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.

Mastering at LIFE – Sarah Moreau, Dietetics Student

Master of Clinical Nutrition Coming Soon

In the field of dietetics, a bachelor’s degree in a qualifying field, an America Dietetics Association-approved internship, and the Registered Dietitian’s national exam are all that are required to obtain the coveted “RD.” However, many RD’s find themselves wanting to pursue a Master’s degree in order to have a competitive edge in the workforce. In addition, many institutions with Master’s degrees in the field count the experience from the internship towards credit for the Master’s.

With this information taken into consideration, Life University decided to begin the process of developing a Master’s degree in Clinical Nutrition. ”By exposing students to best practices in teaching, and evidence-based research in clinical nutrition, each student will gain the proficiencies necessary to achieve optimum personal performance,” director and chair of the department of nutrition Jaleh Dehpahlavan says. “The program will also create opportunities for dietetic students to obtain an advanced degree after completing the requirements for the Dietetic Internship Program, expand the Department of Nutrition and Life University program offerings and will provide another opportunity for the Department of Nutrition to expand its Dietetic Internship Program slots to 30 from 16.” With this expansion, Life will have the largest accredited program in the entire state of Georgia.

“Since this program must be accredited by the Commission on Accreditation for Dietetics Education, which is a peer reviewed process, it will enhance the integrity and quality of the university program offering as well.” Ms. Dehpahlavan continues.

The degree will be in Clinical Nutrition, equipping the dietitians who earn this degree to assess and assist patients with a wide array of issues. As our nation grows more and more obese, dietitians are a critical part of helping Americans understand what foods are best for them, and educating patients on the correct way to prepare foods so they are enjoyable and healthy. “Not only will it prepare graduates with the critical scientific and thinking skills needed for transformational leadership in an increasingly diverse, global, and dynamic world, it will also provide them with the values needed for career success and life fulfillment based on a vitalistic philosophy,” Ms. Dehpahlavan says.

Ultimately, this degree will enable Life University to become a leader in the world of dietetics education and will give students who are studying dietetics here an option to stay at Life for the duration of their education, provided the students meet the requirements that will be set. Truly, the future for the nutrition department at Life is bright and only growing brighter as the department grows!

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!

Celebration of a Bright Star – Pedro Leon, DC Student

Remembering Dr. Turnbull

The Nutrition Department and Life University have lost a tremendously bright, shining light, a true luminary in his field, with the recent passing of Dr. Wilfred Henry Turnbull. Dr. Turnbull was one of the original pillars of the Nutrition Department. He and Jaleh Dehpahlevan, standing shoulder-to-shoulder, took their facility from a collection of small dingy offices with an outdated instructional kitchen to the masterpiece department we currently enjoy. I feel blessed to have had the distinct pleasure of being mentored by him. He was invaluable to our education, to which he brought not only his vast “book knowledge,” but also a worldly perspective that enabled us to look at life with a widened viewpoint. Wil Turnbull was taken from us too early and I feel sad for the incoming nutrition/dietetic students whose lives he will never touch.

There were many things that made him great. When I think of Dr. Turnbull, a smile automatically comes to my face. Those around him have all born witness to his reaction upon hearing of someone’s illness. (He was a bit of a germophobe.) He would automatically make the sign of cross at you with his finger, then run to the nearest jumbo, economy-sized hand sanitizer dispenser (which he himself had provided) to shield himself, or retreat back to his office. Wil had such a vibrant, loving, joyous spirit, which caused people to gravitate to him. He would give you the shirt off his back if you needed it. Although my fellow classmates, his colleagues and I will all remember him individually, as we reminisce, we realize that we share very similar memories. That is a true testimonial of how genuine he was to all and how he treated everyone equally. He never made you feel like you were “just” a student or “just” anyone; you were a VIP and deserved to be treated as such.

One thing that everyone on campus could have learned from him was his high regard for Life University. He boasted about us all the time to his colleagues, friends and family, and always grouped us with other universities around the globe as a top notch school. We would often catch him saying things like, “Life University has one of the best nutrition programs in the whole world.” Dr. Turnbull loved working here, and he wanted the campus and the program to reach the greatness he envisioned for it. He never wanted us to think we got our education from Life University; he wanted us to realize we got our education from LIFE UNIVERSITY, and if we dedicated ourselves, we could rival anyone from any institution!

I’m sure I am not the only one who shares this sentiment, but personally I was a bit envious of his brain, and would often catch myself reverting back to a childhood “When I grow up…” moment.  Well, here it is…when I grow up, I want to be like Dr. Turnbull. Funny thing is that if he caught me saying that, he would tell me that he expected me to become better than he was, because I could be! If I really wanted to, I could do anything. He was right; he was always right, even up to his last wishes. He always prided himself on doing what he loved and loving what he did. He loved “his students” and colleagues at Life. He was happy here. He always said that he never wanted to retire, and that he would keep teaching until his passing, and he was a man who did what he said he would.

May you rest in peace, Dr. Turnbull. You will always be remembered, and celebrated. We will continue to strive to make you proud and give you many reasons to smile down on us!

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…

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…

Pumpkin Pie Triple-Threat – James Beuerlein, D.C. Student

This issue’s recipe is actually 3 different versions of pumpkin pie, which vary by taste and convenience. There’s a quick and delicious Coconut Pumpkin Pie, an Almond Milk Pumpkin Pie for those who don’t like coconut, and an outrageous Raw Pumpkin Pie. The crust recipe remains the same for all three. We ditched the condensed milk, traditional pie-crust, and the customary ⅔ cup of sugar, so that all three recipes are Gluten-Free, Dairy-Free, Low in Sugar, and Scrumptious! Let’s get to it!

THE EASIEST PIE CRUST YOU’LL EVER MAKE
1 c       Pitted Dates
1½ c    Raw Walnuts

Simply throw them into a food processor or powerful blender (Vita-Mix or Blendtec.) Blend until uniform, smooth, and dark-colored. This may also work with a decent hand-mixer but I haven’t tried. When it’s done, just dump it in to a pie-tin and mold it into shape by hand.

COCONUT PUMPKIN PIE
1 can    Organic Pumpkin
¾ c      Coconut Milk (rec. Thai Spice brand for thickness)
2 ct      Organic Cage-Free Eggs (large)
½ c      Coconut Flakes
Spices: 1tsp nutmeg, ½ tsp ginger, 1 tsp allspice, 1½ tsp cinnamon, 1 tsp vanilla

Throw it all together in a bowl, mix well, and dump into the pie-tin. Baking instructions below.

ALMOND MILK PUMPKIN PIE
1 can    Organic Pumpkin
1 c       Almond Milk
½ ct     Avocado (for texture – you won’t taste it, trust me)
3 ct      Organic Cage-Free Eggs (large)
Spices: 1tsp nutmeg, ½ tsp ginger, 1 tsp allspice, 1½ tsp cinnamon, 1 tsp vanilla

Throw it all together in a blender, blend until uniform, and dump into the pie-tin (Be careful not to over-fill!).

BAKING INSTRUCTIONS
Preheat oven to 425. Put pie in center rack and bake 10 min. Lower temperature to 350 and bake for an additional 40 min. Let cool completely before serving.

RAW PUMPKIN PIE
2 c       Shredded or Cubed Pumpkin (raw)
1 c       Pitted Dates (soaked in water for 1 hr, then drained)
¼ c      Almond Milk
1 tbsp  Coconut Oil (easiest if you melt on stove first)
Spices: 1tsp nutmeg, ½ tsp ginger, 1 tsp allspice, 1½ tsp cinnamon, 1 tsp vanilla

Throw it all into a food-processor or blender, blend until uniform, dump into the pie-tin and chill.

NUTRITION
Pumpkin – rich in vitamins and minerals, (including potassium and zinc,) fiber, antioxidants beta-carotene and alpha-carotene. Coconut Milk and Coconut Oil – great sources of healthy saturated fat. Dates – good source of iron, fiber, potassium, and selenium, (also the principle source of sugar in the recipes, but not too bad.) Organic Cage-Free Eggs – terrific sources of protein and good fat. Almond milk and Walnuts – good sources of protein and good omega-6 fats. The spices are loaded with antioxidants, fiber, iron, calcium, magnesium, manganese, zinc, vitamin C, vitamin B3 (niacin,) selenium, phosphorus and copper.

No matter how you slice it, these pies are outstanding and very good for you. You could eat them on a regular basis and become healthier!

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.

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).