Vita journal v0508

Don’t let
menoPauSe
rule your lIfe
Rekindling the spirit of
memorIal Day
metaBolISm &
WeIgHt loSS
The surprising facts
Read Deborah’s amazing
InSPIrIng lIfe Story
We celebratethe continued good
health of women
EXTRA SPECIAL SAVINGS ON BALANCED
WOMAN AND BONE BUILDER SEE PAGES 5 & 19
FOR DETAILS
VITAMAY 2008 TRiViTA.cOM

trivita.com
10 Essentials
for health and wellness
The 10 Essentials were created to suit
every Wellness Seeker. Taking even small
steps in each one will improve your life and
wellness in wonderful ways.
PHYSICAL
1. Breathe Deeply
Deep breathing expels body toxins
faster than any other means.
2. Drink Water
Getting enough water provides an instant
energy boost – and you may even eat less.
3. Sleep Peacefully
Establishing a bedtime routine will help
you sleep longer and more soundly.
4. Eat Nutritiously
Choosing healthy, whole foods minimizes
blood sugar swings.
5. Enjoy Activity
An active lifestyle enables every
system in your body to work better.
EMOTIONAL
6. Give and Receive Love
Heart-focused, sincere and positive
feelings boost the immune system.
7. Be Forgiving
As you let go of negative feelings toward
others, you will find greater peace and optimism.
8. Practice Gratitude
Gratitude brings instant joy, builds
physical defenses and reduces stress.
9. Develop Acceptance
Practicing acceptance clears your mind of
needless anxiety, freeing you to enjoy life.
SPIRITUAL
10. Develop a Relationship with God
As your relationship grows, you will enjoy
all the blessings of unconditional love.
P.S. I’m interested in your opinions and concerns. Email your feedback to ceocareteam@trivita.com
or mail TriVita, PO Box 13565, Scottsdale, AZ 85267, attention: CEO Care Team.
Letter from TriVita’s CEO
In this VitaJournal, we honor the special women who have played
such important roles in our lives. This issue is dedicated to them –
as well as to those who have also played a significant role: the men
and women who have served in the military to ensure our freedom.
I recently heard a phrase that was coined in the early 1900s:
KEEP THE TORCH OF FREEDOM BURNING BRIGHTLY.
If there ever was a time in our North American history when this
should be embraced by all who value their freedoms, it is today.
Can you imagine what your life would be like without the freedom to express and hear the
opinions of others? Our newspapers, radio, television and Internet are filled with the opinions
of people enjoying their freedom of speech. Can you imagine your life without the freedom
of travel? Yet it was only seven years ago when our travel was restricted because of the horrific
acts of September 11, 2001 – perpetrated by those who hate our freedoms. Can you imagine
the loss of your freedom to worship? But today, there are religious extremists who hate our
freedoms and are willing to give their lives in suicide bombings – and train their children to
hate our freedoms as well.
In a few days we will honor those who have served in duty and those who have sacrificed their
lives for us so we can enjoy freedom. This Memorial Day, I encourage you to do something that
expresses your gratitude for those who have served – and those currently serving – so you may
continue to live in freedom.
Freedom and independence are probably two of the greatest privileges we enjoy as North
Americans. And they are why TriVita is dedicated to being your health partner – so that you
may enjoy a life of purpose, living it with the freedom and independence that come with
good health.
One of the best things about growing older and living in the retirement years is the sense of
esteem and joy we get from being free of the responsibilities and burdens of our younger years.
But there is a paradox with growing older which begins around age 50. At the same time we
start looking forward to more freedom, we face the perils of poor health. It is alarming to think
we may be restricted and lose our freedom to choose what we want to do. If suddenly overnight
you could no longer make these choices, wouldn’t you immediately start looking for a solution
to your health crisis? Sadly, what seems to be far more common is acceptance of this gradual
loss of freedom and independence.
But I have good news. You can keep the torch of personal freedom burning brightly in your life
by simply embracing good daily lifestyle choices. Our desire at TriVita is to be a source of inspi-
ration and support – helping you make the choices that promote your good health and quality
of life.
May you pursue well-being with passion and purpose – and enjoy the freedom to do so!
Michael R. Ellison
2 l May 2008
Our desire at TriVita is to be a source of inspiration and support – helping
you make the choices that promote your good health and quality of life.

4 change the Way You
Think About Menopause
Learn about ways to handle it better.
7 Putting the ‘Remembering’
back into Memorial Day
Great ways to honor our current troops
and veterans who have given so much.
8 B-12 Update with Dr. conard
How to fix brain drain – and live a
healthier, happier life.
9 important facts About
Dreaded Skin cancer
Learn how to beat it through
early detection.
14 Make Metabolism Work
To Your Advantage
The intriguing link between metabolism
and weight control.
16 Refer TriVita Products
and Earn Great Rewards
Receive $25 Gift Cards and cash
rewards; it’s so easy!
19 Osteoporosis is a Bigger
killer Than Breast cancer
Find out how you can maintain
strong bones.
20 Moms – We celebrate You
Paying tribute to moms everywhere.
VITAJOURNAL l 3
10 foundational
Values
10 foundational
Values
1. Physician-formulated Supplements
our physicians use their extensive health and nutrition
knowledge to create proprietary TriVita supplements
based on the latest scientific research and the health
and wellness concerns of our members.
2. Patented absorption Systems
unlike other supplements that can be difficult to
absorb, TriVita supplements are developed for
maximum absorption and effect.
3. Controlled laboratory Studies
signature products from TriVita undergo medical
studies and trials at accredited universities and
medical centers to ensure their effectiveness.
4. Purest natural Ingredients
TriVita uses the highest-quality essential nutrients
available to create effective, body-friendly formulas
without mood altering stimulants
or harmful chemicals.
5. Pharmaceutical-grade Quality
We voluntarily adhere to the strict manufacturing
guidelines of the Good manufacturing Practices (GmP).
6. third-Party testing and Certification
in addition to our own quality control, we
commission third-party testing and research to
guarantee that our products are full potency and
meet all regulatory standards.
7. Quality-Controlled
Packaging and Production
safety is a top priority in our packaging and manufacturing;
we inspect each product at least 10 times and use two
safety seals per package on all ingestible products to
guarantee safety, freshness and product potency.
8. Dedicated to Product Innovation
TriVita’s commitment to science is a driving force
behind our superior quality products, from formulation
to production. Led by our Chief science officer and
renowned nutraceutical pioneers, we put the utmost
care into creating products that deliver positive and
lifelong wellness experiences for our members.
9. medical advisory Board
TriVita’s advisory panel of Board Certified physicians
provide us with the latest information on scientific
developments and testing methods.
10. Complete Customer
Satisfaction guarantee
We promise to provide the best customer experience
possible and offer a 60-Day money Back
Guarantee on all of our products.
Ournaturalproductsarefoodbased.Ifyouhaveanyfoodbasedallergies,
pleasereadthelabels.Statementsorclaimsinthispublicationhavenot
beenevaluatedbytheFoodandDrugAdministration.Theseproducts
arenotintendedtodiagnose,treat,cureorpreventanydisease.
Discoverhowtoeasemenopausesymptoms. 4
In this
issue
Birdingisafun,
fascinatinghobby. 13
MemorialDay–areminder
tohonorourtroops. 7

trivita.com4 l May 2008
All women will experience it at some
point. The dreaded “m” word: meno-
pause (also known as “the change“).
The good news is that once consid-
ered a taboo topic, menopause is
now commonly accepted as a natural
part of life – which in fact, it is! it’s a
subject that people are willing to talk
about, which means there is more
information available. This is good
news for women facing or currently
going through menopause.
What exactly is menopause?
By definition, menopause is when a woman’s
ovaries have stopped releasing eggs. It’s consid-
ered “official” when she has not had a period for
12 months. Menopause usually occurs between
ages 40-58, although the average age is 51.
For many women, menopause signals a new
stage of life: the children may have left home
and there are no longer worries about periods
and pregnancy. Although menopause is in fact
a “change,” it doesn’t have to be something
terrible. You may experience symptoms, but
armed with knowledge, you can minimize its
negative effects and not let it control your life.
Symptoms
Menopause symptoms are caused by hormonal
imbalance. Often, a woman’s estrogen and pro-
gesterone levels drop, bringing on the symptoms
that are most commonly associated with meno-
pause. Symptoms can vary in frequency and
intensity. Some women have a smoother trip
through menopause while others suffer miser-
ably. You may experience any of the following:
• Hot flashes
• Mood swings
• Night sweats
• Irregular periods
• Vaginal dryness
• Painful intercourse
• Decreased libido
• Depression
• Urinary incontinence
• Weight gain
• Hair loss
• Facial hair growth.
managing the symptoms
You can help manage symptoms with certain
lifestyle choices. Changes in diet, exercise, stress
management and supplementation can all help.
Diet
A healthful diet is especially important during
menopause. In the fast-paced lives we lead, it’s
easy to fall into the habit of eating at fast food
restaurants or popping in a processed microwave
meal. But many of these have little or no nutri-
tional value and lack the vitamins and minerals
women need.
Common sense is your best guide. A few things
you should keep in mind:
• Consume a variety of foods within
the basic food groups
• Control caloric intake to manage
body weight
• Increase daily intake of fruits and
vegetables (7 servings per day),
whole grains, and non-fat or low-fat
dairy products
• Choose fats and carbohydrates wisely
• Choose and prepare foods with little salt
• Limit animal fats.
exercise
In a recent study, menopausal women who
participated in walking and yoga programs
experienced reduced symptoms of menopause
and said their overall quality of life had
MENOPAUSE!change the way you think about “the change“
NOT YOUR MOTHER’S
Healthy aging
Part I of II

VITAJOURNAL l 51-800-991-7116
improved. And, the woman who took yoga
experienced an increase in sexual desire. In
another study, exercise helped ease stress,
anxiety and depression.
The Surgeon General’s report on fitness
recommends that people get 30 minutes of
moderate physical activity on most days to
maintain weight and prevent disease. Activities
can include walking, swimming, cycling, hiking
or anything else that you enjoy. You’re more
likely to stick to an exercise regime when you’re
doing something fun.
Exercise is important at any stage of life but is
especially important during menopause. Any
type of resistance training, such as strength
training, can help build and maintain bone
density. That’s good news for menopausal
women who face the possibility of osteoporosis
(learn about TriVita Bone Builder on page 19).
Stress management
Stress management may help ease some of the
emotional symptoms that come with meno-
pause. Some steps you can take to reduce stress:
• Take time every day to breathe deeply.
Three deep breaths can break the
cycle of tension. Ten minutes of deep
breathing cuts stress hormones in half.
Twenty minutes of deep breathing
restores hormone balance and gives you
deeper sleep to restore your mind and
body. It has also been suggested that
deep breathing can help reduce the
severity of hot flashes.
• Identify your stress triggers. Write
them down and do something to
reduce at least one of them every day.
• Use positive “self-talk.” Think about
the things that make you unique
and pay yourself three compliments
every day.
Supplements
All these lifestyle changes may not completely
eradicate your symptoms. That’s where nutri-
tional supplements like TriVita Balanced
Woman can help. With natural ingredients
that have been shown to reduce symptoms,
Balanced Woman can help bring relief from
hormonal imbalance.
Look for Part 2 on Menopause in next month’s
VitaJournal. Topics will include bone loss,
sexuality and more.
• Wear breathable fabrics instead
of synthetics, and dress in layers
• Avoid spicy foods
• Limit caffeine
• Don’t smoke
• Keep a handheld fan in your purse
• Drink a glass of cold water when
you feel a hot flash coming on
• Keep a cool cloth by your bed
• Roll your wrists around a glass of
ice water
Quick help for hot flashes and night sweats
success stories
“I highly recommend this product.”
“I have been taking Balanced Woman
now for about two years. I was struggling
with different problems like feeling very
overwhelmed about everyday duties,
heart palpitations, a lot of night sweats,
anxiety attacks, hopelessness and overall
a very negative attitude.
I decided to give Balanced Woman a
try. My doctor wanted me to start using
a hormone replacement drug as well as
an anti-depressant, but I thought that
I first wanted to try Balanced Woman.
I started to notice a positive difference
after about three months. I continued
to take Balanced Woman for the year.
After a year, I was wondering if perhaps
I would have been getting better anyway
and decided to quit taking it.
After being off about two months, I felt
some of the same anxiety and night
sweats coming back again... after the
third month I was totally convinced that
I needed to start using Balanced Woman
again. My husband definitely wants
me to continue. I have now been using
Balanced Woman again for the past
10 months and will continue. I highly
recommend this product.”
– Janice F. Landmark, MB
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Established in 1963 by President
Kennedy, Older Americans Month is
a time to recognize the contributions
of – and celebrate – older Americans.
Many of our older citizens keep the
country running. You will find them
manning polling stations; serving in
hospitals by offering assistance to
patients and their families; working
with non-profit organizations; and
much more. This month, take the
time to pay tribute to older Americans
and acknowledge the contributions
they have made – and continue
to make.
How can I help?
To celebrate Older Americans Month, the
Administration on Aging suggests volunteering,
promoting community, state and national efforts
to serve adults, and finding ways to enrich the
lives of the older adults who touch your life.
Volunteer at a nursing home
Check your phone book for listings of nursing
homes and assisted living facilities in your area.
There are many things you can help with,
depending on the needs of the home. You can
take part in planned activities or just spend time
chatting with residents.
If you have special skills or talents, speak with
the facility director about how you can incorpo-
rate them into your volunteer time. This could
be anything from singing and dancing to
scrapbooking and other crafts.
Spend time with an older adult
Everyone needs someone to talk to! Just
spending time talking and listening to someone
can really make a difference. Maybe you have an
older neighbor that spends too much time alone
or you have a family member that you can reach
out to.
• Games – games and puzzles can help
liven up someone’s day. Crossword
puzzles, card games and board games are
all possibilities. Interactive video games
can also provide entertainment – and
may even reintroduce an activity that
they are physically unable to do, such
as golf and bowling.
• Pets – bring along your pet when you
visit. According to the Centers for
Disease Control & Prevention, pets can
help decrease blood pressure, cholesterol
levels, triglyceride levels and feelings of

loneliness, while increasing opportu-
nities for exercise, outdoor activities
and socialization.
• Reading – many times, poor vision
can make reading difficult. Ask an
older friend if they would enjoy having
you read to them. This could include
newspapers, magazines and books.
For more ideas on how to celebrate Older
Americans Month, contact your local
Agency on Aging.
Celebrate
Older Americans!
• 37.3 million
People over the age of 65 in the
United States in 2006
• 86.7 million
Estimated population of people
65+ in 2050
• 9.1 million
Estimated number of veterans
65 and older
• 5.5 million
People 65 and over who were in
the work force in 2006
• 5.3 million
Number of people 85 and older in
the United States in 2006
• 506 million
Projected 2008 midyear world
population 65 and older
Source: United States Census Bureau
BY THE NUMBERS
“During Older Americans Month, we pay tribute to
our senior citizens for the many ways they strengthen
our Nation. Our country is blessed by their compassionate
acts, the wisdom of their experiences, and the patriotism
they demonstrate.” – President George W. Bush, May 1, 2007

1-800-991-7116
What does Memorial Day mean to you? To
many it’s the unofficial beginning of summer, a
perfect time to fire up the backyard grill. It’s also
a time for family get-togethers, camping trips and
sporting events such as the Indianapolis 500.
Many Americans only vaguely remember why
we celebrate Memorial Day. One reason is
because the holiday is officially part of a three-
day weekend, which makes it easy to get
distracted from the spirit and meaning of the day.
Memorial Day is a United States federal holiday
that is observed on the last Monday of May. It
commemorates the military men and women
who have died in wars while serving our country.
In Canada, they have a similar observance called
Remembrance Day – held on November 11th of
each year.
This holiday allows us to get together to
remem-ber, reflect and honor those who have
given their lives in service to their country.
Practically every community – large or small –
honors their war veterans at local cemeteries and
war memorials. Many communities also have
parades. A national moment of remembrance
takes place in Washington at 3 p.m. Eastern time.
In this country, despite our many different
political beliefs, all Americans are unified during
this solemn holiday in their appreciation and
support of our Armed Forces. First, we deeply
appreciate the men and women who have served
our country in the past. Second, we are highly
grateful to the troops who are protecting our
security and freedom in the present.
How you can help our troops
All across America thousands of individuals,
businesses and groups host events and undertake
projects to support America’s Armed Forces. This
kind of support helps to build and sustain the
morale of our troops, whether they’re stationed
nearby or far from home.
There are more than 300 nonprofit organizations
dedicated to helping our troops and their fami-
lies. The Department of Defense lists them on
the official website: “America Supports You” at
www.americasupportsyou.mil.
Cards, letters, gifts and care packages
Many organizations help send gifts, cards and
care packages to support our troops. For a list
of organizations that accept donated items from
citizens and for important postal information,
go to www.military.com. Then in the search
box type in “support our troops.” This same
website has a wealth of additional information
on how you can support and honor the troops
who serve us.
Volunteer for the red Cross and
other veterans organizations
The International Red Cross provides a
wide range of service and support for our
troops, including:
• Counseling
• Financial support
• Housing
• Emergency services.
This organization helps deliver urgent family
messages around the clock and around the globe.
For more information about volunteering for the
Red Cross contact your local Red Cross chapter
or go online to www.redcross.org. The VFW
Foundation and Paralyzed Veterans of America
also welcome volunteers.
Help on the home front
Let’s not forget the families here at home who are
carrying on their lives – sometimes with great
difficulty – while their loved ones serve our
country from far away. They deserve support too.
One of the main stressors for military families is
lack of money for essentials such as house or car
payments, food, utilities, etc. You can also offer to
help out a military family that needs a computer
or Internet service. Many military families say
that this is the one thing that keeps their family
together and in touch when family members are
serving abroad.
You can assist military families here at home by
making care packages that include necessities
such as groceries, clothes and laundry or school
supplies. Many families also appreciate “fun” care
packages containing gift cards for restaurants,
movies or water parks.
Remember, when you help military families here
at home, you’re also helping their family members
who are serving abroad. Every soldier, sailor,
marine and airman deeply appreciates knowing
their loved ones are being well take care of when
they are not there.
Putting the ‘remembering’
back into Memorial Day
How we can pay our debt to all the soldiers who have given so much
VITAJOURNAL l 7
To the men and women
in the Armed forces –
who served us in the
past, and are currently
serving now – we give
our heartfelt gratitude
for your unfaltering
service to our country.

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
May is Mental Health Month.
The annual observance started over
50 years ago to raise awareness of this
vitally important medical issue. We’ve
made major strides in recognizing and
treating mental disorders, but there’s
still a lot more we can do to help
protect against mental disorders.
As a practicing physician, I see how my patients’
mental health affects every aspect of their lives –
especially the physical condition. People with
better brain health can more successfully cope
with all of life’s daily challenges. That’s because
a healthier brain makes it easier to develop
healthy habits and lower stress. All this leads to
living longer, healthier and more fulfilling lives.
Three essentials in today’s on-the-go world are
maintaining mental wellness, getting the help
of others when you need it, and surrounding
yourself with a supportive, healthy environment.
Also, spending time with family and loved ones
and staying physically and mentally active are
just a few ways to relieve stress and better handle
everyday life.
As early as age 40, your body’s ability to absorb
B vitamins may decrease and you could be suffer-
ing from B-12 deficiency. This often results in
brain fog or irritability. To treat these conditions,
many people unfortunately turn to anti-depres-
sants, but in the setting of B-12 deficiency, their
effectiveness is questionable. I would suggest a
much healthier alternative: Sublingual B-12, B-6
& Folic Acid.
B-12 has been called the “feel-good” vitamin
because it may help you stay mentally focused
and sharp, enjoy a more balanced mood and
maintain higher energy levels. Vitamin B-12
also helps symptoms associated with age-
related brain diseases, including Alzheimer’s.
Anyone who suffers from the following
conditions may see long-lasting benefits
from Sublingual B-12:
• Forgetfulness – do you have difficulty
remembering simple things?
• Irritability – do you get angry or
frustrated by situations that wouldn’t
have bothered you before?
• Brain fog – do you have a “wooly”
sensation in your brain that hampers
clear thinking? Common symptoms of
this condition include mental confusion,
disorganized thoughts, or feeling like a
cloud is literally surrounding you.
• Mental exhaustion – do you feel so
stressed out that you find it harder to
concentrate and stay focused?
You ignore these conditions at your own risk.
B-12 depletion can cause feelings of detachment,
discouragement and depression. And lower B-12
levels could even appear as a severe psychiatric
disorder resembling schizophrenia or clinical
depression. Long-term B-12 deficiency can lead
to brain shrinkage, where your brain suffers a
loss of actual volume.
So, I would strongly recommend Vitamin B-12
supplementation to protect against these condi-
tions. However, B-12 alone won’t help you main-
tain long-lasting mental health. Here are a few
additional suggestions for managing everyday
stress to keep your brain more healthy:
by Dr. Scott Conard, M.D.
B-12 update
Reclaim your brain
forgetfulness, irritability, ‘brain fog’ and mental exhaustion can
all be helped with Vitamin B-12

Sublingual B-12, B-6 & Folic Acid
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• Set manageable goals – this will give you more control over your
life, so you’ll feel less stress
• Be realistic about tasks and deadlines
• Prioritize your ‘to do’ list, taking care of important tasks first,
and eliminating less important ones
• Take care of your body by living a healthy lifestyle
• Limit caffeine and alcohol
• Balance work with play and get enough rest and exercise
• Spend time with others – enjoying family and friends is important
• Reach out to someone you haven’t talked to for some time, or ask
a friend or relative to join you with everyday activities. Engaging
others in your life will help raise your spirits.
Remember, if you feel depressed or suffer from any kind of mood disorder,
don’t ever be afraid to ask your friends and family for help. If you still feel
overwhelmed, get counseling from a mental health professional or your
clergyman. Help is available – you just need to ask.
suCCEss sToRiEs
“I feel so good and so alive and have all the energy
in the world.”
“I first heard about TriVita’s Sublingual
B-12 in an ad. I wanted to try it because
the ad said that Sublingual B-12 could
increase energy. At the time, I usually
sat in my lounge chair, watching TV
all day and feeling depressed. I took
four a day to start and felt a change
within a week. Actually, my whole life
is different now. I’m working 12-hour
shifts (and I’m 72 years old!) in a senior
care position. I’ve lost about 40 pounds. I feel so good and so alive and
have all the energy in the world.
I know Sublingual B-12 is helping me because it’s the only thing I’ve
changed. I’ve recommended it to all my friends. They can see the
change in me. I also signed up to be an Aﬃliate Member. I’m gung ho
on this product!
After I gained some strength and energy, I changed some other things
in my life, too. I started eating organic fruits and veggies. I’m taking
natural supplements and green foods. I’m walking and exercising, too.
I believe strongly in TriVita’s 10 essentials for Health and Wellness…
they’ve really helped my life. In the past I had a pacemaker put in and
was on six prescription medications. With all of the other changes I’ve
made in my life, I’ve been able to go off five of them! I’m so glad I found
Sublingual B-12!”*
– Pat H. greenWOOd, in
*Youshouldconsultwithahealthcareproviderbeforestartinganydiet,exerciseorsupplementationprogram,beforetaking
anymedicationorifyoususpectyoumighthaveaheartproblem.Youshouldnotstoptakinganymedicationwithoutfirst
consultingyourhealthcareprovider.
By placing our B-12, B-6 & Folic Acid supplement under your
tongue, TriVita sublingual B-12 is directly absorbed into your
bloodstream where it can be used quickly.
• sublingual B-12, B-6 & Folic Acid absorbs through the
veins under your tongue for fast B vitamin delivery.
• After age 40, your ability to absorb B vitamins begins
to diminish.
• your brain needs B vitamins to function properly.
• if you are deficient in B vitamins, you could be aging
prematurely and becoming more susceptible to disease.

Cancer. The word alone is enough to
give anyone the jitters. Yet for all the
fear – rightly so – of cancers of the
lung, colon, breast, pancreas and so on,
the cancer you are most likely to get is
skin cancer.
The biggest organ of your body
If taken off the body, your skin would weigh about
six pounds. It is the largest organ of your body.
Your skin protects you from heat, light, injury
and infection. It also serves as a storage container
for water, fats and Vitamin D. Finally, it helps to
regulate your body temperature.
Your skin has two layers: the epidermis or outer
layer, and the dermis or inner layer. The epider-
mis is made up of two layers of cells: on top are
the squamous cells, followed by the basal cells.
Beneath the basal cells are melanocytes, the cells
that produce melanin – the color of your skin.
The dermis is made up of blood and lymph ves-
sels, hair follicles and glands that produce sweat
and an oily substance called sebum, which helps
prevent the skin from drying out.
Due to its vital, protective nature, it is important
to keep your skin healthy by avoiding the risks
associated with skin cancer. Don’t make the mis-
take of thinking that since your skin is “external,”
skin cancer is not as harmful as “internal” cancers.
Two layers of epidermis =
two types of cancer
There are two primary forms of skin cancer:
basal cell carcinoma and squamous cell carcinoma.
(“Carcinoma” basically means a form of cancer
that begins in the cells that line or cover an
organ). In this issue of VitaJournal, the focus will
be on squamous cell carcinoma – skin cancer of
the first layer of cells in the first layer of skin.
There is a third form of skin cancer, called
melanoma. This form of cancer begins deeper
in the skin. Basal and squamous cell carcinomas
are known together as non-melanoma cancers.
You only have about a 1% risk over the course
of your life of getting melanoma, so the specifics
of that disease will not be covered here. Basal
and squamous cell cancers make up the other
99% risk.
The biggest risk factors for getting
skin cancer are:
• Having light or fair skin, light colored
eyes, and naturally red or blonde hair
• Prolonged, unprotected exposure to sun
light (ultraviolet radiation)
• Other ultraviolet radiation, such as in
tanning booths
• Free radical damage
Skin cancer risks
Squamous cell carcinomas account for about 20%
of diagnosed skin cancers, and have an excellent
prognosis if detected early: it is a relatively easy
cancer to completely cure. Cancers of this sort
are most commonly found on the ears, face and
mouth, and seem to appear more frequently on
older people. One reason this form of cancer
appears on those parts of the body is because of
their frequent exposure to sunlight. Squamous
cell carcinomas often develop from pre-
cancerous lesions – an actinic keratosis, which
is a lesion that looks like a rough, flat pink spot
or area on the skin. If the lesion develops into
cancer, it usually becomes raised above the
surface of the skin and becomes more firm.
Tumors of this nature are often more aggressive
than basal cell cancers, and show an increased
likelihood of spreading to other parts of the body.
Detection
Detection of skin cancer early on is, like all
cancers, central to successful treatment. You
can perform self-examinations at home to
detect early signs of skin cancer.
• Look for a change in the size, color or
shape of any moles.
• Exams should take place after a bath or
shower, preferably in front of a full-length
mirror and in good lighting.
• Be sure to have someone check your back
for moles and lesions, or use a hand mirror,
and include a skin cancer screening in your
regular doctor visits.
• Don’t wait for any pain at the site of any
discoloration; pain is rarely a symptom
of cancer.
If you find any new moles, changes to old moles,
or areas looking like the photos on page 11, see a
doctor immediately for a diagnoses. Most times,
doctors will perform a nearly painless biopsy of
the area under a local anesthetic and have the
Skin
CancerAre you at risk for the most common form of cancer?
The Truth
About
Squamous cell carcinomas
account for about 20% of
diagnosed skin cancers, and
have an excellent prognosis if
detected early: it is a relatively
easy cancer to completely cure.

1-800-991-7116
More than one million
people are diagnosed with skin
cancer every year in the United
States alone.
40% to 50% of Americans
who live to age 65 will have
skin cancer at least once in
their lifetime.
skin analyzed for cancer cells. If skin cancer is
detected, in many cases the affected area or mole
can be removed in a doctor’s office, with no side
effects or prolonged treatment. Cancer that has
spread, however, may require more significant
treatment, including radiation or chemotherapy –
still, in most cases, surgery is the prefered method
of getting rid of the cancerous cells.
Preventing squamous cell carcinoma
Sunscreens, used properly, have shown to have
an excellent preventive effect on squamous cell
cancers. You should use a sunscreen with an SPF
(sun protection factor) rating of 30 or higher, or
as directed by your doctor, when you are outdoors.
Wearing a wide-brimmed hat and long sleeves and
pants are also very helpful in blocking out the
harmful sun rays that can trigger tumor growth
in your skin. There is no substitute for preventing
the sun’s ultraviolet light from being exposed to
your skin for prolonged periods; there is no such
thing as a “healthy tan,” because by the time your
skin tans – or burns – damage to your skin has
already been done.
You can also protect your skin from the inside
out by making sure you get plenty of antioxidants
in your diet. While antioxidants are plentiful in
fruits and vegetables, most people do not get
the minimum amount they need from these
sources, and should strongly consider taking
an antioxidant supplement. Free radicals are
scavangers that attack healthy cells, and those
damaged cells become free radicals as well,
causing a cascade effect that can cause sick-
nesses that include cancer of all kinds. Anti-
oxidants attack free radicals and neutralize them.
the uV index
The UV (ultraviolet light) index appears in most
newspapers and television weather reports. It is a
measurement of how much UV radiation is glar-
ing down on you on that day, and thus tells you
how likely you are to be exposed to the damaging
radiation. UV light causes damage to the DNA in
your skin cells, which is what leads to skin cancer.
The UV Index ranges from scores of 0 to 15.
Even at 0, doctors recommend sunscreen. From
5 to 15, add a wide brimmed hat and protective
clothing. From 7 to 15, avoid direct sunlight
and try to limit your outdoor activities to those
beneath plenty of shade. At a score of 11 to 15,
it is recommended that you limit your daytime
outdoor activity to only the essentials.
A flat, red spot that is rough, dry or scaly
small, smooth, shiny,
pale, or waxy lump
Firm, red lump
Photos courtesy
of NCPs
Dermatology
Branch
A lump that bleeds or
develops a crust
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12 l May 2008
creative
container gardening
Gardening provides activity that improves fitness and combats stress. And the colorful,
nutrient-rich harvest is reward in itself. So, don’t let lack of space curb your love of
gardening. Try it on a smaller scale, using containers. Container planting provides color,
texture, fragrance and even fresh produce in a modest-size area.

If your home has limited gardening space, use containers on your front step, on a small
patio or on a balcony – it’s the perfect solution, indoors or out. Potted plants are also
mobile – easy to move to center stage, by your front door, for example, when they are in
their prime.

Here’s one way to arrange a kitchen garden container. Our plan includes tomatoes, basil
and peppers, but there are many other possibilities. Tomatoes and basil grown together
enhance each other’s flavor, and with this mix you’ll have fresh ingredients for a salad,
marinara sauce or pesto. Add some flowers if you like to give your arrangement a punch
of color.
The beauty and bounty of gardening has attracted people from the beginning of time
Plants
Buy tomato and pepper plants from a nursery, so you’ll know the plants are strong. The staff at the garden store will also
be able to help you select a nutrient-rich soil or growing medium and a fertilizer. Since you’ll be growing in containers, the
plants are dependent on the soil and the nutrients you provide for nourishment.

Containers
Your plants will need adequate drainage. Terracotta, stone or plastic pots all work well. If you choose 20-inch pots, you’ll
have room to group plants together. Self-watering pots are a great option. If you plan to put them away after growing season,
consider buying containers that can be stacked for storage. Use gravel, styrofoam or packing peanuts inside the bottom of
the pots for drainage.

Planting
One tomato plant, one basil plant and one pepper plant make an attractive container arrangement. Add flowers such as
marigolds for color. Marigolds also repel bugs and attract beneficial bees. If the vegetables or herbs grow too large for the con-
tainer, you can transplant the flowers to another pot.

Consider climate
Make sure to pay attention to planting dates based on your climate and frost-free period, just as you would with any outdoor
garden. The benefit of containers is that you can move them in under cover if it gets too be too cold or too hot. Choose
plants according to the amount of sun available in your location and climate. Most vegetable and herb plants need at least six
hours of sunlight each day. Leafy vegetables such as spinach, cabbage and lettuce can be in the shade for longer periods.
What you need:
• Two or more large containers
• Good potting soil
• Tomato plants
• Stakes/sticks or cages to
support tomatoes
• Basil plants
• Sweet pepper plants
• Flowers (if desired)
• Fertilizer
• Other desired plants and containers.

This summer, get back to nature with bird-watching, also known as birding. Birding can provide
hours of entertainment. And you don’t even have to leave your home! Eighty-eight percent of
birders watch for our feathered friends from the comfort of their own backyards.
Getting started
You only need three things to get started, according to the Audubon Society. A field guide, a pair of
binoculars and a notebook.
• Field guide
A field guide will tell you everything you need to know about birds in your area. It will usually
include pictures of the birds and habitat descriptions. Field guides are available at bookstores,
online and can even be checked out from your local library.
• Binoculars
When it comes to binoculars, don’t scrimp. The better the binoculars, the better the birding! You’ll
want to get binoculars that are about 8X magnification; avoid the compact and zoom varieties.
• Notebook
Although a notebook is certainly optional, it’s a good way to keep track of the birds you spot.
Or you can simply write down your thoughts – it’s entirely up to you.
Birds of a feather...
Birding can be more fun with friends! Contact your local Audubon Society or find a local bird club
or group. You can learn a lot from experienced birders. Plus, it never hurts to make new friends.
Send out the bird call
You can increase your odds of bird sightings if you bring the birds to you. Planting native foliage
around your home is sure to attract a variety of birds. They will also be enticed by birdfeeders,
birdbaths and birdhouses.
it’s definitely
for the birds!Bird-watching: a fun and fascinating hobby
North American Great
Backyard Bird Count
Get involved in the Great Backyard Bird Count!
It’s an opportunity for people to discover the
birds in their own backyard. In this annual
four-day event, birders simply record the birds
they see and submit their lists. Scientists use
the counts to gain a better understanding of
bird behavior.
Top 10 most commonly reported birds
in the 2007 event:
1. Northern Cardinal
2. Dark-eyed Junco
3. Mourning Dove
4. Blue Jay
5. Downy Woodpecker
6. American Goldfinch
7. House Finch
8. Tufted Titmouse
9. American Crow
10. House Sparrow
For more information, visit www.birdsource.org.
Blue Grouse Blue Heron Cooper’s Hawk Harlequin Duck Hooded Oriole
Hummingbird Pine Warbler Red-Crested Cardinal Upland Sandpiper Yellow Warbler

Most of us have only a vague
understanding of metabolism
and how it relates to our health and
weight. But this connection is impor-
tant to understand – it can lead to
weight loss, more energy and an
overall improved sense of well-being.
A good way to understand metabolism is to
define it. In simple terms, it is the process all
living beings use to convert nutrients into
energy. Every time we eat or drink something
our bodies work hard to process the nutrients.
Through metabolism, carbohydrates, proteins,
fats and other nutrients are combined with
oxygen that helps create both energy and the
necessary building blocks for our bodies to grow,
maintain themselves and heal, when needed.
Why metabolism is so important
to your survival
Metabolism is a chemical reaction that
occurs in all the millions of tiny cells that
make up our body. Specific proteins control
the chemical reactions of metabolism, and
each chemical reaction is coordinated with
other body functions. This means that at any
given moment, millions of small metabolic
reactions are happening at the same time –
all throughout the body, and all regulated to
keep every cell functioning and healthy.
Metabolism is a constant, always-running
process that begins when we’re conceived and
ends at death. It’s a vital process for all forms of
life, including plants and animals. If metabolism
stops in any living thing, it dies.
How metabolism increases or
decreases our body weight
There are three important things to understand
about the metabolism and weight relationship:
• Metabolism and age
• Metabolism and activity
• Metabolism and diet
Because metabolism is a natural process, you
can make it work for you to feel more energetic
to lose weight the healthy way, and to experi-
ence better health.
Metabolism and age
Our metabolism slows with age, as much as
5% for every decade after age 35. This slowing
metabolism process is often the reason we gain
extra weight as we age.
Our metabolism slows, so fewer calories are
needed, but we still eat like we did when we
were younger. So, the pounds keep piling on,
around our waists, our thighs, our midsections
and plenty of other places on our bodies. To best
handle this situation we need to find smart
techniques to help us increase our metabolism
and lose weight in a healthy way.
Metabolism and activity
Rev up your metabolism with regular
cardiovascular exercise, including:
• Walking
• Swimming
• Bicycling
• Running
• Tennis
These cardiovascular activities will bring more
oxygen into your system – a critical ingredient
to optimize your metabolism. They raise your
body’s metabolism not only while the activity
is being performed, but also for quite a while
after the activity stops. That’s why many
fitness experts recommend morning exercises
and activities − they “jump start” your metabo-
lism. But even if you’re not a morning person,
you will still benefit metabolically if you exercise
later in the day.
Metabolism and diet
Diet is another way to affect and exert control
over your body’s metabolism. A balanced diet
is a good diet, with the balance coming from
eating the proper ratio of proteins, carbohydrates
and fats. Eating this way can give us more en-
ergy as well as control or lower our weight.
A daily balanced diet for adults should include:
• 7 to 9 servings of fruits and vegetables
• 40 to 55 grams of high quality protein
• 20 to 35 grams of fiber
By understanding metabolism we get a weight loss advantage
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Interestingly enough, protein is actually much
better as a source of energy than sugar. Sugars
from foods give us fast energy, but it doesn’t last.
Proteins convert to energy at a much slower pace
and provide a longer, more stable supply – about
five times as much energy per gram as sugar. The
“good” fats are also a great source of energy.
three small snacks with
powerhouse fats
The following snack suggestions are both
healthy and efficient at supplying the body
with plenty of energy.
Walnuts
A one-ounce serving of walnuts (about
seven pieces) provides 180 calories of energy –
that’s enough energy for many people to walk
two miles or run 1-1/4 miles. Plus, walnuts are
very high in Omega-3 fats.
avocado
A small avocado contains high levels of
beneficial fats and supplies approximately
250 calories of energy. That’s enough energy
to ride a stationary bike for about 30 minutes.
green olives
A small serving of green olives provides about
140 calories – enough energy to swim 20 laps in
a pool. Green olives have one of the healthiest
oils for your body, and like other forms of fat, it’s
filled with lots of potential energy.
even greater metabolic performance
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Besides diet and physical activities, we can
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18 l May 2008
The Great Grape
Grab a bunch and enjoy! Grapes are packed with
healthful nutrients, and make the perfect summer snack.
G
rapes are bursting with healthful phytonutrients,
plant compounds that contribute to good health.
Grape phytonutrients have been shown to help
protect the heart, contribute to longevity and to possess
anti-inflammatory properties. Studies have even linked
some nutrients in grapes with cancer protection.
Studies suggest that grape juice has the same benefits for the heart as red
wine – but without the alcohol. A note of warning, however: avoid grape
“drinks” as they often contain very little grape juice – and a lot of sugar.
A grape history
Grapes are divided into three main categories: table grapes, wine grapes
and raisin grapes. Table grapes come in a variety of colors including
green, red and purple. You can find both seeded and seedless varieties.
The grape has been cultivated since ancient times; there is evidence they
were grown in Asia in 5000 B.C. And of course, grapes have been used in
winemaking for thousands of years. Europeans helped spread grapes around
the world and today, Italy, France, Spain, Canada and the United States
are the top grape-producing countries.
Picking and serving grapes
The California Table Grape Commission suggests choosing grapes that
have green, pliable stems and plump berries. Keep grapes refrigerated and
wash just prior to using. For the most antioxidant power, pick grapes that
are completely ripe.
A tasty snack
Grapes make a tasty and healthful snack. Take a bunch of grapes with
you to work or really, anywhere you go. They’re delicious frozen and can
be used to dress up yogurt and fruit salads. They also make great snacks
for the kids and grandkids.
Fresh pick
As we head into summer, you’ll find farmers’ markets popping up all over
the place. Farmers’ markets are great places to find fresh produce that is
grown by local farmers. It’s a win-win situation: local farmers have a venue
for selling their produce, you boost the local economy with your purchases,
and best of all, you have a great resource for getting delicious, fresh produce
for you and your family.
And it even gets better than that! No longer just a place to find fresh fruits
and vegetables, farmers’ markets often offer crafts, entertainment and
more. To find a farmers’ market near you, check your local paper for event
listings. You can also search online for farmers’ markets directories.
Picking the best produce
Once you’re at the market, how do you know which fruits and vegetables are
the best quality? Use these handy tips to find the cream of the produce crop.
• Summer squash – smooth, bright skin, heavy for its size and
brightly colored
• Broccoli – florets should be tightly closed, with no yellowing
• Stone fruits (peaches, nectarines, plums, apricots) – they should have a
sweet smell and give to gentle pressure; avoid bruises and discolorations
• Tomatoes – should have a rich aroma; look for taut skin and a deep color
• Melons – try to avoid precut melons; should be fragrant and heavy for
their size. If the stem was cut, it was picked early
• Berries – look for rich, deep colors; watch out for mold, mush and
green areas
Farmers’ Markets

Your body is constantly changing. Your family
history, the foods you eat, where you live, and
how active you are play a part in the adjustments
you experience in your body over your lifetime.
Without healthy nourishment and activity the
changes that you’ll experience over time will
naturally lead you to damage and disability.
Understand the natural life occurrences we all
experience and you’ll be in a better position to
manage and adjust to these changes to maintain
long-term health and wellness.
Bone remodeling is a natural
process that breaks down and
rebuilds bone
While you’re growing, the nutrients you take
in from food contribute to your body’s growth –
including your bone growth. By the time you
reach your adult size, around age 20, the growth
process in your bones (called modeling) ends
and a new process called “bone remodeling” begins.
This is a normal process that breaks down and
rebuilds bone. You see, your bones don’t just
help you move around, they’re also used as
storehouses for important minerals. Calcium
and phosphorous are minerals that make up the
structure of your bones, and are also held in
reserve to use for other important functions.
These two minerals are involved in nearly every
system of the body – and when they’re needed,
they’re taken from your bones and moved to
other areas.
Every time these essential minerals are with-
drawn and there isn’t a mineral deposit made
to help your body rebuild bones, your bones
weaken. This creates an imbalance in the
remodeling process – your bones are breaking
down faster than they’re being built. If you
don’t add additional calcium and phosphorous
through supplements, your bones will grow
increasingly weak, will eventually become
brittle (osteoporosis), and break.
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Along with a good diet, weight-bearing exercise,
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One in two women and one in
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A
lthough Mother’s Day has
passed, the month of May
could not go by without
paying tribute to mothers everywhere.
Nurturer, protector, “owie” kisser, nose and
bottom wiper, worrier – these are all words that
come to mind when we think of mom. Although
some of these adjectives go away as children grow
older, moms never cease to worry about their
children, even when they become parents and
have their own.
Mothers are the focal points of our lives.
There is simply no way we can ever really thank
mother for all she has done for us – we’ll never
even really know all she has done for us. She is
the one who will lay awake all night when we’re
sick and the one we will cry with on our wedding
day. She is the one who knows us best and loves
us unconditionally. There is a very special bond
between mother and child; no matter how old
you are, there is no other love like it.
Throughout the month of May and beyond, take
the time to let your mom (all moms!) know how
much you appreciate her. A phone call, a card or
simply a hug can let her know how much you
care. If you don’t have a close relationship with
your mom, perhaps it’s time to reconnect. Take
the first step toward reconciliation. You won’t
regret it.
To all mothers: we appreciate you, we thank you
and we love you!
“All that I am,
or hope to be,
I owe to my
angel mother.“
– Abraham Lincoln
MOMS -
We Celebrate You
History of mother’s Day
After the Civil War, several women’s
groups attempted to establish a Mother’s
Day, although with a slightly different
focus than what we have today. Julia Ward
Howe, author of the “Battle Hymn of the
Republic,” issued a Mother’s Day Proclama-
tion in 1870; moved by the misery and
carnage of the Civil War, she wanted
women from both sides to unite in a peace
movement. Other women’s groups estab-
lished designated days to help re-unite
families and friends that had been divided
by the war.
Mother’s Day as we know it today is
attributed to the campaigning of Anna
Marie Jarvis, who petitioned for a national
observance after the death of her own
mother in 1905. Finally, in 1914 Woodrow
Wilson made Mother’s Day official.
Celebrated on the second Sunday of May,
Mother’s Day quickly became synonymous
with flowers and gifts.
Jarvis was completely opposed to the
commercialization of Mother’s Day and
spent the rest of her life fighting against it.
When a commemorative stamp was issued
bearing her mother’s picture, a vase of
carnations and the words “Mother’s Day,”
she fought against it and succeeded in
having the words removed from the stamp.
Today, Mother’s Day is second only to
Christmas for gift-giving.

What do you think of
when you hear, “They have
a servant’s heart?” This world
cries, “Me, me, me.” “It’s me
that really counts.” “Do it –
you deserve it.” “If it feels
good, do it.” With all these
sayings in the media and
advertising, it is easy to focus on yourself. From
the world’s view, a servant is a person who
attends to the master. We can look around
and see the affluent, who often have servants
to meet their every need and desire. But without
the God factor in the picture, we would look at
those who serve as being “beneath” the ones
they serve. This is not what God’s Word says.
Let’s look at God’s view in Ephesians 4:12. It
says, “for the perfecting of saints, for the work of
the ministry, for the edifying of the body of Christ.”
When you have a great relationship with
someone, you want to be with them. You want to
talk with them and help them when you can. If
you are asked to do a favor for your friend, you do
not hesitate to do whatever you can. Having a
relationship with God is no different.
A servant’s heart refers to the fact that their
greatest relationship is with God. It is spelled
out in Ephesians 4:12: “perfecting the saints (that’s
us), for the work of the ministry (serving another)
edifying the body of Christ” (showing God’s love to
others). Throughout the Bible, we see examples
of the needs of God’s people being met by others
who reach out to help. Jesus said in Matthew
5:40, “If you do this to the least of mine, you have
done unto me.” God loves us so much that He will
send someone when we really need the help. I
have experienced this in my very own life.
One time in particular stands out as I write
this article. Our family business had just failed,
and I had put everything we had into it so that it
would work. My wife and our three children were
dependent on me for the basics – food, shelter
and all the other items a growing family needs.
This particular day I had put the last penny to my
name in the car. When I arrived home, my wife
shared that we did not have food for dinner that
night. We prayed and asked God for help.
We were about to make a simple sandwich for
the kids when the doorbell rang. There stood a
family from the church with a hot dinner, several
grocery bags of food and a $20 bill. Before I
could even say thank you, the father started
apologizing to us. He explained that God had
laid on their hearts earlier that day to bring food
and gas money to us. He said they decided to eat
first before they came over. They shared that they
were all silent during the meal because each of
them felt like they should have come to us with
their gifts before they took care of their own
meal. God specifically had a plan for us to have
a hot meal at dinnertime to show His love.
When we are obedient and listen to God
and serve others for His sake, not ours, we are
displaying a servant’s heart. The key is listening
to that still small voice inside that says drop a
dollar in that cup or help the neighbor get to the
store. Using that “still small voice” filter will keep
us on the right track and allow God to use us to
serve others, unleashing the greatest of blessings
in our lives.
your body, His Temple
1 Cor. 6:19-20
Having a Servant’s Heart
by Chaplain Gene Henderson
Matthew 5:40:
“If you do this to the least of
mine, you have done unto me.”

HCY Guard #30460
Non-Member $29.99
Member $23.99
Don’t be a
victim of the
stroke epidemic
HCY update
REDUCE your homocysteine levels,
lower your stroke risk
Stroke occurs when there is a problem with
blood flow to the brain, or if there is bleeding
within the brain. Strokes may cause reversible
or irreversible paralysis, visual changes, coma,
speech problems or dementia. Most strokes
are not fatal, though death is a possible outcome.
People with diabetes, high cholesterol, hardening
of the arteries (atherosclerosis) and hyperten-
sion (high blood pressure) all have increased
stroke risk.
Stroke symptoms include:
• Sudden and very painful headache
• Weakness
• Loss of ability to move a limb
• Dizziness
• Loss of balance
• Language difficulties
• Visual problems including blurred vision
• Seizures, vomiting
• Difficulty swallowing and drooling.
In some cases, there may be warning symptoms
before the stroke takes full effect. As soon as
symptoms appear, seek immediate emergency
medical attention – call 911, or the number for
emergency services in your area.
The homocysteine/stroke connection
Homocysteine (HCY) was first linked to stroke
in 1966. Pioneering medical researcher Kilmer
McCully discovered that young people with
high levels of homocysteine had heart attacks
and strokes more often than people of the same
age with lower levels of homocysteine.
Was this same protein responsible for these
attacks in older people? As time went along
and research progressed, the link between high
levels of homocysteine and stroke became
stronger and stronger. Today there is no dispute:
a high level of homocysteine is a strong
predictor of stroke at any age.
Why the “B” vitamins are
so important
There are a number of nutrients that help
reduce excess homocysteine. Folic acid protects
against HCY from ever being formed. But since
HCY is necessary at low levels, using pure folic
acid is not the best way to lower it. Vitamin
B-6 causes rapid excretion of excess HCY, but
excreting extra homocysteine means that some
amount of it may have already damaged your
blood vessels. Vitamin B-12 stabilizes homocys-
teine by converting it to a beneficial protein.
This happens very quickly – before HCY can
reach excessive levels and wreak havoc on
healthy arteries.
Other nutrients assist in helping reduce
excessive HCY, but these three combined
vitamins – B-12, B-6 & folic acid – are at the
heart of any strategy to lower homocysteine.
And remember, a lower level of homocysteine
means a lowered risk of stroke.
by Brazos Minshew, Chief Science Officer
A sudden and very painful headache
is just one of many stroke symptoms.
Brazos Minshew’s experience as TriVita’s Chief
Science Officer makes him uniquely suited to
advise VitaJournal readers on the dangers of
homocysteine and how B vitamins can lower HCY.
Brazos Minshew
Chief Science Officer
Take HCY Guard daily to
help lower homocysteine
levels – and protect yourself
against this debilitating
health crisis
• Specifically formulated
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• Helps reduce your risk of
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• Elevated homocysteine
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Call toll-free today to order
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22 l May 2008
Vitamins B-12, B-6 & folic acid all help reduce excess homocysteine

Walking for a week
In order to experience the full range of
beneﬁts from walking, it needs to be a daily
exercise. But even trained athletes get bored
with routine. How can you keep yourself
motivated? Here are seven suggestions, one
per day, that you can use to keep your walks
interesting, inspired and on track!
Discover new territory
Monday
Vary your routine. Have more than one area
you walk in. Trade your neighborhood for a high
school track, park, or the neighborhood of a
friend or family member. The change in scenery
will reinvigorate your walk.
keep good company
Tuesday
Walking needn’t be a solo project; walk with
a friend or group of friends! You’ll know you’re
getting the right cardiovascular workout if you
are breathing heavily but can still speak without
gasping or feeling strained.
Sounds of success
Wednesday
Bring along headphones to listen to your
favorite radio program or motivational music.
However, you may want to use only one ear to
listen; leave the other uncovered to listen for
cars or other surprises.
time management
Thursday
If you like to schedule your time, then carve
out space for walking. Break your regimen into
10- or 20-minute blocks if you need to, but keep
walking! Remember, 30 minutes is only as long
as one skipped TV show.
Sunrise to sunset
Friday
Take the opportunity to walk at different times
during the day. It will be similar to changing
where you walk: your surroundings look different
in the light of dawn, dusk, midday or evening.
Chart your progress
Saturday
Write down your walking goals. Writing a
contract to yourself or keeping a record of your
exercise has been shown to have a powerful
psychological impact on exercise goals.
take it inside
Sunday
If poor weather makes walking difficult, go to
a local mall and do a 30-minute walk past your
favorite stores. If getting out of the house every
day is hard to do, go ahead and invest in a
treadmill you can use at home.
Energy Now! #30420
Non-Member $31.99
Member $24.99
Feel a natural surge of physical energy
OneStepat a time
OneStepat a time
Stroll, saunter, hike – whatever you want to call getting on your feet and walking – it’s an
easy and eﬀective way to build and maintain a lifetime of health! Here are seven ways to
mix up your weekly walking routine and remain motivated every day.
Energy Now! contains:
• CoQ-10 and Vitamins B-1, B-2 and B-3, which
improve your body’s ability to produce more energy
• Natural antioxidant polyphenols, green tea and
cocoa, which increase oxygen delivery and help
maximize energy production
• Thiamine, which makes ATP, your body’s main
energy carrying molecule.
Call 1-800-991-7116
Note:IfyouhavePKUoraretakingMAOinhibitors,donotusethisproduct.

Fight back against this dangerous condition with lifestyle
changes and healthy supplements
By Nathan S. Bryan, M.D., Ph.D – TriVita Medical Advisory Board Member
high blood pressure
is a silent killer
Here’s some surprising – and not very pleasant –
news. Hypertension, commonly known as high
blood pressure, is the leading cause of cardiovas-
cular disease worldwide. Nearly one in three
U.S. adults has high blood pressure, and an
estimated 972 million people in the world suffer
from this problem. Because many people don’t
feel any symptoms, nearly one-third of these
people don’t know they have it. You could be
one of these people.
Uncontrolled high blood pressure can lead to
stroke, heart attack and heart or kidney failure.
In 2002 the World Health Organization reported
that 11% of all diseases were a direct result of
chronic hypertension.
What is blood pressure?
Blood pressure is determined by how hard and
efficiently the heart pumps blood along with how
much resistance the blood vessels provide to that
pumped blood. Therefore, blood pressure is the
amount of pressure being exerted against the
walls of the arteries.
Experts in the field put normal blood pressure in
the following categories:
In normal healthy individuals certain nerve and
hormonal impulses cause the arteries to dilate
(become larger) or contract (become smaller). If
these vessels are wide open, blood can easily flow
through. If these vessels are narrow, it’s harder for
the blood to flow through them, and the pressure
inside them increases. That’s when high blood
pressure may occur.
How high blood pressure affects
your body
When you have high blood pressure, your heart
becomes strained and blood vessels may become
damaged. Your body’s ability to maintain normal
blood pressure can be negatively affected by:
• Oxidative stress
• Physical inactivity
• Emotional stress
• Smoking
• A high fat diet.
As a result, blood pressure gradually increases
over time and adds to the workload of your heart
and arteries. Your heart must pump harder, and
the arteries must carry blood that’s moving under
greater pressure.
Who has high blood pressure?
Hypertension incidence varies by age, gender, race
and family history.
Age
Many studies show an age-related increase in
hypertension for both men and women. The
greatest increase in hypertension typically
occurs in people 60 years or older.
Gender
Men tend to demonstrate a steeper increase in
blood pressure with age than pre-menopausal
women. After menopause, women develop high
blood pressure at a greater rate then men.
Ethnicity
African Americans have one of the highest hy-
pertension rates in the world. One study showed
that African Americans had a prevalence rate of
56% versus 27% in whites.
Family history
A family history of hypertension is associated
with an increased risk of high blood pressure.
Both genetic and environmental factors appear
to contribute to this association.
What you can do to lower
blood pressure
Fortunately, by lessening hypertension you
also lower your risk of developing heart disease.
Lifestyle changes have a dramatic effect on
blood pressure. Some things you can do:
• Lose weight
• Get regular physical exercise
• Stop smoking
• Manage or eliminate stress
• Decrease sodium intake
• Eat a heart-healthy diet rich in
fruits and vegetables.
Following TriVita’s 10 Essentials for Health
and Wellness is a great start for treating hyperten-
sion. Deep breathing, adequate hydration and
nutrition along with peaceful sleep will reduce
the amount of oxidative stress in your body and
allow your cells to rebuild and rejuvenate. Physical
activity increases blood flow and helps your blood
vessels relax more effectively. TriVita’s Vitamin
C and Vitamin E are great antioxidants that will
help reduce oxidative stress. Call a Wellness Con-
sultant at 1-800-991-7116 to find out more about
these products.
Adaptogen 10 Plus may help your body lower
blood pressure. It contains plant extracts shown
to help your body respond to stress. Adaptogen 10
Plus is also an excellent source of nitric oxide, a
substance that relaxes the blood vessels.
If you fall into any of the high-risk categories,
then you should pay close attention to your blood
pressure. And by following the suggestions in this
article you’ll be taking major steps to help lower
your blood pressure.
Blood Pressure Category Systolic
(mm Hg)
Diastolic
(mm Hg)
Normal less than 120 AND less than 80
Pre-hypertension 120-139 OR 80-89
High
Stage 1 140-159 OR 90-99
Stage 2 160 or higher OR 100 or higher
The higher (systolic) number represents the pressure
when the heart is beating. The lower (diastolic) number
represents the pressure when the heart is resting
between beats.

OmegaPrime #30520
Non-Member $22.99
Member $17.99
Call today 1-800-991-7116
Healthier Skin,
Healthier Body
How healthy are you?
Some people start by taking their own temperature or checking their blood
pressure. Others evaluate their health by sensing how they feel overall. You can
also learn a lot by simply paying close attention to your skin. It can offer telltale
signs about your general health – and specific health issues you may be facing.
There are some very interesting lessons you can learn from your skin.
Liver spots
Many people get brown spots on their hands as they age. Although most liver spots are caused by
sun exposure, they also can indicate something more serious. Liver spots are made from a chemical
pigment called lipofuscin. As this pigment accumulates in your muscles, nerves, skin and brain, it
can be harmful. The ultimate result might be loss of fine motor skills in hands and body. And heavy
accumulations of lipofuscin in the brain could result in nervous system oxidation and possibly even
Parkinson’s disease. Because of this danger, liver spots could actually be called “brain spots.”
The solution is to listen to the message these liver spots are sending and take action to reduce
further damage. The stress-specific antioxidants in Adaptogen 10 Plus and the essential fatty acids
in OmegaPrime both help nourish and protect delicate brain tissue. By improving your antioxidant
reserve this way, you’ll be less likely to develop liver spots.
Eczema and psoriasis
People who develop eczema usually are genetically predisposed to inflammation. Certain genes make
a person far more likely to react to irritants. These inflammatory signs can occur anywhere in the
body, but with eczema, it shows up in the skin.
While there is no “cure-all” for ezcema or psoriasis, you can help the condition by eliminating such
contributing factors as inflammatory foods, sedentary habits, too little sleep and too little water. Follow
the 10 Essentials for Health and Wellness found on page 2 of this VitaJournal. And you can further support
your low inflammation health routine by adding to your diet generous amounts of Vitamin B-12, essen-
tial fatty acids (OmegaPrime) and stress specific antioxidants, such as Adaptogen 10 Plus. All of these
things help reduce inflammation, and when that happens, skin conditions often resolve themselves.
Vitiligo
Vitiligo is a skin disorder that causes a loss of pigment in areas of the skin. This pigment loss may
result in white blotches on the hands and face. Vitiligo can also be a side effect of heavy antibiotic
use, chemotherapy or use of steroids. Sometimes it happens for no particular reason.
What can help prevent the spread of vitiligo? One option is Khelia, a botanical that sometimes works
when combined with UV light therapy. Sublingual B-12 is also quite helpful, because it helps “starve”
the fungus that may trigger vitiligo. The amino acid L-Phenylalanine (LPA) is another promising new
therapy for vitiligo. This essential amino acid nourishes your brain and thyroid and also helps reduce
chronic pain. LPA is a key component of Energy Now!, which makes it easy to find and readily available.
Dry skin
If you’re suffering from dry skin, your body is telling you that you need more water to combat dry air,
and more essential fatty acids (included in OmegaPrime) to help repair damaged skin.
As you can see, it’s amazing what we can learn by just looking at our skin. It tells us so much about our inner
health. Pay attention to your skin because it could also be telling you what steps to take to care for the rest of
your body.
What your skin can tell
you about your health
Your skin is a map to other health conditions in your body
OmegaPrime promotes
skin, heart, brain, gland
and joint health
OmegaPrime can help you:
• Reduce inflammation −
essential fatty acids bathe
your skin with nourishment
• Help reduce joint pain –
while increasing mobility
• Protect your heart –
promotes HDL (good
cholesterol) and helps
lower triglycerides and
bad cholesterol.
1-800-991-7116

Fruity ways to fight skin cancer
Phoenix, Arizona
Researchers have found that pomegranate, grape and citrus extracts may help protect against skin cancer.
These studies presented at a Cancer Research Conference in Phoenix, suggest that common fruit extracts may
help protect against sun-related damage which leads to skin cancer. Researchers also noted that skin cancer is
the fastest-rising cancer in North America and that new approaches for preventing and treating skin cancer
are necessary.
They noted that the pigment that gives pomegranates and other fruit their dark red color has higher antioxidant
activity than both red wine and green tea. Even applying small amounts of pomegranate can show significant
results. Researchers also looked at the effects of applying resveratrol, an antioxidant found in the skins of grapes
and in red wine. They found resveratrol significantly inhibited UVB-related skin damage that commonly
precedes skin cancer.
Researchers say that if further research confirms these preliminary findings, future skin care products such
as creams, patches and sunscreens may be developed with these elements to help protect against skin cancer.
Exercise helps protect your bones against osteoporosis
Rochester, Minnesota
If you have osteoporosis, you might mistakenly think that exercise will lead to a bone fracture. However, the
Mayo Clinic in Rochester, Minnesota, refutes that by saying that using your muscles actually helps protect your
bones. Osteoporosis is a major cause of disability – especially in older women.
There are different theories about how to best reduce the risk of spinal problems and broken bones often caused
by osteoporosis. The Mayo Clinic emphatically recommends exercise. They say it’s not too late to start exercising
even after menopause, when the pace of bone loss increases. Exercise will help increase muscle strength, improve
balance and keep your bones from getting weaker.
Other potential benefits of exercise include:
• Increasing your ability to carry out daily tasks and activities
• Maintaining or improving your posture
• Relieving or lessening pain
• Increasing your sense of well-being.
Choose the kind of activity you enjoy
Here are several suggestions:
• Strength training – such as free weights, weight machines, resistance bands or water exercise
• Weight-bearing aerobic activities – examples include walking, dancing and low impact aerobics
• Flexibility exercise – exercises that help increase the mobility of your joints, another important aspect of
overall fitness.
Movements to avoid
The Mayo Clinic does not recommend the following types of exercises if you have osteoporosis:
• High impact exercises such as jumping, running or jogging
• Exercises where you bend forward and twist your waist – such as sit-ups, touching your toes or using a
rowing machine.
The Mayo Clinic recommends talking to your health care provider first if you aren’t sure about the health of your
bones. You may need a bone density test and fitness assessment. Do not let the fear of fracture keep you from
having fun and being active.
The latest Scientific research that affects you, your health and your life
Research and focus

Y
ou’re invited to share, celebrate and enjoy at
this year’s 2008 Galaxy of Stars event in sunny
Scottsdale, Arizona. The weather will be great,
but that’s not the only thing that will be spectacular. This
conference has it all and will be worth every penny spent.
You’ll have a great time with people like yourself – people
looking to improve their health and wellness. Over the
course of this three-day event, you’ll have the
opportunity to:
• Learn about the latest TriVita supplements, before they’re brought
to market – and sample new TriVita products that aren’t yet avail
able to the public
• Hear from keynote speakers: CEO, Michael R. Ellison and best-
selling author, Chris Widener
• Listen to Dr. Conard’s empowering message of living with wellness
and purpose
• Hear Brazos Minshew, Chief Science Officer, present new
TriVita products coming to market – followed by a “Meet
and Greet Session”
• Attend the gala recognition dinner and awards presentation given
to outstanding Affiliate Members and Business Affiliates
• Listen to inspirational stories from Affiliate Members who are
referring TriVita products – and see how their efforts can help
anyone else who’s seeking rewards from wellness-referring activities
• Receive FREE prizes and giveaways.
Come experience a weekend of sharing and growing, as TriVita continues
its mission to help others along their wellness journeys. It’s been said, “It
takes a wise man to learn from his mistakes, but an even wiser man to
learn from others.” So attend this event and learn from the leaders in their
own fields, including CEO Michael Ellison, Chief Science Officer Brazos
Minshew and author Chris Widener. You’ll have some fun in the sun while
discovering how TriVita’s superior-quality supplements can take your health
and wellness to the next level.
And don’t forget to check out the elegant Westin Kierland Resort & Spa
(www.westin.com/kierland). The resort’s surrounding area is loaded with
art, history, upscale shopping and entertainment, which are all within
short walking distance. This hip, new North Scottsdale hot-spot is a major
attraction in the Phoenix metro area.
So mark your calendar for October 30 – November 1, 2008
and join the health and wellness revolution! Room availability is limited,
so register immediately. Special “early bird” rates are available to the first
50 registrants.
Make reservations today:
call 1-800-TRIVITA or log onto
www.trivitaevents.com.

“I’m sharing my story so that it can
help others!”
“I’ve been a diabetic since 1953.
I currently have both diabetic
retinopathy and macular edema.
I’ve tried eye vitamins, which
didn’t help. Then I tried TriVita
VisionGuard. With prayer
and VisionGuard, my vision is
actually getting better. My doctor couldn’t believe
it − he thought my eyesight would just get worse.
I have compared other vitamins to VisionGuard and
TriVita’s brand is more potent than the others. I’m
sharing my story so that it can help others!”
– Mary M. Oak Creek, WI
“If it wasn’t for your products, I certainly
would have had health problems.”
“I’ve been working two jobs for quite awhile.
I needed more energy but didn’t want to use
caffeine. I started with TriVita’s Sublingual B-12,
and then I added Energy Now! and Adaptogen
10 Plus. Because I was working so much, I noticed
that I was also nibbling a lot to stay awake. My
calorie intake should have been going down but
because I wasn’t exercising it was going up.
I got a TriVita catalog and saw Terry Newsome’s
story. I was getting a little thick around the middle
and had to buy larger pants. I thought, ‘I better do
this now,’ and lose the extra weight, before it gets
out of hand. I started using Leanology nutritional
shakes as a meal replacement. I felt like I was getting
good nutrition from them, and they tasted great.
Then I added Leanology’s weight loss capsules and
they helped control my cravings and appetite. My
body has gotten used to eating larger portions than
I needed, so the capsules also helped me change my
hunger patterns. Now I eat much less to feel satis-
fied. In two months I’ve lost four inches off both my
waist and hips.
One of Brazos Minshew’s tips really helped me,
too. I read that he was training for a race and
eating just a small amount every hour. So now I
snack on healthy foods every 60 to 90 minutes to
keep my metabolism going. I love taking all of the
TriVita products. Without them I certainly would
have had health problems. The combination of
everything together is just great. I work 15-18 hours
a day, and yet I’m nice to people and don’t snap at
them. I really feel good and can handle anything
that comes my way. I wanted to thank TriVita
because your products work. You also take a lot of
time and work to explain the science behind the
products, and I really appreciate that!”
– Eileen A. Farmington Hills, MI
“OptimaFlex really helped with the pain
and stiffness.”
“I was starting to get joint
pain when I’d wake up in the
morning − my hips, knees and
hand would feel stiff and painful.
It would take me awhile to get
going in the morning because
of that discomfort. I also found I’d get stiff if I sat too
long. So I decided to try OptimaFlex. It was about
three days before I really noticed a difference, but
OptimaFlex really helped with the pain and stiffness.
I take one serving at night and now I wake up with-
out the pain!”
– Sharon H. Phoenix, AZ
Real Stories from real people
See what Members like you have to say about TriVita products!
Go to page 16 to find out how you can
earn free products by sharing your
wellness experience with others.
“I’m sure telling all my friends
about it!”
“I was taking high-powered pain pills for
my arthritis but I still had a lot of pain. I
started taking TriVita’s OmegaPrime,
and after three to four months, I noticed
my pain was lessening. After a few more
months, the pain was completely gone and
I was able to stop taking my prescription
pain pills. I also have a herniated disk in my
back. The doctor said it would cause bad
pain in my legs, but that never happened,
and I think it’s because of OmegaPrime! I take it twice a day, every day. I’m sure
telling all my friends about it!”*
– Oma C. Chanute, KS
“I signed up to be an Affiliate
Member and am telling everyone
about Sublingual B-12.”
“I am 80 years old. In July of 2007, I got
sick from diverticulitis, and I was in bed for
about six weeks. A friend called me and
suggested that I try TriVita’s Sublingual
B-12, B-6 & Folic Acid. Well, I ordered
some and within six weeks I was feeling
great. In fact, I felt better than I did before
I got sick! I had more energy and was more
alert. I’m so thankful for Sublingual B-12.
I signed up to be an Affiliate Member and am telling everyone about
Sublingual B-12. I have two friends who are thinking about ordering it; I got a
referral coupon book with my order today so I’d have the coupons handy!”
– Aubrey C. Evansville, IN *You should consult with a health care 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 health care provider.

Deborah is a born fighter. Despite many trials
and tribulations, she has an incredibly positive
attitude and outlook. Deborah has suffered from
multiple sclerosis (MS) for six years now yet she
refuses to let this debilitating disease rule her life.
After being diagnosed with MS in 2002 Deborah
says, “I was faced with a traumatic event and
was in complete denial. I continued to maintain
my fast-paced life, refused to take prescribed
medicine and didn’t eat right. Finally, my body
just broke down.”
She worked in high profile, high pressure posi-
tions with banking, advertising and health care
companies, as well as a patent/trademark law firm.
“I was a definite ‘Type A’ personality who wanted
control of every aspect of my life,” remarks
Deborah. “The MS made me become more
intense and very judgemental about other people,
especially those who hurt me because of my
uncontrollable actions toward them.”
Her MS diagnosis changed everything. At first,
Deborah couldn’t handle the most basic functions
in life. She also lost much of her memory and was
occasionally incoherent. Deborah’s mother took
her back to Georgia and she began the next
phase of her life: learning to cope with MS.
“MS really made me take a look at myself and
how I got into this position,” Deborah says.
“Although this condition can easily destroy a
person’s spirit, emotions and physical well-being,
I refused to die.”
Her first priority was to take better care of her
health. Deborah’s doctor suggested an experi-
mental chemotherapy regimen – which helped
stop the brain inflammation. A bigger health
blessing came when she watched a TriVita
television program with James and Betty Robison.
She discovered that TriVita Sublingual B-12, B-6
& Folic Acid helps increase vitality and improve
mental focus.
Deborah immediately ordered and started
taking Sublingual B-12 in 2004 almost on a
dare, thinking “what do I have to lose.” The
results have been astounding.
“Sublingual B-12 has helped me in so many
different ways,” she says. “The energy I get from
it is miraculous. Sublingual B-12 has also helped
me regain much of my strength and improved
my memory.”
Deborah definitely feels a difference when her
B-12 supply runs out. She has tried other brands,
but always comes back to TriVita Sublingual
B-12 − because no other B-12 product has been
as effective.
She is also a strong believer in Adaptogen 10 Plus.
“When you have MS, stress can take the breath
right out of you.” says Deborah. “Adaptogen 10
Plus really helps calm me down and gives me a
more serene outlook on life.”
She is currently working to further strengthen
her body. Because of her improved memory
Deborah is once again able to enjoy books and
TV programs.
She has written an inspiring and heartwarming
book, “No More MS,” about the spiritual, mental,
physical and emotional difficulties she faced with
MS. She says that TriVita products have helped
give her the energy to write the book in the first
place. The book can be purchased from her Web
site: www.nomoremsbook.com.
Her goal within the next year is to improve
her health and take her story “on the road” as
an inspirational speaker. “I think I can offer a
powerful message about life,” Deborah says.
“Spiritually, emotionally and physically I feel
much better and I want to share my renewed joy
in life with others.” She has been named an
ambassador for the Multiple Sclerosis Society of
America. MS is a terrible disease, but even with
it, Deborah is taking the steps to rule it, rather
than letting it rule her.
Deborah’s inspiring, amazing life story
TriVita products – and a strong ‘can do’ spirit – have helped
her live a full life even though she has multiple sclerosis
Member spotlight
Deborah’s inspiring, amazing life story
your TriVita purchase is backed by our 60-day
money-back guarantee, no-questions-asked.
T R i V i T A P R o m i s E
GiftCard
$25
You could earn a $25 Gift Card when you share your TriVita success story!
send your product success story
to story@trivita.com or call us
at 1-800-693-4083. if we use
it, we will send you a $25 gIft
CarD as a thank you.
ThisGiftCardisgoodforanyTriVitaproductorservice.ThisGift
Cardisnon-refundableandnotredeemableforcash.Thevalueof
thiscardwillnotbereplacedifthecardislostorstolen.ThisGift
Cardissubjecttolocal,governmentalandTriVitacurrentterms.
“Spiritually,emotionallyandphysicallyIfeelmuch
betterandIwanttosharemyrenewedjoyinlife
withothers.”

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Substitute HCY Guard
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Vita journal v0508

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