November VitaJournal 2014 - Canada by TriVita

experience wellness ÂŽ

November 2014

Vitamin Dâ&#x20AC;&#x201D;vital for well-being Samuel Grief, M.D.

Winterize

pgs. 6-7

your body Eric Grief, M.D. pgs. 10-11

Why regularity matters Michael Radulescu, M.D.

p. 14

THOUGHTS FROM THE EDITOR

Give your body the supplements it needs as colder weather approaches

y the time this month’s VitaJournal arrives, Americans are making plans for the upcoming Thanksgiving holiday. What a glorious time of year—probably my favorite, and my husband and I are looking forward to cooking for my daughters, who haven’t been together for a holiday in more years than I can remember.

10 Essentials

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

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

Living in Arizona for over 20 years, I have become accustomed to mild winters and don’t even own anything heavier than a mid-weight jacket. The few times when I have visited my daughter in New York during the month of December, however, I can attest to how my body reacted to the cold. Being “chilled to the bone” isn’t just an expression! I remember thinking to myself, “oil can,” just like the Tin Man in “The Wizard of Oz” must have felt—so stiff! This month, you’ll notice a “winterize your body” theme with an article from Dr. Eric Grief on pages 10-11 on how colder weather affects the body. His brother, Dr. Sam Grief (who chairs our Medical Advisory & Scientific Board) wrote an informative article on Vitamin D and its connection to inflammation on pages 6-7. I always assumed that if you live in a sunny climate, you didn’t have to worry about becoming Vitamin D deficient, but that’s not the case. You’re especially vulnerable if you’re using a proper SPF15 sunscreen, which can decrease Vitamin D formation by the skin more than 98%. If you’re dark-skinned, you might need 5 to 10 times more sun exposure than fair-skinned people. Or being obese can cause Vitamin D made by the skin to be absorbed into the body fat, leaving this group needing potentially twice as much sunlight to get the right amount of D into the blood. I also read that the skin of people over 65 has less of the component that is needed to convert sunlight into Vitamin D, so as we age, it definitely becomes an even bigger issue. So if 3 out of 4 people are Vitamin D deficient, in which category do you fall? I was told years ago by my primary care physician the importance of taking a high-quality, Vitamin D3 daily. I was so happy to know that our own Essential D™ contains D3, which is the same D that your body creates. You can get this vital nutrient FREE this month with any product purchase. See page 5 for details. Practice gratitude this season and let’s join together in giving thanks for all God has blessed us with!

Pam Molenda, Editor P.S. If you’re looking to save on other favorites such as OmegaPrime® or Vital C™ Crystal Tablets and Powder, give our CARE center a call at 1-800-344-8797 and find out how much you can save when you bundle. Email me! pam@TriVita.com

WELL-BEING

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NOVEMBER 2014

INSIDE D May Help Reduce Inflammation… 6 Vitamin and So Much More A vital nutrient for well-being: Samuel Grief, M.D.

“Winterize” Your Body Against the Cold 10

p. 6

Keep moving, stay fortified, says Eric Grief, M.D.

What’s “Regular” and What Isn’t 14 Healthy elimination is key, by Michael Radulescu, M.D.

The Magnificent Human Body 16

Fascinating facts about the nervous system in this new series.

Can Stress Rob the Body of Vitamin B-12? Research says “yes”; supplementation can help.

p. 14

Versatile Vitamin C 21

It provides an abundance of health benefits.

22 Top 4 Holiday Recipes Keep fare fun and healthy.

Holiday Gift-Giving on a Budget

p. 22

Keep costs low and the cheer high.

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November 2014 l 3

PURSUING WELLNESS

Integrative health, wellness and healthy aging By Michael R. Ellison

ifteen years ago when we launched TriVita as an integrative health company focusing on physical, emotional and spiritual health, there were many in the medical and nutritional field that said we were ahead of our time. I am thrilled to report today that integrative health is now Michael R. Ellison permeating all aspects of the Founder of TriVita health fields, and medical science is rapidly moving toward the concept and practice of integrative healing. It is more than just treatment; it is also the nutrient and nurturing practices that aid the body in homeostasis health. Research on aging is growing significantly, including therapies for external, internal and emotional concerns. This is exciting to see, especially for those over age 50 who want nothing to do with aging and losing their zest for life. While the TriVita 10 Essentials for Health and Wellness seem basic, they are the pillars or foundations from which come essential wellness practices—as well as wellness research that is breaking through many myths and traditions embraced for so many years. What you expose your body to, what enters the body, and what your brain engages in is extremely important to your health. And when you add the power of faith in a loving God, you have another significant component to living with wellness.

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Howard Murad, M.D., associate professor of medicine at UCLA, delves deeply into the subject of intrinsic and extrinsic aging and how conditions of deterioration may occur, giving rise to disorders and illnesses such as cardiovascular disease, ocular disorders, skin laxity, joint problems and other unwanted health issues. In an article in Beauty, a Nutraceuticals World supplement, Dr. Murad said, “The human body is a vast network of cells and connective tissue. At the root of all disease, water loss, oxidation and inflammation cause damage and destroy the components that literally hold the body together.” The article also noted that, “with the proportion of older people among the global population being now higher than any time in history and still expanding, maintaining health into old age has become a new and urgent frontier for modern medicine.” With integrative health practices, we believe aging can be a joyful wellness experience for many to enjoy. TriVita and the TriVita Wellness Center with its integrated health services are here to support your optimal wellness desires. If you do not have a whole-body wellness plan, I would encourage you to start today. For a free wellness consultation, call the Wellness Center toll-free at 1-888-669-5036. May your future days be filled with the happiness and joy of experiencing greater wellness.

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Not getting enough sun? Call for your FREE Essential D™ with any product purchase

Have you practiced your gratitude today? Gratitude ranks high when it comes to emotional wellness; that’s why you’ll find it in TriVita’s 10 Essentials for Health and Wellness (see page 15). Gratitude has been credited with improving life satisfaction, strengthening the immune system, reducing anxiety and strengthening relationships, to name a few.1 Now that’s something to be thankful for! Put on an attitude of gratitude today so that you, too, may reap the benefits. “ He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.”—Epictetus “ We can only be said to be alive in those moments when our hearts are conscious of our treasures.” —Thornton Wilder

Now’s your chance to stock up on Essential D and save a bundle. Buy any TriVita product and receive a free bottle of Essential D (RETAIL VALUE $16.99). • This vitamin is much harder for the body to produce during the winter months because of inadequate sun exposure. • Convenient once-a-day formula has 1,000 IU (International Units) of Vitamin D. • Essential D also contains Vitamin D3 (Cholecalciferol), the same form of Vitamin D that is created by your body.

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“ Courtesies of a small and trivial character are the ones which strike deepest in the grateful and appreciating heart.”—Henry Clay “ Who does not thank for little will not thank for much.”—Estonian Proverb “ We often take for granted the very things that most deserve our gratitude.”—Cynthia Ozick “ When eating bamboo sprouts, remember the man who planted them.”—Chinese Proverb “ Feeling gratitude and not expressing it is like wrapping a present and not giving it.” —William Arthur Ward Reference: 1 What is gratitude? Greater Good: The Science of a Meaningful Life, University of California, Berkeley. Retrieved from http://greatergood.berkeley.edu/topic/gratitude/definition#why_practice

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November 2014 l 5

THE DOCTOR IS IN

What research tells us about Vitamin D Reducing inflammation and much more By Samuel Grief, M.D.

V 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 & Scientific Advisory Board. Dr. Grief received his medical degree from McGill University in Montreal, Quebec.

itamins are, as their name suggests, vital for our wellbeing. The latest vitamin to be researched in detail? Vitamin D. This all-important vitamin has been confirmed to be essential for bone health. However, Vitamin D has other roles in the body, including adjusting cell growth, neuromuscular and immune function, and reducing inflammation.1

such as cancer, arthritis, diabetes, hypertension, multiple sclerosis and more. More research is currently underway. However, much of the previous research involved studies that were not randomized and controlled (the gold standard in the scientific world). So, most scientists and healthcare professionals remain uncertain about the benefits of Vitamin D concerning these conditions.

Vitamin D is naturally found in only a few foods, including fatty fish (salmon, tuna, mackerel, swordfish), certain mushrooms, and small amounts in beef, liver, cheese and egg yolks. In the U.S. and Canada, milk is fortified with varying amounts of Vitamin D, as are orange juice, yogurt and margarine.

Evidence that Vitamin D lowers inflammation More recently, a study reported in the Journal of Immunology concluded that Vitamin D may have the power to both reduce inflammation and help the immune system.2 Using measurements of well-known inflammatory and immune markers, researchers found that there was a connection between levels of Vitamin D and levels of these markers (interleukin-6, or IL-6, and tumor necrosis factor). In fact, cells bathed in a Vitamin D-rich solution showed much lower levels of both these markers.

Vitamin D is a fat-soluble pro-vitamin, meaning that it can be stored in the body, and the body can turn other substances into Vitamin D. It is worth knowing that Vitamin D comes in more than one form: the “precursor form” and the “active form.” Both are involved in many bodily functions. This means that whether Vitamin D is consumed, taken in supplemental form, or obtained via exposure to sunlight, it needs to be converted into its active form. Conversion takes place first in the liver, then finally in the kidneys. Some research has suggested that higher levels of Vitamin D in the blood may give protection not just against osteoporosis (“brittle bones” disease), but also in preventing several other chronic diseases,

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This study comes on the heels of earlier evidence pointing to a connection between Vitamin D and inflammation, published in the Journal of Endocrinology and Metabolism. Research among older, healthy adults who were deficient in D showed that they tended to have higher levels of both IL-6 (the inflammatory marker), and C-Reactive Protein (CRP).3 CRP is a known cardiovascular risk marker, and is arguably the most commonly-ordered test TriVita.com

used by doctors to determine excess inflammation in the body. A wellness foundation for many What we do know, beyond the recent research concerning inflammation, still points to Vitamin D’s usefulness among many people. To begin with, babies who are exclusively breastfed require Vitamin D supplementation in order to prevent rickets, a disease causing malformed long bones. Secondly, older adults are less capable of manufacturing active Vitamin D from sun exposure; as many as half of older adults in the United States with hip fractures could have dangerously low levels of Vitamin D circulating in their blood.4 There are other population groups likely to require supplementation with Vitamin D. These include people with dark skin, people who are obese, those who have had gastric bypass surgery, and those with chronic disease, such as inflammatory bowel disease or chronic liver and kidney disease.5,6,7 Obese individuals who have undergone gastric bypass surgery may become Vitamin D deficient over time if they don’t get enough of this nutrient from food or supplements. Their surgery bypasses part of the upper small intestine where Vitamin D is absorbed. The Vitamin D released into the blood from fat stores may not make up for this deficit. One patient’s remarkable success Vitamin D certainly may help improve overall health and wellness. I’m reminded of a patient in my own medical practice who had several “red flags” for a high risk of D deficiency. 1-800-344-8797

Supplementation shown to improve Vitamin D levels Taking a daily Vitamin D supplement is the best way to improve Vitamin D levels in the body, according to a study published in the European Journal of Clinical Nutrition. The study examined levels of Vitamin D in 743 American male and female adults between the ages of 20 and 65. It indicated that the number of people with low Vitamin D doubles during winter compared to those during the summer. Researchers concluded that, “these findings underscore the impact of Vitamin D supplementation in order to achieve a good Vitamin D level, especially during the winter months. Vitamin D supplementation is a safe, cost effective and potent way to increase Vitamin D levels.” Reference: Levy, MA, et al. Predictors of Vitamin D status in subjects that consume a Vitamin D supplement. European Journal of Clinical Nutrition (July 16, 2014). Retrieved from http://www.nature.com/ejcn/journal/vaop/ncurrent/full/ejcn2014133a.html

This patient was a 55-year-old AfricanAmerican woman with longstanding diabetes, and the kidney problems that often arise as a result. She was suffering chronic pain and fatigue. I had her screened for Vitamin D deficiency, and sure enough, her level was dangerously low—in the low teens. Normal range is 30-80 nmol/L (a medical test measurement). I advised her to take 1000 international units (IU) of Vitamin D daily, and over the course of six months, her levels never rose over 20. I then doubled the Vitamin D to 2000 IU daily and her recovery began. Her Vitamin D level rose to 35 after 3 months, her chronic pain level subsided, and her energy and vitality improved. Whether my patient’s story is just another anecdote in the annals of

medicine or a sign of things to come remains to be seen. One thing is for sure: Vitamin D is a fundamental and crucial component of a person’s wellbeing and overall normal function. This article is intended for educational purposes only. References: 1 Vitamin D Fact Sheet for Health Professionals. (2011.) National Institutes of Health, Office of Dietary Supplements. Retrieved from http://ods. od.nih.gov/factsheets/VitaminD-HealthProfessional/ 2 Zhang Y, Leung D.Y.M., Richers BN, Liu Y, Remigio LK, Riches DW, Goleva E. Vitamin D Inhibits Monocyte/Macrophage Proinflammatory Cytokine Production by Targeting MAPK Phosphatase-1. The Journal of Immunology, March 1, 2012 DOI: 10.4049/%u200Bjimmunol.1102412 3 Laird E, McNulty H, Ward M. Vitamin D deficiency is associated with inflammation in older Irish adults. J Clin Endocrinol Metab 2014. 4 Cranney C, Horsely T, O’Donnell S, Weiler H, Ooi D, Atkinson S, et al. Effectiveness and safety of Vitamin D. Evidence Report/Technology Assessment No. 158 prepared by the University of Ottawa Evidence-based Practice Center under Contract No. 290-02.0021. AHRQ Publication No. 07-E013. Rockville, MD: Agency for Healthcare Research and Quality, 2007. 5 Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010. 6 Malone M. Recommended nutritional supplements for bariatric surgery patients. Ann Pharmacother 2008;42:1851-8. 7 Compher CW, Badellino KO, Boullata JI. Vitamin D and the bariatric surgical patient: a review. Obes Surg 2008;18:220-4.

November 2014 l 7

Inspire Me

The wellness experience in November

Feed your bones Osteoporosis Canada recommends keeping your bones as strong and healthy as possible by eating a healthy, balanced diet. Be sure to eat foods rich in calcium, Vitamin D and protein.1

Take care of yourself If you’re a caregiver, you know the toll it can take on your health. As difficult as it might seem, it’s important to look after your own wellness. This could mean fixing yourself a healthy meal, meeting a friend for lunch or even taking a day off once in a while (check local listings for respite care services).

Bag up a bargain

Reference: 1 Nutrition: Healthy eating for healthy bones. Osteoporosis Canada. Retrieved from http://www.osteoporosis.ca/osteoporosis-and-you/nutrition/

Remember Remembrance Day has passed, but any day is a good day to honor veterans past and present who have fought—and continue to fight—for our freedom and security. Take the opportunity to thank someone in the armed forces for their service.

Squeeze in an extra month of savings by getting your holiday shopping done early. Not only can you scope out bargains, but you can also avoid the throng of lastminute holiday shoppers. Then you can enjoy the season without the stress!

Enjoy the last bit of fall fun Head outdoors to enjoy the cool, crisp weather before winter sets in. Collect the last of autumn’s colorful leaves, take a drive in the country or enjoy a bike ride or hike. Be sure to check the weather report and dress accordingly. 8 l VITAJOURNAL

Find a four-legged friend Need some canine companionship? Visit your local shelter and take home a dog in need. You can provide a loving home—and get unconditional love in return.

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“Now I feel great, and I have been walking much better.” “I had a hard time walking or even getting up from a sitting position. Sometimes I felt far older than my actual age of 57. My wife told me she ordered something for me to drink and explained that it was Nopalea. She convinced me to try it for a while saying, ‘What do you have to lose?’ Well that was three years ago, and I haven’t stopped drinking Nopalea. The juice tastes great, and it really works. Now I don’t go anywhere without my bottle of Nopalea. I always pack a bottle whenever I go on vacations or extended weekends. Now I feel great, and I have been walking much better.”

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ASK THE DOCTOR

What can I do to “winterize” my body against the cold? By Eric Grief, M.D.

here are several small adjustments you can make for big health rewards during colder seasons. Whether you are shoveling snow, vacationing outdoors or waiting for winter to become spring, keep in mind that in every season, what you put into your body and how much you move it directly impacts your health.

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

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Wintertime physical exercise Lower sunlight exposure during the winter months is associated with seasonal affective disorder, a form of depression. Moreover, hibernating indoors, curled up on a couch or in bed for too long can stiffen your joints, making them “rusty” while increasing plaque accumulation in your arteries. Fortunately, walking (outside for 30 minutes, or indoors at a mall or on a treadmill) can serve as double duty for boosting your mood and keeping your joints and arteries pliable, flexible and youthful. Salmon, rocks and “trace minerals” When dining out at your favorite restaurant, did you ever stop to ponder how the food on your plate travels to you? Let’s take Atlantic salmon, for example: this hearty fish lives its life in the rough oceans, exercising like crazy to enter clean and free-flowing fresh rivers so that it can lay its eggs or fertilize them (in the

case of a male). But did you know that the salmon’s eggs are laid in between small rocks? This “elemental” location is where the eggs are fertilized and where they hatch. So what does this mean for us, the consumers of salmon? If we look at our own gestation in our mother’s womb, it is obvious that what mom puts into her body will affect our well-being as emerging human beings. A healthful and well-balanced diet, free of drugs and poisons, is highly desirable for the proper formation of humans. In the case of the salmon hatchlings, the rocks that dissolve in the river water have an important role in the health of these salmon babies. So what do rocks contribute to salmon and to us? Trace minerals. Trace minerals such as iron, manganese, copper and iodine are needed by the body in very small amounts. Deficiencies in trace minerals are linked to a variety of diseases, including diabetes, asthma, coronary artery disease and high blood pressure. Fortunately, these deficiencies can be treated with a balanced diet that includes a variety of food groups.

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Heavy metals like lead, cadmium, arsenic and mercury are not trace minerals and do not have beneficial effects on our bodies. If these damaging metals enter our bodies, we need to remove them. Fortunately, our bodies are designed to do just that. Healthy gut (intestinal) cells possess the ability to trap and remove unwanted marauders and poisons like heavy metals. These gut cells continually regenerate so that they can remain primed for this key function. Unfortunately, a diet high in sugar or foods laden with antibiotics can disrupt these cells’ ability to regenerate properly. There is still good news, though: essential fatty acids (EFA) can help these cells to re-establish themselves and remain undamaged. Minerals in balance, helping us A balanced approach for trace minerals is appropriate. For example, iodine is found in kelp, seaweed and other oceanbased plants like algae and plankton. Fish, too, have iodine in trace amounts. If we consume too much iodine then this can turn off the thyroid gland, leading to fatigue, weight gain, high cholesterol and depression. 1-800-344-8797

Other trace minerals work in partnership with each other: magnesium balances calcium and copper balances zinc, while potassium counterbalances sodium. Magnesium has been shown to reduce inflammation. Copper is instrumental in energy metabolism, while zinc plays a role in bolstering the immune response. Selenium may prevent cancer formation; chromium and magnesium aid in diabetes prevention and treatment. Copper is important in the formation of collagen and other connective tissues that help maintain the integrity of joints and the lining of blood vessels. So, adequate levels of copper can prevent osteoarthritis and blood vessel disease (heart disease and stroke). Copper is primarily found in shellfish like oysters, mussels and crab. Like the Atlantic salmon, these crustaceans are bathed in water that has a generous dose of trace minerals from rocks and the residual skeletal remains of decomposing organisms. Thus, those foods that are grown in trace mineral-rich water usually lead to a healthful diet for us—full of the minerals that our bodies need to sustain optimum vitality.

Foods like nuts, shellfish and other fish contain essential fatty acids (EFA) and trace minerals. Along with fruits and vegetables that add other vitamins and minerals (but less EFA), these EFArich foods can help sustain us in the wintertime and all year ‘round. Keep moving, stay fortified and enjoy Make vital living a priority in wintertime and all year long. Staying active and consuming foods rich in EFA and trace minerals can keep our joints lubricated, our guts healthy and inflammation down to a minimum. Guard against winter sluggishness, stimulate a vigorous and appropriate immune response to foreign invaders like influenza and other viruses and keep yourself in “sunny” spirits. See you out there this winter! This article is intended for educational purposes only. References: Dietary magnesium intake is inversely associated with serum C-reactive protein levels: meta-analysis and systematic review. Eur J Clin Nutr. 2014 Apr;68(4):510-6. doi: 10.1038/ejcn.2014.7. Epub 2014 Feb 12. The effect of nuts on inflammation. Asia Pac J Clin Nutr. 2008;17 (S1):333-336. Omega-3 content of frequently consumed seafood products. 2012. National Integrated Food Safety Initiative of the National Institute of Food and Agriculture, U.S. Department of Agriculture. Retrieved from http:// seafoodhealthfacts.org/seafood_nutrition/practitioners/omega3 _content.php.

November 2014 l 11

INFLAMMATION UPDATE

Illustration of Killer T Cells attacking a cancer cell.

Mental illness and autoimmune ills: research finds inflammation links

s science looks harder at the impact of chronic inflammation on health, we learn more about how this condition can affect us. Recent studies shed light on inflammation’s role in two different areas: mental health and the immune system. Inflammation—a factor in mental illness? A “marker” of inflammation in the body in childhood may foretell future mental illness. That’s the finding of an important British study that was the first of its kind. Nicknamed the “Children of the ‘90s” study, the research was the first “longitudinal” study—a study that follows people over a long period of time—to look at the link between inflammatory markers in childhood and future mental problems. Led by the University of Cambridge in England, a team of scientists studied 4,500 people, taking blood samples at age 9 and following up at age 18. The scientists were looking for incidents of depression or psychosis.

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The researchers divided the study group into three sectors, based on levels of a protein in the bloodstream that’s released when the immune system is fighting infection. This protein— interleukin-6, or IL-6—is present in some people even when there’s no danger from infection, and it can lead to health problems. In the study group, children with the highest levels of IL-6 were almost twice as likely to have suffered depression or psychosis as those in the lowest level group. The findings were published in JAMA Psychiatry, a publication of the American Medical Association.1 Hope for fighting autoimmune disorders When the body’s immune system turns on itself, the result can be inflammation and autoimmune disorders such as asthma, rheumatoid arthritis, multiple sclerosis and Type 1 diabetes. Could this “self-attack” be controlled by signaling the aggressive cells to stop?

Researchers at the Salk Institute in La Jolla, CA believe they may have found such a control switch in a gene called Foxp3. It appears that Foxp3 stabilizes cells that keep the immune system in balance: in effect, the gene may tell attacking cells, called “Killer T Cells,” to cease fire. “The immune system plays a huge role in chronic inflammation,” noted one researcher. “If we can better understand the immune system, we can start to understand and treat many diseases.” The new research, published in the journal Cell, might help develop treatments for autoimmune disorders as well as some types of cancer.2

References: 1 Khandaker G., Pearson R, et al. Association of Serum Interleukin 6 and C-Reactive Protein in Childhood With Depression and Psychosis in Young Adult Life JAMA Psychiatry. Published online August 13, 2014. doi:10.1001/jamapsychiatry.2014.1332. Retrieved from http://archpsyc.jamanetwork.com/article.aspx?articleid=1895671 2 Li X, Liang Y et al. Function of a Foxp3 cis-element in protecting regulatory cell identity. Cell. DOI: dx.doi.org/10.1016/j. cell.2014.07.030. Retrieved from http://www.cell.com/cell/ abstract/S0092-8674(14)00980-5

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The good news about “good” fats Fats are essential for life; good fats contribute to good health

mega-3 and omega-6 essential fatty acids (EFAs) are a group of polyunsaturated fatty acids that are important for many different body functions, including muscle activity, blood clotting, digestion, fertility and cell division and growth. Polyunsaturated fat (“good fat”) is different from saturated fat and trans fat. These unhealthy fats can increase your risk for heart disease and other health problems. There are several benefits of EFAs: IMPROVED IMMUNE FUNCTION Essential fatty acids help your immune system work smarter, not harder. This is especially true for people with autoimmune disorders. REDUCED INFLAMMATION Inflammation can be reduced by some fatty acids. They help prevent inflammatory enzymes from forming, and also help reduce inflammation of the arteries, which can lead to heart disease and inflammation of the brain, which leads to dementia. LOWER CHOLESTEROL EFAs can help: • Reduce triglycerides, a type of fat in your blood • Reduce the risk of an irregular heartbeat (arrhythmia) • Slow the buildup of plaque in your arteries • Slightly lower your blood pressure • Control your blood sugar

Correct balance It is important to have the proper ratio of omega-3 and omega-6 fatty acids in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14-25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally-oriented physicians consider to be way too high on the omega-6 side. Food sources Some foods have a combination of all types of fats. Some have higher amounts of healthy fats than others. Foods and oils with higher amounts of polyunsaturated fats include walnuts, sunflower seeds, flax seeds or flax oil, salmon, mackerel, herring, albacore tuna and trout. Supplementation is suggested by many health professionals for people who don’t get enough essential fatty acids from food sources. References: Facts about polyunsaturated fats. Medline Plus. U.S. National Library of Medicine. Retrieved from: http://www.nlm.nih.gov/ medlineplus/ency/patientinstructions/000747.htm Omega-3 fatty acid. University of Maryland Medical Center. Retrieved from http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids#ixzz3CT405kdd

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November 2014 l 13

Regularity: what’s “regular,” what isn’t, and why it matters for your good health By Michael Radulescu, M.D.

t may not be a topic for social conversation, but regular bowel movements are absolutely imperative to good health. Before you begin to worry about how “normal” you are, however, you have to know what a regular bowel movement is for you.

Michael Radulescu, M.D., is in private practice in New South Wales, AUS, after working in emergency medicine for several years. His specialty areas are cardiology, diabetes and neurology.

Many people wrongly believe that having regular bowel movements (BMs) means you move your bowels every day. However, what’s normal for one person may not be normal for another. Health experts at the National Institute of Diabetes and Digestive and Kidney Diseases say that you are constipated, or irregular, if you have one or both of the following: • Fewer than three BMs a week • Stools that are hard, dry and painful to pass Common factors or disorders that may lead to constipation include: • Diets low in fiber • Lack of physical activity or inadequate water • Medications • Life changes or daily routine changes • Ignoring the urge to have a bowel movement Why regularity is important For your body, constipation is like not taking the rubbish out of the house when the bin is full. Your gut will fill up with harmful bacteria and the waste products continue to irritate and damage your gut until eventually the “poisons” will get into your bloodstream. Chronic (long-term) constipation can cause health problems like hemorrhoids, but can also heighten the risk for developing lifethreatening conditions such as colorectal cancer. This is due to ongoing irritation to

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the lining of the colon and the large volume of residue deposited for long periods of time between bowel movements. Eventually, these things can damage the heart, hormones and immune system. To combat constipation, follow these four steps: 1. Eat enough fiber. You should consume 25-35 grams daily of dietary fiber, both soluble and insoluble. 2. Drink water. A daily fluid intake of six to eight glasses of water per day is recommended. 3. Exercise. Enjoy 30 minutes of moderate intensity activity such as walking on most days of the week. 4. Follow nature’s call. Use the bathroom when the urge to evacuate is first experienced. Don’t strain. Sit with hips bent at a 90-degree angle. Remember, what’s “normal” for one person may not be for another. If you have serious concerns about constipation, consult your healthcare professional. Chronic constipation can reduce your quality of life and well-being, so let the tips above help you get back on track. This article is intended for educational purposes only. References: Constipation (2013). National Digestive Diseases Information Clearinghouse, National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved from http://digestive.niddk.nih.gov/ ddiseases/pubs/constipation/Constipation_508.pdf Wallis, M et al. Best practices in the prevention and treatment of constipation in adults under 65 years (2003). National Continence Management Strategy, Department of Health and Ageing, Commonwealth of Australia. Pignataro, M et al. Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation. (1998). Hepato Gastroenterology, 45(21), 727-732. Bassotti, G et al. Human colonic motility: physiological aspects. (1995) International Journal of Colorectal Disease, 10(3),173-180. Chung, B. D.et al. Effect of increased fluid intake on stool output in normal healthy volunteers. (1999). Journal of Clinical Gastroenterology, 28(1), 29-32. Tramonte, S M et al. The treatment of chronic constipation in adults. A systematic review. (1997). Journal of General Internal Medicine, 12(1), 15-24.

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10 Essentials for Health and Wellness

ese simple yet profound elements of healthy living h are the scientific bedrock of TriVita. You can find clinical support for each of these essentials at the U.S. National Institutes of Health (nih.gov).

Essential #6: Give and Receive Love A heart that loves spreads joy—and builds a stronger immune system. The nurturing you receive from loved ones helps you and your immune system stay healthy.

Essential #1: Breathe Deeply

Essential #7: Be Forgiving

Inhale a full measure of reviving air, hold, then release stress and toxins. A healthy immune system is dependent upon deep breathing.

Release yourself from the burden of grudges. Holding on to past resentments doesn’t just cloud your emotional health: your physical self can suffer stomach problems, muscle aches and more.

Essential #2: Drink Water It’s the original energy drink. Feeling tired? Drink up to help your mind and body stay in balance, clear away waste and use food efficiently.

Essential #3: Sleep Peacefully A regular sleep routine rejuvenates both body and mind. Too little sleep can set us up for premature aging, depression and other serious issues. Try for 7 ½-9 hours of sleep each night.

Essential #4: Eat Nutritiously A healthy life takes healthy food. Food is the primary source of nutrients that literally fuel life. Focus on vegetables and fruits, go easy on fat, salt and sugar.

Essential #5: Enjoy Activity It feels good because it’s good for you. Exercise benefits both mind and body. It can improve your mood and outlook on life, give you more energy and promote flexibility and strength. 1-800-344-8797

Essential #8: Practice Gratitude An “attitude of gratitude” brings more happiness, health and calm. Focus on the positive to boost your emotional health, and reduce stress and the damage it causes.

Essential #9: Develop Acceptance Free yourself from worry: accept what you can’t change and move on. When you know there are things in life that you can’t change, you free yourself to handle the things you can change.

Essential #10: Develop a Relationship with God To cultivate your well-being and happiness, nourish your spirit. People who nurture their spiritual selves every day have lower blood pressure, fewer strokes and less emotional turmoil. Reference: National Institutes of Health. U.S. Department of Health and Human Services. Retrieved from http://www.nih.gov/.

November 2014 l 15

THE MAGNIFICENT

HUMAN BODY THE NERVOUS SYSTEM

Just how wonderfully made are we? Take a tour of the human body with our new Magnificent Human Body series and you’ll soon find out! In this installment, learn about the nervous system, made up of the brain, spinal cord and the nerves that extend to all parts of the body.1

3 POUNDS Average weight of the adult human brain. Though it’s only about 2% of your total body weight, it uses up 20% of your body’s required oxygen.2 According to the Society for Neuroscience, it’s the most complex living structure in the universe.3

100 BILLION Number of nerve cells in the brain. Called neurons, these cells are some of the oldest in the body; some neurons can be up to several feet long! Neurons communicate with each other through an electrochemical process; they also contain certain structures and chemicals not found in other cells.4 All sensations, movements, thoughts, memories and feelings are the result of signals that pass through neurons.5

18 INCHES Average length of the spinal cord, a bundle of nerves that extends from the brain to the lower back. Essentially an information highway, the spinal cord sends messages to and from the brain. Together, the spinal cord and brain control most functions of the body.6

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33 BONES Number of ring-like bones, called vertebrae, that protect the spinal cord.6 The first vertebra, which supports the weight of the head, is named after Atlas, the figure in Greek mythology who was forced to carry the world on his shoulders.7

250 MILES PER HOUR Rate of speed the fastest nerve impulses can travel. Nerve impulses are electrical signals (information) that travel from one end of a neuron to another. These signals then move on to the next neuron in the chain. When you touch something hot, fast nerve impulses mean your brain knows to pull back your hand quickly.8

References: 1 What are the parts of the nervous system? (2014). Eunice Kennedy Shriver National Institute of Child Health and Human Development, National Institutes of Health. Retrieved from http://www.nichd.nih.gov/health/topics/ neuro/conditioninfo/Pages/parts.aspx#f2 2 Bigger Brains: Complex Brains for a Complex World (2014). What does it mean to be human? Smithsonian National Museum of Natural History. Retrieved from http://humanorigins.si.edu/human-characteristics/brains 3 About Neuroscience (2014). Society for Neuroscience. Retrieved from http://www.sfn.org/about/about-neurosci ence?pagename=whatIsNeuroscience 4 Types of neurons (nerve cells) (2014). Neuroscience for Kids. Retrieved from https://faculty.washington.edu/ chudler/cells.html 5 Brain Basics: Know Your Brain (2014). National Institutes of Neurological Disorders and Stroke, National Institutes of Health. Retrieved from http://www.ninds.nih.gov/disorders/brain_basics/know_your_brain.htm 6 Spinal Cord Injury: Hope Through Research (2014). National Institutes of Neurological Disorders and Stroke, National Institutes of Health. Retrieved from http://www.ninds.nih.gov/disorders/sci/detail_sci. htm#257993233 7 The Spinal Cord (2014). Neuroscience for Kids. Retrieved from https://faculty.washington.edu/chudler/spinal. html 8 Who am I? (2014). The Science Museum. Retrieved from http://www.sciencemuseum.org.uk/WhoAmI/ FindOutMore/Yourbrain/Howdoesyourbrainwork/Howdoesyournervoussystemwork/Whatarenerveimpulses. aspx

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AGING WELL

OVER 50?

Tips to beat fatigue and revive your fitness routine

e all know that working out in your 30s impacts your body differently than it does after you reach the mid-century mark. You may be able to perform most of the same moves, but it often takes your body longer to recover and you get fatigued much earlier. Other factors can affect your workout, including:

• Medications—Sleepiness is often one of the primary side effects, especially if you take antihistamines, sleeping pills, diuretics, blood pressure medications or steroids.

• Anemia—Chronic diseases, malabsorption issues and an iron-deficient diet can all contribute to anemia and overall fatigue.

• Dehydration—Just a 1 to 2% change in hydration levels can affect your energy, especially if you’re slightly dehydrated to start. Hydration at the cellular level is needed to fuel your activities.

• Inadequate recovery from the last workout—Listen to your body and take an extra day off if necessary.

• Adequate, restful sleep—Plays a major role in recovery. If you wake up in the morning and don’t feel rested it could be a sign of sleep apnea, where you stop breathing during the night or wake up feeling short of breath. Consult your healthcare provider if you suspect sleep apnea may be the cause of your fatigue.

• Improper breathing—Shallow breathing and taking in short, shallow breaths can cause “over breathing,” where you breathe in carbon dioxide too quickly, before your body has a chance to recover. This can lead to hyperventilation, where it feels as if you’re not getting enough oxygen. Practice breathing in fully, allowing your diaphragm to expand for a count of five, hold for two and then exhale for six to seven seconds.

• Poor eating habits—A diet high in refined carbohydrates can cause problems with your blood sugar. Eat small meals throughout the day to keep blood sugar and energy levels steady. Reference: Exercise and physical activity: your everyday guide from the National Institutes on Aging. Retrieved from http:// www.nia.nih.gov/health/publication/exercise-physical-activity/introduction

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Reference: 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.

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

November 2014 l 17

Research: stress can steal your Vitamin B-12

an stress rob the body of Vitamin B-12? Health experts and researchers have gathered clinical evidence that chronic stress, among other damaging effects, lowers levels of essential B vitamins. Stress has physical and mental impacts, and its symptoms look very much like the symptoms of B-12 deficiency.1,2

Research has shown a link between chronic stress and B vitamins. One report in the journal Psychopharmacology, for example, detailed a study of 215 healthy men between the ages of 30-55.3 This randomized, placebo-controlled, double-blind trial aimed to see how high doses of a B-complex vitamin and mineral supplement might affect mental function and moods.

Of course, a certain amount of stress is just a normal part of life; in fact, stress can be an ally in helping us accomplish specific goals or tasks. However, Mental Health America (MHA; formerly the National Mental Health Association) warns that when stress becomes chronic and we feel overwhelmed much of the time, our bodies and minds pay a steep price.1

Before starting the 33-day trial, all the men completed profiles and questionnaires to determine mood states, perceived stress and general health. They were also tested for mental performance. Part of the group was given sugar pills, part was given high-dose B vitamin supplements.

Symptoms of stress and B-12 deficiency Lack of energy, low moods, fatigue and irritability are among the symptoms that may indicate a B-12 deficiency, according to the National Institutes of Health.2 These are also among the symptoms that can occur due to chronic stress, advises MHA. These symptoms can include:

• Lack of energy • Trouble concentrating • Nervousness • Difficulty sleeping • Irritability1 In addition to these symptoms, the MHA cites a range of physical effects from chronic stress, such as faster heartbeat, rise in blood pressure, nausea, weight gain and digestive issues.

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

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HELP PROTECT YOURSELF AGAINST B-12 DEFICIENCY WHAT PEOPLE ARE SAYING...

According to the Centers for Disease Control and Prevention, some signs of Vitamin B-12 deficiency are:1 • Fatigue, weakness or anemia • Heart palpitations, vision loss

• Pale skin, fainting • Shortness of breath

“…Sublingual B-12 improves my thinking and alertness.” “I have been using Dr. Libby’s Original Sublingual B-12 for several years now. When I run out, which happens occasionally, I start finding myself wearing down more quickly. I would definitely recommend this product to anyone. I am now 67 years old, and I truly believe that Sublingual B-12 improves my thinking and alertness.” Carolyn W., Member—Carlyle, IL

“…I started feeling like my old self.” “I feel when you get older you need all the help you can get. I did not take your Sublingual B-12 for a couple of months just to see what would happen. I soon noticed how fatigued I was. I got myself right back on TriVita’s Sublingual B-12 and I started feeling like my old self. Thank you, Dr. Libby and TriVita.” Collette T., Member—Lake Travis, TX

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“It has given me more energy.” “I have been taking Dr. Libby’s Sublingual B-12 for about 10 years now. It has given me more energy and helps improve mood and mental clarity. I will definitely continue to take this product. I have tried other sublingual B-12 products and they do not compare.” Barbara H., Member—Houston, TX * Members whose testimonials appear in print or online receive $25 in TriVita product credits.

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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

Call toll-free 1-800-344-8797 or order online at TriVita.com November November 2014 l 19 2014 l 19

FIT FOR WELLNESS

Taming the trouble spots

Finally: get a flat belly This is the sixth installment in Jolene’s series on targeted fitness.

By Jolene Goring TriVita Wellness Center Director of Fitness

D 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.

o you have an annoying pouch of fat around your belly button, in the lower abdominals (abs) area? Many of us do—especially around the age of menopause. When you’re losing weight, that area is usually the last to go; that’s why “six-pack abs” are so highly coveted and so difficult to get!

3. Get moving. Are you moving your body at least three days a week for 30 minutes? Brisk walking, swimming, dancing, playing, anything that gets your heart beating faster helps burn fat. Exercise shifts your body from fat-storing mode to fat-burning mode. It is also a great stress reliever, to help prevent storing stress-related fat in your tummy area.

If your lower abs area is larger than you would like, there are a couple of options to help slim down.

Belly-flattening, stress-reducing, inner glow-radiating exercise Pull your tummy muscles in towards your spine, exhaling as you do this. Hold for a count of three. Relax your tummy muscles and take a deep, inhaling breath. Hold for a count of three. Repeat this sequence for two minutes.

1. Check to see if you have delayed food allergies. The TriVita Wellness Center offers an easy, on-site blood test that can determine if certain foods are making you bloated. Something as simple as broccoli or apples could actually be making your lower tummy stick out because your system is intolerant of that food. Other signs of food intolerance could be migraine headaches, low energy, dark under-eye circles or joint pain. 2. Monitor your sleeping. If you’re not getting at least six hours of sleep every night (eight hours is ideal), then your body is not able to repair and rest. This leads to increased levels of cortisol (the stress hormone), and cortisol leads to stored fat around the belly.

By combining your breathing with muscle movement, you are training your body to come back into balance by connecting your mind and body together. When you first start out with this exercise, make sure that you are sitting in a safe place (not driving), just in case you get dizzy. Once you get used to the threecount breathing, you can increase to four-, five- and eventually six-count. 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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TriVita.com

Versatile Vitamin C

here’s no question about it: humans need Vitamin C. And not just for the immune system support we often associate it with. Vitamin C acts as an antioxidant, makes collagen, is involved in protein metabolism, helps the body absorb calcium from plants and more. “C” what all the fuss is about According to the U.S. National Library of Medicine, Vitamin C is used to form collagen, a protein that makes skin, tendons, ligaments and blood vessels; heal wounds and form scar tissue; and repair and maintain cartilage, bones and teeth. As an antioxidant, Vitamin C helps protect cells from damage caused by free radicals, unstable molecules that can result from the body’s metabolic processes and exposure to environmental toxins. Vitamin C and the common cold So can Vitamin C prevent and/or treat the common cold? While Vitamin C does help support the immune system, most experts agree that it does not prevent the common cold. However, when taken regularly, Vitamin C may help shorten the duration of a cold and ease the severity of symptoms. Taking Vitamin C after cold symptoms appear has not been shown to be effective.

As you can see, Vitamin C provides an abundance of health benefits. However, unlike most other animals, humans cannot make or store this essential nutrient in the body so it’s essential that we get Vitamin C in our diet; it can be found in fruits and vegetables, fortified foods and supplements. The Dr. Libby difference When it comes to Vitamin C supplements, consider Vital C Crystal Powder and Tablets from TriVita. Dr. Alfred Libby, a renowned nutraceutical pioneer whose work was influenced by long-time associate Dr. Linus Pauling, created the original Vitamin C formulation that is now our Vital C. Both the powder and the tablets are easy to digest and gentle on the stomach. References: Vitamin C (2013). Medline Plus, U.S. National Library of Medicine. Retrieved from http://www.nlm.nih. gov/medlineplus/ency/article/002404.htm Vitamin C: Fact Sheet for Health Professionals (2013). Office of Dietary Supplements, National Institutes of Health. Retrieved from http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ Vitamin C: Fact Sheet for Consumers (2011). Office of Dietary Supplements, National Institutes of Health. Retrieved from http://ods.od.nih.gov/factsheets/VitaminC-Consumer/

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November 2014 l 21

EATING FOR WELLNESS

Top 4 holiday recipes: keep fare fun and healthy By Christa Orecchio

hen you think of the holidays, what kinds of foods come to mind? I think about things like eggnog, stuffing, gravy and all kinds of holiday cookies.

You can upgrade the usual holiday fare with healthier alternatives that still taste great, but don’t have any negative interaction in the body. This is why I’m sharing with you my four most popular holiday recipes to make for a healthy, delicious and guilt-free holiday season.

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.

Vegan “Egg” Nog Soak and prep time: 4¼ hours 2 ½ 1 2 1 ½ ¼ 1 1 1

Serves 3-4

cups cashew crème (at right) cup date paste (at right) cup coconut milk tablespoons maple syrup teaspoon pure vanilla extract teaspoon nutmeg teaspoon cinnamon pinch of cloves pinch cardamom pinch sea salt

Date Paste: Soak 1 cup pitted dates in water for 1-2 hours. Blend in a blender with a small amount of coconut water or water until blended into a paste. Use ½ cup for recipe. Blend all ingredients in a blender until smooth.

Savory Golden Gravy Prep and cook time: 20 minutes Makes about 2 cups 1 1 3 3 2 22 l VITAJOURNAL

Cashew Crème Base: Soak 1 cup cashews for 4 hours; drain and rinse well. Place in blender with 3 cups of water and purée until very smooth. Use 2 cups of this for the recipe.

medium onion, finely diced cup vegetable stock tablespoons grapeseed oil tablespoons spelt or potato flour ounces ghee (clarified butter)

Sea salt to taste Freshly ground pepper to taste In a skillet, sauté the onion in grapeseed oil until brown. Add the ghee and lower heat. As the ghee melts, add the flour, stirring constantly to keep it from burning. After the flour browns, add vegetable stock and cook until gravy thickens. TriVita.com

Gluten-Free Herbed Bread Dressing Prep and cook time: 45 minutes Serves 8 8 ½ 2 2 ½ 3 1 2 1 ½ 1

cups cubed gluten-free bread (1/2 inch cubes with crusts removed) cup organic butter (1 stick) cups chopped organic sweet onion cups chopped organic celery with leaves cup chopped chives tablespoons minced sage tablespoon minced thyme organic eggs, lightly beaten teaspoon salt, or to taste teaspoon pepper, or to taste cup gluten-free, organic chicken broth

Preheat oven to 350 degrees. Spread bread cubes in one layer on two large baking sheets. Bake for about 12 minutes or until cubes are dry but not browned. Allow bread cubes to cool. Place cooled cubes in a large mixing bowl and set aside. Melt butter in a large saucepan over medium high heat. Add onions and celery and sauté for about 10 minutes, or until onions are translucent but not browned. Add herbs to vegetables and sauté an additional 2 minutes. Combine vegetable-herb mixture with bread cubes and stir to mix. Pour lightly-beaten eggs into mixture and stir to blend. Add salt and pepper and stir to mix. Pour chicken broth over mixture and stir to thoroughly combine all ingredients. If the stuffing is too dry, add more broth, 1 tablespoon at a time. Be careful not to over-dampen, or stuffing will be soggy. Transfer stuffing to a buttered 13x9-inch baking dish and bake for approximately 50 minutes or until the top is golden brown. Cinnamon Walnut Cookies Soak and prep time: 30 minutes Makes approximately 12 cookies 1 5 1 1½ 1 1

cup walnut halves or pieces dates, pitted and roughly chopped teaspoon grapeseed or coconut oil teaspoons vanilla extract teaspoon ground cinnamon pinch of sea salt

Preheat oven to 350 degrees. Place walnuts and dates in a small food processor and pulse until coarsely ground. Pulse in oil, vanilla, cinnamon and salt. Continue to pulse until mixture forms a ball. Line a baking sheet with parchment paper. Scoop dough, 1 tablespoon at a time, form into balls with your hands; flatten slightly and place onto prepared baking sheet. Bake for 6-8 minutes until firm. Cool on baking sheet. 1-800-344-8797

In the produce aisle

Asian pear & radicchio Asian pear Enjoyed in China for thousands of years, Asian pears are rounder than the more familiar varieties but have a similar nutritional profile. A better source of fiber than apples and bananas, Asian pears are a good source of Vitamins C and K, potassium and copper. They are rich in phenols, compounds with antioxidant properties. Select fragrant and unbruised fruit; ripe pears are hard and don’t soften so they are ready to eat when you buy them. They can be stored in the refrigerator for up to three months or stored at room temperature for a week. Radicchio This increasingly popular vegetable boasts an antioxidant content on par with blueberries and spinach. Modern cultivation of radicchio began in 15th century Italy, where it remains popular. An excellent source of Vitamin K (one serving provides 24% of your daily recommended amount), radicchio also contains a good amount of riboflavin, Vitamin C, folate, copper, magnesium and potassium. Just 20 calories per serving, radicchio is free of fat and cholesterol. Choose radicchio with bright leaves that are moist and tender. Avoid radicchio with torn, dried, limp or yellow leaves. Store unwashed in the refrigerator for up to three days. November 2014 l 23

RESEARCH DESK More protein in diet may lower stroke risk

Minneapolis, MN

Getting more protein in your diet, not necessarily with red meat, may reduce your risk for stroke. Scientists reviewed 7 prospective studies involving more than 250,000 people and found that those who had the highest consumption of protein had a 20% decreased risk for stroke compared to those with the lowest. Each increase of 20 grams per day in protein was associated with a 26% decrease in risk. The finding, published in the journal Neurology, does not apply to red meat, which may increase the risk for stroke and was not evaluated in the studies reviewed. “Moderate dietary protein intake may lower the risk of stroke,” the research team summarized.1 ...................................................................

Internet could help seniors avoid depression

Washington, D.C.

A recent report from the Journals of Gerontology, Series B, indicates that social connections lessen loneliness, especially for older adults living alone. For example, a basic communication tool like email can help isolated older people combat loneliness and depression. Surveys conducted between 2002 and 2008 discovered that far fewer retirees who said they used the Internet for communication and other purposes suffered from depression than non-Internet users. “The key is that the Internet helps older adults stay in contact with their friends and family and to feel part of a larger community,” said study authors.2 ...................................................................

High sodium linked to nearly 2 million cardiovascular deaths each year Waltham, MA More than 1.6 million cardiovascular-related deaths per year can be attributed to sodium consumption higher than the World Health Organization’s recommendation of 2 grams (2,000 mg) per day. That’s what researchers said in a new analysis evaluating people in 187 different countries. The findings were published in the August 14, 2014 issue of The New England Journal of Medicine. “High sodium intake is known to increase blood pressure, a major risk factor for cardiovascular diseases including heart disease and stroke,” said study authors. The U.S. daily sodium intake was 3.6 g, 80% higher than the amount recommended by the World Health Organization. The researchers found that nearly 58,000 cardiovascular deaths each year in the U.S. could be attributed to daily sodium consumption greater than 2 g. Sodium intake and corresponding health burdens were even higher in many developing countries.3 ................................................................... References: 1 Zhizhoung, Zhang, et al. Quantitative analysis of dietary protein intake and stroke risk, Neurology , American Academy of Neurology. Retrieved from http://www.neurology.org/content/ early/2014/06/11/WNL.0000000000000551.abstract 2 English Longitudinal Study of Aging: Can Internet/E-mail Use Reduce Cognitive Decline? Journals of Gerontology, Series B. Retrieved from http://biomedgerontology.oxfordjournals.org/search?ful ltext=Internet&submit=yes&x=15&y=7 3 Urinary Sodium and Potassium Excretion, Mortality, and Cardiovascular Events. The New England Journal of Medicine, August 14, 2014. Retrieved from http://www.nejm.org/doi/full/10.1056/ NEJMoa1311989 4 Effects of probiotics on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized, Controlled Trials. Hypertension. July 21, 2014. Retrieved from http://hyper.ahajournals.org/ content/early/2014/07/21/HYPERTENSIONAHA.114.03469.abstract?sid=db355ec7-c44f-4a60-94d9-88a035443c4e 5 Trends in lifetime risk and years of life lost due to diabetes in the USA, 1985—2011: a modelling study. The Lancet Diabetes & Endocrinology. August 13, 2014. Retrieved from http://www.thelancet.com/journals/landia/article/PIIS2213-8587(14)70161-5/fulltext

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TriVita’s Healthcare Professionals

Probiotics could help curb high blood pressure Dallas, TX What’s in your refrigerator could offer potential help in lowering high blood pressure. A recent study published in the journal Hypertension found that regular intake of probiotics, such as those found in certain yogurts or supplements, may help ease the condition. Researchers looked at data from nine studies that examined links between probiotics and blood pressure. The studies involved a total of 543 adults with either normal or elevated blood pressure. People who consumed probiotics had an average reduction in systolic blood pressure (the top number in a reading) of about 3.6 millimeters of mercury (mm Hg) and an average reduction in diastolic blood pressure (the bottom number) of about 2.4 mm Hg, compared to those who did not consume probiotics. Probiotics’ benefits seemed greatest among people with elevated blood pressure (higher than 130/85), and probiotics with multiple types of bacteria lowered blood pressure more than those with a single type of bacteria, the researchers noted.4 ........................................................

Study predicts 40% of U.S. adults will develop Type 2 diabetes Philadelphia, PA Nearly half (40%) of the adult population in the U.S will develop Type 2 diabetes during their lifetime. That was the finding of a major study published in The Lancet Diabetes & Endocrinology. Researchers also predicted that certain ethnic minorities are even more susceptible. A team of U.S. researchers combined data from nationallyrepresentative U.S. population interviews and death certificates for about 600,000 adults. That’s how they estimated trends in the lifetime risk of diabetes and years of life lost to diabetes between 1985 and 2011. The 26-year study showed that the lifetime risk of developing Type 2 diabetes for the average American 20-year-old rose from 20% for men and 27% for women in 1985– 1989, to 40% for men and 39% for women in 2000–2011. The largest increases were in Hispanic men and women, and non-Hispanic black women, for whom lifetime risk now exceeds 50%.5

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

November 2014 l 25

EMOTIONAL WELLNESS

How do you envision the holidays?

Keep stress out of the picture

By Mamiko Odegard, Ph.D.

R 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.

eady or not, here come the special days in November and December when many of us feel more stress than joy. A survey conducted by the American Psychological Association found that over half of women experienced increased stress affecting their physical and emotional health during the holidays.1 However, when you create your vision of how you want to experience these occasions, you lay the groundwork for truly festive times with less stress. Starting with you, the most important person, your goal is to practice self-care by meeting your needs first. By doing so, your family and friends will be happier and appreciate you even more as you, too, can join in to relax and enjoy the celebrations. Here are tips to help you and your loved ones thrive during holiday celebrations: • Think of how you want the holidays to unfold. How do you want to enjoy the holidays—relaxing, traveling or hosting cozy gatherings? Do you enlist family or friends to bring a favorite potluck dish so you can avoid doing all the cooking and cleaning? • Within your immediate family, take turns describing how you would like to spend Thanksgiving, Hanukkah and Christmas. Then find commonalities to fulfill each of your interests and desires. This doesn’t mean devoting your whole holiday event

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to that one person’s wishes. Instead, it is about the spirit of the holidays and talking about what creates happiness and a sense of well-being, to do activities in which you each have a say. • Share well in advance your intentions to travel or your plans for spending your vacation. Perhaps you celebrate together before or after your travel... or you agree that a planned activity will be the “theme” of gifts such as ski clothing, beach towels or bicycle gear. Sometimes, the time together is much more rewarding when it’s celebrated on different days, similar to how many of us celebrate birthdays for a whole week. • Shop all year-round (this is my personal favorite). When I see an item that I know a family member or close friend would enjoy, I buy it right then. This way, I’m not stressed trying to find the perfect gift at the last minute. • Schedule time to eat nutritiously, sleep well, and to have enough private time to truly be able to experience love and gratitude all around you. Now is the time to start new family traditions that can better serve you for years to come. Here’s to happy holidays! Reference: 1 APA Survey Shows Holiday Stress Putting Women’s Health at Risk. American Psychological Association. December 12, 2006. Retrieved from http://www.apa. org/news/press/releases/2006/12/women-stress.aspx

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SPIRITUAL WELLNESS

Give thanks for the gift of adversity By Chaplain Donna Kafer

“ Give thanks to the Lord, for He is good; His love endures forever.” —Psalm 118:29

hearts. We may feel overwhelmed and crushed during our trial, but once we’ve struggled through the darkness and into the light, we often realize that we’re stronger because of it. The Lord helps us to understand that He is in the midst of our suffering and will ease our burden, carrying us through it all to wholeness and peace.

Through the dark valleys of despair our Lord will carry us, lest we fall into discouragement. Through His abiding presence of mercy, we’ll be able to walk confidently, thanking Him for His goodness, even in the midst of seemingly hopeless situations.

We can lovingly give thanks to our Father in Heaven for seeing us through the difficult and stressful troubles that have occurred in our lives. For in remembering the gift of mercy and grace He has lavished on us, we can gratefully praise Him for showing us His glory. Though the enemy meant our heartaches for evil, God turns them into beautiful and majestic opportunities to give us hope. How great is our God? The Lord not only strengthens us, He gives us wisdom and insight into His monumental provision for us.

ost of us, at one time or another, have experienced some type of adversity. Life-altering, mindnumbing adversity. These painful, difficult times can often make us feel alone and spiraling out of control, but if we’ll remember to call out to God, He will reassure us that we’re not alone. For He is faithful even when we feel faithless and He will walk with us, even though our hearts fail for fear.

“I will give you thanks, for you answered me; you have become my salvation.” ~ Psalm 118:21 This ability to practice thanksgiving and gratitude is a gift from our loving Father, one that is born in the fire of affliction. It’s difficult to understand at first, but suffering can yield a heart that is full of gratitude and thankfulness. Adversity sharpens, strengthens us There is something about adversity that sharpens our senses and strengthens our 1-800-344-8797

Life will continue to be fraught with struggles and difficulties, but the Creator of the universe will continue to lead us safely to shore. He does not take our suffering lightly, for He knows when we grieve and when we have reached the absolute limits of our endurance. We can confidently remain grateful and filled with the praise of thanksgiving, no matter how great our pain, no matter how great the suffering.

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.

November 2014 l 27

FAMILY MATTERS

Holiday gift-giving on a budget Keep costs low, and the cheer high

o the holidays tend to strain your pocketbook? Keep the holiday season bright—without busting your budget—with these low- and no-cost gift ideas.

Merry mugs Flavored coffees and teas make a welcome holiday treat, especially when artfully arranged in festive mugs. Inexpensive mugs can be found at grocery, craft and dollar stores. Coupon books These personalized treasures can mean so much; perhaps you know busy parents who could use a night of baby-sitting or a homemade dinner. Know someone who could use some extra help around the house? Present them with a coupon for three hours of yard work or three “handyman” hours. Cookie kits Know someone with a hand for baking? Bundle a bag of cookie mix (or the actual ingredients), seasonal cookie cutters and toppings (think sprinkles and icing) in a colorful gift tin. Don’t want to go the cookie route? Provide supplies for muffins, caramel apples or anything else that would please their palate.

or loved one and include special quotes or Bible verses. Print it out on special paper or make it into a bookmark or magnet. Shop sales Watch the weekly ads for good deals. By purchasing now, not only can you save with big sales, but you can also avoid the holiday crowd. Plus, you can space out your purchases so you’re not spending so much at once. Propose a family gift exchange If you find yourself financially burdened because you feel you have to buy everyone in the family a gift, propose a gift exchange. Set a spending limit and draw names. Also consider a white elephant gift exchange. You may not get what you’ve always wanted, but you will get plenty of holiday laughter! Helping out people on a budget Perhaps you’re not feeling the holiday pinch but know others who are. Suggest that your gift to them be stamps for their holiday greeting cards. Perhaps you can cover the cost of their wrapping paper, bows and ribbons.

Sentiments from the heart Simply expressing your love and gratitude for someone can be the best gift of all. Write a poem, card or letter to a friend 28 l VITAJOURNAL

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Cybersecurity: Keeping your information secure in the digital age

hanks to the Internet, it’s now easier than ever to communicate, conduct business, manage finances and even shop. This means our personal information is more readily accessible than ever before, which can be an irresistible temptation for criminals. These cyber villains— hackers, scammers, identity thieves and more—exploit the Internet’s vulnerabilities to steal information for their own personal gain.

• Set strong passwords, change them

Though nothing is completely foolproof, there are steps you can take to protect your information. Help safeguard your digital devices with these tips from the U.S. Department of Homeland Security:

amount of personal information you post online.

regularly, and don’t share them with anyone.

• Keep your operating system,

browser and other critical software optimized by installing updates.

• Treat your mobile device like your

home or work computer. Keep your software updated and use strong passwords to lock access to both the device and sensitive applications.

• Use privacy settings and limit the

Don’t feed the phish Protect yourself against phishing scams: emails, texts or websites that impersonate legitimate businesses, financial institutions or government agencies in order to steal your

personal information. Avoid a phishing attack with these steps:

• Delete emails and text messages

with urgent requests for personal or financial information.

• Don’t click on any links in these

communications or call any listed phone numbers.

• Don’t email or text personal information.

• Keep your computer security software up-to-date.

References: Cybersecurity 101. U.S. Department of Homeland Security. Retrieved from http://www.dhs.gov/sites/default/files/publications/ cybersecurity-101_2.pdf E-mail Fraud/Phishing (2013). Royal Canadian Mounted Police. Retrieved from http://www.rcmp-grc.gc.ca/scams-fraudes/phishing-eng.htm Phishing (2011). OnGuardOnline.gov, Federal Trade Commission. Retrieved from http://www.onguardonline.gov/articles/0003-phishing Tips for being safe online tip card. U.S. Department of Homeland Security. Retrieved from http://www.dhs.gov/sites/default/files/publications/ Older-Americans-Tip-Card.pdf

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TriVita's 10 Foundational Values

Director of Publications Pam Molenda Creative Director Craig Hedges

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

1. Scientifically Validated Formulas

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

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

2. Unique Delivery Systems

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

3. Controlled Laboratory Studies

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

4. Pure Ingredients

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

5. Current Good Manufacturing Practices (cGMP) Compliant

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

6. Third-Party Testing and Certification

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

7. Quality-Controlled Packaging and Production

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

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

8. Dedicated to Product Innovation

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

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

10. Complete Customer

Satisfaction Guarantee

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

30 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 1-800-344-8797. 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:

facebook.com/TriVita

twitter.com/TriVitaInc

youtube.com/TriVitaInc

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TRIVITA WELLNESS CENTER SERVICES BIOIDENTICAL HORMONE REPLACEMENT THERAPY

Is your hormonal tank on empty?

THERMOGRAPHY

Harolyn Gilles, M.D., FAAFP

Seeing is knowing.

FITNESS TRAINING

WE’LL GET YOU ON TRACK

bio-energetics

DETECTING THE BODY’S IMBALANCES

THE TRIVITA WELLNESS CENTER IS HERE FOR YOU! A fully licensed medical facility, the TriVita Wellness Center can be your trusted Wellness Resource, no matter where you call home. CALL TOLL-FREE: 1-888-669-5036 or visit us online: TriVitaWellnessCenter.com 1-800-344-8797

November 2014 l 31

TriVita, #412-44550 South Sumas Rd. Chilliwack, BC V2R 5M3 Canada SOURCE CODE

ID NUMBER

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