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inside 9
March/April 2014 Vol. 3, No. 4
First Glance
Letter from the Executive Editor
10 In & Out What’s happening in and out of New Albany 11
My Story
Exercising Our Teamwork Group effort turns fundraiser into a fun way to get kids active
12 Personalities A Vision for Change
‘Reinventing education’ has always been superintendent’s goal
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On the Path
p. 22
p. 11
Child’s Play An in-depth look at how New Albany families stay healthy
20 Initiatives From the City of New Albany 22
Feast or Feud
25
Foods for Fitness
p. 25
The family that eats together is healthy together Right Sized Watch your portion size to keep your diet on track
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Ask the Expert
32
Gadgets & Gear
On the Cover
34
What’s in a Name?
Photo by Scott Cunningham Photography
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Game of Bones Skeletal health is an important consideration for growing bodies Health and Fitness finds City names health center after Healthy New Albany founder at Jan. 21 council meeting
April Domine, New Albany-Plain Local Schools Superintendent
Share comments/feedback at editor@healthynewalbany.org www.healthynewalbanymagazine.com
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The Publisher welcomes contributions in the form of manuscripts, drawings, photographs or story ideas to consider for possible publication. Enclose a SASE with each submission or email laurand@cityscenemediagroup.com. Publisher does not assume responsibility for loss or damage. The appearance of advertising in Healthy New Albany Magazine does not constitute an endorsement of the advertiser’s product or service by the City of New Albany or Healthy New Albany, Inc.. Healthy New Albany Magazine is published in January, March, May, July, September and November. Subscriptions are free for households within New Albany-Plain Local Schools. For advertising information or bulk purchases, contact Gianna Barrett at 614-572-1255 or gbarrett@cityscenemediagroup.com. No part of this publication may be reproduced without the written consent of the publishers. Healthy New Albany Magazine is a registered trademark of CityScene Media Group. Printed in the U.S.A.
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first glance
A Picture of Good Health Having spent my entire professional life immersed in conducting health-related research, writing hundreds of textbooks and articles about health and teaching thousands of students in graduate and undergraduate courses about the importance of adopting a healthy lifestyle, I might seem, from an outsider’s perspective, to be the picture of good health. Now add the fact that I ran my first marathon in 1971 and, to this day, have continued to partake in endurance activities as a part of my everyday regimen. Sounds like I’m the poster boy for good health. Or am I? I am holding a framed picture depicting most of my immediate family. My wife, two daughters and granddaughter compose what I believe is a picture of good health. They eat healthful foods, exercise regularly and have positive outlets to deal with everyday stressors. The one person missing from inside the family picture is me, and with good reason. Unlike my other family members, I sometimes engage in food-related patterns that cause them to cringe – think chocolate, potato chips, ice cream and pastries. Perhaps I’m a bit difficult on myself, but I do partake in healthenhancing behaviors, thanks to my family. The role of my family in promoting my well-being cannot be underestimated. I am generally in good health because my family members encourage me to keep healthy and discourage me from engaging in actions that are deemed harmful. Although Healthy New Albany is going to make a significant impact on the health of our community, it cannot substitute for the influence on health that a family has on its members. As you read the articles in this issue of the magazine, you will be presented with practical strategies that promote family health. Perhaps I will use some of these to improve my health behaviors so that I, too, might have a place in my family picture of good health. Healthfully,
Phil Heit, Executive Editor
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in & out
What's happening in and out of New Albany
For more events visit www.healthynewalbanymagazine.com
March 8 The Fab Four
8 p.m., Jeanne B. McCoy Community Center for the Arts, www.mccoycenter.org
April 12 Get Off Your Can 5K to End Hunger
March 6 New Albany Chamber of Commerce Business & Community Expo 4-7 p.m., Church of the Resurrection, www.newalbanychamber.com
March 15
8-10 a.m., New Albany Links Golf Club, www.premierraces.com
Signs of Spring: 2 Mile Walk 1 p.m., Blendon Woods Metro Park, Westerville, www.metroparks.org
March 30 Columbus Donut Run
March 8 New Albany Rotary Club Pancake Breakfast
7 a.m., Sharon Woods Metro Park, Westerville, www.joansfoundation.org
April 22 Larry Lewellen: Beyond the Bike 7 p.m., Jeanne B. McCoy Community Center for the Arts, www.mccoycenter.org
8 a.m.-noon, Church of the Resurrection, www.facebook.com/narotary
April 6 The New Albany Symphony Orchestra: Short Ride on a Fast Machine
3 p.m., Jeanne B. McCoy Community Center for the Arts, www.newalbanysymphony.net
March 8 New Albany Farmers Market 9 a.m.-noon, Church of the Resurrection, www.healthynewalbany.org 10 10
April 26 Women’s Day Out Expo 10 a.m.-3 p.m., Church of the Resurrection, www.facebook.com/pages/womensday-out-expo/127532813980405 Registration for the 10th Annual New Albany Walking Classic is now open! www.newalbanywalkingclassic.com www.healthynewalbanymagazine.com
By Allison Kleinman
my story
Exercising Our Teamwork
Group effort turns fundraiser into a fun way to get kids active
Editor’s Note: “My Story” is a first-person column about health issues that touch New Albany community members. Have a story to share? Email laurand@ cityscenemediagroup.com. Submissions should be no more than 500 words.
I
t all started when I was 16. I loved being active. I made my mom and dad buy me a gym membership and convinced the sales associate (who told us you had to be 18 to use the gym) to let me use it by myself. And use it, I did. I tried everything – the aerobic classes, the cardio machines, the free weights. I loved it all. In college, I changed my major from elementary education to medical dietetics and exercise science – six years total. Yikes! Twenty-six years later, I still love it. Even though I don’t practice in my field anymore, it’s still in my blood. That’s why it felt so natural to ask the principal of the New Albany 2-5 Elementary School, Jen Denny, to switch from a sales-based fundraiser to one that would get 1,500 kids up and moving. I did not do this alone. I had to ask a few people with whom I had worked with on previous fundraisers to help. We knew that it would be a long road and a lot of hours, but we were all in. Our goal was to introduce these children to exercise. We had three components of our fundraiser. First, we asked New Albany fitness companies to come into the school and make a 10-minute workout video featuring the teachers and administrators. We introduced the children to Zumba, Crossfit, martial arts and personal training. Classrooms watched these videos every day and participated (it was not easy). The second component was a walk-a-thon. The kids walked for 30 minutes on the high school track. We played music through the sound system and kept them interested by taking small groups aside and asking them to do just a little extra work: 10 push-ups, 20 lunges, 30 jumping jacks.
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It was all in good fun. Even the teachers jumped into the small groups and the kids loved it. At the end of the walk, the kids sat down and watched a friendly competition among their teachers. We set up an obstacle course, and the teachers – in groups of two – had to finish four different challenges, then race to the finish. The third component was raising money. We decided we would have baskets designed by each grade, including the administration, staf and Parent-Teacher Organization. The kids would each get a raffle ticket for participating in the walk-athon and then, for every $5 raised, they would get another ticket. At the end of the week, the kids got to choose what basket they wanted, and we picked one winner for each basket. Baskets included an origami money tree, spirit wear, rainy day fun and more. I am so proud of our school and fundraising team. We were a team of six, and with the help of the administration and staff, we pulled off an amazing week of fun and fitness. The only way it could have happened was with everybody on the same page and willing to work. We raised $25,000. We hope that next year we will expand our fundraiser to include corporate sponsors and make our fundraiser even better. Allison Kleinman is the mother of three young children, an avid volunteer and a fitness enthusiast.
PTO volunteers Robin Larivey, Lori Weiner, Allison Kleinman, Christy Pirkle and Tera Myhal, who worked on the walk-a-thon fundraiser. Not pictured: Irene Goff-Spargrove.
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A Vision Superintendent April Domine is leading the district in its current wellness initiatives, including improving school lunch offerings to make them more balanced and nutritious.
N
ew Albany-Plain Local Schools Superintendent April Domine’s career has taken her all over the country and through a myriad of different positions – but the common denominator has always been her mission to improve the educational system from within.
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Photos by Scott Cunningham Photography
‘Reinventing education’ has always been superintendent’s goal
for Change By Lisa Aurand
“I think the strongest pull for me to be in education was my brother, who was very bright, but struggled (in the classroom),” says Domine, who was born in Florida and raised in Wadsworth, Ohio. She went to high school in Centerville outside Dayton. “It inspired me to want to be part of shaping education so that it really reached every single student.” That drive took her to Kent State University, where she earned a bachelor’s degree in special education – perhaps not an unusual start for a future superintendent. But how she funded her undergrad degree might be a surprise. “I went to school on a musical theater scholarship,” Domine says. “My very first job I had was teaching music in Northridge (Local) Schools in Dayton. “I taught a unit at Good Samaritan Hospital in Dayton for two years where I worked as part of a multidisciplinary team of mental health specialists and oc-
Domine with New Albany High School Junior Varsity and Freshman cheerleaders www.healthynewalbanymagazine.com
cupational therapists. I was the special ed therapist for young children who had emotional and behavioral difficulties and developmental delays that could not be served in public school kindergarten – and I really believed that was what I was going to do my entire life. Of all the positions I’ve held in teaching, that was the most energizing and impactful for me.” After moving to central Ohio almost 20 years ago, Domine held teaching positions in the Olentangy and Hilliard school districts before she moved into administrative positions. Her first superintendency was for Big Walnut Local Schools, followed by a remote position in Houston with Battelle for Kids, working Monday through Thursday and flying back to Columbus on Thursday nights to be with her husband, David, and children, Anthony and Gianna, now 25 and 24, respectively.
personalities
Along the way, she earned a masters from Ashland University – and recently finished earned her doctorate in education from Vanderbilt University. In 2010, Domine was approached by the search committee for the New Albany-Plain Local Schools superintendency. The timing felt right for her to move closer to her roots in the classroom, she says. “In my heart, I missed that direct connection with kids every day and being able to see what teachers were doing in classrooms every day, … being part of the life of a community,” Domine says. Not only that, New Albany was the right place for that return. The district’s new vision statement – developed through a community-wide strategic planning process – told her all she needed to know. “Our vision: to become the leader in reinventing education.” “When I read that, I knew I had to be here because that was exactly how I
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had lived my life from the very beginning of my interest in teaching – (asking) how could I be part of the generation, that might, in fact be part of reinventing public education,” Domine says. “So when I saw that vision statement in writing, I said, ‘This is the place to be and to be part of building that future.’” Since she accepted the role in January 2011, the New Albany community has experienced a series of tragedies – including the deaths of two New Albany High School grads in August 2011, a student’s suicide in September of that same year and two more teen deaths in 2012. With the goal of preventing further tragedies and promoting wellness of all types, the district has launched several new programs targeted at improving school culture, addressing issues such as dating violence, bullying and overall mental health – especially at the high school level. “It’s important to me that the community knows that we’re looking at all these facets of mental, social, emotional and physical health,” Domine says. “We are literally reinventing what it means to introduce these concepts to students – to give them these options, to build better social awareness, to build a culture that’s more inclusive, that has a stronger sense of belonging, and that understands what it means to be children and people who have wellbeing. We know that we have a lot of work to do, but as a community, together, … we really can build a culture that does those things.” So far, the programs, such as the Signs of Suicide program now in place at New Albany High School (created in partnership with Nationwide Children’s Hospital) have been effective, Domine believes. “We’ve been very grateful to them for their partnership and collaboration with us on several different levels. We have new, fast-paced systems of response … where we can have direct access to doctors and psychologists from Children’s when students are in crisis,” she says. “We have seen an increase in referrals for mental health support, which we view as a good metric.” Like the health of New Albany students and staff, Domine views her own health as a matter of balance – and she admits it’s easy for her equilibrium to get thrown off. www.healthynewalbanymagazine.com
Supporting Wellness
“It’s one of my greatest areas of weakness,” In addition to the teams of certified & licensed school counselors in each of the New Albany she says. “Just like it’s so school buildings for student support, New Albany-Plain Local Schools offers the following critical for staff and stuprograms, among others, to promote wellness of all types. dents, it’s easy to let the demands of work and just New Albany High School New Albany Elementary, how much there is to do 2-5 building • Signs of Suicide (SOS) Curriculum – to take over your exercise. offered to all eighth-grade students and juniors • Drug Abuse Resistance Education (D.A.R.E.) So if I’m brutally honest, I – offered to all fifth grade students • Tyler’s Light, Drug and Alcohol Awareness still struggle with that.” Programming – offered to all freshmen and At a minimum, Domine seniors Faculty and Staff must do the resistance exSupport groups led by high school counsel• • Free on-campus workout classes, ercises that are part of the ors: Stress Management, Test Taking, Grief including cardio, yoga and Zumba physical therapy for her reSupport, Transitions cent hip replacement from • Peer support, tutoring and mentoring through Joint Implant Surgeons. the House System Several injuries, beginning in her 20s, began to take their toll and she developed arthritis in her left hip to the point that, before her surgery, she had to use a cane. “Until you can’t walk, it’s something you take for granted every day, just being able to jump up and walk wherever you need to go,” Domine says. “I’m so grateful (now) that I can get up in the morning and walk. I can walk all day. I can walk across the campus now, and three months ago I couldn’t do that. I think something like that has almost to happen to you to make you really thankful for what a blessing it is to be able to get up and walk every day.” Her current exercise, when she finds the time to do it, is mostly just that – walking. But she is looking forward to starting Zumba again once she is recovered enough. Domine’s other interests include cooking and gourmet cuisine. She’s still an avid fan of musical theater. “My favorite thing to do would be to go to New York and see six shows in three days,” she says. There’s still a lot to be done to address wellness at the district level, Domine says. One of the things the district is working on is developing a set of expectations, We provide comprehensive information, education, and communication with the board. attitudes and common language for addressing wellness at all grade levels. “We want our students to leave us with that very holistic vision of their own health. We want them to be active participants in the learning – and that is the future of education,” she says.
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on the path
By David Allen
Child’s Play
An in-depth look at how New Albany families stay healthy
F
rom athletics – both in and out of school – to the meals they eat and the ways they spend their free time, New Albany families avail themselves of the opportunities their community offers them. We took a look at many different aspects of health through the eyes of the city’s growing families.
Getting Schooled Roughly half of the New Albany
612:
High School population is involved with athletics – not counting club sports and neighborhood teams such as Westerville Crew and the Number of New New Albany Aquatics Club. Albany High School Through the House system, students who students are grouped into teams participate that compete against one another in sports throughout the year. This not only encourages competition and camaraderie, but also serves to promote health through participation in physical activity. “Events that the Houses coordinate and participate in throughout the year provide students with many recreational opportunities such as the Peace Week Games, club time throughout the school year and the Powder Puff football game in the fall. These events and philanthropic endeavors of each House are hugely popular with students and instill a sense of pride and teamwork for each House,” says Patrick Gallaway, director of communications for New Albany-Plain Local Schools. And students aren’t the only ones who are encouraged to be healthy. Faculty and staff can participate in fitness classes just for them, such as cardio, yoga and Zumba.
An Ounce of Prevention
One of the benefits of the new Philip Heit Center for Healthy New Albany, scheduled to open this November, is the personalized preventative medicine model that will be used there. “The Ohio State University Wexner Medical Center and its team of health and wellness experts will help the families of New Albany predict and prevent disease, simplify and promote healthy living, and create personalized life strategy wellness plans,” says Dr. Thomas Best, medical director of Ohio State’s Wexner Medical Center’s wellness and fitness programs at the new center. “Our center will offer participants state-of-theart technology, access to health and wellness education and services, and support from an integrated team of highly trained, licensed and certified staff, including exercise physiologists, physical therapists, dietitians, personal health coaches and more. … We are convinced that this innovative personalized health Residents can take advantage of the city’s parks approach will help as well. A citywide standard instituted less than a foster healthier famidecade ago (and not effective retroactively) calls lies because, after for a park within 1,200 feet of every residence. all, healthy families The majority of New Albamy homes are within ¼ truly are the buildmile of a park or open space, says city Public Ining blocks of healthy formation Officer Scott McAfee. communities,” Best The city and NACO also provide strong support says. for health-related events such as the New Albany Walking Classic.
Planning for Success The New Albany Company and the city of New Albany have built-in strategies for encouraging residents to be healthy. One of the most effective? “Required hike-nbike trail connections for all new developments. This has resulted in a network of trails throughout the city that encourage residents and employees to walk, run, bike,” says Craig Mohre, president of the New Albany Community Foundation. 16
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fewer than 3:
Teens who have infrequent family dinners (fewer than three per week) are four times more likely to use tobacco, twice as likely to use alcohol, and two-anda-half times likelier to use marijuana than teens who have frequent family dinners (five to seven per week). Source: “The Importance of Family Dinners VII,” The National Center on Addiction and Substance Abuse at Columbia University
Mom’s the Word New Albany mothers share their strategies for building healthful habits How do you encourage a good attitude about food?
Felicia Powell
mom to Grace, 9, and Jackson, 6
Laney Burgdoerfer
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“I make sure that when packing my kids’ lunches, at a minimum they have a protein and at least one fruit and one vegetable. Right now, the kids love clementines, so that goes in almost every day for a lunch and/or a snack. Warmer months mean cut-up melon or cucumbers.”
“Each ‘sport’ season means they get involved with a different sport in an organized fashion. For my son, he plays basketball now, and spring is baseball and fall is football and baseball. Winter months they take swimming lessons inside. My daughter enjoys biking and tennis as well as swimming.”
“I try to provide the kids with all five food groups each day – fruit, vegetable, protein, dairy and grain. The kids take a multi-vitamin and a calcium supplement every day (they are not big milk drinkers). However, I also make no bones about following the 80/20 rule to balance enjoying life and food while maintaining a healthy lifestyle.”
“As a family, we love to bike, swim and play at our neighborhood park. We are still working on enjoying tennis as a family. I am just their ball feeder. Grace convinced me to swim laps with her this past weekend; I need serious training to match her endurance!”
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“I encourage my children to eat protein, fruits and vegetables. After school I try to give them a snack of peanut butter on a banana, apple, oatmeal or other low-fat food before they proceed to their respective sporting activities. Sometimes they end up eating Subway or Chipotle – with an occasional stop at Starbucks – if I’m being honest. Sad to say, but convenience does play a big part in an active life.”
“We encourage our kids to exercise three times a week. Fortunately, this has not been a problem as they are active in sports. My husband and I try to exercise at least four times a week, which also provides a good example for our kids.”
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Cultivating Knowledge Jacqueline Spurlock has been having a ball working in the New Albany Community Garden with her son, Dylan, 5. “It’s so much fun to harvest with my son, taste all the different herbs and provide him the experience in the garden as exJacqueline Spurlock posure is so important. Whether and her son, Dylan he continues to garden throughout his life is his choice, but at least I feel that he has a sense of accomplishment when pulling those carrots up or eating the sweet peas off of the vine that he grew from seed,” Spurlock says. Last year she limited her community garden plot to flowers, preferring to grow produce in her home garden where she can tend to it more regularly, but Dylan enjoyed his miniature community garden plot “My son grew one tomato, several green bean plants, peas and carrots in his 2x2 plot,” she says.
Eating Through We asked Sally Kuzemchak, MS, RD, a Columbus resident, for her top tips to encourage kids to eat healthfully. Kuzemchak is a registered dietitian, educator and mom of two young kids. She blogs at www.realmomnutrition.com.
AGE 1
“I’d put the emphasis on fruits and vegetables plus whole grains like oatmeal and finger foods such as small bites of tofu, small bites (quarter-inch size) of whole grain pasta, avocado, whole grain toast, etc. I would avoid the prepackaged, processed ‘toddler meals’ in favor of real food from home – even little bites of leftover dinner from the night before. Best to get kids preferring the taste of home-cooked, real-food meals rather than packaged foods.”
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“This child is either in preschool or just starting kindergarten. Keep portions small and easy to eat. I love using the bento lunch boxes (I use the one at www.easylunchboxes.com) because you can put little bites of different kinds of food in it. Keep in mind that little kids may not be able to open certain containers and packages themselves, so make it as easy as possible.”
AGE 10
“This child will have a bigger appetite, so keep checking in about whether you’re packing enough food. Kids this age are also looking around and noticing what other kids are bringing. They may request things such as Lunchables. My advice is to resist and make your own by packing little pieces of meat, cheese www.healthynewalbanymagazine.com
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and whole grain crackers (I love Triscuits because they’re simple and whole grain). You could also make your own pizza with a whole grain mini pita, pizza sauce and cheese.”
AGE 15
“Again, this child has a bigger appetite and is possibly more active with sports after school, so you may want to pack extra food that your child can eat between school ending and sports beginning. Kids this age may want to buy school lunch, and, if you’re not crazy about the offerings, you can supplement by packing some fresh fruit – just make sure your child actually wants it and will eat it, not toss it or give it away!”
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initiatives
By Greg Jones
Lock it Up New Albany is very safe, but not immune to crime
I
have spent most of my law enforcement career protecting New Albany, and I’m proud to say that our town is one of the safest in Ohio. Major crimes often occurring in larger cities are virtually non-existent here. Lesser crimes such as assault and burglary occur less than once a month. In fact, in all of 2013, New Albany experienced a total of 15 adult felony arrests and only eight juvenile felony or misdemeanor arrests.
Police Chief Greg Jones 20
These statistics reveal an extremely low volume of crime. Still, statistics are of little comfort to families who have been victimized by criminals and likely feel violated, threatened and less safe. Most crimes in New Albany occur due to opportunity and easy access. Some don’t lock their doors and windows or leave garage doors open. Others leave valuables in plain view in vehicles parked outside – and garage door openers left in those vehicles offer free access to your home. These actions create prime opportunities for thieves, most of whom are looking for quick strikes with little potential for detection or conflict. Small steps such as locking your doors and keeping valuables out of view will definitely reduce the potential for you and your loved ones to become victims of burglars and intruders who could hurt you.
As a precaution that can assist in claiming stolen items, I highly encourage you to mark or engrave your valuables. Clearly marked items greatly assist in the reclaiming process. Other good practices include keeping receipts for items and taking pictures of items in case anything gets stolen. The same actions you take for insurance purposes can improve your chances of recovering stolen, and sometimes very meaningful, items. In this tight-knit community, many of you have provided tremendous assistance in helping us catch or deter criminals. The city utilizes many different communications channels, including working with the media and information sent directly to you through social media (www.facebook.com/newalbanyohio; www.twitter.com/newalbanyohio); our city e-newsletter (which you can register to receive at www.newalbany www.healthynewalbanymagazine.com
The small number of crimes occurring in New Albany is often the result of opportunity. Simple steps will make your home and family less susceptible. Don’t make it easy for criminals to gain access to your valuables. ohio.org); and, when time is of the essence, our Code RED call-out network that sends information to your phone or email address. We can’t always provide a lot of detail with ongoing investigations, and we will continue to respect the privacy of victims, but we also recognize that you are valued partners in our efforts to keep the community safe. Our school district partners promote that if you see something, say something and report it. We couldn’t agree more. If you see or hear something that feels out of the ordinary, call the police at 614-855-1234. If you believe a suspicious activity could be a life threatening emergency, please call 9-1-1. Greg Jones has been a New Albany police officer since 1989. He was a sergeant for more than two decades and was appointed chief in 2013.
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By Stephan Reed
Feast or Feud? The family that eats together is healthy together
22
I
t may call to mind memories of your own childhood, but sitting down to meals as a family can promote more than just nostalgia; it can also positively impact your family’s health. A study published in the Journal of the Academy of Nutrition and Dietetics showed that children who regularly share meals with their families experience a variety of positive health outcomes. The study, published in October 2013, found that when families dined together at breakfast and dinner, there was a lower risk of obesity. Diet and nutritional quality in meals increased as well, with an overall increase in fruit, whole grain and fiber intake. Another finding: When children served themselves around the table, they tend-
ed to eat smaller portions compared to pre-plated meals. The children only put on their plate the amount they felt they could consume. For Kristina Jenny – registered dietitian, market manager of the New Albany Farmers Market and mother of five – keeping the family around the dinner table has been a major goal. Jenny’s family regularly eats together at both breakfast and dinner and has experimented with ways to keep meals interesting, including weekly Mexican and Italian nights and “backwards dinner.” “This is where you eat dessert first,” Jenny says. “It started when the kids were little and it makes eating together different. Everything is always so normal; this mixes it up.” www.healthynewalbanymagazine.com
Take-away Tips • Eat meals together as a family.
New Albany Rotary Club
• Let kids serve themselves.
In the past year, Rotarians in your community …
• Offer lots of fruits and vegetables.
Donated Over 500 Dictionaries to 3rd Graders
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• Unplug during meals. Put away cell phones and tablets and turn off the television.
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Another study, conducted by researchers at Pennsylvania State University, found that, when larger portions of fruits and vegetables were offered at the table, there was a 70 percent increase in fruit intake and 37 percent increase in vegetable intake among kids. And because the children were filling up on healthful foods, their overall energy and caloric intake did not increase. The effects were limited to kids who like fruits and veggies, though. Choosing low-calorie, low-sugar beverages is a key component to child nutrition and, when families eat at the same table, drink choices are controlled. An April 2012 study published in the Journal of the Academy of Nutrition and Dietetics found that homes that promote food rules, such as no sugary sodas or sports drinks, and parent-mediated behaviors, such as family dinners, have lower levels of childhood obesity than those that don’t. “The key is to wisely limit what’s available,” Jenny says. “Try to keep 100 percent juice around. Our family slogan was always ‘milk with your meals.’” Another significant factor in promoting a healthy family is to keep limitations and restrictions reasonable. If a food or a drink is completely banned in the home, breaking the rule could become an attractive way for kids to rebel. “Choosing some things that aren’t that great for you isn’t bad,” Jenny says. “If you restrict junk food totally, kids will just want it more.” Preparing the meals and cleaning up afterward adds family bonding time. Even young kids can help out. Kitchen towers are sturdier than step stools and raise children as young as 18 months www.healthynewalbanymagazine.com
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to counter height so they can assist in cooking tasks. “Some jobs are age-dependent, but everyone can set a table,” Jenny says. “As a parent, you learn and develop patience as (your children) learn. Have them smell the spices and find out what they are and what they do. You can have the older kids use the knives and cut up the vegetables.” Keeping meal-time conversation lively plays a role in family health, too. “Don’t make it a lecture, but talk about what you’re eating,” Jenny says. “Explain why we choose what we eat and what these foods do for us. It doesn’t take a lot to learn interesting tidbits for the table.” A 2013 study from the Center for Child and Family Health Promotion Research at the University of Minnesota School of Nursing found that families with no electronic media restrictions served less green salad, fruits, vegetables, milk and 100 percent juices, while families that restricted meal-time media consumption dished up more healthful meals and had greater family communication scores. It may seem like a lot of work to implement these strategies, but investing time in building healthful habits will pay dividends for years to come. “I’m seeing my own kids go off to college and it’s hard on a new level,” Jenny says. “However, it’s rewarding. I see the healthful practices transferring to their lives. They eat salads with their meals. They make homemade baked goods with their friends.” Stephan Reed is an editorial associate. Feedback welcome at laurand@city scenemediagroup.com.
www.healthynewalbanymagazine.com
By Lisa Aurand Photography by Wes Kroninger
Foods for Fitness
RIGHT Watch your portion size to keep your diet on track
R
esearch shows that those presented with larger portions consume more calories. A 2002 study published in the American Journal of Clinical Nutrition showed that the larger the served portion, the more study participants ate. Serving smaller meals is one way to help prevent yourself from overeating. Knowing the proper serving size for other food groups is another. Keep these household objects in mind as you munch to monitor your intake.
162:
on average, the number of additional calories participants in a 2002 study ate when they were served a 1000g portion of macaroni and cheese compared to a 500g portion. Source: “Portion size of food affects energy intake in normalweight and overweight men and women,� American Journal of Clinical Nutrition
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...... 1 Serving of Fruit
Baseball
Apples this size can be challenging to find at the grocery store. Be aware that large fruits may equal more than one serving. The U.S. Department of Agriculture recommends adults consume at least 1.5-2 servings daily, depending on age, gender and physical activity level.
1 Cup of Pasta = Tennis Ball ................. The USDA measures grains in “ounce equivalents.” A half cup of pasta is one ounce equivalent, so the amount shown here would be two ounce equivalents. Recommended daily intake is 3-4 ounce equivalents, half of which should be from whole grains. .
1 Baked Potato = Computer Mouse
.......
The USDA places potatoes in the “starchy vegetable” category, recommending consumption of 4-6 cups from this vegetable category weekly. A medium baked potato – about the size of a computer mouse – is equivalent to one cup. One serving is smaller than you’d think!
3 oz. MEAT = deck of cards
.....
.........
1 oz. Cheese = About Six Dice
......
The USDA recommends 5-6.5 ounces a day of protein-based foods for adults, so this steak would be about half of your daily intake.
...
This one is a little difficult to estimate because of the varying density of cheeses. These sharp cheddar cubes from Kraft weight just shy of an ounce. The USDA says one serving of dairy is 1.5 oz. of hard cheese, so this would be 2/3 serving out of the recommended three servings for the average adult.
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1 Serving of Grains = Hockey Puck Dense, chewy bagels – especially the large ones sold at bakeries – pack a wallop calorie-wise and can easily be two to three servings of grains. A cinnamon crunch bagel from Panera has 420 calories. Notice that the bagel seen here is larger than the puck.
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Lisa Aurand is editor of Healthy New Albany Magazine. Feedback welcome at laurand@cityscenemediagroup.com. www.healthynewalbanymagazine.com
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Ask the Expert
Game of Bones EXPERT:
Skeletal health is an important consideration for growing bodies Dr. Brian Davison Brian L. Davison, M.D., is a boardcertified orthopedic surgeon, fellowship-trained in orthopedic trauma. His special interests include care of challenging fractures and total joint replacement and reconstruction. He received his medical degree from the University of Iowa College of Medicine. His internship and residency were completed at University of Wisconsin Hospitals, and he completed a fellowship in Orthopaedic Trauma and Reconstruction at Vanderbilt University Hospital. Davison is a fellow of the American Academy of Orthopaedic Surgeons, Orthopaedic Trauma Association, Ohio Orthopaedic Society, Columbus Orthopaedic Society and Vanderbilt Orthopaedic Society, and is board certified by the American Board of Orthopaedic Surgeons. Davison has published a variety of articles on orthopedic injuries and treatments and participated in a number of national, regional and local presentations on such topics.
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M
aintaining healthy bones is important at any age, but for children, whose bones are still developing, it’s particularly pertinent. Avoiding injury is a big part of it, and instilling good lifelong habits is another. Dr. Brian Davison from Orthopedic ONE covers crucial issues in the development of growing bones. What can parents do to help their children grow strong bones? Nutrition is of vital importance. Parents need to make sure their children are getting the proper amounts of vitamin D and calcium in their diets in order to build string bones. Children need to get 1,000 milligrams of calcium a day and 600 IU of vitamin D. Just recently, it was discovered that 10 percent of all children in the U.S. are vitamin D deficient, and 60 percent have suboptimal levels of vitamin D.
Swelling and pain over the bone are the most common signs of fracture. Bruising often occurs slightly later. The child may feel nausea when the area is moved. And in more severe fractures, children may say they can feel the “bones moving.” I would recommend seeing a physician if your child experiences any of the signs mentioned above after an injury that seems likely to cause a fracture.
What are some risk factors parents might not think of? What bones are most commonly This may not be a surprise, but boys susbroken by children? tain 61 percent of all fractures. The age at The most common fractures, based on which fractures are most common is 13-14 percentage of all pediatric fractures, are the years in boys and 11-12 years in girls. distal radius or wrist (26 percent), clavicle (11 percent), fingers (10 percent) and ankle What are the most common types of (7 percent). breaks, and what do recovery times look like? What signs should I look for that a The most common fracture is the “buckbone might be broken? When should le” fracture, which occurs commonly at the I take my child to the doctor on suspiwrist. It will generally heal in four to six weeks cion of a broken bone? with proper care. www.healthynewalbanymagazine.com
√
Children have growth plates in their bones, and these plates are frequently involved in a fracture. While most heal in four to six weeks without growth disturbance, some growth plate fractures can cause the bone to lose the ability to grow or cause it to grow asymmetrically, which may cause deformity over time. What effect can a broken bone in childhood have later in life? The majority of fractures will heal well with correct alignment and will cause no long-term damage. If a fracture is handled improperly or neglected, it could heal with significant deformity, which could cause problems later in life. There are some fractures that have more potential to create deformity or issues into adulthood, such as fractures that affect either growth plates or joint surfaces. Fractures with significant damage to joint surfaces can lead to arthritis. What are good habits to instill in children to cultivate strong bones in adulthood? What foods promote good bone health? Good nutrition and weight bearing exercise are key. As adults, it’s also important to avoid smoking and alcohol intake, as both lead to lower bone mass. High caffeine intake is also harmful to bone strength. Milk, yogurt, cheeses and green leafy vegetables all support healthy bones. How can eating disorders affect bone health? Peak bone mass occurs in most people around age 30, but girls should have accumulated 90 percent of peak bone mass by age 18, and boys by age 20. During puberty, our bones are growing rapidly and becoming stronger. During this time, it is very important to get adequate vitamin D and calcium in our diet. Any eating disorders during this time can have a major effect on a person’s bone health for the rest of his or her life. The higher our peak bone mass is at 30, the less chance of osteoporosis later in life. www.healthynewalbanymagazine.com
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14%
of pediatric leg fractures are caused by children going down slides on the lap of a parent or caregiver. The rubber soles of children’s shoes catching on the sides or bottom of the slide plus the weight of an adult makes for a dangerous combination. Let Junior slide alone or at least remove his shoes before riding down with him. Source: Journal of Pediatric Orthopedics, 2009
One known cause of childhood bone fractures is parents going down playground slides with children in their laps. What are some other activities parents might be surprised to learn are dangerous? In elementary school, the most common activity in which a fracture occurs is play. We can’t tell our kids to stop playing! Falls while running or from a height and collisions with other kids are the usual culprits. The best way to prevent injury is to make sure children, especially small children, are not climbing on objects that may lead to a fall. Fractures in teenagers are usually the result of sport. In this case, you can pre-
vent injury by making sure your child is playing at the appropriate level and with children of the same ability. What are some of the more recent advancements in broken bone recovery, particularly among children? Many fractures, especially those with significant healing problems, can now be treated surgically. We also tend to cast or immobilize fractures less often than we used to and for less time, which helps to decrease stiffness in joints and loss of bone mass. Are there medications that can have an effect on bone health? What are some examples? Corticosteroids, often prescribed to treat asthma, can have a negative effect on bones if taken for a long period of time. They decrease calcium absorbed from food and increase calcium loss from the kidneys. Other medications that can lead to bone loss or damage include many commonly prescribed psychiatric drugs. With any medication, it’s important to be aware of the side effects and discuss any concerns with your physician. Do children who don’t get enough physical activity have any increase in injury risk? Weight-bearing exercise is a key factor in developing peak bone mass or strong bones. Exercise that makes you work against gravity – such as walking, running, tennis, dance and hiking – is best. At least 30 minutes of this a day is ideal. Bone is a living tissue that responds to stress by getting stronger. We also know that overweight children have more fractures than those of optimal weight. Maintaining a healthy weight through good nutrition and encouraging at least 30 minutes of weight-bearing exercise daily can decrease your child’s risk of fracture.
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Is overexercise a potential risk as well? How much is too much? Excessive weight-bearing exercise can lead to stress fractures. For this reason, it is good to engage children, especially young children, in a variety of activities instead of focusing on just one. Of course, there is no way to say exactly how much is too much for any particular child.
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Gadgets & Gear
Check out these health and fitness finds 1-lb Wrist Cuffs $34, www.w8fit.com
Flipbelt $28.99, www.flipbelt.com
Accelerate your workout with these wrist cuffs, which allow you to vary the intensity of your reps by inserting as many as eight removable ¼ lb. weights in the pockets of each cuff. The cuffs are made of light, breathable fabric.
Whether you’re running a marathon or just running to the grocery store, Flipbelt allows you to stay hands-free. A single, tubular pocket with four separate openings holds all of your items in this machine-washable belt, ensuring your keys, credit cards, gel packs and other personal items stay put.
Define Bottle Sport $25, www.definebottle.com
The Define Bottle, created from BPA-free copolyester and designed by a 14-year-old, allows you access to water infused with your favorite fruits on the run. The built-in filter keeps the add-ins, such as fruit, cucumber or tea leaves, in the bottom of the bottle.
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Church of the Resurrection-New Albany 6300 E Dublin-Granville Rd 32
• MUSIC DIRECTOR
Short Ride on a Fast Machinee Sunday, April 6 | 3 pm Presented by:
HOLST BEETHOVEN
Photo © Tara McMullen
LU I S B I AVA
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rom with additional support from be par t of ar t
The Planets Piano Concerto No. 2
ADAMS Short Ride on a Fast Machine Jon Kimura Parker, piano Come one, come all to this visually stunning performance made accessible to the hearing impaired, including a laser light display and beautiful photos of our universe!
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Foundation support:
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Kamagon Ball $99.99, www.kamagonball.com
This innovative 14-inch weight ball can be filled with up to 45 lbs. of water. Water in the Kamagon creates a “hydro-inertia” effect, which causes your body to use a variety of muscles during your workout.
RumberRoller X-Firm Beastie $24.95, www.dickssportinggoods.com
If you’re feeling sore after a workout, reach for the RumbleRoller Beastie to roll out aching muscles. The X-Firm Beastie provides intense and versatile massage options with high-profile bumps that allow it to reach any muscle. The detachable base provides elevation for access to hard-to-reach muscles.
Finis Hydro Tracker GPS $129.99, www.finisinc.com
Aria Wi-Fi Smart Scale $129.95, www.fitbit.com
Ideal for the triathlon athlete, the Hydro Tracker tracks your geographical course while simultaneously recording performance data. Clip the tracker to your swim cap and enjoy a time-lapse animation of your progress after uploading your data to the FINIS streamline.
Not only does this wireless scale track your weight, body fat percentage and BMI, it syncs your data to your mobile device, complete with an online graph. Easily monitor the statistics of as many as eight people.
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What’s in a Name? Get Noticed!
City names health center after Healthy New Albany founder at Jan. 21 council meeting
New Albany Mayor Nancy Ferguson presents Healthy New Albany Founder Phil Heit with a framed watercolor of the Phillip Heit Center for Healthy New Albany, currently under construction.
Contact Gianna today for special first-time advertising rates! Gianna Barrett 614.572.1255
Heit and many of those involved in the creation and continuing work of Healthy New Albany.
gbarrett@cityscenemediagroup.com
And check out our other publications:
Heit speaks about his motivation for starting nonprofit Healthy New Albany, using a variety of hats to illustrate pastimes he considered pursuing after he retired from his job as a professor at The Ohio State University and textbook author.
www.cityscenecolumbus.com 34
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Join us at Wolcott Manor; you’ll be thrilled to call it home! 5 minutes from downtown New Albany! From downtown New Albany: Take Route 605 north 1.5 miles, then turn right (east) on New Albany Road. Wolcott Manor is just ½ mile on your right. From Route 161: exit New Albany Road East. Travel New Albany Road East for 1 ¾ miles (on right).
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REMARKABLE CARDIOVASCULAR CARE. REMARKABLY CLOSE TO YOU.
At Mount Carmel St. Ann’s, our newly expanded Cardiovascular Program will enhance our nationally-recognized capabilities with even more lifesaving procedures – including open heart surgery in spring of 2014. With the addition of new cardiovascular labs, the latest technology and a dedicated cardiovascular patient floor, our expansion allows your cardiovascular team to deliver the most integrated, patient-centered care possible. Right in Westerville. Mount Carmel St. Ann’s, your regional medical center – remarkably close to you. Where we do truly remarkable things in cardiovascular care every day.