TriVita VitaJournal December 2013 - CA

experience wellness®

December 2013

A life of giving

James & Betty Robison

pgs. 6-7

Essential D— Your “sunshine” Vitamin

p. 14

The “terrible trio” that attacks wellness Lacramioara Burlacu, M.D.

p. 18

Season’s Greetings from TriVita

THOUGHTS FROM THE EDITOR

“ Giving improves physical and mental health, enhances communal bonds, spreads wealth—and best of all, it’s contagious.” —Diana Rico

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

s you are receiving this month’s VitaJournal, you’re either feeling pretty good about progress made on your holiday shopping or you’re one of the many procrastinators looking to hit the malls on Christmas Eve.

My youngest daughter, Chelsey, recently mastered something I haven’t. She finished the bulk of her Christmas shopping before the calendar turned over to November. Chelsey loves to create beautiful handcrafted gifts that she may not have spent much money on, but you can guarantee they’re well thought out and unique to the person she gives them to. I would guess that the joy she experiences in giving these labor-of-love gifts is well-matched to that of the receiver.

Most refer to November and December as the season of giving, but not so with James and Betty Robison, who we are pleased to feature this month. They are committed to helping restore lives both physically and spiritually not just during the holiday season, but all year long. Read their inspirational interview on pages 6–7.

I heard a statement from a highly respected man once that I’ll never forget. He said, “If you hold on so tightly to what you have in your hand, that’s all it’s ever going to be.” He was referring to things of monetary value. I was raised with the view that we are blessed to be a blessing to others. I’ve sometimes been criticized by others for giving a few bucks to someone on the street because “They’ll only use it for drugs or alcohol.” My answer is always the same—If I feel compelled in my spirit to give something away, the only thing I need to worry about is following that prompting. It’s not my concern what the recipient does with it. Giving doesn’t only make you feel good—it can also measurably impact your health physically, emotionally and spiritually.

6. Give and Receive Love

During this special holiday season, we’d like to give our Members a gift. When you call in to place your order of $125 or more, you’ll earn product credits that you can use toward additional products. They also make healthy stocking stuffers! See page 5 for details.

May this holiday season be your healthiest and happiest yet!

7. Be Forgiving

See you in January,

Emotional

8. Practice Gratitude 9. Develop Acceptance Spiritual

Pam Molenda, Editor

10. Develop a Relationship with God Email me! pam@TriVita.com

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DECEMBER 2013

the Season of Giving, 6 Experiencing All Year Long Inspiring insights from James and Betty Robison.

the Key to Healthy Aging?

8 What’s Jarir G. Nakouzi, M.D.: Controlling chronic inflammation is the first step.

p. 6

Beautiful Land that 10 The Gave Us Nopalea ™

Sonoran Desert: the wellspring for TriVita’s anti-inflammatory wellness drink.

Ask Dr. Conard 12 Mild B-12 deficiency can speed dementia.

Key Nutrients in Essential D 14

Proprietary blend helps ensure maximum absorption. ™

The “Terrible Trio” Damaging Wellness 18

Lacramioara Burlacu, M.D., on stress, obesity and inflammation.

p. 8

Eating for Wellness 2 0

Strengthen your immune system with select foods.

Younger, Feel Younger, 25 Think Be Younger

Harolyn Gilles, M.D.: How to fight off rapid aging.

Ease the Stress of Holiday Events 28

Mamiko Odegard, Ph.D., on invigorating relationships. p. 18 Follow us on:

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facebook.com/TriVita

twitter.com/TriVitaInc

youtube.com/TriVitaInc

December 2013 l 3

PURSUING WELLNESS

Have you given yourself a gift lately?

By Michael Ellison

D

ecember is the season of gift-giving, when most people spend considerable time and yes, money, to give special gifts to the important people in their lives. I would like to ask each of you as gift givers this question: Have you given yourself a gift lately? In no way am I suggesting less Michael R. Ellison gifting for others, but as the Founder of TriVita great industrialist Harvey Firestone said, “You get the best of others when you give the best of yourself.” In essence, the purpose of giving to ourselves is so we can give the best of ourselves to others.

What are some gifts we can give ourselves? We can start by looking at the 10 Essentials for Health and Wellness.

For example, forgiveness is a very generous gift that many struggle to give—but when given, what a difference it makes in the way we interact with others! Forgiveness to ourselves allows us to more freely forgive others and thereby creates a better world to live in.

I am grateful for my company and the people I get to interact with. I am grateful for the fact I get to live doing what I love to do.” I guess you know what he received in return: my gratitude for just hearing him sharing his gratitude list! Gratitude is a gift we must give ourselves daily.

Wellness is such a beautiful gift when we give it to ourselves through a healthy lifestyle. When wellness is lacking, we notice how important it is in our lives and the lives of others.

I would like to encourage you to make a list of those meaningful gifts you could give yourself; gifts that you can personally enjoy but that will also help you give your best to others. These can include sleep, forgiveness, gratitude, time for exercise, friendships, prayer, meditation and many more. Anthony Robbins said it in a powerful way: “Life is a gift, and it offers us the privilege, opportunity and responsibility to give something back by becoming more.”

May your Christmas and holidays be filled with joy and cheer!

What about the gift of gratitude? It allows us to focus on what we have rather than what we desire or even need.

The other day I called a colleague and when I asked how he was doing, he immediately began sharing the gratitude list he starts each day with. It went something like this: “I am grateful for my wife, my children, my grandchildren.

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Y H S! LT AY EA ID H OL H

It’s a jolly old jumble!

Put on your holiday thinking cap for this festive word scramble.

Hints and answers are below.

1. gireganrbde amn __ __ __ __ __ __ __ __ __ __ __ __ __ __ 2. staitepino

__ __ __ __ __ __ __ __ __ __

3. sdalcne

__ __ __ __ __ __ __

4. tnasa slacu

__ __ __ __ __ __ __ __ __ __

5. neatorsmn

__ __ __ __ __ __ __ __ __

6. wmsonna

__ __ __ __ __ __ __

7. goiksctn

__ __ __ __ __ __ __ __

8. aucefktir

__ __ __ __ __ __ __ __ __

9. sieghl

__ __ __ __ __ __

10. iolemtest

__ __ __ __ __ __ __ __ __

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December 2013 l 5

LIFE OF GIVING

Experiencing the season of giving, all year long: James and Betty Robison The VitaJournal is privileged to offer this exclusive interview with James and Betty Robison, co-founders of LIFE Outreach International (LOI). LOI is a global ministry that has helped the poor and needy, starting in the U.S. and growing to six continents. During this season of giving, share the insights of a couple whose faith, hope and charity have transformed lives around the globe. For more on the Robisons and their work, visit LifeToday.org.

VJ: Fifty years ago this year, the two of you founded the James Robison Evangelistic Association, which evolved 25 years later to become Life Outreach International (LOI).

What prompted this?

The Robisons: Many years ago, I (James) recognized the damage that came from ministries too often being personality-centered. God led me, along with our ministry leadership team, to diligently seek having a purpose-led ministry centered on outreaches that have proved to be effective.

We changed the name to “LIFE Outreach International” to better represent and facilitate our global efforts.

VJ: Why did you extend LOI to become a global mission?

The Robisons: Our closest friends are Michael (TriVita Founder) and Susan Ellison. For many years, Michael assisted our ministry in media outreach. Years ago, 6 l VITAJOURNAL

Michael told us about some mission trips he had taken when he was young, and the lasting effect they had on his life. He encouraged us to visit mission outreaches in Third World countries.

When we went to Africa some 24 years ago, our lives were forever changed. We saw not only the undeniable need of the suffering, poor, hungry and those in need of clean water, but also the great love and genuine compassion of missionaries and relief workers.

The Robisons: We’re honestly trying to put God’s loving arms around a broken, hurting world and those who so often feel overlooked.

As our work has taken us overseas, we’ve seen how successful relief efforts are when people understand how to best alleviate the suffering and assist those in crisis situations. It is obvious that feeding programs save millions of lives. Drilling fresh water wells totally transforms villages and communities.

VJ: LOI works with 14 key mission projects, ranging from drilling wells for clean water to feeding the hungry to freeing young people imprisoned in human trafficking. What drives these relief efforts?

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James and Betty Robison are committed to helping restore lives, both physically and spiritually. Their outreach programs span six continents, from Afghanistan to Zimbabwe.

It also opens the door for those who want to share the Source that inspires their compassionate actions.

everywhere, our outreach multiplied almost immediately—more than 10 times over.

People have needs—both physical and spiritual. Time and again, the missionaries we partner with point individuals to God and tell them about the power of God’s love. Over the years we have literally given people life and, at the same time, witnessed those in need put their faith and trust in God. As Christians, we communicate that God gives us life through His Son, Jesus. We say repeatedly, “We do not love in word only, but also in deed— in action.”

It has been a wonderful journey as we, through the “LIFE Today” television program, seek to expose viewers to other noteworthy outreaches and ministries. The impact has been indescribable and has literally gone around the world.

VJ: Once you committed to helping people all around the world, there was a dramatic effect on LOI. Would you talk about that?

The Robisons: Our life purpose is serving others. As Scripture tells us, “The greatest among you is a servant.”

When we determined to spread the love of God to those in need 1-800-344-8797

“We’re trying to put God’s loving arms around a broken, hurting world.”

VJ: Commitment to serving others is the bedrock of both LOI and TriVita, and now both organizations have extended their missions around the globe. What common values are the foundation of this growth?

The Robisons: We share a deep desire to help those who are hurting, hungry or experiencing health challenges.

Years ago, Michael recognized that we have a health crisis in America.

He began to focus on helping people understand that their body is God’s temple, and we need to take care of it. He found many doctors and nutritionists committed to the same goals. TriVita was born, along with a sincere mission desire to help others take wellness seriously and become totally committed visionaries sharing the importance of wellness.

VJ: In this blessed season of giving, what do you pray for?

The Robisons: We pray for every person who recognizes the importance of health, nutrition and fitness to become totally committed and zealous in their efforts to serve others and see lives truly changed. As we celebrate the goodness and gift of God during the Christmas season, we should all diligently seek to express our gratitude and also to become sharers of the greatest gift: life in all its fullness.

December 2013 l 7

THE DOCTOR IS IN

Key to healthy aging?

Controlling chronic inflammation

By Jarir Nakouzi, M.D.

C An international consultant, 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.

8 l VITAJOURNAL

hronic, or long-term inflammation, has been headlining medical news for several years now, but we actually began to un-mask this health “villain” in the 1950s. That’s when the German physician Hans Heinrich Reckeweg discovered that if left untreated, chronic inflammation could lead to such diseases as rheumatoid arthritis, diabetes, lupus, depression and even cancer.

Today, research continues to show how this condition can harm us, and the latest news is disturbing: Chronic inflammation can prevent us from enjoying a healthy old age.

According to an article in the Canadian Medical Association Journal, researchers examined data from 3,044 healthy, middleaged adults in the United Kingdom, starting in 1997–99 as a baseline, and ending in 2007– 09 after a 10-year follow up. Inflammation was assessed by measuring a substance called Interleukin-6, a marker of inflammation. This study showed that chronic inflammation was associated with a wide range of unhealthy aging conditions such as strokes, heart attacks, cancer and decreased quality of life.

CRP: a better predictor of aging diseases Two findings that are particularly interesting emerged from this study. The first one is that when Interleukin-6 was replaced by

C-reactive protein (CRP), similar associations were found between levels of chronic inflammation and risk for unhealthy aging conditions.

The second finding is that assessing longterm inflammation by repeat measurement of CRP is a better predictor of unhealthy aging diseases than just a single measurement, as was routinely done in the majority of past studies.

These findings are so encouraging because they give a practical and simple way of monitoring your health: ask your primary care physician to regularly check your CRP level. This will guide you both in assessing your level of chronic inflammation, and deciding how to proceed. If your CRP level is above 10 (as determined by a simple blood test), you are at risk for diseases caused by chronic inflammation. What can you do now to prevent these from striking in the future?

And what can you do now to prepare for healthy later years in life as well?

The obvious answer is to start doing all you can to reduce chronic inflammation.

The chart here, which I developed for my patients, is an easy-to-follow reminder of what you can do to improve your health now and to stay healthy.

TriVita.com

Learn

Anti-inflammation, pro-wellness essentials

Humility Gratitude/Appreciation

Attitude

Give Love Forgiveness

Nutrition • Organic food • Fresh vs. processed • Supplements

Information • Homeopathy • Education • Meditation • Spiritual connection

To illustrate how this chart can help you, take for example “supplements” under the subheading “Nutrition.” You can ask yourself: “Is there any high quality nutritional supplement that can assist me in reducing chronic inflammation?”

Of course, every component in this chart is important in promoting health. Indeed, the world has shifted significantly in our modern era: 1-800-344-8797

Allow yourself to receive Love Contentment/Acceptance

Tools • Enzymes • Probiotics • Hormones

Lifestyle Modification

Quality Water Restorative Sleep

Exercise

Conscious Deep Breathing Keeping Active

Stress Management Techniques

Take a walk Enjoy nature Talk to a friend Pray

Our environments are toxic and our lifestyles are unhealthy, to a degree never before experienced by humans.

We suffer from obesity, poor nutrition, soil mineral depletion, geneticallymodified food, inadequate sleep and too much stress. That’s why the elements in this chart are so important, covering the physical, emotional and spiritual aspects of wellness. You may be used to seeing them presented in a

different way as TriVita’s “10 Essentials for Health and Wellness” (see page 2).

If you want to be healthy now and keep yourself healthy into old age, the message is clear: Protect yourself against the dangers of chronic inflammation by practicing the components of wellness.

December 2013 l 9

SONORAN STORY

The harsh, beautiful land ™ that gave the world Nopalea

An anti-inflammatory breakthrough in TriVita’s own backyard

D

o the secrets to a long, healthy life reside in the vast Sonoran Desert—the most extreme desert in the world? It was this desert—straddling parts of North America’s Southwest—that gave the world Nopalea (No-pah lay´ uh). This desert is also home to TriVita’s headquarters, and it’s here that we’re discovering the healing bounty hidden in a deceptively harsh land. In fact, the Sonoran Desert is the second-largest ecosystem on the planet, with a scope of plant and animal life rivaled only by the tropical Rainforest.

TriVita has a tradition of developing innovative wellness products, and the ingredients we use in our formulations come from all over the world. Yet right in our own Arizona backyard, we found that native plants in the Sonoran Desert offer healing properties. We tapped the expertise of local botanists, and the indigenous people, to focus ultimately on the remarkable Nopal cactus (Opuntia ficus indica) and its powerful fruit.

From ancient traditions to modern science We found that the Nopal fruit offers incredible health benefits for the human body. We also found many scientific studies supporting its effectiveness in helping the body do what it does so well: heal itself. The ancient natives have known this health secret for centuries, and they flourish with a long lifespan and vibrant good health. Could we bring this secret to the world? We were determined to find out more.

10 l VITAJOURNAL

The diet of the indigenous people offers them protection from the extreme, harsh environment of the Sonoran Desert. You see, in order for the plants to survive and thrive they must develop anti-inflammatory Bioflavonoids. The most abundant species of plant in the Sonoran Desert, with the highest levels of anti-inflammatory Bioflavonoids, is the superfruit-producing Nopal cactus.

Right now, you can enjoy the anti-inflammatory benefits of Nopalea. The ingredients in Nopalea help to fight off harmful toxins surrounding your body’s cells. So it helps your body reduce inflammation and promote cellular health.

Sharing Nopalea with the world We discovered that the Sonoran Desert is a wellspring of wellness. It provides an abundance of Nopal fruit that we can use to help control runaway inflammation and improve our health, just like the traditional indigenous people do.

TriVita respects the beautiful, rugged Sonoran Desert. That’s why we contract with the indigenous people to harvest the fruit only once per year, according to time-honored traditions.

The native experts in charge of the harvest always consider the future when they agree to share their Nopal fruit.

You can be assured that every time you open a bottle of this delicious drink, you are opening an amazing gift from the Sonoran Desert.

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Call toll-free 1-800-344-8797 or order online at TriVita.com NOPALEA™ DAILY CLEANSE AND NOPALEA™ PROVIDE A POWERFUL “1-2 PUNCH” Nopalea Daily Cleanse perfectly complements our Nopalea. Take them together so your body can fight against the cause (toxins) and the effect (inflammation)—delivering an unrivaled wellness experience.

To reduce inflammation you have to address the levels of toxins in your body. Our Daily Cleanse system uses the Nopal leaf to help the body eliminate these toxins. Nopalea, with its Bioflavonoids from the Nopal fruit, helps the body “turn off” the inflammatory response that can be caused by toxin overload.

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ASK DOCTOR CONARD

Q: What is the link between Vitamin B-12 and dementia?

By Scott Conard, M.D.

A:

We have known for some time that there is a very definite link between Vitamin B-12 status and cognitive (mental) health. Just a few months ago I reported on a study that showed B vitamins delayed dementia. And now a new study from Tufts University shows the B-12/cognitive health link from a different perspective: researchers found that being even mildly deficient in Vitamin B-12 may speed dementia.

Scott Conard, M.D., DABFM, FAAFP, has more than 20 years of successful clinical practice, research and leadership experience.

Through his Texasbased practice and books he’s authored, he empowers people to take control of their health.

Scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging analyzed data on 549 men and women enrolled in the long-term Framingham Heart Study. The subjects, with an average age of 75 at the beginning of the study, were divided into groups based on their B-12 levels. Dementia screening tests were administered over an 8-year period, and researchers found that being in the groups with the lowest levels of B-12 was associated with accelerated cognitive decline.

“Men and women in the second-lowest group did not fare any better in terms of cognitive decline than those with the worst Vitamin B-12 blood levels,” said researcher Martha Savaria Morris.

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Even mild deficiency can take a toll Past research has shown that a severe Vitamin B-12 deficiency can speed dementia but this study suggests that even those with a mild deficiency may experience accelerated cognitive decline—which means that more people may be at risk than previously thought.

“While we emphasize our study does not show causation, our associations raise the concern that some cognitive decline may be the result of inadequate Vitamin B-12 in older adults, for whom maintaining normal blood levels can be a challenge,” said senior author Professor Paul Jacques.

It is well-documented that as we age, B-12 absorption from food becomes more difficult, due to a variety of factors. Because of this, I have long recommended augmenting the diet with a high quality sublingual (under the tongue) Vitamin B-12 supplement.

The sublingual delivery system bypasses the digestive tract, which can disrupt the complex B-12 absorption process. As science continues to show more and more ways that a lack of B-12 adversely affects our health, it becomes even more important that we use a supplement that effectively provides our bodies—and our brains—with the Vitamin B-12 they so desperately need.

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INSIDE THE WELLNESS CENTER

Build wellness on an attitude of gratitude How perspective can empower a life of purpose

By Paul Bernitt This is the final article in a 5-part series with Paul Bernitt, Administrator of the TriVita Wellness Center. Here, Paul explains how TriVita’s 10 Essentials can help everyone experience wellness.

Or are you a victim of your past, trudging along the ruts of pessimism and hopelessness?

You might find a clue in this list of disempowering and empowering words:

ow do you truly feel? What can you do to enhance how you feel to create a positive and growing state of mind leading to complete wellness?

I should

I will

It’s a problem

It’s an opportunity

Life’s a struggle

Life’s an adventure

H

Do you feel physically fit and energized?

Do you feel emotionally satisfied with your relationships? Do you feel connected to the spiritual realm through a greater sense of purpose? In talking about the coaching guidance and expertise we offer at the TriVita Wellness Center in this series, I hope you see that it all circles back to TriVita’s 10 Essentials for Health and Wellness (see page 2).

When we look at life through the eyes of gratefulness (Essential #8), we can turn problems into opportunities and place life’s circumstances into proper perspective. We can write our own “wellness story” based on the conviction that we matter.

Perspective, really, is based on your experience to this point in life. It’s the filter through which we view every choice we make to exercise (or not), eat healthy (or not), and welcome the changes that life brings (or not). So, how do you truly feel and what are you doing to enhance that feeling?

Disempowering words Empowering words

It’s terrible It’s a learning experience These aren’t “just” words—they’re perceptions rooted deep in our thoughts, and they literally create our reality. To bring this down to earth: did you get up this morning dreading the day? (“I have to go to work.”)

Or did you take a few deep, cleansing breaths (Essential #1), and focus on something to be grateful for? (“I’m glad to have a job.”)

Are you ready to enhance how you feel so you can do the things you were meant to do, to live a life of purpose? Then get in touch with us at the Wellness Center. And give yourself a new perspective for the new year.

This year, put some power in your New Year’s resolution. For more information about the Wellness Center and a free in-person or phone coaching session, call 1-888-669-5036, or visit TriVitaWellnessCenter.com.

Paul Bernitt has 15 years of experience in healthcare administration, managing large physician groups and consulting for hospitalowned medical practices. His focus on wellness has been furthered by a degree program in nutrition and transformational psychology at the Southwest Institute of Healing Arts in Tempe, AZ. Paul is Administrator of the TriVita Wellness Center in Scottsdale, AZ.

Do you feel empowered to live in optimal physical, emotional and spiritual wellness?

1-800-344-8797

December 2013 l 13

FROM THE CHIEF SCIENCE OFFICER

Key nutrients in Essential D™

Our proprietary blend helps ensure maximum absorption

By Brazos Minshew

T

here are over 300 million people in the USA and over 30 million people in Canada. Think about this statistic: two out of three people in North America are deficient in Vitamin D. This means that you are quite likely to be deficient yourself!

Brazos Minshew is TriVita’s Chief Science Officer, in charge of formulating the best new supplements possible. You can view many of his Wellness Reports on TriVita.com.

fruits we eat, the fewer sterols we have to make Vitamin D. Remember, the recommendation for optimum health is for children to eat five servings of vegetables and fruit, women to eat seven servings and men to eat nine servings of vegetables and fruit every day.

The next co-factor in Essential D is sulforaphane, a wonderful nutrient found in broccoli, Brussels sprouts and cabbage.

Then, fat-soluble nutrients from nuts, seeds and certain grains help finish the conversion process. These nutrient families—vegetable sterols, sulforophanes, tocotrienols and tocopherols—are critical to converting Vitamin D. A deficiency in any one of these nutrients will stop the conversion process and we may become deficient.

Vitamin D is mostly known for keeping our bones healthy. But even before we start to lose bone density, we might start to lose our ability to make Vitamin D—even teens are found to be low in this essential nutrient because they are missing dietary “co-factors” needed for absorption.

We get our Vitamin D from sunshine and from our diet. Now, TriVita has always encouraged safe sun exposure as an essential for wellness. But medical science is telling us that even people who get enough sunshine may still be low in Vitamin D. We simply are not converting Vitamin D the way we should because we don’t eat right—and this problem gets worse as we age.

Essential D begins with the co-factors we need to create Vitamin D. Then we add 1000 IU of Vitamin D3 (the active form of Vitamin D) to create a perfectly balanced supplement.

Essential D will help you—and two-thirds of the people you know—to get back in balance through this critical nutrient.

The first co-factor in Essential D is based in vegetable sterols. The fewer vegetables and

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Weight loss for life The healthy habits that can keep the weight off for good

I

f you’re looking for a weight loss program, it won’t be hard to find one. The difficulty lies in finding one that works. Complicated meal plans and unsustainable exercise routines rarely result in long-term weight loss. The key to successful weight loss is making changes in your eating and physical activity habits that you can keep up for the rest of your life. This information from the National Institute of Diabetes and Digestive and Kidney Diseases can start you on the road to healthy habits—and weight loss for life.

Your plan for healthy eating It may be hard to stick to a weight loss “diet” that limits your portions to very small sizes or excludes certain foods. You may have difficulty making that work over the long term.

Instead, a healthy eating plan takes into account your likes and dislikes, and includes a variety of foods that give you enough calories and nutrients for good health. Make sure your healthy eating plan is one that:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products

• Includes lean meats, poultry, fish, beans, eggs and nuts • Is low in saturated fats, trans fats, cholesterol, salt (sodium)

According to the 2008 Physical Activity Guidelines for Americans, experts believe all adults should be physically active. Some activity is better than none, and individuals who engage in any amount of physical activity may gain some health benefits. The majority of your physical activity should be moderate to vigorous in intensity. However, adults should aim to include muscle-strengthening activities as well.

You can be physically active every day for one extended period of time, or you can break it up into shorter sessions of 20, 15 or even 10 minutes. Try some of these physical activities:

• Walking (15 minutes per mile or 4 miles per hour) • Biking • Tennis • Aerobic exercise classes (step aerobics, kickboxing, dancing)

• Energetic house or yard work (gardening, raking, mopping, vacuuming) It’s not always easy to change your eating and physical activity habits. You may have setbacks along the way.

But keep trying—you can do it!

and added sugars Your plan for regular physical activity Regular physical activity may help you lose weight and keep it off. It may also improve your energy level and mood, and lower your risk for developing heart disease, diabetes and some cancers.

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December 2013 l 15

WELLNESS STORY

“ Nopalea has honestly changed my life.” “ I was feeling very tired after falling on the ice. I could hardly climb the stairs, which used to be so easy. I was very slow and couldn’t do my usual work, only light jobs at home. It was hard to work in the garden or wash clothing. I had to stop my job at the store because of overwhelming weakness. All I wanted to do was sleep. ife was sad and boring and I didn’t want to be around L other people. Now, after taking Nopalea, I can work in the garden again, take my grandson to the park, and be more productive and focused at my job. hat’s not all! Now I take long walks, go up and down the T stairs, do my daily chores at home and have more energy than ever before. Nopalea has honestly changed my life.

I could not ask for more.

L ife is great and I have been relieved of the horrible pain that I used to have. I feel like a younger person and look forward to doing more daily. Now I can go out with my friends again and enjoy myself. I am very positive, knowing that my strength is back.

I was thrilled at the amount of relief and comfort Nopalea has given me. I could not be any happier or more positive.

I can sit for longer periods of time which means I will be able to fly to Germany and see my grandchildren again.

I am very happy that I discovered Nopalea. Anybody with pain or weakness should try Nopalea… it really works!”

Donna L., Member—Oakland, NJ

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

Had success with a TriVita product?

Tell us about it—and get $25 in TriVita Product Credits*

How has a TriVita product enhanced your health? Please let us know!

Simply email or mail your wellness success story to: Email: Story@TriVita.com Mail: TriVita Inc. Attn: Story 16100 N. Greenway Hayden Loop, Suite 950 Scottsdale, AZ 85260 Help spread the wellness message, and help yourself to $25 in products! *Once we receive your signed release, you’ll get a $25 TriVita product credit added to your account.

16 l VITAJOURNAL

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Why naps are good for you Clinical studies prove their value

T

he need for sleep is beyond debate. No wonder it’s #3 in TriVita’s “10 Essentials for Health and Wellness.” A good night’s sleep helps enhance heart function, hormonal maintenance and cell repair.

It also boosts memory and overall brain function. Sleep deprivation causes the opposite effect and can ultimately degrade your health.

Napping benefits Throughout the world (not so much North America) napping is an established daytime ritual. Millions of Chinese workers nap at their desks for an hour after lunch, and daytime napping is common in many European countries. However, the truth is very few North American workers would risk taking a nap at their desk.

Studies have actually shown that napping can benefit mental clarity, creative thinking and improve memory. Naps can even have a physical benefit. One study of over 23,000 Greek men showed that participants who napped three times a week had a 37 percent lower risk of dying from heart disease than those who didn’t nap. Another study showed that people who napped had higher test scores on memory tests.

Sleep experts have determined that daytime naps can help: • Improve alertness • Boost creativity • Reduce stress • Improve perception, stamina, motor skills and accuracy • Enhance mood and boost memory How much nap-time is right for you? Ten to 15 minutes of sleep seems to be the optimum amount for improving mental performance and alertness.

Longer naps tend to leave people feeling drowsy and less alert.

Here are some tips to maximize the value of your nap.

• Set an alarm for the specific amount of time you want to sleep.

• Don’t sleep for too long, or you will wake up feeling groggy.

• Choose the right time of day when your energy levels are naturally decreased.

• Experiment with different times of the day, different nap lengths and different ways of waking up.

• Establish a napping space with as little light as possible.

Don’t ignore your daytime sleepiness. A good snooze can really brighten the rest of your day.

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Call toll-free 1-800-344-8797 or order online at TriVita.com December 2013 l 17

THE DOCTOR IS IN

The “terrible trio” that attacks wellness: Obesity, stress and inflammation

By Lacramioara Burlacu, M.D.

I

t is said that if you put a frog into a pot of boiling water, it will leap out right away to escape the danger. BUT, if you put a frog in a pot filled with water that is cool and pleasant, and then you gradually heat the pot until it starts boiling, the frog will not become aware of the threat until it is too late. The frog’s survival instincts are asleep and cannot detect slow changes.

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

18 l VITAJOURNAL

Obesity is like that heated water: it comes slowly and silently. When the body receives more calories than it burns, over time the result is excess weight. A little indulgence today, an extra helping of a favorite food tomorrow, a get-together with friends over the weekend... bit by bit, it all adds up.

In the same gradual way, sleep deprivation settles in: there’s extra work to do late in the evening—once, we think; those emails from friends and family just have to be answered, just tonight, we tell ourselves. This is how we build habits. By repeatedly responding to a situation the same way, we instill a habit of eating nutritious food, or not; a habit of getting enough sleep, or not. And exercise?

Who has time?

Slowly, bad habits bring us down Eventually, our hurry-up, sedentary lives, our overeating and sleep deprivation bring our energy level down so far that we can’t imagine ourselves being fit and physically active. And why does my knee hurt? Why is my hip sore? Inflammation has worked its way into our lives and put restrictions on what we can do. What has happened is that obesity, stress and inflammation have silently attacked our wellness. They are so common and gradual that many people aren’t even aware of them—until the boiling water has made it too late.

Let’s look at the basic facts at work here.

Cortisol is the natural chemical messenger (hormone) produced by the adrenal glands situated on top of each kidney; it increases in the morning by 50 percent and produces the awakening response in the body.

Cortisol is also called “the stress hormone”: it prepares the body for a new day of work.

This natural hormone increases the sugar in the bloodstream and prepares the brain to use glucose.

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OBESITY

STRESS

INFLAMMATION

Cortisol also acts as an anti-inflammatory. When an injury happens, the whole cascade of the inflammation response is enhanced; after a while the natural mechanisms will balance and counteract against inflammation to stop it. Otherwise, the body will fight against itself. Any process in the body has its own balance and auto-regulation. Once a process starts, the body has already prepared to counteract to stop it after the mission is accomplished.

The other is to measure the blood level of C-reactive protein (CRP), the nonspecific marker that says that your level of inflammation is up.

have shown that lack of sleep reduces our ability to manage inflammation.

Ways to measure inflammation In acute or chronic inflammation, we have ways to see if the “mission accomplished” signal hasn’t been received, resulting in a sustained level of inflammation. One is to find the erythrocyte sedimentation rate (ESR), which measures the rate at which red blood cells separate from the plasma and fall to the bottom of a test tube.

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If the inflammation response gets stuck in the “on” position, the body is burned out. In time, cortisol triggers less anti-inflammatory response. At the same time, body fat slowly and silently releases inflammatory substances that will damage blood vessel walls, opening the door to heart conditions.

Recent studies have found that chronic psychological stress is associated with losing the ability to regulate the inflammation response. Exposure to chronic stress is considered the most toxic because it is most likely to make us more susceptible to disease. What’s more, experimental studies on the effects of extreme sleep loss in humans

It is a vicious cycle, damaging our health: stress/sleep deprivation, obesity and inflammation. But there are ways to break the grip of these threats to wellness; in fact, the “solution” is fairly simple: 1. Get a full night’s sleep to help you manage your stress.

2. Eat a balanced diet of nutritious foods.

3. Take part in physical activities.

4. Practice relaxation techniques such as deep breathing, which keep your mind clear and improve your ability to stick to your goals.

December 2013 l 19

EATING FOR WELLNESS

5 foods with more Vitamin C than oranges

By Christa Orecchio

V

Christa Orecchio is a Certified Clinical Nutritionist and Holistic Health Counselor. She is also the founder and owner of The Whole Journey, a clinical nutrition and health practice located in Encinitas, CA.

itamin C is vital to our health.

Not only does it help boost immunity, but it also plays a crucial role in the production of collagen, the main protein found in skin, hair and nails. Vitamin C is a star in the formation and repair of cartilage, blood vessels and tendons. Plus, its antioxidant power kills unnecessary poisons, or free radicals, that don’t belong in our system, while helping us maintain proper adrenal function (which affects our energy levels and ability to respond and adapt to stress).

There is no doubt about it: more Vitamin C is needed during times of increased stress.

Using food as medicine is my favorite way to pack in this powerhouse.

Going beyond oranges!

Is it me or have oranges dominated the Vitamin C scene for years? While I love oranges and appreciate their Vitamin C content, we might want to spread the love to other foods that contain just as much Vitamin C as well as other vitamins and minerals.

The average orange contains around 83 milligrams (mg) of Vitamin C. Let’s talk about five foods packed with even more than that per serving!

Papaya: 96 mg/cup Putting one cup of papaya in a smoothie from time to time, or having it as a snack with a tablespoon

20 l VITAJOURNAL

of coconut butter, will give you a good dose of Vitamin C. Plus, papaya is high in fiber, the antioxidant beta-carotene (antioxidants work better when combined together), folate to keep your moods happy and the digestive enzyme papain.

Red bell pepper: 190 mg/cup Slice up your red peppers and get out the hummus.

This is the perfect snack, packing double the amount of Vitamin C as an orange. Red bell peppers are on the “Dirty Dozen” list, which means that they are important to buy organic. Otherwise they are sprayed with pesticides, which absorb into the entire vegetable. So instead of giving your body a boost, you give it a burden to process.

Red bell peppers are a great food to support kidney health as well.

Kiwi: 137 mg/serving This beautiful green fruit packs 5 grams of fiber per cup. It also contains potassium to help your body maintain fluids and minerals in balance.

That makes kiwi good for your blood pressure!

Cauliflower: 128 mg/small head Low in calories and low in sugar, cauliflower shines not only for its Vitamin C content but also because it contains a powerhouse antioxidant called sulforaphane. Sulforaphane

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Cider Roasted Vegetables Prep and cook time: 1 hour Serves 8–10

assists the body in producing more mitochondria, the powerhouse of our cells. Mitochondria serve many roles that are crucial to generating energy at the most basic level. They help protect against cell death and improve brain function.

Camu berry: 480 mg/teaspoon Last but certainly not least is the camu berry. A true super food, the camu berry wins this contest as one of the world’s most abundant sources of Vitamin C, containing as much as 60 times more C per serving than an orange. This antioxidant-rich berry from the Amazon is also replete with potassium, calcium, protein, betacarotene, amino acids and powerful phytochemicals.

Ingredients

Vegetables: 6 baby gold, purple, or red potatoes, cut up (may also use yams or sweet potatoes) ½ cup butternut squash or pumpkin, peeled and cubed 3 tablespoons grapeseed oil 1 sweet or red onion, cut into wedges 2 carrots, sliced ½ head of cabbage (green or purple), sliced 1½ cups broccoli florets 1 cup cauliflower florets 1 yellow squash, cut into half moons 1 handful whole green beans, trimmed 1–2 portobello mushrooms, sliced or cut up 1–2 cloves of garlic, minced sea salt and ground pepper

Dressing: 3 tablespoons grapeseed oil 3 tablespoons apple cider vinegar 1 cup natural apple cider 1 tablespoon honey

Directions

Preheat oven to 375 degrees. Toss potatoes and butternut squash in 3 tablespoons grapeseed oil and place in large roasting pan. Season with sea salt and ground pepper and bake for 20 minutes. While potatoes and squash are baking, prepare the dressing. Stir to blend all ingredients.

Pour the sauce over remaining veggies; toss well to coat. Add veggies to potatoes in roasting pan. Sprinkle with warming spices if desired. Roast for another 16–20 minutes or until veggies are tender.

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RESEARCH DESK Sleep influences food choices

Berkeley, CA

Lack of sleep may contribute to poor eating habits, according to a study at the University of California, Berkeley that examined the brain regions that control food choices. Using functional magnetic resonance imaging (fMRI), researchers scanned the brains of 23 adults both after a normal night’s sleep and a night without sleep.

“What we have discovered is that high-level brain regions required for complex judgments and decisions become blunted by a lack of sleep, while more primal brain structures that control motivation and desire are amplified,” said senior study author Matthew Walker. He added that, “high-calorie foods also became significantly more desirable when participants were sleepdeprived. This combination of altered brain activity and decision-making may help explain why people who sleep less also tend to be overweight or obese.” ............................................................................................

Unhealthy living in seniors may lead to disability

Dijon, France

Unhealthy lifestyle habits including lack of exercise, smoking and poor diet may increase the risk of disability in seniors, say researchers at France’s National Institute of Health and Medical Research.

Almost 4,000 people over the age of 65 were interviewed about their lifestyle habits and then followed for 12 years. Scientists found that people with low or medium levels of physical activity had a 72 percent increase in risk of disability; smokers had a 26 percent increased risk; those who ate fruits and vegetables less than once a day had a 24 percent increased risk; and those with all three unhealthy behaviors had a 50 percent increased risk. Researchers said that although these lifestyle behaviors are associated with an increased risk of disability, people can always change their behaviors. ............................................................................................

A big breakfast can help with weight loss

Tel Aviv, Israel

Making breakfast your largest meal of the day improves your chances of weight loss compared to eating your largest meal at dinner, according to a study in the medical journal Obesity.

Researchers at Tel Aviv University recruited 93 obese women and put them on a 1400-calorie diet for 12 weeks. All the women had a 500-calorie lunch but half had a 700-calorie breakfast and 200-calorie dinner while the other half had a 200-calorie breakfast and a 700-calorie dinner. All the women lost weight and inches off the waist but the women who ate the larger breakfast lost significantly more: an average of 17.8 pounds and 3 inches versus 7.3 pounds and 1.4 inches. The women in the large breakfast group also had lower levels of ghrelin, the hunger-regulating hormone, and decreased insulin, glucose and triglyceride levels.

22 l VITAJOURNAL

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TriVita’s Healthcare Professionals

A key exercise benefit: greater brain health Regular activity can make a difference

T

he medical community unanimously agrees that exercise contributes to a healthy heart. Now there is a healthy consensus that exercise strengthens your brain. Research shows that aerobic exercise can actually reduce the level of brain loss and reap strong brain benefits. Exercise reduces your lifetime risk of Alzheimer’s by 50 percent and your lifetime risk of general dementia by 60 percent.

Why is exercise such a strong brain stimulator? The simple act of exercise boosts the flow of blood to the brain, causing nurturing chemicals to literally “bathe” the brain. These chemicals stimulate the formation of new brain neurons that enhance memory, learning and the ability to plan and make decisions. They also help repair cell damage and strengthen synapses— the connections between brain cells.

Exercise at any age It doesn’t matter whether you’re young, old or somewhere in between—a variety of studies show that regular exercise can substantially increase brainpower. For example, a major research study conducted by the 1-800-344-8797

Cooper Institute in Dallas, TX, tracked almost 20,000 physically fit adults for 24 years. People who were the most fit at midlife had a much lower risk of developing dementia than those who weren’t physically active.

What if you’ve been slacking in the exercise department? Remember, it’s never too late in life to get moving again for better brain health. A study at the University of Illinois at Urbana/ Champaign looked at people from ages 60 to 79 who completed a sixmonth program of rigorous walking.

The walkers showed an increase in the size of the hippocampus (the part of the brain that aids in communication between two brain areas) and higher levels of brain-healthy chemicals than people who were several years younger.

This study clearly indicates that exercising late in adulthood, even for people who haven’t previously been active, offers strong benefits. There is nothing inevitable about brain decline… and every reason to start or continue exercising.

Brazos Minshew is TriVita’s Chief Science Officer, in charge of formulating the best new supplements possible. He is dedicated to bringing greater health and wellness to TriVita Members. He combines an extensive background in medical science, naturopathy and alternative treatments to create lifestyle and nutritional solutions to prevalent health challenges.

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

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., CCFP, 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.

December 2013 l 23

The power (and pleasure) of pets They can help improve mood… and overall health

A

pet can put a smile on your face… even when you’re having a difficult day. Pet owners say they can literally “feel the love,” and research backs it up. Studies have shown that pets enhance health— especially heart health. A number of studies from the past 25 years indicate that pet ownership provides a multitude of health benefits, including lowering blood pressure, helping prevent depression and possibly even boosting immunity. In fact, one insurance company asks clients over age 75 if they have a pet as a key part of their medical screening.

Pet ownership creates the following health benefits:

A recent statement by the American Heart Association confirms that, “owning a pet, particularly a dog or cat, is associated with lowered cardiovascular risk factors.”

Better lipid (blood fats) levels.

Pet owners usually have lower total cholesterol/triglyceride levels, and are less likely to smoke.

Lower blood pressure. Pet owners tend to have lower blood pressure, a reduced risk for hypertension and lower resting heart rate.

Greater physical activity. People who walk their dog (or play with any other pet) are less likely to be overweight and be more physically active. Pets provide motivation to get up and move. They can also help elevate levels of serotonin and dopamine—nerve transmitters that are known to have pleasurable and calming properties.

Lower stress. Pet owners are more likely to tolerate and bounce back faster from stressful situations.

Improved survival for people with cardiovascular disease. Pet owners, especially people with dogs, tend to live longer than those without pets.

These survival benefits are even more evident in people with cardiovascular disease.

Increased socialization. Pets help encourage friendly connections.

That’s because they are natural conversation starters and icebreakers.

Having pets helps ease people out of social isolation. Sometimes a simple conversation can help spur real social interchange and even friendship.

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THE DOCTOR IS IN

Think younger, feel younger, be younger: an interview with Dr. Harolyn Gilles Harolyn Gilles, M.D., the TriVita Wellness Center physician, talks about rapid aging and how the Center can help you fight back.

What causes rapid aging, and what can be done about it?

Dr. Gilles: There are three specific causes of rapid aging: inflammation, hormone levels and oxidative stress. At the TriVita Wellness Center, we measure the kind of inflammation that causes rapid aging and introduce strategies to break the cycle of runaway inflammation.

We measure your hormones and prescribe the right remedies to create a youthful balance, restoring your hormones to the levels found in younger people. We also measure and reduce the effects of oxidative stress.

Stress and rapid aging reduce our hormones too quickly. Then, we look and feel exhausted because of long-term stress. We spend time with you to help you learn to reduce stress and focus on your sense of purpose.

We say, think younger, feel younger, be younger!

What are the four steps to help combat rapid aging?

Dr. Gilles: Reducing stress, restoring your hormones, breaking the cycle of inflammation and quenching oxidation will help you feel younger. This four-stage strategy restores youthfulness and helps slow rapid aging.

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We also have full anti-aging aesthetic treatments at the TriVita Wellness Center.

Aesthetic treatments are medical procedures which smooth out wrinkles, restore collagen to your skin and reduce cellulite and fat. So, we work to restore the youthfulness of your skin and you actually look younger.

Is this system available by telemedicine?

Dr. Gilles: The first visit must be in person at the TriVita Wellness Center. After the first visit we can provide any follow-up care via telemedicine. Of course, the aesthetic treatments are provided only onsite at the Wellness Center.

Healthy aging comes from a balanced approach that slows down rapid aging through anti-aging therapies, daily supplementation and stress management. We strive to help you look as young as you feel and feel as young as you look.

Harolyn C. Gilles, M.D., FAAFP, is a board-certified Family Physician and the TriVita Wellness Center Physician.

TriVita’s Wellness Center, a fully licensed medical center, is open daily for your convenience. If you live in the Scottsdale, AZ area or plan to visit soon, you may make an appointment by calling 1-888-669-5036.

The Center is also a telemedicine center to help those outside the area. Simply call 1-888-669-5036 and ask for the Telemedicine Coordinator.

December 2013 l 25

FAMILY MATTERS

Make recycling a family affair Getting the kids, grandkids involved

Get creative When it’s craft time, kids can reuse materials you have on hand such as cardboard boxes, bottles, newspapers

26 l VITAJOURNAL

during the day.

• Look for ways to recycle your live

Christmas tree instead of sending it Start now to a landfill.

Though a time of joy and giving, • Create and use decorations made the holidays generate a lot of waste. from repurposed items.

Challenge your kids or grandkids to think of ways they can reduce, reuse • Buy gifts that can be recycled and/or and recycle throughout this festive are made from recycled materials. season. Here are a few tips from the Environmental Total trash generation (by material), 2011 Protection Agency that 250 million tons (before recycling) can help you get started:

• Bring reusable cloth bags for holiday shopping.

Food waste 14.5%

• Wrap gifts in recycled or reused wrapping paper or funny papers.

• Recycle greeting cards you receive; try sending electronic greeting cards to reduce paper waste.

• Buy rechargeable batteries for electronic gifts.

Yard trimmings 13.5% Wood 6.4%

Paper & paperboard 28.0%

Rubber, leather & textiles 8.2%

Plastics 12.7%

r3 .3 %

Identify what can be recycled Begin by teaching children what can be recycled. Your local municipality or community recycling center will have this information readily available.

While out shopping, have the kids identify items that are recyclable as well as products that are made from recycled materials.

• Turn off or unplug holiday lights

he

Why recycle? In addition to reducing landfill waste, recycling helps conserve natural resources, limits pollution, saves energy, promotes economic development, protects wildlife and more. We can all help do our part— and encourage our kids and grandkids to do the same.

and so on to fashion their creations.

You can also have children decorate recycling bins with pictures of their respective contents.

Ot

I

n 2011, Americans generated about 250 million tons of trash. About 87 million tons of that was recycled and composted, which comes out to a recycling rate of 35 percent. While that’s an improvement over past years, it still means that out of an average 4.4 pounds of garbage generated per person per day, only 1.53 pounds is being recycled or composted.

Metals 8.8%

Glass 4.6%

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Keep good vision

in sight Test yourself against common eye myths

E

ye health is always important. See if your eye knowledge is 20-20 by reviewing these common eye myths and facts.

Myth: If you can see fine, there’s no need to have regular eye exams.

Fact: Common diseases like glaucoma, diabetic eye disease and age-related macular degeneration often have no warning signs, but a dilated eye exam by an eye care professional can catch them in early stages. This applies especially to people 50 and over.

Myth: If the sun doesn’t bother your eyes, you don’t need sunglasses.

Fact: Sure, they look cool, but sunglasses are recommended for protection from ultraviolet rays. Look for models that block out 99–100% of both UVA and UVB radiation.

Myth: You can damage your eyes by staring too long at a computer, video game or smartphone.

Fact: This habit won’t cause permanent damage, but it can certainly make your eyes feel dry and tired. We blink only about half the normal rate when staring at digital screens.

Try the “20-20-20” rule: every 20 minutes, shift your eyes to look at something at least 20 feet away, for at least 20 seconds.

Myth: If a parent had glaucoma, you will, too.

Fact: While family history is a risk factor for glaucoma, there are several other factors involved, including age, having Black or Latino ancestry, elevated eye pressure and injury. Glaucoma is a disease that damages the eye’s optic nerve.

Myth: To treat a black eye at home, apply a hunk of raw steak.

Fact: That’s an invitation to an infection from the bacteria in raw meat. Experts do recommend applying an ice pack (or a bag of frozen veggies, or ice cubes wrapped in cloth), to the affected eye once an hour for 15–20 minutes, on the first day of the injury. If there’s blurred vision or blood in the eye, see an eye care professional.

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EMOTIONAL WELLNESS

4 ways to turn awkward holiday events into emotional connections

By Mamiko Odegard, Ph.D.

F

or many of us, the holiday season means getting together for office parties, family gatherings and celebrations with friends. This can be a time of stress as we squeeze events into our already-packed schedule. And these occasions can seem intimidating if you’re a new addition to a company or family, or the invited spouse or significant other.

Dr. Mamiko Odegard is the best-selling author of “Daily Affirmations for Love: 365 Days of Love in Thought and Action”. A former psychologist and college instructor, Dr. Odegard is known as “The Love and Relationship Expert.”

She is based in Scottsdale, AZ.

However, if you know how to start conversations and tune in to others, this can also be the beginning of new relationships, renewed friendships or invigorated relations with family.

Try these four ways to build stronger relationships at holiday gatherings: 1. Change your attitude. Instead of regarding any gathering as an “obligation,” view the event as a way for you to get to know others and deepen relationships. If you anticipate you will be bored as you are subjected to the same old conversations, or that you’ll feel awkward or uncomfortable, that’s exactly what will happen: you’ll create that reality.

Why not take a fresh approach? Say to yourself, “I’m going to go and have fun and meet new people.”

2. Speak up and listen. Ask memorable questions or make genuine compliments.

Do you know that when you ask questions

28 l VITAJOURNAL

about events that have recently happened, or about people’s latest hobbies or passions, you are actually in charge of the direction and depth of your conversations?

You can use your skills as an effective listener to make a favorable and lasting impression to connect with people long after the party.

3. Reach out. One surefire way to connect with another is to look around the room and see who might be standing or sitting by themselves. Go and introduce yourself using one of these ways:

• Give a compliment or make a statement

about the other person (“Your smile and laughter light up this room!”).

• Say something about yourself (“I’ve been wanting to talk with you since you gave your great sales presentation.”).

• Make a comment about the event

(“You seem to really know a lot of the people in this room. How did you get to know them?”).

4. Show love to loved ones. If you’re at a family gathering, then know the best way to show love is to spend some quality moments listening and acknowledging what you’ve heard, accompanied by warm physical affection.

You’ll definitely be connected to the true spirit of the holidays.

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SPIRITUAL WELLNESS

In this season of hope, reach out and share

By Chaplain Donna Kafer

“ As for me, I will always have hope. I will praise you more and more.”

— Psalms 71:14

D

uring the brisk holiday season, there’s nothing as relaxing as sitting next to a crackling fire, sipping hot chocolate or cider and watching the frost as it forms on the windowpanes. We eagerly await in sweet anticipation the family gatherings, parties and all the delicious foods that will be offered at each one. What could be better?

Yet there is something that’s missing, something a bit vague and not quite right. Even with the bustling crowds at the shopping malls and the singing of school choirs, there’s something that is a bit off. We browse through our mental checklists, highlighting each one in our minds: decorating the house, check; baking goodies, check; scheduling parties, check.

What could possibly be absent from this list? We haven’t made room in our busy day for the One who means the most to us, The Lord, our Creator.

When we thoughtfully take pause out of our hectic day to spend some quality time with our loving Father, we are giving ourselves the gift of refreshment. He abundantly blesses us through our time with Him, enabling us to overcome our daily stress. Our time with Him 1-800-344-8797

also revives us, helping us to see all of His glory and power. It is through Him that we are able to connect and understand the true purpose of our lives.

The hope, the promise, the delight It is God who gives us a reason for living, imparting to us a sweet joy and peace that passes all understanding. Our Lord is the one who gives us the hope of eternal life, the promise of a forever existence with Him. There is a delight in knowing that our Father in heaven has prepared a place for us, giving us a joyous hope that we’ll be with Him someday as well as the promise that we’ll have a long-awaited reunion with our loved ones.

Such amazing hope lies in The Lord, delighting and encouraging our hearts and minds. Because of what He has given us, we are able to offer this gift of hope to others. So many are lost and in darkness, longing to know that there is hope, the hope that springs eternal. In this season of light, make sure to reach out to those who are in need of an encouraging touch. Give them a portion of your hope and you will lighten their spirits.

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.

Let the joy of the Lord ring bright and true this season and when you do, you will be blessed.

December 2013 l 29

HEALTHY RETIREMENT

10 tips for a happy, healthy retirement Feel good, stay positive and enjoy new experiences

R

etirement advice always seems to revolve around financial concerns. However, it’s just as important to consider the “big picture.”

How are you going to live the rest of your life?

There are so many things you can do to make your retirement an especially rewarding time of your life. Here are some suggestions which can add focus and a sense of purpose to your “golden years.”

1. Don’t delay retirement planning.

Most financial planners recommend that you should be making retirement plans decades before you’re ready to retire.

Remember, when you think about how much money you’ll need in retirement, think about the level of comfort you expect to enjoy.

2. Make big plans. Once you are retired, there’s nothing holding you back from doing the things that make you happy. Maybe you’ll want to go on an African safari, write a novel, paint landscapes or even continue to work

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part-time. Make a life plan and write down the things you’ve always wanted to do.

3. Find a purpose. When making your retirement living plan, find things that bring you joy and add structure to your days. It could be travel, hobbies or even considering a new career.

4. Keep your mind sharp. “Use it or lose it” definitely applies to your brain.

Keep your mind active by learning a foreign language, joining a book club or taking up a new hobby. Local community centers or colleges also provide many learning opportunities.

5. Volunteer. Your retirement years provide a great opportunity to give back and make new friends. There are many volunteer opportunities for older adults that you can find out about online or through local social service organizations.

that have members with similar interests. In fact, clinical studies have shown that friendships help to increase longevity.

7. Make retirement living a shared experience. Invite your spouse or partner to share your dreams and interests. He or she may have interests you can enjoy together.

8. Increase your financial stability.

If you can’t afford to retire, consider working part-time or find other ways to help earn money.

9. Keep your spirits up. A good attitude goes a long way towards building a happy retirement. Don’t be afraid to ask for professional help if you continually feel “down.”

10. Stay healthy. Get yourself in shape for a long, healthy retirement. That means eating well, watching your weight and being active.

6. Make new friends. Check out groups that help you meet new people or join community or religious organizations

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Inspire me!

Discover the health benefits of giving

Reduce heart attack, cancer risk Think that donating blood only benefits the recipient? Research shows it can help reduce the risk of heart attack and even cancer by lowering iron content in the blood.

Plus, donating one pint of blood burns 650 calories.

Get the “helper’s high”

Pay it forward Giving is contagious! When one person gives, it can create a ripple effect in the community, inspiring others to pass on the generosity.

Better (for your health) to give than receive

Selfless behavior kicks your feelgood hormones (endorphins) into high gear. Plus, it activates the pleasure center of the brain, imparting feelings of warmth and comfort.

Surprisingly, you can get more health benefits from giving than from receiving. Scientists chalk it up to an increased ability to handle stress.

Live longer

Come on, get happy

Volunteering can add both life to your years and years to your life.

Studies have shown that people who give their time and talents live longer than non-volunteers.

1-800-344-8797

Spending money on others can make you happier than spending it on yourself, according to a Harvard Business School study. Try it out!

December 2013 l 31

FITNESS ZONE

‘ Tis the season for a fitter you: Great gifts under $20

By Linda Hertzberg

T

his season, when your family and friends ask what you would like for the holidays, don’t be shy: tell them you would like their help to become healthier and more fit. Any of these great gifts ideas will help make a big difference with a small cost—and some are absolutely free!

My recommendations: $20 or less

Linda Hertzberg is a fitness director and trainer in Scottsdale, AZ. She holds a bachelor’s degree in biology, and is certified in several fitness disciplines by ACE (American Council on Exercise), as well as being a Certified Pilates Trainer.

1. A pair of five-pound (or heavier) dumbbells. Different people can get you two different weight sizes.

2. Stretch, exercise tubing with handles.

Great for all kinds of resistance exercises.

3. A subscription to an online training program: about $10/month (get two months).

This is a great gift because you will get instruction on proper form plus daily check-ins to keep you on track. These programs typically offer loads of exercises specific to your needs and limitations. Once you have a few detailed workouts that you have mastered, you can end your subscription.

4. Workout mat. You’ll need this for stretching and a whole host of exercises.

5. Workout videos. You can usually take a peek at a preview to see if the level is appropriate before adding one of these to your list. Check online for a full catalog of titles.

6. Pedometer. Aim for 10,000 steps per day, which is equal to 5 miles.

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7. 60-centimeter inflatable stability ball.

These balls have multiple uses from core exercises to cardio work. Check online for “how-to-use” videos; if you get an online training program, this will give you good instructions for use, too.

No-cost ideas to help you reach your goals 1. A promise, or a “coupon,” for 30 minutes of uninterrupted time to do your workout, several days a week.

2. A walking partner three or four times per week. Wear pedometers to log your steps.

This creates validation for your efforts and team bonding.

3. Your favorite music playlist to use while on your walk or doing your home exercise routine. Musical motivation has proven to enhance the enjoyment of most people’s workout time.

Even a “no frills” workout needs commitment… that’s where you come in. Use a calendar to create a sequence of weekly workouts. As you check them off one by one, you’ll start to build the habits you need to stay on course.

Once the season has passed, you’ll have everything you need to make sure that 2014 will be the year you succeed at making yourself healthier. What could be a better gift for anyone?

Consult your healthcare provider before beginning any exercise program.

TriVita.com

Fascinating facts for December 550 pounds Weight of the Swarovski Crystal star that tops New York City’s Rockefeller Center tree.

1966

Year Kwanzaa was established. This African American and Pan-African holiday celebrates family, community and culture.

98%

Percentage of Christmas trees grown on tree farms; just 2 percent are cut from the wild.

720,000780,000 21

Day in December that marks the winter solstice: the day of the year with the fewest hours of sunlight.

1-800-344-8797

Estimated number of U.S. seasonal workers that will be hired for the holidays, according to the National Retailer Federation.

December 2013 l 33

TriVita's 10 Foundational Values

Director of Publications Pam Molenda Creative Director Craig Hedges

Providing you with the health products you need to achieve greater wellness is a tremendous responsibility—it’s one we take very seriously.

That’s why we developed, and rigorously follow, a strict adherence to a code of quality, integrity and innovation. It’s called our 10 Foundational Values and it means you’re assured of getting the best product experience in 10 indispensable ways:

1. Scientifically Validated Formulas

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

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

Contributing Writers Michael Ellison, Founder of TriVita Brazos Minshew, Chief Science Officer Christa Orecchio, Certified Clinical Nutritionist Donna Kafer, Chaplain Mamiko Odegard, Ph.D. Scott Conard, M.D. Jarir Nakouzi, M.D. Lacramioara Burlacu, M.D. Harolyn Gilles, M.D. Paul Bernitt, TriVita Wellness Center Administrator Linda Hertzberg, ACE Certified Group Fitness Director

2. Unique Delivery Systems

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

3. Controlled Laboratory Studies

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

4. Purest Natural Ingredients

TriVita uses the highest-quality essential nutrients available to create effective, bodyfriendly 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; we inspect each product at least 10 times and use two safety seals per package on all ingestible products to guarantee safety, freshness and product potency.

8. Dedicated to Product Innovation

TriVita’s commitment to science is a driving force behind our superior quality products, from formulation to production. Led by our Chief Science Officer and renowned nutraceutical pioneers, we put the utmost care into creating products that deliver positive and lifelong wellness experiences for our Members.

9. Medical Advisory Board

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

10. Complete Customer

Satisfaction Guarantee

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

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The VitaJournal is published by TriVita, Inc., 16100 N. Greenway Hayden Loop, Suite 950, Scottsdale, AZ 85260, Printed in the USA, © 2013 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 GST, shipping and handling charges. Best Price Club pricing featured in red is only available to those who have one or more products on Auto-Delivery. Opinions expressed by authors are not necessarily those of the publisher. The VitaJournal may be reproduced only by TriVita Members. Other reproductions, in whole or in part, are prohibited without the express permission of the publisher.

For Questions: 1-877-850-2968

The information in this VitaJournal may contain errors or inaccuracies. We reserve the right to change prices, selections, update information and limit quantities without prior notice. Experience Wellness is a registered trademark of TriVita Inc. Children, women who are pregnant or nursing, and all individuals allergic to any foods or ingredients should consult their healthcare provider before using any product. To report a serious adverse event or obtain product information, contact 1-800-344-8797.

These products are not intended to diagnose, treat, cure or prevent any disease.

Our Wellness Consultants are here Monday through Friday 6:00 a.m. to 8:00 p.m., and Saturday from 8:00 a.m. to 5 p.m., MST The CARE Center is closed on Sunday. Order online 7 days a week at TriVita.com Follow us on:

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twitter.com/TriVitaInc

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TriVita’s state-of-the-art Wellness Center shows the way to better health!

Your journey starts here. The TriVita Wellness Center is a fully licensed medical facility with a difference; we’re not here to manage symptoms of disease, but to help you on your journey to total wellness: physical, emotional and spiritual.

Your complete wellness matters, and that’s why our leading-edge facility offers all this: • NEW! A physician-supervised HCG Weight Management Program • A FREE initial consultation with Harolyn Gilles, M.D., our board-certified Wellness Center Physician • A FREE initial consultation with Wellness Coach/Fitness Director Jolene Goring • Expert wellness assessments and coaching • Professional guidance in nutrition • Fitness instruction and training • Advanced technologies such as thermographic imaging • Medical guidance in bioidentical hormone therapy For more information about the NEW Weight Management Program and the services at the Wellness Center, call 1-888-669-5036. Visit TriVitaWellnessCenter.com for details.

(To order or ask questions about TriVita products, call 1-800-344-8797.)

WELLNESS IS JUST ONE OF THE REWARDS! BEST PRICE CLUB

Now you can enjoy the best pricing on all of your TriVita product purchases just by joining TriVita’s Best Price Club.

Best Price Guarantee Convenient Auto-Delivery Great Flexibility Exclusive Rewards

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

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

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December 2013 l 35

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

Y H S! LT AY EA ID H OL H

A FREE GIFT OF WELLNESS WITH YOUR PURCHASE

Call for your holiday gift with your purchase of $125 or more. See page 5.

Call toll-free 1-800-344-8797 to receive this very special offer.

HELP COMBAT STRESS WITH THIS STRESS-FIGHTING DUO

Stress Protection Pack #33236

Member $49.99

BEST PRICE CLUB

$44.99

• Adaptuit™—A natural blend of adaptogens, antioxidants and Aloe vera formulated to help relieve stress and its negative effects. See page 24.

• Sublingual B-12®—The best-selling B vitamin that helps support the brain and nervous system. Plus, fast and easy absorption. See page 17.

Note: If you are pregnant or nursing, check with your healthcare provider before trying Adaptuit.

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