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2 l VITAJOURNAL trivita.com
10Essentialsfor health and wellness
Good health is a gift to be treasured and
nurtured every day. TriVita joyfully shares
these keys to helping you experience
wellness®: the 10 Essentials of physical,
emotional and spiritual health.
Physical
1. Breathe Deeply
Let your lungs fill deep down, hold,
then exhale toxins and stress.
2. Drink Water
Nature’s best beverage not only quenches
thirst, but also enhances energy.
3. Sleep Peacefully
Every body needs the rest and repair
that comes with a regular sleep routine.
4. Eat Nutritiously
Feed both body and mind with
healthy, nourishing food for life.
5. Enjoy Activity
Let an active lifestyle move you to
improved health and wellness in all ways.
Emotional
6. Give and Receive Love
Offer and accept the greatest gift, and you
can enhance your immune system.
7. Be Forgiving
When you let go of old grudges, your hands
are open to accept feelings of peace.
8. Practice Gratitude
A thankful heart releases stress, making
room for greater happiness and health.
9. Develop Acceptance
If you can’t change it, accept it and move
on. Worry will shrink, serenity will grow.
Spiritual
10. Develop a Relationship with God
Nurture the spiritual aspect of your life
to achieve complete well-being.
This October VitaJournal is filled with great health information to help
you create greater health and wellness. Be sure to take some time to
enjoy the articles and reflect on how you can apply these wonderful ideas
and information to your daily life.
We are proud to join with many other organizations in making October
Women’s Health Awareness Month. Dr. Pon, who graciously and
passionately serves on our Medical Advisory Board, shares her knowledge
and experience in an article about helping women understand their
bodies and what they can do to improve and enhance their health.
Each of the articles in the VitaJournal expresses a way in which one of the 10 Essentials can be
practiced in your life. See the 10 Essentials for Health and Wellness listed on this page. As Dr. Scott
Conard once said to me, “If my patients would practice the 10 Essentials, nearly 75% would not have
to see me except for their medical check-ups!”
This has been so true in my own wellness journey. I just returned home from a trip near the Arctic
Circle. It was very physically demanding at 64 years of age but what a great opportunity for me to
challenge my degree of health and fitness. I remember when I lost my health at age 50, I could not
walk a half mile without excruciating pain. On this trip, I was loaded with a backpack that sometimes
weighed half my body weight. When we landed by helicopter in the vast wilderness of the McKenzie
Mountains, the place appeared as if it was the moon, with lots of rock and no trees. I soon learned
how to enjoy God’s rock garden as I boulder-hopped and climbed the mountains made up of cliffs and
rock slides.
It was so gratifying to know that the wellness journey I embraced 14 years ago had led me to robust
health and fitness that I could enjoy in a remote wilderness area. TriVita products and practice of the
10 Essentials have totally changed my life. I want to encourage you that no matter what your current
state of health, you can experience greater wellness. The body has an amazing ability to heal and
strengthen itself if given the right nutrients and nurturing.
One wonderful thing about October and the fall season is the opportunity to be outdoors in the
beautiful weather. I know my 83-year-old mother will be up at dawn and out walking – enjoying the
bird life and beautiful Arizona sunrises. When I make an early morning call and she has just returned
from a walk, her voice is full of vitality and energized by the many benefits of walking. Walking for 30
minutes a day is one of the greatest things you can do for your health, helping with everything from
mood enhancement and detoxification to the strengthening of bones and muscles.
But even a gentle stroll will create wellness benefits as it gives opportunity for reflection and gratitude.
Strolling is not about fitness or exercise but about meandering, pausing, and even taking time for
prayer and praise to our Creator. I especially love to stroll down by the creek when I am at my ranch
as it gives time for tranquility and quietness of the soul.
In your pursuit of wellness don’t forget the inner you. Complete your days by letting go of all lingering
resentment. There is a Bible verse that says to not let the sun go down on your wrath. Daily forgiveness
and letting go of all the offenses and hurts in your life can contribute to a healthier you.
May you pursue health and wellness with passion and purpose.
Michael Ellison, CEO & Founder
P.S. Check out my blog at trivita.com as I feature amazing stories of Affiliates who are sharing the
wellness benefits of Nopalea with others.
Experiencing robust
health at any age
by Michael R. Ellison, CEO & Founder
"The body has an amazing ability to heal and strengthen itself
if given the right nutrients and nurturing."

ON MY MIND
EDITOR’s NOTE
E
ach October the VitaJournal focuses on
women’s health, and once again we’re
featuring articles surrounding topics that
women deal with. Dr. Pon shares an informative,
positive article about menopause on pages 4-5.
I remember growing up and hearing my mom
vaguely talk about it, and it was all so “hush-hush,”
as though it was taboo. How could something that
was all part of our make-up be looked upon so
negatively and as something to dread?
Being of “that age” today, I can attest that
this time of my life is glorious. Would I rather
be younger and not have to randomly fan
myself in the middle of an air-conditioned
room where everyone else seems to be quite
cool? Perhaps… but there’s no question that
knowledge is power. Knowing what is going
on in your body and then responding to it
naturally makes all the difference in the
world. Thanks to my 10 years with TriVita,
I’ve learned how to respond to my body’s
changes and needs, and it certainly has
paid off!
Also in this issue, Dr. Judy speaks to the
“empty nest syndrome.” Having gone through
this myself a few years ago, I can say it was
difficult, but also exciting. Although it did feel
odd, I had a great support system of friends
who kept me busy, which continues on today.
I’ve never enjoyed my life more than I do
right now, and I am very grateful for my good
health, family, career and incredible friends.
Being 50(ish) is definitely fabulous for me!
I encourage each of you to take advantage
of the special savings offered this month by
calling one of our Wellness Consultants at
1-800-991-7116. They’re not just there to take
your order, but to listen and offer solutions
to your particular health concerns.
22 The Empty Nest Syndrome
Handling the highs and heart-
aches when children leave.
24 How to Give Yourself a
Career Makeover
Stop dreaming and
start planning.
25 “Isn’t Wellness a
Wonderful Thing?”
Nopalea is helping Bob and
Sheryl enjoy newfound
good health.
OCTOBER2010
Inside
1-800-991-7116 October 2010 l 3
Vitamin B-12’s
emotional
benefits 6
Protect your eyes from
serious threats 10
Prices listed in this VitaJournal are current as of the date of printing. The information in this VitaJournal may contain errors or inaccuracies. We reserve the
right to change prices, selections, update information and limit quantities without prior notice. Experience Wellness is a registered trademark of TriVita Inc.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent
any disease. If pregnant, nursing or allergic to any foods/ingredients, consult a healthcare provider before using any nutritional supplements. To report a
serious adverse event or obtain product information, contact 1-800-991-7116.
4 How to Live Well
Through Menopause
It can open a door into a new,
positive phase.
8 Taking the “Flame”
Out of Inflammation
Curb runaway inflammation
and improve health.
11 Healthy Harvest Foods
Time to savor pumpkins, squash
and other seasonal favorites.
14 Will Nopalea™ Help You
Live a Pain-Free Life?
Take the Nopalea Wellness
Challenge and find out
for yourself.
Kathy and Mike’s pain-free
backpacking trips 17 Pam Knox, Editor of Publications
We value your feedback.
Please send your comments to: editor@vitajournal.com
or mail to Editor, c/o TriVita, Inc., 16100 N. Greenway
Hayden Loop, Suite 950, Scottsdale, AZ 85260

Making the most of
a natural phase
N
ight sweats, hot flashes,
weight gain – it seems that
most of what we hear about
menopause focuses on the downside
of this natural part of a woman’s life.
But as a physician with specialty
training in healthy aging, I’d like to
point out some of the positive aspects.
Compared to previous generations,
women today entering or past
menopause generally:
• Are healthier
• Feel younger than their years
• Lead more active lives
• Are pursuing (or taking up) challenging,
rewarding careers
Of course, there are the hot flashes, etc., but
this transition period out of the reproductive
years can be a door into a new and
positive phase.
The decades ahead
Most of today's women will live 25 to 30 years
— one-third of their lives — after menopause.
An understanding of the body's changes during
this phase of life can better prepare you to
safeguard your health during your later years.
There are many different considerations a
woman needs to take as she approaches or
moves through “the change.”
To help control the symptoms of menopause,
some women can take hormones, called
menopausal hormone therapy (MHT). The use
of MHT has been debated a great deal since the
landmark Women's Health Initiative (WHI)
Hormone Study findings were released in 2002.
Before this study, it was thought that MHT
could ward off heart disease, osteoporosis and
cancer, while improving women's quality of life.
Findings from clinical trials showed that this
was not so. In fact, long-term use of MHT has
some serious risks. New results from the WHI
confirmed that using MHT does not protect
against coronary heart disease.
There is good news, however: The results also
suggest that short-term use of MHT does not
increase heart disease risk in women who begin
MHT within 10 years of onset of menopause.
But, it appears that the longer a woman waits
to begin MHT after the onset of menopause,
the greater her risk of developing heart disease.
More research is needed to fully understand
this issue.
A woman whose uterus has been removed can
use estrogen alone to control her symptoms.
But a woman who still has a uterus must take
progesterone or a progestin (a man-made
progesterone) along with the estrogen. These
hormones will probably help with menopause
symptoms and protect against the bone loss
that can happen at menopause. However, there
is a chance your symptoms will come back
when you stop MHT.
Once a woman reaches menopause, MHT
currently is recommended only as a short-term
treatment of moderate to severe symptoms
such as hot flashes or night sweats. Long-term
use of MHT is no longer advised, and doctors
very rarely prescribe MHT to prevent certain
chronic diseases, like osteoporosis. A woman
should talk about the benefits and risks of
using MHT with her doctor to decide if MHT
is right for her.
Minimize the “menopot”
Weight gain around the middle, sometimes
called the “menopot,” is a common issue for
women around the time of menopause. The
exact cause has been blamed on a number of
things, including genetics, fluctuating hormones
and reduced physical activity. It’s important to
realize that metabolism naturally slows down
with age, so fewer calories are needed to sustain
your current weight. But if you continue to eat
By Tammy Pon, M.D.
Livingwell
through
menopause

1-800-991-7116 October 2010 l 5
the same amount of food, you’ll gain weight.
Reduced physical activity can also contribute
to increased weight in the menopause years. As
we age we lose lean muscle tissue, which burns
calories. By maintaining or increasing your
activity level, you can help keep the menopot
under control.
Of course, healthy eating, exercise and getting
all the nutrients we need are vital to wellness at
any stage of life. Around menopause, a woman
should be especially careful to get enough
calcium and Vitamin D to help protect against
the bone loss that can accompany falling levels
of estrogen. Women under 50 years old need
at least 1,000 milligrams of calcium each day,
and at least 200 International Units (IU) of
Vitamin D. Women over 50 need at least 1,200
milligrams of calcium and at least 400 IU of
Vitamin D.
Many women find relief from menopause
symptoms through nutraceutical supplements.
To find out which TriVita products may help
address your health concerns, call a Wellness
Consultant at 1-800-991-7116.
Finally, following the 10 Essentials for Health
and Wellness (see page 2) can help us all make
the most of any phase of life.
Tammy Pon, M.D., is a member of TriVita’s Medical
Advisory Board. A Functional Medicine physician, she
received her medical degree from the University of
Texas in Houston. Dr. Pon completed specialty training
in Healthy Aging.
W
hen hormones – estrogen, progesterone and testosterone – are unbalanced, they
can lead to the adverse reactions many women have to menopause. Using the
chart below, rate your symptoms on a scale of 0 to 5, 5 being the most severe.
Add up the points you scored in each section. If your scores total:
0-8: This hormone is probably not an issue for you.
9-18: This hormone could be causing symptoms for you.
19-25: This hormone is probably at the heart of your symptoms.
See your healthcare provider to have your hormones tested.
Menopause Symptoms
Rate your menopause symptoms on a scale of 0 to 5 with 5 being the most severe.
Signs of low estrogen
Hot Flashes 0 1 2 3 4 5
Night Sweats 0 1 2 3 4 5
Low Energy 0 1 2 3 4 5
(Mental/physical)
Low Moods 0 1 2 3 4 5
(No emotional energy)
Bladder Urgency 0 1 2 3 4 5
(Including incontinence when you cough or sneeze)
Signs of low progesterone
Ache in joints 0 1 2 3 4 5
(Hips, low back, knees, fingers, etc.)
Allergies getting worse 0 1 2 3 4 5
Wide mood swings 0 1 2 3 4 5
(Anxious, tense, irritable)
Brain fog 0 1 2 3 4 5
(Often unable to think clearly)
General inflammation 0 1 2 3 4 5
Signs of low testosterone
Low motivation/increased apathy 0 1 2 3 4 5
Low libido 0 1 2 3 4 5
(Sexual interest)
Reduced strength/muscle tone 0 1 2 3 4 5
Shorter attention span 0 1 2 3 4 5
More unsure of yourself/frightened 0 1 2 3 4 5
Balancing hormones: Test yourself

A
s the TriVita wellness
community knows, health
is more than just a physical
issue. Our emotional health plays an
important role, too, and getting enough
of the right nutrients can affect our
moods and feelings. As we celebrate
women’s health this month, I’d like to
look at some of the emotional aspects
of health, hormones and Vitamin B-12.
We know that all living things have cycles, and
men as well as women are subject to fluctuations
in hormones and emotions. For women especially,
though, the ebb and flow of hormones before, during
and after menopause can have real, troublesome
emotional symptoms. These can include feelings
of sadness, irritability and anger, fatigue and mood
swings. In some cases, I’d say that the problem may
be at least partly due to a B-12 deficiency (of course,
your own healthcare professional is the best source for
medical guidance).
B-12 and mood: a strong connection
Thanks to rigorous studies by my colleagues in
medical research, we know that people who have a
B-12 deficiency can suffer from a range of emotional/
mental symptoms, including mood swings, mental
confusion and forgetfulness. That’s why one of the
first things I do when people complain of these
problems is make sure they are getting enough of the
essential vitamins like B-12.
If you’re over 40, a strict vegetarian or have thyroid,
liver or kidney problems, you’re at risk for B-12
deficiency. As we age, our bodies may become less
able to absorb some vitamins efficiently, especially
in the case of Vitamin B-12. Without enough B-12,
other vitamins like folate and B-6 cannot function
normally within the body.
Youth is not a protector against B-12 deficiency
It’s important to note that older adults aren’t the
only ones who are at risk of B-12 deficiencies. While
it’s true that the body’s ability to absorb B vitamins
from food decreases with age, younger people can be
deficient, too. One study looked at three age groups,
ages 26 to 65 plus, and found that a consistent
number of people in all three groups had B-12
deficiencies. Even more interesting: Regardless of age,
those who didn’t take a B-12 supplement were twice
as likely to be B-12 deficient as those who did.
So even if you’re a woman years away from
menopause, it’s possible that you’re not getting
enough B-12. Because of the known link between
B-12 and mood, it’s also possible that this gap is
worsening the symptoms of fluctuating hormones.
If you or someone in your life is struggling with mood
issues, low energy and related symptoms, I urge you
to consider making healthy changes. It’s important to
exercise, eat right, and do all you can to promote your
own physical and emotional health. For maximum
results from supplementation, I recommend TriVita’s
B-12 products, which offer maximum absorption.
From mental confusion to mood swings
For years, clinical evidence has been building to
show that those who have a B-12 deficiency can
experience symptoms caused by decreased mental
and nerve functioning. These symptoms can include
mental confusion and forgetfulness, mood swings and
even psychotic behavior like seeing and/or hearing
Scott Conard, M.D., is the founder of TienaHealth,
an organization of medical doctors in primary
care practice who emphasize healthy lifestyles
to maintain wellness. Dr. Conard is considered
a national expert on disease prevention.
TienaHealth also conducts clinical trials.
Scott Conard, M.D.
Founder, TienaHealth
B-12 Update
By Dr. Scott Conard
The emotional benefits of Vitamin B-12
There's special meaning for women's health

things. Because of these associations, one of the first
things I do when people complain of these problems
is make sure they are getting enough of the essential
vitamins like B-12.
As a doctor, I know the importance of maintaining
appropriate levels of these essential vitamins,
especially Vitamin B-12. That’s why I applaud those
who supplement their healthy diets with TriVita
Sublingual B-12 products, and encourage others to
see how they might benefit, too.
Unlike injections, or pills that you swallow,
Sublingual B-12 dissolves under the tongue for
maximum absorption and maximum benefit. For
women especially, this could make a positive
difference in mental clarity, mood and overall
emotional health.
1-800-991-7116 October 2010 l 7
Faster-acting, longer-lasting and more potent
than ever before with three times the Vitamin B-12
TriVita Super Sublingual B-12 helps you achieve:
• Sustained mental energy, stamina and alertness
• Improved mood with a more positive outlook on life
• Greater mental focus, clarity and concentration
• Sharper memory with less forgetfulness
Plus, Super Sublingual B-12 gives your brain and nerves
the essential nutrients they need to help replenish brain
fuel and help repair damaged nerves. And all this is yours
with a convenient, once-a-day tablet.
Alfred Libby, M.D. – Inventor of TriVita Sublingual B-12, B-6 Folic Acid
Dr. Libby, a renowned nutraceutical pioneer, worked to help hundreds of patients feel
better every day. An associate of Dr. Linus Pauling (Nobel Prize Laureate), Dr. Libby
developed this unique, sublingual delivery system for his own patients. It was
known to give similar mental energy results as B-12 shots, but without the
shots’ added pain and expense.Alfred Libby, M.D.
SUP
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“I started taking Super B… and it
was like renewing my mind.”
“I am 72 and walk several miles a week; I also
use a stationary bike, and I try to do some
weight work regularly. I see people my age
and they are crippled and can’t walk, or
they’re overweight. I started with TriVita’s
Sublingual B-12, then switched to Super B-12.
In the past I’ve tried other brands of B-12, but
they don’t give me the energy that Super B
does. With Super B, I have more awareness
and energy.
Recently I had some digestive issues and
stopped taking Super B to try to identify the
problem. It wasn’t the Super B, but I added
new problems: my stress level was higher
and my memory was a little off. I started
taking Super B again, and it was like
renewing my mind.
The energy I get from Super B helps me be
very active at our church: I work as a volunteer
at conferences, and also take part in prayer
meetings twice a week. I am not on any
medication. So many people ask me what I
use and where I get my products, and I refer
them to TriVita. My gift is to share what I find.
I am energetic, and plan to stay that way until I
go to my eternal home.”
Louise R., Member – Fort Mill, SC
success stories

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Drink it and thrive!
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I
nflammation resembles a domino
effect: A single event may trigger a
domino effect of inflammatory
reactions. While many of the reactions
are fairly predictable, many others are
not. They seem to involve amazingly
complicated patterns unique to the
individual. Still, all inflammation is
caused by four basic triggers.
Inflammation triggers
Inflammation is the response to four basic triggers
– all of which cause tissue injury. Our body
responds to injury with inflammation.
• Trauma
We usually think of trauma as a direct injury
that causes pain and distress. However, a
sedentary lifestyle can also be a serious cause of
trauma because our body was made to move!
The more we move, the more we are able to
move – and the more we want to move. The
less we move, the less we are able to move. Our
muscles and other tissues shorten and atrophy.
Then, any movement causes injury. So, the less
we move, the less we want to move.
• Toxins
Toxicity causes cells to rupture in the same
way that a needle causes a balloon to pop. It’s
estimated that humans create 700,000 tons
of pollution and waste every day! Between
toxins created outside and inside our body,
we are constantly bathed in inflammation-
producing poison.
• Deficiency
Deficiencies also cause inflammation. For
example, an Omega-3 essential fatty acid (EFA)
deficiency leaves the cell walls weak and unable
to function normally. If the cell wall is too thin,
even normal cell activity will cause the cell to
pop and trigger the domino effect of inflamma-
tion. Similarly, deficiency of other nutrients can
have a catastrophic effect on cells within your
body. (A deficiency in oxygen, water, sleep and
circulation can also trigger inflammation.)
• Stress
When we assess a situation as stressful, our
brain releases chemicals called catecholamines
that trigger the release of many inflammatory
processes. For example, stress causes the release
of insulin – a pro-inflammatory hormone. Too
much stress over too long a period of time will
cause insulin resistance (IR). Other stress-
related chemicals reduce circulation to our
digestive and reproductive systems and trigger
inflammation from blood deficiency.
Take the “flame” out of inflammation
Once runaway inflammation is triggered, it
follows an amazingly intricate course leading to
catastrophe. It is as if tens of thousands of
dominoes are falling in an extremely complex
design. Many of the steps are known to medical
science, but many are not. One thing we know
and have known for years: stop the runaway
inflammation and health will improve!
Betalains in Nopalea™ are anti-inflammatory
nutrients. They help your body do what it does
best: heal itself with controlled inflammation
while neutralizing the flames of runaway inflam-
mation. So, we can say with confidence that if
runaway inflammation is the problem, reducing
that inflammation is part of the solution!
Have you taken the Nopalea Wellnes Challenge?
See page 14.
By Brazos Minshew,
Chief Science Officer

1-800-991-7116 October 2010 l 9
Like so many people, TriVita employees
have experienced remarkable results
with Nopalea. This month, Ginny
Schoonaert in the Publications
Department shares the story of her
wellness challenges, and how Nopalea
has helped her thrive.
F
or many people, surgical removal of a
bunion (a deformed joint at the base of
the big toe) creates extreme pain that can
go on for days or weeks. Powerful pain pills are
often prescribed to ease the impact of having
part of your foot cut off, re-aligned and pinned
or screwed back together. But that kind of pain
didn’t happen for Ginny, and she thinks
Nopalea is the reason.
Seeking relief from long-term foot pain (a
souvenir of years of ballet dancing and wearing
uncomfortable high-heeled shoes), Ginny was
among the first to try Nopalea when it was
introduced. After just one week, she found that
“I didn’t have to go home and rub my toes and
feet that used to hurt so badly at the end of a
day.” But she realized the relief wasn’t a cure,
and that if she stopped taking Nopalea, the pain
would come aching back.
“By the second day, I was done
with the pain pills”
So, after delaying surgery for almost three years,
she had the operation done in the summer of
2010. “Everyone told me beforehand that I’d be
in so much pain afterward, but I can honestly
say that on a scale of 1-10, it was maybe a 6 –
and that was just the first day after surgery. By
the second day, I was done with the pain pills; I
just didn’t need them. A few days later, my foot
surgeon asked me if I had enough pain pills. I
told him I hardly took any, and he said ‘What
are you going to do with the extras? Sell them
on eBay?’” Could inflammation-fighting Nopalea
have built up a reservoir of pain relief for Ginny?
She certainly thinks so.
As a member of the TriVita team that produces
the VitaJournal, catalogs and other materials,
Ginny wears many hats, and is often under
deadline pressure to do three or four things at
once. “Nopalea helps me feel more energized; I
can do more in my job and around the house,”
she reports.
“We’re the Nopalea family”
That house is also home to her husband Gary, an
Affiliate Member, and their six cats. Gary has a
bad back, and in the past when his back “went
out,” he’d be sidelined for a week. Now that he
takes Nopalea, though, when he feels a twinge,
“He increases his Nopalea, and by the end of the
day, he’s fine,” says Ginny. One of their cats,
Sherpa, also takes Nopalea. (Note: Nopalea was
developed for human consumption.) Sherpa’s
spinal disc troubles were so acute that she got
around by dragging her hind legs – until Ginny
started giving her Nopalea. “Now she runs
through the house, and I tell her ‘Slow down! You
do have a back problem!’”
“We’re the Nopalea family,” she sums up. While
Ginny trusts her wellness to several other
TriVita products as well, if she could take only
one it would be Nopalea, simply because “I don’t
want to be in pain.”
To those who have yet to try this amazing
anti-inflammatory wellness drink, Ginny has
some plain advice: “Try it! Just try it. It’s natural
and it works.”
To find out more about Nopalea, see page 8.
Experiencing Wellness within TriVita
Surgery removed the bunion,
Nopalea™ eased the pain
WhyGinnygotbackonherfeetso
fastafteratroublesomeoperation
Ginny Schoonaert
Executive Assistant
With TriVita since 2003

VISIONProtect your eyes from
the “big three” threats
By C. Maxwell Phillips, LDO
How a lack of knowledge erodes
L
oss of vision is not a normal
part of aging. It is a condition
to be vigorously treated and
meticulously prevented.
The most destructive disorder that
affects our vision is a lack of knowl-
edge. We need to know how to protect
our eyes as we go through life. You
should visit a doctor that specializes in
the health of your eyes for regular eye
examinations.
The “Big Three”
The three most common diseases that cause
blindness are cataracts, macular degeneration
and glaucoma.
Cataracts: Cataracts are an opaque buildup of
damaged proteins in the lens of the eye. They
are the leading cause of visual decline in those
over 65. In fact, most people in that age group
have at least the beginnings of cataract forma-
tion. Many factors contribute to the
development of cataracts, but damage by free
radicals (unstable, damaging molecules in the
body) is believed to play a major role.
Cataracts can be removed surgically; however,
surgery does not result in completely normal
vision. Clearly, preventing cataracts would be
preferable. Vision-specific antioxidants as well as
vitamins and minerals are indispensable in
protecting your eyes from cataracts.
Macular degeneration: The lens of the eye
focuses an image of the world on a portion of
the retina called the macula, the area of finest
visual perception. After cataracts, damage to the
macula is the second most common cause of
visual impairment (but not blindness) in those
over 65. Smoking, high blood pressure, and
atherosclerosis (hardening of the arteries) are
associated with macular degeneration. Bright
light also appears to play a role by creating
damaging free radicals. Gradual deterioration of
the macula is called macular degeneration.
In the most common form of macular degenera-
tion – dry macular degeneration – a substance
known as lipofuscin accumulates in the lining of
the retina. A much less common form of
macular degeneration involves the abnormal
growth of blood vessels (wet macular degenera-
tion). This can be treated very successfully, if
attended to soon enough, but may lead to
irreversible blindness if left untreated. For this
reason, medical consultation in all cases of
macular degeneration (or any other type of
vision loss) is essential.
Glaucoma: Glaucoma is the third most
common eye disorder, the second leading cause
of legal blindness in the U.S., and the first
leading cause of blindness in African-
Americans. Unfortunately, most of the time
glaucoma presents no symptoms until perma-
nent damage has been done. It is estimated that
2.5 million Americans have glaucoma – and half
of these people do not know they have it. For
this reason, regular checkups are advisable.
What can we do?
Eyes are exposed to free radicals the same as the
rest of our body. So, our first intervention to
protect against blindness is to protect your eyes
from free radicals. External protection from
excessive light as well as damage from objects
such as dust particles or larger debris is available
by wearing UV-protective sunglasses. Vision-
specific antioxidants such as lutein, zeaxanthine
and omega-3 essential fatty acids, and antioxi-
dant nutrients such as zinc, copper and Vitamins
C and E are proven to be beneficial. These
antioxidants can help protect your eyes today for
healthy vision tomorrow.
Based in Knoxville, Tennessee, C. Maxwell Phillips, LDO, has
a private Opthalmology practice specializing in Retina and
Vitreous Detachment.

1-800-991-7116 October 2010 l 11
Healthy Fall
Harvest
Foods
F
all is my favorite time of year.
The leaves change, the air gets
crisp and brand new produce
abounds, giving us the opportunity to
connect deeper with life and nature,
weaving ourselves in as part of the
grand design. We live in a plentiful
time and place where we can buy
virtually any fruit or vegetable at any
time of year because they are shipped
in from all over the world. However, it
is this abundance that has led to a
grand disconnection from our food.
Local and seasonal eating helps regulate our
internal rhythm, connects us to both nature and
our community and nourishes us on many levels.
An apple that has traveled thousands of miles to
reach you will not be nearly as nutrient-rich or
tasty as an apple grown within a few hundred
miles of where you live. Plus, doesn’t waiting for
these foods to come into season make them that
much more enticing?
Fall foods are not only delicious but also incred-
ibly calming and grounding. Our bodies need
different nutrients at different times of the year,
which is why seasonal eating is such a useful tool
to provide a graceful transition into winter.
Head out to your local farmer’s market in search
of the foods here, so you can heat up the kitchen
on cool nights in a delicious, nutrient-dense way.
Acorn squash and butternut squash: Unlike
summer squash, winter squash has a fine texture
and a sweeter flavor. They are sturdier and can
be stored for months. They contain omega-3
fatty acids and are an excellent source of
Vitamin A, a powerful antioxidant and one
we need more of as natural daylight diminishes.
They are high in fiber and help to balance
blood glucose levels. Any winter squash tastes
good sprinkled with salt, pepper, grape seed oil
and a dash of cinnamon. Bake at 375 degrees
for 40 minutes.
Parsnips: This fall veggie resembles a carrot,
but is white in color. It has a bit of a nutty flavor
and is a great substitute for white potatoes.
Roast them in the oven, boil them to make
“mock mashed potatoes” or puree them into
soups. They are rich in potassium and a great
source of fiber.
Pumpkin: Perhaps the signature vegetable of
the fall season, pumpkins can be used for much
more than jack-o-lanterns. Packing more than
20% of your daily recommendation for fiber and
a great source of B vitamins, add fresh or
unsweetened canned pumpkin to soups, pies,
cakes, waffles or pudding.
Sweet potatoes and yams: More nutritionally
dense than their white potato counterparts,
sweet potatoes are one of my favorite foods.
They are high in the antioxidant beta-carotene
and help the body to secrete pancreatic enzymes.
They also have great anti-inflammatory benefits.
Slice them thin and roast them in the oven with
fresh rosemary and sage.
Brussels sprouts: A great food to increase
flexibility because of the sulfur compounds they
contain. Brussels sprouts aren’t popular, but
made properly, they taste wonderful – mild and
slightly bitter, they are good roasted with garlic
and olive oil or great to combine as part of a fall
salad with nuts and balsamic vinegar. They’re a
good source of iron, Vitamin K and folate, which
eases menstrual cramps, helps boost mood and
helps prevent birth defects.
By Christa Orecchio,
Clinical Nutritionist and Holistic Health Counselor
For some tasty
fall recipes, see
page 21.

T
he disease that saps bone
strength – osteoporosis – is a
particular danger for women.
This disease slowly weakens bones and
puts people at risk for broken bones. As
a result, about one out of two women
will have a fracture due to osteoporosis
during her lifetime.
The results can be devastating. Spinal fractures
may lead to stooped posture, loss of height,
chronic pain and disability, and compression of
the stomach or lungs. Hip fractures are even more
dangerous; annually they result in 40,000 deaths.
Each year osteoporosis causes 1.5 million fractures
of the spine, hip and wrist, causing pain,
suffering, depression, difficulty functioning and
lower quality of life.
But, given early warning of thinning bones, many
of these problems might be avoided. To find out if
bones are weakening, healthcare professionals can
order a bone mineral density (BMD) test. Though
it may not be appropriate for everyone, it can be
an important part of preventing brittle bones.
Since October 20 marks World Osteoporosis Day,
it’s a good time to test your bone smarts, and see
if you (or someone you care for) should look into a
BMD test. Overall, experts recommend it for
women who are postmenopausal and under age
65, with at least one risk factor for osteoporosis
besides menopause.
Quiz yourself: Who’s at risk?
See if you can correctly choose which of these
items are risk factors for getting osteoporosis
(answers at bottom of page):
❑ 1. Personal or family history of a fracture as
an adult
❑ 2. White race
❑ 3. Smoking
❑ 4. Heavy drinking
❑ 5. Overweight
❑ 6. Sedentary lifestyle
❑ 7. Poor health
❑ 8. Impaired memory or eyesight
❑ 9. Repeated falls
❑ 10. Late menopause
❑ 11. Age 55 or older
❑ 12. Showing thin bones on x-rays
❑ 13. Considering or receiving treatment
for osteoporosis
❑ 14. Taking, or having taken, long-
term hormone replacement or
cortisone therapy
How bone density testing works
Machines that measure your bone density can
help predict your future risk of fractures. And, the
new tests can detect osteoporosis far earlier than
in the past, while preventive measures may still
help. Most devices that measure bone mineral
density rely on x-rays to take pictures of your
bones. A computer then calculates the test
results. The procedure generally takes less than 15
minutes to complete, and exposes you to about
one-tenth of the radiation used in a standard
chest x-ray.
Most experts say that women should be evaluated
individually to determine the need for BMD
testing. Some premenopausal women with
multiple factors that place them at high risk for
osteoporosis may benefit from early testing.
____________________________________
Answers: Everything on the quiz is a risk factor
for osteoporosis except these items:
5. Overweight. (Low body weight is a risk factor.)
10. Late menopause. (Early menopause is a
risk factor.)
11. Age 55 or older. (Being age 65 or older is a
risk factor.)
Who needs bone strength testing?
Testyour
bonesmarts

1-800-991-7116 October 2010 l 13
TRY IT TODAY!
Call 1-800-991-7116 or
visit us at trivita.com
TriVita Bone
Growth Factor
#30600
Non-Member $43.99
Member $34.99
TriVita Bone
Growth Factor™
helps avoid
fractures from
weakened bones
• Clinically proven to rebuild bone
• Physician-approved formula
• Highly-absorbable calcium
Simply put: Female study participants gained
an average of 6% bone mass after taking TriVita
Bone Growth Factor for three to six months. If
you are concerned about bone loss or have a
family history of bone fragility, get TriVita Bone
Growth Factor!
B
one is living, growing tissue. It is made
mostly of collagen (a protein that provides
a soft framework) and calcium phosphate,
a mineral that adds strength and hardens this
framework. This combination of collagen and
calcium makes bone strong, yet flexible to with-
stand stress.
Throughout your lifetime, old bone is removed
(resorption) by osteoclast cells and new bone is
added to the skeleton (formation) by osteoblast
cells. During childhood and teenage years, new
bone is added faster than old bone is removed. As
a result, bones become larger, heavier and denser.
Bone formation continues at a pace faster than
resorption until peak bone mass (maximum bone
density and strength) is reached around age 30.
After 30, bone resorption slowly begins to exceed
bone formation. For women, the rate of bone loss
dramatically increases during the first few years
after menopause.
Aggressive help for bones
Nutrients are essential for all animal and plant
life. Ideally, the foods we eat contain the variety of
important nutrients needed to help keep our
bones healthy. Protein, minerals such as calcium,
and vitamins such as Vitamin D are especially
needed in a balanced proportion to provide the
support we need for strong bones. We should eat
up to nine servings of fruits and vegetables daily to
help get enough calcium and other minerals.
However, oftentimes we don’t get everything we
need from our diet – and that’s where TriVita’s
Bone Growth Factor™ comes in.
TriVita’s Bone Growth Factor is designed to
provide extra, balanced nutritional support: its
proprietary blend of nutrients facilitates healthy,
new bone growth while strengthening existing
bones. TriVita Bone Growth Factor includes a
“whole foods” source of calcium, minerals and
protein called MCHC as the foundation for
building healthy, strong bones.
Bone Growth Factor also uses bone-building
messengers from plants called “flavones” that tell
osteoblasts to make new bone when we go to
sleep. A hormone called NAMOT (related to
melatonin) is created by sunshine with Vitamin D
to signal when this building work should begin.
We add NAMOT to encourage bone repair day
and night – it’s like adding three shifts to your
bone repair crew!
Strong bones at any age
Bone is living tissue. It should be healthy tissue.
Proper diet and exercise can lay a foundation for
healthy bones. With proper supplementation,
specifically with TriVita Bone Growth Factor, we
can help strengthen bones for a lifetime!
What is bone?
By Brazos Minshew,
Chief Science Officer
Buy One
BoneGrowthFactorget the second one
50% OFFgood through 10-31-10
Strengthening
bones
for life

14 l VITAJOURNAL trivita.com14 l VITAJOURNAL trivita.com14 l VITAJOURNAL trivita.com
The Nopalea Wellness Challenge
Will Nopalea™ help you live a pain
Take the Nopalea Wellness
Challenge and find out
for yourself!
What is the Nopalea Wellness Challenge?
The Nopalea Wellness Challenge was created
to show the power of Nopalea in helping the
body reduce chronic inflammation quickly.
Completing a Nopalea Loading Phase can
help ease the “fire” raging in our bodies. Put
yourself to the Challenge today!
• Drink 3 to 6 ounces of chilled Nopalea
each day for 30 days.
• Fill out the Nopalea Challenge Form,
which will be included in your first
Nopalea order, to track your progress
during the Challenge.
• Read The Secret Killer Health Alert, also
included in your first Nopalea order.
• Experience incredible wellness. Share
your story with us by emailing to:
story@trivita.com.
Jackie H. – Avon, NY Victoria W. – Clinton, OH
“I truly believe that Nopalea has
saved my life.”
“I was diagnosed with a disorder of the immune
system and was referred to a rheumatologist for
treatment. An inflammatory condition of the
joints had caused bones to fuse in my neck.
Prescription medication left me with a compro-
mised immune system.
Then, I had a simple spider bite that became a
major infection, so I had to see a plastic surgeon
for further treatment. A small cut that became a
very bad infection sent me to the surgeon again; I
ended up seeing him three times. He informed
me that my body’s immune system was so weak
that it could be a life-threatening infection. I had
to be admitted to the hospital to get intravenous
antibiotic treatment to get rid of the infection.
My friend introduced me to Nopalea and
explained that my body might benefit from the
nutrients which could help fight inflammation. I
started taking the Loading Phase and now I feel
like my body is becoming stronger and healthier.
I feel very blessed to have better health. I have
been able to give the Nopalea Gift of Health to
several people, and I plan to continue to share the
Nopalea Wellness Challenge.
I truly believe that Nopalea has saved my life.”*
Jackie H., Affiliate Member – Avon, NY
S
tories pour into TriVita daily
from scores of people who
experienced major health
transformations after taking the
Nopalea Wellness Challenge. Take the
Nopalea Wellness Challenge yourself,
and see if you, too, could join the
ranks of the many thousands who
have enjoyed big benefits from this
remarkable product.
“I felt a difference within the first two days
of taking Nopalea.”
“I wanted to let you know how much I have
enjoyed my experience with TriVita’s Nopalea. I
felt a difference within the first two days of taking
it. People have told me my skin looks great! I
smile a lot, knowing it’s because I’m feeling better,
and sleeping and breathing better. I love Nopalea
– especially the taste. But, most importantly, I
love the relief I have been getting from it reducing
my overall inflammation, especially the swelling
in my knee and ankle. My overall energy level
has also improved greatly.
I just reordered four more bottles, and can tell you
that I will always use Nopalea. I wish I had
known about it sooner, because it would have
helped me enjoy a much more active life. I
suffered a fall 10 years ago and injured my back
and both knees. I have had four arthroscopic
knee surgeries and two back surgeries. I suffered
from lack of energy due to chronic pain, inflam-
mation and not getting restful sleep.
Now I am able to be on my feet for a longer
period of time, because the swelling has decreased
in both my knees and ankles. Nopalea just makes
me feel better overall. I also have fewer headaches
and much more energy. When I talk to people
about Nopalea, I tell them that they have abso-
lutely nothing to lose and everything to gain by
trying this product. Thank you, TriVita. You have
a fan for life in me!”
Victoria W., Member – Clinton, OH

1-800-991-7116 October 2010 l 15
-free life?
Robert L. – Phoenix, AZ Ogi C. – Prescott Valley, AZ Tommy G. – San Diego, CA
“WOW! Nopalea put my pain to rest in
a few short days.”
“’Hello, my name is Bobby and I will be taking
great care of you today.’ Imagine saying that all
day while your throat is in pain. I am a server and
bartender at a very busy restaurant. All day long, I
take orders and get to know my guests. In late
2005, I was suffering from severe throat pain. It
got so bad, my customers could not understand
me. I knew something was wrong, and this was
confirmed when I visited my doctor, who diag-
nosed vocal cord polyps. This is a very painful
condition that slowly weakens the vocal cords to
the point where you cannot talk. Basically, I
sounded like I had smoked cigarettes for 40 years.
Fortunately, I had a very good doctor and my
condition improved with an outpatient procedure.
However, two years later I developed another bout
of vocal cord polyps. This time I was not so lucky
and I needed surgery.
A number of years went by with no recurrence.
However, in January of 2010 while at work, I
began to feel pain and discomfort in my throat.
The polyps were back and the inflammation was
unbearable. Fortunately, I became friends with
two guests who told me about Nopalea. They
recommended Nopalea for my condition and even
gave me a sample bottle. Wow! Nopalea put my
pain to rest in a few short days. It has worked
beautifully. I cannot thank you enough, because
Nopalea is a great product.”
Robert L., Member – Phoenix, AZ
“After only two weeks on the Nopalea,
I’m back in the game.”
“I’m a 50-year-old man who led an active lifestyle
as a master woodworker. I am also a single dad
with two special needs children. I had to slow
down because of wicked joint pain and very
serious blood sugar level problems.
I even gave away roughly $30,000 of woodworking
and construction tools because it had become
dangerous for me to hold my power tools. I was
not able to do physical work, and had to give up
coaching a Special Olympics sailing team because
of joint pain.
After only two weeks on Nopalea, I’m back
in the game. I helped my sister with a roofing
project and even went sailing. I feel so good
that I am exercising again and just did over
400 sit-ups… something I haven’t done since
I was in my twenties!
So I love Nopalea, but words alone don’t reflect
the true greatness of this product. Thank you
so much; I will be spreading the word about
this life-enhancing TriVita product to everyone
I know.”
Tommy G., Affiliate Member – San Diego, CA
*You should not stop taking any medication without first
consulting your healthcare provider.
“I absolutely love this product
and this company.”
“I had been suffering for years with pain and high
blood pressure. Within the first week of taking my
first bottle of Nopalea, I did not notice much
change. However, by the time I started on the
second bottle, I followed the Loading Phase
suggestions, and halfway through, I said the most
beautiful words I could ever say to my husband...
‘Honey, I don't have any more pain.’
After three months on the product, I also noticed
my blood pressure went back to a nearly normal
range. I absolutely love this product and this
company. Thank you so much for bringing
Nopalea into my life. I am very excited about the
opportunity to make TriVita my career path as
well and to build an income based on delivering
wellness to thousands.”
Ogi C., Affiliate Member – Prescott Valley, AZ

“I am now beginning
to enjoy my life’s
purpose again.”
“Afterlisteningtosome
ofthetestimoniesabout
SublingualB-12inan
infomercial,Ilearnedthat
Iwassufferingfromdespondencyandanxiety.SoI
orderedTriVitaSublingualB-12.Meanwhilemydoctor
suggestedprescriptiondrugs.However,Idecidedto
useSublingualB-12instead.Withintwodays,Istarted
feelingbetterandhadmoreenergy.Thefeelingofthe
despondencyandanxietyhasfadedaway.Iamnow
beginningtoenjoymylife’spurposeagainandam
activelypursuingmydreamsanddesiresinlife.”*
Franklin M., Affiliate Member – Fulton, NY
“My latest bone density scan showed
a 4% improvement.”
“I had my first bone density scan when I was 60
years old, and repeated the test every two years
since that time. At first I took prescription medicine
and vitamin supplements. My physician said that
these measures would slow the bone loss, but they
didn’t help. Since I started taking Bone Growth
Factor, my latest bone density scan showed a
4% improvement. The person who did the scan
saw the improvement and asked what I had been
doing, and I told her. Since then, I've shared my
results with friends. Thank you for helping to
contribute to a better quality of life for me.”*
Loralyn L., Affiliate Member – Surrey, BC
“I'm just happy that I'm losing weight
rather than packing it on.”
“After having a miscarriage 15 years ago, my
thyroid went haywire, and I more than doubled my
weight (from 110 to 235). I also had three children
right in a row and started getting my period only
once per year, sometimes every other year. I was
eventually diagnosed with an autoimmune thyroid
disorder and was told that my menopause might be
beginning at the age of 35. I exercised just to try to
keep the weight from ballooning, but I couldn't lose
a single pound.
After combining TriVita's Balanced Woman and
GlucoBalance, I got my period three times in a row,
and lost 25 pounds, which I've kept off for the past
two years. I've since lost another 10 pounds and
have had my period four times so far just this year.
I also don't have the PMS symptoms like before. I
guess 35 pounds doesn't sound like much to some
people, but I'm just happy that I'm losing weight
rather than packing it on. I feel like I finally have
some hope.”
Marie D., Affiliate Member –Bow, WA
“The vision in both
eyes improved.”
“My mother was told by her
doctor that she might have
macular degeneration. I had
ordered her VisionGuard
because the ingredients in
it are fantastic for eyesight. After she started taking
it, the vision in both eyes improved so much that she
asked me to get her more of it.
I am very loyal to Sublingual B-12 and the kids love
it, too. Also, our family members have added TriVita's
CoQ-10 and Vital C Crystal Tablets to their nutritional
regimen.”
Ann R., Affiliate Member – Prospect Heights, IL
See what Members like you have to say about TriVita® products!
Real Stories from real people
*You should consult with a healthcare provider before starting any diet, exercise or supplementation program, before taking any medication or if you suspect you might have a heart
problem. You should not stop taking any medication without first consulting your healthcare provider.
“I noticed that the pain and inflammation in
my neck and shoulders subsided greatly.”
“Wow! I love TriVita’s Sonoran Bloom Nopalea… it’s
fantastic! Two days after beginning the Nopalea Loading
Phase, I noticed that the pain and inflammation in my neck
and shoulders subsided greatly. By the fourth day, I was
almost completely free of inflammation and neck pain. I
have now been taking Nopalea each day for over a month.
I sleep better, my neck feels good and my constant fatigue and body ache symp-
toms have all subsided. I am so grateful to be pain-free and feeling better.
I started out by taking three ounces, and after just three days I went to two ounces
a day. I have already shared Nopalea with two friends and they love the taste. Thank
you for making such a wonderful product that can help so many different people
with health issues.”
Andrea Souris, San Diego, CA
“Now, with Nopalea, I notice the
big difference!”
Nopalea has been a blessing for me. I have
been suffering from chronically stiff, swollen and
painful joints for years now. I would get that throbbing
pain in my knees several times a month. Now, with
Nopalea, I notice the big difference! My knees are more
flexible, and I feel a lot less pain.
I really recommend Nopalea to anyone who deals with inflammation and pain.
It has been a blessing to me.”
Carmelo R., Affiliate Member – Brawley, CA

1-800-991-7116 October 2010 l 17
K
athy G. loves hiking in
America’s most spectacular
parks. Yet, it was getting
increasingly difficult for her to keep
up the pace. The Arlington, Texas
resident and her husband, Mike, have
made four-day backpacking trips to
Zion National Park, Yosemite
National Park and the Santa Fe
wilderness area.
Prior to each trip she used to have to
visit her doctor to get a cortisone shot
for an inflammatory condition in her
hip. In addition, Kathy made sure to
stock up on over-the-counter pain
relievers. She also had a chronically
stiff, swollen and painful thumb joint.
She says, “Nothing seemed to help
with this pain except shots, over-the-
counter pills and a brace.”
Super B for super energy
Kathy has been a TriVita Member for 10 years.
She first heard about the company from her
aunt, who took Sublingual B-12. “I trust my
aunt because she does lots of research,” says
Kathy. “If it’s good enough for her, it’s good
enough for me. My aunt has more energy than
many much younger people. I started using
Sublingual B-12, then Super Sublingual B-12
myself and noticed a big improvement in my
energy. In fact, I pop a Super B tablet right
before I start exercising on the elliptical
machine.” Kathy and other members of her
family have also benefited from the Two-Step
Energy System and VitaCal-Mag D™
.
Kathy was intrigued by
Nopalea when TriVita
started offering the
product… and she ordered
her first bottle about four
months ago. She was
impressed by the many
testimonials for the
product, but still wondered
if it would really help
with her hip and
thumb problems.
Nopalea lowers the pain
Kathy attributes her success to completing the
Nopalea Wellness Challenge and making sure
she followed the full Loading Phase for 30 days.
After one week on Nopalea, Kathy admits she
didn’t feel much of a change. However, after the
second week she could easily move her thumb
without pain. “It was such a blessing to have the
pain go down drastically. I felt so fortunate that
I didn’t even notice that my right hip was also
feeling so much better.”
Nopalea’s effectiveness really showed when she
had to suddenly leave home for four days to take
care of her sick mother. “Much to my regret, I
had forgotten to take my Nopalea with me,” she
remembers. “While I was with my mom, I could
definitely feel some of that old pain coming
back. As soon as I returned home, I rushed to
the refrigerator to drink my Nopalea, and
within 30 minutes the pain had diminished.”
Sharing wellness with friends
Kathy was so convinced of Nopalea’s value that
she decided to become a TriVita Affiliate
Member. She had been approached several
times with various business propositions.
However, Kathy didn’t feel strongly enough
about any of them to invest her own time
and effort.
All that changed with TriVita and Nopalea. “So
far, my new life as an Affiliate Member is going
great,” Kathy remarks. “I can go along at my
own pace and I have many friends with similar
health issues. I consider it my duty to share my
fantastic wellness experience with them. People
know that I would not offer anything to my
friends that I did not believe in 100%.”
So, now Kathy is looking forward to lots of
pain-free hikes with the help of Nopalea,
and without any long needles. Better yet,
she can share good health with friends who
have also gotten relief from this delicious
wellness drink.*
*You should not stop taking any medication without
first consulting your healthcare provider.
There are no guarantees regarding income. Like any
other business, success or failure depends on partici-
pants' own skills and effort.
She no longer needs to visit her
doctor for a “pre-hike” shot
Have you taken the Nopalea Wellness Challenge?
See page 14.
Kathy finally enjoys pain-free
backpacking thanks to Nopalea™
Member Spotlight

When love
hurts
Family Health
The painful reality of
domestic violence
D
omestic violence, particularly
intimate partner violence,
isn’t a pleasant subject to
think about. But without public
discussion and awareness (October
is National Domestic Violence
Awareness Month), this problem
will not go away. Each year in the
United States alone, women experi-
ence about 4.8 million intimate
partner-related physical assaults
and rapes. Men experience about
2.9 million physical assaults. And
those are just the reported incidents.
In 2004, over 1,544 deaths resulted
from intimate partner violence:
75% female, 25% male.
Domestic violence can be perpetrated and
experienced by anyone, regardless of gender,
age, race, color, socioeconomic status or sexual
orientation. It is defined as abusive behavior in
a relationship that is used by one partner to
gain control and power over the other partner.
Types of abuse
There are multiple forms of domestic
violence: physical, sexual, emotional, economic
or psychological. It often begins as emotional
abuse, and can progress to physical or
sexual assault. It can also involve several
types of abuse.
• Physical abuse: Hitting, slapping, shoving,
kicking, biting, etc. It can also include
denying a partner medical care or forcing
alcohol and/or drug use.
• Sexual abuse: Forcing a partner to take part
in any sexual contact or behavior without
consent. Can also include treating someone
in a sexually demeaning manner.
• Emotional abuse: Undermining a partner’s
self-esteem and self-worth. Constant criti-
cism, name-calling, damaging one’s
relationship with his or her children, etc.
• Economic abuse: Forcing economic depen-
dence by controlling financial resources,
withholding money or forbidding a partner
from attending school or work.
• Psychological abuse: Fear by intimidation.
Threatening harm to self, partner, family and
friends, pets, and forced isolation from family
and friends.
Elderly abuse
Abusive relationships aren’t restricted to the
young: Research indicates that more than 1 in
10 elders may experience some kind of abuse,
but only one in five cases are even reported.
According to the National Center on Elder
Abuse, no one really knows how big the
problem is because relatively few cases are
identified. Thus, victims of elder abuse seldom
get the help they need.
Although spouses are the most common
perpetrators, abusers can include family
members, friends or even professional
caregivers.
Warning signs of abuse
People who are being abused may:
• Seem afraid of their partner, and go out of
their way to keep the partner from getting
angry
• Be frequently injured in “accidents”
• Wear clothing inappropriate to the situation
(e.g., long sleeves in summer, sunglasses
indoors)
• Rarely see friends and family
• Have limited access to money
• Show major personality changes
• Have low self-esteem
• Be depressed, anxious or suicidal
If you know or suspect someone you know is
being abused, set a time to talk and let them
know you’re concerned about their safety.
Remember that only they can decide to leave
the situation; let them know you’re there for
them no matter what.
If you’re a victim of abuse or violence, call
the National Domestic Violence Hotline at
1-800-799-SAFE (7233), a local domestic
violence agency or shelter. Call 911 if you
are in immediate danger.
When love
HURTS

Are your
shoes made
for walking?
T
he average person walks more
than 115,000 miles in a
lifetime. Each step you take
exerts pressure up to three times your
body weight on your feet. Running
exerts up to 10 times your body
weight. We cram our feet into tight-
fitting, stiff shoes, subject them to
the unnatural angles of high heels,
pound them on pavement and
asphalt, smother them in airless socks
and shoes, or simply stand on them
for hours on end. It's no wonder that
the skin, 26 bones, and intricate
webbing of muscles and ligaments in
each of our feet sometimes can't
stand up to the pressure.
That makes choosing the right shoes very
important. Footwear that is too tight, too
loose, excessively airtight, or shaped in unnat-
ural ways can cause or aggravate foot problems.
What’s your shoe-buying IQ?
Check all shoes for these four factors before
taking them home with you. It will make all
the difference!
1. Air flow – Remember to check shoes for air
flow: do they have porous fabric or air holes
so that your feet won't swelter inside?
2. Shape – The toe should be more rounded
than pointed, approximating the natural
shape of the foot.
3. Flexibility – With one hand on the heel and
the other on the toe, try to bend the shoe –
does it give? If it doesn't flex, it's probably
too stiff.
4. Tread – Place the shoe on the floor and
push it forward: is there any resistance?
Shoes with poor tread design or smooth
bottoms can lead to slips and falls.
If the shoe fits…
Although shoe construction certainly matters,
fit is really the key element in keeping your
feet healthy.
• Be sure to shop for shoes at the end of the
day, when your feet are 5%-8% larger than
in the morning.
• Measure both feet, since they are often
different sizes, and always fit to the
larger size.
• Allow 1/2 of room between your longest toe
and the end of the shoe.
• Feel along the sides of the shoe while it's on
your foot to check that the widest part of
your foot corresponds with the widest part
of the shoe.
• Take a test stroll across the store to verify
that the shoe flexes when you walk, and that
your heel doesn't slip in and out.
• Wear the socks or hosiery you expect to
wear with the shoes.
The most important test of all is completely
subjective: Are they comfortable? A particular
pair of shoes may look great, but if they're
going to leave you sore or limping, leave them
in the store. Be kind to your feet: they've got to
carry you a long way.
Avoid foot problems by
choosing proper footwear
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A
s serving sizes of everything from coffee to pizza
have grown, so have the calories we take in.
Take this quiz from the U.S. National Heart,
Lung and Blood Institute to test your calorie smarts,
and find out how much exercise is needed to burn off
the extra calories.
Leanology®
3-Step Value Pack
Member $139.99
SAVE $34.97!
One
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Chews
LosetheWeight
YouWant–in
3EasySteps
STEP 1:
Fat burning capsules for
“losing the bulge”
Leanology®
Weight
Loss Capsules (180 ct.)
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Non-Member $74.99
Member $59.99
STEP 2:
Tasty chews for snack replacement
and appetite control
Leanology®
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Flavor: Chocolate Mocha
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STEP 3:
Delicious shakes for low calorie
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Leanology®
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Flavors: Chocolate and Vanilla
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The Value Pack includes:
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Whycalories
countmore
thanever
Look how servings
have grown!
1. A standard cup of coffee 20 years ago was 8
ounces and had 45 calories. How many calories
do you think are in today’s coffee?
❑ 100 ❑ 350 ❑ 450
2. A muffin 20 years ago was 1.5 ounces and
had 210 calories. How many calories do you
think are in a muffin today?
❑ 320 ❑ 400 ❑ 500
3. Two slices of pepperoni pizza 20 years ago
had 500 calories. How many calories do you
think are in today’s large pizza slices?
❑ 1,200 ❑ 850 ❑ 1,000
4. A chicken Caesar salad had 390 calories 20
years ago. How many calories do you think
are in today’s chicken Caesar salad?
❑ 790 ❑ 520 ❑ 650
5. A box of popcorn had 270 calories 20 years
ago. How many calories do you think are in
today’s tub of popcorn?
❑ 520 ❑ 820 ❑ 630
6. A slice of cheesecake was 260 calories 20
years ago. How many calories do you think
are in today’s large portion of cheesecake?
❑ 830 ❑ 640 ❑ 900
Answers
1. 350 calories.
This is 305 calories more than a cup of coffee 20
years ago. To burn those extra 305 calories, you’d
have to walk for about 1 hour and 20 minutes.
2. 500 calories.
This is 310 calories more than a muffin 20 years
ago. To burn those extra 310 calories, you’d have
to vacuum for about 1 hour and 30 minutes.
3. 850 calories.
This is 350 calories more than pizza 20 years ago.
To burn those extra 350 calories, you’d have to
play golf (walking and carrying clubs) for
about 1 hour.
4. 790 calories.
This is 400 more calories than Caesar salads 20
years ago. To burn those extra 400 calories, you’d
have to walk the dog for about 1 hour and
20 minutes.
5. 630 calories.
This is 360 more calories than a portion 20 years
ago. To burn those extra 360 calories, you’d have
to do water aerobics for about 1 hour and
15 minutes.
6. 640 calories.
This is 380 more calories than a regular slice of
cheesecake 20 years ago. To burn those extra 380
calories, you’d have to play tennis for about
55 minutes.

TriVita’s House of Giving and Life Outreach International have partnered
to provide pure, fresh water for children and their families:
• Over 1 billion people throughout the world do not have
access to pure, fresh water.
• Waterborne illnesses run rampant in these areas.
• Just a $4.80 donation can save one person’s life.
• With your donation, you can leave a legacy by giving
the gift of life.
Your tax-deductible gift can be combined with others to create new
wells – providing water to thousands of people for a lifetime! Last year,
we saved 21,000 lives. This year, our goal is to save even more!
Want to make a difference?
Call 1-800-991-7116 and a Wellness Consultant will be happy to take
your tax-deductible donation along with your order.
You can mail your donation to:
House of Giving
16100 N. Greenway Hayden Loop
Suite 950
Scottsdale, AZ 85260
You can make a
lasting difference
Your contribution will touch countless lives
YourTriVitaproductsuccesscouldbring
youupto $125inTriVitaGiftCards!*
Which TriVita products have helped you enjoy greater wellness? Perhaps now you’re living
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*Beginning August 15, 2010, just email your product success story to: story@trivita.com, or mail to:
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Limited time offer!
Christa’s harvest recipes continued from page 11...
Recipes to “fall” for
Enjoy seasonal produce these delicious ways
Greek Caponata
Ingredients
1 (14.5-ounce) can diced tomatoes with their juice
2 zucchini, cut into 1-inch rounds
2 summer squash, cut into 1-inch rounds
2 tomatoes, cut into wedges
1 large Japanese eggplant, cut into 1-inch rounds
1 small pumpkin (size of 2 potatoes), peeled and cut into 1-inch cubes
1/4 cup extra-virgin olive oil
1 ½ tsp salt
1 tsp freshly-ground black pepper
1 tsp dried oregano
Directions: Preheat the oven to 400 degrees F. Pour the canned toma-
toes into a 3 ½-quart baking dish and spread to cover the bottom. In a
large bowl combine the remaining ingredients. Toss to coat. Pour the
vegetables over the canned tomatoes in an even layer. Cover the baking
dish with foil and bake for 20 minutes. Remove the foil and bake until
the edges of the vegetables are golden, about 30 to 40 minutes.
Serve alone as a side, or over meat, fish or poultry for a main dish.
Brussels Sprouts with Chestnuts
Ingredients
2 cups Brussels sprouts, ends cut off
½ tsp salt
½ pound shelled chestnuts
1 cup chicken or vegetable stock
1 T olive oil
Directions
Pre-heat oven to 350 degrees. In a medium-sized sauce pan boil 2 inches
of water. Add Brussels sprouts to boiling water with a pinch of sea salt.
Boil for 5 minutes. Drain Brussels sprouts and add to a baking dish
with chestnuts and stock. Sprinkle olive oil and salt on top. Bake uncov-
ered for 20 minutes. Note: Try this with pecans.

Judy Ellison, Ph.D., is a psychologist, author and
motivational speaker. She has inspired people around
the world to reach within and find their passionate
purpose to live a more meaningful life.
A
fter 18 years
or so of
nurturing,
coddling, feeding,
clothing and
worrying about your
children, the time
comes when you have to send them
out into the world on their own. It’s
an exciting time of passage for the
child leaving home, whether he or
she is going off to college, getting
married or moving out to live an
independent life.
The “empty nest” syndrome and
other reactions
For many parents, however, having the last
child leave the family home is a time of deep
sadness that can develop into feelings of
loneliness and depression, experiencing what
is often referred to as the “empty nest”
syndrome. This syndrome can happen to
either parent, but has been more commonly
associated with women.
A stay-at-home mom often feels like her life is
over; that she has no purpose for living when
her last child leaves the nest. A single
working mom, who, overnight, is faced with
living solo, can find the loneliness particularly
difficult. In severe cases of depression, coun-
seling may be necessary.
On the other hand, some parents welcome
this freedom with open arms, relishing
their newly-found free time that used to be
spent hauling kids to soccer practice, piano
lessons, gymnastics and all the other extra-
curricular activities.
But for most parents the empty nest brings a
bittersweet range of emotions, somewhere in
between these two extremes. It is perfectly
natural to go through the initial feelings of
sadness, loneliness and even regret for things
you wished you had done or not done. If,
however, you realize you are enjoying the
extra time you have now to do the things you
want to do, you might experience some guilt.
Rest assured this emotional roller-coaster ride
will eventually come to an end and things
will stabilize.
A time of new things, new happiness
When Sara Gorchoff, Ph.D., of the University
of California at Berkeley, and colleagues,
tracked marital changes in 123 women from
their 40s to their early 60s, they found some-
thing positive: The empty nesters reported
greater satisfaction with their partners than
the mothers with children still at home. The
women explained that they weren’t enjoying
just having more time together with their
spouses, but how they spent that time. They
had time to participate in activities together
such as hiking and golf, and then go out to
dinner for two, which led to more romance.
The empty nest can also be a time for rear-
ranging your life… perhaps a time to explore
career changes, a time to take romantic
vacations that you have always dreamed of
taking, or finding volunteer opportunities that
would provide you with a sense of renewed
purpose and deep fulfillment.
But when it’s all said and done, the job of a
parent is never really over. No matter where
your children are in their lives right now,
the need for their parents’ love will always
be there.
To read more from Dr. Judy, check out her Emotional
Wellness Blog at trivita.com.
Judy Ellison, Ph.D.
By Dr. Judy
The empty nest:
How to manage
the emotional
roller coaster
In a recent magazine article, actress Kyra Sedgwick muses
about her rapidly approaching empty nest: “It’s like, you’ve had
this job forever, it’s the job you always wanted to do, and you
were pretty good at it … then you get fired for no reason!”

Since our VitaJournal theme
is women’s health this
month, I’m pleased to
welcome back Pastor Judith
Crist to my column. Here she
shares her perspective on the
challenges for women in
balancing spiritual needs
with work, home and family.
Judith Crist has served
alongside her husband, Dr.
Terry Crist, as one of the
Executive Pastors of City of
Grace Church in Arizona
since it was founded.
Chaplain Gene: Does our
culture really expect women
to be everything to everyone?
Pastor Judith: We do have subtle pressure to
perform and compare ourselves with others in
most, if not all, areas of our lives. It is not all
bad; many times we need to be encouraged to
give our best in a legitimate area of responsibility.
However, no one is meant to be and do every-
thing. The guilt that we feel for coming up short
in any area of life, such as money, marriage,
motherhood or ministry, is often the signal that
we do not understand the rhythm and seasonal
dynamics associated with a balanced life.
Chaplain Gene: Do men feel this same pressure?
Pastor Judith: I think insecurity is a human
condition and men feel the pressure to perform
and compete. However, women often give in to
the “guilt-driven life” in work and social settings,
as well as continuing to carry the primary
relational and home responsibility.
Chaplain Gene: What is the harm in trying to
do everything?
Pastor Judith: When we take on the role that
others were meant to share in, we are blinded to
the value in others around us. Stress, depleted
adrenal glands and a weakened immune system
will make the “do it all” kind of life short-lived.
We can harm our spiritual purpose by not
prioritizing our life.
Chaplain Gene: What hazards are there
spiritually for a woman who is spreading herself
too thin?
Pastor Judith: I think she loses her perspective
on what is really important. I remember a
particularly busy time a few years ago when I
didn’t think I could slow down. I became ill and
then, of course, I slowed down. On top of being
sick, I also had become irritable and distant from
some of my closest friends. If a woman is spread
too thin, she risks losing herself in the tasks. It is
like the person who doesn’t cultivate the soil or
sow seed in her garden and then curses the
ground for not providing nourishment.
Chaplain Gene: Do you sometimes try to be
everything to everyone?
Pastor Judith: Yes, full stop. And when I do, I
get out of balance in most, if not all, areas of life.
I have found it often stems from fear or pride.
Fear that if I fail I am defined forever by that
failure. Or I’m deceived by the thought that I am
the only one who can do something or do it well.
Much of the time it is a lack of patience due to
not wanting to put up with someone who is just
learning. And oh, how we rob them and
ourselves of the joy of life!
Chaplain Gene: How do you get your own
balance back?
Pastor Judith: Often I do something relaxing
like walking, or taking a bubble bath. If I feel
better physically, I can handle the stress of life.
But most importantly, my balance comes from
worship: Time alone with God when I acknowl-
edge His greatness, my smallness and my
willingness to be used for His purposes, His way.
I remind myself that He said I am loved before I
accomplish anything and I must believe in my
value before I will know how to value others
around me. When I surrender to His favorable
guidance I come to peace.
your body, His Temple – 1 Cor. 6:19-20
By Chaplain Gene Henderson
Staying balanced:
Gene Henderson
October 2010 l 23
“If I feel better physically, I can
handle the stress of life.”
trying to be everything to everyone
“Come to me, all you who are weary and burdened, and I will give you rest.” - Matthew 11:28
Judith Crist

W
hy are so many people
embarking on second careers?
The most obvious reason is
today’s uncertain economy. In the not-so-
distant past many of us could expect
fairly secure long-term employment with
lots of “perks,” including pension and
401(k) plans. That was yesterday; today,
many people have been forced to head in
a new direction after facing a layoff or
other job loss.
Others have decided to change careers voluntarily.
The idea of getting a fresh start is something that
most people dream about at some point in their
lives. Everyone has something they wish could
be different – and careers are often at the top
of the list.
Some people want to do work that is more mean-
ingful or makes better use of their skills. Others are
acting on a long-deferred dream or pursuing a new
interest. Regardless of the reason, there are certain
strategies that will increase the success of your
career change.
Evaluate your strengths
First, assess your strengths and weaknesses. This can
be difficult, because it involves identifying personal
flaws as well as strengths. However, evaluating
values, skills and interests is an important first step.
Your career change motive
Identify what you like about your current career.
For example, if you enjoy personal interaction you
might want to choose a new career that includes
similar interaction.
Finances
Changing careers can be costly, so it’s important to
evaluate your financial situation. You might have to
start a new career at an entry level, so you should be
prepared to accept lower wages. More training
requires a strong commitment. Therefore, make sure
you understand all of your financial obligations
before you start a new career.
Skills
Determine the skills you have and identify skill gaps.
This is an important step in choosing and preparing
a new career.
Interests
You may be considering a career change that better
matches your interests with your work. Studies have
shown that people who are satisfied with their
occupation share many interests with others in the
same career. Identifying the interests that have
the most potential for you could lead to a satisfying
new career.
Get more information and support
Your local library or career center is a good resource
for planning and making a career change. There is
also a wealth of online resources, including:
• The Occupations Outlook Handbook, which
provides detailed information on hundreds of
occupations: available online at bls.gov/ooh.
• For wage and employment statistics for more
than 800 occupations by industry and
geographic area, visit the Occupational
Employment Statistics Web site at bls.gov/oes.
• The US Departments of Labor and Education
offer online resources for unemployed job seekers
at opportunity.gov.
• Canadian career changers can access online
information at canadiancareers.com.
A career change is a dramatic life change, and its
success depends on the support of your family and
friends, as well as your community. Don’t be afraid
to ask for help when considering this major move in
your life.
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“Before I started taking VisionGuard, small blood
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it would be accompanied by blurriness, too.
After just one month on VisionGuard, the
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an appointment with my eye doctor and was
pleased to find out that my prescription has
not changed in two years. The doctor was so
impressed with VisionGuard that she was going
to look it up online!”
Janet P., Member – Fayetteville, GA
VisionGuard contains nutrients that have
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• Lutein, proven to slow the onset and
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Howtogiveyourself
acareermakeover
It may be time to stop dreaming and start planning

1-800-991-7116 October 2010 l 25
“Isn’t wellness a
wonderful thing?”
O
ne “out of the blue” phone
call made all the difference in
the world for Bob C. His
friend called to tell him about his own
tremendous experience with Nopalea.
This Lincoln, California resident was
interested, yet a bit skeptical. After
all, Bob had been in severe pain for
13 years with a neurological condition
that caused headaches and muscle and
joint pain. Neither endless doctor
consultations, other nutraceutical
products or heavy duty medications
seemed to work.
“To be honest, I let my first bottle of Nopalea sit
on the shelf for awhile before I opened it,” Bob
recalls. “But then I decided I had nothing to lose
by giving it a try. I’m pleased to report that
Nopalea completely took me by surprise. I
started with the Loading Phase and after two
months, practically all my pain went away.” Bob
warns that some people may not see immediate
results with Nopalea. “After all,” he says, “it
takes 10-15 years for most people to get to their
current condition, so rebuilding good health may
take some time.”
Becoming avid messengers for TriVita
The positive experience that Bob and his wife,
Sheryl, had with Nopalea and other TriVita
products, including Adaptogen 10 Plus®
, Super
Sublingual B-12, Leanology®
, Peaceful Sleep™
and Energy Now!®
, reinforced their decision to
become Affiliate Members. Taking a slow, steady
approach has paid off, because in a little over a
year they have advanced their TriVita business.
So, how does Bob “break the ice” with people? It
all begins with his own product experience, and
Bob simply points to himself and how Nopalea
succeeded when everything else failed.
A wealth of tools
Bob and Sheryl also don’t hesitate to
tap into the many resources available
to them. “I am truly amazed by
everything we have at our disposal to
make our business successful,” Bob
enthuses. “TriVita’s products are
amazing. Nopalea is definitely the
attention grabber, but don’t discount all the other
products. TriVita Chief Science Officer, Brazos
Minshew, is a tremendous resource. I especially
enjoy the emailed Weekly Wellness Reports and his
audio talks. Brazos’s Wellness Talks are precise,
concise and to the point.”
Bob believes the Wellness Talks are a “hidden
treasure” that more people in the TriVita
Wellness Community should be discovering.
He says, “The epidemic of chronic inflammation,
nutrition deficiencies and diseases that lead to
obesity, auto-immune diseases, chronic breathing
problems, cardiovascular issues and other condi-
tions is a staggering problem. The Wellness Talks
help people realize there is a way out, and TriVita
has a sensible solution and blueprint for the sick
and hurting. I look forward to listening to
different ways I can improve my health and
quality of life. I know that lots of other people
are looking for the same capability.”
Bob is quick to praise Brazos’s ability to
describe health issues and problems in simple,
easily understandable terms. He also offers
reasonable steps to put people back on the
right track. As Bob notes, Brazos always
reminds everyone that they still need to see
their healthcare provider.
Steady residual income
Both Bob and Sheryl are sold on TriVita as a
source of income that will help ensure a
comfortable retirement. “TriVita is the real
thing,” he exclaims. “TriVita truly cares about
people, and their products and the company
offers a lot of integrity. People quickly realize
that there is no other nutraceutical provider
who will go the extra mile to help them.
Also, with the phenomenal success of Nopalea,
TriVita’s health and wellness message has even
more credibility.”
“Isn’t wellness a wonderful thing?” Bob asks.
“TriVita has helped restore my good health, and
now as an Affiliate Member, I’m in the enviable
position of doing the same for people who are
suffering from pain, inflammation and other
serious health issues.”*
* You should not stop taking any medication
without first consulting your healthcare provider.
Check out the Wellness Talks coming soon
on trivita.com.
Thanks to Nopalea™ and otherTriVita products, Bob
and Sheryl are experiencing newfound good health
Did You Know?
By referring others to TriVita products, you
will be rewarded financially and it can
help offset the cost of your own products.
Plus, you will experience wellness, help
others and earn valuable rewards. See
page 30 for more information about the
Share and Earn Program.
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D
o you ever feel like you could
use more brain power? Experts
often recommend keeping
your mind sharp with puzzles, by
learning new things and meeting new
people. But now there’s something else
you can add to your brain-building
arsenal: exercise.
Exercise and your brain
For many years, it was believed that the body
could not produce new brain cells (neurons). But
in the late 1990s, that idea was put to rest. What
researchers discovered – and continue to study
– was that human and animal brains could
produce new brain cells, a process called neuro-
genesis. And even better news: exercise increases
neurogenesis.
Add years to your brain
Knowing that age can slow down the production
of new brain cells, researchers from the The Salk
Institute for Biological Studies in La Jolla,
California, set out to discover if exercise could
reverse the trend. Their results strongly suggest
that even those who start exercising late in life
can reap plenty of brain benefits.
Researchers found that older, sedentary mice
were able to reverse the decline of neurogenesis
after using a running wheel for a month. And in
fact, they added up to 50% as many new brain
cells as young, sedentary mice. Although a group
of young, active mice in the study showed the
greatest increase in new brain cells, there was no
difference in function between new cells gener-
ated by the young and aged runners.
How does it work?
As with most brain activity, exercise-induced
neurogenesis is complex and not well under-
stood; scientists are still working out the
particulars. But what they have found so far is
that we all have adult stem cells in our brain,
which can divide into new stem cells or new
neurons. This stem-cell activity can be slowed by
bone-morphogenetic protein (BMP), which is
found throughout the body.
As we age, BMP has a tendency to increase,
which makes stem cells less active. However,
researchers at Northwestern University’s
Feinberg School of Medicine discovered that
mice given running wheels showed 50% less
BMP activity within a week. Plus, they showed
increased amounts of a fittingly named protein,
Noggin, which counteracts the effects of BMP.
The relationship between these two proteins is
still being researched, but it’s known that
exercise, in conjunction with BMP and Noggin,
helps ensure the production of new brain cells.
Next steps: get moving
The good news is that we don’t need to wait for
further studies. We don’t really even need to
know the exact mechanisms behind neurogenesis.
If you’re ready to boost your brain power – not to
mention help improve your cardiovascular health,
help reduce stress and help improve your mood
– it’s time to get moving. That treadmill is
starting to look better and better!
Boost your
brain power…
on a
treadmill
The exercise and brain cell connection

Although it is no substitute for a clinical exam,
breast self-exams can be performed at home
each month. Cut out this Breast Self-Exam (BSE)
information and put it up where you will see it
(e.g., bathroom, bedroom). Perform the exam
when your breasts are not tender or swollen,
at least two days after the end of your period.
1. Lie down and place
your right hand
behind your head.
With the 3 pads of
the middle fingers
of your left hand,
use small circular
motions to feel for lumps in the right breast.
A firm ridge in the lower curve of your breast
is normal.
2. Use light, medium and firm pressure on all
breast tissue.
3. Next, examine the breast using an up-and-
down pattern. Imagine a straight line drawn
from your armpit down to the top of your ribs.
Start there and move across the breast to the
breastbone. Be sure to check all breast tissue.
4. Repeat steps 1-3 on your left breast.
5. Stand in front of the
mirror and press
your hands firmly
down on your hips.
Look for dimpling,
redness, scaliness of
the nipple or breast
skin, or any changes
in your breasts.
6. Examine your
underarms from a
seated or standing
position. Only raise
your arms slightly
so you can better
feel the area.
If you notice any changes in your breasts,
contact your healthcare provider. Remember,
women under 40 should get a clinical breast exam
every 3 years and women over 40 should get them
yearly. If you are over 40, talk to your healthcare
provider about scheduling a mammogram.
Steps 1-4
Step 6
Step 5
1
2
3
4
5
6
Breast Self-Exam
1-800-991-7116 October 2010 l 27
G
ive your arms and shoulders a
great workout with these
exercises from the National
Institute on Aging. You can do all
the exercises below while standing
or sitting in a sturdy, armless chair.
For optimal results, incorporate
these exercises into your full-body
exercise regimen.
Biceps curl
Strengthens upper-arm muscles.
1. Keep feet flat on the floor, even with
your shoulders.
2. Hold hand weights straight down at your
sides, with palms facing inward.
3. Slowly bend one elbow, lifting weight
toward chest.
4. Hold position for 1 second, slowly lower arm,
repeat with other arm.
5. Alternate arms until you have done 8 to 15
repetitions with each arm.
6. Rest; then do another set of 8 to 15
alternating repetitions.
Triceps extension
Strengthens muscles in back of upper arm.
1. Keep feet flat on the floor, even with
your shoulders.
2. Hold a weight in one hand. Raise that arm
straight toward ceiling, palm facing in.
3. Support this arm, below elbow, with other
hand, throughout the exercise.
4. Slowly bend raised arm at elbow, bringing
hand weight toward same shoulder.
5. Slowly straighten arm toward ceiling.
6. Hold position for 1 second.
7. Slowly bend arm toward shoulder again.
Pause.
8. Repeat the bending and straightening 8 to
15 times.
9. Repeat 8 to 15 times with your other arm.
10. Rest; then do another set of 8 to 15
alternating repetitions.
Overheard arm raise
Strengthens shoulders and arms
1. Keep your feet flat on the floor, shoulder-
width apart.
2. Hold weights at your sides at shoulder height
with palms facing forward. Inhale slowly.
3. Slowly exhale as you raise both arms up over
your head keeping your elbows slightly bent.
4. Hold the position for 1 second. Slowly lower
your arms.
5. Repeat 10-15 times; rest; repeat 10-15 more
times.
Front arm raise
Strengthens shoulder muscles.
1. Stand with your feet shoulder-width apart.
2. Hold weights straight down at your sides,
with palms facing backward.
3. Keeping them straight, breathe out as you
raise both arms in front of you to shoulder
height.
4. Hold the position for 1 second. Slowly lower
your arms.
5. Repeat 10-15 times.
6. Rest; then repeat 10-15 more times.
Side arm raise
Strengthens shoulder muscles.
1. Keep your feet flat on the floor, shoulder-
width apart.
2. Hold hand weights straight down at
your sides with palms facing inward.
Inhale slowly.
3. Slowly exhale as you raise both arms to the
side, shoulder height.
4. Hold the position for 1 second, then slowly
lower arms.
5. Repeat 10-15 times; rest; repeat 10-15
more times.
Remember to warm up before exercising, and to
consult a healthcare provider before beginning this
or any other exercise program.
5 Great
Ways to
Tone Your
Arms
October is Breast Cancer Awareness Month.
We want to remind all women to regularly
do breast self-exams.

The
Research Desk
New findings in health and wellness
Vitamin B-12 and B-6 may reduce the risk of depression, study says
Chicago, Illinois
Higher intakes of Vitamins B-12 and B-6, particularly from supplements, are associated with a reduced risk of
depression, say researchers from Rush University in Chicago.
A study published in the American Journal of Clinical Nutrition followed 3,503 people age 65 and over an average
of 7.2 years. Food questionnaires and depression assessments were given four times during that period. Researchers
found that higher intakes of B-12 and B-6, including supplementation, had a protective effect against the
symptoms of depression.
There was only a slight association between dietary B-12 intake and reduced risk of symptoms. Researchers suggest
that poor bioavailability and absorption of B-12 from food, especially in older age, may explain this.
Cool off hot flashes with weight loss
San Francisco, California
Overweight or obese women may be able to help reduce the severity and duration of hot flashes with weight loss,
suggests a study in the Archives of Internal Medicine.
Reductions in weight, body mass and waist size were all associated with improvements in hot flashes but changes
in physical activity and caloric intake were not. For each 11 pounds lost, women were about one-third more likely
to have reduced symptoms than women who did not lose weight.
Fish oil supplements may reduce breast cancer risk
Seattle, Washington
Postmenopausal women who supplemented with fish oil had a reduced risk of breast cancer, according to a study
by the Fred Hutchinson Cancer Research Center.
Researchers asked 35,016 postmenopausal women in the Vitamins and Lifestyle (VITAL) cohort study to
complete a questionnaire regarding their use of non-vitamin, non-mineral “specialty” supplements.
After six years of follow-up, researchers found that women who supplemented with fish oil had a 32% reduced
risk of invasive ductal breast cancer (the most common form).
Researchers caution that more studies should be done before making any broad recommendations.
Too little sleep can have the same effect as sleep deprivation
Madison, Wisconsin
Five nights of restricted sleep – four hours or less – can have the same effect on the brain as total sleep
deprivation, suggests a new study from the University of Wisconsin School of Medicine and Public Health.
Researchers kept rats awake 20 hours a day for five consecutive days, recording their slow wave brain activity
(SWA) around the clock. SWA indicates the need to sleep as well as the intensity of sleep that follows a period
of wakefulness. The sleep-restricted rats experienced intense recovery sleep following each wake cycle, as well as
heightened SWA when awake.
“…in general, the longer we stay awake, the higher is SWA in subsequent sleep. We knew that this was true
after acute total sleep deprivation (for instance when we stay up all night); now we found that this is also true
after chronic sleep restriction,” said Dr. Chiara Cirelli, associate professor of psychiatry and lead researcher.
“Monitoring SWA levels during waking time is very important in understanding the whole picture,” said Cirelli.
“High SWA levels during periods of both sleeping and waking signal that you need to go to sleep.”

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