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FIRST QUARTER 2014 / R17,83 www.vital.co.za

MOREISH MUESLI DELIGHTS page 15

Under pressure Make use of our hypertension action plan

Change yourself, change your child Nikki Bush shares some valuable parenting advice

A CLASS ACT A musical journey with the Soweto String Quartet

Baby soft Alleviate your little one’s skin problems

HEALTH / NUTRITION / RECIPES / LIFESTYLE / FITNESS


In this issue

NUTRITION 9 10

14

15

FIRST QUARTER 2014 | ISSUE 73

Message board Feature article

e it immun ighting-f n o w o Get a f h find out system; page 14.

The change is upon us

Condition close-up

Live the dream

A Vital feast

Moreish muesli delights

NATURAL HEALTH 20

22

23

Feature article

Change yourself, change your child

Aromatherapy

Have a sporting chance

Sister Lilian Remedies

Baby soft

24

Feature article

your Turn to page 24 for n. hypertension action pla

Under pressure

26 27

With complements Bach® Original Flower Remedies

Spare some change?

LIFESTYLE 4 5 12 28

10 26

Vital cares What’s up @ Vital Lifestyle Vitalise your life

A class act

REGULARS

22

18

2 6 18 30 32 33

Vital Club Ask the experts Chart

Immune support

Health highlights Snippets Brain benders

Word search 49/Sudoku 20

EDITORIAL TEAM EDITOR Alison Raymond CONTRIBUTING WRITERS Wilmarié Beyers, Nikki Bush, 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

CLUB QUERIES

Please direct any Vital Club- or subscription-related queries to our Vital Club Administrator on e-mail vitalclub@vhf.co.za or tel. 021 900 2500.

the Vital Find out more about can you how and tion nda Fou 5. ge pa on e enc make a differ


Ed’s note Alison Raymond VITALISE EDITOR

T

he theme for this issue of Vitalise is change. This theme is very fitting as there will no longer be a print version of the magazine. It is sad to bid farewell to something that has been a part of our lives for so long, as this little magazine has been around for over 15 years now. At times change may seem like an insurmountable mountain to climb, but, without it, imagine how boring life would be. That is why, although we are sad to say goodbye to print, we are immensely excited that Vitalise is available in a completely digital format. We are also thrilled to announce that you can now join the Vital Club for free, and this can be done through our website: www.vital.co.za. To ensure all existing club members receive the digital Vitalise please go and re-register on our website. As a club member you will still receive the same amazing benefits; like a 20% (excl. VAT) product discount when purchasing directly from our factory and online stores, great prizes and giveaways, as well as discount coupons. I saved the best news for last: Vitalise, in its digital format, will become more frequent. So, you can get all the best information on health and nutrition on a more regular basis. You will be able to view the magazine on your smartphone, tablet and on your computer, making Vitalise more accessible than ever. The year ahead is going to be filled with many great changes, and we can’t wait to share them with all our readers. The Vital Foundation is our prime focus moving forward. It is the physical embodiment of our commitment to encouraging change. The initiative was launched by Vital Health Foods to contribute in the fight against woman and child abuse in South Africa. This foundation was created as a promise to all our consumers; we are a company that cares and we want to show the public how much. Please turn to page four for more information about the Vital Foundation and how you, as a consumer, are making a difference. A small contribution can lead to change that could affect generations of families who won’t get stuck in the cycle of abuse. For more guidance about dealing with change, please give our feature on page 20 a read. Parents trying to juggle all their responsibilities will find some great advice, and learn how change and self-evaluation can help them become better parents. Our nutritional expert, Pam Pillay, talks about a type of change that we all experience on page ten. If you have a teenager in your life, this is a must-read. The physical and emotional changes that happen during this period are turbulent, to say the least, and every bit of insight can help you navigate your way through it. On page 24, Andrea du Plessis shares her hypertension action plan. High blood pressure is a concern for many South Africans; but, it can be managed if the problems causing it are recognised and remedied. Sometimes, this can require making some life changes and using them to become a much healthier person. If we can inspire you to do this, even just a little bit, we are doing our jobs! You don’t have to think of change as unpleasant. If you are examining your diet and find that this is an area that needs to be overhauled, we have some solutions that are just as tasty but not as bad for you. Our Vital Feast pages offer some delicious and healthy sweet treats. Give them a try and let us know what you think – I certainly love them. Take care,

Alison

YOUR

Feedback

Write to The Vitalise Editor, PO Box 191, Kuils River, 7579, or e-mail alison@vhf.co.za

“Vitalise made me realise how much I can do to stay healthy and live longer. I read the magazine cover to cover without getting bored, as your content and layout is very interesting and relevant. I enjoy the tips and competitions and you give me a much better understanding about the Vital products that I use. It is an inspiring magazine and I’m now looking forward to your expert advice. I can’t wait for the next copy.”

“My husband and I love to dip rusks into our coffee, and when I saw your rusk recipe in the third quarter edition I just had to try it! WOW, the rusks came out so lovely, because of all the nice healthy goodies in it, we started eating them even before I could dry them. This is definitely a recipe that I will recommend to my friends (and even to my mother-inlaw!). I look forward to some more nice recipes to try.”

Heleen Niere

Estelle Hardcastle

COMPETITION

Write to us and WIN! Send the Editor your feedback on the magazine, article content or product suggestions, and win great Vital products to the value of R400! See above for contact details.

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 5 May 2014. 5. Winners’ names will be published at www.vital.co.za

ASK THE ISSUE 1 | 2014

EXPERTS

TURN TO PAGE 6


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FESTIVE FEASTING Without the guilt page 15

Join the all new

Vital Club for FREE!

Guide their focus

Nurture your child’s focus

Healthy snacking made simple

LAYI G FOUNDATION NS Amy Kleinhans-C urd some inspiring worshares the workplace and ds for home

Snacking for energ y and vitality

HealtH / nutrition / recipes / lifes tyle / fitness

Please visit www.vital.co.za

The print version of Vitalise will no longer be available, but we are thrilled to announce that joining the Vital Club will now be free and new members are able to join via our website: www.vital.co.za.

Vitalise online – our new digital magazine Product discounts of 20% (excl. VAT) when purchasing directly from our factory and online shops Great prizes and giveaways Discount coupons PLUS: We offer free nutritional advice! Call 0800 22 33 11 toll-free, or E-mail health@vital.co.za

All this now available at the click of a button!

Vitalise in its digital format will become more frequent, so all the best information on health and nutrition will be made available to you on a more regular basis. You will also be able to view the magazine on your smartphone, tablet, as well as on your computer, making Vitalise more accessible than ever.

All existing Vital Club members need to visit www.vital.co.za to re-register. This will ensure you receive all your club benefits.

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Winter s warmer page 15

Nutritional Mythbusters Fact or fiction?

A taster From munch

The vitamin C breakdown

page 15

Study Buddy

Meat-

A guilt-f

ree

FEAST page 13

Sensible supplementation

Lunch box er makeov

Tackle exam stress

More than skin deep Skin health – the whole picture

Songbirds with a message

Vitalise chats with Blackbyrd

HealtH / nutrition / recipes / lifestyle / fitness

The Professional Talker

Vitalise spends some quality time with elana afrika-Bredenkamp and her husband

One bite at a time Understanding emotional eating

From a whisper to a scream The migraine action plan

HealtH / nutrition / recipes / lifestyle / fitness

page 13

Maboe Mr Katlego chats to Mr Cool himself Vitalise

a mom with sizzle Vitalise chats with Zuraida Jardine about motherhood and everything in-between

Your health

Your health

Visiting an endocrinologist

Visiting a urologist

learn your aBCs with omega 3

More than the baby blues?

the aBCs of supplements

Baby food made easy

The building blocks for development

The slippery slope to depression

Helping your kids grow strong

Let your baby guide you

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

free meals page 13

Singing praises Your health

Vitalise chats to Elvis Blue – the idol who’s changing lives one lyric at a time.

Visiting a Biokineticist

Bringing baby home

Power up with produce

Be prepared for the big day

Feed flagging energy levels

ISSUE 1 | 2014


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A new study from North Carolina State University and the University of Texas at Austin has discovered a dark side to weight loss. This is if both partners are not on the same page in terms of following through on healthy changes. “People need to be aware that weight loss can change a relationship for better or worse, and that communication plays an important role in maintaining a healthy relationship,” says Dr Lynsey Romo, an assistant professor of communication at North Carolina State University and lead author of a paper on the research. The researchers surveyed 21 couples from across the country, and they found that after the weight loss, couples who both were receptive to making healthy changes were the ones who improved on their physical and emotional intimacy.

WINNERS ISSUE 4 2013

Picnic basket hamper R Baller 25317 Vital Cholesterol Ease hamper E Davids 23959 A Stewart 26434 E Watts 24462 Burgess & Finch first-aid kit S Mpipi 26739 L Heckler 25971 A Harrie 19012

Vital health shop details Kuils River, Cape Town Tel: 021 900 2500 10:00–13:00; 14:00–16:00 weekdays (closes at 15:00 on Fridays) Dunkeld, Johannesburg Tel: 011 442 2960 10:00–13:00 weekdays

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Mice may help cure jet lag. Scientists have found a genetic mechanism in mice that hinders their body clock’s ability to adjust to changes in patterns of light and dark. This discovery could lead to the development of medication that could combat the symptoms of jet lag. “We’re still several years away from a cure for jet lag, but understanding the mechanisms that generate and regulate our circadian clock gives us targets to develop drugs to help bring our bodies in tune with the solar cycle,” said Russell Foster, director of Oxford’s Sleep and Circadian Neuroscience Institute.

Bach stress kit J Pantland 23154 Danette Crofton26696 Zelda Drotschie 22570 Snippets hamper Kriek 22591 L Farndell 26723 S Flanagan 17711 Brain Benders hamper D Viljoen 24547 Chrisilda Cocklin26668

WIN A FAMILY HAMPER Stand a chance to win this great hamper to the value of at least R400. See the Competition Corner on page 1 for more details

HOW TO ENTER

Please send us the answer to the following question: What is the name of the new initiative Vital has launched?

WIN!

e-mail: health@vital.co.za

Good health is Vital.


VITAL

Cares

CHARTS4HEARTS

VITAL FOUNDATION

UPDATE W

e launched the Vital Foundation during Women’s Month in August 2013 and Vital Health Foods committed to donating R1 to the Foundation for every pack of Vital supplements sold. These funds will go to organisations fighting to end violence against women and children. We have been watching the funds grow steadily and are eagerly anticipating our first donation in 2014. We are happy to report the pool of funds is hovering around R1 000 000 and growing daily. Thank you to all our consumers for their support. We have received many applications online through the Vital Foundation website, and will reveal shortly the selected non-governmental organisations (NGOs) that make a real difference in their communities. These organisations will receive a donation from the Vital Foundation to do more good work. Watch this space.

For more information please visit

BOXED LOVE SANTA SHOEBOX 2013

We had the privilege of ending 2013 with the kids from the Ncedolwethu Crèche. This crèche has been very close to the hearts of every staff member at Vital Health Foods. Every November the Vital family puts together over 50 shoeboxes and enjoys a fun-filled morning with the kids: eating, playing, singing, dancing, face-painting and, of course, opening gifts. It is a highlight on our calendar and we want to encourage you to get involved with a crèche in your local community. It takes a village to raise a child – and our children need you.

BURGESS & FINCH GIVES A THUMBS-UP TO AN AROMATHERAPY PROGRAMME

A

group of dedicated volunteer aromatherapists are making an enormous difference in the lives of sick, hospitalised children. The group, who operate under the banner of the Friends of the Children’s Hospital Association – a support organisation to the Red Cross War Memorial Children’s Hospital – is part of a programme providing gentle aromatherapy for young patients. One lone aromatherapist started the programme in the Burns Unit in 2004. Today, the service covers all wards. The programme was started by the Anaesthetics Department due to their interest in finding different ways to manage pain. Establishing the Creative Arts Therapies Programme, which includes aromatherapy, art and music therapy, and various psychological therapies, allowed them to find unique ways to relieve both the children’s emotional and physical pain. The Creative Arts Therapies Programme is staffed almost entirely by volunteers. Traditional massage can be quite intense. Because some of these children are very fragile or, in the case of burn victims, don’t have much skin surface which can be touched, Dr Jane Buckle, at the time an ICU nurse, developed the ‘M Technique’. According to

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Linda-Anne O’Flaherty, head aromatherapist, it involves “light rhythmical stroking movements performed at a set speed and pressure that lulls the body into a very deep state of relaxation”. A group of five voluntary aromatherapists use a blend of German chamomile, lavender and neroli in a grapeseed oil base – these are relaxing, analgesic and healing. O’Flaherty explains: “The emphasis on the treatment is to provide a calm healing space and to alleviate pain, stress, anxiety and trauma that children experience while in the hospital. A body that is calm and relaxed is in a much better position to heal than one that is stressed and anxious.” In addition, the aromatherapists teach the parents how to do the massage themselves. This is crucial because they’re often scared to touch their children for fear of hurting them. Basic training in the ‘M Technique’ empowers them to take an active role in healing and connecting with their children. David Stevens, the director, said: “We are truly grateful to have dedicated people like Linda-Anne among our volunteers and we would like to thank Burgess & Finch for supporting our organisation and helping to keep these invaluable programmes going.”

BOARD GAME FOR PARENTS AND CHILDREN

S

martHeart, a revolutionary board game developed by psychologists to encourage emotional expression in children, is set to change the way many children express themselves and interact with others. The interactive game makes use of pictures and word cards that can assist children in identifying and communicating their feelings. It aims to facilitate and foster mental and emotional health, while also encouraging children to think for themselves and create solutions to their problems. In looking for new and nonthreatening ways to interact with children, two psychologists developed a game for children between the ages of five and 13 that allows them to confront serious issues in a playful manner. This creates a safe environment in which they’re comfortable to speak about things that happen on the playground, in the classroom, with friends and at home. The SmartHeart game includes fun tools that are easily understandable, like talk-talk cards, “I feel ... when ...” cards, pic-tales – all aimed at initiating conversation and solutions between parent and child. The SmartHeart game is available directly from Charts4Hearts for R399. To stand a chance to win one of these board games e-mail Nadine@vhf.co.za, and for more information visit www.charts4hearts.co.za.

ISSUE 1 | 2014


VITAL

Update

What’s Up @ Vital? RUN ALONG THE PATH OF HEALING Vital Health Foods, in association with Run/ Walk for Life Western Province Athletics Club, successfully hosted the fourth Vital Run in aid of the PATCH Helderberg Centre for Abused Children on Saturday, 7 December 2013. The event, which drew 3 800 enthusiastic finishers, once again took place at the Lourensford Wine Estate. Our journey, before the launch of the Vital Foundation, started with exposure to the incredible difference

that PATCH makes on a daily basis. We wanted to raise more funds for PATCH, while also supporting our existing R1 makes a difference campaign. We decided to introduce the ‘Path to healing’ in the form of a banner that illustrates all the steps that victims have to take in their journey to healing, after surviving the horrific crimes committed against them. PATCH explained that regardless of the timeframe, it costs approximately R2 000 per child to

complete all the steps. We plotted the steps on the banner, and printed R1 coin stickers. Families could then purchase a coin that would help us get kids through each of the steps in the process – helping us to raise more funds on the day. In support of 16 days of activism we handed out a white ribbon to each person who bought a sticker – and a total of R25 000 was raised for PATCH. For more information, visit www. patch-helderberg.co.za.

VITAL SPRING CLASSIC Vital hosted the 15th Annual Vital Spring Classic in aid of the Drakenstein Palliative Hospice in Paarl on Friday, 22 November 2013 at the Boschenmeer Golf Estate. A total of R220 000 was raised for the Hospice and the Carpe Diem Publishing’s team won the day. Thank you to each person who took part and helped us to make a difference. The Drakenstein Hospice continues to add exceptional value to people’s lives on a daily basis.

about For more information the hospice, go to e.org.za www.drakensteinhospic . or call 021 872 4060

ISSUE 1 | 2014

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 I have recently been diagnosed with high cholesterol levels. What is the best way to get my cholesterol levels under control? nswer High cholesterol levels are a concern as we cannot see the damage inside the body or predict when the cholesterol plaque is going to cause major harm to the heart or brain. Whether the elevated cholesterol stems from a genetic link or a dietary link, it is important to make the right changes immediately.

A

Step 1 Look at all the dairy and meat products you consume and substitute these with lean, low-fat and fat-free options.

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Step 2 Check for any hidden transand saturated fats in your diet and avoid these. Saturated and trans-fats (or hydrogenated fats) cause elevated levels of bad cholesterol in the body. Step 3 Include foods that will increase your good cholesterol levels, such as monounsaturated fats like nuts, seeds, avocadoes and olives. Step 4 Help prevent the cholesterol eaten to be absorbed by the body. This can be done by eating soluble fibre found in fruit, vegetables and wholegrain carbohydrates which will allow some of the cholesterol to be absorbed by the body and some to be excreted.

Step 5 Start a safe exercise programme, as exercise has been found to reduce high cholesterol levels. Keep in mind that supplements like omega-3 fatty acids, co-enzyme Q10 and lecithin can help lower cholesterol.

Q

uestion I have had diabetes for five years and can never seem to get to my desired blood glucose levels. My doctor keeps on increasing my medication. Do you have any suggestions for me? nswer Diabetes is an easily managed condition and progression can be slowed down considerably with the correct control. There are three treatment options for diabetes: medication, exercise and diet. If you are on medication, it is very important to take it when

A

prescribed, to take the correct dosage, and to not miss a single dose. When it comes to exercise, make sure your doctor has given you approval to exercise safely. Exercise helps sensitise insulin to work better, and will also help you lose weight or maintain a healthy weight, which is always a concern for type-2 diabetics. Diet is critical to this disease as the only way we get glucose into our bodies is through what and how much we choose to eat or drink. Diabetes calls for fresh fruit and vegetables, lean meats, low-fat dairy, wholegrain carbohydrates, low salt intake and plenty of water. Learning to say no to sugar-rich foods and drinks is a challenge and instead of immediately stopping just to return to these habits, learn how to gradually cut down and incorporate the healthy foods into your diet. Success in modifying

ISSUE 1 | 2014


ASK THE

EXPERTS Did

NUTRITION UPDATE

MUSHROOMS Known as one of nature’s superfoods, mushrooms are rich in a range of essential nutrients like B vitamins, selenium, copper, potassium and bioactive compounds, like antioxidants and potential anti-cancer compounds. Mushrooms that are exposed to sunlight will naturally generate vitamin D and there are vitamin D mushrooms available in some countries that provide a day’s supply in one serving. These little powerhouses also have a savoury flavour called umami which is naturally present in their flesh. They are also quite a meaty vegetable and are a perfect meat substitute in terms of flavour and texture, although they do not contain as much protein.

your behaviour will only come if you are armed with the correct knowledge. The first step is to consult an expert before putting your trust in everything you read or hear.

Q

uestion I have tried countless diets and diet products and I cannot seem to keep the weight off. Where am I going wrong? nswer There could be many reasons for you not achieving your goal of weight loss. A good place to start would be to write down the pros and cons you found with each diet and the main factors why you stopped the plan or product. Also jot down

A

ISSUE 1 | 2014

how many times you became impatient with how slow the results were for you, as well as how many times you did not stick to the recommended time you should allow before results can be seen. If the reasons are more emotional as opposed to physical then you should consider counselling when you next embark on an eating and exercise programme. Losing weight is not about depriving yourself of food, nor is it about finding that magic supplement. It is about becoming mindful of your eating, becoming knowledgeable about nutrition and learning to maintain a healthy lifestyle by incorporating activity. Start listening

to what your body is telling you. As children we were often told to eat everything on our plate or told that we were eating too much. We start to ignore the natural cues from the body to adhere to societal norms; this can result in disordered eating. I recommend that you firstly see a dietician to help create an eating plan just for you, and then consult an exercise expert to create a programme that suits your needs. Also, if necessary, see a psychologist to help with any mental barriers you may have. Arm yourself with these tools and remember, you can only move forward if you are ready to commit totally to what you need to do.

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Research indicates that women who eat an average of one mushroom (10 g) per day seem to halve their risk for breast cancer. Worldwide research studies into the fight against breast cancer seem to highlight mushrooms as having breast cancer-fighting properties. A study done at the University of Western Australia discovered that women who ate at least 10 g of white button mushrooms per day were 64% less likely to develop breast cancer. The research showed that the natural compounds found in white button mushrooms inhibit aromatase enzymes in the body. These enzymes or proteins stimulate the production of oestrogen, which can promote the growth of some cancers, including breast cancer. THE VITAL EXPERTS

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

vitalise 7


ASK THE

EXPERTS

The

w or kp la ce ps yc ho log is t

is in

Wilmarié Beyers VITAL HEALTH FOODS HR EXECUTIVE

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.

Answers to frequently asked questions

Q A

uestion How do I get to know and understand myself better? nswer Many people don’t realise that making a difference in other people’s lives actually starts with understanding yourself. Self-awareness has found to be the key emotional intelligence competency behind good leadership. Being selfaware means that you have the ability to tune into your own emotions, feelings and reactions; accurately identifying your emotions and feelings, and understanding why you are reacting in a certain way. Being self-aware would also allow you to regulate these feelings and emotions and ensure that you react appropriately.

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HOW TO DEVELOP SELF-AWARENESS Get to know yourself better Complete a personality questionnaire to help you understand your behavioural preferences. List your strengths and weaknesses, and then ask someone who knows you well to do the same. How does their list compare with yours?

Listen to yourself Assess your self-talk. What’s going on in your mind? Is it a series of negative thoughts that make you feel depressed? Do not be afraid to ask yourself the question, “What am I feeling and why?” Improving your ability to describe and understand emotions will help you to focus on strategies to overcome obstacles.

Look out for physical signs Our feelings are spontaneous responses to the things we experience. Like our senses, they give us good information

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 well-being Emotional intelligence Work-life balance and stress management Career management

about what’s going on around us. Sometimes it can be hard to tune into feelings, but there are a couple of physical signs that you can look for which might help. Irregular breathing can mean you’re anxious, or clenching your teeth or fists might mean you’re angry. By altering your behaviour (unclenching your fists or focusing on your breathing) you can shift your feelings from anger to calm, as an example.

Self-awareness case study John came home on Friday after learning that his bonus, which he had been counting on, will not be paid out. When he entered the house, he screamed at his teenage

daughter, “Stop watching TV, that seems to be all you do!” In this example, the TV was not the real issue. John was unaware of the impact that the disappointment of not getting his bonus had on him. He did not have the capacity to recognise the feelings of anger and disappointment within him, neither was he aware of how these feelings pushed him to take out his anger inappropriately on his daughter. If John had a stronger ability to be self-aware, he would’ve communicated these feelings to his family. This kind of communication, coupled with his own attempt to not behave irritably, would allow his family to support him in his attempt to settle down.

ISSUE 1 | 2014


MESSAGE

Board

Musthave

Kind regards YOUR

Feedback

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

Packed with: Fish Oil 1000 mg Vitamin D 5 µg Vitamin E 5 mg

Vital Omega 3 Concentrate 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 assist in maintaining healthy hair, skin and nails. Product Features: Pharmaceutical-grade Norwegian fish oil with high concentrate EPA and DHA Supports brain development, memory, heart and joint health Tested safe from heavy metals and pesticides

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Omega-3 fatty acids are essential fatty acids and are required for our bodies to function normally. They are not made in the body and we need to get them from our diet. In addition to supplementation it is important to select the correct fish as a source of omega-3 fatty acids. It is a good idea to eat more fatty fish. Some are more likely to have higher levels of mercury, polychlorinated biphenyls (PCBs) or other toxins. These include mackerel, wild swordfish, tilefish and shark. Children and pregnant women should avoid these fish entirely. Everyone else should eat no more than 200 g of these fish a week. Smaller fish like wild trout and wild salmon are safer.

ISSUE 1 | 2014

“I have always had a problem with my nails being too soft. I could never grow them out successfully and maintain long nails as they would break soon after growing out. I decided to try Vital Hair, Skin & Nails and am so happy Packed with: with the results. My nails are stronger and I have suc Fish Oil 150 mg cessfully grown them lon Flaxseed Oil 100 mg ger, without them breaking Para-aminobenzoic Acid 25 mg off. I finally feel feminine PeptanTM Hydrolysed Collagen 10 mg with my improved nails. Vital Hair, Skin & Nails is definitely the best product of its kind on the market.” Lynne Pretorius Alberton, GAUTENG

“I am 73 years old and over the years I have had many problems with my hands and have had to undergo surgery to address carpal tunnel syndrome. As a result of numerous surgeries my medical aid funds were exhausted and I could not afford any medication. An old friend then suggested I try Vital Cod Liver Oil as she had been using it for years and it has helped her in many ways. Since taking the capsules, Packed with: the pain in both my hands have dis Vitamin A 191 µg appeared and I am able to move my Vitamin D3 1,16 µg fingers freely, without them getting stuck in one position. I can open and Omega-3 fatty acids close taps and locks and can even turn Vitamin E 10 mg the key to start my car! I was considering moving into an old age home as the pain and immobility were so bad, but now this is no longer an option.” Alyth Schmitz Uitenhage, EASTERN CAPE

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

135 mg


THE CHANGE IS UPON US It seems so far off when looking at the plump and innocent face of your five-year-old, that they will one day grow up and experience the turbulence of being a teen. Most people remember this time vividly, as the change happens quickly and perhaps unexpectedly for some. As your child becomes a teen, they will suddenly become experts on everything as well. However, their ‘expert’ status may not be as valid as they think. As a parent, it is crucial that you guide them through this time. Pam Pillay explores how and what they should be eating to ensure optimum mental and physical development. On the run Adolescents tend to eat quite differently from children. They have even less time for routine as their time is filled with school activities, studying and socialising. They tend to miss meals, snack a lot, or eat on the run. Their food choices are often those foods and drinks filled with sugar, fat, additives and very little nutritional value. Fulfilling the nutritional requirements for both their mental and physical development becomes a challenge. If meals become a battle, consider adding vitamin and mineral

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supplements to their diet; this should address their increasing nutritional requirements.

Start early When we look at the mental or emotional development of teens, it is important to remember that they initially have a massive growth spurt when they are very young. At the age of six, their brain size is about 95% of an adult’s. It becomes quite clear that if you are planning a pregnancy, supplementing with omega-3 fatty acids to help cognitive and brain development of the

baby will lead to advantages through their developing years. However, they still need a lot of work to start functioning as an adult brain. This work begins intensively during adolescence, continuing into your child’s mid-20s.

Stressful times With so many changes happening in your teen’s brain, it is especially important to help nurture and support them through these stressful times. Besides being a positive influence on them and maintaining open channels of communi-

cation, ensure that they are getting the correct support from their diets as well. The important nutrients here are the B vitamins and omega-3 fatty acids. These nutrients are especially important for brain and nervous system support. At the same time these nutrients serve as excellent support during their study and exam sessions. Often teens sink into depression as they have emotional issues to deal with, school to contend with and peer pressure. The last thing on their mind is to eat a balanced diet but this is exactly when diet becomes

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FEATURE

Nutrition

Nutrient

Benefit

Energy-containing carbohydrates

A lot of energy is required to fuel their activities and their growth spurt. Food sources should be wholegrain carbohydrates, fruit and vegetables.

Protein

Protein is necessary for physical growth and repair and can be sourced from lean meats, fish, chicken, eggs, legumes, soya and dairy.

Fat

Fat should only be limited if teens are overconsuming, which is often the case. However, in order for them to ensure enough vitamins A, D, E, K and essential fatty acid intake, good fats should be encouraged. These foods include oily fish, flaxseeds, pumpkin seeds and walnuts.

Calcium

As nearly half of all skeletal growth occurs during adolescence, dairy products should be encouraged as part of a daily eating plan. If there are problems consuming dairy then consider a calcium supplement. Ensuring strong bones and teeth should be seen as an important goal as it leads to less health issues in their adult years. Besides milk, cheese and yoghurt, dark-green leafy vegetables and almonds are good sources.

Zinc

Zinc is essential for growth in both male and female teens and important for the development of the reproductive system. Zinc can be found in sunflower, pumpkin and sesame seeds, nuts and wholegrains.

Iron

Teenage males and females have increased requirements for iron. Teenage girls incur iron losses during their menstrual cycles and teenage boys experience increased muscle mass which leads to greater blood volume. Not consuming enough iron-rich foods can cause a deficiency. This deficiency is called anaemia and can lead to tiredness, confusion and weakness. Rich sources of iron are beef, pork, chicken, legumes, darkgreen leafy vegetables and iron supplements.

B vitamins

B vitamin requirements are increased considerably due to elevated energy requirements. These vitamins are also needed to help support the brain and nervous system. B vitamins can be found in almost all foods that we eat, namely meat, chicken, fish, dairy, wholegrains, nuts, vegetables, brewer’s yeast and B vitamin supplements.

Teens power smoothie (2 servings)

Ingredients: 1 cup skim milk ½ cup fat-free yoghurt 1 cup fresh or frozen mixed berries 1 teaspoon honey coarsely crushed ice Method Add all ingredients except ice into a blender and blend until smooth and frothy. Pour into glasses over crushed ice and serve chilled.

critical, so make it your priority when they are focused on other ‘pressing matters’.

Knowledge is power Physical development or puberty is also a very confusing and stressful period for teens. The more knowledge you can share with them about puberty, the less stressful the changes will be to them, as they will see them coming. Some kids welcome the changes with open arms and transition smoothly, whilst others battle and sometimes are embarrassed by them. Puberty usually begins

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anywhere around seven to 13 years for girls and nine to 15 years for boys. Puberty can also come much earlier or later than the norm. Whatever the age is, the change will result in a major growth spurt that can last for two to three years. At the peak of this growth spurt some teens can shoot up by ten cm or more. Aside from their height being affected, weight is another issue that comes into play. Weight gain is natural as boys grow wider and muscular and there is enlargement of the reproductive organs. Teen girls

start developing breasts, they become a little curvier and they gain weight on their hips. Gaining this weight is a part of the natural process of developing into a woman – this needs to be emphasised to them before they start the vicious cycle of dieting. Dieting at this age would lead to underdevelopment and future health issues.

Hydration is key Another physical change that is associated with puberty is acne or pimples. Acne is triggered by puberty hormones. Pimples usually start around

the beginning of puberty and can stick around during adolescence. They may notice pimples on their face, upper back or upper chest. This can be quite invasive and embarrassing. Encouraging them to keep their skin clean is one aspect of care. Reducing intake of processed foods and drinking plenty of water will also help maintain a healthy skin. It is important during this time for these teens to ensure that they consume enough of the nutrients needed for optimal development (please see table above).

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LIFESTYLE

Fitness

WHY WE NEED TO EXERCISE M

ost of us know that regular and moderate exercise is ‘good for us’. But there is also no shame in admitting that for a lot of people the main reason we exercise is to look better. Perhaps we want to look better for our spouse, or maybe we want to get into shape because we’re looking for a spouse. Whatever the reason, our desire to look good is a major motivator. Therefore when we look better, there is a huge improvement in our confidence and self-esteem. In addition to looking good, there are some real physical benefits to exercise. Numerous studies have shown the effectiveness of a moderate exercise programme. It improves cardiovascular fitness, memory and circulation, while also lowering the risk for diabetes, heart disease, obesity, osteoporosis and hypertension. A new study from a government cancer institute in the Netherlands has shown that women who are physically active have a significantly lower risk for breast cancer than those who are inactive. Another study demonstrates that there are changes in the immune system during moderate exercise, boosting the immune system in such a way that there is a decrease in the risk of infection in the long term, leading to

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TIPS! Plan exercise into your day, and make it one of your priorities. You keep other appointments; exercise should be no different. Work out with a friend. It is difficult to miss a session if you have arranged to meet someone there. Set goals for yourself. Create short-term and long-term goals. Write them down, and refer to them regularly. Choose the exercise which suits you best. Are you a social person, a competitive person, or do you love the long, lonely road? Reward yourself. After you have reached a particular milestone, give yourself a treat.

fewer colds. But perhaps you haven’t exercised for years, or at all? Maybe you think that you are too old or too out of shape to start exercising? This is never true. You will benefit from fitness whatever your age, size or shape.

EXERCISE ESSENTIALS Warming up. It is important to increase your body temperature before doing any physical activity as a cold body is more prone to injury. This can include two to three minutes of fast walking or light jogging. Stretching. Stretch after the warm-up and before the cool-down. Stretching shouldn’t be painful so if you feel a stretch is hurting you, stop doing it and do a stretch that you know works for you or consult a fitness instructor.

Proper hydration Drinking water and other liquids during exercise helps to lower the core temperature of the body, it increases blood flow to the skin, which promotes sweating, and regulates overall body temperature. Hydrate yourself before, during and after every exercise session to ensure top performance and good health.

Fit exercise into your day Most people suggest that you exercise for as little as

Target heart rate zone. We should always exercise at the right intensity depending on the exercise’s goal (warm up, burn calories, stretch, etc.). One of the ways of figuring out how hard we are exercising is to look at our heart rate. Once we know our target heart rate for the different exercises, we can take our pulse and adjust our actions (i.e. slow down or step up the pace). The first thing we figure out is our maximum heart rate, which is calculated by taking our age and subtracting it from 220. 30 minutes a day on most days of the week. You don’t have to do this all at once. You can split it into two 15-minute sessions. However, if you want to get really fit, aim to work up to longer, more intense exercise sessions over time. Research has shown that regular physical exercise can delay and prevent many diseases, such as diabetes, colon cancer, heart disease, stroke, high blood pressure and probably osteoporosis. It will also keep your body toned and help keep your weight down if that is a problem.

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LIFESTYLE

Diet

THE TRUTH ABOUT SUGAR We all fall victim to the seductive powers of sugar. It is not easy to turn down that cupcake or piece of chocolate; in fact, at times it seems like a great injustice to say no. But the fact is that sugar is no friend to us. We must understand our sugar cravings and make an effort to resist the temptations sugar presents to us. Are you hooked? Sugar affects the same brain hormones as some drugs do; it is not the same but it does have an effect on the brain and the body. In some instances you find yourself following the patterns of an addict, in that you will ‘stay clean’ for an amount of time, but when you do indulge again you find that you binge on the sugary items. You need to take an honest look at yourself, and determine if you demonstrate this pattern. If so, you need to make a change.

What is the right amount? Some people consume as much as 19 teaspoons of added sugar per day. This translates to 285 kilojoules, and experts say

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this is way too much. Women should consume no more than six teaspoons a day, and men no more than nine.

The symptoms There are definite signs that you have an unhealthy relationship with sugar. Some of these signs include you losing control and eating more than you had planned. Also, low blood sugar could result in you feeling a little nervous, shaky or even having a cold sweat.

The brain and sugar Sugar has the capacity to fuel every cell in the brain. When you overdo it with sugary foods, it can alter the part of the brain that controls how much you eat. In a research study, rats

SUGAR TRAPS You may be surprised to learn that some food labels don’t indicate accurately the amount of sugar hiding inside the product. They list the sugar under another name, which includes: • Agave nectar • Brown rice syrup • High-fructose corn syrup • Dextrose • Evaporated cane juice • Glucose • Lactose • Malt syrup • Molasses

that binged on sugar had brain changes like those of people getting off drugs. In humans, merely looking at a picture of milkshake triggered the same response.

Sugar highs We can sometimes get sugar

highs from bingeing on a midday chocolate bar. The reason for it is the sugar in the chocolate bar is a simple carbohydrate, and is quickly turned into glucose in the bloodstream. This will result in your blood sugar levels spiking. Simple carbohydrates are also found in fruit, vegetables and dairy products. But these have fibre and protein that will slow the process, whereas syrup, soda, candy and sugar will not.

The road to recovery The simple fact is that you don’t need sugar as much as you think you do. You need to re-train your taste buds to enjoy foods that are not as sweet. The trick is to slowly wean yourself off, as you would with any bad habit. Try to cut down eating something sweet to once a week, as well as reducing the amount of sugar you take in your coffee and tea – your taste buds will adapt.

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CONDITION

Close-up

LIVE THE DREAM Selenium Imagine a flu-free winter. It is a dream of health and vitality for anyone who falls victim to the attack of cold and flu viruses. All that stands between you and that dream is a fighting fit immune system. Diet and supplementation can play a valuable role in the action plan to stay healthy this winter.

The problem

The immune system, as all other systems and organs in the body, requires certain nutrients to function effectively. A shortage of these nutrients can weaken the immune system, reducing its fighting potential against invasive micro-organisms like the viruses that cause colds and flu, as well as bacteria that are behind opportunistic infections such as sinusitis and bronchitis.

The solution

Selenium and zinc are two trace elements that are vital for the functioning of the immune system. Optimising one’s dietary intake of these nutrients will benefit the immune system not only through their antioxidant properties, but also by supporting the actions and activities of the immune cells that fight infections.

What is selenium? Selenium is an essential trace element with antioxidant properties. Antioxidants offer protection to body cells and tissue from free-radical damage as found with the ageing process and diseases such as cancer and HIV/Aids. How does it work? While one’s body fights an infection, selenium is required for the actions and activities of the immune cells. Research shows how a selenium deficiency is associated with increased rate of disease and mortality among individuals with severely compromised immune systems. It was also found that HIV-positive patients with a selenium deficiency are almost 20 times more likely to die from HIV-related complications compared to HIV patients with sufficient selenium levels. The best sources of selenium Selenium is found in high levels in Brazil nuts, kidneys, liver, shellfish and fish. Brazil nuts are by far the richest dietary source with 36–53 µg selenium per gram, almost 100

times higher than most of the other food sources of selenium (an average of 0,01–0,5 µg per gram).

Zinc

What is zinc? Zinc is undoubtedly the most important of the trace elements. Zinc is involved in numerous enzyme systems, and is involved in the synthesis of protein, bone and nucleic acids. In fact, it is required for the entire biological functioning of the human body. How does it work? Zinc is essential to the functioning of the immune system. A deficiency in zinc in the body is linked to an increased risk of catching a cold. Supplementation with zinc can easily increase dietary intake to restore the optimum zinc levels that are required for the immune system.

Vital Selenium Complex Vital Selenium Complex combines selenium and zinc, nutrients that are both vital for the healthy functioning of the immune system. The more deficient the diet is of selenium, the weaker and more ineffective is the body’s immune response to disease.

The best sources of zinc Zinc is found in high levels in nuts, pumpkin seeds, sunflower seeds and seafood, notably oysters and mussels. The food source with the highest concentration of zinc is oysters, which do not regularly feature in our diets.

Packed with:

Selenium 200 µg

Zinc

15 mg

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Selenium levels in the soil can determine the availability of this essential nutrient in the plant foods we eat. Selenium levels in sub-Saharan Africa are known to be low, resulting in inadequate amounts being available from unfortified dietary sources. Many South Africans are believed to have insufficient selenium stores, especially in KwaZulu-Natal, Gauteng and Mpumalanga.

WIN! A VITAL SELENIUM COMPLEX HAMPER Stand the chance to win a three-month supply of Vital Selenium Complex. Turn to the Competition Corner on page 1 for details.

e-mail: health@vital.co.za

Good health is Vital.


As seen on Expresso, SABC3 FOOD

A Vital Feast

Baked lemon and ricotta cheesecake (10–12 slices)

MOREISH MUESLI DELIGHTS Muesli may not seem like an obvious choice for a sweet treat; however, it is not only wholesome and nutritious, but also versatile. It is a pleasure to share these delicious treats that are ideal for those watching their weight but still craving a little something.

Energy (kJ)

Protein (g)

Carbohydrates (g)

Fat (g)

Fibre (g)

Per 100 g serving

658,9

8,7

21,4

3,6

0,9

Per 150 g serving (1 large slice)

988,4

13,1

32,2

5,4

1,3

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checklist 150 g Vital Superfruit Muesli 350 g ricotta cheese 250 g low-fat cream cheese 250 g fat-free cottage cheese 100 ml fresh lemon juice 4 eggs 1 cup castor sugar 1 teaspoon vanilla essence zest of one lemon

method Preheat your oven to 160 ËšC. Place the muesli in a re-sealable plastic bag and crush with a rolling pin or glass bottle to form a finer texture. Carefully cover the base of a spring-form pan with the muesli. Mash ricotta cheese in a large mixing bowl with a fork to assist with the blending. With a stick blender (or in a food processor) combine all ingredients and blend well until a smooth texture is formed. Gently pour the batter onto the muesli crust, while being careful not to allow the muesli grains to be disturbed. Bake for at least one hour, or until the centre of the cake is set. Chill and enjoy.

duced-fat Note: For this re tter is bu option, no added nder. The bi a as y ar necess ke batter ca e moisture of th nd the will settle and bi t. us muesli cr

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Banana muesli cookies (12 cookies)

checklist 1 cup smashed ripe banana ½ teaspoon ground cinnamon 2½ cups Vital Original Muesli ½ cup desiccated coconut ¼ cup honey ¼ cup canola oil

method Preheat oven to 160 ˚C. Combine all the ingredients in a large mixing bowl with a wooden spoon. Mix well with your hands. Once this is done, press the mixture together to prepare forming the cookies. With an ice-cream scoop or your hands, form 12 cookies, place on a greased baking tray, and flatten slightly with a spoon. Bake for 30 minutes or until golden brown. Allow to cool and enjoy with a tall glass of milk.

ies will keep Note: These cook pped in ra for five days w so save r, ne ai nt co d ale se a chboxes, lun ’ ds some for ki tea-time or for a low-GI treat.

Energy (kJ)

Protein (g)

Carbohydrates (g)

Fat (g)

Fibre (g)

Per 100 g

1601,6

5,5

39,0

20,3

5,3

Per cookie

774,1

2,6

18,8

9,8

2,6

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ISSUE 1 | 2014


FOOD

A Vital Feast

Apple muesli soufflé (Adapted from Expresso viewer, Wilma Wilken’s recipe) (6 servings)

checklist 2 peeled and cored Granny Smith apples 25 g raisins 1 clove 1 teaspoon ground cinnamon 250 g Vital Original Muesli 2 teaspoons brown sugar 2 egg whites

method Preheat oven to 180 ˚C. Stew apples, raisins, clove and a pinch of the cinnamon in a pot over low heat with a dash of water added. Beat the egg whites until they form soft peaks and fold into the apple mixture. Transfer to a greased cake pan. Combine the sugar and cinnamon with the muesli. Sprinkle the muesli mixture over the apples and bake for about 15 minutes, or until the muesli crust starts to brown and egg whites are cooked. Serve hot or cold with fat-free yoghurt and a drizzle of honey.

ISSUE 1 | 2014

Energy (kJ)

Protein (g)

Carbohydrates (g)

Fat (g)

Fibre (g)

Per 100 g

798,1

4,2

27,8

5,1

3,6

Per serving

698,3

3,7

24,3

4,5

3,2

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IMMUNE SUPPORT Ailment / Condition

THE VITAL EXPERTS

Definition

Symptoms

Colds and flu

Colds are caused by viruses which infect the respiratory system, resulting in symptoms such as sneezing, blocked sinuses, headaches, stuffiness, catarrh, coughing, sore throats and fatigue. This can last three to seven days.

• • • • • • • • •

Sneezing Blocked sinuses Stuffy nose Headache Coughing Sore throat Fatigue Lasts three to seven days No fever

Vital Viral Boost Vital Maxi C Vital Zinc Complex Vital Cod Liver Oil Vital Garlic products Vital Kids Viral Boost

• • • • • • •

Fatigue

Fatigue is characterised by low energy levels, persistent tiredness, diminished concentration and inability to perform normal tasks. Fatigue is typically a symptom of being overworked, loss of sleep, stress or a medical disorder.

• • • • • • • •

I am always tired I wake up not refreshed I have late nights/insomnia I skip meals I am on medication I can’t concentrate I am stressed I am very busy and/or active

Vital Vitacharge Vital Vitacharge Multiboost Syrup Vital Gold Vital Herbal Elixir Vital Maxi B Vital Kids A-Z Multi Chewable Vital Kids A-Z Multi Syrup

• If you’re also weak, faint, dizzy and pale, have an iron test done. • Never skip meals. • Get to bed early. • Drink six to eight glasses of water daily; dehydration can cause fatigue. • Exercise regularly. • Do things that make you happy.

Hay fever and sinusitis

Hay fever, also called allergic rhinitis, is caused by an allergic reaction to any airborne allergen. It is common during season changes, especially spring, but also throughout the year.

• • • • • • •

Vital Allergy Ease Vital Maxi C Vital Zinc Complex Vital Garlic products Vital Viral Boost Vital Cod Liver Oil

• Stay inside during high pollen times (early morning and evening). • Use soothing eye drops. • Wash your eyes out with chilled chamomile tea. • Use a neti pot or sniff salt water to remove pollen. • If congested, steam with eucalyptus oil. • Put Vaseline or sweet almond oil inside your nose. • Use homeopathic nose sprays. • If severe, you may need antihistamines.

Sneezing Runny or congested nose Watering eyes Itchy throat and/or nose Itchy eyes It is spring time I am allergic to pollen, dust, animal hair, feathers or mould spores • Feeling slightly feverish • Tiredness

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Lifestyle Tips Drink plenty of water. Drink lemon, honey and ginger tea. Eat chicken soup with lots of garlic. Reduce intake of dairy products. Keep warm and rest. Gargle with tea tree oil and water. Wash hands frequently and try to always sneeze into a tissue.

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Ailment / Condition

Definition

Symptoms

Immune system

The immune system is the body’s defence against infections caused by micro-organisms like viruses, bacteria and fungi. The immune system identifies, kills and prevents infectious diseases. It can also combat toxins.

• • • • • • • •

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.

Vegetarian

Vegetarians are people who don’t eat animal flesh, either due to ethical, religious or health reasons. They often do eat dairy products and eggs. If properly balanced, a vegetarian diet is very healthy.

THE VITAL EXPERTS

Lifestyle Tips

Vital Viral Boost Vital Maxi C Vital Selenium Complex Vital Garlic products Vital Cod Liver Oil Vital Kids Viral Boost Vital Zinc Complex

• Eat five to seven servings of fruit and vegetables daily. • Wash hands often. • Get fresh air and exercise daily. • Combat stress. • Maintain a positive attitude. • Avoid sugar.

• I am pregnant • I am 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, frequent meals. • Drink ginger tea for nausea. • Do gentle exercise. • Have an iron test if you’re very tired. • Drink six to eight glasses of water daily.

• Do not eat any animal flesh • Sometimes suffer from iron deficiency anaemia • Sometimes tired • Mainly eat wheat and dairy products to replace animal protein

Vital Iron Complex Vital Folic & B12 Complex Vital Brewer’s Yeast Vital Molasses Vital Flaxseed Oil

• Avoid eating too much cheese and bread. • Consult a dietician for a balanced vegetarian diet. • Eat plenty of beans, lentils and chickpeas for protein. • Include seeds and nuts. • If you don’t eat dairy, look for calcium-enriched replacements. • Eat wholegrains.

I get colds and/or flu easily I want to avoid catching flu I’m stressed I feel run-down I don’t eat fruit and vegetables I have lots of allergies I’ve just been sick/am sick I’ve been in close contact with someone who has a cold or flu

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 1 | 2014

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CHANGE YOURSELF, CHANGE YOUR CHILD “If there is anything we wish to change in the child, we should examine it and see whether it is not something that could better be changed in ourselves,” said Carl Jung. This insight is something that will serve all parents as words to live by. The challenge of being a parent comes in many forms and it is not always easy to determine that the change required may need to come from the parents and not the child. Nikki Bush shares her personal experience on how true this can be. Nikki Bush CREATIVE PARENTING EXPERT

Nikki Bush is an inspirational speaker, best-selling author and mum. She helps parents creatively respond to the daily work-life balance challenge of staying connected to their children despite being busy, while also effectively preparing their children for a fastchanging world. Nikki’s talks, workshops, books and games are fuelled by her passion for play, connection and relationships.

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Many years ago when my husband and I went through a rough patch, as relationships do from time to time, our communication wasn’t great. We were withholding a lot of pent up thoughts and feelings from each other and it was playing out in the behaviour of our then three-year-old son. Fortunately, I figured out that his behaviour was connected to our lack of communication and that if we got clear with each other, then there would be no reason to have to ‘fix’ our child. I put my theory on the table. We decided to get clear with each other right there and then, and it was remarkable to see that within

just a few minutes (yes, I said minutes) of mum and dad sorting out their issues – getting over themselves – the behaviour pattern in our boy had disappeared, completely. It really was one of those ‘aha’ parenting moments for us because our choice in that instant yielded such an immediately positive outcome, proof that our children are more perceptive than we give them credit for. They are deeply connected to us, after all. They know us well: all our strengths, weaknesses, the subtle nuances in our characters and when things are going well or not. We don’t even have to verbalise any of this;

Our children are more perceptive than we give them credit for.

they just know it or sense it. We also forget that our children are watching us, copying us and tapping into who we are. We are their role models. How they see us

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FEATURE

Parenting

Time-out Practical tips to make sense of it all: Get some fresh air A stroll around the block can do wonders for bubbling emotions. It’s also an ideal opportunity to take a few breaths of fresh air and a moment or two alone to clarify your thoughts. Write it down If you’re struggling to control your emotions and feel unappreciated, pen down how you feel in a “Current” column. Then, write down some inspirational quotes,

TIP! It is often said that parents shouldn’t fight in front of their children. This is true, but if done correctly, fighting could be a useful parenting tool. The ideal would be not to fight at all, but if a fight does bubble to the surface, the way the fight is conducted could teach your kids a valuable lesson. The fight would have to be mature, where you hash out differences through calm, lowvolume and blame-free discussion. Your child will learn all about mature conflict resolution, and this will carry through in their relationships. This is no easy task to get right, as emotions usually mean the fight will get heated. If this is the case, it is best to keep it private and away from your child.

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good advice, breakthrough thoughts or compliments received in an “Objective” column. Next time you feel down, try to focus on making these current negative feelings turn into a positive reality. Think before you react Words have the potential to shape a life and stick to you, and, once uttered, can never be taken back. Negotiate to find the perfect balance

acting or reacting to life on a daily basis will form their values, worldview and their attitudes towards other people, work, learning and challenges. Currently you might be grappling with work pressure, financial issues or a stressful relationship. They are witnesses to it all. Change the way you do things, or change your attitude towards them, and it is remarkable how you can, in many instances, turn negative experiences and situations into positive teachable moments that can serve your children well in their future, even if they were traumatic at the time. Sometimes the quickest way of dealing with issues in your child is to look first to see where or how they are being reflected by you. The moment you accept that you are a contributor to what you are seeing in your child you will find yourself in a powerful position to change the song you are singing, lifting the burden from your

Grab your free parenting e-book from Nikki Bush

If the main reason for your emotional distress stems from pressure – the pressure to be the perfect mom, the perfect wife and the perfect person – negotiate with your partner to balance the home workload. You can’t be more than you are and if you spread yourself too thin, because you think it’s expected of you, you’ll never be able to complete tasks to the best of your ability.

Turn negative experiences and situations into positive teachable moments that can serve your children well in their future.

Parenting Matters is a quick-to-read e-book for parents on the run. This little book is a collection of some of the popular parenting matters Nikki Bush has written about, addressing 21st century parenting issues. If you have ever made these comments or asked some of these questions, then this book is perfect for you: • With so much information about parenting, I’m more confused than ever. • I seem to be drowning in choices. • I am scared of my children’s future because I don’t understand it. • Stop the world, I want to get off. • I didn’t get the child I expected. • I’m stressed. • How can I make parenting more fun? • Childhood is rough, how can I make it easier for my child? • The parenting to-do list just keeps getting longer. • My child is so busy, is she doing too much? You can download it at www.nikkubush.com and read it on your computer, tablet or even your smartphone. Don’t miss the opportunity to get this fabulous e-book, because parenting matters – a lot.

child that he/she has perhaps innocently and unwittingly taken on, allowing them to shine again. Jung’s quote is closely linked to Ghandi’s now famous quote, “Be the change you want to see in the world.” More often than not, it starts with you.

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Have a

SPORTING CHANCE Summertime is when sporty living emerges. From marathons, fun runs, cricket and volleyball, to hiking and swimming, it is the time of year when everyone is having fun in the sun. However, there’s a real risk of getting stiff muscles or even injuring yourself. Make sure you’re prepared with aromatherapy.

TIPS! Chill out. Cold is the best weapon for sprains, strains, sore muscles and swollen feet. Add two to three drops of essential oil (see recipe below) to a bowl of cold water. Soak a cloth in the water, then apply to the area in pain. Wrap ice in the cloth for a longer lasting effect. However, if you have tense, contracted muscles, apply heat and not cold. Massage. Massaging with oil before and after sporting events is essential. It encourages muscle relaxation, improves circulation, helps eliminate toxins and lactic acid (which makes muscles stiff) and improves recovery time. Many studies reflect this, including one published in Science Translational Medicine using ten minutes of light massage after a 70 minute exercise session, followed by a muscle biopsy. They found that, “When administered to

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skeletal muscle that has been acutely damaged through exercise, massage therapy appears to be clinically beneficial by reducing inflammation and promoting mitochondrial [cellular energy powerhouses] biogenesis.” Mineralise. Perspiring heavily causes loss of more than just fluids. A magnesium deficiency can cause muscle cramps, fatigue and twitches. Add Epsom salts (magnesium sulphate) to your bath or footbath. A British study found that participants’ magnesium levels increased after soaking in a bath to which 600 g Epsom salts had been added. They concluded that “Bathing in Epsom salts is a safe and easy way to increase magnesium levels in the body”. e days you see no Please note: If after two to thre chiropractor or physiotherapist. improvement, see your doctor,

Peppermint peps you up. A recent study published in the Journal of Sport & Exercise Psychology found that the scent of peppermint essential oil boosts workouts, physical performance and overall mood and energy. A group of athletes performed a series of treadmill tests. The researchers noted that sniffing peppermint oil “significantly reduced perceived physical [and] temporal workload, effort and frustration. Self-evaluated performance was also greater in the peppermint [group], and participants rated their level of vigour higher and their level of fatigue lower.”

RECIPE CORNER

WIN! A BURGESS & FINCH SPORT KIT Stand the chance to win a Burgess & Finch sport kit. Turn to the Competition Corner on page 1 for details.

Sporting essentials: 2 drops Burgess & Finch Rosemary or Peppermint essential oil 2 drops Burgess & Finch Lavender essential oil NT 2 drops Burgess & Finch Lemon U CO essential oil DIS UPON 10 ml Burgess & Finch Grapeseed or O C Sweet Almond Oil Products available Warm the above between your palms, from Dis-Chem, Find discount then gently but firmly stroke onto the selectedcoupon pharmacies, on skin. Slowly knead the area, then, using health shops and our pull-out back your fingertips, make circles. End off with cover. online shop. light stroking movements.

Toll-free helpline: 0800 22 33 11

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Website: www.burgessandfinch.co.za

E-mail: aromatherapy@vhf.co.za ISSUE 1 | 2014


Baby

soft

‘Skin like a baby’, ‘baby soft’ and ‘soft as a baby’s bottom’ are all phrases used to describe the enviably clear, silken skin of a child. But what if your little one’s skin doesn’t fit that mould? Rashes, dryness, flaking and eczema are increasingly common. Fortunately, this is where Mother Nature really comes into her own.

TIPS! Ditch commercial skin and laundry products; they contain potential irritants, including synthetic fragrance, parabens and sodium lauryl sulphate. Go for plain olive oil soap, vegetable-based cream, sweet almond or olive oil and corn-starch (try www. faithful-to-nature.co.za for excellent affordable substitutes). Add a pot of strong rooibos tea to your baby’s lukewarm bathwater. Place a handful of emollient, soothing porridge oats into a stocking foot, knot closed, and place it into

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the bath. Add one drop of neroli or lavender essential oil. Corn starch is excellent for nappy and heat rash. It is a non-irritant that is also silky and soothing. Commercial baby powders, especially those containing talc, can clog pores and irritate sensitive skin because of the synthetic fragrances. The American Academy of Pediatrics recommends never using it as it can also cause breathing problems if inhaled. Olive oil is a simple and effective cradle cap

Sister Lilian Remedies Calendula D3 is your homeopathic skin support. It’s ideal for all things skin-related, be it general dryness, itching, irritation or acute and chronic conditions like eczema, burns, fungal infection and wounds.The usual dose is one tablet three times daily, but in severe conditions or injury, one tablet halfhourly is needed. A tablet can also be crushed, mixed into skin cream or a paste with water, and applied to skin.

A British study of 600 breast-fed three-month-olds showed that those with skin problems were “over six times more likely than healthy infants to be sensitised to a variety of foods such as egg, cow’s milk and peanuts” (Science Daily). Because they had only received breast milk, researchers concluded that the allergy was caused by a break in the body’s protective barrier, the skin. According to an article in Science Daily, “the breakdown of the skin barrier in eczema leaves active immune cells found in skin exposed to environmental allergens, in this case food proteins, which then triggers an allergic immune response.” However, it’s important to bear in mind that the mothers’ diet would also influence their babies.

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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remedy. Massage it into your baby’s scalp, leave overnight, wash out the next day, then use a fine comb to remove the crusts. Once daily, apply a paste of bicarbonate of soda (baking soda) and water, rinsing after five minutes. If breast-feeding, reduce dairy, grain, egg and peanuts in your diet, and, if your baby is formula fed, go ultra hypo-allergenic. Make apple, papaya and butternut your first foods, not cereal. And ensure the baby gets his or her omega-3 fatty acids.

Sister Lilian Remedies Calendula D3

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

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UNDER PRESSURE 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).

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High blood pressure, or hypertension, is often called a silent killer as it most often goes unnoticed. Uncontrolled high blood pressure not only increases stroke and heart attack risk, it can also result in damage to organs and systems such as the kidneys, eyes and the circulatory system. What is high blood pressure? Ideally blood pressure levels should be 120/80. High blood pressure is characterised by a systolic pressure (top number) of 140+ or a diastolic pressure (bottom number) of 90+ (see table to the right).

What can be done? Hypertension should be taken very seriously and is most often treated with blood pressure lowering medicine. Medical supervision is recommended and regular monitoring of blood pressure is important to ensure normal levels are maintained, as many lifestyle factors can affect your blood pressure.

Ideal blood pressure

High blood pressure

Systolic blood pressure

120 mmHg

≥ 140 mmHg

Diastolic blood pressure

80 mmHg

≥ 90 mmHg

THE HYPERTENSION ACTION PLAN Manage stress Hypertension is often associated with a pressured lifestyle and stress, which by itself can directly increase blood pressure levels. Exercise is one way of reducing high blood pressure, in that it will help to release tension and manage your stress. Exercise can also directly reduce blood pressure by strengthening the heart muscle, making it more effective as a pump and thereby relieving the force or pressure inside one’s arteries.

Healthy weight Being overweight can contribute to increased blood pressure, or increase the risk for hypertension. The blood pressure of individuals at risk of hypertension tends to increase with gaining excess weight and increasing body fat stores. Body fat reduction and weight loss in overweight individuals is often followed by a mild reduction in blood pressure levels, as well as a better response to medical treatment of hypertension.

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FEATURE

Blood pressure

Spot the hidden salts

Many foods perceived as healthy may be loaded with salt, even in the absence of a salty taste. Since our bodies respond to the sodium component in salt, look out for the amount of sodium listed on the labels when you do your shopping. High salt foods

Sodium per 100 g

Regular soy sauce

4 693 mg

Reduced salt alternatives Vital Garlic, Ginger & Sesame Soy Sauce

Olives

1 165 mg

Canned asparagus

510 mg

Feta cheese

1 142 mg

Ricotta cheese

207 mg

Corn chips

1 134 mg

Vital Mini Rice Cakes

820 mg

Bran flakes

705 mg

Vital Original Muesli

42 mg

Watch that waistline Managing a healthy weight is one way of helping to reduce high blood pressure. But in conjunction with keeping an eye on the scale, it is also important to watch one’s waistline. Fat accumulation around the waist has been shown to increase the risk of high blood pressure. The ratio of one’s waist to hip can serve as a good indicator of hypertension risk. To carry out this calculation, you need to measure your waist at the narrowest part, just above the navel. Make a note of the measurement, and then do the same around your hips at the widest possible part. Your waist to hip ratio is then determined by dividing the waist measurement by the hip measurement. For an average man, a ratio of 0,94 and above poses a health risk, and for the average woman a ratio of 0,82 and above poses a risk.

Reduce salt Excessive salt intake is known to up blood pressure, increasing stroke and heart attack risk in individuals who suffer from hypertension (high blood pressure). A daily salt intake of no

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Sodium per 100 g 2 499 mg

Even though blood pressure is elevated during exercise, regular exercise is associated with reduced blood pressure levels. Examples of beneficial exercises include walking, jogging, cycling, swimming, housework and moderate resistance exercise such as circuit training. In fact, half to one hour of moderate exercise for at least five days per week can decrease blood pressure noticeably within three months.

more than 4–6 g is recommended. Unfortunately, the average daily salt intake of many South Africans is almost 8–9 g. Sadly, most people are unaware of the damaging effects it has on their health. In fact, most South Africans consume their daily allowance of salt through their intake of processed foods, in addition to the salt added to food while cooking, or added at the table.

Caffeine caution Caffeine is known to increase blood pressure by accelerating your heart rate. Besides coffee and soft drinks that are well known to be rich caffeine sources, watch out for the lesser known culprits that often contain just as much or more caffeine than coffee: • Certain over-the-counter painkillers • Lemon-flavoured and other cold remedies • Energy drinks and tonics

Ceylon, black and green tea (all made from the leaves of the Camellia sinensis plant) are often compared to coffee for its caffeine content. The reality is that a cup of tea on average contains 15–30 mg of caffeine, much lower than the 100–150 mg we get from a cup of coffee.

Stay away from stimulants Many herbal and medicinal stimulants are found in popular energy tonics and tablets that are used to help us cope with the demands of a pressured lifestyle. However, many of these stimulants may dangerously increase blood pressure, so they should be used with caution. Examples include ginseng in doses exceeding 500 mg per day, pseudo-ephedrine and ephedra.

SALT REDUCTION TIPS: Trick your taste buds Taste perception can be manipulated. By reducing your salt intake gradually, you can condition your taste buds so you ‘need’ less salt for the same taste experience. Add flavour We add salt to food to bring out the flavour. Why not add actual flavour instead? By incorporating fresh or dried herbs (parsley, garlic, ginger, coriander, basil, etc.), spices (black pepper, cumin, coriander, mustard, etc.), pesto, lemon juice and wine in our cooking we can add flavour components without adding too much salt.

Stop smoking Smoking can affect blood pressure in two ways. Firstly, the nicotine in cigarettes increases blood pressure while you smoke and for up to an hour thereafter. This is a great concern, considering that smokers tend to light up during stressful situations when their blood pressure is likely to be elevated already. Secondly, smoking affects blood pressure through the reduced elasticity of the arteries that result from long-term smoking, making it harder for the body to control blood pressure effectively.

Packed with:

Hawthorn Leaf 65 mg

Garlic Oil 1,67 mg

Grapeseed Extract 500mg

WIN!

Hibiscus Flower 50 mg

A VITAL BLOOD PRESSURE HAMPER Stand a chance to win a three-month supply of Vital Blood Pressure. Turn to the Competition Corner on page 1 for details.

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With complements A GOOD NIGHT’S REST

Insomnia is characterised as having trouble falling asleep, staying asleep or getting restful sleep. This can have a significant effect on all aspects of your life. There are many Sleep education. To make effective changes, it’s important to understand the basics of sleep – for example, understanding sleep cycles and learning how beliefs, behaviours and outside factors can affect your sleep. Cognitive control and psychotherapy. This type of therapy helps you control or eliminate negative thoughts and worries that keep you awake. It may also involve eliminating false or worrisome beliefs about sleep, such as the idea that a single restless night will make you sick. Sleep restriction. Lying in bed when you’re awake can become a habit that leads to poor sleep. Limiting the amount of time you spend in bed can make you sleepier when you do go to bed. That way you’re more likely to fall asleep and stay asleep. Remaining passively awake. This involves avoiding any effort to fall asleep. Paradoxically, worrying that you can’t sleep can actually keep you awake. Letting go of this worry can help you relax and make it easier to fall asleep. Stimulus control therapy. This method

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treatments available that include the use of medication, but as an alternative, cognitive behavioural therapy has shown to be an effective treatment option. A structured programme Cognitive behavioural therapy for insomnia is a structured programme that helps identify and replace thoughts and behaviours that could cause or worsen your sleep problems with habits that will encourage a good night’s rest. This approach looks at the underlying reasons for the insomnia. Recognise and replace This therapy teaches the patient to recognise and replace beliefs that hinder your ability to get restful sleep. The key is to develop good sleep habits and avoid any behaviours that kept you from sleeping well. Cognitive behavioural therapy includes the following elements:

helps remove factors that condition the mind to resist sleep. For example, you might be coached to use your bed only for sleep and sex, and to leave the bedroom if you can’t go to sleep within 15 minutes. Sleep hygiene. This method of therapy involves changing basic lifestyle habits that influence sleep, such as smoking or drinking too much caffeine late in the day, drinking too much alcohol, or not getting regular exercise. You may be told to avoid napping and taught to maintain a consistent sleep schedule. Relaxation training. This method helps you calm your mind and body. Approaches include meditation, hypnosis and muscle relaxation. Biofeedback. This method allows you to observe biological signs such as heart rate and muscle tension. You may have to take a biofeedback device home to record your daily patterns. This information can help identify patterns that affect sleep. Sleep diary. To understand how to best treat your insomnia, you may have to keep a detailed sleep diary for one to two weeks. Source: Mayo Clinic

info bites

THE PROTECTIVE POWER OF BREAST MILK New research suggests that breast milk may have the power to prevent babies from getting infected with HIV. Researchers state that they have discovered a component of breast milk that appears to kill the virus, and could potentially protect some babies from getting infected by their mothers. “Even though we have anti-retroviral drugs that can work to prevent mother-to-child transmission, not every pregnant woman is being tested for HIV, and less than 60% are receiving the prevention drugs, particularly in countries with few resources,” senior study author, Dr Sallie Permar, an assistant professor of paediatrics at Duke University, said in a university statement.

HERBAL CORNER

Artichoke Cynara scolymus The artichoke is a plant with a tuberous root that has large edible flower buds. The leaf, stem and root are used to make extracts which contain high concentrations of chemicals that can be included in some medicines. This plant is one of the world’s oldest cultivated vegetables and was grown by the Greeks and Romans at the height of their reign of power. It was introduced in the early 16th century both as a vegetable and as an ornamental plant in many monastery gardens. Artichoke is versatile in that it is used for high cholesterol, irritable bowel syndrome (IBS), kidney problems, anaemia, fluid retention (oedema), arthritis, bladder infections and liver problems. The artichoke has chemicals that can reduce nausea and vomiting, spasms and intestinal gas.

tract Find Artichoke Leaf Ex se Ea l in Vital Cholestero

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According to a study published in Behaviour Research and Therapy, a positive attitude is crucial to sticking to changed ways. Researchers found that patients treated for a public speaking phobia with cognitive behavioural therapy, all overcame their fear. However, a month later, 49,2% of them had reverted to being phobic. According to the researchers, “[The] people with persistent negative attitudes were the ones whose fear of public speaking returned.”

Spare some change? “Just when the caterpillar thought it was all over, it became a butterfly.” Change is challenging. Great or small, it is a farewell to what was and an acceptance of what may come. A caterpillar hides inside its protective chrysalis while it works like never before at reinventing itself. The process is demanding, but the moment of flight is absolutely breathtaking, and so worth it. Embrace change Change can take many forms and we all experience it at one time or another. It could be the biological change we experience during puberty or the life change at the birth of your first child. There are many changes in-between; some are controllable, others less so. Embracing the change, anticipating the challenge, and rejecting the fear are essential. The butterfly faces an epic struggle to emerge into the world, followed by a period of vulnerability before it can take flight. Should you open the chrysalis to help it out,

it wouldn’t survive, let alone be able to fly. Likewise, while support and a safe place to land are important, we ultimately need to work through change ourselves. By doing things differently, you challenge people’s world view and their place in it. Martha Beck, renowned sociologist and author recommends that you “Call [someone on your side] and report the good news: ‘Guess what? I just got six blowbacks [negative feedback] in one conversation! I must really be making progress!’

Caterpillars don’t ask ‘why me,’ they just do it. If you’re really afraid or feeling out of control ask yourself what you’re really afraid of, what’s the worst that could happen? Then you can work out how to overcome this. The emerging butterfly cannot control what awaits it, be it weather, predators or even food sources. It emerges anyway; all it can affect is itself. Always remember the old saying: If you cannot change your circumstances, change your attitude.

Remedy

Key

Use it for coping with change when:

Walnut

Accept change

You’re undergoing a life transition, struggling with big decisions, or making big changes. THE change remedy.

Cherry Plum

Keep control

You feel you’re unable to affect what happens, and are afraid of losing control. Find the reservoir of strength within.

White Chestnut

Stop the mental merrygo-round

Fears and thoughts relentlessly churn around in your mind. You struggle to switch off and sleep due to worry.

Honeysuckle

Free yourself from the past

You’re living in the past, unable to let past regrets, hurt and guilt go so you can move on.

WIN! A BACH CHANGE KIT Stand the chance to win a Bach change kit. 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 1 | 2014

vitalise 27


Sandile Khemese

Themba Machobane

Makhosini Mnguni Thami Khemese

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ISSUE 1 | 2014


FEATURE

Vitalise Your Life

A CLASS ACT Photos: Aubrey Jonsson

The Soweto String Quartet are a part of our South African heritage, their familiar faces and unique sound is always welcomed at any event. The group consists of two brothers and two friends: Sandile Khemese on first violin, Thami Khemese on second violin, Makhosini Mnguni on viola and Themba Machobane on cello. From humble beginnings they have persisted and worked very hard to gain the great success they have achieved over the years. Vitalise sat down with Thami Khemese for a fascinating chat.

What qualities do you think a strong male role model should embody? A male role model should embody love, patience and good values. He should encourage positivity and show support to people that look up to him. He should encourage healthy living, be open minded and must be a good listener. As a company, Vital Health Foods is committed to fighting against woman and child abuse in South Africa. Are there any words of inspiration or organisations you would like to highlight in aid of this initiative? In general, people should be treated with the utmost respect. However, women and children should be handled with care and must be protected from harm by some people in this world. I would like to commend organisations like POWA, Brothers For Life and The Vital Foundation for standing up against the animal that is abuse. What first got you interested in music? My late parents sparked my

ISSUE 1 | 2014

interest in music; they were so gifted in singing that when they sang you wouldn’t want them to stop. From a very young age I knew that I wanted to be a musician because of the passion and love they had for music. I knew that’s where my journey and destiny would be. Please can you tell us about the journey to becoming a successful quartet? In the 80s my brothers and I would rehearse in my parent’s backyard and we would attract an audience of admirers and music lovers who would listen in awe for hours. Fast forward to some years later, and we became the resident quartet at the Palace of the Lost City in Sun City. We performed at the Miss World Pageant, which was watched by millions across the world. The following year we proceeded to be a resident quartet at the Hyatt Hotel in Hong Kong. In 1994, we recorded our debut album which was a success across the world. The rest, as they say, is history.

What has been the most exciting event you played at? The World Economic Forum in Davos, Switzerland, where heads of state from all over the world converged. It was unnerving and to date, when we talk about that event, we still get goosebumps. Needless to say, it was one of the best experiences we had as a quartet.

ADVICE FOR YOUNG MUSICIANS: Stay focused. Always ask questions. Don’t be duped into signing

contracts you do not understand with recording labels. It is important to take pride in your music and your culture that will make you an even better musician in the long run. No matter how talented you are, the reality is it might take longer for some than others to realise a dream, so stay marketable should doors take longer to open; but giving up on your dream is never an option. Believe, trust and have faith in your craft.

What has been your favourite country to travel to? South Korea – the culture, people, weather and the warm welcome we received there were like no other. It was also surprising how people from a completely different background, race and creed knew so much about us. What is the inspiration for your music? The past, present and future, people, culture and nature. We are also inspired by our day-to-day experiences as South Africans and our everchanging times. Please name three key lessons you would like to teach young South Africans. Respect, responsibility and education. What do you believe are the secrets to living a healthy and balanced lifestyle? Don’t go on a diet, rather change to a healthy lifestyle and always exercise. This way, you eliminate ailments and you will age gracefully.

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Health

HIGHLIGHTS Vital Original Soy Sauce Soy sauce has been around for centuries. In fact, it can be traced back a remarkable 4 000 years to early Asia when people preserved meat and fish in salt, and the liquid from the meat was then used as a base for broths and seasoning. Vital Original Soy Sauce, Vital Chilli Soy Sauce, Vital Thick Sweet ’n Sour Soy Sauce and Vital Garlic, Ginger & Sesame Soy Sauce are perfect for tantalising taste buds and revitalising old family favourites. It is also the perfect braai-side companion that will leave your family wanting more.

Packed with:

Artichoke Leaf 166,67 mg Policosanol 5 mg Pomegranate Fruit 25 mg Fish Oil 400 mg

Benefits:

High in fibre Preservative and flavourant free Cholesterol free Low in sodium and saturated fat Suitable for diabetics

Vital Cholesterol Ease Vital Cholesterol Ease is designed to help you lower unhealthy cholesterol levels. High total cholesterol levels are linked to 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.

Vital Original Muesli Looking for a low-GI, uncooked, balanced muesli for the whole family? Vital Original Muesli is crammed with fibre, protein, vitamins and minerals. It contains a wholesome mixture of ingredients, including oats, wholewheat, wheat germ, raisins, sultanas, sunflower seeds and almonds. Enjoy it daily mixed with milk, soya milk, yoghurt or fruit juice, or straight from the pack as a delicious snack. Add fresh fruit and honey to sweeten if desired.

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Vital Soy Sauces are:

Reduced in sodium Free from added yeast and MSG Naturally cholesterol and fat-free Of the finest culinary quality

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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.

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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 would just like to state that Vital Superfruit Muesli and Vital Chinese Green Tea are excellent products – most definitely the finest quality.” Mayren Don Singh

Vital Vital Hair, Skin & Nails Vital Hair, Skin & Nails is a high-potency multivitamin expertly formulated with a unique combination of vitamins, minerals, amino acids and omega-3 fatty acids to help support and maintain healthy skin, strong nails and shiny hair.

Packed with:

Evening Primrose Oil 500 mg Vitamin E 10 mg Packed with:

Vital Evening Primrose Oil

South African Pelargonium 133,5 mg Cod Liver Oil 35,7 mg Lecithin 180 mg Vitamin C 60 mg

Vital Kids Viral Boost Vital Kids Viral Boost is a delightful orange-flavoured emulsion packed with immune-supporting nutrients as well as the indigenous South African herb Pelargonium, renowned worldwide for its positive effects on the immune system. Added cod liver oil has also traditionally been used to support the immune system.

Packed with:

Fish Oil 150 mg Folic Acid 400 µg Biotin 200 mg Zinc 10 mg

Vital Evening Primrose Oil is an excellent source of the omega-6 fatty acids GLA and LA. Omega-6 fatty acids are essential for hormone balance and healthy skin, hair and nails, as well as a strong immune system. Added vitamin E prevents oxidation.

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A recent study showed a reduction in PMS symptoms following GLA supplementation. Evening primrose oil, a natural source of the omega-6 fatty acid GLA, is a widely used natural remedy for the management of PMS. A daily dose of 2 000 mg, taken for half the month, starting on the 15th day of the menstrual cycle, is recommended.

e-mail: health@vital.co.za

Good health is Vital.


Snippets

THE SELF-HELP GUIDE

It is the start of a new year and there is plenty of excitement about, but this is also a time of year for some quiet introspection. We begin the process of evaluating the highs and lows of the year that has passed. While those thoughts are buzzing about, it could be helpful to get guidance from some tried and tested self-help tips.

Win and influence Dale Carnegie’s book How to win friends and influence people was one of the first best-selling self-help books ever published. The lessons in his book will apply to various situations you may find yourself in, from frustrating holiday traffic to getting that prime table at a restaurant – regardless of the reserved sign on it. The key is to take any given situation and make it work for you. To the left is a little snippet from the book:

Six ways to make people like you:

Discipline

The seven habits:

Seven habits of highly effective people by Stephen Covey is one of the bestselling business self-help books. Covey offers an approach to being effective in attaining your goals by following the “true north” principles of character ethic. He does this by presenting seven habits:

Work smarter Timothy Ferris argues in his book The 4-hour work week that we can accomplish a lot in only four hours of the day. In the book Ferris makes use of the acronym DEAL, which stands for definition, elimination, automation and liberation.

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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Become genuinely interested in other people. Smile. Remember that a person’s name is, to that person, the sweetest and most important sound in any language. Be a good listener. Encourage others to talk about themselves. Talk in terms of the other person’s interest. Make the other person feel important – and do it sincerely.

Be proactive. Take initiative in life and realise that all your decisions are crucial determining factors for effectiveness. This leads on to being accountable for the choices you make and the consequences of that result. Begin with the end in mind. Try to think of the ideal characteristics for each of your various roles as well as the relationships you have in your life. Put first things first. It is important to prioritise and manage what and when things need to be done. Think win-win. Aim for situations that are mutually beneficial solutions or agreements in your relationships. Seek first to understand, then to be understood. When you are listening, try to do it empathetically; this will compel them to do the same. This will create an atmosphere of caring and positive problem-solving. Synergise. Combine the people’s strengths through positive teamwork, so as to achieve goals no one person could have done alone. Sharpen the saw. Ensure to renew your resources, especially your energy and health. This will foster a sustainable and effective lifestyle.

• Definition is about figuring out what it will really cost to get where you want to go. • Elimination is about managing time so that you are always effective. • Automation is about building a sustainable, automatic source of income. • Liberation is to successfully automate your lifestyle and to liberate yourself from a geographical location and job.

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Brain benders The brain is made up of approximately one billion neurons – each forming around one thousand connections with other neurons. These cells work together, storing many memories at a time, expanding the brain’s memory capacity to a size we’re unlikely to fill within a single lifetime. Test your mental mettle with our mind puzzles below. And if you’re in need of reconnecting with your mental capacity, reach for Vital IQ Boost or Vital Kids Study Power.

Word search

Sudoku

No. 49

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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.

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Television could be a brain killer. It is recommended not to watch more than two hours a day, because too much TV may damage your memory. A study from the Journal of Brain and Cognition found that for each extra hour per day a person watches TV between the ages of 40 and 59, the risk of developing Alzheimer’s later in life increases by 1,3%.

No. 20

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.

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Solution: sudoku No. 19 9

2

5

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7

6

1

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8

7

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1

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8

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9

6

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8

9

1

3

7

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2

1

5

7

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9

2

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6

4

8

2

7

6

1

3

9

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3

9

6

5

2

4

8

1

7

5

7

3

1

9

2

6

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8

6

9

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2

1

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1

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2014/01/27 11:36 AM

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e-mail: health@vital.co.za

2014/01/27 11:36 AM

Good health is Vital.


Vitalise March 2014