VitaJournal - January 2015 - USA by TriVita

experience wellness ®

TURNING 50 DR. SAMUEL GRIEF’S PERSONAL STORY pgs. 6-7 WHEN WELLNESS IS OUT OF BALANCE Tammy Pon, M.D. pgs. 12-13

THE GOUGHS— FINDING LIFE PURPOSE IN THEIR 70s pgs. 14-15

JANUARY 2015

THOUGHTS FROM THE EDITOR

Let wellness in your own life be an inspiration to others

ave you ever gone through old photos and thought to yourself, “Wow, I look so much better now!” What’s funny is that at the time you thought you looked pretty good! I find that as you empower yourself with knowledge about health and wellness, it starts to show on the outside as well as the inside. We are so fortunate to live in an age where, unless you live with your head buried in the sand, you have access to a world of information that can help you experience greater wellness.

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.

Physical 1. Breathe Deeply 2. Drink Water 3. Sleep Peacefully 4. Eat Nutritiously 5. Enjoy Activity Emotional 6. Give and Receive Love 7. Be Forgiving 8. Practice Gratitude 9. Develop Acceptance Spiritual 10. Develop a Relationship with God

The key is coming to the realization yourself without someone else nagging you to do so. When I first started dating my husband, I was always asking him if he wanted a B-12, and I was very bothered when he would say, “No thanks.” I couldn’t believe that he wasn’t interested in the wealth of health and wellness knowledge I brought to the table in our relationship! But then something changed… last summer out of the blue he told me that he thought he should probably start taking some supplements. Without acting too overjoyed, I started preparing his pile of supplements both morning and night and pouring him a shot of my Nopalea/Adaptuit/Zamu Gold concoction. Before too long, he told me that his energy level was greatly improved and he simply felt better overall. I even noticed that his snoring subsided as we both started sleeping so much better! So many people wait until they experience a health crisis before they start taking responsibility for their wellness. It reminds me of turning to God after you’ve suffered a huge setback or some kind of devastation rather than maintaining an ongoing relationship with Him in good times and in bad. If you have someone in your life who you know could benefit from supplementation or wellness information, probably the best thing you can do is be an example and offer information when the time is right. When they come to their own realization to make lifestyle changes, you’ll be the first person they’ll seek out. No one wants to be married to their mother or continually be preached at by others as to what they “should” be doing. One of the most valuable things I learned a long time ago was that if you use the words, “You should” or “You need to…” it comes across as controlling, which of course is a turn-off. As a TriVita Member, you’ve probably already drawn that line in the sand to improve your own wellness. As you move into 2015, pray that you can be an example to others so that when they’re ready to experience greater wellness, you’ll be a welcome resource.

Pam Molenda, Editor

WELL-BEING

P.S. F or those of you who love sharing wellness, call 1-800-991-7116 and ask about our new opt-in referral reward program. You can be eligible to earn VitaPoints on not only your own purchases, but also on ongoing purchases made by new people you refer to TriVita. You’ll be able to apply these VitaPoints toward future TriVita product purchases or Wellness Center services! Follow us on:

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JANUARY 2015

INSIDE 6 Life is a Gift: Thoughts on Turning 50

p. 6

A moving perspective from Samuel Grief, M.D.

The Magnificent Human Body 10 Bone up on the skeletal system.

When Wellness is Out of Balance 12 Tammy Pon, M.D., on what you can do.

p. 10

Discovering Life Purpose in Their 70s 14 The Goughs prove it’s never too late.

Leave a Legacy that Lives Forever 18 Make it more than an inheritance.

How Vitamin D Drives Wellness Preventing deficiency, by Daniela Radulescu, M.D.

p. 14

26 What You Don’t Know About Fitness Surprising facts from Wellness Coach Jolene Goring.

28 Are You a “People-Pleaser”? Be a “self-accepter” to thrive.

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PURSUING WELLNESS

TriVita Members: 2015 is your year! By Michael R. Ellison

W Michael R. Ellison

e’re making 2015 the Year of the TriVita Member.

We are happy to announce that 2015 will be the year of TriVita Membership enhancements! We invite you to participate with us in making TriVita a community of wellness seekers enjoying more benefits and rewards than ever before.

Our first commitment is offering superior quality products with the highest testing standards to ensure efficacy and safety. We are confident in the quality and value of our products and stand behind them with our guarantee of satisfaction. Your wellness experience is our passion! Founder of TriVita

An exciting new enhancement to our membership rewards program is now available. This opt-in program offers rewards where you can receive 4% in VitaPoints on every purchase you make. You can also receive a referral reward of 20% in VitaPoints on all your referrals’ purchases on an ongoing basis. You have the opportunity to earn these VitaPoints and apply them toward TriVita product purchases, or—I am most happy to announce—for services provided by the TriVita Wellness Center! Many of our Members are now finding ways to enrich their wellness experience through the remote services offered by the Center. You do not have to come to the Center for certain screenings, the weight management program or personalized coaching. To learn more about this new reward program, call a Wellness Consultant at 1-800-991-7116 today. 4 l VITAJOURNAL

Another membership enhancement we will be rolling out is an upgrade to our auto-delivery program. For added convenience and savings, we are developing a self-directed online tool that will allow Members to select the products and delivery time of their choosing. Self-directed autodelivery saves TriVita in service expenses and we want to pass those savings on to our Members who desire to participate in the auto-delivery program. We will also be expanding the medical services offered at the TriVita Wellness Center, which is a licensed medical facility. I will be making announcements soon about new physicians joining the Center, as well as the coverage of Medicare and most major health care insurance providers. This represents a major expansion of the Center and the benefits it will offer our Members. We know many changes are happening in health care, and we believe we have the opportunity to greatly enrich our Members’ wellness experiences from the integrative approach of wellness and health care. This is an exciting time for TriVita. We want you to know we are committed to building a wellness community with superior quality products, programs and services to enhance the lives of our community of wellness seekers. May this truly be a happy New Year filled with wellness!

Learn how you can opt-in to this new program and start earning VitaPoints— call 1-800-991-7116 today!

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Dr. Martin Luther King

Honoring a life lived with purpose

any will pause on January 19 to observe Martin Luther King Day, honoring the Baptist minister who championed social and civil equality. A major force behind the United States’ Civil

Rights Act of 1964, Dr. King lived his life purpose: fighting for racial freedom and equality. Although he was assassinated in 1968, his vision lives on. We at TriVita join in honoring Dr. King’s legacy this month.

Inspiration for 2015

A new beginning, a clean slate, fresh opportunities… get the inspiration you need for a purpose-filled year of accomplishment with this crossword puzzle brain teaser. ACROSS 3. We’re often reminded to enjoy not just the destination but the_______. 4. We set these and work toward achieving them step by step. (Also, scores in a soccer game.) 8. With good intentions, we usually make these on New Year’s Day. DOWN 1. When we have reached our goals, we count it a ______. 2. To reach our goals, we may need ________, which can motivate us and move us emotionally and/or intellectually. 5. In a famous speech, Martin Luther King, Jr. declared that he had a ______. 6. “_____ you can and you’re halfway there.” —Theodore Roosevelt

7. A _____ board can help motivate you to reach your goals. Attach inspirational photos, quotes and more. 1-800-991-7116

Answers Across: 3. Journey 4. Goals 8. Resolutions. Answers Down: 1. Success 2. Inspiration 5. Dream 6. Believe 7. Vision.

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HEALTHY AGING

On turning 50, healthy aging and wellness: A noted doctor tells his own moving story By Samuel Grief, M.D. Editor’s note: Dr. Grief is Chairman of TriVita’s Medical and Scientific Advisory Board. Medical Director at the University of Illinois, Chicago, he was named one of “Chicago’s Top Doctors” in 2012.

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. He is also a member of TriVita’s Medical Advisory Board. Dr. Grief received his medical degree from McGill University in Montreal, Quebec.

’m turning 50 in 2015. Fif-ty. The big 5-0! Sounds like a big deal no matter how you say it… and it is. I am joining a rather large minority of Americans who are 50 or over: we will make up approximately 45% of the U.S. population come 2015. The age of 50 has many meanings for me, not all of them joyful. Yes, I am a healthy man and recognize the good health I have enjoyed for the past five decades. Yes, I have many fond memories of my youthful exploits and experiences. (And yes, younger readers, I can still recall these events.)

The author’s father, Louis Grief, at age 32.

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However, the age of 50 always reminds me of my late father. He was 50 years young when he was told that he was going to die of lung cancer. Why did he get only the first half, not the second half of life? It reminds me of the glass half

full/half empty idea: I wonder which way my father viewed his life once he was told of his upcoming mortality. Of course, I know the answer. It’s the one answer that I have always been more sure of in my life than any other answer: The glass is half full. Life is a gift… a miracle You see, life is a gift, a blessing, a miracle. As a physician, I know how precious life is. I’ve seen my share of fellow humans be born and die. Life is worth living, and that is an inarguable fact. Sure, life is a struggle, too. Whoever said that life would be easy? The point is that life is the most valuable commodity of all; there is nothing more important. My perspective is that health is a close second, followed by family and happiness. All the rest is icing on the cake. My father struggled for his achievements. He was the eldest son of eight children. Working in construction, he nearly lost his life when a wall collapsed, pinning him under heavy debris. He lost his left elbow in that accident, but gained a deep appreciation for life itself. He studied at night to become an accountant. He worked six days a week to provide for our family. But the most important lesson he shared with me and my family was his love TriVita.com

“The point is that life is the most valuable commodity of all; there is nothing more important.”

The author, Dr. Samuel Grief, finishing a charity stair-climb in Chicago. He credits the persistence of his grandfather, Issie, (inset photo) for inspiring him to undertake these demanding events.

habit became my own, and I used my daily jog or run more for stress reduction than for any other purpose. As I aged, my knees took a beating: one required surgery and I had to stop running. Fortunately, I had another model for exercise in my life. My mother’s late father, the only grandfather I would ever know, suffered a stroke when I was in medical school. At age 86, he came to live with me in an apartment in downtown Montreal, Canada. This “temporary” arrangement lasted four years, and along the way, I witnessed my grandfather’s daily routine. for life, belly laughing and smiling every day. I miss those days. Thinking about turning 50 years old has made me philosophical, and more appreciative of the grander scale of things, of our planet, of our universe. We are all witnesses to the modern miracles in medicine, health and technology. It is simply amazing to marvel at our human creativity! Given the aging of our population, and the chronic disease that often accompanies this aging process, perhaps we can be more creative in developing more healthful ways of living and more innovative ways of combating disease. What is your reason for wanting to achieve better health? If you don’t have one, find a reason and believe in it. My own health journey began as a child. I wanted to be just like my dad, an avid jogger and runner. My father’s running

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Each morning, he would descend our stairwell to retrieve the newspaper. Then back up the 18 stairs to our upper-level apartment. Those stairs must have seemed daunting to my grandfather—one false step and he would have catapulted down to his demise. Yet, I saw in him determination and grit, and two legs of steel as he descended and then climbed back up those stairs. He never fell, never complained and never wavered in his determination. I learned from my grandfather that persistence and perseverance will ultimately help you achieve your goals. My grandfather has long since passed, but I dedicate my regular stair-climbing exercise routine to him. Every time I climb tall buildings’ stairwells for charity in my home city of Chicago, I think of him and my father. My personal health goal is to continue climbing stairs as long as I am alive. So you see, I am turning 5-0. And looking forward to it. Whatever your age, enjoy your time. It’s too valuable to waste. January 2015 l 7

Snapshot

EYE HEALTH

5 steps

Things you can do to protect against vision loss, blindness, and many eye diseases and conditions: get a dilated eye exam, live a healthy lifestyle, know your family history, use protective eyewear and wear sunglasses.3

$51 billion

Estimated annual economic impact of major vision problems among adults aged 40 and older.1

61 million The number of U.S. adults at high risk for serious vision loss. By 2030, an estimated 11.4 million people will have diabetic retinopathy, 4.2 million will have glaucoma, and 3.7 million will have age-related macular degeneration.2

70% Percentage of respondents to the National Eye Health Education Program (NEHEP) 2005 Public Knowledge, Attitudes, and Practices survey who reported that loss of eyesight would have the greatest impact on everyday life.1

20-20-20

The “rule” that can help reduce eyestrain when you’re staring at a computer or focusing on one thing for long periods of time: Every 20 minutes, look away about 20 feet in front of you for 20 seconds.4

References: 1 Vision Health Initiative: Fast Facts (2009). Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/visionhealth/basic_information/fast_facts.htm 2 Spread the Word: Infographic. National Eye Institute, National Institutes of Health. Retrieved from http://www.nei.nih.gov/hvm/ infographic.asp 3 Healthy Vision Month. National Eye Institute, National Institutes of Health. Retrieved from http://www.nei.nih.gov/hvm/index.asp 4 Vision Health Initiative: Eye Health Tips (2012). Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/ visionhealth/basic_information/eye-health-tips.htm 8 l VITAJOURNAL

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UNDER THE MICROSCOPE: INFLAMMATION

Research links to obesity, depression, disease 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) 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. 1-800-991-7116

The study, published in Proceedings of the National Academy of Sciences, 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, based on their recent study. In autoimmune diseases such as multiple sclerosis, lupus and 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.3 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

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THE MAGNIFICENT

HUMAN BODY THE SKELETAL SYSTEM

Just how wonderfully made are we? Take a tour of the human body with our new Magnificent Human Body series and you’ll soon find out! In this third installment, learn about the skeletal system, made up of the bones, cartilage, ligaments and tendons.

20% of body weight Your skeleton accounts for about 20% of your total body weight and serves five primary functions: support, protection, movement, mineral storage and production of blood cells.

Over 300, then 206 Bones in the human body. Babies are born with over 300 bones, some of which fuse together over time. Around age 25, adults reach their final bone count of 206.

1 bone There is just one bone in the human body not connected to another bone. Called the hyoid, this horseshoe-shaped bone in the throat acts as an anchor for the tongue and is critical for speech.

33 joints Number of joints found in just one foot. Each foot also has more than 100 tendons, muscles and ligaments.

.1 to .13 inches Size of the smallest bone in the body. Found in the middle ear, the stapes bone, or stirrup, is about the size of a grain of rice. The femur, or upper leg bone, is the longest bone in the body, measuring about 25% of your height.

½ of your bones Over 50% of your bones are located in your feet and hands: 54 bones in your wrists, hands and fingers, and 52 bones in your ankles and feet.

1 second The time it takes your bone marrow to produce two million red blood cells. About 4% of human body mass is made up of bone marrow. References: Arthritis: What is arthritis? American Podiatric Medical Association. Retrieved from http://www.apma.org/ Learn/FootHealth.cfm?ItemNumber=977 Foot Injuries and Disorders (2014). Medline Plus, U.S. National Library of Medicine. Retrieved from http:// www.nlm.nih.gov/medlineplus/footinjuriesanddisorders.html Fun Facts About Bones and Joints (2011). Beth Israel Deaconess Medical Center. Retrieved from http://www. bidmc.org/YourHealth/Health-Notes/Bones-and-Joints/Bone-and-Joint-Basics/Bone-and-Joint-Facts.aspx Human Body Facts: Skeleton & Bone Facts. Science Kids. Retrieved from http://www.sciencekids.co.nz/ sciencefacts/humanbody/skeletonbones.html Human Body Quiz: Test Your Medical IQ. Medicinenet.com. Retrieved from http://www.medicinenet.com/ human_body_quiz/quiz.htm The Human Skeleton, Portable Collections Program (2006). Brooklyn Children’s Museum. Retrieved from http://www.brooklynkids.org/attachments/humanskeleton_31.pdf Hyoid bone. Encyclopaedia Brittanica. Retrieved from http://www.britannica.com/EBchecked/ topic/279422/hyoid-bone Introduction to the Skeletal System. SEER Training Modules, National Cancer Institute. Retrieved from http://training.seer.cancer.gov/anatomy/skeletal/ Your Bones. KidsHealth from Nemours. Retrieved from http://kidshealth.org/kid/htbw/bones.html#

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hen wellness is out of W balance: Homeostasis and what you can do By Tammy Pon, M.D. Editor’s note: In last month’s VitaJournal, Dr. Pon explored the topic “homeostasis”— a big word meaning wellness in balance. Like TriVita’s 10 Essentials for Health and Wellness (page 2), homeostasis embraces physical, emotional and spiritual health. This month, Dr. Pon discusses what can happen to the body when the balance is upset.

Tammy Pon, M.D., is a member of TriVita’s Medical and Scientific Advisory Board. A functional medicine physician, she received her medical degree from the University of Texas in Houston. Dr. Pon completed specialty training in Healthy Aging.

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patient I’ll call “Sarah” has a significant family history of cancer. She is determined to live past 50, as both of her parents died in their 40s of cancer. Regular testing to see how her body is functioning is part of her proactive plan to beat the “big C.” However, her most current test results showed issues in various body systems. I asked, “Sarah, what happened?” She admitted that she had “fallen off the wagon” in terms of wellness habits: Exercise, sleep and healthy eating had gone by the wayside due to “busyness.” This is homeostasis out of balance. There are many studies that link a reduction of chronic diseases and even death to practicing healthy habits—exercise, adequate sleep and sufficient intake of fruits and vegetables (especially cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage.) Each year, research is giving us more evidence of the importance of sleep. Sleep deprivation has been linked to

cancer, obesity, diabetes and brain dysfunction. Just a single night without sleep can take its toll. In two different 2014 studies looking at young healthy people, after one night of sleep deprivation there were signs of heart dysfunction and significant cognitive (mental) impairment. As I wrote last month, homeostasis in balance, the way our bodies were designed to function, is necessary for wellness. Thousands of biochemical reactions occur in our body every second to keep things going and in check. It is a very labor intensive process that demands a large supply of nutrients for optimal functioning. Five: the “magic” minimum Nutrients are one of the keys to wellness, and the target number is five—representing the minimum number of daily servings of fruits and vegetables. If we are to give our bodies what they need to keep us functioning well, five servings are the least required. However, many of us are like Sarah—barely getting in two to three servings a day. To paint an even bleaker picture, those two to three servings may be providing less nutrition than in the past. A landmark study published in 2004 by Donald Davis and his team of researchers from the University of Texas at Austin’s Department of Chemistry TriVita.com

and Biochemistry reached a disturbing conclusion. They found that from 1950 to 1999, 43 different vegetables and fruits had “reliable declines” in their amounts of protein, calcium, phosphorus, iron, riboflavin (Vitamin B2) and Vitamin C. This study corresponds with other studies done around the world reporting a drop in nutritional content value of 20-30% in vegetables. Davis and his team blamed the nutritional drop in produce on agricultural practices designed to improve crop size, growth rate and pest resistance. The problem is that rapidly growing plants cannot take up as much nutrients from the soil as in the past, nor manufacture these nutrients from what building blocks they do take in. Other research shows farming soil is less nutrient-rich due to modern intensive agricultural methods that strip nutrients from the soil. Supplements (vitamins and minerals) can help, but don’t think that they are substitutes for healthy eating and daily exercise. Supplements are just what they’re named—something to be taken to add to a healthy lifestyle. Here’s a dramatic case in point:

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An incredible recovery: homeostasis done right Dr. Terry Wahls has an incredible story of recovery from secondary progressive multiple sclerosis (MS). An internal medicine physician and clinical professor of medicine at the University of Iowa, she was very successful juggling patient care, teaching, research, family and personal life. Then MS hit and gradually took many aspects of her life away. Despite powerful medications, the disease ravaged her body so severely she was wheelchair-bound and almost bedridden. Once she realized medications were not controlling her MS, she fought back with nutrient-dense food, lifestyle modifications and targeted nutritional supplementation. Within a year, Dr. Wahls was walking on her own, back to caring for patients, teaching and doing research; she even completed an 18-mile bicycle tour! That is the power of homeostasis done right.

The answer is simple: follow TriVita’s 10 Essentials for Health and Wellness. In these 10 basics (see page 2), you’ll find what you need to tip the wellness scale in your favor. This article is intended for educational purposes only.

References: Louca M, Short MA. The Effect of One Night’s Sleep Deprivation on Adolescent Neurobehavioral Performance. Sleep. 2014 Nov 1;37(11):1799-807. doi: 10.5665/sleep.4174. Dallmann R, Viola AU, et al. The human circadian metabolome. Proc Natl Acad Sci U S A. 2012 Feb 14;109(7):2625-9. doi: 10.1073/ pnas.1114410109. Cakici M, Dogan A, et al. Negative Effects of Acute Sleep Deprivation on Left Ventricular Functions and Cardiac Repolarization in Healthy Young Adults. Pacing Clin Electrophysiol. 2014 Oct 29. doi: 10.1111/ pace.12534. [Epub ahead of print] Davis DR, Epp MD, Riordan HD. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr. 2004 Dec;23(6):669-82. Retrieved from http://www.ncbi.nlm.nih.gov/ pubmed/15637215 About Terry Wahls: My Story. Retrieved from http://terrywahls.com/ about/about-terry-wahls/ Wang X, Ouyang Y, et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2014 Jul 29;349:g4490. doi: 10.1136/bmj.g4490.

Your wellness journey may not be as dramatic as Dr. Wahls’, but your own need for wellness in balance is just as critical to enjoy a vibrant life. What can you do to support homeostasis?

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PURPOSEFUL LIVING

Finding life purpose in their 70s:

The Goughs prove it’s never too late Why are you here? The joy of wellness enables you to fulfill your life purpose, whatever that may be. The VitaJournal is pleased to showcase people who have found their answer.

at and Charlene Gough were thinking about retiring to Arizona, but something held them back. It wasn’t just the prospect of living on a fixed income— something bigger was making the Lubbock, TX couple hesitate. “Once we were in Arizona, what would we do?” recalls Charlene, 75, of their quandary. “We have always worked; we both started working at a young age and we enjoy interacting with people. We want to have a purpose, to feel needed and know that we can still make a contribution.” As long-time TriVita Members, they know the importance of wellness in fulfilling their life purposes, and have walked the talk. After Pat underwent triple bypass surgery in 2005, he and Charlene both improved their eating and exercise habits, and today enjoy excellent health. But as Pat neared retirement from his job at Texas Tech University after a lifelong career in construction, the move to Arizona just didn’t feel right. “Law of Awareness” in action While working for Texas Tech, Pat had been approached by a local builder to mentor a young man, Rob, who was just starting out in the business. After the mentorship, Rob went to work for a faith-based, employee-owned home builder in Texas. The company, the #1 new-home builder in West Texas, is renowned for its community service and faith ministry:

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It builds affordable homes so that people of all income levels can buy. “Several months before my retirement, Rob asked me if I would consider ‘one more project,’” says Pat. It was a two-year project to build a corporate office. “I was very impressed with the owner and his associates, and he offered me the position of Senior Advisor.” While Pat knew he was up to the task, at age 78 he also knew his age might be an issue for others. “The owner told me he didn’t care how old I was, that he knew I had the experience necessary to get the job done.” Pat’s experience is a textbook example of TriVita’s Law of Awareness: Somewhere around you is someone or something to help you fulfill your life purpose. Pat agrees: “I believe that Rob and I were brought together for a reason.” Still, there were doubts. “I was very concerned when Pat first mentioned his job offer,” remembers Charlene. “At this stage of our life, we had hoped to slow down and not have the pressure of working for someone else. I didn’t want Pat to be under a lot of stress.” That worry evaporated after the couple, their son and the son’s girlfriend attended one of the weekly lunches that the construction company hosts for its employees.

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“The right place for us at the right time” “It gave all of us an opportunity to see and feel what Pat had experienced during his meetings there,” says Charlene. “The air was filled with joy, friendship and the love of God. We had no doubt that this was a God-given opportunity: the right place for us at the right time.” Pat’s first day at his new job was a shock—but a wonderful one. “I was not prepared for the warm reception I received on my first day of work. I felt totally calm and safe—like I had ‘come home.’” Pat realized that “this work environment was like no other I had ever experienced.” Today, with their lives in Lubbock more fulfilling than ever, Charlene and Pat are grateful for the surprising turn events have taken. “Never in a million years did I expect to have this opportunity,” notes Pat. “I feel very blessed.” Their advice to others who may wonder about their own life purpose? “Don’t be surprised at what God has in store for you,” says Charlene. “Be patient, and when the time is right, He will direct you.”

Have you discovered how wellness empowers you to fulfill your life purpose? Would you like your experience to inspire others? Share your story (just the facts, nothing fancy) with us and you might be featured in an upcoming VitaJournal. Email your story to: Story@TriVita.com.

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AT ANY AGE, KNOWING YOUR PURPOSE MAY LENGTHEN LIFE

f you’re living with purpose, you may live longer. Even better news: it doesn’t seem to matter how old you are when you discover your life purpose. That’s the conclusion of a study conducted at Carleton University in Canada. “Our findings point to the fact that finding a direction for life, and setting overarching goals for what you want to achieve can help you actually live longer, regardless of when you find your purpose,” said lead researcher Patrick Hill. “So the earlier someone comes to a direction for life, the earlier these protective effects may be able to occur.” Analyzing survey data from over 6,000 participants, Hill and colleagues found that those who reported a greater purpose in life had a lower risk of death over a 14-year follow-up period. This was true for younger, middle-aged and older participants. “These findings suggest that there’s something unique about finding a purpose that seems to be leading to greater longevity,” said Hill. He and others are currently investigating whether a sense of purpose leads people to choose healthier lifestyle habits, thereby boosting health and longevity. They are also interested in discovering if a sense of purpose affects other health outcomes. Reference: Hill, P. & Turiano, N. (2014). Purpose in life as a predictor of mortality across adulthood. Psychological Science, published online before print May 8, 2014. doi: 10.1177/0956797614531799.

January 2015 l 15

AGING WELL

Worried about

retirement? Calm down and start planning your retirement goals

ticking your head in the sand isn’t an effective retirement strategy. So, if you’re in your 50s and haven’t given it much thought, now is the time to “kick-start” your retirement plans. First, if you haven’t started already, you should be putting 10% of your annual gross income into your retirement savings. Even more is better. If you have debt, retire it now. Consider increasing monthly payments to lower your debt, especially your mortgage, so it can be paid off by the time you retire. That will significantly lessen the burden on your savings when you do quit working. No more handouts An estimated half of middle-aged adults gave financial support to a grown child last year. Many empty nesters also house their adult children, subsidize their rent or pay for their insurance. Many baby boomers are also getting hit hard by the needs of both aging parents and grown children. Unless you dispense some “tough love,” you could end up sabotaging your own retirement years which you’ve worked so hard to enjoy. Experts say plan on what you are going to say to your adult children, and be direct. Instead of cutting them off “cold 16 l VITAJOURNAL

turkey,” it’s best to give them a few months’ notice. One way to help them transition is to offer to match any money they save up to whatever amount you can easily handle. Firmness works and will be a big step in helping you meet your own financial retirement goals. Consider a new career As you inch toward retirement you may want to consider a different professional path. In fact, several polls indicate most Americans say they either want to or will need to work at least part-time in retirement. It’s always easier to make the switch to a different position that fits your needs while you are at the peak of your professional life. Finally, review your insurance requirements—both life insurance and long-term care. You should take the time to review all of your policies, know what they cover and adjust them if you think they are deficient. It’s never too early to think about the things that could go wrong. You’ll be reassured that if something happens to you, your family will be well taken care of. Reference: Taking the mystery out of retirement planning. United States Department of Revenue. Retrieved from http://www.dol.gov/ebsa/publications/nearretirement.html

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B-12 Research B vitamins and depression

B-12 deficiency a risk factor for falling?

n exciting new study showed that supplementing anti-depression medication with B vitamins significantly improved treatment outcomes for older adults suffering with depression.

Citing past research that associated nutritional status with the risk of falling, Irish scientists from Trinity College, University of Ulster, and St. James’s Hospital, set out to determine if Vitamin B-12 deficiency in particular had any effect on falling risk in older adults (extensive data show Vitamin D and calcium play a role in prevention of falls).

Scientists from the University of Western Australia (UWA) set out to discover if supplementation with Vitamin B-12, B-6 and folic acid could enhance response to anti-depression treatment over the course of a year. In their study, 153 participants with established depression were given antidepressant medication along with a B vitamin supplement or placebo. Publishing their results in The British Journal of Psychiatry, researchers reported that although the B vitamins didn’t significantly affect treatment after 12 weeks, they did improve treatment outcomes after 52 weeks of use, even helping to prevent relapse of symptoms. “The risk of relapse was significantly reduced among participants who took the B vitamins. Previous work had suggested that certain vitamins could have a role in preventing depression, but this is the first time that we have been able to demonstrate unequivocally that we can improve the treatment of depression by supplementing medication with B vitamins,” said Winthrop Professor Osvaldo Almeida, research director of UWA’s Center for Health and Aging.1

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Researchers recruited 4,939 older Irish adults from the Trinity, Ulster, Department of Agriculture (TUDA) observational study to assess B-12 status and the risk of falling. Blood samples were taken and lifestyle questionnaires administered to determine participants’ respective B-12 levels and history of falls. Of the nearly 5,000 recruits, 36.3% reported a fall within the past year; researchers found there was a significant link between B-12 deficiency and the risk of falling. Researchers suggest the results show the potential importance of B-12 status in the prevention of falls, and underscore the importance of addressing B-12 deficiency in older adults. Their study appeared in the Proceedings of the Nutrition Society.2 References: 1 Almeida, O.P., et al (2014). B vitamins to enhance treatment response to antidepressants in middleaged and older adults: results from the B-VITAGE randomized, double-blind, placebo-controlled trial. The British Journal of Psychiatry, published online ahead of print September 25, 2014. DOI: 10.1192/bjp.bp.114.145177 2 Laird, E., et al (2013). Is Vitamin B12 status a risk factor for falling in older adults (>60 yrs)? Proceedings of the Nutrition Society, 72, E248. DOI: http://dx.doi.org/10.1017/S0029665113002735

January 2015 l 17

FAMILY MATTERS

Leave a legacy that lives forever Make it more than just an inheritance

veryone wants to be remembered. Your legacy could be the values and skills you’ve passed on to future generations with your teaching or parenting. It could be a home you built, a garden you nourished, a tree you planted or a family you raised. You may choose to consciously leave a legacy, by developing and passing on something of great significance and meaning to you, or you may have already made a lasting difference in someone’s life simply through something you said or did. As we age, many people want to give something back to their family or community of lasting value, meaning and purpose. This encourages spiritual well-being, which has been associated with lower levels of anxiety and depression. Your legacy is putting your stamp on the future. It’s a way to make some meaning of your existence: You are saying to the world, “Here’s my contribution; here’s why I hope my life mattered.” There are many ways you can leave a legacy that go beyond leaving an inheritance to your survivors through your last will and testament. Create a family tree Researching your genealogy will let your kids and grandkids understand more about their family history.

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There are a variety of specialized genealogy websites available that invite the next generation to add their branches of the family tree in the future. By making this first important step, you will enrich the basic facts and timeline so that family members can know what it really felt like to live during your years. This is a legacy that only you can provide. Give to charity Another way to leave a legacy is by contributing money to a charitable cause that reflects your values. Wealthier people can create a charitable foundation or a trust that provides ongoing distributions over a long period of time. Another suggestion is to endow a scholarship to your alma mater for future students. Write a legacy letter Think about everything you’d want to tell your loved ones and your survivors if you knew you didn’t have long to live, then put it all in a letter to them. It’s a heartfelt way to speak directly to your loved ones and say all those things you wish you had told them earlier. This letter can let your spouse or partner know how much joy your relationship brought and that you hope he or she will find happiness after you’re gone. Reference: Leaving a legacy. British Columbia (CAN) Government. Retrieved from http://www2.gov.bc.ca/ gov/topic.page?id=13A84FA004094F3F9D39118C44DAF3FD

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VITAMIN D UPDATE

How Vitamin D drives wellness—What happens when we’re lacking By Daniela Radulescu, M.D.

itamin D is one of the most studied essential nutrients of the body, and no wonder: we need it for healthy bones, of course, but its role in overall wellness is being gradually uncovered by research. While we now understand how it is produced, and some of its roles in the body’s functions, there is still a long way to go to shed the full light on its complex mechanisms.

Daniela Radulescu, M.D., 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 for more than seven years.

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D is called “the sunshine vitamin” because our bodies can produce it from cholesterol when the UVB light (Ultra Violet B, a type of ray) from the sun touches our skin. It can also be ingested as a nutrient from certain foods, but the largest percentage comes from the sun. Since most UVB can’t penetrate through glass or clothes, your body needs direct sunlight to produce Vitamin D. While the sunshine regions of the globe like those located around the tropics offer plenty of UVB exposure, it’s not the case with areas closer to the poles, like Northern America and Europe.

and phosphorus from early developmental stages through the senior years. In children, insufficient D can result in rickets, a disease of growing bone found in children and teenagers that creates skeletal deformities. For seniors, a D deficiency can increase the severity of osteoporosis, and so increase the risk of bone fractures. Beyond that, recent studies have pointed to the possible role of Vitamin D in several other conditions: preventing bowel cancer, heart disease, infections and auto-immune diseases. Therefore, more research is underway to explore these lesser-known effects. Among them is an exciting, large randomized trial with over 25,000 participants called VITAL (VITamin D and OmegA-3 TriaL). This ongoing research study in Boston aims to assess the risk reduction for developing cancer, heart disease and stroke in people who take Vitamin D3 daily (2,000 IU) or omega-3 fatty acids (fish oil, 1 gram).

Wherever you live, it’s important to know why Vitamin D is such an important component of our body, and why we need to make sure we have enough.

More research is needed before definitive conclusions can be made about D and wellness. However, the scientific world is keen to probe the shadows; the results of the VITAL trial will offer important evidence.

Bone strength—and much more The effects of D on bone growth and maintaining healthy bones at any age has been long proven. Vitamin D plays an important role in the metabolism of calcium

Triggering deficiency by avoiding exposure In recent years, people in certain regions blessed with lots of sunshine have been educated to use more sunscreen as a prevention for skin cancer. While this tactic TriVita.com

TriVita’s Healthcare Professionals arolyn C. Gilles, M.D., FAAFP H is the TriVita Wellness Center Physician and the medical leader of the Weight Loss for Wellness program at the fully-licensed Wellness Center. Dr. Gilles has special expertise in weight management and hormonal balance with bioidentical hormones, and has won the “Best of Scottsdale, Physicians and Surgeons” award for five years straight.

has undeniable benefits, it can also trigger a Vitamin D deficiency. One of the most notable examples happened in Australia. Cancer Council Australia introduced a “sun smart” campaign in the 1980s that had impressive results in lowering the incidence of skin cancer. Unfortunately, it also created a rise in Vitamin D deficiency. That’s why the campaign has been amended to raise awareness on the necessity of sun exposure. The Australian council recommends at least 15 minutes’ daily exposure without sunscreen, increasing up to three hours per week for areas with low sunshine in winter. Now the Cancer Council has also introduced a tool called “Vitamin D tracker,” where users can check how much Vitamin D they can get after a certain amount of sun exposure in different areas of the country. If you’re unsure about how to balance your personal need for sunshine with the need to protect against skin cancer, consult your healthcare provider. Because Vitamin D is present only in certain foods and in small amounts, it’s difficult to achieve healthy levels from diet alone. Since D is a fat-soluble vitamin (it dissolves in fat and is stored by the body), it makes sense that it’s found in fatty foods. Among the best 1-800-991-7116

natural sources are fatty fish (salmon, tuna, mackerel) and also fish liver oil. Small amounts of D are also found in beef liver, cheese and egg yolks. Many foods like cereals, milk and bread are enriched with Vitamin D. However, it’s difficult to gauge just how much D you might be getting from food. That’s why Vitamin D supplements can be a wise option, especially in those people diagnosed with a deficit of this vital nutrient. I recommend that people have their blood levels of D tested regularly, and follow their healthcare provider’s advice on how to take in an optimum amount of this wellness “must.” This article is intended for educational purposes only.

References: Vitamin D and Health. Harvard School of Public Health, Boston, MA. Retrieved from http://www.hsph.harvard.edu/nutritionsource/vitamin-d/#vitamin-d-references Manson J.,Buring J., et al, Brigham and Women’s Hospital and Harvard Medical School, Boston MA, VITamin D and OmegA-3 TriaL (VITAL), Retrieved from http://www.vitalstudy.org/ SunSmart Campaign, Cancer Council of Victoria, Australia. Retrieved from www.sunsmart.com.au Dietary Reference Intakes for Calcium and Vitamin D. Institute of Medicine, Washington, D.C.: National Academies Press, 2010. Giovannucci E. Expanding roles of vitamin D. J Clin Endocrinol Metab. 2009; 94:418-20. Garland CF, Gorham ED, Mohr SB, Garland FC. Vitamin D for cancer prevention: global perspective. Ann Epidemiol. 2009; 19:468-83. Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. 2004; 79:362-71.

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.

January 2015 l 21

RESEARCH DESK Eat more fish, save your hearing?

Boston, MA

Two or more servings of seafood weekly might prevent or delay a chronic health problem for women, new research suggests. This study sponsored by Brigham and Women’s Hospital in Boston found that consuming at least two servings of fish and omega-3 fatty acids each week could help prevent or delay hearing loss. The study, published in the American Journal of Clinical Nutrition, included more than 65,000 women who were followed from 1991 to 2009. Approximately 11,600 of these women developed hearing loss. However, those women who ate two or more servings of fish weekly had a 20% lower risk for hearing loss than those who ate fish only rarely, the study showed. More specifically, eating more omega-3s, which are commonly found in seafood, was linked to a lower risk for hearing loss.1

Daily use of supplements can reduce healthcare costs Rockville, MD Use of specific dietary supplements can have a positive effect on health care costs, especially coronary heart disease (CHD), according to a recent article published in the Journal of Dietary Supplements. This article states that a high-risk population (U.S. adults over 55 with CHD) who take dietary supplements, specifically omega-3 fatty acid or B vitamin dietary supplements, can reduce their odds of experiencing a costly medical event. “This is a relatively low-technology, yet smart, approach that can be used by consumers, physicians, employers and policymakers as a means to reduce personal and societal healthcare costs,” the authors concluded.2

Whey protein helps control blood sugar

Toronto, CAN

Consuming whey protein products before breakfast may suppress post-meal glucose (blood sugar) spikes in diabetics. These Tel Aviv University study results were published in Diabetologia. Blood sugar surges can be life threatening for the 29 million Americans with diabetes. The study was conducted on 15 people with well-controlled Type 2 diabetes. The participants either received 50 grams of whey or a placebo, followed by a high-glycemic index breakfast. The researchers found that glucose levels were reduced by 28% after ingesting the whey. Researchers stated that, “the whey protein pre-load significantly reduced the elevation of blood glucose after breakfast.”3

References: 1 Fish and Fatty Acid Consumption Associated With Lower Risk of Hearing Loss in Women. Brigham and Women’s Hospital Health Release. September 10, 2014. Retrieved from http://www.brighamandwomens.org/about_bwh/publicaffairs/news/pressreleases/PressRelease.aspx?PageId=1868 2 Medical Expenditure Panel Survey. Agency for Healthcare Research and Quality. Retrieved from meps.ahrq.gov/mepsweb/ 3 Jakubowicz D; Froy O, et al. Incretin, insulinotropic and glucose-lowering effects of whey protein pre-load in type 2 diabetes: a randomized clinical trial. Diabetologia. September 2014, 57, 9:1807-1811. Retrieved from http://link.springer.com/article/10.1007/s00125-014-3305-x

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HELP PROTECT AGAINST

WINTERTIME VITAMIN D

DEFICIENCY

ESSENTIAL D

™

3 OUT OF 4 U.S. TEENS AND ADULTS ARE DEFICIENT IN VITAMIN D.1 Vitamin D helps your body absorb calcium. Exposure to sunlight causes your body to make Vitamin D. However, many people who live in northern areas don’t get enough Vitamin D, especially during the winter months when sunlight is limited.2 Here’s what Essential D provides: • Formulated with 5,000 IU (International Units) of Vitamin D. • Contains Vitamin D3 (Cholecalciferol), the same form of Vitamin D that is created by your body. • Since Vitamin D is a fat soluable vitamin, our formula contains olive oil, a healthy fat. • Convenient once-a-day formula. • Easy-to-swallow soft gels. References: Demographic Differences and Trends of Vitamin D Insufficiency in the US Population, 1988-2004. JAMA Internal Medicine. March 23, 2009. Retrieved from http://archinte.jamanetwork.com/article.aspx?articleid=414878 2 NIH Senior Health. Osteoporosis. Retrieved from http://nihseniorhealth.gov/ osteoporosis/prevention/01.html 1

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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 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.

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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) recommends consuming 900 mcg (micrograms) daily. Perhaps the best bioavailable food source of Vitamin A is grassfed 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 plantbased products that comes in the form of beta-carotene.

Provitamin A food sources: • Green leafy vegetables • Butternut and acorn squash • Sweet potatoes • Carrots • Cantaloupe • 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 get or make energy from the food you eat. They assist the adrenal glands to reboot and repair, foster deeper sleep, aid hair growth, alleviate depression and headaches and help form red blood cells. TriVita.com

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 gluten- free 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 favorite food-based ways to get Vitamin C are: • Organic red bell peppers • Papaya • Cauliflower • Kiwis • Oranges Sometimes a little high-quality supplementation can also go a long

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way, especially during times of high stress or during flu season.

VITAMIN D

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). Some great examples: cod, herring, wild catfish, oysters, wild sockeye salmon and steelhead trout.

through food. The answer is both yes and no. While it is possible to get nearly 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. Due to myriad factors (processed foods, environmental toxins, mentalemotional stressors and digestive disorders), I find that high-quality nutritional supplementation is a very important adjunct to helping you feel—and live—better. 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

January 2015 l 25

FIT FOR WELLNESS

What you probably don’t know about fitness By Jolene Goring TriVita Wellness Center Director of Fitness

s a fitness coach, I hear it all… and I’m hearing more and more from the people who buy a Leanology Pack and get free weight loss coaching from me.* Sometimes, it’s what I tell my clients that poses the biggest surprise, like the advice below:

Jolene Goring is the Fitness Director at the TriVita Wellness Center. She holds professional certifications in personal training, wellness coaching and integrative nutrition, in addition to being a best-selling author. During her 18 years in the health/fitness industry, Jolene has travelled the world to help people fulfill their life purpose through fitness.

You don’t need to go to the gym (at all!) Physical activity is important to help with fat loss and for your overall health. But if you don’t want to go to the gym, that’s okay. You don’t need an expensive gym membership— or even equipment—to lose fat and tone muscle. All you need is your body. There are many options for you to choose from to be active. Any activity that gets your heart beating faster is beneficial. Try hiking, walking, playing a sport, skiing, skating, shoveling the driveway, playing with kids or dancing. You don’t need to work out every day In fact, your body needs at least one day of rest every week. It’s important to let your body rest between activities, especially if you are new to being physically active. For example, if you go on a bike ride on Monday (and you’re not a regular biker), wait at least 24 hours (until Wednesday) before riding your bike again. This gives your muscles time to repair, and will minimize your risk of injuring yourself. You actually get the most benefits from your workout in the 24 hours AFTER the activity, as the body repairs itself and creates new cells. Don’t do the same routine every time you work out Alternate activities that work different parts of your body, and that are easier or more challenging. This is called muscle confusion,

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and will keep your body (and your mind!) interested and responsive to the training. Here’s an example: • Monday – bike riding • Tuesday – dancing • Wednesday – rest • Thursday – swimming • Friday – bike riding • Saturday – rest • Sunday – walking Being physically active has benefits beyond weight loss • Stress relief • Feeling happier (by releasing endorphins, the “feel good” hormones) • Sharpening your brain • Increased self confidence • Social interaction • Better sleep • Strengthening your bones and muscles • Reducing your risk of disease Our bodies are meant to move. The key with physical activity is to find something that you enjoy. Find an activity that you look forward to doing, and make it a priority. Your body (and waistline) will thank you. *To get free wellness coaching from Jolene, just buy any Leanology® Pack (visit TriVita.com for details). To book a free consultation with Jolene, call the TriVita Wellness Center toll-free at 1-888-669-5036. Consult with your healthcare provider before beginning any exercise program.

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WEIGHING IN

Stay on-track with your weight loss goals

here are scores of fad diets, weight loss programs and outright scams that promise quick and easy weight loss. However, healthcare professionals agree that the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with exercise. How do you get there? It all starts with permanent changes in your lifestyle and health habits, as recommended by the Food and Nutrition Information Center of the U.S. Department of Agriculture. Be committed and focused It takes a lot of mental and physical energy to change your habits. You can begin by addressing the main stressors in your life, such as financial problems or relationship conflicts. Managing them better will help you focus on achieving a healthier lifestyle. Stay motivated Create a list of what’s important to you to be motivated and focused, whether it’s an upcoming vacation or better overall health. Then find a way to make sure that you can remember what motivated you in the first place during moments of temptation. It also helps to have positive support from friends and family who will listen to your concerns and encourage you during your inevitable ups and downs. Eat healthier foods Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories doesn’t mean you need to give up taste, satisfaction or even ease of meal preparation. One way you can lower 1-800-991-7116

your calorie intake is by eating more plant-based foods— fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition. Get and stay active Exercise combined with calorie restriction can help give you the weight-loss edge. Exercise helps burn off the excess calories you can’t lose through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Think about creative ways you can increase your physical activity throughout the day. Even walking up stairs instead of taking the elevator can help. Change your perspective After assessing your personal challenges to weight loss, create a strategy to gradually change habits and attitudes that have sabotaged previous efforts. You also have to move beyond simply recognizing your challenges—you have to plan for how you’ll deal with them if you’re going to succeed in losing weight and keeping it off. You may have an occasional setback. Instead of giving up entirely after a setback, start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once and there will be days that you doubt yourself. Stick to your healthy lifestyle and be proud of even modest results. Reference: Weight management strategies for success. Nutrition.gov. Retrieved from http://www.nutrition.gov/ weight-management/strategies-success

January 2015 l 27

EMOTIONAL WELLNESS

Are you a “ people-pleaser”? Be a “self-accepter” to thrive By Mamiko Odegard, Ph.D.

A 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, Dr. Odegard has over 30 years’ experience as a psychologist and college instructor.

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lmost as long as you can remember, you’ve probably been told how you should think and feel about yourself. As a toddler, you were hugged and complimented when you said something cute or acted in some endearing manner. As you grew older, you realized that what others thought of you was becoming ever more important. Instead of developing a solid sense of self, you may have focused on pleasing others to get their approval. You may be a “people-pleaser,” and it isn’t a healthy, positive thing. In our culture, this need for approval is cultivated in women much more than it is in men (not to say that some men don’t operate this way, too). One of TriVita’s 10 Essentials for Health and Wellness states “Develop Acceptance.” I’d like to suggest that this means developing a full and unconditional acceptance of who you really are—and this may differ from the impression you give others. This topic reminds me of a former colleague, a woman, a brilliant physician who was afraid to speak her mind. She was afraid of upsetting others, angering them, and eventually losing their friendship and support. In meetings, she often “softened” her remarks, no matter how insightful, by stating her case—and then giggling. In relationships, she deferred to others and “gave in.” As a result, she kept her anxieties, frustrations and uncertainties inside, feeling

emotionally and physically stressed. She developed headaches, back pain, fatigue and sleeping problems. You don’t have to be perfect to have love, kindness, intentions and actions for yourself. You can be angry, critical, idle and impatient. You can be kind, generous, loving, thoughtful and honest. You can be all these things, and still be the unique, worthy person that you are. When you feel that you’re not “good enough,” it’s so easy to sabotage your efforts—selling yourself short, allowing another to control your life, quietly accepting a paycheck that is less than what your services are worth. When your inner critic takes over, you tend to eat unhealthy foods, especially fats and sugar, to squelch the uncomfortable feelings of inadequacy, feeding even more disdain for yourself. As you start the New Year, affirm yourself. Look in the mirror, gazing directly into your eyes and state: “I accept myself exactly the way I am. I accept all parts of me knowing that I am the creator of my happiness, success and well-being. I choose to treat myself with love, kindness, and consideration and exercise actions that honor my mind, body and spirit.” May 2015 be the beginning of an EXTRAordinary you!

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SPIRITUAL WELLNESS

Not sure of your purpose? Be assured God is

By Chaplain Donna Kafer

“And we know that in all things God works for the good of those who love him, who have been called according to His purpose.” —Romans 8:28

o many people yearn to know what their purpose in life might be, to know exactly what God has called and equipped them to do. We all question the plan that He has for us, pondering the reason for our existence, praying for a divine spark to lead the way. We all hope that there may be something meant exclusively just for us, a unique, special life work that will be so satisfying and so ultimately rewarding that we’ll radiate with joy. But yearning and knowing are two different things. What do we do when we don’t have a grasp of our true purpose? I believe God would have us reach out to Him for direction and guidance, trusting in Him to reveal our purpose. We only have to look to the Bible for the revelation that our loving Father in Heaven has a plan and a purpose for each of us. Not only that, but we have a wonderful promise that tells us so, found in one of my favorite verses:

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“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” — Jeremiah 29-11 In order for us to find our purpose in life, to know without a shadow of a doubt what the Lord would have us do, we need only to ask Him. Prayerfully come before Him with our requests, with our hearts open to “hear” that small still voice within. I believe it helps to have pen and paper available when we pray, writing down any thoughts that may come. It also helps to list all of our dreams, our strengths, talents and gifts. Then we’ll be able to see how He has already equipped us and how He wants to direct us. The other way to know if we’re moving in the right direction is to determine if our lives line up with the Scriptures. If they do, then we’re walking in faith and we can confidently trust He will indeed bless our honest efforts. The other simplified way to find our purpose is to discover what we truly enjoy and then do it. Just do it! Sound too easy? Perhaps, but it’s one surefire way to find out if it’s truly what we’re called to do.

Donna Kafer, TriVita’s chaplain, has served as chaplain to the Arizona State Legislature for 16 years. In addition, Donna is a motivational speaker and author. She has written two books, and now has a third book in progress.

Take heart, God loves you and although you may be unsure about His purpose and plan for your life, trust that He will make it infinitely clear. So in faith, with humble sincerity, seek Him and just do it! January 2015 l 29

TriVita's 10 Foundational Values

Director of Publications Pam Molenda Creative Director Craig Hedges

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:

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.

Production Manager Roger Barger Senior Designer Christine Ray VitaJournal Designer James Metcalf Catalog Designer Cheryl Earl Editorial Assistant Ginny Schoonaert Feature Writers Cheryl Romano, Heather Giedt, Steve Solomon Contributing Writers Michael Ellison, Founder of TriVita Christa Orecchio, Certified Clinical Nutritionist Donna Kafer, Chaplain Mamiko Odegard, Ph.D. Samuel Grief, M.D. Tammy Pon, M.D. Daniela Radulescu, M.D. Jolene Goring, Wellness Center Director of Fitness

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.

4. Pure Ingredients

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

5. Current Good Manufacturing Practices (cGMP) Compliant

We voluntarily adhere to the strict manufacturing guidelines of the Current Good Manufacturing Practices and all of our supplements are manufactured in the US.

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.

The VitaJournal is published by TriVita, Inc., 16100 N. Greenway Hayden Loop, Suite 950, Scottsdale, AZ 85260, Printed in the USA, ©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. Submissions should be directed to: Story@TriVita.com. Subscription to the monthly VitaJournal is FREE to active TriVita Members. The VitaJournal is distributed for information purposes only and does not constitute professional or medical advice. Prices in this publication are current as of the date of printing and do not include local tax, shipping and handling charges. Best Price Club pricing featured in red is only available to those who have one or more products on Auto-Delivery. Opinions expressed by authors are not necessarily those of the publisher. The VitaJournal may be reproduced only by TriVita Members. Other reproductions, in whole or in part, are prohibited without the express permission of the publisher.

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.

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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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 1-800-991-7116. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Our Wellness Consultants are here Monday through Friday 8:00 a.m. to 10:00 p.m., EST, and Saturday from 10:00 a.m. to 7 p.m., EST. The CARE Center is closed on Sunday. Order online 7 days a week at TriVita.com.

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