Vitalise September 2015

SEPTEMBER 2015

# Issue 82

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

04 | THE VITAL FOUNDATION

VITAL DEBUTS AT THE SANLAM CAPE TOWN MARATHON REGULARS | 08 The dietician is in | 20 A Vital feast | 23 Health highlights | 24 Marathon training

www.vital.co.za

IN THIS ISSUE - Vitalise - Issue 82

{

ISSUE 82

SEP TEMBER 2015

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INSIDE THIS ISSUE

15 12 FEATURE Natural metabolism boosters 16 CONDITION CLOSE-UP Muscles cramping your style?

20 A VITAL FEAST Herbalicious

LIFESTYLE 04 THE VITAL FOUNDATION 06 WHAT’S UP @ VITAL 10 THE WORKPLACE PSYCHOLOGIST Healthy workspace = healthy employee

EDITORIAL TEAM

Proofreader

Editor

TANIA HEYNS

Stock Images SHUTTERSTOCK

NUTRITION

12 REGULARS 08 THE DIETICIAN IS IN 18 H EALTH SNIPPETS WITH ANDREA 23 HEALTH HIGHLIGHTS 24 MARATHON TRAINING CHART

COMPETITIONS CLOSING DATE:

31 OCT

ALISON RITCHIE Contributing Writers

MAGAZINE DESIGN TEAM

WILMARIÉ BEYERS

WWW.PUREPUBLISHING.CO.ZA

ANDREA DU PLESSIS

Food Styling

RAQUEL GOATÉ

ILLANIQUE VAN ASWEGEN

PAM PILLAY

Photography

JODY TURNER

JOHAN WILKE

NADINE VAN STADEN

02 · SEPTEMBER 2015

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

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WELCOME - Editor’s letter

14 ALISON RITCHIE

- Vitalise Editor -

EDITOR'S LETTER For the first time, Vital Health Foods will be the Sanlam Cape Town Marathon’s development sponsor. We are very proud to be affiliated with this event, which will be welcoming an expected 20 000 athletes from all over the world.

20 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

Another first will be the Vital Foundation’s introduction of the Foundation Mile of Hope.

This stretch of the race will be supporting the fight against woman and child abuse. It is an amazing opportunity to showcase the significance of the work the Vital Foundation supports.

The Vital Foundation would like to thank all our loyal consumers: it was recently announced that a total of R7.2 million has been raised to support organisations fighting woman and child abuse. This has all been thanks to the R1 Makes a Difference campaign, that has seen R1 donated from the sale of every Vital supplement. As we thank our consumers for their contribution, we also invite you all to join us at the Sanlam Cape Town Marathon, where we will be cheering on our very own Andrea du Plessis.

She has accepted the challenge and has put in many hours of training. We look forward to seeing her cross the finish line.

I will conclude with the words of Francois Pienaar, brand ambassador for the Sanlam Cape Town Marathon, who sums it up perfectly:

“There are massive challenges facing our country on a number of levels, but specifically regarding women and children. Sport is an immensely powerful tool for bringing about positive change in people’s lives. I have so often witnessed the power of sport and sporting communities in uplifting people. The wonderful sense of unity, wholesomeness, care and empathy that exists in the world of road running was again evident at last year’s Sanlam Cape Town Marathon. My hope is that these qualities permeate our association with the Vital Foundation, and filter through into the lives of the women and children who need it most.”

Yours in good health,

ED’S TOP PICKS Page 04: Vital Foundation It’s marathon time!

Page 10: The workplace psychologist Your immediate surroundings play a vital role in your well-being.

Page 12: Natural metabolism boosters Burn more calories by boosting your metabolism.

Page 20: A Vital Feast Some dishes would be just average, if it weren’t for a little herbal injection!

03

THE VITAL FOUNDATION

VITAL DEBUTS AT THE SANLAM CAPE TOWN MARATHON

I

n less than a week, Vital Health Foods will debut as the Sanlam Cape Town Marathon development sponsor – welcoming an expectant 20 000 athletes on 19 and 20 September 2015. The Sanlam Cape Town Marathon was successfully relaunched in 2014, achieving the coveted International Association of Athletics Federations (IAAF) silver label status, making it the first marathon on the continent to receive this prestigious accolade. This year, it is going for gold.

Francois Pienaar, brand ambassador for the Sanlam Cape Town Marathon, fully supports both the Vital Foundation and the role it has to play. He has this to say: “There are massive challenges facing our country on a number of levels, but specifically regarding women and children. Sport is an immensely powerful tool for bringing about positive change in people’s lives. I have so often witnessed the power of sport and sporting communities in uplifting people. The wonderful sense

of unity, wholesomeness, care and empathy that exists in the world of road running was again evident at last year’s Sanlam Cape Town Marathon.

My hope is that these qualities permeate our association with the Vital Foundation, and filter through into the lives of the women and children who need it most.”

She is fearless and understands the powerful combination of hard work, determination and a strong mind.

Tammy first accepted the challenge from Vital Foundation spokesperson, Andrea du Plessis, in May this year.

Together, they will be competing in their first marathon on Sunday.

“Sport is an immensely powerful tool for bringing about positive change in people’s lives.”

Being a development sponsor is yet another way for Vital to impact communities through providing an opportunity to invest in talent, purpose and a healthy, balanced lifestyle while being active and achieving goals. An example of someone who has seen the advantage of exercise is TamsynLee Brown, affectionately known as Tammy B, and the most recent ambassador for Blow the Whistle, an anti-crime initiative. With her history of surviving domestic violence, Tammy believes in staying active and fit to help cope with daily challenges.

“It has been a tough couple of months training, in between work and travel, but it has helped me stay focused and stress-free and I know it will pay off in the end when I cross that finish line,” said Du Plessis.

The Vital Foundation will be introducing the Foundation Mile of Hope and invites consumers, supporting the fight against woman and child abuse, to come and show their support on the day by cheering for Tammy and Andrea. The route will start at 7am at the Green Point A track, and finish there with a cut-off time of seven hours.

Above (left to right): Francois Pienaar, Marathon brand ambassador; George Grieve, CEO of Vital Health Foods and the Vital Foundation; Elana Meyer, Marathon brand ambassador; Carl Roothman, Chief Executive: Retail, Sanlam Investments

DID YOU KNOW? Last year’s event attracted more than 12 500 runners from 53 countries, including 29 elite runners. It was won by Kenyan Willy Kibor Koitile with a time of 2:10:45.

05

WHAT ’S UP @ VITAL

20 NOV 2015

THE VITAL SPRING CLASSIC

THE VITAL WINELANDS RUN 14 NOV 2015

On Saturday, 14 November 2015, Vital Health Foods once again will team up with the Helderberg Harriers, in collaboration with Run/ Walk for Life Somerset West, to host the Vital Winelands Run. This event will be hosted in accordance with the rules of ASA and WPA at the Eikestad Primary School in Stellenbosch. It promises to be a well-rounded offering for both the serious athlete who enjoys long distance running as well as for families, who will be able to take part in the 5 km fun run.

All proceeds will be donated to the Vital Foundation (www.vitalfoundation.co.za), which has been established to fight woman and child abuse.

For more information, please contact Top Events at info@topevents.co.za, tel 086 005 1021 or visit www.vitalrun.co.za.

15 November 2014

06 · SEPTEMBER 2015

Vital Health Foods will hold its 17th Vital Spring Classic Golf Day at the Paarl Boschenmeer golf course, on Friday, 20 November 2015, to raise funds for the Drakenstein Palliative Hospice Palliative Care unit. Local celebrities from Expresso participated in the Golf Day fund-raising event with the aim of beating last year’s target of R200 000.

“We look forward to this prestigious occasion – not only to raise the much needed funds for hospice, but also to spend some time with our suppliers and media partners who make this day memorable by giving their donations and time,” says George Grieve, managing director of Vital Health Foods.

Butterfly House, situated in Fairyland Paarl, is the venue for the Drakenstein Palliative Hospice Day Care programmes. The hospice aims to provide services which will add to the quality of life of patients, their families (infected and affected), and others made vulnerable through neglect, abuse, malnutrition, extreme poverty and illness.

WHAT ’S UP @ VITAL

FLASHBACK: MANDELA DAY 2015

VITAL FOUNDATION FUNDING

R 8 182 532 RAISED

The best way to report back on Mandela Day 2015 would be to share all the moments experienced by the volunteers who gave their time to make a difference in their community. The Vital Foundation would like to extend its thanks to all who participated on the day, as they were responsible for making an impact in the lives of those affected by woman and child abuse.

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

Visit www.vitalfoundation.co.za for more information.

THE DIETICIAN IS IN

Nutrition update

HEART-FRIENDLY FATS We all know that excessive intake of bad fats like cholesterol, saturated fats and trans fats will lead to heart disease. So, what are the healthy fats for the heart? These are monounsaturated and polyunsaturated fats like nuts and seeds and their respective oils. Omega-3 fatty acids, which fall under polyunsaturated fats, contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acid components, if increased in the body, may lower blood pressure, heart rate and triglycerides, therefore positively affecting the health of your heart.

FAQs

ANSWERS TO FREQUENTLY ASKED QUESTIONS

PAM PILLAY Pam Pillay is a registered dietician (BSc Dietetics) with a passion for good health and nutrition.

She finds fulfilment in educating and enlightening people on the significant impact of leading a healthy and well-balanced life. Pam firmly believes that we are what we eat.

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

08 · SEPTEMBER 2015

I have just been diagnosed with high blood pressure. My doctor has put me on medication but what else can I do?

I do not want to be on medication indefinitely.

My doctor has said that I have slightly elevated cholesterol levels but there is no need for medication at this stage.

What can I do to be more proactive and to ensure I don’t end up on medication?

Depending on the type and severity of the hypertension (high blood pressure), you may have no choice when it comes to medication. This condition requires you to vigilantly watch your diet and the amount of salt you consume; in addition, you have to maintain a healthy weight.

If you are on top of these two elements, then you are heading in the right direction.

I can also recommend Vital Blood Pressure. This supplement provides you with all the nutrients that help sustain healthy blood pressure and circulation.

Sometimes just cutting down on foods containing cholesterol, saturated fats and trans fats help to lower blood

PRODUCT FOCUS

cholesterol. Exercise has also been found to drop levels of bad cholesterol in the body. I can recommend Vital Cholesterol Ease. Vital customers have reported with positive feedback after four to six months on this supplement.

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Vital Co-Enzyme Q10 Vital Co-enzyme Q10 is essential

for energy production at a cellular level, as well as for cardiovascular health. As a powerful antioxidant, it combats free radicals. It may also assist in maintaining healthy cholesterol and blood pressure levels. This nutrient declines with ageing and as a side-effect of some anticholesterol medication.

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THE WORKPLACE PSYCHOLOGIST IS IN

HEALTHY WORKSPACE = HEALTHY EMPLOYEE Your work environment can enable or impede your performance, and extensive research has confirmed that optimisation of the overall indoor environment can result in at least a 15% increase in productivity. Sound, air quality, lighting, colour and even office plants all shape how effectively we work and how happy we feel.

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.

010 · SEPTEMBER 2015

THE WORKPLACE PSYCHOLOGIST IS IN

COLOUR

ROOM SCENTS

Many psychologists believe that colour has an impact on a person’s mood.

Colours have been used to subtly influence emotion and productivity for centuries, dating back as far as ancient Egypt and China. The colour of an office’s walls, doors and interior creates an overall environment that impacts on how employees perform.

Colour can influence your mood, productivity, creativity and attention to detail. For instance, blue and green can increase your energy, creativity and imagination; while red can stimulate, excite and increase your attention to detail. The most productive colour seems to be blue.

However, too much of any colour can have negative effects so before you start painting take a careful look at your colours and the environment that you want to create.

Our sense of smell can also powerfully affect our mood, mindset and productivity.

Consider burning some essential oils to help you focus when you start to notice yourself drifting off.

Try the following oils from: Burgess & Finch • Rosemary, lemon and peppermint will boost your concentration and memory • Rosemary, grapefruit and peppermint will fight fatigue • Rose, neroli, orange, sandalwood, jasmine, grapefruit and geranium will lift your mood and fight depression.

So what sparked this topic?

LIGHTING Ensuring that you have the correct lighting in your office can have a remarkable effect on productivity and effectiveness. A study by the California Energy Commission found that the use of natural light can result in a 20% increase in productivity and a 25% boost in cognitive function and memory. Dark spaces can actually create depression. Another study found that people who were exposed to natural light were significantly more alert than their sleepy colleagues who were exposed to artificial light.

Open your windows and doors and let natural light in. If this is not practical in your workspace, consider using natural light bulbs and take a walk outside during your lunch break.

SOUND Most people know that listening to certain classical music can help you to concentrate and focus better.

However, other research found that employees are more productive when there is no background music playing. According to Annemarie Lombard, founder and CEO of Sensory Intelligence, this is because we all have different sensory thresholds – some people find music calming, therapeutic or stimulating, while others find it distracting and tiring. You will know whether you prefer to switch off the radio in the traffic in order to focus, or whether you turn the volume up.

Our own Vital Marketing department recently painted their office doors bright red.

Even though we initially thought that they had (finally) lost their marbles, we see the creative juices flowing – now more than ever!

DID YOU KNOW? Research conducted by New University of Technology, Sydney, showed that generally office plants decrease stress and negative emotions by as much as 30% to 60%. With plants in the office, employees are less likely to skip work and they tend to take fewer sick days.

011

FEATURE

NATURAL METABOLISM BOOSTERS Before you make a to-do list of everything you can do to boost your metabolism, it may be wise to find out what you are doing every day that is slowing it down. Andrea du Plessis provides some tips on how to improve your metabolism naturally.

012 路 SEPTEMBER 2015

FEATURE

Your body’s metabolism relates to vital bodily functions as well as physical activity that require energy. A metabolic rate gives an indication of the energy you need to exert in order to maintain these actions and activities.

WHAT SLOWS DOWN METABOLISM? Ageing results in a gradual decrease in your body’s metabolic rate and subsequent energy expenditure at rest.

This offers some explanation for why we tend to gain weight as we age. In addition, activity levels generally decrease with ageing, further reducing energy output.

• Dieting or skipping meals have a significant impact on your metabolic rate, as these actions result in an energy deficiency, putting your body’s survival tactics in gear to conserve energy by slowing down your metabolic rate.

Frequent dieting may decease your normal energy expenditure by up to 14%.

CAN YOU SPEED UP YOUR METABOLISM? Yes, you can. Exercise and stimulants are well-known metabolic boosters, but eating habits are seldom considered to boost metabolism.

EATING Where skipping meals can contribute to your metabolism slowing down, eating can indeed help speed up your metabolism.

• Meal size and frequency: Smaller, more frequent meals tend to increase metabolic rate. Eating breakfast in the morning is known to kick-start your metabolism, which is one of the reasons it is considered the most important meal of the day.

• Medications, including some antidepressants, can slow down the body’s metabolic rate, sometimes resulting in weight gain (consult your doctor before making changes to prescription medication).

high-intensity exercise for longer durations can increase your metabolic rate so much that you burn off extra kilojoules, even at rest and for long after you stopped exercising? Exercising at a high intensity for 45 minutes and longer can result in your body burning off extra kilojoules for up to 16 hours after you stop exercising.

• Increased muscle mass: It is often mentioned that muscle tissue burns more energy than your fat reserves. That is indeed true, which is why exercise that helps to increase lean muscle mass and decrease body fat can help speed up the body’s metabolism. Increasing your muscle mass results in your body burning more energy, even at rest.

• Meal composition: Protein-rich foods tend to speed up the metabolic rate through thermogenesis, while fatty foods seem to slow down the digestive process and subsequently energy metabolism.

• Physical inactivity is a sure way of economising your metabolism. Research has shown that sedentary people present the lowest metabolic rates.

• Extra energy expenditure after exercising at high intensity for long durations: Did you know that

EXERCISE This is most definitely the most effective and safest way to boost your metabolism and it does this through three mechanisms.

• Energy expenditure during exercise: It is no surprise that your body’s energy expenditure is increased during exercise.

WHY BOTHER EXERCISING IF IT MAKES YOU EAT MORE? Exercise generally increases appetite and this often results in post-exercise meals with more kilojoules than were burned during the exercise session. This is notable in women, who struggle with weight gain after starting an exercise programme. The secret to fixing this problem is exercise intensity. Very high intensity exercise suppresses postexercise appetite by subduing ghrelin, the “hunger hormone”.

013

FEATURE

STIMULANTS

• Dietary metabolic boosters:

There are a multitude of stimulants that speed up the body’s metabolism.

Some are rated safe, but most of these stimulants have some detrimental effects and some can be lethal.

The fat-burning process in the body can be increased by consuming coffee (caffeine), green tea (caffeine and green tea antioxidants) and chillies (capsaicin). Spices such as mustard and curry spices also seem to increase the metabolism. Green tea speeds up the fat-burning process not only through the caffeine, but mostly through green tea antioxidants, resulting in a negative energy balance of up to 300 kilojoules per day.

• Herbs: The herbal remedies that are effective at speeding up fat metabolism without harming your health include Garcinia Cambogia, green tea and caffeine-rich herbs such as guarana. Some herbal metabolic boosters increase heart rate and blood pressure, so it is always best to check with your doctor before using them.

• Fat-burning drugs: Most fatburning drugs are harmful since they increase the heart rate and blood pressure. Some fat-burning drugs are dangerous, highly toxic and even potentially lethal, with substances such as dinitrophenol (DNP), recently highlighted in the news, causing the death of unsuspecting dieters. Consult a registered dietician or your doctor before taking any fat-burning drugs.

ANDREA DU PLESSIS - Nutritional Expert -

THE VITAL EXPERT RECOMMENDS

WIN! A VITAL FAT BURNER HAMPER CLICK HERE TO ENTER

014 · SEPTEMBER 2015

MESSAGE BOARD

MUST-HAVE

KIND REGARDS

For more tips on boosting your metabolism, turn to page 12

Your feedback Please email health@vital.co.za

KEY INGREDIENTS: Garcinia Cambogia

666,7 mg

VITAL FAT BURNER Vital Fat Burner is designed to support fat burning and metabolism, making it the ideal formula to help you shape your body. The high-potency herbal formulation with Garcinia Cambogia may assist you in your weightmanagement goals. Take one capsule three times per day, 30 to 60 minutes before meals. It is also suitable for vegetarians and diabetics.

METABOLISM BOOSTERS VITAL CHAMOMILE TEA “It has been a long time since I found a decent chamomile tea and I just wanted you to know that the Vital Chamomile Tea is awesome.

It actually does calm my nerves and I find myself telling people about it. I sleep better having had a cup before bedtime and it quiets my racing mind after a hard day at the office.

Thank you for this and I hope it doesn’t leave your product line any time soon.”

O Do not skip meals, especially not breakfast.

O Smaller frequent meals best support a fast metabolism.

O Opt for high-protein foods rather than those high in fat.

O Drink green tea daily.

O Consult a dietician or your doctor before investing in a fat-burning supplement.

O Exercise for 30 to 60 minutes three to five times a week.

O High-intensity exercise burns more kilojoules for longer and can suppress appetite.

O Alternate aerobic and resistance exercise for best results.

Irmi le Roux, Midrand, GAUTENG

KEY BENEFITS: Naturally caffeine free Individually wrapped and tagged tea bags Chemical-free, oxygen bleached tea bags

015

CONDITION CLOSE-UP

MUSCLES CRAMPING YOUR STYLE? Occurring at the most unexpected times, muscle cramps can happen when you’re out for a run or even when you’re about to fall asleep. Muscle cramps, which make muscles feel hard and tight, come suddenly and can be extremely painful.

016 · SEPTEMBER 2015

CONDITION CLOSE-UP

C

ramps are caused by the spasms and involuntary contractions of one or more of your muscles.

The foot and calf muscles are the most prone to spasms; the front and back of the thigh, hands, arms, abdomen and muscles along the rib cage also can easily cramp.

WHAT CAN CAUSE MUSCLE CRAMPS? • • • • • • • • • •

•

Poor blood circulation in your legs.

Overworking your calf muscles when exercising Not stretching before exercising Exercising in the heat Muscle fatigue Dehydration Magnesium deficiency Potassium deficiency Calcium deficiency Malfunctioning nerves (possibly due to a spinal cord injury or a pinched nerve in the neck or back) Certain medication can also create muscle cramps as a side-effect (check the package insert to make sure).

DID YOU KNOW?

THE VITAL EXPERT RECOMMENDS

Charley horse is a popular colloquial term in the United States and Canada for painful spasms or cramps in the leg muscles.

VITAL MUSCLE CRAMP

HOW TO TREAT MUSCLE CRAMPS • • •

•

Massage, stretch, ice or warm the muscle Take a bath with Epsom salt For cramping in the calf or hamstring (back of the thigh), try putting your weight on the affected leg and bending your knee slightly For cramping in the quadriceps (front of the thigh), pull your foot back towards your buttock and try to keep your knees next to one another.

HOW TO AVOID MUSCLE CRAMPS •

• •

Magnesium is essential for nerve-muscle transmissions and muscle contractions.

It is needed for calcium absorption and protein metabolism and helps maintain healthy nervous and cardiovascular systems. Added Vitamins C and B6 aid in the absorption of this important mineral.

Product features: • Magnesium assists with muscle contraction in cases of muscle cramps.

• Added Vitamin B6 and Vitamin C optimise the metabolism of magnesium.

• Assists with heart and nervous system health.

Supplement with Vital Magnesium Complex or Vital Calcium Complex Stay hydrated Stretch before exercising.

WIN! A VITAL MUSCLE CRAMP HAMPER CLICK HERE TO ENTER

017

HEALTH SNIPPETS WITH ANDREA

NUTRITION NEWS

GLOBAL WARNING OVER DANGEROUS DIET DRUG I

n May 2015, following the death of 23-year-old British medical student Sarah Houston, Interpol issued an alert about an illegal and potentially deadly drug used for slimming and bodybuilding. It is believed that diet pills containing 2, 4-dinitrophenol (DNP) were responsible for this death, and possibly more deaths and numerous other cases of serious illness.

WHAT IS DNP? DNP is a combination of compounds that increases body temperature and the metabolic rate. DNP is used in the manufacture of explosives and is also used as a pesticide. It’s highly toxic and has side-effects, including increasing heart rate and heat production from within the body, which results in excessive thirst and hot, dry skin.

Vital Health Foods Nutritional Expert BSc Dietetics, MPhil Exercise Science

POST YOUR QUESTIONS ON HER FACEBOOK PAGE

018 · SEPTEMBER 2015

DNP is for sale illegally on the Internet and is mostly available as a capsule containing a yellow powder. An Interpol notice indicating DNP as an imminent threat has been sent to police in 190 Interpol member countries at the request of French authorities. The World Anti-Doping Agency (WADA) is working to raise the awareness of the dangers of DNP, as it is a popular product used as a slimming and bodybuilding drug. The illegal manufacture of the drug raises questions around further risks of contamination with other potentially dangerous substances.

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.

HEALTH SNIPPETS WITH ANDREA

• • • •

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

DID YOU KNOW? •

• •

ON EXPRESSO

Vital Health Foods products are manufactured according to international pharmaceutical quality standards. All batches of ingredients are tested against purity and safety criteria, eliminating the risk of contamination.

Find a registered dietician in your area through the Association for Dietetics of South Africa (ADSA).

Contact the Vital Dieticians:

0800 223311

health@vital.co.za

SAFETY OF DIET SUPPLEMENTS

www.vital.co.za/ask-our-health-experts

ADVICE ON SLIMMING If you want to lose weight or participate in a bodybuilding programme, it is a good idea to consult a registered dietitian for a personalised eating plan.

Consult your dietitian, doctor or pharmacist about the use of slimming products. Even though safe and reputable products are available for sale over the Internet, illegal products are difficult to identify, as they appear to be safe for human consumption based on their packaging and advertising.

Buy supplements from reputable companies that manufacture their products under pharmaceutical licence, as this requires testing of both raw materials and finished products and eliminates the risk of contamination with unsafe, illegal and toxic ingredients.

019

A VITAL FEAST

HERBALICIOUS WE ARE SHOWCASING SOME KEY HERBS THAT DEMONSTRATE HOW HERBY FLAVOURS CAN GIVE A DISH THAT LITTLE SOMETHING EXTRA

020 路 SEPTEMBER 2015

A VITAL FEAST

⊲ View the recipe

SEARED SALMON WITH HERB SAUCE CHECKLIST • •

• •

• • • • • • • •

200 g salmon steak Spice for fish (Robertsons is a good choice) White pepper 2 tablespoons garlic and parsley butter 1 small onion, very finely chopped ¼ cup fresh chives, finely chopped ¼ cup dill, finely chopped ¼ cup tarragon, finely chopped 1 vegetable stock pot ½ teaspoon garlic paste ½ cup reduced-fat cream Salt to taste

METHOD

WIN! A VITAL EYE BOOST HAMPER CLICK HERE TO ENTER

• Prepare the salmon by rubbing it with fish spice and white pepper.

• Heat butter in a pan and sear salmon for 1–2 minutes on either side, depending on thickness. Remove from the pan and set aside.

• Add the onion to the same pan and sauté until translucent and slightly brown.

• Add the herbs, stock pot, garlic paste and cream and let it reduce for 5–10 minutes.

• Add salt to taste.

• Serve salmon on a bed of spinach fettuccine with sauce drizzled over.

021

A VITAL FEAST

⊲ View the recipe

CHICKPEA AND LENTIL SALAD CHECKLIST • • • • • • •

1 can chickpeas, rinsed and drained 1 can lentils, rinsed and drained ½ small red onion, finely diced ⅓ bunch flat-leaf parsley, finely chopped ⅓ bunch mint, finely chopped Handful of cherry tomatoes, sliced in half 1 yellow bell pepper, finely diced

DRESSING • • •

2 tablespoons olive oil Juice of half a lemon 1 tablespoon Vital Garlic, Ginger and Sesame Soy Sauce

METHOD •

•

•

Combine all ingredients together, except for the dressing.

For the dressing, combine ingredients together and mix well.

Add dressing to the salad and toss lightly.

WIN! A VITAL SOY SAUCE HAMPER CLICK HERE TO ENTER

022 · SEPTEMBER 2015

HEALTH HIGHLIGHTS

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

VITAL ALLERGY EASE

VITAL MULTIVITAMIN

This high-potency anti-allergy herbal, multivitamin plus zinc formulation helps alleviate symptoms of hay fever, sinusitis and allergic reactions. Vital Allergy Ease contains therapeutic extracts of stinging nettle root (Urtica dioica), eye bright, astragalus and powerful antioxidants.

Vital Multivitamin is a simple multivitamin solution that will give you the peace of mind that all your basic nutritional needs are covered. This is a no-fuss, high-quality product which offers you good value for money.

Product features: • Assists with symptoms of sinusitis, hay fever and allergic rhinitis.

• Has decongestant and immune-supporting properties.

• May help reduce inflammation of nasal mucous membranes and sinus.

Free from: Artificial flavourants, sweeteners, azo dyes, preservatives, gluten, lactose and added yeast.

Directions: Maintenance dose: Take 1–2 capsules daily.

Intensive dose: Take 3–4 capsules daily.

Take with water after food.

www.vital.co.za

Product features: • Nutrient reference values (NRV) are the minimum daily amounts necessary to achieve and maintain optimum nutritional status and help prevent chronic lifestyle diseases, for 98% of people over the age of four.

• The NRVs of all micronutrients in the formulation is at 100%.

• Combines essential vitamins and minerals.

• Daily mental and physical support.

Free from: Artificial flavourants, sweeteners, azo dyes, preservatives, gluten and lactose.

Directions: Take one capsule daily.

Take with water after food.

Suitable for diabetics.

MICHELLE JOOSTE - Nutritional Expert -

ANDREA DU PLESSIS - Nutritional Expert -

MARATHON TRAINING CHART

KEY NUTRITIONAL TIPS FOR MARATHON TRAINING

NUTRITIONAL TIPS

RECOVERY • Nutrients that are required for recovery include: ✓✓ ✓✓ ✓✓ ✓✓ ✓✓ ✓✓ ✓✓

Water Carbohydrates Protein Electrolytes Vitamins Minerals Antioxidants

• Look out for these ingredients when selecting your recovery nutrition formula: ✓✓ Whey protein is a source of the essential and branched chain amino acids required for recovery of muscles after training. ✓✓ Glutamine is a nutrient that is important for individuals who participate in highintensity endurance training and events.

The Vital Expert Recommends ⊲ Vital Magnesium Complex

NUTRITIONAL TIPS

NUTRITIONAL TIPS

NUTRITIONAL TIPS

NUTRITIONAL TIPS

FLUID INTAKE

ELECTROLYTES

CARBOHYDRATES

IMMUNE SUPPORT

• Sports drinks taken before, during and after exercise may help keep you hydrated for training sessions that last longer than 30 minutes.

• When training under hot conditions, your body loses natural salts such as potassium and sodium through perspiration.

Sodium is widely available in our diets and would not need to be supplemented.

Potassium is therefore more important as a focus nutrient.

• Starchy and sweet foods provide fuel to your body in the form of carbohydrates, which are transformed into glucose required for muscle power during exercise.

Zinc is vital for the healthy functioning of the immune system. Individuals with low zinc intake are more prone to catching colds as a zinc deficiency weakens the immune system. The white blood cells and other immune cells require zinc to fight off infections.

• During training, fluid intake of about 500 ml per hour should be sufficient, depending on perspiration rate, which differs between individuals. This is also affected by the temperature on the day.

• Excessive fluid intake may result in over-hydration and hyponatremia, which may impair sports performance and can be as dangerous as dehydration.

The Vital Expert Recommends ⊲ Vital Vitamin B Complex

• Ensure intake of healthy food sources rich in natural salts and electrolytes, including fresh vegetables, fresh and dried fruits. Rich sources of potassium include guavas, dried guava rolls, dried apricots, tomato juice, celery, potato, banana and raisins.

The Vital Expert Recommends ⊲ Vital Calcium Complex

• Healthy options include wholegrain cereals like Vital Original Low GI Muesli, wholewheat bread, brown rice and pasta, potatoes, sweet potatoes, corn and peas.

• Healthy snacks such as Vital Rice Cakes and Vital Corn Cakes provide instant energy and since they are wheat free, they reduce the risk of digestive upsets and abdominal bloating.

The Vital Expert Recommends ⊲ Vital Fat Burner

Zinc tips: • Take a zinc supplement that is chelated for best absorption.

• Eat two tablespoons of sunflower seeds or pumpkin seeds per day to add zinc to your diet.

The Vital Expert Recommends ⊲ Vital Zinc Complex

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Every time you buy a pack of Vital supplements R1 is donated to the Vital Foundation, which funds organisations fighting woman and child abuse.