TriVita March VitaJournal 2014- CA by TriVita

experience wellness®

March 2014

What size is your wellness? Eric Grief, M.D.

pgs. 14–15

Adaptuit™ Special Savings on 4-Pack

p. 14

“Yo-Yo” dieting doesn’t work

pgs. 20–21

Keys to graceful aging Michael Radulescu, M.D.

pgs. 24–25

THOUGHTS FROM THE EDITOR

Revive your weight loss goals this spring!

ow that we’re well into 2014, it’s probably time to evaluate how your resolution to achieve a healthy weight is going. Did you start out all gung-ho and then a few weeks in, fall back into your old habits? You’ll find this month’s VitaJournal full of ways to help you get back on track.

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

We are very excited to launch our new Leanology® Smart Weight Loss System in the United States, and we plan to launch later in 2014 in Canada as well. If you’ve struggled with achieving a healthy weight, the new Leanology System may be just what you’re looking for. You’ll also love the “inspiration built-in” as we launch new LeanForward, our feeding program. TriVita Founder Michael Ellison isn’t a newbie at being socially conscious. Michael and his wife, Susan, began their involvement in feeding programs in Africa over 20 years ago, so you can imagine Michael’s excitement for TriVita to be able to be a part of another way to bring wellness to the world. Every time you drink one of our newly formulated Leanology Shakes, you’ll know that you are providing nutritious meals to children in poverty somewhere in the world. Yet an even better reason to cut calories! You’ll also want to read how our Weight Management Program at TriVita’s Wellness Center provides a physician-supported environment. Many don’t realize that if their yo-yo dieting isn’t working there may be other factors in place, such as hormones, allergies or possible medical issues. I know for me, once I got my hormones balanced through bio-identical hormone therapy, I was able to lose the unwanted belly fat. Dr. Gilles closely monitors blood work and listens to her patients’ symptoms and concerns to select the right customsuited program for the individual. To also help promote healthy spring living this month, you’ll want to stock up on Adaptuit™ 4-Packs as you’ll save $20/Pack. This truly is one of my favorite products. I actually mix it with my Nopalea every morning and evening. I like how Adaptuit helps my body adapt to whatever type of situation I’m in and gives me a sense of “calm.” Wherever you live in North America, we wish you a happy, healthy spring. It’s a great time to renew your goals and rejuvenate your life, and TriVita is here to help inspire, educate and motivate you to healthier living!

8. Practice Gratitude 9. Develop Acceptance Spiritual 10. Develop a Relationship with God

Pam Molenda, Editor Email me! pam@TriVita.com

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MARCH 2014

Weighing You Down? 6 Weight Find your pathway to better health. Clean” Your Body 8 “Spring Keeping it strong and lean: Laramioara Burlacu, M.D.

p. 6

Using TriVita Products 10 Recommendations from Members just like you.

Your Immune System 11 IsMaking You Worried?

Study links anxiety, inflammation with stress. One Size Does Not Fit All 14 Eric Grief, M.D.: When it comes to health and weight, customize.

“Yo-Yo” Dieting In the Dust 2 0 Leave The solution: a balanced, healthy and consistent lifestyle.

p. 8

Your Body Old Before Its Time? 2 4 IsMichael Radulescu, M.D. on the warning signs. Freedom To Be Your Best Self 28 Mamiko Odegard, Ph.D. on winning the war on weight. When the Nest Doesn’t Empty 32 What to do about adult children who won’t budge. p. 28 Follow us on:

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twitter.com/TriVitaInc

youtube.com/TriVitaInc

March 2014 l 3

PURSUING WELLNESS

A healthy weight is essential for good health By Michael R. Ellison

s spring approaches, we begin to think of rejuvenation and renewal, as well as spring activities. To best enjoy these activities, it’s important that we be at a healthy weight. Not only can weight affect your enjoyment of life, it can also affect your health. According to Health Canada, being Michael R. Ellison overweight or obese may put Founder of TriVita you at risk for serious health conditions. One of the best decisions anyone can make about their health is to effectively manage their weight. At TriVita, we encourage people to take a wellness approach to weight loss; that means not just focusing on the way you look, but focusing on lifestyle choices that can benefit your weight loss goals as well as your longterm wellness. Fad diets may help shed pounds quickly, but they are often not sustainable—and can sometimes be dangerous as well. In this issue of the VitaJournal, you will find a variety of articles on healthy approaches to weight loss that can help lead you in the right direction.

Additionally, we will be launching our new Leanology® Smart Weight Loss System in Canada later this year. We are here to help you live healthy! One of the biggest health challenges we all face in life is the daily stress of changing circumstances. The effects of stress on health and well-being are well documented. It can lead to both poor health and a poor quality of life. Imagine being able to better adapt to life’s constant changes. Adaptogens are plants that have proven to be able to survive under harsh environmental changes—and 10 of these amazing plants are available in Adaptuit™, our popular wellness drink. Many people report that they feel calmer and wake up refreshed when taking this product. Be sure to see page 10 to learn how people enjoy taking their Adaptuit. This month, we’re offering special savings on Adaptuit 4-Packs so be sure to take advantage of this limited time offer. And as you prepare for spring activities, help your body get in shape to enjoy a fabulous spring by increasing your exercise and losing any unwanted winter pounds you may have gained. Pursue wellness with passion!

If you struggle with weight loss, don’t give up, as it is essential for good health. You may have medical reasons, and we invite you to consult with the TriVita Wellness Center for physician-supported weight loss. You don’t have to be local to benefit from the Wellness Center programs. Learn more on pages 6-7.

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March “ In the spring I have counted one hundred and thirty-six different kinds of weather inside of four and twenty hours.” —Mark Twain

as spring arrived in your neck of the woods? It’s the season of rejuvenation and this month’s VitaJournal brims with ideas for putting a “spring” in your wellness step. One of the best ways to experience renewal is to reach and maintain a healthy weight; in this issue, learn about healthy ways to lose those extra pounds—and keep them off. First, test your knowledge with these weight loss myths and facts from the National Institute of Diabetes and Digestive and Kidney Diseases: Myth: Fad diets will help me lose weight and keep it off. Fact: Some of these diets may help you lose weight at first but most people quickly get tired of them and regain any lost weight. Myth: “Low-fat” or “fat-free” means no calories.

Special savings on Adaptuit™ 4-Pack

Fact: Many processed low-fat or fat-free foods have just as many calories as the full-fat versions—or even more. Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.” Fact: Lifting weights on a regular basis can help you build strong muscles, which can help you burn more calories and support healthy bones. Myth: Carbs are fattening. I should limit them when trying to lose weight. Fact: Carbohydrates (carbs) are the body’s main source of fuel for energy. You don’t have to limit all carbs to lose weight. Choose complex carbs (fruits, veggies, whole grains) and limit simple carbs (sugars). 1-800-344-8797

SAVE $20

on 4-Pack

See page 17.

1-800-344-8797 March 2014 l 5

INSIDE THE WELLNESS CENTER

Weight weighing you down? Find your pathway to better health

our pathway to better health can start at a fully-licensed medical facility in Scottsdale, AZ: the TriVita Wellness Center. Here, the expert staff is ready to help you meet your weight goals with a world class Weight Management Program (WMP), headed by Harolyn Gilles, M.D., FAAFP, the TriVita Wellness Center Physician. From its corporate headquarters in Scottsdale, AZ, TriVita offers a leading-edge, fully licensed Wellness Center. The VitaJournal continues this monthly look at the Wellness Center with the expert perspectives of the staff, led by Harolyn C. Gilles, M.D. Dr. Gilles is a board-certified Family Physician specializing in Age Management Medicine.

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“For those who have tried different weight loss programs with no lasting success, our program can be the first step in the pathway to real, long-term weight management,” says Dr. Gilles. “Achieving a healthy weight and body fat percentage is literally a matter of life and death,” she continues. “Obesity is now classified as a disease state, and it increases our risk factors for heart disease (the number one killer in the U.S.), stroke and many types of cancers.” With Dr. Gilles heading the WMP, physiciansupported weight loss means that an expert is orchestrating each client’s customized plan for success. Based in part on her highly successful weight loss program while in private practice, the WMP offers these elements for success:

• A complete health risk assessment customized for weight loss • A weight loss medical exam, including biometric screenings for blood sugar, cholesterol, blood pressure, percentage of body fat and more • A customized eating plan based on blood type • Hormone support to aid weight loss, including a proprietary compound developed by Dr. Gilles But that’s not all that makes the WMP stand out. Depending on individual client needs, these other evaluations and services can be provided, based on the medical exam and biometric numbers: • Testing for food sensitivities • Testing for allergies • Micronutrient testing • Customized supplementation program • Bioidentical hormone therapies Why physician support is key “When we customize a client’s weight management program, we do so based on their individual medical history and results

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of their medical exam and lab work,” says Dr. Gilles. “Then, I can evaluate all relevant health conditions, adjust for possible medication interactions, and coordinate other aspects of care that are usually best monitored by a doctor. “When clients see me,” Dr. Gilles continues, “I can make recommendations, such as allergy testing, micronutrient testing, hormone balancing, and additional types of support which may be needed for optimal, healthy weight loss and weight loss maintenance.” Of course, the path to better health includes activity and smart eating, and that’s where the WMP is equally strong. Under the guidance of Fitness/Nutrition Director Jolene Goring, clients get expert help on the eating and exercise plans that will help them not just lose weight, but gain health and keep the weight off. “Our program sets you up for success,” says Jolene. “I might ask you to commit to taking five minutes each morning to do one simple thing, like stretching. Then we build from there.” An 18-year veteran of the fitness industry, Jolene is also certified as an Integrative

1-800-344-8797

Nutritionist. That means she doesn’t look at food alone, but at nutrition itself, and things that contribute to wellness, such as deep breathing and cultivating a positive attitude. Clients get a tailored eating and exercise program from Jolene, plus ongoing support. Weekly check-ins via meetings or phone calls help monitor progress, plus give the accountability that’s important to healthy weight management. Health coaching fights “fat rebound” One of the foundations of the WMP is expert health coaching: Jolene is a certified Health Coach, able to help clients discover the root causes of why past weight management efforts may have failed. “You don’t just go through our program, lose weight and gain it back,” says Dr. Gilles. “Our health coaching helps prevent ‘fat rebound,’ a common problem with ‘yo-yo’ dieters, and people find comfort knowing that we are here for them to help them keep the weight off.”

customizing a client needs to promote their success and fit their schedule and location. “Let us help you reach your weight loss goals, and keep the weight off,” urges Dr. Gilles. The strong “after care” the WMP provides through health coaching is another big advantage for clients who have struggled to reach and sustain a healthy weight in the past. “We are with you throughout the process of getting to your goal weight, with physician support to help you maintain your healthy weight.” If you live outside the Scottsdale, AZ area, the WMP has been designed to meet your needs, too. You can benefit from many aspects of the program, such as a customized eating and activity plan and health coaching. For more information about the WMP, call toll-free 1-888-669-5036.

Health coaching can be done over the phone, in person, via email—whatever

March 2014 l 7

THE DOCTOR IS IN

“Spring clean” your body to keep it strong and lean By Lacramioara Burlacu, M.D.

s the winter season in the Northern Hemisphere fades, it’s time to think about spring cleaning—not just for our homes, but for our bodies. If you haven’t experienced the benefits of internal cleansing, your timing is excellent to do so now.

Lacramioara “Lily” Burlacu, M.D., is a general practitioner at Merredin Medical Center in Merredin, Western Australia. She holds Master’s degrees in both exercise physiology and pharmacology; in addition she researches obesity and hormone disorders.

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During the winter, the body accumulates an extra layer of fat. This is natural, meant to protect us from freezing or death from starvation when we humans lived outside, without benefit of central heating or grocery stores. When the days have less sunlight we receive less Vitamin D, and that makes the body accumulate the insulating fat layer that helps keep us warm. How is this triggered? Most commonly, the winter decline in Vitamin D sends a message to the metabolism: store more calories. The calories are “deposited” into our fat tissue. Unfortunately, the fat tissue is the best medium to also store environmental toxins, most of which are liposoluble (able to dissolve in fat). They are called persistent organic pollutants (POPs),

and are introduced in the body mainly by food, through the skin or inhalation. Winter toxins, spring solutions How can we reverse the process and get rid of these unwanted pollutants and impurities? The answer is simple: the same way they were introduced in the body: caloric restriction diets and sweating (by saunas or exercise). Sometimes bad breath is present during a cleansing period but this can be also a sign of metabolic disturbances or infection, indicating a visit to your healthcare provider. All over the world there are hundreds of different dieting regimens. They all have in common one thing: caloric restriction. Since ancient times, fasting has been recognized as the ultimate cleansing. When we fast, stored fat is mobilized in the bloodstream and transformed again in energy. At the same time, the pollutants stored in fat tissue will be released in the bloodstream.

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This release of toxins is why people sometimes feel “off” when they first start to lose weight with a healthy lifestyle and diet. Any diet or eating change can trigger this mechanism of releasing toxic chemicals from fat tissue storage. The person may feel tired, sick and lacking energy. For this reason, supplementing a diet with added nutrients will counter-balance the effect of the release of pollutants from fat tissue. Of course, you should consult your healthcare provider before beginning a fast, and/or any exercise program. As a precautionary measure, I’d advise that your provider monitor your hydroelectrolytes balance, as well as liver and kidney function: they are the main organs involved in cleansing. Inflammation also stored in fat We know that fat tissue not only stores toxins, but is also a home for chronic inflammation, a body reaction to the unwanted elements. Recent

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research in 2013 shows that one of the inflammatory markers, C-reactive protein (CRP), especially the high sensitivity CRP which is a valuable indicator of inflammation, decreases with weight loss. CRP can also provide indications about cardiovascular risk; further, it can be a predictor of obesity in children. Since toxins enter through the skin, a second therapeutic tool for cleansing is sweating, either from saunas or from exercise. Saunas can be very effective in ridding the body of toxins, but they’re not right for everyone. Short sessions of 15 minutes are advised. Longer sessions can be more effective, but they need to be medically monitored, especially when someone has a health condition or there is a chance she might be pregnant.

Exercise is a simple, effective and natural way to cleanse. Sweating as a result of exercise can have the benefits of a sauna, and also burn calories at the same time. If you’ve been thinking about eating healthier, getting more exercise and managing your weight, consider cleansing, too. Springtime is the best cleansing time for the body, because the return of longer days and more sunshine is triggering the Vitamin D synthesis in our skin. Instead of storing calories as fat, our bodies are being signalled to burn calories for energy. This article is intended for educational purposes only.

March 2014 l 9

Using TriVita products

Recommendations from Members just like you

s consumers, we know what we like. TriVita Members are no different: they let us know what they like—and how they like it. Here, we share some of the ways Members are enjoying their TriVita products. If you’d like to experience more from your favorite TriVita product, call a Wellness Consultant at 1-800-344-8797 and find out ways you can help optimize your results. Sometimes it may be as simple as trying it at a different time of the day or with food. Have a tip you’d like to share? Email us at: story@TriVita.com. TRIVITA PRODUCT

MEMBERS LIKE:

Nopalea™

• Taking 3 ml in the morning, 3 ml at night

The popular drink featuring the superfruit of the Nopal cactus

• Serving it over ice or blended with ice

Nopalea™ Daily Cleanse

Mixing it in a cold bottle of water when heading out to the gym or a hike—tastes great and refreshing

The natural, unique cleansing system

• Adding 1 teaspoon of Vital C Crystal Powder for a Vitamin C boost

Adaptuit™

• Serving it over ice or blended with ice

Formulated with 10 unique adaptogens (known for their ability to enhance the body’s stress resistance).

• Mixing it with Nopalea on crushed ice

Vital C™ Crystal Powder

• Blending it in protein shakes

Dr. Libby’s original formulation; easy to digest and gentle on the stomach

• Blending it with Nopalea

Sublingual B-12

Taking it first thing in the morning

• Taking it before bed

• Mixing with a facial cleanser for a Vitamin C exfoliator

Featuring the original patented absorption process VisionGuard™

Taking it right before bedtime

Formulated with a proprietary blend of vision-specific nutrients

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Is your immune system making you worried? Study links anxiety, inflammation with stress response

ou know how it feels when you’re stressed: you’re worried, anxious, maybe not sleeping or eating well, and your outlook is gloomy. While the causes of stress vary, it may be our own immune system that is producing the symptoms.

To see if the research applies to humans, colleagues of Prof. Sheridan tested blood samples from people living in poor socioeconomic conditions. Under the chronic stress of their environments, the people’s immune cells were similar to those of the mice: they were always primed for a crisis.

That’s the conclusion of new research from The Ohio State University in Columbus, OH, where scientists found that the effects of chronic stress can be traced to genes and the immune system.

A “bad boss” can hurt your genes “What this suggests,” said Prof. Sheridan, “is that if you’re working for a really bad boss over a long period of time, that experience may play out at the level of gene expression in your immune system.”

The research team, headed by Prof. John Sheridan, tested mice to see what happens when they’re subjected to chronic, long-term stress. The stressor? An aggressive male mouse introduced to an established colony of male mice. They found that within the colony, the mice’s immune cells traveled to the brain, and activated the regions associated with anxiety. The greater a mouse’s immune response, the more anxious behavior it displayed, such as hiding and cowering. Cells armed for a non-existent emergency Chronic stress changes gene activity in immune cells before they reach the bloodstream, according to the study, published in the journal Proceedings of the National Academy of Sciences. The cells then arm themselves for a “fight-or-flight” emergency that doesn’t exist. In turn, that creates inflammation, which is linked to many health problems. 1-800-344-8797

The Ohio State study adds to a growing body of research pointing to chronic stress—and the chronic inflammation it produces—as increasing the risk for heart diseases, diabetes, obesity and other serious health issues. “This study shows how psychology impacts biology,” said co-researcher Nicole Powell, a research scientist at Ohio State. “… Our work shows that the immune cells are primed at the level of the gene,” and that response is directly due to feeling anxious and stressed, she said. Reference: “Effects of Chronic Stress Can be Traced to Your Genes.” The Ohio State University, Research and Innovation Communications. November 5, 2013. Available at: http://researchnews.osu.edu/archive/stressgenes.htm

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WHAT PEOPLE ARE SAYING

“ …Nopalea has helped us both feel much better.” “ Nopalea is an amazing product. When I first ordered it, I really had my doubts about whether it would work. It took me about three months to feel a difference, but I began to feel so much better that my husband decided that he would like to try it. We are both in our 70s and Nopalea has helped us both feel much better.” Lila L., Member—Bakersfield, CA

“ My C-reactive protein test for inflammation has also improved.” “ In the past I felt very stiff and sluggish like I was walking with bags of cement on each leg. Then I tried Nopalea. I started feeling like something ‘right’ was happening within my system. Thank you Nopalea for making my days lighter and more mobile. My C-reactive protein test for inflammation has also improved since taking Nopalea. How wonderful nature can be once we know how to harness what God has given to us. Thank you TriVita for finding and manufacturing this product.” Kathy S., Member—St. Clair, MI

“ I am thrilled to report that I now feel great!” “ Nopalea has changed my life! I used to suffer from a variety of health problems that were affecting my quality of life. My mother suggested that I try Nopalea. When I received Nopalea, I started out drinking 180 ml a day. I am thrilled to report that I now feel great! Thank you so much Nopalea for changing my life.”

“ …I have regained much of my mobility.” “I had a troublesome foot problem which Nopalea definitely helped. Then one of my horses fell on me and hurt me real bad. I went back on the Loading Phase (90 to 180 ml of Nopalea per day) and it has made all the difference. I have regained much of my mobility in the affected areas and am very pleased by my recovery. I also have noticed an overall improvement in my flexibility.” David S., Member—Griffin, GA

“ I feel so much better.” “I was hit by a drunk driver from behind while waiting for someone to make a turn. Four days later I hit a cow. Afterwards I suffered from a lot of inflammation until I tried Nopalea. My doctor was impressed by my overall improvement. I have told my family and friends about Nopalea and now they’ve ordered it. Thanks Nopalea, I feel so much better in spite of these two auto accidents.” Felasia B., Member—Irvington, AL

G eneral disclosure: Members whose testimonials appear in print or online receive $25 in TriVita product credits.

Zola F., Member—Laurelton, NY 12 l VITAJOURNAL

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UNIVERSITY STUDY SHOWS NOPALEA™ LOWERS C-REACTIVE PROTEIN Nopalea is the delicious, nutrient-rich drink that features the superfruit of the Nopal cactus. • Quality-crafted by experts • Aseptic (sterile) manufacturing process • Rigorous inspection • Freshness guaranteed In a double-blind, randomized, placebocontrolled study, Nopalea was shown to reduce C-reactive protein (CRP), a protein that is considered a marker, or indicator, of inflammation in the body. T he double-blind, randomized, placebo-controlled study was conducted by the University of Bridgeport, CT.

Nopalea™ 4-Pack

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Suggested Use: When taking Nopalea for the first time, drink 90 ml in the morning and 90 ml in the evening for 60 days. For maintenance, drink 30 to 90 ml daily depending on your body’s needs. May be mixed with water or your favorite beverage. Keep refrigerated.

Call toll-free 1-800-344-8797 or order online at TriVita.com

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March 2014 l 13

THE DOCTOR IS IN

One size does not fit all: When it comes to your health, customize it

By Eric Grief, M.D.

A Eric Michael Grief, M.D., is a family physician at the Bramalea Health Center in Ontario, Canada. He is also Medical Director for an international health concern, with a specialty focus on weight management. His interests include preventive medicine and family counseling. His latest book, “Get Diagnosed Fast,” is available at publishamerica.com.

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s individuals with our own unique physiology, body characteristics and life circumstances, it makes sense to get healthy and fit with a program that is designed specifically for us. This fact seems to be ignored by popular weight loss and exercise programs that promote a one-sizefits-all approach. Simply reducing calories and pushing harder while at the gym does not consider the differences that we all have and can lead to disappointment, injury and failure. The first step in changing this vicious cycle is to consider why we want greater fitness, wellness and vitality: Some might want to reduce their dependence on prescription medications. Some want to feel more zest for life. Ask yourself, “What are my health goals for this year?” Does this sound like you? As an example, let’s look at “Hilda” (not her real name), one of my patients. Hilda is 52 years young and notices that her waistline has expanded. Her sleep is less restful and

her facial skin has blemished. She has a family history of breast cancer and heart disease. She wishes to exercise more but her shoulders ache when she swims and her knees ache when she walks for more than 30 minutes. Hilda wonders if she has food sensitivities that are irritating her body. She also wants to know how to maximize her energy to keep up with her husband on his walks, as well as to tend to her two grandchildren. Furthermore, she needs to care for her elderly mother, which she finds emotionally draining. When I asked Hilda how she has been able to cope with her circumstances, she answered, “I haven’t. I’ve been so busy with others’ needs that I don’t prioritize my own health.” Before coming to me, Hilda had been to weight loss centers where she was told to eat a limited diet that left her feeling weak. Another program calculated her basal metabolic rate without really getting to know her other health factors. She came to see me for “one more kick at the can.” TriVita.com

How can Hilda—and maybe you—get back to feeling more in command of her health, where her body feels robust and her vitality is maximized? A body renewal and revival plan that restores overall balance, both metabolically and psychologically, will create the harmony that is needed for her unique body type. Bearing in mind what Hilda and I had discussed, I ordered blood tests to screen for food sensitivities and diabetes and heart disease risk. Her tests showed that her liver was inflamed and her blood sugar was high. I also referred Hilda to an allergist with an expertise in food allergies and encouraged her to journal her feelings and show them to me at her next visit. Once Hilda identified the foods that agree with her unique physiology (how her body systems work together as a 1-800-344-8797

whole), she began to feel less bloated and tired. By following a custom menu plan and a supplement regimen based on the updated information, she started to regain her vigor to walk with her husband or join her friends in their walking group. Wellness and life back on track One month after Hilda began her customized diet and exercise plans, she looked and felt younger: She reduced her blood sugar to normal, lowered her body fat percentage by five points and can walk for two solid hours every day without complaint. Though her mother still requires her attention daily, Hilda is able to discuss her feelings with her husband and friends. No longer does she let her responsibilities to other people interfere with her own need for adequate nutrition, sleep, exercise and social contact.

An individualized guide for sustained better health helped Hilda to achieve her personal wellness goals. As she learned, weight alone does not rule wellness. What’s needed is a customized approach that considers all the facets of our lives, from nutrition to activity, from relationships to self esteem and identifying what’s most important to us. If excess weight is an issue for you, I urge you to talk with your healthcare provider about a program that recognizes all the aspects involved in achieving better wellness. Because one size does not fit all when it comes to health.

This article is intended for educational purposes only.

March 2014 l 15

Keep stress and inflammation from aging you Stress management techniques that help

tress in and of itself is not a bad thing. As humans, we are designed to respond to it every day, sometimes with temporary bursts of energy that are natural and normal (the “flight or fight” response involved when hormones are released into our bloodstream). However, when chronic stress keeps us in a constant state of readiness, the body can become weakened and susceptible to disease. Cells overwhelmed by inflammation A certain amount of inflammation is actually necessary for healing, whether the damage is from injury, illness, toxins, nutritional deficiencies or stress. However, when the body is “overloaded” with chronic stress and excess inflammation, it can be literally worn down by the constant demands.

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Cells may become damaged beyond repair, and we can literally become old before our time, falling victim to both mental and physical problems. Controlling stress and inflammation Sometimes, we can be overwhelmed by the various types of stress that come with everyday life. These include mental stress, such as overwork; physical stress, such as exercising more than usual; emotional stress, as when we’re having relationship problems, and environmental stress from pollutants in our environment and food supply. Keys to stress management Try these techniques to help reduce stress:

• Practice the 10 Essentials for

Health and Wellness (see page 2).

• Enjoy physical activity every day.

• Eat nutritiously, emphasizing

fruits, vegetables, whole grains and lean protein.

• Seek out friends to talk to, or

take steps to build your social support network.

• Take time out each day to sit quietly and peacefully.

• Try relaxation techniques such as yoga and deep breathing.

• Avoid excess alcohol. If stress continues to be a problem despite your best efforts, don’t hesitate to ask your healthcare provider for help. After all, controlling stress, inflammation and the wear-and-tear they create is key to enjoying health and life for as long as possible. Reference: “Stress management.” MedlinePlus,National Library of Medicine, National Institutes of Health. Available at: http://www.nlm.nih.gov/medlineplus/ency/ article/001942.htm

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Forgiveness can enhance the immune system

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It may also help “turn on” your body’s healing response

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one any forgiving lately? It’s not just about forgiving others for their transgressions… but forgiving yourself for your own perceived faults.

None of us are immune to self-criticism. It’s as natural as breathing. However, very few of us have mastered the art of forgiveness. TriVita stresses its importance, and that’s why forgiveness is #7 in TriVita’s “10 Essentials for Health and Wellness.” Forgiveness doesn’t just result in feeling better about ourselves. It’s actually one of the most powerful actions people can take to prevent illness. What is forgiveness? It could best be described as a powerful, subtle merging of mind and emotion. It is felt, but unseen. Bernie S. Siegel, M.D., has written extensively about the power of healing. He states in his book “The Art of Healing,” that, “Health and disease are inseparable from the natural integration of mind, body and spirit. We spend a lot of time and money exploring outer spaces, but inner space offers the same wonder and mystery.” Forgiveness creates a boundary or limit that keeps you from wallowing in condemnation. Once you’ve forgiven, you are most open to the body’s remarkable self-healing powers. So, where do you start? It begins by changing your thoughts and emotions from being totally stressed and fearful to calm and relaxed through deep breathing, exercising, meditation and other relaxation techniques. These actions help turn off our body’s stress response and turn on the body’s healing response. That in turn helps enhance the body’s immune system. Forgiveness can help change thoughts and emotions from stressful ones to those of peace and calm. 1-800-344-8797

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March 2014 l 17

Fascinating facts for March 1,000 miles

Average length of the annual Iditarod Trail Sled Dog Race, which takes place in the Alaskan wilderness. Mushers and their sled dog teams travel from all over the world to compete.

13th century When kites were introduced in Europe via Marco Polo. They had been used for centuries earlier in China and other Asian countries. They have been used for military, scientific and recreational purposes.

2.3 billion

Pounds of cabbage produced in the U.S. in 2009. Paired with corned beef, it’s the traditional dish served on St. Patrick’s Day.

15 The day in March we are to “beware,” according to Shakespeare’s Julius Caesar. It was on this day (called the Ides of March) in 44 B.C. that Julius Caesar was assassinated. “Ides” simply meant the 15th (sometimes the 13th) of the month in the Roman calendar.

2½ to 3 cups

Amount of daily vegetables recommended by the United States Department of Agriculture for women and men, respectively. In the fruit category, 1½ cups is recommended for women, 2 cups for men.

6.3 million units Average amount of blood collected by the Red Cross each year. They also respond to about 70,000 disasters and train about 9 million people in first aid, water safety and other lifesaving skills. Since 1943, March has been designated Red Cross Month by presidential proclamation.

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Sleep: It’s essential! Sufficient shut-eye key to overall health

re you getting enough sleep? According to the latest National Sleep Foundation Poll, over half of Americans and 30 percent of Canadians report getting fewer than seven hours of sleep per night. Many of us don’t get enough sleep because we simply can’t or don’t make the time for it; school, work and social calendars can all get in the way of quality sleep. However, about 40 million Americans don’t get enough rest because they are suffering with a sleep disorder, including sleep apnea, insomnia, narcolepsy (a chronic brain disorder that involves daytime drowsiness and uncontrollable sleep episodes), and restless legs syndrome. Though many people are confident they can function well at reduced sleep levels, losing even 1–2 hours of sleep for a few nights can affect your ability to function as much as not sleeping at all for a day or two. A sleep deficiency can affect your focus, reasoning, mood, ability to learn and more. (About 20 percent of car crash injuries are associated with driver sleepiness!) Even more alarming, a sleep deficiency can lead to serious health conditions. The National Heart, Lung and Blood Institute reports that sleep deficiency is linked to heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. 1-800-344-8797

How much is enough? While individual needs may vary, these guidelines from the National Heart, Lung and Blood Institute are a good start: newborns, 16–18 hours a day; preschool-aged children, 11–12 hours a day; school-aged children, at least 10 hours a day; teens, 9–10 hours a day; adults, 7–8 hours a day. The Institute also offers these tips for getting a good night’s sleep: stick to a sleep schedule; avoid caffeine and nicotine; don’t exercise too late in the day; avoid large meals and beverages late at night; relax before bed; create a good sleeping environment; and relax before bed. If you suspect you have a sleep disorder, consult your healthcare provider. References: At-a-glance: Healthy Sleep (n.d.). National Heart, Lung, and Blood Institute. Retrieved from http://www.nhlbi.nih.gov/health/public/sleep/healthy_sleep_ atglance.pdf. How much sleep do I need (n.d.). Centers for Disease Control and Prevention. Retrieved fromhttp://www.cdc.gov/sleep/about_sleep/how_much_sleep.htm. Test your sleep IQ (n.d.). National Center on Sleep Disorders Research. Retrieved from http://www.nhlbi.nih.gov/about/ncsdr/patpub/patpub-a.htm. National Sleep Foundation 2013 International Bedroom Poll (Sept. 3, 2013). National Sleep Foundation. Retrieved from http://www.sleepfoundation.org/ article/press-release/national-sleep-foundation-2013-international-bedroom-poll. Narcolepsy Fact Sheet (n.d.). National Institute of Neurological Disorders and Stroke. Retrieved from http://www.ninds.nih.gov/disorders/narcolepsy/detail_ narcolepsy.htm.

March 2014 l 19

EATING FOR WELLNESS

Leave yo-yo dieting in the dust A balanced lifestyle is the key to lasting weight loss By Christa Orecchio

once heard Bob Greene, Oprah Winfrey’s personal trainer, say that throughout all the years of Oprah’s yo-yo dieting that she had gained and lost over 750 pounds. This is one of the greatest testaments I have ever heard as to why diets don’t work—only lifestyles do.

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.

A balanced, healthy, and consistent lifestyle (which begins in our mind with how we view food and nutrition) is the only thing that will work for lasting weight loss and genuine health. When you can shift your biochemistry to achieve a balanced state, a healthy lifestyle becomes the natural and more appealing choice. The 80/20 rule I encourage my clients to live by the 80/20 rule: what you do 80 percent of the time makes up your health, and you are entitled to 20 percent “guilt-free fun.” This allows you to trust that you have learned how to keep your body in balance and that the 20 percent will not throw you off. This always works for my clients because they are free to really know that there is no such thing as perfect. When you are creating a new lifestyle, you must ditch the diet mentality and learn the art of “dipping not diving.” This means if you eat something “bad,” you simply make better choices at the next meal, not the next day. What should you eat and not eat? Do your best to avoid gluten, pasteurized dairy, soy, sugar, polluted meat (meat that has been raised on a factory farm), and non-organic foods. Consume caffeine and

20 l VITAJOURNAL

alcohol in moderation and take regular fasts from these substances for days at a time to make certain you are not relying on them. A healthy diet consists mostly of organic fruits and vegetables; healthy, organic free-range animal meat, wild fish and eggs; gluten-free whole grains; root vegetables; legumes; healthy fats and oils; and a nominal amount of nuts and seeds. Choosing your “20 percent” Choose your 20 percent from time to time based upon what sounds like it would be nourishing to you. Here are some examples: • A few squares of dark chocolate per week (and/or 1–2 desserts per week, preferably sweetened naturally) • 3-5 alcoholic beverages per week (avoid sugar mixers and beer if possible) • 3-4 cups of coffee weekly Or perhaps you’d like to have the occasional plate of pasta or French fries—or whatever sounds really good to you. Bless it and eat it and get back to your lemon water and greens the following day. This will teach you the art of dipping without diving, keeping your biochemistry balanced and alleviating any negative emotions that come with “going off course.” If you can always remember and live by the 80/20 rule, you will create the freedom to be flexible with your food for the rest of your life.

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In the produce aisle

BEETS Ginger Salmon and Kale Salad

Prep time: 1 hour Cook time: 15 minutes or less (depending upon grill) Serves: 3-4 Ginger salmon 1 pound wild-caught salmon ½ cup tamari (gluten-free soy sauce) 2 teaspoons grated ginger 1 tablespoon raw honey Salt and pepper to taste Warm sauté pan on low and add tamari, ginger, honey and seasoning. Heat marinade until everything is combined and liquid. Let cool for 2 minutes and then pour over salmon. Allow the salmon to marinate for 20 minutes. Grill to desired texture. Serve alongside or on top of salad. Kale salad 1 cup (or more) washed, de-stemmed, chopped kale 1 cup shredded carrots ½ cup diced cucumber ½ cup raisins ½ cup chopped green onion 1 cup shredded red cabbage 1/4 cup olive oil 1/3 cup apple cider vinegar 2 tablespoons raw honey 1 ½ tablespoons mustard (Dijon or regular) ¼ cup raw pepitas (pumpkin seeds) or raw sunflower seeds 1 tablespoon coconut sugar Salt and pepper to taste Combine kale, carrots, cucumber, raisins, green onions and cabbage. In a separate bowl, whisk the olive oil, vinegar, honey, mustard, salt and pepper. Pour over the salad at least an hour before serving to allow the kale leaves to soften. To make sweetened pepitas, heat 2 tablespoons coconut sugar and add 1/4 cup raw pepitas to a sauté pan and heat over medium/high heat. Stir frequently until sugar is melted and coating the seeds. Lay out on parchment paper or silicon baking sheet to cool. Once they are cool, break apart and set aside. When ready to eat sprinkle the kale salad with seeds and serve with salmon. 1-800-344-8797

Can’t beet this!

ome people love ‘em, some people hate ‘em, but if you’ve never given this vegetable the time of day, consider giving this tasty, nutritious treat a second look. Also called beetroot, beets are available in red, golden and white varieties. They can be eaten raw, pickled, roasted, steamed or baked. Beet greens are high in Vitamin A and can be eaten fresh or cooked. Rich in folate, beets are also high in fiber (soluble and insoluble), potassium and manganese and are a good source of Vitamin C, magnesium, iron and Vitamin B-6. They are a fat- and cholesterol-free food and low in sodium. Origin Beets are believed to have originated in the Mediterranean, and grew wild there as well as in Asia Minor, the Caucasus and the Near East. They were originally cultivated for their leaves which were used both as a food and medicinally. The Romans began cultivating beets for their roots. Today, the beet is a gardening favorite, thanks to its ability to withstand cold temperatures. Storage and selection Choose beets with firm, smooth skins and unwilted leaves. They can be stored in the refrigerator for up to 7 days. For optimal freshness, cut stems down to one inch and store the greens separately.

March 2014 l 21

RESEARCH DESK Exercise may help as much as medications

London, England

Exercise can be as effective as many frequently prescribed drugs in treating some of the leading causes of death according to a new study published in the British Medical Journal. The study questions whether our health care system focuses too much on medications and too little on activity to combat physical ailments. Researchers compared how well various drugs and exercise succeed in reducing deaths among people who have been diagnosed with several common and serious conditions, including heart disease and diabetes. The research compiled information on 340,000 participants. The results consistently showed that drugs and exercise produced almost exactly the same results. The researchers state that, “our results suggest that exercise can be quite potent” in treating heart disease and the other conditions, equaling the lifesaving benefits available from most of the commonly prescribed drugs.1 ...................................................................

Violent behavior linked to nutritional deficiencies

Washington, D.C.

People who are vitamin deficient often suffer from mental instability and violent behavior, according to the spring 2013 edition of Wise Traditions, the journal of the Weston A. Price Foundation. “A large number of Americans, living mostly on processed food, are suffering from malnutrition,” says study author, Sylvia Onusic. “In many cases this means that their brains are starving.” Other food ingredients have been linked to violent behavior, including sugar, artificial colors and flavors. The study authors recommend a return to “real nutrient-dense food” and avoiding processed food. 2 ...................................................................

Cells show signs of faster aging after depression Amsterdam, Holland

A recent study suggests that the cells of people who have had depression may age more quickly than those who have not had the disease. Dutch researchers compared cell structures called telomeres in more than 2,400 people with and without depression. Telomeres cap the ends of chromosomes to protect the cell’s DNA from damage. Telomeres get a bit shorter each time a cell divides, so they are useful markers for aging. The researchers found that the telomeres of people who had ever been depressed were significantly shorter than those of people who had never suffered from depression. This difference could represent about four to six years of advanced aging. People with a history of depression have greater risks for diseases of aging, such as heart disease, Type 2 diabetes, dementia and cancer.3 ................................................................... References: 1 “Comparative effectiveness of exercise and drug interventions on mortality outcomes: metaepidemiological study,”

British Medical Journal, October 2013. 2 Molecular Psychiatry, November 12, 2013. 3 Westonaprice.org/environmental-toxins/violent-behavior-a-solution-in-plain-sight

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Westonaprice.org/press/violent-behavior-linked-to-nutritional-deficiencies

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Are our kids over-medicated? ADHD and its alarming statistics

he statistics tell an astounding story. One in five teenage boys in the United States has been diagnosed with ADHD (Attention Deficit Hyperactivity Disorder). Who are these kids… and why this sudden epidemic? People in this group are often disorganized and forgetful, talkative, easily distracted or squirmy. They could be your own kids or your grandchildren. Some of these children may have serious issues, but what justifies the well-documented 53 percent increase in ADHD diagnoses over the past 10 years? No blood tests, brain scans or other diagnostic tools for ADHD are required. Yet, many children are given a diagnosis of ADHD along with a prescription for a powerful, mindaltering drug, after a short doctor’s visit. Addictive medications There are several drugs commonly prescribed for ADHD. Many of these drugs commonly are quite similar to illegal stimulants, and they have the same negative side effects, including insomnia, anxiety, agitation, irregular heartbeat, high blood pressure and decreased appetite. These same drugs can also be addictive and easily abused. One, for example, is popular with high school and college students who use it to get high and stay awake while studying. Even when these drugs work for their designated purpose, there are additional drawbacks. Some parents report that 1-800-344-8797

their kids calm down, but lose their spontaneity and zest for life. They act like robots. Some doctors and parents are resisting the quick diagnosis and use of ADHD drugs. Underlying causes Sleep apnea and other sleep disturbances can make anyone unfocused and inattentive. Too much sugar and refined carbohydrates may lead to a condition which causes irritability and lack of concentration. Nutritional deficiencies, such as lack of iron, zinc and omega-3 fatty acids can intensify ADHD-like symptoms. Even allergies can cause behaviors which cause a hasty diagnosis. Many healthcare providers suggest starting with the basics first: serving healthy meals and encouraging children to take a high-quality daily multivitamin and mineral supplement, along with omega-3s. Find a physician who is willing to explore underlying causes. Above all, avoid sugar and food additives and make sure kids get plenty of exercise and sleep. References: Well Being Journal, November/December 2013. Evans WN, et al. “Measuring inappropriate medical diagnosis and treatment in survey data. The cases of ADHD among school-age children.” J Health Econ. 2010 Sep; 29(5):657-673. Gup T. “Diagnosis Human.” New York Times. 2013 April 2. Morrow RL, et al. “Influence of relative age on diagnosis and treatment of attention-deficit/hyperactivity disorder in children.” CMAJ. 2012 April 17;184(7);755-762.

TriVita’s Healthcare Professionals arolyn C. Gilles, M.D., H FAAFP, is a board-certified family physician and medical supervisor for TriVita’s Weight Management Program. Dr. Gilles also specializes in aesthetics and age management medicine with expertise in bioidentical hormone therapy. Scott Conard, M.D. founded TienaHealth, an organization of medical doctors in primary care practice who emphasize healthy lifestyles to maintain wellness. Dr. Conard is considered a national expert on disease prevention.

Medical Advisory Board TriVita created a Medical 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., FCFP Named one of “Chicago’s Top Doctors” in 2012, Dr. Grief is medical director at the University of Illinois. 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.

Attention deficit hyperactivity disorder. American Psychiatric Publishing. 2013. Psychiatry.org/File%201Library/ Practice/DSM/DSM-5DSM-5-ADHD-Fact-Sheet.pdf.

March 2014 l 23

ASK THE DOCTOR

Is your body old before its time? Normal aging—and warning signs to watch for By Michael Radulescu, M.D.

wise man once said, “Don’t let aging get you down. It’s too hard to get back up.”

While for some people age is just a number, for many, aging is nothing more than an accumulation of damage. As we get older, most vital organs gradually become less efficient. The kidneys are less able to keep enough water in our body. And the heart can start to show signs of wear and tear. Michael Radulescu, M.D., is in private practice in New South Wales, AUS, after working in emergency medicine for several years. His specialty areas are cardiology, diabetes and neurology.

Do you sometimes have shortness of breath, cold hands and feet due to poor circulation, skin wrinkling, bad balance and poor sleep? Symptoms like these signal changes we may expect as we age. But some signs of aging are premature. When they show up, it’s time to look for the causes and address the problem. Problem: poor diet Poor nutrition is one of the obvious causes of premature aging. Numerous studies are continually demonstrating that we are what we eat: a diet high in trans fats, sugar and salt is damaging our hearts, as well as our health in general. Solution: Good nutrition is the number one solution recommended by health experts to prevent and treat premature aging. A diet that is rich in antioxidants is a natural and easy approach to premature aging that can greatly affect the way you look and feel.

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Problem: chronic stress Living constantly under stress can leave marks on your skin and body and make you look much older than you really are. The body also releases stress hormones that are actually healthy when released in small amounts. When the body is under chronic stress, the hormones are constantly released and this can have a negative effect on the skin. Solution: Learn positive ways to deal with stress, and you can slow down or even prevent problems that often come with getting older.

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Problem: smoking, drinking and drug use Smoking cigarettes, drinking alcohol excessively and using drugs cause biochemical changes. They increase the number of free radicals (unstable molecules) in our cells, which in turn can accelerate the aging process. Drug use, like alcohol, is damaging to the liver and can cause yellowing of the skin and an overall sickly complexion.

Solution: Good, restorative sleep is essential to physical health and emotional well-being. If you are noticing that your lack of sleep is affecting your daytime activities, talk with your doctor.

Solution: The only solution to these causes of premature aging is to stop taking these poisons and get busy on achieving good health through proper diet and exercise.

Problem: inactivity Premature aging also results in muscle loss, and without a regular regimen of exercise, muscles are lost much faster. Exercise also produces energy and increases stamina. Without regular exercise and movement, the body begins to lose energy and strength.

Be a “work of art” The bottom line about preventing premature aging is to watch for warning signs as you age and be able to differentiate between what is normal aging and what is not. And even if we have not yet found a way to cheat the natural aging process, what we can do is prevent and treat many causes of premature aging through a healthy lifestyle.

Solution: Get moving with activities you enjoy, as recommended by your physician. Problem: aging skin The worst offender is damage to the skin from outdoor sun bathing, indoor tanning and unprotected sun exposure when outdoors. This kind of skin damage is clinically known as photoaging and can lead to freckling, spider veins on the face, age spots, leathery skin, wrinkles and, most seriously, skin cancer. Solution: The best solution for preventing skin damage from the sun is to religiously apply sunscreen 30 minutes before going outdoors. It’s never too late to take up this practice, whether you are eight months or 80 years old. 1-800-344-8797

Problem: poor sleep Sleep deprivation noticeably ages a person with puffiness of the face, dark circles and bags under the eyes and pale skin. When you don’t get enough sleep, your body releases more of the stress hormone cortisol, which can then break down collagen—the protein that keeps skin smooth and elastic. Sleep loss also causes the body to produce reduced amounts of human growth hormone that increases muscle mass and strengthens bone.

What’s the secret to aging gracefully? We can’t stop the clock, but we can keep our spirits young with humor, gratitude and creativity. As Eleanor Roosevelt said, “Beautiful young people are accidents of nature, but beautiful old people are works of art.” This article is intended for educational purposes only.

March 2014 l 25

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.”

Jolene Goring is a leading health and fitness expert based in Scottsdale, AZ, 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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hat was the plea I heard from a client who wanted to shed 30 pounds. 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 150 pounds burns WAY more calories than a person who is a flabby 150 pounds. 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 calories and lose weight.

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 10 pounds. Because she enjoys her program, she is even ready to start to sweat! Would you like help to win at weight loss? Call us at the TriVita Wellness Center. We promise to “Meet you where you are” and help you move ahead. To book a free consultation with Jolene, call the TriVita Wellness Center toll-free 1-888-669-5036.

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Inspire me!

Ways to spring clean (organize) your life

Take 10 minutes Don’t have time for that project that needs to get done? Commit to spending just 10 minutes a day on it; setting a timer will help keep you focused.

Make the tough decisions

Open, toss and file

Most of us hold on to things that we don’t use. Put such items to this test: Has it been used in the past year? Would you miss it if you didn’t have it? If you answer “no” to those questions, it’s time to part ways.

You know how fast mail can pile up. Don’t let it dominate your counter! Sort through it daily, with garbage, recycle bin and shredder nearby. Need to keep something? File it before day’s end.

Pick 5 things

Lighten your laundry load

Do: make a to-do list. Don’t: make it so long it’s overwhelming and insurmountable. Three to five items are enough for one day. However, feel free to create weekly, monthly and yearly to-do lists with more tasks.

Rather than letting laundry pile up, try doing a load every other night. Put a load in the washer before your TV show starts; you can put clothes in the dryer during a commercial break.

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EMOTIONAL WELLNESS

Freedom to be your best self:

Win the war on weight and self-esteem By Mamiko Odegard, Ph.D.

f you’re struggling to lose weight, you may be blaming yourself for over-eating during the holidays, or criticizing yourself for eating a gift of Valentine’s Day candy. Ironically, the first key to losing weight is to quit blaming yourself! That’s right, a paradox exists that if you lose weight, then your self-esteem will go up. The reality is that your self-esteem drives your weight. Dr. Mamiko Odegard is the best-selling author of “Daily Affirmations for Love: 365 Days of Love in Thought and Action.” A former psychologist and college instructor, Dr. Odegard is known as “The Love and Relationship Expert.” She is based in Scottsdale, AZ.

Your self-esteem actually began from the earliest of times when you were an infant: You may have been overfed by a parent or other caregiver who wanted to make sure you were getting enough nutrition, or because you sensed or heard that you were unattractive or somehow not good enough. Yes, attractive babies are held more, talked to, and interacted with more. Food was used back then and now to “comfort,” to ease fussiness and crying. This pattern of soothing can lead to emotional eating. Let’s leave behind the excuse of upbringing. When you have critical voices inside your head, unless you learn to quell and redirect them, your past will keep haunting you. Self-esteem is actually your ability to love and nurture yourself. This is exactly what you have control over... you and your capacity to accept and love!

resolutions and quick diets. So how do you build self-esteem and lose weight? These five steps can help: 1. Make peace with your body. Your body is not your enemy. Rather, realize that your body is there to serve you, to help you move and accomplish physical feats. Accept your body, and you are on the path of loving and accepting yourself. 2. Give yourself at least three positive affirmations or compliments each day. For instance, congratulate yourself on starting the day with a healthy breakfast, or for walking around the block, or for simply being gentler on yourself. 3. Don’t let your scale make or break your day. Your weight naturally fluctuates and is not determined by how well you ate or exercised that day or the day before. Instead, stay focused on your goals of building self-esteem and losing weight. 4. W hen you have choices, choose the one that has the best outcome for you. People with high self-esteem make choices that benefit themselves. 5. Smile and know that you are extraordinary! Your best self is developing more each day.

You have no doubt heard that lasting weight loss is really about a lifestyle change, not 28 l VITAJOURNAL

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SPIRITUAL WELLNESS

Why wellness in all its forms honors the Creator By Chaplain Donna Kafer

“ Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?... Therefore honor God with your bodies.” —1 Corinthians 6:19-20

Living as guardians of His temples God has made a blueprint of our bodies, with every inch constructed in such a way as to work in harmonious, amazing wonder. He has given us much wisdom in the care of our bodies, knowing that they would have to serve us throughout our lives.

ow that we’re well into the new year, some of us may have let our good intentions to live healthier wane. Yes, we all want to fit into smaller clothes, look trim and get our cholesterol lower, but we may have lost our enthusiasm. If this sounds like you, there might be a different way of seeing this that could add a fresh and new perspective on the entire matter.

But when we don’t eat nutritiously and don’t enjoy physical activity, or drink enough water or enjoy the health benefits of love, we are not living as guardians of His temples. To disrespect His blueprint can result in possibly derailing an otherwise lengthy and productive life. So what can we do to gain optimum health and honor God in the process?

Our loving Father in heaven uniquely created all of us to use our bodies in the way that He intended, as a living temple. We are spiritual beings, eternal beings, who for a time reside in this body of flesh and blood. This body requires much in the way of nutrients, love and spiritual well-being. To deny any part of that puts us in harm’s way, so if we begin to realize the importance of taking care of His temple, then we might just start to do so.

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We can begin by choosing healthier foods, supportive vitamins, and by living emotionally confident lives through Him. When we do, we’re well on our way to honoring Him. We should all do everything that we possibly can to ensure not only a long life, but a healthy life as well. Remember the old adage, “If I’d known I was going to live this long, I’d have taken better care of myself”? Well, perhaps it will serve as a reminder for us to do just that.

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.

So let’s determine today to lovingly honor our Creator by taking steps to better wellness.

March 2014 l 29

AGING WELL

Lifestyle changes encourage longevity Landmark study reveals surprising results

ake friends. Don’t get stressed about stress. And never stop learning. These are just some of the results from a landmark Harvard University study of the “secrets” of aging well. This was the longest, most comprehensive examination of aging ever conducted. Researchers studied more than 800 men and women from the 1930s to the present, and sought clues to the behaviors and habits that translate into a long, happy life.

The Harvard study suggested that people should worry less about cholesterol and their genetic history and address more important issues:

Some of the results surprised the researchers. For example, low cholesterol and stress levels have long been considered to be benchmarks for healthy aging. However, other factors may be even more important.

Get a friend Social connections with a spouse, children, siblings, workout partners and fellow churchgoers are crucial to good health while growing older. Other studies have confirmed the health-promoting power of social connections. For example, the UCLA School of Medicine’s Geriatric Division evaluated adults in their 70s over a 7-year period. The study found that people with satisfying social relationships were more alert over the entire course of the study, with less age-related mental decline than more isolated individuals.

“I expected that the longevity of your parents, the quality of your childhood and current cholesterol levels would be at the top of the list,” says George Vaillant, M.D., director of the Harvard study. “So I was very surprised that these particular variables weren’t more important than they were.” Stressful events… do they predict future health? Researchers found that some people had a lot of stress, but aged well. How these people coped with stress was a determining factor in their longevity. 30 l VITAJOURNAL

• Avoid smoking • Develop good adjustment and

coping skills • Maintain a healthy weight • Exercise regularly • Maintain strong social relationships • Pursue education, even well into adulthood

People with a strong social network have stronger disease-fighting immune systems. Men and women who live alone, on the other hand, tend to eat

less well, which harms their physical and mental well-being. Also, people who use excessive alcohol or are depressed are less likely to have the social support they need. Researchers for a variety of studies have speculated that having people in your life can make you feel loved and cared for, which can enhance your mental well-being. They can also prompt you to take better care of yourself. Brain exercise Curiosity and creativity help keep mature people looking and feeling younger. People who are always learning something new about the world and have a playful spirit make the most of the aging process. So, even if your current lifestyle isn’t what it should be, it’s never too late. Everyone can make lifestyle changes at any age that can move them in the direction of aging well. Reference: Vaillant, G. Aging Well. Surprising Guideposts to a Happier Life from the landmark Harvard Study of Adult Development. First eBook Edition. 2008. Hachette Digital, Inc.

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ASK DOCTOR CONARD

Q: Can acid suppressing drugs affect B-12 levels? By Scott Conard, M.D.

Yes, acid suppressing drugs can block the body’s absorption of Vitamin B-12, which in turn can lower B-12 levels in the body. Medical science has known this for some time but a new study has re-confirmed this link between acid suppressing drugs and Vitamin B-12 deficiency. In the 2013 Kaiser Permanente study, researchers set out to study the association between Vitamin B-12 deficiency and two types of acid suppressing drugs: proton pump inhibitors (PPIs), used to treat acid reflux and peptic ulcer disease; and histamine 2 receptor antagonists (H2RAs), used to treat peptic ulcer disease and gastroesophageal reflux disease (GERD). Both types of drugs are routinely prescribed and widely available over the counter; annual sales in the U.S. alone are in the billions of dollars. 65 percent increased risk of deficiency In the study, 25,956 patients who had been diagnosed with a B-12 deficiency were compared to 184,199 patients without a B-12 deficiency. Researchers found that those who had been taking PPIs for two years or longer were 65 percent more likely to have a B-12 deficiency. High doses were even more strongly associated with deficiency. Those taking H2RAs for two or more years were also at increased risk of B-12 deficiency, though not to the degree as PPI users. As I have written often over the years, a Vitamin B-12 deficiency can cause problems that range from aggravating to life-changing. The National Institutes of Health lists these problems that can stem from deficiency: 1-800-344-8797

tiredness, weakness, constipation, loss of appetite, weight loss, megaloblastic anemia, nerve problems, balance problems, depression, confusion, dementia, poor memory, soreness of the tongue or mouth, and nervous system damage. “B” good to your body If you routinely take acid-suppressing drugs and are concerned about your Vitamin B-12 levels, consult with your healthcare provider. VitaJournal readers know that I am a proponent of Vitamin B-12 supplementation—but not just for those taking acid reducing drugs. And not just any type of B-12 vitamin. Because of Vitamin B-12’s crucial role in human health—it helps make DNA, helps keep blood and nerve cells healthy, protects against anemia, and much more—and the prevalence of low B-12 levels in the general population, I urge my patients to take a quality, sublingual (under the tongue) formulation of Vitamin B-12. Why sublingual? B-12 can be notoriously difficult to absorb from food; with this under-the-tongue method of delivery, this critical vitamin can bypass the digestive system, helping your body get it where it needs to go. So be good to your body with B-12!

Scott Conard, M.D., DABFM, FAAFP, has more than 20 years of successful clinical practice, research and leadership experience. Through his Texasbased practice and books he’s authored, he empowers people to take control of their health.

Reference: Jameson R. Lam, MPH; Jennifer L. Schneider, MPH; Wei Zhao, MPH; Douglas A. Corley, MD, PhD. Proton Pump Inhibitor and Histamine 2 Receptor Antagonist Use and Vitamin B12 Deficiency. JAMA. 2013;310(22):2435-2442. doi:10.1001/ jama.2013.280490. This article is intended for educational purposes only.

March 2014 l 31

FAMILY MATTERS

When the nest doesn’t empty: Adult children, childish lives This is Part 1 of a two-part feature on children who grow up, but don’t grow out of dependence on their parents.

he recent recession was tough on many people, including young adults who found it difficult to find jobs and support themselves. But economics alone doesn’t explain the growing numbers of adult children who either return to live with their parents (“boomerang” children), or never left the nest at all. In 2012, a record 21.6 million young adults ages 18 to 31—36 percent of that age group, called the “Millennial Generation”—were living in their parents’ home. According to a Pew Research Center analysis of data from the U.S. Census Bureau, this is the highest proportion in at least 40 years. (It should be noted that the data counts students living in dormitories as living with their parents). “The increase in young adults living in their parents’ home began before the recent recession, and has continued beyond it,” noted a Census Bureau researcher.

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So if the trend can grow even in fair financial times, what’s behind it? There are three main factors: jobs, education and marriage. Jobless Millennials were much more likely to be living with their parents than their employed peers: 45 vs. 29 percent. Of those enrolled in college, 66 percent were living at home, compared with 50 percent of those not enrolled. And, falling marriage rates may be a factor, too. Just 25 percent of Millennials were married in 2012, and they were much more likely to be living with their parents than their married peers. Financial tips for parents: Be firm Financial advisors say that it can cost $8,000–18,000 per year to host an adult child. Even worse: some 26 percent of parents with adult children at home have gone into debt for their kids’ lifestyle, either to offer loans or for their own needs.

If children move back home (or are still there years after they should have gone), experts advise these ways to protect your own finances, and help your kids behave like grown-ups:

• Charge them rent • Charge them for expenses if possible, such as utilities and food

• Set a time limit for how long they can stay in the house

• Avoid offering “loans,” which rarely are repaid Next month: When “helping” may not be helpful. References: “A rising share of young adults live in their parents’ home.” Pew Research, August 1, 2013. Retrieved from: http://www.pewsocialtrends.org/2013/08/01/a-risingshare-of-young-adults-live-in-their-parents-home/ “Mother Can You Spare a Room?” Forbes Magazine. May 3, 2013. Retrieved from: http://online.wsj.com/news/articles/SB100014241278873 23699704578326583020869940

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WHAT PEOPLE ARE SAYING

“ Thank you TriVita for helping me stay healthy and enjoy my life.” “ I was always tired. Now I feel so much more energetic because I have been taking TriVita’s Sublingual B-12 daily for 10 years. I am full of vigor and vitality. I am a firm believer in it. I live alone in a large house and I do my own housework, cooking and baking, as well as landscaping yard work and gardening. I am also an artist. My husband of 48 years passed away 25 years ago. I still love to give dinner parties and enjoy life daily, as well as enjoy lots of social life. I am 90 years young. Thank you TriVita for helping me stay healthy and enjoy my life.” Pauline D., Member—Albuquerque, NM

“ I believe Sublingual B-12 has helped me stay healthy.” “ I’ve taken Sublingual B-12 for several years, and always feel better, with more energy for my aerobics classes. I also practice one of the 10 Essentials—getting plenty of quality sleep. I believe Sublingual B-12 has helped me stay healthy, and I just like the feeling of overall wellness.”

Do you feel brain tired?

If you are losing your mental focus or forgetting things, you could be Vitamin B-12 deficient. Try TriVita’s Sublingual (under the tongue) B-12, to help with B-12 deficiency. B-12 deficiency has been linked to: • Fatigue • Weakness • Pale skin • Fainting • Anemia1

Call 1-800-344-8797 or visit TriVita.com to order.

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“ I’ve taken Sublingual B-12 for several years. It has helped me feel sharper. It’s also easy to use and the taste is very pleasant.” Sheila L., Member—Spring Valley, CA General disclosure: Members whose testimonials appear in print or online receive $25 in TriVita product credits.

1-800-344-8797

“ Manifestations of Low Vitamin B12 Levels”. Vitamin B12 Deficiency. Centers for Disease Control and Prevention, Continuing Medical Education. Retrieved from: http://www.cdc.gov/ ncbddd/b12/manifestations.html

March 2014 l 33

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

Production Manager Roger Barger Senior Designer Karin Burklein Graphic Designers James Metcalf, Cheryl Earl Editorial Assistant Ginny Schoonaert Feature Writers Cheryl Romano, Heather Giedt, Steve Solomon

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.

Contributing Writers Michael Ellison, Founder of TriVita Christa Orecchio, Certified Clinical Nutritionist Donna Kafer, Chaplain Mamiko Odegard, Ph.D. Scott Conard, M.D. Eric Grief, M.D. Michael Radulescu, M.D. Lacramioara Burlacu, 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. Pharmaceutical-Grade Quality

We voluntarily adhere to the strict manufacturing guidelines of the Good Manufacturing Practices (GMP).

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 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 85260, Printed in the USA, ©2014 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. SUBSCRIPTIONS: Subscription to the monthly VitaJournal is FREE to active TriVita Members. Subscription to TriVita’s Wellness Report (delivered to your email address) is also FREE to TriVita Members. If you would like to receive this informative Wellness Report, call 1-800-344-8797 and give a Wellness Consultant a valid email address. 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. For Questions: 1-877-850-2968

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 1-800-344-8797. 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.

34 l VITAJOURNAL

Our Wellness Consultants are here Monday through Friday 8 a.m. to 10 p.m., EST. Saturday from 10 a.m. to 7 p.m., EST. The CARE Center is closed on Sunday. Order online 7 days a week at TriVita.com Follow us on:

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FREE physician-supported weight management consultation Call today about the Weight Management Program (WMP) at TriVita’s Wellness Center. From this fully licensed medical facility, you’ll get all this… FREE!: • A FREE weight management consultation • A FREE personalized nutrition plan • FREE weight loss supplement recommendations… … It’s physician-supported weight loss for wellness with Harolyn Gilles, M.D., our board-certified Wellness Center Physician. Call now, and find out about additional options available to help you lose weight your way. Dr. Harolyn Gilles

Call toll-free 1-888-669-5036 (To order or ask questions about TriVita products, call 1-800-344-8797.)

WELLNESS IS JUST ONE OF THE REWARDS! BEST PRICE CLUB

Now you can enjoy the best pricing on all of your TriVita product purchases just by joining TriVita’s Best Price Club. Best Price Guarantee Convenient Auto-Delivery Great Flexibility Exclusive Rewards

Bonus Offers Dedicated Toll-free Number Surprise Gifts Change or Cancel at Any Time

Join the Club! Simply call us toll-free at 1-800-344-8797 to set up one or more products you want delivered automatically to your door each month and we’ll take care of the rest. It’s that easy!* To learn more, visit TriVita.com/BestPriceClub. *Best Price Club pricing is only available to those who have one or more products on auto-delivery.

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March 2014 l 35

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Call toll-free 1-800-344-8797 or order online at TriVita.com