VitaJournal - Australia 2015 Special Edition by TriVita

experience wellness®

HOW TO HELP SLOW AGING Samuel Grief, M.D. pgs. 6-7

THE “SECRET” OF HEALTHY WEIGHT

Daniela Radulescu, M.D. pgs. 10-11

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Australia Special Edition 2015

AUSTRALIA’S GENERAL MANAGER

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10 Essentials

for Health and Wellness. Good health is a gift to be treasured and nurtured every day. TriVita joyfully shares these keys to helping you experience wellness®: the 10 Essentials of physical, emotional and spiritual health.

Also in this issue, we’re featuring Nopalea®, the nutrient-rich drink that may help the body normalise inflammation (page 9), plus our enormously popular Sublingual B-12 (page 17). If you haven’t yet tried these great products, now is the perfect time. Did you know that chronic inflammation is now being linked to a higher risk of depression? And that inflammation can be an issue for overweight and obese people in particular? You’ll find the latest research on these subjects on pages 24-25. And don’t miss the article about how stress can steal your levels of B-12 on page 16.

1. Breathe Deeply

Throughout this issue of the VitaJournal, you’ll find helpful, informative content on the health issues that matter. Here’s a sampling of what’s inside:

2. Drink Water

• Read an Australian doctor’s perspective on why fad diets don’t work.

3. Sleep Peacefully

• Find out how nutrient deficiencies can harm us—and what foods provide the essentials.

4. Eat Nutritiously

• Get tips on how to live healthy as we age.

5. Enjoy Activity

• Slather on the “musts” of protecting skin in the summer.

Physical

Emotional 6. Give and Receive Love 7. Be Forgiving 8. Practice Gratitude

… And much more. As always, you’ll find TriVita’s “10 Essentials for Health and Wellness.” These are truly words to live by to achieve physical, emotional and spiritual wellness. All year long, let TriVita’s philosophy and quality products be part of your wellness journey.

9. Develop Acceptance Spiritual 10. Develop a Relationship with God

Anthony Fitzgerald TriVita General Manager, Australia & New Zealand

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AUSTRALIA 2015

to Help Slow Aging 6 How Controlling inflammation is key. Samuel Grief, M.D.

Diets Don’t Work 10 Why Daniela Radulescu, M.D. reveals the “secret” of healthy weight.

What

Obesity Can Do

p. 6

The toll of excess kilos on Australian life.

Life Demands 18 Real Real Nutrition Are you getting the fuel your body needs?

Your Right to 22 Exercise a Better Brain Let activity keep you sharp, by Paul Bendheim, M.D. p. 10

ental Illness and 24 M Autoimmune Ills Research finds inflammation links.

kin, Sun and Cancer 26 SSimple steps to protect yourself. ow to Live to 90 27 HUncovering the longevity secrets of the “oldest old.” p. 26

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Australia Special Edition I 2015 l 3

PURSUING WELLNESS

Building blocks to wellness By Michael R. Ellison

ursuing health and wellness is one of the most important things we can do in life. But where do we start? I encourage you to start with the 10 Essentials for Health and Wellness (see page 2): These simple lifestyle changes can have Michael R. Ellison a profound effect on our Founder of TriVita health when practiced regularly. These essentials have been embraced by many health, medical and nutritional professionals as the key building blocks to health and wellness.

Eating foods high in antioxidants and Bioflavonoids can add to your health. The tuna (fruit) of the Nopal cactus, found in Nopalea®, is an excellent source of Bioflavonoids. Thousands of Members have enjoyed an enhancement to their health and quality of life with Nopalea.

Being aware of what you eat is a building block of wellness, which is why Essential #4 is Eat Nutritiously. I eat in restaurants almost every day due to work and travel and have learned that my awareness of what I ask the chef to prepare is far more important than looking at the menu. I am aware that the food I put in my body greatly influences my health and well being. A request for grilled fish or chicken, vegetables with no butter or oils, and salad with an herbal dressing on the side has never been refused by a chef and has greatly enhanced my weight management and health.

We at TriVita are committed to raising awareness of the importance of wellness—for us as individuals, as families and as nations. Your health and wellness is our passion and mission. We don’t take this mission lightly, which is why we publish the VitaJournal, a free publication that highlights the essentials of wellness. I trust you will take the time to read the many articles in this special issue.

Another key to wellness is an understanding of the basic macronutrients and micronutrients from foods and supplements that significantly contribute to our health. The three key macronutrients are protein, fat and carbohydrates. Micronutrients are vitamins and minerals that are essential to good health. Understanding which proteins, fats and carbohydrates are healthy will be a great advantage when managing your diet.

I encourage you to pursue wellness with passion!

Changing your diet is one of the quickest ways you can influence your health; simple changes can help give you more sustainable energy and certainly influence your moods each day. Try adding more fruits and vegetables to your diet and reducing your intake of foods like refined sugar and grains.

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What’s your energy IQ? Vim, vigour, vitality, a spring in your step. No matter what you call it, we all want it: energy! But do you know the best and healthiest ways to boost it? Test your energy smarts with this quick quiz. 1. The opposite of energy is sleepiness.

n True

n False

2. A good way to get instant energy is to consume lots of caffeine.

n True

n False

3. Drinking water is a smart energy-booster.

n True

n False

4. Lots of social activity keeps your energy level high.

n True

TriVita’s Healthcare Professionals cott Conard, M.D., S Diplomate American Boards of Family Medicine & Integrative and Holistic Medicine. Chief Medical Officer, TriVita, Inc.; President, TriVita Wellness Centers William (Bill) Wheeler, Ph.D., With a Ph.D. in Nutrition, “Dr. Bill” Wheeler and his team have 30 years’ of experience formulating nutritional products. He serves as Senior Vice President of TriVita’s Formula/Manufacturing Services.

n False

5. Taking a multi-vitamin can enhance your energy.

n True

n False

6. Exercise drains your energy.

n True

n False

7. A candy bar can cure the mid-afternoon “slump.”

n True

n False

8. Sleeping problems can cause low energy.

n True

n False

ANSWERS 1. False. Feeling sleepy is just one of the symptoms that can go along with fatigue, which is a lack of energy and motivation. 2. False. Stimulants like caffeine may make you feel temporarily more awake, but in the long term, they can actually drain your energy. 3. True. Drinking water is the fast and healthy way to help your whole body run better. 4. False. Over-booking your social life, work life or any other aspect of life creates energy zapping stress. 5. True. Vitamins and supplements can help fill the nutrient gap caused by poor eating habits, age or health conditions. Talk with your doctor about supplements, especially Vitamin B-12. 6. False. Regular physical activity is a proven fatigue-fighter and energy-booster. 7. False. Instead of “curing” an energy slump, processed sugar products end up making you feel even more tired than you were before.

Medical and Scientific Advisory Board TriVita created a Medical and Scientific Advisory Board to assist our efforts in staying abreast of current scientific developments and to provide input on the latest, most effective testing methods. Samuel N. Grief, M.D., CCFP, FCFP, was named one of “Chicago’s Top Doctors” in 2012. Dr. Grief is medical director at the University of Illinois. He is also Chairman of TriVita’s Medical and Scientific Advisory Board. He received his medical degree from McGill University in Montreal, Quebec. Jarir G. Nakouzi, M.D. An international consultant, Dr. Nakouzi completed his residency in the Yale University Program of Internal Medicine. His private practice takes an integrative approach to chronic diseases. Tammy Pon, M.D. A functional medicine physician, Dr. Pon received her medical degree from the University of Texas in Houston. She completed specialty training in healthy aging. Daniela Radulescu, M.D. Dr. Radulescu is a clinical research scientist in Sydney, Australia. She holds an advanced degree in molecular genetics, and has been involved in clinical research for investigational medicines.

8. True. Talk with your healthcare professional if you have persistent sleep issues. 1800-257-538

Australia Special Edition I 2015 l 5

THE DOCTOR IS IN

How to help slow aging

Controlling inflammation is key

By Samuel Grief, M.D.

ging is a fact of life... or so it seems. Have you ever noticed how some people seem to age gracefully, always looking more youthful than their stated age, while others seem to be beaten down by the passage of time? Samuel Grief, M.D., CCFP, FCFP, was named one of “Chicago’s Top Doctors” in 2012. Dr. Grief is Medical Director at the University of Illinois, USA. He is also a member of TriVita’s Medical Advisory Board. Dr. Grief received his medical degree from McGill University in Montreal, Quebec, Canada.

There are reasons for this apparent disparity among slow and fast agers, and it is two-fold. The first reason is locked inside your genetic profile. Your genes carry all kinds of messages and signals that are unlocked or triggered at various stages of life. As you know, your height and body shape are largely determined by genetics. The same is true of your risk for disease. Some of us are blessed with a genetic makeup that gives protection against many of the scourges of mankind, including cancer, heart disease and diabetes. Others are not so lucky, and have been dealt a handful of genes that set off specific diseases at certain ages.

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Your genetic medley Genes also play a role in aging. Your immune system is genetically engineered to fight off infection and prevent inflammation. In the past, I’ve described the immune system as a symphony, striking harmonious chords to resist infection and maintain wellness. Our genes are programmed to have a certain level of immune strength to prevent the wearing down of our organs and body systems. You can thank your parents for the genetic medley you received. The second reason for people’s differing aging processes is environmental impact. Science has now confirmed that one’s food choices during childhood will determine health outcomes as fledgling adults and beyond. Food and drink intake in childhood are directly correlated with risk of obesity and the chronic diseases that ensue, including diabetes, high blood pressure, cardiovascular disease and cancer.

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Inflammation-reducing foods The key to staying your healthiest and aging to the beat of your own drums is to focus on what you put in your body. Nourishment for your body comes in two parts: physical nutrition, defined as food and drink, and spiritual or emotional energy. Let’s discuss physical nutrition first. Obvious healthy choices include the whole gamut of fruits and vegetables, along with foods low in inflammation-inducing saturated fats. Reducing foods of animal origin is not just for vegetarians. The wellknown author Michael Pollan, in his famous book, “The Omnivore’s Dilemma,” notes that we should eat more variety, more fruits and vegetables, eat less meat, and eat less... period. Supplementation Certain vitamins and minerals also benefit the immune system and help to combat inflammation, a necessary but dangerous evil inherent in our body. Nutrients

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that will help your immune system and minimise chronic inflammation include zinc, copper and the following vitamins: A, C, E, B-6 and folic acid. Exercise benefits Controlling inflammation is also achieved by exercise, a key element in controlling aging through its anti-inflammatory properties. The body reacts to moderate and intense physical activity by secreting “feel-good” hormones and increasing the anti-inflammatory immune cells to reduce pain and inflammation. Additionally, exercise promotes a stronger metabolism to help maintain a stable weight and helps reduce chronic pain and sleep disturbance, conditions that if not corrected will speed up the aging process.

attitude toward life’s changing circumstances, accepting others for who they are and rolling with the proverbial punches. Nurturing healthy relationships with friends and family will go a long way toward maintaining good spiritual and emotional health, which is a cornerstone of healthier aging. Aging is still a fact of life. Aging gracefully should be our goal. Let’s all strive for this goal by nourishing our bodies with healthy foods and thoughts. This article is intended for educational purposes only.

Spiritual and emotional health The second part of nourishing your body comes through nonphysical means, including demonstrating a positive

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RESEARCH DESK B Vitamins enhance brain health

Oxford, England

Could mental decline be delayed or decreased by higher intake of B vitamins? Two recent studies support this encouraging connection. One study looked at 156 people ages 70 and older who had both mild memory loss and high levels of homocysteine, an amino acid that has been linked to heart attacks and Alzheimer’s disease. Part of the group was given a combination of Vitamins B-12, B-6 and folic acid; the other participants were given sugar pills. The result: People taking the sugar pills showed a drop of 5.2% in brain volume. Those taking the B vitamin combination lost just 0.6% of their gray matter. The second study indicated that a deficiency of B-12 could ultimately lead to Alzheimer’s disease and other forms of dementia. In a study of over 2,500 men and women in their 70s, researchers concluded that older adults with anemia could be at higher risk for mental decline. The study was published in the journal Neurology.1

Added stress may lead to weight gain

Columbus, OH, USA

Recent research suggests that stress can slow a woman’s metabolism and lead to weight gain. The Ohio State University study included 58 women, average age 53, who were asked about their stress levels on the previous day and then given a meal that included 930 calories and 60 grams of fat. On average, women who had one or more stressful events during the previous 24 hours burned 104 fewer calories in the seven hours after eating the meal than those who were stress-free. On a daily basis, that difference could add up to a weight gain of nearly 4.9 kilos a year, the researchers noted. Study results were published in the journal Biological Psychiatry.2

Eating cruciferous vegetables reduces inflammation New York, NY, USA A study of more than 1,000 Chinese women indicated that people who eat the most cruciferous vegetables have substantially less inflammation than those who eat the fewest. The results of this study were published in the Journal of the Academy of Nutrition and Dietetics. The cruciferous vegetable family includes cabbage, broccoli, bok choy, Brussels sprouts, kale and cauliflower. The study authors suggest that the health benefits of these vegetables may be at least partly a result of their anti-inflammatory effects. “Bottom line, if you’re eating a lot of cruciferous vegetables your health is better, and specifically, inflammation markers are diminished,” said the research team. “That means you’re going to have a healthier heart and you’re going to live longer.”3 References: 1 Hong C, Falvey C, et al. Anemia and risk of dementia in older adults. July 31, 2013. Neurology. doi: 10.1212/ WNL.0b013e31829e701d. Retrieved from: http://www.neurology.org/content early/2013/07/31/WNL.0b013e31829e701d.short 2 Worried women could be prone to weight gain, study suggests. Health Day News, July 14, 2014. Retrieved from http://www. healthfinder.gov/News/Article.aspx?id=689685&source=govdelivery&utm_medium=email&utm_source=govdelivery 3 Yu, Jiang, et al. Cruciferous vegetable intake is inversely correlated with circulating levels of pro-inflammatory markers in women. Journal of the Academy of Nutrition and Dietetics, Vol.114, Issue 5, pages 700-708, May 2014. Retrieved from http://www.andjrnl. org/article/S2212-2672(13)01891-1/abstract 8 l VITAJOURNAL Australia Special Edition I 2015

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Australia Special Edition I 2015 l 9

ASK THE DOCTOR

Why don’t diets work? By Daniela Radulescu, M.D.

ctually, some “diets” can and do work—but only in the short term. The problem isn’t so much losing weight as keeping it off, as anyone who’s tried can attest.

Daniela Radulescu, M.D., is a clinical research scientist in Sydney. She holds an advanced degree in molecular genetics, and has been involved in clinical research for investigational medicines for more than 10 years.

This is a serious issue, as rates of obesity and overweight continue to rise all over the world. And there’s no question that these rising rates bring along with them a range of ailments, from heart disease to diabetes and other metabolic disturbances. No wonder there’s such a frenzy in the marketplace to find the “Holy Grail” of weight loss, that “perfect” diet that works for everyone. Hundreds of diet-related studies are published every year, and the sales of books promoting weight management have reached record numbers. In Australia alone, the sale of diet books has increased by 54% over the past two years. Are you in the 75%? Unfortunately for those seeking a weight loss “miracle,” the numbers aren’t encouraging. Studies have shown that over 75% of people who lose weight after following a particular diet regain at least the same amount of weight in five years or less. While a small percentage of people do maintain their target weight for a longer time, they’re definitely in the minority (and I suspect that an increased level of exercise has a lot to do with their success).

10 l VITAJOURNAL Australia Special Edition I 2015

It may be that the diet program you follow doesn’t really matter much. A recent large study has shown that the type of diet does not affect the success of achieving long-term weight loss. What matters is reducing energy intake (kilojoules) to a level lower than energy used. The bigger this gap, the more effective the diet. Yes, you can lose weight by following the Mediterranean diet, a low carbohydrate diet, a low-fat diet or whatever type you prefer (of course, check with your healthcare professional before starting any type of diet program). But once you’ve reached your target weight, then what? Why do so many of us regain the weight we lost—and in some cases, gain even more? The body “defends” its weight There is growing evidence that the initial weight is strongly defended by the body. As soon as there is some weight loss, the body metabolism starts to react: the circulating hormones that influence hunger, energy level and stamina are prone to dramatic changes. The combination of reduced body mass and reduced metabolic rate triggers significant metabolic adaptations. In essence, the body tries to keep from losing any more weight by changing our appetite, mood and even motivation.

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So far, there is no evidence to suggest that these hormonal changes can be influenced by different diets. However, any program that doesn’t consider this holistic approach won’t have longterm success. You’ve probably heard that “lifestyle modifications” are the key to lasting weight management. This is a fancy term for getting more physical activity, incorporating a variety of healthy foods into your eating habits, and even enlisting support from family and friends. Nutritional science has shown us the reason that this variety is so essential: micronutrients. These are the substances essential to the human body, but which the body can’t produce and so must be obtained from the outside. Examples include minerals and vitamins such as iron, cobalt, Vitamin A and folate. This is the foundation for the healthy eating concept: it is not as important what we eat as long as we choose a variety of foods to provide the nutrients the body needs and keep the balance between energy intake and outtake. This is why long term weight management takes a complex approach: It requires a quality and balance of foods to provide 1800-257-538

adequate proteins, carbohydrates, fats and micronutrients. What works best: prevention Obesity has recently been classified as a disease. Like many other illnesses, prevention is better than cure. Since our body is so ready to hold on to its weight gain and even defend itself against weight loss, it’s naturally easier to prevent the problem than to fight it once it occurs. But that’s easier said than done. If you’re struggling with weight, don’t go it alone: Seek support from friends and family to maintain your motivation. If there are others in your household, try to create a healthy eating plan for all. Exercise, of course, should always be part of a weight loss/maintenance lifestyle. If you feel you are backsliding and starting to regain weight, consider the support of a dietitian or a medical doctor. Either or both can offer reliable, targeted advice to help you stay on track.

ally is yourself. It may not have the sizzle of a best-selling diet book, but it works. This article is intended for educational purposes only.

References: Shrapnel B, Healthy diets-new evidence and insights. Australian Doctor, February 2012. Sacks FM, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine 2009; 360:859-73. Finer N, et al. One-year treatment of obesity: a randomized double-blind, placebo-controlled multicentre study of orlistat, a gastrointestinal lipase inhibitor. International Journal of Obesity and Related Metabolic Disorders 2000; 24:306-13. Sjöström L, et al. Randomized placebo-controlled trial of orlistat for weight loss and prevention of weight regain in obese patients. European Multicentre Orlistat Study Group. Lancet 1998; 352:167-72. NHMRC Clinical Practice Guidelines for the Management of Overweight & Obesity in Adults, Children & Adolescents including a Guide for General Practitioners. 2000. Proietto J, Obesity in adults. Australian Doctor, July 2009. Gill T, Dieting-food for thought. Australian Doctor, October 2004.

Now you know why diets don’t work long term. Without question, weight loss and weight maintenance can be a big challenge. Remember that term “lifestyle modifications”: Eat a variety of healthy foods, exercise and keep in mind that your best

Australia Special Edition I 2015 l 11

WEIGHING IN

Extra pounds dragging us down: What obesity is costing Australia

Stanislav Fosenbauer / Shutterstock.com

ou’re probably aware of the health toll that excess weight imposes, but did you know the mounting dollar cost, too? Over the past 30 years, overweight and obesity in Australia have tripled, while the financial cost of this complex issue has ballooned to over $58 billion (including lost well being). So grave is this problem that it’s called a “national epidemic” by Obesity Australia (OA), an organisation of medical professionals dedicated to “drive change in the public perceptions of obesity, its prevalence and its treatment.” At present, some 63% of adult Australians are overweight or obese, with 28% classed as obese, according to the latest Australian Health Survey. If the nation continues on its current track, by 2025 some 70% of adults will be overweight/obese, with about 33% obese. The wellness consequences of excess weight can’t be over estimated. Medical science has established that obesity causes these associated disorders: Type 2 diabetes, heart disease, some cancers, osteoarthritis, sleep apnea, reproductive issues and more. However, obesity isn’t seen as a disease in its own right in Australia, which is why OA has called upon the Australian Medical Association to formally recognise obesity as a disease. OA contends that this move would gain federal support for obesity prevention and intervention, saving billions of Australian tax dollars. 12 l VITAJOURNAL Australia Special Edition I 2015

Driving weight (and costs) up What’s behind the nation’s obesity epidemic? The issue is more complicated than simply taking in more kilojoules than the body needs to function. Specifically for Australia, OA points to these factors: Ethnicity The prevalence of obesity in Australia isn’t uniform: It varies according to country of birth and ethnicity. For example, while 30% of Australian-born people are obese, those born in North Africa, the Middle East and parts of Europe are more likely to be obese. On the other hand, those born in Asia and sub-Saharan Africa have much lower rates of obesity, ranging from 5% to 22%. Geography City-dwellers have lower rates of obesity than those in remote and rural areas: 60% vs. 70%. While variations among the states are generally small, there are differences: Queensland has the highest rate at 30%, while the Australian Capital Territory has the lowest, at 25%. Genetics Up to 90% of the population have a genetic “inheritance” that predisposes them to obesity. Lifestyle As in many developed nations, sedentary lifestyles contribute to excess weight. Jobs that aren’t physically demanding, dependence on cars and the trend toward “passive” entertainment vs. physical activity, are all contributors to obesity. Also key is the shift to prepared, pre-packaged foods, with high levels of fat, sugar and kilojoules. TriVita.com

OBESITY TAKES AIM AT WELLNESS Cognitive impairment and depression

Obstructive sleep apnoea

Cardiovascular disease

Cancer

Non-alcoholic fatty liver disease Type 2 diabetes

Renal dysfunction

Osteoarthritis

A warning… and some hope If the nation’s obesity rates keep climbing, “it is conceivable that the health and economic cost due to obesity will also grow to overwhelming proportions,” warns OA. On the other hand, “if we can

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commit to an obesity prevention plan starting with defining obesity as a disease… it may not only save billions of Australian tax dollars, but also improve the health and wellbeing of Australians now and for future generations.”

References: Key Findings. Australian Health Survey: Updated Results, 2011-2012. Retrieved from http://www.abs. gov.au/ausstats/abs@.nsf/Lookup/4364.0.55.003Chapt er12011-2012. No Time to Weight. Obesity Australia. Retrieved from http://www.obesityaustralia.org/resources-1/no-time-toweight.

Australia Special Edition I 2015 l 13

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Research: stress can steal your Vitamin B-12

an stress rob the body of Vitamin B-12? Health experts and researchers have gathered clinical evidence that chronic stress, among other damaging effects, lowers levels of essential B vitamins. Stress has physical and mental impacts, and its symptoms look very much like the symptoms of B-12 deficiency.1,2 Of course, a certain amount of stress is just a normal part of life; in fact, stress can be an ally in helping us accomplish specific goals or tasks. However, Mental Health America (MHA; formerly the National Mental Health Association) warns that when stress becomes chronic and we feel overwhelmed much of the time, our bodies and minds pay a steep price.1 Symptoms of stress and B-12 deficiency Lack of energy, low moods, fatigue and irritability are among the symptoms that may indicate a B-12 deficiency, according to the National Institutes of Health in the USA.2 These are also among the symptoms that can occur due to chronic stress, advises MHA.

These symptoms can include:

• Lack of energy • Trouble concentrating • Nervousness • Difficulty sleeping • Irritability1

Results: Those in the supplement group had lower stress ratings and better mental performance than the participants taking sugar pills. The supplement group also rated themselves as less “mentally tired.”

In addition to these symptoms, the MHA cites a range of physical effects from chronic stress, such as faster heartbeat, rise in blood pressure, nausea, weight gain and digestive issues.

Researchers concluded that supplementation with higher levels of vitamins and minerals could benefit the general population.

Research has shown a link between chronic stress and B vitamins. One report in the journal Psychopharmacology, for example, detailed a study of 215 healthy men between the ages of 30-55.3 This randomised, placebo-controlled, double-blind trial aimed to see how high doses of a B-complex vitamin and mineral supplement might affect mental function and moods. Before starting the 33-day trial, all the men completed profiles and questionnaires to determine mood states, perceived stress and general health. They were also tested for mental performance. Part of the group was given sugar pills, part was given high-dose B vitamin supplements.

16 l VITAJOURNAL Australia Special Edition I 2015

Certain people are more prone to a deficiency of B-12 than others. According to the National Institutes of Health, this group includes people over age 50, people who follow a vegetarian or vegan diet, those who have had weight loss surgery, and people with digestive disorders, such as celiac disease or Crohn’s disease.2 References: 1 Stress: coping with everyday problems. Mental Health America. Retrieved from http://www.mentalhealthamerica.net/conditions/stress-coping-everyday-problems 2 Vitamin B12. MedlinePlus, a service of National Institutes of Health. Retrieved from http://www.nlm.nih.gov/ medlineplus/ency/article/002403.htm 3 Kennedy D, Veasey R, et al. Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology (Berl). 2010 July; 211(1): 55–68. Published online 2010 May 8. doi: 10.1007/s00213-010-1870-3. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/ PMC2885294/

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Australia Special Edition I 2015 l 17

EATING FOR WELLNESS

Real life demands real nutrition: The ABCs (and D) of nutrient deficiencies

By Christa Orecchio

s a student and practitioner of nutrition for years, I believe we should let food be our medicine. Real food (as opposed to processed junk) is our best fuel and best treatment for optimal health, of course. Here, I’ll look at four important vitamins: what they do for us and what foods provide them.

VITAMIN A

Christa Orecchio is a Clinical and Holistic Nutritionist. She is the creator of The Whole Journey Healthy Product Review site, a TEDx speaker, the nutrition expert on FOX’s weekly San Diego, CA, USA show, “Food as Medicine,” as well as the host of “The Randy and Christa Show: News that makes you healthier,” which airs nationally on DRTV.

This fat-soluble vitamin (meaning it can be stored in fat tissue) is essential for normal vision, immune function and prenatal health. Vitamin A also plays a huge role in helping the heart, lungs and kidneys to function properly. It also happens to be a common deficiency because of our modern diet. The National Institutes of Health (NIH) in the USA, recommends consuming 900 mcg (micrograms) daily. Perhaps the best bio-available food source of Vitamin A is grass-fed beef liver and other organ meats. If you like liver and onions, then you are in business. Many types of fatty wild fish like salmon contain Vitamin A. Vitamin A from animal sources is the preferred source because the body does not have to convert it to use it. This is called preformed Vitamin A. There is also a form of Vitamin A called provitamin A that is found in fruits, vegetables and other

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plant-based products that comes in the form of beta-carotene. Provitamin A food sources: • Green leafy vegetables • Sweet potatoes • Carrots • Rockmelon • Apricots • Mangos

VITAMIN B (COMPLEX)

Our B vitamins (or lack thereof) dictate so much of how we think and feel on a daily basis. They are essential to make energy and for brain function. Many people who are chronically stressed or who eat a diet high in refined foods are extremely deficient in the entire family of B vitamins. The B vitamin family includes: • B-1 (thiamine) • B-2 (riboflavin) • B-3 (niacin) • B-5 (pantothenic acid) • B-6 • B-7 (biotin) • B-12 • Folic acid These vitamins help your body to get or make energy from the food you eat. They assist the adrenal glands to reboot and repair, foster deeper

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sleep, aid hair growth, alleviate depression and headaches and help form red blood cells. According to the NIH, a lack of B-12 or B-6 can cause anemia. Make sure you are eating foods high in a variety of B vitamins like wild fish, free range poultry, grass-fed meat, pastured eggs and organic dairy products (raw, if possible). Legumes and glutenfree whole grains are also loaded with enough B vitamins to make a big impact.

VITAMIN C

We need Vitamin C to live. Having enough of it helps us make collagen, the main protein found in skin, hair and nails. It assists us in making energy and adapting to stress as well as providing a gentle daily detox. Vitamin C deficiency can develop if you don’t get enough from the foods you eat or if something impairs your ability to absorb it from food (such as smoking). My 5 favourite food-based ways to get Vitamin C are: 1. Capsicam (red bell peppers) 2. Pawpaw 3. Cauliflower 4. Kiwis 5. Oranges 1800-257-538

Sometimes a little high-quality supplementation can also go a long way, especially during times of high stress or during flu season.

everything you need from food, it would take extraordinary effort, expense and dedication to eat “perfectly clean” in order to meet the body’s needs today.

VITAMIN D

Due to myriad factors (processed foods, environmental toxins, mental-emotional stressors and digestive disorders), I find that high-quality nutritional supplementation is a very important adjunct to helping you feel—and live—better fast.

Of all the lab tests I run, Vitamin D deficiency is the most common problem I see. Over 80% of people are low in this essential vitamin. Sufficient Vitamin D (which isn’t actually a vitamin, but a hormone building block needed for many functions within the body) will keep your bones strong, your moods balanced, your sleep deep and your immunity strong. Vitamin D is formed in the skin with exposure to UVB (Ultra Violet B) rays from the sun. Sunscreen blocks 95-100% of the formation of Vitamin D from the sun, so try to spend 15-20 minutes in the sun before you put on sunscreen. Eating your Vitamin D is important as well. The best food sources of Vitamin D are clean, wild fish (you get a two-for-one because you also get Vitamin A).

References: Vitamin A. Fact Sheet for Consumers. Office of Dietary Supplements, National Institutes of Health. Retrieved from http://ods.od.nih.gov/factsheets/VitaminA-Consumer/ B Vitamins. MedlinePlus, U.S. National Library of Medicine. Retrieved from http://www.nlm.nih.gov/medlineplus/ bvitamins.html Vitamin C. Fact Sheet for Consumers. Office of Dietary Supplements, National Institutes of Health. Retrieved from http://ods.od.nih.gov/factsheets/VitaminC-Consumer/ Vitamin D. Fact Sheet for Consumers. Office of Dietary Supplements, National Institutes of Health. Retrieved from http://ods.od.nih.gov/factsheets/VitaminD-Consumer/

To supplement or not? I often get asked if supplements are necessary, or if we can get everything we need to support our bodies through food. The answer is both yes and no. While it is possible to get nearly Australia Special Edition I 2015 l 19

AGING WELL

Worried about

retirement? Calm down and start planning your retirement goals

Plan ahead to enjoy the golden years

f you are approaching your 50s and 60s, it’s time to start thinking about retirement. According to the Australian Securities & Investments Commission, the earlier you start planning for this new stage in your life, the smoother your transition from work to retirement will be. When should you retire? In Australia there is no fixed age at which people have to retire. Currently, you can access superannuation benefits tax free from age 60. You may be entitled to the age pension anywhere from age 64 to 65, depending on when you were born. Gradually transition to retirement You may want to choose a gradual transition to retirement, slowly tapering your working week over a few years. This lets you get used to a reduced workload and gives you time to develop new hobbies or interests. By delaying full time retirement, you can also accumulate a larger nest egg. There are various financial products available to help you make the transition to a comfortable retirement. For instance, a transition to retirement “income stream,” or pension, lets you draw on your superannuation benefits to supplement your employment income when you start working less. Ensure enough money The amount of money you will need to retire depends on your age and your intended lifestyle. Most retirees 20 l VITAJOURNAL Australia Special Edition I 2015

need more income in their first years of retirement when they might want to travel more. As they get older, their lifestyle winds down and they will most likely need less income. Seek good advice Australia’s tax system is complex, and even a simple mistake can result in extra taxes or lost opportunities for age pension entitlements. Seek professional financial advice to make the most of your money. Every cent counts in retirement and your money may have to last many more years than you expect. Manage lifestyle changes For most people, retirement involves a significant change in lifestyle. Not only do you have more leisure time, you are likely to see a lot more of your spouse or partner. Talk to your partner about your retirement goals. Healthy communication will smooth the transition from worker to retiree, and let you make the most of this exciting new stage in your life. Like any of life’s milestones, retirement requires careful planning to make it fulfilling. Clearly, considering how much money you will need and what you like to do will help you ease into retirement without worries. Reference: Getting Ready for Retirement. Australian Securities and Investments Commission. Retrieved from https://www.moneysmart.gov.au/life-events-and-you/women/gettingready-for-retirement

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Australia Special Edition I 2015 l 21

THE DOCTOR IS IN

Exercise your right to a better brain: Keep moving to stay mentally sharp

By Paul E. Bendheim, M.D.

M Paul E. Bendheim, M.D., is a board-certified neurologist, medical/ scientific researcher, and author of The Brain Training Revolution: A Proven Workout for Healthy Brain Aging. Founder and chief medical officer of BrainSavers®, an organization devoted to healthy brain aging, he has lectured around the world on Alzheimer’s disease and other dementias.

odern research brings us many discoveries and breakthroughs, but the ancients knew something that holds true today: If you want to keep your mind sharp as you age, exercise.

to consider ravaging their health by smoking. Unfortunately, many of the same people fail to recognise the extraordinary benefits of exercise in preventing and treating many medical problems.

The positive relationship between physical exercise and overall health and longevity has been touted for more than two centuries. Modern scientific research methods have proven over and over again what the ancients knew. Here’s just one example:

Regular physical exercise decreases your risk of premature death, heart and blood vessel disease, cancer, stroke, diabetes, obesity, high blood pressure, osteoporosis, bone fractures, anxiety and depression. Exercise also decreases your overall healthcare costs. Thousands of exercise based research studies published over the past 30+ years add up to one inescapable conclusion: exercise = preventive medicine.

In a landmark 1986 study of almost 17,000 Harvard graduates, Dr. Ralph Paffenbarger and his colleagues found that the risk of death could be slashed through simple exercise. People who consistently burned about 300 calories a day from physical exercise (the amount that the body uses to walk briskly for 45–60 minutes), reduced their likelihood of death from all types of diseases by 28%. Inactivity is as harmful as smoking The toll on your body from not exercising is about the same as the horrible toll that smoking takes. Most people today are too sensible

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What about exercise and the brain, though? Just as you can bulk up a specific muscle through exercise, you can enlarge and strengthen specific regions of your brain through exercise. Sound crazy? It isn’t: It’s science. Walk toward a bigger, healthier brain Moderate physical exercise, such as walking for at least 30 minutes three or more times a week, does all this:

• Increases blood flow to the brain TriVita.com

“ Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”— Plato, c. 370 B.C.

• Enlarges your frontal lobes (where decision-making, planning and remembering reside) • Adds new memory-recording neurons in your hippocampus (where memory-making occurs) Through exercise you can replenish some of the cells lost in the aging process. Moderate aerobic physical exercise, the type that makes you breathe faster and increases your heart rate, is the most powerful trigger of new cell production in the brain. Over the last few years, several studies have shown that if there’s a “magic bullet” for a healthy brain, it’s walking. In one study at the University of Illinois at UrbanaChampaign in the USA, a group of people ages 60-79 were followed for six months. Half the group started walking just 15 minutes three times a week, working up to 60-minute walks three times weekly. The other half did non-stamina-building exercises such as stretching and toning. At the end of the study, MRI brain scans showed that only the walkers increased their brain volume. 1800-257-538

Special benefits for older women Of interest to women in particular is another study published in the Journal of the American Medical Association. The conclusion: “… long term regular physical activity, including walking, is associated with significantly better cognitive function and less cognitive decline in older women.” What about people who may already be headed for Alzheimer’s or another form of dementia? One study of over 1,700 people ages 65+ said that regular physical exercise “is associated with a delay in onset of dementia and Alzheimer’s disease.” Another found that in people already suffering memory loss, exercise five days a week for just 30 minutes daily could actually bring improvement.

Strengthen memory, too Could exercise help you remember and think better? Does exercise protect your brain from those times when you can’t remember where you left your car keys? Absolutely. From a study by Dr. Kirk Erickson and his colleagues at the University of Pittsburg and University of Illinois, Urbana-Champaign: “Our results clearly indicate that higher levels of aerobic fitness are associated with increased hippocampal volumes in older humans, which translates to better memory function.” Clearly, when it comes to brain health, physical fitness translates to mental fitness. As study after study demonstrates, you don’t need to run marathons or become a longdistance swimmer to benefit, grow and protect this most precious organ. Just place one foot in front of the other, and keep going. This article is intended for educational purposes only.

Reference: Bendheim, PE, M.D. (2009). The Brain Training Revolution. A Proven Workout for Healthy Brain Aging. Naperville, IL: Sourcebooks, Inc.

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UNDER THE MICROSCOPE: INFLAMMATION

Research links to obesity, depression, mental illness, more Recent studies shed more light on chronic inflammation and its links to key health issues.

Higher stress toll for the obese If you’re overweight or obese, emotional stress could be especially damaging to you, according to a study in the journal Brain, Behavior and Immunity. Researchers found that people considered overweight or obese, when repeatedly placed in a stressful situation, showed higher levels of a protein marker for inflammation than did people of normal weight. The Brandeis University (Waltham, MA, USA) study, involving 67 people, indicates that overweight/obese people are physically affected by repeated stress much more dramatically, and recover from it more slowly, than others. The inflammation caused by the protein marker—interleukin-6— has been associated with a number of health conditions, including hardening of the arteries, Type 2 diabetes and cancer, the researchers noted.1 Boosting risk of depression People who are under high levels of stress may also have higher risk for developing depression,

according to a study from Mount Sinai Hospital, N.Y., N.Y., USA. The study, published in Proceedings of the National Academy of Sciences, Washington D.C., USA examined how non-aggressive mice responded to repeated stress created by an aggressive mouse. Researchers measured blood levels of inflammatory molecules (IL-6) in the non-aggressive mice before and after episodes of stress. The mice who were most susceptible to stress had the highest levels of IL-6. The researchers then examined IL-6 in blood levels of human patients diagnosed with Major Depressive Disorder. The patients with depression had elevated levels of the inflammatory molecules.2 Blocking inflammation and disease Could a possible cure for autoimmune diseases come from a way to block chronic inflammation? That’s the hopeful speculation of researchers from Brigham and Women’s Hospital in Boston, MA, USA based on their recent study. In autoimmune diseases such as multiple sclerosis, lupus and

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rheumatoid arthritis, the immune system attacks healthy cells, tissues and organs. But the researchers found that a natural molecule can turn “destructive” cells into “protective” cells, and even reverse the damage caused by autoimmune disease. The scientists performed pre-clinical trials on multiple sclerosis cells. Result: the molecule—NAD+—can block acute (chronic) inflammation by regulating how immune cells differentiate between healthy and unhealthy cells. “This is a universal molecule that can potentially treat not only autoimmune diseases,” said the lead study author, “but also other acute or chronic conditions.” The study was published in Nature Communications, London.3 Inflammation—a factor in mental illness? A “marker” of inflammation in the body in childhood may foretell future mental illness. That’s the finding of an important British study that was the first of its kind. Nicknamed the “Children of the ‘90s” study, the research was the TriVita.com

first “longitudinal” study—a study that follows people over a long period of time—to look at the link between inflammatory markers in childhood and future mental problems. Led by the University of Cambridge in England, a team of scientists studied 4,500 people, taking blood samples at age 9 and following up at age 18. The scientists were looking for incidents of depression or psychosis. The researchers divided the study group into three sectors, based on levels of a protein in the bloodstream that’s released when the immune system is fighting infection. This protein— interleukin-6, or IL-6—is present in some people even when there’s no danger from infection, and it can lead to health problems. In the study group, children with the highest levels of IL-6 were almost twice as likely to have suffered depression or psychosis as those in the lowest level group. The findings were published in JAMA Psychiatry, a publication of the American Medical Association.4

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Hope for fighting autoimmune disorders When the body’s immune system turns on itself, the result can be inflammation and autoimmune disorders such as asthma, rheumatoid arthritis, multiple sclerosis and Type 1 diabetes. Could this “self-attack” be controlled by signalling the aggressive cells to stop?

Illustration of Killer T Cells attacking a cancer cell.

Researchers at the Salk Institute in the United States believe they may have found such a control switch in a gene called Foxp3. It appears that Foxp3 stabilises cells that keep the immune system in balance: In effect, the gene may tell attacking cells, called “Killer T Cells,” to cease fire. “The immune system plays a huge role in chronic inflammation,”

noted one researcher. “If we can better understand the immune system, we can start to understand and treat many diseases.” The new research, published in the journal Cell, might help develop treatments for autoimmune disorders as well as some types of cancer.5 References: 1 McInnis C, Thomas M et al. Measures of adiposity predict interleukin-6 responses to repeated psychosocial stress. Brain, Behavior, and Immunity. November 2014; 42(11): 33-40. Retrieved from http://www.sciencedirect.com/ science/article/pii/S0889159114004103 2 Hodes G., Pfau M., et al. Individual differences in the peripheral immune system promote resilience versus susceptibility to social stress. Proceedings of the National Academy of Sciences. October 20, 2014. Retrieved from http://www.pnas.org/content/early/2014/10/15/1415191111 3 Tullius, S, Biefer HRC, et al. NAD+ protects against EAE by regulating CD4+ T-cell differentiation. Nature Communications. October 7, 2014. doi:10.1038/ncomms6101. Retrieved from http://www.nature.com/ncomms/2014/141007/ncomms6101/full/ncomms6101.html 4 Khandaker G., Pearson R, et al. Association of Serum Interleukin 6 and C-Reactive Protein in Childhood With Depression and Psychosis in Young Adult Life. JAMA Psychiatry. Published online August 13, 2014. doi:10.1001/jamapsychiatry.2014.1332. Retrieved from http://archpsyc.jamanetwork.com/article. aspx?articleid=1895671 5 Li X, Liang Y et al. Function of a Foxp3 cis-element in protecting regulatory cell identity. Cell. DOI: dx.doi. org/10.1016/j.cell.2014.07.030. Retrieved from http:// www.cell.com/cell/abstract/S0092-8674(14)00980-5

Australia Special Edition I 2015 l 25

Skin, sun and cancer Simple steps to protect yourself

hat do immune system suppression, cataracts, premature aging of the skin and skin cancer have in common? They can all be caused by overexposure to ultraviolet (UV) radiation from the sun. This makes sun protection critical, especially considering Australia has one of the highest rates of skin cancer in the world. This can be attributed to a combination of factors: the climate, proximity to the equator and the outdoor culture.1 According to Melanoma Institute Australia, melanoma, the most dangerous form of skin cancer, is the most common cancer in Australians aged 15 to 39, with 12,500 new cases diagnosed each year.2 5 steps to sun protection How can you protect yourself from the sun’s harsh rays? The Cancer Council recommends five simple steps to sun protection: 1,3 1. Slip on sun protective clothing such as long sleeved shirts and pants, covering as much of the body as possible. 2. Slop on sunscreen with an SPF of 30 or higher 20 minutes before heading outside. Reapply every two hours, even on windy, cloudy and cool days. 3. Slap on a wide brimmed hat that protects your face, head, neck and ears. 26 l VITAJOURNAL Australia Special Edition I 2015

4. Seek shade whenever possible and remember that the sun’s UV rays are strongest between 11 a.m. and 3 p.m. 5. Slide on sunglasses that meet Australian Standards. Skin cancer detection If found early, most skin cancers can be treated. The best way to detect it early is to become familiar with your skin. Watch for changes in the size, colour and shape of moles, freckles, bumps and birthmarks—or the development of a new spot. • Size—look for spots with a diameter of 7mm or larger • Colour—look for unusual or uneven colour • Shape—watch for uneven borders and asymmetrical spots The Cancer Council recommends that all adults 40 and over take the steps above to help detect skin cancer early.4 If you notice anything unusual, see your healthcare provider as soon as possible. References: 1 Being SunSmart in Victoria (2013). SunSmart. Retrieved from http://www.sunsmart. com.au/downloads/resources/info-sheets/being-sunsmart-in-victoria-info-sheet.pdf 2 Latest News (2014). Melanoma Institute Australia. Retrieved from http://www. melanoma.org.au/news-and-events/latest-news.html 3 10 myths about sun protection. SunSmart. Retrieved from http://www.sunsmart.com. au/downloads/resources/brochures/10-myths-about-sun-protection.pdf 4 Early Detection of Skin Cancer (2014). SunSmart. Retrieved from http://www.sunsmart. com.au/downloads/resources/info-sheets/early-detection-skin-cancer-info-sheet.pdf TriVita.com

How to live to 90

Researchers uncovering the longevity secrets of the “oldest old”

hat are the secrets to surviving— and thriving—to 90 and beyond (a group called the “oldest old,” or nonagenarians)? That’s what the 90+ Study, launched in 2003 by the University of California, Irvine, USA, set out to discover. One of the largest studies of its kind in the world, the 90+ Study conducts clinical, pathological and genetic research on more than 1,400 participants over the age of 90—one of the fastest growing segments of society. Study volunteers go through cognitive and physical tests every six months, in addition to providing information about their lifestyle habits, including diet, activity and medications. Analysing this data has yielded major findings, many of which have been published in prestigious medical journals. Some of the more intriguing findings include:

• People who drink moderate amounts of alcohol or coffee live longer than those who abstain.

• About half of those over 90 with dementia do not have sufficient Alzheimer’s-related plaque growth in their brains to explain their cognitive (mental) loss.

• Individuals 90 and older who carry a gene called APOE2 are less likely to have Alzheimer’s-like dementia but much more likely to have Alzheimer’srelated plaque growth in their brains.

• Poor physical performance on activities such as walking is associated with increased risk of dementia. The study is funded for at least another five years; researchers plan to focus on factors associated with longevity, dementia in the oldest old, how memory loss affects this age group and more. References: National Institute on Aging renews funding for UCI’s 90+Study (2013). UCI News. Retrieved from http://news.uci.edu/press-releases/national-institute-on-aging-renews-funding-forucis-90-study/ The 90+Study (2013). Institute for Memory Impairments and Neurological Disorders, UC Irvine. Retrieved from http://www.mind.uci.edu/research/90plus-study/

• More than 40% of people 90 and older suffer from dementia, while almost 80% are disabled. Both conditions are more common in women than men.

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Australia Special Edition I 2015 l 27

EMOTIONAL WELLNESS

The mind-body connection Your emotions do affect your health By Mamiko Odegard, Ph.D.

Dr. Mamiko Odegard, a messenger of hope and change, helps individuals and couples to enjoy life and business success. Best-selling author of “Daily Affirmations for Love,” she is known as “The Love and Relationship Expert.” Based in Scottsdale, AZ, USA, Dr. Odegard has over 30 years’ experience as a psychologist and college instructor.

our mind is an integral part of your being, yet it doesn’t know what is real or false. Are you afraid you’re going to lose your job? Worried about paying your bills this month? Convinced that you look terrible in your swimsuit? When you’re assaulted by such fears and stress, your mind CANNOT tell the difference between fantasy and reality. Your brain only knows what you are telling it to think.

There’s hope! Here are five steps to help make positive connections between your mind and body:

Your “magical” mind can create endorphins (feel-good hormones) for you to feel euphoric, optimistic and have a sense of well being. Or, it can raise hormone levels of adrenaline and cortisol that contribute to feelings of anxiety, stress, depression and feeling fatigued, frustrated and discouraged.

3. Look for alternative ways to view situations and choices. The more choices you generate, the more empowered you feel.

Do you feel powerless? If you feel powerless and believe you do not control your own life, you will experience the most amount of stress and discomfort, because you view opportunities or fortunes as ruled by fate. This defeatist outlook is made even bleaker when you “medicate” your feelings or look for escape through shopping, gambling, drugs, alcohol, cigarettes or sex. These attempts to relieve “pain” only compound the feelings of even more stress and helplessness.

5. Share your thoughts and feelings with others who can provide help. You might ask for assistance with tasks, call on a trusted ear to confide in, or seek out companionship so you can enjoy more of life.

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1. When you find yourself becoming distressed, be aware of your thoughts. Thinking that something bad “always” happens to you, or that you “never” get things right traps you in a negative rut. 2. Stop and redirect your thoughts to ones that raise your optimism, hope and comfort.

4. Learn relaxation methods such as systematically tensing and relaxing large groups of muscles, deep breathing, visualisation, self hypnosis and acupressure.

If you find that you are having persistent physical problems and your emotions are getting you down, seek professional assistance from physicians or healthcare providers. Empowering yourself can do wonders for your mind and body.

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FIT FOR WELLNESS

Winning at weight loss:

Why exercise is key By Jolene Goring TriVita Wellness Center Director of Fitness

“ Help me lose weight without making me sweat.”

hat was the plea I heard from a client who wanted to shed 13.6 kilograms. But what 55-year-old Cathy didn’t want to do was jump into some marathon workout that would be too hard. And time-consuming. And sweaty.

You can help your heart. You can actually lower your blood pressure by increasing your physical activity. Exercise strengthens the heart muscle, and a stronger heart uses less effort to pump more blood. This equates to lower blood pressure.

So I shared with her some research facts and tips to help break down her exercise barriers; maybe they’ll help you, too:

You can ease your pain. Muscles that surround the joints can be strengthened with exercise. The stronger and more balanced these muscles are, the more stable and less painful the joint will be.

You can lose weight faster. Muscle burns more calories than fat. A person who weighs a muscular 68 kilograms burns WAY more calories than a person who is a flabby 68 kilograms. The more muscle you have, the more energy your body uses, even when you are just sitting reading this magazine! You can be happier. When you get moving and get your blood flowing, the “feel good” hormones called endorphins are released. When you are feeling happy you will likely make better food choices. You can give yourself rewards. If you use food as a reward, or as an antidote to boredom, replace it with an activity you enjoy. Take a walk, play with your dog, do some yard work or anything else you like to do. This is a healthy way to stop emotional eating. Bonus: You’ll burn kilojoules and lose weight. 1800-257-538

But it’s one thing to know all the benefits of exercise, and another to get moving. With Cathy, I used one of my mottos: “Meet people where they are.” I designed a walking workout program for her. We found a scenic route close to her house that she could do, and I showed her how to do strengthening exercises in her own home. She was comfortable with this approach, and it got results: in just one month Cathy lost 4.5 kilograms. Because she enjoys her program, she is even ready to start to sweat!

Jolene Goring is a leading health and fitness expert based in Scottsdale, AZ, USA, and the TriVita Wellness Center Director of Fitness. Recently named one of “America’s Premier Fitness Experts,” Jolene has appeared in newspaper, television and fitness videos. She is also co-author of the best-selling fitness book, “Bigger, Better, Faster, Stronger.”

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TriVita's 10 Foundational Values

Director of Publications Pam Molenda

Providing you with the health products you need to achieve greater wellness is a tremendous responsibility—it’s one we take very seriously. That’s why we developed, and rigorously follow, a strict adherence to a code of quality, integrity and innovation. It’s called our 10 Foundational Values and it means you’re assured of getting the best product experience in 10 indispensable ways:

Creative Director Craig Hedges Production Manager Roger Barger Senior Designer Christine Ray VitaJournal Graphic Designer James Metcalf

1. Scientifically Validated Formulas

Our medical board uses their extensive health and nutrition knowledge to review proprietary TriVita supplements based on the latest scientific research and the health and wellness concerns of our Members.

Catalog Graphic Designer Cheryl Earl Editorial Assistant Ginny Schoonaert Feature Writers Cheryl Romano; Heather Giedt; Steve Solomon

2. Unique Delivery Systems

Unlike other supplements that can be difficult to absorb, TriVita supplements are developed for better absorption and effect.

3. Controlled Laboratory Studies

Signature products from TriVita undergo medical studies and trials at accredited university medical centers and laboratories to ensure their effectiveness.

Contributing Writers Michael Ellison, Founder of TriVita Anthony Fitzgerald, General Manager, Australia & New Zealand William (Bill) Wheeler, Ph.D. Samuel Grief, M.D.

4. Pure Ingredients

Paul Bendheim, M.D.

TriVita uses high-quality essential nutrients available to create effective, body-friendly formulas without mood altering stimulants or harmful chemicals.

Daniela Radulescu, M.D. Mamiko Odegard, Ph.D.

5. Safeguarding Health

We adhere to the manufacturing guidelines and regulations of the Therapeutic Goods Administration (TGA).

Christa Orecchio, Certified Clinical Nutritionist Jolene Goring, Wellness Center Director of Fitness

6. Third-Party Testing and Certification

In addition to our own quality control, we commission third-party testing and research to guarantee that our products are full potency and meet all regulatory standards.

7. Quality-Controlled Packaging and Production

Safety is a top priority in our packaging and manufacturing. Each product is inspected multiple times and we use two safety seals per package on ingestible products to guarantee safety, freshness and product potency.

8. Dedicated to Product Innovation

TriVita’s commitment to science is a driving force behind our superior quality products, from formulation to production. We put the utmost care into creating products that deliver positive and lifelong wellness experiences for our Members.

9. Medical & Scientific Advisory Board TriVita’s advisory panel of Board Certified physicians provide us with the latest information on scientific developments and testing methods.

The VitaJournal is published by TriVita, Inc. • 16100 N. Greenway Hayden Loop, Suite 950 • Scottsdale, AZ, USA 85260 • Printed in Australia • ©2015 TriVita, Inc. All rights reserved. The VitaJournal welcomes Member questions, photographs and testimonials. All submitted materials become the property of TriVita, Inc. and may be edited for publication. Testimonials should be directed to: Story@TriVita.com. The VitaJournal is provided for educational purposes only. It does not constitute professional or medical advice. We want to inspire and educate our Members to help make positive changes in their health and wellness. Opinions expressed by authors are not necessarily those of the publisher. For questions: 1800-257-538 Prices listed in this VitaJournal are current as of the date of printing. The information in this VitaJournal may contain errors or inaccuracies. We reserve the right to change prices, selections, update information and limit quantities without prior notice. Experience Wellness is a registered trademark of TriVita Inc. Children, women who are pregnant or nursing, and all individuals allergic to any foods or ingredients should consult their healthcare provider before using any product. To report a serious adverse event or obtain product information, contact 1800-257-538. These products are not intended to diagnose, treat, cure or prevent any disease.

10. Complete Customer

Satisfaction Guarantee

We promise to provide the best customer experience possible and offer a 60-Day Money Back Guarantee on all of our products.

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Dr. Bill’s 10 tips for smart weight management

By William (Bill) Wheeler, PH.D. Senior Vice President, TriVita Manufacturing Services With his Ph.D. in Nutrition, William “Dr. Bill” Wheeler shares why Leanology products offer a smart choice (see pages 14-15). Here, he offers his own tips to help you succeed. 1. Shoot your scale • Focus on centimeters lost—not kilograms lost. • Lean tissue takes up only 2/3 the space of fat. • Measure weight loss goals in reduced dress sizes and/or belt notches. 2. Eat to lose weight • You cannot “starve” the kilograms off! • Eat 5-6 small meals a day; keep your metabolism high. • Do not miss meals. Your body will feel like you are starving it and your metabolism will be slowed. 3.

Drink the kilograms off: hydrate • Drink plenty of pure water each day. • Coffee, tea, milk and soda do not count. • Water helps you flush the by-products of fatburning from your system.

4. Make “better bad choices” • Slight modifications in foods that you choose can make big differences in weight loss. • You don’t need to deprive yourself; just make better choices. 5. Walk the kilograms off • Regular exercise is important. • Begin by walking extra steps each day. • Add more steps per day each week.

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6. Get friendly with weight loss • Tell your friends your goals for losing weight. • Ask your friends to hold you accountable. 7. Celebrate your success • You are making a difference in your life: you are taking control. 8. Take one step at a time • Realise your road to weight loss is accomplished “453 g at a time.” Your long term goals may take a while to accomplish. 9. Supplement your weight loss • Use dietary supplements to provide needed additional nutrients for weight loss. • Your dietary supplementation program should provide nutrients needed for optimum health and wellness. 10. Go for healthy weight loss • Have your healthcare provider monitor your weight loss progress. • Be sure that medications are monitored as you lose weight. • Your objective is better health and wellness.

Australia Special Edition I 2015 l 31

Suite 2, level 1 394 Lane Cove Rd. Macquarie Park NSW 2113

NOPALEA®

SUPPORTS THE NORMAL AND ESSENTIAL ANTI-INFLAMMATORY FUNCTION PERFORMED BY THE IMMUNE SYSTEM.

Nopalea® #30710 946 ml bottle

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Plus S&H (includes GST)

$49.99

AUD

Nopalea® 4-Pack #33400

Member $175.99 Online Only $153.99* AUD Plus S&H (includes GST)

See page 9 for more information

SUPPORT YOUR WEIGHT LOSS GOALS WITH NEW LEANOLOGY® SHAKES AND CHEWS! Leanology Nutritional Shakes—satisfying and convenient, they’re the nutrient-dense meals that you drink! See page 13. Leanology Soft Chews—the delicious alternative to high calorie snacks. See page 12.

CALL TOLL-FREE 1800-257-538 OR ORDER ONLINE AT TRIVITA.COM V0115AUSE