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Dr. David Sabgir's Walk with a Doc continues to expand
Special Section: Healthy Parenting The buzz over bees Drinks for workout recovery
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
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inside 7 First Glance
Letter from the Executive Editor
24 Reaping What They Sow
New Albany Farmers Market and VCAH
8 In & Out What’s happening in and out of New Albany
26 Student Spotlight Blythe Ferguson and Shanvanth Arnipalli of Love Without Hurt
10 My Story Katie Kovacs
May/June 2017 Vol. 6, No. 5
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29 Special Section
12 Personalities Dr. David Sabgir
Healthy parenting in a hectic, modern world
16 On the Path Bees at the Community Garden
19 Initiatives Keeping a green and environmentally-friendly lawn
38 Foods for Fitness
Post-workout drinks aiding in recovery
40 Ask the Expert Understanding eating disorders
22 A Compassionate Look at Brain Health The Avielle Foundation uses compassion to combat violence
At the McCoy Gala At Otterbein’s Integrational Learning Experience At the Heit Center with Rosie Swale-Pope
44 Gadgets & Gear 46 Luxury Living Real estate listings
48 Scene in New Albany May flowers
On the Cover Dr. David Sabgir Photo by Jeffrey S. Hall Photography 2
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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 email@example.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 firstname.lastname@example.org. 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. ©2016
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Photo by Gwendolyn Z. Photography
Moving With(out) Technology If you’re like me, there are some days when your motivation to work out is nonexistent. Thinking of shifting gears from park to drive – to say nothing of getting to neutral – can seem like an exhausting workout itself. As a result, I might decide that the comfort of my head embedded in a flocculent pillow with my body encased in an oversized blanket is the only option available. But is it? I am grateful that the technology available today has served to keep me motivated to make sure I rarely miss my daily workout. In the “old days,” my technology partner was a stopwatch that gave me the total time my workout lasted. I usually knew my route and I would keep a journal in which I recorded my distance and time. With the passing of years, this process soon became antiquated. I can take solace in the fact that today’s high-tech gadgets have revolutionized my desire to keep a regular workout schedule. I have my own “coach” who lets me know to within one one-hundredth of a mile my distance covered, average pace per mile and time splits for each mile. It also keeps a journal of my workouts. If I choose, I can attach a heart rate monitor to provide feedback regarding my target heart rate. With technology like this, I am uber-motivated not to skip a workout. While technology has been a boon to workout enthusiasts, it is not a prerequisite for achieving a meaningful workout. As you peruse the articles in this issue related to technology, its advantages and disadvantages, you will also learn about Dr. David Sabgir and his quest to get people moving. His technology of choice is a blood pressure cuff and a stethoscope. Enough said. These days, I often ditch the use of technology during a workout and go old school. How wonderful it is to plan details of a meeting I will be conducting or outline an article I am writing, all thought out during a walk. Sometimes, a tech-free workout has its advantages. Healthfully,
Phil Heit, Executive Editor
in & out
What's happening in and out of New Albany
Friday and Saturday, May 5-6 New Albany Middle School presents Grease
3:30 and 7:30 p.m., Jeanne B. McCoy Community Center for the Arts, www.napls.us
Saturday, May 6
For more events visit www.healthynewalbanymagazine.com
Thursday, May 18
Saturday, May 27
6 p.m., Columbus Zoo and Aquarium, Powell www.stjude.org
8 a.m., Philip Heit Center for Healthy New Albany, www.projecthero.org
St. Jude’s Discover the Dream
Saturday, May 20
Tyler’s Light 5K Run/Walk
Ride 2 Recovery Honor Ride 2017
Saturday, May 27
New Albany High School Graduation 10 a.m.-noon, Battelle Grand Hall, Greater Columbus Convention Center, www.napls.us
10 a.m., Toll Gate Middle School, Pickerington, www.tylerslight.com
Thursday, June 1
Saturday, May 6
Last Day of School
Skate it Forward
New Albany-Plain Local Schools, www.napls.us
Various times, OhioHealth Ice Haus, Columbus, www.skateitforward.co
New Albany Founders Day Festival 11 a.m., New Albany Elementary School, www.newalbanyfoundersday.com
Saturday, May 20
New Albany Ballet Company presents The Little Mermaid
2 and 7 p.m., Jeanne B. McCoy Community Center for the Arts, www.newalbanyballet.com
CityScene Magazine Party/COSI After Dark 5:30 p.m., COSI, Columbus, www.cosi.org
Sunday, May 7
Food for Life: Cancer Prevention/Survival
Friday-Saturday, June 2-3 Relay for Life of Gahanna and New Albany
5-7 p.m., Portia’s Café, Columbus, www.portiascafe.com
6 p.m., New Albany High School, www.facebook.com/rflgahannanewalbany
Saturday, May 13
Striding into the Light 5K 9 a.m., Lower McCorkle Park, Gahanna, www.raceroster.com
Saturday, May 13 Celebration for Life
6:30-10:30 p.m., Smith & Wollensky at Easton Town Center, cancer.osu.edu
Sunday, June 4 Sunday, May 21
New Albany Ballet Company Spring Recitals
8 a.m., downtown Columbus, www.columbus10k.com
11 a.m.; 1:30, 4 and 6:30 p.m.; Jeanne B. McCoy Community Center for the Arts, www.newalbanyballet.com
To receive text updates about Healthy New Albany programs and events, text 88202. The keyword is HealthyNA. 8
HOKA ONE ONE Columbus 10K
New Albany Walking Club meets at 7 a.m. Sundays at the Heit Center, 150 W. Main St. www.healthynewalbanymagazine.com
Photos courtesy of Leah Adams, New Albany Ballet Company, New Albany Plain Township Historical Society, Run for the Rainbow
Thursday, June 1
Submit Your Event
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Sunday, June 4
Diet & Dementia/Avoiding Alzheimer’s 5-7 p.m., Portia’s Café, Columbus, www.portiascafe.com
Thursday, June 8
Cooking with the Stars 5 p.m., Villa Milano Banquet & Conference Center, Columbus, www.kidney.org
Friday, June 9
Movie Night: Moana
6-10 p.m., Wexner Pavilion, www.naparks.org
Saturday, June 10 Farm Fresh 5K
9 a.m., Shepherd’s Corner, Blacklick, www.shepherdscorner.org
Friday, June 16
Circle of Friends Run for the Rainbow 5K Run/Walk & Kids’ Fun Run
LIVE IN THE MOMENT
6:30 p.m., Market Square, www.nationwidechildrens.org
Healthy New Albany Community Programs
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Philip Heit Center for Healthy New Albany, 150 W. Main St.
Tuesday, May 2
Thursday, May 11
Wednesday, May 3
Monday, June 12
Friday, May 5
Thursdays, June 22-Sept. 7
Cooking with the Stars photos courtesy of Mike Faga Photography
New Albany Fundraiser
An Evening in New Albany
The Community Kitchen
Exercise is Medicine
New Albany Farmers Market
For additional information, contact Abbey Brooks at 614-685-6345 or email@example.com. www.healthynewalbanymagazine.com
By Katie Kovacs
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 firstname.lastname@example.org. Submissions should be no more than 500 words.
Restoring Order Katie Kovacs now helps treat the eating disorder with which she once struggled
Photo courtesy of Katie Kovacs
ow does an eating disorder develop? It’s a question I’m asked frequently. The answer is best explained with the analogy of a handgun. Genetics create the gun itself, which is comprised of a highly sensitive temperament and a biological tendency to deal with anxiety through eating. Environmental attitudes and values from the family, community, or extracurricular activities are the ammunition that loads the gun. Emotional distress – caused by life change, abuse or trauma – is what pulls the trigger. For me, it was the transition from high school to college that fired the loaded gun, inviting “Ed” into my life. I battled anorexia nervosa for almost the entirety of my undergraduate experience. Study sessions, Greek life formals and late nights out were replaced by individual and group therapy sessions, nutrition groups and structured eating regimens. Professional help – in combination with the support of my parents, my thenboyfriend (now husband), my friends and my faith – is what enabled me to reach recovery. The process was far from easy. As always, “Ed” was relentless in his demands of me, insisting that I eat only safe foods, restrict calories and exercise in extremes. Choosing recovery meant disobeying the voice in my head, acting opposite of its unattainable requirements – even when it caused increased anxiety – and trusting my treatment team. I found that reading books about eating disorders was helpful; hearing from others who had walked where I was walking gave me clarity and strength. I also found solace in journaling and crafting. Almost two decades later, driven by the desire to do for others what my others did for me, I am now a psychothera-
pist and the owner of Kovacs Counseling, a private practice that specializes in the diagnosis and treatment of eating disorders and related issues. I work with children, adolescents and adults who are dealing with anorexia nervosa, bulimia nervosa, binge eating disorder and avoidant restrictive food intake disorder (ARFID). I employ mostly cognitive
behavioral therapy (CBT) in the course of treatment, working with collaborating professionals, including dieticians, physicians and psychiatrists to provide a holistic and multidisciplinary approach. I am also trained in family-based therapy (FBT), in which the parents are a part of the treatment team and the home becomes the treatment environment. www.healthynewalbanymagazine.com
For more information about eating disorders, visit www.nationaleatingdisorders.com. Working in the mental health field is fulfilling, yet challenging. Eating disorders are the most lethal of all the mental illnesses, and they do not have a bias, affecting people regardless of gender, socioeconomic status, sexual orientation, ethnicity or age. Prevention and early detection are critical. Risk factors include having a close relative with an eating disorder or mental health condition, engaging in dieting or other weight control behavior, exercising intensely, having body image dissatisfaction, dealing with perfectionism, suffering from anxiety, struggling with flexibility, experiencing teasing or bullying, and being exposed to thin ideals. Being a recovered professional in the eating disorder field is, without a doubt, an asset and a gift. It allows me to draw purpose from my pain, and it enables my clients to feel a genuine sense of compassion, empathy and reassurance. I am a living, breathing presence that says to the individual, “Recovery is possible.” Your recovery process will look different than mine, but as a survivor, I can assure you that together we will outwit, outlast and outplay the disorder so that you can have a full life. I am also a parent who can sit with other parents and say with confidence, “This is not your fault.” Eating disorders are complex neurobiological illnesses. While I am an expert of eating disorders, you are the expert of your child; I am committed to walking through this difficulty with your family.
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Katie Kovacs lives in New Albany with her husband, Joel, and their three kids: Kellen (6½), Jett (4½) and Redding (2½). Feedback welcome at email@example.com.
RELATED READS www.healthynewalbanymagazine.com • Living and thriving with lupus • Staying healthy with AFib • Finding health from passion • Coping with chronic illness • Recovering from kidney transplant www.healthynewalbanymagazine.com
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Walking to a Better Life
By Cameron Carr
Photos by Jeffrey S. Hall Photography
New Albany doctor inspires patients to take steps to a healthier existence Dr. David Sabgir takes 20,000 steps a day. That often involves a morning run with friends and a walk with his wife and dogs, but it also includes two to three miles of walking at work. Sabgir is a career walker. Well, he’s actually a doctor. Sabgir founded Walk with a Doc in 2005 to encourage patients to follow through with exercise. The program gives people the opportunity to walk with a doctor and ask any questions in a casual setting. The New Albany native started with one walk in Columbus, and has since grown the program to nearly 300 walks around the world. In 2003, when he completed his fellowship with The Ohio State University, Sabgir began his career as a physician and cardiologist. But he soon found a problem: Roughly 95 percent of his patients failed to get sufficient exercise. No matter what he did or said, patients didn’t seem to listen. That’s when Sabgir started walking. Then, at the end of 2004, Sabgir asked his patients to walk with him. “I was really frustrated at what I was doing,” he says. “I just realized that I was not able to get the message across. I wasn’t being an effective communicator, so that was kind of the next step – the answer.” Sabgir spent the winter collecting emails of interested patients. Over five months, he collected roughly 800 emails and spread the word about the inaugural walk. He invited patients to come walk with him in a local park, talk in an informal setting and ask questions. On April 9, 2005, the first walk attracted close to 150 people and multiple TV camera crews. The popularity of the walks continued, and soon the Ohio Parks and www.healthynewalbanymagazine.com
The first Walk with a Doc took place on April 9, 2005, and 150 people showed up to participate.
Recreation Association was requesting walks all over the state. But convincing doctors to join a program they’d never heard of proved difficult, especially without connections in those cities. Demand for Walk with a Doc became too much to balance with his practice, and Sabgir shut down the walks in 2006. However, after only about a year, Sabgir found himself missing the walks, and restarted on a local level. “I really felt deep in my core that this had to be a part of medicine,” Sabgir says. “It was something that needed to happen and was missing.” This time, the walks found increased support and resources, picking up coverage from Cooking Light Magazine, validation from the Cleveland Clinic and backing from Anthem. By improving communication and increasing interactions with doctors, the walks improve relationships and satisfy patients, doctors and larger medical systems all at once. “Patients are increasing their accountability,” Sabgir says. “They feel empowered and they are welcoming the opportunity to see the doctor, really on a weekly or bi-monthly basis.” The organization’s success comes in part due to the numerous
benefits of walking. Walk with a Doc offers 100 reasons to walk, and Sabgir adds that walking presents few challenges to get started. “Walking has the least barriers, in my opinion,” he says. “It’s something that most everyone can do, and it’s kind of the path of least resistance.” Each walk’s doctor will give a brief talk on a health topic before the walk and will speak to walkers throughout the roughly 30-minute event, but Sabgir says it’s not just about health. The sense of community plays a significant role as well. Sabgir says the groups provide a sense of safety in numbers and encourage participants to stay committed to the program. The walking time is also an opportunity for doctors to get to know their patients. “The relationships are equally important for me,” he says. “In the office, we’ll see people for 10 to 15 minutes, and to be able to walk with someone for half an hour, 45 minutes or whatever it is, and hear about their family life. It adds so many dimensions to that almost twodimensional visit.” Sabgir wasn’t a walker himself before founding Walk with a Doc, though exercise was an important part of his 13
Since 2005, Sabgir has grown Walk with a Doc from the initial walk to walks in as many as 10 countries.
lifestyle. Since starting the organization, he’s become an avid walker, enjoying many of the biking and walking paths around New Albany. Walking as a social activity has become a big part of his life, and a way to connect with the city of New Albany.
“I’m inspired by the people of New Albany every day,” he says. “We’re head over heels about the community.” Sabgir describes himself as a “homer” and says that making New Albany and Columbus proud inspires him to further Walk with a Doc. In the last few years, he has grown the program to add two full-time employees, and he intends to expand it from hundreds of chapters to thousands.
“We want it to get a lot bigger. We expect it to get a lot bigger,” he says. “The goal has always been to transform the way medicine is practiced in the U.S., and we know that can happen.” Sabgir says the walks increase communication between doctor and patient, setting both as equals. He sees the walks as increasing patients’ accountability in addition to increasing interaction with doctors. Under the leadership of Sabgir, Walk with a Doc is looking at ways to collaborate with large organizations that can help spread the program. With 298 chapters, Walk with a Doc spans nine countries. “Italy just called,” says Rachel Habash, Walk with a Doc’s executive director. “They want to start a walk.” Walk with a Doc may now have 10 countries, and Sabgir is determined to continue its growth. Cameron Carr is a contributing writer. Feedback welcome at adeperro@ cityscenemediagroup.com.
RELATED READS www.healthynewalbanymagazine.com • More on Walk with a Doc • David Sabgir on statins • Improving employee wellness
fit five Dr. David Sabgir shares his wellness habits www.healthynewalbanymagazine.com 14
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on the path
by Amanda DePerro
Creating a Buzz The New Albany Community Garden is host to some busy workers
Photos courtesy of Gene Pierce
f there’s anything in the animal kingdom that doesn’t get the credit it deserves, it’s the honeybee. Often mistaken for wasps, bees are swatted, yelled at, and made homeless by destruction of their hives. There is much to learn about the bee – much more than could fit here – but the gist is that the bee is a pretty incredible little bug. Often venturing outside a two-mile radius of its hive – sometimes up to a six-mile radius – the bee collects pollen, helping fertilize plants around us. All of the worker bees you see foraging for pollen are actually female. Male bees, or drones, stay inside the hive to mate with the queen. And despite what many think, Western honeybees, the species we find in Ohio, are rarely aggressive, and typically only sting to protect their hives. Unfortunately, bee populations are declining at a rapid rate. Due to global warming, increased use of insecticides and parasites, bees have seen major colony collapse. According to Greenpeace’s SOS Bees, commercial honeybees have seen a 40 percent decline in the U.S. since 2006. Because bees are the most effective pollinators, if bees were to go extinct, the world would see major food shortages and be much less green. However, awareness of bee decline is only increasing. General Mills is generating buzz, if you will, with its new #BringBackTheBees campaign. General Mills replaced its Honey Nut Cheerios mascot with white space on each box. The EPA implemented a policy this year in an effort to protect bees from
Gene Pierce began keeping bees when he helped his neighbor on an upstate New York farm. After a hiatus from beekeeping, Pierce began working with the New Albany Community Garden to benefit bees and the gardeners.
pesticide sprays. In fact, the effort can even be found right in your back yard, in a hive over at the New Albany Community Garden. Last year, community garden secretary Jacque Spurlock was contacted by local beekeeper Gene Pierce, inquiring if he could make a new home for his bees in the garden. Spurlock, knowing the impact the bees would have on the garden plots, enthusiastically agreed. “It brings your garden to the next level when you have honeybees,” says
Spurlock. “Although your garden can survive without the help of bees, it won’t grow in abundance.” Initial reaction to the bees, Spurlock says, was positive. There was some fear of stings, especially for gardengoers who enjoy bringing their children, so Spurlock stocked epinephrine autoinjectors in the community garden shed, posted flyers and sent information emails in an effort to educate many of the plot owners. Even better, Pierce’s bees are of a breed known for being docile, and difficult to aggravate. www.healthynewalbanymagazine.com
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“They have a very high tolerance to annoyances,” says Pierce. “You can stand right in front of the hive and wave at them, and they just fly around you. They might buzz at your head.” In fact, Pierce had to move the hive this year – not because bees were stinging community garden patrons, but because patrons were blocking the bees’ entrance to their hive. The bees simply buzzed around the community garden, patiently waiting until they once again had access to their home. The buzzing and fear of stings seem to be well worth it, however, as hosting
Gene Pierce’s bumble-free tips: • A swarm is when a new bee colony has broken off from its old colony due to the birth of a new queen. If you see a swarm, do not attempt to kill the bees. The Central Ohio Beekeepers Association will send someone out, often free of charge, to rehome the bees somewhere safe. • Use bee-friendly weed killers. Many homemade recipes that will not hurt honeybees can be found online. • If you spot a bee that appears to be hurt or dying, make a mix using one part sugar, one part water, and place it near the bee. Beekeepers often use this mix for hives that have not produced enough honey to survive the winter. • If a honeybee seems to be buzzing back and forth around you, or bumping into you repeatedly, it is the bee’s sign to back off; you’re too close to the hive for comfort. However, non-Africanized honeybees such as Pierce’s rarely sting. Stinging results in death for the bee. • At the start of spring, try not to kill dandelions, as they “give the bees a good shot in the arm” in the beginning of the season, says Pierce. • Plant bee-friendly plants in your yard. According to The Ohio State University College of Food, Agricultural and Environmental Sciences, hundreds of garden plants are good, but stand-out plants include perennials such as aster, hyssop and milkweed and shrubs such as ninebark, pussy willow and sumac. 18
Pierce currently has one hive at the community garden, but has had as many as 12 hives at once.
the bees turned out positively for the gardeners, Spurlock says. “It was a lot heavier crop (in 2016). You could just see as you’re walking through the garden,” she says. “It’s just proven that having a honeybee hive can greatly increase the chance of it being heavier and better quality, nextlevel gardening.” Pierce has always kept bees in some respect. He began at a young age, when he, his brother and father would help an elderly neighbor with his 20-some hives in upstate New York. His beekeeping career took a back seat for years, but he got back into it about eight years ago, starting with two hives and eventually making his way up to 12. After moving to New Albany three years ago, he was unable to keep his bees in the back yard, and stopped again. Last year, he heard about the community garden and contacted Spurlock, knowing it was the perfect opportunity to get back into beekeeping. Spurlock immediately welcomed Pierce to the garden. “I’m just glad that they’re giving me an opportunity to do what I like to do; it’s basically a hobby for me,” says Pierce. “I just love the honey and the honeycomb. I like the social stigmatism that comes with it.” As soon as others hear he keeps bees, the first question he hears is, “Do
you have honey?” The answer is yes – lots of it. Last year, due to mites destroying one of his two hives, Pierce was unable to harvest the honey. However, this year he expects more than 100 pounds from the remaining hive. He has promised each community garden plot holder a honey bear: “Hey, thanks for letting me have my bees here,” Pierce says. The promise of honey doesn’t seem to be the only reason the gardeners like having Pierce’s bees around, however. “I personally like being up close with them. Just having (the hive) there gives me a chance to learn about honeybees themselves, and how they help gardens thrive,” Spurlock says. “I think it’s just a powerful impact for my son – more than a book or a video – that he can see hands-on that it’s preserving the environment.” Amanda DePerro is an assistant editor. Feedback welcome at adeperro@ cityscenemediagroup.com.
RELATED READS www.healthynewalbanymagazine.com • Latshaw Apiaries on Harlem Road • Maintaining a sustainable lawn • Farmers Market’s healthful products • Pesticide-free groceries www.healthynewalbanymagazine.com
initiatives By Scott McAfee, City of New Albany
Photos courtesy of the City of New Albany
You can have green grass and protect the environment Many New Albany residents are in pursuit of a lush lawn. With this in mind, here are a few mowing tips from our friends at the Franklin Soil and Water Conservation District: • Keep your grass tall at around 2½-3½ inches to shade the ground and prevent weeds from sprouting. • Follow the one-third rule: Mow your yard when the lawn gets onethird taller than the recommended growing height of 2½-3½ inches. • Don’t scalp your lawn if spring rain or vacation leaves you with really tall grass. Instead, gradually reduce the cutting height to keep a healthy balance between root and blade growth. • Sharpen your mower blades. Dull blades chew, tear and rip
RESIDENT SPOTLIGHT Rebecca Malik has lived in New Albany with her family for two years, moving here from Washington, D.C. She and her family enjoy an active outdoor lifestyle, and she is cognizant of the potential dangers of traditional chemical yard treatments. She decided to treat her yard organically, and agreed to share her experiences: Why did you go switch to organic lawn maintenance? Family and the environmental health concerns. Conventional lawn treatments can be linked to certain types of cancer, immune system and hormonal issues, and developmental disorders in children. Lawn chemicals are also toxic to birds, fish, insects – including butterflies and bees necessary for pollination of much of our fruit supply – and nontarget plants. www.healthynewalbanymagazine.com
What are the most important things to know when considering going organic?
grass, stressing the plant and making it more susceptible to disease and pests. Use a mulching mower. Mulching blades are great for breaking down leaves and grass clippings back into your lawn, which can cut fertilizer applications by 25 percent.
Do not expect immediate perfection. If you’ve treated your yard with chemicals, your lawn is dependent on them and it will take patience to build up the health of your lawn. Organic lawn care can be more costly up front than conventional methods. Knowing that you are making the healthiest long-term choice for your family, your yard and the environment really is worth it. Do you use organic products on anything else besides your lawn? Definitely. I use a lot of vinegar and water inside the home, as well as organic bath and body products and laundry detergent. We also have two small garden beds in our back yard and use compost from our compost bin to fertilize the soil. The garden time commitment is surprisingly minimal and it’s really been a lot of fun for our family to see things actually grow.
Keep grass clippings and yard waste out of streams and away from storm drains. Another key ingredient to yard maintenance is fertilizing, and the choices you make can impact the environment. Healthy lawns don’t just look nicer; they absorb more rainfall and have deeper root systems and higher tolerance for drought and disease. Here are some tips to help your yard prosper while protecting the environment: • Take advantage of Franklin County Soil and Water’s Community Backyards Conservation Program. This program promotes the use of rain barrels, rain gardens, native plants and composting. It offers eligible residents $50 reimbursements once they purchase an approved rain barrel, compost bin or native plants and trees. Visit www.communityback yards.org for more info. • The best time to fertilize is September through May. Shorter days and cooler tempera-
tures encourage root and stem growth. Too much fertilizer, especially in the spring and summer, can hurt your grass. Look for products with a higher percentage of slow-release forms of nitrogen. Quick-release products may not be absorbed by the plants in time. Keep some of your mulched mowed clippings (and leaves) on your lawn. They are an excellent source of nitrogen. Watering: Make a decision about whether you will water your lawn this year and stick to it. If you are going to water, ensure your lawn gets about one inch of water per week. Don’t water your yard sporadically; this practice essentially confuses your turf, resulting in shallow rooting.
Scott McAfee is public information officer for the city of New Albany. Feedback welcome at adeperro@ cityscenemediagroup.com.
RELATED READS www.healthynewalbanymagazine.com • Keeping a sustainable lawn • Best practices for lawn mowing • Friendships at the Community Garden
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By Zachary Konno
A Compassionate Look at Brain Health Out of tragedy, the Avielle Foundation looks to combat violence with compassion
Photo courtesy of Dr. Jeremy Richman
he loss of a child. It’s a thought too painful for most parents to bear, but it became all too true a reality for Dr. Jeremy Richman and his wife, Jennifer Hensel, on Dec. 14, 2012. Their daughter, Avielle, was murdered along with 19 classmates and six teachers at Sandy Hook Elementary School in Newtown, Conn. Avielle was 6 years old. Richman describes the feeling of losing Avielle as akin to being spun off the earth and literally needing to hold on. Immediately, he and Hensel knew they needed to do something to help prevent anyone else from going through such a tragedy. “In that depth of horrible despair, both Jennifer and I said, ‘We’ve got to do something to prevent other people from suffering,’” he says. “In addition, realistically, we also needed to be able to find hope – find something to get us out of bed in the morning. To find a purpose.” A few days after Avielle’s funeral, Richman and Hensel started the Avielle Foundation. What is the root of violence? How do we educate others on violence prevention? The Avielle Foundation set out to answer these important questions. The first step in this endeavor was to better understand the brain. The brain is the most complex, important and powerful organ in the human body, yet scientists know less about brain sciences than any other sciences, says Richman. “We know more about subatomic particle structures and we know more about the bottom of our oceans and the surface of Mars than we do about how our brain works,” he says. Richman wants to make illnesses of the brain more tangible. Understand22
ing the brain better is vital to the Avielle Foundation goal; bringing about awareness that the brain is simply another organ, and that abnormal behavior is the result of abnormal chemistry or structure in that organ.
“We need to move away from the invisible mental towards the visible brain health,” Richman says. On Feb. 23, Richman visited New Albany to explore these topics at the Philip Heit Center for Healthy New Albany. www.healthynewalbanymagazine.com
little over four years ago with such bravery. She says that what they are doing is so important because it’s an issue that affects everyone in different ways. “Their willingness to move forward from an unimaginable tragedy and to do something good with what happened to them, I think, is really, in itself, a message to all of us,” Brooks says. For more information visit www. aviellefoundation.org. Richman says donations are always accepted because “every cent is change,” and the Avielle Foundation is on multiple social media platforms in order to get the word out on brain health. “The more that people are talking about brain health (and) the more that
Photos courtesy of Dr. Jeremy Richman
Photo courtesy of Healthy New Albany Inc.
Healthy New Albany Inc. Program Manager Abbey Brooks says the stigma revolving around the term “mental health” is part of what has held research back. After hearing Richman talk about the brain on NPR, she knew she needed to get him to talk at the Heit Center. “(I) just stopped what I was doing and thought, wow,” says Brooks. “This guy is just fascinating and saying a lot of the things … that we’re saying here at the center about brain health and the way that we should be thinking about the brain and how it works, and knew that we needed to get him here.” Richman accepted, partly because of the mission behind Healthy New Albany, one he says has inspired Heit Center patrons to get healthy and stay healthy. “I think that the Heit Center – and New Albany in general – is such a profoundly amazing example of forward thinking,” says Richman. “It’s a whole community that is built around engagement.” At his talk on Feb. 23, Richman delved into the specifics of the research the Avielle Foundation is funding. He also talked about not being complacent, but proactive, and treating brain diseases like a disease of any other organ. “If you do get diagnosed with a brain illness, you are named that half the time. You are bipolar. You are schizophrenic,” Richman says. “And if you label a child as ADHD, I guarantee it’s a self-fulfilling prophecy.” Brooks lauded Richman and Hensel’s desire to talk so openly about the tragedy that affected their family a
people are comfortable discussing it, the lesser the barriers there will be for people to get help,” Richman says.
The Heit Center, being dedicated to health on both a physical and mental level, brought Dr. Jeremy Richman in to speak on Feb. 23. www.healthynewalbanymagazine.com
Zachary Konno is a contributing writer. Feedback welcome at adeperro@ cityscenemediagroup.com. 23
Reaping What They Sow
By Amanda DePerro
New Albany Farmers Market vendors, though not locals, still give back
find your typical fruits and vegetables, but you’ll also find homemade candles, stuffed animals and prepared meals. The vendors have also proven themselves diverse in background, with some driving hours to get to there. The market is a hot spot for fun and activity on Thursdays during the summer. Despite New Albany not being their home, many of the vendors have found themselves giving back to the commu-
Photos courtesy of the New Albany Farmers Market
ew Albany residents have long known cooperation with the workers who commute in each day. With a workforce that nearly doubles residents, New Albany can look different on weekdays than on weekends. However, the New Albany Farmers Market is just one example of how harmonious a relationship between a city’s residents and visitors can be. Vendors at the Farmers Market are diverse. During the summers, you’ll www.healthynewalbanymagazine.com
nity anyway, by way of the Village Coalition Against Hunger (VCAH). “It’s really a nice impact getting the stuff from the Farmers Market because it’s always fresh,” says Eileen Pewitt, who is on the VCAH board. “Any time we can get food and pass it on, it’s a blessing, for sure. It does impact the coalition greatly.” For the last three years, Pewitt, a chef, has also volunteered at the Farmers Market’s chef’s tent. Each week, she taught marketgoers how to use products found there to create a delicious meal. Though Pewitt won’t be staffing the chef’s tent this year, she finds the partnership between the market and VCAH to be a resoundingly positive one. Donations from vendors typically depend on how much they were able to sell that day, as well as the product. If a vendor was unable to sell a certain amount of product, it donates, Pewitt says, turning a negative into a positive. “It probably provides a little bit of, ‘At least I’m using my products to help people,’” Pewitt says. “The altruistic feeling about it, that’s a good thing. When we’re doing what we’re supposed to be doing, which is feeding other people, that’s a good thing.” Pewitt’s history with both VCAH and the Farmers Market has allowed her to see both sides of the transaction, and says a major benefit of Farmers Market donations is that VCAH doesn’t need to pay to transport the items. For a civic nonprofit to have access to high-quality products at a low cost – or none at all – is invaluable. Pewitt says certain community members are even using the unofficial partnership as a teaching tool for their children. She cites one mother/ child team from the 2016 market who, together, would pick up all donations and drive them to VCAH. “Families have their kids who are taught the value of giving back, and that sort of thing,” Pewitt says. “To me, on so many levels, it’s a great thing.” Amanda DePerro is an assistant editor. Feedback welcome at adeperro@ cityscenemediagroup.com.
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By Bob Valasek
It Takes Two
Two New Albany High School students team up to combat abusive relationships This is the second in a series of New Albany High School student profiles. The series shows the impact these talented and driven students make on our community and our school system while highlighting their contributions to Healthy New Albany ideals.
Shanvanth Arnipalli, seen second from the left in the top row, is involved in fencing and Love Without Hurt, among other organizations.
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his past winter at New Albany High School, Love Without Hurt was presented as a leadership training opportunity for students to learn about preventing teen dating abuse and to give them a chance to make a difference in their community. Luckily for New Albany, Blythe Ferguson and Shanvanth Arnipalli both jumped at this chance. Joining Love Without Hurt might seem like one of the only things that Ferguson and Arnipalli have in common, but thatâ€™s what made them perfect members of the seminar. Ferguson is a sophomore, was born in New Albany and has lived here her entire life, while Arnipalli is a senior who was born in India
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Ferguson is a sophomore. Her love of lacrosse and being born and raised in New Albany have shaped the young adult she is today.
and moved to New Albany in 2011. Arnipalli has only one sibling, a sister, while Ferguson is the youngest of four in her family. They each play a sport, but Arnipalli’s fencing prowess and Ferguson’s lacrosse talents are not exactly from the same skill set. These differences color the perspectives that Ferguson and Arnipalli have brought to the group, and they have been vital to its success. Confronting differences in perspective can be difficult. “I think the most challenging aspect (of Love Without Hurt) was putting yourself in someone else’s shoes,” says Ferguson. “Everyone has had different experiences in different ways and, therefore, have different points of view on things. You won’t always agree with their opinion, but you at least try to relate and see where they are coming from.” Arnipalli concurs, he was initially concerned about what kind of impact, if any, his comments would have for the group. He learned that what he had to say was just as valuable as anything anyone else added. “Any and all contributions were of equal weight,” says Arnipalli; this was critical to the group’s success. The program gave participants the chance to become better listeners, support each other and challenge themselves. Arnipalli says it’s not just a support program for those who have experienced teen dating abuse, but a chance for students to learn about the signs of unhealthy relationships. “The program creates awareness of teen dating abuse and gives us various www.healthynewalbanymagazine.com
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of the varsity Science Olympiad and a member of the NAHS orchestra. Both Arnipalli and Ferguson are poised to lead in the future, too. Ferguson has become a student ambassador at the high school and will welcome new students and help ease their transition to a new school by being someone the new students can know and count on. Arnipalli plans to go to college, major in chemistry and eventually go to medical school. “We have a community in which we celebrate everyone’s attributes, ideas, and achievements,” says Arnipalli. “I feel very lucky to live and grow up in a town like New Albany,” adds Ferguson. Bob Valasek is a contributing writer. Feedback welcome at adeperro@ cityscenemediagroup.com.
RELATED READS www.healthynewalbanymagazine.com • Amit Greenshtein • NAHS-led TEDxNewAlbany • NAHS student overcomes brain cancer
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Shanvanth photo courtesy of Nishant C, SiO Technologies
ways to deal if a scenario should arise,” he says. This is important because one in three teenaged women and one in five teenaged men will experience an abusive dating relationship before finishing college. Love Without Hurt exists to
educate students about teen dating abuse, and help them learn how to form healthy relationships and feel empowered when challenges arise. The seminar ended with a final leadership initiative project in which the students were charged with encouraging others with positive thoughts and advice. To achieve this and to help spread awareness, the students organized a bake sale, and placed a note with a positive message about Love Without Hurt’s mission inside each bag. In addition to their participation in Love Without Hurt, Ferguson and Arnipalli are exceptional students in many other ways. Ferguson is playing a central role on the girls’ lacrosse team for a second season. She has also been a member of Key Club, and she recently joined Unchained, a club dedicated to ending human trafficking. When Arnipalli isn’t honing his fencing skills to improve on his impressive fourth-place regional and 70th place national results, he is an important part
Healthy Parenting By Ria Greiff
Brave New Digital World
A digitized dystopian future doesn’t seem so far away
here is nothing really brave about this experiment we are engaging in with our lives, our relationships and the future of our children. A more accurate description of a Huxley-esque world would be “dangerous new world.” As a mother, my instinct warned me that children in front of screens was wrong. Every fiber of my being bucked against it. And regardless of what I saw everyone else doing around me, I insisted on being a “screen-light” family. The American Academy of Pediatrics recommends that children do not see a screen of any kind before age 2. Only 3 percent of Americans do this. I am one of that 3 percent. Last year, following pressure, they updated their guidelines to allow “limited, high-quality programming with parents present for ages 18-24 months old.” Remember Baby Einstein? You thought it would make your baby smarter. The truth was Disney’s Baby Einstein videos are no more educational than crayons are nutritious. The company refunded anyone who purchased their insanely popular videos, arguably caving under the pressure of a complaint to the U.S. Federal Trade Commission (FTC) by the Campaign for a Commercial-Free Childhood. The CCFC filed the complaint back in 2006, based on the lack of credible evidence that screen-based media can educate children under 2. It wasn’t long before Disney removed educational claims from its Baby Einstein products. Remember brain games such as Lumosity? You thought it would sharpen your mind. Forget that. The shine has come off Lumosity with an announcement by federal investigators that the makers must pay $2 million to settle a charge that it made fraudulent claims and “preyed on consumers’ fears.” The company has also been handed a $50 million penalty for harming consumers – but the fine was suspended because the company cannot afford to pay it, according to the FTC. 30
And yet, I see babies in shopping carts with iPads looking like zombies, kids hanging out in schoolyards huddled over a device, parents ignoring their kids because they are either in front of a TV or computer or have their faces buried in their smartphones, people eating meals with their devices instead of with each other. Let’s face it: There is a serious problem bubbling up here. But don’t take my word for it. Mounting evidence is being presented by scientists, cultural anthropologists, behavioral specialists and addiction treatment centers, suggesting that screens are addictive and they are designed to be behaviorally irresistible. Irresistible: The Rise of Addictive Technology by Adam Alter shows how all the top tech giants – including Steve Jobs (Apple), Evan Williams (Twitter), Lesley Gold (SG Group) and Chris Anderson (Wired) – are aware of the dangers of screens, perhaps more than the rest of us, and as a result, they enforce strict limits on every device in their homes, because
they have seen the dangers of technology firsthand. What do their lifestyles look like? No screens in the kids’ bedrooms, no iPads, instead buying their children books and give them opportunities to interact with the world and be cultured. These kids did not get addicted to screens. “It seemed as if the people producing tech products were following the cardinal rule of drug dealing: Never get high on your own supply,” Alter writes. “The problem isn’t the absence of willpower, it’s that there are a thousand people on the other side of the screen whose job is to break down the selfregulation you have,” says design ethicist Tristan Harris. Essentially, we are all one product or experience away from becoming addicted. The truth is, not only have many become addicted, but these obsessive behaviors cultivated by the screens, clicks and flashes lead to more troubling behaviors such as obsessive gambling, shopping, pornography and social media consumption – and this is only the beginning. What is scary is that we are only now learning about the power of these hooks. What is scarier is what it is doing to our children. Glow Kids: How Screen Addiction is Hijacking Our Kids – and How to Break the Trance by Nicholas Kardaras is another book warning of evidence that suggests device usage has significant negative clinical and neurological effects on children. Brain imaging shows that glowing screens, like that of the iPad, are stimulating to the brain’s pleasure center, and are able to increase dopamine in the brain as much as sex does. For adults, addictive enough. For children with stilldeveloping brains, a violation. “Most shocking of all, recent brain imaging studies conclusively show that excessive screen exposure can neurologically damage a young person’s developing brain in the same way that www.healthynewalbanymagazine.com
Senior Send-Off “Actually, we don’t allow the iPad in the home. We think it’s too dangerous for (my children), in effect.” – Steve Jobs
cocaine addiction can,” Kardaras writes. But there is a light at the end of the tunnel, and it’s not from the glow of a screen. The good news is much of the damage is reversible. The bad news is, as with a drug addiction, it may not be a possibility, so it is imperative to take this seriously and to act quickly. It starts with a strict and extended electronic fast; cold turkey, or abstain completely from screens. This will reset the super stimulus. What is a supernormal stimulus? Problems instincts create when disconnected with our natural environment, and connected to the virtual environment. The essence of the supernormal stimulus is that the exaggerated imitation can exert a stronger pull than the real thing. In order to reset that, we need to unplug. Keep in mind that the onus of responsibility is on us, the guardians, to provide the fill-in of the time to being killed with tech. Take them to the park, enroll them in classes, go on bike rides, get them involved in sports, volunteer, visit a www.healthynewalbanymagazine.com
museum, see a concert, play an instrument, cards, board games, find a hobby. After that, when we gradually introduce tech back into our lives, we need to consciously monitor whether technology is serving our needs, social or informational, or whether it is introducing supernormal stimuli to once again hijack our brain. In the latter case, we need to step away from the 2-D world of the screen and into the 3-D natural world to reconnect with real life. This is important now more than ever with virtual reality on the horizon. Brace yourselves against this dangerous new reality. Ria Greiff is the host of You, Inc., an NPR show. She is a master trainer for a nationwide firm and has been providing wellness seminars for the past 15 years. She is also the clinical director of her own benefits consulting firm. Ria is a regular contributor to Healthy New Albany Magazine. Feel free to contact her at firstname.lastname@example.org.
A look at capstone projects pitched by New Albany High School students By Amanda Etchison Each year, seniors at New Albany High School are tasked with creating, completing and presenting a capstone project on a subject of their choosing. The students each design a personalized learning experience and identify a goal, which they work to reach over the course of 80 hours. Here are some of the project proposals from current seniors: Yasmin Ahmed is using her digital photography skills to create a fashion blog that highlights different ways to style hijabs. Ben Bohman is combining the design concepts of form and function to build a wooden collapsible desk that he can take with him to college. Inspired by his love of movies, Brandon Damante is writing a collection of film reviews. Amit Greenshtein is working with The Ohio State University Department of Food Science and Technology to develop a label that can indicate when dairy products are going out of date. After interning at the Limited, Sarah Kaniaris is creating a film reflecting on her experience and what she learned. Cece Micallef is volunteering her time and interning with the New Albany-Plain Local School District. She is helping students with learning disabilities complete assignments in their classrooms that allow them to gain valuable life skills. Amanda Etchison is a contributing writer. Feedback welcome at email@example.com.
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Electronic Screen Syndrome By Ria Greiff
ondering if you are overreacting when it comes to your child and electronics? More and more, we encounter resistance from our kids in the form of tireless whining to use a device, watch TV, play video games, text, use social media. Maybe you just think you’re not hip, or wonder whether you’re being a good parent by setting limits. Here are some questions to ask yourself to determine if screen usage is becoming a problem in your family.
• Does your child often seem revved up?
• Does your child have meltdowns over minor frustrations?
• Does your child experience fullblown rage?
• Has your child become increasingly oppositional, defiant or disorganized?
• Does your child become irritable when he or she is told it’s time to stop playing video games, turn off the computer or put down the device?
• Do you notice your child’s pupils are dilated after using electronics? 32
• Does your child have a hard time making eye contact after screen time in general?
• Would you describe your child as being attracted to screens “like a moth to a flame?”
• Does your child have trouble making or keeping friends because of immature behavior?
• Do you worry your child’s interests have narrowed recently, or that these interests mostly revolve around screens?
• Do you feel your child’s thirst for knowledge and natural curiosity have been dampened?
• Are your child’s grades falling, or is
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• Does your child seem “wired and
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tired,” as if he or she is exhausted but can’t sleep, or sleeps but doesn’t feel rested?
• Does your child seem lazy or unmotivated, and have poor attention to detail?
• Would you describe your child as being stressed, despite few or no stressors you can clearly point to?
• Do you catch your child obsessively pulling out his or her device?
• Does your child constantly talk about screens and video games when not using them? Adapted from Reset Your Child’s Brain: A Four-Week Plan to Reverse the Effects of Electronic Screen Time by Victoria L. Dunckley, M.D. When the changes become significant enough to impact frontal lobe functioning – or, in other words, how the child feels, thinks, behaves or socializes – on a day-to-day basis, this is what is called electronic screen syndrome (ESS).
This is Your Brain on Tech
By Ria Greiff
hile the war on drugs wages on, we have allowed digital drugs to become a part of our lives and, of largest concern, our children’s lives. In other countries, internet addiction disorder is a No. 1 health crisis, and tech addiction rehab facilities are a reality. However, electronic cocaine is still peddled, in the form of glowing tablets, to our kids here in the U.S. Why do I use the term “electronic cocaine?” Because glowing screens are dopaminergic. Studies show that the use of devices is associated with structural and functional changes in brain regions responsible for emotional processing, executive attention, decision-making and cognitive control. Addiction aside, a
The red areas in the brains shown here indicate abnormal white matter in Internet-addicted teens.
much broader cause for concern is the risk that screen time is causing subtle damage, even in children with regular exposure, and the average child logs more than seven hours each day. The red areas indicate abnormal white matter in Internet-addicted teens. Excessive screen time appears to impair brain structure and function. Much of the damage occurs in the brain’s frontal lobe, which undergoes massive change from puberty until the mid-20s. Frontal lobe development, in turn, largely determines success in every area of life – from sense of well-being and academic or career success to relationship skills. Use this research to strengthen your own parental position on screen management, and to educate others on doing the same. www.healthynewalbanymagazine.com
Race Your Home. Walking on Your Choices. the Rise Your Otterbein. By Sarah Davis
esearch shows race walking may be a great cardiovascular alternative for young people looking to bypass joint pain associated with running. The sport requires individuals to walk at a fast pace with one foot maintaining contact with the ground at all times, and the leading leg must be straight until the leg is completely vertical and passes under the body. It has been an Olympic sport since 1904, says Jaclyn D. Norberg of the University of Kentucky. This walking-running hybrid activity shares many of the same fitness perks of running. In a 2015 paper, Norberg writes, “Race walking is a movement that requires a certain technique. (Therefore), like any exercise motion, there is a risk of injury.” However, Norberg writes, “The sport has become very popular among international competitors, as well as an alternative exercise to running. (Race walking) provides opportunities for competition, in addition to promoting valuable health and fitness benefits, without potential injury risks as in running.” But the long-term health benefits are just the beginning for young people. USA Track and Field recognizes race walking as a sport, and some colleges even offer scholarships for competitive and skilled race walkers. As a collegiate sport, race walking is obviously quite competitive. However, race walking events are not uncommon in central Ohio, so real-world training is made easy. One such event is Columbus State Community College’s 5K race walk on May 6, featuring a prize purse of $5,500. For information on how to get started using correct form and technique, visit www.racewalk.com. Sarah Davis is a contributing writer. Feedback welcome at adeperro@ cityscenemediagroup.com. www.healthynewalbanymagazine.com
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I started performing at the Short North Gallery Hop in the summer of 2009 and immediately fell in love with the concept of street performing. I choose songs that are personal to me. I sing about love, the loss of love, happiness, forgiveness, and so much more. When you sing from your heart you touch the lives of others in intimate ways that you may never know about unless someone takes the time to share that secret place with you. I’ve seen how my passion for singing has ignited passion in others. I am KaTanya Ingram, music is my art and there’s no place I’d rather make it.
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By Lydia Freudenberg
Photo courtesy of Amy Staufenberg
Not Just for Moms A close group of New Albany ladies explores fitness together
ith a house full of children and a busy day-to-day schedule, Amy Staufenberg has learned that running with a group of like-minded women helps her get out, get fit and be social. Moms RUN This Town is a free running club that has hundreds of chapters throughout the country, and Columbus is no exception. But in late summer 2015, a handful of women in the Columbus Moms RUN This Town chapter, all of whom lived in New Albany, decided they wanted a chapter closer to home. Thus began New Albany Moms RUN This Town. Today the New Albany subchapter consists of more than 25 women. The national club initially began just for moth-
ers, but now it is open to any women interested in running with a group. “We want to encourage any women, regardless of their experience level or background, to come out and, if they’re interested, give it a try,” says Staufenberg, who is the group’s administrator. “When we go on our runs, we never leave anyone behind. … It’s almost like a family.” The group has a weekly run on Saturdays, while weekday runs are coordinated through a private Facebook page. Since each run is optional and each woman has her own set of skills, meetups include walking, jogging, running or even training for an upcoming race. Interested in joining the New Albany subchapter? First, join the Moms RUN
This Town Columbus chapter at www. momsrunthistown.com and then reach out to the New Albany group through the Columbus chapter Facebook page. Lydia Freudenberg is a contributing writer. Feedback welcome at firstname.lastname@example.org.
It takes a Village and Parkside is the Best!
Making Lasting Buddies
Congratulations to our Team for Being Named A 2017 Top Workplace!
But most of all, we are proud to have the By Valerie Mauger
eddy Fellrath, a third-grade Cub Scout at New Albany’s 2-5 Elementary School, has always been compassionate. He says it’s not something he had to work at; it’s just the way he is. “I was born to be nicer,” he says. “I just don’t know how to explain it.” This year, Teddy has been working to use his compassionate nature to help out his peers with the help of the Buddy Bench. The bench exists for students who don’t have anyone at recess to play with. Simply sit down at the Buddy Bench, and other students will invite you to play. After a particularly lonely day on the playground, Teddy came home to talk to his mother, Abbie. The pair found the idea of the Buddy Bench online – a concept that has become fairly popular at schools throughout the country. In New Albany, however, the concept is fairly new, so designated spotters will check on the bench, inviting any potential buddies to play. “It’s not very complicated once everybody knows,” says Abbie. “And then those kids reach out to other kids. We’re looking forward to it.” Valerie Mauger is a contributing writer. Feedback welcome at adeperro@cityscenemedia group.com.
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Foods for Fitness
By David Allen
The Road to Replenishment Post-workout supplements don’t have to be costly, and may already be in your fridge
ast year, it was reported that the supplement industry is worth more than $37 billion, more than $25 billion beyond the previous estimate. This exponentially-growing business has led to the birth of thousands of new companies, each pushing its own ideas about nutritional supplement needs. For the health-conscious, this can make figuring out a cost-effective and scientifically-supported way to fuel your muscles an overwhelming task. Nutritionists such as Laura Burdick, R.D., L.D., make the job easier. Let’s start with the basics. What is the purpose of postworkout supplementation? “Post-workout supplementation serves many purposes, including replenishing nutrient stores used during workout, rehydration, building muscle, improving your ability to burn fat, and providing powerful antioxidants to fight inflammation and repair damage caused by a strenuous workout,” Burdick says. “Purposeful nutrition can help to prevent workout-related injuries and speed recovery from strenuous exercise.” However, it’s not just the quality of the nutritional supplement; it’s also the timing. A 2006 study published in the journal Medicine & Science in Sports & Exercise found that those who took their protein directly after their workout had better strength metrics than those who took it at other times of the day. “Scientific evidence supports the effectiveness of postrecovery nutrition for enhanced workout results, especially within the first 60 minutes after exercise,” Burdick says. “Studies show that fueling the body during this time period can promote optimal muscle growth, allow your body to store more energy and extend your ability to burn fat for a longer period of time after your workout – up to several hours longer.” All of this sounds great, but in practice, this can be expensive. Depending on the supplement, post-workout recovery drinks can run anywhere between $25-$40 a month, making the yearly budget for post-workout supplementation more than $300 each year. When you add that price into a monthly gym membership, which also runs at around $20-
$30 a month, you are paying a total of about $600 each year on fitness. There has to be a better option to help keep this cost down. “Commercial recovery supplements are designed to provide the body with key nutrients post-workout, but can be costly. Many alternatives are available for those who wish to reap the benefits without breaking the bank,” Burdick says. “For example, it has been said that low-fat or whole milk is one of the most complete foods, as it contains all three major nutrients: carbohydrates and fat for energy, protein for lean tissue (muscle), and a variety of vitamins and minerals to help the body function optimally.” Not only is milk available nearly everywhere, it has a lower price tag to boot. It also allows for more creativity in www.healthynewalbanymagazine.com
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post-workout shakes. Other varieties of milk, such as chocolate milk, have added benefits. “Chocolate milk as a post-workout option makes great sense, as it contains additional carbohydrates to quickly replenish energy,” says Burdick. “An added benefit of chocolate milk is calcium and vitamin D to promote optimal bone density, especially in teens and young women.” But after a while, just like a gym routine, the same post-workout drink can get boring. If it’s time to try something completely different, whole foods might be the answer. “Whole foods can be great alternatives to post-recovery drinks,” says Burdick. “Acai bowls are gaining popularity as a ‘smoothie in a bowl,’ combined with nuts for healthy fat and grains – quinoa, oats, low sugar granola, etc. Greek yogurt offers the same mix of carbs, protein and fat as milk, and can be eaten with a spoon or consumed as a beverage.” Post-workout supplements are essential, says Burdick, but the supplement – just like the workout itself – must be tailored to the needs of the individual. “Consuming a post-workout recovery drink or snack makes sense for anyone, of any age, who exercises,” she says. “They are vital to getting the best results from your workout, keeping your body functioning at its best and keeping you working out injury-free. The best choice for you will be simple, convenient and enjoyable.”
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David Allen is a contributing writer. Feedback welcome at adeperro@ cityscenemediagroup.com.
RELATED READS www.healthynewalbanymagazine.com • NAPLS offers breakfast • Plain Township firefighters’ meals • Safe, delicious leftovers • Recipes from New Albany chefs www.healthynewalbanymagazine.com
Ask the Expert With Hannah Bealer
Understanding Eating Disorders Eating disorders are more than what meets the eye
ating disorders have long been somewhat mysterious – or even romanticized – diseases. However, eating disorders can be detrimental to a person’s physical and mental health, and sometimes even fatal. We spoke to the Center for Balanced Living’s Dr. Jason McCray and got to the bottom of what exactly eating disorders are, and how to help a loved one who may be affected.
Healthy New Albany: What are some common misconcep-
Jason McCray, Ph.D is a licensed clinical psychologist in Columbus, where he serves as the chief clinical officer of the Center for Balanced Living. McCray became interested in eating disorders and body image while completing his doctorate work at the University of North Dakota, where he studied the reactions of men to images of the male muscular ideal. As the father of a young daughter, issues related to body image, prevention and sociocultural influences are always in the front of his mind. Striving to better understand these issues and how they interface with the burgeoning neurobiological research findings with eating disorder has become the focus of his professional inquiry. 40
tions about eating disorders? How do you combat those misconceptions?
Dr. Jason McCray: The biggest misconception is that they are mostly about vanity. Many people who are not aware of the research conducted over the last 10 years believe that eating disorders are mostly about wanting to be skinny or look good. It is incumbent on those of us in the field to continually do a better job sharing these advances in understanding with the general population and the rest of the health care community.
HNA: Many people know about anorexia nervosa or bulimia nervosa. Can you explain the other types of eating disorders, such as binge eating disorders?
JM: Binge eating disorder involves eating an objectively large quantity of food – larger than most people would consider eating under similar circumstances – in a relatively short period of time while experiencing a subjective sense of loss of control, meaning that they feel as though they could not stop even if they wanted to. We are coming to understand some of the brain function involved in this loss of control and how it is much more than just not having the willpower to stop. There are other, less well-known eating disorders as well, such as avoidant/restrictive food intake disorder (ARFID), where someone excessively avoids foods based on textures, colors or smells, leading to being malnourished, and night eating syndrome, which involves waking up in the middle of the night to binge-eat.
HNA: What are some warning signs or symptoms of eating disorders to look out for in loved ones?
JM: Any abrupt changes in eating or exercise habits can be cause for a little extra attention. Often, people who eventually develop an eating disorder begin by trying to make relatively reasonable, healthy changes. When people begin to cut out whole food groups, that can become concerning. When eating and exercise habits become rigid and a person becomes very angry when asked to modify those plans, it is a cause for concern. When someone loses a large amount of weight very quickly, that is concerning as well. If you notice someone regularly going long periods of time without eating – more than four to five hours – that can be a sign he or she is at risk. If you notice that someone habitually goes to the restroom immediately after eating, it might be a sign that the person is engaging in purging, which can become very dangerous. A good rule of thumb is that if something seems a little weird to you, it probably is.
HNA: Under what circumstances should someone seek medical treatment for an eating disorder?
JM: Eating disorders are serious health crises. Out of all psychiatric conditions, eating disorders are the most likely to result in death. About 20 percent of people who do not receive treatment for an eating disorder will eventually die from complications linked to the condition. Any time someone is underweight, fainting or experiencing significantly low heart rate (below 45 BPM resting heart rate), it is worth thoroughly assessing that person for medical stability.
HNA: People often assume that extreme weight loss is a symptom of an eating disorder or disordered eating. How can you address this when the person does not fit the look?
JM: I think the key is education. The simple truth is that there is no one eating disorder look and you generally cannot www.healthynewalbanymagazine.com
tell whether someone has an eating disorder by looking at him or her. People with bulimia nervosa and binge eating disorder can be extremely sick with the eating disorder and in potentially grave medical danger while being a normal weight, or even overweight. Normalizing conversations about health, nutrition, and keeping food and exercise balanced for people of all sizes is key to reducing the stigma for those suffering with eating disorders who are in larger bodies and do not look sick.
HNA: What causes eating disorders? Are they more prevalent in specific populations?
JM: Between 50 and 80 percent of the variability in who develops an eating disorder and who does not is related to genes. A range of other factors – including exposure to idealized images of women and men in the media, dieting culture, experiencing trau-
matic events and even some medical conditions – all confer additional risk for developing an eating disorder. Generally speaking, families are not a significant contributor to the development of an eating disorder.
HNA: Does medication help in treating eating disorders, or is treatment more therapy-based?
JM: When you have an eating disorder, food is your medicine. The best treatment is ensuring adequate nutrition without doing anything to compensate for that intake. There are a range of therapeutic approaches to support getting that nutrition and avoiding destructive compensatory behaviors.
HNA: How do eating disorders impact a person’s physical health?
JM: There are few systems within the body that are not impacted by eating
disorders in some way. The most dangerous health effect of eating disorders is cardiac complications. Damage to the heart and sudden heart failure secondary to electrolyte disruption are the most acutely dangerous effects. In the long run, eating disorders can result in decreased bone density, increased exercise-related injury and large-scale disruption of the endocrine system, which impacts most other parts of the body. Hannah Bealer is a contributing writer. Feedback welcome at adeperro@ cityscenemediagroup.com.
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Gadgets & Gear Satechi USB Portable Humidifier $29.99, www.satechi.net que Bottle $19.95, www.quebottle.com
This water bottle’s spiral design allows it to collapse for easy storage, saving space in your bag while ensuring that you stay hydrated throughout the day.
See page 2 for details.
Thermo $99.95, www.withings.com
Unlike oral or ear thermometers, Thermo can take temperatures without coming into contact with skin, saliva or earwax. Thermo uses HotSpot Sensor technology to sweep across the forehead and record temperature. You can sync the data to the Thermo app to track temperature readings and receive health advice right from your smartphone.
The Satechi portable humidifier helps you fight off colds, coughs and other ailments caused by dry air wherever you go. The USB port allows you to plug your humidifier right into your laptop to fight off dryness on the go, or create a more relaxing atmosphere when you’re away from home. You can even add liquid fragrances or oils to the water for a spalike experience.
See page 2 for details.
Body Glide $4.99-$14.99, www.bodyglide.com
Slide on a layer of Body Glide to prevent chafing and blisters caused by rubbing from clothes and shoes. It works well as part of a pre-workout routine, as the balm is sweat-resistant and longlasting in both humid and dry environments, and its allergen-free formula creates a dry, invisible barrier to protect skin from everyday irritations.
WIN! See page 2 for details.
FlipBelt Reflective Belt $32.99, www.flipbelt.com
Exercising at night just got easier. FlipBelt’s Reflective PT Belt is like a superhero’s utility belt; not only does it help for those in need of a physical therapy belt, it carries all your night cardio necessities: water pouch, keys, phone, money. Best of all, it’s made with ultra-reflective 3M materials, meaning you’re more visible to nighttime drivers.
Fly LegsUp Flight Hammock $53.48, www.flylegsup.com
Ample legroom is a limited commodity when you’re up in the air, but this cloth hammock simply attaches to your tray table, elevates your legs to increase blood flow and decreases swelling. Available for both adults and children, this product is a portable treat for your travel-weary feet.
Joseph Joseph Slice&Sharpen $13, www.josephjoseph.com
Joseph Joseph is working to eliminate cluttered kitchen counters with this two-in-one cooking tool. The Slice&Sharpen cutting board, which comes in both small and large sizes, has an integrated knife sharpener tucked away in its handle.
The New Albany Experts
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Residential Real Estate
Kate & Tony Thomas
WIN! See page 2 for details.
www.NewAlbanyOhio.com 614-939-8944 Thomas & Company is a team of licensed real estate professionals affiliated with New Albany Realty.
Yolkfish $13, www.peleg-design.com
The Yolkfish egg separator is just one member of Peleg Design’s family of colorful kitchen gadgets that take the mess out of separating eggs. These squeezable critters are so easy to use, they’ll be any busy chef’s new best friend.
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GOAT Mug $31.50, www.goat-story.com
Blender Girl Smoothies app $4.99, iOS
With tantalizing photos and alluringly alliterative names, the smoothies featured in the Blender Girl Smoothies app will make your mouth water. With 100 recipes, including Brownie Batter, Honeydewy Skin and Tastes-Like-Ice-CreamKale smoothies, there’s sure to be a creative concoction for every mood, diet or craving. www.healthynewalbanymagazine.com
Whether you are trekking through the Alps or just taking the bus to work, the GOAT STORY coffee mug makes drinking your morning cup of joe feel like an adventure. The mug’s horn-shaped appearance allows for a better grip and ensures you’ll savor your coffee down to the last drop, while the leather straps and insulated holder make it easy to carry or attach to your bag without worrying about leaks or spills.
what’s your style? 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! 45
what’s your style?
Kate & Tony Thomas (614) 939-8944 email@example.com 3601 Head of Pond Rd Superb 5-BR custom home in NACC’s Brandon neighborhood. Floating curved staircase, gorgeous hardwoods, & carriage suite over 3-car garage! Formal living & dining, octagon-shaped den, chef’s kitchen, & family room w/2-sided fireplace. Upstairs are 3 private bedroom suites, including the master. Finished lower level is entertainer’s dream. Corner lot w/pond views!
7835 Straits Lane: Immaculate home w/open plan, 10’ ceilings, plantation shutters & hdwd flrs. Spacious kitchen; expresso cabs, granite, SS appls, dble ovens, gas cooktop & an enormous island. Butler’s pantry w/wine rack & beverage ctr. Gr Rm w/FP & media ctr. 1st floor Owner’s ste w/spa like bath. 2nd flr loft, 2 generous bdrms w/J & J bath. Paver patio w/firepit. Offered at $614,900
NEW ALBANY REALTY
RE/MAX CONSULTANT GROUP
Mara Ackermann (614) 595-0654 firstname.lastname@example.org
Mara Ackermann (614) 595-0654 email@example.com
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4965 Brooksview Circle - Showcase Litchfield in New Albany just a short distance to Market Street and New Albany Schools. 1st floor master bedroom. 2nd floor two bedrooms joined by a jack-n-jill bath and third bedroom/ensuite w/private bath. Finished lower level with kitchenette, family room, workout room, office/6th bedroom and fifth full bath. Neutral/updated interior and move-in ready. Offered at $557,900
RE/MAX CONSULTANT GROUP - ACKERMANN & ASSOCIATES
RE/MAX CONSULTANT GROUP - ACKERMANN & ASSOCIATES
Jean M. Lesnick (614) 537-5376 firstname.lastname@example.org
Jean M. Lesnick (614) 537-5376 email@example.com
Planters Grove Charmer This property has been meticulously cared for and updated. Recent new improvements include Marvin windows, roof, furnace, air conditioner, whole house humidifier & filtration system, new carpet, wood floors, ceramic floors, and professional kitchen. Enjoy a private backyard with upgraded paver patio with natural gas starter fire pit, new walkway, stone retainer wall and so much more! $639,500
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NEW ALBANY REALTY www.newalbanyrealty.com
NEW ALBANY REALTY www.newalbanyrealty.com
Patti Urbatis (614) 245-8994 firstname.lastname@example.org Country estate on 10 acres. Large open living areas and natural wood exposed beam architecture. Featuring 3 bedrooms, 4 baths, 2 lofts, bonus room & finished LL w/rec room .Enjoy the front porch or hot tub on the tiered rear deck. $725,000
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Dena Clouse (614) 939-1114 email@example.com
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 firstname.lastname@example.org Get a great response from your ads in HEALTHY NEW ALBANY MAGAZINE! www.healthynewalbanymagazine.com
Arts Day & GOVERNOR’S
FOR THE ARTS
C ON GRATUL ATIONS TO THE 2017 GOVERNOR’S AWARD WINNERS A R T S A D M I N I S T R AT I O N Raymond Bobgan | Cleveland (Cuyahoga) A R T S E D U C AT I O N Jim Mccutcheon | Dayton (Montgomery) A R T S E D U C AT I O N
Students Motivated By The Arts (SMARTS)
Youngstown (Mahoning) A R T S PAT R O N
Puffin Foundation West, Ltd. | Columbus (Franklin)
BUSINESS SUPPORT OF THE ARTS (L ARGE) Promedica | Toledo (Lucas) BUSINESS SUPPORT OF THE ARTS (SMALL) Peoples Bank | Marietta (Washington)
It’s time to celebrate and support the arts in Ohio. Join us for Arts Day & the Governor’s Awards luncheon. Reserve your spot today! Your $50 ticket includes the Arts Day kickoff, Award Ceremony lunch, and dessert reception. All proceeds go to the Ohio Citizens for the Arts Foundation.
C O M M U N I T Y D E V E L O P M E N T A N D PA R T I C I PAT I O N
Linda Stone, MD | Columbus (Franklin) I N D I V I D UA L A RT I S T C.F. Payne | Lebanon (Warren)
With Support From:
I R M A L A Z A R U S AWA R D
Procter & Gamble (P&G) | Cincinnati (Hamilton)
Award Artist: Janice Lessman-Moss Image: Janice Lessman-Moss, selected works from Projected Path, ©10/16, silk, linen, cotton, digital jacquard, hand woven, painted warp.
in New Albany Photo by Gwendolyn Z. Photography www.gwendolynzphotography.com 614-286-4562 email@example.com
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LOSING WEIGHT MEANS GAINING A
Whether it’s greater energy, increased self-esteem or simply an enjoyable day in the garden, losing weight can improve your health and your life. At the Mount Carmel Bariatric Center, our multidisciplinary team offers a surgical approach to weight loss that’s medically successful and focused on your personal care and comfort. And we’re the only program in the area performing robot-assisted bariatric surgery, which means shorter procedure times and less risk of complications. We also provide nutritional, emotional and lifestyle support long after your surgery to help you reach your long-term health goals. Mount Carmel. Because of you.
B A R I AT R I C S
For more information about our program, visit mountcarmelhealth.com/bariatrics and watch our online educational video.