VITALISE MAY 2014 # Issue 74
04 | Vital Foundation
VITAL FOUNDATION DIVES INTO CHANGE 10 | Lifestyle
PROTECTIVE POWERS OF EXERCISE 12 | Nutrition
BOOSTERS REGULARS | 08 The dietician is in | 15 Message Board | 24 Winter ailment chart | 23 Health highlights
Welcome to your
IN THIS ISSUE - Vitalise - Issue 74
THIS ISSUE MAY 2014, ISSUE 74 page
10 T HE LIFESTYLE 12 COVER FEATURE EXPERT IS IN Natural immune boosters Protective powers of exercise 18 CONDITION CLOSE-UP 04 T HE VITAL FOUNDATION Do you feel a chill? 06 W HAT'S UP AT VITAL 20 A VITAL FEAST Winter comforts
08 THE DIETICIAN IS IN 04 THE VITAL FOUNDATION 24 CHART Winter ailment chart 23 H EALTH HIGHLIGHTS
Design & Layout
ILLANIQUE VAN ASWEGEN
ANDREA DU PLESSIS, RAQUEL
GOATÉ, RAY BIENEDELL, PAM
PILLAY, NADINE VAN STADEN
CLUB QUERIES Please direct any Vital Club- or subscription-related queries to our Vital Club Administrator on e-mail firstname.lastname@example.org or tel. 021 900 2500.
02 · MAY 2014
DOWNLOAD All this now available for FREE at the click of a button
WELCOME - Editors Letter
- Vitalise Editor -
n the time I have been at Vital Health Foods, I have witnessed many great changes but I have to admit this change is the one that has excited me most. The project of transforming Vitalise into a completely digital offering has occupied my mind for quite some time; it has also required many hours of head scratching and planning. Every minute of the journey has been worth it, and I couldn’t be more pleased to introduce the new Vitalise to all our valued Vital Club members, new and old.
JOIN THE ALL NEW VITAL CLUB FOR FREE PLEASE VISIT
The print version of Vitalise is no longer available, but we are thrilled that Vital Club membership is now free and new members are able to join via our website. As a Vital Club member you will receive the following amazing benefits: ALL THE BENEFITS • V italise, our new digital magazine • Product discounts of 20% (excl. VAT) when purchasing directly from our factory and online shops • Great prizes and giveaways • Discount coupons • PLUS: We offer free nutritional advice!
Call 0800 22 33 11 toll-free
It may take some getting used to, but Vitalise is now more accessible than it has ever been in its 15-year history. I think I will take this opportunity to brag a little about how the functionality of Vitalise has improved. Firstly, I would like to highlight the 20% (excl. VAT) discount that you are entitled to as a Vital Club member; this can be redeemed at our online store or factory shops. We have made browsing through the pages of Vitalise much more convenient for you, in that any product you view in the pages that follow will be linked to the Vital online store. All you need to do is click on the product and you can purchase it with your discount – and have it delivered to your door.
All the competitions you enter in Vitalise will now be done online, further reducing our paper footprint and also saving time. We have always prided ourselves on the expert advice dispensed from our superstar dieticians Andrea du Plessis and Pam Pillay; we have taken it a step further in that you will be able to view all their fabulous Expresso inserts – also just a simple click away. Lastly, we want to encourage the spirit of sharing: on Facebook and Twitter. It is our greatest desire for the Vital Club to become an online community where information on healthy living is shared amongst all our members. Vitalise is more dynamic which means the channels of communication are more open, and we would love for you to talk to us. If you have questions, or if would like to share some insights, please send it our way. We welcome your valuable feedback. Yours in good health,
PS please e-mail me at email@example.com. I would love to hear from you! 03
THE VITAL FOUNDATION
VITAL FOUNDATION DIVES INTO CHANGE The Vital Foundation, an initiative launched by Vital Health Foods on 5 August 2013, is set to donate 2.2 million rand to organisations combating abuse against women and children. Applications for funding were formally opened on Wednesday, 12 February 2014. The process of selecting the various organisations took place in March 2014, and we are happy to announce that the first donations were made on 30 April 2014. Vital Health Foods would like to thank our loyal consumers – without you taking care of your health we wouldn’t be taking this step in helping to create not only healthy families, but healthy homes.
firstname.lastname@example.org www.vital.co.za 04 · MAY 2014
LEADING CHANGE: After much deliberation, we are happy to announce that a total of seven applicants were successful in their applications for the first phase of payments SUCCESSFUL APPLICANT
FOCUS OF FUNDING
1 / Bethlehem Child and Family Welfare Centre (Free State)
Counselling, safe house, awareness programme and street children shelter Explanation: - trauma kits for 24hr shelter - 24hr security - food and legal counselling - group work counselling - awareness programme on domestic violence - maintenance of shelter - training in parenting skills, street children and domestic violence
Training / awareness programme (parenting skills training and awareness) / shelter security and maintenance
2 / Compass (Gauteng)
Safe house, medical assistance and other (food and baby supplies)
3 / Ikhwezi Women's Support Centre (Eastern Cape)
Counselling / therapy, safe house, legal support, court preparation, awareness programme, event, materials or information.
Counselling / court support / training safe house / awareness programme / monitoring and evaluation / operations
4 / Jaw (KwaZulu-Natal)
Legal support, awareness, materials or information.
Train the trainer programme / materials / awareness programme / monitoring and evaluation / operations
To train 10 community volunteers to reach 1000 community members, traditional leaders and stakeholders. To increase understanding of the causes of sexual violence / rape and support available. To mobilise commitment to develop a protocol for community support to victims of sexual violence.
5 / L'Abrie de Dieu Safe House (Western Cape)
Extension to the safe house - contribution to building fund
Extension of safe house
6 / Sister Incorporated (Western Cape)
Counselling / therapy, safe house, medical assistance, awareness programme and running cost of shelter.
Safe house / skills training / counselling
7 / Theodorah Ndaba Victim Support Centre (Gauteng)
Safe house providing residential care and medical attention, counselling, debriefing and family reunification. Awareness campaigns and skills development. Aftercare programme for children.
Safe house / awareness programmes / skills development
CONGRATULATIONS: The Vital Foundation trusts that you will make a tangible difference in your communities and inspire the victims of abuse to stand up and say â€œno moreâ€?. The next funding cycle:
Second application process open
Board investigates, deliberate
SEP 2014 Successful applicants announced and cheques handed over
WHAT'S UP @ VITAL
Vital Mini Rice Cakes wins Product of the Year The winners of the 2013 customer survey, Product of the Year, have been announced, following the Nielsen survey of 5000 South African households, and Vital Health Foods is proud to be amongst the winners. In the category of health snacks, Vital Mini Rice Cakes walked away a winner with the title of Product of the Year.
CHILD PROTECTION WEEK Vital Health Foods will be spending some much needed time with the kids at the Ncedolwethu Crèche in Mfuleni for Child Protection Week (27 May to 2 June 2014). We are hoping to also help protect them from getting unnecessarily wet this winter by providing each child with an umbrella or rain jacket for the wet winter months in the Western Cape. Should you be interested in donating a new or used umbrella that is still in working condition please contact Nadine van Staden on 021 900 2650 or email her at Nadine@vhf.co.za. Cut-off date for donations is Friday 16 May 2014. Australia’s National Framework for Protecting Australia’s Children 2009–2020, is an initiative that sums up Vital Health Foods’ desire for this year: PROTECTING CHILDREN IS EVERYONE’S BUSINESS. The campaign focussed on the fact that it really does take a community to raise and protect a child.
06 · MAY 2014
According to Section 28 of the South African Constitution, which is dedicated to children under the age of 18, each child has: • • • • • • • • • • • • • • •
the right to a name the right to have a nationality from birth the right to family and parental care the right to protection from neglect / maltreatment / abuse / degradation the right to education the right to contribute ideas the right to clothing the right to be listened to the right to respect each other and be respected the right to be valued the right to food the right to shelter the right to health the right to be prioritised the right to be loved
WHAT PARENTS CAN DO It is a parent’s responsibility to teach children the skill of appropriate emotional expression; it is a child’s right to learn this life skill. Believe your child if they disclose something of a sexual nature. Do not minimise or tell them not to make up stories. Use their language to discuss something that is bothering them, for example: “When you see Uncle Joe coming to our house it makes your tummy feel all mixed up” or “Is your heart sore when Auntie Jolene makes you look at those pictures?”
PRACTICAL TIPS FOR PARENTS Clinical and counselling psychologists Janet Bytheway and Christine Kritzas from Charts4Hearts provide some practical tips for parents to be able to recognise the early signs of abuse that children may demonstrate. If a parent is able to identify these indicators, it may make it that much easier to identify a potential problem.
These signs point to some kind of sexual trauma, but should be properly investigated by a professional (psychologist or social worker) to determine the cause.
THE WARNING SIGNS:
More subtle signs are sudden changes in their behaviour or functioning: • Deterioration in school performance • Regressed behaviour (acting like a younger child) • Clingy behaviour / difficulty separating from parent • School refusal • Withdrawal (not wanting to go on play dates) • Difficulty sleeping (refusal to sleep in own room, nightmares, insomnia) • Saying things like “life’s too hard” or “I don’t want to be here anymore”
• Disclosure by the child – take it seriously • Sexualised behaviour • Sexualised play • Excessive or inappropriate masturbation
These signs point to something that is bothering the child, which may be of a sexual nature or not. If these signs persist, they should be investigated.
When a child has been exposed to sexual abuse (being fondled or being asked to fondle others, exposure to inappropriate material or acts, sexual acts, rape) you would expect to see some indicators of such trauma. The obvious signs to look out for are:
Show your child you understand how they feel by reflecting their feelings: “I can see this is hard for you to tell me; you feel better now we know what is happening and we can make a plan to make it stop; you are worried about what’s going to happen now that you’ve told me”. Use emoticons to help your child learn to express their feelings. Print the mini feelings chart and put it somewhere visible in your home. You can ask your child to “show the face that they are feeling” and you can follow up with the question “what made you feel that way?” You can also model for your child by saying: “I feel happy because you did your homework so nicely today” or “I feel angry because the dog chewed my shoes”. It is important to encourage parents to engage in conversation with their children. Not only does this tell your child you love and care for them, it also creates trust and cement your relationship. If you need help or suspect that your child may be a victim of child abuse, please contact: If you need help or suspect that your child may be a victim of child abuse, please contact: Childline South Africa:
08000 55 555
Child Welfare South Africa: 0861 4 CHILD (24453) / 011 452-4110 / email: email@example.com 07
THE DIETICIAN IS IN
Sambucus nigra PAM PILLAY - Nutritional Expert -
Vital Health Foods
Pam Pillay is a registered dietician (BSc Dietetics) with a passion for good health and nutrition. She finds fulfilment in educating and enlightening people on the significant impact of leading a healthy and well-balanced life. Pam firmly believes that we are what we eat. Contact Pam on our toll-free nutritional helpline or ask her advice on our website.
FAQs Answers to frequently asked questions
My little one is always falling ill, and this frequently keeps her away from school. What can I do to help prevent this? The most important measure you can take is to help strengthen her immune system so she is able to fight off these opportunistic infections. A strong digestive system leads to a strong immune system. Her diet should include plenty of fruit and vegetables to ensure all those antioxidants are taken in. Her foods should be rich in omega-3 08 · MAY 2014
fatty acids, vitamin C and selenium. If you struggle to get her to eat properly, consider an immune boosting supplement like Vital Kids Viral Boost. This supplement also contains the indigenous South African herb Pelargonium, which has antiviral, antibacterial and immunesupportive properties. My eight-yearold is struggling to concentrate in class and the other kids tend to laugh at him, which aggravates the situation. Please help. Firstly, I would suggest that you consider investigating this further to establish what the
problem could be. In the meantime, I suggest you take the following steps to eliminate some possibilities: • E nsure he is drinking enough water, as dehydration leads to decreased concentration levels. • E nsure he eats frequently throughout the day to sustain energy levels. Sticking to low-GI carbohydrates combined with good fats and proteins will achieve this. • E nsure that his diet contains rich sources of omega-3 fatty acids which help support memory and concentration. If you cannot achieve this through his diet, consider supplementing with omega-3 fatty acids.
Historically, the elderberry flowers and leaves were used for pain relief, swelling, inflammation, diuresis and as an expectorant. The bark, when aged, has been used as a diuretic, laxative and emetic. Traditionally, the berries have been used in food as flavouring but they are also used medicinally. They contain flavonoids, which have been found to possess biochemical and pharmacological actions, including antioxidant and immunologic properties that have shown benefit in treating influenza, bacterial sinusitis and bronchitis. Clinical research has shown that some elderberry extracts help in reducing flu-like symptoms.
VITAL VIRAL BOOST Vital Viral Boost is a unique herbal, multivitamin and -mineral supplement expertly formulated to support immune function. It contains a therapeutic dose of elderberry extract to combat the symptoms of colds, flu, catarrh and hay fever.
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VITALISE T H E O F F I C I A L M AG A Z I N E O F V I TA L H E A LT H F O O D S
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OUT NOW! F R EE D I G I TA L M AG A Z I N E AVA I L A B LE O N LI N E A N D D OW N L OA DA B LE
W W W.V I TA L . C O. Z A 09
POWERS EXERCISE OF
010 路 MAY 2014
WEIGHT LOSS IS POSSIBLY THE NUMBER ONE REASON WHY MOST PEOPLE COMMIT TO AN EXERCISE REGIME. HOWEVER, REGULAR EXERCISE PROVIDES MANY HEALTH BENEFITS THAT YOU MAY NOT EVEN BE AWARE OF. RAY BIENEDELL, GROUP OPERATIONS MANAGER FOR RUN/WALK FOR LIFE HAS A PASSION FOR EXERCISE THAT WILL IGNITE A DRIVE TO ACHIEVE ALL YOUR FITNESS GOALS. HE EXPLORES HOW REGULAR EXERCISE OFFERS PROTECTION AGAINST DISEASE ACROSS THE AGE, GENDER, ABILITY AND LIFESTYLE SPECTRUM. HEART DISEASE
Statistics show that about 130 heart attacks and 240 strokes occur daily in South Africa. The Heart and Stroke Foundation state that 80% of these cardiovascular diseases could be prevented through altering behaviour. Exercise can make your heart stronger and more efficient with as little as 20 minutes of exercise. An active lifestyle can contribute to reducing factors that may put strain on your heart, like being overweight, having high blood pressure or being highly stressed. Exercise can even help you recover from heart attacks and decrease the risk of future heart problems.
Among all of the health problems, diabetes is possibly one of the fastest growing illnesses internationally. In simple terms, diabetes affects how your body digests food. Your body can't break down sugar, which leads to high glucose levels and health problems like nerve damage, kidney failure, vision problems, heart disease and depression.
Obesity is listed as one of the top risk factors associated with type 2 diabetes, which is why regular exercise is critical. It also helps manage blood glucose levels and enhance insulin sensitivity.
HIGH BLOOD PRESSURE
High blood pressure, which is measured at over 140/90 mm Hg, can contribute to a number of health problems, including coronary heart disease and stroke. Losing weight and watching your salt and alcohol intake are the best ways to lower your blood pressure. Research studies suggest that three moderate-intensity workouts a week (30 to 60 minutes) is sufficient to reduce high blood pressure. Regular exercise can also protect you from developing high blood pressure later in life.
Regular exercise, eating healthily and quitting smoking are all key factors in reducing bad cholesterol (LDL) and raising good cholesterol (HDL). Being sedentary is a major risk factor for high cholesterol, but studies
found that walking or running 15 to 20 km a week can lower LDL and raise HDL levels.
Studies show that people who are moderately active have a 20% lower risk of stroke. Exercise mitigates contributing factors and widens the interior of blood vessels, contributing to better circulation. Exercise also helps people in their recovery from a stroke. The Cochrane Central Register of Controlled Trials found that stroke survivors who participated in a walking programme were able to walk faster and longer and had better mobility than others who didnâ€™t exercise.
COLDS AND FLU
Researchers in the UK found that people who exercise regularly are less likely to get a cold. A study of 1 000 participants found that staying active nearly halved the odds of catching
cold viruses and, failing that, made the infection less severe. The British Journal of Sports Medicine reports that this is because exercise helps bolster the immune system to fight off bugs. Adults can expect to suffer two to five colds per year. The same researchers suggested that there are lifestyle choices, such as exercising, that will help to improve your odds of either avoiding them, or not suffering too badly from them. In their study, researchers asked the participants to keep a record of any coughs and sniffles they experienced over a three-month period during autumn and winter. The results showed that exercising for at least 20 minutes at least three times a week reduced the chances of contracting a cold three-fold.
"RESEARCHERS IN THE UK FOUND THAT PEOPLE WHO EXERCISE REGULARLY ARE LESS LIKELY TO GET A COLD." 011
IMMUNE BOOSTERS This winter, the key to a healthy immune system may be in your herb and vegetable garden. With nature’s helpers on your side, you can be sure that your immune system will be on the defence and help keep winter ailments at bay. Andrea du Plessis investigates how foods and herbs can support your immune system.
Stock up on: Guavas Sweet red peppers Chillies Citrus fruit Did you know? Even though citrus fruit are packed with vitamin C, look out for fresh guavas this winter, as they contain six times more vitamin C per mass than oranges.
Vitamin C steals the show when one considers the immune boosting benefits of the nutrient. Taking 1 000 mg vitamin C per day can: •Reduce the risk for colds and flu •Decrease the severity of cold and flu symptoms •Decrease the duration of a cold by up to 1.5 days How does it work? A research study published in the Journal of the American College of Nutrition suggests that vitamin C levels in white
012 · MAY 2014
blood cells decrease at the onset of a cold. This reflects the increased usage of vitamin C by our immune cells whilst fighting an infection. There’s also preliminary evidence that vitamin C is retained better by the body during a cold, due to decreased excretion. Therefore, it may be suggested that boosting vitamin C intake at the onset of a cold could be beneficial.
Zinc is undoubtedly the most important of the
trace elements. Zinc is involved in numerous enzyme systems, and in the synthesis of protein, bone and nucleic acids. In fact, it is required for the entire biological functioning of the human body. How does it work? Zinc supports immune function by helping wound healing and supporting the immune cells in fighting off infections. A zinc deficiency is associated with an increased risk for upper respiratory infections. In addition, some studies have found that zinc supplements may reduce the duration of a cold. Stock up on: Pumpkin seeds Sunflower seeds Almonds ----
Selenium is an essential trace element with
research as an effective herbal remedy that can be given to adults and children. How does it work? Research has shown that pelargonium extract is effective in aiding the nutritional management of colds and flu – and it is safe for children. Therapeutic doses of pelargonium have helped to reduce the duration and severity of cold symptoms in both adults and young children.
medicine, recommended elderberry as “an excellent remedy for a cold”. How does it work? Elderberry helps eliminate toxins through sweating. Studies on elderberry extract have also shown antiviral activity on certain strains of influenza which could help reduce the duration and severity of flu symptoms. Lastly, elderberry also helps in reducing excess mucus production.
---antioxidant properties. Antioxidants offer body cells and tissue protection from free-radical damage as found with the ageing process and diseases such as cancer and HIV/Aids.
of selenium to function optimally.
How does it work? Selenium has a powerful action against free radicals, which damage body cells and tissues. Certain immune cells require sufficient levels
Stock up on: Brazil nuts Sunflower seeds Mushrooms
Elderberry extract is derived from the berries of the elder (Sambucus nigra), a large shrub. Hippocrates, regarded as the father of modern
The South African geranium (Pelargonium sidoides) has been established through
IMMUNE-BOOSTING SNACK ANDREA DU PLESSIS - Nutritional Expert -
Vital Health Foods Andrea du Plessis is a registered dietician (BSc Dietetics, MPhil Exercise Science) with a passion for good health achieved though nutrition, natural remedies and a healthy lifestyle. She is a regular contributor on the SABC 3 show Expresso (weekdays 06:00–08:30). Ask her advice on Health24 (the Vital Vitamin Expert) or her Facebook page.
The Vital Expert recommends
RED PEPPER SALSA WITH MULTIGRAIN CAKES
Vital Viral Boost
1 large sweet red pepper, diced
Rich source of immune-boosting vitamin C.
½ teaspoon freshly grated ginger root
Natural expectorant, helping to expel mucus. Brilliant for relieving sore throats due to its antiinflammatory and anti-bacterial effects.
Step 1 / Dry-roast sunflower seeds in a pan over medium heat. Turn down the heat when they start to go light brown. Add Vital Chilli Soy Sauce and stir until all the moisture is evaporated. Allow this to cool down.
1 fresh garlic clove, crushed
Potent antibacterial and antiviral effects.
1 teaspoon freshly chopped parsley
Detoxifying action, helping to neutralise garlic odour.
1 heaped tablespoon Vital Sunflower Seeds
Rich source of immune-supporting zinc.
10 ml Vital Chilli Soy Sauce
Chilli thins mucous secretions, helping to relieve mucous congestion.
Vital Multigrain Cakes
Gluten-free snack, with no sugar, salt, preservatives, flavourants or colourants added.
014 · MAY 2014
Step 2 / Combine diced pepper, ginger, garlic and parsley. Transfer into a medium-sized serving dish and sprinkle with the sunflower seeds. Break Vital Multigrain Cakes into bite-sized pieces. Place the pepper salsa in a serving dish in the middle of a plate and arrange the cakes around it. Scoop up the salsa with the cakes and enjoy as an immuneboosting snack or appetizer.
A therapeutic herbal, multivitamin and mineral supplement specifically formulated to support the function of the immune system, Vital Viral Boost is formulated with elderberries, which assists in the treatment of colds, flu, catarrh and hay fever.
Vital Kids Viral Boost Vital Kids Viral Boost is a delicious orange-flavoured emulsion packed with immune-supporting nutrients plus the indigenous South African herb Pelargonium, renowned for its positive effects on the immune system.
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Vital Kids Study Power "My daughter was diagnosed with attention deficit disorder (ADD) and prescribed medication to assist with concentration. The medication helped but suppressed her appetite, gave her stomach pain and caused insomnia. I saw an advertisement for Vital Kids Study Power and decided to try it. After a week, she reported an improvement in her ability to concentrate in school and she is doing very well. A work colleague also tried the Vital Kids Study Power on her son with ADD after hearing about the results I achieved. She too could not believe the difference in her son’s ability to focus and study. These tablets really help, don’t cost a fortune and have no side-effects.”
Please email firstname.lastname@example.org
Vital Maxi C
“I’m a firm believer in taking care of my skin and believe what you put into your body will show on the outside. I went through a very stressful and depressing time and as a result my skin became dull and lifeless.
Vital Maxi C contains 1000 mg of vitamin C, a potent antioxidant needed to maintain cells and support immune function. It’s essential for healthy gums, skin and connective tissue. Added bioflavonoids, rutin and hesperidin as well as alpha lipoic acid assist with vitamin C absorption.
A few months back while shopping, I picked up Vital Anti-Ageing, read the contents and decided to give it a try. My skin now feels and looks great and I feel great too. It’s a must on my monthly shopping list and I will continue to take it for years to come." Rosie Roberts / Alberton, GAUTENG
How and when: During cold and flu season, take 1000 mg of vitamin C per day, or 1 500 mg if you are an athlete and lead a very active lifestyle. Take your vitamin C tablets after breakfast, as the presence of food slows down the digestion and allows you more time to optimally absorb the vitamin C from your supplement. This also reduces the risk of digestive system irritation. Take your vitamin C supplement with cold or room-temperature water. The heat from hot beverages will destroy some of the valuable vitamin C. The tannins and caffeine found in coffee and tea can bind some nutrients, making them less available for absorption.
Tanet Schutte / Benoni, GAUTENG
Fish Oil 300 mg Phosphatidylserine 15 mg Taurine 12.5 mg L-Tyrosine 15 mg
Pine Bark Extract Blueberry Extract Grapeseed Extract Green Rooibos Extract
KEY INGREDIENTS: 136.84 mg 10 mg 10.53 mg 10 mg
Vitamin C Alpha Lipoic Acid Glutathion Hesperidin
1000 mg 5 mg 3 mg 10 mg
HEALTH SNIPPETS WITH ANDREA
As a regular contributor on the SABC 3 show Expresso (weekdays 06:00–08:30), Andrea du Plessis is able to share her passion for good health achieved though nutrition, natural remedies and a healthy lifestyle. Information about health and nutrition is constantly updated – read on for some guidance on what is current and of interest to you.
Nutrition highlights that were featured on Expresso during Pregnancy Awareness Week (10–16 February) raised questions relating to folic acid supplementation: • Post your questions: • Tune into Expresso, weekdays on SABC 3, for your daily Vital expert health tip • Call our toll-free helpline on 0800 22 33 11 • E-mail email@example.com • Visit our website and post a question on the Ask our expert page • Visit www.health24.co.za and post a question to the Vital Vitamin Experts on the Experts page
016 · MAY 2014
Do I need to take a folic acid supplement in addition to my pregnancy multivitamin? Folic acid is required during pregnancy for the formation of the baby’s neural tube and blood cells. Vital Pregnant Women +, a multivitamin enriched with sufficient folic acid to meet the requirement of 600 micrograms per day. No additional folic acid supplementation is required. Foods rich in folic acid include baby spinach, lentils, peas, spinach, broccoli, corn and green beans.
NUTRITION NEWS Move for Health Day: 10 May Move for Health Day was established to encourage and promote physical activity. However, during May, the changing season and temperatures may bring about colds and flu that may stop our exercise enthusiasm in its tracks. Research has shown how exercise at high intensity can strain your immune system, whereas moderate exercise is known to strengthen the immune system.
WORLD HYPERTENSION DAY: 17 May
To consume the recommended 600 micrograms of folic acid required during pregnancy, these are the quantities of individual food sources you would have to eat: ✽ 1.2 kg raw broccoli ✽ 300 g raw baby spinach ✽ 350 drained tinned lentils Check out Andrea’s insert on Expresso in which she gives you the complete folic acid breakdown
IS GREEN TEA SAFE TO TAKE IF YOU HAVE HYPERTENSION? A small study published in Clinical Pharmacology & Therapeutics (13 January 2014) including ten healthy volunteers indicated that regular intake of green tea could reduce absorption and efficacy of betablocker hypertension medication. These results, however, are not strong enough to implement precautionary recommendations, as the tests were performed on a very small group of healthy individuals. SHOULD WE STOP DRINKING GREEN TEA WHILE WE WAIT FOR MORE RELIABLE RESEARCH RESULTS? Green tea enjoyed in moderation (1–2 cups per day) is safe for individuals with hypertension. The amount of caffeine in a cup of green tea is about 10% of that found in a strong cup of coffee. Individuals that take beta-blocker hypertension medication should monitor their blood pressure regularly if they choose to drink more than two cups of green tea per day.
HOW TO EXERCISE WITH WINTER LOOMING: • Avoid strenuous exercise when you have a fever or associated pain. Bed rest is the prescribed activity for this time. • Low to moderate intensity exercise of short duration (15 minutes) is allowed if cold symptoms are only experienced from the neck up, in other words a runny nose and sore throat. • Avoid exercising in enclosed public places such as gyms during cold and flu season as this provides ideal breeding conditions for respiratory infections. • If you exercise in a gym, ensure that you wipe down equipment before touching as cold and flu viruses are most often spread by our hands after touching our faces.
DO YOU FEEL A CHILL? 018 路 MAY 2014
PROBLEM Chilblains, or winter hands as they are otherwise known, usually occur as a reaction when there is rapid heat to your skin after it has been exposed to particularly cold weather. Your blood vessels become narrow when exposed to the cold and the quick heating causes them to expand, resulting in blood leaking into the surrounding tissue. Women, children and the elderly are at greater risk of getting chilblains; however, there is no known reason as to why that is. People with poor circulation are also more prone to suffer from chilblains.
If you have chilblains, you will experience small, itchy red bumps on your skin, swelling, skin discolouration, blistering and even a burning sensation. These will usually occur in the areas where you tend to feel the coldest, such as your toes, fingers, nose and ears. This is not a serious condition and doesn’t lead to any sort of permanent damage; however, if they aren’t looked after, chilblains can become infected. Usually, chilblains will go away on their own over time, as long as you keep a close eye on it. People who smoke are at risk too, because smoking can affect your blood vessels.
SOLUTION The best form of treatment is prevention. If you are prone to getting chilblains, try using Vital Gingko Biloba. It is known to help with your circulation, improving the blood flow. Try being a little more aware during those cold days by wearing gloves and warm clothing, keep active and don’t wear tightfitting shoes, as it can restrict circulation to your toes. Should you suspect you might be getting chilblains, warm up your hands gradually instead of exposing your skin to anything
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that is too hot. Elevate the area of the body to bring down the swelling and avoid any further exposure to the cold. Once your body is warm, massage the affected areas to improve blood circulation. Foods rich in vitamin C and vitamin A need to be included in your diet. Vitamin C will assist in healing the skin and ensures appropriate recovery. Spinach can also be included in your diet, as it contains significant amounts of calcium, as well as sesame seeds, which are rich in vitamin E.
Vital Ginkgo Biloba For thousands of years, Ginkgo biloba has been used to aid poor memory and concentration by improving blood flow to the brain. It also supports healthy circulation. Vital Ginkgo Biloba is packed with a therapeutic dose of memory- and concentration-boosting Ginkgo biloba leaf. KEY INGREDIENTS: Ginkgo biloba Vitamin E
140 mg 10 mg
A VITAL FEAST
When the winter chills start to set in, we all hanker for something warm, filling and comforting. Try out some of these winter comforts to keeps the chills at bay.
SALMON ROLLS Checklist ½ cup finely chopped mint 12 slices of seed bread, crusts removed 1 cup dried bread crumbs 2–3 green chillies, finely chopped 2 egg whites 1 teaspoon canola oil Flour paste, for sealing 1 can salmon 1 medium onion, finely chopped (according to heat preference) (2 teaspoons of flour mixed with water) ½ cup finely chopped coriander Salt and pepper to taste
020 · MAY 2014
Method • S auté onion until translucent, add chilli and sauté for a little longer. • A dd salmon and fresh herbs and allow to heat through for two to three minutes. • S eason and set aside to cool. • R oll out each slice of bread as flat as possible. • A dd one to two tablespoons of filling to the flattened bread. • R oll up and dip into egg white and then breadcrumbs. • L ightly brush with oil and place under grill for 10 to 12 minutes or until lightly browned. • S erve with a sauce of your choice and salad.
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GINGER TEAS GINGER TEA
1 cup water 1 cm piece ginger 5 ml lime juice Mint leaves Honey to taste
Method • C ombine the water, ginger, lime juice, mint leaves and honey in a saucepan. • A llow to boil for 10 minutes. For an extra strong brew leave it on the heat for 20 minutes. • If the amounts indicated here are not to your taste, you can experiment until you achieve the flavour combination you enjoy.
GINGER CHAI Checklist 1 cup water 1 star anise 1cm piece of ginger grated 1 rooibos tea bag Milk to taste (optional) Mint leaves 1cm cinnamon stick 2 cardamom pods, crushed Honey to taste
Method • B oil water, ginger, mint and spices for six to seven minutes until the water takes on a yellow hue. • A dd honey and simmer on stove for one to two minutes. • A dd tea bags and simmer for another two to three minutes. • S train and drink hot or cold. 022 · MAY 2014
2 cm piece of ginger 1 cup fat-free milk or low-fat milk ½ teaspoon turmeric powder ½ teaspoon black or white pepper
Method • A dd all the ingredients together. • B ring to the boil on the stove. • S immer for two to three minutes. • R emove from heat and allow to stand. • S train and drink while hot.
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VITAL GARLIC & PARSLEY Vital Garlic & Parsley
Vital Cod Liver Oil
Garlic is well known for its immuneboosting properties. It is also used to support cardiovascular health and may assist in the reduction of high blood pressure.
Vital Cod Liver Oil is a rich source of vitamins A and D as well as omega-3 essential fatty acids. Vitamin A is an essential nutrient for the maintenance of good vision, healthy skin, nails and hair. It plays an integral role in the growth and development of body tissues.
In fact, the sulphur compound allicin which is released when garlic is crushed encourages the elimination of cholesterol from the body and may help to reduce the quantity of unhealthy fats produced by the liver. Parsley has been added to Vital Garlic & Parsley capsules to help mask the smell of garlic on the breath.
KEY INGREDIENTS: Concentrated Garlic Oil 120 µg Parsley Oil 200 µg Vitamin A 240 µg RE
Vitamin D helps the body to use calcium, which is necessary for the normal development and maintenance of strong bones and teeth, and is used in the prevention and treatment of rickets. Omega-3 fatty acids balance the saturated fatty acids in the diet and may help to reduce high blood pressure. It may improve the overall condition of the skin and is also used in cases of eczema. KEY INGREDIENTS: Cod Liver Oil Omega-3 Fatty Acids Vitamin E
450 mg 135 mg 10 mg
- Nutritional Expert -
ANDREA DU PLESSIS - Nutritional Expert -
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WINTER AILMENT CHART
WINTER WINTER PRODUCT:
VITAL VIRAL BOOST
Vital Viral Boost is a unique herbal, multivitamin and mineral supplement expertly formulated to support immune function. It contains a therapeutic dose of elderberry extract.
VITAL KIDS VIRAL BOOST
Vital Kids Viral Boost is a delicious orangeflavoured emulsion packed with immunesupporting nutrients plus the indigenous South African herb Pelargonium, renowned for its positive effects on the immune system.
VITAL MAXI C
Vital Maxi C contains 1000 mg of vitamin C, a potent antioxidant needed to maintain cells and support immune function. It’s essential for healthy gums, skin and connective tissue. Added bioflavonoids, rutin and hesperidin, as well as alpha lipoic acid assist with vitamin C absorption.
VITAL COD LIVER OIL
Vital Cod Liver Oil is a natural source of essential vitamins A and D, as well as omega-3 fatty acids EPA and DHA. This combination is traditionally used to support healthy immune, respiratory and circulatory systems. Cod liver oil is also traditionally used to assist in treating sore, stiff joints.
VITAL GARLIC & PARSLEY
Garlic has been prized for centuries for its powerful medicinal properties. It has traditionally been used to support immune function and for its cardiovascular benefits. Added parsley oil, a rich source of chlorophyll, helps to mask garlic odours.
VITAL VITAMIN C CHEWABLE
This potent antioxidant combination contains bioflavonoids and vitamin C. This vitamin must be replenished daily as the body can’t store it. Vital Vitamin C Chewable tablets are an easy and delicious way of getting your daily dose of vitamin C.
(ORANGE OR CHERRY)
024 · MAY 2014
WINTER AILMENT CHART
AILMENT CHART DOSAGE:
INDICATION FOR USE:
Maintenance dose: Take 1–2 capsules daily. Intensive dose: Take 3–4 capsules daily.
• Preventative measure • To combat the symptoms of colds, flu, catarrh and hay fever
Children 1–6 years: 10 ml daily. Children 6–12 years: 20 ml daily. Children 12 years +: 30 ml daily.
• Preventative measure • To combat the symptoms of colds, flu, catarrh and hay fever
Maintenance dose: Take 1 tablet daily. Intensive dose: Take 2 tablets daily.
• Preventative measure • At onset and for duration of cold and flu symptoms
Take 2 capsules daily.
• Preventative measure • Immune booster
Take 1–2 capsules three times daily.
• Preventative measure • Immune booster
Chew one tablet after eating.
• Preventative measure • Immune booster
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VITAL PRODUCT COUPONS
026 路 MAY 2014
TO THE DEALER: Please allow the bearer R10,00 (incl VAT) off the price of a Vital Maxi C pack. A voucher obtained against the sale of a Vital Maxi C pack may only be redeemed by sending for a cash refund to: Coupon Clearing Bureau, PO Box 32003, Braamfontein, 2017. Invoices providing purchase of sufficient stock to cover vouchers presented for redemption must be proven on request. Only original copies will be accepted. Misuse of this voucher constitutes fraud. Expiry date: 31 December 2015
PRODUCT COUPON TO THE DEALER: Please allow the bearer R10,00 (incl VAT) off the price of a Vital Viral Boost pack. A voucher obtained against the sale of a Vital Viral Boost pack may only be redeemed by sending for a cash refund to: Coupon Clearing Bureau, PO Box 32003, Braamfontein, 2017. Invoices providing purchase of sufficient stock to cover vouchers presented for redemption must be proven on request. Only original copies will be accepted. Misuse of this voucher constitutes fraud. Expiry date: 31 December 2015
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