Canadian VitaJournal - December 2014

experience wellness 速

RESEARCH DECLARES PRICKLY PEAR CACTUS BENEFITS p. 12 HOMEOSTASIS: WHY IT MATTERS Tammy Pon, M.D. pgs. 10-11 ENJOY A WINTER OF WELLNESS p. 16

December 2014

THOUGHTS FROM THE EDITOR

Here’s to a holiday season filled with joyful energy!

C 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

hristmastime—you may or may not live in a climate that looks like our cover this month, but it certainly gets me in the mood. Although this time of year can be stressful with holiday activities, shopping, decorating and entertaining, the energy of the season is one I always look forward to. But I’m also aware that there are many who don’t get into the joy or energy of the season for a multitude of reasons. There are so many health conditions or deficiencies that can contribute to the way you feel, even possibly causing you to feel despondent or lack energy. Michael Ellison’s article on page 4 stresses the importance of asking your doctor to test you for vital nutrient deficiencies. You’d be surprised at how added supplementation can make all the difference.

Many of you speak with our Wellness Consultants each month when you call in to order your products. In this issue on pages 6-7, you’ll see some photos of just a few of our CARE Center consultants. These men and women are front and center in talking to you, our valued Members. TriVita is made up of people who genuinely care about helping others experience wellness, which is TriVita’s mission. We appreciate your trust, and we hope that through our products and publications you are learning ways to help you achieve greater wellness, which can ultimately help you live a better quality of life.

We know we are all aging, but it’s up to us to educate ourselves on the healthiest way to do that. We no longer live in an age of “Oh well, I have to accept this as it’s just part of the aging process.” We are so blessed that each day, our understanding of the human body improves and we are surrounded by nutritional options that can help us better age with vitality.

In the upcoming months, you’ll find us moving even more in this direction as we seek ways to make healthy aging a way of life that can be something you look forward to. As we enter this special season, I pray that God blesses each one of you abundantly and exceedingly above all you can ask or think.

Pam Molenda, Editor P.S. You may want to take advantage of our special holiday tiered savings this month. You can save up to $40 on your product order. See page 5 for details. If you’re struggling with a last-minute gift, why not get that person a box of B-12 or a bottle of Nopalea™? Sharing wellness with someone is a great way to show how much you care.

Email me! pam@TriVita.com

WELL-BEING

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DECEMBER 2014

INSIDE 6 Season’s Greetings from TriVita Holiday wishes from our family to yours.

Homeostasis: Why it Matters 10

p. 12

Bodies in balance by Tammy Pon, M.D.

Research Finds Prickly Pear Cactus Benefits 12

That’s what’s in Nopalea™.

Enjoy a Winter of Wellness 16

New series! How to deal with cold weather ailments.

A Cup of Tea 17

The plant world’s big gift to wellness: Harolyn Gilles, M.D.

p. 16

Fitness FAQs 18

The questions a wellness coach hears most often.

19 What Supplements Should I Take—and Why? Check out the “short list” from Claudia Harsh, M.D.

24 Are Your Feet Fit?

p. 19

Harmful habits, hints to help.

WELLNESS IS JUST ONE OF THE REWARDS! BEST PRICE CLUB

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December 2014 l 3

PURSUING WELLNESS

Living a life of balance, vitality and purpose

By Michael R. Ellison

F

irst, let me wish all of you a Merry Christmas and happy holidays.

I am so excited about the many advances TriVita is making to help our Members experience greater wellness. If you are not enjoying the wellness you desire for your life, don’t give up and accept limitations. There are Michael R. Ellison many new ways to discover Founder of TriVita the causes of unwanted health conditions—and even more ways to put you on a track to wellness and to living your life with vitality and purpose!

This month, I encourage you to read Dr. Pon’s article (pgs.

10-11) on homeostasis: the body’s attempts to balance itself in order to enhance wellness. In other words, homeostasis is like a thermostat searching for the perfect conditions.

This applies to many different systems, functions and so on. For example, if you do not give your body the proper amount of liquids, your homeostasis “thermostat” goes to the cells and drains the liquid needed for the most important vital organs and systems.

If your body lacks proper nutrient intake (deficiencies), homeostasis will leach nutrients from less important body systems and transfer them to more vital organs and systems. This is where nutrient deficient disorders can become major health issues. Many of the lifestyle diseases today are simply improper balancing of nutrients.

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We offer an exciting service at the TriVita Wellness Center that can help you determine where you need to focus your nutrient balance. Called micronutrient testing, it is available remotely, so you can benefit no matter where you live. To learn more about it, visit the website at TriVitaWellnessCenter.com or call the Center toll-free at 1-888-669-5036. Don’t risk potential unwanted health conditions, especially when long-term deficiencies can easily be avoided.

Micronutrient testing can determine vitamin, mineral and other nutrient deficiencies. Sometimes, it may be something as simple as a deficiency in an essential vitamin like B, D, C and so on. Medical science has come to the conclusion that nutritional science reached long ago: testing for B and D vitamin levels is extremely important.

In fact, the Centers for Disease Control and Prevention now recommends that physicians test their patients for Vitamin B because of its importance to overall health.

These are exciting times to live in as we see more and more incredible opportunities to experience greater wellness and quality of life. May you enjoy your holidays with friends and family and be looking forward to a blessed New Year. I close with a quote from the Bible, 3 John 2: “Beloved, I wish above all things you may prosper and be in health even as thy soul prospers.”

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HOLIDAY SAVINGS UP TO $40!

A great new year of wellness ahead The next time we “meet” in these pages, the new year will be a few weeks old. So, this is the right time and place to wish everyone in the TriVita wellness community a healthy, happy and prosperous 2015.

As we close out 2014, look back and consider: Did you meet your wellness goals? Did you do something positive for your health and well-being? We hope that something you’ve read in this VitaJournal has prompted you to take action for optimal wellness, so that you can have the energy and vitality to fulfill your life purpose.

In the year to come, TriVita will bring you exciting product innovations and improvements to support you on your wellness journey. And in these pages, we’ll continue to bring you exclusive, customized articles and information that share the same goal: helping you achieve greater wellness. Watch for some exciting changes in the VitaJournal as we fulfill our purpose in the months to come.

One thing won’t change: the TriVita mission. Still and always, we’re committed to helping people everywhere experience wellness.

Happy, healthy new year!

The VitaJournal Staff

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This holiday season we’re taking up to $40 off your order as an extra special gift to you!*

SAVE $20 when your order totals $125 SAVE $30 when your order totals $165 SAVE $40 w hen your order totals $200 or more

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1-800-344-8797 * Tiered savings may not be combined with any other promotional offer. Savings offer applies to products only, does not apply to taxes or shipping fees. Offer expires 12-31-14 at 10 p.m. EST.

December 2014 l 5

THE MARKETING DEPARTMENT

LEGAL

Always looking for ways to inspire, educate and help our valued Members experience greater wellness, the Marketing Department wishes you and your loved ones a wonderful holiday season and a happy and healthy 2015!

The Legal Department wishes you a joyous holiday season and a New Year filled with peace and happiness.

HUMAN RESOURCES

From all of us at GDF Fulfillment Solutions, we wish you a joyous holiday season and a new year that brings an abundance of wellness and prosperity to you and your loved ones.

The Human Resources Department would like you and your families to have a holiday season filled with love and holiday cheer. May the coming new year be a prosperous one in health and wellness.

INFORMATION TECHNOLOGY From the Information Technology team, we wish you a joyful holiday season, a special time for everyone to enjoy family and friends. May your hopes and aspirations for the new year be fulfilled and your spirits be renewed.

TRIVITA WELLNESS CENTER STAFF The TriVita Wellness Center staff wishes you a joyful Christmas and New Year filled with increased physical, emotional and spiritual energy, vitality and quality of life to live out your life’s purpose.

FINANCE In the Spirit of this joyous season, the Finance Department sincerely sends peaceful holiday greetings to you and those you love. May happiness, prosperity and love fill your hearts and homes.

GDF FULFILLMENT SOLUTIONS

CARE CENTER As we celebrate this Holiday Season we want to thank each of you for the honor of partnering with you on your wellness journey. We value you and are blessed to be able to support your physical, emotional and spiritual health and well-being.

Our CARE Center goal is to deliver a consistent, positive customer experience every time you contact TriVita. We look forward to hearing from you regarding your wellness goals in 2015. May the New Year bring you and yours joy, good health and happiness.

TRIVITA BUSINESS SERVICES TriVita Business Services wishes our Independent TriVita Business Owners and their families a blessed, joyful holiday season, prosperity in the New Year and lifelong wellness.

Pictured: TriVita Business Services and Wellness Consultants from our CARE Centers in Arizona, Florida and Canada.

THE MAGNIFICENT

HUMAN BODY THE DIGESTIVE SYSTEM

Just how wonderfully made are we? Take a tour of the human body with our new Magnificent Human Body series and you’ll soon find out! In this second installment, learn about the digestive system, made up of the gastrointestinal tract—mouth, esophagus, stomach, small and large intestine—and the liver, pancreas and gallbladder.1

322 SQUARE FEET

30 FEET

3.1 POUNDS

Average length of the digestive tract—from the mouth to the anus.2 A series of hollow organs joined in a long, twisting tube, the digestive tract breaks down the food we eat into nutrients our body uses for energy, growth and cell repair.1

Estimated surface area of the small intestine.5 At about 22 feet long and one inch in diameter, the small intestine is a star of the digestion show: about 90% of nutrient absorption occurs here.6

Average weight of the liver, the largest internal organ and an important player in digestion, along with its myriad other roles. The liver produces about 27-33 ounces of bile per day; bile travels along ducts to the small intestine, where it helps with the breakdown and absorption of fats.7

12-48 HOURS Range of time it can take for food to work its way through the body, from ingestion to elimination.3 Digestion begins when saliva mixes with food, breaking down starches. As food moves through the system, it is further broken down by a combination of enzymes, acids and other digestive juices.1

84.5 OUNCES Volume of gastric juice (hydrochloric acid) produced by your stomach each day—that’s over half a gallon! The lining of the stomach features a layer of mucus to protect against this corrosive acid, but it’s only so strong: the stomach must replace its mucosal lining about every two weeks.4

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References: 1 The Digestive System and How It Works. National Digestive Diseases Information Clearinghouse (NDDIC), National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Retrieved from http://digestive.niddk.nih.gov/ddiseases/pubs/yrdd/ 2 Quick Anatomy Lesson: Human Digestive System (2014). American Society for Gastrointestinal Endoscopy. Retrieved from http://www.asge.org/press/press.aspx?id=546 3 Bowel transit time (2012). Medline Plus, U.S. National Library of Medicine. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/article/003887.htm 4 Love Your Tummy: Fascinating Facts About Your Digestive System. Canadian Digestive Health Foundation/World Gastroenterology Organisation. Retrieved from http://www.cdhf.ca/bank/ document_en/57love-your-tummy-fascinating-facts.pdf 5 University of Gothenburg. (2014). Surface area of the digestive tract much smaller than previously thought. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2014/04/140423111505.htm 6 Fun Facts: Digestion. Texas Heart Institute at St. Luke’s Episcopal Hospital. Retrieved from http://www.texasheart.org/ProjectHeart/Kids/Learn/Fun_Facts_Digestion.cfm 7 How does the liver work? (2012). PubMed Health, U.S. National Library of Medicine. Retrieved from http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0015941/

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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.

CALL TOLL-FREE 1-800-344-8797 OR ORDER ONLINE AT TRIVITA.COM “…I have seen fabulous improvement.”

“Over the past year, Nopalea has restored a good quality of life by significantly reducing a variety of health problems. I am utterly surprised at this, but it is true. Nopalea has worked for me. The improved health was gradual and cumulative, and importantly has remained constant. Now, a year later, I can say that I have seen fabulous improvement.

Nopalea has given me my life back and allowed me to be more active. I’m thrilled to be able to go to the park with my grandson. Because my range of motion has improved, I can carry a purse and wear dress heels. My family appreciates how much more active and healthier I have become. Recently, I was on the floor with my little grandbaby, demonstrating crawling movements for her. My daughter commented that it’s been a long time since she’s seen me move with that degree of dexterity. She noted that two years ago, I would not have been able to do that. Nopalea has proven itself to be a quality-of-life necessity for me and is well worth the price.”

Diana H., Member—Decatur, TX

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

ASK THE DOCTOR

hat is homeostasis and W why does it matter to me?

By Tammy Pon, M.D.

W

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.

10 l VITAJOURNAL

hen I reflect upon TriVita’s 10 Essentials for Health and Wellness (see page 2), the word “homeostasis” comes to mind. The goal of the 10 Essentials is to help people “experience wellness,” which goes beyond supporting our biochemistry with nutrients and exercise.

It includes emotional and spiritual health, all wrapped up together to help us stay in balance. So what does this have to do with homeostasis?

A medical dictionary defines homeostasis as “a relative constancy in the internal environment of the body, naturally maintained by adaptive responses that promote healthy survival.” Many times people think this internal regulation of the body is something that is on auto-pilot and they don’t give it a second thought. For example, the body’s thermostat is set at 98.6°F (37° C) and has various mechanisms to maintain that internal temperature. These mechanisms are at work whether we are sweating bullets pulling weeds in our garden in the middle of a hot summer day, shivering trying to keep warm or trudging through a snowstorm on our way to work on a blustery winter day.

Homeostasis in action: putting on a coat “Adaptive responses” can be automatic, like the example of the body self-regulating its temperature, but adaptive responses can also be supported—we can intentionally do something to help promote our own healthy survival. To stay with our temperature example, we can put on a coat before stepping out into frigid air to help our body maintain 98.6°.

In a similar way, we can do something about what we ingest to help our body stay in balance: Essential #4, Eat Nutritiously. I’m not talking about just eating healthy foods, which is of course vital to wellness balance, but something more. Consider adaptogenic herbs, which have been used for centuries by Asian cultures to improve a person’s ability to cope with stress. In times of increased stress, these herbs normalize the physiological process of the body and help the body adapt to changes and move back toward homeostasis.

What people don’t realize is that homeostasis involves the body’s ability to adjust not only to changing conditions of the environment, but also to respond to psychological and social stressors. We are not born with the inherent ability to know how to handle a demanding boss or strong peer pressure. These psychological and social stressors throw our bodies out of equilibrium.

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TriVita’s Healthcare Professionals 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.

Our heart rate goes up. We begin to sweat. Our breathing becomes shallow.

Our sleep is fitful. We crave comfort foods. Panic attacks occur. But we don’t have to be helpless victims.

Homeostasis may sound like a daunting medical word, but it really comes down to living in wellness balance. True wellness is striving for homeostasis in all areas of our lives.

True wellness, defined Research shows we can help our bodies handle psychological and social stressors in very simple ways. An example would be practicing TriVita’s 10 Essentials for Health and Wellness.

This article is intended for educational purposes only.

For instance, a 2014 study looking at 131 adults found that practicing Essential #7 (“Be Forgiving”) may help the heart by lowering blood pressure and improving heart function.

Look at something more extreme: an organ transplant. Even in this situation, you can see more of the 10 Essentials at work: Essential #8 (“Practice Gratitude”) and Essential #9 (“Develop Acceptance”). When the body accepts the transplanted organ, the organ recipient is certainly grateful.

An Australian study determined that organ transplant recipients had better outcomes when they saw themselves worthy of the organ gift and felt gratitude, wanting to “pay it forward.”

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References: Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. Retrieved from http://www.ncbi.nlm.nih.gov/ pmc/articles/PMC3573577/#ref1 Sanchez-Gonzalez MA, May RW, Koutnik AP, Fincham FD. Impact of negative affectivity and trait forgiveness on aortic blood pressure and coronary circulation. Psychophysiology. Sep 5, 2014. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/25195798 O’Brien GM, Donaghue N, Walker I, Wood CA. Deservingness and Gratitude in the Context of Heart Transplantation. Qual Health Res. Sep 5, 2014. Retrieved from http://www.ncbi.nlm.nih.gov/ pubmed/25192762 Hamren K, Chungkham HS, Hyde M. Religion, spirituality, social support and quality of life: measurement and predictors CASP12(v2) amongst older Ethiopians living in Addis Ababa. Aging Ment Health. Aug 30, 2014: 1-12.

Moss JA. Discovering the healthcare beliefs and practices of rural mestizo Ecuadorians. An ethnonursing study. Invest Educ Enferm. 2014 Jul;32(2):326-36. Retrieved from http://www. scielo.org.co/scielo.php?script=sci_arttext&pid=S012053072014000200015&lng=en&nrm=iso&tlng=en

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.

December 2014 l 11

BEHIND THE LABEL

Research declares prickly pear cactus benefits A key ingredient in Nopalea™

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

N

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.

ews reports are filled with information about the damage that everyday pollutants can do to the human body. So, what if there was something out there that may help the body? There is… it’s called prickly pear (Nopal) cactus and it’s a primary ingredient in TriVita’s own Nopalea.

Still another study says that “the antioxidant properties of certain compounds in cactus pear plants make the fruit an important product for protecting human health against some major health issues.”2 Another study states that “daily supplementation of cactus fruit juice improves the oxidative stress states of healthy subjects.”3

What is the prickly pear cactus and why is it so beneficial? This cactus is a plant that grows in the Sonoran Desert. TriVita discovered its beneficial properties, then made it the key ingredient in our very popular wellness drink, Nopalea.

So, an abundant quantity and quality of research declares the health benefits of the prickly pear cactus. However, we depend on a whole lot more than research studies to ensure quality. At every stage in the rigorous process from harvesting through processing and bottling, Nopalea is constantly tested and the ingredients verified to ensure the finest possible product. You can be assured that you will enjoy the full health benefits of the prickly pear cactus every time you drink Nopalea.

Many of our Members are thrilled by the health benefits of Nopalea, and these benefits have been the subject of extensive third-party research. Here are the findings from some major studies.

One study stated that “consumption of cactus pear fruit has been known to decrease oxidative damage to the body and improves antioxidant status in healthy humans.”1

References: 1 T esorier, L., Butera, D., Pintaudi, A. M., Allegra, M., & Livrea, M. A. (2004). Supplementation with cactus pear (Opuntia ficus-indica) fruit decreases oxidative stress in healthy humans: A comparative study with vitamin C. American Journal of Clinical Nutrition, 80, 391-395 2 Y eddes, N., Cherif, J. K., Guyot, S., Sotin, H., & Ayadi, M. T. (2013). Comparative study of antioxidant power, polyphenols, flavonoids and beacyanins of the peel and pulp of three Tunisian Opuntia forms. Antioxidants, 2, 37-51.

3 A llegra, M., Tesoriere, L., & Livrea, M. A. (2007. Betanin inhibits the myeloperoxidase/nitrite-induced oxidation of human low-density lipoproteins. Free Radical Research, 41(3), 335-341 12 l VITAJOURNAL

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Inspire Me

Simple ways to reduce holiday stress Just say “no”

No one can do it all—especially during the holiday season— and trying to can push your stress meter into the red zone.

Turn down tasks, parties and other activities that you know you don’t have time for; choose to enjoy the holidays without the stress.

Tame the tension

Relax: don’t let anxiety reach a boiling point. Go for a walk to help clear your head. Even 15 minutes can get your blood moving and help calm you down. If winter weather keeps you indoors, briskly march in place.

Say goodbye to “should” Family get-togethers don’t often mirror images we see in magazines; setting up unrealistic expectations can lead to a stressful reality. Avoid thinking in terms of how things “should” be and simply enjoy moments as they unfold.

Simplify Make things easier on yourself: Instead of wrapping gifts, use gift bags or boxes. Hosting a holiday event at your house? Ask everyone to bring a dish to share. Running out of time to go shopping? Order gifts online.

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December 2014 l 13

B-12 Research Oral Vitamin B-12: a cost-effective alternative

High amounts of B-12 deficiency in older adults

hat contributes to Vitamin B-12 deficiency?

Common causes include a diet that is low in animal products or malabsorption due to increasing age. In fact, a recent study published in Canadian Family Physician indicated that a substantial number of older people are unable to absorb Vitamin B-12 from foods.

The Institute of Medicine of the National Academies in the United States recommends that people older than 50 years of age eat foods fortified with Vitamin B-12 or take Vitamin B-12 supplements.

Up to 30% of older people are unable to absorb Vitamin B-12 from foods, according to the Institute of Medicine of the National Academies in the United States. Results of this study were published in Canadian Family Physician. The study suggests that individuals older than 50 years of age consume foods fortified with Vitamin B-12 or supplements containing Vitamin B-12. This is because higher doses of Vitamin B-12 can result in better absorption despite gastrointestinal difficulties. Vegetarians are also susceptible to Vitamin B-12 deficiency.

There are several ways to ingest Vitamin B-12, including injectable medications and oral Vitamin B-12. Which is better? While it’s entirely a matter of preference, evidence points to the benefits of oral Vitamin B-12 supplementation.

A randomized controlled study demonstrated that B-12 supplements were just as effective as injectable therapy in improving Vitamin B-12 levels. Moreover, 83% of the study respondents preferred oral supplementation to injectable therapy.

Among the elderly, Vitamin B-12 deficiency occurs in about 20% to 30% of the population. More than 60% of these deficiencies are due to poor vitamin absorption caused by gastrointestinal problems. The study also suggests that while symptoms of B-12 deficiency might be subtle, they can create a wide variety of health problems that affect basic bodily functions, or cause mental decline or depression.

The research team also states that, “Vitamin B-12 might help in preventing birth defects of the brain or spinal cord and chronic diseases, particularly through its effect on homocysteine levels.”2

W

A Similar Canadian study stated that 71% of patients wished to remain on oral supplementation permanently. Researchers concluded that, “Oral B-12 is as effective as any other therapy in improving health outcomes, is preferred by most patients and can be associated with substantial healthcare savings.”1

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References: 1 Oral Vitamin B-12: a cost-effective alternative. Canadian Family Physician, Vol. 60. February 2014.

Retrieved from http://www.cfp.ca/content/60/2/111.full 2 Vitamin B-12 and Health. Canadian Family Physician, April 2008. Retrieved from http://www.cfp.ca/ content/54/4/536.full TriVita.com

WHAT PEOPLE ARE SAYING...

“TriVita’s Sublingual B-12 really works!”

HELP PROTECT YOURSELF AGAINST B-12 DEFICIENCY According to the Centers for Disease Control and Prevention, some signs of Vitamin B-12 deficiency are: 1 • Fatigue, weakness or anemia • Heart palpitations, vision loss

• Pale skin, fainting • Shortness of breath

“I am so happy and satisfied with TriVita’s Sublingual B-12. I started using this supplement a few years ago and noticed that I slept better, woke up refreshed and had an overall feeling of well-being. I highly recommend this company and all their products. TriVita’s Sublingual B-12 really works!”

Ruthie S., Member—Forked River, NJ

“…I was amazed at the transformation!”

“About 20 months ago I was so low in energy that at times it was a chore just to move, think or speak. Then a friend suggested I try Sublingual B-12 from TriVita. I started taking it and I was amazed at the transformation!

I had so much energy and I felt alive again.

Before I took the Sublingual B-12, I would eat a lot because I thought it would help create more energy.

Now I no longer have a voracious appetite and have lost weight. It feels so wonderful to no longer be heavy.

Thank you, TriVita! My life has changed because of your product! I don’t know where I would be today if it were not for you. I continue to take TriVita’s Sublingual B-12 daily. When I forget to take it, I notice it quickly! Sublingual B-12 is like a source of life to me.”

Amanda G., Member—Tulsa, OK * Members whose testimonials appear in print or online receive $25 in TriVita product credits.

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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 December 2014 l 15

SEASONAL HEALTH

Enjoy a winter of wellness Help your body deal with cold weather ailments

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inter weather is here, and whether you live in the far north or the Sunbelt, your body is undergoing additional stress. It could be no more than a few sniffles, or unexplained aches and pains.

It’s true that winter comes with a whole new variety of health hazards that we need to be aware of and protect against. Some threats are obvious, such as heart attacks triggered by shoveling snow, while others are more subtle.

Heart attack and stroke Many winter heart attacks aren’t caused by shoveling snow. In fact, winter heart attacks also increase in the Sunbelt where there’s rarely snow. That’s because winter’s cold, not just snow, poses a threat. Our arteries respond to cold by constricting and making hearts work harder; that in turn can lead to heart attacks. Plus, the older you get, the harder it is to regulate body temperature, and that can also tax the heart.1

Vitamin D deficiency Getting too little Vitamin D during winter is commonplace. Less sunlight results in less Vitamin D absorbed through the skin. Low levels of Vitamin D may increase the risk of a host of chronic diseases, such as osteoporosis, heart disease and multiple sclerosis, as well as infectious diseases, such as tuberculosis and even the seasonal flu.2 It’s difficult to get a sufficient Vitamin D supply from food alone; that’s why you may want to consider taking a high quality Vitamin D supplement like TriVita’s Essential D. Cold You can help prevent colds by washing your hands regularly. This destroys bugs that you could have picked up from touching surfaces used by other people.

Flu Flu is a major killer of vulnerable people. People aged 65 and over and people with long-term health conditions including diabetes and kidney disease are particularly at risk.3 Talk to your healthcare provider about preventive options.

Lung problems Cold weather tends to cause more respiratory problems, such as asthma and a greater risk of pneumonia.

Emphysema may also worsen in the winter because cold and dry air narrows airways to make breathing more difficult.

Painful joints Many people with arthritis notice that their joints become more painful in winter. That’s because cold weather actually adds extra pressure and discomfort to your joints.4 Regular exercise may help relieve some of this pressure. Swimming is ideal exercise because it’s easy on the joints.

General health recommendations Although winter makes it harder to maintain heart-healthy habits, doctors recommend engaging in regular exercise during winter. If you can’t walk outside when it’s too cold, you can still exercise at home, perhaps on a treadmill. For any winter activity, start slow and don’t overdo it.

References: 1 Heart attacks. Medline Plus. National Institutes of Health. Retrieved from http://www.nlm.nih.gov/medlineplus/heartattack.html 2 Vitamin D and Health. Harvard School of Public Health. Retrieved from http://www.hsph.harvard.edu/nutritionsource/vitamin-d/ 3 People at risk for developing flu-related complications, Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/flu/about/disease/high_risk.htm 4 When the Weather Gets Cold—winter health problems. NIH News in Health. Retrieved from http://newsinhealth.nih.gov/2009/January/feature1.htm 16 l VITAJOURNAL

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THE DOCTOR IS IN

Drink a cup of tea and call me in the morning

By Harolyn Gilles, M.D.

I

• Caffeine and antioxidants called catchins (they’re in green, oolong and white teas) may speed up metabolism and help with weight loss.

First, some basics: the types of teas that have been scrutinized all come from a shrub native to China and India called Camellia sinensis plant. Whether you enjoy green, black or white tea, oolong or pu-erh, you’re sipping antioxidants called flavonoids, along with caffeine and an amino acid called theanine, which may help mental alertness.

In general, the less processed tea leaves are, the greater benefits they might offer. Green teas seem to pack the biggest wellness punch, followed by oolong and black teas. The latter two, which are oxidized or fermented, still contain an abundance of antioxidants. If you’re one of the many who enjoy chai tea, you’re getting a blend of black, green and other tea types.

f you’re not usually a tea-drinker, you might be missing out on one of the plant world’s biggest gifts to our wellness. As research is showing, the humble tea leaf is getting credit for its clout in fighting cancer, heart disease and diabetes, as well as its potential role in weight loss.

Eastern cultures, of course, have long enjoyed tea as their main beverage. Perhaps they’ve always known what science is now telling us: tea can potentially enhance our wellness.

11 studies on tea’s wellness benefits It’s significant, I think, that in a single issue of the American Journal of Clinical Nutrition last year, there were no fewer than 11 new studies highlighting the wellness benefits of tea. Here are a few highlights, as summarized in a report from Harvard Medical School: • Drinking tea appears to lower the risk of heart disease and stroke.

• Polyphenols (natural compounds) in green tea might ward off several types of cancers.

• These natural compounds may strengthen bones and protect against fractures.

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• Tea-drinkers may enjoy better mood, concentration and performance.

One caution: if you’re in the habit of loading your tea mug with sugar, cream or artificial sweetener, try to develop a taste for the “straight” brew. Otherwise, you’re adding calories, fat and other ingredients that may cancel out all those wonderful health properties.

This article is intended for educational purposes only.

References: “Tea: Drink to your health?” Harvard Women’s Health Watch. Dec. 18, 2013.

Retrieved from http://www.health.harvard.edu/blog/tea-drink-to-yourhealth-201312186947 Carlson, J. Mayo Clinic Proceedings, June 2007; vol 82: pp 725-732.

Bryan, J. Nutrition Review, February 2008; vol 66: pp 82-90.

Lu, Q. Clinical Cancer Research, Feb. 15, 2005; vol 11: pp 1-9.

Jian, L. International Journal of Cancer, Jan. 1, 2004; vol 108: pp 130-135.

Alexopoulos, N. European Journal of Cardiovascular Prevention and Rehabilitation, June 2008; vol 15: pp 300-305.

Nagao, T. Obesity, June 2007; vol 15: pp 1473-1483.

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.

December 2014 l 17

FIT FOR WELLNESS

Fitness FAQs:

What a wellness coach hears

By Jolene Goring TriVita Wellness Center Director of Fitness

D

o you want to lose weight and get healthy? You probably have the same concerns as lots of other people, and lately I’m hearing them over and over.

Q: I don’t have time to exercise—will this stop me from losing weight?

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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A: Physical activity is very important because it turns your body from a fat-storing to a fatburning machine. There are seven different ways for your body to burn muscle for energy, and only one way for your body to burn fat for energy: activity. This is why it can be difficult to lose pounds of fat.

When you move your muscles during physical activity, it’s like having a conversation with your body, telling it to conserve the muscle because it’s being used. The body then starts to burn fat to use as energy instead of muscle.

This shifts you into fat-burning mode. You lose fat (weight) faster when you exercise.

Q: Do I have to spend an hour in the gym every day?

A: Not at all. The physical activity needed to help with fat loss doesn’t even have to be traditional exercise! Gardening, dancing, swimming, bike riding, vigorous house cleaning, playing with kids… all these everyday activities will help melt away pounds if you do something active every day. It helps to remember what activities you enjoyed

when you were a child, and then possibly get involved in those things again. The key is to have fun.

Q: What will my energy be like while I’m losing weight?

A: You should be feeling great while on a “weight loss for wellness” program. Your energy level is the first indicator of your health. If you are feeling vibrant and full of vitality, that’s a sign that your body is healthy and functioning the way that it should be. If you have low energy, that’s your body telling you that something isn’t right. When any of my private clients have low energy, we can often correct that within a couple of days by adding more food to their diet, assessing their supplements and possibly doing blood tests. Remember: fitness is a lifestyle, and it’s important to enjoy the process. If something doesn’t feel right, then it probably isn’t.

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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ASK THE DOCTOR

ASK THE DOCTOR

What supplements should I take— and why?

By Claudia Harsh, M.D.

T

here are as many “right” answers to this question as there are people, but we can make some broad suggestions based on what is known about nutrition, health and the research behind vitamins and supplements.

Most vitamins are isolated from plants; in fact there is a lot of data to support the many benefits of a plant-based diet. The problem, however, is that commerciallygrown vegetables have less nutritional value now than they did 50 years ago.1 Planting the same fields again and again and a lack of plant rotation are blamed. It makes sense that adding vitamins to a nutritious diet will “fill in the gaps.”

Here’s my vitamin “short list” that I think most people should consider. Understand that our genetic uniqueness implies that none of these recommendations are set in stone. Please review them with your healthcare provider so that they can be personalized to your specific health needs.

1. Omega-3 fatty acids. Add a high-quality supplement containing EPA/DHA unless you consume four or more servings of cold-water fatty fish per week. The antiinflammatory benefits of omega-3 fats are becoming apparent in studies on heart disease, Alzheimer’s, cancer and arthritis.2 2. F olic Acid. Every woman in her reproductive years should take at least 400 micrograms of folic acid daily. Since 50% of pregnancies are unplanned, this will reduce the incidence of neural tube defects.

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3. Vitamin B-12. It is well documented that as we age, we don’t absorb Vitamin B-12 as well3 and plants do not contain B-12 at all. For this reason, I recommend that all vegan and vegetarian patients take a supplement. Find a sublingual form to improve absorption.

4. Vitamin D. Get your blood level checked and supplement with D3 (cholecalciferol) until it is between 50-80 ng/d (nanograms per deciliter). Vitamin D is definitely associated with preventing osteoporosis.

We are now understanding it may be instrumental in preventing cancer and heart disease as well.

When my patients ask me about vitamins, I ask them about their lives. What do you eat? How much alcohol do you drink? What prescription drugs to do you take? (I know that statins deplete their CoQ-10, for example.)

With billions spent on supplements annually, according to the National Institutes of Health, it’s smart for your wellness and your finances to choose wisely.

Dr. Claudia Harsh practices integrative gynecology and medical acupuncture at Baylor Hospital’s Integrative Medicine Center in Dallas, TX. In addition, she runs the Survivorship Program at Texas Oncology Dallas for women with gynecologic malignancies.

This article is intended for educational purposes only.

References: 1 Davis D et al. J Am Coll Nutrition 2004; 23(6):669-682.

2 Omega-3 Fatty Acids and Cardiovascular Disease. Office of Dietary Supplements, National Institutes of Health. Retrieved from http://ods. od.nih.gov/Health_Information/omega_3_fatty_acids.aspx 3 V itamin B12 deficiency in the elderly. Annu Rev Nutr. 1999; 19:357-77.

Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/10448529

December 2014 l 19

Is your weight putting your health at risk?

Risk factors you need to know about

M

any of us struggle from time to time with extra pounds, but being overweight or obese can affect more than your pant size: According to the National Heart, Lung, and Blood Institute, it can put you at increased risk of serious health issues including heart disease, Type 2 diabetes, high blood pressure and more. So how can we evaluate our risk? Three key measures can help: Body Mass Index (BMI)—Based on your height and weight, BMI is an estimate of body fat and your risk for certain conditions. To find your BMI, visit nhlbi.nih.gov and search for “BMI chart”.

Then use the chart below to see how you score in terms of weight: BMI Underweight

Below 18.5

Normal

18.5–24.9

Overweight

25.0–29.9

Obesity

To measure your waist, pull a measuring tape snugly around your middle, just above your hipbones. Exhale, and take your measurement. A large waistline combined with a high BMI may increase your risk of weight-related health conditions.

Risk factors for conditions associated with obesity—If you are overweight or obese and have any of the following risk factors, you could be at increased risk for heart disease and other conditions: High blood pressure, low HDL cholesterol, high LDL cholesterol, high triglycerides, high blood glucose, family history of premature heart disease, physical inactivity and cigarette smoking.

Keep in mind that losing even just 5-10% of your current weight can help lower your risk of developing weightrelated conditions.

30.0 and Above

Keep in mind that a BMI measurement isn’t foolproof: it may overestimate body fat in those with a muscular build and underestimate body fat in those who have lost muscle.

20 l VITAJOURNAL

Waist circumference—If you tend to accumulate more weight around your waist than your hips, you could be at increased risk of heart disease and Type 2 diabetes.

That risk goes up for women with a waist size above 35 inches and for men with a waist size greater than 40 inches.

Reference: Aim for a Healthy Weight. National Heart, Lung, and Blood Institute. Retrieved from http://www. nhlbi.nih.gov/health/educational/lose_wt/index.htm

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December 2014 l 21

EATING FOR WELLNESS

The right foods for your blood type

By Christa Orecchio

O

ur bodies give us countless clues about what they need and how to keep them well. In my nutritional practice we use many dietary theories to create customized plans for clients. One that makes a lot of sense, and that we refer to often, is The Blood Type Diet by Dr. Peter D’Adamo.

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.

22 l VITAJOURNAL

The Blood Type Diet basically groups food needs into three main categories based on Type O, A and B blood. Here, I share some of my favorite tenets of the diet—and recipes tailored for each—so you can identify how to use food as medicine for your blood type.

BLOOD TYPE O Os are the universal donor, the oldest known blood type and the classic carnivores from Paleolithic times. They have the hardiest of digestive systems of all blood types, so their intestines are welldesigned to process beef and other meat.

Helpful foods to add in are high quality pasture-raised animal protein, and sea vegetables and sea salt for adequate mineral reserves. Three major foods that slow this blood type down are wheat, corn and kidney beans, which should be avoided most of the time.

Gluten Free Spicy Meatloaf Prep and cook time: 2 hours Serves 6-8 2 pounds of high-quality, grass-fed ground beef meat or turkey 1 yellow onion, small dice 2 cloves garlic, minced 1 carrot, small dice 1 stalk celery, small dice 4 tbsp grapeseed oil 1 tsp fresh or dried thyme 1 tsp dried chili flakes 1½ cups gluten-free breadcrumbs or almond meal 2 eggs 1 tbsp fish sauce, optional 4 tbsp organic, sugar-free ketchup, if desired Preheat oven to 350 degrees. Sauté onions, carrots and celery in oil for five minutes. Add garlic and continue cooking until veggies are soft. Mix in chili flakes, thyme and salt. Remove from heat and set aside.

In a large bowl, whisk the eggs and combine breadcrumbs. If using almond meal, there is no need to soak with eggs, merely add to meat when mixing. Using your hands, mix ground meat, sautéed vegetables, soaked breadcrumbs (or eggs and almond meal), and optional fish sauce.

Place mixture into an oiled, glass loaf pan.

Bake for about 1½ hours. If desired, cover the top of the meatloaf with organic ketchup for the last 15 minutes of baking.

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Miso Soup Prep and cook time: 45 minutes Serves 4 2½ cups water 3 strips wakame seaweed ½ cup sliced carrot ½ cup sliced kale, watercress, or green cabbage ½ cup enoki mushrooms ½ cup shiitake mushrooms 1 green onion, sliced fine 1-2 tbsp mellow white miso Cut 3 strips of wakame into small pieces.

Bring water to a boil. Add wakame, carrot and mushrooms and simmer 15 minutes. Add kale or other green veggies and cook for 5 more minutes. Add green onion and simmer briefly. Turn off heat and dissolve miso into soup by stirring through a strainer.

BLOOD TYPE A This blood is the classic vegan or vegetarian: people with this blood type extract protein better out of vegetarian sources than the others.

A is the most sensitive blood type, which is why gentle, mindful exercise is recommended for them.

Helpful foods to add in are all manner of leafy greens as well as pineapple, which is a good immune strengthener for As. Avoiding heavy meat, tomatoes and bananas helps this blood type thrive.

Mean Green Juice Prep time: 5 minutes Serves 1 1 cup pineapple, chopped ½ green apple 1 handful spinach 1 handful parsley 2 celery stalks ½ cucumber ½ inch piece ginger, peeled 1 slice papaya Place all ingredients in a blender and blend until smooth. Add small amount of water, if necessary, to initiate the blending process.

BLOOD TYPE B Blood Type B tends to have an inherently strong immune system and can adapt to dietary changes well. They are the classic omnivore of the group.

Incorporating a varied profile of meat, fish, nuts, seeds, whole grains and vegetables and avoiding corn, peanuts, chicken and wheat is helpful for Bs to feel their best. Eggs, liver and various teas are also especially supportive to this blood type.

Spanish Frittata Soak time: 20 minutes Prep and cook time: 1 hour

Serves 12

1 cup quinoa (soaked in some water with juice from half lemon for 20 minutes, then drained and rinsed) 1-800-344-8797

2 cups water or healing bone broth 1 dozen pastured eggs 1 cup black beans (half a can), rinsed and drained 1 red pepper, chopped 1 green bell pepper, chopped 1 red onion, chopped ½ bunch swiss chard, ribs removed 3 cloves garlic, minced 1 bunch fresh cilantro, chopped 1 tbsp smoked paprika 3 tsp sea salt ½ cup (raw, if possible) mozzarella cheese Put soaked and drained quinoa and 2 cups water or bone broth in medium sauce pan and bring to boil. Reduce to simmer with lid on until cooked, about 10 to 15 minutes. Remove from heat and add the smoked paprika; set aside to cool. You will only use half of the quinoa in this recipe.

Reserve the other half.

In a large mixing bowl, whisk eggs and salt; set aside.

Preheat oven to 375 degrees. Prep all veggies. Cut up peppers. Rinse and roll swiss chard and make one-inch julienne cuts. In a large sauté pan, sauté the red onion and peppers until golden; add garlic for one minute. Add greens and sauté until wilted. Allow to cool down.

Make sure quinoa and veggies are not too hot when adding to eggs. Mix all ingredients in one large bowl, except cheese. Oil a 9x13 baking dish and pour all ingredients into baking dish. Add Daiya cheese to casserole. Cover with tin foil and bake for 30 minutes. Check middle, and if it is still liquid, cover casserole and bake at 400 degrees for 10 more minutes.

Remove tin foil for the last 5 minutes.

December 2014 l 23

AGING WELL

Are your feet fit?

Harmful habits, hints to help

F

eet are the Rodney Dangerfield of the human body: “they don’t get any respect,” says a foot specialist at the Institute for Aging Research, quoted in an issue of NIH News in Health from the National Institutes of Health.

There are many ways to disrespect the 26 bones and 33 joints in the human foot: wearing poor-fitting shoes that don’t “breathe,” standing for hours at a time… even trimming toenails too short.

It’s no wonder feet can be so prone to problems—especially later in life. Each step we take calls on an intricate network of bones, muscles, tendons and ligaments to carry the weight of our bodies. That’s why feet can be susceptible to issues like bone fractures, arthritis and plantar fasciitis (a swelling of the thick band of tissue along the bottom of the foot).

Foot pain isn’t just a pain: left untreated, it can interfere with the simplest activity—walking up stairs or down the street. As time goes on, the pain can affect your gait and lead to trouble with knees, hips and the back.

How do our feet get so mistreated? Genetics play a role, but footwear selection and foot hygiene are big factors we can do something about. Experts at the American Orthopaedic Foot & Ankle Society group issues this way: Skin: Sweaty feet can cause rashes, eczema and fungal infections like athlete’s foot. Wearing synthetic socks in plastic or tightly-fitting shoes may prevent the feet from

24 l VITAJOURNAL

drying properly. Keep your feet clean; change socks daily; let shoes dry out between wearings; and opt for cotton socks when possible.

Toenails: Trim nails straight across. Cutting them too short, especially at the sides, can lead to ingrown toenails.

Footwear: Right out of the box, shoes should be comfortable and fit the shape of your feet. Shoes with pointed toes, thin soles and high spike heels crowd the toes and put most of your weight on the ball of the foot.

Result: corns, calluses, nerve irritation (neuromas) and more. Opt for two-inch heels, or limit the use of high heels to short periods of time.

Wellness: Excess weight puts extra stress on the feet.

Walking for exercise can help both foot health and weight management. Diabetes has special implications for foot health, because resulting nerve damage may cause a loss of feeling. That’s why people with the disease are urged to examine their feet daily for cuts or blisters.

If your feet are telling you they need some respect, consult your healthcare professional.

References: On sound footing: the health of your feet. National Institutes of Health. May 2013. Retrieved from http://newsinhealth.nih.gov/issue/May2013/Feature2 Adult Foot Health. FootCareMD. American Orthopaedic Foot & Ankle Society. Retrieved from http:// www.aofas.org/footcaremd/overview/Pages/Adult-Foot-Health.aspx

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INFLAMMATION UPDATE

Study links ancient people to heart disease

P

eople of ancient times didn’t have fast food, TVs or cigarettes, but they often developed clogged heart arteries. A new research review published in the journal Global Heart speculates why.

Researchers used CT scans of mummified remains from ancient Egypt, Peru, the Aleutian Islands and the American Southwest to find evidence of widespread atherosclerosis— hardening of heart arteries. This occurs when fatty substances build up and can eventually cause heart attacks or strokes. In fact, slightly more than a third of 76 Egyptian mummies had atherosclerosis—and so did a similar percentage of mummies from throughout the world.

This cardiac disease happened in spite of the fact that those ancient groups were largely free of today’s perilous lifestyle factors, such as sugar and fat-filled diets, inactivity, smoking and widespread obesity.

They typically died in their 30s or 40s—what would be considered middle-age today. Researchers noted that ancient people developed atherosclerosis around the same time of life that many people develop it today. They also speculated that ancient people were exposed to a continual state of low-grade inflammation, which weakens the immune system.

That coincides with what scientists today suspect: Chronic inflammation may contribute to atherosclerosis.

Genes are another major factor that can lead to heart disease. “Genetics may account for about half of the risk of heart disease,” researchers said. “We all have some genetic predisposition to atherosclerosis, regardless of culture or lifestyle.”

So, what can we learn from these ancient people? “People tend to blame themselves when they develop heart disease,” the research team stated. “Yes, lifestyle still matters. However, you shouldn’t expect to be free of heart trouble simply just by exercising every day or eating a healthier diet.”

Modern factors for inflammation certainly include diet and sleep loss, but there could be a range of yet unknown contributors, according to researchers. “This study reminds us,” said the research team, “ that we need to keep looking at aspects of modern life that could be contributing to inflammation.”

References: Thompson, Randal, C, et al. Computed Tomographic Evidence of Atherosclerosis in the Mummified Remains of Humans From Around the World. Global Heart, June 2014. Retrieved from http://www. globalheart-journal.com/article/S2211-8160(14)02525-3/fulltext

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EMOTIONAL WELLNESS

Be forgiving... it’s better for your health

By Mamiko Odegard, Ph.D.

I 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.

n this season of giving, I’d like to suggest that you give yourself something precious: the gift of forgiveness. “Be Forgiving” is one of TriVita’s 10 Essentials for Health and Wellness, and for good reason. Holding on to past resentments doesn’t just cloud your emotional health, but it also causes real damage to your physical health.

These five steps may help: 1. Realize that the act of forgiving does not mean forgetting. Instead, it is your choice to let go. Withholding forgiveness with blame, anger or the “silent treatment” toward another is not punishing the other. On the contrary, this approach punishes you by taking away your energy, robbing you of peace, happiness and closeness.

The anger of grudges kills by literally eating away at us, affecting our body and mind.

A study by Harvard University found that anger directly places your body under stress—increasing your blood pressure and heart rate, tensing muscles, and causing pain such as backaches, headaches and stomach upsets.

2. Choose mindfulness in looking at the situation or offending party. I’m suggesting that you try to put yourself in someone else’s shoes so that you can better understand why he or she responded in that manner.

Balm for body and soul In contrast, the physiological changes associated with forgiving are all beneficial.

Forgiving can dramatically lower blood pressure, heart rate and pain, increase immunity, encourage us to sleep better, increase longevity and promote positive emotions such as compassion and peacefulness.

While it may be easier said than done, forgiveness is well worth the effort. Think what it costs us to hold on to grudges—then think of all that can be gained by releasing yourself from the past.

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3. Realize that underneath all anger resides some hurt or pain for yourself and others.

Once you recognize the hurt inside, then you are able to be more compassionate.

4. Take personal responsibility for both your anger and ability to forgive. Don’t play the victim role and wait for the other to change.

5. Give yourself the greatest gift of all in forgiving... as you free yourself to truly feel your feelings and rejoice.

In this and every season, my wish for you is the best of health: emotional, physical and spiritual.

Reference: Society of Behavioral Medicine (SBM) 32nd Annual Meeting and Scientific Sessions: Abstract 4010. Presented April 30, 2011.

Power of Forgiveness—Forgive Others. December 2004. Harvard Medical School.

Harvard Women’s Health Watch. Retrieved from http://www.health.harvard.edu/ press_releases/power_of_forgiveness

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SPIRITUAL WELLNESS

This most magnificent gift, wrapped in love

By Chaplain Donna Kafer

“This is how God showed his love among us: He sent His one and only Son into the world that we might live through Him.”—1 John 4:9

C

hristmas is a special time of the year, a time of lights, delightfully-decorated trees and much-anticipated gatherings with cherished loved ones. There’s an especially sweet spirit of God’s love during the Christmas season that permeates everything we do, coloring our view of otherwise ordinary days. This extravagant, extraordinary love is displayed in God’s generous gift of eternal life, given to us in the form of a helpless newborn babe. This is why we celebrate Christmas, this is why we ring bells, sing carols and joyously share choice foods with one another.

God has provided a way out of the darkness, illuminating the way through His love.

This ultimate gift of God’s is wrapped up brilliantly in the light and life of the Savior, a gift of such magnitude that we might miss it at other times of the year. ‘Tis the season, as they say, ‘tis the season of joy and good tidings, a time of receiving the message of God’s extravagant love. We have every reason to celebrate this monumental gift, this gift of light and love, a magnificent, glittering package of promise and hope.

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The gift that blesses our lives As we begin to truly understand the meaning of Christmas, we will realize our lives are not only bearable, but they’re blessed with purpose, excitement and fruitfulness. Because we’ve been given this precious gift, we will want to share it with others, helping those who are locked in despair to see the love that the Lord has for them. This is the one miraculous gift that continues to give all year long, to all who would accept and receive it.

If we will but step into the blessings that God has for our lives, accepting the fact that He really wants to help us, strengthen us and give us direction, we will experience His love in greater ways. There is much comfort in the fact that He loves us, such reassurance in the fact that we have all His promises and provisions for our lives. We need only to humbly receive His beautifully-wrapped gift, cherishing it closely for the rest of our days.

We need not wait until Christmas to open this gift of love from our Father. He encourages us to open it all year long, because a gift this wonderful needs to be enjoyed over and over again.

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.

December 2014 l 27

RESEARCH DESK Homocysteine linked to diminished thinking in older adults Philadelphia, PA

High homocysteine (HCY) levels often lead to lowered cognitive (thinking) ability in older adults with major depression. These were the results of a study in a recently published issue of Journal of Affective Disorders. Researchers analyzed 358 older adults experiencing depressive symptoms.

Individuals with major depression and high HCY levels had a harder time remembering verbal and visual information. Non-depressed participants with high HCY had lower immediate and delayed recall scores than those with normal HCY. Researchers concluded that elevated HCY was associated with weaker performance in tests of immediate and delayed memory and overall cognitive performance. They also suggested that homocysteine-lowering B vitamin supplements may be helpful in easing the often-disabling impact of cognitive deficits in the mature population.1 ...................................................................

Short walks can offset long stretches of sitting

Indianapolis, IN

Taking short but frequent walks can counteract the harm caused by sitting for long periods of time, a new study suggests. This study was published Sept. 8, 2014 in the journal Medicine & Science in Sports & Exercise. The researchers examined the effects of three hours of sitting on 11 healthy men, ranging in age from 20 to 35 years old. They discovered that the ability of arteries in the legs to expand was reduced by as much as 50% after just one hour of sitting. The men who walked for five minutes for each hour they spent sitting, however, had no reduction in the function of their arteries. The researchers concluded that the increased muscle activity and blood flow from the small amount of exercise helped offset the negative impacts of sitting.2 ...................................................................

Older adults sharpest in the morning, study finds

Toronto, CAN

Older adults’ minds may be sharpest in the morning, a new study finds. The study was published online in the journal Psychology and Aging. Canadian researchers monitored the brain activity of 16 younger adults (aged 19 to 30) and 16 older adults (aged 60 to 82) as they performed a series of memory tests while subjected to distractions. The study indicated that older adults are more focused and better able to ignore distraction in the morning than in the afternoon. Researchers suggested that mornings might be the best time for older adults to schedule the most mentally challenging tasks.3 ...................................................................

References: 1 Homocysteine, depression and cognitive function in older adults. Journal of Affective Disorders, November 2013. Retrieved from http://www.jadjournal.com/article/S0165-0327(13)00565-X/abstract 2 Short walks can offset long stretches of sitting. Medicine & Science in Sports & Exercise. September 8, 2014. Retrieved from http://www.acsm.org/ access-public-information/acsm-journals/medicine-science-in-sports-exercise 3 Older adults sharper in the morning. U.S. Department of Health and Human Services. Retrieved from http://www.healthfinder.gov/News/Article.as px?id=690591&source=govdelivery&utm_medium=email&utm_source=govdelivery

28 l VITAJOURNAL

TriVita.com

VITAMIN D UPDATE

Serious conditions linked to low Vitamin D

R

esearch continues to uncover the impact of Vitamin D deficiency on our health. Recently, low levels of the “sunshine” vitamin have been linked with fatigue and even premature death.

Fatigued? Get your Vitamin D levels checked Treating a Vitamin D deficiency may improve fatigue, said researchers from Cooper Medical School of Rowan University in Camden, NJ. Primary care patients complaining of fatigue were recruited for a trial observing the prevalence of low Vitamin D in fatigue and the effect of Vitamin D therapy on said fatigue.

After completing a fatigue assessment questionnaire (a high “score” indicates high fatigue levels), study volunteers underwent a blood test to

determine Vitamin D levels. Of the 171 participants, 77.2% showed low levels of Vitamin D and received oral Vitamin D three times per week for five weeks.

After participants’ Vitamin D levels were normalized, their fatigue levels were reassessed. Researchers observed a “significant” reduction in the severity of fatigue. Based on these findings, the researchers suggest that patients complaining of fatigue should have their Vitamin D levels tested and low levels corrected, in order to improve their symptoms.1 Link between premature death, low Vitamin D Analyzing data from 32 studies, scientists from the University of California San Diego found that people with low Vitamin D levels were twice as likely to die prematurely from all causes than people with higher levels.

Previous research had shown a relationship between low Vitamin D and bone disease but this new analysis showed a link between low levels and all causes of death. The analysis included data from over 566,000 people in 14 countries, with an average age of 55 at the time of the blood test.

The Vitamin D blood level associated with half the death rate was 30 ng/dl (nanograms per milliliter).2 References: 1 Roy S, et al. (2014). Correction of low vitamin D improves fatigue: Effect of correction of low vitamin D in fatigue study (EViDiF study). North Am J Med Sci. doi:: 10.4103/1947-2714.139291 2 Cedric F, et al. (2014). Meta-analysis of All-Cause Mortality According to Serum 25-Hydroxyvitamin D. American Journal of Public Health. doi: 10.2105/AJPH.2014.302034

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TriVita's 10 Foundational Values

Director of Publications Pam Molenda Creative Director Craig Hedges

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

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

1. Scientifically Validated Formulas

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

Production Manager Roger Barger Senior Designer Christine Ray VitaJournal Designer James Metcalf Catalog Designer Cheryl Earl Editorial Assistant Ginny Schoonaert Feature Writers Cheryl Romano, Heather Giedt, Steve Solomon Contributing Writers Michael Ellison, Founder of TriVita William (Bill) Wheeler, Ph.D. Christa Orecchio, Certified Clinical Nutritionist Donna Kafer, Chaplain Mamiko Odegard, Ph.D. Claudia Harsh, M.D. Harolyn Gilles, M.D., FAAFP 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. 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

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

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

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

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

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