Vitalise January 2016

JANUARY 2016

# Issue 84

www.vital.co.za

08 | FEATURE

THE HABITS OF HAPPINESS

SHOP NOW WITH YOUR 20% DISCOUNT AT THE VITAL ONLINE STORE

REGULARS | 06 The dietician is in | 10 Tame your appetite | 18 Vital feast | 21 Grow your own veggie patch

IN THIS ISSUE - Vitalise - Issue 84

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ISSUE 84

JANUARY 2016

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INSIDE

14

THIS ISSUE

08

NUTRITION

LIFESTYLE

REGULARS

10 FEATURE Tame your appetite 14 CONDITION CLOSE-UP Skin cancer 18 A VITAL FEAST Oh so tasty

04 THE VITAL FOUNDATION 08 FEATURE The habits of happiness 24 MONEY CHART Weighing in on supplements

06 THE DIETICIAN IS IN 13 VITAL’S FAVES 16 H EALTH SNIPPETS

WITH ANDREA 21 VITAL’S HOW TO

EDITORIAL TEAM Editor ALISON RITCHIE

MAGAZINE DESIGNED

COMPETITIONS CLOSING DATE:

Contributing Writers ADRI BORMAN ANDREA DU PLESSIS ANGELIQUE JOHNSON MICHELLE JOOSTE DANIELA MASSENZ JODY TURNER NADINE VAN STADEN

Sub-editor TANIA HEYNS

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& PUBLISHED BY WWW . PUREPUBLISHING . CO.ZA

Food Styling ILLANIQUE VAN ASWEGEN

Photography JOHAN WILKE

Stock Images SHUTTERSTOCK

Stock images SHUTTERSTOCK

06

29 FEB 2016

VITAL CLUB QUERIES Please direct any Vital Club queries to our administrator via e-mail vitalclub@vhf.co.za or tel. 021 900 2500.

DOWNLOAD

WELCOME - Editor’s letter

ALISON RITCHIE

- Vitalise Editor -

EDITOR'S LETTER

20 JOIN THE VITAL CLUB FOR FREE PLEASE VISIT

www.vital.co.za

BENEFITS: • Bi-monthly Vitalise magazine • Product discounts of 20% (excl. VAT) 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

I have passed my three-year anniversary with Vital, and one thing I can truthfully say about this company is that there is always change and hardly ever a dull moment. For those of you who embrace change and roll with the punches, you will understand why this is a great thing – it means you are never bored. So, at the start of the new year, I am excited to usher in another wave of change as this issue of Vitalise is all about you – our cherished readers.

We have gone back to the drawing board and given Vitalise an injection of fresh and exciting reads, along with information that will help with those everyday decisions that are either keeping you healthy or tempting you off the path.

smash it out of the park. This could mean focusing more on family time, hitting the gym or even standing up from your desk and going for a walk.

It is all good and well for us to say: ‘do less better’ but the challenge is when you apply it to your everyday life. Perhaps you won’t bring about an all-encompassing change, but the small and incremental life changes are sometimes those that lead to big and bold change in your life.

Happy New Year to you all!

ED’S TOP PICKS Page 08: Habits of happiness

Page 13: Vital’s faves When we sat together to come up with the theme for this issue, we wanted to avoid the usual clichés associated with the start of the year. We wanted to look at the big picture, and what it came down to was ‘do less better’. We have put together an issue that speaks to these three little words.

As everyone is scrambling to get things done and start the year off the right way, we would like you to hit the pause button and isolate what really needs to be done and

Page 16: Health snippets with Andrea

Page 21: Vital’s how to

Yours in good health,

03

THE VITAL FOUNDATION

VITAL FOUNDATION CLOSE-UP

CHILD WELFARE BLOEMFONTEIN The Vital Foundation has donated over R5 million to organisations all over South Africa, which has helped the fight against abuse of women and children. One of the Vital Foundation’s beneficiaries, which has had a significant impact in communities like Bloemfontein, Heidedal and Mangaung, is Child Welfare Bloemfontein.

THE VITAL FOUNDATION

“Child Welfare Bloemfontein has various projects and events in support of the empowerment of mothers in the community”

E

stablished in 1914, the organisation focuses on addressing the needs of vulnerable families and children, offering child protection services in these communities. Child Welfare Bloemfontein has various projects and events in support of the empowerment of mothers in the community; prevention and awareness campaigns are also critical focus areas. “It is our vision to be a world-class child protection organisation through the rendering of professional social work service,” says Marietha Johnson, director of Child Welfare Bloemfontein. The core focus area of the organisation is the protection of children against any form of abuse.

Since child abuse is a reality in our society, it is necessary that victims of abuse be assisted in the best way possible to help them through the trauma process. The organisation therefore renders a complete child protection service encompassing awareness programmes, prevention services, life skills education to schools, crisis intervention services for child rape victims, paralegal support and court case preparation, early intervention services, statutory services, as well as temporary safe care. Trained counsellors are available to assist telephonically on the toll-free 24-hour helpline, and emergency service social workers are available to help ensure the safety of children in need.

Volunteers are the lifeblood of any nonprofit. Local learners recently launched a small project for Child Welfare Bloemfontein by putting together comfort packs for victims.

WHAT VOLUNTEERING CAN DO FOR YOU? In a survey by the United Health Group in the US, volunteers reported that volunteering improved their mood and well-being by keeping them active, distracting them from their own problems, making them feel proud and purposeful and helping to reduce their stress levels.

We often think volunteering means to launch a project on a worldwide scale or reach 5 000 people at once – when in fact the small gestures of time or kindness add momentum to help initiate change in a community.

“The effect of volunteering therefore ties in with Vital’s fundamental principle, ‘healthy bodies, healthy minds’, which implies that a well-lookedafter body can make better, more informed choices,” says George Grieve, chairman of the Vital Health Foods Board. “So, as a business, but also as practitioners of healthy, wholesome living, we can make a positive difference in the lives of others.”

For more information about the Vital Foundation, visit www.vitalfoundation.co.za

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THE DIETICIAN IS IN

THE DIETICIAN IS IN Vital would like to introduce you to Angela. Our nutritional expert, Michelle Jooste, has been hard at work building a health plan for her that will not only make a difference in Angela’s life, but could help you too.

THE HEALTHY YOU ACTION-PLAN DIET • Planning is the key to optimal health in a busy lifestyle. If you fail to plan then you plan to fail. Spend 10 minutes every evening planning your meals for the next day.

• Keep healthy snacks in your desk drawer. Replace your sweets and chips with nuts and biltong. These healthy high-protein snacks will increase your metabolism and keep you satisfied for longer.

• Eat a snack or meal every three to four hours. Skipping meals and snacks decreases your metabolism and increases weight gain.

LIFESTYLE • Be aware of secret energy killers. Make sure to get enough sleep as a lack of sleep will steal your energy, affect your concentration and can cause mood swings.

Sleep deprivation will make you eat more high-energy and high-fat snacks.

• Alcohol can rob you of energy.

Do not drink more than one glass of wine or one cider in the evening.

Try to choose a few alcoholfree evenings or to limit it to the weekend, as alcohol will cause weight gain.

EXERCISE • Increased exercise will increase your energy levels, assist weight loss and improve heart health.

• Try different exercises instead of just walking on the treadmill.

Consult a personal trainer to assist you with what exercises to do in the gym. Try aerobics, spinning, boxing or yoga classes. You might just discover a new favourite hobby.

• Aim to exercise for an hour, three to four times per week.

SUPPLEMENTS • A good multivitamin is essential in a busy lifestyle.

Vital Women is a great multivitamin to support overall health and energy levels.

• V ital Omega 3 assists with artery health, healthy blood cholesterol and heart health. It will also assist concentration throughout the day.

• V ital Vita-Slim will assist in reaching your goal weight with a healthy lifestyle and exercise.

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ANGELA’S PROFILE: Age: 26 years old Height: 1.65 m Weight: 75 kg – to reach her ideal weight she needs to lose 7 kg Job: Accountant Stress level: Medium to high Marital status: In a relationship Diet: Tries to stay healthy,

but indulges in too many take-aways and sweets.

Exercise: Visits the gym twice a week, but only walks on the treadmill.

Social life: Attends lots of social events over the weekend, enjoys a busy personal life but finds it is starting to tire her out and affects her energy levels during the work week.

Family history: Heart disease and high cholesterol.

MICHELLE’S TIPS TO SUCCESS PRE-COOK MEALS Convenience food is the pitfall of every busy lifestyle. The best habit to adopt is to cook ahead. When making supper, try to make a big pot of soup or stew. Dish the left overs in small containers and keep it in your freezer as your own ‘convenience food’ for those evenings when you do not have time to make supper.

Home-made food is lower in fat and kilojoules. This will assist in weight loss and help you lead a healthier lifestyle.

MICHELLE JOOSTE - Vital Health Foods Nutritional Expert Contact Michelle on our toll-free nutritional helpline or ask her advice on our website.

THE OFFICIAL MAGAZINE OF VITAL HEALTH FOODS

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LIFESTYLE

It’s not possible to be peppy and upbeat all the time, but fortunately it is possible to do simple things that become habits and which make ‘happy’ our general status.

“Happiness is not something ready-made.

It comes from your own actions,” says the Dalai Lama. Of course, we can’t control external events that create stress and distress in our lives, but our approach to these situations can affect how well we deal with them. Certain regular habits can also help keep our ‘glass half full’, so we have more resilience when life throws challenges our way.

1. Keep a gratitude diary Numerous studies show that grateful people are more positive and have a greater sense of belonging and a lower incidence of depression and stress.

Happy habit: Every evening, write about three good things that have happened that day and for which you are thankful.

2. Get physical It’s a no-brainer, but exercise really does make you happier as it releases feelgood endorphins, both while you’re

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exercising and for the rest of the day – which is why some people find it addictive (careful now, don’t overdo it).

Happy habit: Start gently with a daily walk, and if you’re not a gym or running kind of person, find a form of exercise you enjoy – a salsa class, hitting a boxing bag or taking your dog for a walk.

3. Laugh … a lot When you laugh, you’re fully in the here-and-now. It tick(le)s all the boxes, basically – the worldrenowned Mayo Clinic encourages us to chortle, saying it’s like “internal jogging, raising your heart rate and blood pressure temporarily”. Laughter may boost the immune system and promote healing.

Laughing burns calories, increases morale and resilience, reduces stress and strengthens bonds between people.

Happy habit: Keep YouTube videos of things you find funny. Have a daily joke challenge with your colleagues.

4. Find your flow When we’re deeply involved in trying to reach a goal, or doing an activity that’s challenging but well suited to our skills, we experience a joyful state called ‘flow’, according to the excellent and helpful website The Pursuit of Happiness.

Happy habit: Find something that stimulates and challenges you and get happily lost in doing it.

5. Get your hands into some dirt Gardening is therapeutic for all sorts of reasons.

You’re out in the fresh air and sunshine (wearing a hat and sunscreen, of course), connecting with the earth, losing yourself in the task at hand and forgetting about your troubles, not to mention having the very great satisfaction of seeing something you’ve nurtured grow.

Happy habit: It doesn’t matter if it’s a garden or something in a pot – grow something.

LIFESTYLE

Happiness is not something ready-made. It comes from your own actions. – Dalai Lama

6. Help others People who are kind to and care for other people or creatures on a regular basis appear to be happier and less depressed.

Happy habit: Find out about volunteering with organisations close to your heart that benefit people or animals. It could even be something as simple as lending an ear to a person in your life who is struggling or lonely.

7. Have lots of (good) sex Romping with your lover keeps you young, perky and fit. Sex is an aerobic exercise – take note, couch potatoes – which keeps your immune system humming (and whistling), lowers your blood pressure, increases blood flow, stretches your limbs, improves sleep and lowers stress.

Happy habit: Need we say more?

09

FEATURE

ANDREA DU PLESSIS

Vital Health Foods Nutritional Expert

TAME YOUR APPETITE Don’t let your appetite boss you about. You can become its master by following these smart tips.

SMART SNACKING

ADD FLAVOUR

DRINK MORE WATER

Research has established the important role of snacking in appetite control. It is far better to eat smaller meals plus snack meals throughout the day than eating one or two large meals per day. Steer clear of high-sugar and starchy foods – they will leave you wanting more and more. The smart snacks are the ones with higher protein, fat or fibre content.

Research shows that we eat larger portions of bland foods and smaller portions of intensely flavoured and spicy foods. Many spices and intense flavour additions hold health benefits and may also actively suppress your appetite.

Don’t be shy with these flavour additions to your diet: • Cinnamon • Cocoa powder • Chilli • Ginger • Cumin • Cayenne pepper • Black pepper • Pesto • Soy sauce • Wasabi

At mealtimes, we often eat more than what we intend to or than necessary in terms of the nourishment we need. One of the reasons for this is that it takes over 20 minutes after you’ve started eating for your brain to register the sensation of satiety. To help reduce the risk of overeating, binge-eating or going for that second portion, drink water.

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One glass of water immediately before and one during your mealtime will fill you up quicker and will help you to feel satisfied sooner. Do not worry about the water diluting your digestive enzymes; your digestive system is very capable of breaking down the food you eat and water assists in the process.

FEATURE

500 kJ snack ideas to tame your appetite ½ diced apple with 100 ml Greek yoghurt, spiced with cinnamon and a seed sprinkle

175 ml full fat Greek yoghurt

Benefits The combination of the low-GI apple, yoghurt and seeds with the appetite soothing effects of cinnamon makes this a very smart and delicious snack.

The higher fat content and rich full flavour of this yoghurt will take the edge off your appetite. Sprinkle with a seed mix and a dash of raw cacao powder for some extra flavour and texture.

10–12 almonds

Snacking on small portions supports appetite control due to the high protein and fat content.

5 dried prunes

Prunes are packed with antioxidants that are anti-ageing and they are low GI, so keep you fuller for longer.

2 dates

Dates have a low GI level and their high concentration of fat and very intense flavour make for a snack that will keep you satisfied until your next meal.

1 ripe banana with cinnamon and lemon dressing

45 g lean biltong

Ripe bananas contain a substance that helps to decrease your appetite, which explains why they are so satisfying to eat when you are hungry. To enhance the health and appetite benefits, cut the banana into slices, squeeze the juice of half a lemon over and sprinkle with cinnamon.

Biltong is packed with protein, iron and other minerals. A substantial snack to arrest an out-of-control appetite.

STEP UP YOUR WORKOUT INTENSITY Have you ever noticed how out-of-control your appetite gets if you start exercising?

You are not alone. It is a known fact that exercise can increase appetite, more so in women than in men. That is why many people on a weight-loss programme shy away from exercise out of frustration in dealing with an out-of-control appetite.

However, did you know that intense exercise can suppress appetite, not only during exercise, but also for an extended period after? Yes, it is true, but only with very high-intensity exercise that lasts longer than 30 minutes.

This is due to the effect of exercise on the levels of ghrelin, referred to as the ‘hunger hormone’ because it is a powerful appetite stimulant.

Ghrelin increases appetite and cravings for energy-dense foods such as high-carbohydrate and high-fat foods. Ghrelin also reduces fat oxidation, making it hard for the body to mobilise stored fat reserves as energy. Research into the effects of exercise intensity on ghrelin levels has found that treadmill running at a high intensity significantly suppresses ghrelin, but treadmill running at a moderate intensity had no effect on ghrelin levels.

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FEATURE

APPETITE PITFALLS DOS AND DON’TS APPETITE PITFALL

APPETITE PITFALL

APPETITE PITFALL

Artificial sweeteners

Alcohol

High-carbohydrate diet

WHY THESE SHOULD BE AVOIDED

WHY THESE SHOULD BE AVOIDED

WHY THESE SHOULD BE AVOIDED

Apart from the fact that alcohol is a very effective appetite stimulant, it certainly does not support mindful eating. Losing your inhibitions after overindulging in alcohol plus the stimulating effects it has on your appetite is bound to lead to binge eating, especially if you’ve been following a strict eating plan.

Regular intake of refined sugar and starch spikes your blood glucose levels; this is followed by increased insulin to normalise blood glucose. The subsequent sharp drop in blood glucose levels increases appetite and triggers cravings for more sweet and starchy foods.

WHAT TO DO

WHAT TO DO

WHAT TO DO

Gradually reduce your intake of sugar, sweet foods and sweeteners. This is a way to reset your taste buds’ sweet taste perception, resulting in increased sensitivity to sweet tastes and a reduced need for sweetening.

To reduce your alcohol intake at functions, try to drink sparkling water with three to five drops of bitters. It adds a delicious flavour with negligible amounts of alcohol and no sugar. Add a few mint leaves for extra flavour and you have a festive party drink.

Seek out low-GI and wholegrain starches and try to avoid hidden sugars that are found in sweet confectionery, breakfast cereals, fruit juices, fruit yoghurt, iced teas, flavoured waters, sweet chilli and tomato sauces.

The intensity of sweetness of artificial sweeteners increases the craving for sweet foods and increases the sweet taste saturation point. People who use artificial sweeteners tend to eat more sweet foods than those who avoid them.

WIN! A VITAL SNACK HAMPER CLICK HERE TO ENTER

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VITAL’S FAVES

VITAL EXPERT

REVIEW You’re savouring your first bite of spaghetti with Napoletana sauce – and then you start thinking about the carbs and the fact that you are not running a marathon any time soon. But no more: the love-hate relationship between you and pasta is finally over.

Now there is a new way to have your pasta and eat it. The latest must-have kitchen appliance is the Microplane Spiral Cutter. Turn your zucchini, carrots

or butternut into the most delicious pasta-like noodles for your next pasta dish – without a side of guilt.

It’s a clever ploy to get your children to eat more vegetables. The Spiral Cutter creates thin ribbon-like vegetables which cook easily and quickly, and effectively replace your high-carb pasta. If you aren’t ready to make a big change then try half pasta and half vegetable noodles in your next dish.

Vital reviews the Microplane Spiral Cutter from Yuppiechef

FIVE-STAR RATING SYSTEM FOR THE MICROPLANE SPIRAL CUTTER Easy to use

No need for lengthy instructions.

It is like sharpening a big pencil.

Child friendly

Let your kids help with the cooking.

Just keep fingers clear of the blades.

Wastage

There is some wastage but the leftover vegetables can be used in your next stew or in a vegetable stock.

Set-up

No set-up or building necessary.

Cleaning

It is important to have a brush to clean the blades. Fortunately, it is dishwasher safe.

Worth the buy?

Yes, it is fun and healthy eating for the whole family.

WHAT ARE

ZOODLES? Zoodles are noodles made from zucchini (also known as courgettes or baby marrows). Used as an alternative to pasta or regular noodles, they make it easy to drastically reduce your carbohydrate intake and include more ‘hidden veggies’ into your favourite family meals.

TO MAKE THE ZOODLES: • Use a knife to cut thin, long sections of a large zucchini that you can cut into fine spaghetti-like strings.

• Alternatively, get a vegetable spiral cutter for long spiral strands of zoodles.

ZOODLES WITH PESTO (Serves four as a side dish, or two as a main) INGREDIENTS 4 large zucchinis, cut into zoodles 2 tablespoons of olive oil 3 tablespoons of basil pesto Salt and pepper to taste 2 tablespoons of pine nuts (optional) METHOD Heat the olive oil in a large non-stick pan over medium heat. Sauté zoodles for 1–2 minutes. Add salt and pepper to taste. Stir in basil pesto, sprinkle with pine nuts and serve hot as a side dish or cold as a salad.

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CONDITION CLOSE-UP

SKIN CANCER Skin cancer is one of the most common cancers worldwide and has a growing incidence in South Africa. As January is Skin Cancer Awareness Month, we share some useful information on awareness and prevention.

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CONDITION CLOSE-UP

THE PROBLEM Skin cancer is a disease caused mainly through overexposure to ultraviolet (UV) radiation. In sunny South Africa we usually think of the sun as the culprit, but UV radiation can also come from sun lamps and tanning booths. There are a variety of skin cancers, of which melanoma is the most dangerous.

Nearly all skin cancers can be treated effectively if they are found early, so knowing what to look for is important.

• U se a broad-spectrum (UVA/UVB) sunscreen with an SPF of 15 or higher every day. For extended outdoor activity, use a water-resistant, broad-spectrum (UVA/UVB) sunscreen with an SPF of 30 or higher.

• Apply 28 g (2 tablespoons) of sunscreen to your entire body 30 minutes before going outside. Reapply every two hours or immediately after swimming or excessive sweating.

• Keep newborns out of the sun.

Sunscreens should be used on babies over the age of six months.

• Examine your skin head-to-toe every month. *Source: The Skin Cancer Foundation

THE SOLUTION It has been proven that sunblock/ sunscreen is a good protector against skin cancer and decreases its development.

On top of this, sunscreen also helps protect your skin against photo-ageing (which happens as a result of overexposure to the sun’s rays). But sunscreen is only a tool that allows its users to spend time outside; it does not offer 100% protection.

MORE USEFUL TIPS: • S eek the shade, especially between 10:00 and 16:00.

• Do not burn.

• Avoid tanning and UV tanning booths.

• Cover up with clothing, including a broadbrimmed hat and UV-blocking sunglasses.

This month is about raising awareness regarding skin cancer and action towards preventing the disease, whether this is at home or within the community. Encourage family members to develop good habits when it comes to being outdoors and keeping their skin healthy.

THE VITAL EXPERT RECOMMENDS

VITAL MAXI B B vitamins, as found in Vital Maxi B, are crucial for dealing with daily stress and combating mental and physical fatigue. Added vitamin C aids absorption of B vitamins, functions as an antioxidant, and assists in maintaining healthy gums, skin and connective tissue.

015

HEALTH SNIPPETS WITH ANDREA

HEALTH SNIPPETS WITH ANDREA

ANDREA DU PLESSIS Vital Health Foods Nutritional Expert BSc Diectics, MPhil Exercise Science

POST YOUR QUESTIONS ON HER FACEBOOK PAGE

As a regular contributor on the SABC 3 show Expresso (weekdays 06:00–08:30), Andrea du Plessis is able to share her passion for good health achieved through nutrition, natural remedies and an active lifestyle. Read on for some guidance on what is current and of interest to you.

DOES YOUR DIET AFFECT YOUR SKIN? IF YOU THOUGHT UNWANTED PIMPLES, WRINKLES AND SCARRING ARE OUT OF YOUR CONTROL, THINK AGAIN. THERE ARE SOME CLEVER DIET STRATEGIES YOU CAN FOLLOW TO PREVENT OR DELAY THE ONSET OF THESE.

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SUGAR Sugar is a major culprit in contributing to acne through two mechanisms: • A high sugar intake is linked to increased levels of inflammation in the body, which aggravates the redness and swelling of pimples.

• Pimples that are red, swollen and sensitive sometimes involve a fungal infection of the skin. Recent studies found that sugar feeds these fungal infections, delaying the healing of acne due to the infection.

VITAMIN C Vitamin C is a vital component needed for the formation and maintenance of collagen, the skin’s soft structure that prevents sagging and maintains skin elasticity. As we age, collagen fibres degenerate, resulting in wrinkling and sagging of the skin. Therefore, a lack of vitamin C is linked to premature wrinkling. Home-made food is lower in fat and kilojoules. This will assist in weight loss and help you lead a healthier lifestyle.

HEALTH SNIPPETS WITH ANDREA

DID YOU KNOW? Vitamin C levels are reduced not only by cigarette smoke and pollution, but also by regular high-intensity exercise.

If you are an athlete or exercise more than five hours each week, a daily vitamin C supplement is needed to maintain your skin’s collagen structure.

B VITAMINS

• 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 • Tune in to Expresso, weekdays between 06:00 and 08:30 on SABC 3, for your daily Vital expert health tip

Cracks in the corner of your mouth and rough looking patches of skin may be linked to a lack of B vitamins. Supplementing with B vitamins speedily repairs these cuts and changes in skin texture.

Invest in a good skin multivitamin, which contains B vitamins, minerals and omega 3 oils.

WATER Dehydration can aggravate the appearance of fine lines and wrinkles, so to maintain your skin’s youthful glow, drink six to eight glasses of water a day. Step this up by opting for home-made iced rooibos tea (no sugar added, rather flavour with fresh mint leaves) to obtain the antioxidant benefits of the rooibos plant.

VITAMIN E When the skin is injured, scarring often occurs. Vitamin E from your diet is used by your body to repair damaged skin and reduce the risk of scarring. Eating foods rich in vitamin E such as avocado, nuts and seeds can support the healing from within. Vitamin E squeezed from a capsule can be applied twice daily onto newly formed scars or recent skin injuries (provided the wound is dry and not open or weeping).

This topical application of vitamin E promotes skin healing and reduces the risk of scarring.

Unfortunately, older scars cannot be removed or reduced by applying or ingesting vitamin E.

DID YOU KNOW? Sunlight aggravates scarring of the skin. Make sure any cuts, insect bites, acne wounds and other skin injuries are protected from the sun, ideally by covering it with a plaster or by applying a strong sun protection factor until the wound is completely healed.

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A VITAL FEAST

HEALTHY, BUT

OH SO TASTY It’s hard to imagine that a burger can be tasty if it isn’t made with a thick beef patty and all the trimmings. We challenge you to give our mushroom and lentil burger a try; you may be surprised at how tasty this substitute is – add a little beetroot and fig salad and you will be in heaven!

o s h O “ ” y t ta s 018 · JANUARY 2016

A VITAL FEAST

MUSHROOM & LENTIL BURGER ⊲ View the recipe

SERVINGS

INGREDIENTS • • • • • • •

1 tin lentils, drained 1 onion, finely chopped 100 g button mushrooms, grated Olive oil Fresh herbs: thyme, rosemary, oregano Black pepper Vital Original Soy Sauce

METHOD • Drain tin of lentils • In a non-stick pan, fry chopped onions until they are dark brown, almost dehydrated and caramelised.

• Remove onions from pan. In the same pan, over high heat, fry mushrooms in olive oil with fresh herbs, ensuring they too become dehydrated and caramelised. Add 10 ml Vital Original Soy Sauce and cook until most moisture has evaporated.

• In a mixing bowl, combine cooked onions, mushrooms and lentils. Squish together mixture with your hands. (Quite a bit of squishing is required to break up some of the lentils to ensure the mixture can stick together.) If the mixture is wet, try to drain off fluid and/or add a little bit of cake flour to bind properly).

• F orm into burger patties and in the same non-stick pan, fry them with a dash of olive oil, crisping and toasting the outside.

TO SERVE • 1 ciabatta roll, cut open and toasted • 1 slice grilled aubergine OR pickled red and yellow peppers • Rocket leaves • Sliced tomato 019

AAVITAL VITALFEAST FEAST

MARINATED RAW BEETROOT SALAD WITH FIGS, FETA & BLUEBERRIES ⊲ View the recipe

INGREDIENTS Salad: 2 tbsp toasted Vital Sunflower Seeds (Bold and Vital red) 2 medium or 4 small raw beetroots ½ cup red wine vinegar 6 figs, quartered 50 g wild rocket leaves 100 g feta cheese 50 g blueberries

Dressing: • 50 ml red wine vinegar • 1 tsp Vital Molasses • 30 ml olive oil

METHOD •

•

Lightly toast sunflower seeds in a pan over high heat and set aside to cool down. Clean beetroot and slice into thin slices. Marinate in vinegar for 15–30 minutes.

In a flat serving dish or platter,

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scatter rocket leaves and arrange beetroot slices and figs on leaves. Scatter crumbled feta cheese, toasted sunflower seeds and blueberries over salad. Combine dressing ingredients and serve chilled.

HOW TO

GROW YOUR OWN VEGGIE PATCH Not everyone is lucky enough to have green fingers, but with our foolproof guide to starting your first veggie patch, you will be well on your way. Happy gardening!

STEP 1

STEP 2

STEP 5

PICK THE PERFECT SPOT

DESIGN AND PLAN

HARVESTING

There are two basic approaches to designing a vegetable patch:

FULL SUN Most vegetables need at least six to eight hours of direct sun. If they don’t get enough light, they won’t bear as much and they’ll be more susceptible to attack from insects or diseases.

1. ROW CROPPING You place plants single file in rows, with a walking path between each row.

Here’s a hint: Allow at least 45 cm between your rows so you have plenty of room to work between them.

2. INTENSIVE CROPPING Intensive cropping reduces the area needed for paths, but the closer spacing of the plants usually means you have to weed by hand.

Remember: It is important not to make the bands wider than you can comfortably reach.

This is what it’s all about, so don’t be shy about picking your produce!

Many vegetables can be harvested at several stages.

Here’s a hint: If you don’t have a spot in full sun to plant a garden with vegetables, you can still grow many leafy vegetables such as lettuce and spinach. And if you’re in a hot summer climate, cool season varieties such as peas may do better in part shade.

STEP 3 PLENTY OF WATER Because most vegetables aren’t drought tolerant, you’ll need to give them a drink during dry spells. When thinking about how to plan a vegetable garden, remember the closer your garden is to a source of water, the easier it will be for you.

GOOD SOIL As with any kind of garden, success usually starts with the soil. Most vegetables do best in moist, well-drained soil that’s rich in organic matter.

DIGGING YOUR BEDS

STEP 6 STOP PESTS AND DISEASES Pests and disease are ongoing problems for most vegetable gardeners. Here are some general principles you can follow.

MOLES: Use fences to deter moles.

Make sure the bottom of the fence extends about 15 cm below the soil to stop the moles from digging underneath it.

Loosen your soil before you plant a garden with vegetables. You can either use a tiller or dig by hand. Check drainage by soaking the soil with a hose, waiting a day, then digging up a handful of soil.

SPRING INSECTS: Row covers, which are lightweight sheets of translucent plastic, protect young crops from many common insects.

STEP 4

FUNGAL DISEASES: Reduce fungal diseases by watering the soil, not the leaves of plants. If you use a sprinkler, do it early in the day so the leaves will dry by nightfall.

CARE AND FEEDING Once you’ve chosen your variety, your next step is to care for and feed your veggies. Most vegetables like a steady supply of moisture, but not so much that they are standing in water. About 3 cm of water per week is usually sufficient.

021

MONEY CHART

MONEY CHART WEIGHING IN ON SUPPLEMENTS Have you ever wondered whether supplements are an unnecessary expense?

Although vitamin and mineral supplements should not substitute wholefoods, they still play a key role in providing nutrients that may otherwise be eaten in less than recommended quantities. We have taken three of our Vital products and compared the prices to their wholefood counterparts.

VITAL SALMON OIL

PRICE COMPARISON

KEY INGREDIENT (PER CAPSULE): 500 mg Norwegian Salmon Oil RECOMMENDED DAILY INTAKE: Three capsules per day DID YOU KNOW? 255 g of Norwegian salmon = 3 capsules Vital Salmon Oil FACT FILE: Salmon oil is a high-potency natural source of omega-3 fatty acids, essential for supporting immune, cardiovascular and nervous system health.

Norwegian Salmon Recommended daily intake: R127.50 for 255 g Recommended monthly intake: R2 550 for 5 100 g

Vital Salmon Oil Recommended daily intake: R2.37 for 3 capsules Recommended monthly intake: R47.55 for 60 capsules

Side note: When you enjoy sushi or cooked salmon, you can still take a salmon oil supplement to reach your recommended daily intake. *Vital prices = online prices. Wholefoods prices = PnP price (not as cheap as Shoprite but not as expensive as Woollies – happy medium).

022 ¡ JANUARY 2016

MONEY CHART

VITAL CALCIUM COMPLEX

PRICE COMPARISON

KEY INGREDIENTS (PER TABLET): 400 mg calcium & 200 mg magnesium RECOMMENDED DAILY INTAKE: One tablet DID YOU KNOW? 800 g of broccoli = 1 tablet Vital Calcium Complex FACT FILE: Calcium is an essential mineral for strong bones and teeth. Magnesium is required for calcium absorption and helps maintain a healthy cardiovascular system.

Broccoli Recommended daily intake: R20.72 for 800 g Recommended monthly intake: R621.60 for 24 000 g

Vital Calcium Complex Recommended daily intake: R1.49 per tablet Recommended monthly intake: R44.79 for 30 tablets

Side note: Imagine having to eat almost 1 kg of broccoli a day? Not only is this a costly exercise, but also a physically demanding and unappetising one. Supplementation conveniently helps you get your recommended daily intake of calcium and magnesium.

VITAL MAXI C

PRICE COMPARISON

KEY INGREDIENT (PER TABLET): 1 000 mg vitamin C RECOMMENDED DAILY INTAKE: One tablet DID YOU KNOW? 13 small oranges = 1 tablet Vital Maxi C FACT FILE: Vital Maxi C contains a 1 000 mg dosage of vitamin C, a nutrient essential for healthy gums, skin and connective tissue.

Oranges Recommended daily intake: R14.30 for 13 small oranges Recommended monthly intake: R429 for 390 small oranges

Vital Maxi C Recommended daily intake: R2.50 per tablet Recommended monthly intake: R75.50 for 30 tablets

Side note: When considering what it will cost to get the recommended daily vitamin and mineral intake from wholefoods, supplementation proves to be not as expensive as perceived. Vital consistently endeavours to make supplementation affordable for all. Supplementation is thus not an unnecessary expense as it helps to maintain a healthy and balanced diet conveniently and cost-effectively.

023

COUPONS

A SUMMER GIFT FOR ALL VITAL MEMBERS! Enjoy a little summer gift from the Vital Club.

All you have to do is use the promo code “VC-SUMMER-GIFT” at checkout.

COUPONS

VC-SUMMER-GIFT

Ends 29 February 2016 / Limited to 1 per user *Ts&Cs apply

How do you redeem your promo code?

FOLLOW THESE SIMPLE STEPS TO APPLY YOUR CODE

choose a product

add to cart

proceed to checkout

enter coupon code

complete your order

VITAL MINI CORN CAKES The tasty better-for-you snack

www.vital.co.za