TriVita April VitaJournal 2014 by TriVita

experience wellness®

April 2014

Is inflammation keeping you fat? Jarir G. Nakouzi, M.D. pgs. 6–7

Keys to better mental health pgs. 14–15

TriVita products: safe, pure, fresh p. 19

What makes grass-fed beef better? pgs. 20–21

THOUGHTS FROM THE EDITOR

“ Determination is the wake-up call to the human will.” ~Anthony Robbins

I 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

’ve never been much of an adventure-seeker, but I have to share a story of how I recently stretched beyond my comfort zone on a trip to Cabo San Lucas, Mexico with my husband. In his planning, he told me about a zip line adventure that came highly recommended. This was something I’d never done, but the zip lining on the company’s website looked pretty tame and safe. It wasn’t until he had already secured our spots that I actually watched a video of what it was all about. I voiced my concerns when I saw people rappelling down mountains and other feats that one would see on reality TV’s “The Amazing Race.” He brushed it off saying that I could just “opt out” of whatever I didn’t want to do, so I agreed. We wound up with a couple in their 20s, which made me feel more insecure! Sporting our heavy gear and helmets, we rode in the back of an army-like truck with a couple of guides up the mountain, where we proceeded to hike to the first launch pad. The first zip line was a bit scary and I wouldn’t look down, but once I did it, I felt more confident when we reached the next, more difficult spot. By this time, there was no turning back. After a few more zip lines (one even hanging upside down), we had to “Tarzan swing” across some water, walk on a tight cable across a canyon, rock climb up a cliff, walk across a suspension bridge and rappel down a mountain. The guide gave me the option of the “chicken route” at one point, but I was determined I wouldn’t be that person in the group. When it was all said and done, yes I was extremely tired, but I did it! There were definitely moments when my head told me it was too scary, and I wanted to turn back, but my determination took over. Perhaps you’d like to achieve wellness goals such as improving your quality of life or finally achieving that healthy weight. Rather than “opting out” and taking the easy path, why not ramp up your determination to achieve what you’ve set out to do? I’m a perfect example that you’re never too old to learn or try something new. Will skydiving be next on my list? Not sure about that, but it’s a possibility! Be determined!

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

Pam Molenda, Editor P.S. Determine to stock up on Nopalea™ 4-Packs this month, as you’ll save $20/pack. See page 9 for details. By the way, I packed a bottle of Nopalea with me on my Mexico trip, and I was so happy I did with the way my body felt after my big adventure! Email me! pam@TriVita.com

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APRIL 2014

Chronic Inflammation Keeping 6 IsYou Overweight? Jarir G. Nakouzi, M.D., on hidden reasons for excess weight.

p. 6

Running Days Are Not Over.” 8 “My Nopalea™ helped increase Marilyn’s zest for life. Eating to Boost Metabolism 12 Rev up your body’s “engine” naturally.

Weight Loss for Wellness 15 TriVita’s The difference is physician support.

Is Mental Decline Inevitable? 16 New study calls age-related decline a “myth.” p. 16

Inside Every TriVita Product 19 Safety, freshness, potency.

Why the Buzz on Grass-fed Beef? 20 It’s healthier for you and better for the environment.

the Most From Your 23 Get Doctor’s Appointment Simple steps to maximize your time.

Mental Health Is Not All In Your Head 2 4 Three keys: physical, emotional, spiritual. p. 23 Follow us on:

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April 2014 l 3

PURSUING WELLNESS

When you seek wellness, you seek life By Michael R. Ellison

P Michael R. Ellison

ursuing health and wellness is one of the most important things we can do in life. Without wellness goals, we increase our risk of lifestylepreventable health issues. As Ben Franklin said, “Wish not so much to live long but to live well.” That is our mission at TriVita: to help you live well.

There are many ways to assess a person’s health, but two primary indicators of healthy aging are low inflammation levels and a healthy weight (a Body Mass Index of less than 29). If you can learn to control those two factors, you will have a much better opportunity to live a healthier life. I sincerely encourage you to have your C-reactive protein test done the next time you visit your physician. This is a key indicator of inflammation levels in the body. Your long-term quality of life will be greatly enhanced by having healthy inflammation levels. Founder of TriVita

We know there are no instant or magic bullets that can negate the effects of an unhealthy lifestyle. However, simple changes of lifestyle choices can make a substantial difference; try adding more fruits and vegetables to your diet and reducing your intake of foods like refined sugar and grains. Eating foods high in antioxidants and bioflavonoids can add to your health. The tuna (fruit) of the Nopal cactus, found in Nopalea, is an excellent source

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of bioflavonoids. Thousands of Members have enjoyed an enhancement to their health and quality of life with Nopalea. TriVita continues to establish the science of Nopalea as a product that helps normalize the inflammatory response. Through lab tests, pilot and clinical studies, Nopalea has demonstrated its value in helping contribute to better health by normalizing inflammation. Our new LeanForward program is the latest wellness opportunity I am so thrilled about. In an exciting expansion of our wellness mission, we are promising for every Leanology® Shake serving purchased, a meal will be served to a child in need. One Leanology Shake bag (20 servings) will give 20 nutritious and vitamin-fortified meals to school children in Africa, helping them reach their potential in life. The Leanology Shake is a highly nutrient dense food product with 15 grams of protein, 3 grams of fiber, and low sugar and sodium and only 120 calories. Leanology Shakes offer a low-calorie, nutritious substitute for calorie-dense meals. And with the LeanForward program, you will know you are doing good for yourself while doing good for others. One of the key goals in life is successful aging: living longer and healthier and maintaining vitality and quality of life. TriVita desires to be your health partner in helping you achieve that most worthy goal. Pursue wellness with passion!

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WHAT’S YOUR INFLAMMATION I.Q.? Quiz yourself to see how much you really know about inflammation and wellness. 1. All inflammation is bad. ___ True ___ False 2. What triggers inflammation? Trauma (injury) Toxins n Nutrient deficiencies n Stress n All of the above n n

3. Just breathing deeply can help reduce the impact of stress. __ True __ False 4. O ne of the best ways to ease the inflammatory effects of trauma or injury is: a. Taking it easy b. Exercise 5. If you can’t see a red, swollen area, you don’t have to worry about inflammation. __ True __ False

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Answers: 1. F alse. Inflammation is a natural process that helps the body heal. 2. All of the above. 3. True. Breathing deeply helps strengthen the immune system, so the body can resist the impact of stress. 4. b. Exercise. Physical activity can ease the imbalance created by injury or trauma. 5. F alse. Inflammation is being identified as a major health threat for the body.

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April 2014 l 5

THE DOCTOR IS IN

Is chronic inflammation keeping you overweight? A not-so-hidden reason for excess pounds

By Jarir G. Nakouzi, M.D.

W Jarir Nakouzi, M.D., completed his U.S. residency in the Yale University Program of Internal Medicine. Dr. Nakouzi received his medical degree from La Sapienza University and his degree in homeopathic medicine from Homeopatia Universalis School of Homeopathy, both in Rome, Italy. A cancer specialist, Dr. Nakouzi takes an integrative approach to chronic diseases in his private practice in Connecticut.

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hen you hear the expression “chronic inflammation,” what comes to your mind? Healthcare professionals would think of conditions such as ulcerative colitis, chronic sinusitis and rheumatoid arthritis, to name a few. These conditions do not have the word inflammation in their name, but all doctors know that every medical term that ends with the suffix “itis” is, by definition, an inflammatory condition. Rheumatoid arthritis is an inflammation of the joints, and sinusitis is an inflammation of the sinuses. With that said, it’s logical to ask whether being overweight has anything to do with inflammation. The answer may surprise you—and affect how you look at excess pounds and ways to lose them. Obviously, terms such as overweight and excessive fat neither contain the word inflammation nor are grouped under a medical category that contains the word inflammation. And, not even one of the names used to describe obesity has the suffix “itis.” However, recent research on

inflammation along with biochemistry studies of obesity has literally revolutionized our current understanding of this subject. Processed foods are costing us Inflammation can be triggered by many factors, and one of them is what we put in our mouth. A lot of the foods we eat have come about in the last 30 years or so. Processed and refined by the food industry, these foods have been adulterated to increase profit margins and to extend their shelf life, as well. This shift to the modern Western diet came with a big price. For example, we consume more omega-6 fatty acids than we do omega-3 fatty acids. This abnormally increased ratio of omega-6 to omega-3, of about 20 to 1, leads to increased inflammation. The increased inflammation in turn leads to increased release of a substance in the body called IL-6, which is a messenger that carries information from one cell to another. One of the messages that IL-6 carries to the brain is to decrease the brain’s response to a hormone called “leptin”. Leptin, a hormone produced by our fat tissue, travels to the brain and tells the brain, “We are good, we have enough food in storage.” But when IL-6 is increased,

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A super-close-up view of leptin, a hormone produced by fat tissue. These colorful coils tell the brain when the body has enough food... but inflammation can muffle the message, causing us to overeat.

it muffles the message of leptin so much that the brain can’t hear it, and so the brain pushes the body to eat more.

Copenhagen. Already, this research is showing that inflammation takes place in adipose tissue (fat).

This muffling effect on the leptin message is called “leptin resistance,” and it is the biggest epidemic of hormonal disturbance in the world today. Our body continues to have that feeling of hunger, eating more and more, and little by little we find ourselves on the painful road to obesity. Yes, leptin resistance is behind obesity, increased hunger, increased triglycerides (“bad” blood fats) and more ills.

A vicious cycle: fat and inflammation This finding explains why the body gets into a vicious cycle between inflammation and obesity. This is how it goes:

All of this has been a hot topic lately, and cutting-edge research is being performed right now at LaValle University in Canada, in conjunction with another group at the University of

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The inflammation leads to leptin resistance, which leads to more hunger, which causes overeating. And here is where the finding of this cuttingedge research is closing the loop, by stating that increased fat tissue will by itself further fuel chronic inflammation, taking us right back to where we started. This is called “positive feedback” in medicine, better known to many as a vicious cycle.

So we can say, armed with the latest scientific research, that inflammation not only can lead to obesity but also that obesity is in and of itself an inflammatory syndrome. In 2010, there were 12 states in the U.S.— approximately one-quarter of the total—with an obesity rate greater than 30 percent. A recent series of articles from the medical journal The Lancet predicts that by 2030 more than half of the U.S. population will be obese; the trends are similar for Canada. Chronic inflammation is a fierce enemy, and it’s fueling some of the most lethal diseases of our times. This is a fire we must all try to extinguish before it is too late! This article is intended for educational purposes only.

April 2014 l 7

WELLNESS SPOTLIGHT

“My running days are not over.” Nopalea™ helped increase Marilyn’s zest for life.

magine what it’s like to be a former runner who can barely catch a breath. Marilyn S. can tell you what it feels like. The Bordentown, NJ resident knows that bad health habits caused many of her problems. “I was a smoker for 30 years,” Marilyn admits. “I had ignored all the warnings over the years until it was practically too late. I felt like my chest was being squeezed by giant rubber bands and that something heavy was sitting atop my chest all the time.” A simple task like getting up and dressed was a major challenge, and climbing a flight of steps was even more grueling. “I could not make it through one day without napping,” Marilyn recalls. “I had always been so outgoing and physically active before, but my sedentary life was pulling me down and causing me to gain weight. It was a vicious downhill cycle that needed to be addressed.” Rebuilding her life, ounce by ounce Marilyn saw several Nopalea infomercials and was intrigued. However, she could not honestly see how a nutritional drink could help. “I gave Nopalea a try and immediately liked the taste,” Marilyn says. “I placed another order because it actually gave me hope.” She started on the Nopalea Loading

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Phase (3 to 6 ounces a day) and felt relief within a couple of months. Marilyn found it hard to resist an extra “nip” of Nopalea every now and then. Gradually her strength and motivation to exercise returned. “Nothing could explain this newfound sense of improved wellness other than the fact that I was diligently drinking Nopalea,” she emphasizes. “I am still amazed by the results.” In fact, Marilyn was so thrilled she started freely offering Nopalea to friends and family. Her intentions were good but she didn’t keep enough Nopalea for herself. The result: some of her health issues returned. “Now I have a sense of determination to renew my commitment to Nopalea and to my own good health.” Every day Marilyn savors a glass of Nopalea with lots of ice. “Once again, I feel so much better,” Marilyn says. “The difference is like night and day. I know for sure without an ounce of doubt that the power of Nopalea has lifted me out of the darkest shadows. I will never go without Nopalea again.” General disclosure: Members whose testimonials appear in print or online receive $25 in TriVita product credits.

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NOPALEA is the delicious, nutrient-rich drink that features the superfruit of the Nopal cactus. In a doubleblind, 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.

SUGGESTED USE: When taking Nopalea for the first time, drink 3 ounces in the morning and 3 ounces in the evening for 60 days. For maintenance, drink 1–3 ounces daily depending on your body’s needs. May be mixed with water or your favorite beverage. Keep refrigerated.

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Share this info with your doctor! Nopalea™ can be found in the 2014 print edition of the Physicians’ Desk Reference® and online at PDR.net. This is a great tool for your doctors to use in reviewing the ingredients in Nopalea.

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l 9

Leanology® the smart weight loss system lose weight. be healthier. help others.

f you’re not at a healthy weight, chances are you’re not feeling your best. Being overweight often leads to many health problems.1

There’s never been a better time to take action to achieve a healthy weight and start feeling great again. That’s because with the Leanology Weight Loss System you are getting the “total package” of everything you need to succeed, including top quality products and strong support. We also offer plenty of inspiration. That’s because for every Leanology Shake package you purchase (each package makes 20 shakes), TriVita will provide 20 nutritious meals to children in poverty through our LeanForward meal program (see page 11).

Convenient: Leanology’s nutritional shakes offer a fast, convenient and delicious solution for any meal. Nutritious: While many “diets” leave you feeling hungry and deprived, Leanology supplies you with nutrientdense ingredients to help you feel satisfied. Satisfying: Delicious, high protein shakes help you to enjoy your weight loss journey, every step (and inch) of the way, while chocolate mochaflavored chews help to satisfy your sweet tooth.

Easy to use 3-step system

Effective: Utilizing scientifically validated nutrients that help you lose weight.

Leanology Shakes—new formula, great tasting! Leanology’s delicious, creamy Vanilla shakes give your body the nutrition it needs to stay energized and function well. You have complete flexibility to drink shakes whenever it fits your schedule.

Simple: No counting calories, carbs or points required! The Leanology System provides you with all the components you need to guide you throughout your weight loss journey.

Just substitute two regular meals, five days a week, with a 120-calorie shake, and you’ll automatically cut out extra calories that result from eating higher calorie meals.

Flexible: People don’t enjoy being on “diets” 24/7. Leanology works with your busy lifestyle and accommodates your schedule.

Garcinia Cambogia You’ve probably heard the media “buzz” about Garcinia Cambogia. This prized superfruit contains a natural extract called hydroxycitric acid (HCA). Research has shown that HCA can help increase serotonin levels in the brain, which can help reduce carb cravings

The Leanology difference

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and promote feelings of happiness.2 Each capsule delivers a potent 500 mg of Garcinia Cambogia extract, 50% HCA and is both caffeine-free and stimulant-free. Leanology Chews At last, there’s a great tasting alternative to high-calorie snacks. Each delicious chocolate mocha flavored chew has only 25 calories. So, you can avoid extra calories while satisfying your sweet tooth. Need extra help? You may want to consider the Weight Management Program (WMP) at TriVita’s Wellness Center. See page 15 for more information or call toll-free 1-888-669-5036. References: Losing Weight, From the Centers for Disease Control. Available at http:///www.cdc.gov/healthyweight/losing_ weight/index/html.

Lowenstein Jm. Effect of (-)-hydroxycitrate on fatty acid synthesis by rat liver invivo. J Biol Chem 1971;246 (8): 629-632.

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Not interested in losing weight or simply want to maintain your weight? Enjoy one nutritious, highprotein Leanology Shake 5 days a week in place of one meal, to help restore lean muscle lost with age.1, 2

REPLACE A HIGH-CALORIE MEAL WITH A NUTRIENT-DENSE SHAKE Five days out of the week, substitute 2 meals with 2 shakes. Eat a healthy meal for your third meal of the day. The 5 “shake days” can be any days of the week, and they don’t have to be consecutive. On your 2 “non-shake days,” eat a healthy breakfast, lunch and dinner. Getting two shake packages in your Pack allows you to substitute two high calorie meals 5 days a week for a month for less than $3 per serving. Plus, you will have the satisfaction of knowing that you are providing nutritious meals to school children who may otherwise have been left malnourished. Before starting any weight loss program, check with your healthcare provider. Also, elevate your activity and eat nutritiously for weight management success. References: 1 “Aging changes in the bones, muscles, joints. MedlinePlus. September 3, 2012. Retrieved from: http://www.nlm.nih.gov/medlineplus/ ency/article/004015.htm Frestedt J, Zenk J et al. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects.Nutrition & Metabolism 2008, 5:8 doi:10.1186/1743-7075-5-8. Retrieved from: http://www.nutritionandmetabolism.com/content/5/1/8

WITH LEANOLOGY, YOU’RE DOING SOMETHING GOOD FOR YOURSELF—WHILE DOING SOMETHING GOOD FOR OTHERS. For every Leanology Shake package you purchase (20 shakes), you’re providing 20 nutritious meals to hungry children through LeanForward, our meal program. Not simply a “hand out program,” LeanForward is part of an “uplift” movement in Africa providing balanced, fortified foods, essential to brain development, to children in over 700 schools. LeanForward views these children through a lens of hope, rather than a lens of suffering, helping them reach their potential and break the chains of poverty. 1-800-991-7116

Leanology® Vanilla Shake #30732 (20 Shakes) Member $59.99 Leanology® Garcinia Cambogia #31300 (90 Capsules) Member $19.99 Leanology® Chews #30690 (60 Chews) Member $29.99

For Best Price Club pricing, call toll-free: 1-800-991-7116. Call or go to TriVita.com/Leanology for a complete list of ingredients and some of our other Pack options.

LeanForward DRINK A SHAKE, GIVE A MEAL

TO ORDER LEANOLOGY®, CALL 1-800-991-7116 April 2014 l 11

EATING FOR WELLNESS

Eating to boost metabolism Rev up your body’s “engine” naturally By Christa Orecchio

imply defined, metabolism is the rate at which we convert calories (and oxygen) into energy. It is not only how we convert food into fuel, but also how efficiently and effectively we burn that fuel.

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.

Metabolism-boosting 101 Metabolism translates to much more than our ability to gain and lose weight. It defines our hormonal balance, or lack thereof, as well as our energy level, mental sharpness and our temperature. Your metabolism is influenced by your age (it naturally slows about five percent per decade after age 40); your gender (men burn more calories at rest than women); and the proportion of lean body mass (the more muscle you have, the higher your metabolic rate tends to be). Our bodies can burn calories from fat, protein or carbohydrates. Most of us would rather our body burn fat. However, the body wants to burn fat only when it needs energy, to avoid being wasteful. So how do we boost our metabolism naturally? There are several ways. Build muscle If boosting metabolism is your goal, weight training appropriate for your age and fitness level can be very helpful. Simply having more muscle will boost your body’s energy needs. Each extra pound of muscle you carry around can burn up to 50 additional calories per day, simply to maintain itself. This is without effort on your part (except to lift those weights, of course).

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Eat foods that require extra energy to digest Protein is a great example. The body burns twice as many calories digesting highprotein foods as it does high-carbohydrate foods. This is why we should consume about four ounces of pasture-raised, organic animal meat at least one to two times daily. Always eat breakfast My grandma always used to say, “The body is like a car. If you don’t give it gas, it won’t go.” Grandma was right about breakfast being the most important meal of the day because it starts up the metabolism. During sleep, metabolism shuts down, breathing slows and heart rate decreases. It is important to eat soon after waking to let your body know it’s time to rev the engine. Otherwise, your metabolic rate will not reach its optimal level until food is consumed. Eat small meals frequently Aim for five or six small meals a day spaced apart by three hours. After three hours without food, your metabolism begins to slow down in order to keep you safe. Eating meals and snacks frequently throughout the day keeps the metabolism active. It basically retrains the body and also triggers the parasympathetic nervous versus the sympathetic (fight or flight) nervous system. This will help keep our moods happy and stress levels low because the body “feels safe” from starvation. Note: eating less than 1,200 calories per day will slow metabolism, forcing the body to conserve energy.

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Pass the hot pepper Spicy foods like red pepper chili flakes, cayenne pepper or others that turn up the heat have metabolism-enhancing effects. They have been shown to increase metabolic rate by 20 percent for approximately 30 minutes after consumption. Drink up! Water is needed (with its oxygen) for metabolism. If you are dehydrated then your metabolism cannot maintain a normal rate. Drink about 1 liter or 34 ounces of water per every 50 pounds of body weight to avoid that problem.

In the produce aisle

Strawberries and broccoli

hat do strawberries and broccoli have in common? They are both nutritional powerhouses that deserve a place in everyone’s diet. Plus, they were both originally cultivated/ developed in ancient Rome—thanks, Romans!

Spicy Turkey Chili Prep and cook time: 30 minutes Serves 4 2 2 ½ 1 1 1 ½ 1 3 1 1

cloves garlic, minced tablespoons grapeseed oil cup white onion, chopped can organic Aduki beans, drained and rinsed pound ground turkey (free-range, organic) teaspoon ground cumin (or 1½ teaspoons for added heat) teaspoon red chili flakes (or 1 teaspoon for added heat) pinch cayenne pepper drops dark-liquid stevia teaspoon ground black pepper jar marinara sauce (without sugar)

Sauté garlic and onions in grapeseed oil for about 3 minutes. Add turkey and cook on medium heat for 5 minutes. Add all spices and sweetener and stir for a few minutes. Add aduki beans and marinara sauce. Let mixture simmer for 5–7 minutes to allow flavors to blend.

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Strawberries The versatile strawberry is enjoyed by people all over the world. It ranks high in terms of antioxidant capacity; in fact, one serving of strawberries (1 cup) packs a whopping 140% Recommended Daily Value of Vitamin C—that’s more than an orange. Vitamins, fiber and polyphenols (a type of antioxidant) are also plentiful in this delicious treat. Free of fat, sodium and cholesterol, strawberries are also a good source of manganese and potassium. Select firm, plump and deep red berries. Choose organic when possible; conventional strawberries may contain high amounts of pesticides. Broccoli This member of the cabbage family is bursting with healthful nutrients including antioxidants, vitamins, minerals and fiber. Developed from wild cabbage, broccoli made its way to the U.S. in colonial times. However, its popularity didn’t really start to grow until the 1970s. By 2005, Americans were eating 5.6 pounds of broccoli per capita every year. Steaming broccoli is the best way to preserve its nutrients, while microwaving is the worst way to prepare it. When choosing broccoli, look for firm stalks and florets that are tightly closed and green. April 2014 l 13

FIT FOR WELLNESS

Stiff, achy joints? Try these gentler activities By Jolene Goring TriVita Wellness Center Director of Fitness

id you know that there is a strong connection between exercise and whole-body inflammation? Study after study shows that extended exercise programs generally reduce markers of inflammation (like C-reactive protein) over the longterm. On the flip side, doing the WRONG type of exercise for your body can actually increase inflammation and its discomfort. The key is to always listen to your body.

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.

If you feel mildly sore the day after exercising, that’s okay. If the pain prevents you from doing daily activities like sitting and standing, or reaching overhead, that’s a sign that you’ve pushed your body too hard, and the exercise has actually increased the inflammation in your body! Back off for a couple of days, and then resume at a lighter pace. Take it easy—and enjoy When most people think of exercising, vigorous activities like running and high impact fitness classes usually come to mind. These types of exercises burn the most calories but are often the hardest on your hips, knees and ankles. So what’s a person with stiff, achy joints to do? Try some of the exercises listed below, and always listen to your body!

• Ellipticals and stationary bikes ease pounding on the joints.

• Try the rowing machine at the gym—most

people don’t think to use it, so there is rarely a wait. It gives you a head-to-toe workout with very low impact on the joints.

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• Treadmills offer a more forgiving surface

than concrete streets (try using the incline control to triple your calorie burn).

• Swimming is great for any fitness level—

lane swimming, water aerobics or just splashing around is a great option. In addition to being easy on the joints, people generally work harder in water without perceiving their workouts as intense, thanks to the water’s cooling effects.

• Stretching classes—any class that helps to lengthen the muscles can ease pressure on sore joints.

• Take a dance class—ballroom, tango and foxtrot are gentler on joints.

• Go on a bike ride—start off with only 20

minutes and see how you feel—remember that you have to go back the same distance.

• Go bowling—this is a fun, social way to be active.

• Get outside and walk—enjoy the fresh air and pump your arms for a more vigorous walk.

Consult with a personal trainer who can help you design a safe exercise program that will help you to strengthen the muscles around your joints to protect them. 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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INSIDE THE WELLNESS CENTER

Weight Loss for Wellness:

Why it really will be different

f you’ve struggled with your weight, the problem may be not what’s on your plate, but what’s on your mind. That’s why the “Physician-supported Weight Loss for Wellness” program at TriVita’s Wellness Center gets to the core issues to help people make lasting change. The physician support comes from Harolyn Gilles, M.D., the Wellness Center physician heading the Weight Management Program (WMP) at the fully-licensed medical facility in Scottsdale, AZ. Based on her extensive experience helping people lose weight and maintain a healthy weight, she knows why people do—and often don’t—succeed. “In many cases, people want to lose weight, but they don’t believe they can. They may have tried and failed in the past, so they become selfsabotaging,” she says. “They don’t believe that a new approach can really make a difference.”

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The problem? “People don’t get to the bottom of why their weight is out of control in the first place,” says Dr. Gilles. “With personalized health coaching and support, we help people find ‘why’ so that they can finally succeed.” Health coaching fights “fat rebound” “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. People find comfort knowing that we are here for them to help them keep the weight off.” Getting that weight off in the first place. That’s the design of the customized plan offered under Dr. Gilles’ support. It can include complete health screenings and exams, a customized eating and exercise plan, testing for food sensitivities, customized supplementation and more.

At the same time, Fitness Director Jolene Goring, a certified Health Coach, works with you to help identify the unresolved issues that may have sabotaged your weight goals in the past. Both the physician support from Dr. Gilles and the health coaching can be accessed over the phone or in person, to provide whatever customizing you need to promote your success and fit your schedule and location. So you don’t need to live in the Scottsdale area to take advantage of the program that’s designed to finally help you succeed. 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.

April 2014 l 15

AGING WELL

Is cognitive (mental) decline inevitable?

New study calls age-related decline a “myth”

s we get older, it’s normal for our mental abilities to decline, right? With age comes forgetfulness, inability to learn new things—a general mental slowdown, in other words. Not so fast, say researchers from the Tübingen University in Germany. In fact, they go so far as to call age-related cognitive decline a myth! More knowledge can slow us down So why do older adults score worse than their younger counterparts on tests of mental acuity? Using computer models, researchers unearthed an exciting discovery: just like a computer housing vast stores of data, the sheer amount of knowledge that people acquire over a lifetime means it takes longer to sift through it. So what may appear as a memory problem may actually just be the challenge of sorting through years’ worth of information. Lead researcher Dr. Michael Ramscar puts it this way: “The human brain works slower in old age, but only 16 l VITAJOURNAL

because we have stored more information over time. The brains of older people do not get weak. On the contrary, they simply know more. Imagine someone who knows two people’s birthdays and can recall them almost perfectly. Would you really want to say that person has a better memory than a person who knows the birthdays of 2,000 people, but can ‘only’ match the right person to the right birthday nine times out of ten?” The Tübingen team suggests that most of today’s standard cognitive measures are flawed—with misinterpreted results. For instance, one common cognitive test involves recalling paired words: some are related, like “high” and “low,” while others are random, such as “monkey” and “dishwasher.” Older adults tend to have more difficulty remembering random pairs than younger adults. While this may be interpreted as evidence of cognitive decline, the researchers propose that this actually demonstrates that the older adults have

a greater mastery of the knowledge they’ve acquired. They have a harder time learning the unrelated words because a lifetime of knowledge tells them that they shouldn’t go together. When cognitive decline is a reality Regardless of the origin of cognitive decline, it can be a serious problem for many older adults. Many of us have forgotten where we’ve parked or had difficulty remembering someone’s name. But if you experience changes in memory and thinking skills that affect your daily life and ability to function, consult with your healthcare provider.

References: Ramscar M., et al. (2014) The Myth of Cognitive Decline: Non-Linear Dynamics of Lifelong Learning. Topics in Cognitive Science, 6, 5-42. DOI: 10.1111/ tops.12078 Forget about forgetting – The elderly know more and use it better (2014, Jan. 20). Eberhard Karls Universität Tübingen. Retrieved from http://www. uni-tuebingen.de/en/news/press-releases/newsfullview-pressemitteilungen/article/langsamer-aberleistungsfaehiger.html

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DON’T LET A B-12 DEFICIENCY DRAG YOU DOWN If you have any of these troubling signs you might be suffering from a deficiency of Vitamin B-12: • Fatigue, weakness or anemia • Pale skin, fainting • Heart palpitations, vision loss • Dementia, shortness of breath1

5 myths about mental health 1. Myth: Mental health problems don’t affect me.

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Fact: Mental health problems are actually very common. In 2011, about one in five American adults experienced a mental health issue. 2. Myth: Children don’t experience mental health problems. Fact: Even very young children may show early warning signs of mental health concerns. And half of all mental health disorders show first signs before the age of 14. 3. Myth: People with mental health problems are violent and unpredictable. Fact: The vast majority of people with mental health problems are no more likely to be violent than anyone else. Most people with mental illness are not violent and only 3 to 5 percent of violent acts can be attributed to individuals living with a serious mental illness. 4. Myth: People with mental health needs, even those who are managing their mental illness, cannot tolerate the stress of holding down a job. Fact: People with mental health problems are just as productive as other employees. 5. Myth: Personality weakness or character flaws cause mental health problems. People with mental health problems can snap out of it if they try hard enough.

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Fact: Mental health problems have nothing to do with being lazy or weak and many people need help to get better. Reference: Myths and Facts: Mental Health Problems Affect Everyone. Mental Health.gov. Retrieved from: http://www.mentalhealth.gov/basics/myths-facts/index.html 1

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and Prevention, Continuing Medical Education. Retrieved from:http://www.cdc.gov/ncbddd/b12/ manifestations.html

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April 2014 l 17

Inspire me! Living the wellness experience

Get your giggle going Some say that laughter is the best medicine while others say it’s hard to prove the health benefits. How does it make you feel? Up the laughter ante this month (April is National Humor Month) and you be the judge.

Inhale—and thank a tree Trees and other green plants absorb carbon dioxide and release life-giving oxygen. Our green-leafed friends can also help keep houses cooler in the summer and help them warm up in winter when they’re planted on the south and west sides.

Celebrate our differences When was the last time you learned about a different culture or tradition? Visit a museum, attend a local fair or take a trip to discover more about different peoples around the world and their unique contributions to mankind.

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Be aware Knowing the signs and symptoms of alcohol abuse can help you or someone you care about get the help needed; they include drinking that results in harm to one’s health, relationships or ability to work. The National Council on Alcoholism and Drug Dependence, Inc. offers a “Hope Line” at 1-800-NCACALL.

Adopt a pet If you’re looking for unconditional love, you may have to look no further than your local animal shelter. Many pets are just waiting for the perfect human companion—it just might be you!

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BEHIND THE LABEL

Inside every TriVita product: Safety, freshness, potency By Esmeralda Garcia TriVita Formulation Scientist

hen you open a TriVita product, you get more than what’s inside: you get the highest quality packaging and production, for your assurance. That’s what’s behind our Foundational Value #7: ”Quality-Controlled Packaging and Production.” It means what it says: “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.” A complex, costly process There are basically three different organizations that check the quality of packaging and production: third-party contract manufacturers, our own staff and third-party analytical laboratories. To ensure quality from the start, TriVita products are produced by manufacturers who are certified cGMP-compliant (current Good Manufacturing Practices) by auditing firms like NSF International. Here’s an example: I visited a manufacturer who was producing a TriVita product, and while their staff was blending and bottling ingredients, they were also taking samples throughout the process to verify that the product was safe and within specification. They checked for things like product weight, appearance, taste, cleanliness and package integrity. After production and packaging is completed, samples are sent to Quality Control (QC) at TriVita. QC inspects packaging to ensure the lot number and 1-800-991-7116

expiration date are correct and that the outer seal is intact. QC also checks what’s called the “induction seal” (the inner seal on a bottle of liquid, tablets or capsules) to make sure it’s there and properly applied. QC also physically examines the products to be sure there are no irregularities in product shape, color, taste or smell. The job isn’t done at this point. For each product produced, every manufacturer must provide us with a Certificate of Analysis that reports finished product test results. Our QC staff reviews every single word and number to make sure the testing and results are up to our standards before we approve and release the product for sale. QC also periodically sends products for testing by third party laboratories to double-check the manufacturers’ test results. This rigorous process isn’t something we do just occasionally: Every batch of every product goes through this process, which takes time and money. Quality is not cheap. We may pay a little more to produce our products, but it’s more than worth it for the benefit of our Members.

Esmeralda Garcia is TriVita’s Formulation Scientist, charged with ensuring that only the highest quality ingredients go into TriVita products. She holds a Master’s Degree in Applied Biosciences from the University of Arizona, and has over five years experience in research and development and quality control for overthe-counter products and nutraceuticals.

You can see why the phrase “QualityControlled Packaging and Production” is more than a pledge and a fundamental company value: it’s how we do business. When you buy a TriVita product, you can be confident that it’s as safe, fresh and potent as modern processes can make it. For more on what brings value to TriVita products, see “TriVita’s 10 Foundational Values” on page 34.

April 2014 l 19

Why the buzz on grass-fed beef?

hese days, there’s a lot of buzz surrounding grassfed beef. Proponents say it’s healthier, better for the environment and an overall better choice than common feedlot beef. We caught up with Luke Ellison, General Manager of Ellison Farms Grass-fed Beef, to get the scoop. VJ: First things first: why grass-fed beef? How is it different than regular beef? Luke: Grass-fed beef is a natural source of beef you can feel confident feeding your family. With a healthy diet of natural grasses and vegetation, grass-fed cattle yield more vitamins and minerals, omega-3 fatty acids, fewer calories and less fat than common feedlot beef. Most beef cattle are confined in crowded, unsanitary feedlots. These cattle are treated with hormones to speed their growth and routinely given antibiotics prior to processing. These unhealthy chemicals are then passed on to consumers through the meat. In fact, the widespread, indiscriminate use of antibiotics has been linked to antibiotic resistance in humans. The Centers for Disease Control issued a report last year warning of potentially catastrophic consequences if this resistance isn’t slowed down. VJ: What should a consumer look for when shopping for grass-fed beef? Luke: The number one thing to look for is a USDA inspection seal on your package. You’ll also want a tracking number that 20 l VITAJOURNAL

can trace the origin of your package of beef. All Ellison Farms beef packages feature USDA labels and tracking numbers. This ensures that every package of Ellison Farms Beef can be traced back to the specific animal it came from as well as the date and time of processing. VJ: What makes Ellison Farms the best choice? Luke: At Ellison Farms, our animals and our land are treated with reverence and respect. We use absolutely no hormones, antibiotics or pesticides. Our sustainable, holistic approach to ranching includes a stress-free environment for the cattle, humane handling and rotational grazing. We use a state-ofthe-art, award-winning processing plant to ensure the most humane processing; additionally, the regional manager of the USDA is housed there, ensuring that every step of processing is conducted under the strictest quality control. Ellison Farms beef is all natural and stress free. It is dry aged for 21 days and has superior texture and flavor. Try it today, you won’t be disappointed. VJ: What is rotational grazing and why is it important? Luke: With rotational grazing, you move the cattle periodically to different pastures; this allows the land to replenish itself and helps sustain a natural environment for the cattle and the land itself. This also ensures a varied, nutritious diet of natural grasses for the cattle throughout the changing seasons. Ellison Farms cattle always have access to a fresh water supply and graze in a clean, natural environment.

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Ellison Farms Healthy Meatloaf

VJ: Ellison Farms beef is “finished” on organic grain. First, what does “finished” mean and how does that make Ellison Farms beef different than 100% grass-fed beef? Luke: Feedlot cattle are often fattened for long periods of time without a natural grazing environment, which creates unhealthy fats in the meat cells. Ellison Farms cattle are raised on purely natural grasses until they reach 24 months. Then they are grazed on a private pasture where they continue to graze on natural grasses and are fed a mixture of pure organic grain daily for 45 days before processing. Finishing the cattle on pure organic grain creates a tender meat with a rich flavor; 100% grass-fed beef can be tough and gamey. I have tasted many different brands of 100% grassfed beef and more times than not it has tasted gamey, tough and lacking in flavor. With just the right amount of organic finishing, and a 21 day dry age period, Ellison Frams beef has a superior texture and flavor over 100% grass-fed beef. VJ: Does grass-fed beef need to be cooked differently than regular beef?

VJ: Do you have a favorite recipe you could share with VitaJournal readers? Luke: Absolutely. One of my favorite recipes is “Ellison Farms Healthy Meatloaf,” at right. For more recipes, visit our recipe page on EllisonFarmsBeef.com.

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Serves 8

Directions: 1. Preheat the oven to 375°F. 2. H eat oil in a sauté pan and sauté the onions and garlic gently until translucent. 3. A dd the thyme and dry mustard, mix into the onions and let sit off the heat. 4. Combine all ingredients, including the onion mixture, in a large bowl. Mix and knead until completely mixed. 5. Split meatloaf mixture into two even balls and place into a lightly oiled 9” x 5” loaf pan. (This method takes approx. 35–40 minutes to cook to temperature.) 6. W e suggest topping with a can of low sodium condensed mushroom soup or an organic, no sugar-added ketchup. 7. B ake until the internal temperature reads 160°F. 8. Let rest for 10 minutes, slice and enjoy.

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Luke: Yes; because grass-fed beef is leaner than common feedlot beef, it’s easy to overcook. We highly recommend using a meat thermometer for best results. Each order of Ellison Farms beef comes with specific cooking instructions. You can also view complete cooking instructions along with video tutorials at EllisonFarmsBeef.com.

Ingredients: 2 teaspoons light extra virgin olive oil 3 fresh garlic cloves, minced 1 medium onion, chopped 1 teaspoon dried thyme 1 teaspoon dry mustard 1 teaspoon salt ¼ teaspoon black pepper 3 pounds Ellison Farms ground beef 1 cup whole wheat bread crumbs ½ cup canned pumpkin ¼ cup chopped fresh parsley 1 large egg white, beaten 1 large egg, beaten

Order today at EllisonFarmsBeef.com. Plus, learn more about our upcoming live cooking event! Offer good through 4-30-14 or while supplies last. l 21 April 2014

ASK DOCTOR CONARD

Q: What’s the latest research on Vitamin B-12? By Scott Conard, M.D.

Research continues to show the importance of Vitamin B-12 in human health. Last month I mentioned the recent study linking acid suppressing drugs and B-12 deficiency: those who took certain prescription and over-the-counter drugs were much more likely to have a B-12 deficiency.

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.

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In January, an intriguing new study appeared in the Osteoporosis International journal, linking low B-12 levels with increased risk of bone fracture in older men. Researchers from the University of Gothenburg in Sweden studied 1,000 Swedish men with an average age of 75. After six years, those with the lowest levels of B-12 at the beginning of the study had a 70 percent increased risk of fracture, compared to those with higher levels. This was true even after researchers took into account other risk factors for fracture such as bone mineral density, previous fractures and calcium intake. Will adding Vitamin B-12 to the diet help reduce the risk of fracture? Medical science does not have the answer to that question; a large, ongoing Dutch study is assessing the effect of certain vitamins, including B-12, on fracture incidence. However, if you are concerned about your bone health, please consult with your healthcare provider. The National Osteoporosis Foundation offers tips to help you protect your bones, including exercise, a healthy diet featuring plenty of fruits and vegetables, not smoking and getting enough calcium and Vitamin D.

“B” on the safe side Although we don’t know if B-12 can help your bones, it has so many well-established health benefits that it’s always wise to keep your B-12 levels in a healthy range. A B-12 deficiency is nothing to trifle with; it can adversely affect your health—in some cases permanently. The National Institutes of Health numbers dementia, depression and nervous system damage among a long list of problems that can stem from a B-12 deficiency. To help protect against a Vitamin B-12 deficiency, I routinely encourage my patients to take a quality, sublingual (under the tongue) Vitamin B-12 formulation. By dissolving under the tongue, sublingual B-12 bypasses the digestive system, which can throw out many obstacles to Vitamin B-12 absorption. Plus, as we age, our stomachs produce less hydrochloric acid, which is needed to absorb B-12 from our food. “B” on the safe side: choose a high-quality sublingual B-12 supplement for your B-12 needs. Reference: Lewerin C., et al. Low holotranscobalamin and cobalamins predict incident fractures in elderly men: the MrOS Sweden. Osteoporos Int. 2014 Jan;25(1):131-40. doi: 10.1007/s00198-0132527-y. Epub 2013 Oct 16. This article is intended for educational purposes only.

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Get the most from your next doctor’s appointment 5 simple steps to maximize your time

een to a doctor lately? You might have felt rushed, frustrated that you didn’t have enough time to talk about your symptoms, or confused by the diagnosis and course of action. Doctors are seeing more patients each day than ever before, severely limiting the usual face-to-face time. This situation won’t be changing anytime soon. How can you possibly communicate your needs, hear the diagnosis and understand what steps need to be taken? Better communication with your doctor is essential. Here’s what you can do to get the most out of your next appointment. Know what you want to achieve before your visit Make a list of five items that you want to achieve during the visit. You’ll want to set expectations as soon as the doctor walks into the room so you’re both aware of what needs to be accomplished. Ask for a post-visit summary With the advent of new technology you can now ask for a clinical summary that covers the important items. Another suggestion: Bring a friend or family member for a second set of ears. Make sure you repeat what you heard from your doctor at the end of the appointment to ensure the information is correct. Don’t be afraid to ask questions and request a written synopsis of the visit.

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Be honest Oftentimes a patient will leave out important details because they are embarrassed or think it’s irrelevant. It’s important to tell your doctor everything, especially personal health, nutrition and exercise habits, and any medications you’re taking. Be concise Be specific when describing your concerns and provide an accurate timeline. For example, “I have had upper abdominal pain for six weeks and now it has moved to the back.” It is important to tell your doctor about patterns of behavior, how long you’ve been taking medication and what has not worked in the past. Think one year ahead Set expectations for the following year during your annual wellness exam. What health goals do you want to achieve? What goals does your doctor have for you? What tools or information can the doctor provide to help you? When you and your doctor reach an agreement, you will be able to create a joint plan for the coming year. Put it all in writing. Sharing this information with your healthcare provider makes you accountable and gives you a better chance to achieve your goals. Reference: “The Top 5 Things to Do at Your Next Doctor’s Appointment,” Dr. Lisa Stearns, Scottsdale Health, 1/14

April 2014 l 23

Mental health is not all in your head The three keys: physical, emotional, spiritual

riVita has always believed that wellness has three aspects: physical, emotional and spiritual health. Since April is Mental Health Month, there’s no better time to check in with experts on just what contributes to wellness of the mind. Mental Health America (MHA; formerly the National Mental Health Association) offers helpful guidance on the 10 proven tools that can help you feel “stronger and more hopeful.”

10 tools for mental wellness 1. Connect with others. Our relationships can make us happier, healthier and blessed with longer life. Whether it’s one-on-one talking or an email, these connections have been proven in research to bring the support that enhances well-being. If you feel disconnected, MHA suggests enrolling in a class or joining a club… any activity that puts you in contact with others. Want more out of the relationships you already have? Commit to regular time with those you care

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about and share the positive feelings you have about them. 2. Stay positive. Pessimists in one study had a 20 percent higher risk of dying than optimists. Brain activity actually changes when you take positive steps like keeping a gratitude journal and breaking the “loop” of negative thoughts and behaviors. MHA says that being optimistic doesn’t mean ignoring the negatives of life, rather, focusing on the good things boosts your mood—and it gets easier with practice. 3. Get physically active. Sure, exercise can help prevent disease and help manage weight, but it also lessens stress, reduces anxiety and stimulates the “feel good” hormones. While a daily session of walking or bike riding is great, you can still reap benefits from just 10 minutes of activity. If you’re not active now, consult your healthcare provider before beginning any exercise program. Then get moving.

4. Help others. Research repeatedly suggests that those who help others experience less depression, fewer pains and better health. Not only does doing good help you feel good, but it can also remind you of the positives in your life, help you feel connected to others and add purpose to your life. Something as small as letting another driver go ahead of you can produce happy results. Interested in volunteering? Spend time to find a match for your interests, whether it’s walking dogs at an animal shelter or reading to the blind. 5. Get enough sleep. We’re more likely to succeed at life if we get enough sleep. Adults need seven to nine hours of sleep at night. If you don’t sleep well, or use caffeine to get through the day, set yourself up for sleep success: Follow a consistent bedtime/wake time schedule; avoid caffeine six to eight hours before bed; exercise (but not right before bed), and ban distractions (TVs, work projects) from the bedroom.

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6. Create joy and satisfaction. Having any fun lately? Laughing decreases pain, positive emotions can lower stress, and leisure pursuits distract you from your problems. If life doesn’t feel very laugh-provoking right now, keep a comedy CD in your car, or make a “happy board” of photos that make you smile. Do something you’ve always wanted to do: learn to knit, take a new language course. 7. Eat well. We all know it: eating right can boost energy, lower the risk of developing some diseases and enhance good-mood body chemicals. But when we’re stressed, many of us reach for exactly the wrong kinds of food. The MHA advises: Get lots of fruits, veggies, whole grains, low-fat dairy and lean meats; don’t skip meals; vary your healthy diet to get the nutrients you need.

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8. Take care of your spirit. There are many ways to nourish spirituality: attending religious services, appreciating the beauty of nature or simply being quiet with your thoughts. However you express your spiritual side, there are real benefits, according to research. People with strong beliefs recovered faster from heart surgery than those with weaker faith; people who meditate have increased activity in a “feel good” area of the brain, and people who didn’t attend religious services died much younger than those who attended more than once a week. It seems that spirituality cuts the stress that can trigger disease. 9. Cope with hard times. Death, money troubles, a health crisis… these life events can bring us to our knees. Instead, write about them, urges the MHA. Writing about an upsetting event makes you organize your thoughts, which makes an experience feel less chaotic. It also offers an emotional release.

Write down the problem, and then list as many solutions as you can. This can help you feel less overwhelmed and better able to cope. 10. Get professional help if you need it. There’s no shame in pursuing mental health; it’s a shame not to, if problems in your life keep you from functioning well or feeling good. If you’re having trouble, you’re not alone: one in four adults in the U.S. has a mental health problem in any given year. Don’t wait for a crisis to develop. If you don’t know of a psychologist, psychiatrist, pastoral counselor or other type of mental health professional, get recommendations from your healthcare provider, friends or clergy.

Reference: Live your life well: Ten tools. Mental Health America. Retrieved from: http://www.mentalhealthamerica.net/ ten-tools

April 2014 l 25

RESEARCH DESK Lower blood sugar may be good for the brain

Minneapolis, MN

People with higher blood sugar levels are more likely to have memory problems, according to a study published in Neurology, the medical journal of the American Academy of Neurology. The study included 141 people who had not been diagnosed with diabetes or pre-diabetes. The participants’ memory skills were tested, along with blood sugar levels. Participants with lower blood sugar levels were more likely to have better scores on the memory tests. “These results suggest that even for people within the normal range of blood sugar, lowering their blood sugar levels could be a promising strategy for preventing memory problems and cognitive decline as they age,” said study authors.1 ...................................................................

Enjoying life makes older people more capable

London, England

People who enjoy life are better able to take care of themselves than those who lead less enjoyable lives, concluded researchers at University College, London. Feelings of happiness and enjoyment and an overall feeling of well-being are related to a longer life and less heart disease and strokes. The study included nearly 3,200 British people who were 60 and older. The researchers wanted to know if two or more daily living activities were affected by the degree of enjoyment of life. The researchers found that the enjoyment of life was highest among people in the young, educated, wealthiest and married categories. Researchers added that smoking, physical inactivity and daily alcohol consumption were associated with lower enjoyment of life.2 ...................................................................

Omega-3 fatty acids may protect the aging brain

Vermillion, SD

Adding more omega-3 fatty acids in fatty fish (or fish oil supplements) to your diet may be an effective way to prevent an aging brain, according to a study from the University of South Dakota. The research team measured the fatty acid intake of 1,100 postmenopausal women over an eight-year period. The women who had the highest volume of fatty acids in their red blood cells had greater overall brain volume than women with the lowest. “Fish oil doesn’t increase brain volume, but prevents brain shrinkage with age,” states the research team. They also estimated that consuming higher amounts of omega-3 fatty acids could add two extra years of brain health. Most health organizations recommend that adults should eat non-fried oily fish like salmon, tuna and sardines at least twice a week or take a high quality fish oil supplement.3 ................................................................... References: 1 Kerti L, MA, et al. October 23, 2013. Higher glucose levels associated with lower memory and reduced hippocampal microstructure.

Neurology, 81(20); 1746-1752. Retrieved from: http://www.neurology.org/content/81/20/1746

2 Steptoe A., et al. January 20, 2014. Enjoyment of life and declining physical function at older ages: a longitudinal cohort study. CMAJ,

doi: 10.1503/cmaj.131155. Retrieved from: http://www.cmaj.ca/content/early/2014/01/20/cmaj.131155

3 Pottala JV, PhD, et al. January 22, 2014. Higher RBC EPA+DHA corresponds with larger total brain and hippocampal volumes.

Neurology, doi: 10.1212/WNL.0000000000000080. Retrieved from: http://www.neurology.org/content/early/2014/01/22/ WNL.0000000000000080.short

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Word Scramble Give your brain a workout with this weight loss word jumble. Hints and answers are below. 1. yodb sasm dxine __ __ __ __ __ __ __ __ __ __ __ __ __ 2. alcsoeri

__ __ __ __ __ __ __ __

3. gooknic loi

__ __ __ __ __ __ __ __ __ __

4. laesc

__ __ __ __ __

5. uasrg

__ __ __ __ __

6. seyoitb

__ __ __ __ __ __ __

7. xecsiree

__ __ __ __ __ __ __ __

8. esmrugina ptae

__ __ __ __ __ __ __ __ __ __ __ __ __

9. rtdasareocybh

__ __ __ __ __ __ __ __ __ __ __ __ __

10. oaleloyng

__ __ __ __ __ __ __ __ __

Helpful hints 1. A measure of body fat based on height and weight 2. Many people “count” these 3. It comes in good and bad varieties 4. You weigh yourself on it 5. Too much of this sweet stuff can lead to weight gain 6. A condition defined as having too much body fat 7. Can be aerobic or anaerobic 8. Use this to calculate your waist circumference 9. These are found both in healthy and unhealthy foods; your body converts them into glucose 10. The Smart Weight Loss System!

Key: 1. Body mass index 2. Calories 3. Cooking oil 4. Scale 5. Sugar 6. Obesity 7. Exercise 8. Measuring tape 9. Carbohydrates 10. Leanology 1-800-991-7116

TriVita’s Healthcare Professionals Harolyn C. Gilles, M.D., FAAFP 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 running. 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.

April 2014 l 27

EMOTIONAL WELLNESS

Is emotional eating “eating you”? By Mamiko Odegard, Ph.D.

any people who struggle with weight eat not just when they’re hungry, but also when they use food to emotionally “medicate” themselves. Often, this eating is driven by stress, low self-esteem, and a sense of powerlessness. Answer these questions to see if you’re an emotional eater:

HALT emotional eating To really address what’s eating you, use the meaning of the acronym HALT:

1. Do you eat when you find yourself under stress, anxious, bored or angry?

A: Are you Anxious or Angry? If so, it’s

2. Do you use food to comfort yourself even when you are NOT hungry? 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.

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3. Do you think of yourself as powerless (that situations and events control you)? 4. Do you hate yourself when you over eat, choose high-calorie foods or indulge in dessert? 5. Are you unable to stop eating carbohydrates after the first few bites (e.g., French fries, macaroni and cheese, potato chips, bread, crackers or sweets)? If you answered “yes,” to any of these questions, you could be using food in response to an emotion. If you answered “yes” to three or more and if you tend to automatically reach for food when situations cause distress, you definitely are using food to cope. Although food can give you temporary pleasure and relief, deep inside you may feel that food is your enemy.

H: Are you Hungry? If it has been several hours since you’ve eaten, then it’s healthy and recommended that you eat now. Otherwise, you might find yourself “overreacting” or blowing up more easily.

important to directly deal with the cause of anxiety or anger. Only when you examine the actual emotion can you feel in control of yourself and your life.

L: Are you Lonely? Depression or sadness

often goes hand-in-hand with loneliness. What’s one action you can take that will comfort you when you’re lonely or sad? It might be to reach out to a trusted family member or friend or to engage in an activity that brings you pleasure.

T: Are you Tired? Perhaps what you’re

really craving and needing is a power nap or to simply go to bed early and get some rest. Reaching for food is an easy way to handle your own distress. However, when you are in touch with yourself to address what you really need, you are on your way to a healthier emotional and physical you. Emotional eating can indicate deeper issues. Don’t hesitate to contact a professional life coach or therapist to get the help you need, and be on your way to a healthier emotional and physical you. TriVita.com

SPIRITUAL WELLNESS

Distracted from your connection with God? At Easter, let spiritual renewal begin. By Chaplain Donna Kafer

“ From the rising of the sun to the place where it sets, the name of the Lord is to be praised.” —Psalm 113:3

s we embrace this most special of seasons, Easter, let’s recall what this time of remembrance truly means. When we pause to reflect on the significance of Easter, we immediately think of new beginnings and rebirth. Spring readily comes to mind as well, with visions of bright, colorful flowers pushing up out of the earth and insistent green leaves declaring their presence on once bare trees. Our hearts lift joyfully at the thought of new opportunities and of all the possibilities that lie ahead. The truth is, we delight in starting over and finding new ways to declare it! Drifting into a spiritual wasteland While new adventures and discoveries can be exhilarating, we may allow too may “things” to fill up our time. It’s easy to become involved in so many activities that we begin to neglect our time with The Lord. Distractions can often creep into our lives in the most subtle of ways, causing a rift in our spiritual well-being. Left unattended, diversions can pull us away from our relationship with God, leading us into a spiritual wasteland that will leave us wondering what went amiss. 1-800-991-7116

We may have forgotten the importance of connecting with our Creator, or we may even feel guilty at times about our neglectful attitude, but since we’re busy and life is fairly smooth, we simply push it aside. This type of behavior can continue until some traumatic experience descends upon us, bringing us much fear and anxiety. It’s then that we realize that the most important part of our being has been relegated to the back of our hearts and minds. The good news is, once we’ve realized that we’ve allowed distraction to keep us from our relationship with God, we can begin to change. At first we may be a bit disorganized in how we approach Him, feeling awkward about praying or studying the Bible, but with time, we’ll gain our confidence and enjoy our growth in Him. What a true joy it is to reconnect and develop a special relationship with our Father in heaven. This can be done only by taking time for Him. There is no better time than Easter for us to begin anew in our relationship with The Lord, and to celebrate our time of renewal and reconciliation with Him!

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.

Each new day is a new beginning, so let’s remember to rejoice with the One who gives it!

April 2014 l 29

INFLAMMATION UPDATE

Hidden inflammation: causes and solutions

nflammation is an increasingly serious medical issue facing North Americans today. There are several “hidden” causes of inflammation, but there are also ways to protect yourself from the damage caused by inflammatory conditions. Cause #1: Toxins Toxins cause inflammation by penetrating healthy tissue in your body and hiding there. Your immune system knows they are present and responds with acute inflammation to eradicate them—perhaps even killing healthy cells to get rid of the toxins. Toxins create problems when more cells die in a single day than your body can replace with healthy cells. Sometimes toxins work more slowly. For example, air pollution can slowly create damage over a lengthy period. Cause #2: Deficiency Your body must replace millions of cells every hour. Building healthy cells requires a constant supply of healthy building materials in our system: oxygen, water, vitamins, minerals, enzymes and many other elements. You must also give your body time to rebuild with plenty of peaceful sleep. If certain elements in your health routine are missing, a cell will be created without critical building 30 l VITAJOURNAL

materials and the cell will be weak. A single weak cell will be eliminated by the acute inflammation of our immune system. However, poor nutrition day after day and poor sleep night after night will create a deficit between the number of healthy cells you have and the number of healthy cells you need to live. Chronic inflammation is the way your body deals with this deficit. It is the seedbed for more serious health issues.1 Cause #3: Emotional Distress Stress describes the forces trying to tear the body apart: toxins and deficiencies, injuries, unfulfilled expectations and time pressures. These are examples of things that pull us apart. The forces trying to put us back together—homeostasis—are summarized by the “10 Essentials for Health and Wellness” on page 2 of this issue: deep breathing, pure water, peaceful sleep, nutritious food, daily activity, emotional and spiritual support.

When this inflammation process is short-term, it is an effective and natural part of the healing process. More serious long-term inflammatory conditions may require attention from your healthcare provider.2 There are ways to counteract these four basic causes of inflammation. Work to insulate yourself from these negative influences with appropriate nutrients and emotional/spiritual nurturing. That will help improve both the quantity and quality of your life. References: 1

Ruiz-Nunez B, Pruimboom L. Lifestyle and nutritional imbalances associated with Western diseases: causes and consequences of chronic systemic low-grade inflammation in an evolutionary context. J Nutr. Biochem. July 2013;24(7):1183-201. doi: 10.1016/j.jnutbio.2013.02.009. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/23657158.

C. Johnson, et. al. Chronic Inflammation and Disease, EBSCO Information Services. Retrieved from: http://healthlibrary.epnet.com/GetContent. aspx?token=882325a2-3bd2-4d3a-ab7ab37d6ee56dce&chunkiid=882153

Cause #4: Injuries and Trauma Acute inflammation is the normal response to trauma. The increase in fluid around the injured area can lead to the familiar signs of inflammation, which include redness, swelling, heat and pain. TriVita.com

Keep your memory sharp… just like the experts How mental athletes train their brains

es, there are mental athletes who actually compete against each other in the USA Memory Championships. You can be your own memory champion by regularly challenging your mind. Here’s what one leading mental athlete does. He memorizes the order of a randomly shuffled deck of cards or recalls the names of many strangers whose photographs he’s just studied. These exercises have boosted his memory capacity and helped him place high in the USA Memory Championship. Most of us aren’t looking to win medals; however, we all want a better memory. Because, from the moment we wake up to just before bedtime, everything we do is rooted in memory. Two parts of the brain are responsible for memory. The hippocampus holds short-term memories and the cerebral cortex holds long-term memories. The hippocampus screens all of our collective experiences and allows the most important details to enter the cortex.

Avoiding memory loss Just because you forgot where you put your car keys today doesn’t mean you’re going through mental decline. We all go through temporary memory lapses. So, how can you stop memory loss in its tracks? Start with these easy-to-implement tips from memory experts:

Eat right Healthy fats are essential for brain health. Eat foods low in carbohydrates and rich in healthy fats like omega-3 fatty acids, especially DHA (docosahexaenoic acid), found in fish.

Memorize often Challenging yourself on a regular basis is good for your brain. One suggestion: memorize three names per day for an entire week. By the end of the week you’ll know 21 names. It’s like doing pushups for the mind because you’re stretching your memory muscles and making them stronger.

Exercise regularly Your brain thrives on regular aerobic exercise. Exercise can actually help grow back brain structure—new brain cells in the hippocampus. Try for 20 minutes of aerobic exercise five or six times a week.

The following mental exercises can help:

References:

• Crossword puzzles • Brainteasers • Crafts and hobbies • Taking a class or learning a new language

• Socializing—visit old friends or join groups to make new ones

“Keep Your Memory Sharp,” Karen Schroeder Kassel, MS, RD, MEd, EBSCO Health Library http://healthlibrary.epnet.com/GetContent. aspx?token=882325a2-3bd2-4d3a-ab7ab37d6ee56dce&chunkiid=14302 “Enhancing Memory and Mental Function,” EBSCO Health Library http://healthlibrary.epnet.com/GetContent. aspx?token=882325a2-3bd2-4d3a-ab7ab37d6ee56dce&chunkiid=35549

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FAMILY MATTERS

When “helping” may not be helpful: Adult children, childish lives This is Part 2 of a two-part feature on children who grow up, but don’t grow out of dependence on their parents.

ecord numbers of young adults are moving back into their parents’ homes—or never leaving in the first place. Apart from the financial toll on parents, what is delayed independence costing both parents and children? “The parents are frustrated by it, but they’re also embarrassed by it,” says Clarissa Hobson, a financial pro in Colorado Springs, CO. “It’s really hard to say no to your kids sometimes.” While there are several reasons for the trend (the most recent recession being at the top), experts agree that parents should be firm about finances, charging rent and putting a time limit on just how long adult children can stay in their parents’ homes. One family counseling expert says that a pattern of “helping” a capable adult child can put a strain on the parents, and keep a child in a childlike state. “The parents often feel emotionally depleted,” says Jeffrey Bernstein, Ph.D., a psychotherapist specializing in family issues. At the same time, he says, parents are teaching their adult offspring to remain children. 32 l VITAJOURNAL

Are you enabling your dependent adult child? Enabling, or helping to continue a behavior pattern, is an easy trap for parents to fall into. When an adult child keeps delaying moving out, or repeatedly asks for loans that don’t get paid back, parents can be torn between wanting to “help” and wanting their child to grow up. Dr. Bernstein suggests that parents in this situation ask themselves these questions:

2. Life isn’t a Facebook account: your child may not “like” you so much for setting boundaries for expenses and time limits, but remember that it’s your house and your rules.

• Does your child act entitled to

References:

things like housing, utilities and entertainment?

• Are you afraid of what will happen if you refuse your child?

• Are you feeling used or burdened? A “yes” answer could mean that it’s time to set some rules that can lead to an adult child “owning” his or her own life as a grown-up. Counselors suggest these steps:

3. Don’t be a continual “rescuer.” If an adult child can’t keep a job, or seems “stuck” in unhealthy behaviors or habits, it may be time to get some professional help—for you as well as for the child. “Mother Can You Spare a Room?” Forbes. May 3, 2013. Retrieved from: http://online.wsj.com/news/articles/SB1 0001424127887323699704578326583020869940 Bernstein, J: Liking the child you love: creating boundaries with dependent adult children. Psychology Today, December 13, 2013. Retrieved from: http:// www.psychologytoday.com/blog/liking-the-child-youlove/201312/creating-boundaries-dependent-adultchildren “How to help adult children get back on their own two feet.” Forbes. December 12, 2013. Retrieved from: http:// www.forbes.com/sites/robertlaura/2013/02/12/helpingyour-adult-child-get-back-on-their-own-two-feet/

1. Prepare for some difficult conversations when you start imposing limits. Realize that you’re not benefiting the child by allowing him/ her to stay dependent. TriVita.com

WHAT PEOPLE ARE SAYING

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“ I am a 73-year-old retired R.N. I stay extremely busy and enjoy everything that I do, especially church groups, a hospital prayer group and nursing home Bible study. I am even writing a book! I was constantly on the move, but was really feeling stressed out. Adaptuit really helped calm me down. I love it.” Charlotte B., Member—Baton Rouge, LA

“ Adaptuit was my life saver.” “My Adaptuit order came just before my dad passed away. Once that happened, my stress level went through the roof. Adaptuit, combined with deep breathing, helped me through this difficult time. Adaptuit was my lifesaver. Thank you TriVita for continuing to provide such great products.” Yvonne R., Member—Senoia, GA

“ There have been remarkable changes in my stress level. “ “I have been taking Adaptuit for two months now, and I am totally ‘hooked.’ There have been remarkable changes in my stress level. I sleep better and when I wake up I think more clearly and am more focused at work. It’s like someone ‘turned on the lights’ and everything seems sharper and not as overwhelming. Two words ‘inner calmness’ best describe what Adaptuit does for me.” Vince O., Member—Seguin, TX G eneral disclosure: Members whose testimonials appear in print or online receive $25 in TriVita product credits.

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References: 1 Fact Sheet on Stress. National Institute of Mental Health/National Institutes of Health. Retrieved from: http://www.nimh.nih.gov/health/publications/stress/index.shtml 2

Panossian A., Wikman G., Kaur P., Asea A. Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones. Phytomedicine. 2009 Jun;16(6-7):617-22. doi: 10.1016/j.phymed.2008.12.003. Epub 2009 Feb 1. Abstract available at: http://www.ncbi.nlm.nih.gov/pubmed/19188053

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CALL TOLL-FREE 1-800-991-7116 OR ORDER ONLINE AT TRIVITA.COM April 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 Esmeralda Garcia, TriVita Formulation Scientist Christa Orecchio, Certified Clinical Nutritionist Donna Kafer, Chaplain Mamiko Odegard, Ph.D. Scott Conard, M.D. Jarir G. Nakouzi, 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.

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 1-800-991-7116 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

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.

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

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. Follow us on:

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