MARCH 2016
# Issue 85
12 | FEATURE
TOP 10 KITCHEN RULES
SHOP NOW WITH YOUR 20% DISCOUNT AT THE VITAL ONLINE STORE
REGULARS | 06 The dietician is in | 08 Wealth health | 18 Vital feast | 22 Your at-home workout
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IN THIS ISSUE - Vitalise - Issue 85
{
ISSUE 85 MARCH 2016
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INSIDE THIS ISSUE
04
NUTRITION
LIFESTYLE
16 REGULARS
12 FEATURE Top 10 kitchen rules 14 CONDITION CLOSE-UP Sick of the drip? 18 A VITAL FEAST Wheat-free breakfast delights
04 THE VITAL FOUNDATION 08 FEATURE Wealth health 22 HOME EXERCISES Your at-home workout
06 THE DIETICIAN IS IN 11 VITAL’S FAVES 16 H EALTH SNIPPETS WITH ANDREA 21 VITAL’S HOW TO
EDITORIAL TEAM Editor ALISON RITCHIE
DESIGNED & PUBLISHED BY
COMPETITIONS CLOSING DATE:
WWW . PUREPUBLISHING . CO.ZA
Contributing Writers ADRI BORMAN ANDREA DU PLESSIS ANGELIQUE JOHNSON MICHELLE JOOSTE DANIELA MASSENZ JODY TURNER NADINE VAN STADEN
Sub-editor TANIA HEYNS
02 · MARCH 2016
Stock images SHUTTERSTOCK
06
30 APR 2016
Food Styling ILLANIQUE VAN ASWEGEN
Photography JOHAN WILKE
Stock Images SHUTTERSTOCK
VITAL CLUB QUERIES Please direct any Vital Club queries to our administrator via e-mail vitalclub@vhf.co.za or tel. 021 900 2500.
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WELCOME - Editor’s letter
ALISON RITCHIE
- Vitalise Editor -
EDITOR'S LETTER I recently read an article that was trying to show that there was no value in using bay leaves. The author believes that it is a superfluous herb needlessly added to ingredient lists – that provides no flavour enhancement or nutritional value. The article was amusing. Despite her conviction, she interviewed numerous chefs who did not agree with her, this only fuelled her beliefs.
22 JOIN THE VITAL CLUB FOR FREE PLEASE VISIT
I chuckled at this woman, and her relentless mission, but it’s actually a familiar situation for many consumers. Do we really understand the ingredients we are putting into our food, and does it deliver what it promises on the label? If you were to ask Vital’s Customer Care Specialist, she would definitively say “no”. Consumers are struggling with an information overload. It is difficult to figure out what is substantiated and what is a merely a myth. Like the (ig)noble bay leaf?
Call 0800 22 33 11 toll-free
Email health@vital.co.za
This issue of Vitalise delivers on our promise to be your health partner. We’ve looked at every facet of your life that needs protection: From your immune system, all the way to your bank account. Michelle Jooste, our nutritional expert, informs you what to do in the kitchen to protect yourself and your family. We have a financial adviser with some winning tips for financial planning – a must read! Last of all, some would say best, don’t forget the yummy recipes in this issue, such as guilt-free pancakes. Ummm… yes please!
ED’S TOP PICKS
Enter Vital.
Page 08: Wealth health
This year we want to lead the charge as your health partner. Have a question about nutrition? Need recipes that are healthy and tasty? In search of health solutions that can fit into your everyday life? We’ve got the answers.
Page 13: Vital’s Faves
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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!
(0800 22 33 11) a buzz, visit our website, our Facebook page or join the Vital Club to get all the tips and advice you need delivered straight to your inbox.
This year, we’ve got it covered so you don’t have to stress. Where can you find your answers? Whichever medium you prefer – give our customer care line
Page 16: Top 10 kitchen rules Page 21: Wheat-free breakfast delights
Yours in good health,
03
THE VITAL FOUNDATION
PROTECTING THE INNOCENT Human Rights Day serves as a reminder of the sacrifices made in the fight for democracy in South Africa. Celebrating our country’s commitment to basic human rights, 21 March honours the right to equality, human dignity, freedom of movement and residence, language, culture and life. Perhaps the rights we should most cherish on this day, however, are those of children. Vitalise spoke to Robin Tapiwa Chiriseri, an intake and assessment social worker for the PATCH Helderberg Centre for sexually abused children.
EVERY CHILD HAS THE RIGHT TO: • • • • •
A name, nationality, family and parental care. Basic nutrition, shelter and health services. Protection from neglect, abuse and degradation. Protection from exploitive labour practice. Protection from being made to perform work or services that are not age appropriate, or that places the child’s well-being or mental/spiritual/moral/social development at risk.
Robin Tapiwa Chiriseri is the epitome of a modern-day hero. He makes a difference in his community on a daily basis by offering time, passion and accessibility as a protector of and example to kids. When asked what protection means to him, Robin encapsulates it perfectly: being able to express yourself in your own ability without negative criticism or feeling less.
Robin was born in Zimbabwe into a family of four boys and one girl. “My three pillars growing up were respect, discipline and humility,” he says. His parents did all they could to ensure their children had a reasonably good education. However, his opportunities were limited due to the social and economic situation in Zimbabwe, so Robin relocated to South Africa to
THE VITAL FOUNDATION
continue his studies. In 2007, he enrolled at the University of Western Cape, where he completed his tertiary studies and obtained a bachelor’s degree in social work. In 2008, he started his journey with the Children’s Court, a special court dealing with children’s issues. For two years he assisted with the foster care process and helped ensure that kids were placed in a decent stable environment. Robin then joined PATCH in 2012, which specialises in dealing with traumatised children, where he provides assessments and therapy to children through play therapy. “What gives me the most job satisfaction is seeing a child smile, laugh and play,” Robin remarks. “Just for that child to know or understand that adults do care and will listen to them.” “A case that touched my heart was when nine-year-old Meagan* shared her story,” Robin recalls. “All she wanted was a chance to be heard, seen, understood
and not be embarrassed or feel ashamed of herself. She told of how a man had raped her and how she pleaded in a soft voice for him to stop. You could see in her eyes how she found it hard to understand why someone could do such a thing to her and not see her pain. Or why someone would do something so terrible. By telling her story, she was satisfied that someone in a position of authority really listened instead of just telling her what to do. I will always remember the last thing she said to me: ‘Can I come to you when I want to talk, cry or play?’” It is important for children to be able to express themselves, learn to control their emotions and speak out about any trauma they have experienced. If children have suffered physical abuse, sexual abuse or bullying, it can be very difficult for them to be themselves if the trauma is not dealt with through therapy. Sometimes children can only express themselves in an unsociable manner, and
then parents, teachers and friends tend not to understand their cry for help. “It is important for us to understand the impact of trauma,” Robin concludes. “As a society we need to stop just worrying about money and making sure there is bread on the table. Interaction with our kids – smiling, talking, affirming, caring – are key building blocks in the social wellbeing of our children. One family or home at time, we can heal our communities.” *name changed
FOR MORE INFORMATION ABOUT PATCH, PLEASE VISIT WWW.PATCHHELDERBERG.CO.ZA
05
THE DIETICIAN IS IN
THE DIETICIAN IS IN
BRIAN’S PROFILE: Age: 32 years old Height: 1.88 m Weight: 102 kg – to reach his ideal weight he needs to lose 5 kg of fat mass. Job: Financial adviser. Stress level: High Marital status: Married. Diet: Tries to follow a healthy lifestyle, but does not eat at work. Exercise: Visits the gym three to four times a week to do cardio and weight training. Social life: Attends some social events over the weekend, enjoys outings with the family and rests over the weekend from a busy week. Family history: Diabetes.
Vital would like to introduce you to Brian. Our nutritional expert, Michelle Jooste, has been hard at work building a health plan that would not only make a difference in Brian’s life, but could help you, too.
your sweets and chips with nuts, biltong, Vital Mini Rice Cakes and Vital Mini Corn Cakes. These will increase your metabolism and keep you satisfied for longer.
MICHELLE JOOSTE Vital Health Foods Nutritional Expert Contact Michelle on our toll-free nutritional helpline or ask her advice on our website.
THE HEALTHY YOU ACTION-PLAN
o not cut out your healthy D carbohydrates. Remember to add butternut and brown rice to your protein, and to have your oats in the morning. EXERCISE Cardio with weight training makes a great combination for losing fat mass and increasing muscle mass. It is important to not repeat the same exercises when you go to the gym; regularly change your routine. This way your body will continue to develop and become stronger.
emember to eat fruit with a R DIET protein like nuts or biltong In a busy job where there is no set if you train for longer than lunch or tea-time, it can be difficult one hour. to make eating a priority. Set an alarm on your phone for 10:00, Over weekends you could do a 13:00 and 15:00. This way you 5 km or 10 km fun run with the will remember to eat your 10:00 family. This is a fun and healthy and 15:00 snacks, as well as your way to stay active over the lunch at 13:00. weekend while enjoying some great family time. Regular snacking is important, especially when you do weight LIFESTYLE training. Keep healthy snacks Skipping snacks and meals lower in your desk drawer. Replace your blood sugar levels. Low 06 · MARCH 2016
SUPPLEMENTS A good multivitamin is very important to provide optimal focus and energy. Vital Gold is a great multivitamin to support overall health and maintain energy levels. ital Omega 3 Concentrate V assists with artery health, healthy blood cholesterol and heart health. It will also assist with concentration throughout the day. ital Magnesium Complex will V assist in optimal muscle function and exercise performance.
MICHELLE’S TIPS TO SUCCESS sugar levels lead to tiredness and decreased energy levels during work and training time. This can also lead to a slower metabolism and weight gain. Irregular eating patterns could have a great impact on natural blood sugar control and may lead to diabetes later in life.
PLAN AHEAD Make food and meal times part of your daily schedule. Biltong, nuts, fruit, Vital Mini Rice Cakes and Vital Mini Corn Cakes are easy snacks to pack for work. Ask yourself every morning: “What do I have for lunch and snacks?” This way you will avoid the trap of buying junk food, chips and chocolates.
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LIFESTYLE
WEALTH HEALTH Our relationship with money can impact our lives either positively or negatively. It’s important that this key relationship is healthy to create abundance and retain it.
08 · MARCH 2016
LIFESTYLE
For the average person, the financial world is a mysterious realm that inspires awe and possibly a bit of fear. Experts say proper planning is essential for assuring wealth growth and protection. MornÊ Bezuidenhout, director at Netto Invest, gives us some easy-to-implement steps to wealth creation and protection. VM: ARE THERE SIMPLE WAYS TO BUILD UP FINANCIAL WEALTH? MB: Start saving as early as possible. You need to consider the most tax-effective options, including contributing to investments that are tax favourable, such as retirement annuities and tax-free savings accounts. Depending on your marginal tax rate (tax bracket), the retirement annuity allows you to save between 18% and 41% on your contributions. When you reach retirement age, you pay tax on the retirement income you draw annually, which is usually less Find a certified financial planner who than your income while you were working, will work out how much of your income so this is a welcome tax break. you need to cover living expenses and liabilities, such as your house mortgage, Tax-free savings accounts are recent if you become disabled or ill. introductions. You are limited to R30 000 a year, and there is no tax deduction, so no Younger people tend to think that medical matter what capital gains you make, while the aid is a waste of money, but it is there to money is in this account, the capital will grow. cover major events – accidents, childbirth There is a ceiling of R500 000 investment and illness. Join before age 35, because over a lifetime (roughly calculated at 17 past that age, medical aids can start years). For now, there is no provision charging penalties if you did not have for inflationary increases, and the return previous medical cover. depends on the underlying investment fund you have chosen. If held over a 17-year period, the additional return you receive on account of the favourable tax treatment should beat the unit trust by about 18%. If you hold this investment over a longer term, you could grow this investment by about 18% over the 17-year lifespan. HOW DO WE PROTECT OUR HARD-EARNED WEALTH? Look at different types of assurances: life and disability cover, including lump sum disability as well as income protection and dread disease cover. Also get a decent medical aid.
Importantly, you should make sure you have an up-to-date will. If you die without a will, your assets may not be distributed in line with your intentions. HOW DO WE AVOID GETTING STUCK IN A DEBT TRAP? It sounds simple and obvious, but you should live within your means, and stick to your budget. The only good debt to have is a home loan; try to stay away from store cards and credit cards. Few of us can afford to buy a car without financing the purchase, but put down a good deposit and avoid things like residual payments, where you will end up with an unaffordable balloon payment at the end of the payment period, which can cause financial difficulties.
READ MORE 09
LIFESTYLE
MONEY HEALTH Many of us get our attitude towards money from our parents. If they stress about money, this is the attitude you are likely to adopt.
THE EMOTIONAL THE PRACTICAL pend one hour a week managing your S finances. This way, you have a good grasp on your financial status and create consciousness about your money. Check on your budget (are you sticking to it? If not, what can you do to address this?) and balance your accounts.
Rewire your thinking about money by being conscious of your inner voice. Don’t say: I can’t afford it. Rather say: I have enough. Stop thinking you’ll be happy when you have more money. Be thankful for what you have. Keep a gratitude diary.
hen money comes in, decide where it W is allocated – pay your living expenses and savings accounts.
Notice what stresses you about money. Ask yourself if being stressed is helping you acquire more money. The situation is what it is, whether you stress about it or not. Choose not to stress.
Put aside something every month (even a tiny amount) for a treat, as it is important that your relationship with money involves pleasure as well.
010 · MARCH 2016
VITAL’S FAVES
VITAL EXPERT
REVIEW Cleaning up after making a smoothie can be both tedious and annoying. Because of this, many people miss out on enjoying this tasty and nutritious drink at home. With the Nutribullet, you don’t have an excuse for not getting your five a day. The Nutribullet uses nutrient extraction to make healthy, on-the-go drinks that will suit any busy lifestyle. It is easy to use, easy to clean and doesn’t take up too much space in the kitchen. It’s also a great way to increase children’s intake of fruit and vegetables. Experiment with fruits like berries, apple, banana,
pineapple, pear, kiwi, lemon, mangos, oranges and more. Increase the nutrient content of your drink by adding kale, ginger, wheat grass, chia seeds and turmeric. Choose any delicious combination of smoothie ingredients and add them to the Nutribullet cup. Add water to assist in optimal blending and protect the motor from burnout. Twist the blade (which also acts as a lid) onto the cup and tighten to make sure that it is sealed. Press the lid down onto the power base and enjoy your delicious smoothie in a few seconds.
FIVE-STAR RATING SYSTEM FOR THE NUTRIBULLET
RECIPE COURTESY OF NUTRIBULLET VITA-BERRY BLAST INGREDIENTS: • 50% spinach • 50% fruit mixture: • ½ cup blueberries • 1 cup strawberries • 1 banana METHOD: • Top up with water to the max line and blend.
CHECK OUT THIS
Easy to use
Simply pop in the ingredients and blend. Try it once and you will be hooked.
Child friendly
It is not recommended that children use kitchen appliances with blades. Only those 13 years old and above should use the device.
RECIPE
Wastage
The Nutribullet creates minimal wastage. However, it depends on which fruit or vegetables you blend.
SKINNY BLAST
Set-up
Set-up is simple.
Cleaning
The Nutribullet’s cups are top-rack dishwasher-safe, and its blades clean quickly with a rinse of soap and water.
Worth the buy?
This is a pricey appliance that could cost anything from R1 700 to R2 000. However, its ease of use and compact style sets it apart from the pack, ensuring even the most greenery-averse family will be encouraged to add more fruits and vegetables to their daily diet.
NUTRIBULLET
SMOOTHIE
011
NUTRITION FEATURE
10
TOP KITCHEN RULES Check if you and your household are following these food safety guidelines or if you are playing a risky game with food safety and your health.
MICHELLE JOOSTE
Vital Health Foods Nutritional Expert
Incorrect food storing, preparation, handling or cooking can lead to food poisoning. Ignoring kitchen rules can multiply bacteria to dangerous levels. Be aware of the following guidelines to help you side-step food poisoning in your home. emperature danger zone T Keep your high-risk food out of the danger zone, which is between 5°C and 60°C. Bacteria can multiply to dangerous food poisoning levels in this temperature zone. Know your high-risk foods Some foods are more prone to grow food-poisoning bacteria than others. High-risk foods include: • Raw and cooked meat: Poultry such as chicken and turkey and dishes containing these ingredients, like curries and lasagne. • Dairy products: Dairy-based desserts like cheesecake and custard. • Eggs and egg products: Quiche and souffles. • Seafood: Seafood salad, fish cakes and seafood stews. • Cold meats: Processed meats such as ham and salami. • Cooked rice and pasta. • Prepared salads: Coleslaw, pasta salad and rice salad. • Ready-to-eat foods: Sandwiches and pizza that contain any of the abovementioned food.
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NUTRITION FEATURE
Remember: Food that comes in sealed packages, cans and jars can become high-risk once it has been opened.
remain frozen, the outer surface may enter the danger zone. Refrozen food is more likely to have higher levels of food-poisoning bacteria.
Check your refrigerator temperature Use your thermometer to check the temperature in your fridge and freezer. Make sure that your fridge temperature is below 5°C and your freezer temperature below -15°C. Cold temperatures slow the growth of bacteria. Ensuring temperatures are correct is an effective way of preventing food-borne illness.
Separate raw and cooked food Bacteria from raw food can contaminate cold cooked food and multiply to dangerous levels. It is important to store cooked food above raw food to prevent juices from dripping down. You can also store these foods in sealed and covered containers at the bottom of the fridge.
Freeze as soon as possible Buy your chilled and frozen food at the end of your shopping trip and place it in the fridge and freezer as soon as possible. Remember to take your insulated cooler bags if it will take longer than 30 minutes to get home. tore your cooked food the S right way Place your warm food in shallow or smaller portions to assist in cooling your food as quickly as possible. Avoid putting steaming hot food in the refrigerator. Wait until there is no more steam coming from the food before storing it in the fridge. Avoid refreezing thawed food Did you know that bacteria can grow on frozen food while it is thawing? Remember to thaw the food you want to eat tonight in the refrigerator and not in the temperature danger zone. When using a microwave to defrost your food, cook the food immediately after defrosting. Never forget to avoid refreezing thawed food. While the centre of the food may
Choose the correct storage container Choose strong and non-toxic food storage containers and make sure they are in a good condition. Check that they have tight-fitting lids to minimise potential contamination. It is important to transfer the contents of the opened cans into suitable containers and to not keep them in the can. Rather safe than sorry High-risk food that was left in the danger zone for longer than four hours should be thrown away. Avoid putting it back in the fridge or keeping it for later. Take a close look at the useby dates of products and discard outof-date food. If you are uncertain about the use-by-date, then rather throw it away. se separate cutting boards U Cooked food and fresh produce can be contaminated by bacteria from uncooked meat, poultry and fish. The best way to avoid the risk is to have different coloured cutting boards for raw foods and cooked or fresh foods.
WHAT TO REMEMBER • K now the danger zone. Keep high-risk food at 5°C or below and above 60°C to keep it safe. • Store cooked foods above raw foods. • Store food in suitable covered containers. • Avoid refreezing thawed foods. • Regularly look at the use-by dates on food products. • Take special care with high-risk foods. • Use different cutting boards for raw and cooked/fresh food.
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CONDITION CLOSE-UP
SICK OF THE
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CONDITION CLOSE-UP
THE PROBLEM Are you sick and tired of being sick and tired? Having a post-nasal drip can be a nuisance, not only because of irritation from the symptoms, but it may result in lingering infection. When this condition becomes chronic, it can leave the victim stuck in a cycle of recurring respiratory infections. With ongoing illness limiting your capabilities, you become frustrated and unhappy with the inability to shake off a recurring illness. Post-nasal drip is characterised by excess mucus accumulating in the back of the nose and flowing down to the throat as the result of excessive mucus produced by the nasal mucosa.
THE SYMPTOMS • Mucus accumulation in the back of the nose and throat. • Constant or chronic need to clear the throat. • Coughing that gets worse at night. • Earache in cases of blockage of the Eustachian tube, which links the throat to the middle ear.
WHAT ARE THE CAUSES? Some of the common causes of post-nasal drip include: • Viral respiratory infections such as colds and flu. • Bacterial sinus infections. • Allergies and sensitivities to environmental irritants such as air conditioning, cigarette smoke, pollution and even changes in the weather. • Food allergies and sensitivities. • The side-effects of certain medicines.
THE SOLUTION GARGLE: Gargling with salt water (dissolve ¼ teaspoon of salt in ½ a cup of lukewarm water) can help clear some of the sticky mucus from the throat. Salt helps to reduce bacterial infections in the throat. SINUS RINSE: The mucus that causes irritation is produced in the sinuses. A sinus rinse can help to clear some of the mucus out of the sinus cavities. Use the same salt water mixture and add a pinch of bicarbonate of soda. Using a nasal syringe, squirt the salt water mixture into each nostril, closing off the back of the palate and throat. Bend over and move your head from side to side to get the watery solution to flow into all the sinus cavities. Blow your nose using plenty of paper-towel to capture the salt water and mucus excretions.
To keep your health and immune system in check during the change of season, try Vital Viral Boost. This product is a unique herbal, multivitamin and mineral supplement expertly formulated to support immune function. It contains a therapeutic dose of elderberry extract to combat the symptoms of colds, flu, catarrh and hay fever.
WIN! A VITAL VIRAL BOOST HAMPER CLICK HERE TO ENTER
Herbal help: Make use of natural remedies such as elderberry extract to reduce mucus secretions and nasal blockage. 015
HEALTH SNIPPETS WITH ANDREA
HEALTH SNIPPETS
WITH ANDREA
SUPERFOODS FOR SPORTS: B-VITAMINS WHAT CAN IT DO FOR YOU?
ANDREA DU PLESSIS Vital Health Foods Nutritional Expert BSc Diectics, MPhil Exercise Science
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.
Fatigue resistance: Regular exercise increases the natural energy turnover in the body. With increased energy turnover, the amount of B-vitamins utilised in the biochemical processes of energy generation is increased. Failing to replenish these critical B-vitamins after exercise is likely to cause fatigue, simply because the body cannot convert energy fast enough to meet the high demands during physical activity. Enhance sports performance: B-vitamins facilitate conversion of energy from the foods we eat into muscle power. As the energy currency for exercise, adenosine triphosphate (ATP) is generated from the mitochondria inside our muscle cells. B-vitamins participate in the biochemical reactions when energy is converted into a format that the muscle cells can use. HOW MUCH AND HOW? • O ne capsule per day of Vital Vitamin B Complex or Vital Gold. • One slice of toasted brown bread with Marmite or Bovril. WHEN IS BEST TO TAKE IT?
POST YOUR QUESTIONS ON HER FACEBOOK PAGE
016 · MARCH 2016
• At least one hour before exercise, or the night before if you feel queasy when taking a supplement on an empty stomach.
HEALTH SNIPPETS WITH ANDREA
DID YOU KNOW? B-vitamins cannot provide energy – energy (measured in kilojoules) is derived from carbohydrates, fats and protein in our diets. B-vitamins only facilitate the conversion of energy.
In addition to beetroot juice, there are some other great sources of inorganic nitrates: rocket leaves, rhubarb, coriander, butter lettuce, basil, beet greens, Swiss chard and raw* beetroot. *Cooking beetroot is known to reduce the available inorganic nitrates.
SUPERFOODS FOR SPORTS: BEETROOT WHAT CAN IT DO FOR YOU? • Fatigue resistance: Beetroot is a rich source of nitrate, which is converted by the body to nitrite and eventually to nitric oxide. Nitric oxide reduces the amount of oxygen needed for endurance performance; in other words, it takes less energy to exercise at high intensity. HOW MUCH AND HOW? • 110 ml of beetroot juice hits the spot as it contains close to the desired 300 mg of inorganic nitrates. WHEN IS BEST TO TAKE IT? • Best results are achieved if taken two to three hours before exercise. Ideal for exercise at high intensity for five to 30 minutes.
• 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
RECIPE IDEA A rocket salad with raw beetroot may just be the best way to push up your nitric oxide levels in the absence of a juice extractor. Two cups of rocket leaves (50 g) plus 50 g raw beetroot (grated or thinly sliced) provides the required 300 mg of inorganic nitrate. Combine washed rocket leaves with beetroot on a large plate. Sprinkle with toasted pumpkin seeds and crumble some feta cheese over for a delicious, nutritious salad. Dress with Vital Soy Sauce Thick Sweet ’n Sour. 017
A VITAL FEAST
WHEAT-FREE BREAKFAST DELIGHTS
Wheat-free eating is often associated with less pleasurable food options. For individuals who are sensitive to processed wheat products, these alternative recipes present some delightful and flavourful options.
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A VITAL FEAST
BANANA PANCAKES FILLED WITH BERRIES
02 PANCAKES: • • • • • • •
SERVINGS
2 eggs 1 large ripe banana 2 tablespoons finely ground almond flour (or you can substitute any flour) 2 tablespoons Vital Superfruit Muesli 1 teaspoon baking powder ¼ teaspoon ground cinnamon 1 teaspoon vanilla extract
FILLING: • • •
Fresh fruit such as berries and banana slices Fresh whipped cream or egg custard, optional Lime zest, optional
TO SERVE: •
• •
•
Blend eggs, banana, almond flour, muesli, baking powder, cinnamon and vanilla until smooth. Pour batter into a hot non-stick pan prepared with cooking spray. Flip pancakes when they start bubbling, they have puffed slightly and the edges are set. Let pancakes cool on a plate, top with fruit and other toppings if you would prefer.
WIN! A VITAL SUPERFRUIT MUESLI HAMPER CLICK HERE TO ENTER
019
A VITAL FEAST
BREAKFAST JAR This easy, no-cook oatmeal breakfast is the most convenient way to start your healthy day. Flavour your oats to suit your taste. Individual mason jars are a perfect serving device and make a great grab-and-go breakfast.
01
SERVING
WIN! A VITAL ORIGINAL MUESLI HAMPER CLICK HERE TO ENTER
INGREDIENTS:
METHOD:
• • •
•
•
½ cup Vital Original Muesli ½ cup unsweetened almond milk ½ grated apple rinsed with lemon juice ¼ cup dried cranberries
020 · MARCH 2016
• •
Mix all ingredients into a glass pint-sized mason jar. Close the lid and store in the refrigerator overnight. In the morning, simply stir it up and enjoy.
VITAL’S HOW TO
MAKE YOUR MASK If you feel the urge to give your skin a much-needed pick-me-up, look no further than your pantry to whizz up a custom-made face mask.
Long before Cleopatra took dips in milk, women discovered the joys of making face masks from ingredients in their larders. Making your own face mask is a combination of culinary chemistry and imagination. Are you ready to get creative? First identify your skin concerns and needs, then choose the ingredients accordingly. The only caution: avoid using any ingredients you know you are allergic to.
CONTENT RATIO Use half or third of a cup of fruit pulp, oatmeal or kaolin. If you are using oil, honey or yoghurt, use two to three tablespoons; if using citrus juice, use two teaspoons.
HOW TO MAKE YOUR MASK 1 Crush, mash or squeeze fruit ingredients. For oatmeal, kaolin or powders, make a paste using half a cup of hot – not boiling – water. 2 Combine your chosen ingredients. Avoiding the eye area, apply to your face, neck and décolletage. Leave on for 15 to 20 minutes and relax. As an added treat, apply chilled, used green tea or rooibos tea bags or cucumber slices to eyes. 3 Rinse off your mask with lukewarm water. Moisturise if necessary.
PICK YOUR INGREDIENTS Soothing
Oatmeal or flour, Bulgarian yoghurt and avocado help to soothe redness and discomfort and calm the skin.
Moisturising
Whole egg, avocado, banana, olive oil and mayonnaise have nourishing, hydrating properties.
Oily skins
Egg white, honey, lemon juice, kaolin clay and spirulina absorb excess oil, have antiseptic properties and help clear pores.
Anti-ageing
Grapeseed oil, red wine, strawberries, blueberries, spirulina and citrus juice are rich in antioxidants and vitamins.
Brightening
Citrus juice (such as lemon, lime, orange) and enzyme-rich, ripe papaya or pineapple have a light exfoliating and skinbrightening action. Note: Do a patch test to check for possible irritation.
HERE ARE TWO OF OUR FAVOURITE MASKS! SOOTHING, MOISTURISING OATMEAL MASK
SKIN-BRIGHTENING HONEY AND PAPAYA MASK
Combine half a cup of prepped oatmeal (see above) with two tablespoons Bulgarian yoghurt, two tablespoons honey and one egg white. Apply in a thin layer and leave on for 20 minutes. Rinse off. This is great for soothing sunburn, too.
Blend two tablespoons of honey into half a cup of mashed ripe papaya. Apply evenly and leave on for 15 to 20 minutes. Rinse off, then moisturise.
Have fun making different masks to address different skin needs. Use once or twice a week.
021
HOME EXERCISES
YOUR ATHOME WORKOUT Struggling to find time to hit the gym? Keep your body in shape with these three exercises that are easy to do in the comfort of your home. No equipment needed.
1
DURATION OF WORKOUT: 30 MINUTES FREQUENCY: THREE TO FIVE TIMES A WEEK
2
BODY-WEIGHT LUNGES
HIP RAISE
Spread your feet shoulder-width apart. At shoulder level, hold your arms straight out in front of your body. Your arms should be parallel to the floor. Keep your torso upright with your lower back slightly arched. Keep your core stiff, bend your knees and lower your body. Pause for five seconds. Push yourself back up to the starting position.
Place your body mat on the floor. Lie on your back with your arms at your sides. Bend your knees and place your feet roughly two fists apart. For a tighter core, pull your stomach in and hold it that way, while breathing normally. Squeeze your glutes and raise your hips so your body forms a straight line from shoulders to knees. Pause for five seconds, then lower to the starting position.
• Do 20 repetitions.
022 · MARCH 2016
• Do 20 repetitions.
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3 SINGLE LEG DEAD LIFTS To start, stand up straight. Slowly lift your left leg and step backwards. Lunge forward with your upper body until your body forms a line from feet to shoulders. Keep your arms at a 90-degree angle to your body when leaning forward. Lower your leg to the starting position.
DID YOU KNOW? Doing chores around the house may not sound like the most exciting activity but it yields great benefits for your body. Just see what physical exercise the chores you do are equivalent to.
CHORE
EXERCISE
30 minutes of digging in your yard
45 minutes of cycling on flat terrain
30 minutes of cleaning your windows
EQUIVALENT TO
20 minutes of power yoga
30 minutes of vacuuming
15 minutes of kickboxing
30 minutes of making beds
15 minutes of jogging on the treadmill
• Do 20 repetitions with each leg.
023
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