Hfe magazine2013

Welcome!

Hello Central Ohio friends, and welcome to the 4th annual 10TV Health & Fitness Expo!

Our goal is to give you all the tools, knowledge, motivation and confidence you need to get on a path to better health. We’re excited to tell you about some of the things you can see and do while you’re here.

Visit more than 100 exhibitor booths to get facts and information on health and fitness, take advantage of all the free and discounted health screenings and participate in a variety of activities and demonstrations that will help get you on track to a healthier lifestyle.

Stop by the 10TV Booth, where you can meet us, along with all of your favorite 10TV on-air personalities. We’ll even sign an autograph and pose for a picture! You can also test your skills as a 10TV sports reporter, join your 10TV friends in a walk around the quarter-mile indoor track and get an up-close view of Chopper 10, the official helicopter of Central Ohio’s News Leader.

Head to the Donate Life

Demonstration Stage to hear from national celebrities Bill and Giuliana Rancic and three-time world dance champion Louis van Amstel, and check out the tasty and nutritious meals that are being whipped up by world heavyweight boxing champion James “Buster” Douglas and local chefs at the Meijer Healthy Living Cooking Stage.

Get the kids moving with a visit to the 97.1 The Fan Kids Sports and Fitness Zone, where they can experience nonstop fun with giant hamster balls, street hockey, a Cleveland Browns inflatable fitness area and other kid-friendly activities.

There is so much more to tell you about, but we’ll just have to let you experience it for yourself!

Enjoy!

Table of Contents 10TV News Team.................................1-3 Special Guests..........................................9 Activities and Attractions.................. 10-11 Saturday Event Schedule........................12 Sunday Event Schedule..........................13 Health Screenings & Services........... 14-15

Fun for Kids 10TV Sportscaster for a Day Cleveland Browns NFL Play 60 Rock Climbing Wall Distracted Driving Simulator sponsored by MAPFRE Insurance Blue Jackets Slap Shot Columbus Crew Soccer Kick Giant Inflatable Hamster Ball Races Columbus Division of Fire Safe House Neighborhood Pride Bicycle Safety Course GetActive Columbus Challenge

Celebrity Appearances Bill and Giuliana Rancic

Jerry Revish and Kristyn Hartman WBNS-10TV News Anchors

Louis van Amstel James “Buster” Douglas Earle Bruce John Cooper 10TV Personalities

Notice: 10TV is videotaping the Health and Fitness Expo. By your voluntary attendance at the Expo, you grant to 10TV, 97.1 The Fan and their licensees, affiliated stations, corporate affiliates, successors and assigns the right to record, edit and use your name, voice and likeness in television and any other manner or medium worldwide in perpetuity, including advertising, promotion and publicity.

Furthermore, by your voluntary attendance at the Expo, you agree to release and hold 10TV, 97.1 The Fan and their licensees, affiliated stations, corporate affiliates, officers, employees, agents, successors and assigns harmless from all claims, damages, liability, judgments and expenses, including court costs and attorney fees, which may result from your attendance. The editor and publisher of this 10TV Health & Fitness Expo guide is not a physician and is not licensed to give medical advice. All material in this publication is provided for information only. Consult your health professional regarding the accuracy of medical information and how it relates to you. The 10TV Health & Fitness Expo is a production of the Dispatch Shows Group with the support of Network Events, Inc.

703-378-5315 • www.networkevents.tv

614-461-5257 • www.dispatchevents.com

Information Booth First Aid/Emergency Medical Services: If you are in need of first aid or emergency medical attention, or if you see someone who is, please report to the Information Booth. An EMT is on duty during all show hours.

Lost Children: Check in at the Lost Children Area at the Information Booth at the main entrance to the Expo.

Meet the 10TV News Team 10TV News at 5, 6 & 11 p.m.

Kristyn Hartman

Jerry Revish

@Kristyn10TV

@Jerry10TV

Chris Bradley @ChrisB10TV

Dom Tiberi @DomTiberi

10TV News at 5:30 p.m.

Kurt Ludlow

Tracy Townsend

@Kurt10TV

@TracyT10TV

Follow the 10TV News Team on Twitter 1

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10TV News in the Morning

Angela An @AngelaAn10TV

Mike Davis @MikeDavis10TV

Jeff Hogan @JeffHogan10TV

Karina Nova @KarinaNova10TV

10TV News Weekends

Jessa Goddard

Josh Poland

@Jessa10TV

@Josh10TV

Chuck Strickler @Chuck10TV 2

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Eric Elwell @Eric10TV

10TV News Reporters

Danielle Elias

Paul Aker

Ashleigh Barry

Beau Bishop

@10Investigates

@Ashleigh10TV

@BeauBishop

@Danielle10TV

Jason Frazer

Jim Heath

Jennifer Jarrell

@Jason10TV

@JimHeath10TV

@Jennifer10TV

Maureen Kocot

Kevin Landers

Tanisha Mallett

Glenn McEntyre

@Kevin10TV

@Tanisha10TV

Tino Ramos @Tino10TV

@Glenn10TV

Shayla Reaves @Shayla10TV

@Maureen10TV

Justin Moss @Justin10TV

David Wilkinson @David10TV 3

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Balancing work and family life Celebrity couple Bill and Giuliana Rancic share how they juggle work, family and staying fit, as well as their reasons for going public about their struggles with infertility and Giuliana’s breast cancer.

You both look fantastic. What is your daily/weekly fitness regimen? How has it changed over the years? Do you guys ever work out together, schedules allowing?

Thank you! Since having the baby our workout regimens have definitely changed.

We used to hit the gym four days a week, but now we rarely squeeze in two to three days of exercise a week.

We actually put a gym in our house so we wouldn’t have to leave home to hit the treadmill or lift weights and we also go on long walks around our neighborhood with the baby.

We don’t want to miss out on time with our son to go to the gym so it is all

about improvising.

You both have been open about your struggles with infertility, and Giuliana with breast cancer. What is your hope/ goal in sharing this information with the public?

The decision to go public with these struggles did not come easily. But in each case, we thought about how we might be able to help other people who might be going through the same issues.

If even one person comes forward and says that we helped them by sharing our story, then it is all worth it.

Continue to Make healthy eating ChoiCes at our dining event august 9-18 Farm to Plate 2013

Farm to

Plate

is a showcase of one-of-a-kind menus at some of the best restaurants Central Ohio has to offer — plus, we highlight the farms where these meals were grown.

Benefitting

Sponsored by

Home-grown flavor.

For more information, please visit columbuscrave.com/farmtoplate 4

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How has having a baby changed you— how do you balance being a new mommy/ daddy while successfully navigating your careers in the spotlight?

Having a baby has definitely changed our priorities. I had no idea how hard it would be to leave Duke every morning to go to work.

But, I have realized that I am not alone in that. There are millions of working parents around the world. Bill and I feel strongly about teaching Duke about a strong work ethic and we believe the best way to do that is by example. One trick that has helped us is to focus on work when we are at work and on home when we are at home. We make it a point to turn off our computers and put away our phones when we are at home spending time together as a family.

What is your favorite exercise? Least favorite?

Bill and I both love to walk. We often take walks on the beach or go hiking. I think we can both agree our least favorite way to exercise is anything with high intensity. I am terrible at spinning classes. I just can’t ever get on pace!

What motivates you on the days when you don’t feel like exercising or eating healthy?

Honestly, our baby, Duke. We want to stay healthy and be around for a long time for our son. It’s great because we can actually exercise with Duke. He loves to get in his stroller and go outside on walks with us.

When it comes to a healthy diet, do you allow yourself any guilty pleasures—what are they?

Oh, absolutely! Bill and I both have a sweet tooth! We love going out for frozen yogurt and piling on toppings and whipped cream. And of course, being Italian, I love to indulge in pasta and pizza. We definitely enjoy eating.

What is your favorite healthy snack when you are on the go?

We both love to snack on Kind Bars.

They’re healthy, delicious and easy to throw in a purse or backpack.

Bill and Giuliana Rancic will appear on the Donate Life Demonstration Stage at 1 p.m., Saturday, July 27.

Expo Sponsors Day Sponsors

Features Distracted Driving Simulator

Diaper Derby

Pedometer Sponsor Lifetime of Vaccines Area

Know Your Numbers Screening Journal and Talk to A Doc

Stages

Donate Life Demonstration Stage

Meijer Healthy Living Cooking Stage

Child Safety Seat

Preferred Hotel

Performing

Official Ticket Outlet

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ello Commit to Be Fit friends. Thank you for joining us for this year’s 10TV Health & Fitness Expo. It is our hope you will find what you need to make a healthy difference in your life. When I look back over the past year, I am so proud of what we’ve accomplished—and excited about the year ahead.

One of the changes we made to this year’s Health & Fitness Expo is the addition of a signature athletic event. The 10TV Commit To Be Fit Multisport Festival, Powered by Giant Eagle, features events for the entire family—from short swims to long bike rides and running races.

This family-friendly festival is right in line with our goal to get more families active and making healthy choices every day.

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We look forward to unveiling many new events and activities in the coming months. And, it won’t be long before we’re back on the Metro Parks trails for our fall healthy hikes.

My wife, Jeanne, and two daughters have been participating along with me in more of our great events and encouraging family participation. It’s a great way to make exercise fun and put a different spin on quality time together.

We are committed to being a source of motivation for you and your family to make the positive changes you want to make.

Have a great time at the Expo!

We hope to see you at one of this weekend’s races or at a Metro Park this fall.

Commit to be fit!

—Jeff

Photo by Will Shilling

Multisport Festival fun for the whole family

Dancing his way through life Three-time world dance champion Louis van Amstel Being a professional ballroom dancer, how does your workout routine differ from that of the nondancing population? Give us some specifics.

As a dancer I have to be not only in the best shape with regard to muscle, but also endurance and cardio.

That is why I have to do daily weight training, cardio training, constantly keeping fit and healthy. Specifically—legs, biceps, triceps and deltoids—core is crucial!

Dancers use their entire bodies as their livelihood so it’s very important. Teaching daily LaBlast classes helps me a lot, its very good for muscle endurance, muscle training and cardio.

How about your diet? How many calories do you need to consume just to maintain and have enough energy to perform?

Because I do so many LaBlast classes, trainings and master classes nowadays, I want to eat anywhere from 3,000-5,000 calories daily, just to not lose any muscle tone. I am always mindful of the necessary balance between protein and carbs for energy and strength.

What is the hardest or most physically

intensive style of dance you have performed?

What is your favorite?

The most physically demanding dance I perform is the Paso Doble. It requires more strength and power than any other dance, in my opinion. The Paso is also my favorite, as well as Jive—they are opposing dances and a lot of fun.

When did you know that you wanted to be a professional dancer and how did you go about pursuing your dream?

I was 12 when I knew I wanted to make dance my profession. My parents made me start dancing for social purposes and etiquette, but after two years I realized I wanted it to be a lifetime thing.

I had support from my parents and a lot of drive to be the best dancer I could have been.

It was A LOT of work but I wouldn’t have had it any other way!

What impact has dancing had on your life —mentally, physically, emotionally?

Aside from the obvious physical benefits, dancing is always something I turn to when I need to balance out my life. It keeps me focused, grounded and clears my head when I have a lot stuff going on, which is all the time.

For many years when I was younger, dancing allowed me to get through personal issues.

Then becoming a world champion gave me the confidence I wanted and needed. It has also given me the passion to help others pursue their dreams and goals, especially with health and fitness.

LaBlast for example, has helped many people become more active and healthier, working out in disguise. I love the results I am seeing on everyone! They are happier because they are healthy.

Tell us about your newest fitness endeavors.

Right now I’m still traveling all over the place doing teacher trainings for my ballroom dance fitness workout, LaBlast. It has been spreading all over the world! I just came back from training in Holland again, my home town, and recently in New Mexico and Massachusetts! Am very excited to see how far it will go—look out Zumba!

Also just as importantly, my new lifestyle workout wear LVA has just become available at Sears.com and will soon be available in stores! This has been such an amazing point in my life and I love to be able to share it with everyone.

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Social Exercise: Key in Staying Motivated Photo by Will Shilling

I wish I could tell you health and fitness come easy. For me, both take work.

Burgers and fries in the fast food line? Yep, I am guilty. Make time to exercise? Can’t do it—too busy.

When life moves fast, shortcuts aren’t just tempting, they become a way of doing things.

That’s why commitment to a healthy game plan takes such effort.

It is worth doing, though, especially if you have some health challenges. I had high cholesterol—and a choice: medicate, or bring it down on my own. I opted for the latter. It took giving up some things I love (lots of fried food), and it meant I had to exercise regularly (easier 8

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“It’s much harder to bail on a workout if I have to call someone to cancel.”

— Kristyn Hartman said than done, when you have a new job with new demands in a new city).

What works for me: social exercise. It’s much harder to bail on a workout if I have to call someone to cancel.

Exercising with a friend or trainer keeps me

honest, so I do a little of both. Most recently, I started running the Scioto Mile with a friend.

Every week, for about an hour, we hit the trail, we talk and we get outside and see beautiful Columbus. That’s what I call making the most of my time! It’s something I look forward to every weekend.

The fact I still have hurdles to leap keeps me on task, too. I’ve have been taking medication for high blood pressure for more than a decade.

I know it helps to watch my diet and keep some kind of exercise in my routine.

The reward, hopefully, is feeling good. For me, that is the best reason to make some time to commit to be fit!

Special Guests Bill & Giuliana Rancic

1 p.m., Saturday Donate Life Demonstration Stage Giuliana Rancic is an entertainment journalist, beauty expert and trusted television personality with 3 million devoted followers on Twitter.

In October 2011, she announced she had been diagnosed with an early stage of breast cancer. She underwent treatment, including a double mastectomy.

In 2012, she created Fab-UWish, a program that grants fashion, beauty and celebrity-themed wishes to women battling breast cancer.

Bill Rancic is one of the world’s most respected and in-demand entrepreneurs. A published author, he wrote “Beyond the Lemonade Stand” to help motivate young people worldwide about the value of leveraging their skills and talents at an early age.

All proceeds from the sale of the book have gone to charity. His bestseller, “You’re Hired,” is a favorite of business-minded people and entrepreneurs around the world.

knocking out Mike Tyson to become the World Heavyweight Boxing Champion in 1990. The DouglasTyson fight is considered one of the greatest heavyweight bouts of all time and Douglas’ upset victory was ranked the No. 2 all-time sports upset in a recent ESPN piece (second only to the U.S. Olympic hockey team’s “Miracle on Ice” in 1980). Douglas is also a diabetic and cookbook author.

He joins 10TV’s Dom Tiberi on stage to prepare a healthy meal from his new cookbook, Buster’s Backyard Bar-B-Q Knockout Diabetes Diet.

LOUIS VAN AMSTEL

1 p.m. Sunday Donate Life Demonstration Stage Louis van Amstel is a three-time world dance champion, Emmy-nominated choreographer, coach and dance and fitness expert.

He brings his revolutionary “LaBlast” ballroom dance fitness program to the 2013 10TV Health & Fitness Expo. LaBlast offers a “workout in disguise” that’s created around a wide range of ballroom dance styles and musical genres. The program is receiving widespread attention and is currently available both nationally and internationally. The class is also being taught locally in Gahanna and Westerville.

earle bruce and john JAMES “BUSTER” DOUGLAS cooper 4 p.m. Saturday Meijer Healthy Living Cooking Stage A native son and lifelong resident of Columbus, Buster Douglas shocked the world by

3 p.m. Saturday Donate Life Demonstration Stage Earle Bruce served as Ohio State football coach from 1979-1987, taking over for

legendary coach Woody Hayes.

While with the Buckeyes, Bruce won Big Ten titles in 1979, 1981, 1984 and 1986. His teams also went 5-4 against Michigan. After parting with OSU, Bruce coached Northern Iowa and Colorado State. He once again coached in Columbus in 2004 as head of the Arena Football League’s Destroyers. Bruce was inducted into the College Football Hall of Fame as a coach in 2002.

John Cooper compiled an 111-434 record in 13 seasons as Ohio State head football coach (19882000). Before coming to OSU, Cooper roamed the sidelines at Tulsa and Arizona State. Perhaps Cooper’s most memorable game as OSU head coach came in January 1997 when he led Joe Germaine, David Boston and the Buckeyes to a stirring Rose Bowl victory over his former team, the Sun Devils. Cooper was inducted into the College Football Hall of Fame as a coach in 2008.

JULIE VORIS 3 p.m. Sunday Donate Life Demonstration Stage

YMCA Fitness Instructor and Master Trainer Julie Voris demonstrates the Insanity® workout — the hardest fitness program ever created for home and group exercise. No equipment or weights needed. Just the will to get the hardest body you’ve ever had.

The secret to these mind-blowing workout results is MAX Interval Training.

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Activities & Attractions 10TV Booth Meet 10TV Personalities Chat with your favorite 10TV News personalities and get their autographs.

Be a 10TV Sportscaster

Dom Tiberi will introduce YOU as the guest sportscaster on 10TV, and then you’ll present the sportscast on camera.

Get a look at Chopper 10 Yes, we’re moving Chopper 10 indoors at the Expo so you can get up-close and talk with our pilots.

97.1 The Fan Kids Sports & Fitness Zone

Kids — have fun at the Expo! See if your slap shot can hit the Columbus ZONE Blue Jackets goal, and test your soccer skills with the folks from the Columbus Crew. Plus, try walking inside a giant hamster ball, find out about fire and bicycle safety, and take part in other nonstop fun and healthrelated activities.

American Red Cross of Central Ohio Blood Drive Spare 60 minutes and save three lives.

Every minute of every day, someone needs blood. That blood can only come from a volunteer donor who makes the choice to donate. To donate blood or platelets, you must be at least 17 years old, in good health and weigh a minimum of 110 pounds. And don’t forget a photo I.D.!

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Car Seat Safety, sponsored you might qualify. Participate in a full-circuit assessment and

by Central Ohio Ford review results with a YMCA Dealers Car crashes are the No. 1 killer of children ages 1 to 12. Do you know how to properly install your Child Safety Seat? Trained experts will show you how, based on your child’s age, height and weight. This is something every parent needs to know.

Wellness Coach. On Sunday, our expert staff will be on hand to assess fine/gross motor, communication and social skills of children ages 2 months to 6 years and conduct vision screenings for preschoolers. On both days, kids can enjoy Y-Kids Are Fit activities.

Diaper Derby, presented

by Pediatric Physicians

Commit To Be Fit Multisport Expo, powered

by Giant Eagle Visit this “Fitness Village,” featuring exhibitors geared toward fit triathletes, including running analysis, biking and more. This is where runners participating in the Multisport triathlon will pick up their race packets, too.

Commit To Be Fit Zone

Our partners are serious about getting you in shape. Join the YMCA, Columbus Public Health, Giant Eagle and Metro Parks for fun, interactive experiences and health screenings.

Active Kids Play Spot by Columbus Public Health Need fresh ideas to get kids moving and eating better? Look no further. Kids move more when it’s fun and eat better when it tastes good — and we’ll help you make it easier for your family. Plus, Walk with a Doc kicks off a new chapter in Columbus at the Expo -- a program helping people commit to better health through the encouragement of physicians.

YMCA Are you at risk for diabetes or just want to know your unique risk factors? Stop by Saturday to learn about the Y’s Diabetes Prevention Program and how

Calling all crawling babies to race to the finish! Register your baby for this four-on-the-floor infant extravaganza or simply watch to see who can crawl to the other side fastest in this adorable competition just for little ones. Diaper Derby racing will take place Saturday and Sunday on the Donate Life Demonstration Stage at 11 a.m.

Registration will exclusively take place at the event, beginning at 10 a.m. each day. Entrants must be 18 months of age or younger (crawlers only, no walkers please) and fabulous family prize packages are awarded to each day’s winner.

Distracted Driving Simulator, sponsored by MAPFRE Insurance Stop by the Distracted Driving Simulator and take a spin behind the wheel for an unforgettable experience. Learn first-hand of the dangers that go along with texting and driving. ENTER TO WIN TWO FREE PASSES to a Zipline Safari Adventure at THE WILDS at the MAPFRE Insurance booth and find out about auto/home insurance products, as well as safe driving programs and discounts for teens. For more information, visit mapfreinsurance.com.

Donate Life Demonstration Stage

Hear from national celebrities Bill and Giuliana Rancic and Louis van Amstel and watch high-energy fitness demos like Insanity Workout, boxing, fencing and more.

Also, listen to poignant and heartwarming stories told by people whose lives have been touched by organ donation from Donate Life (see schedule for a complete list of programming).

Early Morning Health Walk, 8:45 a.m., Saturday

Join 10TV personalities for a 3-mile health walk Saturday at 8:45 a.m. to kick off the Expo.

We’ll depart from the Expo entrance at the Convention Center (Goodale Entrance).

Everyone gets free tickets to the Expo, plus a pedometer and a goody bag when you return.

Don’t worry—we’ll have you back for the start of the Expo!

Guided Art-Walk

Don’t Just Talk the Talk—Walk the Walk! Sample the Columbus Art Walk in the Short North and Arena District by walking a half-mile tour of Columbus art, architecture and history.

It’s a great introduction to the fitness resource that fits the whole family. Departs from the Columbus Public Health booth in the Commit to be Fit Zone, Saturday and Sunday at 11 a.m. and 3 p.m.

Health Screenings

Get free screenings for cholesterol, blood glucose, body mass index, bone density, blood pressure and many others.

Then record your scores in a free health journal provided by Adena Health System.

Doctors from Adena Health System will talk with you about what your scores mean and healthy steps you should take to improve your overall health.

KIDs ID, operated by the Franklin County Sheriff’s Department

Stop here for a free photo ID of your child that includes the vital statistics you will need in case of an emergency.

Meijer Healthy Living Cooking Stage

Sit back, relax and watch someone else do the cooking for you! Chefs will prepare healthy and nutritious dishes that are simple to make. On Saturday, don’t miss a special presentation by former heavyweight boxing champion James “Buster” Douglas and 10TV’s own Dom Tiberi (see schedule for a complete list of programming).

Million Step Challenge — For Better Health

to 5 p.m. at the Goodale entrance.

Mammograms are recommended beginning at age 40. You don’t need a prescription to get yours at the Expo, just an appointment.

Bone density testing (prescription needed) is recommended for post-menopausal women over age 50. Most major health insurance plans cover these exams. However, patients may be responsible for a portion of exam fees. Call 614-566-1111 or 877-566-1112 to schedule your mammography and bone density appointments with OhioHealth’s mobile testing unit.

Experience the thrill and excitement of scaling a 24-foot wall. The wall has varying degrees of difficulty, so you don’t have to be an accomplished climber to take part!

Talk to a Doc, sponsored by Adena Health System Review your health screening scores with one of the doctors from Adena Health System.

USA Gymnastics

Come see nonstop demonstrations all weekend by future USA Gymnastics hopefuls.

Prescription Drug ‘Take Back’

Young at Heart Senior Lifestyle Zone

Rock Climbing Wall

*All activities, attractions and presentations are subject to change.

Bring your old, outdated prescriptions to the Expo and drop them in the Take Back area.

Do your part to help keep these drugs out of the hands of kids who don’t know how harmful they can be (Note: needles will not be accepted).

The schedule is packed with demos and performances for active older adults to stay moving, healthy and fit. And stop by the Young at Heart Performance Space (see schedule for a complete list of programming).

Walk around the Expo and join some of your 10TV friends on the quarter-mile indoor walking track to hit 10TV’s goal of “1 million steps for better health.” We’ll give you a pedometer, compliments of Orthopedic Foot and Ankle Center to record your steps while you’re here and give you a chance to win fabulous prizes.

NFL Play 60 with the Cleveland Browns

Take the kids to the Cleveland Browns’ Play 60 inflatable fitness area to pass, play and participate in football drills just like the professionals! Boys and girls will get a great workout and learn that staying active and healthy is fun! It’s part of the National Football League’s Play 60 campaign that encourages kids to be active for 60 minutes a day and help reverse the trend of childhood obesity in our communities.

OhioHealth Mobile Mammography and Bone Density Unit These two critical screenings for women over 40 will be available at the 10TV Health & Fitness Expo on Sunday, when the OhioHealth unit visits from 10 a.m.

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Activities Saturday, July 27 Meijer Healthy Living Cooking Stage 11 a.m.

Complications of Diabetes, Megan Kappes, Meijer Pharmacist

12 p.m.

Know Your Health Numbers Megan Kappes, Meijer Pharmacist 2 p.m.

Liz Lessner, Columbus Food League

3 p.m.

Chef Jaime Perez, Barcelona Restaurant & Bar

4 p.m.

Heavyweight Boxing Champion James “Buster” Douglas and 10TV’s Dom Tiberi

Donate Life Demonstration Stage 11 a.m.

Diaper Dash presented by Pediatric Physicians

12 p.m.

Learn the Tracey Gardner Method Tracey Gardner, Tracey Gardner Method 1 p.m.

Meet Celebrity Couple Bill and Giuliana Rancic

2 p.m.

Hip Hop Fitness Michael Nicholson, M. Nicholson 3 p.m.

Buckeyes: Looking Back, Looking Forward 10TV’s Dom Tiberi with former OSU football coaches Earle Bruce and John Cooper

4 p.m.

Power Hour: Mitt-Work & Kickboxing Mándo Ancona, Title Boxing Club

Young at Heart Performance Space 11 a.m.

Northpointe Dance Academy

12 p.m.

Mexican Folk Dancers

2 p.m.

Gillie Guys & Gals

2:30 p.m.

Treatment Options and Disease State of Varicose Veins, Dr. Timothy Smullen, Highfield MRI

97.1 The Fan Performance Space 11 a.m.

12 p.m.

Get Fit Columbus!

Columbus Public Health Richens-Timm Irish Dance Academy

2 p.m.

Ohio Fit Club Kids

3 p.m.

Perdue Taekwondo

Note: All programs are subject to change. Visit 10TV.com/Expo for the up-to-date schedule.

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Activities Sunday, July 28 Meijer Healthy Living Cooking Stage 11 a.m.

Easy Meals, Healthy Families Janine Farber, Meijer Dietician 12 p.m.

Easy Meals, Healthy Families Janine Farber, Meijer Dietician 1 p.m.

Chef Tim Moretti, Moretti’s

2 p.m.

89 Fish & Grill

Donate Life Demonstration Stage 10:15 am Zumba Pamela Conn, Diamond Dance Fitness 11 a.m.

Diaper Dash presented by Pediatric Physicians

12 p.m.

Power Hour: Mitt-Work & Kickboxing MĂĄndo Ancona, Title Boxing Club 1 p.m.

LaBlast Dance and Fitness Louis van Amstel, World Dance Champion, coach, choreographer and fitness expert

2 p.m.

Learn the Tracey Gardner Method Tracey Gardner, Tracey Gardner Method 3 p.m.

Insanity Workout Julie Voris, YMCA

Young at Heart Performance Space 11 a.m.

Treatment Options and Disease State of Varicose Veins Dr. Amanda Cooper, Highfield MRI 11:30 a.m.

Jim Brewer, J.P. Turner & Co

12 p.m.

Patty Beery Dance Studio

2 p.m.

Grandview Gingersnaps

97.1 The Fan Performance Space 11 a.m.

Pinnell Dance Centre

12 p.m.

Ohio Fit Club Kids

1 p.m.

Empire Cheer and Dance

3 p.m.

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Health Screenings A virtual hallucination Mental Health America of Franklin County A1C (blood glucose) National Pharmacy Association Autism Resources Nationwide Children’s Hospital Balance Fit Board Fusion

AussieFIT Central Ohio Diabetes Association Meijer Body Fat YMCA Bone Density Ohio Health (Outside — Goodale Street) Chiropractic and Physical Therapy Centers of Ohio Cholesterol Adventist Group of Greater Columbus

Blood Drive American Red Cross

Color Blindness Bloomberg Eye Care Center

Blood Iron Levels American Red Cross Blood pressure Adventist Group of Greater Columbus American Heart Association American Red Cross Central Ohio Diabetes Association Chiropractic and Physical Therapy Centers of Ohio Meijer Walgreens BMI Adventist Group of Greater Columbus

Dynamic Stability YMCA Emergency Contact Registration My Emergency Contact Glaucoma Bloomberg Eye Care Center Glucose Adventist Group of Greater Columbus Central Ohio Diabetes Association

JULY 29 - AUG. 31 • 8 AM - 7 PM

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Gum Disease Screening North Orange Family Dentistry

Spirometry Adventist Group of Greater Columbus

Health Age Adventist Group of Greater Columbus

Step Test Adventist Group of Greater Columbus

health insurance check-up Medical Mutual Height Ronald McDonald House Mobile Care Unit Mammography Ohio Health (advance appointment required) Myovision Wieging Chiropractic, Massage & Acupuncture Oral Cancer Screening North Orange Family Dentistry Pediatric Lipid Pediatric Physicians Pediatric hemoglobin Pediatric Physicians Spinal Screening Test Inner Health Chiropractic

Stress Screening ADAMH Board of Franklin County Mental Health America of Franklin County Talk To A Doc Adena Health System Temperature American Red Cross Varicose Vein Screening The Vein Center at Highfield Vision Bloomburg Eye Care Center Waist/Hip Ratio YMCA Weight Ronald McDonald House Mobile Care Unit

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Your

Health The Columbus Dispatch

Kids suffer adult woes 4

Poor diet and a lack of exercise causing a host of illnesses

Also inside

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Cost of having a baby can lead to sticker shock for many parents

Reduce distractions to — finally — get a good night’s sleep The Columbus Dispatch health { 1 • To your

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Editor’s note

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very day, The Dispatch provides the latest medical news, health-care studies, fitness features and diet and nutrition trends.

And on the last Sunday of every month, our team of medical and health care writers put together a section called Your Health, in which we highlight a specific topic. This month’s issue, in the paper on July 28, focuses on pediatrics.

Dispatch reporters Misti Crane and Ben Sutherly cover the hospitals you take your family to, the doctors who care for you and your loved ones and the researchers who strive to find new treatments.

The section also features Dr. Diane Gorgas, who writes about her experiences in the emergency department at Ohio State University’s Wexner Medical Center. In addition, each issue includes a story about exercise, professionals answering your health questions and a healthy recipe from Dispatch Food Editor Robin Davis.

The stories, tips and recipes you’ll find in this magazine were previously published in Your Health.

Check us out every month Upcoming Your Health topics:

• August: Food Safety • September: Healthy bones • October: Fighting cancer • November: Colds, flu and other winter ailments

• December: Healthy smiles • January: Healthy seniors • February: Healthy hearts • March: Better breathing • April: Women’s and maternal health

• May: Weight loss and nutrition • June: Mens health • July: Pediatrics

Your Health contributors

Mark Somerson

Misti Crane

Ben Sutherly

Robin Davis

An Ohio State University graduate, Mark Somerson joined The Dispatch in 1991 and was a general-assignment reporter for four years and medical reporter for five years.

He became an editor in 2000 and now oversees coverage of health care, the environment, transportation, Columbus neighborhoods and science.

Mark also oversees the weekly science pages in Sunday’s Insight section and the monthly Your Health section.

He is married, has two daughters and lives in Clintonville. He is an avid runner.

Misti Crane has covered the medical beat for The Dispatch since 2000.

Before that, she covered state politics for a newspaper group. Misti’s an Ohio State University graduate.

She lives in Clintonville with her husband and enjoys gardening, cooking, yoga, snowboarding and cycling.

Ben Sutherly joined The Dispatch in 2012 to cover the business of health care.

A graduate of Denison University, he previously covered health care at the Dayton Daily News. During his 13 years there, he also covered agriculture and rural life, business and public safety.

He, his wife and son live on a family farm between Troy and Springfield, on which they recently restored a 160-year-old house. He enjoys the outdoors, gardening, antiques and local history.

Robin Davis has been The Dispatch food editor since 2002.

She writes a healthy-eating column for Your Health. Before coming to Columbus, she was a restaurant critic and food writer at the San Francisco Chronicle.

Davis’ most recent book is Recipe For Joy: A Stepmom’s Story of Finding Faith, Following Love and Feeding a Family, published in March. She is also the author of four other books: Graeters: An Irresistible History; The North Market Cookbook; Infusions; and The Star Wars Cookbook: Wookiee Cookies and Other Galactic Recipes.

COVER PHOTOGRAHY BY DEPOSIT PHOTOS

Assistant Metro Editor

Reporter

Reporter

Food Editor

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Cover story

By Misti Crane • THE COLUMBUS DISPATCH

I

t’s a sad truth that many of today’s children are carrying the health problems of the middle-aged. • High cholesterol, high blood pressure and diabetes all are linked to the nation’s high rates of overweight and obese children. • With that in mind, the National Heart, Lung and Blood Institute said in late 2011 that all children should have cholesterol tests. Earlier advice was to screen children thought to be at high risk.

The new recommendation was met in some circles with cheers and in others with concern about the possibility that doctors would be quick to prescribe adult medications to children, not knowing what the long-term effects might be.

What everyone agrees on is that high cholesterol in children is a concern and one that has been under-recognized in the past.

And experts say that screening for it likely will open the door to more-productive conversations about lifestyle changes for youngsters facing a future that could include illness and early death.

Reversing high cholesterol before children reach their teen years or early adulthood is imperative, said Dr. Robert Murray, a professor of human nutrition at Ohio State University.

“The obesity epidemic has become a big enough problem that we should be screening 10-year-olds,” he said.

The new advice, part of broader guidelines on reducing cardiovascular disease in children, says that everyone should undergo screening between 9 and 11 years old and between 17 and 21 years old.

High cholesterol can increase the risk of cardiovascular disease, includ4

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“It’s pretty easy to make a few changes if they’re drinking sodas every day and juices and eating fast food all the time.” ing heart attacks and stroke. That risk increases the longer a person lives with the problem, said Dr. Ihouma Eneli, the medical director of Nationwide Children’s Hospital’s Center for Healthy Weight and Nutrition.

Some children are born with genetic abnormalities that lead to extremely high cholesterol, said Dr. Peter Vande Kappelle, a pediatric cardiologist at Akron Children’s Hospital.

But in children who have high cholesterol because of poor diet and inactivity, lifestyle changes are usually enough, he said.

“It’s pretty easy to make a few changes if they’re drinking sodas every day and juices and eating fast food

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all the time, “ he said. “And exercise is the best way to bring up your good cholesterol.”

An LDL (bad cholesterol) level of 110 or higher is a red flag in children, Vande Kappelle said. When looking at total cholesterol, more than 170 is considered high. Triglycerides should ideally be less than 100, he said.

About a quarter of overweight children and about 4 in 10 obese children have high cholesterol, according to one recent study, Vande Kappelle said.

“We really are missing a lot of kids with cholesterol problems, “ said Dr. Bryan Ghiloni, who practices with the Mount Carmel Medical Group in New Albany.

Murray said he often counsels pediatricians that they should be careful when discussing weight with parents.

Just telling them their children are obese or overweight is not particularly useful without explaining how this contributes to disease that might stick with the children throughout their lives, he said.

Little is known about the long-term effects of high cholesterol that starts in childhood because the problem has become pervasive only in recent decades.

It’s clearly damaging, Eneli said, but some argue that not enough is known about how severe the risk is.

Many of those arguments come from experts worried that doctors will be too quick to prescribe medications to children. Eneli said there are clear recommendations about when to consider statins in children, and it shouldn’t happen often.

Originally published July 29, 2012 mcrane@dispatch.com @MistiCrane

CHARLIE ZIMKUS • Dispatch ILLUSTRATION

Kids developing adult problems

Health alert

Overdoing supplements

By Ben Sutherly • THE COLUMBUS DISPATCH

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he Central Ohio Poison Center received nearly twice as many calls last year about dietary and herbal supplements as it did a decade ago. Critics say supplements are lightly regulated, heavily marketed and widely available at health retailers and drugstores and via the Internet. • The poison center, which is housed at Nationwide Children’s Hospital and serves half of Ohio’s counties, received 611 calls about supplements in 2012, up from 323 in 2003. The supplements in question include weight-loss products and energy boosters, not vitamins and minerals.

COURTNEY HERGESHEIMER • Dispatch

The surge in call volume is due in part to far greater prevalence of the supplements than in the past, said Henry Spiller, the poison center’s director.

For example, the percentage of the U.S. population taking at least one dietary supplement grew from 42 percent in 1991 to 53 percent in 2005, according to the National Health and Nutrition Examination Survey.

Spiller was a co-author on research published this month in Pediatric Emergency Care that found a 274 percent increase in poisonings from dietary and herbal supplements in children younger than 6 between 2000 and 2010. The 6

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Officials with the Central Ohio Poison Center say the number of calls about dietary and herbal supplements has increased.

researchers evaluated data at 12 poison centers in five states — Ohio, Kentucky, Louisiana, North Carolina and Texas — and found that the total number of reported exposures among those younger than 6 increased from 1,017 to 3,798 in that decade.

The dietary-supplements industry recorded more than $30 billion in sales in 2011, according to Nutrition Business Journal.

“Clearly, there is increased availability,” said Spiller, noting a shift in buying

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from bricks-and-mortar stores to the Internet. Often, he said, the thinking among consumers is, “ ‘If it’s ‘natural’ and it’s for sale, it’s safe.’ That is not necessarily so.”

Since 2004, the poison center has logged 54 hospitalizations requiring intensive care as a result of dietary-supplement use, although the annual number has declined sharply in recent years.

The number of calls linked to weightloss supplements also has dropped, from 215 in 2003 to 90 last year. That’s because of a 2006 ban on the sale of the appetite-suppressant ephedrine as a dietary supplement, Spiller said.

Still, only a tiny fraction of adverse reactions to supplements is ultimately reported, said Dr. Marvin Lipman, the medical editor of Consumer Reports.

Another problem, he said, is that many over-the-counter supplements are spiked with prescription medications, including some used to treat erectile dysfunction.

Under a 1994 federal law, dietary supplements do not need approval from the Food and Drug Administration before they are marketed, as long as they don’t make specific health claims. “As long as you don’t cross that magic line and claim that you’re curing a disease, there’s really no one watching,” Spiller said. “It’s really ‘consumer beware.’ ” Consumers should look for seals on dietary supplements indicating that their contents have been verified by the U.S. Pharmacopeial Convention, Lipman said.

Originally published May 26, 2013. bsutherly@dispatch.com @BenSutherly

Good practices

Program targets asthma care

By Misti Crane • THE COLUMBUS DISPATCH

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hio pediatricians working together to keep young asthma patients well have seen significant improvements, prompting more doctors to join the effort. • The Ohio chapter of the American Academy of Pediatrics’ project is part of a national effort to improve quality of life and keep kids in school and out of the hospital.

The last round of the project in Ohio, which ran from September 2011 to October 2012, concluded with a significant cut in missed school days, missed work days for parents and urgent-care and emergency-department visits.

The academy evaluates “optimal care” using a number of factors and has reported that the medical practices are seeing good results. From September to August, the practices went from de-

livering “optimal care” from 50 percent of the time to 80 percent of the time.

To improve care, doctors follow certain guidelines for identifying and caring for asthma patients, including finding the best medication to keep the disease under control and limit flare-ups.

Elizabeth Dawson, the director of education at the academy’s Ohio chapter and the project’s leader, said the most important thing participants are

doing is creating “asthma action plans” for patients.

The plans detail the optimal care for each child based on his or her circumstances. Some children have particular problems with seasonal allergies, for instance, while others have asthma typically aggravated by exercise.

Dr. William Long, who works at Pediatric Associates in Pickerington, said this project gives doctors concrete goals and measurements, which have made a difference.

At his practice, more time now is devoted to patient education, and there is more focus on spirometry tests, which measure lung function, Long said.

Originally published March 31, 2013. mcrane@dispatch.com @MistiCrane

Exercise smart

eamon queeney • Dispatch

Triathlete Steve Steinhart uses GPS-enabled devices when he bikes, swims and runs. And he wears a wristband to record sleep data.

Gadgets galore help you track, study workouts

By Allison Manning • THE COLUMBUS DISPATCH

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teve Steinhart is wired for sound — and pace, mileage, heart rate and power. Steinhart, a 47-year-old part-time triathlete, is part of a growing group of amateur athletes who track every facet of their workouts. • Tracking calories burned on the cardio machines at the gym was his gateway drug four years ago. Now, he owns three GPS-enabled devices, uses a heart-rate monitor, and tracks at least six data points on four websites and a long Excel spreadsheet. And he recently bought a device that will track his every step and even his sleep. He wears that one 24 hours a day.

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It’s a little obsessive, the selfdescribed techie acknowledged.

But he said he likes looking at the patterns and seeing his performance improve over time.

“But to be honest, it probably doesn’t help the outcome,” said Steinhart, of Hilliard. “It’s all in my head.”

Free smartphone apps and lowcost GPS and heart-rate-monitor watches have made it easier for the regular runner, biker or swimmer to track pace, speed, distance, heart rate, calories burned and other data points. All of it can be uploaded to spreadsheets and pored over.

But is it possible to know too much?

Leif H. Smith, a sports and clinical psychologist in Ohio State University’s Athletic Department and president of Personal Best Consulting Inc., said in an email that tracking numbers can help make a workout more successful and make an athlete more confident.

But only to a point. When is it too much?

“When the details become the primary concern or obsession, “ Smith said. “Numbers have no meaning other than the meaning we assign them, so if your confidence or self-esteem is solely tied to these numbers, we can get ourselves in trouble.”

Tracking is a way to know whether a certain exercise routine or diet is working, said Nick Osborne, owner of Go: Fitness Center near Grandview Heights. He said he encourages his clients to track their workouts, food and water intake and sleep habits. Heart-rate monitors are strongly encouraged to know how hard the athlete is working.

But there’s a danger of becoming more obsessed with the screen than the body, Osborne said.

“You want to make sure people are tracking to get results, and that tracking isn’t the result, “ he said.

Steinhart said he knows that it’s not the data or the devices that have led him to complete several triathlons and his first half Ironman competition last year. It’s his training.

“But I’m the kind of person that thrives on it,” he said. “And it makes it more enjoyable to me.”

Tim Flahaven, who owns the running store Fleet Feet in the Polaris area, likened the current technology boom connected to running to what has happened with golf during the past 10 years or so.

“The technology is taking over,” Flahaven said. People “forget to go out and cut loose, have fun, relax and have a good run.”

Dr. Steve Devor, an associate professor in the kinesiology program at Ohio State, said data can help athletes be less hard on their bodies, too.

“It can permit people to train smarter and not just train harder,” he said.

But even Devor, who regularly hooks athletes up to complex equipment to monitor their performance, said stepping away from the screen occasionally is a good idea.

“There’s definitely a place sometimes for leaving your watch at home,” he said.

Originally published April 28, 2013. amanning@dispatch.com @allymanning

Do you have Asthma?

The Ohio State University Pulmonary Clinical Trials Office is currently enrolling for a research study to determine if using CPAP (continuous positive airway pressure) during sleep makes the breathing passages “airways” less reactive in people with asthma.

You may qualify if: x You are 15-60 years x You have physician-diagnosed asthma x You have well controlled asthma x Less than 10 pack-year history of tobacco use and abstinence from smoking tobacco for at least six months.

Your participation will involve: x Six visits to the clinic area and one telephone contact during the 16-week participation in the study. x Methacholine challenge testing , and nightly use of CPAP device during the trial x Breathing test, blood draws, and completing questionnaires You may receive up to $600 for your participation in this study.

For more information, please call 614-293-4978 or email Lung.Research@osumc.edu

©2013 The Ohio State University Wexner Medical Center - COMD20120030-03

CHARLIE ZIMKUS • Dispatch ILLUSTRATION

Your money

Cost of childbirth can rattle parents

By Ben Sutherly • THE COLUMBUS DISPATCH

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auren Brusadin took note of how good husband Mark’s employersponsored health insurance is when the Bexley couple had their first child two years ago. • She said she had expected to pay at least $1,000 out-of-pocket for medical bills associated with Olivia’s midwife delivery. Instead, she estimates that they were responsible for less than $400 of the costs at Mount Carmel St. Ann’s in Westerville.

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Their share was similar for the birth three months ago of son Jackson, also at St. Ann’s.

A lot of people don’t give much thought to those costs, Brusadin said.

“I guess most people probably feel it’s the same, no matter what.”

But it isn’t. The Brusadins, who don’t have to pay a deductible, are among the lucky ones.

For many new parents in central Ohio, the out-of-pocket costs of having a child can range from $1,760 to $4,000, according to Castlight Health, which aggregates health-care price and quality data. And the ranks of parents facing sizable bills are growing as more employers favor health plans that require participants to shoulder larger deductibles.

Even when consumers have more skin in the game, there’s scant evidence that they shop critically for their health care, according to a study published in March in the journal Forum for Health Economics & Policy.

That could be because consumers often make those decisions in the absence of good price or quality data, or are reluctant to question a doctor who orders a test or procedure, said Neeraj Sood, the study’s lead author and an associate professor at the University of Southern California’s Schaeffer Center for Health Policy.

“For years and years, we’ve trained people to not pay attention to the price or quality” of health care, said Peter Isaacson, chief marketing officer for Castlight Health. The San Franciscobased company’s data are used by employees of its clients to make moreinformed health-care choices.

But consumers often can find much better deals for health care without sacrificing quality, he said. For example, parents-to-be should check to see whether their obstetrician delivers babies at more than one hospital.

If that’s the case, it’s possible that there is a significant difference in how much an insurance company — and the parents — pay the two hospitals.

And the hospital with the higher cost isn’t necessarily the one with higher quality, Isaacson said.

Castlight provides its clients’ workers with data to make such comparisons. So do several health-insurance companies, including Anthem Blue Cross and Blue Shield in Ohio.

KYLE ROBERTSON • Dispatch

Lauren and Mark Brusadin paid much less than the average out-of-pocket costs for the births of Jackson, 3 months, and Olivia, 2.

For many first-time parents, “having a baby is one of the first times they’re really intensely involved in their health-care coverage,” said Robert Richmond-Leeth, director of the associate service center for Columbusbased insurance and financial-services giant Nationwide.

More than 1,000 babies were added to Nationwide’s employee health plans last year. Its employees typically pay about $3,400 to $4,000 out-of-pocket for delivery-related costs, RichmondLeeth said.

Nationwide provides its employees incentives to prepare for those costs.

For example, it encourages them to save pre-tax dollars in health-savings accounts, in which the company matches an employee’s contribution dollar for dollar up to $900.

The company provides as much as $260 more for employees who take part in wellness activities, RichmondLeeth said, noting that a healthy pregnancy also tends to result in lower bills.

In central Ohio, Anthem pays $5,703

to $15,029 for uncomplicated vaginal births, and $9,241 to $22,075 for uncomplicated cesarean births, depending on the health plan and the hospital.

These figures exclude doctors’ costs.

Hospitals say delivering babies doesn’t generate big surpluses, and many aren’t self-sufficient.

Ohio State University’s Wexner Medical Center subsidizes its labor and delivery operations in part to be competitive.

Michael Rutherford, a senior fiscal officer there, said the service is expensive, requiring full coverage 24/7.

“There’s quite a bit of support staff and equipment necessary in case either the mother or baby (have complications) beyond normal delivery.”

In addition to the high fixed cost of staffing an inpatient delivery unit, delivering babies also generally has a poor “payer mix” at hospitals, with 41 percent of all U.S. deliveries financed

by Medicaid, according to the Advisory Board Co., a global technology, research and consulting firm.

Originally published April 28, 2013 bsutherly@dispatch.com @BenSutherly

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Eat smart

FRED SQUILLANTE • Dispatch

Asparagus packs a punch year-round

By Robin Davis • THE COLUMBUS DISPATCH

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pring brings the promise of fresh fruits and vegetables, including asparagus. The stalks are available year-round, but they’re best in the spring. Local farms will make them available within a few weeks. • Asparagus is packed with fiber and folate, as well as vitamins A, C, E and K. The nutrients in the vegetable might protect against certain forms of cancer and slow the aging process.

Even if asparagus weren’t so healthful, it makes a delicious addition to the diet. It’s versatile as far as flavors and cooking techniques, adapting well to grilling, steaming, stir-frying and roasting.Asparagus tastes wonderful with nothing more than a drizzle of olive oil and a sprinkling of salt but is equally good with lemon juice, crisp bacon or garlic. It works well tossed with pasta in a primavera or stirred into the custard of a quiche.

To prepare asparagus for cooking, trim the ends by snapping them off.

Hold a spear at each end and bend until the vegetable breaks. The end part

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will naturally break at the toughest point. Discard those ends.

Peeling is optional. Some high-end chefs say it’s necessary to peel the spears to within an inch or two of the tips, but I don’t bother.

One tip about storing asparagus: Because this vegetable breaks down more quickly than others, wrap the tips in wet paper towels and store in the vegetable crisper.That being said, use them as quickly from purchase date as possible.

Originally published March 31, 2013

The Columbus Dispatch

robin.davis@dispatch.com @DispatchKitchen

Sesame-ginger glazed asparagus Makes 4 servings

Avoid pencil-thin asparagus.

Thicker stalks are more tender and flavorful.

1 cup water Salt 1 pound asparagus, trimmed 1 tablespoon reduced-sodium soy sauce 1 teaspoon honey 1 teaspoon fresh lime juice 1 teaspoon grated fresh ginger 1 garlic clove, minced 2 teaspoons toasted sesame seeds • Pour water into a large skillet.

Season with salt. Bring to a boil.

Add asparagus. Cook until crisptender, shaking pan occasionally, about 2 to 3 minutes. Drain.

• Add soy sauce, honey, lime juice, ginger and garlic to skillet. Bring to a boil. Add asparagus. Toss to coat.

Transfer to a serving dish. Sprinkle with sesame seeds.

• Per serving: 42 calories; 3 g protein; 7 g carbohydrates; 3 g fiber; 4 g sugar; 1 g fat (0 saturated); 0 cholesterol; 138 mg sodium

Colorful contributions

By Mary Nguyen • THE COLUMBUS DISPATCH

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ioactive elements in many plants, fruits and vegetables transfer some of their natural proactive elements to humans when eaten. Many have been shown to especially protect against cardiovascular damage and disease. Some of the compounds in food that contribute to a healthy heart:

COMPOUND

FOUND IN

HEALTH BENEFITS S

Anthocyanin (flavonoid)

Blueberries, strawberries, raspberries, blackberries, red grapes, red wine, plums

Reduces risk of heart attack in women; dilates arterial walls and reduces plaque buildup; reduces inflammation

B-complex vitamins

Beans, soy, oy, soybeans, ans, oatmeal eal

P Protects against blood clots lots and hardening of the arteries; increases HDL, or “good” cholesterol rol

Carotenoids ds

Catechin (flavonoid)

Fiber er

Quercetin (flavonoid)

Tomatoes, Tom carrots, broccoli, spinach, asparagus, grapefruits

Protects against cell damage from free radicals; reduces risk of certain cancers

Green teas, cocoa, cocoa beverages, dark chocolate (70% cocoa content)

Kale, squash, brown rice, whole grains, flaxseed, cantaloupe, spinach, broccoli

Apples and pears, tomatoes, onions, cherries, broccoli

Sources: National Institutes of Health; American Heart Association; WebMD.com; Centers for DIsease Control and Prevention; MayoClinic; University of Maryland Medical Center

Reduces risk of stroke, heart failure, cancer and diabetes; produces anti-blood-clotting agent; improves blood flow

Lowers cholesterol, blood pressure and risk of heart disease; reduces bloodsugar levels and risk of diabetes

Reduces inflammation from allergies; prevents plaque buildup in arterial walls; lowers cholesterol; reduces blood pressure; reduces pain and symptoms of bladder-related infections

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Good sleep

Need solid ZZZs? Keep distractions to a minimum

By Misti Crane THE COLUMBUS DISPATCH

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he dog is cute and warm. Your friend’s text messages from her first date are not to be missed. Jon Stewart is cracking you up tonight. • There are plenty of excuses for interrupting a good, solid night of sleep, and almost everyone has at least one, sleep experts say. • These days, electronics top the list of things that interfere with our sleep and leave us less than refreshed in the morning. But there are many culprits, including pets and snoring partners.

And a big part of sleep disruption can have nothing to do with what’s going on in your bedroom environment.

“I think one of the biggest problems people have is that their mind races,” said Dr. John Eickholt, a sleep expert with Mid-Ohio Sleep Services and OhioHealth Sleep Services.

For some people, environmental changes can make all the difference, but others require more-intense behavioral treatment to overcome their difficulty getting to sleep, he said.

Everyone from the occasionally tired to those with more-severe problems can benefit from what Eickholt and others call good “sleep hygiene.”

Keep it quiet

Experts say that TVs, buzzing cellphones and dinging iPads keep us from a deep rest even if we think they’re not distracting us. White-noise machines or fans can be a big help for 14

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charlie zimkus • Dispatch

some people.

White-noise machines are wonderful, said Dr. James Fulop, medical director of OhioHealth Sleep Services.

He’s also a fan of recordings designed to soothe listeners to sleep or guide them through meditation.

Fulop said the television “was not invented to put you to sleep. Millions

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of dollars are spent in advertising to catch your attention.”

As for the increasing presence of other technology, it’s best to leave email, text messages and Facebook outside the bedroom. The world will wait for most of us.

Partners who snore, kick and grind their teeth often don’t realize how much

trouble they cause, but those losing sleep should speak up and push for a solution, said Dr. Michael Saribalas, a psychiatrist and sleep-medicine specialist who practices at Easton Town Center.

Find Fido his own bed

A quiet, sound-sleeping pet can be fine, even comforting, but the ones that jump, bark and meow at 4 a.m. or are otherwise disruptive can chip away at restful hours.

Getting the pet out of the room is especially important when a couple can’t agree on sharing the bed with a cat or dog, Fulop said. “Sometimes, one partner is just putting up with it and not sleeping,” he said.

Keep it dark

Light has a profound influence on our biological tendencies to sleep and wake. A dark room is what the body naturally favors during rest.

The National Sleep Foundation also

stresses the importance of daytime exposure to bright light, especially outdoor light, the most-powerful regulator of the biological clock.

In contrast, if you wake up at night to use the bathroom, try to avoid turning on bright lights, advises the foundation. Night lights can be helpful.

Exercise can help

A strenuous workout right before bedtime isn’t ideal for most people.

But exercise during the day is one of the best ways to ensure a deep sleep at night, Fulop said. “Good, intense exercise will induce a deeper sleep.

Not only will you be more refreshed (the next morning), but more satisfied because you don’t have all these little awakenings.”

Make it routine

Get up at the same time every day.

Sleeping in on the weekend confuses your natural clock. A regular schedule is best for good sleep.

Ease into bedtime

Unwinding in whatever way works for you can make a big difference, Saribalas said. That could mean a warm cup of decaffeinated herbal tea, meditation or reading before turning the lights out.

Margieann Mello of North Linden said that when she began to have trouble dozing off this year, she tried sleep medication.

When that didn’t work, she went to see Eickholt. At his practice, a sleep counselor taught her techniques to put herself to sleep naturally.

Every night, the 85-year-old sits in a chair, breathes deeply and performs mental exercises designed to relax her mind and body.

“When I finish, I’m like a limp rag, and I just crawl in and I’m right to sleep.”

Originally published August 26, 2012 mcrane@dispatch.com @MistiCrane