Healthy New Albany - Jan/Feb 2012

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inside January/February Vol. 1, No.3

9 First Glance Letter from the Executive Editor

10 In and Out What's Happening In and Out of New Albany

12 Personalities Running to Live New Albany resident inspired to run 40 miles before 40th Birthday

15 Fitness in the Family A father-son duo co-author their first book on health

18 On the Path: Wellness in the Workplace Companies go the extra mile for employee health

22 Initiatives From the City of New Albany

25 Foods for Fitness Clever Cooking Substitutions give classic recipes a nutritious twist

29 Five for Fitness Calorie Burners

30 Ask the Expert 9 to 5 Fitness Good health isn’t a goal that should only be pursued at home

32 Gadgets & Gear Cold Weather Must-haves

34 Insight Books, websites and studies

p. 12

p. 25 p. 29

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On the CoverJanova employee Brian Lusenhop and Limited Stores LLC employee Rachel Melchior at the New Albany Country Club fitness center. Photography by Wes Kroninger

5www.healthynewalbanymagazine.com

inside January/February Vol. 1, No.3

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www.healthynewalbanymagazine.com

Phil Heit Executive Editor

781 Northwest Blvd., Suite 202Columbus, OH 43212

614.572.1240 www.cityscenecolumbus.com

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 e-mail [email protected]. 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 the Healthy New Albany, Inc..

Healthy New Albany Magazine is published in January, March, May, July, September and November. Subscriptions are free for households within the city limits of New Albany, Ohio - Plain Local School District. For advertising information or bulk purchases, contact Gianna Barrett at 614-572-1255 or [email protected].

No part of this publication may be reproduced without the written consent of the publishers. Healthy New Albany Magazine is a registered trade-mark of The Publishing Group Ltd. Printed in the U.S.A.

ThePublishingGroupLtd.

Charles L. Stein

Kathleen K. Gill

Dave Prosser

Christa Smothers

Lisa Aurand

Duane St. Clair, Garth Bishop Gail Martineau

Kristina Jenny

Lindsay Friedman, Tessa Dufresne

Gianna Barrett

Pam Henricks Molly Pensyl, Emily Steel

Lynn Leitch

Chief Executive Officer

President/Publisher

Chief Creative Officer

Creative Director

Editor

Contributing Editors

Contributing Writer

Editorial Assistants

Advertising Director

Advertising Sales

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Healthy New Albany Magazine Advisory Board

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Experience the Dream of Calling New Albany Home

Jean M. Lesnick

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

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The Ohio State University Medical Center

OhioHealth

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President, Hinson Ltd Public Relations

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Physical Fitless: An Easy Stretch According to Heit (in contrast to its omission in Webster’s), “physical fitless” is defined as a condition in which a lack of physical activity and movement results in an inability of body parts to function at optimum level, thereby exposing one to an increased risk of disease and disability.

Achieving a high state of physical fitless is relatively easy – much easier, in fact, than attaining a desired state of physical fitness. Compared to the requirements associated with becoming physically fit, the physically fitless individual does not need to perform a daily workout regime such as running, engaging a personal trainer or attending a Pilates class.

For too large a segment of the U.S. population, we are witnessing the outcome of choosing a lifestyle full of physical fitless activities. The rate of adult and child obesity and its associated illnesses, type 2 diabetes and cardiovascular disease, has risen significantly.

Fortunately, the trend in New Albany has been slanted much more heavily toward fitness, rather than fitless. As you peruse this issue, you will witness the many exploits of not only some remarkable individuals who are engaging in personal health-enhancing journeys, but also of our corporate partners who are creating environments that promote and encourage employees to climb the corporate ladder to wellness.

You will explore Kerri Mollard's accomplishment of running 40 miles to celebrate her 40th birthday. The family fitness exploits of Rex Holman and his father will serve as encouragement for others to make fitness a family affair.

You will be introduced to the many wellness initiatives of some of our New Albany corporate partners such as Janova, State Farm and The Limited. For great pointers on keeping fit in the workplace, don't miss our interview with OSU fitness expert, Dr. Steven Devor.

Fitness over fitless is my preference. I’m not stretching the point.

Healthfully,

Phil Heit, Executive Editor

first glancePhotography by Wes Kroninger


Tuesday MorningsBaby Laptime 10-10:30 a.m., New Albany Branch Library, 200 Market St., www.columbuslibrary.orgBoost your baby’s ability to learn with stories.

Jan. 7 Winter Hike: Blacklick Woods 10 a.m , Ash Grove Picnic Area, Blacklick Woods Metro Park, 6975 E. Livingston Ave., Reynoldsburg, www.metroparks.net Enjoy a two- or four-mile hike through Blacklick Woods. Part of the 39th season of Winter Hikes through Metro Parks. Refreshments provided after every hike.

Jan. 7 Off-Trail Hike 1 p.m., Pleasant Valley Bulletin Board, Bat-telle Darby Creek Metro Park, 9137 State Rt. 62, Harrisburg, www.metroparks.net This is a two-mile hike off of the normal path. This is a free event and participants should be ready for an intensive activity.

Jan. 8Columbus Children’s Theatre presents Aladdin 2 p.m., Jeanne B. McCoy Community Center for the Arts, 100 W. Dublin-Granville Rd., www.mccoycenter.org, 614-224-6672A poor street boy becomes infatuated with the beautiful princess in this adaption of the classi-cally loved tale, Aladdin. Adult tickets are $18 and student tickets are $16.

Jan. 9

Full Ice Moon 5:30 p.m., Battelle Darby Creek Metro Park, 1775 Darby Creek Dr., Galloway, www.metroparks.net Enjoy a four-mile hike through the woods to enjoy beautiful winter scenery and a view of the full moon if conditions permit. This event is free.

Jan. 11

I Know What to Do – So Why Don’t I Do It?7 p.m., Jeanne B. McCoy Community Center for the Arts, 100 W. Dublin-Granville Rd., www.mccoycenter.org Discover the hidden obstacles to achieving suc-cess in healthy living at this lecture sponsored by Healthy New Albany. Expert Zoe Guirlinger will reveal the latest research-based methods for creating and maintaining positive health habits. Admission is free with a canned food donation for Village Coalition Against Hunger.

Jan. 14 Winter Hike: Sharon Woods 10 a.m., Sharon Woods Metro Park, 6911 Cleveland Ave., Westerville, www.metroparks.net Enjoy a 1.5- or 3.5-mile hike through Sharon Woods. Part of the 39th season of Winter Hikes through Metro Parks. Refreshments provided after every hike.

Jan. 14 & 28Fantastic Frigid 5K10:15 a.m., Concord Park, 6299 Home Rd., Delaware, www.columbusrunning.comThe Jan. 14 Fantastic Frigid 5K, the first of two this year, takes place on the park’s thin crushed gravel trail – and organizers cau-tion participants to bundle up, because the park can get very cold. Grilled hot dogs, hot chocolate, live music, giveaways and more will be part of the fun.

Jan. 21Winter Hike: Scioto Audubon 10 a.m., Scioto Audubon Metro Park, 400 W. Whittier St., Columbus, www.metroparks.net Enjoy a one- or two-mile hike through Scioto Audubon. Part of the 39th season of Winter Hikes through Metro Parks. Refreshments provided after every hike.

Jan. 26 Fiddler on the Roof 7:30 p.m., Jeanne B. McCoy Community Center for the Arts, 100 W. Dublin-Granville Rd., www.mccoycenter.org, 614-224-6672 One of the most beloved musicals of all time tells the story of family in this national touring Broadway production. Ticket prices for the Tony Award-winning musical range from $35-$45, and discounts are available for both seniors and students.

Jan. 28 Fight for Air Climb 9 a.m., Rhodes Tower, 30 E. Broad St., Co-lumbus, www.lungusa.org, 614-279-1700 Race up the stairs of the tallest building in Columbus. Benefiting the American Lung As-sociation.

Feb. 7Full Snow Moon 6 p.m., Battelle Darby Creek Metro Park, 1775 Darby Creek Dr., Galloway, www.metroparks.net A four-mile hike through the woods to enjoy the beautiful winter scenery and view the full moon if weather permits. This event is free.

What's happening in and out of New Albanyin & out

Jan. 11

Jan. 8


Feb. 7New Albany Community Garden Association meeting5:30-7 p.m., Plain Township Fire Department training room, 9500 Johnstown Rd., www.healthynewalbany.orgJoin the Healthy New Albany Community Garden Association to discuss plans for the 2012 garden, including an expansion from 16 to 30 plots. The garden will again be located on the east side of the New Albany Village Hall parking lot.

Feb. 8Everything You Ever Wanted to Know About Heart Disease7 p.m., Jeanne B. McCoy Community Center for the Arts, 100 W. Dublin-Granville Rd., www.mccoycenter.orgLearn about the causes of heart disease and heart disease prevention from Dr. Thomas Ryan, director of The Ohio State University Heart and Vascular Center, at this lecture sponsored by Healthy New Albany. Admission is free with a canned food donation for the Village Coalition Against Hunger.

Feb. 11

Winter Hike: Highbanks 10 a.m., Highbanks Metro Park, 9466 Colum-bus Pike, Lewis Center, www.metroparks.net Enjoy a 2.5- or five-mile hike through High-banks Metro Park. Part of the 39th season of Winter Hikes through Metro Parks. Refresh-ments provided after every hike.

Feb. 12 PNC Presents Portraits of a Columbus Bicentennial3 p.m., Jeanne B. McCoy Community Center for the Arts, 100 W. Dublin-Granville Rd., www.mccoycenter.orgConductor Luis Biava and the New Albany Symphony Orchestra celebrate the 200th birthday of Columbus in this multi-disciplinary effort featuring local photography and the music of Aaron Copland. Columbus Mayor Michael Coleman will narrate. Tickets cost $9-17 if purchased in advance.

Feb. 12Columbus Roadrunners Club Winter Run1 p.m., Granville Intermediate School, 2025 Burg St., Granville, www.columbusroadrunners.org

This annual run offers three-, seven- and 15-mile courses. Proceeds benefit the Resurrecting Lives Foundation, supporting treatment for military personnel who have suffered traumatic brain injuries.

Feb. 12 Winter Hike: Glacier Ridge 2 p.m., Glacier Ridge Metro Park, 9801 Hyland-Croy Rd., Plain City, www.metroparks.net Enjoy a two-mile hike through Glacier Ridge. Part of the 39th season of Winter Hikes through Metro Parks. Refreshments provided after every hike.

Feb. 18 Winter Hike: Three Creeks 10 a.m , Three Creeks Metro Park, 3860 Bixby Rd., Groveport, www.metroparks.net Enjoy a 1.3- or 5.6-mile hike through Three Creeks. Part of the 39th season of Winter Hikes through Metro Parks. Refreshments provided after every hike.

Feb. 19 Winter Hike: Slate Run 2 p.m., Slate Run Metro Park, 1375 State Route 674 N., Canal Winchester, www.metroparks.net Enjoy a 2.5- or five-mile hike through Slate Run. Part of the 39th season of Winter Hikes through Metro Parks. Refreshments provided after every hike.

Feb. 25 Winter Hike: Battelle Darby Creek 10 a.m., Battelle Darby Creek Metro Park, 1775 Darby Creek Dr., Galloway, www.metroparks.net Enjoy a two-, four- or six-mile hike through Battelle Darby Creek. Part of the 39th season of Winter Hikes through Metro Parks. Refresh-ments provided after every hike.

Feb. 26“Last Chance for Boston” Marathon8 a.m., Crowne Plaza Hotel, 600 Metro Pl. N., Dublin, www.premierraces.comThe “Last Chance for Boston” Marathon is a marathon opportunity for those unfortunate souls who did not sign up in time for the Boston Marathon. Race options include a 5K, a 10K, a half-marathon and a full marathon.

What's happening in and out of New Albany

Feb. 12, 18, 19 & 25

Jan. 28

Feb. 12

Inside New Albany Outside New AlbanyKEY:


Running to Live


personalities

Running to Live

Mollard, who lives in the Enclave neighborhood and works for her-self as a consultant to nonprofits, was no slouch prior to starting her journey, which was inspired in part by a friend who completed a similar feat. But mostly, she was inspired to honor the lives of two women: her mother, Mary Laubenthal, who died of complications from lupus in 2010; and her friend Jennifer Keefer, who died of can-cer at the age of 33 after fighting the disease for only three months.

“My mom gave of herself all the time to others. She constantly put the needs of her family and everyone else first,” Mollard says. “A couple of years before she passed away, she said, ‘Don’t do what I did. Don’t put the needs of everyone else before yourself. You have to take care of yourself.’ That was eye-opening.”

Mollard knew she wanted to change her life after a vigorous spin-ning class with her close friend Alyson Gledhill at the Schiller Com-munity Center in German Village. Her spinning instructor told Mollard and the rest of her class to dismount their bikes and start running.

“I used to always joke that the only reason to run was if you were being chased,” says Mollard. “We ran from the building around Schiller Park, and Alyson and I could barely do it – and it wasn’t that far. That was the first time I realized that I’m so out of shape even though I’m exercising, that I couldn’t do this short run.”

Mollard and Gledhill decided to start training for the Jingle Bell Run for the Arthritis Foundation, which they accomplished at the end of 2010. Mollard ran in memory of her mother.

“I felt like the best way to honor her was to get as healthy as I could so I could say, ‘Mom, I’m taking care of myself,’” she says. “I could get lupus tomorrow. I have no control over that, but I do have control over a lot of other things, like my weight, cholesterol level and strength. … I really wanted to do that 5K before the anniversary of her death to say, ‘I heard you, Mom, and I love you and I am tak-ing care of myself.’”

Then she decided to take it a step further.She created a website, www.runfor40.com, and let her friends and

community know what she would be doing. She picked her runs based on places that held meaning for her, such as the location of her first run – Granville, where she and her husband, Paul, became en-gaged. Then she ran in Antrim Park, German Village, the Short North, around New Albany with her children and other neighborhood kids, and even in Cleveland, where she and Paul were married. Her last run, rounding out the 40, brought her to Bevelhymer Park.

By Gail Martineau

Kerri Mollard ran for her life this past October. She also ran for the lives of her mother and close friend.

When Mollard turned 40 on Oct. 6, she celebrated by getting in shape and running one mile for each of the years she had lived. For the 10 days prior to her birthday, she ran four miles each day, in a variety of different areas throughout the state.

New Albany resident inspired to run 40 miles before 40th birthday

Children from the Enclave rode their bikes beside Mollard and their mothers at the end of her fifth run on Sept. 30.


“That run was hard,” Mollard says, especially the last four miles. “There were a lot of happy memories, and physically, I felt great. But that last run hurt.”

Nonetheless, she was greeted at the finish line by her husband; her two chil-dren, Owen and Sarah; and a number of friends and neighbors.

“It was so amazing that I got to share it with so many friends,” she says.

Almost 20 members of Mollard’s group of friends and family – some coming from as far away as Boston, In-dianapolis and Savannah – completed virtual runs with her, following her prog-ress on her website.

Mollard continues to run and works out multiple times a week at Ulti-mate U in New Albany, even though she now deals with daily pain from an iliotibial (IT) band injury for which she is undergoing physical therapy.

In November, she completed a 10K race at Battelle-Darby Metro Park as part of the Wellness in the Woods program. Mollard was disappointed she had to walk the last mile because of the pain.

“It made me think about my mom,” she says. “She lived with pain on a daily basis. I have a new awareness – how many times she wanted to do some-thing and couldn’t because of the pain.”

Mollard’s journey to become a run-ner has transformed her life, and she hopes it will change the lives of her two children, too.

“I want them to see exercise as an integral part of everyday life,” she says. “I want them to see that life doesn’t re-volve around them. There are four sets of needs in our household.”

Gail Martineau is a contributing editor. Comments and feedback welcome at [email protected].

Mollard and her daugh-ter, Sarah, 4, stretch before Mollard's first run through Granville during Sarah's dance class that evening.

Mollard's friends Sandy Marchand-Stenhoff (left) and Darnell Heywood (right) ran with her through Schiller Park in German Village Oct. 4.

PORTRAITS OF A COLUMBUS

BICENTENNIALSunday, February 12 @ 3:00 PMMcCoy Community Center for the Arts

Luis Biava, conductor

COPLAND Lincoln PortraitCOPLAND Appalachian Spring

614-245-4701www.newalbanysymphony.com

2011-2012 SEASONLUIS BIAVA, MUSIC DIRECTOR

be part of ar t

Presented by:

Media support

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Health is a family matter for New Albany resi-dent Rex Holman and his father, Mike.

Rex, a part-time Upper Arlington firefighter and former champion wrestler at The Ohio State Uni-versity, follows the lead of his father, a retired law-yer who lives in Jefferson Township.

Since his years in a downtown Columbus law office and raising two athletic sons in Upper Ar-lington, Mike’s avocation has been physical fit-ness and workouts. A physically fit specimen at 69, Mike’s fitness and workouts, as well as nutri-tion, have become his advocacy.

Mike’s sons, Scott and Rex, went on to colle-giate wrestling, Scott at Indiana and Rex at OSU. It was then that Mike and his wife, Sherry, moved to the country in eastern Franklin County, first to a five-acre tract and then to a subdivision in the same general area.

Scott, also a lawyer, now lives in Texas, but Rex still is close to home and is a partner in his

Fitness in the FamilyA father-son duo co-author their first book on health

By Duane St. Clair


father’s continued all-out efforts to stay physically fit and encourage others to do the same. Father and son share author credit for new book Take Com-mand! Be Lean, Energized & Strong and, together, run the website www.takecommandtoday.com.

Mike and Rex are self-publishing 2,000 copies of their fact-filled, 360-page, soft-back manual for sale online, with more copies planned for print and bookstore distribution early this year.

Mike did all the writing, and Rex’s role was to read the manuscript and make suggestions. The book has many pic-tures of exercise techniques, as well as charts and tables on everything from calorie counts to exercise routines and schedules.

The book could almost be Mike’s au-tobiography. Mike draws heavily from his background as a Navy pilot, which he uses as a platform to explain how to program your life, including dealing with possible letdowns and planning exer-cises. His flying career after graduating from the U.S. Naval Academy is at the root of the book title.

He uses other anecdotal stories,

such as vacations spent in Key West, to launch other aspects of his fitness advocacy in a manual filled with infor-mation about nutrition and how to plan proper meals.

Mike is at once dedicated, ambi-tious and outspoken in his conversa-tion about fitness, and the associated diet and exercise through which “you can turn back the clock” to overcome aging, become physically healthy and better a enjoy life.

Mike previously consumed several bowls of ice cream and a package of M&M’s almost daily, he says. But he was working out six days a week at the Athletic Club of Columbus, too. Now he sometimes eats unsalted peanuts one at a time, rather than by the handful, and occasionally nibbles small pieces of a one-ounce chunk of dark choco-late.

His near-evangelistic outpouring is carried on to a large extent on the In-ternet and through social networking. He posts frequent blogs that discuss issues relating to health and fitness, such as the excess sugar and salt in processed foods in many people’s di-

ets and methods to fit exercise into the work day.

Mike works out 45 to 90 minutes a day, depending upon which types of ex-ercise he is doing in the well-equipped workout room in his basement. The home gym features weight and aerobic equipment he has acquired over the years. Some days his workout centers on aerobics on a treadmill or elliptical, while others focus on weightlifting. All days – he misses just five or six a year, Mike says – involve extensive stretch-ing, both before and after a workout.

Seniors in particular can use exercise to stave off or even reverse the loss of muscle mass. The cliché is true, Mike says: “Use it or lose it.”

He is a big advocate of following a healthy diet, which he says most doc-tors don’t stress.

“We don’t eat out a lot. The food’s good here” at home, Mike says.

He avoids less-than-healthful ingredi-ents by reading packaging labels and gathering nutritional information from other sources. Dinner on a particular evening might be a Caesar salad with some healthful ingredients and a home-


“Anyone can do it. Plan what you eat and eat what you plan. Get rid of all that bad stuff in the house; never eat out of the container.”

-Mike Holman

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mixed dressing. He doesn’t eat red meat, but mentions chicken frequently.

“When I’m cooking, it’s pretty good,” with each meal typically featuring a grain, a vegetable and a protein, Mike says.

Mike’s efforts have rubbed off on Rex and have reached as far as the firehouse, where Rex sometimes fixes meals for his crew.

“At the firehouse, the drivers are the cooks,” Rex says.

His influence has resulted in healthier meals for his crew, “at least when I’m cooking,” he says. He did lose one small battle – Saturday is still pizza night – but Rex usually fixes his with less cheese and no pepperoni, which he says is “the worst thing you can eat.”

Rex has two daughters, ages 8 and 3, so his at-home diet isn’t as stringent as his father’s.

“I lean on comfort foods from time to time,” he concedes.

Duane St. Clair is a contributing edi-tor. Comments and feedback welcome at [email protected].


on the path:

Wellness in the WorkplaceCompanies go the extra mile for employee health

By Lisa Aurand Photography by Wes Kroninger

New Albany companies are on the leading edge of the business community, encouraging their employees to get active and take charge of their health.

Corporate wellness programs are growing more and more popular, says Katy Henn, CEO of the central Ohio-based Wellness Col-lective, which helps com-panies develop their own fitness and wellness solu-tions. Wellness programs are aimed at encouraging employees to live healthy lifestyles through education and incentives.

“I was just looking at a survey for 2012 of trends in health,” Henn says. “We’re continuing to see a rise in companies establishing workplace wellness programs, and we will con-tinue to see that over the next several years.”

Corporate wellness is not just about keeping down the

cost of insurance and improving attendance and productiv-ity – it’s about company morale and creating a good quality of life for employees. Even a small monetary investment can bring large dividends in intangible assets.

“(We can) contain health care costs … (and) improve productivity, lost time and absenteeism, but then I also like to stress things that are a little bit harder to measure – job satisfaction and conflict resolution, their relationships with others in the workplace, and their overall mood. It goes far be-

yond saving money,” Henn says. “I think it’s not only the right thing to do for people’s physical health, but for their mental and emotional health, if we look at the big picture.”

Here’s what three local companies, representing all sizes, are doing to promote healthy living among staffers.

“We’re continuing to see a rise in companies establishing workplace wellness programs, and we will continue to see that

over the next several years.”


JanovaWith its small staff of about 40 people, local software com-

pany Janova boasts an impressive participation rate in its well-ness initiatives. The company sponsors its employees in both the New Albany Walking Classic, the largest walking-only race in the U.S., and Pelotonia, a lengthly bike ride to support can-cer research.

“We only have about 40 (employees) in New Albany, and we had about 12 members on the Pelotonia team,” says Janova CEO Jeff Lusenhop. “That’s a fairly sizable commitment.”

Janova supported its workers by matching their Pelotonia donations and purchasing jerseys for them.

Group training rides around town and a company-wide party celebrating the participants’ success helped everyone feel like they were part of the team, even if they weren’t riding, Lusen-hop says.

“I think that was a big deal in motivation, for people to be a part of that,” he says.

Lusenhop himself got in the game, losing 85 pounds and completing the 102-mile route for the 2010 Pelotonia.

Janova’s participation in the Walking Classic was just as strong, with about 35 participants in the group, including fam-ily and friends. The Walking Classic doesn’t have a fundraising requirement, so Janova chose to support employees by cre-ating a special T-shirt for its participants to wear with its own

logo and that of the race – with special approval from race organizers.

Weekly lunchtime walks helped Janova employees prepare for the race, which has half-marathon and 10K distances.

Healthful initiatives have been part of Janova since its found-ing as Arc Consultants in 2002, says Brian Lusenhop, director of product management.

“We always strive to balance the work and the healthy life-style of our employees, whether it’s snacks and things that we bring into the office or things that we do outside of the company,” Brian says. “We just believe that keeping healthy and happy employees is ultimately going to help the company move forward.”

State Farm Insurance company State Farm, which has an operations

center in New Albany that employs 500 people, believes that a healthy work force is a happy work force, says Blake Zitko, public affairs specialist.

“It keeps costs down … (but also) our employees have the same needs that our customers do,” Zitko says. “We want them to have great access to things that help them live a healthy lifestyle.”

Janova employee Brian Lusenhop was one of the employees who participated in the New Albany Walking Classic.

Wellness in the Workplace


State Farm has its own internal wellness program called Live Well, Be Well.

“It encompasses all of the various things that we’ve done, past and present,” says Zitko.

Live Well, Be Well includes employee education on healthy eating and exercise, such as information on walking routes around the State Farm building. Those who complete an an-nual physical are given a $15 pay bonus.

Operation Move, which is part of Live Well, Be Well, helps employees track their exercise and offers incentives for physi-cal activity.

“Our employees, during a lunch break or during the after-noon, can get up and move,” Zitko says, offering a small ex-ample. “If you walk around the building a couple times, you get a prize.”

The local operations center has its own Health Services of-fice that is available for minor medical situations and to advise workers on health issues. The office also offers regular activi-ties and presents quizzes to test employee knowledge of facts about health and wellness.

In addition, the company partners with Lifeworks for its Em-ployee Assistance Program, providing access to weight loss help and tobacco cessation programs, among other things.

All of these initiatives have generated very positive feedback from State Farm workers, Zitko says.

State Farm is a sponsor of the New Albany Walking Classic, but participation is voluntary.

“It was organic in that employees that live in the area wanted to participate and take part in such a great event,” Zitko says “I know that my co-workers on my team have said that it’s one of their favorite activities of the year.”

The LimitedNow separated from its former parent company Limited

Brands, Limited Stores LLC has been working over the last few years on a grassroots approach to wellness, says Benefits Manager Jessica Ward.

“We’re not tying it directly to our health plans,” Ward says. “We want to make sure that all of our associates are able to utilize our wellness programming.”

A quarterly Be Well newsletter helps educate associates about nutrition and staying healthy while working, especially for those who work in The Limited’s retail stores around the country. The company has 5,100 employees nationwide.

“We focus on the things that are important to the broadest population,” Ward says. “We try to feature a healthy recipe … and for all of our associates working hard out in the field, how to eat well in the mall and how to be more resilient to stress.”

The Limited hosts an annual health fair in late summer or early fall for the 180 employees that work at its local offices.

“(It’s) focused on being interactive and fun and engaging,” Ward says.

Limited Stores LLC employee Rachel Melchior works out often and enjoys the company's Be Well newsletter.


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One unique initiative that has local employees raving: fresh produce from Bird’s Haven Farms in Granville through Community Supported Agriculture shares. The nearby farm brings a vari-ety of fruits and veggies from mid-May through mid-October.

“(The) vegetable delivery has been quite a hit,” Ward says.

The company also has wellness champion committees for both its New Albany headquarters and the field that make sure health initiatives are meeting employees’ needs.

“Our brand statement is about your personal success, and we want our as-sociates to be successful,” Ward says. We want to make sure they’re living well and living life to the fullest.”

Lisa Aurand is editor of Healthy New Albany Magazine. Feedback welcome at [email protected].

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New Year’s resolutions abound this time of year. For some, they are forgotten before leaves begin to

appear on the trees. For others, resolu-tions can spark substantial changes.

Eight years ago, Angela Hobart, a City of New Albany zoning officer, resolved to change her life. Due to hectic schedules, kid activities and many meals on the run,

Hobart was overweight and knew she needed to take control of her life by be-ginning to exercise again and changing her diet. When she first started walking in 2003, she got winded after less than five minutes, but she stayed with it. She also joined Weight Watchers, and began taking her son, Drake, with her when he was 4 years old.

After some time had passed, Angela’s friend and co-worker Jill VanDeventer was inspired to lose weight, too.

Today, after losing a combined 150 pounds, Angela and Jill emphasize that their story is about overall wellness and not just weight loss. “The weight loss goal was an important component of why we feel so much better and it served as our impetus,” notes Hobart. “But the bigger story is that our weight loss was a result of lifestyle changes that we made, changes that continue to make our lives so much better on a daily basis.”

To lose weight and get into better shape, Angela and Jill decided to create their own internal buddy system for sup-port. "We realized there would be difficult times when we needed to support each other through the process,” Hobart says. “We also realized that while we could support each other in our exercise hab-its, we needed to have good diet hab-its, too. So we decided to join Weight Watchers together. Finally, we needed to convey to our families how important this was to us, and how their lives would be impacted, too.”

Health and wellness professionals en-courage this multi-pronged approach. “Health and wellness isn’t just about ex-ercise. It’s about diet, exercise and prop-er support,” says Dr. Phil Heit, Professor Emeritus of Health Education at The Ohio State University. “These components all feed off each other, particularly when the goal is long-term sustainability. We need to look at the food we eat as fuel that allows us to exercise properly, which can lead to healthy weight loss. And as

with other components of our lives, building support networks helps us stay on track. Being healthy is best accomplished as a lifestyle.”

By Scott McAfee, New Albany Public Information Officerinitiatives


‘Buddy system’ is key to weight loss and long-term wellnessPair Up

Angela Hobart and Jill VanDeventer have lost a

combined 150 pounds and have kept it off for more than five years thanks to

their buddy system.


Today, it’s hard to believe these two women ever had trouble getting through a five-minute walk. They’ve completed two half-marathons, and they walk a 5K four days during the work week at lunch-time. On inclement days, they move inside to treadmills at the New Albany Police Department workout facility. “The buddy system holds us accountable to each other,” VanDeventer says. “There are definitely days when I’ve says to An-gie, ‘If you weren’t here today, I wouldn’t be here, either.’ But it’s not just about me, it’s about us.”

Both women speak glowingly about New Albany’s trail system and its safety, beauty and accessibility. They also rave about the summer New Albany Farmers Market created by Healthy New Albany, as well as the New Albany Walking Clas-sic.

“We’re over 40 and we’re not athletes; we’re just working women who wanted to be healthier and stuck with it,” VanDe-venter says. “During the New Albany Walking Classic the past few years, I’ve talked to people throughout the United States and Canada who came to partici-pate in the New Albany Walking Classic. … They couldn’t stop talking about how beautiful our community is. They’re right. It’s a great place for us to get our daily exercise.”

Hobart and VanDeventer hope that their story shows that just about any-one can begin to lose weight and work toward a healthier lifestyle. “We’re proof that just about anyone can lead a healthier and fuller life with the right atti-tude and proper support network,” adds Hobart. “It’s not always easy, but it’s defi-nitely worthwhile. I feel great personally, and it’s gratifying to know that my entire family is healthier today because of per-sonal actions I took.”

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Clever Cooking

I just love to prepare a home-cooked meal. Maybe it’s the smells

that fill the house or that I’m providing my family with a nourishing meal.

I know I am not alone in wanting to cook at home rather than eating out or ordering in. The reasons vary from trying to im-prove the overall quality of the food we eat to sav-ing money.

In a recent survey of 2,000 partici-pants 18 years of age and over, 51 per-cent of respondents noted their primary motivation to cook at home was for their diet, citing homemade meals as being healthier than restaurant fare and prepared grocery foods. Even though many people believe cooking at home is healthier, there are many ways to help any recipe become a nutrition power-house.

With just a few basic substitutions, you can greatly improve the overall nutri-tional value of a recipe. One of my more treasured recipes is my grandmother’s bran muffin recipe – it is written in her handwriting.

In my r e n d i -

tion of her recipe, I have

substituted half of the flour for a mix of

whole wheat, spelt flour, oats and flax seed. I also replace half of the oil with applesauce, and I use egg whites for some of the whole eggs. These few modifications help to increase fiber, re-duce the fat content and decrease the amount of cholesterol in the original recipe.

Sugar in most recipes can be cut up to one-half of the original amount called for without significantly affecting flavor. Add nutrient- and fiber-rich whole wheat or spelt flour by substituting it for one-quarter to one-half of the white flour called for in a recipe.

Foods for FitnessBy Kristina Jenny

Substitutions give classic recipes a nutritious twist


Substituting evaporated low-fat milk for whipping cream in a creamed soup recipe can cut the calories from the cream by half and lower the fat calories by 90 percent. When recipes include regular may-onnaise (spinach/artichoke dip), sour cream (sour cream coffee cake) or ricotta cheese (lasagna), us-ing low-fat mayonnaise, sour cream and cottage cheese, respectively, in the recipes will lower the overall calorie and fat content.

Soups, gravies and sauces can be thickened with pureed vegetables or mashed potatoes instead of cream or roux. You can also use pureed vegetables in stew, chili, meat loaf, meatball and Sloppy Joe recipes. This change lessens the amount of meat needed for a recipe and, more importantly, enhanc-es the nutritional value of the meal by packing the dish with extra vitamins and minerals and lowering calorie and fat content.

Protein is an essential nutrient to build and repair body tissues. Choosing lean protein sources – skin-less chicken, ground turkey breast, pork loin, beef round and flank steak – will decrease the fat and caloric content of recipes that call for meat. Some of the meat in recipes can be replaced with beans such as pinto, garbanzo or white or red kidney beans. All of them have great flavor, are high in fiber and protein, and add virtually no fat.

To add some pizzazz to recipes, many creative cooks utilize flavored vinegars. Homemade or store-bought flavored vinegars create a sharper and richer taste without extra fat, salt or significant calories.

Herbs and spices can be added to recipes to en-hance flavor. When you are baking, adding a small amount of vanilla and cinnamon will enhance the sweetness in your recipe without adding calories. Many of these flavor enhancers have medicinal ben-efits, too. Cinnamon may help boost metabolism, oregano has antioxidant and antibiotic properties, garlic may effect a slight decrease in serum choles-terol and turmeric has anti-inflammatory and antioxi-dant properties. Remember to throw out any herbs and spices that are more than a year old. Their pun-gency decreases over time.

Whether in your grandma’s handwritten recipe or one from your favorite cookbook, these small substi-tutions can make a big difference in your caloric in-take while boosting the quality nutrition of your food.

New Albany resident Kristina Jenny is a registered dietician and a contributing writer. Feedback welcome at [email protected].

Replacing half of the oil in a recipe with applesauce is a great way to cut down on the fat.

Replacing half the flour with a whole wheat/spelt flour/oats/flax seed mix will add fiber to the recipe.

Adding spices such as cinnamon and vanilla can sweeten a recipe without adding calories.


Ingredients:• 1 quart low-fat buttermilk • 3 cups unbleached, all-purpose flour• 2 tbsp. baking soda • 1 cup whole wheat flour• 1/3 cup vegetable oil • 1 cup whole wheat spelt flour• 1 cup unsweetened applesauce• ½ cup rolled oats• ½ cup blackstrap molasses • ¼ cup ground flax seed• 2 whole eggs, plus 4 egg whites• 1 tbsp. cinnamon• ¾ cup white sugar• 2 cups all-bran cereal• 3 cups bran flakes cereal

Directions: Preheat oven to 375 degrees.

Mix buttermilk and baking soda in a large mixing bowl. Add oil, applesauce, molasses, whole eggs and egg whites. Mix well. Add the flours, oats, flax seed, cinnamon, sugar and cereals. Stir well.

Grease a muffin pan. Fill each muffin slot half to three-quarters full. Bake for 20-23 minutes. Cool in pan for 5 minutes.

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Desk work65 calories/hourSitting is required at many jobs, but if you keep it moving as you work on tasks, you can burn about 65 calories. Place your assignments in different areas of your desk and, once you complete one, move to the next spot. You increase your burn by getting active at work. Get

up and walk to your co-workers’ desks if you

need to discuss an issue, rather

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21

Five for Fitness

Calorie BurnersIf the idea of tying up the laces of those running shoes doesn’t appeal to you, or if you don’t have

the time to even think about working out, you’re in luck. Some of your regular daily activities make an excellent way to get moving and burn off that extra helping of stuffing from the holidays.

Check out the following everyday movements and how many calories you lose without even knowing it. The numbers are based on a 150-pound person – a heavier person will use more calories.

Cooking74 calories/30 minutesKeep your budget – and your waistline – in check by tossing

that take-out menu and spending time creating a healthful meal, complete with whole grains,

fruits and vegetables. During a 30-minute meal preparation, you’ll burn about 74

calories. Beat the urge to snack while you cook and you'll be even better off. Instead, while you wait, get active with simple exercises. For example, try calf raises – rising onto the pads of your feet and holding, feeling the

strain in your calves – or counter push-ups, similar to traditional push-

up but placing your hands on the countertop and angling

your feet away.

Shoveling snow202.5 calories/30 minutesKeeping the driveway clear in winter is a necessary evil. Give your child a break and do yourself a favor by getting outside with an old-fashioned shovel to rid your sidewalk of that pretty, but dangerous, mess. Thirty minutes of shoveling can rid you of about 202.5 calories.

Shopping243 calories/hourHit a mall or wander the aisles of a grocery store for some enjoyable cardio. One hour of shopping burns about 243 calories – even standing in line takes off about 47 calories. To burn more, park farther away from the entrance. In the grocery store, carry a basket rather than push a cart and take your time scanning the shelves of the health food section, stocking up on foods rich in nutrients.

3

Watching TV72 calories/hourYour body can burn about 72 calories while watching an hour-long television show. Just avoid the common downfall of eating while watching. You can easily get caught up in the show or movie and continue snacking until its end, ignoring the familiar full feeling. Save food for table time and instead do abdominal exercises. For example, sitting straight with feet on the floor and your tummy tucked,

twist as far as you can to each side and hold for 10 seconds, feeling the contraction. During commercials, you can do crunches on the floor.

5

4


How can someone whose job keeps him or her stuck at the computer keep from spending all day glued to a chair?The No. 1 thing I recommend to people is to set some sort of mini-alarm that will pop up on your computer to remind you every 30 minutes to get up and, if nothing else, just walk around in your office. You’re getting up, you’re sitting back down, you’re doing a little bit of walking.

Are there exercises that can be done while sitting to help improve core muscles? What are they?The isometric abdominal hold: Sit in your chair with your feet flat on the floor and your back straight. In-hale and contract the abdominal muscles. Hold the contraction for 10 to 20 seconds before relaxing. Another option is the captain chair: Sit at the edge of your chair and grasp the front of the chair with both hands for balance. Take a breath in, straighten your back and stabilize your core. As you exhale, slowly lift your knees up toward your chest as high as you comfortably can. Hold the position for a count of three and then lower back down to the starting position. Complete three sets of eight to 12 repeti-tions. Other possible core exercises are the seated alternating knee raise and the seated reclining curl. You might also consider trading in your office chair for a stability ball.

What kinds of ailments do you see in sedentary employees after months of sitting each day at work?The No. 1 thing, and this won’t be a surprise, is obe-sity and weight gain. We know from research studies that people tend to way overestimate their physical activity and way underestimate how much they’re consuming. One of the most troubling tendencies that people have is to eat snacks at their desk.

What effects can work-related stress have on the body?We know that if you’re chronically stressed at work, one of the No. 1 things that can lead to is high levels of cortisol in your bloodstream, which can lead di-rectly to weight gain. Getting up and moving around is a great way to deal with stress.

How often should employees get up from their desks and walk around or stretch?I think every 30 minutes would be really good. If you wait an hour, that’s only getting up nine or 10 times a day, and that’s not really much.

What are some ways to reduce stress at the workplace? What can employ-ers do to help?One of the things that we encourage employers to do is make sure that they’re encouraging their employees to get up every 30 minutes and move around more. Depending on the size of the employer, they might start to develop some sort of corporate wellness program or maybe pay for memberships to a gym. It needs to be a culture at the company, though – it needs to be top-down, because if the employees don’t think it’s important to the company, the employees are much less likely to do it.

What benefits have you seen from corporate wellness programs?It used to be that only really large corporations had corporate wellness programs. But now we know that increasingly smaller businesses are doing this, because if you keep employees happy and, impor-tantly, healthy, they come to work more, and if they come to work more, you have higher production. If you can keep employees healthy, it makes them happier because it’s seen as a benefit, and they

Ask the Expert

Observing smart health practices is important at work, too. Whether it’s reducing stress, getting out of your chair every once in a while or just steering clear of

that box of doughnuts in the conference room, there are plenty of ways to stay healthy – and stay productive, too.

Q&A:

Steven T. DevorAssociate Professor for the Health and Exercise Science Program at The Ohio State University

EXPE

RT:

Devor has been a professor at OSU since 1999, prior to which he was a faculty member at Ithaca College in New York for two years. In addition to the Health and Exercise Science Program, he is an associate professor for the Department of Physiology and Cell Biology and the Department of Human Nutrition.

He holds a bachelor’s degree in chemistry and exercise physiology from Central Michigan University, a master’s degree in kinesiology from the University of Michigan and a Ph.D. from the University of California, Berkeley.

The Upper Arlington resident is married with two children, a boy and a girl. In addition to his teaching and research, Devor frequently speaks to corporate groups and works with marathon training programs. He also often participates in races, including the Columbus Marathon. “I try to get out of the lab and into the community as much as possible,” he says.

9 to 5 FitnessGood health isn’t a goal that should only be pursued at home


You have to think about physi-cal activity as something that’s in

your calendar every day. You could argue that it’s your most important

appointment of the day.

The last thought:

9 to 5 Fitness

come to work more, which means, ultimately, that the company makes more money.

What is the best example of a quality corporate/interoffice wellness program you’ve seen?In central Ohio, Honda, Nationwide, Wendy’s and Verizon Wireless all have very good corporate wellness programs. The best corporate wellness programs aren’t just about getting employees more physically active. They run stress reduction workshops, they run smoking cessation work-shops, they run weight reduction workshops. They really try to be holistic.

What is the most common question you’re asked about wellness?“What’s the most efficient way to spend my time exercising? Where do I get the best bang for my buck?” The answer to that question is “the one that you enjoy.” If you only like to run when you’re being chased, then you’re not going to want to run.

What’s your No. 1 tip for staying healthy on the job?Be more active. I don’t want to sound like a bro-ken record, but it’s all about making it a priority and building it into your day.


Stay comfortable while staying active with these cold weather must-haves

Hand-Knitted Retroreflective Cowls$45, www.k8knitz.comWhether you’re running, bike riding or just going to a party, stay warm, safe and hip with this handmade scarf. The Cowls glow or shimmer when reflecting light from a car, a flash camera or any other light source. This item is created with 80 percent acrylic and 20 percent wool, making it a cozy and stylish accessory.

i360 Headphone Hat Beanie v3.0$29.95, www.ithreesixty.comHold on to your hats and, in this case, your iPods as well. This one-size-fits-all product allows you to connect your iPod into a small detachable speaker within the cap so you can to groove to any type of music on the go. Your iPod is protected from moisture by a neoprene pocket. At the end of the day, the speakers and iPod can be removed before washing so you – and your iPod – stay fresh.

Gadgets & Gear

Agloves$17.99, www.agloves.comCreated by a mother-and-daughter duo, this brand new glove is not only green but also cutting-edge. Made out of bamboo and silver-coated nylon, the Aglove is en-gineered to make smart phone use even warmer and easier. Small amounts of real silver woven into fabric allow touch-screen devices to respond to your gloved fingertip. Agloves prevent chilly fingers during those cold winter months of smart phone use.

Scuba Hoodie$148, www.shoplululemon.comThis hooded sweatshirt is made of thick cotton fleece and lined with COOLMAX so it keeps you dry even when you’re sweating from your morning run. Once you finish your work-out, remove the button-off sleeves and wear your stylish vest to grab a cup of joe at the local coffee shop.

Under Armour ColdGear® Hood$24.99, www.underarmour.comThe double-knit fabric of this head and face mask give you all of the warmth of a knit balaclava with none of the bulk. The full face protection extends below the neckline so you don’t have any gaps between your hat and your shirt. The drop chin allows it to convert to a neck gaiter for maximum ventilation.

YAKTRAX$14.99 - $60, www.yaktrax.comThe worries of falling on slippery side-walks, driveways and more are finally over thanks to YAKTRAX. This product, inspired by the sure-footed Tibetan Yak, can attach to any type of shoe from ca-sual tennis shoes to heavy weight snow boots. Products are available for every-one from casual walkers to hardcore climbers.


Columbia’s Omni-Heat JacketPrices vary, www.columbia.comColumbia has recently created groundbreak-ing thermal technology that allows warmth and heat-loss to be contained. The jackets are based on layer and electronic technol-ogy small enough to fit inside a pocket. The Omni-Heat layer contains small silver dots that reflect personal heat back to the body instead of allowing the winter wind to whisk it away.

Insulator Performx tights$65, www.Zappos.com These tights use WarmStretch(TM) tem-perature-regulation fabric to help your body maintain a constant temperature in a variety of conditions. They are con-structed with special supportive fabric to help support and stabilize the muscles and joints of the leg during running or other fitness activities. The compression provided by tights helps circulation, too. Available for both men and women.


Stud

ies:Check out these books, sites and studies to keep your health on track

The Immortal Life of Henrietta Lacks

By Rebecca Skloot Skloot describes

the impact this poor tobacco farmer un-knowingly made on the science world with her cells. HeLa, or im-mortal cells, have been used to create the po-

lio vaccine and have led to breakthrough cancer discoveries. After Lacks’ death 60 years ago, her resting place remained unknown, as did her contribution to the medical world, until her descendants learned of it 20 years later.

Overtreated: Why Too Much Medicine Is Making Us Sicker and PoorerBy Shannon Brownlee

Journalist Shan-non Brownlee’s novel exposes the dirty little secrets of America’s health care system. Brownlee discusses the downfalls of me-dicinal practices within the U.S. and also provides her solution to not only control costs, but improve the quality of Americans’ health care.

The Monster Health Book: A Guide to Eating Healthy, Being Active & Feeling Great for Monsters & Kids! By Edward Miller

Miller’s book provides a new, fun and easy way for kids and their parents to fight back against the increasing incidence of obesity. The book includes descriptions of each food group, explains the rede-signed food pyramid and makes facts about different foods fun to capture the attention of any age group.

Book

s:Si

tes:

Insight

My Fitness Palwww.myfitnesspal.com

My Fitness Pal is the workout buddy you’ve never had – and it’s free. This website and the corresponding apps for iPhone and Android allow users to track food intake with a food and activity diary. The program will also make sugges-tions to you over time as it learns about your eating and exercise habits. The My Fitness Pal database contains nutrition and calorie information for more than 1 million foods.

Good Food Near Youwww.goodfoodnearyou.com

Whether you’re in a new place and have no idea what restaurant to choose, or you’re in a fa-miliar place and have no clue what the healthiest food option is, Good Food Near You is the solution. This website and app are easy for parents, teens and children to use. Just type in a location or res-taurant, and a list of healthy dining choices and foods will present itself. The website’s functions are free of charge and supply access to local menus and nutrition information of restaurants, grocery and convenience stores near you.

Are Afternoon Vaccines Better?A recent study at the University of Cali-

fornia shows that 2-month-old babies are more likely to sleep following vaccines received in the afternoons. After test-ing more than 70 infants, the scientists concluded that even if a baby receives a dose of acetaminophen or Tylenol, he or she is less likely to slumber in the morn-ing hours. Painkillers have shown to have no influence on the amount of sleep that

an infant has. These findings may be useful considering that a few hours of rest after a vaccination may increase its ef-fectiveness and response to the immunization.

Does Wi-Fi Kill Sperm?A report in the medical journal

Fertility and Sterility indicated that placing semen under a functioning laptop with Wi-Fi for about four hours killed more sperm and caused more DNA damage to remaining sperm compared to a laptop without Wi-Fi. About a quarter of the swimmers were killed, probably due to the electromagnetic radiation from wireless technology – but scientists are quick to point out that this finding may or may not have any impact on real-world fertility.


When your child needs urgent care,

everything matters.

Urgent Care. Close to Home.Canal Winchester • Downtown Columbus • Dublin • East Columbus • Westerville

And what matters most is pediatric expertise. � at’s why our Close To HomeSM Centers are sta� ed by medical professionals who have received additional training to care exclusively for children. Physicians, nurses, technicians, everybody at Nationwide Children’s Hospital is a pediatric specialist.

� is higher level of expertise enables us to see things others may not. We know when a simple fever could be something more serious. We know how to set a broken bone so it grows properly to its adult size. We know the correct dosage of medications for children of all ages.

Our suture techs even practice putting stitches in the soft skin of a peach, because it helps us minimize scarring on the soft skin of a child.

Every piece of equipment is also specialized. Why? Try � tting an adult-sized blood pressure cu� on the arm of a two-year-old. Or giving an injection to a � ve-year-old with an adult-sized needle.

Urgent care should be expert care. So always call your child’s doctor � rst and remember we’re here when you need us. For directions, hours and location speci� c information, visit www.NationwideChildrens.org/UrgentCare.

NatioNally recogNized. PersoNally recommeNded.

the orthopedic specialists at mount carmel have a single focus — doing what’s best for you. that’s why, for the sixth straight year, mount carmel New albany has received the Press ganey summit award — the country’s highest award for patient satisfaction. our orthopedic experts explore every option in determining the treatment plan that’s best for you — using the most progressive procedures available to get you back to the life you enjoy. it’s no wonder patients continue to recommend mount carmel New albany more than any other hospital in central ohio. the experts at mount carmel. the best doctors, doing what’s best for you.

whatsbestforyou.com

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Healthy New Albany - Jan/Feb 2012