TriVita May VitaJournal- 2014 Canada by TriVita

experience wellness ®

Essential screening tests for women

May 2014

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pgs. 6–7

p. 7

LeanForward feed a child pgs. 8–10

Losing weight after 50

pgs. 8–10

Harolyn Gilles, M.D. p. 12

pgs. 8–10

THOUGHTS FROM THE EDITOR

If you could help a child reach their potential, would you?

hope all the moms out there had a wonderful Mother’s Day celebration. This year was very special for me, as it was the first year in probably 10 years that all three of my daughters were home. My birthday and Mother’s Day fall a few days apart, and this year I turned 60! It’s hard for me to even say it out loud, much less print it in a publication mailed across North America. But I decided to embrace it, as I feel extremely vital and youthful for whatever age I am. Who’s to say 60 should look and feel any particular way?

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

I am extremely blessed that I’ve always been somewhat thin; however, after I reached 50, it was no longer a “given.” Hormones had their way with me, and I suddenly found myself no longer being able to “suck it in.” I’ve definitely worked harder at watching my calorie intake and moving more so that I don’t wind up looking or feeling like the grandma I am. Coming soon to Canada, our new Leanology® Shakes will definitely help you lower your caloric intake—along with Garcinia Cambogia™—if you’re looking to lose or even maintain your weight. Be watching for these exciting products in an upcoming publication. The best part about Leanology, however, is LeanForward, our meal program, where every Shake package you purchase provides 20 nutritious meals to children in Africa. This month, we’re proud to feature TriVita Founder Michael Ellison and his wife Susan on pages 8–9 in an exclusive interview. They recently visited schools in Africa where we are helping to uplift areas many people have viewed as hopeless. It’s amazing to me how vibrant, happy and grateful these children looked as they knew that their trek to school 5 days a week would provide their primary meal of the day. In a nutshell, one shake pouch that gives you 20 nutritious, high protein meals (replacing 20 high-calorie meals for you) provides a child 20 nutritious meals, so that each day they go to school they receive nutrition to help in their brain and body development. This whole program has really opened my eyes and taken me outside of my “bubble.” As a mother, I can’t imagine seeing my child starve. Many of these mothers are starving themselves to make sure their children have enough to eat. Won’t you join with us and start your day with a nutritious shake, no matter what your weight goals are? Imagine your own potential being threatened without proper nutrition, and think of the life-changing opportunity you are providing to a hungry child somewhere in the world.

8. Practice Gratitude 9. Develop Acceptance Spiritual 10. Develop a Relationship with God

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Pam Molenda, Editor P.S. Also crucial for healthy brain development are essential fatty acids. This month we’re offering 50% off of your second bottle of OmegaPrime®. See more on page 7.

Email me! pam@TriVita.com

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MAY 2014

Monitor Your Health With 6 Women: Screening Tests and Susan Ellison’s Personal View 8 Michael on LeanForward, TriVita’s Meal Program

p. 6

Seeing Africa through the lens of hope.

+ Cortisol = Excess Weight 11 Stress Cutting calories alone doesn’t work. Losing Weight After 50 12 Harolyn C. Gilles, M.D., on the hormone dilemma. Is C-Reactive Protein Testing Necessary? 14 Several major studies say “yes.” 7 Steps to Aging Well 19 Simple ways to enhance overall health.

p. 8

to Your Doctor About Weight 2 3 Talking Five action tips from Samuel Grief, M.D., FCFP. Adult Sibling Rivalry 24 Repairing the frayed ties that bind: Mamiko Odegard, Ph.D. Choosing a Weight Loss Program 27 What to look for—and what to avoid. The Bare Bones About Osteoporosis 30 Tammy Pon, M.D., on reducing the risk. p. 30 Follow us on:

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PURSUING WELLNESS

“Shake” up the world with the Leanology® Shake Club By Michael R. Ellison

ould you like to start each day knowing you can do good for yourself while doing good for others? Then you will want to be part of the Leanology Shake Club (coming soon to Canada!). When you drink a nutrientrich Leanology Shake—with 15 grams of protein fortified Michael R. Ellison with vitamins, minerals and Founder of TriVita fiber—you are providing a meal for a child in Africa. This meal consists of a vitaminfortified porridge that helps enhance health and brain development. This is such a win-win program that I have to pinch myself each day when I drink my shake, knowing that a child is also receiving a meal. How do we know each shake directly provides a meal for a child? My wife Susan and I traveled to Africa to draw up a formal agreement with JAM (Joint Aid Management) to ensure that promise. This marvelous organization’s food distribution program provides meals at schools, pairing nutrition with education to better help children reach their potential. We met with JAM founders Peter and Ann Pretorious, visiting their offices, warehouses and even the schools where these life-changing meals are provided; their meticulous accounting methods for delivering food programs means that for every shake serving you drink, TriVita will provide—through JAM—a meal to a child.

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Just recently we had Peter and Ann visit our corporate office and meet with our leadership staff. It was an amazing event; our leaders heard the stories of lives changed through JAM’s feeding and health programs. Without this organization, we could never make this great offer to you: Drink a shake, feed a child! Susan and I have been involved in supporting programs for needy children for many years. Now, we can combine two of our passions: promoting healthy weight management and wellness with the Leanology shake and giving children the chance to reach their potential. This is an incredible opportunity we feel so blessed to be able to share with you! We are hearing many exciting stories of Members who are losing weight with the Leanology Smart Weight Loss System. Leanology is a simple way to reduce calories while embracing nutrient-dense foods to create a good healthy weight. The Shake Club is truly “shaking” up the world: people are losing weight and children are being fed a healthy meal to start their school day. Our Leanology Shake Club is offering more than a handout, it is offering a hand up—to lift people up to experience greater wellness! I would love to have you join Susan and me in the Shake Club. You will know you are doing something good for yourself and for others! Call 1-800-344-8797 and ask a Wellness Consultant about Leanology. Pursue wellness with passion!

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CELEBRATE MOTHERS Mother’s Day brunch specials have expired, florist vans completed their deliveries—but we can celebrate and honor mothers year-round. Thanks, Mom! “ God could not be everywhere, and therefore he made mothers.” —Rudyard Kipling “Motherhood: all love begins and ends there.” —Robert Browning “ A Freudian slip is when you say one thing but mean your mother.” —Author Unknown “ All that I am, or hope to be, I owe to my angel mother.” —Abraham Lincoln “ When my mother had to get dinner for 8 she’d just make enough for 16 and only serve half.” —Gracie Allen “ Mothers hold their children’s hands for a short while, but their hearts forever.” —Author Unknown “ A man loves his sweetheart the most, his wife the best, but his mother the longest.” —Irish Proverb “ If evolution really works, how come mothers only have two hands?” —Milton Berle “Mother’s love grows by giving.”

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—Charles Lamb

“ My mother had a slender, small body, but a large heart—a heart so large that everybody’s joys found welcome in it, and hospitable accommodation.” —Mark Twain “ Thanks to my mother, not a single cardboard box has found its way back into society. We receive gifts in boxes from stores that went out of business twenty years ago.” —Erma Bombeck

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May 2014 l 5

WOMEN’S HEALTH

WOMEN: Monitor your health with these screening tests

lthough everyone’s individual health needs are unique, there are still important screenings that can help you keep your health on track. Review these guidelines recommended by the U.S. Preventive Services Task Force to determine which health screenings you may need. This chart is meant to be used as a general guide: don’t wait if you are currently experiencing problems or have concerns based on family or personal health history. As always, discuss your individual needs with your healthcare provider. And be sure to check with your insurance plan to find out which tests are covered. Remember that good health stems from healthy lifestyle habits. Take these steps to good health:

• Be physically active • Eat a balanced, nutritious diet • Get to a healthy weight, and stay there

• If you smoke, quit • If you drink alcohol, limit it to one drink per day

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TriVita.com

Screening test Blood pressure test

18-39

40-49

50-64

65 and older

Get tested at least every 2 years if you have normal blood pressure (lower than 120/80). Get tested once a year if you have blood pressure between 120/80 and 139/89. Discuss treatment with your doctor or nurse if you have blood pressure 140/90 or higher.

Bone mineral density test (osteoporosis screening)

Discuss with your doctor or nurse if you are at risk of osteoporosis.

Talk to your doctor or nurse about repeat testing.

Breast cancer screening (mammogram) Cervical cancer screening (Pap test)

Cholesterol test

Discuss with your doctor or nurse.

Starting at age 50, get screened every 2 years.

Get screened every 2 years through age 74. Age 75 and older, ask your doctor or nurse if you need to be screened.

Get a Pap test every 3 years if you are 21 or older and have a cervix. If you are 30 or older, you can get a Pap test and HPV test together every 5 years. Starting at age 20, get a cholesterol test regularly if you are at increased risk for heart disease.

Get a Pap test and HPV test together every 5 years if you have a cervix.

Ask your doctor or nurse if you need to get a Pap test.

Get a cholesterol test regularly if you are at increased risk for heart disease. Ask your doctor or nurse how often you need your cholesterol tested.

Colorectal cancer screening (using fecal occult blood testing, sigmoidoscopy, or colonoscopy) Diabetes screening

Get this test at least once at age 65 or older.

Starting at age 50, get screened for colorectal cancer.

Get screened for colorectal cancer through age 75.

Talk to your doctor or nurse about which screening test is best for you and how often you need it.

Get screened for diabetes if your blood pressure is higher than 135/80 or if you take medicine for high blood pressure.

Reference: Screening tests and vaccines (2013). Office on Women’s Health, U.S. Department of Health and Human Services. Retrieved from http://www.womenshealth.gov/screening-tests-and-vaccines/screening-tests-for-women/index.html

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Michael and Susan Ellison at a school in Mozambique, Africa, sharing nutritious food with children through the LeanForward program.

More than a handout… it’s an uplifting hand: LeanForward provides meals to hungry children TriVita Founder Michael Ellison and his wife Susan recently returned from the African nation of Mozambique, where they launched the LeanForward children’s meal program (see page 10). The VitaJournal is privileged to share their experiences, their commitment and their hope. VJ: You have both been involved with charitable aid in Africa for over 25 years. What has changed since that first visit? Susan: It was in the 1980s when we first were made aware of the war and famine that was devastating Mozambique. Children, many of them orphans, were starving and dying weekly. But now, to look in the eyes of the children today and see the energy, the sparkle, the intelligence that good nutrition has brought them… it’s remarkable. Michael: The progress that’s being made showed me something significant: helping people is more than helping them simply exist. It’s about helping them reach their potential… to break the chains of poverty and malnutrition through vitamin-fortified food, education and clean, pure water. 8 l VITAJOURNAL

During our latest trip, I spoke with the government administrator for the region who was responsible for helping bring many of those orphans to the orphanage. This administrator said that despite having endured one of the worst periods in modern history, some of the orphaned children had become doctors, nurses and policemen. That is an uplift, not just a hand out!

“Drink a shake, feed a child” VJ: How can TriVita Members take part in LeanForward? Michael: It’s simple: Drink a shake, feed a child. The shake is the Leanology® Nutritional Shake, part of the Leanology Pack (see page 7). Every Shake package you buy provides 20 nutritious shake servings and TriVita gives 20 non-GMO (non-Genetically Modified Organism) meals to school children in Africa. That’s the LeanForward promise. VJ: How do the meals get to the children? Michael: TriVita has been involved for years with two wonderful humanitarian aid groups: Joint Aid Management (JAM) and Life Outreach International (LOI). With funding TriVita.com

support from LOI, the food processing plant is paid for, the trucks are paid for, and it’s this infrastructure that makes the food delivery possible. VJ: As you look back, what stands out about your trip? Susan: I wish everyone could see how the kids cleaned their bowls. For many, it was the most nutritious meal of the day. One of the things I remember was seeing a couple of teachers with watering cans, making their way down lines of children so the kids could wash their hands before getting their meal. They were being taught hygiene… one of the choices you can make to have a better life. VJ: How does food alone help build a better life? Michael: It doesn’t. Our LeanForward purpose—giving children the chance to reach their potential and break the chains of poverty—is built on a four-point strategy: 1. Balanced nutrition 2. Education 3. Clean water

School children at an outdoor class. They must come to school to get their LeanForward meal, promoting both nutrition and education.

4. Physical activity You see, youngsters like the 350 kids we visited have to come to school to get their meal, and getting them to school, with the energy from balanced nutrition, is crucial to helping them break out of poverty. Clean water is key, because much of their water supply is germ-ridden. And physical activity is important for developing both the mind and body.

Seeing Africa through a lens of hope VJ: How did this trip change you? Michael: I used to see Africa through a lens of sympathy for the poverty and suffering. No one wants to see someone suffer. But people sometimes shield themselves from the suffering because there’s no hope for change. Now, though, I see Africa through a lens of hope. The people can be uplifted—they have the desire to work, to be productive. With nutrients and education, clean water and physical activity, we have the chance to help a whole generation of children break the chains of poverty. 1-800-344-8797

Susan: I’m bolder. I’ve always been committed to helping those in need. But now, I talk to everyone wherever I go about LeanForward and “Uplift.”

LeanForward: not a handout, it’s “Uplift” VJ: Could you explain what “Uplift” is? Michael: While Africa is rich in natural resources, some companies have tapped those resources without uplifting the people. The point is not to use the people, but to give them a chance to take part in the country’s future. This is the new Africa: helping the people help themselves. Susan: There’s a real emphasis on women in the idea of uplift; in many areas of Africa, 70% of the field workers are women and girls. If we can educate the kids, they have a chance to break free. With LeanForward, for example, mothers come to the school and cook the meals, and each child brings a stick for the cooking fire. It helps make them part of a community, working together. I would like to invite everyone to visit my Web page at LeanForwardwithSusan.com. We’re posting photos and stories about our trip, and we’d like to hear people’s weight loss successes—and also how LeanForward may be inspiring people in North America to start helping those in their own communities.

May 2014 l 9

DRINK A SHAKE, FEED A CHILD

Coming soon to Canada

Every Leanology® Nutritional Shake package you buy provides 20 nutritious meals to hungry children

Helping people help themselves = “the new Africa”

There’s more than good nutrition in each Leanology Shake: there’s a world of good you can do for hungry children. That’s the promise of LeanForward, the heartfelt initiative created by TriVita Founder Michael Ellison and his wife Susan. “When you drink a Leanology Shake,” explains Michael, “a meal will be provided to a hungry school child in Africa through LeanForward.” For almost three decades, Michael and Susan have been involved in supporting charitable aid programs in Africa. In the past, Africa was viewed through a lens of sympathy because of the poverty and suffering. Today we see Africa through a lens of hope as the people are uplifted to pursue better lives. With the Leanology Smart Weight Loss System, you can join the Ellisons in doing good.

LeanForward is administered through schools; it’s a key component of what Michael calls an “uplift strategy”— a movement that is felt throughout the continent as everyone involved works toward “the new Africa.” “Through balanced nutritional feeding linked with education, we give children the chance to reach their potential and break the chains of poverty,” says Michael. Food and education are the first two pillars of LeanForward’s four-point strategy to help children thrive. The strategy also rests on two more essentials for child development, provided at the schools: clean water and physical activity.

LeanForward in action: a shake, a meal, a child

The Ellisons recently visited impoverished areas of Mozambique, where they activated the program’s longterm promise: for every shake you drink, a nutritious, high-protein, non-GMO (nonGenetically Modified Organism) meal will be provided to a child in Africa. The LeanForward promise is kept through a unique partnership between TriVita and two humanitarian aid groups: Joint Aid Management (JAM) and Life Outreach International (LOI). With funding support from LOI, JAM had already established operations and infrastructure—the food manufacturing plants and the distribution networks—for hundreds of schoolbased meal programs in Africa. Now, with funding from LeanForward, JAM is handling field operations, distributing meals to children in need with every Leanology Shake purchase.

NUTRITIOUS MEALS

SCHOOL HUB

LEANFORWARD FUNDING

CLEAN WATER

PHYSICAL ACTIVITY

EDUCATION

From all of us at TriVita, thank you for choosing Leanology—and choosing to help feed a child in need.

TO LEARN MORE ABOUT LEANFORWARD OR TO ORDER LEANOLOGY, CALL 1-800-344-8797. 10 l VITAJOURNAL TriVita.com

Falsehoods and facts on weight loss One “magical” food can help you lose weight. Potatoes make you fat. Extreme diets work.

yths like these have no basis in fact, and can even harm your health. With growing numbers of people around the world carrying too much body fat, see if weight loss myths like these are undermining your own weight management goals. The State Government of Victoria, Australia, presents these falsehoods, and the facts behind them: 1. Potatoes make you fat. Poor potatoes have an image problem, because by themselves, they’re simply a carbohydrate-rich food. However, it’s the “extras” piled on that can be a problem: butter, sour cream, gravy or other high-calorie toppings. Like all high-carbohydrate foods (pasta, many types of rice), potatoes should be enjoyed in moderation, and preferably without fattening toppings. 2. Single food diets work. No one type of food, whether carbohydrates or protein, is the key to managing weight.

1-800-344-8797

There are many “diets” based on the belief that certain types of foods, like carbohydrates and proteins, shouldn’t be eaten together because they cause weight gain and digestive troubles.

wholegrain breads and cereals, and legumes (peas and beans). These foods tend to be low in fat, but high in the fibre that helps you feel full without excessive calories.

The truth? Foods eaten together can help the digestive system, which is designed to break down all the foods we eat.

5. Avoid drinking liquids while eating. The myth is that digestive juices will be diluted by a beverage, slowing down digestion and promoting weight gain. In fact, there’s evidence that drinking water with a meal helps digestion.

3. Start your day with fruit alone. There’s just no evidence that breakfasting on only fruit helps either health or weight loss. Since most fruits aren’t rich in complex carbohydrates, they don’t give the body the fuel it needs to start the day. Whole grain cereals and breads are better choices for breakfast; add fruit for its fibre, nutrients and taste. 4. Some foods are magical fatburners. If you’ve tried eating just grapefruit or kelp or kiwi to burn fat, you know there’s no magic involved. The best approach is still a healthy diet with lots of fruits, vegetables,

How about alcoholic beverages? Drinking them with food doesn’t make them any more (or less) fattening than they already are. References: Weight loss—common myths. February 10, 2014. Better Health Channel, State Government of Victoria. Retrieved from: http://www.betterhealth.vic.gov.au/ bhcv2/bhcarticles.nsf/pages/Weight_loss_common_ misconceptions

May 2014 l 11

INSIDE THE WELLNESS CENTER

Losing weight after 50: the hormone dilemma

hen we talk about hormones, we’re talking about messengers to every cell in our bodies. So as our hormone production decreases with age, so does the health of our cells. Gradually, we show the symptoms of aging that we’ve come to accept as “normal”: weight gain, sickness, susceptibility to infection, loss of muscle, vitality and sex drive, and on and on. Harolyn C. Gilles, M.D., FAAFP is the TriVita Wellness Center Physician and the medical leader of the Weight Loss for Wellness program at the fully-licensed Wellness Center. Dr. Gilles has special expertise in weight management and hormonal balance with bio-identical hormones, and has won the “Best of Scottsdale, Physicians and Surgeons” award for five years running.

As our hormone levels change after age 25, our bodies change, too: our body composition switches from more muscle and less fat to less muscle and more fat. But when we replace the hormones, we can re-establish the balance. Bioidentical hormone replacement therapy (BHRT) makes it easier to begin to lose fat— especially in the mid-section, where women and men tend to experience hormonal weight gain. How hormones help: the specifics Estrogen: Reduces hot flashes and night sweats; enhances mental focus, energy, sexuality and helps prevent bone loss and heart disease. Progesterone: Balances estrogen to help prevent weight gain, reduce anxiety, enhance the immune system and help form new bone. Testosterone: Promotes lean body mass

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and less fat; increases sexual drive and performance; improves blood fat profile and heart function, and helps build new bone. Thyroid (thyroxine): Boosts metabolism and energy, promotes weight loss, lessens depression, decreases cholesterol and increases immunity. DHEA (dehydroepiandrosterone): Decreases belly fat, increases lean muscle mass and sexuality, enhances energy and immune response. Let me be very clear: I’m not talking about synthetic hormones that have been linked with cancer and other diseases. I’m talking about hormones that are exact replicas of what the human body produces (bioidentical), made from soy and yams. BHRT and physician-supported Weight Loss for Wellness BHRT can help reverse so many of the “normal” signs of aging: weight gain, wrinkles, muscle loss, lowered libido, even in some cases gray hair. It begins with a precise, scientific process customized to each patient at the TriVita Wellness Center. First, of course, is a complete physical exam, including medical history and symptoms. Then I conduct a comprehensive lab analysis of every hormone I can measure. TriVita.com

Finally, I create a program of BHRT tailored to individual needs. I monitor hormone levels after three months and make any necessary adjustments. Usually, patients are balanced and have achieved optimal levels after the second re-check. BHRT is just part of the comprehensive, physician-supported program at the Wellness Center. We offer all these elements for success:

• A complete health risk assessment customized for weight loss

• A weight loss medical exam, including biometric screenings for blood sugar, cholesterol, blood pressure, percentage of body fat and more

• A customized eating plan based on blood type by our certified nutritionist

• A customized exercise program by our certified personal trainer

• Health coaching by our certified health coach

• TriVita Leanology® Shakes (coming soon to Canada)

• Garcinia Cambogia (coming soon to Canada) These other evaluations and services can also be provided, based on the medical exam and biometric numbers:

• Testing for food sensitivities • Testing for allergies • Micronutrient testing • Customized supplementation

• Bioidentical hormone therapies Of course, better health includes activity and smart eating. So, under the guidance of Fitness/Nutrition Director and certified health coach Jolene Goring, our clients get expert help on the eating and exercise plans that will help them not just lose weight, but gain health and keep the weight off. As Jolene says, “Our program sets you up for success. I might ask you to commit to taking five minutes each morning to do one simple thing, like stretching. Then we build from there.” An 18-year veteran of the fitness industry, Jolene is also certified as an Integrative Nutritionist. That means she doesn’t look at food alone, but at nutrition itself, and things that contribute to wellness, such as deep breathing and cultivating a positive attitude. Clients get a tailored eating and exercise program from Jolene, plus ongoing support through health coaching. Weekly check-ins via meetings or phone calls help monitor progress, plus give the accountability and the tools for success that are so important to healthy weight management. If you live outside the Scottsdale, AZ area, the Wellness Center can meet your needs, too. You can benefit from many aspects of the program, such as a customized eating and activity plan and health coaching.

What Members say about Physiciansupported Weight Loss for Wellness “ We couldn’t be happier with the program… Rather than a diet it is a lifestyle change… “ In our mid-60s, we had put on weight over time. During the first few weeks, my husband and I both lost weight. Our clothes are fitting so much better… the best part is that for every delicious Leanology Nutritional Shake we drink, we are feeding a hungry child in Africa… We highly recommend this program.” Terry & Gillian J., ITBOs*— White Rock, BC, Canada

“I never drank protein shakes or used fat burners in the past. I lost pounds in the first month… it had to be because of the Leanology Shake and Garcinia Cambogia.” Rebecca C., Member—Scottsdale, AZ

* Independent TriVita Business Owners (ITBO) may receive commission on the sale of TriVita products. Members whose testimonials appear in print or online receive $25 in TriVita product credits.

For more information, call toll-free 1-888-669-5036.

program 1-800-344-8797

May 2014 l 13

INFLAMMATION UPDATE

Is C-reactive protein testing necessary? Several major studies say “yes”

ecent research indicates that high levels of C-reactive protein (CRP) can lead to heart disease. Equally important: Inflammation (swelling of the arteries) has been linked to an increased risk of heart disease, heart attack, stroke and peripheral arterial disease.

later, CRP was the strongest predictor of risk. Women with the highest CRP levels were more than four times as likely to have died from coronary disease, or have suffered a non-fatal heart attack or stroke, compared to women with the lowest levels. Measuring C-reactive protein CRP levels are measured with a simple blood test which can be done at the same time your cholesterol is checked. Heart disease risk is determined by these test results:

Many people are unaware that doctors can test blood for CRP. The body produces CRP during the ongoing process of inflammation. That makes CRP a “marker” for inflammation, and its presence shows an increased state of inflammation in the body.

CRP

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Risk for Heart Disease

Less than 1.0 mg/L

Two major studies indicate that CRP levels indicate levels of heart disease risk. In fact, CRP seems to predict cardiovascular risk as reliably as cholesterol levels. Results from the Physicians Health Study, a clinical trial involving 18,000 healthy doctors, found that elevated levels of CRP were associated with a threefold increase in heart attack risk.1 The Harvard Women’s Study was equally revealing. It showed that CRP test results were more accurate than cholesterol levels in predicting heart problems.2 Twelve different markers of inflammation were studied in healthy postmenopausal women. Three years

1.0-2.9 mg/L Greater than 3.0 mg/L

Low Intermediate High

Inflammation can flare up from other conditions, including infection, illness or arthritis. Make sure to tell your healthcare provider about any existing medical conditions before getting the CRP test.

Who should be tested for CRP? CRP testing is suggested for people with the following heart disease risk factors: • A previous heart attack or stroke • A family history of heart disease • Elevated total and LDL “bad” cholesterol levels • Low HDL “good” cholesterol level • High blood pressure • Cigarette smoker • Uncontrolled diabetes • Physical inactivity • Obesity or being overweight Treatment for high C-reactive protein Lifestyle changes are recommended to reduce your heart disease risk if your CRP level is intermediate or high: • Eat a heart-healthy diet • Reduce high cholesterol levels • Maintain a healthy weight and exercise regularly • Quit smoking and drink less alcohol Always consult with your healthcare provider before making any major lifestyle changes.

References: 1 “Heart Disease and C-Reactive Protein (CRP) Testing.” 2012. Retrieved from: http://www.webmd.com/heartdisease/guide/heart-disease-c-reactive-protein-crp-testing 2

“C-reactive protein levels linked to health problems.” January 30, 3003. Harvard University Gazette. Retrieved from: http://www.news.harvard.edu/gazette/2003/01.30/16-crp.html

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UNIVERSITY STUDY SHOWS

HELPS THE BODY NORMALIZE INFLAMMATION

NOPALEA™ LOWERS C-REACTIVE PROTEIN NOPALEA is the delicious, nutrient-rich drink that features the superfruit of the Nopal cactus. In the double-blind, randomized, placebocontrolled study in the U.S., 286 participants drank either a daily serving of Nopalea or a placebo for an 8-week period. The subjects who drank Nopalea daily for 8 weeks saw an average drop in C-reactive protein, a measure of inflammation, of 20.9%. SUGGESTED USE: When taking Nopalea for the first time, drink 3 ounces in the morning and 3 ounces in the evening for 60 days. For maintenance, drink 1–3 ounces daily depending on your body’s needs. May be mixed with water or your favorite beverage. Keep refrigerated.

Nopalea™ #30710

32 oz bottle

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Nopalea™ 4-Pack #33400

Member $139.99

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

“My C-reactive protein test for inflammation has also improved.” “ In the past I felt very stiff and sluggish like I was walking with bags of cement on each leg. Then I tried Nopalea. I started feeling like something ‘right’ was happening within my system. Thank you Nopalea for making my days lighter and more mobile. My C-reactive protein test for inflammation has also improved since taking Nopalea. How wonderful nature can be once we know how to harness what God has given to us. Thank you TriVita for finding and manufacturing this product.” Kathy S., Member—St. Clair, MI 1-800-344-8797

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

May 2014 l 15

EATING FOR WELLNESS

GMOs: What they are and why you should avoid them By Christa Orecchio

T 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.

his is a hot topic in my world— probably the hottest and most controversial. I am passionate about teaching people how and why they should avoid GMOs if they want to protect their health and the health of their families.

not the interests of human health. And despite lack of sufficient evidence proving their safety, GMOs now line about 80% of grocery store shelves (the U.S. government has approved GMOs based on studies conducted by the same corporations that created them and profit from their sale).

What is a GMO? A genetically modified organism (GMO) is an organism whose genetic material has been changed with genetic engineering techniques. This could include plants and animals that have been altered with DNA from bacteria, viruses, yeast, or other plants, fish and animals.

Where are GMOs found? Unfortunately, the law does not require mandatory labeling of GMOs in the United States or Canada. That is why it’s important to know where they are found if you want to avoid them. Below are the most common genetically modified foods; be sure to purchase these foods only when they are certified organic:

To be clear, the kind of GMO I am talking about is not the cross-breeding type of years past; then we paired the seeds of two different plants together to produce a plant that had the best of both worlds, including higher nutritional value, stronger natural resistance to pests and a higher yield. Today’s genetic modification takes the principle of selective breeding to uncharted and dangerous territory as it creates something that has never been found anywhere in nature. Genetic modification literally splices one sequence of proteins into another strand of DNA with the intent of creating a commercially viable product. These commercial GMOs are engineered to withstand direct application of herbicides and/or to produce their own insecticide. This has commercial interests in mind,

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Corn Almost 85% of corn grown in the U.S. is genetically modified. Many producers modify corn and soy so they are resistant to the herbicide glyphosate, used to kill weeds. Yellow crookneck squash and zucchini Numbers of this GMO veggie are relatively small, but genetically modified yellow squash and zucchini can be found in two different species in the U.S. The species contain protein genes that protect against viruses. Alfalfa Cultivation of genetically engineered alfalfa was approved in 2011, and consists of a gene that makes it resistant to a popular herbicide, allowing farmers to spray the chemical without damaging the alfalfa.

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In the produce aisle Canola As of 2006, around 90% of U.S. canola crops were genetically modified. Do not purchase foods with canola oil and ask at your local restaurants which oil they use to cook your food. Sugar beets Genetically modified sugar beets make up half of the U.S. sugar production, and 95% of the country’s sugar beet market. Organic sugar is a must. Milk, eggs, and all animal meat and products If the cow or chicken consumed GMO corn or soy, which most do, it is passed on to you. That’s why it’s important to buy clean and natural animal products. Be empowered by choice I see sick people daily, many of whom are sick as a result of what they put in their bodies on a daily basis. Don’t fall prey to the “law of unintended consequences.” Rather, learn where GMOs are in your daily diet and take steps to eliminate them. • Look for the “Non-GMO Project” seal on your packaged food • Buy organic • Shop at your local farmer’s market • Grow a garden Above all, don’t relinquish your right to make wise and healthful choices for yourself.

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Eat your greens

hen it comes to nutrient-rich vegetables, leafy green vegetables win gold. Kale, spinach, chard, collard greens, mustard greens, turnip greens… all should get a place at your dinner table. Don’t go in for raw veggies? We’ve got good news for you: a cup of cooked greens are nutritionally superior to their raw equivalent (you get more greens in a cooked cup). Low in calories, leafy greens are naturally low in salt and fat; they are rich in Vitamins A, C, K and folate, and a good source of fiber, calcium, iron, potassium and magnesium. Try to eat at least 1.5 to 2 cups of leafy green vegetables every week. Kale If there was a Who’s Who in Nutrition list, kale would top it. Just one cup of cooked kale delivers 354% of the daily recommended amount of Vitamin A, 89% of daily recommended Vitamin C—and 1328% of recommended Vitamin K. Select crisp, richly colored stems and leaves and store in the refrigerator for up to 3 days; longer storage can result in a stronger, bitter taste. Turnip greens A favorite in Southern cuisine, turnip greens get top marks for calcium, offering 20% of the daily recommended value per cooked cup. Choose fresh, crisp greens; they’re best cooked within a day or two of purchase but can be refrigerated for up to a week.

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ASK DOCTOR CONARD

Q: Drinking away your B vitamins? Why women are especially at risk By Scott Conard, M.D.

Women’s health is the focus of this month’s VitaJournal, so I’d like to discuss how B vitamins can be affected by female alcohol use. B vitamins, as you may know, are crucial to optimal health for everyone. Since alcohol depletes the body of B vitamins, and alcohol affects women differently than men, this subject should concern every female reader.

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

Research indicates that while men are more likely to drink alcohol and in larger amounts, gender differences in body structure and chemistry cause women to absorb more alcohol. Women also take longer to break it down and remove it from their bodies (to metabolize it). So, although they might drink equal amounts, women have higher alcohol levels in their blood than men, and the immediate effects occur faster and last longer. These differences also make women more vulnerable to alcohol’s long-term effects on their health. I’d like to note that in discussing the negative effects of alcohol, we’re talking about excessive drinking. For women, this means more than one drink per day, on average (a drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of distilled liquor). What alcohol can do The health risks of excessive drinking are greater for women than for men. According to the Centers for Disease Control and Prevention (CDC), these are the major risk areas1: • Liver disease: The risk of cirrhosis and other alcohol-related liver diseases is higher for women than for men. • Impact on the brain: Excessive drinking may result in memory loss and brain erosion.

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This makes it especially important for women to make sure they get enough Vitamin B-12, since it supports memory, mood and clear mental functioning. • Impact on the heart: Studies have shown that women who drink excessively are at higher risk for damage to the heart muscle than men. • Tumors: Alcohol consumption increases the risk of tumors of the mouth, throat, esophagus, liver, colon and breast among women. • Sexual assault: Binge drinking is a risk factor for sexual assault, especially among young women in college settings. Each year, about 1 in 20 college women are sexually assaulted. • Reproductive issues. Drinking during pregnancy increases the risk of birth defects, miscarriage and Sudden Infant Death Syndrome. Alcohol may disrupt the menstrual cycle, and increase the risk of infertility, stillbirth and premature delivery.1 Clearly, excessive alcohol use is a major health issue for women. Women who use alcohol should be especially careful to make sure they get all the B-12 they need. This powerhouse vitamin helps protect against brain erosion and memory problems, moodiness and fatigue, while improving mental energy, stamina and concentration. Reference:

1 Fact Sheets, Excessive Alcohol and Risks to Women’s Health,

October 15, 2012. Retrieved from: http://www.cdc.gov/ alcohol/fact-sheets/womens-health.htm This article is intended for educational purposes only.

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AGING WELL

7 keys to healthy maturity Simple ways to enhance your overall health 1. Control your blood pressure

Why? You can have high blood pressure—also called hypertension—and still feel fine. That’s because high blood pressure does not cause symptoms that you can see or feel. But high blood pressure, sometimes called “the silent killer,” is a major health problem. What you can do: • Keep a healthy weight • Exercise every day • Eat more fruits, vegetables, whole grains and low-fat dairy foods • Cut down on salt and sodium

2. Control cholesterol

Why? Cholesterol is a waxy, fat-like substance present in cell walls or membranes everywhere in the body, including the heart. Your body needs some excess cholesterol, but too much deposited in your blood can raise heart disease or stroke risk. What you can do: Reduce your LDL “bad” cholesterol and raise your HDL “good” cholesterol through diet and exercise.

3. Control your weight

Why? Research shows that extra weight puts you at higher risk for a multitude of health risks as you age. What you can do: • Shop from a list and shop when you are not hungry • Dish up smaller servings • Be realistic about weight-loss goals • Seek emotional support from family and friends • Make physical activity part of your weight-loss plan

4. Exercise

Why? Physical activity burns calories. When you burn more calories than you eat each day, you will take off pounds.

5. Stop smoking

Why? Tobacco use remains the single most preventable cause of death in North America. Cigarette smoking accounts for nearly one-third of all cancer deaths in this country each year. What you can do: Stop immediately. All health care professionals agree that quitting smoking is the best gift you can give yourself and your loved ones.

6. Don’t drink too much

Why? The consequences of alcohol misuse are serious—in many cases, life threatening. What you can do: Moderate alcohol use—up to two drinks per day for men and one drink per day for women and older people—is not harmful for most adults.

7. Follow proven, preventive measures

Why? Taking responsibility for your own health as you age means being an active participant with your physician and other health care professionals. What you can do: • Find and stay with a “medical home.” With the growing use of retail-based and emergency walk-in clinics, many families are in danger of seeing a succession of health care professionals who have no history of them or their family members. Find a “medical home” physician or medical practice and stay with it over time. • Educate yourself. Being proactive about your health as you age means continually learning about how you can stay healthy.

Reference: NIH Medline Plus, Winter 2007. Retrieved from: http://www.nlm.nih.gov/ medlineplus/magazine/issues/winter07/articles/winter07pg14-16.html

What you can do: Talk to your healthcare provider about how much exercise is right for you. 1-800-344-8797

May 2014 l 19

Choose your poison: Pack of cigarettes or sedentary living Experts say physical inactivity is as deadly as smoking

re you sitting down? Hopefully not, because a slew of research shows that the more you sit, the more you increase your risk of serious health conditions, including coronary heart disease, Type 2 diabetes and breast and colon cancers— not to mention a shortened life expectancy. Experts say that in terms of health impact, sedentary living is on par with smoking. A global problem Not restricted to one nation, 31% of adults worldwide are physically inactive; inactivity increases with age, is higher in women than men, and is more prevalent in higher-income countries. Overall, lack of physical activity is estimated to cause an average 6% of the burden of disease from coronary heart disease, 7% of Type 2 diabetes, 10% of breast cancer and 10% of colon cancer. And an estimated 9% of premature deaths around the world are attributed to lack of exercise. Get moving, live longer Researchers say that if inactivity were decreased by just 10%, more than 533,000 premature deaths could be avoided each year. Decrease it 25%, and as many as 1.3 million lives could be spared. However, even when people get the daily recommended amount of exercise (the World Health Organization recommends a minimum of 150 minutes of moderate-intensity exercise per week), long periods of sitting still pose a health risk. How to counter what has become a staple of modern-day living? Obviously, we can’t all quit our desk jobs. But we can get up throughout the day—even if it’s just to walk around the office—to help offset some of the detrimental effects of sitting. Slimmer waists, lower body mass index, and healthier blood fat and blood sugar levels have been reported in those who take regular breaks throughout the day. 20 l VITAJOURNAL

Even better, a recent analysis found that cutting your daily sitting time to under three hours can extend your life expectancy—by up to two years. Similarly, reducing the time you watch TV, long associated with poor health outcomes, may add over a year to your life. Consider how much time you spend with other forms of media (smart phones, computers, tablets, etc.), as they too can pack a sedentary punch. The bottom line? Get moving, if you want to get living!

DID YOU KNOW? Most adults spend an average 60% (or more) of their waking hours sedentary. This can include sitting for work, watching TV and even driving/riding in a car.

References: Cutting daily sitting time to under 3 hours might extend your life by two years; watching TV for less than 2 hours a day might add extra 1.4 years (2012). Pennington Biomedical Research Center. Retrieved from https://www.pbrc.edu/ news/?ArticleID=152 Hallal, PC, et al. (2012). Global physical activity levels: surveillance progress, pitfalls, and prospects. The Lancet, 380(9838), 247-257. doi:10.1016/S01406736(12)60646-1http://www.thelancet.com/images/clear.gif Healy, GN, et al. (2008). Breaks in sedentary time: beneficial associations with metabolic risk. Diabetes Care, 31(4), 661-6. doi: 10.2337/dc07-2046. Epub 2008 Feb 5. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/18252901 Lee, I, et al. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219-229. doi:10.1016/S0140-6736(12)61031-9 Van der Ploeg, HP, et al. (2012). Sitting time and all-cause mortality risk in 222,497 Australian adults. Arch Intern Med,172(6), 494-500. doi: 10.1001/archinternmed.2011.2174. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22450936

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Word search

DON’T LET A B-12 DEFICIENCY DRAG YOU DOWN

Your brain will work up a sweat with this brain-building word search. Words can be found horizontally, vertically, diagonally and backwards.

If you have any of these troubling signs you might be suffering from a deficiency of Vitamin B-12:

• Fatigue, weakness or anemia • Pale skin, fainting • Heart palpitations, vision loss • Dementia, shortness of breath1

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Call toll-free 1-800-344-8797 or order online at TriVita.com Best Price Club pricing is available to those who have one or more products on auto-delivery. Get convenient delivery when and where you want it, plus bonus rewards. To find out more, visit TriVita.com/BestPriceClub.

Find the bonus word! Hint: Improving your wellness and looking better can be the _______ you need to reach your weight loss goals.

Reference: 1

“Manifestations of Low Vitamin B12 Levels.” Vitamin B12 Deficiency. Centers for Disease Control and Prevention, Continuing Medical Education. Retrieved from:http://www.cdc.gov/ncbddd/b12/manifestations.html

Bonus word: motivation 1-800-344-8797

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FIT FOR WELLNESS

Exercising when you’re overweight: How to get started By Jolene Goring TriVita Wellness Center Director of Fitness

oes the thought of starting a fitness program overwhelm you? If you are like most overweight people, the answer is “yes.” Here are the most common concerns about getting fit, plus suggestions to break through the barriers.

Jolene Goring is the Fitness Director at the TriVita Wellness Center. She holds professional certifications in personal training, wellness coaching and integrative nutrition, in addition to being a best-selling author. During her 18 years in the health/fitness industry, Jolene has travelled the world to help people fulfill their life purpose through fitness.

What if I hurt myself? This is a valid concern, considering that every extra pound of weight on your body can contribute up to six pounds of force on your joints. The ideal approach is to hire a trainer to design a program for you. If that’s not possible, be sure to start off with a gentle program that doesn’t leave you feeling sore the next day. Slight stiffness of the muscles is fine, but if you have trouble with daily movements, that’s a sign that you’ve pushed your body too far. I’m embarrassed to fumble around the gym in front of people with perfect bodies. Most people at the gym are too absorbed in their workouts to even notice you. Take a look around, and you’ll notice that people of all shapes and sizes are there. If you’re still not comfortable with the idea, start a home program first with daily walking and stretching, along with some light weights. Workout clothes don’t look good on me: What do I wear? Find an outfit to work out in that makes you feel good. Hiding extra pounds in baggy clothes actually makes you look larger than you are. Use these tips to build a workout outfit that you actually like:

• Choose vertical or “V”-striped patterns to look slimmer.

• Buy the right size of clothes—too big or too small are both unflattering.

• You don’t have to spend a lot of money to

have the right clothes: t-shirts and shorts or long pants are fine, as long as they have some stretch and breathability.

• Try fun shoes in a bright color. Choose shoes that you will look forward to lacing up.

It takes so long to see results. It took you more than three days to put on the weight; it will take longer than three days to see results. But you’ll enjoy some immediate benefits, such as:

• Happiness. Exercise increases endorphins, the “feel good” hormones, which make you feel happy.

• Fewer food cravings • Healthier, glowing skin • Better mental focus The point is to just get started: don’t let excuses hold you back. To book a free consultation with Jolene, call the TriVita Wellness Center toll-free at 1-888-669-5036. Consult with your healthcare provider before beginning any exercise program.

• Remember that dark colors are more slimming than lighter colors.

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THE DOCTOR IS IN

How to talk to your doctor about your weight: 5 ACTION tips to success By Samuel Grief, M.D.

chieving and maintaining weight loss is a common goal for most of the patients I meet in my office. Over the years, I have noticed that those who succeed in losing weight and maintaining the loss tend to have several characteristics in common, compared to those who don’t succeed: they are more motivated, confident and communicative about their weight issues and have more support from family and friends. Oh, and one other thing: they have compassionate, non-judgmental physicians!

Take ACTION to control weight

Studies clearly show that patients whose physicians ask and advise them about their weight are more likely to take action and succeed in their weight loss goals. Physicians should also assess a patient’s readiness to lose weight by asking questions such as, “Is losing weight something you want to do in the near future?”

wish to lose weight now. Share your thoughts and feelings.

Assisting a patient in meeting weight loss goals is also, naturally, top priority. Your doctor might ask you questions like these: “Are there any obstacles to your weight loss?” “How are you feeling about your plan?” “What other help would you need?”

what you eat and the amount of physical activity you perform. Do not blame others for your situation; no studies have ever proven that laying blame will achieve weight loss success.

Finally, arranging follow up visits has been shown to result in better weight loss outcomes. These behavioral counseling techniques (Ask, Advise, Assess, Assist, Arrange, abbreviated as the five As) have been successful in helping many people make healthy lifestyle changes, from stopping smoking to cutting out alcohol to helping achieve weight loss targets. 1-800-344-8797

If you wish to be more proactive about directing the conversation with your physician or healthcare provider about your weight loss goals, you need to take ACTION with these five steps:

A – Ask your doctor to provide advice and

assistance on how to best achieve your weight loss goals. Don’t wait until your doctor brings it up.

C – Clearly state to your doctor why you

TI – Take Inventory… of your weight loss

efforts in the past, both successful and unsuccessful. Review these attempts with your doctor to help guide your collaborative plan of action.

O – Own your actions. Be accountable for

N – Never give up. Too many people start

but do not finish. Those who persist will be far more likely to succeed.

Samuel Grief, M.D., CCFP, FCFP, was named one of “Chicago’s Top Doctors” in 2012. Dr. Grief is Medical Director at the University of Illinois. He is also a member of TriVita’s Medical Advisory Board. Dr. Grief received his medical degree from McGill University in Montreal, Quebec.

Best of luck with your weight loss efforts. Talking with your trusted doctor or healthcare provider is the first step to success. This article is intended for educational purposes only.

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EMOTIONAL WELLNESS

Adult sibling rivalry: Repairing the frayed ties that bind By Mamiko Odegard, Ph.D.

o you have a brother or sister you avoid? Are old grudges and resentments always in the room when you do get together? It’s a common problem, but it is possible to repair these frayed family ties. These five steps can help:

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

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1. Be honest and express the anger, hurt, sadness and disappointment of actions that spurred your rivalry. You each occupied a unique position in the family, so your experiences and memories will certainly be different. The other siblings cannot mind-read and will not know how you felt and experienced life in the same family. 2. Write a loving letter expressing how you would like to have a closer relationship with your sibling(s). Keep the note brief and share the reasons and desire for taking action now. This approach may be especially helpful for those brothers and sisters who have not been close in years, or find it uncomfortable to even think about talking or meeting face to face. Either of you can follow up with letters and phone calls to confirm that you each want to have a closer relationship. By writing first, you are setting the stage rather than catching your siblings off guard.

3. W hen you do communicate, listen completely to the thoughts and feelings that are expressed. Avoid comparing your situation, and instead give full attention to your sibling to gain a sense of how your parents or siblings’ actions affected them. What’s absolutely essential is to build trust and bonding by showing to the other that you hear and understand their version of events. 4. Once you start the dialogue, schedule regular times to talk and be sure to include lots of fun activities. Nothing changes the way you feel faster than laughing, smiling and being playful. That’s why, for those who find talking difficult, enjoying activities together initially helps build the connection and support. 5. Show love in little actions that demonstrate your intentions are for real by initiating phone calls, meals together, texting or emailing regularly, sending a card or gift, or getting together to assist with tasks. One of the fastest ways to a sibling’s heart is by engaging the other’s family into conversations and activities. ...After all, love makes the world go ‘round.

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SPIRITUAL WELLNESS

When a loved one dies: strength through faith in His abiding grace By Chaplain Donna Kafer

“ Whoever believes in me, as Scripture has said, rivers of living water will flow from within them.” —John 7:38

y mother passed away right before Christmas last year, leaving me grief-stricken with the understanding that she would no longer be a part of my daily life. I take great comfort in the knowledge that she and I will be reunited again someday in heaven and for that I’m grateful, but it doesn’t take away the sting of losing her. My faith in God has provided much strength in beginning to move through the necessary stages of grief. While I would rather not experience any of it, I know that it’s a necessary part of healing. Following my mother’s demise, I received flowers to uplift my heart and one of the bouquets was a large, beautiful vase of white lilies. It was a stunning display of flowering hope and I immediately changed the water, adding the package attached that would help them stay fresh. Placing them on my dining room table, I stood back to view them, enjoying their beauty and fragrance. Two days later I noticed that the flowers were drooping a bit and upon inspection I found 1-800-344-8797

that there was only a small amount of water remaining in the vase! I was so surprised that the lovely lilies had soaked up all the water in such a short time. As I added more water to the vase, I could see the flowers visibly responding to the water as they soaked in its life-giving properties. Even in this small, seemingly unimportant incident, I could see God’s life lesson unfurling before me. Staying replenished through the Father The quickly-dissipating water in the flower vase had served as a gentle reminder, that I need to stay replenished through my Father in heaven as well. It gave me a moment to take pause and reflect on all the ways that I stay connected to Him: through prayer, fellowship with others of like mind, worship and reading of the Scriptures. In all of these ways, I stay safely immersed in His Living Water. This Living Water is water that refreshes us, revives us and carries us through life’s tragedies and painful situations. We all must undergo trials of one kind or another, we understand that, but I know of no other way to navigate them, than through faith and trust in God.

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.

Won’t you come with me to the well of Living Water? For there you can drink deeply and once again flourish through the love, mercy and grace of The Lord. May 2014 l 25

Snapshot WEIGHT AND HEALTH

18.5 to 24.9 A body mass index (BMI) considered to be in the normal range. BMI is a measurement of weight in relation to height; in conjunction with waist size, it can help you understand your risk of weight-related health problems. For waist size, women should aim for under 35 inches; men, under 40 inches.

80 percent Percentage of people with Type 2 diabetes who are overweight or obese. Although the mechanics behind the link aren’t completely understood, it is known that losing weight may help prevent or delay the onset of diabetes. Reference: Do You Know Some of the Health Risks of Being Overweight? (2004). Weight-control Information Center, National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Retrieved from http:// win.niddk.nih.gov/publications/health_risks.htm

120/80 mm Hg or less Ideal blood pressure number Having a large body size may increase blood pressure because your heart needs to pump harder to supply blood to all your cells. Excess fat may also damage your kidneys, which help regulate blood pressure.

5–10% of body weight Losing just 5–10% of your body weight may lower your chances of developing heart disease. Weight loss may improve blood pressure, cholesterol levels and blood flow.

1 ½–2 pounds A safe amount of weight to lose per week. To lose weight or maintain weight loss, you may need to be active for up to 300 minutes per week. Healthy eating may also help you control your weight.

LET THE WEIGHT LOSS BEGIN! Garcinia Cambogia—as seen on a popular doctor TV show. Coming soon! Call 1-800-344-8797 for details. 26 l VITAJOURNAL

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Choosing a weight loss program What to look for and what to avoid

ou won’t have to look far to find a weight loss program. But how can you tell which program will work, and if it’s safe? These tips from the Weightcontrol Information Network and Federal Trade Commission can help you cut through the clutter so you can find a successful—and safe—weight loss program to meet your needs. What should I look for? Successful, long-term weight control must focus on your overall health, not just on what you eat. Effective weightloss programs include ways to keep the weight off for good. These programs promote healthy behaviors that help you lose weight and that you can stick with every day. Safe and effective weight-loss programs should include:

• A plan to keep the weight off over the long run • Guidance on how to develop healthier eating and physical activity habits

• Slow and steady weight-loss goals—usually ½ to 2 pounds per week (though weight loss may be faster at the start of a program) What should I avoid? If it seems to be too good to be true, it probably is. That applies especially to “before and after” pictures. When choosing a weight-loss program, watch out for these false claims: Lose weight without diet or exercise Getting to a healthy weight takes work. Take a pass on any product that promises miraculous results without the effort. The only thing you’ll lose is money.

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Lose weight while eating all your favorite foods Beware of any product that claims that you can eat all the high-calorie food you want and still lose weight. Losing weight requires sensible food choices. Lose 30 pounds in 30 days Losing weight at the rate of a pound or two a week is the most effective way to take it off and keep it off. At best, products promising lightning-fast weight loss are a scam. At worst, they can ruin your health. Just take a pill! Doctors, dieticians, and other experts agree that there’s simply no magic way to lose weight without diet or exercise. Lose weight with our miracle patch or diet cream You’ve seen the ads for diet patches or creams that claim to melt away the pounds. Don’t believe them. There’s nothing you can wear or apply to your skin that will cause you to lose weight. Regardless of which program you ultimately choose, remember to always check with your healthcare professional before starting any weight loss program. Reference: Choosing a Safe and Successful Weight-loss Program (2008). Weight-control Information Center, National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Retrieved from http://win.niddk.nih.gov/publications/choosing.htm#c Weighing the claims in diet ads (July 2012). Federal Trade Commission. Retrieved from http://www.consumer.ftc.gov/articles/0061-weighing-claims-diet-ads

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RESEARCH DESK Obesity takes hold early in life

New York, NY

A major new study of more than 7,000 children from a nationally representative sample discovered that one third of children who were overweight in kindergarten were obese by eighth grade. Also, almost every child who was very obese remained that way. These findings indicate that obesity is established early in life, and that this condition often continues through adolescence to adulthood. Experts say that the study result may change approaches to combating the nation’s obesity epidemic and that weight loss efforts must start much earlier and focus on the children who are at greatest risk.1 ...................................................................

Omega-3 use helps reduce healthcare costs

Washington, D.C.

Omega-3 supplements may help mature adults. That’s the result of a new study sponsored by the Council for Responsible Nutrition Foundation (CRNF). It concludes that if U.S. adults over the age of 55 with Coronary Heart Disease (CHD) take omega-3 supplements at specific preventive levels, they could enjoy significant healthcare cost savings. The study also indicated that just 28 percent of the targeted population with heart disease currently takes omega-3 supplements, leaving many people unprotected. Researchers concluded that, “Taking dietary supplements, such as omega-3s are not the only solution. Eating a healthy diet and exercising regularly will also help maintain a healthy heart.”2 ...................................................................

Daily coffee might jolt memory

Baltimore, MD

Caffeine might do more for the brain than boost alertness—it may help memory too. A team of researchers from Johns Hopkins University explored caffeine’s impact on memory and found that caffeine enhances certain memories for up to 24 hours after it’s consumed. A dose of at least 200 mg of caffeine was needed to enhance memory consolidation, the researchers said. The study asked participants to look at hundreds of common images. Five minutes later, half were given 200 mg of caffeine and half received a placebo. Participants were asked to review the pictures 24 hours later. People who had taken the caffeine were better at identifying the pictures from the day before than those who received the placebo.3 ................................................................... References: 1 Incidence of Childhood Obesity in the United States, Solveig, A., et al. N Engl J Med 2014; 370:403-411January 30, 2014DOI: 10.1056/NEJMoa1309753. Retrieved from http://www.nejm.org/doi/full/10.1056/NEJMoa1309753. Omega-3 Use in 55+ with Heart Disease May Reduce Health Care Costs, Nutraceutical World, February11, 2014. Retrieved from http://www.nutraceuticalsworld.com/contents/view_breaking-news/2014-02-11/omega-3-use-in-55-with-heart-disease-mayreduce-health-care-costs/

Your Daily Coffee Just Might Jolt Your Memory, healthfinder.gov, January 12, 2014. Retrieved from http://www.healthfinder.gov/ News/Article/683773/your-daily-coffee-just-might-jolt-your-memory

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TriVita’s Healthcare Professionals

Too much sitting after age 60 may lead to disability Evanston, IL Too much sitting has been increasingly linked to greater risk for heart problems and earlier death. Now, a new study states that older adults who sit too much are more likely to be disabled, regardless of their exercise habits. Researchers at Northwestern University’s Feinberg School of Medicine evaluated the exercise habits of more than 2,000 60+ men and women. They noted that, “the more time they spent being sedentary, the more likely they were to be disabled.” Only about 6% of the study participants met the goal of getting moderate activity for 2.5 hours a week.4 ..........................................................

“Brain training” gains seen 10 years later Houston, TX Elderly people who participate in “brain training” classes to keep their minds sharp continue to see positive results 10 years after the training, according to a new study. Even if they took only an initial set of classes aimed at their problemsolving ability, that training stuck with them a decade later. These findings were published in the January 2014 issue of the Journal of the American Geriatrics Society. “When the study first started, people had some idea that you could get a shortterm effect,” researchers noted. “No one anticipated that you could get a five-year or a 10-year effect.” The study included more than 2,800 people with an average age of 73 years old. Their summary: People who remain cognitively active are at an advantage as they age. The same goes for people who are both socially and physically active.5 ......................................................... References: 4 Too much sitting after 60 may lead to disability, study says, Healthfinder.gov, February 19, 2014. Retrieved from http://www.healthfinder.gov/News/Article.aspx?id=685016&source=govdelivery&utm_ medium=email&utm_source=govdeliver 5

Harolyn C. Gilles, M.D., FAAFP is the TriVita Wellness Center Physician and the medical leader of the Weight Loss for Wellness program at the fully-licensed Wellness Center. Dr. Gilles has special expertise in weight management and hormonal balance with bioidentical hormones, and has won the “Best of Scottsdale, Physicians and Surgeons” award for five years running. Scott Conard, M.D. founded TienaHealth, an organization of medical doctors in primary care practice who emphasize healthy lifestyles to maintain wellness. Dr. Conard is considered a national expert on disease prevention.

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

Rebok, George, et al. Ten-Year Effects of the Advanced Cognitive Training for Independent and Vital Elderly Cognitive Training Trial on Cognition and Everyday Functioning in Older Adults, Journal of the American Geriatrics Society, January 13, 2014. Retrieved from http://onlinelibrary.wiley.com/doi/10.1111/jgs.12607/ abstract

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Bone up on bone health myths and facts

ike many health problems, misconceptions abound regarding weak bones— who’s at risk, detection and more. These common bone myths will help you separate fact from fiction. Myth: Most people don’t have to worry about bone loss. Fact: Although women, Caucasians and Asians have the highest risk of weak and porous bones, it is a real risk for men and women of all backgrounds. About 4 in 10 women over 50 and 1 in 10 men will break a hip, spine, or wrist due to weak and porous bones. Myth: A person can tell when their bones start to weaken. Fact: Many people don’t know they have weak bones; a fracture can be

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the first outward sign. Testing bone density is the surest way to check for bone health.

to your body that your bones need to be stronger. New cells are added to strengthen your bones.

Myth: Weak bones are an inevitable part of aging.

Myth: Calcium is the best way to improve bone health.

Fact: Although there is some natural bone loss with age, there are many things you can do to keep bones strong and prevent fractures. You are never too old to improve your bone health. At all ages, a diet with enough calcium and Vitamin D, together with weight-bearing physical activity every day, can prevent problems later.

Fact: Although you certainly need plenty of calcium for strong bones (1,000–1,200 mg daily), you also need to get enough Vitamin D in your diet, which helps your body absorb calcium, and at least 30 minutes of exercise daily. If you are not getting enough calcium and Vitamin D, supplements can be bone savers.

Myth: Physical activity may harm your bones.

Reference: The Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You (2012). U.S. Department of Health and Human Services, Office of the Surgeon General. Retrieved from http://www. niams.nih.gov/Health_Info/Bone/SGR/surgeon_ generals_report.asp#f

Fact: Activity that puts some stress on your bones is very important. When you jump, run, or lift a weight, the stress on your bones sends a signal

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Inspire me!

Living the wellness experience

Remember Victoria Day is a federal Canadian public holiday (celebrated on the last Monday before May 25) that honors Queen Victoria’s birthday. It is also considered the beginning of the summer season in Canada.

Scoop up some salmon No, we’re not talking fishing here! May is International Mediterranean Diet month; salmon and other fish play a starring role in this healthy approach to eating. Fruits and vegetables, legumes, nuts and seeds round out the healthful cast.

Grill out Need to shake up your nightly routine? Take advantage of milder temperatures and enjoy some patio dining. For both added ambience and to deter winged pests from crashing your party, try burning citronella candles.

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Stay healthy Heading the University of Ottawa Heart Institute’s list of tips to stay healthy as you age is stopping smoking, losing weight and eating lots of fruits and vegetables. Other suggestions include watching blood pressure and cholesterol levels and taking time to laugh, relax and reflect.

Watch ‘em Warmer weather means the kids and grandkids will be pleading for pool time. Keep a close eye on swimming youngsters: seconds can count in a pool emergency. Never leave children unattended, learn and practice water safety skills and make sure your pool is outfitted with the appropriate equipment.

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FAMILY MATTERS

Empty nest, full life Children’s departure can mean more opportunities, improved relationships for parents

t’s finally arrived: the day your last child leaves the “nest.” While feelings of sadness, loss and uncertainty are normal, many parents find that with the empty nest comes newfound freedom and opportunities.

empty nest may mean nothing to talk about over dinner. Now’s the time to get to know your partner all over again (remember when you were dating and stayed up talking for hours into the night?).

Changing roles, changing lives Just as life irrevocably changed when we became parents, so does it change when our children leave home to begin lives of their own. Like all change, it can be challenging. However, rather than allowing it to leave you feeling adrift and purposeless, consider junior’s departure an opportunity to rediscover yourself—and your partner.

With a less regimented schedule, you can be more spontaneous: go out to dinner on a Tuesday, book a last-minute weekend getaway. Take a dancing class or go to a couples cooking class just for fun.

Rekindle romance Parenting takes time—almost all of it. Between working, meal prep, school activities and all other parental obligations, it’s easy to let marriages take a backseat. Conversations may have revolved around child-rearing and household logistics for so long that an 32 l VITAJOURNAL

Rediscover yourself Being a parent is such a central part of your identity for so long that it may be difficult to adjust at first. But parenting is just one stage in your life; it’s time to rediscover who you are as a person in your own right. (Don’t worry, you will always be a parent!)

on them now! Volunteer with your church or a community organization. You may also want to consider making new friends with whom you don’t have school activities in common. That’s right: spend time with a friend where you talk about everything but your children. OK, maybe just a little bit now and then. Next stages As your children move on in their lives, take pride in their accomplishments and in your work preparing them for adulthood. But now it is time for you to move on as well. Relish this exciting opportunity for renewal and rediscovery (and fewer loads of laundry!).

If past time constraints prevented you from pursuing a particular hobby or starting/finishing projects, get started TriVita.com

The bare bones about osteoporosis We can all help reduce our risk By Tammy Pon, M.D.

ow often do you think about your bone health? Most people don’t—until they sustain a fracture. Bones are such an integral part of us that we often take them for granted. But even the most ordinary tasks— getting out of bed, taking a shower, fixing a cup of coffee—might be beyond you if your bones are too weak to hold you up.

• Smoking • Drinking alcohol to excess

During National Osteoporosis Awareness Prevention Month, everyone should get educated about the common bone disease that holds uncommonly high risks for both men and women. Happily, we can all reduce those risks through healthy living.

Tips to keep bones strong 1. Calcium. If you’re a woman under age 50 or a man under age 71, you need at least 1,000 milligrams of this bone-builder daily. Focus on dairy products, fish like sardines and salmon, dark green, leafy vegetables, chia seeds, and delicious homemade bone broth soup; take supplements if needed. Stay under 1,400 mg of calcium a day to minimize heart attack risk.

In the past, as with so many diseases and conditions, it was thought that osteoporosis was inevitable with age. Now we know better. Yes, there are things we can’t control (“risk factors”) that put us at high risk for getting osteoporosis, but there are many things we can control. Here’s a quick look: Uncontrollable risk factors • Being over age 50 • Being female • Menopause • Family history • Low body weight/being small and thin • Broken bones or height loss Controllable risk factors • Not getting enough calcium and Vitamin D • Not eating enough fruits and vegetables • Consuming too much protein, sodium and caffeine • Being sedentary 1-800-344-8797

Bone is living, growing tissue that must be “fed” by everyday habits. Healthy eating, drinking lots of water, enjoying physical activity and nourishing your emotional and spiritual well-being can all help keep your bones strong. These specific tips can help:

2. Vitamin D. We need this to absorb calcium, and we get it from sunlight, food and supplements. 3. Vitamin K. You don’t want excess calcium in the bloodstream where it can contribute to blockages in blood flow. Vitamin K helps move calcium from the bloodstream into bones. Green vegetables and probiotic-rich foods such as sauerkraut, yogurt and miso are good ways to get Vitamin K.

Tammy Pon, M.D., is a member of TriVita’s Medical 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.

4. Exercise. Weight-bearing activities include stair climbing, brisk walking, tennis, weight training and even bowling. Don’t leave out exercise that improves balance. Good balance prevents falls and protects bones.

This article is intended for educational purposes only.

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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

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

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

Contributing Writers Michael Ellison, Founder of TriVita William (Bill) Wheeler, Ph.D. Christa Orecchio, Certified Clinical Nutritionist Donna Kafer, Chaplain Mamiko Odegard, Ph.D. Scott Conard, M.D. Samuel Grief, M.D. Tammy Pon, M.D. Jolene Goring, Wellness Center Director of Fitness

2. Unique Delivery Systems

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

3. Controlled Laboratory Studies

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

4. Pure Ingredients

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

5. Pharmaceutical-Grade Quality

We voluntarily adhere to the strict manufacturing guidelines of the Good Manufacturing Practices (GMP).

6. Third-Party Testing and Certification

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

7. Quality-Controlled Packaging and Production

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

8. Dedicated to Product Innovation

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

9. Medical Advisory Board

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

The VitaJournal is published by TriVita, Inc., 16100 N. Greenway Hayden Loop, Suite 950, Scottsdale, AZ 85260, Printed in the USA, ©2014 TriVita, Inc. All rights reserved. The VitaJournal welcomes Member questions, photographs and testimonials. All submitted materials become the property of TriVita, Inc. and may be edited for publication. Submissions should be directed to: Story@TriVita.com. SUBSCRIPTIONS: Subscription to the monthly VitaJournal is FREE to active TriVita Members. Subscription to TriVita’s Wellness Report (delivered to your email address) is also FREE to TriVita Members. If you would like to receive this informative Wellness Report, call 1-800-344-8797 and give a Wellness Consultant a valid email address. The VitaJournal is distributed for information purposes only and does not constitute professional or medical advice. Prices in this publication are current as of the date of printing and do not include local tax, shipping and handling charges. Best Price Club pricing featured in red is only available to those who have one or more products on AutoDelivery. Opinions expressed by authors are not necessarily those of the publisher. The VitaJournal may be reproduced only by TriVita Members. Other reproductions, in whole or in part, are prohibited without the express permission of the publisher. For Questions: 1-877-850-2968

The information in this VitaJournal may contain errors or inaccuracies. We reserve the right to change prices, selections, update information and limit quantities without prior notice. Experience Wellness is a registered trademark of TriVita Inc. Children, women who are pregnant or nursing, and all individuals allergic to any foods or ingredients should consult their healthcare provider before using any product. To report a serious adverse event or obtain product information, contact 1-800-344-8797. These products are not intended to diagnose, treat, cure or prevent any disease.

10. Complete Customer

Satisfaction Guarantee

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

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Our Wellness Consultants are here Monday through Friday 8:00 a.m. to 10:00 p.m., EST, and Saturday from 10:00 a.m. to 7 p.m., EST. The CARE Center is closed on Sunday. Order online 7 days a week at TriVita.com. Follow us on:

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FREE PHYSICIAN-SUPPORTED

WEIGHT MANAGEMENT CONSULTATION Call today about the Weight Management Program (WMP) at TriVita’s Wellness Center. From this fully licensed medical facility, you’ll get all this FREE! • FREE weight management consultation • FREE personalized nutrition plan • FREE weight loss supplement recommendations It’s physician-supported weight loss for wellness with Dr. Harolyn Gilles, our Wellness Center Physician.

Harolyn Gilles, M.D., FAAFP

Call now, and find out about additional options available to help you lose weight your way.

CALL TOLL-FREE 1-888-669-5036 (To order or ask questions about TriVita products, call 1-800-344-8797.)

WELLNESS IS JUST ONE OF THE REWARDS! BEST PRICE CLUB

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

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