VitaJournal - February 2015 - Canada by TriVita

experience wellness ®

HORMONES YOUR

HEART LOVES Brittany Stam, M.D. pgs. 12-13

MAINTAINING

SEXUAL VITALITY

Harolyn Gilles, M.D. pgs. 6-7

THOMESA LYDON’S

MISSION OF WELLNESS pgs. 16-17

FEBRUARY 2015

PURSUING WELLNESS

Healthy choices to enhance heart health By Michael R. Ellison

hat I am most thrilled about in the beginning of 2015 is the new TriVita Premier Member rewards program. It is an opt-in program with no costs or obligations, just added membership benefits. If you haven’t signed up, I would like to invite you to do so and enjoy the 4% reward in VitaPoints on all your purchases. For those who Michael R. Ellison Founder of TriVita desire to refer TriVita products, Premier Membership offers 20% on referrals’ product purchases in VitaPoint rewards. VitaPoints may be redeemed for TriVita products, as well as services at the TriVita Wellness Center. There will be many opportunities throughout the year to add to your VitaPoint total; one way is by participating in surveys. These will help TriVita develop a truly rich membership experience to accompany the quality premium products we offer to enhance our Members’ wellness experience. I would encourage you to call toll-free 1-800-344-8797 and ask a Wellness Consultant about the no-cost Premier Membership program.

Here is the good news! There are many choices a person can make to reduce the risk of heart disease and improve heart health. The 10 Essentials for Health and Wellness is a very practical guide you can follow to help support good heart health (see page 4). For instance, by eating nutritiously you can replace caloriedense and low-nutrient processed foods with nutrientdense whole foods as well as lean meats and fish. You can supplement your diet with targeted nutritionals such as CoEnzyme Q-10, featured at special pricing this month. You can include 150 minutes of physical activity in your weekly routine. You can learn to reduce stress by giving and receiving love, forgiving yourself and others, living with gratitude and accepting what you cannot change. As you develop your relationship with God in prayer and meditation, you will learn to cast off your daily concerns on to God who cares for and loves you. So the really good news… there are simple yet profound choices and behaviors that can help enhance your heart health!

This month, it’s heart health awareness month at TriVita. According to Statistics Canada, heart disease and stroke are the number two and three leading causes of death in Canada. Together, they are estimated to cost the Canadian economy $20.9 billion a year in healthcare costs, lost wages and decreased productivity. That is the alarming bad news.

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FEBRUARY 2015

INSIDE 6

Maintaining Sexual Wellness

p. 6

Nurturing vitality after age 50: Harolyn Gilles, M.D.

9 The Magnificent Human Body The wonders of the circulatory system.

The Hormones Your Heart Loves 12 Go natural, go healthy: Brittany Stam, M.D.

p. 9

Managing Her Wellness to Help Seniors 16 Thomesa Lydon is on the “move” for her mission.

Mitochondria—Key to Human Longevity 18 These cellular powerhouses fuel your energy.

7 Superfoods for a Healthy Heart Packed with nutrients and available everywhere.

p. 12

22 Stepfamily Do’s and Don’ts Tips for successful step-parenting.

24 Love for the Ages

A Valentine’s gift that keeps growing.

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p. 20

February 2015 l 3

THOUGHTS FROM THE EDITOR

Don’t be like “one of the nine”— always come back to express your gratitude!

his month you’ll find a big “heart” focus with supporting articles not only on the physical aspect of heart health, but emotional and spiritual as well. As an emotional writer, I look for every opportunity to write from the heart. Since this month also brings us Valentine’s Day, I’d like to share something I recently heard in a Christmas message at my church, but which also applies any time of year. It’s the topic of expressing gratitude.

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

This particular sermon was based on Luke 17:11-19, the story of Jesus healing the 10 men with leprosy. As Jesus was going into a village, 10 men with leprosy asked Him to have pity on them. Jesus cleansed them, but only one, when he saw he was healed, came back to Jesus, throwing himself at His feet thanking Him. Jesus asked, “Were not all 10 cleansed? Where are the other nine? Has no one returned to give praise to God except this foreigner?” In reading this, you might think, wow—what a bunch of ungrateful souls! But the point the pastor made was that they were probably so overcome with excitement that they ran home to tell everyone who had outcast them that they were cleansed! The problem wasn’t that they were ungrateful, but rather that they never returned to express their gratitude, and unexpressed gratitude communicates ingratitude to others. If you want to give someone a gift this Valentine’s Day that they will remember this same time next year, (unlike the flowers that wither in a few days or the chocolate you may overindulge in), take the time to express heartfelt gratitude toward someone. Most of us like to believe that we have a grateful heart, but keeping those feelings locked inside without expressing them could be sending the wrong message to someone. Since Valentine’s Day is simply sharing love with people you care about (whether it’s your spouse, your boss, the person who delivers your mail, a special neighbor or the person who sacks your groceries), sit down and write a nice note to someone you feel grateful towards. Don’t be one of the “nine,” but rather, the moment you feel gratitude about anything, make sure you let that person know. Plus studies have shown that expressing gratitude actually improves health and happiness! Here’s to a grateful heart—this month and all year long.

Email me! pam@TriVita.com

Pam Molenda, Editor

WELL-BEING

P.S. F or your physical heart, this month we’re offering a pretty extreme promotion: 50% off CoQ-10! See pg. 5. We care so much about your heart health that we want you to be able to try this heart essential so you can start adding it to your daily regimen, especially if you’re over 50 or on statins.

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As a TriVita Member, you already enjoy special benefits: monthly promotions, a dedicated support system, a free subscription to the VitaJournal, and more. Now, you can take your membership to the next level with TriVita’s new Premier Membership. As a Premier Member, you’ll receive special benefits, rewards and more—at no cost to you! That’s right, there are no added fees or obligations—just added benefits: REWARD VITAPOINTS Enjoy VitaPoints equal to 4% of the product value of all your future purchases. REDEEM your VitaPoints for TriVita products or services at the TriVita Wellness Center. REFERRAL VITAPOINTS Refer friends and family to TriVita and enjoy VitaPoints equal to 20% of the product value of their orders—not just the first time they order, but every time! REDEEM your VitaPoints for TriVita products or services at the TriVita Wellness Center. SPECIAL OFFERS AND GIFTS As a Premier Member you’re also eligible for exclusive offers and access to extra VitaPoints on specially selected items. PRIORITY CUSTOMER SERVICE Your satisfaction is our top priority. If you have questions or concerns, we have reserved a toll-free number for Premier Members only; a Wellness Consultant is standing by to take your call. And much more!

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FEBRUARY IS HEART HEALTH MONTH CoQ-10: People who use cholesterol-lowering drugs may benefit from taking more CoQ-10, according to a study in the Canadian Journal of Physiology & Pharmacology. In a double-blind, randomized study, researchers found that CoQ-10 supplementation for people taking statins helped increase CoQ-10 levels. #3261100004

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Call toll-free 1-800-344-8797 or order online at TriVita.com Reference: Fedacko, J. et al. (2013). Coenzyme Q10 and selenium in statin-associated myopathy treatment. Canadian Journal of Physiology & Pharmacology, 91, 165-170. February 2015 l 5

THE DOCTOR IS IN

Maintaining sexual wellness: How to nurture vitality after age 50 By Harolyn Gilles, M.D.

read something encouraging recently about later-life sexuality. Actually, the study I saw in The Journal of Sexual Research gave me four reasons to be optimistic: 1. Men and women stay sexually active into their 70s and 80s.

Harolyn C. Gilles, M.D., FAAFP, is a noted physician based in Scottsdale, AZ. Dr. Gilles has special expertise in weight management and hormonal balance with bio-identical hormones. She won the “Best of Scottsdale, Physicians and Surgeons” award for five years straight.

2. Age-related physical changes don’t necessarily cause a decline in sexual function. 3. Good physical and mental health, positive attitudes toward sex and access to a healthy partner are linked with continued sexual activity. 4. The conclusions were drawn from research conducted during the past 10 years on men and women over age 50. Prior to that, little attention was paid to mature people’s sexuality. This is great news for everyone: women, men and medical professionals who know that the joys of intimacy don’t have to evaporate as time goes by. In fact, sexual vitality is an important part of overall wellness. If you’re over 50 and not feeling particularly sexual, there can be several physical reasons. Normal changes, common problems As we age, both men and women undergo physical changes that can affect the ability to have and enjoy sexual activity. In women, the vagina can shorten and become

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narrower, and produce less lubrication. In men, impotence, or erectile dysfunction, can prevent intercourse. (Of course, if you have concerns about this or any other aspect of wellness, talk with your healthcare provider.) In addition, there are a number of health conditions and issues that can affect the ability to enjoy sex: Arthritis. Joint pain can make sexual contact uncomfortable. Exercise may help, along with rest, warm baths and changing the position of sexual activity. Chronic pain. Naturally, this can really interfere with intimacy. And, some pain medicines can interfere with sexual function. Talk with your doctor about possible solutions. Dementia. Some people with dementia become more interested in sex and physical closeness—even if they don’t recognize their spouse. That can be distressing to the spouse. A doctor, nurse or social worker with dementia care training may be helpful. Disease. Diabetes, heart disease and depression can all affect sexual activity and interest. Surgery. Surgery to remove a woman’s uterus (hysterectomy), all or part of a breast (mastectomy) and all or part of a man’s prostate gland (prostatectomy) can cause sexual anxiety and lack of interest.

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Medications. Blood pressure medicines, antihistamines, antidepressants, tranquilizers and drugs for ulcers and lowering appetite can cause sexual problems. Emotions, stress and hormones Sexuality is often a delicate balance of emotional and physical issues. Many older couples find greater satisfaction with intimacy as they age: they have fewer distractions, more time and privacy and no worries about getting pregnant. For others, though, there are issues. A woman unhappy about how her looks are changing as she ages may think her partner no longer finds her attractive. Men may fear that erectile dysfunction will become a more common problem as they age. They may also be concerned about illness, retirement and other lifestyle changes, all of which may lead to sexual difficulties. In my work as a bio-identical hormone specialist, I have helped many couples restore their marriages by restoring the hormone levels of one or both partners. I do not recommend or use synthetic hormones—they’ve been linked with cancer and other diseases. I use hormones that replicate what the human body produces, made from soy and yams. When hormones are back in balance, sexual vitality returns, too. What you can do Of all the things you can do on your own for an active sexual life, experiencing wellness is at the top of the list. Remember that research finding at the beginning of this article: “Good physical and mental health, positive attitudes toward sex and access to a healthy partner are linked with continued sexual activity.”

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In order to feel good about sex we need to feel good, period. Eating right, regular exercise, getting restful sleep and managing stress are the keys—in fact, if you follow TriVita’s 10 Essentials for Health and Wellness (see p. 2), you’ll be practicing the best self-help there is. Naturally, physical problems can change your sex life as you get older. But age can bring a new closeness for you and your partner. Talk to your partner about your needs. Find a counselor to help break down communication barriers. And please, please talk with your doctor if you have a health issue that affects intimacy. He or she will likely have a treatment option that can help. As therapists often suggest, make your partner a high priority. Take time to enjoy each other and to understand the changes you both are facing. You may find that physical affection and spending time together can make a good beginning. This article is intended for educational purposes only.

References: Sexual expression in later life: a review and synthesis. J Sex Res. 2012;49(2-3):125-41. doi: 10.1080/00224499.2011.603168. Retrieved from http://www.tandfonline.com/doi/abs/10.1 080/00224499.2011.603168?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_ pub%3dpubmed& Sexuality in Later Life. National Institute on Aging, National Institutes of Health. August 24, 2014. Retrieved from http://www.nia.nih.gov/health/publication/sexuality-later-life.

February 2015 l 7

Discover nutritious prickly pear

Delicious, versatile fruit offers numerous health benefits

here are little-known foods in nature that have many nutrients… and one of them is the prickly pear. Prickly pear, Opuntia ficus-indica, is also called cactus fruit. It is commonly found throughout the Sonoran Desert of Mexico and Arizona. This sweet-tasting fruit has been a long-time staple in Central American diets and offers tremendous nutritional value. First and foremost, prickly pear is a good source of fiber, which enhances digestion. Just a one-cup serving of prickly pear offers about 5.4 g of fiber.1 One serving of prickly pear also contains about 21 mg of Vitamin C, which helps fight free radicals in the body. The fruit is packed with numerous minerals, including 13% of the daily recommended amount of copper and a significant amount of magnesium. Prickly pear’s growing reputation isn’t just based on its vitamins and minerals, but how these powerful nutrients help with a variety of common health problems. Help manage cholesterol Prickly pear may help manage cholesterol levels. One study evaluated rats who received either a 6% or 12% concentration of prickly pear. Researchers found that rats that consumed raw prickly pear at 12% concentration had a reduction in LDL cholesterol levels of up to 34%. Human studies are pending.2

body so much. Prickly pear effortlessly answers daily nutritional needs with natural ingredients that offer a bounty of benefits. Did you know? • The pads and fruit of the prickly pear cactus are edible. • Prickly pear cactus can grow from under a foot high to 7 feet tall. • Prickly pear cactus is considered one of the most important food crops harvested by the northern Mexico population. • Prickly pear cactus has been used by Native Americans for centuries to topically treat cuts, insect bites, sunburn and windburn. References: 1 L Tremblay, “Prickly Pear Nutritional Values,” Livestrong.com. August 1, 2014. Retrieved from www. livestrong.com/article/390785-prickly-pear-nutritional-values 2 ML Cárdenas Medellín et al., Effect of raw and cooked nopal (Opuntia ficus indica) ingestion on growth and profile of total cholesterol, lipoproteins, and blood glucose in rats, Archivos Latinoamericanos de Nutrición, vol. 48, no. 8 (December 1998): 316–323

Other important uses The prickly pear’s combination of antioxidants, dietary fiber and cholesterol-managing ingredients, offers the human

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THE MAGNIFICENT HUMAN BODY Take a tour of the human body with our Magnificent Human Body series. This month, learn about the circulatory system, made up of the heart, blood and blood vessels.

THE CIRCULATORY SYSTEM

MAKE A FIST Want to estimate the size of your heart? Adults, clench your two fists together for an idea of the size; as for weight, this relentless pumping machine (it pumps 4,000 gallons of blood each day), weighs in at around 11 ounces. EYE FEEL LEFT OUT Your heart provides nourishing blood to nearly all tissues in the body—except the corneas. Because transparency is required to properly refract light, the corneas contain no blood vessels, instead getting their nourishment from fluids in the chambers behind them. AROUND THE GLOBE—2.5 TIMES That’s how far your blood vessels would reach, if laid out end to end in a straight line (60,000 miles). Your blood vessels—consisting of arteries, veins and capillaries— transport blood to and from the heart. The largest, your aorta, is roughly the diameter of a garden hose, while the smallest capillaries would have to team up with 10 of their friends to equal the diameter of a human hair. GIVE ME A MINUTE The time it takes for the human body’s roughly five liters of blood to circulate through the body—three times. In one day, your blood travels about 12,000 miles. A SHORT LIFE, WELL-LIVED A red blood cell—responsible for oxygen delivery and carbon dioxide removal—lives an average 120 days. Red blood cells represent about half of your blood; the rest is made up of plasma, white blood cells and platelets. References: Anatomy of the Heart (2011). National Heart, Lung, and Blood Institute, National Institutes of Health. Retrieved from http://www.nhlbi.nih.gov/health/health-topics/topics/hhw/anatomy 11 Surprising Facts About the Circulatory System (2013). LiveScience. Retrieved from http://www. livescience.com/39925-circulatory-system-facts-surprising.html Facts about the cornea and corneal disease (2013). National Eye Institute, National Institutes of Health. Retrieved from https://www.nei.nih.gov/health/cornealdisease The Human Heart: Where The Heart Is. Franklin Institute. Retrieved from http://learn.fi.edu/learn/heart/ index.html Map of the Human Heart (2011). PBS Online. Retrieved from http://www.pbs.org/wgbh/nova/body/maphuman-heart.html Red blood cell production (2012). Medline Plus, U.S. National Library of Medicine, National Institutes of Health. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/anatomyvideos/000104.htm

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February 2015 l 9

New survey reveals wide usage, high confidence for nutritional supplements 98% of baby boomer supplement users take vitamin/mineral supplements

f you enjoy nutritional supplements, you are not alone. A recent consumer survey conducted and funded by the Washington DC, based Council for Responsible Nutrition (CRN) showed that a high percentage of people in the United States use and have confidence in dietary supplements. The 15th annual survey included a national sample of over 2,000 adults. The survey results indicated that 68% of U.S. adults currently take dietary supplements, with over 50% stating that they were regular supplement users. Moreover, the vast majority of U.S. adults, 83%, expressed overall confidence in the safety, quality and effectiveness of dietary supplements. Approximately 98% of baby boomer supplement users take vitamin/ mineral supplements.

“The survey is just another indicator of the important role that dietary supplements play for men and women of all ages who are trying to achieve a lifestyle of wellness,” says Judy Blatman, senior vice president, communications, CRN. “We believe that confidence remains high because people realize there is a legitimate and responsible majority of companies in our industry whose top priority is to ensure product quality so that consumers can not only maintain good health, but also maintain brand loyalty. Smart consumers pay attention to finding the right companies and products for them.” Reference: New survey reveals high percentage of U.S. population take dietary supplements—and with high confidence. Oct. 30, 2014. Retrieved from http://www.crnusa.org/CRNPR14-CRNCCSurvey103014.html

Graph courtesy of Council for Responsible Nutrition.

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The hormones your heart loves By Brittany Stam, M.D.

hat is women’s biggest health fear? I would say breast cancer, because one out of every eight women will be diagnosed with the disease. What we women need to remember, however, is that heart disease is the number one killer of women in the United States. Before menopause, our risk is less because of higher estrogen levels. Then, by age 55, estrogen levels plummet, causing our risk of heart disease to be equivalent to that of men. 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 with a special interest in minimally invasive gynecologic surgery.

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disease. This imbalance leads to the formation of a substance called plaque on the inner walls of arteries. As it builds up, plaque hardens, lessening blood flow and potentially leading to heart attack, stroke and even death.

Why does the risk rise after age 55? For decades, the theory has been that estrogen is protective to the female heart during a woman’s reproductive years. In 1987, this effect was demonstrated in women in the Nurses’ Health Study published in the New England Journal of Medicine. In that study, women who had both their ovaries removed and were not given estrogen replacement had more than twice the risk of heart disease than the women who received estrogen after surgery.

Hormone replacement: the type matters greatly Recent evidence suggests that women with healthy hearts who are in early menopause may be candidates for hormone replacement therapy (HRT). In seeking relief from menopausal symptoms (hot flashes, night sweats, etc.), such women are at low risk of harmful cardiovascular side effects. However, the type of hormones used for treatment can be critically important. If you’re considering replacement therapy for estrogen and progesterone (the two hormones involved), I urge you to talk with your doctor. You could be prescribed either synthetic or bio-identical hormones: they act very differently when it comes to heart health.

Why our hearts love estrogen Estrogen has been shown in multiple studies to be beneficial to concentrations of fat in the blood. Levels of LDL (“bad” cholesterol) decrease when estrogen is present, while levels of HDL (“good” cholesterol) increase. Having an LDL cholesterol that is too high along with an HDL cholesterol level that is too low, can increase your risk of cardiovascular

One of the largest randomized clinical trials on hormones, the Women’s Health Initiative (WHI), demonstrated that when progestin (the synthetic version of progesterone) was combined with synthetic conjugated estrogen, there was a substantial increase in the risk of heart attack and stroke. These results led to early discontinuation of the trial and much hype in the media regarding the TriVita.com

TriVita’s Healthcare Professionals cott Conard, M.D., S Diplomate, American Boards of Family Medicine & Integrative and Holistic Medicine. Chief Medical Officer, TriVita, Inc.; President, TriVita Wellness Centers William (Bill) Wheeler, Ph.D., 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.

negative effect of hormones on heart health. One of the criticisms of this large study, however, was that researchers investigated the effects of man-made progestins only. We now know that synthetic progestins cause constriction of arteries and a decrease in HDL. By contrast, natural progesterone expands arteries and causes little or no reduction in HDL. These contrasting side effects make bio-identical hormones the better choice when it comes to cardiovascular health. When it comes to preventing heart disease in the first place, evidence suggests that HRT—at least the synthetic variety—is not recommended. Two randomized trials, the HERS and HERS II trials, examined whether synthetic estrogen and synthetic progestin altered the progression of heart disease in menopausal women who were diagnosed previously with heart disease. After four years of follow up, no reduction in heart disease risk was seen. The best “prescription”: healthy living To love your heart, remember: • Natural hormones estriol (a type of estrogen) and progesterone have protective effects on the heart. 1-800-344-8797

• Hormone therapy does not increase heart disease risk for healthy women who have recently experienced menopause. • According to the American College of Obstetrics and Gynecology, women without risk factors should have their cholesterol levels measured every five years beginning at age 45. While further study is needed on HRT and the heart, there’s no doubt about the best “prescription” for heart health in menopausal women: eating right, getting enough exercise, not smoking and managing stress. This article is intended for educational purposes only.

References: Colditz GA, Willett WC, et al. Menopause and the risk of coronary heart disease in women. N Engl J Med. 1987;316:1105-1110. Hormone therapy and heart disease. Committee Opinion No. 565. American College of Obstetricians and Gynecologists. Obstet Gynecol 2013;121:1407–10. Rossouw JE, Anderson GL, Prentice RL, et al. Writing Group for the Women’s Health Initiative Investigators. Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results. From the Women’s Health Initiative randomized controlled trial. JAMA. 2002;288(3):321. Simon JA, Hsia J, Cauley JA, et al. Postmenopausal hormone therapy and risk of stroke: The Heart and Estrogen-progestin Replacement Study (HERS). Circulation 2001;103:638–42. Walsh BW, Schiff I, Rosner B, et al. Effects of postmenopausal estrogen replacement on the concentrations and metabolism of plasma lipoproteins. N Engl J Med. 1991;325(17):1196.

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

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B-12 UPDATE

B-12: Old vitamin, new discovery By Alexander Schauss, Ph.D., FACN, CFS

n recent years, there has been a lot of research to figure out just which vitamins and minerals people are missing in their diets, and one of the key vitamins is Vitamin B-12. Vitamin B-12 is absolutely essential to the human body. For instance, you need Vitamin B-12 to make red blood cells in your bone marrow.

Alexander Schauss, Ph.D., FACN, CFS, is an Expert Panel Member at United States Pharmacopeia (USP), a Certified Food Scientist and Fellow of the American College of Nutrition, and the CEO and Senior Director of Research at AIBMR Life Sciences, Inc.

The search for a missing nutrient Just think about what a red blood cell does for you: It carries oxygen. It carries nutrients and it feeds all the cells and all the tissues in our body. You start decreasing the amount of red blood cells that you produce, and you’re going to get anemia (which is basically insufficient red blood cells). Interestingly, anemia is what started the search for this vitamin over 150 years ago. People were getting anemia, and suffering a variety of ill effects from it, and no one could figure out what was going on. Well, one day somebody said, there is a nutrient missing here—and it took about 100 years before they finally figured out that this missing nutrient was Vitamin B-12. Once people started getting the Vitamin B-12 they needed, the anemia started going away. Their health improved and the signs and symptoms associated with Vitamin B-12 deficiency went away, too. At that time, not much was known about Vitamin B-12 and its role in human health,

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but over the years more and more evidence has accumulated showing the importance of this nutrient. What research also uncovered is that as we age, we start making less stomach acid. This decreased acid can inhibit your body’s ability to absorb enough of the B-12 that it needs. A Vitamin B-12 pioneer One man who studied nutrients and their effects on health, Dr. Alfred Libby, developed a delivery system for Vitamin B-12 that could bypass the digestive tract; this meant that his patients, many of them heroin addicts, would no longer have to get their B-12 through injections. I actually had the opportunity to meet Dr. Libby. A true pioneer, he was an extremely compassionate individual with a great heart. He tried to help his patients by finding out which nutrients they were deficient in; he wanted to see if restoring those nutrients would restore their health. It was this pursuit that led to his innovative delivery system for B-12; it helped his patients at the time, and it continues to help people all over the world today. This article is intended for educational purposes only.

References: Gropper, S.S., Smith, J.L., & Groff, J.L. (2009).Vitamin B12. Advanced Nutrition and Human Metabolism, Fifth Edition (pp. 360-362). Belmont, CA: Wadsworth. Baik, H.W., & Russell, R.M. (1999). Vitamin B12 deficiency in the elderly. Annual Reviews of Nutrition, 19, 357-377. TriVita.com

Snapshot

AGING AND HEALTH

9 million

300,000

Estimated number of Canadians who will be age 65 and older by 2031—about 25% of the population. Currently, seniors make up 13% of the population.

Number of senior Canadians who were in the labor force in 2001.

83.3 and 78.8

44%

In 2009, the average life expectancy for Canadian women and men, respectively. In Canada, as in most countries around the world, life expectancy increased during the 20th century.

Percentage of provincial and territorial governments’ health care expenditures spent on treatment for older adults.

$2.8 billion

2.2 hours

Average time 44% of seniors spent per day involved in volunteer work in 1998.

89%

Percentage of Canadian seniors who had at least one chronic condition in 2009. About 25% of seniors age 65 to 79 and 37% of those over 80 reported four or more chronic conditions.

Estimated annual cost of fall-related injuries in seniors 65 and older.

References: A New Vision for Healthy Aging (2009). Public Health Agency of Canada. Retrieved from http://www.phac-aspc.gc.ca/seniors-aines/ publications/public/healthy-sante/vision/vision-bref/chap01-eng.php Health – Life Expectancy at Birth (2014). Employment and Social Development Canada. Retrieved from http://www4.hrsdc. gc.ca/.3ndic.1t.4r@-eng.jsp?iid=3 The Chief Public Health Officer’s Report on The State of Public Health in Canada 2010, Chapter 3: The Health and Well-being of Canadian Seniors (2010). Public Health Agency of Canada. Retrieved from http://www.phac-aspc.gc.ca/cphorsphc-respcacsp/2010/fr-rc/cphorsphc-respcacsp-06-eng.php 1-800-344-8797

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PURPOSEFUL LIVING

Thomesa Lydon is on the “move” for her mission Managing her own wellness to help seniors manage change

magine: your aging parents live far away and a health crisis strikes. Could they stay in their home, or would an independent or assisted-living community be best? If they move, where should they go? Who will prepare the home to sell? Who decides what possessions stay, and which should be jettisoned? Those are tough questions, made agonizing in the midst of a health emergency, and Thomesa Lydon had to find answers to them all. That experience with her own parents in San Antonio, TX five years ago spurred her to follow a new path in business—and in wellness.

of credentials. It’s a formal designation granted by the National Association of Senior Move Managers (nasmm.org).

Thomesa Lydon

“Dad became ill, Mom was diagnosed with Alzheimer’s disease, and I lived over 1,000 miles away in Scottsdale, AZ,” relates Thomesa. “I was thrust into becoming a fulltime student, learning how to help my parents live safely, yet remain happy and content. We found ourselves (her parents and sister Carol) in a full-blown catastrophe that could have been avoided.” Luckily, Thomesa’s position as a realtor allowed her the flexibility to go to San Antonio to deal with the crisis. Happily, her parents moved into an independent living community where they enjoyed the lifestyle so much, “they wondered why they hadn’t done it years before.” And almost immediately, Thomesa, now 61, added “Senior Move Manager” to her list 16 l VITAJOURNAL

Since then, Thomesa has helped hundreds of people navigate the waters of late-in-life transitions; she calls it “Youthful minds over aging matters.” From downsizing the home and personal belongings to sourcing legal help, Thomesa advises seniors and their adult children on how to plan for and carry out change comfortably… even joyfully. All this planning recently got her thinking about her own health.

“How could I help others if my own wellness was lacking?” “My Dad, who died last year, had heart trouble and diabetes; Mom has Alzheimer’s, and it became clear that if I didn’t want to inherit the same conditions, I’d better do something. How could I help others if my own wellness was lacking?” Knowing that her passion for helping seniors depended on her own vitality, Thomesa visited a healthcare professional who discovered that, although she was feeling good, Thomesa was severely deficient in Vitamins B and D. Since starting on supplements, “I feel so much better!” she exults. While Thomesa had practiced healthy habits for some time, now feeling and being her best is a twin passion alongside helping seniors.

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Thomesa with her parents, whose health needs spurred her to help other seniors manage late-in-life transitions.

“I’m on a mission to help people realize how important wellness is in all aspects of life, to keep ourselves active mentally and physically,” she says. “If I’m not aware of my own health issues, I can’t be proactive, and then I can’t help others. This is really key for me.” Today, Thomesa is actively pursuing speaking engagements, TV appearances and has developed a website to spread a message of comfort to seniors and their families: late-in-life transitions don’t have to be agonizing (LydonLivingServices.com). “By the time parents are in their 60s, families should gather together and make plans for what they see or want the future to look like. This way, when/if there’s illness or death, the plan kicks into place. What’s most important,” advises the advisor, “is to have a step-by-step, progressive plan. This should cover finances, personal preferences and more. This is the time to prepare a living trust, and an itemized list of how possessions will be disbursed.” Speaking from her own experience, Thomesa knows that “when a crisis hits and all these decisions are thrown at you in a very critical time frame, the stress on everyone increases exponentially.” Serving the “silver tsunami” As the Baby Boom generation ages, the need for services like Thomesa’s has skyrocketed. From locations throughout the U.S. and Canada, the NASMM serves what Thomesa calls the “silver tsunami”—the wave of “Boomers” in and at retirement age, and their parents.

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Some 10,000 “Boomers” (those born between 1946 and 1964) turn 65 every day, and both they and their parents need help managing what Thomesa calls “not the end chapter, but the next ‘living’ chapter of life.” The work can be demanding, and Thomesa is on a path to make sure she can meet the challenge. “My slogan— ‘Youthful minds over aging matters’—really encompasses all aspects of well-being, so it’s important that I practice what I preach.” She makes conscious choices now to continue healthy eating, and to get the exercise, sleep and supplements that keep her vital. Having worked as a realtor and an interior designer, Thomesa reflects that “I never really had a passion for what my life’s works should be, but when I look back, I realize that I was always helping people about 20 years older than me. This is my purpose: helping seniors and their families not just survive, but thrive.”

Have you discovered how wellness empowers you to fulfill your life purpose? Would you like your experience to inspire others? Share your story (just the facts, nothing fancy) with us and you might be featured in an upcoming VitaJournal. Email your story to: Story@TriVita.com.

February 2015 l 17

HEALTHY AGING

Mitochondria— key to human longevity Why these cellular powerhouses are so important

itochrondria is an intimidating word that’s thrown around a lot in medical websites and journals, but how many of us really understand its importance? Mitochondria are simply the tiny factories in each of our cells that turn the food we eat and the oxygen we breathe into energy. Aging speeds up when the communication breaks down between the central part of our cells and their mitochondria. Mitochondrial deterioration produces excess free radicals (damaging molecules), which in turn can cause your body to perform like an old car engine that produces a lot of smoke and runs poorly. The good news is that you can also reverse this process. When intracellular communication improves, the aging process slows down and overall health and vitality will improve. Energy, metabolism and cognitive powers are all enhanced, and improved mitochondrial health may also help prevent a variety of age-related diseases.1 Healthy mitochondria Every person is filled with mitochondria—there are trillions of these energy factories in each human body. Certain organs and tissue require more energy, and that’s why more mitochondria are packed in their cells. You’ll find abundant mitochondria in our hearts, brains and muscles. A stronger heart is more likely to be dense with mitochondria than a weak one.

Poor mitochondria Most of us start life with healthy mitochondria, but a number of factors can deplete or damage the supply. These include poor lifestyle habits, stress, a sedentary lifestyle, free radical damage, and exposure to infections, allergens and toxins. One of the major reasons for mitochondria depletion is a poor diet. So, unless we take care of our general health—and our mitochondria—we are more likely to feel tired and suffer from foggy brain. Mitochondrial deficits can also increase the risk for numerous ailments.2 Care and feeding Eating a well-balanced diet and reducing stress are two keys to improved mitochondrial health. Targeted supplementation may also help reverse mitochondria depletion. Many adults are deficient in one or more important nutrients, so you might consider supplementing with a high quality multivitamin for improved mitochondrial health, especially CoQ-10.3 Experts agree, if you take care of your mitochondria your body will take care of you. References: 1 Genetics Home Reference. Mutations and Health. U.S. National Library of Medicine. Retrieved from http://ghr.nlm.nih.gov/handbook/mutationsanddisorders?show=all 2 Mitochondria and human evolution. Biochemical functions of coenzyme Q10. Journal of the American College of Nutrition. December 20, 2001. 3 Matthews RT, et al. Coenzyme Q10 administration increases brain mitochondrial concentrations and exerts neuroprotective effects. Proceedings of the National Academy of Science. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC21173/

So, if your body contains more healthy mitochondria, you’ll naturally feel better, with more energy and focus, and an increased ability to maintain high levels of activity without getting tired. 18 l VITAJOURNAL

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Healthy aging begins with a B!

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EATING FOR WELLNESS

7 super foods for a healthy heart

By Christa Orecchio

here are lots of things we can do to keep our hearts healthy, and eating right is one of the most important. By including more of these everyday “super foods” into your diet, you’ll be on the right track.

BLUEBERRIES

Christa Orecchio is a Clinical and Holistic Nutritionist. She is the creator of The Whole Journey Healthy Product Review site, a TEDx speaker, the nutrition expert on FOX’s weekly San Diego show, “Food as Medicine,” as well as the host of “The Randy and Christa Show: News that makes you healthier,” which airs nationally on DRTV.

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They top the list as one of the most powerful disease-fighting foods. Blueberries contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious jewels are also packed with fiber, Vitamin C and heart-healthy potassium. Add them regularly to yogurt, smoothies, trail mix, salads or just eat them by themselves. Make sure to buy organic blueberries. The conventional, non-organic type are on the “dirty dozen” list: they are likely sprayed with pesticides that permeate the entire fruit due to the vulnerability of the skin.

WILD SALMON

This cold-water fish is a great source of protein and packed with heart-healthy omega-3 fatty acids that work to slash inflammation. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health. Buy wild-caught salmon to avoid the lack of nutrients and less than ideal “raising conditions” that can be found in some farm-raised salmon.

OATMEAL

Oats are a nourishing whole grain and a great source of vitamins, minerals and cholesterol-lowering fiber. Research shows that oats help lower cholesterol levels and keep you regular. Try adding oats whenever you bake. Substitute oat flour for white or wheat flour in pancakes, muffins, quick breads, cookies and coffee cakes for an added dose of fiber. Or try oats in place of breadcrumbs in dishes such as meatloaf, meatballs or breading on poultry.

KALE

Even stronger than spinach, kale is the powerhouse of the vegetable kingdom. Its rich, dark color comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that also fight depression and disease, promote heart health and help preserve eyesight. To top it off, kale is also the “king of calcium”: it delivers the highest absorbable form of calcium possible.

FLAXSEED

Rich in omega-3 fatty acids, cancer-fighting lignans, phytoestrogens and fiber, this powerful seed is most effective when it is ground up and stored away from light, heat and air. Studies suggest that flaxseed lowers the risk of blood clots, stroke and irregular heartbeats. It may also help lower LDL “bad cholesterol” and triglycerides. Use it on top of salads or soup, in yogurt parfaits, smoothies or morning cereal. TriVita.com

RECIPES OVEN ROASTED KALE CHIPS Prep and cook time: 30 minutes Serves 4 1

bunch kale (the curly-leaf variety works best for this recipe)

1/8 cup avocado oil or coconut oil 1/2 teaspoon good quality salt 1/2 teaspoon of 1-2 seasonings of your choice: Ground black pepper to taste Nutritional yeast flakes Garlic powder Red chili flakes

ALMONDS AND WALNUTS

These are two very healthy snack choices. They’re high in plant omega-3 fatty acids, Vitamin E, magnesium, folate, fiber, heart-favorable mono- and polyunsaturated fats and phytosterols.

BROWN RICE

Contains high levels of B-complex vitamins and magnesium, which nourish our central nervous system. Vitamin B-12 and Vitamin B-6 in particular protect against blood clots and atherosclerosis, or hardening of the arteries. Niacin (Vitamin B-3) helps increase HDL “good” cholesterol. With only a few simple dietary additions (found in any grocery store), you will be well on your way to having more energy and taking care of that amazing heart that beats for you, every second of every single day. References: Salmon. American Heart Association. Retrieved from http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_ UCM_303248_Article.jsp# Oats. National Institutes of Health. Retrieved from http://www. ncbi.nlm.nih.gov/pubmed/7840076

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Curry powder Italian herbs Place a large, shallow roasting pan or sheet pan in the oven and pre-heat to 375 degrees. Rinse kale, and dry completely. Remove stems, and cut into pieces approximately 3 inches wide. In a large bowl, use your hands to combine the kale with the next 3 ingredients, plus seasonings. Season to taste, coating kale evenly. When the oven is up to temperature, carefully put the kale into the hot pan, spreading it out into one layer. It will sizzle. Roast in oven for 10 minutes and then gently stir or turn the leaves. Continue roasting another 5-7 minutes until kale is crisp and dry, but not too brown. Some leaves may be chewy instead of crisp. Serve immediately.

WILD SALMON WITH ROSEMARY GARLIC PASTE Prep and cook time: 20 minutes Serves 6 1/4 cup finely chopped fresh rosemary leaves 2

garlic cloves, chopped

1/2 teaspoon black peppercorns 3/4 teaspoon fine sea salt or coarse kosher salt 4

teaspoons avocado oil

wild-caught salmon fillets, 4-6 ounces each

Preheat oven to 400 degrees. Combine chopped rosemary and the next 4 ingredients in mortar and crush with pestle or blend in mini processor until coarse paste forms. Mix in oil. Rinse the salmon, pat dry with a paper towel, and place on a baking sheet. Rub the mixture over the top of the fish. Position rack in center of oven. Roast the salmon until an instant-read thermometer reaches 130 degrees. Place on platter and serve.

February 2015 l 21

FAMILY MATTERS

Stepfamily do’s and don’ts Tips for successful step-parenting

tepfamilies, also called “blended” families, are becoming increasingly more common. In the U.S., about 4.2 million children lived with a biological parent and a stepparent in 2010. And according to a Pew Research Center survey, more than four in 10 American adults have at least one step relative in their family. “Blending” families can be challenging—and every situation is different—but there are some do’s and don’ts that can help along the way. Make your marriage a priority If your marriage isn’t solid, you can’t expect a solid family life. Wedding day bliss can quickly fade as day-to-day routine takes over; be sure to plan “dates” with your spouse—and remember why you married them in the first place. Be the adult Loyalty issues, jealousy, hurt and confusion can create a quagmire of emotions in a child, manifesting in rude and disrespectful behavior. Unfortunately, stepparents are the easiest targets. However, if you react in anger or build your own protective walls, you will do little to further the relationship—and will contribute to an already difficult situation. Other important do’s and don’ts • Take time with your spouse to discuss issues such as parental roles, rules, discipline and so on.

Experts say it can take up to two years (or more) for stepfamilies to stabilize. Use all the resources you need— counseling, websites, seminars, books and more—to help navigate the potentially troubled waters of blended family-hood.

Stepfamilies with adult children Although different dynamics are at work in stepfamilies with adult children, there are still potential trouble spots. Some tips for success: • Recognize and support your spouse’s need to spend time with his/her own children— without you. • Consult with your spouse before making any commitments to your children, financial or otherwise. • Don’t discuss your marital relationship with your children. • Recognize that although adult stepchildren have left the nest, they still have strong feelings of loyalty to their original family/family traditions.

• Avoid arguing in front of the children; they will naturally try to widen any chinks in the marital armor. • Never speak negatively about the children’s other parent in front of them. • Treat each child as a member of the family with the same expectations. • Spend one-on-one time with all the children in the house, whether they’re “yours, mine or ours.”

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References: America’s Families and Living Arrangements: 2010. United States Census Bureau. Retrieved from http://www.census.gov/population/www/socdemo/hh-fam/cps2010.html A Portrait of Stepfamilies (2011). Pew Research Center, Washington, D.C. Retrieved from http://www. pewsocialtrends.org/2011/01/13/a-portrait-of-stepfamilies/

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HELP PROTECT AGAINST

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Each Essential D softgel provides 1,000 IU of this important vitamin Vitamin D helps the body absorb calcium. Exposure to sunlight causes your body to make Vitamin D. However, according to Osteoporosis Canada, many people in northern latitudes aren’t getting enough Vitamin D during the winter months when sunlight is limited.1 Here’s what Essential D provides: • Formulated with 1,000 IU (International Units) of Vitamin D. • Contains Vitamin D3 (Cholecalciferol), the same form of Vitamin D that is created by your body. • Since Vitamin D is a fat soluble vitamin, our formula contains olive oil, a healthy fat. • Convenient once-a-day formula. • Easy-to-swallow soft gels. Reference:

New vitamin D guidelines: Physicians say Canadians should be taking more supplements (2014). Osteoporosis Canada. Retrieved from http://www.osteoporosis.ca/news/press-releases/new-vitamind-guidelines/

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February 2015 l 23 CALL TOLL-FREE 1-800-344-8797 OR ORDER ONLINE AT TRIVITA.COM

EMOTIONAL WELLNESS

Love for the ages: A Valentine’s gift that keeps giving and growing By Mamiko Odegard, Ph.D.

ebruary is known as the month of love, and we could also think of it as the month of health. Particularly as we age, our physical and emotional health both benefit from love and sexual intimacy. From lowering blood pressure and reducing stress to enhancing happiness and longevity, the joys of an intimate relationship can bring many benefits. Dr. Mamiko Odegard, a messenger of hope and change, helps individuals and couples to enjoy life and business success. Best-selling author of “Daily Affirmations for Love,” she is known as “The Love and Relationship Expert.” Based in Scottsdale, AZ, Dr. Odegard has over 30 years’ experience as a psychologist and college instructor.

Even if you don’t have a “special someone” in your life, you can give and receive the simple joys of love with many of these tips: Take care of your needs first. When you love yourself, you learn the art of truly loving others, because you treat yourself tenderly. Taking care of your needs is not a luxury; it is a prescription for being happy with yourself and others… whether it’s a romantic partner, family member or friend. Act out of love and kindness, not out of fear. When our actions are rooted in love, we feel warm and content that we are helping, pleasing someone and making their day brighter. We feel that inner glow without the need for the other to respond in a certain fashion. In contrast, when we act out of fear that others will become angry with us or reject us, we deny our true selves.

Give what you desire. Do you long for more fun, laughter and sharing more activities with your partner? Or are you yearning to hear more words of love and receive more physical demonstrations of affection? Perhaps it is to have deeper conversations about feelings that you want the other to know. When you give to get, you have the power to get the type of love you desire. Show love each day. It can be sweet nothings whispered in your beloved’s ear. It can be baking that favorite dessert for a friend. It can be a love note posted for your partner to see when he/she looks in the mirror. Importantly, it can be playing together, laughing and enjoying each other’s company. Communicate. Ask what the other truly desires. Women will often say it’s love, while men crave respect. Get to the bottom of how this translates into your actions toward each other. Take time to physically connect daily. No matter how busy or tired you are, take time to hug, kiss and snuggle. Accept your lover as you’d like to be accepted. None of us is perfect, and the greatest way we can show love is to accept our partner just the way he or she is. May you experience the joys of love each and every day.

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SPIRITUAL WELLNESS

Choose wellness Choose blessings Choose life By Chaplain Donna Kafer

“This day I call the heavens and the earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live.”—Deuteronomy 30:19

memorable quote, usually attributed to Benjamin Franklin, says in part, “... but in this world nothing can be said to be certain, except death and taxes.” Since both taking care of our health and paying taxes require commitment and much discipline, why does it seem easier for us to pay taxes? It seems as though many of us willingly choose to take a slightly crooked path to wellness, which certainly isn’t in our best interest. Instead, we live in ways that are contrary to life, ways that can erode our health over time, eventually leading to an early and unexpected death. Since we have been given so many great, lifesustaining options, why do we ignore them? Daily essentials, physical and spiritual There are many reasons we behave in selfdamaging ways, but since we’re complex beings, let’s take a closer look at ourselves. We know many use food as an emotional crutch to cover up all manner of hurts and pain, but 1-800-344-8797

self-medicating with food is destructive. When we eat too many empty calories, consuming mostly junk, we get sluggish and don’t exercise, which in turn results in lethargy, which causes anxiety, which prompts us to eat more junk, so we can see how the downward spiral begins. Better nutrition should be a top priority for all of us, knowing we’ll not only lose weight, but feel so much better, too. When we begin to eat better, we’ll feel more like exercising, which in turn encourages us to make better choices in other areas of our lives. Which brings us to our next point. Physical activity does more than strengthen our bodies, it releases feel-good hormones called endorphins that make us much happier and less stressed. So with exercise we get a two-inone bonus because of its ability to jumpstart our emotional well-being, too. Our spiritual life is another component that we can’t leave out of our daily essentials. It’s vital for us to connect with The Lord, because when we stop to pray and to read Scriptures, we’re blessed and strengthened. It is He that gives us life, it is He that stirs within us the desire to live life and to live it well, for Him.

Donna Kafer, TriVita’s chaplain, has served as chaplain to the Arizona State Legislature for 16 years. In addition, Donna is a motivational speaker and author. She has written two books, with a third in progress.

With all of this in mind, let us set before us the course needed to succeed and to live life to the fullest!

February 2015 l 25

FIT FOR WELLNESS

A MONTH OF FITNESS FOR ALL LEVELS By Jolene Goring TriVita Wellness Center Director of Fitness

Jolene Goring is the Fitness Director at the TriVita Wellness Center. She holds professional certifications in personal training and wellness coaching, and is a Board Certified Holistic Nutritionist, in addition to being a best-selling author. Jolene has over 18 years’ experience in the health/fitness industry.

s your resolve to be more active faltering? Why not change things up with some new activities to keep you interested and healthier? Here’s a 30-day month of great fitness suggestions for any level. You can do something every day to be stronger, more fit, and more energetic—all without a gym membership. Simply do the suggested activity each day on the calendar on page 27. Feel free to swap activities around… and be sure to check with your healthcare provider before you increase your activity level. Beginners: Take it slow! If you haven’t moved your body in a long time, maybe even years, then be gentle. All of the activities can be modified—you should never feel any pain.

regular workouts for the suggested activities, and if you are feeling really energetic, you can do both. Advanced: Chances are, if you are already very active you might be ready to change up your routine. Even if you are in great shape, your body can benefit from trying new activities. Do these suggested activities in addition to your current fitness routine. To book a consultation with Jolene, call the TriVita Wellness Center toll-free at 1-888-669-5036. Consult with your healthcare provider before beginning any exercise program.

Intermediates: If you are already active, this is a great way to try new things and step up your fitness level. Try swapping out your

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30 DAYS OF FITNESS Sunday

Monday

Tuesday

Start a fitness journal—make it a goal to do something healthy every single day this month.

Take the stairs every chance that you get. Try to seek out extra stairs to conquer if you are feeling energetic!

Go for a walk; bonus if you grab a friend and you can catch up while walking.

Play fun music that motivates you to get energized in the morning.

1 Try a new fitness DVD. They are free to rent from the library and on youtube.com.

8 Stand instead of sitting today: when on the phone or watching TV, try to swap sitting for standing as much as possible.

Every time that your phone rings or you get an email, do 10 squats or marches.

Most gyms offer a free training session to first-time guests. Take advantage of this and learn some new (safe) moves!

Get outside and enjoy the outdoors: hiking, skiing, anything that gets your heart pumping faster.

Many cities offer walking tours; try one, or create your own! Learn something new while being active.

Make a decision to enjoy activity— start to look forward to being active and think of creative things that you enjoy.

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Blast the music and dance while you clean the house.

Wednesday

17 Go minigolfing (or real golf if you can).

Park at the far end of the parking lot. Keep this habit all month long.

Thursday Wear a pedometer: aim for 10,000 steps (5 miles).

Friday

Saturday

Turn up the music and dance. Fitness should be fun!

Have a treasure hunt; make it a fun, active day for family and friends!

Set an alarm to go off every hour during the day. Do 10 jumping jacks or march in place each time the alarm goes off.

Play charades (or a game of your choice), and do 20 jumping jacks before each turn.

Walk for at least 30 minutes (it doesn’t have to be all at once). Bonus if you have a walking meeting at work.

Take a martial arts or yoga class: work on the mind-body connection.

Get up 30 minutes early and go for a walk. Invite family or friends to join.

Fidgeting burns calories! Tap your toes, twirl your hair and try to keep moving all day long.

Exercise your mind! Take deep breaths during the day to decrease your stress levels.

Take a lunch break. Get away from your desk and walk for at least 20 minutes.

4 Do crunches, squats, and pushups during every TV commercial break.

Search for online fitness and activity discounts. Saving money makes activity even more fun.

To celebrate a special occasion, instead of the usual dinner out, go bowling, dancing, play minature golf… something fun and active!

Volunteer: this will get you out of the house, moving around and helping others.

30 February 2015 l 27

RESEARCH DESK Good heart health offers brain benefits

Dallas, TX

People with poor heart health are more likely to develop mental impairment than those with healthy hearts, states a recent study published in the Journal of the American Heart Association. The study observed about 17,800 Americans, aged 45 and older, who underwent mental function tests both at the beginning of the study and four years later. The investigators found that learning, memory and verbal skills deficits developed in 4.6% of people with the poorest heart health, 2.7% of those with intermediate heart health and 2.6% of those with the healthiest hearts. Rates of mental impairment were more common among people with lower incomes, those with heart disease, and people who lived in the “stroke belt” states of Alabama, Arkansas, Georgia, Louisiana, Mississippi, North Carolina, South Carolina and Tennessee.1

Healthy lifestyle may cut stroke risk in half for women Stockholm, Sweden Women with a healthy diet and lifestyle may be less likely to have a stroke by more than half, according to a study published in Neurology, the medical journal of the American Academy of Neurology. The study surveyed 31,696 Swedish women with an average age of about 60. They were then followed for the next 10 years. Most of the women had two or three healthy factors such as a good diet and exercise. The risk of stroke steadily decreased with each additional healthy lifestyle factor. Women who had a healthier diet were 13% less likely to have a type of stroke called a cerebral infarction than those whose diet was not as healthy. Women with healthier diets had a rate of 28 strokes per 10,000 women per year compared to 43 strokes per 10,000 women per year among those with a less healthy diet.2

Coenzyme Q-10 helps ease statin-linked muscle disease Kostice, Slovakia Supplementing statin-treated patients with CoQ-10 diminishes the symptoms of statin-associated myopathy (disease of the muscles), according to a double randomized study. The results of this study were published in the Canadian Journal of Physiology & Pharmacology. This study showed that CoQ-10 supplementation (200 mg daily) for statin-treated patients who had mild to moderate statin-associated myopathy may lead not only to statistically significant increase of plasma CoQ-10 levels, but also help lower the incidence of statin-related side effects.3

References: 1 Poor cardiovascular health linked to memory, learning deficits, Journal of the American Heart Association. June 11, 2014. Retrieved from http:// newsroom.heart.org/news/poor-cardiovascular-health-linked-to-memory-learning-deficits 2 Larsson, S. et al. Healthy diet and lifestyle and risk of stroke in a prospective cohort of women. Neurology, November 4, 2014. Retrieved from http:// www.neurology.org/content/83/19/1699.short?sid=b2869d49-6ab9-4bac-a424-8b70af3aba75 3 Fedacko, J. et al. (2013). CoEnzyme Q10 and selenium in statin-associated myopathy treatment. Canadian Journal of Physiology & Pharmacology, 91, 165-170. Retrieved from http://www.nrcresearchpress.com/doi/abs/10.1139/cjpp-2012-0118 28 l VITAJOURNAL

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FINANCIAL WELLNESS

Making smart investment choices

“Mature” investors face greater risks

hen it comes to investing, why do so many older investors have trouble getting it right? According to the U.S. Securities and Exchange Commission (SEC), the risks are especially high for the three out of four Americans over the age of 65 who rely upon investments to help maintain their income. Too many “mature” investors have lost billions of dollars in investments that weren’t right for them, deceptively promoted, or offered misleading commission, fees and performance information. While there are a multitude of issues that affect investment performance, the SEC says these are some of the most common areas where mistakes are made: Market timing There is no “right time” to be in the stock market. You should either be committed to long-term success, or find other ways to invest your money. There is a natural “ebb and flow” to the stock market, and it’s rarely profitable to let your emotions rule. Market timing can rarely be done repeatedly and successfully by anybody—even the experts. It actually does more harm than good. If you try to “time” the market, you are much less likely to be a successful investor. Liquid assets Have a broad timeline for your investments. If you need quick access to your funds, you shouldn’t buy any stock, no matter how good it seems to be. You might want to consider other options such as short- or intermediate-term bonds. Many financial experts recommend periodically rebalancing your

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portfolio (one to four times per year) to make sure you have the right mix of stocks and bonds. Active trading The more you trade, the more you incur extra costs and fees that will cause your investments to underperform. Other common investment mistakes include focusing on past performance, favoring investments from your own country, or holding on to losing investments too long and selling winning investments too soon. Misleading financial information Don’t believe everything you read in the paper or see on television. Many people base trades on piecemeal information from newspaper headlines or bold pronouncements from socalled experts. Also ignore “too-good-to-believe” investment opportunities that promise “guaranteed returns.” Overconfidence If you’ve had one big investment success, you may be inclined to jump in big the next time. That leads to underperformance over the long-term. Keep your overconfidence under control by looking at each individual investment. After every success, you need to stop and go through the same due diligence for the next investment. Financial advisors Beware of the financial advisor who is really a salesperson in disguise for certain companies to sell its own mutual funds. It is absolutely essential to check an advisor’s past record to make sure they are clear of violations and other problems. Reference: What you should know about investing. USA.gov. Retrieved from http://blog.usa.gov/ post/41288329968/what-you-should-know-about-investing

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TriVita's 10 Foundational Values

Director of Publications Pam Molenda Creative Director Craig Hedges

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

1. Scientifically Validated Formulas

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

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

2. Unique Delivery Systems

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

3. Controlled Laboratory Studies

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

4. Pure Ingredients

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

5. Current Good Manufacturing Practices (cGMP) Compliant

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

6. Third-Party Testing and Certification

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

7. Quality-Controlled Packaging and Production

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

The VitaJournal is published by TriVita, Inc., 16100 N. Greenway Hayden Loop, Suite 950, Scottsdale, AZ 85260, Printed in the USA, ©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.

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.

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The information in this VitaJournal may contain errors or inaccuracies. We reserve the right to change prices, selections, update information and limit quantities without prior notice. Experience Wellness is a registered trademark of TriVita Inc. Children, women who are pregnant or nursing, and all individuals allergic to any foods or ingredients should consult their healthcare provider before using any product. To report a serious adverse event or obtain product information, contact 1-800-344-8797. These products are not intended to diagnose, treat, cure or prevent any disease. Our Wellness Consultants are here Monday through Friday 8:00 a.m. to 10:00 p.m., EST, and Saturday from 10:00 a.m. to 7 p.m., EST. The CARE Center is closed on Sunday. Order online 7 days a week at TriVita.com.

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T R

I V I T A

W E L L N

E N T E R

YOUR WELLNESS JOURNEY BEGINS HERE

TriVita Wellness Center is a fully licensed medical facility that creates personalized wellness programs designed to improve your physical, emotional and spiritual well-being. We customize wellness programs to meet your unique needs— no matter where you live.

WELLNESS CENTER SERVICES • Nutrition, wellness, fitness coaching • Physician-supported weight management program • Medical consultations

• Bio-identical hormone replacement • Bio-energetic screening • Food sensitivity and micro-nutrient testing

• Fitness training • And much more

1-800-344-8797 February 2015 l 31 CALL 1- 888 - 669 -5036 OR VISIT TRIVITAWELLNESSCENTER .COM TO GET STARTED TODAY!

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

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Reference: Fedacko, J. et al. (2013). Coenzyme Q10 and selenium in statin-associated myopathy treatment. Canadian Journal of Physiology & Pharmacology, 91, 165-170.

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

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