TriVita October VitaJournal 2014 - Canada

experience wellness ®

October 2014

Stay Sharp keep moving Save 20% on Dr. Libby’s B-12 pg. 9

Protect your immune system Jyothi Tirumalasetty, M.D. pgs. 18-19

pgs. 10-11

THOUGHTS FROM THE EDITOR

Women—make yourself a priority this month!

O

ctober is one of my favorite months for two reasons: (1) I get to experience the magnificent fall foliage change in Canada while enjoying Thanksgiving in my husband’s country, and (2) I know that when I get back to Arizona, it will be the most perfect weather of the whole year, and as we Arizonans say, “This is why we live here.”

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. D evelop a Relationship with God

It’s funny how we can make it through anything if we have something to look forward to.

Although it’s healthy to look toward the future with hope, we often get so caught up with what happens next that we don’t enjoy the here and now. I am guilty of that very thing, and I realized that in a big way this past summer while I worked remotely from Canada. With the three-hour time difference from Arizona, it allowed me to go for long walks alone each morning way before my Arizona counterparts started their day. There is a lovely arboretum very close to our neighborhood, and the wild flowers, ponds and lush meadows are breathtaking. There are trees planted in memory of loved ones, and sometimes I read the names and wonder why that particular tree was chosen for that person. I decided if I were a tree, I would want to be a weeping willow!

On one of my walks I crossed a little bridge and saw a wooden bench with an engraved plate donated to the community from a woman. The plate read, “Stop and smell the roses.”

We all know that saying, but how often do we actually act on it? How many people have sat on her bench and reflected—what a great gift she gave the community!

As women, we spend so much time nurturing everyone else, that we often neglect ourselves. Since October is Breast Cancer Awareness Month, I would encourage all women to be a little selfish and take some time out to nurture your own health—do your breast exams, get your annual check-ups, monitor your weight and your bio-markers and most importantly listen to your body. The best advice I ever heard from a doctor was that you know your body better than anyone, so listen to it, be aware and act accordingly.

We hope that this month’s articles will help create awareness for many of the health issues women may deal with. Enjoy this October by stepping up your own wellness regimen.

Pam Molenda, Editor P.S. Dr. Libby’s Sublingual B-12® is on special this month at 20% off! Great way to help protect yourself against B-12 deficiencies. Read what Dr. Pon says about the importance of Vitamin B-12 for women’s health on pages 6-7.

Email me! pam@TriVita.com

WELL-BEING

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OCTOBER 2014

INSIDE Many Benefits 6 B-12’s Why this vitamin matters for women: Tammy Pon, M.D.

10

Let activity keep you sharp, by Paul Bendheim, M.D.

Exercise Your Right to a Better Brain

p. 6

Why Fad Diets Don’t Work 14

Daniela Radulescu, M.D.: the “secret” of healthy weight.

Food Swaps

22 Smart Make little changes for big health improvements.

Screening 25 Bio-Energetic Now available at TriVita’s Wellness Center.

p. 14

Well

26 Aging Five tips for healthy living.

Essential D

29 TriVita’s What sets it apart?

™

Update 30 Inflammation Protect and defend your immune system: Jyothi Tirumalasetty, M.D.

p. 33

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October 2014 l 3

PURSUING WELLNESS

Building blocks to wellness

By Michael R. Ellison

Michael R. Ellison Founder of TriVita

T

he 10 Essentials for Health and Wellness have certainly been embraced by many health, medical and nutritional professionals as the key building blocks to health and wellness.

They are the simple but profound essentials to wellness; practiced regularly, they can have a profound effect on our health.

Being aware of what you eat is a building block of wellness, which is why Essential #4 is Eat Nutritiously. I eat in restaurants almost every day due to work and travel and have learned that my awareness of what I ask the chef to prepare is far more important than looking at the menu. I am aware that the food I put in my body greatly influences my health and well-being. A request for grilled fish or chicken, vegetables with no butter or oils, and salad with an herbal dressing on the side has never been refused by a chef and has greatly enhanced my weight management and health. Changing your diet is one of the quickest ways you can influence your health; simple changes can help give you more sustainable energy and certainly influence your moods each day.

Another key to wellness is an understanding of the basic macronutrients and micronutrients from foods and supplements that significantly contribute to our health. The three key macronutrients are protein, fat and carbohydrates. Micronutrients are vitamins and minerals that are essential to good health. Understanding which proteins, fats and carbohydrates are healthy will be a great advantage when managing your diet.

In a 2007 research report, the commissioner of New York City’s Department of Health and Mental Hygiene wrote, “Diabetes is an epidemic in New York City. Diabetes has more than doubled over the past 10 years.” The report showed that 1 in 8 adults in New York City has diabetes.

It doesn’t take a research degree to know the escalation of the diabetes trend followed the recommendation of a high carbohydrate diet, especially when so many carbs come from processed foods. Lack of understanding of macronutrient balance has contributed to this epidemic.

We at TriVita are committed to raising awareness of the importance of wellness—for us as individuals, as families and as nations. Your health and wellness is our passion and mission; we don’t take this mission lightly, which is why we budget over $150,000 a month on the VitaJournal, a free publication that highlights the essentials of wellness.

I trust you will take the time to read the many articles in this month’s issue.

I encourage you to pursue wellness with passion!

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Courtesy Shutterstock and Tony Taylor Stock.

October is Breast Cancer Awareness Month According to the Centers for Disease Control and Prevention (CDC), breast cancer is the most common cancer in women, not counting skin cancer. How much do you know about this condition that affects so many women in our communities? Test your knowledge with this quick quiz from the National Institutes of Health: 1.

Breast cancer is more common in: A. younger women B. older women C. adolescents

2.

In situ breast cancer refers to: A. cancer that has spread throughout the body B. cancer that has spread to local lymph nodes C. cancer that appears in only one place in the body

5. What percent of mammogram results are abnormal?

A. 5-10% B. 20-25% C. 1-2% Answers: 1. B. B reast cancer is more common among older women than younger women.

2. C. I n situ cancer remains at the site where it first occurs and does not spread to surrounding tissue.

3. D. E ach of these symptoms gives important information to the doctor. But all symptoms together mean cancer could be there.

3. Which of the following are possible symptoms of breast cancer?

A. a change in the size or shape of the breast B. nipple discharge or tenderness C. ridges or pitting of the breast D. all of the above

4. C. M ost cancers in their early, most treatable stages don’t cause any symptoms.

4.

References: Breast Cancer Statistics (2013). Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/ cancer/breast/statistics/index.htm Quiz: How much do you know about breast cancer? (2010). NIH Medline Plus. Retrieved from http://www.nlm.nih. gov/medlineplus/magazine/issues/sprsum10/articles/sprsum10pg22.html

Early signs of breast cancer: A. are often painful B. are often visible to the naked eye C. don’t cause any symptoms

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5. A. O nly 5-10% of mammogram results are abnormal and require more testing. Most of these follow-up tests confirm that no cancer is present.

October 2014 l 5

THE DOCTOR IS IN

Why B-12 is critical for women

By Tammy Pon, M.D.

A

patient I’ll call Clara once brought up a concern: she had noticed the appearance of white spots on her thighs for a long time. At her last visit, though, she said, “Hey, Dr. Pon, my white spots are going away.”

Tammy Pon, M.D., is a member of TriVita’s Medical and Scientific Advisory Board. A functional medicine physician, she received her medical degree from the University of Texas in Houston.

Dr. Pon completed specialty training in Healthy Aging.

“Really?” I thought. “I guess science does apply to real life.” When I first examined her white spots, I found that what she had was typical vitiligo—a skin condition that leaves white patches. These patches were mainly confined to areas of her body that had little exposure to sunshine. I had recently read a study on using Vitamin B-12, folate and sun exposure to help restore skin color associated with vitiligo.

Armed with this new research, I discussed it with Clara, and encouraged her to expose her legs to sunlight for at least 20 minutes before putting on sunscreen. I also directed her to take a sublingual supplement with B-12 and folate (folic acid). At her followup visit three months later, the former white spots were filling in with color and blending in with her normal skin tone.

Beyond energy, B-12’s role in health Vitamin B-12 has many roles in the human body. When most people think of B-12, they think “energy booster.” But did you know B-12 can be important in women’s health?

Millions of women see their doctor each year for their annual Pap smear to screen for cervical cancer. According to the Centers for Disease Control, “every woman is at risk” and

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12,000 women a year will be diagnosed with cervical cancer in the USA. Higher B-12, lower cancer risk Wouldn’t it be great to lower a woman’s risk with a natural, low-cost, low-risk solution?

A team of U.S. researchers had this very thought. They measured B-12 and folate levels in a group of about 700 women and found something important: the women with the highest levels of folate and B-12 had the lowest risk of contracting high risk strains of human papillomavirus (HPV), the virus responsible for precancerous changes of the cervix.

The researchers from the University of Alabama, Birmingham, came to an unsurprising conclusion: “These results demonstrated that improving folate and Vitamin B-12 status… may have a beneficial impact on the prevention of cervical cancer.”

The findings were especially significant for women with limited resources in rural areas (this study was conducted in rural India).

Vaccine treatments for HPV can be too costly in these cases, making supplementation a practical alternative.

This 2010 study mirrored the findings of a 2006 study done by a different group of scientists. The 2006 study looked at B-12 levels alone and their relationship to the women’s risk of developing precancerous changes of the cervix. The women who had the best B-12 levels had normal Pap smears, compared to those with low B-12 levels. The TriVita.com

women with low B-12 levels had more early and advanced precancerous changes on their Pap smears.

“Clara” is a young woman with many years of annual Pap smears to come that will screen for early changes indicating risk for cervical cancer. The B-12/folate tablet she is taking may not only be helping her skin color return, but it may also help protect against cervical cancer. Why was Clara at risk for B-12 deficiency? She eats lots of fruits and vegetables and avoids red or dark meats. Her “healthy eating habits” may have predisposed her to a B-12 insufficiency.

Who’s at risk We know that vegetarians are at risk for B-12 deficiency, since animal products are our main dietary source of B-12. Some health-conscious people, like Clara, may not be getting enough animal source food and be on the fringe of having low B-12 levels. The ileum, the part of the small intestine where B-12 is absorbed from the digestive tract, and the stomach also play a big part in B-12 absorption from food. If someone has damage to these areas, they may need to supplement with B-12.

Certain medications—such as oral birth control pills, metformin (a diabetes treatment) and stomach acid-reducing medications—can also promote low B-12 levels. It’s easy to diagnose B-12 deficiency associated with anemia, a lack of healthy red blood cells.

But everyone needs to be aware of the not-so-obvious instances where B-12 deficiency may be contributing to disease.

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Whether it’s reversible dementia, depression, sensory or nervous system symptoms, vitiligo or cervical issues, B-12 may be part of the solution.

Clara can attest to that.

This article is intended for educational purposes only.

References: Juhlin L, Olsson MJ. Improvement of vitiligo after oral treatment with vitamin B12 and folic acid and the importance of sun exposure. Acta Derm Venereol.

1997 Nov;77(6):460-2. Department of Dermatology, University Hospital, Uppsala, Sweden.

Kwanbunjan K, Saengkar P, Cheeramakara C, Tangjitgamol S, Chitcharoenrung K. Vitamin B12 status of Thai women with neoplasia of the cervix uteri. Southeast Asian J Trop Med Public Health. 2006;37 Suppl 3:178-83. Department of Tropical Nutrition and Food Science, Faculty of Tropical Medicine, Mahidol University, Bangkok, Thailand.

Piyathilake CJ, Badiga S, Paul P, Vijayaraghavan K, et al. Indian women with higher serum concentrations of folate and vitamin B12 are significantly less likely to be infected with carcinogenic or high-risk (HR) types of human papillomaviruses (HPVs). Int J Womens Health. 2010 Aug 9;2:7-12. Department of Nutrition Sciences, The University of Alabama at Birmingham (UAB), Birmingham, AL, USA. Cervical Cancer. Centers for Disease Control and Prevention. March 7, 2014. Retrieved from: http://www.cdc.gov/cancer/cervical/index.htm.

October 2014 l 7

“I am absolutely convinced that God, in His infinite love and mercy, left the healing herbs, vitamins, minerals and amino acids for our use in order to maintain good health.” —Dr. Alfred Libby

Dr. Alfred Libby: A man with a mission

W

hy was Alfred Libby so highly regarded by colleagues and patients alike?

Dr. Alfred Libby was recognized as one of the world’s leading authorities in therapeutic nutrition. In 1978 Dr. Libby was awarded the Doctor of Humanities Degree (LHD) by the World Congress on Health for outstanding research in the clinical applications of Vitamin C for drug addiction.

Dr. Libby had over 40 years of “hands on” experience in helping people with a wide array of health challenges.

Dr. Libby’s background in biochemical research included an association with Nobel Prize Laureate Dr. Linus Pauling.

It was Dr. Libby’s work with drug addicts that helped him discover the amazing possibilities of the sublingual (under the tongue) delivery system. Dr. Libby was aware that most addicts weren’t getting the Vitamin B-12 they needed through food sources, but he was naturally reluctant to give them any kind of injection. In the late 1970s, Dr. Libby started exploring an alternative delivery system for Vitamin B-12 that would bypass the stomach where this essential nutrient wasn’t easily absorbed.

Sublingual success story Some colleagues were openly skeptical of Dr. Libby’s idea; however few could resist his charismatic personality and sheer persistence. A study was undertaken, and after the results were analyzed, Dr. Libby’s sublingual delivery method was considered a complete success—blood levels of B-12 increased dramatically. Dr. Libby continually improved his 8 l VITAJOURNAL

formula with the addition of B-6 and Folic Acid, and was issued a patent in 1984 for his sublingual process. He also became a vocal advocate for B vitamin supplementation— especially after age 40, when our ability to absorb B-12 from food begins to drastically decrease.

Dr. Libby became involved with TriVita shortly after the company began, and they joined in an ongoing effort to bring his special, one-of-a-kind expertise, discoveries and teachings to the entire TriVita wellness community.

“B” in the know Vitamin B-12 rates an A+ for its importance to health. Take this quick quiz to see if your knowledge is all it can “B.” 1. Vitamin B-12 is a water soluble vitamin that helps keep nerve and red blood cells healthy and helps make DNA. __True __False 2. Vitamin B-12 helps prevent anemia. __True __False 3. Most plant foods contain an abundance of Vitamin B-12. __True __False 4. Many people over 50 lack the stomach acid needed to absorb the B-12 naturally present in food. __True __False 5. Symptoms of B-12 deficiency include tiredness, imbalance, depression and confusion. __True __False 6. Eating a vegetarian or vegan diet may contribute to B-12 deficiency. __True __False TriVita.com

“The difficulty lies in knowing what foods to eat, what nutritional supplements are necessary to take, in what amounts, and with what frequency to take them. TriVita’s Sublingual B-12’s absorption process helps maximize the absorption of this vital vitamin into the bloodstream.”—Dr. Alfred Libby

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ON DR. LIBBY’S ORIGINAL SUBLINGUAL B-12!

According to the Centers for Disease Control and Prevention (CDC) some signs of Vitamin B-12 deficiency are:1 • Fatigue, weakness or anemia • Pale skin, fainting • Heart palpitations, vision loss • Shortness of breath

7. Some medicines for acid reflux interfere with the body’s ability to absorb B-12. __True __False 8. Three ounces of cooked clams has 60 times the B-12 as 3 ounces of top sirloin beef. __True __False 9. Vitamin B-12 deficiency can cause permanent nerve damage. __True __False 10. Large amounts of folic acid can hide a B-12 deficiency. __True __False

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1. True. 2. True. 3. False. 4. True. 5. True.

6. True. 7. True. 8. True. 9. True. 10. True.

Answers: References: Vitamin B-12: Dietary Supplement Fact Sheet (2011). Office of Dietary Supplements, National Institutes of Health. Retrieved from http://ods. od.nih.gov/factsheets/VitaminB12-HealthProfessional/ Vitamin B-12: Fact Sheet for Consumers (2011). Office of Dietary Supplements, National Institutes of Health. Retrieved from http://ods.od.nih. gov/factsheets/VitaminB12-Consumer/

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Reference: 1 Manifestations of Low Vitamin B12 Levels. Vitamin B12 Deficiency. Centers for Disease Control and Prevention, Continuing Medical Education. Retrieved from:http://www.cdc.gov/ncbddd/b12/manifestations.html

Call toll-free 1-800-344-8797 or order online at TriVita.com October 2014 l 9

THE DOCTOR IS IN

Exercise your right to a better brain: Keep moving to stay mentally sharp

By Paul E. Bendheim, M.D.

M

odern research brings us many discoveries and breakthroughs, but the ancients knew something that holds true today: If you want to keep your mind sharp as you age, exercise.

Paul E. Bendheim, M.D., is a board-certified neurologist, medical/ scientific researcher, and author of The Brain Training Revolution: A Proven Workout for Healthy Brain Aging.

Founder and chief medical officer of BrainSavers®, an organization devoted to healthy brain aging, he has lectured around the world on Alzheimer’s disease and other dementias.

The positive relationship between physical exercise and overall health and longevity has been touted for more than two centuries.

Modern scientific research methods have proven over and over again what the ancients knew. Here’s just one example: In a landmark 1986 study of almost 17,000 Harvard graduates, Dr. Ralph Paffenbarger and his colleagues found that the risk of death could be slashed through simple exercise.

People who consistently burned about 300 calories a day from physical exercise (the amount that the body uses to walk briskly for 45–60 minutes), reduced their likelihood of death from all types of diseases by an extraordinary 28%.

Inactivity is as harmful as smoking The toll on your body from not exercising is about the same as the horrible toll that smoking takes. Most people today are too sensible to consider ravaging their health by smoking. Unfortunately, many of the same

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people fail to recognize the extraordinary benefits of exercise in preventing and treating medical problems.

Regular physical exercise decreases your risk of premature death, heart and blood vessel disease, cancer, stroke, diabetes, obesity, high blood pressure, osteoporosis, bone fractures, anxiety and depression. Exercise also decreases your overall healthcare costs.

Thousands of exercise-based research studies published over the past 30+ years add up to one inescapable conclusion: exercise = preventive medicine.

What about exercise and the brain, though?

Just as you can bulk up a specific muscle through exercise, you can enlarge and strengthen specific regions of your brain through exercise. Sound crazy? It isn’t; it’s science.

Walk toward a bigger, healthier brain Moderate physical exercise, such as walking for at least 30 minutes three or more times a week, does all this:

• Increases blood flow to the brain • Enlarges your frontal lobes (where decisionmaking, planning and remembering reside)

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“ Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”— Plato, c. 370 B.C.

• Adds new memory-recording neurons

in your hippocampus (where memorymaking occurs)

Through exercise you can replenish some of the cells lost in the aging process. Moderate aerobic physical exercise, the type that makes you breathe faster and increases your heart rate, is the most powerful trigger of new cell production in the brain.

Over the last few years, several studies have shown that if there’s a “magic bullet” for a healthy brain, it’s walking.

In one study at the University of Illinois at Urbana-Champaign, a group of people ages 60-79 were followed for six months.

Half the group started walking just 15 minutes three times a week, working up to 60-minute walks three times weekly.

The other half did non-stamina-building exercises such as stretching and toning.

At the end of the study, MRI brain scans showed that only the walkers increased their brain volume.

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Special benefits for older women Of interest to women in particular is another study published in the Journal of the American Medical Association.

The conclusion: “… long-term regular physical activity, including walking, is associated with significantly better cognitive function and less cognitive decline in older women.”

What about people who may already be headed for Alzheimer’s or another form of dementia? One study of over 1,700 people ages 65+ said that regular physical exercise “is associated with a delay in onset of dementia and Alzheimer’s disease.” Another found that in people already suffering memory loss, exercise five days a week for just 30 minutes daily could actually bring improvement.

Strengthen memory, too Could exercise help you remember and think better? Does exercise protect your brain from those times when you

can’t remember where you left your car keys? Absolutely. From a study by Dr. Kirk Erickson and his colleagues at the University of Pittsburg and University of Illinois, Urbana-Champaign: “Our results clearly indicate that higher levels of aerobic fitness are associated with increased hippocampal volumes in older humans, which translates to better memory function.”

Clearly, when it comes to brain health, physical fitness translates to mental fitness. As study after study demonstrates, you don’t need to run marathons or become a long-distance swimmer to benefit, grow and protect this most precious organ. Just place one foot in front of the other, and keep going.

This article is intended for educational purposes only.

Reference: Bendheim, PE, M.D. (2009). The Brain Training Revolution. A Proven Workout for Healthy Brain Aging. Naperville, IL: Sourcebooks, Inc.

October 2014 l 11

BEHIND THE LABEL

TriVita’s Essential D™—what sets it apart

By William (Bill) Wheeler, Ph.D. Senior Vice President, TriVita Manufacturing Services

C Armed with a Ph.D. in Nutrition, “Dr. Bill” Wheeler and his team have 30 years’ experience formulating nutritional products. His clients have included superstars in professional sports.

onsider this startling fact: Approximately three out of four North American adults are deficient in Vitamin D.1 Vitamin D deficiency has been associated with a number of serious health conditions, especially Parkinson’s and Alzheimer’s.2 Many people are unaware of just how important Vitamin D is to the human body; others mistakenly think that they are getting enough of this vitamin through food alone. Very few foods naturally contain Vitamin D, and the foods that are fortified with Vitamin D are often inadequate to satisfy either a child’s or adult’s Vitamin D requirements.3

That leaves supplements as a sensible alternative. Sure, there are many different brands on the shelves, but they are not all created equal. Some still offer what was once the suggested daily amount of Vitamin D—400 International Units (IU). This amount is now considered woefully inadequate by many healthcare professionals. Essential D’s 1,000 IU of Vitamin D give you more than just the bare minimum.

Many supplements contain Vitamin D2, a synthetic vitamin. However, Essential D contains Vitamin D3, the same form of Vitamin D that is created by your body. Other Essential D benefits include easy-to-swallow soft gels, natural Vitamin E, and an exclusive blend of nutrients, including olive oil, broccoli powder, tocotrienols, tocopherols and plant sterols to enhance absorption.

What about sunshine? It’s very difficult to get sufficient Vitamin D from sunlight alone, especially during the winter months.

Because we are exposed to less sunshine in the winter than in the summer, this is the time to be even more vigilant about your Vitamin D intake.

So, don’t wait for the sun to shine. Talk to your healthcare professional about your Vitamin D needs. If supplementation is the right course for you, consider the quality Essential D from TriVita.

References: 1 Adit, et al. Demographic differences and trends of Vitamin D insufficiency in the US population, 1988-2004. Arch Intern Med. 2009;169(6):626-632. doi:10.1001/archinternmed.2008.604. Retrieved from http://archinte.jamanetwork.com/article. aspx?articleid=414878 2 Vitamin D and Dementia: A very close tie. Medscape, August 6, 2014. Retrieved from http://www.medscape.com/viewarticle/829508 3 Vitamin D deficiency: a worldwide problem with health consequences. The American Journal of Clinical Nutrition. Retrieved from http://ajcn.nutrition.org/content/87/4/1080S.full

Protect yourself against Vitamin D deficiency with Essential D™

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Snapshot

BREAST CANCER AWARENESS

1 in 8

40,000

Number of women who will be diagnosed with breast cancer in their lifetime.

The number of women in the U.S. who die each year from breast cancer. That number is 5,000 in Canada.

Age 50 410

Answers the question, “How many American men will die of breast cancer each year?”

In Canada, breast cancer claims the lives of 60 men each year.

When most women should start getting mammograms; experts suggest this screening be done every two years. Earlier and more frequent screenings may be recommended for those at increased risk.

42%

How much the death rate from breast cancer in Canada has decreased since 1986, thanks to increased mammography screening and advanced treatments. In the U.S., breast cancer mortality has been declining since 1990.

1st

The place held by breast cancer in the list of common cancers among women worldwide, not counting skin cancer.

References: Basic Information About Breast Cancer (2013). Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/cancer/breast/basic_info/index.htm Breast Cancer Facts (2012). National Breast Cancer Foundation, Inc. Retrieved from http://www.nationalbreastcancer.org/breast-cancer-facts Breast Cancer in Canada, 2013 (2013). Canadian Breast Cancer Foundation. Retrieved from http://www.cbcf.org/central/AboutBreastCancerMain/AboutBreastCancer/ Pages/BreastCancerinCanada.aspx

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3 hours Amount of exercise per week that can help lower the risk of getting breast cancer.

October 2014 l 13

ASK THE DOCTOR

Why fad diets don’t work “ The real challenge of weight loss programs is not achieving the weight but maintaining it.”

By Daniela Radulescu, M.D.

A

ctually, some “diets” can and do work—but only in the short term.

The problem isn’t so much losing weight as keeping it off, as anyone who’s tried can attest.

Daniela Radulescu, M.D., is a member of TriVita’s Medical and Scientific Advisory Board. A clinical research scientist in Sydney, Australia, she holds an advanced degree in molecular genetics. Dr. Radulescu has worked in clinical research for investigational medicines for over 10 years.

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This is a serious issue, as rates of obesity and being overweight continue to rise all over the world. And there’s no question that these rising rates bring along with them a range of ailments, from heart disease to diabetes and other metabolic disturbances. No wonder there’s such a frenzy in the marketplace to find the “Holy Grail” of weight loss, that “perfect” diet that works for everyone.

Hundreds of diet-related studies are published every year, and the sales of books promoting weight management have reached record numbers. In my own country, Australia, the sale of diet books has increased by 54% over the past two years alone.

Are you in the 75 percent?

Unfortunately for those seeking a weight loss “miracle,” the numbers aren’t encouraging.

Studies have shown that over 75% of people who lose weight after following a particular diet re-gain at least the same amount of weight in five years or less. While a small percentage of people do maintain their target weight for a longer time, they’re definitely in the minority

(and I suspect that an increased level of exercise has a lot to do with their success).

It may be that the diet program you follow doesn’t really matter much. A recent large study has shown that the type of diet does not affect the success of achieving long-term weight loss. What matters is reducing energy intake (calories) to a level lower than energy used. The bigger this gap, the more effective the diet.

Yes, you can lose weight by following the Mediterranean diet, a low carbohydrate diet, a low-fat diet or whatever type you prefer (of course, check with your healthcare professional before starting any type of diet program). But once you’ve reached your target weight, then what? Why do so many of us re-gain the weight we lost—and in some cases, gain even more?

The body “defends” its weight There is growing evidence that the initial weight is strongly defended by the body. As soon as there is some weight loss, the body metabolism starts to react: the circulating hormones that influence hunger, energy level and stamina are prone to dramatic changes.

The combination of reduced body mass and reduced metabolic rate triggers significant metabolic adaptations. In essence, the body

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tries to keep from losing any more weight by changing our appetite, mood and even motivation.

foods to provide the nutrients the body needs and keep the balance between energy intake and outtake.

So far, there is no evidence to suggest that these hormonal changes can be influenced by different diets. However, any program that doesn’t consider this holistic approach won’t have long-term success.

This is why long-term weight management takes a complex approach: it requires a quality and balance of foods to provide adequate proteins, carbohydrates, fats and micronutrients.

You’ve probably heard that “lifestyle modifications” are the key to lasting weight management. This is a fancy term for getting more physical activity, incorporating a variety of healthy foods into your eating habits, and even enlisting support from family and friends.

Nutritional science has shown us the reason that this variety is so essential: micronutrients. These are the substances essential to the human body, but which the body can’t produce and so must be obtained from the outside. Examples include minerals and vitamins such as iron, cobalt, Vitamin A and folate. This is the foundation for the healthy eating concept: it is not as important what we eat as long as we choose a variety of

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What works best: prevention Obesity has recently been classified as a disease. Like many other illnesses, prevention is better than a cure. Since our body is so ready to hold on to its weight gain and even defend itself against weight loss, it’s naturally easier to prevent the problem than to fight it once it occurs. But that’s easier said than done.

If you’re struggling with weight, don’t go it alone: seek support from friends and family to maintain your motivation.

If there are others in your household, try to create a healthy eating plan for all. Exercise, of course, should always be part of a weight loss/ maintenance lifestyle.

If you feel you are backsliding and starting to re-gain weight, consider the support of a dietitian or a medical doctor. Either or both can offer reliable, targeted advice to help you stay on track.

Now you know why diets don’t work long-term. Without question, weight loss and weight maintenance can be a big challenge. Remember that term “lifestyle modifications”: eat a variety of healthy foods, exercise and keep in mind that your best ally is yourself. It may not have the sizzle of a best-selling diet book, but it works.

This article is intended for educational purposes only.

References: Shrapnel B, Healthy diets-new evidence and insights. Australian Doctor, February 2012.

Sacks FM, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. New England Journal of Medicine 2009; 360:859-73.

Finer N, et al. One-year treatment of obesity: a randomized double-blind, placebo-controlled multicentre study of orlistat, a gastrointestinal lipase inhibitor. International Journal of Obesity and Related Metabolic Disorders 2000; 24:306-13.

Sjöström L, et al. Randomized placebo-controlled trial of orlistat for weight loss and prevention of weight regain in obese patients. European Multicentre Orlistat Study Group. Lancet 1998; 352:167-72.

NHMRC Clinical Practice Guidelines for the Management of Overweight & Obesity in Adults, Children & Adolescents including a Guide for General Practitioners. 2000.

Proietto J, Obesity in adults. Australian Doctor, July 2009.

Gill T, Dieting-food for thought. Australian Doctor, October 2004.

October 2014 l 15

RESEARCH DESK Healthy habits can slow cellular aging

San Francisco, CA

Healthy lifestyle habits can protect against stress-related cellular aging, say researchers from the University of California San Francisco School of Medicine.

A study of 239 postmenopausal women found that stressful life events shortened their telomeres, protective caps at the ends of chromosomes that affect how quickly cells age. However, women who experienced similar stressful events but exercised, ate healthy and got quality sleep, experienced less shortening of the telomeres. “This is the first study that supports the idea, at least observationally, that stressful events can accelerate immune cell aging in adults, even in the short period of one year. Exciting, though, is that these results further suggest that keeping active, and eating and sleeping well during periods of high stress are particularly important to reduce the accelerated aging of our immune cells,” said lead author Eli Puterman, Ph.D.1 ...................................................................

Puzzles, games may protect against Alzheimer’s

Madison, WI

Playing games and other mentally stimulating activities in middle age may protect against the brain structure and mental changes related to Alzheimer’s disease, according to a study presented at the 2014 Alzheimer’s Association International Conference in Copenhagen, Denmark.

Researchers found that those who engaged in game play had higher brain volume than those who played fewer or no games. Although brain volume decreases slightly with age, it decreases more in those who later develop Alzheimer’s or other dementia. “Interestingly, these findings indicate that there are some specific regions of the brain where we’re seeing this association with game play,” said researcher Ozioma Okonkwo, Ph.D. “Some of these regions, like the hippocampus, are hallmark areas we know to be affected by Alzheimer’s disease.”2 ...................................................................

Exercise reduces risk of breast cancer

Villejuif, France

Regular exercise reduces the risk of breast cancer, it was reported in the journal Cancer, Epidemiology, Biomarkers & Prevention.

Following more than 59,000 postmenopausal women an average 8.5 years, researchers at the Institut Gustave Roussy found that women who exercised were 10% less likely to be diagnosed with breast cancer than those who didn’t exercise. “We found that recreational activity, even of modest intensity, seemed to have a rapid impact on breast cancer risk,” said researcher Agnes Fournier, Ph.D. “However, the decreased breast cancer risk we found associated with physical activity was attenuated (reduced) when activity stopped. As a result, postmenopausal women who exercise should be encouraged to continue and those who do not exercise should consider starting because their risk of breast cancer may decrease rapidly.”3 ...................................................................

References: 1 Puterman, E., et al. (2014). Determinants of telomere attrition over 1 year in healthy older women: stress and health behaviors matter. Molecular Psychiatry. doi:10.1038/mp.2014.70 2 Cognitive Activities May Help Protect the Brain From Alzheimer’s (July 22, 2014). University of Wisconsin School of Medicine and Public Health. Retrieved from http://www.med.wisc.edu/news-events/cognitive-activities-may-help-protect-the-brain-from-alzheimers/43886 3 Fournier, A., et al. (2014). Recent Recreational Physical Activity and Breast Cancer Risk in Postmenopausal Women in the E3N Cohort. Cancer Epidemiol Biomarkers Prev. doi:10.1158/1055-9965.

EPI-14-0150

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Nopalea™ #30710

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SUGGESTED USE: When taking Nopalea for the first time, drink 90 ml in the morning and 90 ml in the evening for 60 days. For maintenance, drink 30–90 ml daily depending on your body’s needs. May be mixed with water or your favorite beverage. Keep refrigerated.

CURRENT GOOD MANUFACTURING PRACTICES (cGMP)—ASSURE THE HIGHEST QUALITY At TriVita we make sure that all dietary supplement ingredients in our products come only from vendors who comply with the highest standards of Current Good Manufacturing Practices (cGMP). Additionally, all TriVita supplements are manufactured in the United States.

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“Now I feel great, and I have been walking much better.”

“I had a hard time walking or even getting up from a sitting position. Sometimes I felt far older than my actual age of 57. My wife told me she ordered something for me to drink and explained that it was Nopalea. She convinced me to try it for a while saying, ‘What do you have to lose?’

Well that was three years ago, and I haven’t stopped drinking Nopalea. The juice tastes great, and it really works. Now I don’t go anywhere without my bottle of Nopalea. I always pack a bottle whenever I go on vacations or extended weekends. Now I feel great, and I have been walking much better.”

Robert K., Member—Cleveland, OH Members whose testimonials appear in print or online receive $25 in TriVita product credits.

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October 2014 l 17

INFLAMMATION UPDATE

Protect and defend: your immune system vs. chronic inflammation

By Jyothi Tirumalasetty, M.D.

Y

ou probably know that chronic (or long-term) inflammation plays a significant role in the development of many diseases, including heart disease, diabetes, arthritis and allergies.

But did you also know that it may age us prematurely?

Jyothi Tirumalasetty, M.D. is assistant professor of medicine at the University of Illinois, Chicago. Her specialty is Allergy and Immunology. Dr. Tirumalasetty completed her medical training at Drexel University School of Medicine in Philadelphia, PA, and completed her fellowship in Allergy and Immunology at Northwestern University in Chicago.

As research uncovers more about the impact of chronic inflammation on many aspects of health, we realize that we should be paying more attention to our immune systems.

Why? Because this complex system works like our own private bodyguard, protecting and defending us against many harmful substances, infections and cancer.

One of our immune system’s “weapons” is a healthy inflammation response. But when the immune system gets out of balance, it does its job too well: the result can be a continuing, low level of harmful inflammation.

To understand how this all works, consider the immune system itself: a network of cells, tissues and organs located all over the body, working constantly to fight infection. When it’s activated—by harmful bacteria, toxins or other threats—it uses four different types of responses. These responses involve white blood cells in our blood and small protein molecules known as antibodies.

White blood cells: armed and ready White blood cells can produce powerful chemical substances: chemokines and cytokines. These hormone-like substances can influence the cells around them, including

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major organs such as the heart, kidneys and blood vessels. These cytokines and other markers in the blood can be measured to assess the amount of inflammation in the body. These chemokines and cytokines may sometimes be “unleashed” in response to stress or infection. In some people, they continue to be present long after the stress is removed. White blood cells known as B cells also produce antibodies that are released into the blood. These antibodies help to recognize foreign invaders such as viruses.

Several different white cell groups and antibodies are on duty to destroy and remove organisms that may make us sick. Sometimes these antibodies may recognize substances that are harmless (such as peanuts or pollens) and launch a powerful allergic immune response. This immune response also involves cells known as T cells and allergic cells that may be present in the skin, lungs, tonsils and inside the nose. In a nutshell, this is how we develop allergies and fight off infection.

There are several different types of inflammation which may have different effects on the body. Chronic allergies to allergens in the air may lead to a specific immune response known as “allergic inflammation.”

Allergic inflammation may also lead to asthma, chronic sinus problems and skin rashes. Remember: our immune system is located all over the body and operates continuously. Over time, these protective responses may lead to chronic inflammation in various parts of our body.

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TriVita’s Healthcare Professionals

Artist rendering of white blood cells in the bloodstream.

The same immune system that protects us may sometimes respond too powerfully and cause a harmful response long term—this response is known as auto-immunity. For example, in conditions such as lupus, the body may produce antibodies against its own cells. This may lead to destruction of certain cells and excess production of inflammatory cytokines. These cytokines can often lead to symptoms like joint pain, rashes, or kidney disease in people with lupus.

Obesity and stress: watch out Chronic, low-level inflammation is the type that’s getting a lot of attention lately. When you have a condition such as obesity, the excess weight may trigger the production of inflammatory cytokines. However, the symptoms of inflammation may take years to appear. Happily, though, proper nutrition and an active lifestyle can help prevent chronic inflammation and its damaging effects.

It is important to note that when our immune cells continuously experience stress from infections, lack of nutrients and toxic chemicals in the environment, the result can be premature aging. The immune cells activate the production of certain chemicals that may not only age us, but also cause certain cells in our bodies to heal poorly or even self-destruct.

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As we age, we encounter more stress.

This stress adds up and can lead to an abnormally high or low response from our immune system. The cycle of stress and inflammation may lead to a decrease in our quality of life, especially as we age.

What you can do When our immune system can’t function at the correct level, we are unable to fight off infections and heal quickly.

Excessive, long-term stress may deplete essential nutrients that keep our immune defenses strong. So, reducing damaging stress can help protect your immune system and your health.

Anti-inflammatory and antioxidant treatments may also help counter the effects of a weakened immune system.

A recent study showed that chronic inflammation may speed aging of cells in mice—but the aging was slowed with treatments.

While we can’t change our genetics, we can improve our immune systems and quality of life through healthy habits. By decreasing chronic inflammation on a daily basis, we may be able to prevent premature aging and decrease our susceptibility to age-related diseases.

This article is intended for educational purposes only.

References: Jurk D., Wilson C., Passos J et al. (June 24, 2014.) Chronic inflammation induces telomere dysfunction and accelerates ageing in mice. Nature Communications, doi:10.1038/ncomms5172. Retrieved from: http://www.nature.com/ncomms/2014/140624/ncomms5172/full/ncomms5172.html Dixit VD, Youm Y-H, et al. (October 1, 2013.) Canonical NIrp3 inflammasome links systemic low-grade inflammation to functional decline in aging. Cell Metabolism, 18(4): 519-532. Retrieved from: http://www.cell.com/cell-metabolism/retrieve/pii/ S1550413113003793

arolyn C. Gilles, M.D., FAAFP H is the TriVita Wellness Center Physician and the medical leader of the Weight Loss for Wellness program at the fully-licensed Wellness Center. Dr. Gilles has special expertise in weight management and hormonal balance with bioidentical hormones, and has won the “Best of Scottsdale, Physicians and Surgeons” award for five years straight.

Medical and Scientific Advisory Board TriVita created a Medical and Scientific Advisory Board to assist our efforts in staying abreast of current scientific developments and to provide input on the latest, most effective testing methods.

Samuel N. Grief, M.D., CCFP, FCFP, was named one of “Chicago’s Top Doctors” in 2012.

Dr. Grief is medical director at the University of Illinois. He is also Chairman of TriVita’s Medical and Scientific Advisory Board.

He received his medical degree from McGill University in Montreal, Quebec.

Jarir G. Nakouzi, M.D. An international consultant, Dr. Nakouzi completed his residency in the Yale University Program of Internal Medicine. His private practice takes an integrative approach to chronic diseases.

Tammy Pon, M.D. A functional medicine physician, Dr. Pon received her medical degree from the University of Texas in Houston. She completed specialty training in healthy aging.

Daniela Radulescu, M.D. Dr. Radulescu is a clinical research scientist in Sydney, Australia.

She holds an advanced degree in molecular genetics, and has been involved in clinical research for investigational medicines.

October 2014 l 19

FIT FOR WELLNESS

Taming the trouble spots:

Sculpt those thighs!

This is the fifth installment in Jolene’s series on targeted fitness.

By Jolene Goring TriVita Wellness Center Director of Fitness

D

o you wish that your thighs were leaner and less jiggly? Everyone stores fat differently, but in women, it’s very common to carry a bit of extra weight in the thighs. As you know, you can’t “spot reduce,” but you can combine a clean diet, cardio exercise, and targeted movements to make the thigh area firmer and more shapely.

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.

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Have you ever noticed how long and lean most dancers’ legs are? Take a cue from ballet, and do ballet moves any time that you are standing—doing dishes, talking on the phone, during commercials or just because!

Plié—Stand with your heels together and toes apart. Keeping your back straight and tummy tucked in, bend your knees as you come down into the plié. Go as deep as you feel comfortable, making sure not to hinge forward at the hips. Come back up to a standing position and repeat 10 times.

Wide leg plié—Stand with your feet slightly wider than hip width apart. Keeping your back straight and tummy tucked in, bend your knees as you come down into a wide leg plié. Make sure that your knees keep pushing outward, and that your body is not hinging forward at the hips. You can practice this with your back against a wall to make sure that you keep a straight posture as you plié up and down. Repeat 10 times.

Attitude—Stand on one leg (hold on to a chair or countertop if you need help balancing). Lift up the other leg with the knee bent. Pulse the leg up and down 10 times, then switch legs and repeat.

Try to do these moves five times a week (or more); the more you move a particular muscle, the more toned it will be, and the smoother that area will look!

Leg scrub You can also make your legs look tighter by exfoliating them. Here is a quick and easy recipe to make your own natural scrub: • 2 tablespoons coconut or olive oil • 1 tablespoon TriVita Vital C powder • 1 tablespoon coffee grounds Simply mix the ingredients together and scrub your thighs in the shower. The more you rub, the better the skin smoothing effect! You can adjust the amount of oil depending on how thick you like the scrub. You can also make a larger batch of the scrub and use it three times a week for the best results.

To book a free consultation with Jolene, call the TriVita Wellness Center toll-free at 1-888-669-5036.

Consult with your healthcare provider before beginning any exercise program.

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ABOUT WEIGHT

The latest in weight loss news Weight loss can reduce hot flashes in menopausal women Losing a few extra pounds can relieve women of menopausal hot flashes, new research shows. A study was conducted by the National Institutes of Health on 40 overweight or obese white and African-American women who suffered from hot flashes—one of the most common symptoms of menopause. Researchers noted that 70% of women reported hot flashes during the menopausal transition, with some experiencing it more severely or frequently. The study found a significant correlation between weight loss and hot flashes. Study findings indicated that more weight loss brought fewer hot flashes. Researchers said that results were encouraging in proving the benefits of weight reduction in the management of menopausal hot flashes. Study results were published online in the journal Menopause.1

Added stress may lead to weight gain Recent research suggests that stress can slow a woman’s metabolism and lead to weight gain. The Ohio State University study included 58 women, average age 53, who were asked about their stress levels on the previous day and then given a meal that included 930 calories and 60 grams of fat. On average, women who had one or more stressful events during the previous 24 hours burned 104 fewer calories in the seven hours after eating the meal than those who were stress-free. On a daily basis, that difference could add up to a weight gain of nearly 11 pounds a year, the researchers noted. Study results were published in the journal Biological Psychiatry.2

Inactivity—an important reason for obesity epidemic Lack of exercise, not just a tendency to eat too much, may explain why an increasing number of Americans are obese, a new study suggests. Researchers at Stanford University analyzed U.S. government data from the last 20 years and determined that the number of women who reported no physical activity rose from about 19% in 1994 to nearly 52% in 2010. The number of men who said they didn’t exercise increased from about 11% to about 43%.

During the study period, there was an increase in adults’ average body mass index (BMI), an estimate of body fat based on height and weight, with the most dramatic rise among women aged 18 to 39. The researchers also found increased rates of abdominal obesity, especially among women. The findings were reported in the American Journal of Medicine.3 References: 1 Sonawane, Vishakha. Weight loss can reduce hot flashes in menopausal women: Study. Health Day News, July 8, 2014. Retrieved from http://www.hngn.com/ articles/35524/20140708/weight-loss-reduce-hot-flashes-menopausal-women-study.htm 2 Worried women could be prone to weight gain, study suggests. Health Day News, July 14, 2014. Retrieved from http://www.healthfinder.gov/News/Article.aspx?id= 689685&source=govdelivery&utm_medium=email&utm_source=govdelivery 3 Ladabaum, MD, MS, et al. Obesity, Abdominal Obesity, Physical Activity, and Caloric Intake in US Adults: 1988 to 2010,uj The American Journal of Medicine, Volume 127/Issue 8 (August 2014). Retrieved from http://www.amjmed.com/pb/assets/raw/Health%20Advance/journals/ajm/AJM_Aug14_PR_Ladabaum.pdf

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October 2014 l 21

EATING FOR WELLNESS

Smart food swaps Little changes for big health improvements

By Christa Orecchio

H 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.

ave you ever thought about where our food goes when we eat it?

Our food gets digested, then absorbed into our blood and our blood is what creates our cells, our tissues, our organs, skin, hair, nails and even our emotions and thoughts. We really do think differently when we eat meat than when we eat broccoli, and we really do feel differently when we drink coffee, alcohol or when we eat sugar. The more I’ve been doing this work, the more I see the truth of the adage, “You are what you eat.”

By now, it’s safe to say that deprivation, denial and willpower don’t work. That’s why

the diet industry is so profitable because people will always need another diet to try.

To really live a healthy life, we have to create a lifestyle that lasts.

I have found that in order to set others up successfully for this kind of life change, they have to find a way of eating that is healthy, easy and tastes good.

My no-fail technique to help others (and myself!) achieve this goal is to use healthy product swaps (see next page). This takes away from what you “can’t eat” by showing you all of the amazingly delicious foods that you “can eat.” This simple strategy opens up our eating world, keeping the fun in our food.

Here is one of my favorite recipe swaps. The cake batter pudding is a fantastic replacement for frozen yogurt or ice cream. Enjoy!

Cashew Cake Batter Pudding Soaking time: 1 hour Prep time: 5 minutes Serves 6 1 heaping cup raw cashews, soaked for one hour and then drained 1 cup pure water (or unsweetened almond milk or coconut water) 1 teaspoon vanilla extract or vanilla bean 3 tablespoons coconut butter (found near the nut butters in the baking aisle of health food stores) ½ teaspoon dark-liquid stevia ½ teaspoon sea salt Blend all ingredients together in a food processor. Refrigerate and serve cool. For added pleasure, combine with natural chocolate chips before refrigerating or drizzle with a healthy chocolate sauce or brown rice syrup.

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EAT THIS

NOT THAT

WHY?

Yerba mate

Coffee

Less acid, better digestive health, same amount of caffeine

Coconut or almond milk

Regular pasteurized milk

Easier to digest

Gluten-free bread

White or Wheat Bread

Coconut sugar

Dark liquid stevia

Spelt Pretzels Blue corn chips Olive or avocado oil Coconut oil Grass fed butter

Reduction in cravings and inflammation Better moods and White sugar energy levels Better brain health, no chemicals, no Artificial effect on blood sweeteners sugar, does not increase sugar cravings Much easier to Regular pretzels digest and more nutrient-dense More nutrientRegular corn chips dense Reduces Canola oil inflammation Superior for brain, Any kind of skin, hair and vegetable oil nail health Better for Margarine heart health

Tamari

Soy sauce

Goat cheese

Regular cheese

Xylitol-based gum

Regular gum

Coconut water

Energy or electrolyte drinks

Gluten free Digests faster and easier No artificial sweeteners Natural energy pick-me-up without dyes, stimulants, or high fructose corn syrup

These changes don’t demand sacrifice, just swapping one thing for another, yet they stack up to big changes in the way you feel every day. Bloating and digestive stress will begin to ease, moods and energy levels will improve, mental clarity will return, and you’ll notice a boost to your immune system and a reduction in pain.

This is because food can be the most powerful form of medicine or the slowest form of poison, depending on our choices.

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In the produce aisle

Apples and Swiss Chard Apples One of today’s most popular fruits, the apple has existed as long as recorded history. The Lady apple is believed to be the oldest variety; today, there are over 7,500 varieties grown around the world. In 2008, the average U.S. consumer ate 16.4 pounds of fresh apples and 33.3 pounds of processed apples.

Canadians ate about 11.16 kilograms (24.6 pounds) of apples per person.

High in fiber and powerful antioxidants, apples are a good source of Vitamin C, and contain no fat, sodium or cholesterol. Choose firm, shiny apples with stems. Refrigerate in a plastic bag for up to three weeks. Select organic varieties to avoid pesticides.

Swiss Chard If you haven’t tried Swiss chard, you’ll want to add this nutrientpacked vegetable to your grocery list. First identified by a Swiss botanist, this leafy green is a member of the goosefoot family, along with beets and spinach. A good source of protein, thiamin, folate, phosphorous and zinc, Swiss chard is an excellent source of Vitamins A, C and K, not to mention fiber, magnesium, potassium and iron.

Choose stalks with fresh green leaves, avoiding those with yellow or discolored leaves. Excellent boiled, steamed or roasted, Swiss chard can be stored in a plastic bag in the crisper for 2-3 days.

October 2014 l 23

Hormones & healthy aging: why settle for normal?

By Harolyn C. Gilles, M.D.

W Harolyn C. Gilles, M.D., FAAFP, is a board-certified Family Physician and the TriVita Wellness Center Physician. Formerly assistant professor at the University of Arizona School of Medicine, Dr. Gilles specializes in Aesthetics and Age Management Medicine.

She has special expertise in hormonal balance with bio-identical hormones, and won the “Best of Scottsdale, Physicians and Surgeons” award for five years straight.

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hen we talk about hormones, we’re talking about messengers to every cell in our bodies, messengers that affect every organ system we have—including the immune system. 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”: sickness, susceptibility to infection, loss of muscle, vitality and sex drive, and on and on. It comes down to this: We age because our hormones fail.

Aging is not an unalterable process of decline and loss. Hormones are responsible for this change in physicality. Therefore, routine medical intervention programs offering long-term replacement therapy with one or more hormones to delay the aging process, allowing us to live for a longer period in a relatively intact state, are becoming popular.

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, made from soy and yams, as opposed to things like conjugated estrogens that are made from horse urine.

“Estradiol and progesterone (natural hormones) demonstrated no increased risk of breast cancer. Synthetic estrogen (Premarin) and synthetic progestins (medroxyprogesterone and noresterone) all dramatically increased the risk of breast cancer.” This was a 10-year study of over 100,000 women, the largest and longest study to date comparing natural hormones to synthetic hormones.

“Normal” lab values: who wants those?

Through tests of blood, saliva and urine, we can test your hormone levels, and if they’re in the “normal” range, that means they’re normal for your age. And those readings, called “lab values,” change by every decade.

So a normal lab value for a 35-year-old is quite different from that for a 55-year-old.

As a bio-identical hormone specialist, my goal is to get hormone levels in the optimal range… the range for a 25- to 35-year-old.

How I get there is a precise, scientific process that is individualized to each patient, which results in a customized program designed to achieve safe and effective hormonal balance.

When it comes to healthy aging, why settle for “normal”?

References: Biomedicina 2000 Jan; Vol 3 (1): 6-7.

Breast Cancer Research and Treatment 2007, Feb 27:160-175

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INSIDE THE TRIVITA WELLNESS CENTER

Bio-energetic screening Now available at the TriVita Wellness Center

N

o matter where you live, you can discover the latest health and wellness tool at the TriVita Wellness Center: bio-energetic screening.

What is it?

Bio-energetic screening is an advanced form of galvanic current tissue response testing—it detects DNA resistance in the cells of the body. This type of testing is still used in lie detector tests, food allergy testing and other applications.

Frequency signals specific to a person’s optimal metabolic system are sent through two brass cylinders held in the hands, which creates a low-voltage circuit. Because your cells have their own frequencies, bio-energetic screening can detect micro current imbalances at the cellular level by measuring the resistance or resonance in your DNA (on the skin’s surface).

The device can detect mental, physical and emotional imbalances in frequencies in the body. For instance, it may detect energetic nutrient deficiencies, mental or emotional stress, allergen sensitivities, hormonal imbalance and so on, which can be followed up by the appropriate diagnostic tests. This rapid, non-invasive screening can assess up to 40 major organ systems—and can also help determine the steps needed to restore balance to cells.

“Your body has approximately 150 billion cells,” says Wellness Center Administrator Paul Bernitt. “Each of those cells moves independent of the other, creating a symphony of detectible ‘sound’ or frequency. Within those cells you

have highly-developed cells such as liver, heart, brain, etc.

Each one of those cell groups has a measurable frequency.

Imbalances found with this technology are also assigned specific balancing frequencies (much like homeopathic remedies) in the form of tincture, which is provided to the customer to bring more balance.”

Remote testing Those who live outside the Phoenix metropolitan area can call the TriVita Wellness Center to request a bio-energetics health screening kit. You’ll be asked to provide a mouth swab (saliva with DNA) and complete the included forms.

After the Wellness Center processes the screening, a phone meeting will be scheduled to review both your results and the Center’s recommendations (all of which are reviewed by Wellness Center Physician Dr. Harolyn Gilles).

You’ll receive a mailed copy of the screening summary with recommendations including personalized diet, exercise, stress management, supplementation, detoxification, and other health and wellness modifications.

To learn more about bio-energetics and to request your free screening kit, call the TriVita Wellness Center toll-free at 1-888-669-5036.

TriVita Wellness Center does not use or endorse bio-energetic screening as a diagnostic tool, as treatment or to diagnose any disease. This wellness device is not used as a medical device, but rather as a non-invasive adjunct to standard medical care. Always check with your healthcare professional prior to making any lifestyle modifications.

“I am feeling much younger and more vital.” “ I started participating in TriVita Wellness Center’s bio-energetics program to help deal with some health challenges. I strongly believe that supplementation and TriVita’s 10 Essentials also helped improve my health. My initial testing with this program indicated a severe B-12 deficiency. I have made some strong adjustments as a result of this program and now feel a huge difference in my overall wellness. I am feeling much younger and more vital.”

Sue B., ITBO*—Berlin, MD

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

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October 2014 l 25

AGING WELL

5 tips for healthy living as we age

G

ood nutrition plays an important role in how well we age. Eating a healthful diet helps keep the body strong and can help reduce the risk for heart disease, diabetes, stroke and osteoporosis.

Studies even show a link between healthful eating and longevity. As we age, the body becomes less efficient at absorbing some key nutrients. Appetite and taste can suffer from loss of sense of smell and taste or from side effects of medications. Bad teeth can make some foods difficult to chew or digest.

Here are five tips to help you get the nutrition your body needs: 1. Avoid empty calories. Foods with empty calories may contain very few vitamins and minerals. “Convenience foods,” such as packaged snacks, chips and sodas, are common sources of empty calories. Avoid the “bad” carbs—foods that have white flour, refined sugar and white rice.

2. Choose nutrient-rich foods. Eat a variety of foods.

The more you vary the foods you eat, the more vitamins, minerals and other nutrients you get. For example:

• Get enough calcium and Vitamin D. Calcium and Vitamin D are found in milk and milk products, including yogurt and cheese. They are also in green leafy vegetables (spinach, kale, collard greens) and tofu. Supplementation may be necessary if you can’t get enough of these vitamins through food.

• Include foods high in Vitamin B-12. After 50, the body produces less gastric acid and absorbs less B-12, which helps keep blood and nerves vital. B-12 is found in milk, meat, poultry, fish and eggs.

• Eat high-fiber foods. This includes fruits, vegetables, cooked dried beans and whole grains.

3. Drink plenty of fluids. It should be enough so that your urine is light yellow or clear like water. Fiber and fluids help with constipation.

4. Eat smaller meals. If your appetite is poor, try eating “light” several times a day, instead of one or two large meals. Eating while socializing with others may help your appetite.

• Eat lots of fruits and vegetables. Choose fresh, frozen or no-salt canned vegetables and fruits in their own juice or light syrup.

5. Choose soft foods. As we approach our senior years, chewing food is sometimes difficult. Choose low-sodium canned vegetables or cooked fruits and vegetables. These are often softer. Chop or shred meat, poultry or fish.

• Eat foods with protein. Protein is found in lean meat, fish, poultry, eggs and cheese, cooked beans, peanut butter, and nuts and seeds.

In addition to eating a balanced diet, aim for 150 minutes of physical activity each week. Ten-minute sessions several times a day on most days are fine.

Reference: Healthy eating after 50. National Institute on Aging. Retrieved from http://www.nia.nih.gov/health/publication/ healthy-eating-after-50

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FAMILY MATTERS

Healthy harvest fun

T

o the little ghosts and goblins in our lives, October may mean just one thing: candy. But that extra sugar can add up quickly, giving little bodies what they don’t need. By taking a healthy, moderate approach to trick-ortreating, kids can still get the treats— without the trick of sugar overload.

Party snacks If you’re planning a kids’ seasonal party, try serving some healthier alternatives to candy, soda and junk food:

• Apple cider

Trick-or-treating items Avoid sugary sweets by offering these healthier alternatives:

• Snack packs of dried fruit, trail mix or pretzels

• Single-serve packets of microwave popcorn

• Individual boxes of raisins • Cheese sticks • Fruit rolls • Cheese and crackers • Juice boxes (low-sugar, 100% juice variety)

• Carrot sticks with low-fat dip • Apple slices with caramel or yogurt dip

• Cereal or granola bars (check sugar content first) Non-food items:

• Dried fruit • Air-popped popcorn • Roasted pumpkin seeds • Fruit cups • Graham crackers

• Crayons • Stickers • Temporary tattoos • Colorful pencils • Bouncy balls • Plastic spiders or vampire teeth

Tips for the big night To avoid candy overload, give your children dinner before you take them trick-or-treating so the treats are dessert and not the main meal. Make a plan in advance for how much candy you’ll allow them to eat—and when they can eat it.

• Peanuts

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EMOTIONAL WELLNESS

It’s no joke: Mothers-in-law have it rough How to make it easier for both generations

By Mamiko Odegard, Ph.D.

M

other-in-law Day occurs on the 26th of this month, and you can almost hear the jokes begin.

Whether you’re a mother-in-law yourself or have one in your life, you probably know that the in-law experience can be thorny and challenging.

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.

28 l VITAJOURNAL

Unfortunately, the mother-in-law jokes are rooted in a common problem: there is often conflict and tension between married people and their spouse’s mother. If you think about it, the reason is clear. A woman brings a child into the world, and devotes herself to the child’s needs (I’ll use a son as the example here). She nurtures, loves and cares for her son, sometimes losing herself in trying to fulfill all his needs. That’s why it is frequently so difficult for moms when their son marries. All of a sudden, the most important woman in the world is not his mother, but his wife... to whom he pledges love and fidelity. The mother can feel displaced, depressed and jealous; she may even grieve that she has lost her son.

Consciously and unconsciously, a battle ensues for the mother to remain the object of her son’s affection. The mother-in-law may try to undermine the son’s feelings for his wife by criticizing her. This is definitely a no-win situation in which the son is forced to choose between supporting his mother or his wife.

This type of mother typically doesn’t miss an opportunity to demean and criticize the daughter-in-law. She may try to build up her authority, and “prove” that she is the better woman, with “superior” ways of housekeeping, cooking and taking care of children. (Yet another layer of conflict can arise when either woman performs paid work, further escalating controlling behaviors about home and child rearing.)

So although mother-in-law conflicts are understandable, they don’t have to be inevitable or long-term. My advice for mothers-in-law is this: 1. Work through grieving the “loss” of your son or daughter by talking with your husband, family members, friends, clergy or therapists.

2. E stablish boundaries that foster love and independence of children. Refrain from asking questions about sex life, and when the couple plan to have children.

Avoid trying to dictate the way the couple “should” live their lives or raise their children.

3. Begin to view through the “eyes of love” the qualities that your son or daughter sees in their beloved. This will help to bring out your own appreciation of your new family.

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SPIRITUAL WELLNESS

For an extraordinary life, love as He does

By Chaplain Donna Kafer

Jesus replied:“‘Love the Lord your God with all your heart and with all your soul and with all your mind. This is the first and greatest commandment. And the second is like it: ‘Love your neighbor as yourself.’”—Matthew 22:37-39

G

od has given each of us a number of days on earth to live our lives, with little control over the day or the hour of our death. What we do have control over is what we do with our lives in between our first breath and our last. It’s up to us whether we live a life bordering on the inconsequential and mundane, or one that is exhilarating, vibrant and extraordinary.

Thankfully, our merciful Father in heaven has provided insight through His holy word, the Bible, on how we can live full and committed lives. The Scriptures tell us to love the Lord our God with all our hearts, minds and spirits and then to love others as we love ourselves.

How can you show God’s love to others today?

We might wonder how we’re supposed to carry out such a lofty idea, loving people as we love ourselves, but this seemingly impossible quest isn’t as hard as one would think. It’s simply asking ourselves each morning this one 1-800-344-8797

question: “How can I show God’s love to others today?” When we do this, we’re agreeing to live profound, committed lives for Him by sharing His extraordinary love with others.

Think about it. If we would love people the way God loves us, treat people with the same compassion and intention that He does, how radically different the world would become.

This mindful and focused love would cause a dramatic shift in the ways people interact and relate to one another for years to come.

A radical idea of love Perhaps we don’t understand this radical idea of love, simply because we’ve never experienced it. Unconditional love can seem out of place and foreign to us at first, but with time it will become a natural expression of God’s love flowing in and through us.

Again, our question to ask is this: “How can I show God’s love to others today?” Then we step out in faith and witness His extraordinary love both blessing and transforming lives. Even for those of us who don’t particularly like or get along with some coworkers or difficult family members, it will melt and overturn even the hardest of hearts, including our own.

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.

Remember, as the Bible tells us, the only way to live an extraordinary life is to love like our extraordinary God!

October 2014 l 29

TriVita's 10 Foundational Values

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

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

Director of Publications Pam Molenda Creative Director Craig Hedges Production Manager Roger Barger Graphic Designers James Metcalf, Cheryl Earl Editorial Assistant Ginny Schoonaert Feature Writers Cheryl Romano, Heather Giedt, Steve Solomon

1. Scientifically Validated Formulas

Contributing Writers Michael Ellison, Founder of TriVita William (Bill) Wheeler, Ph.D. Christa Orecchio, Certified Clinical Nutritionist Donna Kafer, Chaplain Mamiko Odegard, Ph.D. Tammy Pon, M.D. Paul Bendheim, M.D. Jyothl Tirumalasetty, M.D. Daniela Radulescu, M.D. Harolyn Gilles, M.D., FAAFP Jolene Goring, Wellness Center Director of Fitness

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.

2. Unique Delivery Systems

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

3. Controlled Laboratory Studies

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

4. Pure Ingredients

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

5. Current Good Manufacturing Practices (cGMP) Compliant

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

6. Third-Party Testing and Certification

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

7. Quality-Controlled Packaging and Production

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

The VitaJournal is published by TriVita, Inc., 16100 N. Greenway Hayden Loop, Suite 950, Scottsdale, AZ 85260, Printed in the USA, ©2014 TriVita, Inc. All rights reserved. The VitaJournal welcomes Member questions, photographs and testimonials. All submitted materials become the property of TriVita, Inc. and may be edited for publication. Submissions should be directed to: Story@TriVita.com. Subscription to the monthly VitaJournal is FREE to active TriVita Members. The VitaJournal is distributed for information purposes only and does not constitute professional or medical advice. Prices in this publication are current as of the date of printing and do not include local tax, shipping and handling charges. Best Price Club pricing featured in red is only available to those who have one or more products on Auto-Delivery. Opinions expressed by authors are not necessarily those of the publisher. The VitaJournal may be reproduced only by TriVita Members. Other reproductions, in whole or in part, are prohibited without the express permission of the publisher.

8. Dedicated to Product Innovation

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

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

10. Complete Customer

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.

Satisfaction Guarantee

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

30 l VITAJOURNAL

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GIVING BACK

Making a difference, one child at a time

T

riVita recognizes the need to give back, and is proud to make giving part of their corporate culture. That’s why the company works with two non-profit groups to help bring smiles to the faces of children in need.

Children First Academy clothing drive At Children First Academy (CFA), two charter schools in the Phoenix metropolitan area, 100% of the students live at or below the poverty line and 40% are homeless. CFA strives to provide these children with the basic needs, care and attention they often lack. They offer a unique, flexible busing system to ensure children can get to school; nutritious meals each day; free onsite counseling for children and their families; shower facilities; and a food and clothing room.

“We try to create opportunities where our families can come in and get clothing. If someone has been locked out of their motel, usually a landlord doesn’t say, ‘Ok, you can come in and get all your personal belongings.’ So the start-overs are pretty crucial for the kids,” said Sharyn Logue, CFA Executive Director.

To help in this critical area, TriVita launched a clothing drive for its employees and Independent TriVita Business Owners (ITBOs). Together, they donated over 42 bags of clothing (six large wardrobe boxes), 20 pairs of shoes and other back-to-school essentials, as well as $11,622 in much-needed funds. TriVita is proud to help provide hope and stability for these children.

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Upper left photo: Children’s clothes by the bagful were donated to Children First Academy. At a TriVita meeting, Susan Ellison (far right in photo), wife of CEO Michael Ellison, relates the success of the project. Above: Children in Mozambique, Africa, playing with soccer balls donated by TriVita.

Soccer ball project for African kids For hungry children in Africa, TriVita’s LeanForward program helps both nourish them, and get them to come to school for a vitamin-fortified meal. Now it gives them another reason to come to class: soccer.

“Drink a shake, feed a child” is the watchword of the Leanology Nutritional Shake (coming soon to Canada), because every Shake package purchased provides 20 meals to children in need. Thanks to TriVita’s partnership with JAM International (Joint Aid Management, a humanitarian aid organization), TriVita is now providing soccer balls and supplies to 500 schools in Mozambique and surrounding areas. ®

“Soccer is a huge draw for kids in Africa,” says TriVita CEO Michael Ellison, who visited Mozambique earlier this year with his wife Susan. “We’ve given each school two soccer balls, a pump and patches. It’s another reason for kids to go to school: they get a nutritious meal, and also get to play soccer.”

Funded by TriVita, the soccer balls program may expand into organized league teams with uniforms. “This gives kids something to cheer about, and adds a whole new dimension to our LeanForward meal program,” notes Michael.

October 2014 l 31

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