VITALISE January 2015

JANUARY 2015

# Issue 78

10 | FEATURE

Sex education: have the talk now REGULARS | 08 The dietician is in | 20 A Vital feast | 23 Health highlights | 24 Weight loss chart

www.vital.co.za

in this issue - Vitalise - Issue 78

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issue 78

january 2015

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inside This Issue

20 NUTRITION

LIFESTYLE

04 THE VITAL 12 feature FOUNDATION

Tame your PMS HAT'S UP AT VITAL 16 condition close-up 06 W 10 The social Don’t let fatigue get worker is in you down Sex education: 20 a vital feast have the talk now Tantalising muesli treats editorial team

Proofreader

Editor

tania heyns

alison rITCHIE

Design & Layout

Contributing Writers

www.purepublishing.co.za

Adri Borman, DR JOAN CAMPBELL,

Food Styling

Andrea du Plessis, Raquel

Illanique van Aswegen

Goaté, Pam Pillay, Kevin Rutter,

Photography

Jody Turner, Nadine van Staden Johan Wilke Stock Images Shutterstock

02 · january 2015

16 REGULARS 08 THE dietician is in 18 HEALTH SNIPPETS with andrea Running supports appetite control 23 health highlights 24 Weight loss chart

Competitions closing date:

31 FEB

CLUB QUERIES Please direct any Vital Club queries to our Administrator on email vitalclub@vhf.co.za or tel. 021 900 2500.

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welcome - Editor’s letter

08

alison rITCHIE

- Vitalise Editor -

Editor's letter

W

elcome to the new year Vital Club members! I hope the festive season brought you all plenty of rest, relaxation and merriment.

12

JOIN THE VITAL CLUB FOR FREE Please visit

www.vital.co.za

All the benefits: • Bi-monthly Vitalise magazine • Product discounts of 20% when purchasing directly from our factory and online shops • Exclusive competitions to Vital Club members ONLY • Discount coupons • PLUS: We offer free nutritional advice!

Call 0800 22 33 11 toll-free

Email health@vital.co.za

Now that your batteries are fully charged, I am sure you are overloaded with energy and enthusiasm for the year ahead. But many people, myself included, need a little more encouragement at the start of the year to get going. If you are looking for some tips to guide you in the right direction, look no further than page 16. We have some advice that will definitely get your engine going.

At the start of the year many parents have the same things on their mind: getting your kids ready for the school year. Vitalise has come to your rescue with advice on everything from lunch box tips to having the talk with your children. Social worker Dr Joan Campbell provides some critical insights into a subject that is crucial for you and your children – turn to page 10 for the full story.

My last highlight for this issue has to be the muesli treats we have concocted for our readers. They will give your morning that little something extra. Give them a try, you won’t be sorry.

In September last year, we partnered up with development teams in Europe to launch the VÖOST effervescent range in South Africa. We are excited about bringing this product range to our shores, not only for the health benefits, but also all the fun promotions we have planned.

The year ahead will be filled with events, competitions and campaigns that have the unique VÖOST mark on them – keep an eye out in Vitalise for any new info or visit www.voost.co.za to join the VÖOST Crew (read more on page 14).

I hope you enjoy our first issue of the year – happy reading!

Yours in good health,

P.S Please email me at alison@vhf.co.za.

I would love to hear from you.

03

THE VITAL FOUNDATION

VITAL FOUNDATION CLOSE-UP:

JELLY BEANZ INC The second round of funding for 2014 saw the Vital Foundation making a donation to Jelly Beanz Inc. This organisation was started by Edith Kriel (social worker) and Marita Rademeyer (clinical psychologist) in 2009. They identified a need to respond to the increasing incidence of trauma and abuse in the communities they work in, in addition to the chronic shortage of services to assist children and families. The Vital Foundation caught up with a few of the people who have made this organisation a reality; they shared their experiences.

Edith Kriel Executive Director Recently, I was asked by a primary school to assist them in breaking the news to a class that one of their classmates had passed away unexpectedly over the weekend.

As expected, the children were all notably distressed when they received the news. We spent some time processing some of their feelings. As the conversations went on, the mood lifted from complete shock and sadness, to remembering and laughing about the precious things about their friend. The session ended with three boys doing a rap song in honour of their friend – which had us all jumping up and down and laughing. It just reminded me that children have such a remarkable ability to deal with difficult things when given the right support, time and information. Children also have such fascinating ways of understanding their world, and have much to teach us if we are open to learning from them.

TALKING TO THE FOUNDERS

Our focus has always been to provide emotional support to children and families who have experienced trauma and abuse.

Gugu Ncube Project Manager When I started out at Jelly Beanz Inc, I thought I’d just be doing my bit to give back to society, volunteering at an organisation that does incredible work to protect our children. I had no idea I was walking into a learning institution and a portal into a world few dare to address or understand.

Jelly Beanz Inc is a non-profit organisation that offers mental health services to children who have been affected by trauma and abuse. Jelly Beanz Inc recognises that some families, individuals and communities do not have adequate access to mental health services and tries to target areas that experience high levels of disadvantage and struggle, as a contribution to address some of the inequalities in South Africa. The focus is to improve the short and

long-term mental health and coping skills of children, with a long-term view of enabling families and communities to develop self-reliance, and to disrupt the trans-generational cycles of abuse and violence.

I believe that as grown-ups we need to be purposeful and systematic about the way in which we deal with child trauma. We need to understand, confront and act on what is happening to our children; we will not beat this social ill if it makes us too sick to rise up and fight smart. When our children are faced with trauma, they need to have a reliable frame of reference – we form that frame of reference.

Hope for children affected by trauma and abuse www.jellybeanz.org.za

05

what's up @ vital

YOURSELF Summer has just experienced a VÖOST BÖOST. The new effervescent range to hit South Africa is a vitamin and mineral offering that pops with fizzy flavour and is perfect for people who work and play hard. The emphasis was definitely on play across the country as VÖOSTA TROOPAS were deployed, making their unique mark at events like the Neon Run and the Touchies Beach Rugby tournament.

WHO ARE THE VÖOSTA TROOPAS? VÖOSTA TROOPAS are the fun enforcers. They spread the word about the VÖOST range, competitions, events and the VÖOST Crew – all the while looking super slick.

what's up @ vital

READY SET GLOW VÖOST kept participants active and rearing to go at the Neon Run at the Super Sport Park in Centurion. The VÖOSTA TROOPAS welcomed everyone to the VÖOST dome tent and were seen skating around dispensing samples and on-the-spot prizes.

This fun run was a 5 km stretch and saw the runners completely covered in neon paint that dazzled, amazed and entertained.

THE VÖOST EXPERIENCE: ✓✓ Glow stations en route with VÖOST luminous paint guns available ✓✓ The VIP chill area at the VÖOST DOME TENT ✓✓ Sampling, massages and performances by the VÖOSTA TROOPAS ✓✓ VÖOST prizes including luminous tattoos, T-shirts, glasses and more were given away The VIP chill area was open to everyone. People could lounge around before the start of the race and enjoy music by bands and DJs like Beatenberg, Roger Goode, Rob Forbes and Poppy.

TOUCHIES BEACH RUGBY Another event to experience the 14 VÖOST BÖOST DEC was the annual 2014 Touchies Beach Rugby tournament. This year the minimal contact tournament started in Camps Bay on 14 December.

Although similar to rugby, the emphasis is on passing and catching and there is no tackling, scrumming or kicking involved.

PRIZES WON: ✓✓ T-shirts ✓✓ Towels ✓✓ Sunglasses

Participants and spectators visited the VÖOST home base on the beach to enter competitions and win prizes. The VÖOSTA TROOPAS were out in full force. People could also chill in the gazebo area, throughout the day.

For more info on upcoming VOOST events visit, www.voost.co.za

07

the dietician is in

Nutrition update

Omega 3 fatty acids

FAQs

Omega 3 fatty acids or polyunsaturated fatty acids are considered essential for good health, but the body cannot make these fatty acids. The only way we can get them is through diet or supplementation. Some very

good dietary sources are oily fish like salmon, pilchards, mackerel, trout, sardines and snoek. Algae, krill, walnuts, canola, flaxseed, pumpkin seeds and dark green leafy vegetables are all good plant sources. These fatty acids are crucial for a number of functions in the body; namely, brain growth and development, memory and concentration, vision and immunity. It serves as a natural anti-inflammatory and has been found to be beneficial in a number of ailments like heart disease, hypertension, diabetes, lupus, depression, Attention Deficit Hyperactivity Disorder (ADHD), cancer and macular degeneration.

Answers to frequently asked questions Please help. I need healthy inspiration for my kid’s lunch boxes?

pam pillay

- Nutritional Expert Vital Health Foods Pam Pillay is a registered dietician (BSc Dietetics) with a passion for good health and nutrition. She finds fulfilment in educating and enlightening people on the significant impact of leading a healthy and wellbalanced life. Pam firmly believes that we are what we eat.

Contact Pam on our toll-free nutritional helpline or ask her advice on our website.

08 · january 2015

1. Low GI carbs: wholegrain bread, crackers, pitas or wraps 2. Lean protein (preferably unprocessed): chicken, beef, fish, cheese, biltong or peanut butter 3. Veggies: cherry tomatoes, cucumber slices or carrot sticks 4. Sweet treat: yoghurt and fruit 5. Hydration: Plain water should be encouraged as their thirst quencher of choice. The amounts and combinations will depend on the activity of the child and the duration of the school day.

Which is a better choice for a drink in a lunch box: fruit juice or a flavoured milkshake?

The best choice would be water, especially to help support hydration and concentration levels. If your child is very

active and requires the extra energy, then an unsweetened fruit juice or flavoured milk can be a good choice. However, be aware that the sugar content of both can be too high for children who have concentration problems or are fairly inactive.

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Packed with omega 3-rich fish oil and phosphatidylserine, along with amino acids, vitamins and minerals, it provides important ingredients for the nervous system.

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THE SOCIAL WORKER IS IN

EDUCATION:

HAVE THE TALK NOW

Many children discover at a young age that sexual energy is a very natural but powerful force in their lives. Like any other natural force, sexual energy has the potential to be channelled and experienced in either a positive or destructive way. Dr Campbell shares an excerpt from her book to help parents navigate this tricky territory.

The Scary Side Of Sex Between Teenagers Sex should always be mutually beneficial and never be harmful to anyone involved. Destructive sexual energy usually includes the negative influence of peer pressure, social status, authority, intimidation, emotional abuse, threats, sexual coercion, force or blackmail.

We live in a society where children are bombarded with sexual experiences and images of sex that do not promote healthy sexuality. Many children grow up in this society where harassment is being tolerated. Boys’ harassment of girls often commence with the pull of a ponytail and leads on to the time that they begin snapping the bra straps, untying bikini tops of older girls or peeping under their skirts. This behaviour is seldom reprimanded and the emotions of the distressed girl often 010 · january 2015

minimised. As a result, boys learn that this kind of behaviour is tolerated and girls are the acceptable target to whom they can channel their negative sexual power.

in derogatory ways and when girls are compliant the assumption is that this power versus submissive behaviour is approved of and deserved by women.

The media

It is no wonder many teenagers have experienced tragic consequences as a result of sexual behaviour being used as a powerful tool with which to have control over someone.

The consequences include rape, sexual assault, sexual harassment, irresponsible sexual behaviour, compulsive sexual behaviour, sexual exploitation, sexually transmitted diseases, unwanted pregnancy and continual sexual unhappiness.

Society and the media also expose teenagers to countless examples of impulsive, disrespectful and irresponsible sexual behaviour. Many teenage boys receive a verbal or nonverbal message that sex is what they want. Sex is what “turns boys into men” and having sex is a way of asserting their power. This message continues to be reinforced to the extent that using negative sexual power becomes almost habitual. When women are portrayed as sex objects in the media, society fuels this cognitive distortion. Teenagers learn from these role models that sex can be used as a powerful tool to gain control over another person. Their disrespectful behaviour progresses to outright hostility. Some boys often act

“Trophies” A relatively new approach to the misuse of sexual power among some teenagers is the recording of consented sexual acts or gang rapes using cell phones.

In some cases these consented sexual acts are recorded to impress peers and the recorded evidence is quickly

distributed and seen as a “trophy”. The teenagers who record the consented sexual acts or rapes demonstrate an urge to control their victims. They often display possessive, intrusive and domineering characteristics.

Alternatively, the teenager who consents to being recorded while having sex, could be emotionally troubled, without personal boundaries, suffering from a low self-esteem and lacking higher moral reasoning. The realisation that you have participated in making a pornographic video, or have been raped while being recorded, and that these visuals can be distributed to peers and to the Internet, can leave many victims devastated, depressed or even suicidal. The victims are most often at the mercy of emotional blackmail for life.

Cyber bullying A further way of misusing sexual power, which is very common among teenagers, is by sexual harassment.

This type of abuse includes the sending or receiving of unwanted sexually suggestive text messages, unwanted touching, making sexual suggestions or looking and gesturing in a way that implies sexual desire, causing the victim to feel uncomfortable.

Power and control Unfortunately, teenage rape, sexual assault and harassment have become an escalating reality in our society.

These sexual offences are often committed for a variety of reasons.

Numerous teenagers sexually offend out of anger or to satisfy a need for power and control over their victims.

Others who are involved in a dating relationship have cognitive distortions and think that although their partners decline their sexual suggestions, they merely need a little encouragement, verbal persuasion, or mild force to surrender to their demand. Some teenagers attempt to copy scenes which

they have witnessed while watching pornography, while others grow up in abusive families where alcoholism, substance abuse, inter-parental violence and sexual abuse are commonplace.

Witnessing such abusive behaviour teaches a young person that anger, frustration and fulfilment of personal needs can be dealt with by the use of force and violence.

Girls and sex However, it is not only boys who use sex to gain power. Some girls use sex to gain power and control over boys.

Lesbian sex has become popular among heterosexual girls to entertain, to shock or to control the spectators.

They use heterosexual or lesbian sexual acts to create a bigger and better shock factor in order to raise their popularity. They know that some guys will do anything to have sex and this gives many girls a sense of control.

They have sex because of the thrill and some of them become obsessed with the feeling of control and power which they experience while having sex with someone that they like. However, this feeling is short-lived and the end result is pain, jealousy and regret.

Many of these girls have personal histories of feeling unloved, powerless and out of control. Sex can easily become the price they pay for love and the illusion of power and security.

A girl who seeks personal power or an escape from emotional pain may use sex as a way to feel in control. However, sex never satisfies their longing for love, self-worth and connectedness as it is only used as a tool to temporarily soothe the feelings of emptiness, insecurity and loneliness.

Join together for change While it may seem to parents that teenagers are more attuned to peers, the media and pop culture, it is imperative that society and parents

demonstrate and cultivate appropriate values in today's confusing and imagesaturated culture. Our children need to be socialised that using sex as a tool to gain personal power or as an escape from emotional pain is as unthinkable as incest. The frequency of using sex as a means to achieve personal power, domination or status is on the increase because in our culture, destructive messages about sexuality are on the increase. Society, families and the media must join together in an attempt to create a sexual culture that is positive, healthy, sensible, equal, transparent and, above all, respectable.

Dr Joan Campbell - BA(SW) MA(SW) DPhil(SW) Stell Dr Campbell is a social worker in private practice with expertise in child and adolescent sexual behaviour, forensic assessments in sexual abuse, care and contact (custody) and trauma counselling.

Purchase Dr Campbell’s book on child sexual behaviours, sex education and sexual abuse: • R80 each if collected from her Tokai practice in Cape Town • R100 each if posted to an address within South Africa

⊲ order now ⊲ Contact Dr Campbell 011

feature

TAME YOUR PMS Women who suffer with Premenstrual Syndrome (PMS) will agree that it is no laughing matter, as it can significantly interfere with one’s quality of life. Painkillers are an effective way of managing the pain associated with menstruation; but many women suffer in silence with other symptoms, which occur before the menstrual cycle starts. Andrea du Plessis explores and gives some valuable tips that may provide some much-needed relief.

012 · january 2015

feature

What is PMS?

PMS symptoms:

PMS includes a variety of physical, mental and behavioural symptoms associated with a woman's menstrual cycle, which occur two weeks before the cycle starts. These symptoms result directly or indirectly from hormonal changes experienced at this time.

• • • • • • •

Breast pain and tenderness Mood swings Irritability Angry outbursts Restlessness Tearfulness Mild depression

• • • • • •

Insomnia Fatigue Water retention Abdominal bloating Bowel abnormalities: spastic colon Aggravated symptoms of irritable bowel syndrome

The three-step guide to natural relief

ADJUST YOUR DIET •

•

•

Eat regular meals and snack on low glycemic index (GI) foods to maintain your blood glucose levels within a normal range.

Stabilising blood glucose levels will help reduce the severity of the emotional symptoms of PMS such as irritability, restlessness and tearfulness. Low GI snack foods include nuts, dried fruits and unsweetened yoghurt.

Avoid sugar as this is likely to contribute to energy peaks followed by fatigue. Read food labels to identify hidden sugars in foods like tomato sauce, fruit juices, flavoured waters, iced teas and other processed foods.

Avoid caffeine, as this is known to aggravate PMS symptoms

•

like irritability and restlessness.

Caffeine is a natural stimulant found in coffee, tea, chocolate products, energy drinks, tonics, certain cold medicines and some painkillers.

Avoid alcohol, as it is a central nervous system depressant which can trigger the symptoms of PMS such as mild depression, mood swings, angry outbursts, tearfulness and restlessness.

•

Supplement •

•

Exercise •

Moderate intensity exercise is one of the most effective ways of de-stressing. Exercise is known to promote the release of endorphins; the body’s feel-good chemicals which can help manage mood swings.

15 to 30 minutes of moderate intensity exercise such as walking, gym circuit training or cycling is recommended.

•

Kelp tablets are recommended for their mild diuretic effects, which can help reduce water retention and bloating.

Evening primrose oil can help reduce the symptoms of PMS, including breast pain, mood swings, irritability and may even help manage painful menstruation.

To get the best results from evening primrose oil, it is advised to take 2 000 mg per day for the two weeks before the menstrual cycle starts.

013

feature

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 show Expresso (weekdays 06:00–08:30). Ask her advice on Health24 (the Vital Vitamin Expert) or her Facebook page.

Evening primrose oil success Evening primrose oil, a natural source of the omega 6 fatty acid GammaLinolenic Acid (GLA), is a widely used natural remedy for the management of PMS symptoms. A clinical study revealed how GLA helps to bring relief from PMS. To ensure validity of the results, the research study was designed as a randomised, double-blind, placebocontrolled trial. The 120 participants were diagnosed using standardised criteria, including 23 PMS-related symptoms that were recorded according to severity. Symptoms included irritability, anger, bloating, breast tenderness, depression, restlessness, insomnia, oedema and bowel abnormalities.

To accurately evaluate efficacy, the

014 · january 2015

The Vital Expert recommends

Vital Evening Primrose Oil

study group was divided into three treatment groups. The treatment duration was six months and treatment was initiated on the 15th day of the menstrual cycle and continued for the next 15 days. Group one received two placebo capsules; group two received one placebo capsule and one of 210 mg GLA; group three received two capsules providing a total of 420 mg GLA. Symptoms were recorded for the duration of the study.

The results showed a reduction in PMS symptoms following GLA supplementation, confirming the value of evening primrose oil supplementation, in the nutritional management of PMS symptoms.

Vital Evening Primrose Oil is an excellent source of omega 6 fatty acids (GLA and LA). Omega 3 fatty acids can’t be manufactured by the body and are essential for hormone balance, healthy skin, hair and nails, and a strong immune system. Added vitamin E prevents oxidation.

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THE VÖOST RANGE: VÖOST Vitamin B complex VÖOST Calcium + Vitamin D

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VÖOST Vitamin C 500 mg VÖOST Magnesium VÖOST Multi Vitamin

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Please email health@vital.co.za JOIN THE VOOST CREW

VITAL SPASTICOL EASE “Vital Spasticol Ease has done for me what no other supplement has been able to. It has provided me with great relief from stomach cramping and uncomfortable bloating. Also, I tend to be more regular since I started taking this supplement. It has also helped a friend of mine who has severe diverticulosis, which is exacerbated by her love of spicy curry. A daily dose of Vital Spasticol Ease is imperative for her. It has quite a pleasant taste as there is a hint of peppermint when swallowing. This is an amazing product in my books.”

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key ingredients: Artichoke Leaf Extract Fennel Seed Extract Ginger Root Powder

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Peppermint Leaf Extract

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Digezyme

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To enjoy the benefits of being a VÖOST Crew member, all you have to do is visit www.voost.co.za and register. If you enjoy adventure, luxury, mystery and fun, the VÖOST CREW is definitely for you. The spoiling doesn’t end there as you can work your way up to being a VÖOST VIP member which will introduce a world of exclusive benefits you won’t want to miss out on. To stay in the LÖOP on all the latest VÖOST news, visit the VÖOST South Africa Facebook page.

As part of the VÖOST CREW you could gain access to: • Exclusive events • Competitions GET • Festivals and parties STARTED • Discount coupons • And many more spoils

⊲ CATCH VOOST ON EXPRESSO

015

condition close-up

DON’T LET FATIGUE GET YOU DOWN 016 · january 2015

condition close-up

We all experience tiredness and feelings of demotivation at certain points in the year and most of us push through and perform regardless. But consistently not having the energy to perform daily tasks means you’re dealing with fatigue and this extends beyond just feeling tired. There are many causes for fatigue, and there are equally many solutions.

It’s about what you put in Your diet plays an important role in how you feel and indulging in large meals late in the evening can leave you tossing and turning throughout the night. Rich and fatty foods take longer for the body to digest. This means your system will continue to work, long after you’ve gone to bed. Rather try to have healthy, light meals as early as possible, ideally two hours before you go to bed. This will allow enough time for your system to process the food, letting you fall asleep with ease.

“Make a conscious decision to drink at least two litres of water a day.”

Find a rhythm Just because it’s the weekend, doesn’t mean you should sleep in. Changing your sleeping patterns confuses your body, leaving you feeling fatigued for the rest of the week.

Rather set a bedtime and stick to it, this will help your body find a rhythm, making it easier to fall asleep and wake up. This goes for napping, too; if it’s too long, you will interrupt your normal sleeping cycle, preventing you from getting a proper nigh't sleep when you need it. If you need to take a nap, 20 minutes should be your limit, so that you don’t fall into a deep sleep.

Take charge

Vital Vitacharge is a high-potency multivitamin and mineral formulation designed to support adults experiencing mental and physical exhaustion. Take one with your breakfast and it will give you that extra boost you need for the day ahead.

Stay hydrated It might sound like a simple task, but most people don’t drink enough water every day.

Dehydration can make you feel lethargic, so make a conscious decision to drink at least two litres of water a day. If you get bored, pep it up with a slice of lemon, lime or cucumber.

Get moving An inactive lifestyle can cause fatigue, by increasing your physical activity; you will elevate your energy levels. All you need to do is try to get your heart rate up for at least 20 minutes a day. A walk around the block or doing some lunges in front of the TV is enough to give you the endorphin hit you require.

Cut back Caffeine is great for a quick energy hit, but it can also leave you feeling restless, irritable and unfocused once it wears off. Cut back on your daily coffee by enjoying one cup in the morning and switching to a herbal tea, like Vital Rooibos Tea, in the afternoon.

If these lifestyle changes don’t work, see a doctor, as you may have trouble with fatigue due to various medical conditions.

WIN! A vital energy hamper Click here to enter

017

health snippets with andrea

NUTRITION NEWS

RUNNING SUPPORTS APPETITE CONTROL If you wish you had better control over your snacking behaviour, you will be pleased to know running can help train your brain to behave when you are craving snacks you know you shouldn’t indulge in.

O

ne of the effects of running on the brain includes enhancement of the dorsolateral prefrontal cortex (DLPFC), a part of the brain that takes care of short-term memory, thoughts and action. A highly active DLPFC will support better control over snacking behaviour, as one is able to consider the unintended consequences and take appropriate action. This is particularly relevant if you are prone to snacking on high energy foods, even when you are not hungry.

In a study published in Psychosomatic Medicine, researchers studied a group of women aged 19 to 26, who were prone to cravings for high energy snacks. During this study, a magnetic field treatment was used to reduce the activity of the DLPFC of these women. This treatment resulted in the women being more prone to indulge in unhealthy, high energy snacks when presented with both healthy and unhealthy options. An active DLPFC

018 · january 2015

is required to exercise better control over actions, which is particularly relevant to snacking.

Running is an activity that can help you reach your goal weight, not only through burning body fat, but by stimulating your DLPFC that helps you make wiser food choices and resist temptation.

Read more ⊲

Vital Health Foods Nutritional Expert BSc Dietetics, MPhil Exercise Science

Post your questions on her Facebook page

As a regular contributor on the SABC3 show Expresso (weekdays 06:00-08:30), Andrea du Plessis is able to share her passion for good health achieved though nutrition, natural remedies and a healthy lifestyle.

Information about health and nutrition is constantly updated. Read on for some guidance on what is current and of interest to you.

health snippets with andrea

ON EXPRESSO • Call our toll-free helpline on 0800 22 33 11 • Email health@vital.co.za • Visit our website – www.vital.co.za – and post a question on the ‘Ask our experts’ page • Visit www.health24.co.za and post a question to the Vital Vitamin Experts • Tune in to Expresso, weekdays between 06:00 and 08:30 on SABC 3, for your daily Vital expert health tip.

Oatmeal helps with appetite control Video 1

Video 2

REDUCE SKIN AGEING Running is associated with premature skin ageing. Follow these guidelines to minimise the associated factors that may age your skin.

HydratION Hydrate: Stay well hydrated during running and after by increasing your fluid intake.

Skin ageing factors • Dehydration during and after running.

SOFT SKIN Supplement: Collagen supplementation helps to maintain skin structure and softness, through directly adding to skin collagen and indirectly through promoting skin hydration.

Skin ageing factors • Pulling effect on the skin due to gravity • Pounding due to running can encourage premature wrinkling.

UV RAYS Sun protection: Always apply a moisturising sun protection cream to all exposed areas of your skin. This addresses skin hydration and reduces the

damaging effects of the sun’s harmful UV radiation.

Skin ageing factors • Sun’s UV radiation damage

to collagen and elastin, the components that comprise your skin’s internal structure and help maintain skin elasticity.

VITAMIN C Supplement: Vitamin C and collagen are two supplements that can help reduce the risk of premature skin ageing.

Skin ageing factors • Depletion of vitamin C during high intensity exercise, which is needed to maintain skin collagen structure.

019

A VITAL FEAST

TANTALISING

MUESLI TREATS An ordinary bowl of muesli may not be considered an exciting breakfast, but you may think otherwise once you give these muesli delights a try.

020 路 january 2015

⊲ View the recipe

BAKED MUESLI & OATMEAL BARS (8 bars) Checklist

1 cup Vital Original Muesli ½ cup almonds, chopped 1 cup uncooked quick-cooking oats ¼ cup packed brown sugar 1 teaspoon baking powder 1 cup fat-free milk ½ cup apple, grated 2 tablespoons butter, melted 1 large egg, beaten Cooking spray

Method

• •

•

• •

• •

Preheat oven to 190°C. Combine the muesli, almonds, oats, brown sugar and baking powder in a medium bowl.

Combine the milk, grated apple, melted butter and egg in a separate mixing bowl with a wooden spoon.

Add the milk mixture to the oat mixture and stir well.

Pour the mixture into a square baking dish coated with cooking spray.

Bake at 190°C for 20 minutes.

Serve warm.

⊲ View the recipe

BREAKFAST SMOOTHIE (2 servings) Checklist

½ cup Vital Original Muesli 1 small or ½ large banana, peeled and sliced ¼ medium or ½ small ripe papino or melon, peeled and cubed 1 cup Greek yoghurt ½ cup low fat milk (optional if consistency is too thick)

Method

• • •

Combine muesli, fruit and yoghurt in a blender.

Add milk to adjust consistency.

Serve chilled.

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021

A VITAL FEAST

⊲ View the recipe

Pear & Berry Crumble (Serves 6) Checklist

2 medium pears, sliced 15 ml lemon juice 30 ml honey 1 cup fresh blueberries 2,5 ml cinnamon 4 cloves 50 ml butter 50 ml brown sugar 1 ml salt 125 ml oat bran 150 ml Vital Superfruit Muesli crème fraîche or Greek yoghurt to serve

Method

• •

•

•

•

• • •

022 · january 2015

Preheat oven to 180°C. Peel and core the pears, ensure they are sliced thinly.

Combine lemon juice and honey and pour over the sliced pears; toss to ensure all the slices are evenly coated.

Pack pear slices in a greased pie dish.

Place blueberries over the pears, spreading them evenly. Sprinkle with cinnamon and cloves.

For the crumble: combine the butter, sugar, salt, oat bran and muesli in bowl.

Rub the mixture with your hands until you get an even consistency.

Scoop the crumble mixture onto the pears.

Bake for 45 minutes at 180°C. Serve warm with a dollop of crème fraîche or Greek yoghurt.

WIN! A Vital Muesli hamper Click here to enter

HEALTH HIGHLIGHTS

Health Highlights TIPS: When directing any product-related enquiries to our Vital experts, you can be sure that you’ll receive friendly, efficient and expert customer service. Please click here to ask our experts any question you may have.

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www.vital.co.za

pam pillay

- Nutritional Expert -

ANDREA DU PLESSIS - Nutritional Expert -

THE CRAZY SEASON SURVIVAL KIT

Weight loss

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Vital Fat Burner

Vital Bio-Fibre

Vital Kelp

This high-potency herbal and nutritional formulation may assist you in your weight management goals. Vital Fat Burner is designed to support toning, fat burning and metabolism, making it the ideal formula to help you shape your body.

Vital Bio-Fibre is an easy and convenient way to increase both your soluble and insoluble fibre intake, aiding regular bowel movements. This formula has the added benefit of the prebiotic Orafti Synergy 1.

Prebiotics ensure a good balance of intestinal flora.

Vital Kelp is made from the finest coldwater Norwegian kelp, and is a natural source of minerals, antioxidants and trace elements, particularly iodine.

Iodine is essential for the healthy functioning of the thyroid gland, which regulates metabolism.

Benefits

Benefits • Psyllium husks provide soluble dietary fibre that promotes bowel movement • Assists with relief and prevention of constipation • With Raftilose Synergy 1, a type of prebiotic that promotes healthy intestinal microflora

Benefits • Provides iodine that assists with the functioning of the thyroid gland • May assist with a sluggish metabolism • Has mild diuretic properties

Exercise tip Burpees are more than just a funny name. This exercise will tone your core, upper body and legs all at the same time. It is difficult, but the results will be worth it.

Exercise tip Jumping squats are a challenging exercise, but if you stick with it for a minute or two you won’t regret it.

Exercise tip Jumping lunges are perfect for giving your thighs a little extra toning. Combining this exercise with a jump turns this into a great kilojoule burner.

⊲ How to do a burpee

⊲ How to do jumping squats

⊲ How to do a jumping lunge

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HCA (Garcinia cambogia), potent green tea antioxidants speed up the metabolism of body fat through a process called thermogenesis Chromium’s balancing effect on blood glucose levels supports its benefit in reducing the craving for carbohydrates (sweet and starchy foods) May assist with appetite control

Disclaimer: This table is meant as a guide. Consult your physician if you are using chronic medication or are hypersensitive to nutritional supplements.

If you are pregnant or breastfeeding, some supplements may not be suitable. Please contact the Vital helpline (0800 22 33 11) for further advice.

Turn to A Vital Feast for some moreish muesli delights

Vital Cholesterol Ease

Vital Spasticol Ease

Vital Muesli

High total cholesterol levels are linked with increased heart disease and stroke risk. This comprehensive formula can assist you in maintaining healthy cholesterol levels, and in supporting optimum cardiovascular health.

Vital Spasticol Ease is a potent herbal and digestive enzyme formulation which assists in supporting the colon and maintaining healthy digestion. Artichoke, fennel, peppermint and ginger are traditionally used to help relieve the symptoms of poor digestion, including constipation, flatulence, cramping and bloating.

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.

Benefits • Formulated with cholesterol lowering herbal extracts and nutrients • Helps in reducing the production and depositing of cholesterol plaque into the arteries • Supports healthy HDL to LDL cholesterol ratio

Benefits • Assists with management of spastic colon and other symptoms of irritable bowel syndrome • Formulated with digestive enzymes to assist healthy digestion • Assists with digestive complaints such as constipation, flatulence, indigestion and nausea

Benefits • Enjoy it daily, mix 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.

• Suitable for diabetics.

Exercise tip Side planks with leg raises target the outer thighs, obliques and deltoids.

This exercise will require strength and co-ordination.

Exercise tip Jumping jacks are an at-home cardio essential and is a simple way to get the heart rate up quickly. This exercise can be added in-between training sets to keep the kilojoule burn high.

Exercise tip Mountain climbers are a punishing exercise, but are very good for overall toning and fat burning.

⊲ How to do side planks with leg raises

⊲ How to do a jumping jack

⊲ How to do a mountain climber

coupons

VITAL Product COUPONS If you would prefer to purchase Vital products directly from your retailer instead of at our online store, please make use of these coupons for your convenience.

R5.00 off

coupons

PRODUCT COUPON TO THE DEALER: Please allow the bearer R5,00 (incl VAT) off the price of one VÖOST product. A voucher obtained against the sale of a VÖOST product may be redeemed only by sending for a cash refund to: Coupon Clearing Bureau, PO Box 32003, Braamfontein 2017. Invoices providing purchase of sufficient stock to cover vouchers presented for redemption must be proven on request. Only original copies will be accepted. Misuse of this voucher constitutes fraud.

Expiry date: 31 January 2016

TO DOWNLOAD THIS COUPON, PLEASE CLICK HERE

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