VitaJournal - May 2015 - Canada by TriVita

experience wellness ®

WHY WOMEN NEED

AN ANNUAL EXAM Brittany Stam, M.D. Pg. 10

OVERWEIGHT

AND UNDERFED? Tammy Pon, M.D. Pg. 22

ONE FAMILY’S LIFE-CHANGING JOURNEY

Pg. 15

MAY 2015

PURSUING WELLNESS

Enhance your TriVita shopping experience Michael R. Ellison Founder of TriVita

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Our goal at TriVita is to create the best possible shopping experience for our Members.

ne way to enhance your Member experience is by using your online TriVita account. To access your account, simply sign in to TriVita.com by entering your Member ID number or your email address. Click on My Account to track your current orders, view your order history or change your password. You can also access the online catalog and shop right from your account. Your account is available to you 24/7 for your convenience. Of course, if you prefer, you may always call 1-800-344-8797 and have one of our Wellness Consultants assist you in getting the information you desire, as well as purchase the products of your choice. We believe that Premier Membership is another great way to enhance your shopping experience at TriVita. With each purchase, you earn VitaPoints to use toward TriVita products or services at the TriVita Wellness Center. There are no added costs to Premier Membership, simply additional benefits designed to help you experience wellness. Throughout the year we will find new ways to help you earn VitaPoints in addition to those earned on your favorite products. Premier Members enjoy the opportunity to redeem their points at any time—you can choose to apply them toward a purchase right away, or save them up to cover the entire cost of your purchase. Referring is another way to earn VitaPoints, and it also gives someone you care about the opportunity to enjoy our quality wellness products. Once those you refer place an order, they will start receiving the VitaJournal (sent to all active Members), which offers additional ways they can enhance their wellness. This monthly health and wellness magazine includes many articles written by healthcare professionals, including medical doctors and nutritional experts. We know the body is a wonderful creation and when given the right nutrients and nurturing, it has an amazing ability to produce wellness—just as it was designed to do. I want to remind you that during the month of May we have special $11.99 pricing on Leanology® Garcinia Cambogia and our specially formulated VitaDaily™. VitaDaily is our new once-daily multi-vitamin that is shaped for easier swallowing and loaded with vitamins and minerals to supplement your diet. May each of you experience the joy of your wellness journey and the strength it gives you to fulfill the important purposes in your life.

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- Wellness FEATURES

TRIVITA’S HEALTHCARE PROFESSIONALS Scott Conard, M.D.

Diplomate American Boards of Family Medicine & Integrative and Holistic Medicine. Chief Medical Officer, TriVita, Inc.; President, TriVita Wellness Centers

William (Bill) Wheeler, Ph.D.

WHY BLOOD PRESSURE MATTERS

RIVITA’S VITADAILY™ T VS. COMPETITIVE BRANDS

Keeping it under control: Daniela Radulescu, M.D.

The advantages are dramatic.

TAY WELL, WOMEN 10 S

With a Ph.D. in Nutrition, “Dr. Bill” Wheeler and his team have 30 years of experience formulating nutritional products. He serves as Senior Vice President of TriVita’s Formula/ Manufacturing Services.

MEDICAL & 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.

“Get an annual exam,” says Brittany Stam, M.D.

15 PURPOSEFUL LIVING

One family’s life-changing journey to Africa.

18 VISION HEALTH

Open your eyes to omega-3s.

22 OVERWEIGHT AND UNDERFED?

Eat healthy to lose weight: Tammy Pon, M.D.

24 FEED YOUR JOINTS

Use your fork to stay flexible.

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 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. Daniela Radulescu is a registered medical practitioner in New South Wales, Australia. She holds an advanced degree in molecular genetics, and has been involved in clinical research for more than 10 years.

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M AY 2 0 15 | 3

- Thoughts from THE EDITOR

Happy belated Mother’s Day! 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

Even though Mother’s Day was celebrated a few days ago, I still want to pay a special tribute to moms this month. Motherhood is something that I am extremely passionate about, as a mom of three amazing daughters. I was fortunate when my girls were very young to stay home with them until my oldest went into junior high. I didn’t realize until later just how blessed I was to share such a vital part of their lives, even though I was envious of the lives of the “career” women I knew. Now that I’m a grandmother, I see my own daughter, who is a mom of two young boys, doing it all. She had her first son when she was in medical school and her second while in residency. Now as an obstetrician-gynecologist, she helps other women become moms and has delivered hundreds of babies. Even though she works a lot, she is one of the best moms I know and goes all out for her boys to make them feel special. There are times when I have kept my grandsons overnight and as much as I enjoy having them, it’s very exhausting and I wonder how in the world my daughter is a doctor and a mom at the same time. Then I wonder how I did it with three girls 24/7 with no reprieve! But I know the answer—God’s grace. Even for first-time mothers who don’t have a clue as to how to take care of an infant, when that little miracle arrives, God instills in them a nurturing spirit and a knowing that can’t be taught in any classroom (not to mention supernatural strength to survive countless sleepless nights). There’s not a day that goes by that I don’t think about my own mom and am so thankful for the 96 years God gave her on this earth. As I get older, all of her “motherisms” that I used to laugh at and make fun of have crept up into my own personality, and I feel blessed that she still influences my life. You may or may not have had a good relationship with your mother, but she still deserves respect for bringing you into this world. It’s never too late to mend fences, even if she’s passed on. We hope you enjoy this month’s issue as it’s filled with many articles regarding women’s health, along with special savings on two great products (see pg 9). Thanks to those who have reached out to me with such positive comments about our VitaJournal. It encourages us to continually seek ways to provide great wellness content to our valued Members. Be healthy!

Pam Molenda, Editor Pam@TriVita.com Tr i V i t a . c o m

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M AY 2 0 15 | 5

ASK THE DOCTOR

Why is your blood pressure such a big deal? By Daniela Radulescu, M.D.

Blood pressure matters because when it’s too high it can lead to serious health problems: heart attack, stroke, heart failure and kidney disease.

Dr. Daniela Radulescu is a registered medical practitioner in New South Wales, Australia. She holds an advanced degree in molecular genetics, and has been involved in clinical research for more than 10 years. 6 | V I T A J O U R N A L

hat’s why statistics from the U.S., many Western nations and Australia on high blood pressure in adults are alarming—about one in three adults have high blood pressure, or have had in the past. Starting at age 65, women are much more likely to have high blood pressure (BP) than men. There’s no better time than now, during High Blood Pressure Education Month, to understand this common problem, and

learn how to manage it for optimal wellness. First, many people with high blood pressure (called “hypertension” in medical circles) have no symptoms at all. So unless they get their blood pressure checked, they have no reason to be concerned or take action. To understand why this is dangerous, we need to look at some fundamentals.

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Blood pressure is actually the force that the blood and call for immediate medical attention. Usually, the in our vessels exerts on the walls of our arteries. higher the BP, the higher the risks for health problems. This fluctuates because the blood is not pumped What you can do continuously from the heart. When the heart pumps If you get a diagnosis of high BP, the first step is to blood we get our highest pressure; this is called systolic make lifestyle changes. Your doctor will urge you to stop BP. When the heart stops pumping blood to the vessels, smoking if you do smoke; find ways to manage stress; BP drops; this is called diastolic BP. A blood pressure control cholesterol; enjoy regular exercise; lose weight reading is expressed as, for example, 140/90 (140 if necessary; decrease salt and alcohol systolic over 90 diastolic). Over time, intake; and manage diseases that excessive blood pressure can damage influence BP, such as diabetes and weaken the arteries. I want to stress a and obesity. BP doesn’t stay static; it varies for the key point here: even If these steps don’t get your BP within same person throughout the day based a normal range, your doctor will discuss after your BP is on the physical or mental state. It is a additional treatments that are best complex regulation divided between considered “under suited to you. the nervous and endocrine (hormone) control,” it’s vital to systems and can be easily influenced I want to stress a key point here: even keep monitoring it. by external factors like physical activity, after your BP is considered “under stress and temperature. This is why the control,” it’s vital to keep monitoring it. stress of a doctor visit can create “white Remember: many people with high BP coat hypertension”: we’re a bit nervous, have no symptoms at all, so it’s unlikely that you’ll “feel” so our blood pressure rises. when your BP rises. Do yourself, your blood pressure and your health a favor: Life affects your blood pressure eat right, exercise and live all of the “10 Essentials” (see Is your work stressful? Having relationship problems, page 4) to experience optimal wellness. or trouble paying your bills? Any of these situations can raise blood pressure for a short time. One reading alone isn’t enough for a diagnosis of high BP, however, and References: that’s why every visit to your healthcare provider should About high blood pressure. American Heart Association. Aug. 4, 2014. Retrieved from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/ include a BP check. Your provider might ask you to keep a About-High-Blood-Pressure_UCM_002050_Article.jsp diary of your BP readings taken at home, or return to the Hypertension/Clinical Information. The Heart Foundation/High Blood Pressure Research office periodically for BP checks. Council of Australia. Retrieved from http://www.heartfoundation.org.au/information-for-proWhat’s normal, what’s dangerous While there is some disagreement in medicine about what BP reading puts you “at risk,” we can look at ranges for normal and high BP. The current recommended range for normal BP is up to 139/89 mmHG (this means millimeters of mercury; it’s how BP is measured). Generally, the medical world views readings of 140/90 and above as high BP. Readings of 180/110 are considered “very high BP,” or hypertensive emergency,

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fessionals/Clinical-Information/Pages/hypertension.aspx Lower blood pressure reduces first stroke risk. American Stroke Association annual meeting. February 11, 2015. Retrieved from http://consumer.healthday.com/cardiovascular-health-information-20/high-blood-pressure-health-news-358/lower-blood-pressure-reduces-firststroke-risk-study-696086.html Understand your risk for high blood pressure. American Heart Association. Aug. 4, 2014. Retrieved from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/UnderstandYourRiskforHighBloodPressure/Understand-Your-Risk-for-High-Blood-Pressure_ UCM_002052_Article.jsp

M AY 2 0 15 | 7

BEHIND THE LABEL

TriVita’s VitaDaily™ vs. competitive brands— By William (Bill) Wheeler, Ph.D.

ou’ll see a multitude of supplements on the store shelves. However, if you truly care about quality, the choices become much more limited. There are always a few cheap options available— but, you get what you pay for. You may also think you’ll be okay with some of the big-name brands with the equally big advertising budgets. Don’t be too quick to grab them. Recent news reports have indicated that not all supplement manufacturers are truthful about what’s on their labels, and some vitamins (including the most popular brands) undercut quality in critically important ways. That’s where TriVita’s VitaDaily differs. Our convenient once-a-day formula (like every other TriVita supplement) adheres to the strict manufacturing guidelines of the Current Good Manufacturing Practices (cGMP). VitaDaily also offers everything you’re looking for in a multi-vitamin. The tablets are small, convenient and easy-to-swallow. VitaDaily is packed with 24 vitamins and minerals, 1000 IU of Vitamin D3 and is

a good source of calcium. What’s more, there are no artificial preservatives, and VitaDaily’s cellulose coating dissolves more quickly than many other competitive brands. This allows vital nutrients to properly absorb in your body. Important differences Many store-bought vitamins lack important nutrients such as magnesium, potassium, lutein, choline and inositol. These same vitamins may also have artificial preservatives and colors. How about potency? You would need to take 4-6 tablets of a leading brand per day to get the same amount of nutrients found in one tablet of VitaDaily. Too many vitamins cut corners with a cheap shellac coating that often causes vitamins to pass through the body undigested. That’s in dramatic contrast to VitaDaily’s easy digestibility (see text below). VitaDaily is also completely gluten-free. You can be assured that every vitamin on the VitaDaily label really is in the product. You’re getting a well-rounded multi-vitamin with absolutely nothing artificial.

DOES YOUR MULTI-VITAMIN STAND UP TO THE TEST? We put our new VitaDaily through a disintegration test to see how well it dissolves and how the tablets disintegrate. The laboratory test uses conditions that mimic the environment of our stomach, by having the right acidity and temperature. Test results verify that the product is available in the stomach within 30 minutes. This is important, so that it doesn’t pass through the gastrointestinal (GI) tract undissolved and unavailable. Tr i V i t a . c o m

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WOMEN’S HEALTH

Stay well, women Get an annual exam By Brittany Stam, M.D.

If you’re like many women, you may dread your annual exam— at least the gynecological part. And especially if you’re menopausal or beyond, you might think it’s okay to skip the whole thing—especially the gynecological part. Let me share why this isn’t so.

Dr. Brittany Stam is an obstetrician/gynecologist at MomDoc in Chandler, AZ. She completed her residency at Staten Island (NY) University Hospital. Dr. Stam practices both obstetrics and gynecology. 10 | V I T A J O U R N A L

ecently I saw a new patient I’ll call Claire, who was referred for a bladder issue. She was 63, with few health problems, and her last gynecologist visit was at least 10 years ago. When I asked where she had been all those years, she said, “My period ended, so why would I come back?”

I hear this much too often from patients. The truth is that the annual well-woman visit is a crucial part of medical care: it helps identify risk factors for disease, promote disease prevention, diagnose medical problems and build a doctorpatient relationship. Tr i V i t a . c o m

What is a well-woman exam? Every good exam begins with a thorough history-taking: 90% of the time a diagnosis will be made based on your history. That’s why it is imperative to tell your doctor everything that’s going on with you. After gathering all the necessary information, your doctor will conduct a physical exam. The well-woman physical exam involves listening to your heart and lungs and performing a breast exam, an abdominal exam and a pelvic exam. The American College of Obstetrics and Gynecologists (ACOG), the American Cancer Society (ACS) and the National Comprehensive Cancer Network all recommend that clinical breast exams be performed annually for women age 40 and older. The breast exam is a very important part of the well-woman exam. Not only does it provide an opportunity for your doctor to teach you breast self-awareness, but it opens the door to discuss family history as well as the importance of annual mammography. The final component of the physical exam is the pelvic exam. This is why many patients shy away. It is often a misconception that if a woman is not sexually active, she no longer requires a pelvic exam. The truth is quite the opposite. When asked, most women admit that they are no longer sexually active because “it hurts.” It’s my job to find out why, and to offer help. During the pelvic exam, I can evaluate areas of pain, treat any lesions, and talk about the effects of menopause on vaginal tissue. Many post-menopausal women will experience vaginal atrophy (inflammation of the vagina due to the thinning and shrinking of the tissues, as well as decreased lubrication). These symptoms are due to a lack of the reproductive hormone estrogen. The good news is that we have medications that reverse these changes, such as an estrogen vaginal ring or an 1- 800 -344 - 8797

SCREENINGS: WHAT & WHEN? SCREENING TYPE

USUALLY STARTS AT AGE

HOW OFTEN

Mammogram

Every year

Bone scan (DEXA)

Rarely more than every two years

Colon cancer

Every 10 years (Discuss with your provider if there’s a family history)

Blood tests for diabetes, thyroid disorders, cholesterol

Every three years

estrogen cream. Other causes of vaginal or vulvar irritation are certain conditions known as vulvar dystrophies. These problems are more common in post-menopausal women but are not caused by menopause, so they are treated differently. This is just another big reason the pelvic exam is essential.

This article is intended for educational purposes only.

References: American College of Obstetricians and Gynecologists. Guidelines for women’s health care; a resource manual. 3rd ed. Washington, DC: ACOG; 2007. “Well Woman Visit” The American College of Obstetricians and Gynecologists, Committee Opinion Number 534, August 2012. Carusi, Daniela “The gynecologic history and pelvic examination,” UpToDate, July 7, 2014.

Do I still need a pap smear? According to the most recent guidelines from the American Society for Colposcopy and Cervical Pathology (ASCCP), women older than 65 without a history of abnormal pap smears in the last 10 years can discontinue screening. Today, the recommendation is that women age 30-65 have a pap smear every three years, which is a change from the yearly pap smear mandated in the past. For women who have undergone a total hysterectomy (surgery to remove both uterus and cervix), no further screening is necessary unless the hysterectomy was performed because of increased risk of cervical cancer or the presence of cancer. If you had a total hysterectomy because of abnormal pap smears or cancer, you will need to continue routine pap smear screening because of the risk of developing vaginal cancer. Women, let well-woman exams help you stay well. M A Y 2 0 1 5 | 11

FIT FOR WELLNESS

Don’t work out? You can still be active By Jolene Goring

Even if you don’t like to hit the gym, adding daily activity into your life can help you feel better and more energized. Try using one of these 12 tips every day.

Jolene Goring, Fitness Director at the TriVita Wellness Center, is a best-selling author and expert in health and fitness. An 18-year veteran of the health/ fitness industry, she is a Board Certified Holistic Nutritionist. 12 | V I T A J O U R N A L

1. Every time you look in the mirror, stand up straight and press your shoulders down. This puts your body in its healthiest alignment. 2. Carry your grocery bags into your house one at a time. This gives you an extra burst of activity. 3. Walk through water, in a pool or at seaside, that is knee height or higher. This extra resistance will help to tone your muscles. 4. Walk your dog. You get to take a leisurely walk, enjoy the outdoors and get all the physical and mental benefits of walking. 5. Instead of sending yet another email to your co-worker in the same office, get up and go talk to them. 6. Set an alarm on your phone to go off every hour that you are sitting throughout the day. Stand up and shake your arms and legs out to get blood flowing.

7. Instead of sitting and chatting with a friend to catch up, take a walk together while you reconnect. 8. Choose a restaurant or store within walking distance from your house. 9. For a fun, active night out, try bowling or mini golf. 10. At work, use the farthest restroom from you to sneak in some extra steps for the day. Every step counts! 11. Try audio books and enjoy a walk while listening to your favorite titles. 12. On the weekends, visit a museum, science center or zoo. As a bonus, you’ll probably learn something while strolling around and enjoying the exhibits. These ideas can get you started to add more activity into your life; let them inspire you to add your own strategies. Whatever you do, do something to enjoy the benefits of regular physical activity: Get moving! Tr i V i t a . c o m

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PURPOSEFUL LIVING

Sherri “walks the talk” on wellness

herri Hawkins calls herself Essentials for Health and Wellness “The Wellness Lady” with (see page 4). “The 10 Essentials good reason. This Maryland have inspired me in so many ways,” resident lives and breathes Sherri boldly proclaims. “There isn’t wellness every day. “My focus on a day that goes by where I don’t wellness began in 2007 when I was make a conscious effort to follow told I had an incurable condition,” these essentials.” Sherri remembers. “From that day Sherri also isn’t shy about on I was committed to my own suggesting the 10 Essentials to personal wellness, and guiding friends and family who others to a healthier have their own challenges. lifestyle.” “I’m a very spiritual One of Sherri’s first person and my faith has challenges was to get strengthened my own better control of her purpose,” Sherri says. weight, which she did “At church I encountered with the help of the a lady who had some Leanology® Weight health issues. I told her, Loss System. After ‘Don’t beat yourself up. Sherri Hawkins incorporating Leanology Start with simple things Shakes, Chews and Garcinia like breathing deeply.’ It isn’t about Cambogia into her daily nutritional me promoting TriVita products, but regimen, she started to slim down first reaching out to people with and feel better. Slow Dissolve basic health tips that can help them B-12, Nopalea™ and Adaptuit™ also almost immediately.” enhanced her overall wellness. Sherri has also noticed that 10 essentials for life Sherri would be the first to agree that it takes more than just nutritional supplements to be healthy. That’s why she wholeheartedly embraces TriVita’s 10 14 | V I T A J O U R N A L

her own improved health and appearance have caused people to seek her out. One lady said to Sherri, “Wow, you look so good.” That allowed Sherri to explain what she was doing to improve her own

life. “It’s all about talking to people and helping them discover for themselves what they need.” Amirah’s amazing video Sherri is also completely tuned in to the enormous power of social media. She saw a young, charismatic girl named Amirah Johnson on the Steve Harvey TV show. Amirah’s effervescent personality has helped her become a YouTube sensation. Sherri reached out to Amirah and asked her to create a YouTube video encouraging and inspiring the students at Children First Academy, a Phoenix, AZ school that educates povertystricken, often homeless children. TriVita has been a major contributor to this school. Amirah graciously agreed and created a heartfelt video that has been viewed thousands of times on YouTube. Creating inspiring ideas comes naturally to Sherri. “I can’t imagine living a life without purpose,” she says. “That’s why we get up in the morning. My purpose is to help people get and stay well. I try to practice what I preach, and that’s why people relate to me. If I see someone with a problem, I’m on it.” Tr i V i t a . c o m

One family’s life-changing journey to Africa

eth Oelkers’ Sending a message with church feeding cards mission “We decided to start a to South non-profit greeting card Africa was a real business called Feeding eye-opener. When Cards (FeedingCards.com),” she arrived with her Blaine says. “For the daughter Kaitlyn they average price of an ordinary were shocked by the store-bought greeting card, Blaine and Beth Oelkers level of poverty. Once Feeding Cards provides Kaitlyn and Beth moved beyond a heart-connecting greeting the initial surprise, they saw card that feeds and supports 10 people who were filled with love malnourished children.” These cards and joy, not misery. are printed on 100% recycled paper, but the best “feel good” benefit “We discovered that many children is the opportunity to make a real had lost their parents due to the difference in children’s lives. Bo built AIDS epidemic,” says Beth. “Their the website while Beth and Kaitlyn grandparents were overloaded went out to the community and did with the burden of caring for these presentations to raise awareness. children.” The usual support system of food banks and shelters found in During the first year alone, North America was scarce. Feeding Cards has provided over 45,000 meals and other important Kaitlyn and Beth couldn’t just community support services to helplessly shrug their shoulders. the South African village they After they returned to the United are working with. Now the Oelkers’ States, this Scottsdale, AZ family family is bringing the same great forged ahead with a fully-evolved concept home to the United business plan that convinced States. They have signed a contract others that they weren’t just with World Vision, a Christian dreamers, but doers. Husband humanitarian organization, to Blaine and son Bo also got inspired. utilize similar greeting cards to feed hungry and malnourished

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children and families throughout the United States. Personal wellness comes first Blaine and Beth’s strong sense of purpose stems in part from their own personal wellness. “When your health is poor, it dominates your entire life,” Blaine observes. “We make personal wellness a top priority. Each day Beth and I have a morning ritual called ‘Sacred 30.’ These 30 minutes are filled with light exercise, prayer and meditation—a great start to a very productive day.” “Both Blaine and I get deep emotional satisfaction from helping others,” Beth adds. “We call them ‘magical moments.’” Our latest non-profit endeavor has actually reinforced our marriage. We feel blessed that we are able to make such an impact together, and what we are doing helps us feel even more connected to God.” Beth Oelkers and daughter Kaitlyn

M A Y 2 0 1 5 | 15

- Research DESK

Low Vitamin D and diabetes are connected – Washington, D.C. People who have low levels of Vitamin D are more likely to have diabetes, regardless of how much they weigh, according to a recent study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism. Past studies have found that people who have low levels of Vitamin D are more likely to be obese. They also are more likely to have Type 2 diabetes, prediabetes and metabolic syndrome than people with normal Vitamin D levels. The cross-sectional study compared Vitamin D biomarkers in 118 participants at several Spanish hospitals. The analysis found that those people who did not have blood sugar disorders had higher levels of Vitamin D than people with diabetes. Likewise, lean subjects with diabetes or another blood sugar disorder were more likely to have low levels of Vitamin D.1 Adults with more muscle mass live longer – Los Angeles, CA Older adults with more muscle mass live longer, according to a 2014 UCLA report published in The American Journal of Medicine. Researchers looked at data from 3,600 men aged 55 or older and women aged 65 or older, tracking survival rates over a decade. Those with greater muscle mass—regardless of their body mass index (BMI)—were less likely to die prematurely from non-natural causes. Participants’ muscle mass was measured by a small electrical current sent through the body, then normalized to height, similar to BMI scoring. The study found that a higher-than-average muscle mass index was linked to longer life.2 Panic attacks, anxiety linked to low Vitamin B levels – Okayama, Japan People who suffer from anxiety or panic attacks may also suffer from Vitamin B deficiency, according to a study published in the Japanese journal Acta Medica Okayama. The study identified a lack of both Vitamin B-6 and iron among 21 participants who experienced panic or hyperventilation attacks. Researchers noted that both Vitamin B-6 and iron were lacking in the subjects with anxiety and hyperventilation issues, while those in the healthy group had adequate levels of these important nutrients. “These results suggest that low serum (blood) concentrations of Vitamin B-6 and iron are involved in panic attacks and hyperventilation,” wrote the study authors.3 References: 1 The non-skeletal effects of Vitamin D. Endocrine News, June 2012. Retrieved from http://www.endocrine.org/~/media/ endosociety/Files/Publications/Scientific%20Statements/Final-NonSkeletalEffects-VitD-SS.pdf 2 Muscle mass index as a predictor of longevity in older adults. The American Journal of Medicine. June, 2014. Retrieved from http://www.amjmed.com/article/S0002-9343(14)00138-7/abstract 3 Low serum concentration of Vitamins B-16 and iron are related to panic attacks and hyperventilation attacks. Acta Medica Okayama, Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/23603926

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SLEEP HEALTH

Losing sleep? This may be why We live in a sleep-deprived culture: less than half of North Americans say they get a good night’s sleep every night or almost every weeknight.1 Although busy schedules may certainly be a contributing factor, there may also be some less-than-obvious reasons for this lack of shuteye. Digital devices If you spend your final waking hours on a digital device such as an e-reader, tablet or smartphone, you may be sabotaging your sleep. The light emitted by the screens, called short-wavelength enriched light, or blue light, can adversely affect the body’s natural sleep/wake patterns, make it harder to fall asleep, reduce morning alertness and reduce melatonin secretion (the hormone that regulates sleepiness).2

Stress This health menace impacts so many areas of wellness, it may be of no surprise that it can also disrupt your sleep. We’re not talking about the occasional spurt of stress that keeps you on your toes; rather, the longterm, unhealthy variety. Stress can not only interfere with sleep, but it can also set off a vicious cycle: stress can lead to reduced and fitful sleep. Lack of sleep, in turn, can increase stress levels.4,5

Sleep-stealing snacks When the urge to munch strikes, choosing the right foods to snack on can mean the difference between sweet slumber and a night of restlessness. Fatty or sugary foods, caffeine and alcohol before bedtime can all wreak havoc on your beauty sleep. If you must indulge, pair a complex carbohydrate (whole-grain bread, crackers, cereals) with a lean protein (low-fat cheese, lean meats such as chicken and fish). This combination gives your body access to tryptophan, an amino acid linked to healthy sleep.3 For a soothing nighttime beverage, opt for warm milk or herbal tea.

Seniors and sleep As we age, sleep needs don’t change much; the National Sleep Foundation recommends 7 to 8 hours for those over 65. However, medications, illness, pain and other factors can make sleep elusive for older adults. How to get our much-needed rest? Healthy sleep habits include following a regular sleep schedule, developing a bedtime routine, keeping your bedroom dark and cool, and daily exercise.6,7

References: 1 National Sleep Foundation 2013 International Bedroom Poll First to Explore Sleep Differences among Six Countries (2013). National Sleep Foundation. Retrieved from http://sleepfoundation. org/media-center/press-release/national-sleep-foundation-2013-international-bedroom-poll 2 Light-Emitting E-Readers Before Bedtime Can Adversely Impact Sleep (2014). Brigham and Women’s Hospital. Retrieved from http://www.brighamandwomens.org/about_bwh/publicaffairs/news/pressreleases/PressRelease.aspx?sub=0&PageID=1962 3 Food and Sleep (2009). National Sleep Foundation. Retrieved from http://sleepfoundation.org/ sleep-topics/food-and-sleep 1- 800 -344 - 8797

4 Åkerstedt, T. (2006). Psychosocial stress and impaired sleep. Scand J Work Environ Health, 32(6), 493-501. 5 Stress and Sleep: The sleep-stress cycle (2013). American Psychological Association. Retrieved from http://www.apa.org/news/press/releases/stress/2013/sleep.aspx 6 How much sleep do we really need? National Sleep Foundation. Retrieved from http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need 7 Health & Aging: A Good Night’s Sleep (2015). National Institute on Aging, National Institutes of Health. Retrieved from http://www.nia.nih.gov/health/publication/good-nights-sleep M A Y 2 0 1 5 | 17

VISION HEALTH

Open your eyes to omega-3s Omega-3 fatty acids are the undisputed heroes of the “good fat” world. Commonly associated with heart health, brain health, joint health and skin health, they also have a less well-known benefit: eye health. Eat fish, protect your eyesight Eating oily fish—rich in omega-3 fatty acids—may reduce your risk of age-related macular degeneration, the leading cause of blindness in older adults. European researchers found that just one serving per week reduced the risk by 50% compared to less than one serving per week. Your best fish bets: salmon, mackerel, herring, sardines and albacore tuna.1 Computers, dry eyes and omega-3 supplements Is too much time on your computer, tablet, smartphone or other digital device making your eyes dry? A recent study in the journal Contact Lens & Anterior Eye suggests that omega-3 supplements may help. In the study, 456 people with dry eyes related to computer use were placed in one of two groups: those in the first group were given two capsules of omega-3 fatty acids daily while those in the second group were given placebo capsules containing olive oil. After three months, those taking omega-3s showed improvements in dry eye symptoms, reduced tear evaporation and an increase in cells that help lubricate the eyes.2 However, it may not even take three months to see results: a similar study found that just 30 days of omega-3 supplementation improved dry eye symptoms, reduced tear evaporation rate and increased tear production.3 18 | V I T A J O U R N A L

In eye health, not all omegas are equal Science tells us that a proper balance of omega-6 and omega-3 fatty acids is important: omega-3 tends to be anti-inflammatory while some omega-6 can be proinflammatory. The typical modern diet may contain 14-25 times more omega-6 than omega-3.4 This can spell trouble for many aspects of health, including eye health. Analyzing data from over 30,000 participants in the Women’s Health Study, researchers found that those with a higher ratio of omega-6 to omega-3 fatty acids (15 to 1) had a significantly higher risk of dry eye syndrome than those with a lower ratio (4 to 1). Additionally, those who ate at least two servings of tuna per week had a much lower risk of dry eye than those who ate one or fewer servings per week.5 References: 1 Augood, C. et al. (2008). Oily fish consumption, dietary docosahexaenoic acid and eicosapentaenoic acid intakes, and associations with neovascular age-related macular degeneration. Am J Clin Nutr, 88, 398-406. 2 Bhargava, R. et al. (2015). Oral omega-3 fatty acids treatment in computer vision syndrome related dry eye. Cont Lens Anterior Eye. pii: S1367-0484(15)00009-0. doi: 10.1016/j. clae.2015.01.007. 3 Kangari, H. et al. (2013). Short-term consumption of oral omega-3 and dry eye syndrome. Ophthalmology, 120(11), 2191-6. doi: 10.1016/j.ophtha.2013.04.006. 4 Omega-6 fatty acids (2013). University of Maryland Medical Center. Retrieved from https:// umm.edu/health/medical/altmed/supplement/omega6-fatty-acids 5 Miljanovic, B. et al. (2005). Relation between dietary n-3 and n-6 fatty acids and clinically diagnosed dry eye syndrome in women. Am J Clin Nutr., 82(4), 887-93. Tr i V i t a . c o m

ESSENTIAL

OMEGAS

Get the “good fats” that every body needs with OmegaPrime® TriVita’s blend of omega-3s and-6s—those healthy fats we all need1—comes from four quality sources: • • • •

Fish oil Flaxseed oil Evening primrose oil Perilla seed oil

OmegaPrime® #30521

Member $34.99 $31.49 Best Price Club price available w/one or more products on auto-delivery.

Call toll-free 1-800-344-8797 or order online at TriVita.com Reference: 1 Dietary fats explained. MedlinePLus. Retrieved from: http://www.nlm.nih.gov/medlineplus/ency/ patientinstructions/000104.htm

B-12 UPDATE

“B” in the know An essential nutrient, Vitamin B-12 plays a key role in human health. So when you don’t get enough, it can lead to problems—including serious health issues. Below, some important things to know about B-12 deficiency. B-12 in your diet? It may not matter. You may eat plenty of foods packed with B-12—beef, liver, clams, fish, poultry—but as we age, it becomes increasingly difficult to absorb this vitamin from food. By one estimate, 10%-30% of older people are unable to absorb B-12 from their diet.1 The inability to absorb B-12 from food may be the leading cause of B-12 deficiency in adults. For this reason, the Institute of Medicine of the National Academies recommends that people over 50 eat B-fortified foods or take a

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supplement containing B-12. This is especially important considering that many people are unaware they have a B-12 deficiency.1,2 It could be age— or a B-12 deficiency Many of us expect that as the years add up, so will certain “agerelated” signs and symptoms. However, research has shown that many of the symptoms commonly attributed to aging may also be a manifestation of B-12 deficiency: loss of concentration, memory loss, disorientation, weakness, tiredness, symptoms of dementia and more.3 Developing these symptoms doesn’t necessarily mean you have a B-12 deficiency, but it does mean that you may be a good candidate for B-12 screening.4

Check your medicine cabinet If you’re taking certain medications, you could be at increased risk for B-12 deficiency. Long-term use of metformin (a diabetes drug) and protein pump inhibitors (used for acid reflux and peptic ulcer disease) have been associated with B-12 deficiency.5 References: 1 Ryan-Harshman, M., & Aldoori, W. (2008). Vitamin B12 and health. Canadian Family Physician, 54, 536-541. 2 Andres, E. et al. (2003). The syndrome of food-cobalamin malabsorption revisited in a department of internal medicine. A monocentric cohort study of 80 patients. European Journal of Internal Medicine, 14, 221-226. 3 Baik, H.W., & Russell, R.M. (1999). Vitamin B12 deficiency in the elderly. Annual Review in Nutrition, 19, 357-377. 4 Blacher, J. et al. (2007). Very low oral doses of vitamin B-12 increases serum concentrations in elderly subjects with food-bound vitamin B-12 malabsorption. The Journal of Nutrition, 137, 373-378. 5 Kolber, M.R. & Houle, S.K.D. (2014). Oral vitamin B12: A cost-effective alternative. Canadian Family Physician, 60, 111-112. Tr i V i t a . c o m

B Vitamins: More than just an energy boost Essential for overall wellness and healthy aging, B vitamins help support your: Brain • Heart • Nerves • Bones • Cells • Sleep health Cardiovascular system • Emotional/mental health How does it work? Simply place a tablet under your tongue and allow it to dissolve completely. Dr. Libby’s controlled slow dissolve process uses the blood vessels in the mouth to enhance the absorption of these critical nutrients right into the bloodstream—and throughout the body where they are needed most.

Dr. Libby’s Slow Dissolve B-12 Tablets #35140 Member $19.99 $15.99 Best Price Club price available w/one or more products on auto-delivery.

CALL TOLL-FREE 1-800-344-8797 OR ORDER ONLINE AT TRIVITA.COM

THE DOCTOR IS IN

Overweight and underfed? Eat more healthy food By Tammy Pon, M.D.

A few years ago, Australian endocrinologist Dr. Tania P. Markovic came to a seemingly startling conclusion: the secret to healthy weight loss may be to eat more food. Can that be right?

D Dr. Tammy Pon, M.D., is a member of TriVita’s Medical and Scientific Advisory Board. A functional medicine physician, she received her medical degree from the University of Texas in Houston. Dr. Pon completed specialty training in Healthy Aging. 22 | V I T A J O U R N A L

octor Markovic based her recommendation on the concept of what we in medicine call “paradoxical nutritional deficiency”: overweight or obese people may appear overfed but they are frequently found to have a number of nutritional deficiencies. Yes, medical research studies over the years support her conclusion: many people who look heavy are in fact “starving” for the nutrients they need. Most recently, this was borne out in the Journal of the American College of Nutrition. Researchers published an analysis of surveys about health and nutrition among over 18,000 Americans

(some normal weight, some overweight, some obese) over a period of eight years. The result? “A substantial proportion of the adult population (over 40%) had inadequate intakes” of Vitamins A, C, D, E, calcium and magnesium. Other, similar studies have found that excess pounds may also signal deficiencies of folate, selenium, thiamine, B-6, B-12, iron and zinc. Some of these nutrients are important for blood sugar regulation, so it is not surprising that nutrient-depleted, overweight people have an increased risk of developing diabetes, high blood pressure, cancer and other chronic ailments. Tr i V i t a . c o m

Culprit: calorie-dense, nutrient-poor foods The problem is that many overweight people tend to consume foods that are high in calories but low in nutrients. However, the answer is not simply reducing calories. This was proven in a German study that looked at 104 obese people in a weight loss program over a 12-month period of time. The nutritional status of all the participants was assessed at the beginning of the study. The weight loss intervention began with three months of a liquid vitamin/protein formula, combined with a lowcalorie diet. Gradually, over several months, the liquid vitamin/protein was replaced by adding food in a maintenance phase.

optimal wellness. By contrast, a lunch of lean fish and a salad with vinaigrette dressing has many fewer calories, but is loaded with essential nutrients. So, you’d have to eat more than one high-calorie burger to really “feed” your body, whereas the lower-calorie fish and salad would supply your needs for that meal in one serving. See the “zinc” chart below to see how hard it can be to meet minimum nutrient requirements. An adult female deficient in zinc would have to add more food into her day. See why “eat more food” is a truism? The catch is, it has to be nutrient-dense, lowercalorie food to be nutritious but not fattening.

By the end of the study, participants averaged a 16% weight loss—but it came at a price. The researchers discovered that some nutritional deficiencies worsened, especially when people eased off the vitamin protein shakes onto the food-only phase. Why? The simple answer is the concept of nutrient density of foods. Your fast-food burger may be packed with calories, but lacking the vitamins and minerals for

Eat well, supplement wisely Many of us have busy lives and eat on the run, not always selecting nutrient-dense foods. That’s where supplementing with a multivitamin may help compensate for our inadequate diets. A word of caution: just as foods can be nutrient-depleted, some supplements can be the same. Be sure to investigate the quality of supplements you choose to put into your body; buy wisely.

Overall, we can see, to lose weight and gain health, it is not enough to eliminate “negative” nutrients and calories, such as saturated fat, salt and sugar. There is now increasing recognition of the importance of the nutrition density of food. Eating more nutrient-dense food and less high-calorie food aids in not just weight loss but also overall wellness. This article is intended for educational purposes only.

References:

Markovic T, Natoli S. Paradoxical nutritional deficiency in overweight and obesity: the importance of nutrient density. February 2, 2009. Med J Aust, 190(3): 149-151.Retrieved from http://www.ncbi. nlm.nih.gov/pubmed/19203315. Agarwal S., Reider C., et al. Comparison of Prevalence of Inadequate Nutrient Intake Based on Body Weight Status of Adults in the United States: An Analysis of NHANES 2001–2008. Jan. 7, 2015. Jr Am Coll Nutr. Retrieved fromhttp://www.tandfonline.com/doi/ abs/10.1080/07315724.2014.901196?journalCode=uacn20&#.VPKjUiyLCWR. Damms-Machado A, et al. Micronutrient deficiency in obese subjects undergoing low calorie diet. Nutrition Journal 2012, 11:34 doi:10.1186/1475-2891-11-34. Retrieved from http://www.nutritionj.com/content/11/1/34. Zinc Fact Sheet for Health Professionals. Office of Dietary Supplements, National Institute of Health. Retrieved from http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.

“ZINC” ABOUT YOUR NUTRIENTS Let’s look at zinc, a trace mineral important for the immune system and cell health. According to the U.S. National Institutes of Health, the RDA (Recommended Daily Allowance) for zinc in adult females is 9 mg (milligrams) per day. Look how much nutrient-dense food it takes for a woman to get her RDA of zinc based on common food zinc content:

Food

Zinc content

6 ounces dark meat chicken

4.8 mg

6 ounces flounder

0.6 mg

½ cup spinach

0.7 mg

½ cup broccoli

0.4 mg

½ cup peas

0.5 mg

½ cup kidney beans

0.9 mg

¼ cup dry roasted almonds

1.1 mg

1 - 8 0 0 - 3 4 4 - 8 7 9 7

Total

9.0 mg

M A Y 2 0 1 5 | 23

EATING FOR WELLNESS

Feed your joints: use your fork to stay flexible By Christa Orecchio

Since May is National Arthritis Awareness Month, it’s the perfect time to look at the foods to eat (and avoid) to help keep us flexible and moving along.

C Christa Orecchio is a Clinical and Holistic Nutritionist. Creator of The Whole Journey Healthy Product Review site, she is a TEDx speaker and makes regular TV appearances as a nutrition expert. 24 | V I T A J O U R N A L

hronic inflammation, of course, is the bane of healthy, painfree joints. In my practice, I’ve seen many times how what we choose to eat can have a dramatic impact on pain and discomfort. When we use foods to offset the inflammation process in the body, the effect is noticeable. We feel looser, more fluid and more energetic. The first step is to cut out (or greatly reduce) our consumption of proinflammatory foods like gluten, alcohol,

sugar, trans fats, genetically modified foods and poor quality oils. This helps remove much of the burden from our bodies that keeps the fuel on the “fire” of inflammation. The second step is to add foods that cool, soothe and calm inflammation, providing a noticeable improvement in how we feel on a day-to-day basis. Here are my top six favorites to help quell inflammation and “feed” our joints: Tr i V i t a . c o m

Wild fatty fish Because certain types of fish are packed with inflammation-fighting omega-3 fatty acids, I recommend at least four ounces of wild fish, twice a week. Omega-3-rich fish include salmon, tuna, mackerel and herring. Oils: extra virgin olive oil, avocado and walnut oil Extra virgin olive oil is loaded with heart-healthy fats, as well as a littleknown compound called oleocanthal. This compound has properties similar to non-steroidal anti-inflammatory drugs like ibuprofen. Avocado oil has also been shown to combat inflammation. And since walnuts are very high in omega-3 fatty acids, containing 10 times the amount of olive oil, walnut oil is a good choice to use sparingly on salads or as a finishing oil. Cherries and berries Research has shown that the antioxidant compounds in cherries and berries called anthocyanins have a significant anti-inflammatory effect. Strawberries, raspberries, blueberries and blackberries are all good choices to incorporate daily. Gelatin Many people think of a jiggly, brand-name dessert when we discuss gelatin, but the type I’m talking about comes from cows—specifically pasture-raised, grass-fed cows. This gelatin is a protein substance derived from the skin, tendons and/or bones. It’s been an absolute superstar for me personally to fight inflammation and also for so many of my clients. Gelatin provides the building blocks for healthy joints. People with joint issues might notice a substantial difference after incorporating gelatinrich foods and supplements into their diets. It can also help strengthen hair and fingernails. Green tea Swap your morning cup of Joe for green tea to give your joints a boost. Green tea is packed with polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction. Studies also show that another antioxidant in green tea called epigallocatechin-3gallate (EGCG) blocks the production of molecules that cause joint damage in people with rheumatoid arthritis. As an added bonus, green tea contains the amino acid l-theanine, responsible for calming and soothing anxiety, which is how green tea can make you feel alert and relaxed at the same time.

SALMON CAKES Prep and cook time: 1¼ hours Makes: 4 patties 4 ounces cooked, fresh salmon 6 rice or other gluten-free crackers ½ onion, minced 2 cloves garlic, minced 1 tablespoon fresh lemon juice 1 tablespoon extra virgin olive oil - dash of freshly ground black pepper - dash of coriander Break salmon into small pieces with fork. Place rice crackers in a zip-seal bag and, with a rolling pin, crush rice crackers into crumbs. In a large bowl, combine salmon, crackers, onion, garlic, lemon juice, salt, pepper and coriander. Make 4 patties and refrigerate for 1 hour. In a skillet, heat oil on high heat. Fry each side for 3-4 minutes. Serve with brown rice and a few lemon slices.

Broccoli No one can argue with the power of broccoli. Rich in Vitamins K and C, broccoli also contains a compound called sulforaphane, an indirect antioxidant which, researchers have found, could help prevent or slow the progression of osteoarthritis. Broccoli is also rich in calcium, which is known for its bone-building benefits. Reference: 12 Best Foods for Arthritis. Arthritis Foundation. 2015. Retrieved from http://www.arthritistoday.org/tools-and-resources/slideshows/best-foods-for-arthritis.php

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M A Y 2 0 1 5 | 25

EMOTIONAL WELLNESS

Strong families, healthy individuals By Mamiko Odegard, Ph.D.

May is National Family Month, and it reminds me how much our idea of “family” has changed. The familiar definition of family that includes a mother, father and their biological children has been evolving. For instance, now we have stepfamilies, blended families, children born to single mothers and unmarried couples or those living with a single parent.

Dr. Mamiko Odegard has over 30 years’ experience as a psychologist/college instructor. Best-selling author of “Daily Affirmations for Love,” the specialist in love and relationships is based in Scottsdale, AZ. 26 | V I T A J O U R N A L

egardless of the type of family you grew up in or are part of now, certain attitudes and practices help to keep a family strong, healthy and loving. In fact, the behaviors that help families thrive and create positive environments for children have been identified by experts in the field. Here’s how the Parenting Assistance Line from the University of Alabama sums them up: • Spending time together. Participating in and enjoying activities together helps bond the family and provides opportunities to encourage one another as well as have fun. • Effective communication. When family members listen to each other and let each other know that their feelings and views are important, they are demonstrating caring, respect and love. • Appreciation. Look for opportunities each day for showing encouragement and gratitude for acts big and small as well as recognizing the uniqueness of each

individual. Doing so helps build esteem as well as building respect and closeness. •C ommitment. Family becomes the first and primary priority of how decisions and actions are determined. This is especially important in balancing family and work, so members know they are valued and important. •G ood coping skills. When challenges strike, healthy families are able to work together to get through difficulties through communication, shared responsibilities and positive attitudes. •V alues and convictions. Strong families identify and practice established beliefs and values that promote unity, responsibility, and moral and ethical standards that assist each family member as well as their community. No matter your personal upbringing, your family can enjoy closeness and healthier relationships with these practices. Reference:

Parenting Assistance Line, University of Alabama. 2015. Retrieved from http://www.pal.ua.edu/index2.php. Tr i V i t a . c o m

SPIRITUAL WELLNESS

Celebrating women: Weaving the fabric of faith By Chaplain Donna Kafer

“Honor her for all that her hands have done, and let her works bring her praise at the city gate.”

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. 1- 800 -344 - 8797

~ Proverbs 31:31

n the beginning, God created them, male and female, instilling within them distinct traits, gifts and innate abilities that suited their specific gender. While we like to think men and women are alike, scientists understand a great deal more about the sexes than many realize. While men tend to be focused, driven and adept at honing in on one thing at a time, women generally multitask, handling several difficult problems at a time. While men are more reserved in their emotions and less verbal in expressing their feelings, women generally prefer to bring others into their circle. They share easily about their concerns, hopes, dreams and even their fears, relaying the most intimate details, sometimes with complete strangers. A man would never think about divulging these types of personal thoughts with even the closest of friends. Drawn to spiritual things by nature The truth is, God has purposely hardwired men and women to be different in some respects, but the same in others. The

most important similarity being we are both created in His image. It is because of our differences, because of God’s perfect plan for humankind, that women easily gravitate to things of a spiritual nature. Because of women, the fabric of our faith has been tenderly woven and held together through the centuries. Women compel their families to reach out to The Lord for nurturing, imploring them to seek refuge in Him. The facts clearly show our houses of worship would be lacking in attendees if it were not for the gentle insistence of women. A woman also has a second sense, a God-given discernment concerning the tender aspects of our Father in heaven. This is a motherly instinct that all women possess, even those without children of their own. Woman: tender, compassionate, loving. Let’s remember to celebrate women today, thanking them for all they do in walking with us along the still waters of The Lord. Without them, many of us would be adrift in a turbulent sea filled with doubt and despair. M A Y 2 0 1 5 | 27

- The Magnificent HUMAN BODY

The respiratory system

iscover the “ins and outs” of the respiratory system, made up of the airways, the lungs and linked blood vessels, and the muscles involved in breathing.

Tennis, anyone? There are over 500 million air sacs, or alveoli, in your lungs—if spread out, they’d be roughly the size of a tennis court. Located in the lungs, these spongy, airfilled sacs are covered by small blood vessels that allow gases to enter (oxygen) and exit (carbon dioxide) the bloodstream. Pressure’s on Air flows in and out of the lungs because of pressure differences between the atmosphere and gases inside the lungs. Like other gases, air flows from areas of higher pressure to areas of lower pressure. When the diaphragm (muscle located below the lungs) and intercostal muscles (located between the ribs) contract, it causes the chest cavity to expand and decreases pressure within the air sacs, allowing air to flow into the lungs. Conversely, when these muscles relax, the chest cavity shrinks, and pressure increases within the air sacs, forcing air out.

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Autopilot Although you can deliberately inhale and exhale, when you’re not thinking about it, the brain does it for you— about 22,000 times a day. Sensors in the brain, carotid artery and aorta detect carbon dioxide and oxygen levels in the blood and adjust your breathing rate as needed. Thank you, brain! No trespassing When we inhale life-giving oxygen, unwanted particles and microorganisms may come along for the ride. The respiratory system is well-armed to combat these uninvited guests: frontline defense falls to the nose hairs, which can trap larger particles, usually expelled with a sneeze. Smaller particles and microorganisms may get past the nostrils, but their victory is short-lived: most will find themselves trapped in the sticky layer of mucus lining our breathing tubes. Hair-like cilia propel mucus upward, where it—and the undesirable elements—are either swallowed or expelled. Humans (unknowingly) swallow this mucus all day long. Pretty? No. Effective? Yes. References: Anatomy and function of the normal lung. American Thoracic Society (ATS). Retrieved from http://www.thoracic.org/professionals/clinical-resources/copd-guidelines/for-patients/anatomy-and-function-of-the-normal-lung.php Mechanics of Ventilation. SEER Training Modules, National Cancer Institute, National Institutes of Health. Retrieved from http://training.seer.cancer.gov/anatomy/respiratory/ mechanics.html Ochs, M., et al (2004). The Number of Alveoli in the Human Lung. American Journal of Respiratory and Critical Care Medicine, 169(1), 120-124. doi: 10.1164/rccm.200308-1107OC The Respiratory System (2012). National Heart, Lung, and Blood Institute, National Institutes of Health. Retrieved from http://www.nhlbi.nih.gov/health/health-topics/topics/hlw/system

Tr i V i t a . c o m

FINANCIAL WELLNESS

Financial planning tips for “mature” Canadians

on’t let age get in the way of financial planning—it’s never too late to get started. Even if you’ve procrastinated you can always play “catch up,” and with the right moves make strong progress toward a secure retirement. What is a financial plan? This tells you where you are now and where you want to be in the future. When making a financial plan, think about your long-term needs, including: • Current and future living expenses • Current and future sources of income • Assets—both current and future value • Tax planning • Insurance and long-term care needs Why do I need a financial plan? It will help reduce future uncertainty and improve your decision-making. A sound financial plan will help you answer these questions:

1- 800 -344 - 8797

• How much income do I need to live comfortably? • Do I have enough money to retire or should I keep working? • How much money will I receive from government programs? • How long will my savings last? Where can I get more information? You could start with your bank or credit union. To find a financial planner, contact the Financial

Planning Standards Council, a notfor-profit organization that certifies all Canadian financial planners. The Canadian government has many financial planning resources, including an online Canadian Retirement Income Calculator. For more information, visit seniors.gc.ca. Reference: What every Canadian should know about financial planning. Government of Canada. Gouvernement du Canada. Retrieved from http://www.seniors.gc.ca/eng/working/ fptf/financial.shtml

Suggestions: • Consider hiring a certified professional if your situation is complicated. • Consult a lawyer before signing any legal documents. • Ask a potential financial advisor if that person makes a commission from the sale of financial products. • Keep your financial records in a safe and accessible place. Canada Revenue Agency also asks you to keep your income tax returns for a six-year period. • Don’t wait too long to prepare a financial plan. It will help you make smart, not panic-driven decisions. M A Y 2 0 1 5 | 29

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

Director of Publications Pam Molenda

Creative Director Craig Hedges

Production Manager Roger Barger

Senior Designer Christine Ray

Designer James Dempsey

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.

Editorial Assistant Ginny Schoonaert

Feature Writers Heather Giedt

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.

Mamiko Odegard, Ph.D.

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. 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 | V I T A J O U R N A L

Cheryl Romano Steve Solomon Contributing Writers Michael Ellison, Founder of TriVita

Donna Kafer, Chaplain Jolene Goring, Wellness Center Director of Fitness Christa Orecchio, Certified Clinical Nutritionist Tammy Pon, M.D. Daniela Radulescu, M.D. Brittany Stam, M.D. William (Bill) Wheeler, Ph.D. The VitaJournal is published by TriVita, Inc., 16100 N. Greenway Hayden Loop, Suite 950, Scottsdale, AZ 85260, Printed in the USA, ©2015 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. The information in this VitaJournal may contain errors or inaccuracies. We reserve the right to change prices, selections, update information and limit quantities without prior notice. Experience Wellness is a registered trademark of TriVita Inc. Children, women who are pregnant or nursing, and all individuals allergic to any foods or ingredients should consult their healthcare provider before using any product. To report a serious adverse event or obtain product information, contact 1-800-991-7116.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Our Wellness Consultants are here Monday through Friday 8:00 a.m. to 10:00 p.m., EST, and Saturday from 10:00 a.m. to 7 p.m., EST. The CARE Center is closed on Sunday. Order online 7 days a week at TriVita.com.

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