VitaJournal - January/February 2016 - Australia

experience wellness

速

JANUARY/FEBRUARY 2016

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DRINK IN THE

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PURSUING WELLNESS

Believe in whole-person wellness Michael R. Ellison Founder of TriVita

10 ESSENTIALS FOR HEALTH AND WELLNESS Good health is a gift to be treasured and nurtured every day. TriVita joyfully shares these keys to helping you experience wellness: the 10 Essentials of physical, emotional and spiritual health.

PHYSICAL 1. Breathe Deeply 2. Drink Water 3. Sleep Peacefully 4. Eat Nutritiously 5. Enjoy Activity EMOTIONAL 6. Give and Receive Love 7. Be Forgiving 8. Practice Gratitude 9. Develop Acceptance SPIRITUAL 10. Develop a Relationship with God

What can help keep illness and disease away? There is no better way than optimal wellness! This truly is a part of the secret to living a quality life and minimising the effects of illness.

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t is our belief that when you honour your body (your Temple) with the right balance of nutrients and nurturing, you release the healing power within for whole-person wellness. We see it every day at the TriVita Wellness Center, our licensed medical and wellness centre. Oh, yes, our medical doctors offer treatment when disease is diagnosed, but the focus is to get to whole-person wellness!

Imagine a world, your world, with the idea of pursuing whole-person wellness. Not focused on conditions and symptoms of illness, but the feelings of joyfulness, gratitude, love, vitality and energy.

I encourage you to reflect on how you may release the healing power within you for whole-person wellness. You may wish to begin with TriVita’s 10 Essentials for Health and Wellness: simple yet profound ways to incorporate nutrient and nurturing habits into your daily life.

May your 2016 be filled with whole-person wellness!

Michael R. Ellison

FOLLOW US: facebook.com/ TriVita twitter.com/TriVitaInc youtube.com/ TriVitaInc 2 | V I T A J O U R N A L

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- Wellness FEATURES

TRIVITA’S HEALTHCARE PROFESSIONALS Scott Conard, M.D. Diplomate American Boards of Family Medicine & Integrative and Holistic Medicine. Dr. Conard serves as TriVita’s Chief Medical Officer and President of TriVita Wellness Centers.

William (Bill) Wheeler, Ph.D.

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EEP MOVING K Maintaining bones, joints and muscles: Daniela Radulescu, M.D. LOW INFLAMMATION, LONG LIFE Study reveals a new predictor of longevity.

10 HOW WELL DO YOU KNOW YOUR VITAMINS? A handy guide to the 13 vitamins your body needs.

12 FITNESS AGE VS.

CHRONOLOGICAL AGE Learn how you can feel younger than you are.

14 EXTRA WEIGHT

Brittany Stam, M.D.: It could be weighing on your wellness.

16 REACHING YOUR

WEIGHT LOSS GOALS Discover the keys to success.

18 “SUPER FOODS” FOR

A HEALTHY HEART Stock up on these heart-healthy choices.

20 THE WAY OF THE

HEALTHY PERSON The path to wellness begins in our thoughts.

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

Esmeralda Garcia TriVita’s Director of Research & Development, Esmeralda holds a Master’s Degree in Applied Biosciences and has over six years’ experience in research, development and quality control for over-the-counter products and nutraceuticals.

MEDICAL & SCIENTIFIC ADVISORY BOARD

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

Samuel N. Grief, M.D., CCFP, FCFP Named one of “Chicago’s Top Doctors” in 2012. Dr. Grief is medical director at the University of Illinois, USA. 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.

Daniela Radulescu, M.D. Dr. Daniela Radulescu is a registered medical practitioner in New South Wales, Australia. She holds an advanced degree in molecular genetics, and has been involved in J A N U A R Y /clinical F E B Rresearch U A R Yfor 2 more 0 1 6 than | 10 3 years.

THE DOCTOR IS IN

Keep moving: maintaining your bones, joints and muscles

By Daniela Radulescu, M.D. One of the most overused systems of our body is the musculoskeletal system: we use our bones, muscles and joints for movement, support, shape and other essential processes.

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et’s look at the bones: up until about age 30, the body produces more bone than it loses. But after 30 years of age, people start to lose bone faster than it is replaced. Over time, bones become more brittle and may break more easily.

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Joint changes Joint tissues affected by age and wear are both the cartilage and surrounding tissue. The cartilage gets thinner and certain components of the cartilage can also change, making the joints less functional and more prone to damage.

Muscle loss The loss of muscle is a process that also starts around 30 years of age and progresses with age. The amount of muscle tissue and the number and size of muscle fibres gradually decrease, leading to a gradual loss of muscle mass and strength.

How to keep moving So how do we address these musculoskeletal issues? It’s all about lifestyle changes.

Let’s talk exercise Exercise can prevent many age-related changes to muscles, bones and joints—and even reverse these changes! Be sure to check with your doctor before beginning a new exercise program, especially if you haven’t been very active for a while or have a chronic disease.

Let’s talk diet There is a lot of research proving that once we age we need to pay even more attention to a balanced diet with plenty of fibre. It is also important to increase our protein intake; studies suggest that an increase in protein intake at each meal is more beneficial than a large amount of protein once per day.

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

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Vitamins and minerals supplementation Calcium is the most important mineral involved in bone loss. Along with calcium, Vitamin D also helps to protect against osteoporosis. Vitamin D is normally made in the skin after exposure to sunlight, but is available as an individual supplement and is included in most multivitamins and some calcium supplements. Before you decide to start any supplements it is advisable to discuss it with your doctor.

This article is intended for educational purposes only.

References: Effects of Aging on the Musculoskeletal System, MSD Manual, Alexandra Villa-Forte, MD, MPH Nutrition’s Role in Sarcopenia Prevention, Becky Dorner, RD, LD, and Mary Ellen Posthauer, RD, LD, CD Today’s Dietitian, Sep 2012 Aging changes in the bones - muscles – joints, Robert Hurd, MD, Professor of Endocrinology and Health Care Ethics, Xavier University, Cincinnati, OH. JA NUA RY/ FEBRUA RY 2016 | 5

- Under the Microscope INFLAMMATION

Low inflammation, long life What’s the key to longevity and long-term independence? Low inflammation levels, according to an exciting new study from England’s Newcastle University Institute for Ageing and Tokyo’s Keio University School of Medicine.

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n the study of 1,554 people ranging in age from 50 to 115, researchers set out to uncover which biological and pathological (pertaining to disease) processes are the most important for successful aging. Included in the group were 684 centenarians and 167 pairs of offspring of centenarians.

Measuring numerous health indicators associated with aging, including metabolism, liver and kidney function, 6 | V I T A J O U R N A L

inflammation and telomere length (“caps” at the ends of chromosomes that shorten with age), scientists found that inflammation levels were the greatest predictor of longevity. Past research has shown that telomere length is associated with aging: the longer the telomeres, the “younger” the person. However, in this study, they found that once people reach a certain age, telomere length doesn’t predict further successful aging.

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Although all participants showed increased inflammation levels over time, those who kept them low had the best chance for maintaining good cognitive (mental) health and independence, and for living longer.

“It has long been known that chronic inflammation is associated with the aging process in younger, more ‘normal’ populations, but it’s only very recently we could mechanistically prove that inflammation actually causes accelerated aging in mice,” said study co-author Professor Thomas von Zglinicki. “This study, showing for the first time that inflammation levels predict successful aging even in the extreme old, makes a strong case to assume that chronic inflammation drives human aging too,” said von Zglinicki.

Implications for the future Researchers hope that understanding the factors determining extreme longevity may help to achieve extended healthy lifespan for the wider population, and to close the gap between the fastest and the slowest aging population groups.

“Our results suggest that suppression of chronic inflammation might help people to age more slowly,” said co-researcher Dr. Yasumichi Arai.

“However, presently available potent anti-inflammatories are not suited for long-term treatment of chronic inflammation because of their strong side effects. Safer alternatives could make a large difference for the quality of life of older people.”

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References: http://www.ncl.ac.uk/ageing/about/news/item/scientists-crack-the-secret-of-the-centenarians Asumichi A et al. EBioMedicine. doi:10.1016/j.ebiom.2015.07.029

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Reference: 1 Allegra, M., et al.

The Journal of Nutrition, 2014; 1-8

JA NUA RY/ FEBRUA RY 2016 | 7

- Science AND TRENDS

Too much, too little sleep leads to low-grade inflammation – Joensuu, Finland Those who sleep less than six hours or more than 10 hours per night are more likely to suffer from low-grade inflammation than those who sleep 7-8 hours per night, say researchers from the University of Eastern Finland.

The study involved 2,682 men living in Finland who were part of the Kuopio Ischemic Heart Disease Risk Factor (KIHD) study, a study that has been ongoing since 1984.

The study was also the first to analyse the association between sleep duration and micronutrient concentrations, and found a link between high copper levels and long sleep duration. High copper levels have been associated with pro-oxidative stress.1 1 http://www.uef.fi/en/-/uutta-tietoa-elimiston-lievan-tulehdustilan-vaikutuksesta-youneen

Go to bed earlier, worry less – Binghamton, NY, USA People who sleep for shorter periods of time and go to bed late often experience more negative thoughts than those who keep more regular hours, it was reported in Cognitive Therapy and Research.

Researchers at Binghamton University recruited 100 college students to complete several questionnaires and two computerised tasks to determine how much the students worry, ruminate or obsess about something—and to determine their sleep schedules. “Making sure that sleep is obtained during the right time of day may be an inexpensive and easily disseminable intervention for individuals who are bothered by intrusive thoughts,” said researcher Jacob Nota.2 2 http://www.binghamton.edu/mpr/news-releases/index.html?id=2238 8 | V I T A J O U R N A L

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Evidence of link between stress and Alzheimer’s disease – Gainesville, FL, USA A stress-coping hormone boosts production of proteins that play a role in Alzheimer’s disease, according to new research from the University of Florida.

Using a mouse model and human cells, scientists found that stress triggers the release of a hormone called corticotrophin releasing factor (CRF), which in turn increases the production of protein pieces called amyloid beta. These pieces clump together and initiate the brain degeneration that leads to Alzheimer’s.

The findings add “detailed insight into the stress mechanisms that might promote at least one of the Alzheimer’s pathologies,” said researcher Todd Golde, M.D., Ph.D.3 3 www.sciencedaily.com/releases/2015/09/150916125515.htm

Activity may keep the aging brain fit – Champaign, IL, USA Older adults who engage more often in daily activity had fewer age-related changes in their brain’s white matter (fibres that allow communication between brain regions), than those who spent more time sitting, say researchers at the University of Illinois at Urbana-Champaign.

In the study, 88 participants wore accelerometers for a week so researchers could precisely measure daily activity, and underwent two types of brain imaging: one looked at structural integrity and the other looked for age-related changes in white matter. “We hope that this will encourage people to take better care of their brains by being more active,” said lead researcher Agnieszka Burzynska.4 4 https://news.illinois.edu/blog/view/6367/204521

Mediterranean diet may reduce breast cancer risk – Pamplona, Spain Eating a Mediterranean diet supplemented with four tablespoons per day of extravirgin olive oil reduced the risk of breast cancer by 68% compared to a low-fat diet, said researchers in JAMA Internal Medicine.

In the study, more than 4,000 women were assigned to eat a Mediterranean diet with extra olive oil, a Mediterranean diet supplemented with mixed nuts or a low-fat diet. Following the women an average 4.8 years, scientists found that the extra olive oil significantly reduced the risk of breast cancer. Although a reduced risk was also noted among those who ate the diet with nuts, it wasn’t statistically significant.5 5 Toledo E et al. JAMA Intern Med., 2015. doi:10.1001/jamainternmed.2015.4838

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JA NUA RY/ FEBRUA RY 2016 | 9

How well do you

know your vitamins?

We all know we need vitamins for good health, but how exactly do they function in the body? Find out with this handy guide to the 13 vitamins your body needs to grow and develop normally.

Vitamin A A group of fat-soluble compounds, Vitamin A is important for immune function, vision, cell growth, and proper functioning of the heart, lungs, kidneys and other organs.

F ound in: dairy products, fish oils, liver, carrots, sweet potatoes, spinach and kale.

Thiamine (B-1) Water soluble like all B vitamins, thiamine plays a crucial role in energy metabolism, meaning it converts the foods you eat into energy.

Found in: whole grains, cereal, pasta and rice, meat (especially pork), fish, beans, seeds and nuts.

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Riboflavin (B-2) Like thiamine, riboflavin is involved in energy metabolism and cellular function, growth and development.

Found in: eggs, organ meats, lean meats, milk, green vegetables, and fortified grains and cereals.

Niacin (B-3) Vitamin B-3 releases energy from the carbohydrates you eat and helps to keep the nerves, skin and digestive system functioning normally.

Found in: yeast, milk, poultry, fish, lean meats, nuts and eggs.

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Pantothenic acid (B-5) Essential for growth, pantothenic acid aids in metabolism and plays a role in hormone and cholesterol production.

Vitamin C Vitamin C is used to form collagen; heal wounds and form scar tissue; and repair and maintain cartilage, bones and teeth.

Found in: organ meats, fish, shellfish, milk products, eggs, avocados, legumes, mushrooms and sweet potatoes.

Found in: citrus fruits, cantaloupe, kiwi, mango, papaya, pineapple, strawberries, broccoli, Brussels sprouts, cauliflower, and green and red peppers.

Vitamin B-6 Vitamin B-6 is needed for more than 100 enzyme reactions involved in metabolism.

F ound in: poultry, fish, organ meats, potatoes and other starchy vegetables.

Biotin (B-7) Another key player in metabolism.

Found in: egg yolks, legumes, milk, nuts, organ meats, pork and yeast.

Vitamin B-12 Vitamin B-12 is involved in brain and nerve function, helps your body make red blood cells and DNA, and much more.

Found in: animal products, including fish, meat, poultry, eggs, and milk and milk products.

Folate (B-9) Your body uses folate to help make DNA and other genetic material, and for cell division.

F ound in: asparagus, Brussels sprouts, dark green leafy vegetables, oranges, nuts, beans, peas and grains.

Vitamin D Best known for helping to maintain strong bones, Vitamin D is also needed by your muscles, nerves and immune system.

F ound in: fatty fish such as salmon, tuna and mackerel, beef liver, cheese and egg yolks.

Vitamin E A fat-soluble nutrient, Vitamin E acts as an antioxidant, helps support the immune system and aids in cell function.

Found in: vegetable oils, nuts, seeds and green vegetables.

Vitamin K Fat soluble Vitamin K plays an important part in blood clotting, healthy bones and other diverse functions.

Found in: spinach, kale, broccoli, lettuce, vegetable oils, blueberries, figs, meat, cheese, eggs and soybeans.

References: https://ods.od.nih.gov/ https://www.nlm.nih.gov/medlineplus/ency/imagepages/18102.htm https://www.nlm.nih.gov/medlineplus/ency/article/002409.htm http://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid https://www.nlm.nih.gov/medlineplus/ency/article/002410.htm http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm 18 0 0 -257- 5 3 8

J A N U A R Y / F E B R U A R Y 2 0 1 6   |   11

FIT FOR WELLNESS

What’s your fitness age?

By Jolene Goring Did you know that you can feel more than 20 years younger just by increasing your daily activity?

Jolene Goring, Fitness Director at the TriVita Wellness Center, is a best-selling author and expert in health and fitness. An 18-year veteran of the health/ fitness industry, she is a Board Certified Holistic Nutritionist.

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umerous studies show that people who are active have a fitness age of at least 20 years less than their chronological age! But what exactly is fitness age, and how can you use this information to feel younger?

Researchers at the Norwegian University of Science and Technology have completed several studies on active versus inactive people. Their conclusion: The people who do physical activity on a regular basis tend to live longer.

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Many of the study participants only started exercising when they were middle-aged or older, and they still experienced biomarkers of a younger fitness age. So, no more excuses that you are too old to make a difference in your body. Yet another reason to get up and get moving!

Healthy ageing begins with a B!

These tips that can help you to have a younger fitness age, which will likely mean that you have more energy and vitality too:

Essential for overall wellness and

1. Assess your current level of fitness.

Do you sit at an office or on the couch most of the day? Do you make an effort to walk? Do you go to the gym regularly?

mental health and more.

B Vitamins: More than just an energy boost healthy ageing, B vitamins help support your brain, heart, nerves, bones, cells, cardiovascular system, emotional and

2. D ecide what will work with your lifestyle.

Are you willing to devote 30 minutes, five days a week to fitness? What about five minutes? Choose a realistic goal to get started.

3. C hoose your activity—anything that makes you break a sweat and gets your heart pumping is beneficial.

You can try a new fitness class at your gym, take your dog for a walk, swap a coffee date for a bike ride... get creative and find things that you enjoy doing.

Above all, keep at it.

The key is consistency. Once your body gets used to feeling great and moving, you will want to maintain this new youthful energy!

References: http://well.blogs.nytimes.com/2015/07/01/older-athleteshave-a-strikingly-young-fitness-age/?em_pos=small&emc=edit_hh_20150707&nl=health&nlid=44773352&ref=headline&_r=0 http://well.blogs.nytimes.com//2014/10/15/whats-your-fitness-age/ 18 0 0 -257- 5 3 8

Sublingual B-12 #30140 AUST L 210621 Original Berry Flavour

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Extra weight: weighing on your wellness

By Brittany Stam, M.D. Year after year, data shows that the number one resolution we make is to lose weight.

Dr. Brittany Stam is an obstetrician/ gynecologist at MomDoc in Chandler, AZ, USA. She completed her residency at Staten Island (NY) University Hospital.

Dr. Stam practices both obstetrics and gynecology.

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t’s no surprise—many of us are not only overweight, but are obese, and risking diseases like diabetes, high blood pressure, elevated cholesterol, sleep problems and even cancer.

Obesity—the epidemic Over 60% of Australian adults are overweight or obese, according to a recent Australian Health Survey. Just over 25% of overweight adults are obese. And not only is obesity common, but it’s expensive: the estimated annual medical cost of obesity in Australia is $58 billion.

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Are you obese?

Obesity is determined by BMI (body mass index). BMI is a person’s weight in kilograms divided by the square of height in meters. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure and Type 2 diabetes.

With such serious medical consequences of obesity, we need to set realistic expectations as we go into the new year. Research shows that losing just 10% of your body weight can significantly reduce your risk of many of these health concerns.

In fact, in one U.S. study, patients who lost a mere 7% of their total body weight reduced their risk for diabetes by 58%. A study in Finland found the same benefit with only a 5% weight loss. Similar results have been documented for high blood pressure and even sleep apnoea.

So if your resolution for the new year is weight loss, focus on losing a little of the weight. Set a goal to lose 5% of your body weight. Weight loss starts with lifestyle changes, so improve your diet and start to exercise.

Talk to your healthcare provider to help set the eating and activity habits that are most appropriate.

This will make your goal more obtainable. Over time, losing weight will gain you a lifetime of health benefits.

This article is intended for educational purposes only.

References: Key Findings. Australian Health Survey: Updated Results, 20112012. Retrieved from http://www.abs.gov.au/ausstats/abs@.nsf/ Lookup/4364.0.55.003Chapt er12011-2012. http://www.cdc.gov/nchs/data/databriefs/db56.pdf Report of a WHO Consultation on Obesity (1998).

World Health Organization.

Identification, evaluation, and treatment of overweight and obesity in adults (2000). National Institutes of Health.

Willett, WC, Guidelines for healthy weight. N Engl J Med1999;341:427.

Huang Z, Dual effects of weight and weight gain on breast cancer risk. JAMA 1997;278:1407.

Obesity: Preventing and managing the global epidemic (2000). World Health Organization.

BMI

(body mass index)

Underweight Below 18.5 Normal 18.5–24.9 Overweight 25.0–29.9 Obese 30.0 and Above 18 0 0 -257- 5 3 8

J A N U A R Y / F E B R U A R Y 2 0 1 6 | 15

Stay on-track with

your weight loss goals Healthcare professionals agree that the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with exercise. How do you get there? It all starts with permanent changes in your lifestyle and health habits.

Be committed and focused It takes a lot of mental and physical energy to change your habits. You can begin by addressing the main stressors in your life; managing them better will help you focus on achieving a healthier lifestyle.

Eat healthier foods Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories doesn’t mean you need to give up taste, satisfaction or even ease of meal preparation. One way you can lower your calorie intake is by eating more plant-based foods—fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

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Get and stay active Exercise combined with calorie restriction can help give you the weight-loss edge. Exercise helps burn off the excess calories you can’t lose through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure.

Change your perspective After assessing your personal challenges to weight loss, create a strategy to gradually change habits and attitudes that have sabotaged previous efforts.

You may have an occasional setback.

Instead of giving up entirely after a setback, start fresh the next day.

Remember that you’re planning to change your life. It won’t happen all at once and there will be days that you doubt yourself.

Stick to your healthy lifestyle and be proud of even modest results.

Reference: http://www.nutrition.gov/ weight-management/strategies-success Tr i V i t a . c o m

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J A N U A R Y / F E B R U A R Y 2 0 1 6 | 17

EATING FOR WELLNESS

7 super foods

for a healthy heart

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

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Blueberries They top the list as one of the most powerful diseasefighting foods. Blueberries contain anthocyanins, the antioxidant responsible for their dark blue colour.

These delicious jewels are also packed with fibre, Vitamin C and hearthealthy potassium. Add them regularly to yogurt, smoothies, trail mix, salads or just eat them by themselves.

Wild salmon This cold-water fish is a great source of protein and packed with heart-healthy omega-3 fatty acids that work to slash inflammation.

The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health.

Oatmeal Oats are a nourishing whole grain and a great source of vitamins, minerals and cholesterol-lowering fibre.

Research shows that oats help lower cholesterol levels and keep you regular.

Christa Orecchio is a Clinical and Holistic Nutritionist.

Creator of The Whole Journey Healthy Product Review site, she is a TEDx speaker and makes regular TV appearances as a nutrition expert.

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Kale Even stronger than spinach, kale is the powerhouse of the vegetable kingdom. Its rich, dark colour comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that also fight depression

and disease, promote heart health and help preserve eyesight.

Flaxseed Rich in omega-3 fatty acids, cancer-fighting lignans, phytoestrogens and fibre, this powerful seed is most effective when it is ground up and stored away from light, heat and air. Studies suggest that flaxseed lowers the risk of blood clots, stroke and irregular heartbeats. It may also help lower LDL “bad cholesterol” and triglycerides.

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

Brown rice Contains high levels of B-complex vitamins and magnesium, which nourish our central nervous system. Vitamin B-12 and Vitamin B-6 in particular protect against blood clots and atherosclerosis, or hardening of the arteries.

Niacin (Vitamin B-3) helps increase HDL “good” cholesterol.

References: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/ Fish-and-Omega-3-Fatty-Acids_UCM_303248_ Article.jsp# http://www.ncbi.nlm.nih.gov/pubmed/7840076

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The way of the healthy person Good health, at its core, is less a destination than a life-enhancing journey. But if there is any clear path toward the promised land of healthy living, it begins not on any treadmill or diet plan, but on the fertile ground of our own thoughts, assumptions and beliefs.

Take inventory What healthy habits have you already developed? Among the habits you might cultivate, which ones would yield the biggest payoffs in your pursuit of a healthy way of life? Pick one of those items and then make a list of the resources, information and support you might need to move forward with it.

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Narrow the scope of your ambitions Commit to making just one or two changes, and put your energy into those efforts. Replace soda with water. Get to sleep a half-hour earlier. Eat just one additional serving of green vegetables a day.

What’s miraculous about little changes like these is how attempting them and actually succeeding can spontaneously catalyse more and bigger changes.

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Face your resistance—and learn from it Everybody stumbles. So don’t beat yourself up when it happens to you.

In situations where you find yourself stumbling, try to take stock of what’s really going on: What can you do differently to avoid that problem in the future?

Also be on the lookout for emotional resistance (fear of change, for example), and be aware that your resistance may very well show up in disguise.

End vicious cycles If you are low-energy, stressed or depressed, it’s important to recognise that this is often part of a vicious cycle. The less you move and the more poorly you eat, the worse you’ll feel emotionally. The worse you feel, the less you’ll move, and very likely, the more poorly you’ll eat.

So, even if you aren’t feeling particularly great about yourself and your life, make at least one small overture in the direction of bettering your health. When that cycle reverses course, you’ll be glad you did.

Bask in the glow As you begin to make small changes to your life, habits and attitudes, you will begin to experience the rewards. Chances are good that your entire system will respond with more energy, clarity and vitality, and more motivation for even more positive changes.

Excerpted from “The way of the healthy person” by Pilar Gerasimo, Experience Life, Jan/Feb 2006.

Used with permission. www.experiencelife.com.

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Member $49.49 AUD Plus S&H (includes GST)

Adaptuit™ 4-PACK #33345 Member $175.99 AUD Plus S&H (includes GST)

CALL TOLL-FREE 1800-257-538 OR ORDER ONLINE AT TRIVITA.COM 21

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: 1. Scientifically Validated Formulas

Director of Publications Pam Molenda Creative Director

Craig Hedges

Production Manager

Roger Barger

Senior Designer

Christine Ray

Designer

James Dempsey

Editorial Assistant

Ginny Schoonaert

Feature Writer

Heather Giedt

Contributing Writers Michael Ellison, Founder of TriVita

Jolene Goring,

Wellness Center Director of Fitness

Christa Orecchio,

Certified Clinical Nutritionist

Daniela Radulescu, M.D.

Brittany Stam, M.D.

2. Unique Delivery Systems 3. Controlled Laboratory Studies 4. Pure Ingredients 5. Safeguarding Health (TGA Compliant) 6. Third-Party Testing and Certification 7. Quality-Controlled Packaging and Production 8. Dedicated to Product Innovation 9. Medical & Scientific Advisory Board 10. Complete Customer Satisfaction Guarantee 22 | V I T A J O U R N A L

The VitaJournal is created by TriVita, Inc., 16100 N. Greenway Hayden Loop, Suite 950, Scottsdale, AZ, USA 85260. ©2016 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 use. Testimonials should be directed to: Story@TriVita.com. The VitaJournal is provided for educational purposes only. It does not constitute professional or medical advice. We want to inspire and educate our Members to help make positive changes in their health and wellness. Opinions expressed by authors are not necessarily those of the publisher.

For questions: 1800-257-538 Prices listed in this VitaJournal are current as of the date of printing. 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 1800-257-538.These products are not intended to diagnose, treat, cure or prevent any disease.

Tr i V i t a . c o m

TAKE MEMBERSHIP TO THE NEXT LEVEL Are you a Premier Member yet?

This program takes your membership to the next level with special benefits, rewards and more—at no cost!

See what our new Premier Members are saying:

“I’m happy with the program because I feel like it’s rewarding me for the purchases I’ve made over the years.”

“Not only am I happy that I’ll earn points on my orders, but also that I’ll earn points on referral accounts.”

EARN

4%

REWARD VITAPOINTS— Earn VitaPoints equal to 4% of the product value of all your future purchases EARN

REFERRAL VITAPOINTS— Refer others to TriVita and earn VitaPoints equal to 20% of the product value of ALL their future orders

20%

EXCLUSIVE OFFERS AND MORE!

REDEEMING VITAPOINTS Redeem Points Dollars Off Product

100 $1

AUD

500 1000 2000 2500 5000 $5

AUD

$10 AUD

$20 AUD

$25 AUD

$50 AUD

BECOME A PREMIER MEMBER TODAY. CALL TOLL-FREE 1800-257-538 Premier Membership is available to TriVita Members and new customers only.

Independent TriVita Business Owners (ITBOs) are excluded.

NOPALEA Supports the normal and essential anti-inflammatory function performed by the immune system and may help lower inflammation.1

SAVE $22 ON NOPALEA速 4-PACK #33446

Member $175.99 Now $153.99* * Offer limited to two 4-packs and expires 29-2-16 at 10 p.m. AEST.

DRINK IN THE

WELLNESS!

Call toll-free 1800-257-538 or order at TriVita.com See page 7 for more information.

Reference: 1 Allegra, M., et al. The Journal of Nutrition, 2014; 1-8

SLIMDOWN SPECIAL BUY ANY LEANOLOGY PRODUCT,

GET SECOND SAME 50% OFF!* LEANOLOGY

n

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NUTRITIONAL SHAKE GARCINIA CHEWS

See page 17 for more information. * Offer excludes packs and expires 29-2-16 at 10 p.m. AEST or while supplies last.