Vitalise March 2015

march 2015

# Issue 79

12 | FEATURE

Hypertension: Ease the pressure

REGULARS | 08 The dietician is in | 20 A Vital feast | 23 Health highlights | 24 Soy sauce extravaganza

www.vital.co.za

in this issue - Vitalise - Issue 79

{

issue 79 march 2015

}

inside This Issue

NUTRITION

LIFESTYLE

04 THE VITAL 12 feature FOUNDATION Hypertension: Ease 10 The workplace the pressure psychologist is in 16 condition close-up Keep calm and take a break Out of control 20 a vital feast

Snacking heaven editorial team

Proofreader

Editor

tania heyns

alison rITCHIE Contributing Writers

MAGAZINE DESIGN TEAM

Wilmarié Beyer

www.purepublishing.co.za

Andrea du Plessis Raquel Goaté

Food Styling

Pam Pillay

Illanique van Aswegen

Jody Turner

Photography

Nadine van Staden

Johan Wilke

02 · MARCH 2015

12 Stock Images Shutterstock

16 REGULARS 08 THE dietician is in 18 H ealth snippets with Andrea 23 health highlights 24 Chart

A soy sauce extravaganza

Competitions closing date:

30 APR

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

DOWNLOAD All this available for FREE at the click of a button

welcome - Editor’s letter

alison rITCHIE

- Vitalise Editor -

08

Editor's letter

T

here are not many things that unite humans universally, but food is one of the common denominators we all share. Our opinions, preferences and habits may vary but we need food to survive.

18

JOIN THE VITAL CLUB FOR FREE Please visit

www.vital.co.za

All the 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

Some people love experimenting with different flavours and new restaurants, while others merely eat to survive and couldn’t care less about what goes into their food. The different ways people interact with food may be endless; however, there has been a disconcerting increase in the number of people who have unhealthy relationships with food. If you are one of these people, you may have to implement dramatic changes to prevent severe consequences to your health.

Dieticians work ceaselessly to determine the best advice about what we should and shouldn’t eat. Hearing the words is easy enough, but the hard work is putting them into action. There is so much temptation and many easier and cheaper options available that will instantly gratify.

Staying on the health wagon is not for the weak-willed. It takes discipline and determination. Two other key factors to maintaining your health goals are knowledge

and planning. If you are more aware of what harm unhealthy food is doing to your body, you are less likely to partake in it.

Having a plan before you go shopping can be critical; if you are armed with your list and make no deviations, the battle is half won.

We understand this challenge and are here to take it on and provide the assistance you need to stay healthy. Firstly, Pam Pillay’s article on hypertension and what critical life changes can prevent and reduce it is a mustread. Andrea du Plessis adds her creative, healthy and tasty snacking solutions on page 16 – trust, me these recipes will get you thinking about your snacking habits in a totally different way.

Our Vital Feast offers canapés that will not only make your dinner parties popular, but your guests will thank you for not adding to their kilojoule count. Lastly, we offer a soy sauce extravaganza on page 24 with even more recipes to add to your arsenal of healthyeating options. A challenge – yes; doable – most certainly.

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

ONE RAND CAMPAIGN GROWS HEALTHY FAMILIES AND HEALTHY HOMES The R1 Makes a Difference campaign has had overwhelming success the past year as the Vital Foundation has raised R5Â 928 299 which will all be donated to organisations that fight woman and child abuse. The Vital Foundation would like to extend its thanks to the public, as they have made this possible with the purchase of every Vital supplement. To date, a total of 28 organisations have received funding for the work they do.

R5 928 299

For every Vital supplement purchased, Vital Health Foods will donate R1 to the Vital Foundation – which has been created to support organisations in the fight against woman and child abuse.

Vital Foundation beneficiaries O Bethlehem Child and Family Welfare Centre O Compass O Ikhwezi Women’s Support Centre O Justice and Women (JAW) O L’Abrie de Dieu Safe House O Sisters Incorporated O Theodora Ndaba Victim Support Centre O GRIP – Rape Intervention Programme O Masithethe Counselling Services O MOSAIC O People Opposing Woman Abuse (POWA) O Lifeline Childline Western Cape

O Bobbi Bear O J-Bay Trauma Support Centre O Agisanang Domestic Abuse Prevention and Training O Al-Fidaa Foundation O The Parent Care Centre O SOS Children’s Village O Jelly Beanz Inc O Jo’burg Child Welfare O Living Waters Ministries O The Omega Centre O Safeline Child Abuse Treatment and Prevention Centre O Sonke Gender Justice Network O Yokhuselo Haven O Philiza Abafazi Bethu O WMACA O Heaven’s Shelter House

Beneficiaries close-up: The Justice and Women (JAW) organisation will be reaching out to a community just outside of KwaZulu-Natal to help implement a programme that will support women and child victims of sexual violence among traditional leaders and community members.

Sensitive issues like sexuality and sexual abuse are difficult to approach in certain communities due to cultural practices and tradition. JAW tries to resolve this by combining two existing projects. The first project focuses on deepening people’s understanding of their sexual and reproductive health, while the other tackles sexual reproductive rights. JAW respectfully works on having conversations in the community with its leaders and key role players.

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

05

THE VITAL FOUNDATION

SHAIKING THINGS UP Zubeida Shaik is a Vital Foundation committee member and an activist who inspires action. From humble beginnings in Davidsonville, Johannesburg, she has had personal experiences that have led her to a life of fighting for what is right regardless of what people consider to be normal.

Having a ‘no nonsense’ woman of valour and virtue as a mom, Shaik observed her mother’s fearless interference when witnessing abuse. It was a turning point that made her realise that someone had to do it. She was unable to ignore imbalances and learnt to stand up and fight for justice for those unable to raise their voices on their own.

As a survivor of domestic violence and marital rape herself, Shaik is particularly passionate about creating safe spaces for victims, survivors and their families in which to share their stories in an effort to regain their personal power.

“I understand the chains that bind the victim to their abusers. I also know it’s possible to break free. This is what drives me, what makes me refuse to let go… I have had much success over the years by sharing my personal story. When survivors witness the possibilities it provides the necessary encouragement to reach out for that change.”

One Billion Rising In 2013 and 2014, Zubeida had the unique honour of working with 200 global activists on the global One Billion Rising campaign representing South Africa – growing the scope and reach of her advocacy work considerably.

Her work primarily focused on finding creative ways of directly engaging different communities and other role players contributing to policy and public opinion on issues related to gender and prejudice-based violence.

“I was able to broaden my focus from working with women and children trapped in domestic violence situations, to forming strategic partnerships with other organisations in civil society, public service and the private sector. These partnerships allowed us to holistically examine gender and prejudicebased violence and work with survivors, victims and perpetrators to try and find an escape from its darkness.”

“When looking back at my life, and the roles I assumed in so many people’s lives, even from a young age, I believe in many ways, I’ve always been an activist. Always questioning injustice, and very often ostracised for questioning what others considered societal norms. In the community I was raised, domestic violence was one of those societal norms.”

Read more about One Billion Rising  www.onebillionrising.org

Voices of Women Shaik is most proud of her contribution to Voices of Women, a national campaign of the South African legislative sector. This campaign created platforms for women’s participation in South Africa’s democracy, and extended to creating safe spaces for much-needed healing and social cohesion.

Shaik has always felt strongly that to make a tangible difference, everyone should become involved with justice for gender and prejudice-based violence. This is not a women’s issue, an individual issue, or even a community issue; it is a global crisis that demands a global response. Meaningful impact can only be achieved if there is a global response and co-operation at all levels of societal influence.

“I believe that if each individual starts by making small changes in their immediate area of influence, this will have a ripple effect that will ultimately result in a paradigm shift that forces a local, national, transnational and global conscientiousness of the severity of the problem.”

07

the dietician is in

Nutrition update

POTASSIUM Potassium is an important mineral in the body. Its function as an electrolyte means that it helps to conduct electricity in the body, which makes it crucial for heart function. It also plays a role in muscle contraction and is therefore important for normal muscle function. Eating a diet rich in fruits and vegetables in particular will provide adequate potassium. Some foods rich in this essential mineral are bananas, potatoes, citrus fruits, avocados, tomatoes and most meats.

FAQs

Answers to frequently asked questions I suffer from low blood pressure and often find myself feeling dizzy and fainting. What supplement can I take to help raise my blood pressure?

pam pillay - Vital Health Foods Nutritional Expert 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 路 MARCH 2015

Low blood pressure or hypotension does cause symptoms such as dizziness and fainting. This is due to the low flow of blood through the arteries and veins. Eating salty foods and taking supplements with blood pressure-raising properties can help with this.

I would recommend Vital Vitacharge. This product contains ginseng which will raise your blood pressure quite effectively.

I suffer from high blood pressure and I am on medication to control it. Are there any natural

options available that will ensure a healthy blood pressure?

Along with your medication, I would recommend Vital Blood Pressure. This supplement contains all the nutrients that have been found to help with supporting healthy circulation and blood pressure.

PRODUCT FOCUS

Remember, besides these two interventions, you need to also look at your diet and activity levels. Eating foods rich in potassium and low in sodium and engaging in daily moderate-intensity cardiovascular exercise will give you even greater control.

WIN! A Vital VItacharge hamper Click here to enter

Vital Vitacharge Ginseng extract, traditionally used for vitality, is combined with high-strength B vitamins, choline, inositol, vitamin C and selected minerals to support and boost you when you need it most.

VITALISE T H E O F F ICI A L M A G A Z IN E O F V I TA L H E A LT H F OO D S

JOIN THE VITAL CLUB to shop with a 20% discount shop now

OUT NOW! FREE DIGITAL MAGAZINE AVAILABLE ONLINE AND DOWNLOADable

W W W.V ITA L .CO. Z A

THE WORKPLACE PSYCHOLOGIST IS IN

keep calm AND take a break If you’re constantly exhausted, feed on coffee and survive on wine, this article might be for you.

N

obody is too rich, too powerful or too perfect to be exempt from this. Whether you are an overworked executive, an anxious student or a sleep-deprived young mother having to deal with constant stress, you may be suffering from burnout. When you’re burned out, problems seem insurmountable, everything looks bleak, and it’s difficult to gather the energy to care – let alone do something about your situation. The unhappiness and detachment burnout causes can threaten your job, your relationships and your health. A recent study at the University College London (UCL) found that those spending more than 11 hours a day at work have a 67% increased risk of having a heart attack.

Burnout is not a simple result of long hours; it is a psychological response to consistent stressors. The cynicism, depression and lethargy of burnout can occur when you’re not in control of how you carry out your job, when you’re

010 · MARCH 2015

working towards goals that do not resonate with you, and when you lack social support.

This situation is usually further aggravated by the proverbial frog in warm water situation.

The burned-out individual has often been under the constant stress for so long that it seems perfectly normal to them. It often takes an outsider to open their eyes, or a major episode to shake them back to reality. In addition, a typical Type A personality is often too driven (dare I say “proud”) to acknowledge that he or she is losing control. But burnout can be prevented and healed.

THE WORKPLACE PSYCHOLOGIST IS IN

SIGNS OF BURNOUT ⊲⊲ Depleted energy, chronic fatigue (sometimes aggravated by symptoms of insomnia) ⊲⊲ Loss of purpose, meaning and motivation ⊲⊲ Absenteeism and/or tardiness ⊲⊲ Feeling out of control ⊲⊲ Accomplishing less, lower productivity ⊲⊲ Frustration, cynicism and other negative emotions. You might notice that you are being more pessimistic or cynical than usual. ⊲⊲ Cognitive problems like forgetfulness or impaired concentration. ⊲⊲ Isolation and a negative influence on your interpersonal relationships. You might be less interested in spending

time with others or find yourself more impatient with others. ⊲⊲ Not looking after yourself. Often people who are not coping would engage in unhealthy coping strategies like drinking too much, smoking, being too sedentary, eating too much junk food, or not getting enough sleep. They could also be relying on sleeping pills to sleep, drinking more alcohol at the end of the day to relax or drinking more coffee in the morning to get going. ⊲⊲ Physical symptoms like chest pain, difficulty to breathe, heart palpitations, gastrointestinal problems and headaches.

Start a gratefulness journal or jar.

Fill it with things that you are grateful for on a daily basis.

HOW TO PREVENT BURNOUT Wilmarié Beyers - Vital Health Foods HR Executive Wilmarié is a registered industrial psychologist (MA Industrial Psychology).

Her passions are positive psychology, people development and behavioural assessment. She encourages a balanced approach to health by focusing on the physical, emotional, mental and spiritual levels.

✓✓ Take regular breaks to stretch, rest and renew your mind. Exercise or at least do some muscle stretches. ✓✓ Focus on breathing correctly. Remind yourself to take deep breaths from your belly instead of shallow breaths from your chest. ✓✓ Sleep enough. While sleeping less than six hours per night is a major risk for burnout, getting more sleep can actually improve your memory. ✓✓ Make sure you take your allotted leave days and take a quick break

from your desk during lunchtime.

Counter to what you may be thinking, working through your lunchtime might not be productive at all. ✓✓ Start a gratefulness journal or jar.

Fill it with things that you are grateful for on a daily basis. Positive emotions build your resilience and provide perspective on your situation. ✓✓ Do not be afraid to cut back on commitments that are too draining.

011

feature

HYPERTENSION:

EASE THE PRESSURE

Current statistics place heart disease, stroke or cardiovascular disease (CVD) as the second leading cause of death in South Africa after HIV/Aids. It has devastating effects across all races, cultural groups and economic brackets. Heart attacks and strokes are often the consequence of uncontrolled hypertension. Pam Pillay investigates and provides some advice on how to make the appropriate changes.

012 路 MARCH 2015

feature

Hypertension or high blood pressure refers to a condition in which the pressure or force of the blood through and against your arteries is so high that it causes damage to these arteries and heart.

Interpreting your readings A normal reading would be below 120/80 mmHg. Readings over this increase your risk of cardiovascular disease.

⊲ Mild hypertension would show readings of 140/90 mmHg. ⊲ Severe hypertension would show readings of greater than 160/100 mmHg.

What causes hypertension?

There are two types of hypertension, namely primary and secondary hypertension.

•

•

There is no identifiable cause of primary hypertension, which is also referred to as essential hypertension, and it gradually develops over many years.

Secondary hypertension is caused by an underlying medical condition or even certain medication. Examples are adrenal gland or kidney disorders, thyroid disorders, alcohol or drug abuse and using chronic and over-the-counter cold and flu remedies as well as pain killers. It presents suddenly and can cause much higher readings than primary hypertension.

What are the symptoms?

Hypertension is often referred to as a silent killer due to the fact that there are no signs or symptoms that present as a warning even when the reading is dangerously high. Often signs like a dull headache, dizziness or nosebleeds will present when the blood pressure has reached a life-threatening stage.

Risk factors There are a number of risk factors that can contribute to the development of hypertension.

A few of these are: • Family history

• Gender • Obesity • Smoking • Lack of exercise

• Race • Age • Stress • Alcohol • Poor diet

of salt per day, almost double the recommended amount of less than 5 g (one teaspoon).

Salt helps to regulate the body’s fluid balance and to maintain healthy blood pressure levels. An excessive intake can increase the risk of developing high blood pressure, which can result in stroke, heart disease and/or kidney failure, as well as cause the body to retain too much water.

Treatment Routine check-ups allow one to successfully control blood pressure to prevent further damage. Treatment must include the following: Medication There are a number of antihypertensive drugs and diuretics available. It is crucial that these drugs are taken while working on reducing other risk factors.

Exercise Exercise or physical activity done at moderate intensity will help control your blood pressure, maintain a healthy weight, strengthen your heart and help reduce stress levels, all of which lead to a healthy blood pressure reading.

Diet Studies have shown that many South Africans are consuming a poor diet, low in fruit and vegetables and high in fat and sugar. It was also found that one in three South Africans suffer from hypertension and that the salt intake of most South Africans was too high – about an average of 11 g

013

feature

Pam Pillay - Vital Health Foods Nutritional Expert -

TIPS TO REDUCE SALT INTAKE

SALT-FREE SEASONING SOLUTIONS

✓✓ Use as little salt as possible during food preparation. Do not add extra salt to food after cooking. ✓✓ Look for lower sodium foods rather than their standard versions. ✓✓ Be aware of sodium-containing additives like disodium phosphate, monosodium glutamate, sodium alginate, sodium benzoate, sodium hydroxide, sodium propionate and sodium bicarbonate. It would be impossible to avoid all of these, but you can choose to limit those that you do not really need. ✓✓ Read labels. Sodium content should be less than 140 mg per serving or per 100 g of food. ✓✓ Avoid prepared meals containing more than 400 mg of sodium per serving. ✓✓ Foods described as ‘broth’, ‘cured’, ‘corned’, ‘pickled’ and ‘smoked’ usually contain sodium. ✓✓ Limit the intake of processed meats, as this can easily contribute up to 75% of the sodium content of your diet.

Fish: Dry mustard, tarragon, bay leaf, green pepper, marjoram, fresh mushrooms, onion, oregano, basil, garlic, thyme.

014 · MARCH 2015

The Vital Expert recommends

Vital Soy Sauce

Beef: Steak and roast beef: Rosemary, black pepper, bay leaf, thyme, clove, basil, oregano, nutmeg, tarragon, marjoram, sage, green pepper, fresh mushrooms Beef stew: Chilli powder, bay leaf, caraway, marjoram Meatballs: Garlic, thyme, basil, oregano, onion, thyme, black pepper, dry mustard Beef stroganoff: Red pepper, onion, garlic, nutmeg, curry powder.

Soy sauce has been around for centuries. In fact, it can be traced back a remarkable 4 000 years to early Asia, where people preserved meat and fish in salt and the liquid from the meat was then used as a base for broths and seasoning. It’s great for kebabs, marinades, stir-fry, fondues and even sushi.

Poultry: Roast chicken: Ginger, garlic, onion, thyme, tarragon Barbeque chicken: Garlic, dry mustard, allspice, basil, oregano Boiled/steamed chicken: Lemon juice, fresh WIN! orange, dried apricots, apricot A Vital juice, parsley, garlic, sage, soy sauce thyme, paprika

hamper

Click here Vegetables: Broccoli: to enter Basil, marjoram, nutmeg, onion, sesame seed Cabbage: Onion, nutmeg, clove, allspice Carrot: Ginger, nutmeg, onion, dill Cauliflower: Dry mustard, basil, paprika, onion Tomatoes: Oregano, chilli powder, dill, onion Spinach: Thyme, nutmeg, garlic, onion

message board

kind regards Your feedback

Please email health@vital.co.za

key BENEFITS: Free from azo-colourants, tartrazine and aspartame Wheat-free Preservative-free and MSG-free

Vital Mini Rice Cakes “I just wish to complement Vital Health Foods on your amazing Vital Mini Rice Cakes! I used to be addicted to airpopped popcorn, but it always made me feel bloated and I broke a couple of teeth on kernels. Now that I’ve switched to Vital Mini Rice Cakes I don’t have either of these issues! I am very set on watching my weight and it’s hard to find healthy, good-tasting snacks.

Thank you! I’ll stock my cupboards with your product now.”

“I would like to commend and thank you for a wonderful snack option. It definitely is a healthy alternative to junk food. I’ve been addicted to junk food for the past two years now, and it has been taking a toll on my health. I felt fatigued at times, but I’ve found your Vital Mini Rice Cakes to be just as satisfying as junk food – but healthier. My favourite flavour has to be the Balsamic Vinegar & Sea Salt flavour.

I am also really pleased that they are available in the 125 g packet.”

Chanelle Jacobs, Rustenburg, GAUTENG

Edrei Ramadu, Umkomaas, KWAZULU-NATAL

MUST-HAVE

Magnesium Magnesium is the eighth most abundant mineral on Earth, and the third most abundant in seawater. More significantly, it is the fourth most abundant mineral in the human body and it is necessary in over 300 different enzymes in your body.

These enzymes are responsible for the creation of adenosine triphosphate (ATP), the energy molecules of your body; proper formation of bones and teeth; relaxation of blood vessels; action of your heart muscle; promotion of proper bowel function; and regulation of blood sugar levels.

Symptoms of magnesium deficiency: • • • • • •

Numbness and tingling Muscle contractions and cramps Seizures Personality changes Abnormal heart rhythms Coronary spasms

These dietary factors can also deplete magnesium: • •

• • • •

Consumption of caffeine Consumption of sugar (it takes 28 molecules of magnesium to metabolise a single glucose molecule source) Consumption of processed food Consumption of alcohol Consumption of produce from depleted soil Consumption of foods high in phytic acid

What can you do to increase magnesium intake?

VÖOST Magnesium helps maintain healthy nerve tissue and muscle function; it’s essential for nerve-muscle transmission and it will regulate muscle contraction.

VÖOST is free from dairy, lactose, soy, wheat and yeast, making it an allergy-safe product for children and adults.

015

condition conditionclose-up close-up

OUT OF CONTROL BINGE EATING

016 路 MARCH 2015

condition close-up

Binge eating is one of the most common eating disorders. It is a very serious condition affecting one to five percent of all adults. The symptoms are related to uncontrollable eating, resulting in weight gain. People with this condition often tend to eat large amounts of food, beyond the point of feeling full, losing control over their eating.

T

his behaviour is normally a way of coping with depression, stress or anxiety; many people with binge eating disorder use food as a way to cope with unresolved problems. Finding comfort in food often leads to further feelings of sadness and guilt about not being able to control their eating, which increases stress and fuels the cycle.

Did you know?

Binge eating disorder is more common in women.

Symptoms Most people overeat from time to time; however, eating large amounts of food does not mean that a person has binge eating disorder.

People suffering with binge eating disorder have the following symptoms weekly for at least three months: • Often eating what others would consider an abnormally large amount of food (even when not physically hungry).

• Unable to control what or how much is being eaten.

• Eating more rapidly than usual.

• Eating until uncomfortably full.

• Eating alone out of embarrassment at the quantity of food being eaten.

• Feelings of disgust, depression or guilt after overeating.

Complications

Tips!

The major complications of binge eating disorder are the conditions that often result from being obese, including: • Diabetes • High blood pressure • High cholesterol • Gallbladder disease • Heart disease • Shortness of breath • Certain types of cancer • Menstrual problems • Decreased mobility (inability to move around) and tiredness • Sleep problems.

Vital Molasses: Great sugar substitute, for that little bit of sweetness.

Vital Green Tea: Known for its metabolism-enhancing effects, aiding weight loss through a process termed thermogenesis.

What To Do Encouraging healthy eating habits and having a realistic approach to food might be helpful. The goal for people with binge eating disorder is to gain control over the eating behaviour.

For more tips on healthy snacking habits, turn to page 18 for some invaluable advice from Andrea du Plessis.

WIN! A vital food hamper Click here to enter

People who have binge eating disorder also tend to experience: • Fluctuations in weight • Feelings of low self-esteem • Loss of sexual desire • Frequent dieting.

017

health snippets with andrea

NUTRITION NEWS

SENSIBLE SNACKING Does guilt-free snacking exist? The answer is yes, as long as you are disciplined and stay away from the unhealthy options as they are the main contributors to weight gain. Unhealthy snacking can easily add as many kilojoules as your energy intake from three meals, so look out for snack options with a kilojoule count that you can monitor and keep track of.

Vital Health Foods Nutritional Expert BSc Dietetics, MPhil Exercise Science

Post your questions on Post heryour Facebook questions page 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 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.

018 · MARCH 2015

Snack-time is good for you ⊲ The digestive system copes better with food intake divided into small portions throughout the day.

⊲ Healthy snacks help to add valuable nutrients that are scarce in the staple foods we consume during main meals. ⊲ Snacking can help with appetite control, notably if the snacks are rich in protein and healthy fats

⊲ Snacking can support weight loss – regular eating helps maintain a fast metabolism. What you eat, of course, is as important as how much you eat.

Keep in mind Portion control vs. kilojoule counting Sensible snacking is incorporating healthy food items that can be enjoyed in moderation. Be sure to check the labels on your snack foods and try to stay at about 500 kilojoules or less per portion to prevent excessive energy intake that would result in weight gain.

When snacking derails the diet Late-night snacking and snacks purchased on the run prove to be the ones that most contribute to unhealthy eating and excessive energy intake. Plan for these eventualities by stocking your latenight snack cupboard with healthy options, and always carry healthy snack options with 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.

Five handbag snacks (500 KJ) 10–12 almonds Snacking on small portions supports appetite control due to the high protein and fat content.

five latenight snacks (500 KJ) Camomile tea + two rice cakes with cottage cheese and honey The combinations of camomile tea, dairy and honey is known to boost feel-

5 dried prunes Prunes are packed with antioxidants that are anti-ageing and they have a low GI, so they will keep you fuller for longer.

Summer snack delights with Vital

30 g Vital Mini Rice Cakes These rice cakes are made with brown rice and are gluten free, ideal for an inbetween snack.

20 g dark chocolate

45 g lean biltong

Dark chocolate is lower in sugar than regular milk chocolate and supports mental alterness due to theobromine in the cocoa.

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

good serotonin levels and calm an anxious mind.

Half a cup of carrot sticks with a quarter cup of low fat hummus

One medium banana + one teaspoon peanut butter Not only a yummy combo, but rich in potassium and protein, important nutrients for rest and recovery.

This taste combination is magic and a snack that will chase away a nightmarish late-night appetite.

Two corn cakes with avocado and lemon

Half a cup of Greek yoghurt with one tablespoon of blueberries

An ideal way to cram more omega-9 oils into your diet to support a healthy heart.

Greek yoghurt is delicious on its own and very filling due to its high fat content.

019

A VITAL FEAST

snacking

heaven Impress your guests with our delightful canapés – they are delicious and fuss free.

020 · MARCH 2015

A VITAL FEAST

⊲ View the recipes

TANGY TZATZIKI Checklist

Vital Mini Rice Cakes, flavour of your choice Cucumber Tzatziki Lemon zest for garnish

Method

Top mini rice cake with a thin slice of cucumber, a dollop of tzatziki and garnish with lemon zest.

CAPRESE DELIGHT Checklist

Vital Mini Rice Cakes, flavour of your choice Mozzarella cheese, sliced 1 fresh basil leaf 1 slice of cherry tomato Basil pesto

Method

Top mini rice cake with a small slice of mozzarella cheese, one fresh basil leaf, one slice of cherry tomato and a few drops of basil pesto.

WIN! A Vital SNACK hamper Click here to enter

CHILLI HUMMUS Checklist

Vital Mini Rice Cakes, flavour of your choice hummus Vital Chilli Soy Sauce Fresh coriander, chopped Fresh chillies, chopped

Method

Top mini rice cake with a generous spread of hummus, top with a few drops of Vital Chilli Soy Sauce and garnish with fresh coriander and a sprinkle of chillies.

021

A VITAL FEAST

⊲ View the recipe

SUNFLOWER MINTY NUT SPREAD Checklist

½ cup Vital Sunflower Seeds ½ cup ground roasted peanuts or sugarless peanut butter 1 bunch of coriander, stalks removed 1 bunch of mint, stalks removed 2 green chillies, chopped ½ teaspoon ginger and garlic ½ teaspoon sugar 2 teaspoons lemon juice 2 teaspoons olive oil 1 tablespoon water Salt to taste

WIN! A Vital SUNFLOWER SEEDS hamper Click here to enter

Method

• • • • • •

022 · MARCH 2015

Grind sunflower seeds and peanuts in a processor and blend to a fine consistency.

Remove from blender and set aside.

Add coriander, mint, chillies, ginger and garlic, sugar, lemon juice, olive oil and water to the blender and blitz until it reaches a thick liquid consistency.

Add ground sunflower seeds and peanuts to the mixture and blend until combined.

Finally add salt to taste.

Spread on your favourite health bread or Vital Mini Rice Cakes.

HEALTH HIGHLIGHTS

Health Highlights 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.

pam pillay

- Nutritional Expert -

Pack size: 500 g

Pack size: 750 g and 4 x 40 g strips

VITAL MOLASSES

VITAL TOASTED MUESLI

Vital’s superior-grade molasses is made with all the original goodness of sugar cane, and contains significant amounts of various health-promoting vitamins, minerals and trace elements.

Great-tasting Vital Toasted Muesli contains a blend of toasted multigrain ingredients for a crunchy and energising breakfast, and is ideal for those suffering from wheat intolerance. Put a jump in your early-morning step with this unique combination of oats, pumpkin seeds, almonds, sesame seeds, linseeds, raisins and molasses.

Product features • Natural source of iron, calcium, potassium, magnesium and B vitamins • Suitable for vegans • Sweetener and flavour enhancer Free from • Fat and preservatives Tip Use Vital Molasses as a natural, energising, mineral-dense sweetener and flavour enhancer. It is ideal for baking and adds a wonderful and distinct sweetness and flavour. It can be poured over porridge or simply used as a spread.

www.vital.co.za

Product features • Made with toasted oats, whole almonds, pumpkin seeds, oat bran and raisins • Wheat free • High-fibre multigrain • Very low in sodium Free from • Sulphur dioxide and preservatives Tip 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.

ANDREA DU PLESSIS - Nutritional Expert -

WIN! A vital food hamper Click here to enter

soy sauce

a soy sauce extravaganza

WIN! A vital soy sauce hamper Click here to enter

Vital original soy sauce

vital chilli soy sauce

Benefits • MSG Free

Benefits • 44% less sodium • MSG Free

Recipe Spicy Vegetable and Tofu Stir Fry Marinate one cup cubed tofu in the following sauce: • Two tablespoons Vital Original Soy Sauce with 1/2 cup vegetable stock • One tablespoon minced fresh garlic • One tablespoon minced fresh ginger • One tablespoon minced fresh chilli Method Heat 15 ml sesame oil in a wok and stir-fry thinly sliced red onions, carrots, mushrooms, broccoli florets and baby corn for one minute. Stir in tofu, cover and cook for two to three minutes until vegetables are tender.

Serve with basmati rice.

Recipe Sweet Chilli Mange Tout and Prawn Stir-Fry Marinate 500 g prawn tails in Vital Chilli Soy Sauce for 30 minutes.

Method Heat 15 ml sesame oil in a wok and stir-fry prawns with 1/2 cup chopped spring onions, two cups thinly sliced red and yellow peppers and one cup mange tout (snow peas).

Remove from the heat and stir in two tablespoons sweet chilli sauce. Serve with rice noodles.

vital garlic, ginger & sesame soy sauce

vital thick sweet ‘n sour soy sauce

Benefits • 60% less sodium • MSG free

Benefits • 44% less sodium • MSG free

Recipe Asian Gingered Fish Marinade Combine 1/4 cup Vital Garlic, Ginger & Sesame Soy Sauce, sesame oil, rice vinegar, minced garlic, minced ginger, chopped onion and freshly ground black pepper to taste.

Marinate fish or seafood for 30 minutes.

Recipe Honeyed Soy Sauce Marinade Combine 150 ml Vital Thick Sweet ‘n Sour Soy Sauce, 100 ml olive oil, one tablespoon honey, two tablespoons freshly chopped ginger, 1/2 teaspoon crushed fresh chilli and five basil leaves.

Marinate chicken, fish or meat for 30 minutes to an hour.

coupons

FREE SHIPPING FOR ALL VITAL CLUB MEMBERS! In addition to a 20% discount promo Code: VC-FREE-SHIPPING SHOP NOW Ends 30 April 2015 Limited to one per user

How do you redeem your Promo Code?

Follow the steps below to apply your code

choose a product

add it to cart

proceed to checkout

enter coupon code

complete your order