The Student Body November 2012

2 © The Student Body 2012

What Types of Food are Good or Bad for Your Skin?

What a Headache!

To Roll or not to Roll

Exercising Joint Care

Nutritional Strategies for Polycystic Ovary Syndrome

ObamaCare and Women’s Health

Go FETCH! Guide to Eating Well on Campus

Sleepless in Seattle[’s Best Coffee Dependency No More]

Beginner’s Guide to Eating and Exercising as a College Student

Boosting Focus through Nutrition

Medical Uses of Video Games

Just How (Un)healthy is a Vegetarian Diet?

Mental-Health-Based Discrimination in Cornell Admissions?

The Benefits and Costs of Creatine as a Workout Supplement

The Affordable Care Act and Women’s Health

Did you Hear That?

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Student Body

Table of Contents

Cover reproduced from [1]

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Hello, and welcome to The Student Body’s first issue of the 2012-2013 school year! For future reference, we plan on publishing another two issues this school year during the second semester. Our magazine

has undergone some changes in leadership and size in the past year, as we added the executive board positions of Editor, Outreach Chair, and Secretary to the already existing positions of Editor-in-Chief, Graph-ics Editor, and Treasurer. The Student Body team would like to take this opportunity to introduce you to our goals as a student-run health publication.

As you may have guessed by our magazine title, we are a magazine written by students and for students, with the focus of our articles on student health. We plan to write our articles in such a way that an educat-ed reader with little to no background in science or health policy should be able to understand our points. We hope to take creative, organized approaches to health issues commonly faced by college students, and we plan to reflect this creativity and accessibility through the graphic layout of our magazine.

Every issue, our staff will publish an Editorial, which reflects the opinion of the majority of staff members on a given topic. In a given issue there will be other opinion pieces written by individual writers, but these articles do not necessarily reflect the opinions of the Student Body staff as a whole.

Now, just because you’re a reader of our magazine doesn’t necessarily mean you will be passively flipping through its pages like you would with the latest issue of People while you’re lounging on the beach. If we had to guess, you most likely fit into one of these three categories of readers: the overachieving Cornell student, the overachieving Cornell professor, or the overachieving parent of an overachieving prospective Cornell student. So your intelligent, curious self will be tempted to read and critically think about the facts, issues, and opinions presented in this magazine—please, DO succumb to these urges! As journalists, we love nothing more than stirring up conversation and questions about a given topic.

We writers, designers, and editors are only human, so while we strive to get the facts exactly right, unfortu-nately, we sometimes get them wrong. This is where we hope you—the engaged active reader—will bonk us on the head and raise a red flag and mention that information used in an article seems not quite right, and to politely refer us to, for example, another source we may have overlooked. We appreciate any feedback that will help us grow even more as a magazine.

Another part of this whole “being engaged and active” persona is your right as a reader to submit an opin-ion piece in response to any of the articles featured in a given issue. We hope to develop and maintain an “Op-Ed” (opposite the editorial) page in which we will publish your responses for our entire readership to see. We love hearing fresh perspectives, and we will do our utmost to accommodate your voice as space allows.

Finally, if you find yourself participating as a reader above and beyond the “call of duty,” consider joining us as a staff member! We are always looking for new writers and designers. You can find our contact infor-mation on the back page of every issue.

Happy reading!

The Student Body staff

Editorial

Meet our Executive Board

Editor-in-ChiefEditor

Graphic EditorTreasurerSecretary

Outreach Chair

Advisor

Produced by

Sarah ParaudaHelen TianMytien NguyenSusan DuanAlison JarmasAriel Wampler

Bruce Lewenstein

Mytien Nguyen, Amy Chen, Kathy Zhang, Vinayak Portonovo, Katie Smith, Siyu Yang, Sherry Wang and Ali Soong.


Many college students today are not aware of the correlation between

food and skin care. Nevertheless, we can all agree that the acne and blackheads that pop up on our faces drive us crazy. We try so many ways to get rid of them, and yet they stubbornly persist. Here is a little se-cret that we all should’ve been told a long time ago: we are what we eat! Our diet af-fects the health of our skin, and there are various kinds of foods that are especially good and bad for our skin.

So exactly what choices do we make every day that cause those pimples and blemishes? Soda is one of the worst mistakes we college students make for our skin. Along with soda are sweets and simple carbohydrate foods such as des-serts, white bread, and white rice. They are detrimental to our skin because the high levels of glucose in these foods trig-ger hormonal activities, which then cause acne.

Some other obvious foods that are un-healthy for our skin are foods that con-tain large amounts of saturated fats and hydrogenated oil, such as fast foods. These fats and oils accumulate in our skin cells and can cause excess oil build up. So next time you decide to order a burger or fries at Nasty’s, think about what you will be doing to your skin.

The good news is that most of the foods that are harmful to our skin are obvious for us to see and notice. There is a direct parallel between the health of our skin and the health of our bodies. We all know that fast foods and soda are not the best choices we make for our bodies. But we also know that foods unhealthy for our bodies are inevitably unhealthy for our skin as well. So not only is it easy for us to distinguish which foods are beneficial for our skin, but also by taking care of our skin, we will be boosting your overall health.

On the other hand, water, green tea, fruits, and vegetables are salubrious for our skin. Green tea has antioxidants called catechins that fight bacteria and decrease hormone activity. Fruits and vegetables are rich in antioxidants and vitamins. The nutrients from these foods will keep your skin looking healthy!

For beautiful and healthy skin, stay away from soda, fast foods and desserts. In-stead, have a lot of water, green tea, fruits and vegetables. You now know all the choices you have to keep your skin and body healthy, what choices will you be making?

whattypesof foodaregood orbadforyourskin?

Yoon Jo (Crystal) Chung

Reproduced from [2]

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Nearly every college student knows just how in-convenient and painful it can be to deal with

headaches in the midst of assignments, exams, ac-tivities and interviews. Yet experts at the National Headache Foundation are suggesting that college students are particularly prone to primary head-aches, which are headaches that are not associated with another disease process. Exhaustion, stress, anxiety, poor posture, inadequate nutrition, ex-cess caffeine and alcohol and eyestrain from hours spent over books and computer screens can prove to be a lethal combination. Psychological stress from academic and personal commitments can ex-acerbate the symptoms.

The vast majority of headaches experienced by college students are classified as tension-induced headaches, which involve sustained muscle con-traction. This decreases the blood flow to the re-gion, irritating the muscle and nerve fibers. An as-tonishing 90% of the adult population is believed to be affected by tension headaches, while 3% suf-fer from chronic tension headaches. Women are nearly twice as likely to be affected (Williams Col-lege). Sufferers report pain and discomfort that is typically dull or pressure-like in both the head and neck, usually with associated muscle tightness.

For most people, proper hydration, a quick nap or some acetaminophen or ibuprofen can do the trick. Yet there are long-term side effects from con-sistent or excessive use of over-the-counter pain-killers and non-steroidal anti inflammatory drugs (NSAIDs) that must be considered. Ibuprofen can cause stomach upset, blurred vision, drowsiness and difficulty breathing, while medicines contain-ing acetaminophen have been linked to extensive liver damage.

NSAIDs are associated with increased risk of heart attacks, high blood pressure, kidney damage, ul-cers and general digestive system upset. Even more distressing: long-term use of painkillers for headache management can result in the occur-rence of recurring ‘rebound headaches’. These rebound headaches are more challenging to treat and are often associated with aggravated or inten-sified symptoms.

In fact, medical directors at headache clinics across the country propose that repeated use of over-the-counter painkillers for episodic headaches actually reduces the levels of a chemical called serotonin in the brain. The result: changes in perception of pain and a lower pain threshold, which ultimately nul-lifies the positive effects of the painkillers. This is most pronounced when the medications are com-bined with caffeine – which is, of course, standard for college students. Most experts suggest that taking painkillers two or more times per week for headaches is excessive, and alternatives should be considered.

If your headaches are troublesome, consider prac-ticing better posture (such as not using your lap-top curled up in bed), as shoulder and neck strain can trigger tension headaches, drinking more wa-ter throughout the day, and taking breaks during the day to rest or go for a walk. Lastly, time man-agement, getting adequate and regular sleep, and cutting back on caffeine and alcohol can be very effective. Think twice next time you reach for the bottle of painkillers for a headache: the solution might really be as simple as maintaining proper posture and hydration.

What a Headache! By: Alison Jarmas

Reproduced from [3]


Avicii and the craze associated with his performance recently rolled through Cor-

nell’s campus, captivating almost everyone’s attention. Conversations across Cornell were filled with inquiries as to whether or not you got a ticket. If this first question was passed with a ‘ yes,’ it was almost always followed with the question: “Are you going to roll?”

Methylenedioxy-methamphetamine (MDMA, more commonly known as ecstasy) was clas-sified as a Schedule 1 drug in 1985, making it one of the most restricted and illegal abusive substances. Schedule 1 drugs have a high po-tential for abuse, have no acceptable medical uses, and pose a safety hazard to the user.

Often referred to in its most pure form as “Molly,” the drug has become more widely abused over the last few years among young people, especially those in high school and college. Lately, people have started taking this drug while attending raves or electronic music concerts, greatly supplementing its growth in popularity.

The drug has many effects on the human body and cognition. It is known to produce a relaxed, euphoric state in which users feel at peace and accepting of both themselves and others. Usually taken in pill form, the drug provides the user with a boost of energy that allows them to dance or move for extended periods of time without feeling any exhaus-tion, hunger, or thirst. This high-energy, sensory-enhanced experience makes the drug very popular at events such as our past Avicii concert.

MDMA belongs to a family of drugs known as enactogens, which are known to have the

effects of stimulants and hallucinogens combined. In the brain, the drug induces the release of serotonin, dopamine, and norepi-nephrine. The drug also acts on several dif-ferent receptors in the information-process-ing center while secreting several hormones from the hypothalamus. Overall, MDMA elicits a variety of complex responses from the human body.

Even with this knowledge of the drug, re-searchers are still not certain as to what the source of the psychoactive effects are. It was originally thought to be from the excess serotonin release, but other drugs that have the same chemical effect on the brain do not cause the user to experience the same psy-chedelic trip. Overall, it is the combination of neurotransmitters, hormones, and receptor deformations that lead the user to experi-ence the high and the side effects of the drug.

With all of the attractions of Molly come a plethora of negatives that can ruin the user’s overall experience and potentially cause harm to his body and/or mind. Physi-ological effects often include: teeth grinding, increased blood pressure and body tempera-ture, increased sweating, difficulty sleeping, nausea, and erectile dysfunction, among others. These short-term effects, coupled with the desire to move and lack of thirst, can often lead to hyperthermia (dangerously high body temperature), dehydration, and possibly death.

to roll or not to roll

A l e x Z e l e n y

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After using the drug, people often feel ex-hausted, anxious, or depressed as part of their descent from the high. Some users are unable to sleep well for months and feel as though life is less exciting. As mentioned above, Ec-stasy acts by flooding the brain with serotonin, a mood regulating neurotransmitter. If the drug is abused too heavily in a single usage or repeatedly, long term damage can occur at the serotonin-transmitting axons, possibly leading to long-term depression or other effects that have not yet been discovered.

To repeat, Molly is a Schedule 1 drug and should be taken VERY SERIOUSLY.

So, you have weighed the options, heard good reviews from your friends that have tried it, and still want to experiment--here’s how to stay safe. First, DRINK WATER! As your desire to move, body temperature, and perspiration levels increase, you body loses tons of liquids. Hydration before, during and after the use of Molly is the most important action you can take to reduce the risk of serious bodily harm. There are also testing kits online that can de-

termine if what you have obtained is safe and not ‘cut’ with any other drugs or harmful sub-stances. Knowledge of its source can reduce the risk only slightly, as it has probably passed many hands before reaching you. Finally, if you have questions or experience problems in any way, Gannett Health Services can provide you with more information in order to make an intelligent decision.

In the end, Molly will be available on college campuses, especially around times of large concerts. The drug is known to create un-matchable and indescribable feelings of joy while also posing a serious health risk. It is up to the individual to balance the risks and benefits in deciding whether or not to try it. I hope this article has provided information de-tailing both sides of the argument to allow you to make an educated decision regarding the matter. If you do decide to try the drug, heed the precautions listed above, be safe, and have a great time.

Reproduced from [4]


Excercising Joint CareExcercising Joint CareBy Dan Buchalter

The importance of working out and eat-ing right in order to maintain physical and

mental health cannot be overstated. There-fore, as a reader of the Student Body, I will say nothing to persuade you to do either of these things, as they should already be a part of your health-conscious lifestyle. What is overlooked, however, is the importance of maintaining joint health in order to continue pursuing your fit-ness goals.

If our joints are not operating at their peak, our ability to train and maintain fitness, and even simply go about our lives, becomes limited. There are many causes for a joint injury, pro-viding the necessity to understand and avoid

these causes. For the most part, however, we can avoid such injuries by training, eating, rest-ing and recovering correctly.

The first, and arguably most important, mea-sure for maintaining joint health is lifting correctly. Bad form can lead to bursitis, or in-flammation of the bursae—fluid filled sacks that reduce joint friction. Such conditions can induce pain and possibly permanent damage through prolonged injury. Poor technique can also lead to tendonitis, caused by tears in the tendons of the joint. Many people choose to ig-nore pains that indicate these conditions, put-ting themselves at risk for poor joint health in the future.

Reproduced from [5]

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The first step to correct technique is using the right training routine. A well-organized routine that alternates between periods of higher rep-etition and lower repetition works best. Train-ing should not last more than an hour and every body part should be limited to 1-2 training ses-sions a week.

It is impossible to overemphasize the impor-tance of warming-up. A warm muscle contracts more forcefully and relaxes more quickly than a cool muscle. Increased body temperature im-proves muscle elasticity, greatly reducing the risk of strains and tears. Dilating blood vessels reduce resistance to blood flow and ulti-mately lower stress on the heart. Lastly, increased blood pres-sure allows for a more efficient delivery of oxygen to working muscles from hemoglobin.

Proper execution of an exercise with the proper weight is crucial, as it reduces the tendency to jerk the weight and cause unnecessary micro-trauma. Exercise form should never be sacri-ficed for the sake of adding weight as this com-bination not only affects how much the muscle is actually stimulated, leading to poor muscle building results, but it also leads to unneces-sary stress due to performing an action that has a physiologically safe alternative. Lack of proper nutrition constitutes another extremely important and often overlooked area in maintaining joint health. Without the right nutrients, the body’s ability to adapt to work-out-induced stress diminishes. Malnutrition can lead to micro tears in the tendons as well as deterioration of the cartilage in the joint. This can ultimately lead to osteoarthritis, due to rough cartilage causing extra friction, which will likely necessitate arthroscopic surgery and joint replacement.

I will not delve into a full discussion of proper nutrition, however, some nutritional facts are

less well known and are important to note. Of utmost importance is to not disregard the in-take of good fats, emphasizing essential fatty acids (EFAs) such as those found in fish and flax oils. These fats play a huge role in anti-inflam-mation and hormone production.

Even when dieting, it is important to maintain caloric intake at a reasonable level in order to avoid loss of bone mass and subsequently poor joint health. Many dieters cut their calories too low when embarking on a fat loss phase and consequently do irreparable damage to their joints.

Some research indi-cates that increased consumption of Vita-min C lowers cortisol levels and improves joint health. Vitamin C

is required for the formation of connective tis-sue (the tissue that supports your joints) so 2-3 grams of this vitamin a day is recommended.

Lack of proper rest and recovery also consti-tutes a major obstacle towards maintaining joint health. Too much training and consis-tently training at 6 repetitions or less cause severe joint trauma over time, which can ulti-mately result in osteoarthritis, bursitis, tendon-itis or even a full tear. When muscles are not allowed to fully recover, trauma caused at the previous training session will remain and ac-cumulate. During sleep, the body produces all anabolic hormones that deliver the nutrients to the joints. Sleep deprivation ultimately leads to depressed hormonal production, affecting your recovery and allowing this accumulation of trauma.

If something hurts, don’t do it. Try exercises that do not trigger this pain and seek profes-sional medical help as it is best to avoid any potentially lifelong injury. When it comes to working out, as with every other aspect of life, exercise caution, exercise moderation, and ulti-mately, exercise joint care.

“Increased body temperature improves muscle elasticity, greatly reducing the risk of

strains and tears.”


Polycystic ovary syndrome may sound like an obscure, multisyllabic diagnosis, but in fact

this disorder is quite prevalent, affecting 5-10% of women worldwide. Diagnosed based on high male hormone levels, lack of ovulation and poly-cystic ovaries on ultrasounds (12 or more follicles in each ovary measuring 2-9 mm in diameter), the syndrome can have detrimental effects on fertility, psyche, appearance, and cardiometabolic health. It manifests in adolescence during puberty and thus, there are many lifestyle changes with nutrition and exercise that can be very helpful for any teen-ager with PCOS.

Weight loss is the first issue that should be tar-geted in PCOS due to the fact that in the United States, approximately 50% of women with PCOS are obese. Obesity can have long-term conse-quences as it increases the magnitude of hormon-al and metabolic dysfunction. Over a six-month period, modest weight loss of approximately 7% of one’s body weight can make a strong impact on insulin sensitivity and cardiovascular risk reduc-tion. In a randomized controlled trial, Nybacka et al. showed that dietary management can lead to restored reproductive function with or with-out exercise. An additional study illustrated improved body composition, cardiometabolic risk and reproductive function in overweight and obese women with PCOS after a caloric deficit. Furthermore, a high-protein diet led to minor cardiovascular and reproductive improvements, independent of weight loss. Therefore, to improve the symptoms of PCOS, a woman who is over-weight should be advised to eat five small bal-anced meals with a negative energy deficit and a higher protein-to-carbohydrate intake.

Micronutrient composition is also very important to consider in a diet essential for improvement in PCOS. Due to substantial benefits shown in pre-clinical and clinical studies, foods that are rich in folate, Vitamin D, soy and other B vitamins should be included in one’s diet. Luckily, these impor-tant nutrients are found in many foods that are found in the dining halls and cafes across campus!

Folate-rich foods include lentils, edamame, let-tuce and spinach, while Vitamin D can be found in mushrooms, fish, milk and eggs. Soy, having an es-trogen-like effect, is associated with improvement in hormone and cholesterol levels in PCOS. Foods such as tofu and soymilk would greatly benefit women with PCOS. Additionally, cinnamon can be beneficial in improving insulin resistance and can be a burst of flavor to otherwise bland diet foods. Antioxidants, found in many colorful fruits and vegetables, should also be emphasized due to higher oxidative stress found in women with PCOS. It is essential to “eat the rainbow”!

In contrast to those foods included in a diet plan for PCOS, there are certain aspects to avoid due to increased susceptibility. Women with PCOS should be cautious of smoking and exposure to the industrial compound, bisphenol A (BPA). Cigarette smoking functions as an endocrine disruptor. In a cohort analysis of 346 women with PCOS, smoking was associated with testosterone and insulin levels. Found in plastics, Bisphenol A, which can mimic estrogen, has been linked to elevated testosterone synthesis and insulin re-sistance. It can be difficult to entirely avoid these environmental exposures, but do your best as it is for your safety and health!

Finally, consultation with a registered dietitian after diagnosis with PCOS is recommended due to the prevalence of disordered eating and nutri-tional issues. With differences in behavior, ethnic-ity and initial weight, it can be best to have per-sonalized nutritional advice. With the emphasis on nutrition at Cornell, it is easy and accessible to talk to a registered dietitian.

Overall, to improve short and long-term risks, women with PCOS should follow a practical di-etary plan best suited for their needs. Incorporat-ing a weight loss goal, appropriate micronutrient levels, and avoidance of endocrine disruptors will greatly ameliorate the symptoms for any student with PCOS.

Nutritional Strategies for Polycystic Ovary SyndromeReid Mergler

Repr

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&The dispute regarding the American govern-

ment’s role towards women’s reproductive health has been a strong source of controversy in the recent election between Mitt Romney and Barack Obama. The Supreme Court recently up-held the constitutionality of Obama’s Affordable Care Act and most components of this act will be enacted by 2014. But what exactly are the impli-cations of this legislation in terms of women’s health? How would a woman’s access to reproduc-tive healthcare have differed under Romney ver-sus Obama? And, most importantly, why should women’s reproductive health costs definitely be included in our healthcare plans?

Currently, women pay 25-50% more for health-care than men do. The primary reason for this is the high cost of the birth control pill. Under Obama’s plan, this discrepancy would be elimi-nated and men and women would pay roughly equal costs for healthcare. The Affordable Care Act achieves this by requiring most healthcare plans to cover birth control without the expensive co-pays that were previously necessary. Churches and other religious institutions that have a moral objection to birth control would be exempt from this requirement. Romney, however, was strictly opposed to most provisions of the Affordable Care Act, particularly the components address-ing women’s reproductive health. Though it would have been extremely difficult for Romney to repeal the act since it has already been passed (that would require a 60-vote senate majority), he would have easily worked around it by choosing not to fund aspects of the bill.

There is minimal harm in covering the birth con-trol pill amongst the multitude of drugs already covered in most healthcare plans. Several drugs pertaining to men’s reproductive health are cov-

ered, so it remains logical to cover those concern-ing women’s reproductive health, too. The birth control pill has numerous other health benefits in addition to being an oral contraceptive. It reduces acne, regulates menstrual cycles, and diminishes the risk of ovarian and endometrial cancer. It is crucial for the opposition to realize that the pill provides several health benefits in addition to be-ing a contraceptive.

Economically, covering women’s reproductive health costs in the Affordable Care Act is more than feasible. It is actually 15-17% more expen-sive for an employer to choose not to include birth control in their healthcare plan. Currently, more than 50% of women between the ages of 18 and 34 say that they have struggled to afford birth control. With more affordable and easier access to effective contraception, there would be a dramatic decrease in unplanned pregnancies and a result-ing reduction in abortions. Additionally, Obama’s healthcare plan excludes abortion-inducing drugs such as RU 468. Obama has made it evident that he is opposed to extending the act to drugs that actually cause abortion.

In a recent message regarding women’s health, Obama proclaims, “women are not an inter-est group” and it is exactly this fact that several conservative politicians keep forgetting. Women comprise over half of the voting population, exist-ing not as an interest group or an obscure politi-cal action committee but as a major faction of constituents. And, the issue of women’s reproduc-tive health is not one that will not diminish over time. The new healthcare act is a symbol of social progression in the American health sector, and it is only through covering all aspects of women’s health that this progression can be truly attained.

ObamaCare Women’s HealthAnushka Mehrotra

Reproduced from [7]


I’ll be honest: it took me forever to get the whole eating-well-as-a-college-student situation fig-

ured out. Introduced as a freshman to a dining hall that in many ways resembled all my favorite restaurants under one roof, I brought a whole new meaning to “All You Care to Eat.” Then, just as I began to learn that my general well-being was in-versely proportional to the number of times per week that I frequented the dessert table, the game changed on me. I moved off campus and on to an-other extreme--the one most commonly depicted by the “starving college student” image.

Upon realizing that I enjoyed prowling through Denice Cassaro’s emails looking for my next meal just about as much as I enjoyed gaining that Freshman 15, I began to suspect that there must be some balance between perpetual hunger and unlimited buffet meals. I call that happy equilib-rium FETCH. Fast, Easy, Tasty, Cheap, and Healthy describe a surprising number of versatile meals and snacks, making for a student-friendly diet that just about anyone can follow given these five no-fail criteria.

Fast. A day in the life of the average Cornellian very often includes several hours spent in class, some type of work or job, and half a dozen club meetings back to back to back. Unless you some-how managed to secure a time turner à la Harry Potter and the Prisoner of Azkaban, you probably know what it feels like not to have time for three square meals. When at all possible, avoid going to popular dining locations during the peak hours between midmorning and afternoon classes, so that exasperation won’t tempt you to choose your food based merely on where the shortest line happens to be. If you make food at home, try preparing dinners for the week ahead of time and sticking them in the freezer or refrigerator for

handy reheating later. My roommates can attest to the ridiculous number of burritos that I mass-produced several weekends ago--and also to the fact that I’ve so far had to cook fewer dinners than anyone in the house, since frozen burritos can go from microwave to tabletop in a matter of 2 to 3 minutes.

Easy. Along the same vein, meals should require minimal effort. Among my favorite time-savers is the cook-two-meals-at-once maneuver, if you al-ready happen to be preparing food anyway. Make an extra portion, and bam—you’ve got the next day’s lunch. Bonus points for anything self-con-tained, such as bananas, granola bars, or string cheese, which can be thrown into your backpack now and enjoyed later. I’m not preaching laziness here, but in the event that you have to eat on the run, lunch had better not require the use of more than one eating utensil (or two eating utensils, if they are your left and right hands. Even Trillium’s Una Mano sometimes calls for the use of dos ma-nos...)

Go FETCH Guide to Eating Well on Campus

“Whether it’s cayenne pepper or ketchup, find

whatever suits your taste and then stock

your shelves.”

Hope Utaku

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Tasty. If you are what you eat, why chow down on the bland and tasteless? There’s no need to sacrifice flavor for the other four food virtues, as long as you know what to look for. This category isn’t hard to fulfill if you have a meal plan, as you’re certain to find something at one of Cor-nell’s many award-winning dining facilities that pleases your palate; but if you make your own meals, it may be time to spice things up. The next time you go grocery shopping, pay attention to the condiments that you throw into the cart. Are they doing the job? Consider changing things up and grab one or two new flavors; you know, the kind that you can sprinkle onto anything. Cumin and curry powder are always at the front of my pantry, but your go-to garnish may be something different. Whether it’s cayenne pepper or ketch-up, find whatever suits your taste and then stock your shelves. A splash of something that excites your taste buds can upgrade a meal from dull to delicious in an instant.

Cheap. Those of you who have stockpiled enough bricks of Ramen to build a small fortress in your dorm room know what I’m talking about. This is the kind of food that you can literally buy with pocket change. While most food will not be this cheap, it’s definitely worth hunting around to see where you can get the most bang for your Big Red Buck. That goes for grocery shopping, as well: compare the value between local supermarkets (Target’s new grocery store isn’t half bad) and you may be surprised. Beans and chickpeas, for

example, usually cost less than a dollar for several servings. These taste great on salads, in soups, or over rice—talk about versatility! And then there are lentils, the unsung heroes of the legume fam-ily. These can be eaten in any way that you would prepare beans, and are packed with protein, fiber, and B vitamins in addition to being dirt cheap.

Healthy. Hey, I’ll admit it: I have snacked on my fair share of not-so-salubrious morsels from Libe Cafe, as well as succumbed to the greasy seduc-tion of the boxed single-serve pizzas at Trillium on more than one occasion. Soon after I moved off campus and was met with the challenge of keeping my stomach happy on a limited meal plan, though, I rediscovered that foods high in fiber--fruits, vegetables, beans and nuts--actually do keep you full longer and cut down on the perceived need to eat everything in sight dur-ing mealtimes. It turns out that the whole wheat wraps, fruits, and granola bars that typically go into my lunchbox are just as filling as whatever I used to eat at Okenshield’s. Just a few weeks of healthier meals has given me more energy and helped me shed a few pounds without any real effort--which, in my book, is icing on the cake (or hummus on the pita, if you will).

If you use these guidelines as rigid rules, you’re bound to feel limited in what you eat. Rather, foods that are part of a balanced and student-friendly diet should fall naturally into all or most of these categories, and it’s pretty easy to decide whether they do. (For instance, dessert with ev-ery meal? So not FETCH.) The change in my own eating habits has been guided by my attention to these criteria, and I’ve never felt better. The FETCH food lifestyle isn’t as difficult as the poten-tially tricky transition might lead you to believe, especially if you try to make a change too quickly. Instead, try implementing one FETCH component at a time. You may be surprised to find that tasty and healthy are actually complementary, not mutually exclusive. The same goes for cheap and easy, or healthy and fast. The bottom line: if you are able to build these components into your diet in a way that works for you, expect a change that will benefit your belly, your budget, and—most importantly—your well-being.

“Foods high in fiber--fruits, vegetables, beans and

nuts--actually do keep you full longer and cut down on

the perceived need to eat everything in sight during

mealtimes.”

Reproduced from [8]


For those of you who have iPhones and have trouble getting up in the morning, change your

alarm tone to “Digital”; it’s absolutely one of the most annoying sounds you will ever hear, and you’ll be overcome with the urge to shut it off im-mediately. In the process of thrashing through your covers in order to locate the source of the shrill ring, the desire to smash your phone to smither-eens will be replaced with the realization that you’re awake and have but two options: 1) to groggily work your way out of bed and start your day, or 2) snooze for a little longer and deal with the heart-attack inducing alarm twice in one morning.

But in all honesty, how great would it be to be able to wake up to a traditional alarm sound without

the will to hit the snooze button? To start the day well rested and alert, not with coffee cup in hand and a 5-hour energy bottle in tow? It may sound

insane and completely out of the realm of possibility, but I’m telling you, it’s feasible!

How? I’m maxed out of credits, I’m the president of two organizations and an active member of two more, my research PI expects hours on hours of work in the lab, and I’m a TA… How am I

supposed to get the elusive eight hours of sleep?

Well, my sleep-deprived, coffee-addicted, zombie-esque friend, I’m here to tell you how.

Truth is, not all of us need eight hours of sleep. According to Stanford University, “the average sleep requirement for college students is well over

Reproduced from [9]

Sleepless in Seattle[’s Best

Coffee Dependency

No More]

By Aisha Sindhu

“If you’re getting less than the amount of sleep your

body needs, your brain will not have an as-large capacity for storing fact-based memo-

ries.”

15

eight hours, and the majority of students would fall within the range of this value plus or minus one hour.” When it comes down to it, though, we’re all wired in different ways, and thus, our bodies react differently to varying hours of sleep. If you are a superhuman that can function on normal-enough levels to be a part of society on just 5-6 hours of sleep, then more power to ya! But, if you’re like me and try to get every minute’s worth out of your eight hours of sleep, and still have trouble acting in a socially acceptable manner, understanding how to maximize your sleeping routine will keep you energized and will decrease your dependence on coffee (and save you four bucks for every grande skim caramel mocha latte with whipped cream, please and thanks!).

With school already taking a nice penny out of your pocket, don’t shortchange yourself on sleep! REM sleep and its trademark sleep spindles occur during the second half of the night and correlate with better learning capability. So if you’re getting less than the amount of sleep your body needs, your brain will not have an as large capacity for storing fact-based memories. If you can, try to choose a class schedule based on timings that work for you, i.e., later in the afternoon if you don’t learn well in the morning (plus, who doesn’t love the bragging rights that come with saying your first class doesn’t start till noon?).

But oh, would you look at that? It’s past closing time at the libraries, and you’re still drowning in work. Naturally, you consider turning to the famed All-Nighter… but don’t do it! It may be a little hypocritical of me to advise this since I have pulled my fair number of all-night work sessions,but in retrospect, it’s not worth it. Staying awake for that many hours on end is not only absolutely depressing when you realize you’re still doing problem sets when the sun is rising, but it also decreases your ability to learn new facts by a considerable amount. The sheer fatigue causes your brain to shut down certain regions and neurons upon realization that it is not receiving enough down time. So come 6 a.m., it’s probably in your best interest to shut your books and hit the sack.

I know it can be addicting to go on coffee dates with your buds and lounge around Amit Bhatia aka the former Libe café, but instead, use that glorious half-hour of free time to make power naps your new best friend! Although hour-long naps are scientifically proven to dramatically boost and restore brainpower, even a 20-minute snooze in a random corner of the library (where are my cocktail loungers?) can recharge a person and improve overall alertness, boost mood, and increase productivity. It is, hands down, one of the best things you can do before an exam, rather than cramming down to the last minute.

Collegetown is always abuzz for Fishbowls, Thirsty Thursdays, and the rest of the weekend, but try your best to limit the booze. Alcohol, while helping people fall asleep faster, messes with the body’s intricate sleep cycles and typically leads to poorer quality of sleep. Since your body knows that it’s not getting the best sleep it can, it compensates by lengthening one’s sleeping time. This overcompensation ruptures the delicate sleep architecture of the brain and negatively impacts the brain wave functions that leave

you feeling refreshed in the morning.

You’ve heard it time and time again, but the best thing you can do for yourself as a college student is to learn how to manage time. Making a routine and sticking to it, whether it is on a daily or weekly basis, can be a very effective way of ensuring the proper amount of sleep. Plus, when you’re on top of your game in terms of academics, you can be that person on the quad throwing a Frisbee around, rather than the one watching begrudgingly from behind the windows of Olin. Because let’s be honest, no one likes to be that person… trust me.

By making a few, simple changes to your daily routine, you’ll quickly come to see how your sleeping pattern is more regular, and how the quality of your sleep is much greater than before. Implementing some of the tips for a more restful night as a lifestyle change can quickly lead you down the road of sleeping like a baby. But if that fails, you can always stick to the tried-and-true classic of counting sheep. Happy sleeping, everyone!

Reproduced from [10]


By Scott Widyn

Ifyouareacollegestudentwhodoesnotwantthe“freshmanfifteen,”thenyouneedtobeeatingrightandexercisinghard.Sincetheformerisalreadybeingcoveredinthisissue,Iamgoingtoconcentrateonthelatter.Gettingthebenefitsofexercisinghardonlytakesaboutanhourperweek.Inamonthorso,youwillbewellonyourwaytogainingmuscle,losingfat,havingmoreen-ergy,andgettingbettersleep.IfyoupassedyourphysicalforcollegeandyoudonothaveA.R.D.S.orC.O.P.D.(ifyoudonotknowwhattheystandfor,thenyouprobablydonothavethem),thenyouareabletoexercise.But,pleasegotoyourprimarycarephysicianforaphysicalcheck-upbeforedoingthisbeginnerexerciseprogram,whichisageneralintroductiontotheworldofphysicalactiv-ity.ItshouldbeknownthatIamnotamedicaldoctor:Iamonlyapersonaltrainer.Myarticleisnotmeanttodiagnoseorcureadiseaseorillness,butrathertointroduceyoutoahealthierlifestyle. ThisgeneralintroductiontotheworldofPhysicalActivity,ABeginnerProgram,isnotasetexerciseroutinewithaspecificnumberofrepetitions,restperiods,orsets.Ithasnoauthor,butisageneralsetofguidelinesoutlinedinanumberofpersonaltraining,strength&conditioning,andperformanceexercisetextbooks.Itisabeginnerprogrambecauseitisthefirststeptoahealthieryou–itistheretoputyouatlessriskforheartdisease,heartattack,stroke,lungdisease,highbloodpressure,highcholesterol,diabetes,endocrinedisorders,andosteoporosis. Itdoesnotmatterifyouaremaleorfemale:adayofexercisinghardneedsagooddealoffuel.Ifyouareableto,eatagoodsizedmealthatisbalancedincarbohydrates,protein,andfatordrinkonetotwoscoopsofproteinpowderinashake(inmilkorwater,dependingonyourtoleranceofdairyproducts)anhourortwobeforeyougotothegym.Again,ifyouareableto,behydrated(ahalfgallonforfemales,afullgallonformales)enoughbecauseyouaregoingtobedoingfifteentothirtyminutesofphysicalactivity.Whenyougettothegym,youneedtodoanactiveanddynamicwarmup.Agoodwarmupisaboutfivetosevenminutesontherecumbentbike,thestationarybike,therowingmachine,orthetreadmillinwhichyougetagoodsweatgoingonyourforehead. Onceyouarereadyandhaveasweatgoingonyoureyebrow,thenyouarereadyforresis-tancetraining.Resistancetrainingisexercisethatisdoneinoppositiontooragainstgravity,theweightofyourbody,orweightthatispresentedviaamachine,dumbbells,orabarbell.ResistancetrainingisgoodforthethingsthatIoutlinedintheintroduction,butitisalsogoodforprovidinghumangrowthhormone,sexhormones(testosteroneandestrogen), insulinandcortisol toyourmusculoskeletalsystem.Theexercisesthatyouaregoingtobedoingarethebodyweightsquat,themodifiedpushup,theassistedpullup,andtheassisteddip.

Ifyouhavequestions,comments,orconcerns,[email protected].

Includes an efficient

workoutplanforthebusy

college student!Reproduced from [11-13]

17

First,wearegoingtodothebodyweightsquat.Wearegoingtodobetweensixandninerepetitions,

thenumberbeinghigherforthosewhoareconditioned and lower for those who are

deconditioned.Whendoingthese,wearegoingtorestforaperiodoftwotothreeminutesanddoabouttwo

to three sets in total.

Second,wearegoingtodothemodifiedpushup.Wearegoingtodobetweennineandtwelverepetitions,withthekneesbeingoffofthefloorforthosewhoareconditionedandonthefloorforthosewhoaredecon-ditioned.Whendoingthese,wearegoingtorestforaperiodofonetotwominutesanddoaboutthreeto

four sets in total.

Third,wearegoingtodotheassistedpullup.Wearegoingtodobetweennineandtwelverepetitions,withalowerweightonthemachine(twentytothirtypercentofbodyweight)forthosewhoareconditionedandahigherweight(seventytoeightypercentofbodyweight)forthosewhoaredeconditioned.Whendoingthese,wearegoingtorestforaperiodoftwotothreeminutesanddoabouttwotothreesetsin

total.

Fourth,wearegoingtodotheassisteddip.Wearegoingtodobetweensixandninerepetitions,withalowerweightonthemachine(thirtytofortypercentofbodyweight)forthosewhoareconditionedandahigherweight(sixtytoseventypercentofbodyweight)forthosewhoaredeconditioned.Whendoingthese,wearegoingtorestforaperiodofonetotwomin-

utesanddoaboutthreetofoursetsintotal.

Intermsofprogression,pleaseincreasetherepetitionsfirst.Whenyouareabletododou-bletheamountofrepetitionsthatthisexerciseprogramcallsfor,thenyoumayincreasetheweight(ordecreasetheweightifitisanassistedexercise).Ifyouaregoingforcardiovascularhealth,thenyoumayincreasethesetsordecreasetherestperiodsasyouseefit.Ifyouaregoingforstrengthorpower,thenyoumaydecreasetherepetitionsorincreasetheweight(ordecreasetheweightifitisanassistedexercise)asyouseefit.But,please,onlydowhatiscomfortableforyou.Whenyouaredoneexercisinghard,doafivetosevenminuteactiveanddynamiccooldown.


focusEver sit in class and find

yourself focusing so hard on hoping no one notices your stomach grumbling that you’re unable to process anything the professor is saying? Believe it or not, there are a few key groups of “super foods” that can prevent this. For example, by simply including whole-grain toast or some fruit into a quick breakfast, you can im-prove your mood and concen-tration for the entire day.

As college students, we will try anything to maximize how long we can concentrate and focus. The behaviors aimed at achieving maximum concentration vary: from an innocuous cup of coffee to the extreme habit of abusing study drugs, such as Adderall. How-ever, many of us fail to look at our food choices as important factors in how long we can stay focused. The later we are up at night, the poorer food choices we tend to make, and subse-quent lack of sleep the next morning leaves us reaching for lots of coffee and bursts of sugar that we believe will help get us through the day.

The problem with caffeine--from sources like coffee, energy drinks, or even choco-late and some medications--is that the effects are usually short term. Many students find that it is next to impossible to

keep intake at just one serv-ing a day and wind up feeling jittery and uncomfortable after consuming one cup too many. Ultimately, caffeine actually inhibits productivity and con-centration. Like caffeine, sugar can help alertness, since it is converted to glucose, which is essentially your brain’s fuel. Yet, too much sugar has nega-tive effects as well, ranging from impairing memory to causing weight gain, especially when eaten too close to bed-time. Rather than maximizing our concentration, these foods often bring more harm than good.

The other key to using nutri-tion to boost your focus is when to consume these “super foods.” We’ve always heard it said that breakfast is the most important meal of the day. This meal earns this honor, no doubt, because it provides us with alertness that can last through the day when it’s packed with high-fiber whole grains (containing both folate and thiamine which boost blood flow to the brain and im-prove memory, respectively), dairy, and fruit. Although high calorie breakfasts can actually hinder concentration, eating a breakfast of high nutritional value can get our brains going after a good night’s sleep and boost short-term memory and attention.

Boosting throughnu

trition

by Taylor Bicchieri

19

FishOften deemed the best brain booster, fish is a rich source of protein and omega-3 fatty acids that are vital to brain functioning and development. Omega-3 is a type of healthy fat that has been linked to lower rates of dementia and stroke and might actually help slow mental decline. These fats are also essential in enhancing memory, espe-cially long-term. It is recommended to eat fish at least two times a week. My personal favorites are tilapia and salmon, both of which you can cook fairly easily by just placing on tinfoil in a baking sheet in the oven for about 15 minutes at 400 degrees. Add a little lemon or seasoning and you’ve cooked yourself a delicious and healthy pre-library meal!

BlueberriesFruits and vegetables that are rich in deep pigments (the purples of eggplant or the dark greens of spinach) are all important in preserving the machinery of the brain and boosting connections made between neu-rons (enhanced neuronal signaling leads to stronger associations between knowledge allowing us to access and recall it much quicker). However, blueberries may be the leader of this club because they have com-pounds which turn on key systems in the brain that help with memory and related cognitive skills. These compounds have the unique capability of stimulating neurogen-esis, or the production of new brain cells, in the hippocampus (responsible for long and short term memory) and have even been linked to reduced effects of age and stress related conditions such as dementia and Alzheimer’s.

Green TeaWhen freshly brewed, green tea enhances memory and focus and fights mental fa-tigue, making it a great alternative for coffee both early in the morning and late at night without making you jittery. It actu-ally contains a substance called catechines, which help you relax mentally while still keeping your wits and focus sharp. Also found in green tea are polyphenols, which are a group of powerful antioxidants that increase availability of dopamine, arguably the most important neurotransmitter in creating a positive mood. Polyphenols also help maintain steady levels of glucose to serve as our brain’s fuel, keeping all sys-tems running smoothly. Green tea is essen-tially the king of all super foods because it keeps you alert while reducing stress, thus allowing you to work more efficiently. Not bad for a warm, low-calorie drink that also helps prevent cancer and heart attacks!

ChocolateEating dark chocolate before heading to the library can improve mood, visual and verbal memory, and enhance cognitive skills! Not only does dark chocolate contain some powerful antioxidants, it also has natural stimulants that promote the release of endorphins in your brain to make you feel happier, more energized, and ready to concentrate. The high content of flavanols facilitates blood supply to the brain and is known to jump start impulse control and reaction time. While dark chocolate has beneficial effects, it is important to remem-ber to indulge in moderation.

After speaking to a few Cornell students on what they eat for breakfast, I found that many skip the meal altogether, while the ones who actually do eat breakfast tend to have some-

thing small, and insufficient, on the go. It should be clear now, though, how important a nu-tritional breakfast is in providing the fuel needed for a productive day. The better you eat,

the better you’ll feel and you’ll see serious results in your ability to get work done efficient-ly. Below are a few of my favorite foods that will help keep you at your peak all day long.


We’ve all heard someone describe the sup-posed negative effects video games have had

on our generation. The addicting nature of video games can lead to sleep deprivation. Excessive video game play can result in “Nintendo Thumb,” a term given to describe symptoms such as carpal tunnel syndrome and blistering from excessive video game play. The video games children play may take the place of games that would involve exercise and creativity, and take time away from schoolwork.

Ironically, supposedly detrimental gaming systems are now being converted into revolutionary medi-cal technology. Many entrepreneurs are taking ad-vantage of the low-cost gaming technology to de-velop complex systems that by other means could be quite costly and difficult to get a hold of. Gaming technology such as Nintendo Wii, and Microsoft’s Kinect are now being transformed into practical medical technology. Who could have guessed that gaming systems previously associated with caus-ing health issues could now be revolutionizing health care?

One example of a company ap-plying gaming systems to the medical field is Jintronix. Jin-tronix is a biomedical device company designing software for physical and cognitive re-habilitation. Justin Tan, CEO of Jintronix, realized several challenges recovering stroke patients face while helping his father through stroke rehabilita-tion. He found a lack of engagement in his father’s treatments, and was frustrated by the high costs and poor accessibility of these rehabilitation meth-ods. His frustration with this inspired him to devel-

op a more accessible, cost-efficient and interactive method of stroke rehabilitation. His first product

utilized the gaming system Ninento Wii. Stroke pa-tients would point the Wii remote at moving tar-gets on a monitor. Each time they “hit” this target, it would shrink and therefore the next “hit” would be more difficult, allowing for progress. This initial project validated his idea of using adaptive gaming as a means of rehabilitation, an idea that was being implemented elsewhere as well. His second and

current project utilizes Microsoft Kinect for Windows, an alternate gaming system originally created for the gaming system Xbox, to achieve the same goals he set in his Wii game but at a higher and more engaging level.

Jintronix’s activities for Kinect were created through clinical trials and specialized for stroke rehabilitation patients. As patients perform their exercises, another part of Jintronix ‘s system called the Web Portal tracks their progress. The patients’ physicians or physical therapists can then log onto the Web Portal to view exactly when and for how

medical uses of

video gamesBy Alison Buermeyer & Jodie Smith


“...gaming systems are now being converted

into revolutionary medical technology.”

21

long their patients did their rehabilitation exer-cises, and how successful they were. By viewing this data, the physicians can modify exercises or assign new challenges to their patients based on their progress. This allows activities to be special-ized not only for stroke patients in general but also for each individual patient.

Gaming systems such as Kinect are a great way to engage patients. Physicians are not only using these devices to check their patients’ progress—Kinect is now being utilized in operating rooms! As doc-tors open up body cavities, it is important to main-tain a sterile environment and prevent pathogen entry. Therefore, doctors must undergo an exten-sive process known as “scrubbing up” before entering the surgical room. To look through a pa-tient’s medical re-cords, they would need to touch other surfaces and then repeat the steril-ization process. To avoid this problen while still keeping operating rooms sterile, physicians and techies alike are looking to the Kinect. GestSure Technologies have developed a “hack” of the Kinect that allows doc-tors to access medical records on computers us-ing gestural, touchless, interfaces. A doctor can actually scroll through records and references mid-surgery, without touching any surface! This development could save time and extra work for other employees that fetch and record information for doctors as they perform operation. GestSure’s usage of Kinect saves time in the operating room while making it a safer environment. Another application of video games is found in the field of psychology. They are now used as an approach to post-traumatic stress disorder treat-ment. Psychologists hypothesize that if soldiers with PTSD re-confront past situations that tor-ment them, their stress will gradually become less detrimental to their mental health. This process is known as habituation. Essentially, by increas-ing the stimulus—the situation that caused the

PTSD—the response, including the nightmares and flashbacks, will decrease.

The video game approach can make a huge dif-ference. While some soldiers try to sit down and talk about what they’ve seen, video games allow the individuals to revisit their experiences. This is based on the idea that repeated exposure to a fear in a safe environment causes that fear to slowly disappear. In the video game, the soldiers can’t avoid their fears. They’re seeing them every time they plug in the Xbox. Playing out a situation on a game is far less intense than living through it, and soon their flashbacks aren’t as emotionally taxing as they were before.

Besides the fact that it’s just cool and interesting that video games are being used in the medical field, there are real advantages. Adaptive gaming systems are eas-ily accessible and readily available, unlike some other medical technolo-gies. Their systems can be bought for a fraction of the price of other technolo-gies. For example,

most medical facilities spend thousands of dollars on a 3D body scanner, used to scan the body’s vi-tal organs. Manctl uses Kinect for Windows and its own mapping software to deliver the same results! Lower prices of medical technology make the tech-nology more accessible to different medical facili-ties and therefore available for more patients over-all. Adaptive gaming systems have been converted from simply interesting, fun games to products that may change the medical field forever, making procedures cheaper and easier to come by. Who would have thought that adaptive gaming systems, developed solely for amusement, had such prac-tical applications in the medical world? Systems once used for rainy afternoon entertainment may now become essential to surgeons, physical ther-apists, psychologists, and various professionals around the world.



I cannot count the number of times I have been asked the question, “How do you get enough pro-

tein?” after I tell people I do not eat meat, cheese, or milk. While the question may sound innocent enough, it stems from the greater misconception that a vegetarian or vegan diet puts one at risk for malnutrition. Let’s look at the evidence to evaluate the risks and benefits of a vegetarian diet.

ProteinAlmost all vegetables, nuts, grains, and seeds have at least some protein, and there are several sources, such as lentils, beans, and tofu, that have a significant amount of protein. It was formerly believed that plant sources of protein had to be carefully combined to provide all the essential amino acids within one meal since eggs, milk,

meat, and fish are the primary sources that con-tain all the essential amino acids in sufficient quantities. However, it is now known that it is not necessary to obtain complete protein sourc-es within one meal. Furthermore, many plant sources have all the essential amino acids but are low in one or two, so eating a variety of protein-containing plant foods can easily provide all the amino acids needed.

It is true that vegan diets in the United States tend to be lower in protein than diets containing meat and dairy. However, the average American con-sumes much more protein than the Recommend-ed Daily Allowance (only about 0.36g per pound of body weight), but there are no demonstrated benefits associated with consuming extra protein. In fact, some studies indicate health problems as-

Just How (Un)healthy is a Vegetarian Diet?

By Katelyn Smith

Reproduced by [16]

23

sociated with high animal protein intake. A study released in 2001 by the Osteoporotic Fractures Re-search Group concluded that elderly women con-suming a diet with a high animal protein to vegeta-ble protein ratio had a greater risk of hip fractures than those with a low ratio. Additionally, according to a study of 1624 women enrolled in the Nurses’ Health Study, high protein intake, especially from meat sources, appeared to accelerate decline of renal function in women with minor renal insuf-ficiency.

IronThe body better absorbs meat sources of iron, but Vitamin C helps the body absorb plant sources of iron. Vegetarian diets tend to contain more fruits and vegetables overall, which contributes to high-er levels of Vitamin C. There are many plant sourc-es of iron, such as black, kidney, and pinto beans, lentils, tofu, peas, and whole wheat bread. Rates of iron deficiency anemia are not any higher in veg-etarians than meat eaters.

CalciumThere are several calcium-rich alternatives to milk and milk products for the person who wishes to cut out dairy products from their diet. Calcium-forti-fied orange juice and soymilk, almonds, broccoli, and kale are just a few of the op-tions. It is certainly important to make sure to have a calci-um source in one’s diet, yet there are other factors than diet that contribute to having sufficient cal-cium levels. Studies show that the amount of cal-cium lost in the urine increases with high-protein diets. So it appears that those who do not consume meat may have lower calcium requirements on av-erage. Studies also seem to be indicating that our high rates of osteoporosis are due to our high-pro-tein diets rather than not getting enough calcium. Additionally, exercise, avoiding smoking, modera-tions in alcohol, caffeine and salt use, and adequate Vitamin D levels support calcium retention, so fol-lowing these lifestyle habits likely require lower calcium intakes to support bone health.

Vitamin DVitamin D is important for maintaining calcium levels, so Vitamin D is especially important for veg-ans. The main source is sunlight, but for those who

live in more northern climates, the sun may not provide adequate Vitamin D levels. In that case, non-dairy milks and cereals that are fortified with Vitamin D or a supplement if absolutely necessary can make up the difference.

Vitamin B12Vitamin B12 is found almost exclusively in animal products, so one might expect to see Vitamin B12 deficiencies more frequently among vegetarians and vegans. This vitamin is important for brain and nervous system functioning. Vegetarian and vegan diets do tend to show lower intake of B12, but studies also show that deficiency is extremely rare. This is probably because B12 is found in forti-fied in foods such as breakfast cereals, pastas, and crackers. For vegans who do not consume foods fortified with B12, or who do not care to look into it, a B12 supplement might be appropriate.

The Overall PictureThe Adventist Health Study, a longitudinal study that followed over 34,000 vegetarian and non-veg-etarian Seventh-day Adventists in California, found that that risks of obesity, hypertension, diabetes, arthritis, and all-cause mortality were lower in vegetarians. It also found that lifetime risk of Cor-

onary Heart Disease was reduced by 37% in male vegetarians compared with non-vegetarian males, although the same relationship was not

observed in females. Colon cancer was 88% more likely in non-vegetarians. Additionally, a review of the Adventist Health Study and the Adventist Mor-tality Study concluded that a vegetarian diet main-tained for about two decades contributes to a 3.6 year increase in life expectancy. Other health ben-efits include the lower risk of contracting bacterial infections such as E.coli, Camphylobacter or Sal-monella, and contracting certain animal diseases.Highly restricting the diet in addition to being vegetarian or vegan may be reason for health sta-tus concerns. However, studies show that well-planned vegan diets can provide adequate nutri-tion as long as there is a source of B12 in the diet. The key for both vegan and vegetarian diets is to consume a variety of fruits, vegetables, nuts, and grains for multiple benefits and minimal risk to health!

“...a vegetarian diet maintained for about two decades contributes to a

3.6 year increase in life expectancy.”


This summer, a discussion thread popped up on the Cornell University Alumni Network on

LinkedIn. The question: “Should Cornell appli-cants be screened for alcohol, drug, use or addic-tion, mental and emotional health issues prior to admittance? How should pre-admittance screen-ing be done?”

According to the thread initiator, “There is a high rate of drug and alcohol use, and other risky be-haviors that are affecting the student population generally, and the Univer-sity’s reputation and im-age. These risky conditions may be more prevalent among the Sororities’ and Fraternities’ populations. By some estimates 20% to 25% of admittances may have such backgrounds.”

The initiator goes on to ask, “An improvement strategy might be to separate the non-toxic from the toxic applicants, as part of the strategy to clean up the campus? Should a self-disclosing and doctor’s health statement be required with the application? Should a self-disclosing state-ment of adverse school actions, infractions, mis-demeanors and felonies be required?”

This is certainly a controversial issue – the post garnered many comments on the LinkedIn site – and here I choose to leap into the fray. I would argue three points: 1) the suggestion for screen-ing rests on shaky premises, 2) a self-disclosure screening plan would be fraught with practical issues, and be largely ineffective in achieving its aims, and 3) that pursuing such a policy would violate Cornell’s motto and sabotage Cornell’s support of the mental health community.

First, where is the initiator getting their statistics

about the backgrounds of students admitted to Cornell? No sources are listed to support the 20-25% figure, no statistic is even given for the “high rate of drug and alcohol use,” and the initiator is hazy on what exactly these “other risky behav-iors” are. On what does he base his claim that fraternity and sorority populations tend to attract students with these vaguely defined “issues”? Before decrying “toxic” applicants, shouldn’t the definition of “toxic” be made clear?

So what do the data say? Cornell does not appear to collect data on the alcohol and drug use backgrounds of its applicants, so any figures given are at best speculation. After viewing Gannett Health Center’s data, it was confirmed that

the vast majority of Cornell undergraduate stu-dents in 2005 had drunk alcohol at least once in the past year (83%), 30% had smoked marijuana at least once, and 4% had used cocaine. While these numbers may seem high, all three were below the national average for college students (85%, 33%, and 6% respectively).

Data from the Cornell PULSE survey conducted in 2009 show that members of both fraternities and sororities are roughly twice as likely to have had at least 1 binge-drinking episode in the past two weeks, compared to their non-Greek coun-terparts. Additionally, the 2005 data show that members of the Greek system were significantly more likely to have tried used marijuana, cocaine, or prescription stimulants without a prescription than non-Greek students. However, this does not support the assertion that the Greek system attracts people who have a history of use – it is more likely that people end up using these illegal substances after they’ve started college.

Mental-health-based discrimination in Cornell Admissions?

Ariel Wampler

“An improvement strategy might be to separate the

non-toxic from the toxic ap-plicants, as part of the strat-egy to clean up the campus?”

25

No public data could be found on the mental or emotional health issue prevalence at Cornell via the Gannett website, but there is little reason to suggest that Cornell would have a higher percent-age of students who have a mental or emotional health condition than comparable institutions.

I am not attempting to trivialize substance abuse, suicide, or mental health – I have experienced and witnessed these issues first-hand, and recognize how dire their effects on individuals and com-munities are. But before proposing a change to Cornell’s admissions policy, which could impact thousands of people, our community needs to understand how prevalent these behaviors or histories truly are. The best policy decision is an informed decision.

Second, the suggestion to base such screening on self-reported histories is naïve and impractical. Few applicants would willingly admit to having struggled with such issues, knowing that check-ing that box could mean the difference between entrance to the coveted “ivory tower,” or being shot down from its battlements with a rejection letter. In the increasingly competitive admissions environment, who would think that disclosure is a smart move for them?

Neither the Director of Undergraduate Admis-sions nor the Associate Vice Provost for Enroll-ment could be reached for comment on how much of a “red flag” an indicated history of men-tal/emotional health issues or substance use would be. But how reassuring would it be to hear a university official claim that checking off the box would not reduce chances of admission? Would

you believe them, and feel comfortable enough to own up to having one of these “issues,” dur-ing what many high schoolers consider the most important process of their life?

Yes, disciplinary and criminal histories are cur-rently asked about on the Common Application in a self-disclosure format, but one can argue that it is easy for admissions offices to ask the school or local police department for official reports of misdemeanors, decreasing the incentive for appli-cants to lie about these items. But if an applicant ever abused alcohol or was depressed? For these, it is much harder to find external sources against which to check a self-disclosure. Applicants know this, and the likelihood of applicants disclosing mental or emotional health issues is probably much lower than for admitting that they’ve re-ceived a speeding ticket.

Furthermore, there is evidence to suggest that high intellectual capacity and mental/emotional health issues are linked. Let’s discount the ex-amples of Edgar Allen Poe, Emily Dickinson, and Vincent Van Gogh, who may very well be excep-tions. But findings of several studies also hint that the “tortured genius” may be more than a ro-mantic notion. One 2010 study of 700,000 Swed-ish adolescents found that the highly intelligent teens were four times as likely to go on to develop bipolar disorder in a ten-year follow-up. If Cor-nell were to reject applicants due to mental health issues, we could risk losing the very students who go on to become highly influential – and miss out on the chance to call high-profile alumni/ae our own. Should we send away top talent simply to shield against liability of student suicides?

“...findings of several studies also hint that the “tortured genius” may be more than a romantic notion. One 2010

study of 700,000 Swedish adolescents found that the highly intelligent teens were four times as likely to go on

to develop bipolar disorder in a ten-year follow-up.”

continued on p. 26



Understanding why Cornell might be tempted to pursue such a policy is simple, especially after the $180 million lawsuit brought against the school last year, by the father of a student who took his own life. Cornell is trying hard to dispel its wide-spread reputation as “the suicide school,” and certainly our institutional reputation is impor-tant. In fact, data collected between 1990 and 2001 showed that Cornell’s suicide rate of 5.7 per 100,000 students was lower than the national average of 7.5, as well as that of Harvard, Johns Hopkins, and MIT (7.4, 7, and 10.2 respectively). Why does Cornell get such a bad rap? Because jumping into a gorge is a much more vivid and arresting story – which attracts more readers – than that of a student who hangs, asphyxiates, or poisons himself in his dorm room. That people overestimate the probability of dramatic phenom-ena is a well-documented finding in psychology.

But which “reputation” is it most important for Cornell to uphold? Cornell has displayed a strong, historical dedication to diversity in its student body – it was among the first institutions to be non-sectarian, co-ed, and admit non-Caucasian students. If Cornell is to continue its commitment to the motto of “Any person, any study,” then dis-criminating against students on the basis of men-tal or emotional health histories would introduce the stain of hypocrisy. Should our university hold fast to the values put forth by its founders, which arguably were and still are key to its success, or bend them in order to project a pristine façade of a campus free of “toxic” students? There is little reason to suggest that applicants are being scared off by dramatic suicides – Cornell received nearly 38,000 undergraduate applications in the most recent admissions cycle, up 4% from the previous year.

Maybe slamming the doors in the face of a stu-dent who suffered from depression in high school would prevent a PR fiasco for the University, but it would cast a dark shadow on Cornell’s integrity, and reinforce the stigma of mental illness that so

many have fought long and hard against. Rather than being the first school to turn away otherwise highly qualified applicants on the basis of having “a history of X,” Cornell could play up its strengths – CAPS services, the plethora of campus mental health organizations and support groups (EARS, Cornell Minds Matter, Let’s Talk, etc) – which benefit students who have endured hard times or have made poor decisions in the past.

Perhaps instead of screening applicants before admissions, Cornell could require admitted stu-dents to complete a mental and emotional-health equivalent of Alcohol-Wise a few weeks into the beginning of the year. This way, students at risk could be identified without having to face the loss of their spot at Cornell and quickly receive addi-tional attention. Additionally, this would address the population that a pre-admission screening policy would miss: students who only develop mental or emotional health issues after starting at college. A student’s time at Cornell represents a valuable opportunity for him/her to develop the techniques necessary to cope in a stressful, de-manding world.

To close, I’ll share a thought from Cornell Minds Matter-sponsored event at which acclaimed men-tal health advocate Jordan Burnham spoke. In his poignant address, he shared that the thought that ran through his head before he attempted to take his own life was “You don’t belong here anymore.” I urge you to consider this: for Cornell to turn away applicants with a mental health his-tory, similarly tells those students, “You are not welcome here.”

Should Cornell be a community characterized by compassion and inclusiveness? Or one which only accepts applicants who have never stumbled and spurns all who deviate from a narrowly defined “perfect” profile? It’s up to us to decide. So Cornell students, faculty, and staff: which Cornell would you rather learn and work in?

“If Cornell is to continue its commitment to the motto of ‘Any person, any study,’ then discriminating against stu-

dents on the basis of mental or emotional health histories would introduce the stain of hypocrisy.”

continued from p.25

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Whether we are athletes or ordinary people striving for an alluring beach body, there

exists a relentless desire to attain rapid muscle growth and tone– to maximize progress in the most cost-efficient way. Bodybuilders and trainers search for exercises to amplify such growth, while dieticians and nutritionists seek combinations of foods that contribute to muscular development. Some athletes and bodybuilders, however, shift their focus to workout supplements to achieve their fitness goals. While the more basic and mild supplements, such as protein powder, are widely used, the increasing consumption of creatine has sparked controversy among its advocates, adver-saries, and even scientific researchers. The issue ultimately boils down to a simple question—is creatine consumption worth the potential hazards it engenders?

Creatine exists as a natural substance composed of its constituent amino acids. While often con-sumed through diet, creatine is also produced in the body’s liver, pancreas, and kidneys. One of its main functions is to provide extra energy to muscle cells. Such a function becomes particularly convenient for bodybuilders and athletes who wish to increase their stamina and strength dur-ing workouts. Creatine consequently not only al-lows for a more effective workout, but also paves the path for greater muscle stamina and exertion. The result is rapid muscle growth and develop-ment, due to creatine’s energizing and muscle-building effects. Simply put, creatine works.

Despite the supplement’s evident role in efficient muscular development, there is significant con-troversy over its use. Some even propose that its

potential repercussions outweigh its benefits, and instead, advocate a more natural method of gaining muscle mass. A common argument claims that creatine tends to achieve the appear-ance of greater muscle mass by drawing water into muscle cells and inflating them. While it is true that creatine does foster muscle fiber growth as well, its large dependence upon water inflation detracts from its appeal as a supple-ment. Furthermore, following long term usage of creatine, there have been reported incidents of kidney damage, among other noted side effects such as upset stomach, nausea, mental instabil-ity, and light headedness. While these side effects are anecdotal and inconsistent at best, there is an inevitable linkage between overexposure to creatine and negative health consequences. Though medical reports have yet to categorically solidify such claims about its health detriments, it must be understood that excessive consumption of supplements in general does have a history of engendering varying degrees of problems among their users.

As with all things, too much is never good. Ulti-mately, though natural exercise is optimal for the human body in that there are no “side effects,” taking creatine is still an acceptable method of gaining rapid muscle growth. There simply must be a balance and moderation with which it is con-sumed. And amidst all this discussion of workout supplements, we must realize that muscle growth, regardless of the supplements taken, does not occur without simple exercise. The supplements may provide shortcuts to reaching such goals, but the foundation of fitness results still resides in the effort put in at the gym.

ofCreatine as a Workout Supplement+_Jimmy Guo

T h e



In 2012, the impending access to free birth control for women cov-

ered by the Affordable Care Act (ACA) caused quite the media frenzy. But, after months of hubbub, on August 1st, 2012, the ACA assured millions of American women access to free con-traception—as well as dozens of other preventative care services—all co-pay free. Or so we thought. Exactly who is and who isn’t covered is still a bit mud-dled. Many of these provisions won’t come into play until later in the game for a large number of women. Some fine print on the ACA makes it so that it may take up to a year for many women to get covered. So, what’s to prevent the ladies of Cornell from waltzing into Gannet and demanding some free pap smears and birth control pills?

The answer for a large number of the young women at Cornell is rather fortunate—nothing! The Affordable Health Care act covers all insurance plans renewed or started on August 1, 2012. For Cornellians, (and many college-bound young women) their insurance plans renew after this date, as it marks the beginning of the school year. This is exactly the case with Cor-nell’s student health insurance plan (SHIP). Many Cornell students choose SHIP, a program provided by Aetna Student Health Care, as their health care provider while at Cornell. Ac-cording to the SHIP member’s guide, the plan exceeds all of the necessary provisions dictated by the ACA, which includes preventative care and free contraception.

As far as women’s health is concerned, the ACA doesn’t just cover contracep-tion; it assures women will receive over a dozen other co-pay free pre-ventative services. According to the Health Resources and Services admin-istration, these include annual well-woman visits, cervical cancer screen-ings, STD screenings, screenings and counseling for domestic abuse, and about a dozen other services.

What about those Cornellians who elected not to be on SHIP? The new provisions will extend to most private health plans that are renewed after August 1st, meaning women who have recently-renewed health plans will have access to all that ACA has to of-fer. However, most employer-covered health plans won’t typically renew until the beginning of the year.

Improving preventative services for women is a large part of the ACA mainly because being a woman can get expensive. Indeed, many women elect to not have preventative pro-cedures such as cervical cancer and HPV screenings, because of the co-pay. Even procedures with moderate co-pay are underutilized. Thus, by elimi-nating co-pays, many women of all ages are expected to take advantage of these provisions, which will allow them access to necessary preventa-tive care. This will benefit college-age women especially, since many are only employed part-time or underem-ployed.

The Affordable Care Act and Women’s HealthBy Natalia Mesa

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There are many other provisions on the act that will affect college students. For example, the ACA will also extend health care coverage to dependents until they are 26, which will allow current students and fu-ture graduates to have access to their parent’s health care for a number of years.

But there are a few other caveats of the ACA to look out for. For example, providers do not have to cover the cost of a brand-name birth control pill when there is a generic available. Exemptions to the provisions of ACA were also given to certain religious organizations that have objections to providing contraception. Thus, many women and dependents of parents who work and are provided health in-

surance by certain religious organiza-tions and their dependents won’t have access to this provision, but will have to abide by all other provisions of the act. Additionally, insurance plans that have “grandfathered” or have not changed since March 2010 are exempt from having to provide some of these services.

Over the next year, more and more college-age women, and women of all ages, will have access to preventative care. It is the goal of the ACA that all Americans have access to this cover-age. While controversial, the ACA is indeed one of the biggest advance-ments in women’s health in decades. This far-reaching new law affects how care will be provided to women for years to come.



DID YOU HEAR THAT?

Chances are, on your walk to class, during your quick lunch break or on the ride on the crowd-

ed mid-morning bus, either you or the person next to you has their headphones in. Given the excess background noise of the buses and cars rumbling by, or the other students chatting at the adjacent table in the dining hall, you probably have the volume turned up extra high to compensate. Or perhaps you work out with some high-energy, high-volume music? Personal music devices are exceedingly common these days, but the cumula-tive effects of listening to music at high volumes for long periods of time can be very and perma-nently damaging.

The truth is, even though many young adults have heard of the possible connections between loud music and headphones and hearing loss, they pay little attention to it. Yet hearing loss is often permanent, and hearing ability cannot be re-gained, as the reduction of or damage to the small nerve fibers responsible for sound perception and transmission in the ear is irreversible. A common and annoying accompaniment to this hearing loss is tinnitus, or ringing sensations in the ears.

An estimated 6.5 million teens and young adults suffer from mild hearing loss, but what is unclear is the percentage of those individuals that will go on to suffer further losses in hearing. Males and white students appear to be at a greater risk. Most teens and college students that participate in such studies of hearing loss are unaware of the decline in their hearing ability prior to hav-ing the hearing screenings conducted. Yet experts warn that listening to personal music devices at the current increasing rate may eventually cause permanent damage by the time a person reaches their mid-twenties.

Protecting long-term hearing is likely not on the

minds of most college students as they think about their health. Unlike healthy eating, exercise and regular visits to the dentist, the accumulating affects of hearing damage are not immediate and are not usually sensed until much later in life. The first signs of hearing loss are the inability to hear whispering tones, struggles with hearing in noisy settings, and troubles differentiating between cer-tain consonant sounds. All of these symptoms can be too subtle to detect initially. The most frequent symptom is loss of hearing ability for high fre-quencies, which suggests exposure to loud noise for prolonged periods is to blame.

According to the Health and Consumers of the Eu-ropean Commission, some personal music devices produce astonishing maximum volume levels of 120 dB, which is equivalent to the sound generat-ed by an airplane take-off. Many young adults cite the fact that limited studies have clearly demon-strated the link between personal music devices and long-term hearing loss, yet the proliferation of such devices is too recent for sufficient long-range research to have been conducted. Presently, sustained listening at levels up to 80 dB, no mat-ter the duration, is considered safe.

Current research trials involving guinea pigs have demonstrated that the antioxidants in salicylates and Vitamin E, when administered within 3 days of prolonged exposure to high-decibel noise. Re-cently the focus has been on shifting these results to two at risk groups: military personnel and col-lege students (NIH).

Presently, for young adults with no identified hearing loss, hearing screenings are not typi-cally a part of annual health routines, but experts recommend getting a baseline test at the start of college. And don’t listen up. Listen down.

By: Alison JarmasReproduced from [20]


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DID YOU HEAR THAT?

Photo References

Content ReferencesPg. 4: What Types of Food are Good or Bad for Your Skin?

1. ”Feed Your Skin, Starve Your Wrinkles”; Allison Tannis; 2009Pg. 6: To Roll or Not to Roll

2. Betsy Bates, “Kids Who Use Ecstasy Are Playing Russian Roulette with Their Lives,” Pediatric News, October, 2001.3. Hyde, Jesse. “Ecstasy Rising.” Rolling Stone 2012: 58-. ProQuest Research Library. Web. 12 Sep. 2012 .4. “Study Finds More College Students Using Ecstasy,” The Brown University Child and Adolescent Behavior Letter, April, 2009.5. Vollenweider, Franz. “Brain mechanisms of hallucinogens and enactogens.” Pharmacological Aspects. 3.4 (2001):265-279. Print.

Pg. 14: Sleepless in Seattle[’s Best Coffee Dependency No More] 1. http://www.campusgrotto.com/how-much-should-college-students-sleep.html2. http://www.nickcampos.com/2008/05/sleep-deprivation-leads-to-brain-shutdown/3. http://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps4. http://www.helpguide.org/life/sleep_tips.htm

Pg. 24: Mental Health Discrimination in Cornell Admissions1. http://www.gannett.cornell.edu/cms/topics/drugs/alcohol/upload/SA_Gannett_AOD_data.pdf 2. http://worldsciencefestival.com/webcasts/madness_redefined3. http://web.mit.edu/~sdavies/www/mit-suicides/4. 4 http://www.cornell.edu/admissions/admissions-data-fy2012.cfm

Pg. 27: The Benefits and Costs of Creatine as a Workout Supplement1. http://www.nlm.nih.gov/medlineplus/druginfo/natural/873.html2. http://www.livestrong.com/article/180083-how-does-creatine-affect-the-kidneys/3. http://www.livestrong.com/article/23029-benefits-creatine-powder/4. http://men.webmd.com/creatine

Pg. 28: Affordable Care Act and Women’s Health1. https://www.aetnastudenthealth.com/schools/cornell/brochure1213.pdf2. http://www.studentinsurance.cornell.edu/about/spotlight_details.cfm?id=612203. http://www.hrsa.gov/womensguidelines/4. http://www.nytimes.com/2010/05/25/health/25land.html?_r=1&emc=eta15. http://www.healthcare.gov/news/factsheets/2011/08/womensprevention08012011a.html6. http://www.whitehouse.gov/the-press-office/2012/02/10/fact-sheet-women-s-preventive-services-and-reli-gious-institutions

1. Photography by Vincent Wei Wei ([email protected])2. h t t p : / / w w w. f l i c k r. c o m / p h o t o s / s m i l e e y -face1993/46633401353. h t t p : / / w w w . f l i c k r . c o m / p h o t o s /scelera/30535308694. http://www.flickr.com/photos/epsos/81162798885. h t t p : / / w w w. f l i c k r. c o m / p h o to s / u s a gh u m -phreys/57088489736. http://www.flickr.com/photos/beglen/1979752937. http://www.flickr.com/photos/lululemonathleti-ca/46856801638. http://www.flickr.com/photos/epsos/80994197279. http://www.flickr.com/photos/33498942@N04/604063386210. http://www.flickr.com/photos/75001512@N00/505861795611. http://3.bp.blogspot.com/_5GLBV2-4PCQ/Ri1nnY-aWA0I/AAAAAAAAAQ8/TUSnvE_ne7Q/s1600-h/0704_ysquat_200x200.jpg12. http://1.bp.blogspot .com/_5GLBV2-4PCQ/

Ri1nm4aWAwI/AAAAAAAAAQc/o1sWTObyJ3g/s1600-h/0704_slegromanian_200x200.jpg13. http://2.bp.blogspot.com/_5GLBV2-4PCQ/Ri1n-nIaWAxI/AAAAAAAAAQk/a_jrBohNro0/s1600-h/0704_smanlunge_200x200.jpg14. h t t p : / / w w w. f l i c k r. c o m / p h o t o s / s a p r o -mo/565902901115. h t t p : / / w w w . f l i c k r . c o m / p h o t o s /patrick_q/11563854116. http://www.flickr.com/photos/johnnystilet-to/522647442717. Cornell University18. h t t p : / / w w w. f l i c k r. c o m / p h o t o s / s i e g e r t -marc/601751317419. http://www.flickr.com/photos/89355994@N05/813643482420. http://www.fl ickr.com/photos/andresrue -da/354775566721. http://www.flickr.com/photos/42931449@N07/5771025070

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The Student Body November 2012