Healthy New Albany Magazine July/August 2016

July/August 2016

Market and More Dietician and farmers market founding manager Kristina Jenny

Horseback riding Chocolate milk Teeth grinding

There is no routine fitness program.

Ohio State’s Health and Fitness Center • 150 W. Main St., New Albany Located inside The Philip Heit Center for Healthy New Albany

At The Ohio State University Wexner Medical Center’s Health and Fitness Center, we offer personalized health strategies backed by Ohio State research and delivered by Ohio State experts. A safe, supportive, inviting and clean environment built just for you.

More than 50 group exercise classes per week included in your membership.

Access to specialty-trained, certified staff and unique programming not found at other health and fitness centers.

We are revolutionizing personalized health, and nothing about it is routine.

Visit or call Ohio State’s Health and Fitness Center 614-685-1820 • go.osu.edu/newalbanyfit • membership@osumc.edu

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inside

July/August 2016 Vol. 5, No. 6

7 First Glance

WIN!

Letter from the Executive Editor

8 In & Out

Visit healthynewalbanymagazine.com and enter to win this great prize:

What’s happening in and out of New Albany

10 My Story Josh McKinney

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12 Personalities Kristina Jenny

14 Fit Five with Kristina Jenny

16 On the Path Horseback riding

20 Initiatives The City’s new website

22 Fiber Fix

32 Oiling Point Essential oils

34 Building the Burn Exercise and metabolism

36 Scene...

At the Philip Heit Center Bike/ Helmet Fit Day, New Albany-Plain Local Schools’ field day and Jon Meacham’s Jefferson Series appearance

Dietary fiber

42 Ask the Expert

Non-medical caregivers

Heat and ice for sore muscles

26 The Daily Grind

44 Gadgets and Gear

Bruxism, a.k.a. teeth grinding

Upper Clarenton

40 Foods for Fitness Chocolate milk

24 Caring Without Borders

28 Community

ZeroWater stainless steel pitcher

Get inspired

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46 Luxury Living Real estate listings

48 Scene in New Albany Honor Ride Ohio

On the Cover Kristina Jenny Photo by Scott Cunningham

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Follow Healthy New Albany on Instagram! @healthynewalbany Share comments/feedback at gbishop@cityscenemediagroup.com www.healthynewalbanymagazine.com

Wesley Woods residents are vibrant and engaged, friendly and welcoming, independent and respectful of others’ privacy. They enjoy a variety of family, social, spiritual, cultural and physical opportunities inside and outside of the neighborhood, then go home knowing that a friend is just around the corner. The Wesley Woods main building has a special three-story wing that houses 70 apartments for independent living. Choose from one- and two-bedroom floor plans, some offering a den. Enjoy life without the hassle of home maintenance.

Changing Address, Not Lifestyle Community reservations now accepted

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or for more information visit

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www.healthynewalbanymagazine.com

Phil Heit Executive Editor TM

1335 Dublin Rd. Suite 101C Columbus, OH 43215 614.572.1240 www.cityscenecolumbus.com

Experience the dream of calling New Albany home

Jean M. Lesnick

Kathleen K. Gill Dave Prosser

Chief Creative Officer

Gianna Barrett

Vice President, Sales

Garth Bishop

Managing Editor

Gary Hoffman

Creative Director

Hannah Bealer Amanda DePerro

220 Market Street Ste. D 614-939-8937 614-537-5376 JeanL@newalbanyrealty.com

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Editor Assistant Editor Contributing Writers

Editorial Assistants Marketing Mamger/Account Executive Advertising Sales Accounting Manager

Healthy New Albany Magazine Advisory Board Healthy New Albany Magazine is the Official Publication of Healthy New Albany, Inc., convened by The New Albany Community Foundation.

Jamie Allen, M.D. Darrin Bright, M.D.

With your new home comes new responsibilities – like protecting your new investment with the right amount of homeowners insurance. That’s where I can help.

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President/CEO

Michael Sawyers Lisa Hinson Benita Jackson, M.D., M.P.H. Craig Mohre David Sabgir, M.D. Amy Sternstein, M.D.

The Ohio State University Wexner Medical Center OhioHealth New Albany-Plain Local Schools Hinson Ltd. Public Relations Aetna New Albany Community Foundation Mount Carmel Health System Nationwide Children’s Hospital

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 gbishop@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.

www.healthynewalbanymagazine.com

announces the 2016–2017 Season

Peggy Noonan

Patrick J. Kennedy

General David H. Petraeus

Columnist and Best-selling Author

Former U.S. Representative & Founder, The Kennedy Forum

OCTOber

F e b r ua r y

april

Interviewed by Ann Fisher of WOSU Public Media

Presented in partnership with Healthy New Albany

Interviewed by Dr. Peter Mansoor, Colonel, USA (Ret.), Raymond E. Mason, Jr. Chair of Military History at The Ohio State University

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1

U.S. Army, Retired and former director of the CIA

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Season subscriptions and tickets on sale at mccoycenter.org. all lectures presented at the Jeanne b. McCoy Community Center for the arts in New albany.

Season Sponsors

Conway Charitable Lead Annuity Trust, Beatrice Wolper, Trustee Nickolas Savko & Sons, Inc. Premier Sponsors

Speaker Sponsor

anonymous lynne & Martyn redgrave Bookstore Partner newalbanyfoundation.org | Follow us on

THE WORK OF THE FOUNDATION LIVES HERE.

IN OUR EFFORTS TO ADVANCE THE HEALTH OF THE ENTIRE COMMUNITY. The Philip Heit Center for Healthy New Albany. The farmers market. The New Albany Safety Town Program.

The community garden. The New Albany Walking Classic. When the goal of making New Albany the healthiest community in America was established, we stepped up. In fact, we helped bring all of these resources to New Albany. Why? Because we believe the health of a community is directly connected to the health of its residents.

Inspire. Enrich. Impact.

Your generosity makes our work possible. Visit newalbanyfoundation.org or call (614)939-8150.

Photography by Scott Cunningham

first glance

From the Horse’s Mouth While not an equine expert, I have been exposed to a cadre of mental health professionals who tout the value of horses in promoting well-being. In fact, some will advocate, with support from evidence-based research, that our four-legged friends can sometimes be more effective communicators than us two-legged souls.

The case for introducing horses to help those with issues such as anxiety and depression was brought to my attention several years ago. I had given a lecture on well-being and was responding afterward to questions from those in attendance when a participant shared her experiences working with school-age children and horses. At that moment, I was introduced to equine-assisted psychotherapy (EAP), a type of psychotherapy that introduces horses as adjuncts to help in the treatment of psychological and behavioral issues.

Incorporating a horse within the traditional therapeutic intervention is now being done to treat a wide range of conditions, including depression, ADHD, eating disorders, relationship issues and post-traumatic stress disorder. Research is beginning to show that these interventions are having a positive impact toward improving self-esteem, communication skills, stress reduction and anger management.

Some colleges are now introducing coursework that focuses on horses and health. At Eastern Kentucky University, a student can minor in Horses, Humans and Health, for which required coursework explores the horse-human bond, understanding horse movement and behavior, and the physical and psychological impact of horses with the equine environment for people connecting with horses.

I urge you to read Amanda DePerro’s piece that explores the mental and physical health benefits horses can bring to people of all ages. Within our own geographic area, services exist for those who want to investigate how horses can improve well-being.

Perhaps the importance of horses to health is best stated by President Ronald Reagan, who said, “I’ve often said that there’s nothing better for the inside of a man than the outside of a horse.”

Healthfully,

Phil Heit, Executive Editor

Phil’s outfit courtesy of Equus Now!

www.healthynewalbanymagazine.com

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What's happening in and out of New Albany

July 9

July Fourth Celebration

July 23

Dublin Arts Council D’Art Dash 5K Run/Walk

Independence Day 5K, 8 a.m.; Parade, 10:30-11:30 a.m., Market Street; Evening Festival and Fireworks, 6:30-9:30 p.m., New Albany High School; www.newalbanycommunityevents.com

Get Your Rear in Gear 5K 7 a.m., Creekside Gahanna, www.coloncancercoalition.org

Photo courtesy of Dublin Arts Council

9 a.m., Dublin Community Recreation Center, www.dublinarts.org

July 7-9

Rose Run Players presents The Lion King, Jr.

July 10

July 24

1-3 p.m., Hannah Park, Gahanna, www.nawn.org

3 a.m.-noon, Antrim Park, Columbus, www.greenswell.com

New Albany Women’s Network Family Day Pot Luck

July 29 & Aug. 12

July 7-Sept. 8

New Albany Farmers Market

Photo courtesy of Kristin Ferguson

Thursdays, 4-7 p.m., Market Square, www.healthynewalbany.org

The second and fourth Thursday of each month, excess produce is delivered to the Village Coalition Against Hunger. Donors may drop off produce in plastic bags at the white potting bench, located beside the shed.

Visit newalbanycommunitygarden. shutterfly.com for more information.

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Ross TriFit Challenge Triathlon and Duathlon

Photo courtesy of New Albany Women’s Network

Photo courtesy of Aaron Westbrook Photography

7:30 p.m. July 7-9, 2:30 p.m. July 10, Jeanne B. McCoy Community Center for the Arts, www.newalbanyarts.org

New Albany Community Garden Harvest Days: July 14, July 28, Aug. 11, Aug. 25

Photo courtesy of Colon Cancer Coalition Columbus

July 4

For more events visit www.healthynewalbanymagazine.com

July 10-31

Sneakers and Scavengers: A Fun Family Walk Program

Wexner Movie Night

7:30-10:30 p.m., Wexner Community Park, www.naparks.org

July 30 Bull Run

8:30 a.m., McFerson Commons, Columbus, www.giving.nationwidechildrens.org

July 31

4th Annual Wendy’s Frosty 5K 8:30 a.m., Huntington Park, Columbus, www.columbusfrosty5k.com

Sundays, 4-5 p.m., Philip Heit Center for Healthy New Albany, www.nationwidechildrens. org/new-albany

July 31

July 17

4:30-8:30 p.m., Market Square, www.newalbanychamber.com

Pandit Birju Maharaj: The Legend of Indian Classical Dance 6:30 p.m., Jeanne B. McCoy Community Center for the Arts, www.mccoycenter.org

July 22-24

New Albany Softball Classic Bevelhymer Park, www.newalbanybaseball.org

Taste of New Albany

Photo courtesy of Cherie Nelson

in & out

www.healthynewalbanymagazine.com

You Deserve a Top

Orthodontist

Submit Your Event

in Columbus!

Do you have an event you would like to submit to our calendar?

Send details and photos to gbishop@cityscenemediagroup.com.

K SH IRC NT ICS

ORTH

Aug. 5-7

Aug. 20

Multiple routes from Columbus to Gambier, www.pelotonia.org

9 a.m., Creekside Gahanna, www.columbusduckrace.com

Pelotonia

ODO

Great Columbus Duck Race 10K & 5K

Braces • Invisalign In-Network with Most Insurances

Aug. 27

EE F Ra ms Ex

Photo courtesy of Pelotonia

DogFest Walk ’n Roll 9 a.m., Market Square, www.cci.org

Aug. 28

N ow offering treatm ent for M igraines, Vertigo, TM J & T M D with N o Drugs, N o N eedles & N o Perm anent Orthotics

OhioHealth Emerald City Quarter and Half Marathon 7 a.m., OhioHealth Dublin Methodist Hospital, www.emeraldcityhalfmarathon.com

Aug. 7

Mount Carmel Columbus Half Marathon 10K & 5K

614-855-9110 Photo courtesy of Robb McCormick Photography

7 a.m., Three Creeks Metro Park, Groveport, www.ultrafit-usa.com

Aug. 15

Wesley Glen/Wesley Ridge Charity Golf Classic

Photo courtesy of Wesley Glen/Wesley Ridge

8 a.m., New Albany Country Club, www.methodisteldercare.org

To receive text updates about Healthy New Albany programs and events, text 88202. The keyword is HealthyNA.

Dr. Jeffrey Shirck, DDS MS

YourSmileMaker.com

Get Something Special For Your Someone Special!

Healthy New Albany Community Programs Philip Heit Center for Healthy New Albany, 150 W. Main St.

July 26

Urban Zen Outdoors 8:30-9:30 p.m.

Aug. 23

The Medical Foods Forum: How One Berry Is Changing the World 7-8:30 p.m.

Aug. 2

Vaccinations 101 6-7 p.m.

www.healthynewalbanymagazine.com

For additional information, contact Abbey Brooks at 614-685-6345 or abbeybrooks@healthynewalbany.org.

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my story

By Josh McKinney Photos courtesy of Josh McKinney

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 gbishop@cityscenemediagroup.com. Submissions should be no more than 500 words.

A Mother’s Love Kidney transplant from Mom has ‘Mr. Josh’ feeling like himself again

A

fter 16 months on dialysis, the time had come for the next step on my journey: transplantation.

After months of tests following the discovery of my kidney failure in fall 2014, we discovered my mother was a suitable match and she would be donating her kidney to me.

Heading into surgery, I had no nerves or fears. I was ready to move forward. My life had been placed on hold and it seemed unfair. I was tired of feeling sorry for myself and throwing pity parties right and left as I watched my friends and brothers getting married, having kids, settling down. I had become a patient first and foremost.

I know, I know. A bit melodramatic, right? Now you know why I work in the arts.

The morning of surgery, I spent some time with family until it was time for Mom to go down to the operating room.

As I looked from my room down into the waiting area, I saw my family getting situ-

ated for what was sure to be the longest hours of their lives, and it hit me. They needed the transplant just as much as I did. They suffered as I suffered.

Not only that, but my mother was putting herself through major surgery for me, literally giving me a piece of herself.

She was giving me life again, 30 years later. My pity party ended.

I remember being wheeled into the frigid operating room. The mask was placed on my face, and that was it. The next thing I remember was coming to in the recovery area feeling much better than someone who just went through major surgery should feel. The next few days were spent on an IV drip to wipe out my immune system so my body would not attack the foreign kidney. And that was it. I had received a kidney transplant.

Now here I am, almost a year later. The kidney is working well, which is the only thing that matters to me at this point. It takes the body one year to fully

McKinney in his hospital bed

McKinney with a group of his student supporters

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Josh McKinney with his mother after the transplant operation

heal from a transplant, and that first year is the hardest. Considering how long it takes for kidneys to fail, I knew I needed to set my expectations high.

My life now consists of several medications, fluids and exercise. I’m determined to keep this kidney going for as long as possible, and not just because

www.healthynewalbanymagazine.com

I’ll hear about it from my mother if I let something happen to it. She still has the look nailed down from my childhood.

I have to take care of this kidney because I only get one life. I have dreams and goals and Left: McKinney with his parents, Debbie and Dan. Right: McKinney with some of his hopes for theater students. my future.

Because of my mother’s selfless gift, I Josh McKinney is artistic director of the was able to attend my brother’s wed- New Albany Arts Council, and is better ding to his beautiful bride, who is now known to the council’s student actors my loving sister. I get to spend time with as “Mr. Josh.” Feedback welcome at my nieces while anxiously awaiting the gbishop@cityscenemediagroup.com. arrival of two nephews later this year.

Life does not get much better than this.

RELATED READS www.healthynewalbanymagazine.com • Ronald McDonald House’s space for young transplant patients • Local nephrologist Dr. Stephanie Ladson-Wofford • Avoiding kidney stones

New Albany Country Club Nominated for Golf Digest’s 2016 Best Course Remodel One Club Lane | New Albany, Ohio 43054 614-939-8500 | www.nacc.com www.healthynewalbanymagazine.com

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personalities

By Amanda DePerro

Intensely Involved Dietetics, community endeavors and the farmers market keep Kristina Jenny occupied

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www.healthynewalbanymagazine.com

Photo by Scott Cunningham

F

or Kristina Jenny, New Albany was never meant to be home; it just happened that way.

After moving around the U.S. with a stop in Montreal for her husband, Pete’s, job in engineering, Jenny figured New Albany would be just another three- to four-year stint. But the family has known New Albany as its home for nine years now, and they expect this one to stick.

Jenny was born in Valparaiso, Ind., where she attended college at Valparaiso University and got her degree in home economics and dietetics. After she and Pete married, they moved to San Diego, where she went to San Diego State University for her master’s degree in nutritional sciences.

Jenny and her husband have five children: Frederick, Amanda, Harrison, Isabel and Rebecca. Frederick recently graduated from his mother’s alma mater, Amanda currently attends and Harrison will start there in the fall, making him the 22nd family member to go to Valparaiso.

Jenny discovered her love for New Albany when she realized how interested the community was in health, including the city itself. Jenny’s interests in dietetics and in community efforts fit perfectly into New Albany, she says.

“This community is so unique, and I think the reason why Healthy From left: Marianne Troutman, Kristina Jenny and Jackie Krebs New Albany is so great is because I found people to be less self-centered and more communityFor Jenny, it wasn’t a matter of whether she was going to centered,” says Jenny. “I read an article that said we make fewer get involved in the community, it was a matter of when. And, of friends as we get older, but I have made so many amazing friends course, if she could find a tie-in with her dietetics background, so since I have moved here.” much the better.

The Three Marketeers When a farmers market was suggested as a Healthy New Albany endeavor in 2011, Jenny raised her hand to volunteer to help run it. With that, her career with the New Albany Farmers Market was launched.

Though Jenny is the only “founding” manager of the farmers market still working there, she is quick to mention that she is only one leg of the three-legged stool that plans, organizes and runs the farmers market each year. Jackie Krebs and Marianne Troutman are fellow co-managers, and are the “boots on the ground” while Jenny is on vacation at her cabin in Wisconsin during the summers, the biggest season of the year for the market. The trio met because of the farmers market, but have become close friends in the meantime.

“Marianne and Jackie are dear friends of mine,” says Jenny. “They’re fantastic to work with. We are such a great team.”

In the first year of the farmers market, Jenny excitedly approached Phil Heit, founder of Healthy New Albany, and announced that she’d scored 15 vendors. Heit responded with a challenge: try for 20. Jenny and the others at the farmers market more than rose to the challenge.

“I think the first year, we had between 25 and 30 merchants, which was fantastic,” says Jenny. “And we were pumped.”

The farmers market today is capped at a whopping 55 vendors filling Market Square, including five food trucks. The market is so popular now, says Jenny, that those 55 spots fill up early in the year.

fit five Kristina Jenny shares her wellness habits www.healthynewalbanymagazine.com The market comes complete with live folk music, green space to spread out blankets for picnics, a community tent for New Albany-Plain Local Schools student groups and nonprofit organizations, even a tent for cooking demonstrations by chef Eileen Pewitt, using only ingredients found at the farmers market.

Beyond the Market

The farmers market isn’t the only community effort of Jenny’s.

During her family’s stay in Savannah, Ga., Jenny realized her children were playing on a rusted, outdated and unsafe playground at their public school, and knew it wouldn’t do.

“I moved my four children, at that time, from Minnesota – the land of a Lutheran church and playground on every corner – to a place that didn’t have one,” says Jenny. “I felt as if that was my mission.”

Jenny ended up leading the community to raise a whopping $40,000 to replace the old, dilapidated playground with a brand new one, a gesture the community will benefit from for years to come. And she hasn’t stopped there. Jenny is now working to raise money for a new auditorium at Valparaiso for the swim team, which Frederick was part of, Amanda is part of and Harrison will be part of come fall. Jenny considers herself a spinner of many plates, and she enjoys the process of each.

A community effort “It’s fun. It’s passion,” says Jenny.

She will always reiterate that her Though Kristina Jenny is the only current manager who was around for the many plates are supported by family, farmers market’s inception, her co-managers are her partners and secure the friends and community – especially here farmers market’s success year after year. in New Albany.

Jackie Krebs is in charge of finances, and Marianne Troutman has been a “That’s what I look for in my life. It’s volunteer almost as long as Jenny. For farmers market visitors, Troutman and how can I best make an impact in my Krebs are the faces of the market, while Jenny works more behind the scenes, family, primarily, but also in my commuespecially in the summer when she is out of the state. nity and my friendships,” says Jenny. “I And it isn’t just the volunteers that make the farmers market a success. The think that’s why you find so much good vendors allow the market to be as colorful as it is, and don’t expect to just see energy here, and you find a giving spirit vegetable farmers. Pizza, kettle corn, pies, candles, soaps, doughnuts, meat; within this community.” you’ll find it all at the farmers market.

New Albany Farmers Market

Market-goers can rest assured that the products they’re buying aren’t ones that they can get at any chain grocery store. The Department of Agriculture recognizes the New Albany Farmers Market as Ohio Proud, which means more than 51 percent of the vendors create their products in Ohio. Jenny estimates that 85 to 95 percent of the vendors are Ohioans.

Jenny, Krebs and Troutman know it’s a success, Jenny says, when they see that happy customer with a bag full of products all bought from the market.

“When we see people walking around with bags, or we see a kid sitting there eating a Bailey’s (Drive Inn Donuts) doughnut hole with sugar all over their mouth, that’s delightful,” says Jenny. “It’s a lot of hard work, there’s a lot of sweat and not a lot of tears, but we get muddy and we get dirty and that’s really okay for Jackie, Marianne and I.” 14

Amanda DePerro is an assistant editor.

Feedback welcome at gbishop@ cityscenemediagroup.com.

RELATED READS www.healthynewalbanymagazine.com • More on this year’s farmers market • Vendor D’s Creations • More on Jenny’s son Frederick • Community supported agriculture www.healthynewalbanymagazine.com

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on the path

by Amanda DePerro

Back in the Saddle Horseback riding offers mental and physical health benefits for all ages

Riding nurtures leadership and relationship skills.

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www.healthynewalbanymagazine.com

Photo courtesy of Stealaway, Inc.

F

or those who have never been in the saddle, horseback riding may seem simple, effortless and passive. The horse does all the work, right?

All there is to do is sit.

However, riding a horse has more physical – and mental – demands than initially meet the eye.

Just the act of sitting upright while the horse moves under the rider can be demanding, and the difficulty only increases when other specializations of riding, such as jumping, are added into the mix. Successfully riding a horse requires a lot of core and leg strength in order to maintain balance and keep from falling out of the saddle.

According to the Compendium of Physical Activities, which measures the MET (metabolic equivalent) of various exercises and other tasks, general horseback riding is about as demanding as skateboarding, baseball and tennis at 5.5 METs. Cantering or galloping with a horse is about as demanding as rock climbing or field hockey at 7.3 METs. Jumping is the most demanding at 9 METs: more demanding than ice hockey, sand volleyball and rugby.

“You’re not hitting a baseball, you’re not hitting a golf ball; all of these are inanimate objects,” says Kara Zarr, owner of Forest Brook Equestrian on Johnstown Road. “You are actually attempting to ride and communicate with a living, breathing animal. It’s a fairly difficult sport to master.”

Horseback riding benefits mental health, too. Disabled Sports USA, a national organization that uses sports to help individuals with disabilities, recognizes horseback riding as an adaptive sport, and that’s just one example of a horseback riding program for the disabled. Horseback riding has psychological benefits for people across the board, whether they have special needs or not.

“It takes patience and mental focus, and it relieves a lot of stress,” says Zarr. “I think that horseback riding covers mind, body, spirit in a really nice way.”

Though horseback riding is accessible for all ages – young and old people alike take the reins for the first time, she says – Zarr has seen great success with her Interscholastic Equestrian Association (IEA) team, which has members from sixth-graders through high school seniors. The IEA is a national, nonprofit equestrian competition, and its goal is to educate riders on, and set minimum standards for, equestrian competitions.

To view the IEA’s scoring system for each discipline, visit www.rideiea.org/points.html.

Competitions through the IEA differ from other equestrian shows because of its scoring system, which encourages riders to compete as a team. Another major difference: Riders are provided with competition horses.

This single fact makes the IEA much more accessible than other competitions, which typically require riders to bring their own horses. When one considers the cost of owning and caring for a horse, the stable fees to house that horse, and cost of transportation to get the horse to the competition – all on top of the fee just to compete – the price tag gets high quickly. IEA competitions alleviate those costs greatly.

Zarr believes the supply of competition horses provides an additional challenge to riders. With other competitions, the average rider works with a single horse so often that he or she caters riding style to only that horse, and rarely adapts to other horses. IEA allows riders to become more generally skilled and enables them to learn the basics and general etiquette of riding, no matter what horse they ride.

“When you’re showing as an individual, you’re showing your horse over and over; you know that horse, you know their bad behaviors, you know their good traits,” says Zarr. The IEA tries to “level the playing field, so (riders are) going into a situation where they don’t know what this horse does.”

This element of surprise brings the riders together. For example, if one rider draws a horse he or she has never ridden, another teammate who has ridden that horse is able to provide pointers about its behavior. In this sense, the IEA harbors positive leadership and sportsmanship skills.

“You’ve gone from the known to the unknown,” says Zarr. “You have to focus on riding properly. The focus is really for the coaches to train to ride properly.” www.healthynewalbanymagazine.com

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Not Just for Foals

Photo courtesy of Forest Brook Equestrian

Angela Moore, owner of Johnstown riding stable Stealaway, Inc., has seen riders of all ages – from 4 years old to a group of women in their 60s – and says the mental side of horseback riding has helped them all.

“If you’re stressed out by life, you pretty much have to leave that, because the horse senses that,” says Moore. “A lot of the adults that come out love that. It’s 100 percent focus with the animal, and their mind doesn’t keep running in the background.”

The benefits of horseback riding are threefold, Moore says: Physical benefits, mental benefits and learning in a group from a “compassionate leader standpoint.” Stress, Moore says, goes away when a person gets into the saddle, because of the bond the rider forms with the horse.

At Stealaway, Moore focuses on teaching her students about that relationship with a horse. As with a dog or cat, if a mutual trust is built between the human and horse, the student will learn a gamut of new skills.

“We focus not only on the riding and the care and the grooming of the horse, the horse personality and how the person fits into that horse’s herd,” says Moore. “You have such an honest relationship with the horse.”

Photo courtesy of Stealaway, Inc.

Riders develop special bonds with the horses they ride.

Riding can start at any age, young to old.

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The IEA recognizes hunt seat and Western styles of riding. Hunt seat is characterized by a small, lightweight saddle and usually includes the rider and horse jumping over obstacles. Hunt seat is named for the riding style’s origins of fox hunting, and riders hold the reins in each hand.

Western style is based in ranching and in riding styles of the cowboys of the West. Western riding includes a larger saddle, which spreads the weight of the rider more evenly across the horse’s back. The rider holds both reins in one hand in this discipline, the other hand resting on the horn of the saddle.

For children who otherwise aren’t interested in typical team-oriented sports, www.healthynewalbanymagazine.com

Photo courtesy of Stealaway, Inc.

There’s a healthy (feeling) that they’re doing a really difficult sport.”

The IEA has gained so much traction that the organization has had to break up zones recently in order to allow for a greater number of teams. The IEA team offered at Forest Brook is quite popular, Zarr says.

Between 60 and 70 percent of her clients in the IEA age range of 11 to 19 years old join the team, and parents of Zarr’s students have shown increasing interest in placing their child in the IEA. Zarr has seen a lot of encouraging growth from members due to the IEA’s group-oriented nature.

Riders learn all about the horse, from how to communicate with the animal to the anatomy to how to care for it.

Photo courtesy of Stealaway, Inc.

Zarr says, horseback riding, particularly with the IEA, is a perfect mix of individuality and fellowship. As the rider gets more fit, strong and healthy, he or she also makes new friendships and has the opportunity to bond with an animal in a unique way.

“It’s really neat to watch a kid find a niche in a sport who maybe doesn’t necessarily do so well in a group setting,” says Zarr. “They’re competing with their horse against others, and there’s … a healthy mental bond with an animal.

Being a rider doesn’t stop when one gets off the horse.

“The kids have a lot of camaraderie and they cheer each other on; they’re each other’s biggest fans,” says Zarr.

“It’s really neat to see them just rally around each other in such a good and healthy way.”

Photo courtesy of Forest Brook Equestrian

Amanda DePerro is an assistant editor.

Feedback welcome at gbishop@ cityscenemediagroup.com.

RELATED READS www.healthynewalbanymagazine.com

The IEA creates a team sport out of one that is traditionally individual. www.healthynewalbanymagazine.com

• PBJ Connections’ horse therapy • Horseback riding champion Kaylee Adamek • Ohio dude ranches • Therapy dogs 19

initiatives

By Scott McAfee

Images courtesy of City of New Albany

Upgrade Complete America’s best suburb gets a new website

N

ew Albany’s new website just went live after extensive input from the very residents who will be using it.

We knew the City’s website needed to be more aspirational to better reflect our community; better integrated with the City’s social media tools (Facebook, Twitter, Instagram and Nextdoor); and much more mobile-friendly. Additionally, our residents told us they couldn’t always find the service information they were looking for. They wanted to more easily learn about development projects, and they wanted a spotlight on upcoming events.

Check out the new City site at www.newalbanyohio.org and you will see that it incorporates all those suggestions in a more intuitive format with information segmented alphabetically – by the actual service – instead of by the City department providing the service. Your mobile experience, either on a phone or a tablet, will be much better.

Other noteworthy upgrades include a customized, interactive map that can even estimate walking and biking distances from one destination to another; condensed copy that gets to the point; better access to City forms; and a spotlight on upcoming events on the homepage.

The new website is going to The city’s new, updated website be much more than an information portal. Service information is an important element, for sure, but to illustrate our aspirational nature as mulative experience. It’s not because the best suburb in America, we need of where you live, but how you live – to provide a better visual storytelling quality-of-life items such as gathering experience. places, celebrations, connectedness, What separates good communi- compelling design, recreational opporties from truly special ones is the cu- tunities and community identity.

20

New Albany is a beautiful community with wooded preserves, distinctive tree-lined neighborhoods, scenic vistas, lots of green space and an ever-growing Village Center. Our timeless Georgian architecture and classic www.healthynewalbanymagazine.com

Check out the new City site at

Galena Vault

Located on Historic Galena Square 12 minutes from New Albany Ohio Art & Antiques

www.newalbanyohio.org. ...Your mobile experience, either on a phone or a tablet, will be much better. white horse fencing are constant visual reminders that you are in a different, inspiring place. We are home to some of the nation’s best events and play host to world-renowned statesmen, performing artists and guest speakers throughout the year.

With all that said, though, our best community asset is the people who live here and give back in so many different ways. People here know their neighbors, care about their well-being and want to be involved in making New Albany a better place now and into the future.

To highlight all of these attributes, in the coming months, you will begin to see features and videos about the people, places and organizations that make New Albany such a special place. Residents will find out how easy it is to get plugged into the community, and potential residents and corporate partners will find out just how friendly and welcoming New Albany is in addition to the unique quality of life that is offered here.

After a year of outreach and creative brainstorming, we are excited to finally be able to share the new City website with you. We also understand that in order to stay relevant, the site will need to be continuously updated.

If you have ideas for new informational sections, or for feature or video spotlights, please share them at info@ newalbanyohio.org.

Scott McAfee is chief communications and marketing officer for the City of New Albany. Feedback welcome at gbishop@cityscenemediagroup.com. www.healthynewalbanymagazine.com

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Fiber Fix

How getting enough dietary fiber can change the way you eat

By Corinne Murphy

H

ow much do you know about dietary fiber? It’s one of the most essential components of our everyday diets, but one of the most overlooked.

The most well-known benefits of dietary fiber include improved bowel function, intestinal transit and gastrointestinal health.

But it has many other benefits as well: It can help with insulin response, decrease high cholesterol, reduce blood pressure and lower your risk of diabetes and heart disease. It can also help with weight management and the feeling of fullness.

When it comes to sources of fiber, the richest sources are whole grain products – i.e. pasta, bread and baked goods – as long as they’re whole grain. Other sources include vegetables, fruits and legumes such as beans, peas, nuts and seeds.

There are two different kinds of fiber: soluble and insoluble. Soluble fiber is a type of fiber that dissolves readily into water. It’s a gel-like substance in the gastrointestinal tract that attracts water. It lowers blood cholesterol and glucose levels. It’s found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fiber is just the opposite. It does not dissolve in water and provides more bulking benefits in the large intestine.

It can be found in whole-wheat flour, wheat bran, nuts, beans and vegetables such as cauliflower, green beans and potatoes.

The trick is to prioritize getting enough of these foods in your diet.

“I think (prioritizing health) can be hard because our society can be based on convenience,” says Heather Buttress, a clinical dietician at Mount Carmel Health.

“We’ve lost touch with our old lifestyle habits. Now, we have more of an on-the-go 22

mentality. People just don’t have enough time to make health a priority. And now, especially (since) restaurants are tripling the size of their portions, health is more important than ever.”

Fortunately, manufacturers are getting on board for fiber consumption, Buttress says. Many manufacturers are adding fiber to cereal, yogurt, baked goods, tortillas, granola bars, fruit juice and more.

In theory, this would make it easier for consumers to meet the daily recommended intake. But multiple studies have shown that Americans are not eating enough fiber on a daily basis. The American average is 15 grams a day, compared to the recommended 25-38 grams. A good source of fiber has to have at least 3 grams of fiber per serving.

But with small steps, our community can grow to be healthier, including these six easy ways to incorporate fiber into your diet: • Don’t skimp. Incorporating more fiber into your diet can be as easy as eating the skin on the apple or the crust on your bread.

• Make smoothies. Buttress recommends that, if you don’t like whole fruit or vegetables, make smoothies. You can also add a powdered fiber supplement to smoothies, but the recent trend of juicing leaves less nutritional value.

• Make use of grocery stores’ resources. “A lot of grocery stores are hiring a dietician on staff, so don’t hesitate to ask if they have a dietician,” Buttress says. “They can help with incorporating more grocery items that are high in fiber. And now, at stores such as Kroger and Giant Eagle, they have specific labels, such as ‘good source of fiber.’ It’s a good thing to look out for.”

• Branch out – one step at a time. Buttress recommends mixing it up, or switching out only one product.

For example, you can mix white rice and brown rice together or just change up one cereal and one type of bread.

“Don’t be afraid to try new things,” says Buttress. “We are creatures of habit, so it’s important to branch out when it comes to your dietary habits. Trying new foods you’ve never tried before can make it much more fun.”

• Don’t forget to drink water. You should not be consuming too much fiber without other changes to your diet.

“As you increase your fiber intake, you should increase your fluid intake as well,” says Buttress.

• Do your research. Check out the nutrition label while you shop, and look for ingredients such as wheat brans, cellulose, psyllium and pectin. Fiber supplements available include Metamucil and Citrucel. However, “Ideally, if you’re able to consume a regular diet, we encourage that you try to get your fiber through food sources instead of supplements,” Buttress says. And of course, Buttress stresses that every person’s diet and nutrition is individualized based on past medical history, and to talk to your doctor before you start a supplement.

Corinne Murphy is a contributing writer.

Feedback welcome at gbishop@ cityscenemediagroup.com.

RELATED READS www.healthynewalbanymagazine.com • Fiber-filled smoothies • White bread alternatives • High-fiber oatmeal www.healthynewalbanymagazine.com

By Ria Greiff

Caring Without Borders

Those who tend to the well-being of aging relatives must also tend to themselves

A

rmed with only a license to love, the services family caregivers provide for “free,” when caring for older adults, is estimated to be $375 billion a year.

That’s almost twice as much as is actually spent on home-care and nursing home services combined ($158 billion). Clearly, based on this estimation of value, we’re talking about a huge chunk of labor but, more importantly, a huge demographic of people.

Yet, the caregiver is less understood and even less recognized. That can change, though, with the help of insights and support for those who care outside of the borders of any institution or doctor’s office.

Super Size Me

Demographers call it the “sandwich generation:” a quickly growing population of individuals with both children and elderly parents demanding time, money and TLC. Nearly half (47 percent) of adults in their 40s and 50s have a parent age 65 or older and are either raising a young child or financially supporting a grown child (age 18 or older). And about one in seven middle-aged adults (15 percent) is providing financial support to both an aging parent and a child.

Those numbers are staggering. Who cares for the sandwich generation? In many cases, no one cares for this group of caregivers, whose members usually have the added burden of working a full-time job.

Self-care is typically neglected by this group, but learning to integrate simple self-care tips into a daily routine will help caregivers stay healthy. Healthy caregivers provide a higher level of physical and emotional care to their loved ones, and this is a gift that keeps on giving.

Use flight safety instructions as a model for behavior. When the cabin pressurization system has failed and the altimeter has climbed above a safe level, individual oxygen masks are deployed – and when a dependent such as a small child is part of the travel party, that person is to get his or her mask after the caregiver.

Think of this when you are trying to decide whether to take care of yourself. If you do not receive oxygen, you will pass out and be unable to care for your dependent. The equivalent is for you to take the time to give yourself nourishment in terms of sleep, nutrition, movement, socialization, “me time” and other replenishing and rejuvenating activities.

You owe it to yourself and to others to be the best caregiver you can be.

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Assessment

Gaining real insights into your “state of the union” allows you to bring into awareness what you are experiencing.

Only when we have a grasp of that can we make choices to address those experiences.

Mark the ones that you feel pertain to your experience: _____ Your attention span and ability to concentrate changes. You’re easily distracted, unable to focus. _____ Your work suffers. You’re just going through the motions at work and home, and memory lapses are common. _____ Your ability to think and process information changes. It’s not uncommon to make mountains out of molehills and lose the ability to see what’s important versus what isn’t. _____ Your emotions are in check. You don’t feel much; you act mechanically. _____ Your emotions are out of control.

Feedback is taken personally. _____ You feel aches and pains. Ailments such as chest pains, irregular heartbeat, sweating, headaches, skin www.healthynewalbanymagazine.com

rashes and stomach problems begin bothering you. _____ Your behavior changes as you obsess about your parents’ situation, or you feel like running away. You avoid activities that bring you into contact with the reality you don’t want to face.

There is no answer key, but the more you may be able to identify these behaviors as being part of your experience, the more urgency there is to find respite.

Tips for Self-Care • • • •

• • • • • • • • •

List your feelings.

Identify the situations that trigger these emotions.

Talk with someone about those feelings. Don’t ignore them; work them out.

If you grew up in an abusive environment or have never been close to your parents, make choices about how involved you want to be in their care.

Take one day at a time, but prepare for the future.

Be realistic about your abilities and how much you can do right now.

Be realistic about your parents’ abilities.

Take time out from the situation.

Set limits. There is only so much you can do.

Be forgiving of your own limitations and mistakes. Even if you are superhuman, you are still human.

Keep a positive attitude and a sense of humor.

Set aside time for yourself, and make it stick.

Keep up your own interests and activities as much as possible.

Finances

It’s important for caregivers to consider their own financial situations, as they may be impacted by caregiving.

Consider the following questions: • How much time away from work can you afford?

• How much of your resources are you willing to spend?

• How has this impacted your phone bills, home care, grocery, travel, hired help and supplies?

• Are other family members or a support network willing to donate time or cash? www.healthynewalbanymagazine.com

•

Should you access your time off through the Family and Medical Leave Act?

Communication is Key

No one likes to envision himself or herself as a resident in a nursing home, or losing his or her independence, forcing children to make the tough choices.

So if that scenario becomes reality, it may prove difficult to get an aging parent to accept it. Here are some tools to make those conversations go a bit more smoothly: • Acknowledge that it’s a difficult topic.

• Prepare prior to talking with aging family members.

• Know what subject(s) need to be addressed.

• Approach the discussion from a position of concern for both of you.

• Tell them what you would like to talk about and ask for their opinion.

• Respect direct statements or behavior, or indirect cues that indicate they would rather not talk about this at this time, or that they’re done for now. Indicate that you’d like to talk about this again when it’s a better time for them.

• Respect their life experience and wisdom.

• Beware of “taking over.”

Involving your parents in the planning process preserves their dignity and maximizes their independence. Invite them to help establish priorities. Difficult things done first will have a domino effect and go a long way toward everyone’s peace of mind.

Ria Greiff is a master trainer for a nationwide firm based out of New York and a national speaker on topics of wellness. She has been providing wellness seminars for professionals of Fortune 500 companies for over 15 years. She is also the clinical director of her own benefits consulting firm and has completed her doctorate studies in human services, as well as degrees in counseling and psychology from University of Dayton

Care for the Caregiver Support Groups • • •

•

•

One of the best ways to “survive” caregiving.

Can provide support, education, resources, perspective and coping skills.

Can enhance personal empowerment by allowing you some control and feeling that you’re helping others by sharing your experiences.

Can be located through hospital senior services, churches and synagogues, the United Way, and your local area agency on aging.

The local chapter of the Alzheimer’s Association has resources for all older adults, and the Southeast Community Mental Health Center has an older adult program as well.

The Document Assessment Worksheet can also help with the assembly of necessary and critical information to go along with medical history.

and The Ohio State University, respectively.

She loves to help people and she is always listening. Feel free to contact her with questions, comments or speaking engagement requests at ria@2rogues.com.

25

The Daily Grind

By Debbie Rigaud

An in-depth look at bruxism, a.k.a. teeth grinding

I

t’s that one telltale sign your dentist warned you about: waking up with an aching jaw.

Where bruxism – more commonly known as teeth grinding or clenching – is a common occurrence, a night’s sleep may come with side effects. And unfortunately, for some people, a sore jaw is only the tip of the iceberg.

“Jaw soreness can lead to headaches called ‘skeletal muscle headaches,’” says Dr. Jeffrey Angart, founder of New Albany Center of Dental Health. “And 80 percent of migraines are precipitated by skeletal muscle cramping from grinding teeth.”

Patients with bruxism may even experience tinnitus or ringing in the ears, as well as earaches. And, of course, grinding, gnashing or clenching the jaw also damages the teeth.

“When we look at the teeth, we often see more subtle signs: signs of wear on the cusps of the molars, malocclusion – poor alignment of the bite – palpation on pressure points of the chewing jaw muscles, or pain on the TMJ (temporomandibular joints),” says Dr. Steven Vorholt of New Albanybased Main Street Dental.

But here’s where things get tricky.

Tooth wear may arise from other sources.

Wear can also occur from acid erosion (too much acidity in saliva), tooth abrasion (resulting from bad brushing habits), reflux, bulimia or upsetting the mouth’s pH balance by drinking too much soda.

A dentist’s evaluation can determine if wear is brought on by bruxism.

anism to hold the mandible forward, thus not allowing the tongue to collapse the upper airway, by holding the teeth together firmly.”

More serious cases of bruxism involve the TMJ, located in front of the ears. Some patients experience “internal deranging” of these joints, Angart says, one symptom being audible “clicking and popping.”

“Just like with every other joint, the wearing down can lead to degenerative issues,” Angart says.

“But nobody has died from this. People live with it.”

There is evidence to show that bruxism is more likely to occur under certain conditions, such as when a person is under stress, Angart says.

“During stress, your psyche is being stimulated, and when you stay in the ‘fight or flight’ mode, the neurotransmitters in the brain release more epinephrine in the system,” he says. “That stimulates an amount of activity that increases bruxism.”

A similar phenomenon may occur when a person drinks caffeine before

“Just like with every other joint, the wearing down can lead to degenerative issues.

But nobody has died from this. People live with it.”

26

—Dr. Jeffrey Angart And how is bruxism associated with snoring or disorders like sleep apnea?

“More studies recently have been linking the two together,” says Vorholt.

“The prevailing theory for bruxism associated with sleep apnea is (that apnea causes) the body’s own defense mech-

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is more than a vision statement for our schools—it’s a promise to create a community dedicated to lifelong learning.

At Berkeley Park, we’re thrilled to be just a short walk away from the New Albany Learning Campus. From our Blue Ribbon schools, to the Aquatic Center, the wetlands nature preserve and McCoy Center for the Performing Arts, you’ll find educational and cultural opportunities just outside your door.

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New Albany resident Debbie Rigaud is a contributing writer.

Feedback welcome at gbishop@ cityscenemediagroup.com.

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RELATED READS www.healthynewalbanymagazine.com • Other sleep problems to look into • Blue Jackets’ work to offer children dental care • Locals support Kenyan dental clinic • Implant for treating sleep apnea www.healthynewalbanymagazine.com

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bedtime. Alcohol intake at bedtime also increases the likelihood of bruxism, as do airway issues and even disrupted sleep.

“People tend to grind more in their REM (rapid eye movement) sleep cycle,” Angart says. “If going in and out of this cycle is delayed, then it increases the REM cycle.”

People with missing teeth or an offkilter bite similarly experience increased risk of bruxism.

“If you have you have a bad bite or other risk factors, you tend to work that spot that isn’t balanced to compensate,” Angart says.

Beyond sleep, bruxism can and does often occur in the waking hours.

So when you’re at your computer at work, pay special attention to how you’re sitting in your chair.

“Posturing your jaw, or sliding the jaw forward when you’re not aware, relates to a person’s physical posture,” says Angart. “Not having vertical posture, but rather hunching shoulders, keeps the jaw thrust forward and can lead to shoulder pain and increased incidence of bruxism. Sitting upright with your tummy in, shoulders back and head level would be better than leaning forward.”

So is there a cure for bruxism?

“There’s no secret sauce or magic bullet,” says Angart. “And people do it at different times in life. For some, it’s during more hormonal cycles, and women do it more than men.”

Thankfully, there are ways to manage bruxism and keep the aches, discomfort and teeth wear it so often causes at bay.

These include orthodontic treatments, bite adjustments, replacement of missing teeth, crowns, airway management and stress alleviation, Angart says.

AIN

M W.

ST

Photography by Gwendolyn Z Photography, LLC.

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community

By Bob Valasek Photos courtesy of Jacque Spurlock

Do ‘U.C.’ What I See?

This is the third in a series of neighborhood portraits that will appear in Healthy New Albany Magazine. The series shows what makes each neighborhood unique while exploring how its residents pursue Healthy New Albany’s ideal for physical and mental health by creating a sense of community and belonging.

Signature front porches and community events set Upper Clarenton apart

T

he iconic American front porch, gathering place for family and friends, is as much a part of our culture as baseball, apple pie and the Fourth of July.

As American homebuyers’ tastes have shifted over the years, porches are no longer linchpins in builders’ plans for new developments. But for the residents of Upper Clarenton, their homes and neighborhood wouldn’t be the same without their porches.

Upper Clarenton – or “The U.C.,” as residents like to call it – is one of the northernmost neighborhoods in New Albany, situated just south of Walnut Street and west of Bevelhymer Road.

28

Events such as this neighborhood race are commonplace in tight-knit Upper Clarenton. www.healthynewalbanymagazine.com

It consists of 103 homes that were built in three phases between 2005 and 2011 on land that once belonged to the Dean family, the namesake for Upper Clarenton’s main thoroughfare, Dean Farm Road.

Of all the neighborhood’s distinguishing characteristics, from the light paint colors of every home’s siding (there are no brick facades), to the massive green space, to a fully stocked fishing pond, the front porches remain its unmistakable signature. While some are larger than others, every home in Upper Clarenton has a front porch, and it’s clear that the porches play a role in the togetherness of the neighborhood because the residents actually use them.

“We love all the inviting porches,” says resident Meredith Murphy.

This togetherness is something Upper Clarenton residents strive for, and it can be seen in the 10 major events the neighborhood holds every year.

Though many neighborhoods in New Albany have Halloween gatherings in the fall and block parties festivities in the summer, Upper Clarenton raises the bar. Last year, Sunny 95 hosted the Upper Clarenton block party and came with vendors and a DJ, says Jacque Spurlock of the neighborhood’s events committee.

While the last day of school is a celebration for kids throughout New Albany, in Upper Clarenton, “Our last day of school party will start with the bus driver dropping all of the kids at the green space for water guns and a silly string fight,” says Spurlock. This is followed by a food truck visit in the evening.

Residents truly make time for one another, too. Whether it’s carving out some guy time through the annual fantasy football league (the winner gets an engraved championship belt and the last place finisher must display a garden gnome in his yard for the next year), or the ladies’ night out that occurs on the first Friday of every month, the relationships among neighbors take high priority here. They even have their own Upper Clarenton cheering section in the stands for New Albany High School football games on Friday nights.

The neighborhood also takes care of others by sponsoring two families every year through the Salvation Army www.healthynewalbanymagazine.com

29

during the holidays. This past year, the sponsorship resulted in more than 200 gifts for the families.

From many of the front porches in the neighborhood the residents can see one of New Albany’s new crown jewels: Rocky Fork Metro Park. Located just across the street from the northern entrance to Upper Clarenton, Rocky Fork has the neighborhood focusing on healthy outdoor activities now more than ever.

“There is always someone up for a run or a walk,” says resident Heidi Harper.

With the benefits of the close proximity to Rocky Fork also come the traffic,

A Halloween party (above) and Easter egg hunt (left) are among the seasonal events in the neighborhood.

and crossing Walnut Street can be challenging. But Jason Milburn, president of the Upper Clarenton Home Owners Association, sees solutions ahead.

“We hope, in partnership with the city, to have a posted speed limit on Walnut Street, along with putting in sensors when pedestrians are crossing to notify the oncoming traffic,” Milburn says.

And at any rate, the active residents of Upper Clarenton are not deterred.

“Many neighbors participate in Pelotonia, and it’s typical to see train30

www.healthynewalbanymagazine.com

Friendly sports competitions such as basketball games and sack races are among the commonplace sights in Upper Clarenton. At right, Children and parents head toward the neighborhood Easter egg hunt.

ing rides start off from here heading to Granville and back,” says Milburn.

The togetherness that Upper Clarenton neighbors experience isn’t something that just happens; it’s made. As resident Alex Lowery explains, “Many of us have made a concerted effort for Upper Clarenton to be a neighborhood, not just a group of houses.”

It’s an effort and spirit that likely began on a front porch.

New Albany resident Bob Valasek is a contributing writer.

Feedback welcome at gbishop@ cityscenemediagroup.com.

RELATED READS www.healthynewalbanymagazine.com • More porches and patios • Rocky Fork Metro Park • Lansdowne neighborhood www.healthynewalbanymagazine.com

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Oiling Point

By Katie Ellington

Did You Know?

One drop of peppermint essential oil is equivalent to 25 cups of peppermint tea.

Safety Tips • • • • • • •

32

Do research or take a class to learn how to use oils properly and safely.

Use pure oils produced with high agricultural standards.

Use carrier oils such as olive oil, jojoba oil or cocoa butter to dilute oils and help spread them over a larger area.

Do not ingest oils without consulting a physician or licensed aromatherapist.

Keep oils out of children’s reach. Many essential oils are toxic in large doses.

Know which oils may cause burns if applied to skin that is exposed to the sun.

Use extra caution with children, the elderly or those with compromised immune systems.

F

www.healthynewalbanymagazine.com

Photos courtesy of Ohio Herb Education Center

The effectiveness and proper usage of essential oils

or thousands of years, herbs and other plants have been used to treat a variety of illnesses and ailments.

Today, aromatherapists, alternative medicine advocates and even some mainstream medical professionals are recommending essential oils, obtained from and containing the essence of plants and similar sources, as an even more powerful solution.

There are comparatively few scientific studies regarding the effectiveness of essential oils, and proven effectiveness varies by oil. Nevertheless, many essential oils users say they have experienced positive changes in mood and alleviated physical symptoms by applying oils to the skin, inhaling them or diffusing them in the air. “(Essential oils) have been used for thousands of years,” says Deborah Zerkle, a certified aromatherapist, licensed massage therapist and owner

Did You Know?

of Homestead Aromatics. “The distillation process is very old.”

“A lot of plan material is steamed and distilled down in order to get that little bottle,” says Brooke Sackenheim, managing recreation coordinator for the Ohio Herb Education Center in Gahanna and a longtime student and teacher of herbal medicine and aromatherapy.

Distillation leads to a highly concentrated product, so essential oil users may feel the effects more quickly than those who seek out less concentrated formats such as herbal teas or baths.

“I think that’s why people are drawn to them,” says Sackenheim.

“They instantly feel better.”

Multiple studies have found that lavender can help improve sleep quality and have a calming and uplifting effect, making it a popular choice for those with anxiety or depression. It has also been used to treat mild burns and headaches.

Sackenheim says lavender isn’t the only oil that can have a positive effect on mood. In addition to soothing an upset stomach, peppermint oil or even a cup of peppermint tea is great for a morning energy boost. She also recommends trying florals such as jasmine and geraniums to ground the emotions and stay focused.

While essential oils can be effective, it’s important to understand they aren’t a miracle cure.

“If any (essential oil) claims to cure something, that should be a red flag,” says Sackenheim.

Essential oils aren’t approved by the Food and Drug Administration to treat any condition or cure any dis-

Did You Know?

Essential oils work by entering the bloodstream (if applied topically) or traveling to the brain via the olfactory nerve and triggering the brain’s limbic system (if inhaled). www.healthynewalbanymagazine.com

According to the Handbook of Essential Oils: Science, Technology, and Applications, the term “essential oils” comes from Aristotle’s idea that matter is composed of the four elements and a fifth element – the quintessence – is the spirit or life force of an object.

Essential oils are derived by steaming and distilling plants, a process that was once thought to remove the spirit from the plant. Therefore, these oils were thought to be the quintessence of the plant, and the term “quintessential oils” was eventually shortened to “essential oils.”

The Ohio Herb Education Center in Gahanna

ease. Because research is limited and results vary, it’s important for users to try different oils out and find what works for them.

Both Sackenheim and Zerkle stress that just because a product is natural doesn’t mean it is safe. Many essential oils can be toxic in large doses, so knowing how to properly use different oils is key. While some oils are safe to apply “neat” – directly to the skin – others can cause irritation if used this way. Using a carrier oil can help dilute the oils and spread them over a larger area of skin.

“I tell people that the best thing people can do is educate themselves,” says Sackenheim. “Read books, find certified aromatherapists and take classes.”

And while essential oils can be helpful, they can’t replace fundamental

health needs such as adequate sleep and regular exercise, she says.

“When it comes to alternative medicine, there is not one natural cure-all,” says Sackenheim. “It’s best to use a multi-pronged approach to health, addressing the factors of diet, exercise and lifestyle stressors. You need to nourish the body, the mind and the soul.”

Katie Ellington is a contributing writer.

Feedback welcome at gbishop@ cityscenemediagroup.com.

RELATED READS www.healthynewalbanymagazine.com • A guide to essential oil creation • Herbs for health and cooking • Herbal supplements vs. medications 33

By Allan Sommer

Building the Burn The mechanics of elevating metabolism through exercise

A

mong the most common questions I am asked as an exercise physiologist are “What type of exercise should I do?” and “What is the best type of exercise for weight loss?”

There are an infinite number of variations to this question, though my response is always the same: “Whatever exercise you will actually do.” Finding what you like to do and putting together a realistic plan to reach your goals is the first step in the process. There is no onesize-fits-all approach.

We have all heard the claims about metabolism-boosting exercise regimens: 34

“Torch fat with this easy, 20-minute workout.” Is there any truth to these claims, or is it all marketing? To answer that question, I thought it would be best to break it down to the basics.

During exercise, our bodies use a mixture of fat and carbohydrates for energy. Easier or lower-intensity exercises rely predominately on fat. As the intensity increases, our bodies shift their reliance to carbohydrates. Carbohydrates provide energy at a much quicker rate than does fat metabolism, though we have a much more limited supply. When you hear stories of people “hitting the

wall” during an endurance event, it’s because they used all of the carbohydrates stored in their bodies.

In addition to the type of fuel being used, the total number of calories being burned will vary by intensity and type of exercise. The more muscles being engaged, the more energy required, and the more calories burned. So for example, if you are riding a stationary bike at a very slow speed, you will primarily be burning fat, and the calorie burn per minute will be low.

There are great cardiovascular benefits to this type of exercise, though the calorie burn per minute is not high. Burning www.healthynewalbanymagazine.com

a lot of calories working slow and steady requires riding for a long period of time.

Compare this type of exercise with a high-intensity interval, full body, functional movement type of workout (think circuit training, intervals or a HIIT class). This type of exercise requires a large quantity of calories to be burned per minute, based on the level of effort and the number of muscles being engaged. However, these calories will primarily come from carbohydrates, not fat.

Due to our limited supply of carbohydrates, the duration of the exercise will have to be reduced. In addition to this high-calorie burn, high-intensity exercise causes our metabolism to remain elevated and continue to burn more calories during recovery.

If you are crunched for time, and want to get a good calorie burn that will crank up your metabolism, high-intensity exercise is for you. However, if you are training for a half-marathon, the longer, slower type of exercise should take priority. Additionally, if you are new to exercise, or just coming back from some time off due to injury or life demands, start back slowly and build up to higher intensity.

The intensity, time and type of exercise that are best for you will depend on your age, fitness level, experience and overall goals. Working with a professional in the fitness industry will help you develop smart goals and action plans to create the right exercise plan. Mixing it up between slow and steady and higher intensity will train both energy systems, incorporate more muscle groups and keep exercise fun and exciting. Remember, the best type of exercise is the one that you will actually do.

Allan Sommer is an exercise physiologist and health coach at the Philip Heit Center for Healthy New Albany.

Feedback welcome at gbishop@ cityscenemedia group.com. www.healthynewalbanymagazine.com

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Foods for Fitness

By Katie Ellington

Hail Dairy

I

f you think chocolate milk is just for kids, think again. This classic is making a comeback as a go-to snack after a long workout.

“Chocolate milk has now become the new Gatorade for post-workouts,” says Molly Linek, a New Albany nutrition and wellness consultant.

Linek has spent 20 years working in the health industry as a nutritionist and coordinator for public health programs. She has also developed a passion for sports nutrition and gained her certification through the American Dietetic Association.

As long as the workout is vigorous – she recommends a minimum of 60 minutes of biking, running or another activity that will cause you to break a sweat – chocolate milk can be a beneficial and delicious reward. Linek refers to chocolate milk as the ultimate 40

Photo courtesy of Anna Shields

Chocolate milk is heralded as the ultimate post-workout snack

snack after a vigorous workout for four important reasons.

It Helps With Muscle Recovery

Chocolate milk is chock full of the proteins your body needs after a long workout. Experts recommend a carbsto-protein ratio between 2:1 and 4:1 for sports drinks and after-workout snacks. Milk meets this requirement. It contains a high level of whey protein, which helps muscles recover quickly.

“The quicker a muscle can repair itself, the better you are for the next day,” says Linek.

Other foods may boast high protein levels, but whey protein is only found in dairy products. Getting the right kind of protein – whey – is more important than getting a large amount, Linek says, since larger amounts do not equal more effective results.

Cows at Snowville Creamery’s Pomeroy location

“A lot of people take in more protein than necessary,” says Linek.

An 8 oz. glass of chocolate milk has eight grams of protein, which should be sufficient in most cases.

It Refuels the Body

While it may seem counterintuitive to take in sugar and carbohydrates after a workout, this is the time when it makes the most sense. Your body needs those simple sugars to gain back the energy expelled in a workout.

It Rehydrates the Body and Prevents Cramps

You may be tempted to reach for a bottle of water after that long run, but chocolate milk will rehydrate your body without giving you awful cramps. www.healthynewalbanymagazine.com

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“Research has shown that the fluid from chocolate milk is absorbed better than water,” says Linek.

The chemical composition of milk makes it absorb more quickly than water, which can sit in the gut and cause stomach cramps and even muscle pain.

It Gives You an Electrolyte Boost

Water alone doesn’t have the electrolytes that we lose from sweat; hence the popularity of sports drinks.

Both regular and flavored milk contain four key electrolytes: potassium, sodium, calcium and magnesium.

Chocolate milk also supplies almost a quarter of the daily recommended amount of phosphorus, which supports healthy bones, tissues and cells and reduces muscle pain after exercise. Linek says its B vitamins will “boost energy and decrease a sluggish feeling” after your workout. And of course, chocolate milk has plenty of calcium, which supports not only bone health but cardiac health.

How can you get the optimum benefit from your creamy reward?

Linek recommends looking at the ingredients before you buy.

“Not all chocolate milks are the same,” she says. “You want the purest quality ingredients.” www.healthynewalbanymagazine.com

Look for low-fat milk free of additives and artificial sweeteners. For the added bonus of antioxidants, look for chocolate milk made with actual cocoa.

Warren Taylor, owner of southeast Ohio dairy farm Snowville Creamery and self-proclaimed “dairy nerd,” says most commercially-produced chocolate milk is made from a combination of cocoa and artificial flavors.

“Our milk has no thickeners or stabilizers,” Taylor says. “We only use pure cocoa and our only sweetener is pure, organic, non-GMO can sugar.”

The 65-year-old athlete enjoys plenty of vigorous exercise himself. His favorite athletic activities include long distance running, swimming, bicycling and martial arts.

“But I don’t force myself to work out before I enjoy a glass of chocolate milk,” he says.

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Katie Ellington is a contributing writer.

Feedback welcome at gbishop@ cityscenemediagroup.com.

RELATED READS • Chocolate-infused libations • New Albany Ballet’s post-workout snack • Gourmet milkshakes • Calcium and osteoporosis

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Ask the Expert With Hannah Bealer

Hot & Cold

Proper use of heat and ice to relieve muscle soreness

S

ore muscles: We all experience them one way or another, whether we’re athletes or just enjoy the occasional trip to the gym. Jodi Kuri, a physical therapist with The Ohio State University Wexner Medical Center, weighs in on different methods to treat this inconvenience.

72 hours after exercise. DOMS occurs when there is damage to the muscle tissue after doing an unfamiliar or more strenuous exercise. DOMS can cause muscle pain and decreased range of motion in muscles, and reduce the force production of that muscle during that time.

Healthy New Albany: What causes sore muscles, and what are the symptoms?

HNA: Can muscles be too sore?

Is there ever a point at which you need to take a more drastic approach when treating?

Jodi Kuri: DOMS (delayed onset muscle soreness) is experienced 24-

EXPERT:

Jodi Kuri has been practicing as a licensed physical therapist since 1999. She has been with The Ohio State University Wexner Medical Center since 2006 and currently manages the physical therapy department at the Philip Heit Center for Healthy New Albany. Kuri graduated from Ohio University with a bachelor’s degree in biological sciences and a master’s degree in physical therapy. She also holds her certification as a health and wellness coach.

Kuri became a board-certified orthopedic specialist in 2009 and has spoken on the state and national level on topics such as post-op and non-op hip rehabilitation.

42

JK: Typically, DOMS will last one or two days. If an individual has muscle soreness lasting more than that time frame, then it could be something more.

There are two approaches clinicians use to treat muscle injuries: MEAT (Movement, Exercise, Analgesia, Treatment) and RICE (Rest, Ice, Compression, Elevation). RICE is a good method to reduce and calm painful symptoms of an injury. If pain persists, then a person could be experiencing more than a minor strain. A muscle strain is another term for a muscle tear, and these conditions can be painful. These circumstances would need further examination by your doctor. Following evaluation by a physician, an individual will be better served for the MEAT method over RICE.

HNA: What are the different types of heat and cold therapy?

Do different methods work better for different situations?

JK: Cold therapy is usually the most appropriate modality for reducing swelling and pain in the acute stages of an injury. You can use frozen peas (they conform to the body the best) or ice packs from the store; fill Dixie cups with water and freeze for no more than eight minutes; or take an ice bath if you

can tolerate it (most can’t, so don’t feel like a wimp). Heat therapy is best suited for chronic injuries. Heat therapy mainly consists of heating pads and over-thecounter heat wraps. These conditions typically do not involve swelling and have been present for more than a week.

HNA: What are the drawbacks of each?

JK: The drawback of cold and heat therapy techniques is minimal. However, when using either modality, it is important to limit prolonged contact on the skin. Your skin can be damaged by prolonged exposure to cold and heat at extreme temperatures. When looking at the other effects of cold therapy, research has uncovered healing insufficiencies associated with the use of cold modalities. Icing has been shown to delay healing times of the muscle due to the constriction of blood flow and delays in the inflammation process. At the same time, cold therapy application can disrupt normal adaptive responses to exercise. Even though many people use ice for acute injuries, it is not recommended to be used for prolonged periods after the early stages of injury.

HNA: What’s the science behind why heat/cold therapies reduce swelling, soothe sore muscles, etc.? Why does it work?

JK: If an individual has an injury or increased inflammation in a muscle, cold therapy techniques can reduce swelling and slow down the pain sensation being transmitted to the brain. Some studies demonstrate cold therapy benefits at the cellular level during the body’s inflammation process. Heat therapy will do the opposite and increase blood flow to an area. Inflammation is inevitable with an www.healthynewalbanymagazine.com

injury or muscle strength adaptations.

With the use of heat treatments, an individual can promote the acceleration of this process by increasing blood flow to the area. For example, if a person experiences soft tissue tension in a sore muscle, heat therapy can promote tissue extensibility and support the latter stages of healing.

To be honest, the verdict is still out in the literature to which method is the most appropriate. For my practice, I go by the length of time it has been from injury, amount of swelling and personal preferences.

HNA: Is there ever a scenario when you can use both heat and cold therapies, back to back, or switch them up depending on your conditioning?

JK: A lot of endurance athletes will alternate ice baths with heating after long runs or bikes. However, the research does not support any benefits with this method of heat and cold therapies. Studies have tried to substantiate the use of a contrast bath, which is just a back and forth process of cold and warm water submersion. However, results only demonstrated a temperature change on the skin and nothing in the muscular tissue.

HNA: Can you ever overheat or otherwise damage muscles while trying heat and cold therapies?

JK: I am more concerned about the tissue on top of the muscle. You can damage your skin by having a therapy that’s either too cold or too hot on your skin for a long period of time. I usually don’t encourage icing or using heating pads for more than 15 minutes.

Hannah Bealer is an editor.

Feedback welcome at gbishop@ cityscenemediagroup.com.

RELATED READS www.healthynewalbanymagazine.com • Jodi Kuri’s fellow Heit Center wellness coaches • Preventing soreness after walks www.healthynewalbanymagazine.com

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Luxury Living

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Real Estate Section Showcase your home listings to every homeowner in the New Albany school district. Your listings will also appear in the digital edition of the magazine, hosted on the Healthy New Albany Magazine home page: www.healthynewalbanymagazine.com Contact Gianna Barrett today for more information: 614-572-1255 gbarrett@cityscenemediagroup.com Get a great response from your ads in HEALTHY NEW ALBANY MAGAZINE!

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