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FOURTH QUARTER 2013 / R17,83 www.vital.co.za

FESTIVNEG F E A ST I Without the guilt page 15

Guide their focus Nurture your child’s focus

Healthy snacking made simple

LAYING FOUNDATIONS

Amy Kleinhans-Curd shares some inspiring words for the workplace and home

Snacking for energy and vitality

HEALTH / NUTRITION / RECIPES / LIFESTYLE / FITNESS


In this issue

NUTRITION 9 10

14

15

FOURTH QUARTER 2013 | ISSUE 72

Message board Feature article

an be lesterol c health – High cho r s to you ge 14. dangerou pa n o y h w find out

Healthy snacking made simple

Condition close-up

It runs in the family

A Vital feast

Festive feasting – without the guilt

NATURAL HEALTH 20

22

23

Feature article

Holiday essentials

Aromatherapy

Essential oils to the rescue

Sister Lilian Remedies

Ready or not ...

24

Feature article

some Turn to page 24 for intaining valuable advice on ma . your child’s concentration

Guide their focus

26 27

With complements Bach® Original Flower Remedies

The family – and how to survive them

LIFESTYLE 4 5 12 28

20 23

Vital cares What’s up @ Vital t-loss Be kind to your weigh – son Lifestyle sea tive goals this fes . help for 12 ge pa to n Vitalise your life tur

Laying foundations

REGULARS

10

14

EDITORIAL TEAM EDITOR Alison Raymond CONTRIBUTING WRITERS Wilmarié Beyers, Jennifer Davies, Andrea du Plessis, Raquel Goaté, Gerry Nhlapo, Michelle Orlando, Pam Pillay, Nadine van Staden PROOFREADER Tania Heyns

DESIGN Tip Africa Publishing FOOD STYLING Illanique van Aswegen FOOD PHOTOGRAPHY Johan Wilke STOCK IMAGES Shutterstock PRINTING RSA Litho MAILING Promail

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Female health

Health highlights Snippets Brain benders

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Ed’s note Alison Raymond VITALISE EDITOR

I

recently attended the South African Publication Forum awards ceremony and I was very proud to accept four merit awards on behalf of Vitalise. This competition is not only an opportunity for corporate publications to shine, but also provides invaluable feedback from the expert judges. There is one comment from the judges that really lingers in my mind: “[Vitalise] ... gives a glimpse of what Vital [Health Foods] is about; caring for the community, up-to-date happenings [and] enlightening readers on the significance of leading a healthy and well-balanced life.” I couldn’t have summed it up better myself. I am thrilled that the judges identified the key messages Vitalise tries to communicate with every issue; especially about the reference to “caring for the community”. Earlier this year we launched the Vital Foundation, an organisation focused on stopping abuse against women and children. It is still early days for the Vital Foundation, but the groundwork is being laid to create an organisation that will make a real difference in the lives of women and children in abusive situations. The ultimate goal of the Vital Foundation is to help facilitate the re-building of healthy families and healthy homes – we believe there is nothing more important than this, which is why it is the theme of this issue. Please turn to page four to read more about the Vital Foundation as well as the 16 Days of Activism campaign; the time to stand up and be an activist against violence and abuse is now. As the year draws to a close, our minds start to drift to our year-end plans, which can include beach holidays, quality time with family and plenty of year-end parties and braais. With the frivolity, fun and food associated with the festive season, we can all be guilty of falling into the trap of overindulgence. It is difficult to remember to stay focused and to keep our health goals in mind when there is so much temptation put before us. Thankfully our nutritional expert, Andrea du Plessis, helps strengthen our will on page ten. She outlines some simple yet useful advice on how to snack healthily through the festive season. Our Vital Feast recipes will also come in handy as they are tasty, tantalising and healthy alternatives to the usual spread you find at Christmas parties. As it is our mission to keep all our readers active and healthy, our Lifestyle spread on page 12 is dedicated to helping you stay on track with all your weight management goals. These great practical tips will help you get it done. If the festive season brings stress of another kind, turn to page 20 for some key coping strategies for when the quality family times start to get a bit tiring. We are very proud to have Amy Kleinhans-Curd and her family feature on our last cover for 2013; they are a strong and healthy family who are great role models. Please read our cover story to find out what Amy is up to as well as her secrets to building a happy and healthy family. I would also like to take the opportunity to wish you all a very happy festive season. Take care,

Alison

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“I won a competition that included a subscription to Vitalise. I soon realised how helpful your magazine is. Each one comes armed with remedies, advice and articles that are like a friend when you need one. I’ve just received my final issue, and I will definitely be renewing. We read Vitalise as a family because there is always an article that catches somebody’s attention. Thank you for revitalising us with each issue!”

“My family has been using Vital products for years, and I recently subscribed to Vitalise magazine. To my delight, I find that the magazine provides great support to Vital’s product range. It gives us more information on the products we take, and the products we should be taking. It introduces us to new Vital products and it gives us relevant health information. Well done on a great initiative.” Sara Essop

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CORNER To enter any of the competitions in this issue of Vitalise, please send your name, address and membership number to Vitalise Competitions, PO Box 830, Kuils River, 7579 or e-mail vitalisecompetitions@vhf.co.za RULES 1. Only one entry per person per competition is permitted. 2. Only Vital Club members are allowed to enter. 3. Clearly indicate the competition name in all correspondence. 4. All competitions close 3 February 2014.

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According to a newly published study, Facebook has been associated with a decline in happiness. “On the surface, Facebook provides an invaluable resource for fulfilling the basic human need for social connection,” lead author Ethan Kross, a social psychologist at the University of Michigan, said. “But rather than enhance well-being, we found that Facebook use predicts the opposite result – it undermines it,” Kross said. The study included 82 young adult Facebook users and found that the more the participants used Facebook over a period of time, the more their happiness and life satisfaction levels declined. In contrast to online socialising, face-to-face interactions with other people led the participants to feel better overall.

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Thinking happy thoughts could help you to think clearly. When you are stressed the brain has trouble sending information from the amygdala (the brain’s gatekeeper) to the prefrontal cortex, which is responsible for higher-level thinking. But focusing on something positive, like an approaching holiday or a family visit – it can be anything that evokes a sense of happiness and wellbeing – will lower stress levels and increase the flow of information to the prefrontal cortex. This basically means you will be able to think clearly. So, if your work day is overwhelming you, stop and drift off to your happy place. When you return, your productivity should increase.

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VITAL

Cares

STAND UP AGAINST VIOLENCE V

iolence against women and children cannot be tolerated. It is time for people to stand up and be activists against the horrors experienced by women and children around the world. Your efforts as an activist can start with the 16 Days of Activism campaign and continue to grow from strength to strength. For most people the term ‘activist’ could be quite foreign and is usually associated with militants on the frontlines of protests out on the streets, carrying posters and shouting slogans. It is not an image that most South Africans associate with their daily lives. But an activist is someone who takes it one step further, from caring to action, who believes that they can do something to change the world, no matter how small and inconsequential their individual action may seem. We have all read the newspaper articles. We are spared none of the horror, and rightly so. We feel sick, angry and outraged. But how do we move from these feelings to making a difference? The 16 Days of Activism campaign is an international initiative that takes place annually from 25 November to 10 December, which is International Human Rights Day. The fact that the campaign ends on 10 December was deliberate, to emphasise that violence is a human rights matter. The campaign takes place in approximately 130 countries across the world. In 1999, 16 Days of Activism was held in South Africa for the first time. The government puts together a calendar of events over the 16 days and calls on organisations and individuals to participate to raise awareness about the impact of violence against women, children and society as a whole.

There are many things we can do to be activists. Below are some suggestions from government: • Support the campaign by wearing a white ribbon during the 16 Days of Activism; this is a symbol of peace and symbolises the commitment of the wearer to never carry out or remain silent about violence against women and children. • Volunteer at an organisation which supports abused women and children. • Donate to an organisation or charity which fights violence against women and children. • Speak out against violence. • Join community policing forums and help to make your community safer for women and children.

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The Vital Foundation, which was launched on Women’s Day this year, has been created to support organisations in the fight against women and child abuse. These include women’s and children’s rights groups, advocacy and research organisations, rape crisis centres, victim support services and community-based organisations. The Vital Foundation will receive all the proceeds from the R1 can make a difference campaign; this is the campaign where Vital Health Foods has pledged to donate R1 off the sale of every Vital supplement. All the money collected from the supplement sales will help build a wall of protection against women and child abuse. The campaign hopes to inspire and empower the public to make a difference in the lives of victims. With the correct support, the wounds of abuse can start to heal. The Vital Foundation aims to help facilitate that healing process. We can all make a difference, R1 at a time. If you are in need of help or know someone who could use some guidance please visit:

ISSUE 4 | 2013


VITAL

Update

What’s Up @ Vital? GIFT-WRAPPED LOVE

The Santa Shoebox Project has a vision of connecting people through the joy of giving. It launched its seventh annual gift drive across South Africa on 1 September 2013. Having reached the ambitious goal of collecting close to 100 000 gifts for children at over1 000 orphanages, crèches and care centres around the country last year, it has set its sights on achieving this again in 2013, while extending its reach to include even more centres and schools in small towns and farming communities that are in desperate need of assistance. The focus this year is also to extend its support to many more orphanages in all areas, and to allocate a percentage of the Santa Shoeboxes collected at the larger centres in bigger cities, to facilities in the rural areas. Vital Health Foods was inspired by the heart of this project and it was natural for staff members to also get wrapped up in bringing Christmas to their

crèche of choice – the Ncedolwethu Crèche, which they have supported through this project for the past three years. Ncedolwethu in Mfuleni currently supports 38 kids (up to 70 over the holiday season) on a daily basis. Housemother, Florence Ndovo, opens her home to kids that have been abandoned or abused and keeps them engaged with basic educational programmes and ensures that they are loved and looked after. Each year, Florence provides a list of names of the kids that she cares for during December, making sure not to leave anyone out. Vital staff members then select the names and build a special shoebox for each of them. This means that each person putting a shoebox together will know the first name, age and gender of the child and it will then be more personalised to the child. Shoeboxes are filled

with some necessities, like toothpaste, a toothbrush, facecloth, soap, as well as some sweets, educational supplies, a toy and an item of clothing, individually chosen and filled. It is this personal touch that endears the project to adults and children from all communities. “We support this initiative on a yearly basis as it speaks to the heart of what the Vital Foundation is about: creating healthy families and healthy homes in our communities. If every person reached out to one other person, and helped protect our children, our society will be healthier and more equipped to grow stronger,” says George Grieve, Managing Director of Vital Health Foods. If you have not been involved in the Santa Shoebox Project, we would like to challenge you to be inspired and reach out in your local community.

.za Please visit www.santashoebox.co

AND THE WINNERS ARE… We were so pleased with all the kids that entered our Vital Kids Earn the Naming Rights Competition. A special thanks from us to all the participants. We received a total of 427 entries. To find our winners was no small task as we received so many clever and cute names … it was tough!

THE WINNERS:

1. Morné van der Berg (9 years old): Benni suits our bear perfectly. 2. Hannah Sancho (12 years old): Buster for our tough flu-fighting dog. 3. Leia Motala (11 years old): Lola was an immediate winner for our cow. 4. Ria Pillay (10 years old): Frosty for our fish-loving penguin. 5. Queen Msiza (11 years old): Tumi for our wise owl. Each of the above winners were featured on SABC 3’s Expresso. We would like to thank you for bringing our characters to life with such great and suitable names. Keep an eye out as they might be coming to a school or expo near you!

ISSUE 4 | 2013

vitalise 5


EXPERTS

Nutrition

The dietician

is in

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. Pam Pillay VITAL HEALTH FOODS NUTRITIONAL EXPERT

ritional helpline Contact Pam on our toll-free nut or e-mail her at health@vital.co.za

Answers to frequently asked questions

Q

uestion Is Vital Omega 3, 6 & 9 the same as Vital Flaxseed Oil? Both products seem to contain the same ingredients. nswer Vital Omega 3, 6 & 9 is not the same as Vital Flaxseed Oil as they do not contain the same ingredients. Vital Flaxseed Oil contains omega-3 fatty acids, in small quantities. The omega-3 fatty acids in the flaxseed oil is plant based and still has to be converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to be used in the body. There are three different oils in Vital Omega 3, 6 & 9 at much higher strengths, and the fish oil in this product does not need conversion by the body.

A

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Also, remember the omega-6 in Vital Omega 3, 6 & 9 contains gamma linolenic acid (GLA) which is not contained in the flaxseed oil. For general health flaxseed oil is recommended, but if you have a specific health problem you should look at the other omega products with higher concentrations.

Q

uestion I am in the third trimester of my pregnancy and I wanted to know if it is safe for me to take an omega-3 supplement? nswer Omega-3 fatty acids are essential during pregnancy and breast-feeding – since our diets do not provide sufficient levels, supplementation is highly recommended. I would suggest you use Vital Omega 3 Concentrate for two reasons: firstly, it is tested free from potentially

A

harmful environmental pollutants and heavy metals, secondly it is a high-strength product with the correct balance of the active components DHA and EPA, which support brain growth.

Q

uestion I would like to supplement with omega-3 but I have read in the news that omegas could be harmful to the body? nswer Omega-3 supplements can be harmful if the source of the oil is contaminated with heavy metals and pesticides. The polluted waters caused by industry can contaminate fish; these pollutants are passed onto us when we consume products from the affected areas. I am pleased to state that Vital Health Foods only uses raw materials that are guaranteed to be safe from toxic pollutants. Samples are

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regularly sent for testing to accredited and external laboratories. Furthermore, every batch of raw material purchased is accompanied by a certificate of analysis from the supplier and is tested to confirm its identity and purity.

Q

uestion You have a number of products in your omega range. What is the specific use of each of them? nswer Vital Flaxseed Oil: This product contains omega -3, -6 and -9 in small quantities and is excellent for general health. It is an alternative for people who do not or cannot take in omegas as fish oil.

A

Vital Evening Primrose Oil: This product is rich in omega-6 fatty acids and has

ISSUE 4 | 2013


ASK THE

EXPERTS Did

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NUTRITION UPDATE

k

GARLIC (Allium sativum)

Garlic is a bulbous plant and its close relatives include the onion, shallot, leek and chive. It has been used for both culinary and medicinal purposes for over 7 000 years across Asia, Africa, Europe and particularly in Mediterranean areas. In the culinary world, garlic is widely used for its pungent flavour as a seasoning or condiment. It can be consumed when raw or cooked. When it is cooked it develops a mellow, sweet flavour as opposed to its pungency when raw. In the medical world, the use of garlic can be traced back to 2 000 BC. Garlic is claimed to have helped prevent heart disease (including atherosclerosis, high cholesterol and high blood pressure) and cancer. Garlic is also alleged to help regulate blood sugar levels. Regular and prolonged use of therapeutic amounts of aged garlic extracts lowers blood homocysteine levels and has been shown to prevent some complications of diabetes. (Please note: People taking insulin should not consume medicinal amounts of garlic without consulting a physician). Garlic is also a strong antibacterial and antiviral agent and may help in the fight against colds and flu. Its antifungal properties make it very effective in the treatment of fungal infections like thrush and athlete’s foot. Taking a garlic supplement is the perfect solution for those who find the smell and taste of garlic overwhelming; it will allow you to enjoy the benefits of this herb without the aftereffects. Also, roasting garlic is a pleasant alternative for those who prefer to avoid the pungent flavour and

proved to be invaluable for the alleviation of premenstrual syndrome and menopausal symptoms. It also plays a role in helping with certain types of eczema. Vital Cod Liver Oil: This product is rich in vitamins A, D, E and omega-3 fatty acids. This oil has been a staple in many homes and has traditionally been used to support a healthy immune and respiratory system, as well as for joint and heart health.

ISSUE 4 | 2013

Vital Omega 3 Concentrate: This product has a high concentration of omega-3 and would be ideal for lowering cholesterol, supporting memory and concentration, as well as for supplementation during pregnancy. Vital Omega 3 & 6 Concentrate: This product is rich in omega-3 and omega-6 and will not only help, with joint and heart health but will also assist with the support of healthy skin.

Vital Omega 3, 6 & 9: This product contains individually sourced omegas and can be used for general health to ensure you get a little of the good fats into your diet.

Eating garlic twice a week could be essential to preventing lung cancer. A study conducted in China used face-to-face standardised interviews, including 1 424 lung cancer patients and 4 543 healthy controls. The study wanted to ascertain whether raw garlic could serve as a protective factor against lung cancer, even in those who smoked. While the study utilised raw garlic, the results would also apply to garlic consumed in tablet, oil, powder, aged or cooked forms. Researchers felt that the “effective components in garlic [and its relationship with] lung cancer [could] warrant further in-depth investigation.�

THE VITAL EXPERTS

Vital Omega 3 Concentrate contains high-potency omega-3 fatty acids from 1 000 mg cold-water Norwegian fish oil. Omega-3 fatty acids cannot be made by the body, so daily intake is essential. Omega-3 fatty acids are traditionally used for nervous and immune system support, to help balance dietary saturated fats and to assist in maintaining healthy hair, skin and nails.

Vital Salmon Oil: This product has a smaller dose of omega-3 and is also in a smaller capsule, making it more convenient for people who find the larger capsules difficult to swallow. It is excellent support for brain and joint health and can assist with combating heart disease.

vitalise 7


ASK THE

EXPERTS

The

w or kp la ce ps yc ho log is t

is in

Wilmarié Beyers VITAL HEALTH FOODS TALENT MANAGER

Wilmarié Beyers is a registered industrial psychologist (MA Industrial Psychology). Her passions are positive psychology, people development and behavioural assessment. Wilmarié believes the saddest thing in life is wasted talent. She encourages a balanced approach to health by focusing on the physical, emotional, mental and spiritual levels. Photography, optimistic people and magazines are her therapy.

ASK THIS EXPERT

E-mail wilmarie@vhf.co.za with questions relating to the following and stand a chance of winning a R400 Camelot Spa voucher. Personal development and wellbeing Emotional intelligence Work-life balance and stress management Career management

Answers to frequently asked questions

Q

uestion My job requires a lot of networking in formal social situations. I dislike the small talk that goes with it, and it always makes me feel uncomfortable. Please can you give me some tips on how to create a good first impression? nswer Making a good first impression is incredibly important, as you only get one chance to do this. People create an impression of you within seconds, and these impressions are often nearly impossible to reverse. The first impression often sets the tone for the rest of the relationship. Please read on for a few tips to get off on the right foot.

A

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A good first impression Look the part Your physical appearance is usually the initial cue for creating a first impression. Have a good haircut, shave, smell good, wear neat and clean clothes, and be sure to wear the appropriate accessories. Use your body language to project confidence by lifting your chin, making eye contact and greeting with a firm handshake.

The similarity attraction hypothesis When you are meeting people, approach them with genuine interest in the person they are. This is often

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According to the expressivity halo theory, people are favoured towards individuals who express their feelings and emotions. Therefore, people generally find it easier to trust an expressive person than someone who is very quiet and reserved. This does not mean you should spill the beans on your most personal details, but rather that you should be open and portray an image of “what you see is what you get”.

contagious and you will have a better conversation and perhaps even a lasting connection. Focus on making the other person feel important or make a comment that will reflect positively on him or her, but make sure that you do it sincerely. Try to find similarities between the two of you – a person will feel more comfortable with someone they can relate to and their opinion of you will be more favourable. People also love hearing their own name,

so make sure you remember the person’s name and you use it in your conversation.

Be positive Smile. This is what makes dogs and babies so popular. No matter how bad the traffic was or how poor your previous employer was, don’t make negative comments. People are drawn to positive people. Showing a positive attitude is the single most valuable first impression you can make.

ISSUE 4 | 2013


MESSAGE

Musthave

Board

Kind regards YOUR

Feedback

Write to health@vital.co.za or Kind regards, PO Box 191, Kuils River, 7579

Vital Liver Rescue As the end of the year rolls around, so does the crazy season, which is characterised by overindulgence. Socialise knowing you are protected with Vital Liver Rescue as late nights, alcohol and rich foods increase your liver’s workload. This detoxifying, high-potency herbal, multivitamin and nutritional supplement supports liver function and assists in protecting your liver against the damaging effects of toxins, alcohol and stress. Benefits:

Therapeutic dose of milk thistle that helps protect the liver against toxins and assists with regeneration of damaged liver cells Formulated with artichoke extract that helps optimise bile flow from the liver to the gall bladder Vitamin C, B vitamins and amino acids for liver support

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Alcohol is metabolised differently than other foods and beverages. Under normal conditions, your body gets its energy from the kilojoules in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion. On an empty stomach, the alcohol molecules diffuse through the stomach wall quickly and can reach the brain and liver in minutes. This process is slower when you have food in your stomach, but as soon as that food enters the small intestine, the alcohol grabs first priority and is absorbed quickly into the bloodstream.

ISSUE 4 | 2013

“I was diagnosed with rheumatoid arthritis when I was 32. I was on various kinds of medication like prednisone and methotrexate. Since last year, I have stopped taking all my medication. I now only take Vital Arthrit Ease, calcium, magnesium, folic acid and Disprin. I have never felt as well as I do now, on these natural supplements. My quality of life has changed so much.”

Packed with: Glucosamine 415 mg MSM 167 mg Celery Seed Extract 4,17 mg Devil’s Claw Extract 8,77 mg

Dalene Pelser Newcastle, KWAZULU-NATAL

“I would like to thank Vital for the amazing gift pack I received as part of the Finesse Nuwe Jy make-over. When I started, I looked and felt old and tired, and was on painkillers daily. Since using Vital Hair, Skin & Nails, Vital Maxi B and Vital Calcium Complex I cannot remember when last I felt so good. My hair is shiny, my skin is glowing, my nails have started growing again and I have not needed a painkiller since. I have energy to exercise daily, I Packed with: am sleeping well and I do not struggle Fish Oil 150 mg to get up in the morning anymore. I realise the combination of products Flaxseed Oil 100 mg you provided me with really suits Para-aminobenzoic Acid 25 mg my needs. Besides feeling great, the Hydrolysed Collagen 10 mg compliments I have been receiving are wonderful. People comment on how healthy and young I look. They simply do not believe that I am the mother of a 16- and 20-year-old. I wholeheartedly believe in your slogan – good health is Vital!”

Nina Minnaar Midrand, JOHANNESBURG

facebook.com/vital.health.foods | vitalise 9


HEALTHY SNACKING MADE SIMPLE

Andrea du Plessis VITAL HEALTH FOODS NUTRITIONAL EXPERT

Andrea du Plessis is a registered dietician (BSc Dietetics, MPhil Exercise Science) with a passion for good health achieved through nutrition, natural remedies and a healthy lifestyle. She is a regular contributor on the SABC 3 shows Expresso (weekdays at 06:00) and Doctor’s Orders (Fridays at 15:45). Ask her advice on Health24 (the Vital Vitamin Expert), the Vital Expert Forum (www.vital.co.za) or her Facebook page (www.facebook.com/ andrea.vital.expert).

10 vitalise

It is so tempting, almost seductive in a way. When you see them on the table in front of you, it is almost as if they are whispering “eat me, eat me.” It could be a chocolate bar, a bowl of chips or even some jelly beans if that is your preference. Unhealthy snacks are difficult to resist, especially with the demands of a rushed and pressured lifestyle.

dietary recommendations made by nutritional experts. This provides the body with small portions of food to help sustain energy levels while not overloading the digestive system. Eating small portions of fresh fruit for carbohydrates, or yoghurt and nuts for protein, can greatly contribute to sustaining energy levels as well as adding valuable nutrients to our diets.

Why we love snacks

THE BAD

The most popular snack foods – like chips, sweetened beverages and sweets – are generally packed with concentrated energy from fat and carbohydrates, providing you with a burst of energy, as well as intense flavours that will satisfy your taste buds. Even though these foods are packed with energy, they may not be the best for sustainability and vitality.

When looking at the nutritional composition of popular snack foods and beverages, it is clear that health is hardly a consideration: • 12 teaspoons of sugar in one can of soda • 60% of energy in chips is from fat • Snacking could easily double your daily energy intake: – 1 can soda + 30 g packet of chips + 50 g pack of nuts + 1 muffin + 50 g chocolate bar = 5 800 kilojoules – small bowl muesli with lowfat milk + cheese and tomato

The effects of snacking THE GOOD

Eating small and regular meals is one of the most frequent

sandwich + ham and mushroom pasta = 5 800 kilojoules. THE UGLY

Regular intake of unhealthy or energy-dense snacks can directly impact your health, increasing your risk for: Obesity: Excess energy intake, especially if combined with a sedentary lifestyle. Diabetes: Besides the increased risk of diabetes linked with obesity, excessive intake of refined starches and sugars challenges the body’s control of blood glucose. Depression: Research has shown a higher incidence of depression among individuals that consume junk food regularly. Loneliness: Snacking often replaces meals that were previously shared with loved ones.

The state of our health A major health concern in South Africa is the staggering increase in obesity and related

ISSUE 4 | 2013


FEATURE

Nutrition

diseases. A recent survey revealed that 66% of women and 33% of men are overweight, and 28% of women and 10% of men are classified as morbidly obese. Carrying excess body fat is known to increase the risk for diabetes, cholesterol, high blood pressure, gall bladder and joint problems. Two leading dietary causes of obesity are chips and sweetened cold drinks, which also explains the worrying rise in obesity and diabetes among children.

Kilojoule, fat and sugar traps Some foods may be perceived to be healthy, wholesome, low in fat or sugar but are far from it. Hidden sugars are found in: Flavoured waters (some contain as much sugar as sodas) Fruit juices (many fruit juices are sweetened with a fruit juice syrup) Ice teas (some contain as much sugar as sodas) Tinned vegetables (sugar is added to many tinned vegetables to enhance the taste) Tomato sauce (glucose or corn syrup is one of the main ingredients) Drinking yoghurt (sugar is the second most abundant ingredient in this ‘health’ drink) Sushi rice (sugar is added in the preparation of the rice). Hidden fats found in food and alternatives: Peanut butter (50 g fat per 100 g) Health nut and seed bars (37 g fat per 100 g) Potato chips (36 g fat per 100 g) Baked (not fried) chips / puffed chips (29,2 g fat per 100 g) Dip for chips (29 g fat per 100 g) Carrot cake (18,5 g fat per 100g)

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Hummus (22 g fat per 100 g) Baked mini savoury biscuits (19,3 g fat per 100 g) Oatmeal crunchie biscuits (15–19 g fat per 100 g) Muffins (11,5 g fat per 100 g)

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Have you ever wondered why you cannot seem to stop munching on a packet of chips until it is finished? It seems there is more science and instinct behind this than mere indulgence or overeating. A research study examined the brain activity and eating behaviour of a group of rats that were fed the options of potato chips and a bland starch-based alternative. The research showed the highest consumption, despite the rats already being fed, of the potato chips that contain a high concentration of both fat and starch. Scans of brain activity showed triggers of intense pleasure and high activity in the reward and addiction centres in the brain, motivating further food consumption.

Healthy alternatives To maintain a healthy weight, energy intake from our diets should equate to about 6 000 kilojoules for women and 8 000 kilojoules for men. A good rule of thumb is to ensure that the snack food and beverages you consume do not add up to more than 20% of your daily energy intake. Here are some snack ideas and tips to keep your weight in balance this summer. On average, a small fruit such as an apple or banana contains between 400 and 500 kilojoules. Using this as your guide, choose

some of the scrumptious options from the suggested snack list (see tables below). Snacking is vital as part of a healthy diet. There’s no reason to think healthy snacking is

uninteresting, bland or boring. In fact, looking at the wide range of healthy snack alternatives available, snacking can easily be transformed into a healthy feast.

Snacks under 500 kilojoules

Features and benefits

One pack flavoured Vital Mini Rice Cakes

A tasty and convenient snack to pop into your lunchbox.

One sliced tomato with feta and three olives

A high-protein snack, ideal to help control your appetite and a hit at a cocktail party.

One cup baby carrots with ¼ cup low-fat hummus

This irresistible flavour combination is the ideal snack as it is filling and the crunch of the raw carrots is very satisfying.

¾ cup edamame beans

These beans are packed with fibre and protein, both playing a valuable role in appetite control.

One Vital Multigrain Cake with a poached egg and roasted tomato slice

This can serve as a snack meal, or even a small breakfast.

One Vital Rice Cake topped with basil pesto and tomato slices

Heaven on a rice cake, irresistible flavour combination to satisfy the most discerning tastebuds.

Two rye bread fingers topped with chunky cottage cheese, smoked salmon and a caper

This provides a filling and satisfying snack, so pretty you can impress your guests with this as an appetiser.

Sweet treats under 500 kilojoules

Features and benefits

One Vital Corn Cake with honey and smooth cottage cheese

A filling and tasty snack to sort out a sweet craving.

One Vital Rice Cake with strawberry jam and chunky cottage cheese

Sheer guilt-free indulgence.

Sugar-free, low-fat yoghurt with one cup fresh strawberries or mixed berries

Ideal mid-morning snack to keep your appetite in check.

Chocolate yoghurt: combine one teaspoon Nomu skinny hot chocolate powder with 200 ml plain low-fat yoghurt

Healthy sugar-free, low-fat treat to deal with chocolate cravings.

Six strawberries dipped in chocolate yoghurt

Impress your guests with this healthy dessert snack.

Two fresh pineapple slices with cottage cheese

The fresh taste of the pineapple complements the cottage cheese.

for Check out the Vital Feast pages . more delicious and healthy snacks vitalise 11


LIFESTYLE

Weight

DREAMING OF A

LITE CHRISTMAS It is the hardest time of year for many when it comes to watching your weight or keeping weight off. Many people will put on weight over the festive season. So, is it possible to still have a brilliant Christmas and New Year without gaining weight? I think it is, if you follow some simple rules.

Stick to your favourites Enjoy the foods you like and avoid the ones that aren’t your favourite. In the weeks running up to Christmas and between Christmas and New Year it’s party time. But this also means nibbles, buffet food, mince pies, cakes, sweets and chocolates, and loads of extra alcohol. So, you have to think about how to deal with this. Staying at home is not an option. Instead, work out which of these things you can’t do without, and then make deals with yourself about what – and how much – you’ll have. For example, if you don’t really like chips or nuts but find it hard to resist chocolate and cake, allow yourself one or two per party and do not eat the stuff you don’t really want just because it’s there. Also, fill up with lowfat food before you go to parties so you are less tempted to pick.

them BEFORE the holiday period about why you want to make certain food and drink choices, about how important this is to you, and ask them to help you keep to these decisions.

The pre-season conversation Christmas is a social time, but just because others are eating and drinking doesn’t mean you have to. Think about anyone in your life with whom, when you spend time with them, you find it hard to keep to your food and drink decisions. Try to talk to

Keep moving Try and keep active. Our usual routines often go out of the

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Plan, plan and plan Be sure to plan all your meals and food throughout the festive season, including the days after Christmas. Remember that not all kilojoules are equal, so choose low-GI foods that keep you feeling fuller for longer. Planning your meals will also mean you’re less likely to end up having take-aways. Plan a number of really quick and easy meals for the times you can’t be bothered. This can include stirfry, pasta or quick rice dishes. Another good hint is to make extra when you do cook and freeze it, so all you need to do is pop it into the microwave.

window. So be conscious of this and try to find ways to get as active as you can during the holiday period. • Avoid Internet shopping. Go to the supermarket, it uses up kilojoules. • Go for family walks. • Play games with the kids and get as active as possible. Remain calm Don’t panic. You always have January to deal with any extra festive weight. Even if you follow all these tips you may still end up putting on some weight. It’s pretty inevitable if you eat or drink more than usual, you eat different foods and do less exercise. So, don’t beat yourself up or give yourself a hard time; accept that it’s inevitable and decide that you will deal with it in January. BUT MAKE SURE YOU DO. Research suggests that most people don’t lose the weight they gain over Christmas – and year on year that could add up.

About eatForAll®

eatForAll® is a unique, easy-to-use and interactive eating programme which promotes healthier eating habits.

FILL UP WITH THESE FOODS AND PLAN MEALS THAT INCLUDE: Loads of fruit and vegetables – try to fill over half your plate with vegetables. Lean protein – lean meat or vegetable alternatives such as soya, quorn, pulses and nuts. High-fibre options – go for brown over white. Avoid all refined carbs such as white pasta, rice, flour and bread, and replace with brown pasta, rice and bread. Use oats and oatmeal in food where you can – it’s often easy to swap flour for oatmeal. Low-fat dairy – such as skimmed milk or fat-free yoghurt. Also, use as little fat as you can. Choose virgin olive or coconut oil when needed.

For more information, visit www.eatforall.co.za or e-mail info@eatforall.co.za

ISSUE 4 | 2013


LIFESTYLE

Health

CRITICAL HEALTH CHECKS FOR WOMEN

The alarm clock buzzes at 06:30; this familiar sound marks the beginning of your day. Your daily routine starts with you hitting the snooze button and sleeping for another ten minutes; after you finally drag yourself out of bed, your jam-packed day begins. Squeezing everything that needs to be done into the day is no easy feat, so stopping to think about things that need to be done outside of your routine may seem impossible. This should not stop you from breaking your routine to get your regular health checks done. Some of them require only 15 minutes, and those minutes could be life changing. It is critical to include these health checks as a part of your annual health routine. Skin check The Cancer Association of South Africa (CANSA) states that skin cancer is one of the most common cancers in South Africa, with about 20 000 cases and 700 deaths reported annually. It is for this reason that you should go for mole screenings; they can detect melanoma, one of the deadliest forms of skin cancer. This

ISSUE 4 | 2013

should be done at least once a year from your twenties; it also depends on your skin type and your family history. The test can take up to 20 minutes and there is no pain involved. Mammogram This test is the most affordable and reliable imaging tool for early breast cancer detection. It can detect up to two years before a lump is even felt. If the mammogram picks up abnormal calcium deposits or masses in your breast tissue, it could mean you require an ultrasound and/or a biopsy. This test should be done annually from the age of 40; if there is a family history that may cause you concern, you can start from an earlier age. The mammogram takes ten to 15 minutes and will involve some discomfort. Blood pressure According to the Heart and

UNPLEASANT BUT ESSENTIAL If you are between the ages of 18 and 50, recent research recommends the following health checks: • Thyroid gland screening • Cholesterol screening • Pap smear • Colonoscopy Stroke Foundation South Africa, one in four South Africans between the ages of 15 and 64 suffer from high blood pressure, and if it goes uncontrolled it could lead to a heart attack, stroke or damaged eyesight. It is attributed as one of the leading causes of

heart attacks and strokes. The optimal blood pressure level should be around 120/80; if it is a lot higher or lower than this, further tests or medication may be required. This test should be done annually from the age of 40, and only requires a minute of your time. Diabetes Diabetes South Africa asserts that high levels of blood glucose associated with diabetes can slowly damage both fine nerves and blood vessels; this can result in complications like heart disease, blindness, amputation and kidney disease. A normal blood glucose level should be between 3,5 and 5,5 mmol/l before a meal. Annual screenings should start from the age of 35, or 20 if there is a family history – this test is especially important if you are overweight. The test will take around four minutes.

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CONDITION

Close-up

IT RUNS IN THE FAMILY High cholesterol, also known as a ‘silent killer’, often runs in the family. The chances of developing high cholesterol may increase if a close relative, like a parent, grandparent or sibling, has been diagnosed with high blood pressure and/or high cholesterol. Since high cholesterol can be inherited, an unlucky few may develop cholesterol problems even when eating healthily, whereas others will not, even on a high-fat diet.

The problem

High cholesterol may be the result of your genetic make-up. However, it is very important to remember that other factors besides genetics are equally important in determining cholesterol levels. High cholesterol doesn’t present any symptoms and could easily go undetected until serious damage occurs.

sity lipoprotein (LDL/bad) and lower high-density lipoprotein (HDL/good) cholesterol levels; this increases their risk for high cholesterol. Particularly fat around the abdominal region is a risk factor.

All visible fats from meat and the skin from a chicken should be removed prior to cooking. It is also recommended to substitute cream with lowfat evaporated milk, sour cream or low-fat yoghurt.

Be physically active Regular exercise helps to increase your HDL (good) cholesterol. The Heart and Stroke Foundation South Africa recommends 150 minutes of moderate-intensity exercise every week.

Eat naturally fatty fish Try to incorporate fish that are naturally fatty (pilchards, salmon, tuna, sardines, snoek) into your diet every week as they are rich sources of the healthy (polyunsaturated) fats, also known as omega-3, which may reduce triglyceride (bad fat) levels in the blood.

Watch the types of fat you eat The types of fat you eat influence the balance between HDL (good) and LDL (bad) cholesterol in your body. Try and eliminate trans-fats from your diet; reduce saturated fats and replace them with unsaturated fats. By doing this you will increase the good cholesterol in your body and decrease the bad cholesterol.

The solution

It is advisable to speak to your doctor about your genetic risk for high cholesterol, regular screening and follow-up testing. Dietary and lifestyle changes can help reduce cholesterol and minimise your risk of developing heart disease. Maintain a healthy body weight Overweight people tend to have higher low-den-

Drink alcohol in moderation Alcohol can increase the production of cholesterol in the liver. Do not exceed the recommended daily limit of one unit of alcohol for women and two units for men. Anything over the recommended limit could push up your cholesterol levels.

Vital Cholesterol Ease Vital Cholesterol Ease is designed to help you lower unhealthy cholesterol levels. High total cholesterol levels are linked with increased risk of heart disease and stroke. This comprehensive blend of vitamins, antioxidants, plant extracts, omega-3 fatty acids and other nutrients can assist you in maintaining healthy cholesterol levels and in supporting optimum cardiovascular health.

Packed with:

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Artichoke Leaf

About one in 75 South Africans could have a strong genetic tendency to develop high cholesterol. This is especially the case with people of Afrikaans, Jewish or Indian descent.

166,67 mg

Policosanol 5 mg

Pomegranate Fruit 25 mg

Practise healthy cooking methods Roasting, baking, poaching, boiling, steaming, grilling and microwave cooking are all recommended instead of frying.

Stop smoking Smoking reduces HDL (good) levels and increases LDL (bad). Smoking also increases your risk of complications as a result of having high cholesterol levels.

WIN!

Fish Oil

400 mg

A VITAL CHOLESTEROL EASE HAMPER Stand the chance to win a three-month supply of Vital Cholesterol Ease. Turn to the Competition Corner on page 1 for details.

e-mail: health@vital.co.za

Good health is Vital.


FEMALE HEALTH Ailment / Condition

THE VITAL EXPERTS

Definition

Symptoms

Hair

Hair is a hardened protein (keratin) that provides various functions in the body. The hair found on the head serves as primary sources of heat insulation and cooling as well as protection from UV light exposure. Many things influence hair health, including nutrient deficiencies, physical damage, hormones, physical stress, thyroid problems, illness and infections.

• • • • • • • • •

Hair breaks easily Hair splits easily Hair is falling out Hair is brittle and dry I wash my hair very often I use a lot of hair products I bleach or colour my hair I use hair accessories frequently I use a hair dryer/straightener/curling iron frequently

Vital Hair, Skin & Nails Vital Brewer’s Yeast Vital Folic & B12 Complex Vital Omega 3 & 6 Concentrate

• Do not over-brush hair. • Limit usage of heating elements. • Add patchouli, lavender, ylang ylang essential oils to your conditioner to help with dryness. • Use hair colour that is ammonia free. • Cut hair short so hair loss is minimised.

Skin

Stretch marks and scarring are visible signs of damage to the skin. Stretch marks occur in cases of rapid weight gain and during pregnancy. Scarring occurs when the skin has been cut or damaged.

• • • • • • • • •

Skin looks dull and lifeless Scars Stretch marks Skin is sometimes dry or oily Dehydration Smoker Pigmentation marks Wrinkles Ageing skin

Vital Hair, Skin & Nails Vital Evening Primrose Oil Vital Salmon Oil Vital Maxi C Vital Brewer’s Yeast Vital Zinc Complex

• Apply vitamin E oil to scars. • Drink six to eight glasses of water daily. • Eat lots of fruit and vegetables. • Moisturise regularly. • Wear sunblock daily. • Exfoliate gently and regularly. • Get enough sleep. • Smile!

Nails

Nails are hardened protein (keratin) that protects the tips of the fingers from injury. Many things influence nail health, including nutrient deficiencies, physical damage, hormones, physical stress, thyroid problems, illness and infections.

• • • • • • • •

Nails break easily Nails split Nails grow slowly Nails are brittle and dry Nails have white spots Iron deficiency Regularly wear nail polish or artificial nails Diet lacks dairy products or calcium-rich food

Vital Hair, Skin & Nails Vital Zinc Complex Vital Omega 3 & 6 Concentrate Vital Calcium Complex Vital Selenium Complex

• Wear rubber gloves when washing up. • Use lotion after washing hands. • File nails gently in one direction. • Don’t cut nails too short. • If nails are discoloured, thickened or lifting up, you may have a fungus – see your doctor. • If your nails look white not pink, you may be anaemic or have poor circulation.

Premenstrual stress (PMS)

Pre-menstrual stress is caused by hormonal fluctuations in the week or two before the onset of the menstrual period. Symptoms include breast tenderness, mood swings, backache, irritability and skin breakouts.

• • • • • • • • • • •

Tender and/or swollen breasts Lower back and abdominal aches Irritable Moody Teary, feeling down Eruptions of pimples Headaches Cravings for salty or sweet food Tiredness Clumsiness Water retention

Vital Women Vital Evening Primrose Oil Vital Calcium Complex Vital Omega 3 & 6 Concentrate Vital Chamomile Tea

• Eat regularly to keep blood sugar stable. • Avoid sugar and salt. • Exercise. • Give yourself time to de-stress. • Have a warm bath with lavender essential oil. • Use a hot-water bottle for cramps. • Smoking worsens PMS. • Don’t be too hard on yourself.

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Lifestyle Tips

ISSUE 4 | 2012


Ailment / Condition

THE VITAL EXPERTS

Definition

Symptoms

Fertility

Fertility is the ability to conceive. For some this is easy, but for others it can be challenging.

• • • •

Trying to conceive Erratic periods Overweight Stressed

Vital Evening Primrose Oil Vital Women Vital Folic & B12 Complex Vital Omega 3 Concentrate Vital Zinc Complex

• Ask your doctor to test your hormones and thyroid gland. • Don’t smoke or drink. • Exercise. • Eat a healthy and balanced diet. • Avoid sugary and fatty foods. • Avoid caffeine. • Maintain a healthy weight.

Sexual performance

Trouble with sexual performance can affect women of all ages and is caused by various factors, including hormonal changes, stress, anxiety, smoking, alcohol, medication, diabetes, insufficient exercise, fatigue, poor diet and illness.

• • • • • • • • •

Poor libido Diabetic On medication High blood pressure No exercise Stressed Suffer from anxiety and/or depression Smoker High alcohol intake

Vital Maxi B Vital Evening Primrose Oil Vital Brewer’s Yeast Vital Omega 3 Concentrate Vital Omega 3 & 6 Concentrate Vital Herbal Elixir

• Get daily exercise. • Find ways to de-stress. • Connect with your partner in other ways, like cuddling or massage. • Get enough rest – have regular bedtimes. • Eat a healthy diet. • Check package inserts of medications. • Quit smoking and reduce alcohol intake.

Pregnancy and breastfeeding

Good nutrition during pregnancy optimises the baby’s healthy development, and preserves the mother’s nutrient stores. Intake of most nutrients, particularly folic acid, iron, calcium and omega-3 fatty acids, should be increased during pregnancy.

• Pregnant • Breast-feeding

Vital Pregnant Women + Vital Omega 3 Concentrate Vital Calcium Complex Vital Iron Complex Vital Folic & B12 Complex

• Eat regular and healthy meals. • If nauseous, eat small and frequent meals. • Drink ginger tea for nausea. • Do gentle exercise. • Have an iron test if you’re very tired. • Educate yourself. • Drink six to eight glasses of water daily.

Menopause

Menopause is the end of the female reproductive cycle and is characterised by ending of the menstrual cycle often accompanied by mood swings, irritability, depression, insomnia and hot flushes. It usually starts at 40 years old.

• • • • • • • • • •

Vital Menopause Vital Evening Primrose Oil Vital Calcium Complex Vital Omega 3 Concentrate Vital Chamomile Tea

• Ask your doctor for a hormone test. • Exercise regularly to keep hormones balanced and bones strong. • Maintain a positive attitude. • Do yoga. • Use relaxation techniques.

Hot flushes Night sweats Vaginal dryness Mood swings, irritability Irregular periods or have stopped No or decreased libido Fatigue Hair loss and thinning Insomnia Weight gain

Lifestyle Tips

Disclaimer: This table is meant as a guide. Consult your physician if using chronic medication or with hypersensitivity to nutritional supplements. If you are pregnant or breast-feeding, some supplements may not be suitable. Please contact the Vital Helpline (0800 22 33 11) for further advice.

ISSUE 4 | 2013

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HOLIDAY ESSENTIALS “We’re all going on a summer holiday ...” sang Cliff Richard in the 1960s, jauntily reminding us that fun and laughter were ahead. Year-end usually means a holiday of some kind, but the hard work and stress involved can make it more taxing than relaxing. Fear not – with a little preparation you’ll soon be footloose and fancy free. By Jenni Davies Serenity When you’re a child, your month-long break is exciting, and you expect to be entertained, spoilt and given attention. But seen from the other side, this can be immensely exasperating for parents. Planning is everything, so make sure you have tricks up your sleeve, and back-up plans for rainy days. Search the Internet to find things to do nearby. If you can’t be home all the time, book babysitters or day care

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now. Don’t leave it until the last minute or everyone will be booked up. Ensure that you have ‘metime’ – for example, make (and enforce) a rule that no-one interrupts you when you’re in the bath or watching your favourite soapie. Sometimes 15 minutes alone is all it takes to recharge. If you’re single, rope in a friend, and if partnered up, take it in turns – the tag team approach is best. Ask grandparents, aunts, uncles

and other relatives for help in exchange for helping with something else; or ask a friend to watch your kids when you need time, and take theirs in return. Lastly, avoid taking younger children along when you go shopping. This is the time for a babysitter if ever there was one. There’s nothing as awful as fighting a screaming, tired child hellbent on packing every shiny and sugary item on the shelves into your trolley.

TIP! If your pets aren’t going with you, book kennels or catteries, or a reliable pet-sitter now (before they’re fully booked), and check vaccinations. Ensure they’re microchipped and wearing collars and tags in case they slip out. Never just leave them alone with a bowlful of food to fend for themselves.

Safety Perhaps one of the most dreaded aspects of many a holiday is the road trip. Driving long distances is stressful and tiring, and if not managed properly can even be dangerous, especially at this time of year. Ensure that your car is serviced, insurance is paid,

ISSUE 4 | 2013


FEATURE

Complementary

Be responsible

Holiday time is synonymous with increased alcohol intake. The legal blood alcohol count (BAC) for alcohol in South Africa is 0,05 g per 100 ml; one unit of alcohol is around 0,02 g (blood). One beer is approximately one-and-a-half units, cider two units, and 90 ml white or 75 ml red wine is one unit. However, according to South Africans Against Drunk Driving, “each person metabolises alcohol at different rates. Women are affected more, quicker and on smaller amounts of alcohol than men, so need to drink less, and slower than men. For example, a woman who weighs 45 kg and drinks one glass of wine, her BAC could be 0,045 g ... if she had not eaten she’d be over the legal limit.” And no, coffee will not make you sober, only time will do that. With punishments of jail-time or massive fines, not to mention the potential of injuring or killing someone, it’s not worth the risk. Get a designated driver or taxi service, or go completely non-alcoholic. South Africans tend to put pressure on non-drinkers and there can be tiresome questions if you’re staying sober. If need be, take a tip from experienced bartenders and fake it; no one needs to know what’s really in that bottle or glass.

Checklist

Make sure you have these on hand, whether you’re staying at home or going away. A well-stocked first-aid kit (show everyone where to find and how to use it, kids included). Include cotton wool, antiseptic solution, plasters, small scissors, safety pins, tissues, single-use eye drops, rehydration solution, arnica tablets, aspirin or similar painkiller, sanitary towels (for mopping up bleeding wounds) and bandages. Multivitamins for the whole family, vitamin C, and an immune-boosting supplement like Vital Viral Boost – now is not the time for colds and flu. Lavender and tea tree essential oil – your do-anything first-aid essential oils. RESCUE® Remedy – for any panicky moments. Sunscreen and aloe vera gel. If travelling, a pashmina-type scarf is a must – use it as a sarong, light blanket, scarf or even to dry off with if you’ve forgotten your towel. Soft ice-packs in the freezer. A list of emergency numbers for your car and home (stick it up near your phone).

ISSUE 4 | 2013

tires are safe and pumped up (including the spare), and you have everything you need on board. Frequent breaks are crucial. Every hour, find a safe place to stop (check out the route before you leave). Stretch, roll your shoulders, bend and flex your legs, flick your fingers and breathe deeply; then drink water and have a light snack like an apple. Refresh tired eyes by rubbing your hands together briskly until your palms are warm, cupping them over your eyes for 60 seconds, then blinking and slowly rolling your eyes. Pre-soak facecloths in water containing a few drops of rosemary, lemon, lemongrass or peppermint essential oil, stash in a cold cooler box, and wipe your face and neck when a quick pick-me-up is needed. Lastly, never text and drive and avoid talking on the phone. According to a study conducted by the London Transport Research Laboratory, “... drivers who texted [while driving] demonstrated reaction times 35% worse than when they drove without any distractions at all (compared to 12% worse when driving while intoxicated*).” Talking on the phone isn’t much better and a hands-free kit only reduces the risk fractionally. Unless it’s a real emergency, pull over to text or talk.

Snacks and sanity When travelling with children, pack plenty of things to keep them out of your hair. Don’t give them everything at once or they’ll quickly get bored – ration them. Older children will enjoy being shown a map so they know what to expect and have something to look forward to. Try a TV tray for

playing games on. Avoid giving sweets and MSG- or tartrazine-laden food; you will live to regret it when the chaos begins. Keep padkos light and unmessy. Try nuts, mini rice cakes, dried fruit or naturally flavoured and sweetened sweets, and make sure there’s always water available. Pack a tin of chewy RESCUE® Remedy Pastilles – ‘sweets’ with calming powers.

Sports Summer is usually synonymous with the great outdoors. Take advantage of that to tire people out (especially children) so they’re calmer and better behaved. Things like short hikes or beach walks, playing in the park, hide-and-seek and ball sports like soccer only require one parent. Plan ahead and buy or make the things you may need in advance, such as cricket stumps, roller skates, a soccer ball, swing ball or picnic items. *At the legal UK limit, slightly higher than South African.

TIP! Love the outdoors but hate the mozzies? Make a simple mosquito-repellent skin cream by adding ten to 15 drops of lemongrass and/or geranium essential oil to 50 ml body lotion or aqueous cream, mix thoroughly, and apply as needed. If you’re pregnant, use geranium or lavender, and halve the amount of essential oil. Use no more than five drops in 50 ml if applying the cream to young children, or use it in an oil burner.

vitalise 21


Oils to the

RESCUE

Isn’t it funny how, just when you want to relax on holiday, along comes a bee to sting you, or germs to bung up your nose? Fortunately, having essential oils in your first-aid kit will get you back up and running before you can even say, “Eina!” TIPS! Always have lavender and tea tree oil on hand – they are truly indispensable. Dab a drop of either one onto insect bites, small cuts, scrapes, burns, pimples, fever blisters, bruises and splinters. Summer cold or hay fever causing your nose to clog up? Add one drop eucalyptus essential oil to half a cup of hot water in a mug, and inhale the vapour. Sore throat? Rub one drop of tea tree or lavender essential oil over your throat area, and gargle with water containing one drop of either. Repeat as needed. It can also be used as a mouth rinse for ulcers and sore gums.

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Bloated from a bit of overindulgence? Mix two drops fennel, peppermint or geranium into a carrier oil or cream, and massage over your tummy in a clockwise direction. Pranged the car on a lamp post because the kids were fighting over space? Take a whiff of lavender oil, and then rub a drop onto your temples to calm your nerves. Stinging sunburn? Mix four tablespoons of bicarbonate of soda (or baking soda) and one drop lavender essential oil into a cup of cool water. Dab gently onto skin with cotton wool.

In 1910, a French cosmetic chemist, René-Maurice Gattefossé, burned his hand severely in a laboratory accident while researching essential oils. He’s said to have started developing gas gangrene, and immersed his hand in lavender essential oil. He described how, “just one rinse with lavender essence stopped the gasification of the tissue.” We wouldn’t attempt to treat serious conditions like gangrene using essential oils today, but this does remind us of the real power of essential oils. Keep a bottle of lavender essential oil in the kitchen in the event of an accidental burn – just dab one drop immediately. (Remember: severe burns must be seen by a doctor straight away.)

RECIPE CORNER

WIN! A BURGESS & FINCH FIRST-AID KIT Stand the chance to win a Burgess & Finch first-aid kit. Turn to the Competition Corner on page 1 for details.

UNT O C DIS UPON CO

Products available from Dis-Chem, Find discount selectedcoupon pharmacies, on health shops and our pull-out back cover. online shop.

Toll-free helpline: 0800 22 33 11

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Headaches and migraines 2 drops lavender essential oil 1 drop peppermint essential oil 1 heaped teaspoonful cocoa butter, solid natural balm, Vaseline or a very thick cream Small glass jar Soften the cocoa butter using low heat. Mix in your essential oils and put it into your jar. Allow the mixture to cool and set if you have heated it, then seal. Massage a few dabs lightly into the temples, back of the neck and forehead at the first sign of a headache or migraine. Alternatively, mix into oil or cream (three drops oil to one teaspoon carrier oil/cream).

Website: www.burgessandfinch.co.za

E-mail: aromatherapy@vhf.co.za ISSUE 4 | 2013


Ready

or not...

Starting school, day care or crèche are major milestones in any child’s – and parent’s – development, and it can be tough, both emotionally and physically. Parents worry that their children may struggle to be away from home, make friends or sit still and learn. There is also the concern about the seemingly ubiquitous colds and flu that will take over. Fortunately, as with most things in life, preparation will help the whole family start off on a positive note.

TIPS! Resistance. Start building immune systems now. Ensure they eat plenty of colourful fruit and vegetables, reduce sugar consumption (as it weakens the immune system and can encourage hyperactivity), and ensure they get enough fresh air. Start giving omega-3 fatty acids (which support brain function), a multivitamin and Sister Lilian ImmnoCare to support overall health, energy levels and immunity. Routine. Start a routine before they start school. With your child, take a little round trip, leaving home at the time you would be taking them to school. This way you’ll both be used to the new schedule,

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eliminating rushing and anxiety. Set aside ‘homework time’ and a special, fun place in which to do it. This will introduce them to age-appropriate learning concepts like the alphabet, finger painting, etc. Reassurance. Explain what’s happening, describing the routine, and how much fun stuff they’ll learn and friends they’ll make. Emphasise that you will be there for them afterwards; they’re not being abandoned. Take them to the place and show them around a few times (combine this with the routine mentioned above). When leaving them there never just sneak off – make a point of saying goodbye

Sister Lilian Rescue Emotion helps soothe fears for both children and parents.This homeopathic remedy assists with easing anxiety, tension and feeling overwhelmed, and won’t cause drowsiness. It’s suitable for all ages, from babies upwards. Both you and your little one should take it so that there are no tears when it’s time to wave bye-bye. Start at least two weeks before the big day with three tablets daily; it can be taken hourly if needed.

German children traditionally receive a Zuckertüte (sugar bag) or Schultüte (school bag), a brightly-decorated cone filled with sweets, small toys and stationery, on the first day of school. Parents or grandparents often make these cones themselves (distracting them from their own worries). Dating back to the early 1800s, this is a wonderful way to celebrate leaving ‘baby school’ behind, and easing first-day nerves.

Sister Lilian Centre helpline: 012 809 3342 Sister Lilian Centre e-mail: advice@sisterlilian.co.za Website: www.sisterlilianremedies.co.za

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and reassuring them that you’ll see them later. Research. If you’re worried about sending them to day care, crèche or nursery school, do your research: chat to other parents for reviews and visit the place several times. Turn up unannounced; this gives you a better idea of what’s going on – more than a pre-arranged visit would. Reassuring yourself of the safety will keep both you and your little one calm. Read. Visit the library or local bookstore for storybooks about starting school or crèche and spend time reading them together and checking that your child understands.

Sister Lilian Rescue Emotion

Products available from Dis-Chem, selected pharmacies, health shops and our online shop.

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GUIDE THEIR FOCUS Being a parent is a privilege and a gift, but it can also be a great challenge. We have to nurture and help develop our kids in all aspects of life by guiding them and letting them do the actual work; this is especially the case when it comes to learning. As parents, we cannot do the learning for them, but we can equip them with the necessary tools to succeed at focusing and retaining information. Vital’s nutritional expert, Pam Pillay, explores the tools required for success. Placing your kids in the best schools and ensuring an ample supply of books, equipment and stationery is great, but there are other ways of ensuring positive outcomes in their studies. Read on for some areas to focus on; they will enhance your efforts at maintaining your child’s attention span, memory and concentration.

Be diet savvy A diet lacking essential nutrients can contribute greatly to

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poor levels of concentration. A suitable diet would ensure high levels of concentration, sustained energy levels and adequate nutrients for growth and development. So, what constitutes a healthy and balanced diet? The diet should contain wholegrain carbohydrates like wholegrain breads and cereals, low-fat (preferably unsweetened) dairy, low-fat and lean meat and meat products (no processed meat), oily fish,

plenty of fruit and vegetables, good fats like nuts and seeds, avocadoes, olives, very little refined sugar and plenty of water. A selection from these food groups would ensure a good supply of the necessary nutrients for brain and nervous system support.

Portion control Very large meals could make your child lethargic; this could result in them losing focus. The opposite can also be nega-

Very large meals could make your child lethargic.

tive in that very small meals can distract them if they are constantly hungry. Ensure that they are consuming the amount of food appropriate to their age group. To achieve this without making it too complicated, simply ensure that each main meal consists of a wholegrain

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FEATURE

Memory & Concentration

Omega-3 fatty acids

carbohydrate, lean protein and a vegetable.

Types of food Children tend to prefer refined carbohydrates and fatty food as they are delicious, cheap and very often convenient for the parent. These types of food provide more kilojoules than actual nutrients necessary to boost their levels of concentration, so be aware of that fact when they are begging for junk food.

Breakfast We always talk about breakfast being the most important meal of the day, and studies have found that eating breakfast may improve short-term memory and attention span. Students who eat breakfast tend to perform significantly better than those who don’t.

Hydration Mild to moderate dehydration can impact on concentration levels. Remember, water accounts for 60% of our body mass and 80% of our brain mass. If it is allowed, encourage your child to carry around a bottle of water at school. It’s a good way to keep track of how much they drink as well. Foods to include

Wholegrain carbohydrates:

wholegrain breads, lentils, chickpeas, oats, beans, potatoes, brown rice, popcorn, rice cakes, corn cakes, low-GI muesli Oily fish: sardines, salmon, pilchards, trout, mackerel, snoek Eggs Nuts and sugarfree nut butters Flaxseeds, pumpkin seeds Soya and soy products Green leafy vegetables like spinach and broccoli Citrus fruit Berries: strawberries, blueberries

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Regular exercise will help boost the metabolism and concentration levels. Remind them to drink some water after each visit to the toilet to replenish their systems. Introduce them to herbal teas or add fresh lemon or lime juice to their water if they struggle with drinking plain water. Get them to drink water before they have a soft drink, coffee or tea. This will increase their water intake and possibly reduce the amount of these unhealthy drinks they will want or need. Give them water if they say they are hungry as we often mistake hunger for thirst. Also, offer them a glass of water when they wake up in the morning. Foods to avoid Refined carbohydrates: white bread, pastries, pies, cereals High sugar content foods: sweets, chocolate, syrups, cakes, biscuits, cereals Food preservatives like EDTA, BHA, BHT, TBHQ, calcium propionate, benzoic acid, benzoates, sulphur dioxide, sulphates, sulphites, MSG Artificial colourants (often listed as ‘permitted’ or ‘approved’) Artificial flavourants (often listed as ‘permitted’ or ‘approved’) Hydrogenated fats or trans-fatty acids Table sugar (sucrose) Added sugar: fructose, highfructose corn syrup, cane sugar, syrup, honey

Many studies have demonstrated the benefits of omega-3 fatty acids in relation to the brain, cognitive development, memory and concentration. This essential fatty acid is not manufactured in the body and we need to turn to external sources like fatty fish, flaxseeds, pumpkin seeds and eggs to provide for our needs. You should try to incorporate at least 240 g of oily fish per week into your child’s diet.

Supplementation We can’t be certain that we are consuming all of the nutrients required in the food we eat. The nutrient content can vary greatly and is dependent on the growing depletion of nutrients in the soil that food is grown in, transportation and storage of vegetables as well as processing and preparation of food. If they are particularly fussy eaters, then supplementation should definitely be a part of their eating plan. Invest in a daily multivitamin and -mineral supplement to ensure all-round support. These daily multivitamin and -mineral supplements also provide nutrients necessary for energy metabolism. It is advisable to add supplements that contain omega-3 fatty acids and phosphatidylserine to support memory and concentration.

The immune system In order to keep the immune system strong we need to have a healthy digestive system. A weak immune system will see your child falling ill often and concentration levels can drop drastically as your child tries to cope with the effects of infection.

Exercise Lack of exercise leaves a child feeling tired and lacklustre.

Regular exercise will help boost the metabolism and concentration levels. Try to incorporate at least an hour of activity into their day. This will also get them off the couch and away from all the electronic madness of computer games and television. Exercise will also increase their bone density, which you want to achieve before they reach an age when the body can no longer do this as efficiently.

Sleep Lack of sleep will leave a child feeling tired and unable to concentrate. Ensuring that your child gets at least eight to nine hours of sleep will allow your child to concentrate better.

Routine Establishing a daily routine and sticking to it also settles and provides direction to the child and they will feel more in control and better able to focus. This routine should include sitting down to specific mealtimes, homework time, bath time, sleep time and the morning routine.

Motivation Children often lack concentration when it comes to something that they feel is boring, overwhelming, hard to understand or pointless. Do not leave it only to the teacher; help motivate your child by making the subject fun or interesting. This will make a huge difference to their concentration levels as motivation to focus will be high. Remember that change is difficult for anyone, particularly if the reasons for change are not explained. So my advice would be to look at how many changes need to be made to your child’s daily routine, habits or environment. Explain the changes and then implement them one at a time.

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With complements info bites

ALL YOU NEED IS LOVE

SOUTH AFRICA’S FOOD PARADOX The first South African National Health and Nutrition Examination Survey (SANHANES-1) released by the Human Sciences Research Council revealed that despite an increase in obesity in South Africa, more than half of the population does not have access to food. This survey was completed in 2012 and saw 25 532 individuals complete a questionnaire-based interview; 12 025 participants underwent a physical examination by a medical doctor and 8 078 participants provided blood samples to test for “biomarkers” of disease. The results showed that a quarter of the participants (26%) were experiencing hunger and 23,3% were at risk of hunger. Only 45,6% of the surveyed participants enjoyed food security.

There are many reasons why people want to get married; some of them include being in love, stability, security, having kids and experiencing all life has to offer with a partner. Another reason can now be added to the list: it is good for your health. Research studies now indicate that married people, particularly men, are less likely to die early and less likely to die from heart disease or stroke. Why is marriage good for you? According to Christopher Fagundes (PhD) psychologist and researcher at Ohio State University, marriage encourages safer behaviour. He states that there is less risktaking and substance abuse with couples who are married or are in a long-term relationship and live together. “If you’re married, ideally that’s your closest relationship,” says Janice Kiecolt-Glaser (PhD) Chair of Medicine at the Ohio State University. “That means there’s a partner and close source of support readily available.” It is important to have that close relationship. Single people who are alone and unhappy may run the risk of social isolation, which can lead to depression and neglecting their health. A spouse can also be a health helper. This is because your partner influences your behaviour, and they are the ones who remind you to not have that hamburger or to have one less drink. This contributes to having healthy habits. Research also suggests that people who are happily married are more likely to follow the recommendations of their doctors. Healthy relationship = good health “The love and support – and how this translates into us taking better care of ourselves when we have someone who is invested in our happiness – is immeasurable,” says psychiatrist Sudeepta Varma

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(MD) of NYU Langone Medical Center. A study was conducted on bypass patients over a period of 15 years, and the happily married showed better survival rates. The reverse was also true, in that the unhappily married people were shown to be unhealthy. The reason for this could be the consistent stress of being in a bad marriage or unhealthy relationship, which can affect the immune system – women are particularly vulnerable to this. Men are also affected by the quality of the relationship they are in. “We now know that depression, obesity and hypertension can all result from women suffering in unhappy marriages,” Varma says. “But I also see a lot of substance abuse and depression in my male patients in the same situation.” Varma believes that men and women are equally affected by being in an unhappy relationship; the symptoms of it just manifest differently. On your own Many also thrive while being alone. According to Varma, some need a committed relationship while it is not necessary for others. The key element to take away is that you need to surround yourself with people who care for you and that are willing to help you when you need it. Ultimately it is all about meaningful relationships.

HERBAL CORNER

Peppermint Mentha piperita Peppermint is a hybrid mint that is indigenous to Europe, but is now cultivated throughout all regions of the world. Peppermint has a long history of medicinal use; there is archaeological evidence that places its use as far back as 10 000 years ago. This popular herb can be used in various formats including oil, leaf, leaf extract and leaf water. The herbal preparation of peppermint is used in cosmeceuticals, personal hygiene products, foods and pharmaceutical products for both its flavouring and fragrance properties. Peppermint has a sharp menthol odour and a pungent taste followed by a refreshing, cooling sensation. This herb possesses therapeutic properties and can be an ingredient in aromatherapy, bath preparations, mouthwashes, toothpastes and topical preparations.

Find Peppermint in Vital Spasticol Ease.

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Less materialism equals less holiday stress. An American study found that, “More happiness was reported when family and religious experiences [featured], and lower well-being occurred when spending money and receiving gifts predominated.” However, this wasn’t the case when everyone didn’t stick to the limits, so arrange beforehand to limit spending. Try to include at least one non-materialistic gift that is home-made, a charity donation or time.

The family

– and how to survive them

“Happiness is having a large, loving, caring and close-knit family … in another city.” So said George Burns, and many would agree with him, especially during the holiday season. Every family has dysfunctions and idiosyncrasies that drive each other bonkers; here’s how to survive ...

TIPS! Abandon hope. Best-selling author Martha Beck explains that, “The hope that our families will act perfectly sets us up to be incapacitated ... [Instead] acknowledge what you wish they were like. Then prepare to accept them even if they behave as they [always do].” If they’ve changed, you’ll be pleasantly surprised, and if not, well, then just let it wash over you. Be prepared. Before any family gathering, decide how you’re going to weather potential storms. Plan your responses to irksome – and inevitable – questions.

Don’t agree to sharing cars so you can ‘escape’ when you need to. Rope in a friend to call you with an ‘emergency’ so you can leave if you’ve reached your limits. Don’t feel bad if you have no time to make your special pudding; buy it ready-made. Amidst all the chaos, most people won’t even notice. Relinquish control. Face it, if your aunt has always believed that you must be married by 28, trying to convince her otherwise isn’t going to work. As Beck says, “Any attempt you make to control

other people actually puts you under their control. Feel what you feel, know what you know.” And leave it at that. Be competitive. Beck has a fabulous suggestion to put the fun back into dysfunctional. “Arrange to meet [two or more] friends after the holidays. You’ll each tell the stories of your respective family get-togethers, and then vote to see whose experience was most horrendous. The person crowned king or queen will have their lunch bought for them by the rest of the table.”

Remedy

Take it if you’re ...

Centaury

Bound to family/parents, finding it hard to say no, and tend to be timid and easily tired.

Cherry Plum

Worried you might snap and lose control if pushed too far.

Heather

Always dominating conversations with your problems, and hate being alone.

Holly

Intolerant, short-tempered, jealous or generally unhappy.

Pine

Self-critical, have a ‘guilt complex’ and never feel your efforts are good enough.

Water Violet

A bit of a loner and struggle to be around too many people.

Willow

Feeling bitterness and resentment, and struggling to be happy for family members’ successes.

WIN! A BACH STRESS KIT Stand the chance to win a Bach stress kit (Please see table). Turn to the Competition Corner on page 1 for details.

Products available from Dis-Chem, selected pharmacies, health shops and our online shop. Toll-free helpline: 0800 22 33 11 | Website: www.bachrescueremedy.co.za | E-mail: bach@vhf.co.za

ISSUE 4 | 2013

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Vital Stats Name: Amy Kleinhans-Curd Occupation: Director of companies Age: 45 Residence: Cape Town

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ISSUE 4 | 2013


FEATURE

Vitalise Your Life

LAYING

FOUNDATIONS Photos: Johan Wilke

Amy Kleinhans-Curd is a mom and businesswoman we can all admire. Her attention is very much focused on the development of South Africa’s youth, she is involved in several businesses that provide a platform for skills development – and she manages all this while also being an amazing mom. Please read on for some inspiring words on how to strive for family and business success.

What qualities do you think a female role model should embody? I believe a female role model should embody the will to lead in whatever she does. She must pursue her goals with energy and determination. She must be able to mentor others and, most importantly, set clear boundaries. Last but not least, she should be able to have the ability to laugh at herself when she falters and learn from those mistakes. Vital Health Foods has joined the fight against women and child abuse, are there any words of inspiration or organisations you would like to highlight that are in line with this initiative? I fully endorse organisations that are in support of women and children living in dignity and thriving in good health. To this end, I am continually involved with organisations like Leap Schools, Life/Child Line, SOS Homes and FITE (Financial Independence Through Entrepreneurship). I embrace not only females but also teach and advocate educating our male counterparts on how they can benefit by supporting women in the workplace and at home.

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Please can you tell us more about FITE and your association with the organisation? FITE is an unprecedented partnership between Dermalogica and Kiva.org to provide women entrepreneurs access to small loans that will help them start or grow a business, so that they “can hold up their

BUSINESS TIPS FROM AMY: Plan for your best case

scenario but budget for your worst case. Timing is not an exact prediction and what I have learnt over the years is we underestimate the timing that certain things will be achieved in. To succeed, keep your head up and your overhead down. Don’t expect everybody to buy into your goals and visions. There is no elevator to success; you have to take the stairs. It doesn’t matter whether you have a great product or great potential in the market, it will not substitute for a great attitude and your enthusiasm. Get clear on your vision, make it your heart’s desire and take the first step.

half of the sky”. Lending to women produces a ripple effect of improved health, education and welfare for all household members, and the community as a whole. Although women produce 66% of the world’s food, they are more likely to be denied a loan by a bank, and often face high levels of financial discrimination. My involvement is in the way of an endorsement of the ideals of the FITE organisation – as it encapsulates everything I wish for women to achieve and realise. Who inspires you? Sheryl Sandberg. I have always admired her because she embraces everything I aspire to be as a woman. She is the chief operating officer of Facebook and is ranked among the 50 most powerful women in business by Fortune magazine. She looks at how to empower women to achieve their full potential. She’s young, ambitious and a wonderful wife and mother. Jane Raphaely is the other woman I so want to be when I grow up! And I would love to have Jenny Crwys-Williams’s capacity to read and retain knowledge. Name three key lessons you would like to teach your children. 1. To see both sides of life; in

other words, the gift lies in the wisdom of the instantaneous realisation that there is a blessing in crises. 2. When you see greatness in others, it’s because it’s in you. You spot it, you got it. 3. Listen to the voices from inside; to be aware of what is good or right for you is not necessarily the choice others will make, so do what is right for you. What do you believe is the recipe for a healthy and happy home? I believe a happy and healthy home is made up of good communication and time spent together. There is a little plaque in our house that I strive for our family to live by. It says: “In this house, we do real, we do mistakes, we do I’m sorry, we do second chances, we do fun, we do hugs, we do forgiveness, we do really loud, we do family, we do love and we do pray.” What do you believe are the secrets to living a healthy and balanced lifestyle? I pay great attention to my health and fitness; I swim regularly, I do pilates, running and hiking so I remain active throughout my week, especially with three active children. Sport is an enormous part of our lives.

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Health

HIGHLIGHTS Vital Vitacharge Multiboost Syrup

Packed with:

Artichoke Leaf 167 mg Lactase 200 U Ginger Root Powder 100 g Fennel Seed Extract 75 mg

Vital Spasticol Ease

Vital Vitacharge Multiboost Syrup is a delicious, pineapple-flavoured, expertly formulated herbal multivitamin and -mineral syrup for boosting energy and vitality. Guarana is a herb renowned as an energy tonic and as a support to mental acuity. The added green tea extract, MSM, co-enzyme Q10, vitamin C, high-dosage B vitamins, L-glutamine and selected minerals combine to assist you in coping with the physical and mental challenges of daily modern life. This product is free from artificial sweeteners, azo dyes, alcohol, gluten, lactose and added yeast. We recommend a dosage of 5–10 ml three times daily.

This is a potent herbal and digestive enzyme formulation which assists in supporting the colon and maintaining a healthy digestion. The ingredients, which include artichoke, fennel, peppermint and ginger, are traditionally used to help relieve symptoms of poor digestion, which sadly includes constipation, flatulence, cramping and bloating. It may also assist in easing irritable bowel syndrome. This product also has digezyme, a unique enzyme blend which further supports digestion. We recommend one tablet three times daily, or as otherwise directed.

Turn to page 26 for more info on Peppermint, a key ingredient in Vital Spasticol Ease

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Packed with:

Guarana 16,7 mg Green Tea Extract 6,1 mg Co-Enzyme Q10 0,42 mg Vitamin B12 4,2 µg

Packed with:

Energy 32 kJ Garcinia cambogia 67 mg Green Tea Extract 45 mg Lecithin 40 mg

Vital Fat Burner We all know the saying: “Rome was not built in a day.” That could not be more relevant when it comes to living a healthy and balanced lifestyle. Summer is nigh, and with the season to be jolly fast approaching it is time to be resolute, burn some fat and get into your summer shape. If winter snacking has caused you to feel out of shape, do not despair. Vital Fat Burner is a high-potency herbal and nutritional formulation which will assist you in your weight-management goals. The product is designed to support toning, fat burning and metabolism, making it the ideal formula to assist your body-shaping aspirations. This amazing product is free from artificial flavourants, sweeteners, azo dyes, preservatives, gluten, lactose and added yeast. We recommend a dosage of one capsule daily after breakfast or lunch.

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PRODUCT

Focus

When directing any product-related queries to our Vital experts, you can be sure that you’ll receive friendly, efficient and expert customer service. Turn to pages 6–8 for more information.

ASK THE

EXPERTS

“I’m so TOTALLY in love with Vital Mini Rice Cakes – Sweet & Spicy Pepper Salsa flavour is my favourite, it is pure yumminess!” Melissa Dingwall Cornelius, Facebook

Vital Chinese Green Tea Fruit Infusion

Free from:

Azo dyes

Artificial sweeteners Aspartame Added MSG Preservatives Trans fats Genetically modified grains

Vital Mini Rice Cakes Vital Mini Rice Cakes are the perfect snacking solution. Enjoy the guilt-free crunch and burst of flavour with each of these tasty treats. This snack is delicious on its own or with some favourite toppings of your choice. These light rice cakes are made from pure par-boiled long-grain brown rice. They also have the added benefits of being packed with fibre and nutrients, and are low in kilojoules. You can add it to your children’s lunchbox, take it to the office, munch on it during the game, or even dress it up for dinner parties. Sink your teeth into the goodness of wholegrain brown rice with a tasty twist. These mini rice cakes are available in four delicious flavours: Cream Cheese & Chives, Fruit Chutney, Balsamic Vinegar & Sea Salt and Sweet & Spicy Pepper Salsa.

The aromatic flavour of green tea comes from the unfermented, dried leaves of the Camellia sinesis plant. It originated from the great Zen monasteries of the 12th century and has traditionally been used for its protection against cell deterioration. Vital Chinese Green Tea Fruit Infusion contains all the rejuvenating properties of Vital Chinese Green Tea, but it is further enhanced with the zesty flavours of cinnamon, hibiscus, liquorice, chamomile and chicory, for those with a milder palate. In traditional Chinese medicine, green tea is often recommended for its anti-ageing and energising benefits.

Burgess & Finch Tea Tree Oil Melaleuca alternafolia Every emergency first-aid kit should contain tea tree oil. Tea tree oil is known for its antiseptic, antiviral and antibacterial properties. It can also be used in the treatment of colds and flu, to reduce scarring, for treating fungal infections and in aiding good digestion. Tea tree is a small tree similar to a cypress. It grows to six metres and thrives in marshy areas. In cultivation it is cut back and regrows within two years. The oil is pale yellow to colourless with a medicinal, warm, fresh and spicy camphoraceous scent similar to eucalyptus.

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Benefits:

Individually wrapped and tagged tea bags

Chemical-free and oxygen-

Tea tree oil is great as an air freshener. Keep a good supply of cotton wool balls soaked in tea tree oil packed away in a plastic bag or tin. When something smelly is coming your way from cooking, musty odours from dampness or even the medicinal smell in a sick room, take a few out from the container and be wowed by how the foul aromas are vanquished.

bleached tea bags

e-mail: health@vital.co.za

Good health is Vital.


Snippets

BE CREATIVE WITH WHAT’S AT HAND

More than just a lemon Lemon juice is the strongest food acid in your kitchen, strong enough to make it unbearable for most bacteria. You can use it to sanitise a chopping block by running a slice over the surface to disinfect it. Add a couple of drops to food that tends to go brown, like pears or avocados, just before serving. You can even rub a lemon wedge on the surface of your nails to whiten them, or remove cheese that is stuck on your grater by rubbing both sides of the grater with a lemon.

Is it a newspaper or a sponge? Newspapers are absorbent by design because of the ink it has to soak up. This means that it can also absorb all kinds of moisture. One of the best ways to use it is to clean mirrors and windows: just use with cleaning products and voilá, you’ve got streak-free clean glass. It can also be very useful in the kitchen: just line the bottom of your vegetable drawer in your fridge with newspaper to prevent funny smells and to keep it dry. You could even ripen tomatoes by wrapping them individually and leaving them out at room temperature.

Vinegar – the best preservative Vinegar is a strong preservative because its acetic acid kills microbes and bacteria. You can remove tea or coffee stains from the bottom of a mug by stirring two tablespoons of vinegar around in the cup, and then wash it as per usual. On a similar note, boil a mixture of water and vinegar in your kettle, then wipe away the grime to clean it, repeat, and finally follow this with several cycles of plain water to rinse thoroughly. One of the most irritating things is a stubborn price tag or sticker that you have tried to remove over and over again. Ease the pain by painting it with several coats of vinegar, allow the liquid to soak for five minutes, then wipe away.

Don’t cry over spilt salt Salt attracts water and can draw moisture out of many foods. This can be very useful, if you know how to use it. You can add a pinch of salt to help make eggs or cream whip up faster and higher. Run a hot iron (without the steam) over a plain sheet of paper that has been sprinkled with salt to eliminate the stickiness from it. Remove red wine stains by stretching the fabric over a bowl, then covering the stain with salt, then pouring boiling water over it. You can chill bottles fast by placing ice around the base in an ice bucket or cooler box then sprinkle with a few tablespoons of salt. Layer the salt and ice until it almost covers the bottle, fill it with water, wait ten minutes and your drink should be nice and icy.

Other useful tips: Use a coat rack as a jewellery holder and store your most worn items on it;

WIN! A VITAL MUESLIS HAMPER Stand a chance to win a three-month supply of the Vital Mueslis – Vital Original Muesli, Vital Toasted Muesli and Vital Superfuit Muesli. Turn to the Competition Corner on page 1 for details.

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they will stay tangle-free. Colour-code your keys using nail polish. Keep your strappy shirts from slipping off the hangers by wrapping a rubber band around the end of the hanger. Store your plastic bags in an old tissue box, then pull out one at a time as you need them. Easily travel with your vitamins without the large bottle by storing it in an old contact lens case.

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Brain benders

The brain, on average, accounts for 2% of body weight, but consumes 20% of its energy. Is your brain energy efficient, or at risk of an electrical fault? Test your mental mettle with our mind puzzles below. And if you’re in need of some brain fuel, reach for Vital IQ Boost or Vital Kids Study Power

Word search

Sudoku

No. 48

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E

D

E

D

I

U

G

S

I

M

Y

G

S

N

A

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G

Find the words in the puzzle and circle/highlight each of them. Healthy Families Homes Survivor Hero Abuse Mascot Names Wonder Impressions Omega

Question Message Liver Rescue Entertain Cheat Active Equipment Children Fitness Season

Did

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Your memory does not work like a camera; once you experience something it does not mean you will automatically remember it. The brain will not remember something unless it has interpreted it in a personally meaningful way.

Festive Cholesterol Snack Travel Holiday Aid Peppermint Guide Easy Cake

No. 19

9

4

1

6

6

1

2

5

3

6

8

2

7

1

3

9

3

2

1

5

9

6

5

8

A deceptively simple exercise in logic, sudoku is a grid-based number game. Each puzzle is made up of 81 cells which form nine columns, nine rows and nine boxes (each of which is a 3x3 square that’s set off by a bold line). Sudoku involves no maths and no calculations, yet provides a surprising variety of logic situations. Here are the basics: • Place a number (1–9) in each blank cell. • Each row, column and 3x3 box must contain the numbers 1–9 without repeating any numbers in that row, column or box.

WIN! A BRAIN BENDERS HAMPER To enter the Word search or Sudoku, and stand the chance to win a Brain Benders Hamper, see our Competition Corner on page 1 for details. Please note that clear photocopies are acceptable, but not answer-only entries.

4

3

Solution: sudoku No. 18 9

6

1

3

5

4

8

2

7

2

4

8

1

6

7

5

3

9

7

3

5

8

2

9

1

4

6

3

9

7

6

1

2

4

5

8

5

2

4

9

7

8

3

6

1

1

8

6

4

3

5

9

7

2

4

7

2

5

8

1

6

9

3

6

1

9

7

4

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8

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9

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1

4


3 x VITALISE COUPON.p.indd 1

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e-mail: health@vital.co.za

2013/11/20 1:21 PM

2013/11/20 1:21 PM

Expiry date: 30 September 2014

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.

Coupon Clearing Bureau, PO BOX 32003, Braamfontein, 2017.

Please allow the bearer R10,00 (incl VAT) off the price of any Burgess & Finch product. A voucher obtained against the sale of any Burgess & Finch product may only be redeemed by sending for a cash refund to:

3 x VITALISE COUPON.p.indd 3 TO THE DEALER:

SAVE R10

2013/11/20 1:21 PM

Good health is Vital.


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