V0106

HEART HEALTH NOW! PG15
Boost your
Energy! PG14
IN THE NEWS...
Bird Flu Alert!
Avian flu is on the rise in Asia
and is predicted to spread
around the globe. Learn how
to protect yourself from this
deadly virus. PG 12
SPECIAL FEATURE
Doctors’ Secrets
Discover just how your
doctor stays healthy as
TriVita’s doctors share their
“stay-well” secrets. PG 22
PG 4
JANUARY/FEBRUARY 2006 A PUBLICATION OF TRIVITA, INC.
VITAJOURNAL
LIVING
10 Time Savers
Take back your time and your
life with 10 top ways to put
what’s really important at the
top of your “to do” list. PG 10
W W W . T R I V I T A . C O M
new year
new you!
PG 4
Beyond Resolutions
Each year millions of people make resolutions,
but only a few stick with them. Discover more
than 30 simple, real-life resolution solutions to
guarantee your success.

10essentials
1. breathe deeply 2. drink water 3. sleep peacefully
4. eat nutritiously 5. enjoy activity 6. give and receive love
7. be forgiving 8. practice gratitude 9. develop acceptance
10. develop a relationship with God
1. breathe deeply 2. drink water 3. sleep peacefully
4. eat nutritiously 5. enjoy activity 6. give and receive love
7. be forgiving 8. practice gratitude 9. develop acceptance
10. develop a relationship with God
letter from the ceo
&co-founder
This year, I invite you to “Think Wellness.”
When you have Physical, Emotional and Spiritual wellness you have reservoirs of vitality, peace, joy, love and
faith. Many think of wellness as freedom from disease or disability. But it is much more! Complete wellness
is a state of health with the highest resistance to sickness and disease and the vitality to live a fully productive,
balanced life. It is the highest standard of living that no financial success or material thing can ever replace.
Although very successful financially, when I lost my health 10 years ago, I had little to give to my family,
friends, or colleagues. I struggled to do the things I felt God had purposed for my life. My pursuit of wellness
has been an incredible journey. I now am fully engaged in God’s purpose for my life as well as giving to my
family, friends and associates. And yes, I love to be with those grandkids rolling on the floor, running in the
park – doing the things they love to do. Wellness is wonderful!
One of the reasons I founded TriVita is to challenge North America to think differently about health and well-
ness. It is obvious that our lifestyle is creating major health issues all across the socioeconomic spectrum.
“Think Wellness” was the advice of my medical team to me 10 years ago… “Michael, you must think differ-
ently about yourself and your health.” In the last 10 years I have made amazing health discoveries. You will
find some of them in this VitaJournal.
Why is it we have learned to “Think Cure” while continuing to eat nutritionally deficient, processed foods,
fail to get the activity our bodies need and carry emotional baggage that contributes to disease? Why is it that
we ignore God’s love and health advice while asking Him to cure our disease? I ask these questions to prompt
reflection on the idea that there might be a better way. It is sad to see the impact of the current lifestyle in
North America on individuals who are suffering from the ravages of diseases caused by long term disease-caus-
ing behaviors. Behaviors that continue while holding out for a cure for their disease. I am completely sup-
portive of treatment programs but believe sickness and disease should be the abnormal, not normal way of life.
Wellness is more desirable and it is achievable...
If you are open to a new idea as I think most TriVita Members are, then “Think Wellness” is truly the secret
weapon against disease. There is a fact the medical community agrees that when a body is deprived of nutri-
ents and nurturing it is more susceptible to disease. Science today is discovering that providing cures without
partnering them with lifestyle changes cannot truly “cure” disease. “Think Wellness” is the true answer to
North America’s health crisis.
The VitaJournal brings you simple but profound ideas to inspire you to “Think Wellness.” Read about the new
you on pages 4 through 7 - call one of our lifestyle coaches here at TriVita for help. Our products and pro-
grams are all designed to help you create a wellness-based lifestyle.
As we begin 2006, I encourage you to “Think Wellness.” Learn as much as you can about your body and how
to give it the nutrients and nurturing it needs to thrive. You will be amazed at the difference in your health
in just a short period of time.
May 2006 be the time of enhancing your wellness journey and each day of the new year bring discoveries of
new wellness ideas to contribute to the quality of your life.
Michael R. Ellison
2 I January/February 2006
“Many think of wellness
as freedom from
disease or disability.
But it is much more!
Complete wellness is a
state of health with the
highest resistance to
sickness and disease
and the vitality to live a
fully productive,
balanced life.

J a n u a r y
Physical Health – Commit to three 10-minute walks
each day this month. If you are already doing so,
increase your time by five minutes per walk.
Emotional Health – Celebrate National Hugging Day
every day this month by hugging as many people as you
can. Hugs give you an instant emotional energy boost.
Spiritual Health – Offer prayers of thanksgiving and
petition this month to prepare you for the year ahead.
Take comfort in sharing your concerns with God.
F e b r u a r y
Physical Health – Juice your own fruits and vegetables
fresh each morning for a delicious start to your day. Try
juicing citrus, carrots, or apples.
Emotional Health – Hand-write a letter to a friend or
family member you haven’t seen in a while. Let them
know how much you miss them.
Spiritual Health – Scripture is God’s Word to you.
Begin each day reading a chapter from your favorite
book of the Bible. Try Proverbs or Psalms.
VITAJOURNAL I 3
Getting the most
from this issue
NEW YEAR, NEW YOU 4
Great suggestions for your Physical, Emotional and
Spiritual Health resolutions – real-life, everyday
solutions to improve your overall wellness.
TAKE BACK YOUR TIME 10
Find the time to do what’s really important with
our top 10 ways to take back your time.
MEN’S & WOMEN’S DAILY
NUTRITION 16
Men and women are created equal, but not the
same. Here’s what you need to know about your
daily nutritional needs.
HEALTHY HEART SECRETS 15
10 secrets you may not know about how to
protect and nourish your heart health.
EATING ACROSS NORTH
AMERICA 26
VitaJournal takes a road trip into Canada for the
first of a six-part series on healthy national foods.
VITAJOURNAL
month 2 month
January/February 2006
HEALTHY LIVING
10
4
15
26

DAILY, WEEKLY, AND MONTHLY. . .
PRACTICAL SOLUTIONS FOR YOUR
PHYSICAL, EMOTIONAL, AND SPIRITUAL HEALTH.
It’s Resolution Season again –
what are yours?
Are they the same as last year . . . and the year
before that, and so on? What happens to many
people this time of year is simple: They begin
with the best, most sincere intentions to take
charge of their lifestyle, but make too many
unrealistic demands on themselves. Within a
week or a month at most, all those promises to
lose weight, sleep better, go jogging and so on
have fallen by the wayside.
This year, whether you’ve made any resolutions
or not, try something a little different. VitaJournal
has collected a number of great suggestions for
you to try, suggestions that if you put them into
practice, will help you improve your Physical,
Emotional and Spiritual health almost instantly.
You can try every suggestion, or just take a
couple from each page. What matters is that
you try. Read through each suggestion and note
which ones appeal to you, then get up and give
them a shot. If one doesn’t work, try another.
The bottom line is that making healthy changes
to your lifestyle depends entirely upon you and
the choices you make. Realize, too, that each of
these aspects of health and well-being affects
the other two. Improve your spiritual health,
and your emotional and physical health will
improve as well! This is a new year – how about
a new you to enjoy it?
new year
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there’s no better choice than the 2-Step Energy System. The System
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stimulants that leave you jittery, which are loaded with caffeine and sugars
your body doesn’t need! The 2-Step Energy System gives you the B vitamins
you need to keep your energy up over the long term, and the nutrients
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Thru 1.31.06

Resolution idea #103:
A serving of fruits or vegetables is
only about half a cup; so adding two
servings of fruits or vegetables each
day isn’t hard. Build up to no less
than seven servings every day.
Improve your
PHYSICAL WELLNESS
Go to bed 10 minutes earlier every night; then increase this amount by 10 minutes every week
until you are getting to sleep an hour earlier.
Keep eight 8-ounce bottles of water chilled in your refrigerator, and drink all eight over the course
of a day. Try this for one month and see how you feel.
Go for a ten minute walk every day. Then add 10 minutes every week until you are walking an
hour each day.
Take one Sublingual B-12, B-6 & Folic Acid or Vital4 each day after breakfast.
Lower your blood pressure by taking several slow, deep breaths several times a day.
Commit to not taking in any caffeine for two hours before bed; then push that goal back 30
minutes per week until you are free from the addiction to caffeine. (Don’t think you’re addicted?
Stop all caffeine intake cold-turkey and see how your body responds.)
Clear your bedroom of all distractions to allow
yourself an easier time getting to sleep. This
includes moving the TV to another room (or get-
ting rid of it entirely).
Antioxidants deactivate the free radicals that liter-
ally cause you to age. Slow the aging process by
including Vitamin C, E, and other antioxidants in
both your diet and supplements.
A serving of fruits or vegetables is only about half a
cup; so adding two servings of fruits or vegetables
each day isn’t hard. Build up to no less than seven
servings every day.
What are your favorite fruits? Go shopping for
them once a week for eight weeks, and be sure you
eat them all.
Wash your hands. This is one of the best methods
of preventing colds and flu.
Have a complete physical. Meet with your doctor
and discuss the results, and what sorts of changes you
can make to improve your health.
No matter what exercise you prefer, begin with 10
minutes of stretching. Stretch every day.
Clean your house. Not only will you get a cardiovas-
cular workout, but you’ll be removing dangerous
allergens and pollutants that can harm your health.
new you!
Daily walking can reduce the risk of
developing diabetes by 80%. VITAJOURNAL I 5

new yearImprove your
EMOTIONAL WELLNESS
A growing body of
evidence indicates that
happy people live longer
and enjoy better health
along the way. Express gratitude by sending hand-written thank-you cards to everyone on your Christmas list.
Have a picnic with loved ones and express why this person or these people are important to you.
Make eye contact – with your spouse, children, friends, people who bag your groceries… everyone! And
smile when you do it, even if you don’t feel like it; you’ll lift your own mood and the mood of everyone
you see.
Laugh! Read a funny book, or listen to a favorite comedian or routine on tape or CD, and let yourself
go. Do this at least once every day.
If your mood is down more often than up, and this feeling persists for more than two weeks, contact your
doctor for professional help. TriVita’s Emotional Health Coaches can help.
Spend one afternoon assisting children or adults with special needs, or less fortunate people in your
town. See how it affects your mood, then think about doing this at least once a month.
Change your self-talk. Spend five minutes a day, one minute at a time, reminding yourself of your
best qualities.
Revisit a special place in your past before
summertime, whether it’s around the corner or
across the country. Visit another place before
the end of the year.
Take it easy! Every day this month, give your-
self 10 to 15 minutes to sit, relax, and just
breathe.
Sing loud, shout it out! Burst into your favorite
song, and don’t worry who can hear you. You
are alive – celebrate that with a song! Your
mood will lift instantly.
Clean out your home of things you don’t need
or want and donate them; you get a double
benefit of clearing clutter and helping others.
Take it easy! Every day this month,
give yourself 10 to 15 minutes to sit,
relax, and just breathe.

new you!
Improve your
SPIRITUAL WELLNESS
Commit to praying for others 10 minutes each day. Before asking for something – which is never
wrong to do, by the way – verbally list off your blessings to God and give thanks for them. The things
you “need” might not be so important after all.
Ask a friend or spiritual leader to honestly assess your spiritual life as they see it, and see what areas
you’d like to improve.
Go without one luxury item this month and give the money to a worthy cause.
Donate your time to the church nursery, or a caregiving home, or hospital, or anyplace that needs a
helping hand.
If you are still nursing a grudge against someone, whether the slight occurred yesterday or 10 years ago,
consciously and verbally forgive that person.
Daily devotionals are available at churches and online. Pick one, and commit to doing a devotional
every day for a week. See how your soul feels afterward.
Vary your prayer places and stances for 30
days. It’s great if you pray the same way
every day – but this month, mix it up a lit-
tle. Pray in the park, on a walk, hiking, in
your yard – anywhere. There’s no such thing
as praying “too much.”
Write your prayers down in a small journal.
Keep track when one is answered. Review
your prayers the last day of each month, and
see how God is at work in your life.
Ask a friend or spiritual leader to
honestly assess your spiritual life as
they see it, and see what areas you’d
like to improve.
VITAJOURNAL I 7
TriVita’s Health Coaches can
help you design a Personal
Wellness Plan so you can get
the most out of life every day.
Give them a call toll-free at the
number below for more informa-
tion or to get started today!
Call toll-free
1.888.222.9560
Remember – small,
simple changes have a
profound impact on
your life and health.

Global Death Toll From
Diabetes Rising
It was once the seventh largest killer, but now
diabetes has likely jumped two spots to the fifth
largest cause of death in the world, according to
a report from Diabetes Care. Dr. Gojka Roglic of
the World Health Organization said, “Diabetes is
a significant cause of death in adults of working
age, even in low-income countries.” Scientists
estimated that seven and a half million people
with diabetes died in 2000; 4.6 million of those
fatalities died from causes other than their
diabetes, and 2.9 million died as a result of the
disease itself. The lowest proportion of deaths
occurred in poor African nations, with the
highest in the Americas.
Strong Spiritual Life May
Slow Alzheimer’s
At a meeting of the American Academy of
Neurology, results of a study were announced
saying that patients who include spirituality or
“religiosity” in their lives show slower advance-
ment of Alzheimer’s. Similar studies point to an
overall decrease in disease or outcome of disease
in people who are spiritual. The study showed
that Alzheimer’s patients showed slower cognitive
decline than in patients who did not have a
spiritual aspect in their lives. The connection
with other people common in religious practices is
partly credited with this trend, researchers said.
Further studies are planned to see what physiolog-
ical mechanisms may be at work.
Three Weeks of Folic Acid
Decreases Heart Disease Risk
Homocysteine, increasingly blamed for in-
creased risk of stroke, heart attack, high blood
pressure and other cardiovascular diseases, is
broken down by B-12, B-6 and folic acid.
Recent research suggests that after only three
weeks of supplementing with folic acid, pulse
pressure in study participants was lowered. The
participants, young men with normal or mildly
elevated pulse pressure, had no side effects.
Pulse pressure is the difference between diastolic
and systolic blood pressure readings, and is
believed to be a reliable method of measuring
the inflammation of blood vessels. The report,
published in the American Journal of Clinical
Nutrition, concluded that the “data indicated
that folic acid is a safe and effective supplement
that targets large artery stiffness and may reduce
isolated systolic hypertension.”
Glucosamine Better than
Painkillers for Knees
A study released recently from the National
Institutes of Health reported that glucosamine, a
derivative of shellfish, may be a better painkiller
for arthritis in the knees than regular painkillers.
Used either alone or in conjunction with chon-
droitin sulphate, glucosamine had at least as
good efficacy on osteoarthritic knee pain as a
prescription painkiller, and a similar European
study suggests that glucosamine sulphate is
better than acetaminophen for knee pain.
Pomegranate Extract May
Combat Prostate Cancer
Pomegranate juice has more antioxidant power
than that of red wine or green tea, according to
research published in the Proceedings of the
National Academy of Sciences Early Edition.
Scientists using this information experimented
on the juice’s effectiveness against human
prostate cancer cells in lab rats; those treated
with pomegranate extract experienced slower
growth of prostate cancer cells than rats treated
with ordinary water, indicating a possible use
for pomegranate juice and extract in prostate
cancer treatment or prevention. Previous
research into pomegranate extracts has shown it
has potential for treatments in skin cancer and
breast cancer as well.
The latest findings from the world of science
...and what they mean to you
research in focus HEALTHY LIVING

HEALTHY LIVING members in action
“I am convinced
that age is not
a barrier to an
active life”
Chuck K. lives in Canada, and is
endorsing TriVita’s 10 Essentials as
part of his means to accomplish his
goals in a long-endurance bicycle
race. At 67 years old, Chuck is an
inspiration for older people to
continue or start a health journey.
Read what Chuck has to say about
the race and the 10 Essentials.
It had rained all the night before this year’s
Squeezer Off Road Bike Race. When I awoke at
six it was still raining hard. I could only imagine
what a muddy mess the trails would be in. I decided
if it was still raining at eight I would give it up –
but panic set in when it stopped. I nervously
loaded my bike and headed for Montebello Park
to register for the event. I brought my reluctant
cheering section with me: Maureen, the light of
my life, and my soon-to-be-wed granddaughter,
Dara. They were certain that even if I didn’t get
rained off the trails, they would get rained off the
waiting areas. It was exciting around the park
with over 1,500 riders eagerly awaiting their start
times. I was in the sixth group and had to wait
until noon for my turn.
I had set two goals for this race. First, I wanted
to finish the race; and second, I didn’t want to
finish last. I am thankful to say that I achieved
both those goals. My strategy was simple. I got
in the middle of my pack early on and pretty
well stayed there until midway in the race. At
that point, I was feeling very strong and could
see that others were beginning to tire. I put the
pressure on and began working my way past
other riders. I had to be careful as the trails were
treacherously slippery and it would have been
easy to hurt someone or get hurt myself.
Thankfully, I avoided both of those options.
The finish of the race is always an emotional
high. Lots of people were lined up to cheer us
along the last half mile. It was especially grati-
fying to me to see Dara and Maureen smiling
and waving and taking pictures. Maureen was
impressed by how proud my granddaughter was;
telling all who would hear that the guy crossing
the finish line was her grandpa. This is my third
time to run the Off Road Squeezer. I love it. I
have changed my strategy each race and run
with more confidence each time. Finishing is
my stated goal, but I have to admit finishing
well has become more of a priority.
I placed 15 of 19 riders in the men-over-60
groups. I was on the trail 2 hours, 24 minutes.
The top rider in my age category came in at
1:42. The last rider in my age group came in at
3:02. Overall Placement: I came in 969 of 1149
finishers. 180 riders finished after me. I think I
could have done better if I had pushed harder,
but I stayed back, not wanting to endanger
myself or others. I am happy with these results.
I am happy with the experience. Next year I
will do better.
It is wonderful to be able to enjoy an event such
as this and feel confident that I am in better con-
dition each year than the year before. I will be age
68 when I enter next year. Barring some accident
or misfortune, I should be able to finish better
next year than this year. I am convinced that age
is not a barrier to an active life so long as you stay
active and healthy. Living TriVita’s 10 Essentials
of Healthy Living is a great blessing, and I am
truly thankful for them.
VITAJOURNAL I 9
“Living TriVita’s 10
Essentials of Healthy
Living is a great blessing,
and I am truly thankful
for them.”
Member Price $19.99
1.800.991.7116
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TO TAKE BACK YOUR TIME
3. Ask for Help
If you feel you have to do everything yourself, you can end up tired and frustrated – while at
the same time denying others the opportunity to be of service. When you feel overwhelmed
ask for help. Seek out people who want and need to be involved. And when it comes to
family life, don’t be shy about asking for help. After all, everyone in the family will benefit
when you are less stressed and tired.
4. Schedule some “down-time”
Taking care of yourself is essential to ensuring you are able to get everything done. Unless you
have the Physical, Emotional and Spiritual health and strength you need to tackle each day,
even a short “to-do” list can seem endless. Give yourself 15 – 30 minutes of quiet time each
day to read, meditate, pray and enjoy the outdoors in silence.
2. Give yourself permission to say “No”
If you never seem to have enough day for everything you
have to do, you may not be using the word “No” often
enough. Between family, church, career and community,
requests and demands can pile up quickly, and it can be
hard to say no. Take a quiet hour with a valued friend
or family member and talk about what people and activities
are most important to you. Then, limit your active commit-
ments to just these for the next six months. Give yourself
permission to say “No” to other commitments – people will
understand, and you will be able to give your special atten-
tion where it is needed most.
Does life seem to be rushing by in a
series of daily demands that leave you
tired and frustrated with no energy
left to enjoy your family, friends and
things you love to do?
If the answer to this question is a heartfelt “Yes!” it’s
time to take back your time and start living a more
joyful, and less stressful life.
1. Prioritize with people, not tasks,
in mind
You’ve heard it before: If you want to be sure and get
everything done, make a list. But “To Do” lists often start
with things, not people. Start putting the people in your
life at the top of your list. What can you do today or this
week that will support your closest friend, or that will be
of service to your family? And don’t forget to put yourself
on your list. Taking care of yourself and the people you
love before taking care of “things” will guarantee that the
most important things get taken care of every time.
10top
ways

VITAJOURNAL I 11
5. Put someone else in charge
Does it seem like you are asked to run every show? Busy
people tend to be the “doers” – the ones who are always
asked to do the most. If this describes you, it’s time to
resign as the boss and instead, become a mentor.
Volunteer not to take charge, but to act as a counselor and
mentor to someone who would like to learn how to serve
or learn a particular skill you have perfected. While it will
take some dedication at first, soon your protégé will only
need occasional help. Whether it’s in a family, church, job
or community, your efforts will save you time and help
create new leadership and talents.
6. Turn off “time-wasters”
It’s happened to everyone – you run into the store to pick
up a few things and run into someone you know, and
before you know it, you have spent 15 minutes listening
to them gossip or ramble on with complaints and criti-
cism. Unfortunately, we all know ‘time-wasters,’ those
negative people who always leave you feeling upset and
drained. Turn off ‘time-wasters’ by explaining that you
must go, and then do so. Listening to those who need to
express their fears and concerns is one thing – but you
don’t have time to listen to non-productive negativity.
7. Give up worry
A wise man once said that to worry is to borrow trouble. Worrying not only absorbs a lot of
“thought” time – it can impact your Physical, Emotional and Spiritual health, leaving you
unable to cope with the daily tasks and people that need your attention. When you find
yourself beginning to give in to worry, stop what you are doing and say a quick prayer of grat-
itude for specific blessings in your life.
8. Combine to conquer
Make doing more than one thing at a time a game. Listen to books on tape while you exer-
cise. Run errands for your family and church on the same day. Combine essential phone calls
with the chance to catch up with the people in your life. Make family meal times a time to
discuss the schedule and challenges of the following day. Look for opportunities to combine
things you must do with things you love doing.
9. Recognize and value peace
Peace can come in small packages. Savor the moments in every day when you get a small
respite from noise and demands. Take just five minutes to breathe deeply, listen to a soothing
piece of music, or just do nothing. Learn to look on these short minutes as a mini-vacation
that restores your mind and spirit.
10. Look to God for help
God understands the demands on your day, and is the only one who truly understands what is
most important for you right now, and throughout your day. Seek His wisdom and guidance
in organizing your time and priorities. Ask Him for help to accomplish all those things you
need to, and to learn to accept you cannot do everything. By including God in your daily life,
you will be assured of spending your time in the best ways possible.

According to the Centers for Disease Control and Prevention (CDC), bird
flu is an infection caused by avian influenza (“bird flu”) viruses. These flu
viruses occur naturally among birds. Wild birds worldwide carry the viruses,
but usually do not get sick from them. The current bird flu, called H5N1,
is spreading throughout Asia and has reached Russia, Turkey and Romania.
So far the infection has been confined to millions of birds, but has caused
the deaths of an estimated 65 people in Asia. Most experts believe that it is
a matter of when, not if, another influenza pandemic strikes.
There is no firm evidence H5N1 has acquired the ability to pass easily from
person to person. However, the virus may develop this ability, or it may mix
with human flu viruses to create a new virus. One of the few things about
influenza that is certain: There were three certified pandemics in the last
century – in 1918, 1957 and 1968. The next one could occur any time.
In 1918, the emergence of a new strain of influenza virus – a pandemic of
Spanish flu that raged across the world – killed an estimated 40 million people
worldwide, including more than 500,000 in the U.S. No one was immune.
It took about seven days to sweep across America, and three months to
sweep around the world. It killed more people in less time than all of the
great plagues of history, even with the “modern” medical science of the day.
Today, scientists are confident that sooner or later, we’re going to see another
large pandemic.
are you prepared
for the
avian flu pandemic?

See page 20 for special savings on
TriVita’s Non-Acidic Vitamin C.
To order call
1.800.991.7116
VITAJOURNAL I 13
What is bird flu?
Avian influenza, or “bird flu,” is a highly conta-
gious disease in birds, caused by influenza-A
viruses. In birds, the different viruses can have a
range of symptoms from mild illness and low
mortality to a highly contagious disease with a
near 100% fatality rate. The bird flu virus cur-
rently affecting poultry and some people in Asia
is the highly pathogenic H5N1 strain of the
virus. As the virus can remain alive in contam-
inated droppings for long periods, it can be
spread among birds, and from birds to other
animals, through ingestion or inhalation.
All bird species are believed to be susceptible to
avian influenza. Migratory birds such as wild
ducks and geese can carry the viruses, often
without any symptoms of illness, and show the
greatest resistance to infection. Domestic poul-
try flocks, however, are particularly vulnerable
to epidemics of a rapid, severe and fatal form of
the disease.
There are many different subtypes of influenza-A
virus. The most virulent are called highly patho-
genic avian influenza (HPAI) and can reach epi-
demic levels among birds. Of these, subtype H5,
and more particularly subtype H5N1 currently,
pose the greatest concern for human health. Two
other subtypes – H9 and H7 – have caused illness
in people but neither has caused outbreaks in
poultry as severe as H5N1-related ones.
According to the World Health Organization
(WHO), there is mounting evidence that the
H5N1 strain has a unique capacity to jump the
species barrier and cause severe disease, with
high mortality, in people.
What is a pandemic flu?
A pandemic is caused by a new virus that catches
everyone unexpectedly and our bodies unpre-
pared. Flu viruses mutate constantly in what is
known as “antigenic drift,” usually in such nom-
inal ways that last year’s flu or vaccine may offer
some protection against this year’s. The killing
power of flu comes from the ability of the virus to
mutate easily and rapidly. In other words, there
is not one strain of flu, but a multitude. The fact
that you have flu one year does not stop you
picking up a different strain the next. To compli-
cate matters further, there are three forms: A, B
and C. The most severe is A, but B can also kill.
Even in a mild year, flu kills between 3,000 and
4,000 people. The elderly and the frail, such as
those with heart or lung disease, are its chief vic-
tims. They die of secondary problems, such as
bronchial pneumonia. Immuno-suppressed peo-
ple and children with asthma are also vulnerable.
How can I avoid getting the flu?
Since the bird flu affects the lungs and causes
pneumonia, this gives us an idea of how we can
begin to build our immunity to protect ourselves.
You need to start working on your immunity
now. As we mentioned in last month’s
VitaJournal, a vaccination is not a substitute for
good health. The Avian Flu virus is projected to
arrive in North America mid-November of
2006, so there is still time to begin a healthy
regimen to repair your immune system if it isn’t
already in the best condition it can be. Here are
the health guidelines to follow starting now
and throughout next year for bolstering your
immune system:
Get plenty of rest. Make sure to get between
7.5 and 9 hours of sleep. If your body is tired
and without enough quality sleep, you will not
have the strength to fight off any viruses.
Avoid sugar. Sugar decreases the function of
your immune system, which is an important
aspect to fighting off illness. If you feel like you
are coming down with something, it is impera-
tive to avoid sugar. This will do wonders for
your overall health and make your body stronger
and less likely to be taken by a virus.
Eat nutritiously. Strive to eat more immune
system boosting foods like garlic, fresh vegeta-
bles and fruits. Don’t forget that garlic has anti-
bacterial and anti-viral properties, and contains
cysteine, an amino acid, which plays an impor-
tant role in maintaining your health by keeping
your lungs healthy and helping prevent second-
ary bacterial infections.
Drink plenty of water. Toxicity is a huge
assault on our immune system, and water helps
cleanse toxins out of your body.
Have healthy relationships. Healthy personal
relationships at home, along with a strong rela-
tionship with God, will have a tremendous
impact on your entire well-being and immune
system.
Take Vitamin C. Vitamin C also raises your
anti-viral immunity, so make sure you are taking
plenty of Vitamin C, preferably a non-acidic if
you’re taking a “loading dose.”
Take EFAs. Essential Fatty Acids (EFAs) are
elemental in assisting the immune system to
recognize the virus so that it can deal with it
effectively.
Take B vitamins. Lung protection is based very
strictly on an amino acid called cysteine.
Taking Vitamin B-12, Vitamin B-6 and folic
acid creates passive immunity, which keeps the
virus from getting into our system.
Exercise. Your circulation and blood flow
throughout your body will increase, which cre-
ates a more efficient immune system to fight off
viruses and diseases.
Eliminate stress. Our passive immune system
is decimated by stress. It has been estimated
that up to 90 percent of illness and disease is
stress-related, so we need to practice good stress-
management techniques, including deep
breathing. Deep breathing is one of TriVita’s 10
Essentials. The 10 Essentials will be elemental
in saving lives during the predicted pandemic.
Supplement with antioxidants. We can add
antioxidants to help resist stress and build up
anti-stress hormones. Antioxidants occur natu-
rally in fresh fruit and vegetables, but an antiox-
idant supplement – in addition to fresh foods –
is a good idea.
Wash your hands often! Washing your hands
will reduce your chance of spreading germs and
viruses to your nose, mouth or other people.
Avoid touching exposed surfaces like doorknobs
or levers in public. Washing properly with plain
soap and water is the best means to remove bac-
teria and germs from your fingernails and hands.
Cover your mouth. Wear a gauze mask if in a
highly dense population where you feel you may
contract the avian virus. Since this virus can be
transmitted through coughing, sneezing or talk-
ing to someone, this is a good precautionary
action to take.
So this is your wake up call! This is your chance
to build up your immunity, starting now, by
following the 10 Essentials, including washing
your hands, avoiding sugary foods and juices, and
taking your vitamins regularly. In just four
months you could have a stronger functioning
immune system, which will guard and protect you
from the possible future influenza pandemic.

DR. SCOTT CONARD
Dr. Scott Conard is President of TienaHealth, a community-based
family practice in Irving, Texas. Together with his team of 12
providers and support staff, Dr. Conard serves more than 40,000
patients annually. Dr. Conard is also a noted lecturer, speaking to
physician groups around the world about how to encourage their
patients to live healthier lives.
winter
ENERGIZERS
Ever hear the term “snowbird?” Here in the
Southwest, we get flocks of them – people who
leave the bitter, windy, freezing temperatures of
many other states and spend their winters vaca-
tioning in the temperate climate of the Western
deserts. But for as many people who have the
means to do this, there are thousands more who
can’t – and you are probably one of them.
Even if you do live in a city where winters are
temperate, sometimes it’s simply too cold to go
outside for exercise (or get out from beneath
your comforter!). But your health can’t take a
vacation. You can’t say, “I’ll get back to my
exercise when it warms up.” Through snow,
sleet, or hail, you need to be exercising every day
for a minimum of 30 minutes just to keep your
body operating normally and fend off the colds
and flu that are so prevalent this time of year.
As you wait anxiously for spring, try some of
these suggestions to keep yourself active. Your
body will thank you!
1. Cleaning. Believe it or not, cleaning
your home not only provides you with the emo-
tional boost that comes with neatness, but it
also can be a great way to get your daily exercise.
Vacuuming, mopping, sweeping, dusting, pol-
ishing – all of these, if done consistently and
vigorously, can work your cardiovascular system
just like a brisk walk. You should work hard
enough to breathe more heavily than usual, but
still be able to speak easily. And keeping counters
and tabletops clean, as well as doorknobs and
handles, helps to prevent the spread of viruses.
2. Calisthenics. You have room in your
home to do jumping jacks, sit-ups and push-ups.
There’s a reason these staples of physical fitness
are still being used today – they work! Or pur-
chase a good exercise video, one that stresses
cardiovascular exercise. You may wish to avoid
videos that require “props” such as inflatable
balls or step units (although these can be useful
as well). If you are unable to perform jumping
jacks, sit-ups and push-ups, you can do leg and
arm lifts while sitting, even while watching tele-
vision (if you must). Your goal is to work out
your heart and build strength, which helps prevent
osteoporosis, heart disease, and other ailments.
Don’t over-exert yourself, and see your doctor
before beginning any exercise program.
3. Exercise equipment. Building
your own home gym is an option. Look for sta-
tionary bicycles or treadmills in particular,
which most closely approximate the type of
exercise you could get outdoors. Search online
or used sporting goods stores for used equip-
ment. If you are willing to commit to the cost,
then you should be willing to commit to a daily
regimen. Again, aim for at least 30 minutes a
day, and always ask your doctor what exercises
you can do safely.
Remember: The best way to fight off viruses
is to have a strong immune system. And your
immune system is strengthened, in part, by
regular exercise. Don’t let the weather out-
doors prevent you from getting the half-hour
daily workout you need.
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ENERGY
CLARITY
STAMINA

Like the Tin Man, your heart is one of your most valuable possessions. If it were as simple
as going to the Wizard of Oz and asking for a new one, everyone would be doing it! But you
get one heart, and it’s your job to make sure it works its best. Take a look at these 10 helpful
hints that will increase your chances of having a strong, healthy heart.
healthy heart
secretsto a
VITAJOURNAL I 15
A simple blood test can help determine your risk for developing
a fatal cardiovascular disease. The American Heart
Association (AHA) has reported that testing
levels of an enzyme and antioxidant called GGT may
predict the risk of death from cardiovascular disease.
High levels of GGT indicate an increased likelihood of
future cardiovascular disease. The risk is even higher,
believe it or not, for people under 60. You should be
able to request the test from your doctor.
A healthy marriage reduces job-related stress,
and lowers blood pressure, according to a
recent report from the AHA. Keeping blood
pressure low is critical in the healthy functioning of your
heart. Doctors recommended that people with high job
stress and/or low marital satisfaction should be checked
for high blood pressure.
01
02
Even in children who are not over-
weight or obese, excessive body fat
at a young age is an indicator of
future cardiovascular problems. As a parent,
grandparent, or caregiver for the young, be
sure you are supporting children’s heart
health by encouraging exercise and a healthy
diet whenever possible.
03
For adults, excessive body weight frequently leads to cardiovas-
cular problems, including high blood pressure. High blood
pressure in turn increases an already risky situation for your heart.
Even if you are not medically obese or overweight, check with your doctor
to find your best weight range, and keep your weight at that level to avoid
complications arising from high blood pressure.
04
Before visiting your doctor, you may find it helpful to take a
test online to see what your risk factors are. The AHA
offers a free quiz at www.americanheart.org/cld. Remember,
nothing replaces medical advice from a licensed physician.
07
Men, in particular, have a well-deserved reputation for
“toughing it out” whenever something hurts. When it
comes to chest pain, there is no worse course of action.
Particularly after age 40, all chest pains should be evaluated by your
doctor. If chest pain persists more than two minutes, or includes a
feeling of heaviness in your chest, call 911 immediately.
08
Know all the signs of heart attack and act immediately if
they occur. Besides chest pain, symptoms can include
shortness of breath, nausea, lightheadedness, cold sweats,
and pain in the neck or arms. Heart attacks start slowly with mild
symptoms, leading to easy dismissal. Never ignore the signs!
09
The amino acid homocysteine – which normally is an
essential and good chemical in your body – can build up to
toxic levels, and requires B-12, B-6 and folic acid to bring
back to safe levels. Eating whole foods such as citrus, tomatoes and
other vegetables, and supplementing your diet with B vitamins is key
to lowering homocysteine and protecting your heart.
010
High cholesterol levels are
never healthy, but the AHA
has reported that men who
keep themselves physically fit can cut
their risk of cardiovascular-related
death in half – even if they have high
cholesterol.
06
Men and women both are at risk for high blood pressure. For
obese or overweight men and women, the risk of heart attack and
stroke was twice as high when high blood pressure was also a factor.05
10ss
00
00
n
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been shown to
reduce heart disease
risk. TriVita’s CoQ-10
has 60mg in just one
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Vitamin E
supports heart
and circulatory
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00
00

You are taking drugs
at least three times a
day, probably more,
whether you know
it or not. That’s
right: You’re self-
medicating every
single day, and have
been since the day you were born. How does
that happen? Easy – food is a drug! All food
contains chemicals, and all chemicals influence
your body. This is where the phrase “You are
what you eat” comes from, because if you’re
“self-medicating” correctly, your body will
respond positively. Eat poorly, and your body
will respond negatively.
The problem is, even if you are eating healthier
than most of the country by getting a generous
helping of fruits and vegetables each day,
chances are your food is causing your internal
bodily systems to swing like a pendulum. Your
energy dips and peaks several times each day,
which exhausts you as time goes on.
That’s why you need a daily supplement
designed to give you the essential nutrients you
need each day (regardless of your diet). The
American Medical Association has confirmed
that nutritional supplements are an important
part of disease prevention. So the question
becomes – what’s holding you back from taking
charge of your nutritional needs?
The importance of
Daily Nutrition
Sugars, like those found in sodas and processed,
packaged foods, are part of the main threat against
your body. Sugars raise your insulin level, which
ultimately depresses your immune system, making it
easier for you to get sick. And when your body is out
of whack internally, it drains your energy. Proper
daily nutrition rebuilds your immune system and
increases your energy, which in turn elevates your
mood. Ask yourself: Could I feel better than I do
now? If your answer is yes, you need to examine your
daily nutritional habits.
Broad-spectrum
Strength
TriVita’s Daily Women and Daily Men are
designed with the finest natural ingredients to
build your daily foundation of health. Targeted
nutrients are blended together in exact ratios to
offer you the most bang for your buck. With a
broad spectrum of nutrients in seven nutrient
classes, you will boost your metabolism, support
your body’s ability to absorb nutrients, replace
essential nutrients depleted by stress and boost
energy production.
Complete daily
Brazos Minshew
Chief Scientist
You need a daily supplement designed to give
you the essential nutrients you need each
day regardless of your diet.
Boost your metabolism, support
your body’s ability to absorb
nutrients, and replace essential
nutrients.
Inadequate intake of several vitamins is associated with chronic
disease. The Journal of the American Medical Association advises
all adults to take at least one multivitamin pill daily.
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• Essential fatty acids for your heart & brainMen’s and Women’s
Needs
Men and women were created equal, but they
weren’t created the same. It’s a physiological fact
that there’s a difference in the nutritional needs
between men and women. For her: targeted hor-
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heart and circulatory system. Daily Men and Daily
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Daily Men and Daily
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Macro minerals ensure peaceful sleep and provide building blocks
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As a special introduction, when you buy one box of Daily products, TriVita is
offering you a second box of Daily Men or Daily Women for 50% off. Act now!
Offer expires January 31, 2006. VITAJOURNAL I 17

& Bad Fat
Saturated fats – Saturated fat is bad fat. These fats are solid at room
temperature and do not turn rancid easily when exposed to air. Saturated
fat is guilty of raising blood cholesterol levels, which put you at greater risk
for stroke and heart disease.
Food sources: Animal products.
Ugly Fat
Trans-fats – Trans-fat is the biggest threat to your health, and as
many as 40% of foods in a grocery store include trans-fat. Trans-fat is
found in virtually every cookie, cracker, and pastry available, as well as
being used heavily in restaurant and fast food cooking. You are most
likely to find it on an ingredient label as a “partially hydrogenated”
vegetable fat (e.g. soybean oil, etc.) To help foods stay fresh on grocery
shelves, or to create a solid fat product such as margarine, food
manufacturers hydrogenate – add hydrogen to – polyunsaturated oils.
Fortunately, the Food and Drug Administration has ordered that
beginning in January 2006, foods will have to be labeled with their
trans-fat content so it will be easier to avoid.
Trans-fatty acids raise “bad” cholesterol levels and lower “good”
cholesterol levels, which raises the risk of heart disease.
Food sources: Cookies, crackers, french fries, donuts, and commercially
fried foods.
Trimming the Fat
To avoid the unhealthy fats, you should:
• Severely restrict intake of packaged baked goods like cookies and pastries
• Eliminate commercially fried foods (like french fries) as much
as possible
• Reduce the amount of animal products you eat
• Use 1% or skim milk instead of whole milk
To get more healthy fats into your diet:
• Eat more fish, such as salmon and tuna
• Use olive oil for cooking
• Try a handful of nuts in place of a sweet snack
Remember, too much fat of any kind can be unhealthy. Realize, too,
that just because a product is labeled “low fat,” does not mean it is
low in trans-fat. It is always better to go with unprocessed food, and
shop for fresh produce instead.
It’s not easy to get the skinny on fats. There is a lot of
information out there to sort through. Which fats are
good, bad or ugly? What foods contain these fats? What
should you be eating regularly, occasionally, or not at all?
Use this guide to trim the fat off all you have heard.
Good Fat
Good fats – fats that lower bad cholesterol or raise good choles-
terol – are found in many forms. Unsaturated fats are the good fats.
They are either monounsaturated or polyunsaturated. While unsatu-
rated fats can lower your blood cholesterol level and offer other
health benefits, you should moderate your fat intake because all fats
contain more than double the calories of proteins or carbohydrates.
Monounsaturated fats – Oils made from this fat are liquid at
room temperature, but begin to get solid when refrigerated.
Monounsaturated fat lowers blood cholesterol when used in place of
saturated fats.
Food sources: Avocados, olives, and peanuts; and canola, almond,
hazelnut, peanut, and olive oils.
• Omega-9 is a monounsaturated fatty acid that converts to oleic acid.
High consumption is linked to reduced incidence of breast cancer and
heart disease.
Food sources: Flax, olive, evening primrose, and borage oil.
Polyunsaturated fats – Oils made from this fat are liquid at both
room temperature and refrigerator temperatures. These fats turn rancid
when combined with oxygen. Polyunsaturated fat also lowers blood
cholesterol when used in place of saturated fats.
Two important polyunsaturated fats are Omega-3 and Omega-6 fatty
acids, which come mostly from fish sources. Both are essential fatty
acids (EFAs), which means the body does not naturally produce them;
they must be derived from foods.
• Omega-3 makes the blood less likely to form clots that cause heart
attacks, protect against irregular heartbeats that can cause sudden
death, and lower blood pressure.
Food sources: Salmon, lake trout, herring, sardines, mackerel, albacore
tuna, nuts, green leafy vegetables; and safflower, flax, corn, canola and
sunflower oils.
• Omega-6 is also known as Linoleic acid, which is turned into
gamma-linolenic acid (GLA) by the body. It reduces cholesterol,
improves the effects of insulin, and improves effectiveness of the
immune system.
Food sources: Evening primrose, borage and black currant oils.
fats:the good, the bad,
theugly

HEALTHY LIVING I have a question
VITAJOURNAL I 19
Dr. Brazos Minshew, Chief Scientist
Dr. Brazos Minshew joined TriVita following 25 years of family
practice. His specialty is creating lifestyle and nutritional solutions
to health challenges.
question:
answer:
In fact, in your job as patient you may be more
important than your doctor – after all, you
are his boss! Your doctor is your employee – a
highly paid and skillful consultant who is there
to give you not just the treatment, but the infor-
mation you need to make wise choices about
your health.
One of the challenges to getting the most out of
a doctor’s visit is timing. When you go to the
doctor only when you’re sick, you cheat yourself
out of a conversation about your health care –
your doctor is forced to give you illness care
instead. If you really want to get the most out of
a visit, schedule your annual physical… and
then prepare!
Before the visit…
• Formulate your questions, write them down,
and fax or e-mail them to your doctor 24
hours in advance – and remember, be as
specific as possible!
• Have any paperwork mailed or faxed to you
beforehand so you know what you are signing
– and yes, you do have the option of a line-
item veto.
During the visit…
• Arrive on time.
• Discuss the scope of your physical and the
tests that will be run.
• Tell your doctor that you want his help to cre-
ate a One Year Health Maintenance Plan.
• Make an appointment to review the results of
your physical – in person. Most of the time,
this visit is covered by insurance.
• Make a second appointment to finalize your
One Year Health Maintenance Plan – here
again, this is usually covered by your insurance.
It seems like every time I go to my
doctor, he is in a rush and the visit is
over before I realize I didn’t get all my
questions answered. How can I get
the most out of my doctor visits?
– Liz L. - Peoria, AZ
Dear Liz: You’re not alone! Many
patients have the same experience –
and most often for the same reason.
They aren’t prepared! Now, please
don’t be offended by that statement –
it probably isn’t your fault. It may be
that no one ever told you that the
patient’s job is just as important as
the doctor’s job.
After the visit…
• Send a thank you note – be specific in your
thanks.
• Follow-up on your One Year Health
Maintenance Plan.
• Forward any follow-up questions to your doc-
tor by fax or e-mail and request a response.
• Continue to educate yourself about your
body, and what you can do to improve your
health.
As you can see, getting the most out of your doc-
tor’s visit is at least 50% up to you. Remember –
your doctor works for you. By finding a doctor
who wants to give you true wellness care, and
preparing carefully for each appointment, you
will have more than a positive office visit – you
will have a true partner in healthy living.
Does
healthy fat
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It does – and you need it! That’s
why Dr. Brazos Minshew developed
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• Reduced risk of heart disease, heart
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• Increased brain function, includ-
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• Lowered triglycerides and LDL
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• Stimulated immune function
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slashyour
food budget!
One of the biggest complaints about eating
healthy is the expense of healthy foods versus
processed foods. It’s true that fast-food restau-
rants commonly have “dollar menus” or “value
meals” designed to make eating on the go as
cheap as possible, and that packaged foods like
crackers, sugar cereals or cookies are frequently
on sale for good prices at the grocery store. But
such foods are rarely good for you. So you decide
to buckle down and make your own salad for
lunch – but the prices for fresh vegetables, not to
mention organically grown vegetables, seems
higher than if you just grabbed a burger at a near-
by restaurant. But consider this: The money you
“save” on fast food will only end up being spent
on medical bills in the future, as the fats, salts and
sugars you’ve been ingesting take their toll on
your health. Value meals aren’t such a value in
the long run.
Is there a way to eat well and save money? The
answer is yes! Furthermore, doing so doesn’t
require a fistful of cash. With a little “planning
and scanning,” you can slash your food budget
and enjoy healthy meals all the time!
freezer funds
Your freezer can be your biggest asset when it
comes to saving money on food. Virtually any-
thing can be frozen and thawed for use later, even
milk! You can prepare a bigger meal than you or
the family would eat, and freeze half for later.
Make sure you use air-tight containers, and label
each food with the date. Try to use your frozen
foods within a month or so.
bulk buys
Buying food at bulk warehouses can be a big help
in easing your food budget, provided you are actu-
ally getting your money’s worth. The trick to
buying bulk is research. Many “good buys” aren’t
any different than grocery stores. Make sure you
do a price comparison on foods you normally buy
in bulk.
Also, not all foods are good buys in bulk. This
will depend on how much your family will actually
eat of a given food. Some people are happy eat-
ing oatmeal every morning for their entire lives;
others only want a bowl a week, or less. Honestly
assessing your family’s eating habits is crucial to
smart shopping. Make a list of your most com-
monly eaten items – the staples – and compare
bulk store prices to your grocery store prices.
Then figure out how long it might take you to use
each item. If your family can chow down a gallon
of peanut butter every month, okay – but don’t
buy the gallon if they only eat a little each week.
habit helpers
By altering your weekly schedule by just 15 to 30
minutes, you’ll be able to save a lot on your food
budget. Try shopping weekly instead of bi-weekly
or monthly. The day before your shopping trip,
create a menu of breakfast, lunch and/or dinner
options you’d like to eat the following week, then
shop for single items accordingly. Meal planning
– and using common ingredients for several meals
– focuses your attention while at the store, and
allows you to buy only the items you need.
Furthermore, buying groceries that only require a
bag or two to tote means you might be able to ride
a bike or take the bus rather than spending gas on
your own vehicle.
Combining your freezer with bulk purchases, and
planning ahead may take a few weeks to juggle
correctly, but with a little practice and paying
attention to your likes, dislikes, and willingness to
try new things, you’ll find that your grocery budg-
et will diminish quite a bit, and you’ll be able to
resist the temptations of grease, fat and salt
offered at low prices.
Gas Guzzling? Plan Ahead!
It makes sense to visit more than one store if
it will save you money on your purchases.
On the other hand, if it costs you $3, $6, or
even $10 worth of gas to save $2, there’s no
savings at all! As you scan grocery ads, you
might want to keep track of the potential
savings at each store, and compare that to
the extra gas you’ll have to spend getting
there. If good deals can be had at multiple
stores without stretching your gas tank, go for
it! Check to see ahead of time which stores
match competitor’s prices, too. Or better yet,
see if there are any stores you can reach by
walking, biking, or taking the bus. Or car-
pool with a friend to make the most of your
grocery deals and gas expenses.
Citrus Power
...without the
stomach upset!
Buy 1 bottle, get your second
same bottle for 50% off! Now
through January 31, 2006.
itrus fruits are rich in Vitamin C,
an essential antioxidant – but they
can burn your stomach. TriVita’s
powerful Non-Acidic Vitamin C
Crystals and Vitamin C Tablets are
the solution! Mix in a spoonful of
pH balanced Crystals in water for a
morning boost, then take a Vitamin
C triple-coated tablet in the evening
to keep your reserves up all through
the night. Fight colds, flu, heart
disease and more with one of nature’s
most potent vitamins!
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C

HEALTHY LIVING seasons pick
VITAJOURNAL I 21
grapefruittart,
tangy, and terrific!
Ah, the Citrus paradisi! Even if you didn’t know that’s the
scientific name for grapefruit, it certainly sounds delectable! Grapefruits are
available all year round, but are best during the winter months. While usually
not as sweet as an orange or tangerine, grapefruit – in either its
white or pink varieties – ranks equally as high in bold flavor
and health benefits as other citrus.
Grapefruit is packed with the antioxidant Vitamin
C, which fights free radicals and free radical
damage in your body. Drinking grapefruit
juice has been studied for its preventive
effect on both lung and colon cancer, in
part by stimulating your liver to produce
enzymes that fight a wide variety of
toxins. And while tomatoes take center
stage when it comes to lycopene content
– a phytochemical with tumor-fighting
qualities – grapefruit has a generous
portion of lycopene, too.
Other benefits touted by grapefruit and
grapefruit juice include: lower risk of
breast cancer due to phytochemicals called
limonoids; possible lowering of cholesterol
levels and prevention of atherosclerosis;
prevention of the formation of kidney stones; and
protection against macular degeneration. All this in
one juicy fruit!
Selection and Storage Damage to the rind of a grapefruit
– in the form of slight discoloration, scratches, or scaling – do not impact
taste. Do look for overly soft skin by the stem-end of the fruit, or
discoloration that resembles water stains, as these may indicate a bad fruit.
Grapefruits should be firm, but have a “springy” quality in your hand. Rinds
with rough or wrinkled appearances are safe, but may indicate a thicker rind
and thus less flesh inside. Grapefruit should feel heavy for its size.
Grapefruit can be stored openly if the rind is intact, and if you will consume
them within a week. If longer storage is needed, use the vegetable crisper in
your refrigerator. Storage there will keep grapefruit good for up to three weeks.
Preparation Grapefruit can be enjoyed just like other citrus, by
simple peeling. They are traditionally sliced in half and eaten with a
spoon, sometimes with a dash of favorite seasoning.
Grapefruit can be used in virtually any recipe that also
uses other citrus fruits, including chicken and a
variety of breads. But for a simple yet novel
salad mix, try the recipe below.
Some pharmaceutical drugs are
more potent when combined with
grapefruit. If you are taking
statin drugs; immunosupressents
such as Cyclosporine; calcium
channel blocker medications
including Felodipine, Nifedipine
and Verapamil; the antihistamine
Terfenadine; the hormone Estradiol;
or the anti-viral agent Saquinavir,
then you must check with your doctor
or pharmacist on if or how much grape-
fruit is safe for you to eat.
6
TriVita’s Grapefruit-Plus
Mixed Salad
Ingredients:
2-3 cups grapefruit sections
2-3 avocados (seeded, peeled & sliced)
1-2 cup fresh raspberries
bibb lettuce
watercress
sweet vinegar & oil dressing (or similar)
Line salad plates with lettuce and watercress.
Arrange grapefruit, avocado and raspberries over the
lettuce, then sprinkle with dressing. Serves 2 to 4.
Drinking grapefruit juice has been studied
for its preventive effect on both lung and
colon cancer.

how your doctor stays healthy
They’re always telling you what to do. Do this, don’t do that; eat this, don’t eat
that. But have you ever wondered what your doctor does when he or she isn’t
treating patients? Is he getting the same daily exercise he’s telling you to get?
Is she eating all the fresh fruits and vegetables she’s telling you to? Or is there
some other “fountain of youth” that doctors keep all to themselves?
Barbara Huning
M.A., L.S.A.C.
Dr. Scott Conard
Founder TienaHealth
Dr. Brazos Minshew
Chief Scientist
Dr. Janet Maccaro
Nutritionist & Author
Dr. Brazos Minshew: No TV after 9 p.m.
Dr. Scott Conard: I go to bed within and get up
within 15 minutes of the same time every day. My
usual schedule during the week is to bed at 10 p.m.
and up at 5:18 a.m. On the weekends I usually get up
closer to 8 a.m., adding another three hours so that
my total sleep each week is above 54 hours. Great
habits lead to a great life! Good sleep is absolutely
vital – perhaps foundational is a better word. When
I become sleep-deprived my mood, vitality, and
general disposition all slide down dramatically.
Barbara Huning: My sleep varies from five
hours to nine hours per night. I need nine hours
per night to feel really rested. Generally, I sleep
well by organizing my work so that I don’t have to
worry about unfinished things at night. I took
charge of eliminating resentment, bitterness, self-
pity, and anxiety from my mind through spiritual
study and practice. I’m still working on these, but
they no longer affect my ability to rest. Anything
still bothering me at bedtime is scheduled in for
consideration at some later date. That way, it’s
covered, and I can sleep peacefully. Finally, I walk
for half an hour twice a day – it de-stresses me,
works out the kinks, and relaxes me. I think this
helps me sleep well. Good sleep is vital – each of
the 10 Essentials is vital. Without any one of
them, everything literally falls apart. This is seri-
ously true. Before I realized this, I would be
moody, disorganized and aimless simply because I
was tired and I didn’t realize how much it was
affecting me. Sleep is as critical as drinking water.
Try going without any liquids for a day see how it
affects your ability to function normally.
Dr. Janet Maccaro: I find that I function
best on about six to seven hours of sleep per night.
My hard-driving personality demands a lot of
both physical and mental energy during the day.
If I do not make sure that I get enough sleep by
making a conscious effort to do so, I feel the
effects rather quickly. To ensure that I get my
quota, again, I make the choice to do just that. I
try to unwind and relax at least an hour before
bed. I have a cup of decaffeinated herbal tea, such
as Chamomile, I take magnesium, L-Theanine,
and Passion Flower extract a half-hour before bed.
About 30 minutes later, I am sound asleep.
VJ: How about stress? How do you handle
stress in your lives?
Minshew: Exercise helps me burn off adren-
aline accumulated during a stressful day. I also
distract myself with activities that involve other
people, to avoid obsessing over my worries. My
house is always full of happy guests. I have e-mail
pen-pals, friends and family who remind me why I
work so hard: to be able to spend time with peo-
ple I love. My third and most important stress
management tool is hope. I choose to believe
that the future is bright and my hope is confirmed
through daily prayer. When I have the hope of a
bright future, that hope puts a bad day in the
proper perspective and encourages me to start the
next day fully recharged and renewed. Sleep is
my number one health improvement tool; stress
management is number two!
Conard: I view stress as a good thing in gen-
eral. The more capable I am of successfully
dealing with the stress in my life the more I will
be able to do. Stress management is incorporated
in my day – deep breathing, exercise, water,
watching out not to take in too many stimulants,
and ensuring I get the proper rest.
VitaJournal rounded up our panel of doctors and pro-
fessionals to find out the truth! How do these doctors
stay healthy? Their answers may surprise – and even
entertain – you, but one thing is clear: if it’s good
enough for your doctor, it’s good enough for you! Over
the next two issues of VitaJournal, we’ll see what they
have to say about sleep, stress and other lifestyle issues.
VitaJournal: Thank you all for taking the time to
answer these questions. Let’s jump right in and talk
about peaceful sleep. It’s one of the 10 Essentials –
how do you make sure you rest peacefully?
“Each of the 10 Essentials is vital.
Without any one of them, everything
literally falls apart. This is seriously true.”
–Barbara Huning, author of Gratitude

VITAJOURNAL I 23
In the next issue of VitaJournal,
see how our doctors deal with
weight issues, gratitude, and more!
Stress ruins your immune system…
build it back up with Green Food Complex!
TriVita’s Green Food Complex capsules and powder contain 80% Young Barley
Grass Juice and 20% Young Alfalfa Grass Juice, both packed with vitamins,
minerals, essential fatty acids and more to help your immune system operate its
best. Green Foods also offers:
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• support for your digestive and cardiovascular systems
• cleansing for your entire digestive tract
You can help defeat illness before it starts with a strong and healthy immune
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Member $29.99
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Member $34.99 Call 1.800.991.7116
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Maccaro: Five ways I cope with stress are
as follows: I walk for one hour every night
after dinner. I pray unceasingly. Since cook-
ing is a favorite pastime of mine that allows
me to be to be creative, I prepare a wonderful
gourmet meal. This not only helps me to
relieve stress, but makes my family happy at
the same time! Lastly, I connect with an old
dear friend to laugh and talk about happy
times we have shared, or I draw, sketch or
paint. Stress management is critical to my
health now and for my future well-being. In
the past, I have suffered from stress-related
illnesses. I know the agony. I do not want to
go there again! Keeping stress levels down is
not always possible, but learning how to act
rather than to react is the key when it comes
to dealing with daily stress in a positive way.
Huning: To cope with stress, I immedi-
ately turn whatever’s happening into a fun,
useful, or meaningful situation in my mind.
If the stress isn’t worth the bother, I work to
change the situation so it’s less stressful. If I
can’t change it and I can’t make sense of it,
I put it into the “someday we’ll find the
answer” category and let it go for the
moment. I laugh a lot. Tell jokes, laugh
with family and friends; watch a funny
movie. Also, I create loving moments; do
favors for people. I do this with people in
my life, and I also do this in contemplation,
by breathing and thinking about how every-
thing good I’ve ever had has come from the
kindness of others. No stressful situation
can stand in the face of that truth. I like to
exercise, especially out in nature. I go for
open land, mountains, water, fresh air, and
“quietude.” I watch the plants sway in the
breeze, and I marvel at the works of art in
nature – the spider’s web, the ant hill, the
crooked tree balanced on the edge of a cliff.
This makes me feel that everything is all
right with the world, and I am just a part of
it all. I dance, I draw pictures with watercolor
pencils. I love to cook, and garden, and sew.
Managing stress is critical. I have a pretty
stressful life. It’s not easy learning how to be
happy all the time so that you can help others
get there too, with family community
involvements, my spiritual study and prac-
tice, and on and on. It’s hard work! I am
laughing… and it’s true. If I didn’t have really
great stress-management techniques, I’d be
in bad shape, emotionally and physically.
The happier and more peaceful I become,
the more I think I am able to be helpful, but
I still have a long way to go. I intend to
work diligently and make as much progress
as I can before I die, so that I can be as helpful
as possible to others, to the world. Maybe
I’ll always be working, and that’s okay, too.
The journey is very rich and meaningful – it’s
beautiful to look for the wisdom in life. I
love what I do, and I love life beyond words.
Balancing work with family and friends and
rest and play and relaxation and spiritual
study and practice is a day-to-day learning
experience.
Save
50%on your second
same bottle
through 1.31.06

real stories
from real people
“...Vital4 has been
nothing short of
amazing.”
My experience with
TriVita’s Vital4 has
been nothing short
of amazing. I am
not diligent about
taking my vitamins
daily – however,
given this opportu-
nity to try a new B
vitamin that would
give me more energy was a great reason to be
consistent. I did not always take the Vital4 daily,
but I can say for sure that it was obvious how
much more I accomplished on the days I did take
the Vital4.
Ann M. – Columbus, TX
Note: If you have PKU, are pregnant or nursing, or are taking MAO inhibitors, do not use Energy Now!
“TriVita’s Energy Now!
sure helped me...”
I was just exhausted. Family was in
town and we had been running from
here to there. I’d had only a couple of
hours of sleep when I had to get up and
start a new day. As the day went on, I
was getting so sluggish I could hardly move. I took
one of TriVita’s Energy Now! capsules and BOOM! I
was finishing every task I needed to do. I wasn’t jit-
tery or nervous-feeling, just energized. TriVita’s
Energy Now! helped me get through a rough day!
Jill S. – High Point, NC
“I am sleeping so much better...”
When I would lie down to go to sleep, I would feel as if electricity were
flying all through my body. This was not only uncomfortable, but I could not
sleep. I would be up and down all night long. This left me tired and groggy the
next day. I found TriVita’s Sublingual B-12, B-6 & Folic Acid and thought this
may help with my energy level. After taking it for three weeks, I found the
feeling of electricity was completely gone. I am sleeping so much better, and that tired, groggy
feeling is now gone. Thank you, TriVita! Isabelle B. – Bradgate, IA
“I am sleeping so
much better...”
The day I took TriVita’s Energy
Now! for the first time was sure to
be a grueling one.
I knew the medi-
ation I was doing
would be difficult
and draining. I
took the Sublin-
gual B-12, B-6 &
Folic Acid along
with the Energy Now! And what
happened was amazing. I actually
worked seven hours in one session
with only one 15-minute break. I
had all the energy and focus I
needed to move eight people
through a strenuous process. I’m so
thankful for the Energy Now! and I
am still benefiting daily, which is
truly remarkable. Thank you,
TriVita!
Laura M. – Lone Butte, BC
“It has helped with my
energy level...”
I used to take Nitroglycerin, so when I saw
TriVita’s Sublingual B-12, B-6 & Folic Acid,
I knew it was a perfect way to take vitamin
B-12. I am very pleased. It has helped with
my energy level and cholesterol. Thank you, TriVita!
Larry B. – Beaverton, OR
“Thanks for such a
wonderful product.”
My son just loves taking TriVita’s Green Food
Complex. He is 9 years old and takes four
capsules a day. When he comes home from
school in the afternoon, he tells me how much
more energy he has and how much better he feels
since he began taking the Green Foods. Thanks
for such a wonderful product!
Ingrid S. – Woodstock, GA

The thing that makes me the happiest about my
job is that, it’s not just about talking with peo-
ple and collecting a great story about the prod-
uct. That’s a good part of it, but it’s more about
the relationship that I build with people,
because they’re telling me about some experi-
ence in their life. Of course, I end up sharing
something about my life, and we kind of just
build, you could say, a friendship. I have at least
50 people who call me throughout the year after
I’ve already taken testimonials from them, who
check on me, and update me on their life. It’s
really nice! There are some of them that I
almost feel like they’re a family member. So
that’s really the best part about it. There’s a
sense of connection that I make with them. It’s
not the same kind of relationship as with an
Emotional Wellness Coach or Health Coach,
but being there for them – they call me if some-
thing’s going on. “Oh, guess what’s happened
with my son!” That kind of thing. It’s really nice
to know that I have people who care enough
about me that they don’t just call to tell me about
themselves, but they ask about my family. It’s
really the best part about doing what I do.
I feel it actually gives me a sense of purpose.
People say, “You want to find a job that you’re
happy with.” Of course, if everybody in the
world could do what they wanted, they might
not work 40 hours a week every week! But if
you’re going to work, you want to be somewhere
happy. When I hang up the phone after a really
good testimony, and finding out what the
TriVita products did for somebody, it makes me
feel that I don’t just come into a job – it actually
shows that we have a purpose. We are chang-
ing people’s lives. And it’s not just necessarily
in the sense of supplements or vitamins. We’re
actually using those 10 Essentials that affect
those people’s lives. Sometimes, after talking
with a person, they’ll call me back and say, “You
know, if not for the conversation you and I had,
this could have been a worse situation. And
instead, it went a better way, because I decided
to use the 10 Essentials like you talked about.”
The best TriVita product for me is the VitaDaily
AM/PM Those are my favorite. I probably take
seven or eight different TriVita products, including
Sublingual B-12, B-6 & Folic Acid, but the one I
always make sure I take is the VitaDaily AM/PM.
I have been here two and half years. I actually
thought I was coming in to interview for a
receptionist position. When I was hired for
Member Services, I actually was a little antsy!
I thought, “Gosh, I really wanted a receptionist
position.” But being in Member Services, even
for two short months, really helped in switching
over to taking testimonials, because at least
I had some time to learn about the product.
The company realized it needed someone who
liked talking with other people. This job was
about having someone who could really make a
connection with people. They came to me –
I didn’t even realize the position was open!
I was told I was perfect for the job. The minute
I came over and interviewed, I thought, “Oh, I
really want to do this!” Because I can sit and
talk on the phone for two hours! It’s all funny
to me how it just landed in my lap, because it
seriously was perfect for me. It’s not that I
couldn’t do something else in this company, but
when I look at other positions within this
company, I can’t see anywhere else where I
would enjoy it as much – unless it still dealt
with the positive aspects of talking with
Members and other customers.
All of the 10 Essentials to Feeling Your Best
have changed my life; learning how to drink
more water, and eat healthier. But the thing I
love the absolute most about being here at
TriVita? It has built in me a stronger relation-
ship with God, because I am able to be more
open about it. Most other jobs, there’s no way
you can have discussions about God. Here, we
can have round-table discussions about it. Or
on the phone, I can talk with somebody and
pray with them. It has built a stronger relation-
ship between God and myself. Other places,
you might go your whole day at work and not
experience your relationship with God. You
might not talk to Him, or lean on Him. But
here at TriVita, it’s encouraged! I am very
fortunate to have this job.
VITAJOURNAL I 25
Do you have a story?
We would love to
hear it!
Send email to
story@trivita.com
or call toll free at
1.800.693.4083
from the desk of . . .
Jennifer Breeding
Product Satisfaction Consultant (Marketing Dept.)
Jennifer Breeding moved from East Tennessee to Arizona in 1997 to be with
her high school sweetheart (to whom she is now married), who had moved
west to go to school. Almost six years later, Jennifer applied for a job with a
young company called TriVita. After spending only two months in Member
Services, Jennifer was put in charge of ensuring Member satisfaction and
collecting Member testimonials. Jennifer took a few minutes from her day to
share with readers some of the joys of her job.

North America is a culture made up of many
other cultures, each with its own customs,
clothing and traditions. And fortunately for
everyone, they each have their own healthy,
unique cuisine as well! Most of the recipes
featured here are based on traditional
European, Asian, African or other continen-
tal delights imported to North America and
changed to accommodate native North
American foods. So what we now call North
American cuisine is actually a blend of sever-
al different traditions from all over the world.
In this first of a six-part series,
VitaJournal takes a look at the various
cuisines enjoyed by America’s neighbor to
the north. Canada, like the U.S., has a
wide variety of cultures living and playing
within its borders, each with its own recipes
enjoyed all year-round. To change up your
normal dining habits, take a look at what
some other cultures like to eat, and how
those foods are not only delicious, but good
for you and your family.
eating across
Canadian Food
“Canada has so many different ethnic backgrounds, each with
their unique food diets,” say Peter and Stephanie Chimilar of
British Columbia. “We have major populations from China,
Japan, India, Russia and almost every
country from Europe.”
Stephanie, a Registered Nurse for more than 30 years who is now
launching a nutritional health consulting practice, is uniquely
qualified to comment on Canadian health. “Nurses are very well
trained in the area of disease, drugs and technology, yet in my
opinion, inadequately trained in the area of health principles and the
prevention of disease,” she says. “I have come to realize
that our health is largely our own responsibility. I believe
that health is a choice, regarding how we eat, exercise,
sleep, respond to stress and manage our emotions.”
To that end, the Chimilars have focused more on fruit and vegetables
in their diet, reducing sugar intake and replacing red meat. It’s easy to do in Canada,
for it’s a country well known for its fish and shellfish
(notably mussels, lobster, scallops, salmon, char and
more); offers a wonderful selection of fresh fruits (apples,
berries, plums, peaches and pears); delectable vegetables
(endive, shallots, salad greens, and seedless cucumbers and
tomatoes); and finally, Canada is
world-renowned by chefs for its wild
rice. Exquisite wines, ciders and cheeses round
out Canada’s most sought-after foods.
partone
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VITAJOURNAL I 27
AmericaRecipes
Not in the mood for boiled reindeer, fried woodchuck,
roast polar bear or moose meat soup? That’s what native
peoples were used to making for dinner. Try some of these
Canadian recipes instead! Substitutions are allowed of
course, but most if not all ingredients are available in the
continental U.S. with a little looking around.
Quebec and Ontario are famous for their maple syrup.
Not the sugar-sweet table-top bottles most Americans
make due with, but the real article. Maple syrup contains
manganese, which is a cofactor of many enzymes that pro-
duce energy and boost antioxidant defense; it also con-
tains zinc, which is great for your heart. That makes
maple syrup sweet for your health as well as your tooth.
Try this novel recipe for using maple syrup for something
other than frozen waffles! Be sure the label reads pure
maple syrup, not maple flavor.
Ontario Apple Cider
Cashew Chicken
1/4 cup clarified butter
4 tbsp. shallots (scallion), minced
4 oz. Calvados (brandy made from hard
cider)
2 tsp. fresh thyme, chopped
1/2 cup cashews
1 tbsp. honey
1/2 cup unsalted butter
ground black pepper and salt or substi-
tute, to taste
2 chickens, quartered (about 4 lbs. total)
flour for dredging, as needed
1 1/2 cups chopped carrots, celery, onion
2 cloves garlic, chopped
2 cups apple cider
1 tbsp. cider vinegar
6 cups chicken stock
2 bay leaves
1 sprig thyme
Directions
To make the cashew butter: Sauté shal-
lots in 1 tablespoon clarified butter. Add
1 ounce Calvados and chopped thyme
and reduce by half. Remove from heat
and allow to cool. Process cashews to
medium consistency in a food processor.
Add shallots, honey and unsalted butter.
Season with salt and pepper, and process
well. Chicken: Season chicken with salt
and pepper, and dredge in flour. Brown
chicken in remaining clarified butter,
then remove chicken. Add chopped car-
rots, celery, onion and garlic to the pan,
and sauté for 1 minute. Add remaining
Calvados, cider and vinegar; reduce by
half. Return chicken to pan. Add chicken
stock and herbs. Cover and braise until
done (usually 15 minutes). Remove
chicken from pan and reduce stock by
one-half. Strain sauce, swirl in cashew
butter and season to taste. Ladle sauce
over chicken and serve. Serves 8.
Maple Squash Soup
3 lbs. butternut squash
2 onions
2 tbsp. grated ginger
6 tbsp. olive oil
12 cups chicken stock
pure maple syrup (to taste)
fresh mint, chopped
Directions
Peel squash, remove seeds and toast seeds
in hot oven. Dice squash and onion, then
“sweat” the squash, onion and ginger in the
oil. Add chicken stock and bring to boil,
then simmer for 40 minutes. Purée the
soup and strain into clean pot. Season
with maple syrup to taste, and add toasted
seeds and mint on top. Serves 8 to 10.
Lake Nipigon Garlic
Fried Trout
4 trout fillets
1/2 cup clarified butter
4 tbsp. whole butter
8 cloves garlic, sliced thin
1/2 cup fresh lemon juice
1 tsp. parsley, chopped
salt or substitute, and pepper to taste
flour (for dredging)
Directions
Season trout with salt and pepper, then
dredge in flour. Pan-fry trout in clarified
butter until lightly browned. Cook
through. Remove fillets and degrease
pan. Add whole butter and cook until it
begins to brown, then add garlic and sauté
until the garlic begins to brown. Add
lemon juice and parsley. Swirl to com-
bine with butter. Top fish with this sauce
and serve. Serves 4.
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౱౲౳ Next stop: Chattanooga
VitaJournal March/April 2006
North
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Dear Friends,
The “New Year’s Resolution” is often associated with changes we don’t feel like making. This
year, I invite you to use part of the method we use in our Solution-Focused Coaching. Turn the
process inside-out, and focus on the results you want – using a creative approach that taps your
excitement about the result. Did you know that one of the most powerful things you can do to
change your life is to imagine how you want things to be? What do you think would happen if
you imagined yourself having already achieved your goal and enjoying the rich rewards? What
do you think might happen if you see yourself clearly, goal attained and life enriched, enjoying
an ordinary day?
The reason this visioning process works is that our vision is the first step to bringing an idea into
reality. This is how all ideas come to pass – yet we often skip this crucial step, and find ourselves
with muddy results arising from a muddy vision. When we start with our excitement about the
vision of the results, our path from here to there begins to form as well – and we move forward
with the excitement of anticipation.
Imagination adds the spark of creative energy which helps us to skip over “anticipated” obstacles
and step into our “Dream Picture.” How fast you get there depends on two things: an image of
where you are going, so vivid in your mind that you feel yourself really there; and action, which
makes pieces of the picture happen in real life. One interesting fact is that often, putting small
pieces of your picture into action – the easy parts – helps the rest of it begin to happen as well.
I’ll give you an example of how I used this to improve my own life. A while back I wanted to
deepen my inter-family social relationships – create more family-to-family social times and
strong friendships between both parents and children. As I imagined this in detail, I paid close
attention to everything I saw in my “Dream Picture.” The image was a warm, homespun glow,
my family sitting casually around my kitchen with another family, the parents talking together
and the kids running through, laughing together. This feeling reminded me of simpler times,
which brought an image of mason jars with homemade labels filled with dry goods. Blueberry
jam and biscuits made from scratch . . . you get the picture. So, the first real-life change I made
was to buy a set of mason jars and put all of my whole grains in them, with cute little homemade
labels. Even my son noticed and felt the difference.
Making that tiny part of my dream a reality felt thrilling. I felt I was pulling my dream out of
thin air and into reality. After finishing the labels, I spontaneously called a new friend and
asked her family to dinner. During that dinner I pretended that we were already very
long-time friends. The next day she sent me a note telling me how deeply refreshing the
evening was, and how grateful she is for our friendship. I did the same with two other friend-
ships, and within a couple of weeks I had lifted my inter-family social life to a whole new level
– beyond challenges I could have wrestled with for months. My “Dream Picture” came into
reality so quickly because I didn’t bother with the barriers – instead, I set about to put the
pieces of the dream into place, bit by bit.
I invite you to lavish yourself with the promise of a dream come true. Make it very real in your
mind, imagining so vividly that you feel you are really there. See everything in detail: what are
you wearing? How do you behave? How do others behave differently? What else is different?
Then go about bringing that dream into reality in small ways. Start with the effortless pieces.
Experiment with it. Imagine your dreams are already here, and put them into action, bit by bit.
The truth is, we are always changing, moment to moment. We can choose the direction we
want to go in. When we do, minor miracles really do happen.
Barbara Huning, M.A., L.S.A.C.
Director, Emotional Health Services
Barbara Huning brings 20 years of
clinical, coaching and team-building
experience to TriVita. As the Director
of Emotional Health Services, Barbara
creates coaching programs and publi-
cations that inspire TriVita Members to
make choices that bring them greater
health and joy.
dream come true this new year
Call our Health Coaches
today and see how Health
Coaching can help you now,
and in the future.
Barbara Huning,
M.A., L.S.A.C.
Director of
Emotional
Health Services
With solution-focused
coaching, you can survive,
and even thrive:
physically, emotionally
and spiritually.
1.800.770.7013
make a

VITAJOURNAL I 29
HEALTHY LIVING find out now
do you feel like you’re rushing through each day
without a moment to catch your breath?
toobusy?being too busy robs you of the joy of living.
It also causes chronic stress,
increases health risks and damages relationships.
are you too busy? find out now!
Read each of the following statements
then choose the answer that describes
you best.
Use this scale to answer each question
and keep track of your score.
The statement is true of me:
1 = Never
2 = Sometimes
3 = Often true
4 = Always true
___ I prefer to do most things myself.
I’d rather not ask for help.
___ I get very impatient when I have to wait or
stand in long, slow-moving lines.
___ I am in a hurry, racing against the clock.
___ I get irritated when I am interrupted.
___ I am busy and keep many "irons in the fire."
___ I find myself doing two or three things at
one time, such as eating lunch, writing a
memo, and talking on the phone.
___ I bite off more than I can chew.
___ I feel guilty when I am not working on
something.
___ Things just never seem to get done fast
enough for me.
___ I lose my temper if things don’t go my way.
___ I spend a lot of time mentally planning and
thinking about future events.
___ I find myself continuing to work after my
co-workers have called it quits.
___ I get frustrated when people don’t meet my
standards of perfection.
___ I get upset when I am in situations where I
cannot be in control.
___ I tend to put myself under pressure with
self-imposed deadlines.
___ It is hard for me to relax when I’m not
working.
___ I spend more time working than
socializing with friends or pursuing
hobbies and leisure activities.
Now add up the numbers you assigned to
the statements above to see your score.
20-39 You enjoy a healthy balance between
getting things done and taking time for your-
self. Congratulations!
40-59 You are mildly overdoing it. You
have a tendency to become too busy.
Remember to take time for family and the
things that are truly important to you, and
don’t be afraid to say "no."
60-80 You are really overdoing it! It’s time
to make some changes! You’re too busy and
your life is not in balance. This extreme
lifestyle may be endangering your emotional
health and your physical well-being.
Fight
free radical
damage,
disease
and aging.
TriVita Super Antioxidant Complex™
contains the phytonutrients your body
needs to combat free radical damage
and preserve vital health.
• Combats fatigue and harmful
effects of stress
• Supports the immune system
• Helps improve mood, mental
clarity and cognitive ability
• Reduces risk of heart disease,
stroke and cancer
Member $24.99
1.800.991.7116
Combat
stress

Light up your life with bulb vegetables, and lower cholesterol at the same time!
They may not offer enough light to read by, but bulb
vegetables do offer you delicious choices for spicing up an
enormous variety of meals – they can even be meals them-
selves. Imagine your favorite Italian dishes without garlic
or onion! And, as if being savory and mouth-watering
weren’t enough, these bulb veggies are among the most
potent cholesterol fighters found in nature. So whether
you’re looking for a new way to use these round, flavorful
vegetables or want to lower your triglycerides, take a look
at how “changing your bulbs” can accomplish both!
Can you smell Mom’s spaghetti sauce cooking in the
kitchen? The aroma of garlic in the air that makes your
mouth water in anticipation? Think about how good that
sauce tastes… and smile even wider, knowing that the gar-
lic and onions in that meal are helping to improve your
heart and health!
Bulb vegetables include garlic, leeks, onions, and fennel.
These are all closely related vegetables – from the family
Allium – with similar healthy properties, even if their indi-
vidual tastes vary. All Allium plants has been shown to
reduce LDL – “bad” cholesterol. Better still, regular
consumption of these bulbs increases HDL… the good
cholesterol. Why is that important? Because this combi-
nation of lowering the bad and raising the good helps
prevent plaque from building up in your arteries – build-up
that leads to atherosclerosis. If this plaque gets to be too
large, it will lead to heart attack or stroke. Additionally,
these vegetables can lower high blood pressure, another
risk factor for heart attack and stroke.
The beneficial effects of the bulb veggies are due to sulphur
compounds, the same compounds that give the bulbs their
distinctive odor and taste. Plus, each of the bulbs has its
own additional healthy properties:
Bulb
onion
leeks
garlic manganese,
Vitamin B-6,
Vitamin C,
selenium
lowers free radicals,
lowers homocys-
teine, acts as an
anti-bacterial, anti-
inflammatory and
anti-viral, may help
reduce pain of
osteoarthritis, may
help prevent
asthma attacks
fennel Vitamin C,
fiber, folate,
potassium
acts as an anti-
inflammatory and
anti-microbial,
reduces multiple
cancer risks, helps
prevent ear infec-
tions, decreases
risk of nerve dam-
age, lowers homo-
cysteine
manganese,
Vitamin B-6,
Vitamin C,
folate, iron
reduces colon and
prostate cancer risk,
stabilizes blood
sugar, lowers free
radicals
allicin,
chromium,
Vitamin C,
quercitin
lowers high blood
sugar, reduces colon
cancer risk, boosts
bone health, acts as
an anti-inflammatory
Nutrients Effect
Remember, these benefits are all
in addition to the bulb’s natural
ability to lower total triglyceride
levels and increase healthy
cholesterol. Change your bulbs
daily for an unmatched boost to
your heart health!
thechanging bulbs

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