Healthy Pizza – James Beuerlein, DC Student

the recipe book

Pizza is the bane of many who have tried to make the switch to healthy eating, but it does not have to be. In fact, my wife and I make scrumptious pizza weekly and we are able to do it guilt-free in about 30 minutes. How is this possible? Let’s jump into the recipe:

The Crust:

Buy Bob’s Red Mill Gluten-Free Pizza Crust at Harry’s or Publix and follow the instructions on the package exactly. It will require 2 eggs, 2 tbsp olive oil, and one package of pizza crust mix. Bake once for 10 minutes before topping. I recommend oiling the pan with grapeseed oil, which will not go rancid when cooked.

The Toppings:

Here is where you get to be creative, I’ll list some of our go-to toppings, but pick what you like, pile it on, and make it fantastic!

Spinach

Mushrooms

Olives (black, green or both)

Onion

Red Pepper

Minced Garlic

Tomatoes

Sun-dried tomatoes

Avocado

Black Beans

Fresh Basil

Cheese – This is the ringer. The trick is to use Mozzarella Almond Cheese! This can also be found at Harry’s and Publix. Absolutely dairy-free! For those who are more adventurous in the area of cheese, we often throw in some goat cheese or feta.

Sauce – Look for an organic, natural pizza sauce in your local grocery. The key ingredients to watch out for are wheat flour and sugar of any kind. Beyond that, go with whichever brand you like best for taste.

Following the instructions on the package, you will bake the crust alone, then top the pizza, then bake again for about 10 minutes – all at 425 F.

The nutrient content of this pizza will vary widely depending upon the toppings you choose. The list I’ve included here has a great variety of antioxidants (red pepper, onion, garlic, tomatoes, basil), vitamins and minerals (spinach, basil, tomatoes), healthy fats (olives, avocado, almonds), fiber and protein (black beans, almonds and pizza crust). This much is certain: this is one indulgence you will not feel guilty about!

Recipe makes two pizzas.

Personal Care Precautions – James Beuerlein, Chief Layout Editor

a healthy kick in the pants

It may come as a shock to you that many of the personal care products we use to get clean are actually filled with toxins ruining our health. Just look at the back of nearly any shampoo, deodorant, toothpaste, or cosmetic bottle – do you know what ANY of that stuff is?

While doing a comprehensive analysis of the thousands of possible ingredients in these products is well beyond my scope of knowledge, there are a few particularly nasty critters I want to draw your attention to.

PARABENS

Parabens is a preservative agent found in nearly 90% of personal care products and cosmetics. It has been found to cause skin reactions including rashes, eczema, and dermatitis. It is also found in many anti-aging lotions, though some studies have shown that it actually speeds up aging when exposed to UV light. Parabens can also mimic estrogen in the body, causing negative side-effects on sexual organs and perhaps contributing to breast cancer. Many labels of natural products will now proudly claim “Parabens-free.” This is one ingredient you do not want in or on your body at all.

PROPYLENE GLYCOL and POLYETHYLENE GLYCOL

These organic alcohols are found in many products and are used to stabilize fragrance formulas. However, these exact same compounds are also used in industrial cleaners, anti-freeze, oven-cleaner, and hydraulic fluid – partly, because of their ability to break down cellular tissue. When reacting with your skin, these ingredients are potentially cancer-causing and have been shown to be related to kidney problems, dermatitis, liver problems and weakened immunity.

SODIUM LAURYL SULFATE and SODIUM LAURETH SULFATE

These ingredients are foaming agents found in many soaps, shampoos, toothpastes, and many industrial cleaners like car wash soap. They are particularly dangerous because of their ability to denature proteins, which can have disastrous effects on cells. SLS has been linked to eye malformation in children and has been shown to produce eye damage, depression, and labored breathing in some animal studies. These compounds can also mimic estrogen, causing sexual organ side-effects such as infertility and possibly contributing to cancer. When deposited in the brain, heart, and liver tissue, these compounds become a source of the known carcinogen, nitrosamine.

FRAGRANCE

Anything listed as a “fragrance” on a personal care product is exceptionally murky to judge. This is because the FDA does not require companies to publish the ingredients that make up their fragrances. There’s no telling what sort of chemicals are included in them. It is better to go with products that tell where their fragrances come from (i.e. plants).

The next time you go to replenish your stores of hygienic delights, watch out for these ingredients and opt for something more natural. A good rule of thumb is “the fewer ingredients, the better.” A few brands out there that do a particularly good job are Jason’s, Tom’s, and Nature’s Gate – to name just a few. I personally recommend starting fresh. Go through your products and junk the ones that have these ingredients. Making this change in your lifestyle will drastically reduce your daily toxic load.

Live Life to Your Fullest – Alexandra Gerdel, Chief Content Editor

From the Chief Content Editor

When we’re in school, it’s easy to get bogged down in the everyday routine of tests and studying for class. Graduation and the real world can seem so far, and any dreams we have outside of being students exist in the future as a “someday” ideal that we can’t have right now due to our circumstances of still being in school. I’ve learned something pretty cool during my time at LIFE: your circumstances don’t matter. We don’t have to wait until we graduate to be the person we’ve always dreamed of being.

Last August, I created a vision for myself that was far bigger than just graduating from school and opening my practice. I saw myself as an international leader in chiropractic, working to transform the profession in its second century. I never envisioned taking on this role I saw for myself until after I had graduated and maybe even been in practice for ten years. I was blinded by the hoops still left to jump through in school and still being tied to government funded living expense checks.

About three months ago, something in my thinking shifted. I’ve suddenly found myself in the role I only dared to dream of back in August. The reason? I got bold, started speaking and writing my ideas beyond the realm of just our LIFE campus. The result, I realized while I was at New Beginnings earlier this month, was that other leaders in our profession actually knew who I was. It was while I was at New Beginnings I realized I have actually made an impression on those out to save chiropractic and save the world, and become the leader I dreamed of becoming.

My goal here is not to brag or make myself look cool, it’s to leave you all with this message and hopefully with the inspiration to really take on your life and be who you are. So many of us live life without fully expressing ourselves because we get bogged down in everything surrounding us and allow that to define us. You are not your finances, your divorced parents, your final exam schedule etc. Who you are is who you choose to be in the face of all the obstacles and life imperfections we each face on a daily basis.

If you have not done so, take a moment to consider your life and your actions. Who are you? How do you act and behave? In each moment, who do you choose to be? Who would you like to be? The theory of the power of positive thinking runs rampant within the chiropractic profession and on this campus. While I fully believe in maintaining positive thoughts and attitudes in order to get what you want, I also believe it requires action. I became a leader because I stopped acting like a scared student, swallowed by the pressure of school and exams and with nothing to offer the world. I started taking actions consistent with a leader. I met people. I shared my ideas and writing with people. I was bold and courageous.

So I ask you, who do you want to be? What’s holding you back? Don’t wait for tomorrow to get here. The future is right now. You are capable of being whoever you wish to be in this moment. Dream big. Reach for the stars. The only thing in your way is you deciding who you want to be.

Ask the Coach – Dawn Kreusser, Life Coaching Club

Question:

“I’m most of the way through my undergraduate program and have accumulated $40,000 of student loan debts. I graduate in two quarters and I’m freaking out about how I’ll start repaying it.”

Coach’s answer

First of all, congratulations on being so close to completing college! Life coaching is about getting beneath the surface of your worries. You mentioned that you are “freaking out” which is a pretty strong statement; try exploring that statement even further. What is the root of your “freak out?” This will help you pin point where to go next. For instance, does your anxiety come from uncertainty about finding a job when you graduate? Or does your anxiety come from a lack of knowledge on loan repayment options? Or are you the type of person whose anxiety is relieved by a specific, detailed plan? Perhaps even the most detailed plan won’t alleviate your anxiety because what you really need is to confront your apprehension about leaving the school that’s been your home for years. Or maybe “freaking out” is your way of motivating yourself toward action and is actually very helpful to you. The answers to these questions will help you to deepen your understanding of yourself and your situation.

If you feel you need more information or knowledge to alleviate your anxiety, where will you start? You could brainstorm options, including researching websites such as www.brokegradstudent.com, talk with financial aid counselors, and ask friends or family members who have been through the same situation about what they did and how they handled it. Really push yourself to come up with as many options as possible, even crazy ones.

You could create a spreadsheet of exactly how much you need to pay each month and how long it will take you to pay it. You could make two copies of the spreadsheet. Keep one and burn the other to show those loans that you’re the boss! Brainstorm until you can’t think of anything else, then think of two more ideas. Write them all down and pick the ones you think will work for you. How will you feel once you have accomplished those ideas?

Once you have picked an action to accomplish, when will you do it by? Be specific: “I will research three loan advice websites by May 1^st.” The more specific you are, the more likely you are to accomplish the task and reduce your anxiety. Find a friend and ask him/her to keep you accountable. Most of all, enjoy the learning process. Good luck!

Barefoot Running – James Beuerlein, Chief Layout Editor

Trading Pains

I’ve started training for my first triathlon, the Peachtree International Triathlon on May 14^th, so I figured it was about time I wrote about exercise. In reality, long distance cardio is not the ideal type of workout for me, but it’s what I’m currently engaged in since I am training. For general health purposes, I recommend burst or interval training like a brand new program called Max T3, which I will write about soon. It’s pretty fun training for three sports at once, though they are VERY different. Thus far in my triathlon training, I can tell you this about the difference in the three sports:

Swimming and Cycling make you tired, but running make you HURT!

Running is my weakest link, though I’d say I’ve come a long way from where I started. Only once in my life prior to this year have I run over three miles. That was in 5th grade… I hated distance running all through school, though I was never fast enough to be a sprinter, so I turned to shot put. All of that changed for me this year, however, and it actually started before embarking on a triathlon-training regimen.

So, where did this new enjoyment of running come from? The answer: taking my shoes off. That’s right, Barefoot Running! Now, I haven’t toughened up my feet enough to run totally barefoot, nor do I plan to, but I do run in the next best thing: Vibram Five Fingers. If you’ve not yet tried these out you might be asking questions like: Wouldn’t that hurt more? What about arch support? How can you run without cushion and not get injured?

The secret is all about structure. The human body is not designed to run, or walk for that matter, striking the heel first. Think about it – when you land on your heel first, all the weight, impact, and force of your stride goes straight into bone. First your heel, then your ankle, up your leg and to your knee – it’s a solid highway of bone for the force to crush through and cause undue wear and tear, not to mention pain. This is why we started putting cushioned heels in shoes in the first place, to absorb some of the blow. Long term, running this way will lead to pain, bad joints, and early degeneration – plus, it’s less efficient.

The body is designed to step on the forefoot or ball of the foot. When your weight lands here, the impact is absorbed by the structures in your body specifically engineered to do so – tendons and muscles. Picture it, when you step on the ball of your foot without striking your heel, all the force is absorbed by the tendons and muscles in your foot, calf and thigh. Not only is the force dissipated, but you’re now in the perfect position to rebound and spring into your next stride.

Wait, aren’t you just trading joint pain for muscle pain? Well, yes, but the difference is this: muscles can be conditioned to withstand greater amounts of stress fairly quickly. Joints and bones… not so much. If you do some searching on the Interweb of people who run in Vibrams, they’ll tell you: It will destroy your calves until you build up the muscles. This is where I am. Having talked to a few people who have gone through it, this build-up period purportedly lasts about a month, then it’s smooth sailing.

Man, do I get sore! However, I have not had one ounce of ankle, knee, hip, or back pain during or after running. Not only that, but I’m improving at an incredible rate: I shaved nearly 45 sec off of my 3-mile time the day I wrote this article. WOOHOO! That’s one trade I’ll make any day.

Workout Recovery Drink – James Beuerlein, DC Student

The Recipe Book

If you work out a lot, or even just want to maximize the effects when you do work out, one essential step is giving your body the proper nutrients to recover, rebuild, and refuel after your workout. There are lots of expensive recovery drinks and powders out there designed to do this very thing. However, many of them contain unhealthy chemicals. You want to refuel with the best! Below is my own creation that is so tasty it could be on the dessert menu. Every time I drink it, I think to myself: “Can it really be this good AND this healthy?” After the recipe, I’ll discuss the ingredients and their purposes.

8 oz Coconut Milk
2 RAW eggs (you could also substitute a whey protein powder, but see not below)
½ tsp cinnamon
1 scoop berry greens powder (pick your favorite brand)
½ banana
2 tbsp almond butter
8 oz water (or until desired consistency)

Throw everything into a blender and blend at highest speed until smooth. I typically do not add ice, but you could do a little ice and little less water if you prefer it to be more like a milkshake.

The Fuel:

The banana and coconut are awesome sources of electrolytes, especially potassium, that you will have expended during the workout. They are also good sources of fiber, and the coconut is a terrific source of good saturated fat. The eggs and almonds are loaded with the protein you’ll need to rebuild your muscles as well as good fats. Lastly, the cinnamon contains extremely potent antioxidants and the water will help you rehydrate. What else could you ask for? And it’s friggin’ delicious!

NOTE! Two words of caution at this point:
1. If you’re going to use raw eggs, you MUST be sure that you’re getting them from a good source. They need to be organic and cage-free at the least. Even then, I recommend getting them from a local farmer who can actually tell you what his practices are, this goes for ALL uses of eggs.
2. Whey protein is undoubtedly one of the best sources of supplemental protein to use when trying to build muscle or simply to eat healthy on the run. However, most whey powders contain ingredients or low-quality protein that you do not want. Be sure that you’re getting a good, quality brand. What they have on the shelves at the supermarket is probably not going to cut it.

Be sure to replenish your body properly to get the best results from your workouts, and I hope you find this as easy and scrumptious as I do!

Unraveling Omega-3′s – James Beuerlein, DC Student

The Supplement Scoop

Many people have heard some buzz about “Omega-3 Fats” in the media for the past few years, and you’ve probably seen the bottles of countless brands lining the shelves at your drugstore or supermarket. So what’s the big deal? And what’s the difference between all the supplements out there? I’m glad you asked. I’ll address the science behind omega-3, explain the pickle we Americans are in concerning it, then talk about health benefits and sources of omega-3.

Technically speaking, an omega-3 fatty acid is an unsaturated fatty acid that has its final carbon-carbon double bond in the n-3 position (third from the end). Some of the most common omega-3’s used in the body are ALA (α-linolenic acid) EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). All omega-3’s are essential – meaning your boy cannot make them de novo out of spare parts. Additionally, your body has only a limited ability to convert “short-chain” omega-3’s (like ALA) into the extremely beneficial “long-chain” fatty acids (EPA and DHA). Omega-3 and omega-6 fatty acids are both used to produce eicosanoids (like prostaglandins, etc.) which are partly responsible for pain sensation and inflammation to aid in healing. The difference between the two is that omega-6 is converted into eicosanoids much more rapidly, and therefore can promote chronic inflammation if not properly balanced with omega-3’s, which are “less inflammatory.” Okay, that’s enough Biochem…

Why are they so important? Many of the chronic diseases afflicting our modern society are inflammatory in nature, notably heart disease. Therefore, since omega-3 and omega-6 fatty acids are essential, ingesting them in the proper ratios is absolutely crucial to good health and avoiding chronic inflammatory disease. The proper ratio in humans of omega-6 to omega-3 ranges from 1:1 to 1:4, depending upon which study you look at, though most agree that you need more omega-3.

The dilemma: our modern civilization has perverted our “natural” food supply and the resulting effects on our health are devastating. The typical western diet has an omega-6:omega-3 ratio of anywhere between 10:1 to 30:1 – that’s an absurd imbalance on the side of omega-6! No wonder we have so many inflammatory diseases wreaking havoc in our society. And the only “adjustment” I know of that will enable the body to correct the ratio of essential fatty acids is an “adjustment” to our diet.

The benefits of supplementing with omega-3 fatty acids have been studied extensively, resulting in the following conclusions: Omega-3 supplementation is extremely effective in preventing, reducing, and reversing cardio-vascular disease, along with other inflammatory diseases such as arthritis. Omega-3 fatty acids have also been shown to be an effective means for preventing and even treating cancer, especially breast, colon, and prostate cancers. They are also paramount to the proper development of both the neurological and immune systems in children, and protecting these systems in adults. While these findings are impressive, please understand that I’m not advocating the use of omega-3 fatty acids as a supplemental, silver-bullet treatment for disease, but rather as a necessary dietary lifestyle change to maintain good health.

So where do we get these amazing fatty acids? This is where our processed food and factory farming industries have done us a grave disservice. On the one hand, most of the oils used in processed food are outrageously high in omega-6 – e.g. Soybean oil 7:1, corn oil 46:1, canola oil is 2:1 The following oils contain no omega-3’s: sunflower oil, cottonseed oil, peanut oil.. On the other hand, parts of our diet that normally would be good sources of omega-3’s have been altered by factory farming: grass-fed beef is 1:4, grain-fed beef is 36:1. Generally, grass-eating animals have much higher ratios of omega-3. This is one more reason it is crucial to buy grass-fed beef, rather than grain-fed.

Remembering that EPA and DHA are really what we’re after, a few great sources, other than grass-fed meat, for omega-3 fatty acids are fish oils (salmon, cod liver,) flax seed oil (ALA only,) krill oil, and oils from algae. Having these sources available as a part of our diets is not always convenient, which is why I recommend supplementation. I do strongly urge, however, to find a good quality supplement. The drugstore or supermarket brand of omega-3 capsules are often rancid and of poor quality. Here are a few brands that I trust: Carlson’s, Nordic Naturals, Garden of Life, Mercola, and Maximized Living’s “Perfect Omega.”

The Art Of Communication – Alexandra Gerdel, Chief Content Editor

Communication is one of those fundamental keys necessary for success in any aspect of life. Whether it’s a relationship with a significant other, a family member, a business partner, a patient or your best friend, communication is the glue that either makes or breaks the success of that relationship. Recently, I’ve been looking a lot at how I communicate, and I decided to share some of my thoughts in this issue of Vital Source.

My inquiry into how I communicate began after the release of the last issue of Vital Source. After the release of my War on Funnel Cakes article, I realized that despite my intention to not attack anyone for liking funnel cakes, the title of my article alone could have created a hostile emotion in anyone who loves funnel cakes. And although I did clarify I didn’t have any issue with someone liking funnel cakes—my issue was with the integrity of a school committed to health and wellness selling funnel cakes—I failed to make that point early enough in my article to encourage those who disagreed with me to keep reading. As a result, I was booed one day walking into class, and several of my friends commented they didn’t want to eat around me at lunch because they were worried I was judging them for what they were eating.

One of my friends raised a valid point – you can’t suddenly take away something like funnel cakes from an annual event without upsetting a lot of people. I certainly  agree that changing someone’s perspective on their health and inspiring them to take control of their overall wellness is a difficult and delicate task. While I stick to my argument that this institution should not be serving funnel cakes or allowing fast food and unhealthy vending machines on this campus as a matter of integrity, I do agree that the change needs to be made in a way that inspires those in our community to take control of their health.

These events made me really think about what my intentions are when I’m speaking with someone, writing, or sharing a point of view. For those of us in the chiropractic program, we tend to have a different way of thinking than the general public has, when it comes to getting adjusted, what to eat, how to exercise and the definition of health and wellness. In communicating our ideas, I’ve realized that it can be easy to come across in a negative way to someone, especially when my passion and excitement lead the charge and effectively prevent me from really listening to the person with whom I am communicating. Whether I mean to or not, I’ve realized that I can easily appear to others as judgmental and as making them wrong for not knowing what I know and/or not being on my level when it comes to the meaning of health and wellness.

I don’t think any of us wish to educate and motivate our friends, family and patients to take control of their health by means of brute force, making them feel guilty or scaring them into submission to change their ways. This approach, along with our passion and our drive to change the world, can certainly come across as overwhelming if we don’t communicate effectively. I’ve realized my intention is always to inspire those around me, but I haven’t always communicated in a way that produces that effect in others. I have become very aware of how to choose my language and what I say in order for inspiration to be the end result. My focus is no longer just to get a point across, it’s to truly relate to the person or audience with whom I’m speaking. The difference has been huge, and inspiring.

I invite you to look at your own life. How do you communicate with people? What are your goals when you talk with someone? What kind of impression do you want to leave? When you’ve decided what your goals are for the person with whom you’re speaking, join me in starting to communicate with them in mind instead of yourself and your own agenda. Send feedback to Vital Source at submissions.vs@gmail.com and let us know how things change for you!

Healthy Fried Chicken – James Beuerlein, DC Student

The Recipe Book

Healthy fried chicken? Sounds like an oxymoron, right? Well, it doesn’t have to be. The things that make most fried chicken absolutely atrocious for your health include: the chicken itself, when it is factory farmed, full of antibiotics, hormones, and disease; the oil it’s fried in, which is usually hydrogenated canola oil, soybean oil, or something else heated way beyond its threshold; and the breading, made from  highly processed white flour that turns to sugar instantly inside your body. The good news is, you can do something about all three!

Here’s a recipe for HEALTHY FRIED CHICKEN, where the focus is on QUALITY:

• 2 ct. organic, free-range boneless chicken breasts cut into nuggets, strips, or whole
• ½ cup coconut flour
• 2-4 tbsp coconut oil
• Spices:
• 1 tbsp curry powder
• 1 tsp basil
• ½ tsp paprika
• Or make your own mix!
• Salt, ground pepper, cinnamon, lime juice (to taste)

Preparation: Melt the coconut oil in pan on medium heat (4-5 out of 10). Mix the dry coconut flour and spices (not the lime juice) in a bowl until uniformly mixed. Thaw, rinse, and cut the chicken breasts into desired form. Roll the chicken in spices until generously covered. Fry the chicken in a frying pan, flipping every few minutes, until cooked through and through. Note: You may need to add a bit more oil at some point while cooking, especially if not all of the chicken fits in the first batch. Just before removing from the pan, sprinkle lime juice over the chicken and stir. Serve with lots of veggies like steamed broccoli or asparagus.

If you want to spice it up, slice a fresh jalapeno pepper and throw it in the pan with the chicken pieces, letting it cook with them. Also, try experimenting with your own mix of spices. Just throw in whatever you like – it’s hard to go wrong here.

Here’s our “nutrition facts” for the meal. Free-range, organic chicken will be free of antibiotics, hormones, and other harmful additives. It’s a great source of healthy protein. The coconut oil is a healthy saturated fat that won’t go rancid when cooked at medium temperatures. The coconut flour is a great, gluten-free breading. The spices contain all sorts of antioxidants, anti-inflammatories, and trace minerals, depending on what you use.

This is a great, simple meal to keep stocked at home, especially when you’re prone to craving Chik-fil-A!

Greens Powder – James Beuerlein, DC Student

The Supplement Scoop

Anyone who has eaten lunch with me, or even anywhere near me, on campus has probably noticed that part of my daily routine is to drink a mysterious, dark green liquid affectionately referred to by some as “swamp water.” In reality, what I’m drinking is a “greens powder.” It’s a green food supplement designed to augment my diet with boost of nutrients that may otherwise be lacking. Now, I eat pretty healthily, as you may gather, but let’s put this in perspective:

To quote from one manufacturer’s website, “Nearly every major health organization recommends eating five to nine servings of fruits and vegetables per day to maintain health. Yet, according to the U.S. Department of Agriculture, less than nine percent of American adults consume the recommended number of servings.” To our further disadvantage, much of the produce we do consume has drastically reduced nutrient content, due to the depleted soils we farm and the chemicals we add to give produce a longer shelf-life. By the time we eat it, we get much less benefit than we would have 50 or 100 years ago.

A greens powder gives you those missing nutrients in the form of whole foods -vegetables, fruits, and proteins, which have been dehydrated, cold-pressed, or freeze-dried. They are made into a powder and also contain added enzymes, probiotics, vitamins, and minerals. This powder is to be mixed with water and taken once a day. It’s also great to add to a smoothie for a meal or as a post-workout recovery drink, especially if you’re not fond of the taste.

In fact, here’s my recovery drink recipe: Two whole raw eggs, a serving of greens powder, 5-6 oz of coconut milk, 8 oz water, cinnamon to taste, and just a tiny sprinkle of cayenne pepper (sounds like an anti-hangover drink, right?) If I’m feeling feisty, I might throw in some almond butter, as well. Bam! You’re now turbo-charged with protein, healthy fats, antioxidants, and TONS of nutrients. Everything your body needs to refuel and rebuild.

There are several great brands of greens powders out there, including Garden of Life, New Chapter, and Barlean’s. Some key things to look for: You want it to be based on WHOLE FOODS, raw or minimally processed. Also, you want it to be free of any chemical additives, fillers, and/or sweeteners. Lastly, since there are typically so many different foods in the ingredients, if you have allergies, please read the label carefully to make sure that it contains nothing that will cause a reaction. Taste will vary from brand to brand, and many companies make a “Berry Greens” version of the powder with added fruit for taste and additional antioxidants. A few “lite green” drinks you may have seen before include “Green Machine” by Naked, and “Green Superfood” by Odwalla. These two are very tasty, although they do contain a higher sugar content than the powders mentioned above. Usually, added supplements will vary from brand to brand, and each  person can select brands based on his/her own known deficiencies. However, I recommend a greens powder for EVERYONE. The state of food in America simply doesn’t supply us with everything we need. Try one out today!

Squatter’s Rites – James Beuerlein, Senior Staff Writer

Or what i learned about myself in the bathroom

What I’m about to share may seem shocking or down-right abominable to readers in the United States, but is perfectly normal for 2/3 of the global population and EVERY human that has lived before 1850. Simply stated, we’ve been going to the bathroom the wrong way. I’m afraid I won’t be able to avoid certain indulgences in this article: The way your parents potty-trained you is a bunch of crap (pardon the pun). Humans are anatomically designed to defecate in the deep, squatting position – NOT in the chair position. In fact, there are some pretty serious consequences for ignoring this more natural position.

I have been thinking this over for a couple of years now, but I only recently decided to take action. I built my very own squatting platform to go over my toilet. The decision to build my own came after the rather frustrating discovery that no company in America sells a squat toilet or ‘squatty-potty.’ I did, however, manage to find one company (www.naturesplatform.com) that sells squatting platforms for existing toilets, and to that company I owe a great deal of my information on this subject.

Now for some anatomy.  Why is squatting better? Glad you asked. As it turns out, there are several reasons:

First, the puborectalis muscle, which enables us to maintain continence, is relaxed when we are in the squatting position, allowing the rectum to straighten, but it chokes the rectum when in a seated position, which is, after all, its job.  This causes us to strain and exert excessive pressure when defecating, which can cause many problems. Besides preventing undo strain, defecating with a relaxed puborectalis makes bowel movements faster, more efficient and more complete. This helps to prevent fecal stagnation, which is a prime factor in colon cancer, appendicitis and inflammatory bowel disease.

Secondly, the squatting position allows for the complete closing of the ileocecal valve, between the colon and small intestine. When seated, this valve does not seal and can leak fecal matter, contaminating the small intestines.

The final major benefit of squatting is that it tends to provide relief from straining when defecating. Apart from the unpleasantness, straining during bowel movements is one of the primary causes of hemorrhoids, hernias, diverticulosis, pelvic organ prolapse, and bathroom heart attacks. (Yes, there is such a thing.) The strain accompanying sitting on the toilet can be deadly for those with already weakened cardio-vascular systems, causing them to be even more susceptible to acute coronary events. This is why patients admitted to hospitals for heart disease are given stool-softeners.

In addition to the disorders mentioned above, proponents of squatting (squatters?)  claim the posture can be effective in the prevention and/or treatment of many other disorders, and have studies to back them up. Check www.naturesplatform.com and http://www.toilet-related-ailments.com/index.html.

After building a squatting platform and using it for a month, I’ve found it thus far to be quite enjoyable, and (whether by placebo-effect or not) I feel it does make a difference. It was stated earlier, that two thirds of humanity is already using “squatting” as their main mode of defecation. To quote Jonathan Isbit, founder of Nature’s Platform, “In those cultures, appendicitis, diverticulosis, hemorrhoids, colitis, prostate disorders, and colon cancer are virtually unknown.”

My challenge to you: First, research it for yourself, then get off your butt and squat!

From the Chief Content Editor – Alexandra Gerdel, Chief Content Editor

The Untimely demise of my anti-television life

I believe everyone has at one point in their life gotten so lost in the fantasy world of a movie, book or TV series that their own lives become boring and empty by comparison. They spend all of their time lost in deep thought and daydreams, counting the hours, minutes, seconds before they can watch more and daydream more about the world about which they fantasize constantly. It has been a very long time since something has literally transported me from my own reality to the fantasyland of another world, thereby rendering showering, eating and socializing completely unnecessary and, to be honest, somewhat of a nuisance. Fortunately, being in the Doctor of Chiropractic program has kept me too busy to find a great book or TV show to lose myself in. That was, until this past break.

On my return flight from Vermont to Atlanta, my two and a half year stint of not having a TV show addiction was sadly ended by the evil conniving of the Delta Airlines in flight entertainment planner.  Although I fought the urge and really tried not to look at the mini TV screen positioned perfectly for my viewing pleasure, it only took about two minutes before I found myself not only watching, but completely enamored with a random episode from somewhere in the middle of the first season of Glee.

As soon as my plane touched down in Atlanta, I rushed home ecstatic to watch as many episodes of Glee as I could find, only to have my hopes crushed by Hulu and their 90 second preview teasers to encourage a subscription to Hulu Plus.  Defeated, I went to bed devising a plan to somehow watch all the Glee I could handle (for free) before another quarter started. Thanks to Netflix and a whole lot of snow and ice, this plan came to fruition, and before I knew it I was even more addicted to Glee than I could have ever imagined. Yes, I am almost embarrassed to admit that as a 26 year old soon to be doctor of chiropractic, I stayed up till the wee hours of the morning night after night, watching episode upon episode of 20-something actors pretending to be singing and dancing teenage misfits. Misfits trying to find themselves in the scary, unfriendly world of high school while sticking to the social code that separates jocks and music geeks.

It’s really difficult to say what has me so hooked on Glee. It could be the ridiculous storylines of each and every episode. The writing somehow manages to satirize the black hole of high school stereotypes while simultaneously making the viewer care about the characters. Or it could be Sue Sylvester’s (Jane Lynch) endless one-liners about Will Schuster’s (Matthew Morrison) hair. For example: “I don’t trust a man with curly hair. I can’t help but picturing birds laying sulfurous eggs in there, and I find it disgusting.” But I think the part of Glee that really stole my reality for approximately one full week and all Tuesday evenings until Season Two is complete, is that it reminds me of how much I am a real life Gleek.

If you look around our campus, you could say that everyone here is a Gleek. I don’t mean in the sense that we all secretly want to burst into song and bust a move, but more in the sense that Life University is different from other universities. For those in the chiropractic program we stand in the face of adversity. Our friends and family don’t necessarily understand why we’re becoming chiropractors, the world might not consider us “real” doctors. Despite the battles that have already been won, we still have to fight like hell to earn the respect of those outside our chiropractic bubble. Glee represents the same concept, a group of people being true to who they are and what they believe, no matter what others think, say or do. Understanding this, and why we are here doing what we do, is key to our future and success as individuals and as a profession.

I am a Gleek and I am proud of it. Embrace the Gleek in you, and if you feel like it, join me on Tuesdays at 8 PM for an hour-long escape to fantasyland!

From the Publisher’s Desk – Jason Feltz, Student Publisher

The death of Subluxation?

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Probiotics – James Beuerlein, DC Student

This issue’s supplement scoop

There are a lot of supplements and food products marketed to the health-conscious – touting their benefits because they contain probiotics, prebiotics, or synbiotics. So what are they? What do they do? What are they good for? Where can I find them?

According to the World Health Organization, PRObiotics are “Live microorganisms which when administered in adequate amounts confer a health benefit on the host.” Most commonly these organisms are bacteria, though certain yeasts and bacilli are also utilized. In the diet, probiotics are often found in fermented foods to which live, active cultures have been added. Otherwise, they can be taken in supplement form.

Though the names can be confusing, PREbiotics actually refer to “non-digestible food ingredients that stimulate the growth and/or activity of bacteria in the digestive system.” In other words, prebiotics are food that we can’t digest but GI-inhabiting flora can. On the other hand, SYNbiotics are nutritional supplements combining probiotics and prebiotics.

What do probiotics do? As a vital part of our symbiotic existence, humans play host to billions upon billions of microorganisms at different points along our digestive tract. Many are mutually beneficial, helping us digest things that our own enzymes cannot. Others can be pathogenic or produce harmful toxins. We maintain a delicate balance between the “good bacteria” and “bad bacteria.” When that balance is upset, probiotics may be used to help restore balance and assist digestion. Though they do not consist of the same bacterial strains already in our normal gut flora, they can reduce the effects of the harmful microorganisms through competitive inhibition and contributing to elevated immune function. This can be especially helpful after “good bacteria” have been wiped out by an administration of ANTIbiotics.

So, what are they good for? In addition to the benefits listed above, probiotics have been shown to aid digestion as well as contribute to the following functions: managing lactose intolerance, preventing colon cancer, lowering cholesterol, lowering blood pressure, improving immune function, preventing bacterial infections, reducing inflammation, improving mineral absorption, managing urogenital health, alleviating Helicobacter pylori infections (which can cause peptic ulcers,) Antibiotic-Associated Diarrhea (AAD) Irritable Bowel Syndrome (IBS) and colitis.

Sounds great, where can I get them? Probiotics can be found in supplement form from high-quality companies like PB8, Garden of Life, and Mercola, or they can be ingested through diet (though on a much less-potent dosage) from foods like goat’s milk yogurt, kefir, Bragg’s apple cider vinegar, and kombucha tea. Many probiotic supplements list their dosages in terms of “billions of microorganism” with pills containing anywhere from 2 to 20 billion. Consult your doctor before taking probiotics. Probiotics could have potentially negative effects on people who are severely immunocompromised.

Ask The Coach #2 – Life Coaching Club

Ask The Coach is a new, regular column in the Vital Source. In each edition, Life’s top intern life coaches provide guidance and support in response to students’ questions about pressing life issues. You are welcome to submit your question to faculty member Dr. Cherry Collier at: cherry.collier@life.edu, who will maintain your confidentiality by keeping your identity anonymous.

What would you like help with? What are you juggling in your life that you need a fresh perspective on? Get writing!

Q: “I am a full time student and very focused on my classes…to the point where my spouse is telling me we do not spend any time together anymore. How can I remain focused on my classes but also show my spouse how much I care about our relationship? I need help balancing the two”.

A: Wow, that sounds stressful!  Let me first recognize the courage you had to have in order to take on pursuing your education while also being in a committed relationship.  I see that your commitment to school is very important right now, but since you also don’t want that to take away from your relationship with your spouse, I think you and I should work collaboratively to come up with a plan that helps you feel balanced.
I would like you to participate in an exercise called the “Future Self.”  To start this exercise, find a comfortable position in a place where you won’t be interrupted for at least ten minutes.  While focusing on the in-and-out of your breath, let yourself relax further and further.  Next, I want you to imagine yourself after you have graduated.  Imagine what your appearance looks like, the look on your face and notice how you feel.  Then, let your current self approach your future self and start a conversation.  Share with your future self everything about how you currently feel, including your concerns and what you desire to happen.  After you have fully expressed yourself, pay close attention to the sage advice your future self will give you.  Let your future self tell you how you made it to graduation and what you did in order to get there feeling balanced.  Since you and your future self are the same person, you can trust this advice.  Make sure to find a way to remember what your future self tells you so you can go to that advice whenever you need it on your educational journey.
I hope this exercise helped lead you closer to your goal of feeling balanced.  However, if you find yourself needing more, please come visit The Coaching Club on Tuesdays at 5:30pm in CUS room 206 to speak to a coach in person.

 

Be A Raw-Foodie – James Beuerlein, Senior Staff Writer

I’m sure we all have friends or acquaintances who are either vegetarian, pescetarian, or even vegan, but taking it one more step to the extreme are the Raw Foodies. These health-nuts live on a diet of mostly, or sometimes exclusively, raw foods. In most cases this also includes vegetarianism or veganism, but some raw foodies actually eat raw meat, fish, or eggs. Primary food groups for raw cuisine include vegetables, beans, nuts, and fruits. They do this because of the added nutritional benefits of uncooked food, and some have startling results.

Recently, I was delighted to read an article about Bernando LaPallo, a 109-year-old African American who has lived on a diet of almost exclusively raw plant-based foods since he was 4 years old. That’s 105 years! What’s more: he’s still in amazing health! He wrote a book called Age Less, Live More. I highly recommend you check out the article and attached videos to see his powerful story: http://articles.mercola.com/sites/articles/archive/2010/12/10/are-you-using-this-powerful-antiaging-secret.aspx

The reasons for following this raw food regimen are manifold. Firstly, if food is never heated many of the beneficial proteins and “live” enzymes (not denatured) are left intact, providing more useful fuel than cooked food. Secondly, any food cooked in water will inevitably lose some of its water-soluble vitamin and mineral content (boiling vegetables.) Additionally, heating some foods, especially in microwave ovens, can even create carcinogenic compounds which are consumed by the patron.

An indirect benefit to eating raw food is that it is inherently a commitment to eating high-quality food! Raw foodies are aware of the hygienic benefits of cooking – namely, destroying or killing harmful microorganisms – and therefore must be all the more diligent to ensure their food is fresh, clean, and free from pesticides or other contaminants. Not only do they consume added nutrients by not cooking their food, but they also get the best nutrient-rich, toxin-free foods to begin with.

One thing I really admire about Raw Foodies is that they’re so stinking creative when it comes to preparing their dishes. You would be amazed how many of your traditional favorites can be made raw.  For instance, the Chocolate Banana Nut Recipe in this issue is ALL RAW. As was the Raw Pumpkin Pie a few issues back. A personal favorite of mine is Raw Spaghetti. The noodles are simply made from spiralized zucchini, and the sauce is a raw sun-dried tomato and garlic sauce. Divine! I’ve also made a raw alfredo sauce to use instead of the tomato sauce.

There are a few restaurants nearby offering raw menu items. First and closest to campus is the Cafe at Life Grocery on Roswell Road. They have AMAZING sandwiches, which you can order served on raw onion bread. Don’t forget the raw smoothie! Another restaurant in Atlanta is R. Thomas. A terrific place open 24hrs. They’ve got lots of raw options on the menu, including a Raw Apple Pie for dessert.

So, what is the application here? Is it realistic to go all-raw cold-turkey? Probably not. What I recommend is to experiment with some raw recipes and find foods you really love. Check out these restaurants, buy a raw cookbook, or search online. Personally, I strive to eat about 50% raw. It doesn’t always happen, but I try…

Another great resource for all things raw is David Wolfe. You may have seen him in the documentary “Food Matters.” He’s got a great newsletter and even offers a certification course in Raw Nutrition. Buy his raw Sacred Chocolate. Trust me. One of the best decisions you’ll ever make. www.davidwolfe.com

Now stop killing your food, because it’s killing you! Eat raw!

Chocolate Banana Nut Smoothie – James Beuerlein, DC Studnet

From the Vital Source Recipe Book

By now you may have noticed my tendency towards sweets. It’s true, I’m a sucker for desserts. Fortunately, there are TONS of recipes out there for healthy treats – this one comes from Dr. Josh Axe’s Real Food Diet Cookbook. It’s fast, easy, filling, nutrient-rich, and fabulous!

1 c. unsweetened coconut or almond milk
1/3c cashew or almond butter
1 banana, peeled
2 tbsp unsweetened dark cocoa powder
2 ice cubes
Stevia to taste (perhaps not necessary)

Blend until smooth. Serve immediately.

Here’s what you’re getting in this naughty little indulgence: Coconut and almond are terrific sources of healthy fats. Almond butter is also a good source of proteins and L-arginine, which promotes the production of testosterone and HGH. Banana of course is rich in minerals like potassium as well as fiber. Cocoa powder is an awesome source of antioxidants. In fact, cocoa is one of the most antioxidant rich foods known. What you’re left with is a delicious, chocolatey shake that is gluten-free, dairy-free, soy-free, and almost sugar-free (banana.) Yum. Enjoy!

Yes, I Can – Jason Feltz, Student Publisher

You might read this title and recognize a twist to a political slogan, and the intent is that reference. Sometimes we measure cultural shifts as a collective progress and many people wait for others to lead and accomplish their dreams for them. Sometimes we feel that everyone else should experience the world as we do. There is a difference between force and influence. I have come to realize that we cannot induce the change we want to see in the world but rather inspire it. We must progress in our own lives and see the world in the way we want it to become.

I am reminded of the adage, “in order to see it you must first believe it.” Much of our culture follows the reverse of that adage. From my experience however, the way we interpret the world ultimately creates the world we live in. To bring about change, we have to see our environment in the image in which we intend to create and live by it. If people say you need a “reality check,” then they are merely implying that your reality is not as miserable as theirs. Many people subconsciously want others to view the world the same way they do. The interpretations of our environment bring about our thoughts. From our thoughts we either react or act. We develop habits out of our actions that define our character. When we sync with our integrity, our character has the power of influence. It is from influence that we can inspire change and truth.

Ask my wife and she will tell you that I am a different person today than when I first came to Life University in late 2007. I was extremely shy and ill-confident in the person I was. I had a habit of looking down while talking to people and often-times I kept my distance from others. Somewhere along this educational journey, I found my true self and potential. Now the focus I have towards my self-improvement is arming me with the tools to help the world. I have altered my actions and developed the new character that is me. Through my integrity of character and service to my environment, I will have influence. As a future chiropractor, my influence will change the lives of my community. It won’t be out of force, but rather love and influence.

The longer we wait for others to change our world, the longer we will see our environment in its current form. The change we want to see must start within ourselves. Our surroundings are a product of our choices or lack there of, and we must hold ourselves accountable for these outcomes. Like Einstein said, “the definition of insanity is doing the same thing over and over and expecting different results.” The world ultimately is our template to create our reality and when we exist in that world we will thrive as individuals.

 

Chronicles of a Dietetic Intern #2 – Pedro Leon, Life Dietetic Intern

Hello, my thirsty readers. My Dietetic Internship is off and running. I have since completed my first rotation and am about to complete my second one. Two down, eight more rotations to go! My first rotation was at St. Joseph’s Hospital and currently I am about to complete my second rotation, here at Life University. One of the reasons why this is such a great internship program is the wide spectrum of exposure to the many different fields that nutrition or dietetics impact.

My Food Service management rotation at St. Joseph’s was a busy and educational experience. I have to admit it was my least anticipated rotation. It’s just not me. My interests are more on the clinical side. Nevertheless, I know that food service, especially a clinical or hospital setting, is very important and plays a large role, not just for patients, but for visiting loved ones and employees, as well. My task was to observe and learn all facets of their food service operation, (production, financial, ordering, menu processing and employee staffing,) and the intricacies of what it takes to manage and produce an average of 900 meals a day for patients, including production food for the hospital cafeteria, food services, the doctors’ office building and a high volume hospital lobby café. The dietetic staff, lead by Shahida Rashid, did a great job answering any questions I had while giving me autonomy to learn and complete my projects. They run a tight and efficient ship.

Out of the many tasks and projects I was assigned to complete, three things stand out:
1)    My daily safety and sanitation report of the food service facilities.
2)    Being given the opportunity to standardize a food sales product sold in the café. I standardized a yogurt parfait recipe, including a complete nutrition analysis, which was implemented and is currently used for their production of that parfait.
3)    An appreciation for the menu processing operation. This entails the juggling of orders taken for all patients for every meal, along with incorporating all the physician’s constantly changing orders.

My current rotation brings me here to the Life campus. The Wellness Center is currently running a great program called Insane Fitness. This year, the dietetic interns are collaborating with the program by providing nutritional assessments and counseling for the all participants in the program who choose to seek it. As part of our participation, we provide weekly nutritional seminars. Seminar topics have consisted of: What I Can Eat to Help Me Focus, What to Eat for Energy and Sports, Sports Drinks vs. Water, Calorie and Protein Needs, What’s the Difference Between Carbohydrates, Fats, and Proteins, and Nutritional Do’s and Don’ts. At the conclusion of each seminar, we provide a brief cooking demonstration tied into the topic discussed that evening. All participants attending the seminar get to taste the food, and receive a copy of the recipe, which includes a nutritional analysis.

In the nutrition assessment sessions, we offer one-on-one personalized nutritional consultation, which lasts anywhere from 30 minutes to an hour. We evaluate the client’s anthropometric measurements, nutrition questionnaire and 24-hour dietary recall. We then answer any questions or attempt to fulfill requests the participants may have, while counseling them on how they can achieve their nutritional goals, all while staying in line with the fitness goals set by their trainers.

I want to thank Charles Smith and the Wellness Center gym staff for being great partners in this process. I am finding it to be a great marriage between the Wellness Center and our Dietetic Internship program.

My next two rotations take me to the lands of Corporate Wellness and Long Term Care. I have always had a fascination in both of those areas, since they are the fields in which I am considering specializing as a professional dietitian.

Until next time…

A Grateful Gimp Gives Thanks – Alexandra Gerdel, Chief Content Editor

from the chief content editor

This issue of Vital Source will be hitting the stands after Thanksgiving. However, the spirit of the Holidays endures through the New Year. I feel it is therefore not too late for me to take a little time to say thanks.

Earlier this quarter, I spent four long days hobbling around campus on crutches, followed by limping around campus even slower than I hobbled for another several days. As those unfortunate enough to have experienced Life University’s campus on crutches know, this is no easy feat. Suddenly getting from the CCE building to the CC-HOP becomes a more daunting task than running a marathon. Getting up “cardiac hill” is akin to climbing Mount Everest without oxygen. Crossing campus to get to Assembly is like pushing a stalled pickup truck uphill indefinitely.

While my daily triceps workout repeatedly pointed out how much I take things like being able to drive, push a shopping cart or kill a cockroach for granted, what I noticed even more were the offers of help and assistance I received from people both on campus and off. I have never had more doors held open for me, more friends and strangers offer to carry me up stairs or give me piggy back rides, more professors go out of their way to make sure I was comfortable, more people offer to get me an electric shopping cart in Harry’s, or more people ask me how I was.

While I don’t know the names of many of those who offered me smiles and assistance, I wanted to take a moment to say “thank you” for brightening my days of “gimpy-ness.” During the time I spent as a gimp, the essence of our school motto, “To Give, To Do, To Love, To Serve” showed itself more clearly to me than I’d ever seen before in my two and half years here Our campus is composed of a unique set of individuals who, despite our diverse backgrounds, have formed a tight knit family. I just wanted to take a moment to say thank you to my Life family, and to remind you all to take a moment to love and appreciate each other as we head into our final weeks of the quarter, and our final weeks of 2010.

For those of you who went out of your way for me, and who do the same for others around you everyday, know your kindness did not and does not go unnoticed. I only hope to give the same kind of love and service to others in need in the future.

Healthy Holidays to You! – James Beuerlein, Senior Staff Writer

10 steps to avoiding the flu and to staying well over the holidays

The winter holidays are a peak time for disease and infirmity. More heart attacks occur during Christmas week than during any other week in the calendar year. It is estimated that one billion colds are contracted each year during winter in the US. That’s roughly three colds per person. How many would you like to get this year?

Several factors contribute to this rise in disease incidence, including poor diet, stress, more time spent indoors, and lack of sunlight. Here’s a list of ten things you can do to prepare your body and recover quickly if you do come down with a bug. I’ll focus on the areas of nutrition, lifestyle, and supplements. If you can nail these ten items, I DARE you to try to get sick this winter!

NUTRITION

1. Avoid sugar as much as possible! Eating sugar is a double-whammy when it comes to health: It immediately stunts the function of your immune system, and it provides nourishment for harmful bacteria. I know this can be tough, especially at large family meals (wink, wink) but here are a few tips to help out. If the meal is potluck, offer to make the dessert. There are plenty of alternative options for sweeteners, like stevia or raw local honey. Also, try to avoid the bread / stuffing at holiday meals. Highly processed grains are converted to sugar within seconds of entering your body. Watch out! High doses of sugar can also be found in things like ketchup, sauces, and pasteurized fruit juices.

2. Following #1, eat fresh, whole, real foods! Stay away from highly processed, pasteurized, homogenized, hydrogenated, and all other types of synthetically altered or fake foods. The closer you get to nature, the better off you’ll be. Following this principle will ensure that your body gets the proper nutrients to build health and fight disease.

3. Drink lots of pure water! This one is obvious I know, but keeping your water intake up will keep your GI tract ticking along and assist your body in detoxing. If you don’t own a water purifier – buy one! Reverse-osmosis is best. If you are out and about and have to buy the bottled stuff – go for the spring water.

LIFESTYLE

4. Get lots of good sleep! Lack of sleep or reduced sleep has been linked to weakened immune response, weight gain, and increased cellular toxicity. You should aim to hit somewhere between 7-9 hrs per night. This amount will get in sync with your natural circadian rhythm and give your body the rest and strength it needs to fight disease and detoxify. It will also help reduce stress.

5. Exercise is essential during the winter! Regular exercise will actually boost your immune system by providing increased circulation to components of the immune system, allowing for earlier detection of pathogens and faster response. Exercise will also help with weight loss, boost your energy, and fight the winter blues. I recommend short-duration / high-intensity workouts for maximum effectiveness, (sometimes called interval training, burst training, or surge training.)

6. Have fun! Doing things you enjoy, spending time with friends and family, and lots of laughter will keep you healthier. The scientific community has observed a huge link between stress and the onset of disease. One way of combating the stress in your life is to balance it out with fun. Dedicate some time DAILY to build joy, find your bliss, and get your mind off of the stresses in your life.

7. Keep it clean! While I don’t suffer from germophobia, simple things like washing your hands can reduce the number of pathogens you encounter being transferred to bodily orifices. I don’t recommend antibacterial soaps, however. Protecting yourself too much from bacteria can make you more susceptible to allergies and asthma; your body needs to build up immunity to the microbes you encounter – not to be kept in a bubble away from them.

SUPPLEMENTS

8. Vitamin D3 is essential to proper immune function. During the summer months, your body receives a lot of its Vitamin D from the sun, but we miss out on this great disease-fighting coenzyme during the winter. A healthy daily dosage is about 5,000 units. The brand I recommend is Garden of Life Raw D3 – made from whole foods.

9. Get protection from viruses, bacteria, fungus, vampires, and close-talking relatives from garlic. This super-food can be taken as a supplement or added into diet. The one thing you want to be sure of, however, is that you are getting the active ingredient: allicin. To do this, take garlic in its raw form and crush it before swallowing a clove whole. Alternatively you can juice it or chop it and add it raw to your favorite dish.

10. Lastly, stock up your nutrients with a multi-vitamin. Make sure it is a natural, whole-food based supplement. Centrum is mostly table chalk. Garden of Life also has a good option here (I know, I should get an endorsement, right?) – Vitamin Code Men’s/Women’s Multivitamin.

It is also VERY important to keep up with your spinal adjustments! Don’t slack off on chiropractic for the holidays. Interference won’t take a break, and neither should you! Oh… also, you’ll notice I didn’t suggest getting the flu vaccine…

The Disgruntled Zombie Fan – Justin Schaeffer, Satirical Canadian

and How to survive the coming apocalypse

I’ve recently become a big fan of the zombie classics and even made the trip to see the capitol of Zombie Nation itself, Pittsburgh, PA. While I enjoy the whole notion of the dead rising again, I can’t help but be put off by some of the great plot holes.

For instance, note that in Romero’s “Land of the Dead,” the zombies cross that river to attack downtown Pittsburgh by accidently falling in the river, only to discover they won’t drown. If you’ve heard the neuro-nerds talk, (and I’m certain you have,) then a neuron needs three things to survive – oxygen, fuel, and stimulation. Now zombies get minimal stimulation when chasing down their victims and fuel from when they catch them and start chow down, but I’ve always assumed they had at least a minimal ability to breathe, hence the whole moaning thing. So getting oxygen made sense, until they crossed a river without drowning. Really Romero? So I can kill the zombie by destroying their brain with a gun or machete, but the moment I try killing neurons by suffocation or drowning, I’m screwed? How does that work?

Another thing that keeps bugging me with these zombies is demographics. Assuming zombies don’t have sex, (because they’re reduced to the most basic of functions, but not that really crucial one that even a bacterium can figure out,) their only means of increasing their numbers is through biting live victims so they can turn. This is very similar to another undead counterpart, the vampire. Except where the vampire will bite its victim, drain the blood, and the lifeless corpse comes back as another blood hungry vampire, (unless it has a moment of morality and develops an eating disorder it calls being “vegan,”) the zombie starts chowing down on the whole body. And if a whole group of zombies get a hold of a person, then the future zombie recruit usually gets torn to pieces. So how does that favor the growth of their numbers? You can’t go from a single zombie to thousands in a day like “Dawn of the Dead” if their method of increasing their numbers is by forgetting to finish their dinner. The math just doesn’t add up.

Taking these two crucial factors into account, surviving a zombie apocalypse becomes a slightly easier task. Step one, don’t get bitten. Step two, find a bunch of other people who haven’t been bitten. Step three, move to a zombie-free island, (I do not recommend Plum Island.) If you can’t swim or lack a boat, you’re next best bet would be Winnipeg, Canada. I mean, let’s face it – you only need to wait out until winter and then the zombies will freeze in the -40 weather, (that’s Celsius and Fahrenheit.) If you have a more ingenious plan, submit it to Vital Source at submissions.vs@gmail.com.  If you don’t, then I recommend you start getting to work on it.  It’s only a matter of time before some scientist somewhere splices the wrong set of genes together…

Forget Bringing Sexy Back – Alex Gerdel, Chief Content Editor

I’m bringing integrity back, and it is sexy!

We’re all familiar with the word integrity. It is after all one of the Eight Core Proficiencies our school stands for. However, despite this fact I would argue that very few of us truly understand the concept of integrity, much less practice it in our everyday lives. I know I didn’t, until I learned not only how easy it is to lose our integrity, but also the freedom that comes in restoring integrity.

During fifth week last quarter I discovered that a lecture for one of my classes had never made it onto my schedule. It was four weeks into the quarter, and I’d skipped a two-hour lecture in a four-hour class every single week without noticing. Once I’d recovered from my initial shock that I could have possibly done something that stupid, I started searching desperately for a way to not have to drop the class. What I devised was a half-hearted plan to restore my integrity. A plan that quite frankly, completely lacked integrity for me.

I admitted to my professor what had happened, but neglected to mention I had also already missed one lab and needed to miss class again later in the quarter for a seminar—a seminar that, ironically, held integrity at its foundation. My professor agreed to let me take the midterm and go from there.

A few days later, I aced the midterm and breathed a huge sigh of relief – relief that remained only as long as that breath lasted. For the next week I didn’t sleep well, I felt a weight being carried on my shoulders and I couldn’t focus on anything. Even if you’re a little unclear on what the definition of integrity means, we can all relate to feeling a complete lack of power and freedom that comes when something you have done or are a part of is bothering you. What I’ve since discovered is that it bothers us because somewhere our integrity is out.

I went to my seminar and got the integrity knocked back into me. That Monday I came back to school and promptly dropped the class. With an A average, I forfeited the full $1,049 in tuition and walked away feeling relieved, happy and free for the first time since I realized my blunder. Most of my friends thought I was crazy. I could have easily created some elaborate story, continued to be dishonest and done whatever it took to stay in the class. In the end however, I would have spent the whole quarter feeling guilty and powerless because of what I had done.

What I discovered through this experience was that somewhere in the process of my screw up I lost sight of what my true values are and felt out of sorts and incomplete because my actions didn’t correlate with what I stand for. If you look up the definition of “integrity” you’ll find it means “to be whole and complete, to have consistency in your values and actions.” Honesty is something I value, and my original actions had a complete lack of honesty.

My purpose in sharing my story isn’t to gloat, or attempt to come across like an amazing saint who found her integrity and can do no wrong. I’m only human. The only thing I’ve discovered is the ability to admit where and when I’m out of integrity with myself, and the courage to do what I need to do to restore it. What constitutes integrity is entirely unique to each of us. Something that is out of integrity for me may be completely in integrity for someone else, because each of us has our own set of values.

Do you lack feeling whole and complete? What happened that left you feeling powerless? My challenge for each of you is to examine your life for where you feel incomplete, and to have the courage to do what you need to do to restore your integrity. Many of us at this school have a dream of making a difference in the world. The power to change the world begins with the power to change yourself. Are you ready to find that power?

Chronicles of a Dietetic Intern – Pedro Leon, Life Dietetic Intern

Hello to all you thirsty-minded readers, Pedro here. It has been a little bit from my last article, but it feels good to be back. Since I graduated with my B.S. in Dietetics in June, I have been preparing myself to start our rigorous dietetic internship (DI) program. The internship is one of the many great programs offered here at Life. What I would like to accomplish here, is provide a little insight about what the program is about, so I will be chronicling my process throughout the next nine months. In the end, I hope this will give a clear understanding of the program and inspire those who wish to be challenged.

When I say vigorous, I do mean vigorous. DI programs have been in high demand over the last decade with the number of applicants doubling. This directly correlates with an increased demand in the field of Dietetics. What makes it vigorous and competitive is that even though the number of applicants has doubled, the number of available internship openings has not. Needless to say, there have been a lot of unhappy recent dietetic graduates that are not getting a place in  an internship program. This is echoed by a statistic that the American Dietetic Association (ADA) released covering the computer matching process from 1993-2009. It showed a steady decline of placements over the past 10 years and within the past three years, only approximately  50% of applicants have been placed into a DI program. The fun doesn’t stop there. Knowing there are minimal openings, applicants try to separate themselves from the pack. They must volunteer in a community related to health and nutrition, have related work experience, be active in dietetic clubs, present relevant research at conferences, publish in journals or a school paper and lastly, maintain a minimum 3.0 GPA, (the higher the better!)

Our internship program started on September 7^th, but the process started way before that. All applicants had to submit a prioritized list of the DI programs they wished to attend to the computer matching company in the middle of February. Around April 16^th all entries are run through the program and if you get matched to a school in the first round, the school will notify you and you will have 24 hours to accept the placement or your name goes back in the pile. I can say that this day is one of the most nerve racking days. If you are one of the unfortunate many that are not chosen in the first round, there is one more round and that’s about it. If you don’t get chosen at all, you have to wait until next year’s computer matching process and start the process all over again….sounds great huh?! It’s like you’re being drafted into the (fill in your favorite sport.)

All programs vary in the number of interns they accept, as well the type of program they wish to be. Here at Life we have 16 slots filled, narrowed down from over a hundred applicants. Our program spans nine months divided into three week long rotations at various facilities where dietetics makes a huge impact. These areas include: long-term care, corporate wellness, renal, pediatric, sports, clinical, foodservice and community nutrition. Facilities that we visit are that of St. Joseph’s Hospital, Grady Hospital, A.G. Rhodes, Piedmont Hospital, WIC and others. All interns are required to work individually, paired or in small groups when attending the different sites. Responsibilities vary from facility to facility. So by the time we are done with the program, we will have been exposed to the gambit of areas in which dietetics plays a role, pretty amazing.

My first rotation covers foodservice, which I am doing at St. Joseph’s hospital. So far it has been great with zero idle time. Busy, busy, busy. Look out in the next issue for a recap of my experience at St. Joseph’s and the rotation that follows, working with the Wellness Center’s Insane Fitness Program. Email any questions to: running_is_pure@hotmail.com.

Changing Leaves, Tides, and Lives – Jason Feltz, Student Publisher

Fall is my favorite season. It’s the time of year for college football, opened windows, campfires and family get-togethers. It’s the last season, before the dead transition to winter, in which you can wrap up your annual goals.

This quarter started the fall season of my DC student career as well, as I have reached the outpatient level of clinic and I’m preparing to be a chiropractor. I have one year left, one chapter to write, and a bunch of tests to complete before I am the doctor that I have always wanted to be. There are many loose ends to tie up and decisions to be made, but at the same time I have reached the pinnacle of my learning experience and I’m going to be making the most of it. In working with the general public in the outpatient clinic, I am sharpening the

clinical skills necessary to be an effective chiropractor.

My sister Kayla is now in her first quarter of the DC program. I can’t tell her that time will fly or slowly pass by. I can’t tell her how difficult or easy her path will be, only, that along the way she will be in a vacuum of like-minded individuals and she will enjoy the transition that I have endured if she wants to. First quarter for me seems to have been so long ago, and yet sometimes it seems like it was only yesterday that Dr. Demons was “cha-chinging” me. Now I feel as though I am caught in a transition from being a student to being a person in the “real world.”

It took pressure and time for me to adapt to this student lifestyle, and I think it will take some time for me to transition from being a student to a member of a common community.

Now that I am an upper-quarter student, I feel something of a disconnect with the rest of the student body. Many of the students I had known on campus are in the process of, or have graduated. I see many new faces on campus without the time I once had to form new relationships.

In this last year, I will be relinquishing some of my leadership roles while hoping to find replacements. At the end of winter quarter we will have a new Vital Source student publisher. There will be a new leader of the golf club come spring quarter, and I’m going to need a student(s) to take over the planning of next year’s Chiro-Games. If you are interested in such positions please contact me. Enjoy the warmth that is left this fall season, the cold winter is coming!

Junk Your Microwave – James Beuerlein, Senior Staff Writer

This issue’s challenge is to kick your microwave to the curb! Many studies have shown that microwave ovens pose significant dangers to your health, not only by severely reducing the nutritional value of foods cooked by them, but also by increasing exposure to significant levels of radiation, causing toxic chemicals from plastics to leach into foods, and causing carcinogenic compounds to form by distorting the structure of the chemical compounds found in certain foods. Additionally, there’s the highly controversial “microwave effect” (discussed later).