experience wellness ®
HEALTHY
aging Slowing the aging process Samuel Grief, M.D. pgs. 6-7
Avoiding sneaky snacks Jarir Nakouzi, M.D. p. 10
Save $20 on Nopalea™ 4-Pack p. 9
September 2014
THOUGHTS FROM THE EDITOR
“ No day shall erase you from the memory of time.”—Virgil
A 10 Essentials
for Health and Wellness Good health is a gift to be treasured and nurtured every day. TriVita joyfully shares these keys to helping you experience wellness:® the 10 Essentials of physical, emotional and spiritual health.
Physical 1. Breathe Deeply 2. Drink Water 3. Sleep Peacefully 4. Eat Nutritiously 5. Enjoy Activity Emotional 6. Give and Receive Love 7. Be Forgiving 8. Practice Gratitude 9. Develop Acceptance Spiritual 10. D evelop a Relationship with God
s we reflected this month on the anniversary of September 11, 2001, I’d like to pay a special tribute. Recently I was privileged to visit the 9/11 Memorial at Ground Zero in New York City. I had no idea what to expect or the impact it would have on me as I took the audio tour. Just witnessing remaining twisted pieces of steel, a recovered retaining wall, missing person posters and the actual set of stairs that made way for survivors was surreal, to say the least. Families of those who lost loved ones have donated memorabilia, a quilt with photos of those who lost their lives is on exhibit—the list goes on. The one thing, however, that made the biggest impact on me was the 40 ft. artwork on a wall at the bedrock level created by Spencer Finch. Behind this wall is a repository, closed to the public, housing the remains of unidentified victims from those who died at the World Trade Center with the words: “No day shall erase you from the memory of time.” —Virgil. From a distance, it looked almost like mosaic stone work, but it’s actually comprised of 2,983 individual unframed pieces of paper (the number killed in the attacks). Each is painted with a different shade of blue, representing the way the sky looked the morning of 9/11. The artist wanted to do something memorable and he certainly did. His work was described as “turning to the heavens to honor the dead.” The artist is known for his work to simulate the memory, and here’s what he said about this project: “It had to be about that human quality of remembering, how it’s so fuzzy in some ways, and in other ways it’s so completely clear.” The next morning as my husband and I walked across the Brooklyn Bridge, we both commented about the beautiful blue skies and how that morning must have been like the morning of 9/11. Our hearts were heavy for those whose lives were forever changed by the events of that day 13 years ago. As I looked across at the beautiful new Freedom Tower, however, I was filled with hope. The events of that tragic day remind us how fragile life is, and while none of us are guaranteed a tomorrow, it’s up to each of us to make the most of our today by making healthy lifestyle choices, practicing forgiveness, gratitude, giving and receiving love and accepting the things we cannot change. Thanks for trusting TriVita to help inspire you with hope as you seek to experience greater wellness.
Pam Molenda, Editor
WELL-BEING
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TriVita.com
SEPTEMBER 2014
To Slow Aging 6 How Samuel Grief, M.D.: Lifestyle choices make the difference. : Crafted with Care 8 Nopalea Quality control without compromise. ™
p. 6
“Sneaky” Snacks Keeping 10 Are You Heavy? Don’t be misled: Jarir G. Nakouzi, M.D.
Are Bigger Portions Making You Bigger? 12 How “portion distortion” overfills our plates. Aging: You Don’t Have to Dread It 16 Stay healthy and active throughout the years.
WHY Do You Want to Lose Weight? 17 Knowing makes it happen: Harolyn Gilles, M.D.
p. 8
Don’t Go It Alone With Weight Loss 18 How to get family support. Weight Gain… 21 Menopause It’s Not Inevitable
Increased activity and a healthy diet both help.
Eating for Wellness 22 A cease-fire in the war against fat. p. 18 Follow us on:
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September 2014 l 3
PURSUING WELLNESS
You can be a generational leader of wellness By Michael R. Ellison
S
eptember just might be one of your favorite months of the year. It is the end of summer and introduces the fall season, certainly a favorite time of year for me. It is also the month featuring Grandparents Day—which needs to be celebrated a whole lot more than it is. And although it will Michael R. Ellison have passed when you read Founder of TriVita this VitaJournal (September 7), and it is not an official holiday in Canada, I encourage you to take advantage of any excuse or reason to be with the grandkids, just like my wife Susan and I do. What has this to do with health and wellness, you may be asking. It has a lot to do with it. For one reason, it supports many people’s “why” for pursuing wellness. As a “generational leader,” as I prefer to think of myself, I get the opportunity to showcase wellness. We just returned from a camping trip with our grandchildren, away from cell coverage and television. Amazing conversations and ideas came up when we were able to engage with their bright minds away from the mobile devices. And our youngest grandchild, Autumn Rayne Ellison, pictured here with Susan and me, was on her first camping trip. I will always want to be at my best wellness just for the opportunity to hike, fish, camp and enjoy activity with the family.
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My wife Susan and I with our granddaughter, Autumn Rayne.
So when you think of your “why” for pursuing wellness, think longevity and the influence you may have on the generations following you. Yes, you are a generational leader! Health and wellness are not just genetic gifts but mainly the result of purposeful living. And as a generational leader, you have the unique opportunity to model healthy lifestyle decisions. When it comes to making decisions that count, I believe you will find great information in this month’s VitaJournal on the advantages of keeping your inflammation in balance for healthy aging. Read the wonderful article by Dr. Sam Grief on slowing the aging process (pages 6-7). Be sure to ask your physician about how you can monitor your inflammation; healthy inflammation levels and health and wellness go hand in hand. September is our month to truly be mindful of the wonderful benefits of wellness. TriVita is here to help by providing many quality products as well as wellness services from the TriVita Wellness Center. To learn more about the remote or in-clinic services, call toll-free 1-888-669-5036 for a free consultation. Pursue wellness with passion!
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AUTUMN IN THE AIR
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This year, September 22 marks the first day of autumn, or the autumnal equinox, in the Northern Hemisphere. Days will get shorter, temperatures cooler. Ponder the changing of seasons with these autumn thoughts.
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“ By all these lovely tokens September days are here, with summer’s best of weather and autumn’s best of cheer.” —Helen Hunt Jackson “ Delicious autumn! My very soul is wedded to it, and if I were a bird I would fly about the earth seeking the successive autumns.” —George Eliot “Autumn’s the mellow time.” —William Allingham “ Autumn carries more gold in its pocket than all the other seasons.” —Jim Bishop “ Summer ends, and autumn comes, and he who would have it otherwise would have high tide always and a full moon every night; and thus he would never know the rhythms that are at the heart of life.” —Hal Borland “ There is a harmony in autumn, and a luster in its sky.” —Percy Bysshe Shelley “ I am struck by the simplicity of light in the atmosphere in the autumn, as if the earth absorbed none, and out of this profusion of dazzling light came the autumnal tints.” —Henry David Thoreau
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September 2014 l 5
ASK THE DOCTOR
How can I control inflammation to slow aging? Lifestyle choices make a huge difference
By Samuel Grief, M.D.
A
ging is a fact of life... or so it seems. Have you ever noticed how some people seem to age gracefully, always looking more youthful than their stated age, while others seem to be beaten down by the passage of time?
Samuel Grief, M.D., CCFP, FCFP, was named one of “Chicago’s Top Doctors” in 2012. Dr. Grief is Medical Director at the University of Illinois. He is also a member of TriVita’s Medical Advisory Board. Dr. Grief received his medical degree from McGill University in Montreal, Quebec.
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There are reasons for this apparent disparity among slow and fast agers, and it is twofold. The first reason is locked inside your genetic profile. Your genes carry all kinds of messages and signals that are unlocked or triggered at various stages of life. As you know, your height and body shape are largely determined by genetics. The same is true of your risk for disease. Some of us are blessed with a genetic make-up that gives protection against many of the scourges of mankind, including cancer, heart disease and diabetes. Others are not so lucky, and have been dealt a handful of genes that set off specific diseases at certain ages.
Your genetic medley Genes also play a role in aging. Your immune system is genetically engineered to fight off infection and prevent inflammation. In a previous VitaJournal article, I described the immune system as a symphony, striking harmonious chords to resist infection and maintain wellness. Our genes are programmed to have a certain level of immune strength to prevent the wearing down of our organs and body systems. You can thank your parents for the genetic medley you received. The second reason for people’s differing aging processes is environmental impact. Science has now confirmed that one’s food choices during childhood will determine health outcomes as fledgling adults and beyond. Food and drink intake in childhood are directly correlated with risk of obesity and the chronic diseases that ensue, including diabetes, high blood pressure, cardiovascular disease and cancer.
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Inflammation-reducing foods The key to staying your healthiest and aging to the beat of your own drums is to focus on what you put in your body. Nourishment for your body comes in two parts: physical nutrition, defined as food and drink, and spiritual or emotional energy. Let’s discuss physical nutrition first. Obvious healthy choices include the whole gamut of fruits and vegetables, along with foods low in inflammationinducing saturated fats. Reducing foods of animal origin is not just for vegetarians. The well-known author Michael Pollan, in his famous book, “The Omnivore’s Dilemma,” notes that we should eat more variety, more fruits and vegetables, eat less meat, and eat less... period. Certain vitamins and minerals also benefit the immune system and help to combat inflammation, a necessary 1-800-344-8797
but dangerous evil inherent in our body. These nutrients that will help your immune system and minimize chronic inflammation include: zinc, copper and the following vitamins: A, C, E, B-6 and folic acid. Exercise benefits Controlling inflammation is also achieved by exercise, a key element in controlling aging through its antiinflammatory properties. The body reacts to moderate and intense physical activity by secreting “feelgood” hormones and increasing the anti-inflammatory immune cells to reduce pain and inflammation. Additionally, exercise promotes a stronger metabolism to help maintain a stable weight and helps reduce chronic pain and sleep disturbance, conditions that if not corrected will speed up the aging process.
The second part of nourishing your body comes through non-physical means, including demonstrating a positive attitude toward life’s changing circumstances, accepting others for who they are and rolling with the proverbial punches. Nurturing healthy relationships with friends and family will go a long way toward maintaining good spiritual and emotional health, a cornerstone of healthier aging. Aging is still a fact of life. Aging gracefully should be our goal. Let’s all strive for this goal by nourishing our bodies with healthy foods and thoughts. This article is intended for educational purposes only.
September 2014 l 7
BEHIND THE LABEL
Nopalea™ Crafted with care By William (Bill) Wheeler, Ph.D. Senior Vice President, TriVita Manufacturing Services
N
opalea customers have been enjoying this unique wellness drink for over five years. But many may not know the extraordinary lengths we go to, to ensure absolute product quality in each bottle.
Armed with a Ph.D. in Nutrition, “Dr. Bill” Wheeler and his team have 30 years’ experience formulating nutritional products. His clients have included superstars in professional sports.
After the Nopal cactus fruit is harvested, it is puréed into a liquid and transported in a refrigerated truck to our bottling plant. The aseptic (sterile) manufacturing process begins the moment the product enters the front door. What that means is that everything in the manufacturing facility is completely sterile. The puréed liquid quickly undergoes herbal identification testing upon delivery to make sure that it hasn’t been contaminated with fillers or any other impurities. Rigorous inspection During the formulation and bottling process, I personally inspect the entire ‘run’ of Nopalea, which can often include more than 200 tanks of liquid, each weighing nearly 500 pounds. These tanks are refrigerated and sterile. After additional ingredients are added, I sample from each batch to test for pH (alkalinity/ acidity), color and taste. During batch testing, if I sense that anything isn’t right, I reject the entire batch. Sterile bottling Before Nopalea is bottled, the bottles are sprayed on the inside with a sterile solution to ensure that they are totally clean. Once dried,
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the bottles immediately move down a belt to a filling line—they are untouched by human hands during the entire process. Once filled, the bottles are immediately secured with a seal and a cap. It takes less than 30 seconds for the entire bottling and sealing process. Nopalea freshness is assured by maintaining a quick 48-hour process from harvest to bottling. Ultimate craftsmanship Many companies just hand off their formula to the vendor and hope for the best—that’s not TriVita. TriVita uses only trusted vendors and oversees the entire manufacturing process. We personally supervise the entire formulation and bottling process. Producing Nopalea is a science and a craft that takes time and money. No short cuts are allowed and no expense is spared to ensure quality. During my own lengthy career in the nutraceutical industry, I’ve never seen any other supplement manufactured with such painstaking care. So, the next time you take a sip of Nopalea, I hope you will have a newfound appreciation for the care and control that goes into each and every bottle. Rest assured that Nopalea is the finest possible product, made to the most exacting standards. It’s crafted with care by a company that cares.
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“I especially like Nopalea’s flavor and the way it makes me feel.” “ I’ve been buying TriVita products for many years. I simply cannot do without them. These products have enhanced my health so much. I especially like Nopalea’s flavor and the way it makes me feel.” Penelope B., Member—Laval, Quebec, CAN 1-800-344-8797
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September 2014 l 9
Are “sneaky” snacks keeping you heavy? Don’t be misled: fight back with knowledge
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 I was asked to write an article on snacking I was reluctant at first, because this subject is so controversial. Often, studies on snacking have been inconclusive. Should we eat three main meals a day and nothing else? Or three meals plus snacks? Research results are inconclusive. We do know that snacking works for many people in trying to lose and maintain weight. The question is, snacking on what? First, I’d like to recognize the widespread misconception that snacking is a bad habit: it is not. Snacking is very much related to wellness, and wellness is very much related to weight loss. But if you’re snacking on certain “convenient,” processed foods that claim to be “healthy,” you could find yourself stuck at a certain weight—or even gaining weight. This is not your fault. To understand how “sneaky” snacks might be undermining your weight loss efforts, we need to look at our world, today and yesterday. Fast lane, fast food Our Western culture is characterized by fast pace and productivity. Living in this fast lane, it is just part of life to sometimes feel tired, hungry and/or stressed out. And when we feel this way, it is natural to want
to eat something as a snack. Even when we are just bored, we often reach for food. The problem? There are pre-packaged, easy-to-eat snacks everywhere, loaded with sugar, salt and/or fat. Some of them even masquerade as “healthy” snacks, luring you with claims of “low-fat,” or “less sugar,” but most are not healthy at all. How has this happened? It all goes back to the early 1980s, when the U.S. Department of Agriculture (USDA) launched a campaign to reduce fat in the daily diet due to the risk of heart disease. As a result, the recommended percentage of our dietary fat intake decreased, from 40% down to 30%. The food industry, which is a trilliondollar business, immediately jumped on the low-fat bandwagon. We started to find store aisles packed with items like chips, cheese puffs, ice cream and cupcakes, with labels proclaiming “Low-fat!” or “Reduced fat!” 48 ways to disguise sugar Despite their “shimmer of health,” these snacks are loaded with sugar. The sugar is simply disguised under many different names, such as high fructose corn syrup, sucrose, fructose, glucose, evaporated cane juice and so on, forming 48 different names for sugar. The food industry does TriVita.com
nothing to most people. For example, butylated hydroxytoluene (BHT) has been associated with cancer and DNA damage. The real reason it is in snack food is to preserve freshness. Aspartame is another artificial sweetener that is already banned in many countries due to its neurotoxicity (damage to the brain and nervous system), but still widely used in North America.
this on purpose, because the federal government requires ingredients to be listed by mass—that is, in order of greatest amount down to least amount. By using a number of different names for sugar, a food manufacturer can list this ingredient further down the list. So, we’re unwittingly eating too much sugar. It’s a key reason why Americans, on average, weigh 25 pounds more now than a generation ago. Yes, processed sugar is a specific metabolic toxin, and it contributes to a range of health problems, including obesity, diabetes, high blood fat and high blood pressure. Read food labels very carefully At this point the obvious question is, “What are healthy snacks?” You can probably guess my first answer: fruits and vegetables. But if you do choose a pre-packaged snack, please read the label carefully. If the list of ingredients 1-800-344-8797
is too long, chances are the snack is loaded with sugar or salt and other chemicals. As a rule of thumb, a healthier snack has a shorter list of ingredients. If you’re not familiar with an ingredient, look it up: chances are it’s a chemical that you’d be better off without. Be aware, too, of label ingredients such as enriched wheat flour, soy, corn and certain artificial colors. Enriched wheat flour has some of its grain stripped out and replaced with chemicals, so it’s a processed food. Soy or corn on a label in North America has likely been genetically modified. Artificial colors like Red #40 have been linked with behavioral issues and learning disabilities, which is why these artificial colors have been banned in other countries.
Don’t be impressed by snacks that say “all natural,” “healthy,” “no MSG” (monosodium glutamate), etc., because when you read the label ingredients you may find sodium nitrite, sodium nitrate, carrageenan and other chemicals that are considered harmful. So, these supposedly “healthy” foods may be anything but good for you. The lesson in snack foods, as in so many areas, is to be an educated consumer. Don’t fall for ads, labels and packaging that make something appear to be good for you and your waistline—they may be actually disguising a product that’s full of chemicals (some possibly dangerous), and full of calories. If you’ve been eating “sneaky “ snacks that are keeping you from losing weight, it’s not your fault that you’re not losing pounds, or even watching the scale go up. But now that you know the potential pitfalls of snacking, it’s your responsibility to read those labels carefully. This article is intended for educational purposes only.
Many chemicals are hidden under fancy acronyms, which mean September 2014 l 11
Are bigger portions making you bigger? How “portion distortion” overfills our plates
A
lot has changed in the last 20 years. In 1994, Steven Spielberg won his first directing Oscar for “Schindler’s List”… the Vancouver Canucks lost the Stanley Cup to the New York Rangers… and the blueberry muffin you ate one morning was less than onethird the size of today’s version.1,2 There’s no question that portion sizes have grown in recent years, and along with them, waistlines and the health problems that excess weight brings. Here, from the U.S. National Institutes of Health, are some dramatic examples of just how distorted our portions have become:2 Clearly, what we think of as a “normal” portion has gotten bigger and bigger, and it’s one reason so many of us are overweight or obese. When a main dish in a restaurant feeds two or three people, or a “single” snack bag of chips actually holds several servings, no wonder we drag around extra pounds. Part of the issue is the difference between a portion and a serving. A portion is the amount of food you choose to eat for a meal or snack. A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk.
For example: a 20-ounce soda, usually consumed as one portion, actually has 2.5 servings in it. A three-ounce bag of chips, which many people would consider a portion, contains 3 servings. Dietitians offer these handy cues for realistic serving sizes of popular foods. Remember, each of these food items is one serving:3 • ½ cup of cooked rice or spaghetti = ½ baseball • 1 baked potato = a fist • 1/3 cup of raisins = ½ baseball • 3 ounces of meat, chicken or fish = a deck of cards • 3 ounces of grilled/baked fish = a checkbook • ½ cup of ice cream = ½ baseball References: 1 1994. Infoplease. Retrieved from: http://www.infoplease.com/search?q=1994&search=search&fr=iptn 2 Serving Sizes and Portions. National Heart, Lung and Blood Institute. Sept. 20, 2013. Retrieved from: http://www.nhlbi.nih.gov/health/public/heart/ obesity/wecan/eat-right/distortion.htm 3 Serving Size Card. National Heart, Lung and Blood Institute. Retrieved from: http://hp2010.nhlbihin.net/portion/servingcard7.pdf
20 Years Ago
Today
Portion
Calories
Portion
Calories
Bagel
3” diameter
140
Bagel
6” diameter
350
Cheeseburger
1
333
Cheeseburger
1
590
Spaghetti w/ meatballs
1 cup sauce, 3 small meatballs
500
Spaghetti w/ meatballs
2 cups sauce, 3 large meatballs
1,020
Soda
6.5 ounces
85
Soda
20 ounces
250
Blueberry muffin
1.5 ounces
210
Blueberry muffin
5 ounces
500
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LEANOLOGY GARCINIA CAMBOGIA ®
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EW
The prized superfruit that may help temporarily increase feelings of fullness1—and now is your chance to try it! • 500 mg of serving potency, supplying 1,500 mg in a daily serving • 50% HCA Garcinia Cambogia extract • Caffeine-free, stimulant-free formula
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CALL TOLL-FREE 1-800-344-8797 OR ORDER ONLINE AT TRIVITA.COM Reverence: 1 Gatta B, Zuberbuehler C, Arnold M, Aubert R, Langhans W, & Chapelot D (2009). Acute effects of pharmacological modifications of fatty acid metabolism on human satiety. British Journal of Nutrition, 101, 1867-1877.
“…I realized that I didn’t feel the need to snack.”
“ I love my breakfast. But when done, I’ll usually snack more. And then, the good feeling I had before all that extra, turns bad. This morning I took TriVita’s Garcinia Cambogia as I was preparing breakfast so it had about ½ hour to ‘work’ before I actually sat down. I finished my favorite breakfast and then started my day. An hour later, I realized that I didn’t feel the need to snack.”
Tiffani M., ITBO*—Santa Barbara, CA
“My food cravings have ceased to be excessive.”
“ Garcinia Cambogia has been a startling success in my life! I have stopped my emotional eating, and am satisfied with Leanology Garcinia Cambogia. My food cravings have ceased to be excessive. I have normalized my eating patterns even after going through stressful events. This type of stress previously would have caused my over-indulgence in food.”
Jana L. Member—Scottsdale, AZ
* Independent TriVita Business Owners (ITB0) may receive commission on the sale of TriVita products. Members whose testimonials appear in print or online receive $25 in TriVita product credits.
Share your Garcinia Cambogia story and inspire others! We want to hear about your success with Leanology Garcinia Cambogia. Send us your story and you may be featured in an upcoming publication. Simply email your Leanology Garcinia Cambogia success story to Story@TriVita.com. TriVita will send you a release form. Once we get your signed release, you’ll receive $25 in TriVita product credits. 1-800-344-8797
September 2014 l 13
Snapshot
THINK BEFORE YOU EAT
2,605 stairs
105 football fields
Start climbing stairs if you want to work off that icy cold can of cola—two thousand six hundred five of them.
If a cheeseburger beckons, just remember that you’ll have to run the length of 105 football fields to offset its calories (about six miles).
1 hour
65 minutes
Dust off your dancing shoes: You’ll need to foxtrot, rumba or waltz for an hour if you want to burn the calories from just one slice of pizza.
Large French fries with your order? You’ll have to swim laps for 65 minutes to burn off those salty treats.
Times will vary based on an individual’s weight and effort.
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• 10 adaptogens: Eleutherococcus Senticosus, Schisandra, Rhaponticum Carthamoides, Aralia Mandshurica, Rhodiola Root, Licorice Root, Hawthorn Berry, Inonotus Obliquus, Sorbus Aucuparia, Viburnum Sargentii • Also contains Aloe vera and antioxidants • Delicious grape flavor
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Unhealthy snacks undermining weight loss
I
f you eat sensibly, exercise and still can’t seem to shed extra pounds, the problem might not be on your meal plate. You might have stubborn extra weight lurking in your car, in front of your TV, or just about any place you munch on processed, “convenient” food snacks. Researchers and critics of the food industry say that the sugar, fat and salt in our snacks triggers us to consume more calories than we think. (See related article on p. 10.) In a landmark book last year titled Salt Sugar Fat: How the Food Giants Hooked Us, a Pulitzer Prize-winning journalist claimed that major food companies are manipulating consumers to boost profits. According to New York Times Reporter Michael Moss, food giants use science and sophisticated marketing to mesh with changing trends in eating. As Western cultures moved from three main daily meals to on-the-go, frequent snacking, processed foods filled the gap. And these foods, Moss claims, take advantage of our cravings for salt, sugar and fat. Low-fat, high-calorie? If you snack on a low-fat treat, for example, it might have a shocking amount of sugar and calories. Moss contends that when food companies reduce either salt, sugar or fat, “they hope that people won’t pay much attention to the other two.” His solution? Read food labels carefully, and join the trend toward “slow food”: making wholesome meals and snacks yourself.1
prime reasons for excess weight and the health damage it causes, according to the study authors. Working with the University of Illinois at Champaign-Urbana, a non-profit research group concluded that snack products, fast food and vending machines are big contributors to the obesity epidemic.2 Children aren’t immune to the effects of unhealthy snacks— and their choices tend to get worse as they get older. According to a recent study published in the journal Public Health Nutrition, elementary school kids snacked pretty well in terms of quality foods. But by the teen years, “snacks detract from overall diet quality,” summed up the lead researcher.3 Overall, each snack contributed about half as much to total daily calorie intake as each meal, which shows that snacks are an important part of children’s and teens’ diets. Further research is needed into the role of snacking and childhood obesity, the research team concluded.3 References: 1 Why we’re addicted to unhealthy snacks. Nextavenue.com. March 22, 2014. Retrieved from: http://www.nextavenue.org/blog/why-were-addictedunhealthy-snacks 2 Sturm, R. and An, R. (2014), Obesity and economic environments. CA: A Cancer Journal for Clinicians. doi: 10.3322/caac.21237. Retrieved from http:// onlinelibrary.wiley.com/doi/10.3322/caac.21237/abstract 3 Evans E, Jacques P, Dallal G, Sacheck J, Must A. The role of eating frequency on total energy intake and diet quality in a low-income, racially diverse sample of schoolchildren. Public Health Nutrition, 2014: 1 DOI: 10.1017/S1368980014000470. Retrieved from: http://journals.cambridge.org/action/displayAbstr act?fromPage=online&aid=9248027&fileId=S1368980014000470
Clinical researchers are coming to similar conclusions. Snack products are a chief cause of soaring obesity rates, according to a study published recently in CA: A Cancer Journal for Clinicians. Sugar-sweetened drinks and salty snacks are
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September 2014 l 15
HEALTHY AGING
Aging: you don’t have to dread it How to stay healthy and active as you age
W
hat is normal aging? That’s what the architects of the National Institute on Aging’s Baltimore Longitudinal Study of Aging (BLSA) set out to discover when they launched the study in 1958. They wanted to “observe and document the physical, mental and emotional effects of the aging process in healthy, active people.”
The big “E” A vital piece of the healthy aging pie is exercise. According to the National Institute on Aging, staying active can help you: • Keep and improve your strength so you can stay independent
One of the longest-running studies of human aging in the world (it’s ongoing), BLSA researchers have drawn two major conclusions from their data: • A certain amount of decline will occur with aging, but disease is not inevitable—certain common changes are experienced by nearly everyone, such as reduced brain volume and some hearing loss, but diseases are not a normal part of aging.
• Prevent or delay some diseases like heart disease, diabetes and osteoporosis
• Everyone ages differently— genetics, lifestyle and disease processes all affect the rate of aging. So what then, is healthy aging? Healthy aging is generally defined as staying healthy and active as we age. Findings from the BLSA and other studies shed light on steps we can take to maintain our health, our function and our overall enjoyment of life. 16 l VITAJOURNAL
• Have more energy to do the things you want to do • Improve your balance
• Perk up your mood and reduce depression Aim for 30 minutes of activity most or all days of the week. For the most benefits, incorporate endurance, strength, balance and flexibility exercises into your routine. You are what you eat Healthy eating is an integral part of healthy aging: it can help protect against certain health problems that are more common in older adults, while eating unhealthy foods can increase your risk for some diseases.
also help reduce the risk of stroke, Type 2 diabetes, bone loss, some kinds of cancer and anemia, according to the National Institutes of Health. Tips for healthy eating include: • Eat many different colors and types of fruits and vegetables • Choose whole grains at least half the time • Limit saturated fats, trans fats and foods with added sugars • Eat seafood twice a week Other ways to support healthy aging Getting involved in activities you enjoy, being or staying tobacco free, drinking in moderation, and taking an active role in your own health care (including staying up to date on your health screening tests and immunizations), can also help you age well. References: Eating Well As You Get Older (2012). NIH Senior Health. Retrieved from http://nihseniorhealth. gov/eatingwellasyougetolder/benefitsofeatingwell/01.html Exercise and Physical Activity: Getting Fit for Life (2013). National Institute on Aging, National Institutes of Health. Retrieved from http://www.nia.nih.gov/health/publication/exercise-andphysical-activity Healthy Aging: Lessons from the Baltimore Longitudinal Study of Aging (2008). National Institute on Aging, National Institutes of Health, U.S. Department of Health and Human Services. Retrieved from http://www.nia.nih.gov/sites/default/files/healthy_aging_lessons_from_ the_baltimore_longitudinal_study_of_aging.pdf Healthy Eating After 50 (2012). National Institute on Aging, National Institutes of Health. Retrieved from http://www.nia.nih.gov/health/publication/healthy-eating-after-50
One BLSA study found that a higher intake of fruits and vegetables, particularly vegetables, reduced the risk of death from coronary heart disease in older men. Eating well may TriVita.com
INSIDE THE WELLNESS CENTER
WHY do you want to lose weight? Knowing makes it happen By Harolyn Gilles, M.D.
W
hy do you want to lose weight? It seems like a simple question, and maybe you think the answer is something obvious, like, “I’d like to be two sizes thinner.” But when you peel away the top layers of “Why?”, you’ll get to something very personal—and the only thing that really works in reaching and maintaining a goal weight. At the TriVita Wellness Center, we work with people every day who have trouble figuring out their “why.” But thanks to our personalized Weight Management Program (WMP) and the health coaching it includes, we can help anyone get to that core reason. Ask yourself: what would be different in your life if you attained your healthiest weight? Would you be able to keep up with your grandkids? Protect your health? Feel the vitality and energy you need to enjoy life? Let me give you just one example from among our clients at the Wellness Center: Laura (not her real name) had a very poor self-image. She was so embarrassed about her appearance she didn’t want to go out and meet people. She knew her weight was hurting her job prospects, too. At a healthier weight, she knows she’ll have more selfesteem and confidence to get a better job, go out and be with people and enjoy life. 1-800-344-8797
In the past, Laura tried many times to lose weight and keep it off, but she always ended up heavier than when she started. Now, Laura is well along on her “weight loss for wellness” journey, and doing great. She’s making conscious choices to get to her goal: choices about food, exercise and the triggers that might distract her. When you have a strong enough “Why,” a destination that means something, you’re able to avoid temptations and stay on track. After all, if you don’t know where you’re going, how will you know when you get there? Would you like expert help in finding your “Why?” Some professional guidance to help you connect with your life purpose, so that you can enjoy wellness to do the things you’re meant to do? Get in touch with us at the Wellness Center. We help people just like you every day, and we can help you, too. If you live outside the Scottsdale, AZ area, the WMP can meet your needs, too. You can benefit from many aspects of the program, such as a customized eating and activity plan and health coaching.
Harolyn C. Gilles, M.D., FAAFP, is the TriVita Wellness Center Physician and leads the Weight Management Program at the fully-licensed Wellness Center. Dr. Gilles has special expertise in weight management and hormonal balance with bio-identical hormones, and has won the “Best of Scottsdale, Physicians and Surgeons” award for five years straight.
For more information about the WMP, call toll-free 1-888-669-5036. This article is intended for educational purposes only.
September 2014 l 17
FAMILY MATTERS
Don’t make weight loss a one-person effort How to get family support
M
aking the decision to lose those extra pounds is an important first step. Getting your family behind you may be an equally big challenge that can determine your ultimate success. Your kids will continue to munch on their favorite snack foods and family members may still expect mashed potatoes loaded with butter for dinner. How do you stay on-track while satisfying your own dieting needs? It begins by changing your entire family’s eating habits for the better. It also involves clearly explaining your expectations to family members and how they can support your weight loss efforts. Instead of just saying “‘Be nicer to me,” or “Feel sorry for me,’’ give specific ideas about what you would like them to do or not do. If you want them to eat their dessert away from you, ask them nicely. If you want to avoid talking about food, then you can suggest that. Also, be prepared to negotiate. The only way to get your family on board is to compromise and not make them feel guilty if they don’t want or need to diet. You may want to cook separate meals for yourself. Another idea is to make mealtime changes that don’t just revolve around your weight loss goals, but instead upgrade your family’s mealtime choices. Getting the whole family involved in exercise and group activities can also help. 18 l VITAJOURNAL
Here are some additional tips: • To avoid temptation in the supermarket, put only the healthiest foods on your shopping list. • Ask each member of the family to make a list of their favorite treat foods. Then pick those that you like least to keep in the house. They’ll be satisfied, and you won’t be nearly as tempted. • If you all love the same treats, ask family members to eat the high-calorie ones away from you. • Control the portions. You can make your family highcalorie dinners or desserts, but make only enough for one meal. • Try the “5-2 Plan”: Five days a week, you plan the meals; two days a week, others in the family get to suggest meals. • Attempt gradual changes in your family’s mealtime choices. Chances are they won’t even notice. • Let other family members know about your goals in advance of family gatherings. Let them know that you enjoy their cooking, but you may have to say “no thanks” to some of their high-calorie dishes.
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In the news: B vitamins and brain health 2 studies shed light on reducing mental decline
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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
ould mental decline be delayed or decreased by higher intake of B vitamins? Two recent studies support this encouraging connection.
One study looked at 156 people ages 70 and older who had both mild memory loss, and high levels of homocysteine, an amino acid that has been linked to heart attacks and Alzheimer’s disease. Part of the group was given a combination of Vitamins B-12, B-6 and folic acid; the other participants were given sugar pills. The result: people taking the sugar pills showed a drop of 5.2% in brain volume. Those taking the B vitamin combination lost just 0.6% of their gray matter. The differences were gathered from brain scans and blood tests taken at the start of the study, in Oxford, England, and again two years later. The brain scans compared how much gray matter atrophied (wasted away) in areas of the brain most affected by Alzheimer’s. “It’s the first and only disease-modifying treatment that’s worked,” said the senior author of the study, A. David Smith of Oxford University. The study was published in the Proceedings of the National Academy of Sciences.1 The second study indicated that a deficiency of B-12 could ultimately lead to Alzheimer’s disease and other forms of dementia. For some time, medical science has known that insufficient B-12 can sometimes cause anemia (having insufficient red blood cells), among other symptoms.2 In a study of over 2,500 men and women in their 70s, researchers concluded that older adults with anemia could be at higher risk for mental decline. “We found a 60% increased risk of dementia with anemia,” said lead study author Dr. Kristine Yaffe, a professor of psychiatry at the University of California, San Francisco. The study was published in the journal Neurology.3 References: 1 Preventing Alzheimer’s disease-related gray matter atrophy by B-vitamin treatment. PNAS (Proceedings of the National Academy of Sciences of the United States of America). Retrieved from: http://www.pnas.org/content/early/2013/05/16/1301816110 2 Manifestations of Low Vitamin B12 Levels. Vitamin B12 Deficiency. Centers for Disease Control and Prevention, Continuing Medical Education for Primary Care Providers. Available at: http://www.cdc.gov/ncbddd/b12/manifestations.html
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Call toll-free 1-800-344-8797 or order online at TriVita.com Best Price Club pricing is available to those who have one or more products on auto-delivery. Get convenient delivery when and where you want it, plus bonus rewards. To find out more, visit TriVita.com/BestPriceClub. Reference: 1 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
3 Hong C, Falvey C, et al. Anemia and risk of dementia in older adults. July 31, 2013. Neurology. doi: 10.1212/WNL.0b013e31829e701d. Retrieved from: http://www.neurology.org/content early/2013/07/31/WNL.0b013e31829e701d.short
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September 2014 l 19
FIT FOR WELLNESS
Taming the trouble spots:
Blast that back fat! This is the fourth installment in Jolene’s series on targeted fitness.
Jolene demonstrates the planking exercise.
By Jolene Goring TriVita Wellness Center Director of Fitness
H 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.
ave you ever put on a t-shirt, turned to check your rear view in a mirror, and been surprised to see bulges of back fat? The muscles of the back generally don’t get a lot of work during our day-to-day activities. Remember: You need to eat healthy and do cardio exercise to get rid of body fat in general. But, by adding some fun moves into your day, you can tone your back and reduce those embarrassing pouches. These moves can all be done at home, using only your body weight. Do each exercise three times a week, and watch your back get strong and toned. Supermans With this back exercise, you will feel like a superhero while you get in shape and also strengthen the back muscles around your spine. Start by lying flat on your stomach with your arms and legs spread out in an X shape. You can put a pillow under your hips if that is more comfortable. If you have trouble lying on the floor, you can do this move on your bed. Lift your right arm, left leg and head 2 inches from the ground. Hold for three seconds and then release. Switch sides by lifting your left arm and right leg. Do this 10 times. You can pretend you’re flying through the air! Planking Start off by getting into a plank position: put your hands on the back of a high-backed, sturdy chair, with your wrists and elbows
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in line with your shoulders, and your toes planted firmly. Your body should be long and straight, like a plank. The higher the chair, the easier this will be. Now push your shoulder blades together, like you are trying to squeeze a pencil between them. Squeeze and release 10 times. You should feel your upper back working. Shrugs Stand up straight with your arms at your sides. Move your shoulders in circles—toward the front, then up towards the ears, and then to the back and down. Keep your arms relaxed by your sides. Do 10 circles and then reverse direction. It can be intimidating to start moving your body, especially in ways that are not familiar to you. By using only your body weight, you will minimize the risk of injuring yourself. Start slow and never push past the point of any pain. Even if you don’t have bulges of back fat, toning this area can really pay off: by strengthening the muscles around the spine, you can help protect yourself against back pain. And that looks good from any angle. 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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AGING WELL
Menopause weight gain… it’s not inevitable Keys are increased activity and a healthy diet
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he common myth is that getting older inevitably results in increased weight. Many women tend to gain weight around the transition to menopause. These same hormonal changes make it more likely to gain weight around the abdomen than around the hips and thighs. According to experts, weight gain isn’t due to just menopause, but is related to aging, lifestyle and genetics.1 It’s common for muscle mass to diminish with age while fat increases. This same loss of muscle mass can decrease the rate that the body uses calories. As a result, it becomes more challenging to maintain a healthy weight. If you continue to eat as you always have and don’t increase your physical activity, you’re more likely to gain weight. Genetic factors also can play a role in menopause weight gain. If your parents or other close relatives have extra weight around the abdomen, then you are more likely to have the same. Major stresses, such as divorce, the death of a spouse, or other life changes can change your diet or exercise habits and contribute to menopause weight gain. Health risks Weight gain is much more than a cosmetic issue; it can have serious health implications. For example, excess weight increases the risk for heart disease, Type 2 diabetes and various types of cancer, including colorectal cancer and breast cancer.
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These weight control basics may help: • E xercise more. Aerobic activity can help you lose excess pounds and maintain healthy weight. Strength training is another good option. Your body burns calories more efficiently when you gain muscle. • E at less. To maintain your current weight, let alone lose excess pounds, you will need about 200 fewer calories a day during your 50s than you did during your 30s and 40s. To reduce calories without skimping on nutrition, closely observe what you’re eating and drinking. Choose more fruits, vegetables and lean sources of protein. • S eek support. Surround yourself with friends and loved ones who’ll support your efforts to eat healthier and increase your physical activity. It’s even better to team up with like-minded people to make the lifestyle changes together. Keep in mind that successful weight loss at any stage in your life requires permanent changes in diet and exercise habits. It starts with simple things like taking a brisk walk every day, swapping rich desserts for fresh fruit and eating smaller portions at the dinner table. Once you commit to the changes you are more likely to see positive results. Reference: 1 Menopause: time for a change. National Institute on Aging. Retrieved from gbhttp://www.nia.nih.gov/health/publication/menopause-timechange/signs-menopausal-transition
September 2014 l 21
EATING FOR WELLNESS
A cease-fire in the war against fat By Christa Orecchio
H
ave you been told for years that butter, cheese and steak are bad for you? What if I told you that they aren’t? That the science behind the decades-old anti-fat crusade has been… well, dubious?
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.
For years, saturated fat has been positioned as an evil macronutrient responsible for high cholesterol, heart disease, obesity and the overall health decline of Western cultures. I remember the low-fat craze of the 90s well. I boarded that train along with everyone else by slashing my fat intake and quadrupling my carbohydrate and sugar intake. For me, and most of society, this led to brain fog, weight gain, energy highs and lows, poor digestion and bad moods. For so many others, it went a step further to heart disease, cancer, obesity and diabetes. If you’ve been following nutritional and health science news lately (in The Wall Street Journal and Time magazine along with popular medical journals and peerreviewed studies), then you know that the myth of fat as the scapegoat for heart disease has finally been dismantled. Yes, the biggest myth of our food history has been exposed. We believed that fat (specifically, the saturated fat in butter, quality animal products, coconut oil and palm oil) was terrible—because that’s what we were told. We replaced these beneficial fats with bad fats such as those in margarine and cottonseed oil. These are pro-inflammatory
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oils which turn on our stress response, causing our bodies to release the stress hormone cortisol. When prolonged inflammation is present in the body, the body will also make more cholesterol (the “bad” LDL cholesterol) to buffer the inflammation in order to keep you safe. Therefore, high LDL is a warning sign that inflammation is present, and the cause should be addressed. The truth is, saturated fat is actually a very healthy food for our heart, immune system, metabolism and digestive system.
Top 6 health benefits of saturated fat 1. Heart health Adequate saturated fat intake helps the body reduce levels of lipoprotein (molecules made of proteins and fat), a risk factor for heart disease. Drugs to reduce lipoprotein do not exist and consuming saturated fat is the only way to do this. Saturated fat also helps raise the “good” HDL cholesterol, which contributes to overall weight loss and helps reduce heart disease. 2. B one health Saturated fat is necessary for calcium absorption. As women have been told to reduce saturated fat and replace it with processed oils like vegetable and canola, they begin to see bone loss.
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In the produce aisle 3. O ptimal liver function The liver is central to many body functions including proper fat storage, metabolism, nutrient absorption and detoxification. Saturated fat helps protect the liver. 4. Breathing The lungs are coated with a slippery substance made up of saturated fats. When the body doesn’t have proper amounts of these and has to replace this coating with other types of fats, breathing problems can occur. 5. H ealthy brain function The brain is made up of fats and cholesterol, mainly saturated fat. A diet low in saturated fats deprives the brain of the building blocks it needs for proper repair and function. This can result in depression, anxiety, mood swings and mental fog. 6. I mmune function Saturated fats play a critical role in the function of a healthy immune system. The saturated fats found in butter and coconut oil play key roles in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses and bacteria. If this reversal about attitudes toward fat raises questions, I urge you to do your own research and see what the fuss is about. My suggestions? Three steps: Step 1: Choose butter, coconut oil and lard for cooking; shun vegetable oil for good. Step 2: Eat local, seasonal, organic food—how food was meant to be. Step 3: At restaurants, ask what oils they use for cooking. Whenever possible, choose dishes cooked in butter.
References: The Questionable link Between Saturated Fat and Heart Disease. Wall Street Journal, May 6, 2014. Retrieved from: http://online.wsj.com/news/articles/SB 10001424052702303678404579533760760481486 Ending the War on Fat. Time magazine, June 23, 2014. Retrieved from: http://time.com/magazine/south-pacific/2864439/june-23rd-2014-vol-183-no24-asia-europe-middle-east-and-africa-south-pacific/
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Cauliflower and persimmons Cauliflower Though it often plays second fiddle to its cruciferous cousin, broccoli, cauliflower can truly stand alone. Available in white, green, purple and orange varieties, cauliflower provides 87% of the daily recommended amount of Vitamin C. It’s also a good source of Vitamin K, folate, potassium and fiber. Originally grown around the Mediterranean Sea, cauliflower was enjoyed in Europe as early as the 1500s but didn’t arrive in the U.S. until the 1900s. Today, China is the largest cauliflower producer in the world. Choose heads with compact, creamy white curds without brown spots. It can be refrigerated in a plastic bag for up to five days. Persimmons Available September through December, persimmons are a delicious part of the fall fruit lineup. Beloved in Japan (it’s the national fruit) and a native of China, persimmons can be eaten fresh, cooked or dried. An excellent source of fiber, Vitamin A, Vitamin C and manganese, persimmons are also a source of Vitamin B-6 and potassium—and high in antioxidants. Select brightly colored fruit with deep red undertones and the leaf still attached. Avoid cracks, bruises and yellow patches. Persimmons can be stored at room temperature until soft and then refrigerated up to three days. To expedite ripening, put persimmons in a paper bag with an apple or banana. September 2014 l 23
ABOUT WEIGHT
The latest in weight loss news Healthy weight loss helps improve sleep, mood A new study indicates that dropping excess pounds may help you not only improve physical health, but also feel more awake and happy. This research, presented at the meeting of the International Society of Endocrinology and the Endocrine Society in Chicago included 390 obese women and men who were assigned to different weight loss programs involving diet and exercise. One group was given printed educational materials once every three months with their primary care provider. The second group saw their primary care provider every three months and had brief meetings with lifestyle coaches. The third group met with their primary care providers and lifestyle coaches and also received meal replacements. Weight loss success was greatest in the third group. The average weight loss in the first group was 4.4 pounds, compared with about 8 pounds in the second group and close to 15 pounds in the third group. The third group also had improvements in their overall mood and sleep compared to those who lost less weight.1
Fast weight loss may result in muscle loss If you lose weight too fast, you lose more muscle than when you take off excess pounds more slowly, a study says. Researchers placed 25 participants on a 5-week very lowcalorie diet of 500 calories per day and another 22 volunteers on a 12-week low-calorie diet of 1,250 calories per day. At the end of the study, both groups had similar weight loss results. The researchers then looked at the loss of fat-free mass, which includes all the tissue in the human body except fat. They discovered that people on the extreme diet actually lost about 3.5 pounds of fat-free mass, compared with 1.3 pounds among those on the less extreme diet. Their conclusion: extreme dieters lost more muscle than those eating more than twice as much.2
Study shows keys to successful long-term weight loss maintenance The results of a long-term weight loss maintenance study were recently published in the American Journal of Preventive Medicine. Over 3,000 participants lost at least 30 pounds and had kept it off for at least one year. What helped them keep it off? According to the research team, “better success was related to continued performance of physical activity, self-weighing and avoiding overeating.” The researchers also found that larger initial weight loss and longer duration of maintenance were associated with better long-term outcomes.3 References: 1 Healthy weight loss may bring better sleep, brighter moods. Retrieved from http://www.healthfinder.gov/News/Article.aspx?id=689123&source=govdelivery&utm_medium=email&utm_source=govdelivery 2 Fast weight loss may mean muscle loss. Healthfinder.gov. Retrieved from http://www.healthfinder.gov/News/Article.aspx?id=688222&source=govdelivery&utm_medium=email&utm_source=govdelivery 3 J. Graham Thomas, Dale S. Bond, Suzanne Phelan, James O. Hill, Rena R. Wing.”Weight-Loss Maintenance for 10 Years in the National Weight Control Registry.” American Journal of Preventive Medicine, 2014; 46 (1): 17 DOI:10.1016/j.amepre.2013.08.019. Retrieved from http://www.sciencedaily.com/releases/2014/01/140106115351.htm
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Inspire me! The Wellness Experience in September Fill up on fruit and veggies When included as part of an overall healthy diet, fruits and vegetables may reduce the risk for heart disease, obesity and Type 2 diabetes, as well as protect against certain types of cancers, according to the United States Department of Agriculture.1
Take action Help end hunger: become a food bank advocate, make a donation or volunteer at your local food bank. In America, 1 in 6 people struggle with hunger; in Canada, nearly 850,000 Canadians are assisted by food banks each month.
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Take advantage of cooler weather to spend the day with your grandkids. They’ll love the undivided attention, and you’ll get the chance to know them better. Above all, be sure to do some spoiling!
Pack in the protein Boost your breakfast—and your daily energy—with a good source of protein. Options include yogurt, cheese, hard-boiled egg, lean meats and nuts.
Fall for autumn As the season begins to change, freshen up your home décor, plant a fall garden, go for a hike or even build a bonfire (safely, of course). Reference: 1 Why Is it Important to Eat Vegetables? ChooseMyPlate.gov, United States Department of Agriculture. Retrieved from http://www.choosemyplate.gov/food-groups/vegetables-why.html
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RESEARCH DESK Older men can benefit from intensive exercise Amsterdam, Holland
New research finds that men who begin endurance exercise after age 40 may get similar longterm heart benefits as those who start training before age 30. The study included 40 healthy men, between the ages of 55 and 70, who had no heart disease risk factors. Ten of the men had never exercised for more than two hours a week. The remaining 30 had exercised for at least seven hours a week for more than five years, either beginning before age 30 or after age 40. Their regular exercise involved either cycling or running. Men in both exercise groups showed similar evidence of exercise-related improvements in heart structure and function, according to the study. Researchers from University Hospital of Rennes (France) noted that starting exercise at the age of 40 offers cardiac benefits. They added that, “endurance training is also beneficial for bone density, for muscle mass and for oxidative stress.”1 ...................................................................
Forgiving a wrong may make it easier to forget St. Andrews, Scotland
We’re often told to “forgive and forget” the wrongs that we suffer. A recent study from University of St. Andrews in Scotland published in Psychological Science, a journal of the Association for Psychological Science, indicates that there may be some scientific truth behind this common saying. It shows that details of a transgression are more susceptible to forgetting when it has been forgiven. Study participants read 40 scenarios that contained hypothetical wrongdoings, including infidelity, slander and theft. They were asked to evaluate the transgression in two different sessions and say whether, as the victim, they would forgive the misdeed. This study suggests that forgiveness may help people forget by helping them suppress details about the transgressions perpetrated against them.2 ...................................................................
Study suggests fruits and veggies may reduce death risk London, England
A diet filled with fresh produce is good for your health, and now a large study suggests that eating plenty of fruits and vegetables may substantially cut your risk of death. British researchers analyzed the eating habits of more than 65,000 people in England between 2001 and 2013. They found that those who ate seven or more portions of fresh fruits and vegetables a day had a 42% lower risk of death at any age than those who ate less than one portion a day. The risk of death was reduced by 36% with five to seven portions, 29% with three to five portions, and 14% with one to three portions, according to the findings in the Journal of Epidemiology and Community Health.3 ...................................................................
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TriVita’s Healthcare Professionals
Sleep duration tied to memory problems in older women Malden, MA A new study published in The Journal of the American Geriatrics Society suggests that seniors who slept too little or too much during midlife or after are at increased risk for memory problems, as are those whose sleep habits changed over time. Researchers evaluated the sleep habits of more than 15,000 women, 70 and older. The women were depression- and stroke-free when they underwent their initial assessment. Participants who slept five hours or less, or nine hours or more a day—either in midlife or later life—had worse memory than those who slept seven hours a day. The difference in memory was equivalent to nearly two extra years of age, the researchers said. Women whose amount of sleep changed by more than two hours a night over time had poorer memory than those who had no sleep changes.4 ..........................................................
Vitamin D supplementation reduces cancer mortality London, England Vitamin D supplementation may reduce total cancer death rates, according to a new analysis of randomized, controlled research trials. However, the supplementation had no effect on total incidence of cancer. Over 15 types of cancer have been associated with low sun exposure, such as breast cancer and colorectal cancer. The length of the randomized controlled trials ranged from two to seven years, with Vitamin D doses ranging from 400 to 1100 IU per day. The British analysis showed that Vitamin D supplementation significantly reduced total cancer mortality (death) by 12%. The researchers summarized the implications of their findings: “Even a 12% reduction would result in a substantial number of potentially preventable deaths from cancer.”5 .......................................................... References: 1 Cardiac benefits comparable in those who began endurance exercise at an earlier or later stage in life. Retrieved from http://www.escardio.org/about/press/press-releases/pr-14/Pages/40-is-nottoo-old-or-too-late-to-start-endurance-training.aspx
arolyn C. Gilles, M.D., FAAFP H is the TriVita Wellness Center Physician and the medical leader of the Weight Loss for Wellness program at the fully-licensed Wellness Center. Dr. Gilles has special expertise in weight management and hormonal balance with bioidentical hormones, and has won the “Best of Scottsdale, Physicians and Surgeons” award for five years straight.
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.
2 Forgiving a Wrong May Actually Make It Easier to Forget. Association for Psychological Science. May 13, 2014. Retrieved from http://www.psychologicalscience.org/index.php/news/releases/ forgiving-a-wrong-may-actually-make-it-easier-to-forget.html 3 Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. Journal of Epidemiology & Community Health. J Epidemiol Community Health doi:10.1136/jech-2013-203500. Retrieved from http://jech.bmj.com/content/early/2014/03/03/jech-2013-203500.short?g=w_jech_ahead_tab 4 Devore, Elizabeth, et al. Sleep Duration in Midlife and Later Life in Relation to Cognition. Journal of the American Geriatrics Society. May 1, 1014. Retrieved from http://onlinelibrary.wiley.com/ doi/10.1111/jgs.12790/abstract 5 N. Keum, et al. Vitamin D supplements and cancer incidence and mortality: a meta-analysis. US National Library of Medicine. National Institutes of Health. Retrieved from http://www.ncbi.nlm.nih. gov/pubmed/24918818
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September 2014 l 27
EMOTIONAL WELLNESS
The mind-body connection: Your emotions do affect your health By Mamiko Odegard, Ph.D.
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our mind is an integral part of your being, yet it doesn’t know what is real or false. Are you afraid you’re going to lose your job? Worried about paying your bills this month? Convinced that you look terrible in your swimsuit? When you’re assaulted by such fears and stress, your mind CANNOT tell the difference between fantasy and reality. Your brain only knows what you are telling it to think.
Dr. Mamiko Odegard, a messenger of hope and change, helps individuals and couples to enjoy life and business success. Best-selling author of “Daily Affirmations for Love,” she is known as “The Love and Relationship Expert.” Based in Scottsdale, AZ, Dr. Odegard has over 30 years’ experience as a psychologist and college instructor.
Your “magical” mind can create endorphins (feel-good hormones) for you to feel euphoric, optimistic and have a sense of well being. Or, it can raise hormone levels of adrenaline and cortisol that contribute to feelings of anxiety, stress, depression and feeling fatigued, frustrated and discouraged. How do our bodies respond to stress and fear? High blood pressure, neck, shoulder and back pain, headaches, stomach upsets, difficulty sleeping and decreased immunity are just a few of the common side effects. Emotional health involves skills to adapt to changing circumstances and leveraging your mind and feelings to create the best outcomes. Instead of being reactive to what occurs in your day, consciously creating the ways you’d like your day to unfold helps you to be in charge so that your mind can assist your body’s functioning. Do you feel powerless? If you feel powerless and believe you do not control your own life, you will experience the most amount of stress and discomfort, because you view opportunities or fortunes as ruled by fate. This defeatist outlook is
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made even bleaker when you “medicate” your feelings or look for escape through shopping, gambling, drugs, alcohol, cigarettes or sex. These attempts to relieve “pain” only compound the feelings of even more stress and helplessness. There’s hope! Here are five steps to help make positive connections between your mind and body: 1. When you find yourself becoming distressed, be aware of your thoughts. Thinking that something bad “always” happens to you, or that you “never” get things right traps you in a negative rut. 2. Stop and redirect your thoughts to ones that raise your optimism, hope and comfort. 3. Look for alternative ways to view situations and choices. The more choices you generate, the more empowered you feel. 4. Learn relaxation methods such as systematically tensing and relaxing large groups of muscles, deep breathing, visualization, self-hypnosis and acupressure. 5. Share your thoughts and feelings with others who can provide help. You might ask for assistance with tasks, call on a trusted ear to confide in, or seek out companionship so you can enjoy more of life. If you find that you are having persistent physical problems and your emotions are getting you down, seek professional assistance from physicians or healthcare providers. Empowering yourself can do wonders for your mind and body. TriVita.com
SPIRITUAL WELLNESS
Beyond weight and health: how wellness powers purpose By Chaplain Donna Kafer
“ For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” —Jeremiah 29:11
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o many of us fail to understand the spiritual aspects of wellness and how our health affects our ability to have an abiding relationship with God. Most of us know that our bodies are temples and we’re encouraged to take care of them, but few of us truly make the mind/body/spiritual connection to live in optimal health. I believe the hardest part of the wellness journey is choosing to step away from the food influences of our culture and of our families. We often eat on the run, and too often our choice will be fast food that’s neither good for us nor helpful in promoting health. So to be able to develop healthy lives, we must welcome change. When we consciously do this, we are acting in love toward ourselves, as well as to our gracious Father in heaven. “I know… the challenges and rewards…” As someone who has battled both food addiction and weight, I know all too well the challenges and the rewards that come with choosing wisely. When we first begin to change 1-800-344-8797
our eating habits and our exercise routine, as well as our emotional and spiritual growth, we may become discouraged before we’ve even begun. Thoughts of failure and defeat can keep us from success, so to help quell negative thinking, we can turn to God, placing our lives in His capable hands. When we pray, asking the Lord to turn our lives around, we can experience a spiritual awakening and an excitement that will continue over time. This newness of purpose in our quest for wellness will result in a thriving spiritual life. God is faithful to strengthen our resolve, especially during those times when we’re tempted, reaffirming our decision to abandon unhealthy choices. Each time we achieve success over difficult decisions, we’ve gained well-deserved ground. Through this encouragement, we can then move forward with purpose, embracing positive changes that will best revitalize our health. As we revel in our newfound health, our spiritual confidence will grow, reassuring us that we are indeed making the best choices possible.
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.
Why is it that so many of us have difficulty believing God has a purpose and a plan for our lives? Perhaps it’s time to trust Him to lead us in the journey to wellness, for who better to guide us, than the Master designer who created us in the first place?
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TriVita's 10 Foundational Values
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:
Director of Publications Pam Molenda Creative Director Craig Hedges Production Manager Roger Barger Graphic Designers James Metcalf, Cheryl Earl Editorial Assistant Ginny Schoonaert Feature Writers Cheryl Romano, Heather Giedt, Steve Solomon Contributing Writers Michael Ellison, Founder of TriVita William (Bill) Wheeler, Ph.D. Christa Orecchio, Certified Clinical Nutritionist Donna Kafer, Chaplain Mamiko Odegard, Ph.D. Samuel Grief, M.D. Jarir G. Nakouzi, M.D. Harolyn Gilles, M.D., FAAFP Jolene Goring, Wellness Center Director of Fitness
1. Scientifically Validated Formulas
Our medical board uses their extensive health and nutrition knowledge to review proprietary TriVita supplements based on the latest scientific research and the health and wellness concerns of our Members.
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 1-800-344-8797 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 AutoDelivery. Opinions expressed by authors are not necessarily those of the publisher. The VitaJournal may be reproduced only by TriVita Members. Other reproductions, in whole or in part, are prohibited without the express permission of the publisher.
8. Dedicated to Product Innovation
TriVita’s commitment to science is a driving force behind our superior quality products, from formulation to production. We put the utmost care into creating products that deliver positive and lifelong wellness experiences for our Members.
9. Medical Advisory Board
TriVita’s advisory panel of Board Certified physicians provide us with the latest information on scientific developments and testing methods.
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.
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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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Lose weight the healthy way The TriVita Wellness Center can help! A fully licensed medical facility, the Center offers: • FREE weight management consultation with Wellness Center Physician Dr. Harolyn Gilles • Physician-supported Weight Management Program (WMP), offering expert help with setting goals, customized meal plans, health coaching and more If you’re ready to lose that extra weight, call the TriVita Wellness Center and we’ll show you how.
Harolyn Gilles, M.D., FAAFP
CALL TOLL-FREE 1-888-669-5036 TODAY! (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
Dedicated Toll-free Number Change or Cancel at Any Time
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!* Call 1-800-344-8797 and join the Club today! *Best Price Club pricing is available to those who have one or more products on auto-delivery.
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TriVita, #412-44550 South Sumas Rd. Chilliwack, BC V2R 5M3 Canada SOURCE CODE
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