Vitalise_Q2_2013 by Vital Health Foods

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second quarter 2013 / r17,83 www.vital.co.za

Winter s warmer page 15

The vitamin C breakdown Sensible supplementation

The Professional Talker

Vitalise spends some quality time with elana afrika-Bredenkamp and her husband

One bite at a time Understanding emotional eating

From a whisper to a scream The migraine action plan

HealtH / nutrition / recipes / lifestyle / fitness

In this issue

NUTRITION 9 10

14 15

SeCOND quARTeR 2013 | ISSUE 70

Message board Feature article

The vitamin C breakdown – sensible supplementation

shows research l a ic d e M ucing l for red Condition close-up potentia Reduce cancer risk with green tea isk. cancer r

A Vital feast

Winter warmers

NATURAL HEALTH 20

Feature article

From a whisper to a scream

Aromatherapy

Between us girls

Sister Lilian Remedies

To understand Alzheimer’s Too many questions, not enough answers disease a little better, turn to With complements page 24.

Shield them from storms

Feature article

26 27

Bach® Original Flower Remedies

One bite at a time

LIFESTYLE 4 5 12 28

The professional talker

REGULARS 2 2 6 18

Vital cares What’s up @ Vital Turn to page 12 to Lifestyle find out how to beat Vitalise your life the winter chills.

EDITORIAL TEAM EDITOR Alison Raymond CONTRIBUTING WRITERS Nikki Bush, Lisa Croecamp, Jennifer Davies, Andrea du Plessis, Raquel Goaté, Mari Hudson, Russell Looms, Delmaine Martin, Litha Mkatini, Michelle Orlando, Pam Pillay, Nadine van Staden, Celeste Vlok

DESIGN Tip Africa Publishing FOOD STYLING Illanique van Aswegen FOOD PHOTOGRAPHY Johan Wilke STOCK IMAGES Shutterstock PRINTING RSA Litho MAILING Promail

30 32 33

Vital Club Subscription form Ask the experts Chart

Burgess & Finch: Winter essentials

Health highlights Snippets Brain benders

Word search 46/Sudoku 17

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.

Ed’s note Alison Raymond VitAlise editoR

n the words of Maya Angelou: “Being a woman is hard work” and I am not going to argue with her. This sentiment is so often communicated that it has become something of a cliché. Regardless of its cliché status, we shouldn’t forget how much validity it holds. I could describe the many roles women play in society and how much work it involves, but it would take up this entire page and many more. It shouldn’t be stated over and over again; it just needs to be remembered, appreciated and valued – every day. We shouldn’t only be cognisant of this message because Women’s Day is around the corner; it is something that should be echoed whenever possible. But the door swings both ways; and, as much as women need to be cherished, so do the men in our lives. It is the strength we draw from each other that keeps the cogs ticking along. Things start to go awry when we lose sight of this. Ultimately, we need to be there to appreciate and protect each other. Vital Health Foods firmly believes in this message, which is why we have chosen it for the theme of this issue. Our approach has two facets: we want to focus on strong and empowered women, while also extending a helping hand to our community. To read more about how we hope to achieve this, please turn to our Vital Cares page – there may even be something you want to do to help. I am very excited for this issue of Vitalise; you may notice a bit of sprucing up here and there. There are a few changes, but all for the better. I hope you enjoy it and that the great info we deliver on these pages look better than ever. There is more excitement on the horizon in the form of Vitalise’s Red Apron competition. Please turn to page five for more details on how to win an amazing picnic basket hamper; all you have to do is submit a healthy recipe. What could be simpler? I am certain that as you read this you are wrapped up in your winter warmers; the chills have certainly set in. For some this can be somewhat depressing, and the sun will be sorely missed. However, this weather can also be embraced. It is time for big cuddly blankets, thick socks, scarves and hot drinks. For me, there is nothing better – I love winter. Unfortunately, winter also brings sniffles and chills. To better understand how to protect you and your family this winter, please turn to page 11 for Andrea du Plessis’ vitamin C breakdown. She provides the best advice to get through this winter. It’s not all bad news though; our recipe pages definitely have something that will warm you up from head to toe. To end off, I want to return to our theme and the person who we believe best represents it. You need only to turn to the front cover; Elana Afrika-Bredenkamp is a dynamic and vibrant woman who embodies these values. Please read our cover story and all she has to share. I have thoroughly enjoyed putting this issue together; I hope you receive the same enjoyment in reading it. Take care,

Alison

your

Feedback Write to The Vitalise Editor, PO Box 191, Kuils River, 7579

“Vital Club has been AMAZINGLY good to me. I have won prizes (thanks enormously for them) that have not only been great surprises and financially beneficial to me, but introduced me to products I had never tried. I have now discovered some very beneficial ones. Thanks!”

“I was just thinking how your magazine has truly grown. I have over the years introduced so many friends, family and clients to it, and they all love it! You continue to provide new and current info, fresh articles, great giveaways and the best discount coupons ever!” Michelle van der Westhuizen

Elena Perrelli

Write to us and WIN! Send the Editor your feedback on the magazine, article content or product suggestions, and win great Vital products to the value of R400! See above for contact details.

COMPETITION

CORNER To enter any of the competitions in this issue of Vitalise, please send your name, address and membership number to Vitalise Competitions, PO Box 830, Kuils River, 7579 or e-mail vitalisecompetitions@vhf.co.za RULES 1. Only one entry per person per competition is permitted. 2. Only Vital Club members are allowed to enter. 3. Clearly indicate the competition name in all correspondence. 4. All competitions close 10 August 2013.

ASK THE issue 2 | 2013

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More than the baby blues?

The building blocks for development

The slippery slope to depression

All the benefits The quarterly Vitalise magazine Great prizes and giveaways Free samples and discount coupons Product discounts of 20% when purchasing directly from our factory and online shops. PLUS: We offer free nutritional advice! Call 0800 22 33 11 toll-free E-mail health@vital.co.za

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Olive oil makes you feel full. A study has shown how natural oils and fats regulate the sensation of feeling full after eating; this is especially the case with olive oil. The study was conducted by work groups at two German universities, under professors Peter Schieberle and Veronika Somoza. They studied four different edible fats and oils, including lard, butterfat, grapeseed oil and olive oil. Over a three month period the study participants, in addition to their normal diet, ate 500 g of low-fat yoghurt daily, which contained one of the four fats or oils. “Olive oil had the biggest satiety effect,” reported Professor Peter Schieberle. “The olive oil group showed a higher concentration of the satiety hormone, serotonin, in their blood. Subjectively speaking, these participants also reported that they found the olive oil yoghurt very filling.” ~WebMD

WINNERS

IDEA!

ISSUE 1 2013

Vital Family hamper C Joseph A Singh J Henderson

Share the benefit of good health and buy an annual subscription for a loved one. Existing Vital Club members will receive six-months’ free subscription for every gift subscription they buy.

24792 24768 17815

Vital Kids Range hamper D Viljoen 24547 M Maartens 25427 L Hunt 25464 Bach Rescue Remedy hamper H Power 25824 N Salie 23933 R Merskey 24052 Vital Cranberry Complex hamper P Le Roux 18052 A Botha 24845 B Watson 24846 Burgess & Finch hand massage kit G Combrinck 23673 S Sorensen 24345 J Oosthuyzen 25178

Did

Vital health shop details Kuils River, Cape Town Tel: 021 900 2500 10:00–13:00; 14:00–16:00 weekdays (closes at 15:00 on Fridays) Dunkeld, Johannesburg Tel: 011 442 2960 10:00–13:00 weekdays

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Eating unhealthy food could make a bad mood worse. Unhealthy eating habits may result in women who are concerned about their diet and self-image, to experience worsened moods. The study was conducted with women who were still in university and were concerned about their eating behaviour. These women reported worsened moods after binge or disordered eating, said Kristin Heron, research associate at the Survey Research Centre. “There was little in the way of mood changes right before the unhealthy eating behaviours,” said Heron. “However, a negative mood was significantly higher after these behaviours.” ~health24

Vital Anti-Ageing hamper B Conradie 26056 C McClure 4198 H Gamaroff 24916 Vital flu hamper C Potgieter H Keogh M Maartens

23620 24518 25427

Snippets hamper M Arendse S Du Toit H Connan

24851 25022 20176

Brain Benders hamper C Hoffman D Pillay

3929 25376

A WINTER HAMPER Stand a chance to win this great hamper to the value of at least R400. See the Competition Corner on page 1 for more details.

HOW TO ENTER

WIN!

Please send us the answer to the following question: Which Vital product will give you extra protection this winter?

e-mail: health@vital.co.za

Good health is Vital.

vital

Cares

care

about…

our community

HOPE AMBASSADORS

Word definitions are fascinating. The word passion is “an intense emotion, interest and enthusiasm”. Compassion can be defined as “a deep sympathy for the suffering of another, accompanied by the desire to diminish it”. The word reconciliation is beautiful; it means “to end conflict or separation and to walk in the new”. If we are going to influence change, this message of reconciliation needs to consume us. We need to stir up the passion, which leads to compassion that in turn leads to a spirit of reconciliation. But how do we do this? If compassion meant one step forward to influence change in our community, would you take up the challenge and get involved? Even in the smallest way? It took an ordinary person and her friends to have compassion for raped and abused children in the Helderberg area. She realised that these children, who were victims of horrible crimes and whose trust was violated, had to travel 40 km to Cape Town for therapy and treatment. Not to mention having to go to a hospital’s casualty ward (as a rape victim) and waiting hours for medical treatment. In 1992, this team stepped up to make a difference and started raising funds. Safeline Hot-

4 vitalise

tentots Holland was established in Somerset West; they were able to employ a social worker once a week to provide services to victims of child abuse in the Helderberg area. In 1997, a crisis centre was opened in collaboration with Rape Crisis. Here, the victims could have their medical examinations done in a building separate from the hospital. The police and doctors also came to the crisis centre to do examinations in a fully equipped room, away from the main hospital. This offered more security and confidentiality, minimising the secondary trauma to the victim. In 1997, Safeline Hottentots Holland was renamed the PATCH/Helderberg Child Abuse Centre, an acronym for the Prevention And Treatment of Child Abuse. Due to the dramatic increase in child abuse cases being reported, in 2000 the decision was made to move towards offering specialised services only to child victims of sexual abuse. PATCH also made a strategic decision to open satellite offices throughout the Helderberg basin in order to be more accessible to the communities it served. To further offer protection and a safe environment to these victims, PATCH is currently spearheading a project to establish a medical centre at their offices in Somerset West by transforming their little kitchen area into one. This will ensure a single location where police can take statements, and doctors can administer blood tests and medical care.

PATCH currently employs 13 staff members and provides the following services: • Assessments of allegations of child sexual abuse. • Therapy to child victims of sexual abuse in the Helderberg area. • Prevention/awareness programmes to encourage disclosure of child sexual abuse. • A 24-hour crisis centre where victims of sexual abuse can undergo a medical examination where DNA is collected to be used in a criminal case against the perpetrators. • Victims are also provided with PEP (Post-Exposure Prophylaxis) to prevent the transmission of HIV and STDs (Sexually Transmitted Diseases). Trained volunteers assist the victims and family members. • Support regarding continuation of the use of anti-retroviral treatment to rape victims. • Follow-up HIV tests six weeks after the rape. • Court preparation and support for the child victim should he/ she have to testify against his/her perpetrator. • Court reports supplied by trained PATCH staff members, advocating the child victim’s right to testify in camera with the help of an intermediary.

LEND A HELPING HAND As it is increasingly difficult to rely only on donations, PATCH has recently approached the government to sponsor a container to use as a second-hand shop in order to be self-sustainable and cover basic expenses. Therefore, they will continually be looking for items to sell – like clothes, toys, shoes, crockery and books. Their immediate need is to get electricity to the container, fit an alarm, and include shelving for the items that will be sold.

24-hour crisis line: 021 852 6110 Tel: 021 852 6110 | Fax: 021 852 7599 PATCH Helderberg Child Abuse Centre, PO Box 2454, Somerset West, 7129, South Africa

Issue 2 | 2013

vital

Update

What’s Up @ Vital? THE VITALISE RED APRON COMPETITION There is nothing wrong with preparing ahead of time, and perhaps you won’t be going on many picnics during these colds winter’s days, but think about next summer and how much fun you and your family will have with this fantastic picnic basket filled with Vital goodies.

DOCTOR’S ORDERS

To enter this competition all you have to do is formulate a healthy recipe. It will also be featured in an upcoming issue of Vitalise, as well as on SABC 3’s Expresso show. Be as creative as you like, but remember it has to be healthy. To stand a chance to win this great hamper, please turn to the Competition Corner on page 1. Please clearly state that your entry is for the Vitalise Red Apron Competition.

Vital’s dietician, andrea du Plessis, has teamed up with South Africa’s favourite comedian/doctor, Riaad Moosa. SABC 3’s former Dr Mol Show has undergone a transformation and will now be called Doctor’s Orders.

Ostrich burger checklist (2 servings) 2 whole grain bread rolls 2 thinly sliced ostrich fillets 1 tablespoon Vital Chilli Soy Sauce 1 tablespoon olive oil 4 tomato slices ½ avocado, sliced 2 tablespoons onion marm alade 1 packet rocket salad leave s

method Heat the wholegrain bread rolls in an oven that has been preh eated to 180ºC. Combine the soy sa uce and olive oil together and rub g enerously over the ostrich fille t. Fry the meat in a non-stick fry ing pan over high heat until it is co oked to your liking. Cut open your bread rolls. Mash the avocado wit h a fork and spread on the bottom half of the roll. Place the rocket le aves on the avocado, then the ostr ich fillet, tomato slices and top with some onion marmalade. Cover th e burger with the other half of the b read roll and enjoy this guilt-free m eal.

IDEA! Ostrich fillets can be replac ed with ostrich burger patties or sk inless chicken fillets.

Per serving

Energy (kJ)

Protein (g)

1680

Carbohydrates (g)

Fat (g)

Fibre (g)

14 vitalise Issue 1 | 201 3

Issue 2 | 2013

Riaad Moosa is an awardwinning comedian as well as a qualified medical doctor; he will be at the helm of this new show that will explore topics related to health, lifestyle and nutrition. Andrea du Plessis will offer her expert advice and tips on living a healthier and more well-balanced life. So, if you want to get more information from these trusted sources, be sure to watch it on SaBC 3 every Friday at 15:45.

VITAL KIDS CHARACTERS GO ON TOUR You may have noticed a few friendly characters hanging around our Kids Range; they were not only kind enough to grace our packaging, but have also come to life in an effort to keep South African kids healthy. We are very pleased to announce that the Vital kids characters will be going on tour in the next three months (August–October 2013). They will be visiting 50 schools across South Africa.

These characters are not only friendly, but also very smart – probably because they take all their vitamins. They will provide a fun and educational programme, in line with the current curriculum of each of the schools. The characters will be generous with their time and spend it getting to know the kids while also trying to teach them all about healthy living.

3’s Keep an eye on SABC s, or ng rni Expresso in the mo for .za .co visit www.vitalkids of t lis the further details on as d, ite vis schools that will be . well as the dates

vitalise 5

The dietician

experts

Nutrition

is in

Pam Pillay is a registered dietician (BSc Dietetics) with a passion for good health and nutrition. She finds fulfillment 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.

Pam Pillay

Contact Pam on our toll-free nutritional helpline or e-mail her at health@vital.co.za

VITAL HEALTH FOODS NUTRITIONAL EXPERT

Answers to frequently asked questions

uestion Is it necessary to take a multivitamin and -mineral supplement daily? nswer Yes, absolutely. The majority of the population needs supplementation. There are many factors that support this need. Some of these include the increasing damage to the environment along with the depletion of soil nutrients. This, together with the way produce is grown, handled and stored, means it is not as nutrient dense as we would like to think. Living a full and fast-paced lifestyle means there is little time to prepare healthy meals. The result is that you live on kilojouledense, but nutrient-deficient foods. These foods can lead to

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lifestyle diseases, which in turn lead to us taking over-the-counter and prescription drugs. These medications leach our bodies of important stored nutrients that support optimal health. Another factor is a constant battle with weight and the need for a quick fix – it leads to a lot of disordered eating, resulting in nutrient imbalances. These imbalances and deficiencies are applicable to most of the population, across the age spectrum – from infants and adolescents to senior citizens. It includes pregnant women, sportsmen, the chronically ill, vegans, stressed individuals and even substance abusers. Daily multivitamin and -mineral supplementation is a safe and cost-effective way to ingest adequate amounts of nearly all the vitamins and minerals necessary to promote good health, improve the immune system and reduce and prevent disease.

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Mushrooms are very low in sodium. They contain only 14 mg of sodium per 100 g. When one considers the fact that a low-salt diet allows 400–1 000 mg of sodium per day, the low-sodium content of fresh mushrooms is even more impressive.

uestion Since leaving work to be a house executive, I find that I am putting on weight, despite all the housework and running around after the kids. Please help. nswer There could be a number of reasons for this. Let’s take a look at some of the obvious ones. It could be that you have decreased your activity levels, but continued to eat the same amounts as before. Perhaps you are making different food choices compared to when you were still working. Food is also more accessible to you now than it was with a fixed pattern of eating during tea and lunch breaks at work. The opposite could also be true in that

you didn’t have enough time in your work day to eat enough or correctly. The first part to your solution would be to start an eating plan that requires you to have set meals and snacks, watching your portion sizes. The second part, without a doubt, is an exercise programme of some sort. Do something you enjoy, that is fun and sustainable to you.You could even get the kids to join in with the exercise or activity you choose. Count the housework and running around after the kids as bonus kilojoule burners. Remember: if you want results, you have to put in the effort; there is no such thing as a quick fix.

Issue 2 | 2013

ASK THE

EXPERTS

uestion I am a young mum with two kids and a demanding job. I have recently noticed the hair just above my forehead, in the middle, is starting to thin quite a lot and it’s becoming noticeable. I have also noticed a lot of hair falling out when brushing or washing. What can I do to prevent this? nswer Hair loss can be influenced by factors like ageing, hormones, nutrient balance and stress. You cannot stop the ageing process, the decline in hormone levels, or the stresses of daily life. However, you do have control over what you put into your body to address nutrient imbalances that contribute to these factors. Start by ensuring you have a balanced diet which provides you with B vitamins, antioxidants, essential fatty acids and essential amino acids. If you can’t seem to get it completely right with your diet, take a nutritional supplement. A supplement cannot guarantee re-growth of hair, but it would definitely provide you with the additional support that may be lacking in your diet. I would like to suggest Vital Hair, Skin and Nails as it is expertly formulated with a unique combination of vitamins, minerals, amino acids and omega 3 fatty acids to help support and maintain not only healthy hair, but skin and nails as well.

NUTRiTiON UPDATE Evening primrose oil is a type of oil that is derived from the seeds of the evening primrose plant, aptly named because it flowers in the latter part of the day. The oil is usually purified and placed inside a capsule which can then be swallowed with relative ease. The oil contained in the seed is an essential fatty acid needed for body growth and development. Previously, the only way to ingest this type of oil was through dietary sources; this is why manufacturers now make capsules containing concentrated amounts as this is the easiest way of getting the oil into the system. It is added to many lotions and skin preparations, but the benefits of this seem to be negligible as only a tiny amount of the actual oil can be absorbed into the system. Evening primrose oil has been thought to help ease many symptoms associated with premenstrual stress, as well as menopause. It may help ease arthritic pain and eczema. At some point, most women have experienced either lower abdominal pain, breast pain or sensitivity, and general lethargy during their cycle. In the past, evening primrose oil has been recommended to ease these symptoms so women don’t have to rely on more conventional medication. Evening primrose oil is a natural product and contains no chemicals other than those contained in the capsule itself.

Issue 2 | 2013

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To answer your question about increased hair loss, the problem is that the fewer the hairs, the more stress they take with washing and brushing. Therefore, it is often advised to cut your hair to relieve this stress while you are waiting for hair growth to improve. Also, remember that eating well and taking a supplement will not show an immediate improvement – it will take a while. Allow at least three months for improvements to show. THE viTAl EXPERTS

Vital Hair, Skin and Nails is expertly formulated with a unique combination of vitamins, minerals, amino acids and omega 3 fatty acids to help support and maintain healthy skin, strong nails and shiny hair.

Studies have found that diets that are too high in sodium or too low in potassium, could increase the risk of hypertension. Foods rich in potassium include spinach, potatoes, parsley, bananas, papaya and dates.

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ASK THE

EXPERTS

The

P ar en ti ng E xp er t

is in

Nikki Bush CREATIVE PARENTING EXPERT

Nikki Bush is an inspirational speaker, best-selling author and mum. She helps parents creatively respond to the daily work-life balance challenge of staying connected to their children despite being busy, while also effectively preparing their children for a fast-changing world. Nikki’s talks, workshops, books and games are fuelled by her passion for play, connection and relationships.

Answers to frequently asked questions

uestion I sometimes find it difficult to reconnect with my children after being away from them for business trips. Do you have any advice on how to make the transition back into the home a little easier after each trip? nswer The truth is that while reunions can be of the movie variety – easy, happy and good, they are just as often tricky, awkward and sometimes even unpleasant. If you have been away for business (which is a lonely experience that I can attest to) and you just can’t wait to get back to the family – you’ve specially bought them a little something from your trip as part of your re-entry strategy – in reality, it could turn out like a damp squib. You might get the cold shoulder on arrival; the family may erupt into

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t For more information please visi m www.nikkibush.co

TiPS! Make eye contact and cuddle. If they burst into tears, hold them tight until the tears subside. If they physically fight with you, try and turn it into a play fight and be melodramatic. If they run away and hide, make finding them into a playful game. When children are acting out, hug them instead of punishing them. Get really physical even if they are not showing anger or frustration.

whingeing, whining and complaining, or even into a fight. You find yourself wondering why you bothered to come home. You might even give voice to the thought, “Well, I think I might as well get back on that aeroplane!”

Rolling on the ground and wrestling with a child is a quick way of reconnecting in a playful way. Play a game together. It doesn’t have to be long, but it does provide an emotional bridge. Have a bath together. There is nothing like water, bubbles and drawing on each other’s backs to make everyone relax again. Cook together. This can be a playful, multi-sensory experience that builds bridges.

Human beings do funny things when they are separated from each other, particularly children and their parents. Children tend to fall into a trap of isolating themselves in an emotional tower to protect themselves

from pain, says psychologist Lawrence Cohen in his book, Playful Parenting. When they are having a hard time, or giving us a hard time upon our return, they are locked in a tower and our role is to help them out. They have disconnected from us and they don’t have the words to explain it. There are leftover feelings from their time apart from you. This makes our re-entry into their world complicated and, being the adults, no matter how tired, irritable or in need of love and attention we are, we need to manage the reconnection process. I call it building the emotional bridge to your child so that they can then walk back over it to you. Adults must take the initiative. Whether separation has been for a single day or longer, both parent and child are doing their best to find their way back to each other. Our job, as their parents, is to transform re-entry tension into a warm, friendly connection and to create our own memorable movie ending.

Issue 2 | 2013

message

What’s new?

Board

Kind regards your

Feedback

Write to health@vital.co.za or Kind regards, PO Box 191, Kuils River, 7579

“My son, Christopher, was two years old when he contracted meningitis. We nearly lost him, but we didn’t, and I have God to thank for this. My son is an inspiration to many people. Since he has been taking Vital Omega 3, 6 & 9, which is an awesome product, he has been doing very well at school. He has such strong will-power. He is also overweight, but a year ago he started running 10 km races. Recently, he earned his 30th medal. Today, I want to say that you can achieve what you want in life, and you can be successful. Thank you Vital, for giving my son a helping hand.”

Janine Wessels, Brakpan, GAUTENG

Packed with: Fish Oil 200 mg Borage (Starflower) Oil 400 mg Olive Oil 400 mg

Vital Kids Viral Boost This delightful orangeBenefits: flavoured emulsion is packed with immuneImmune-boosting supporting nutrients nutrients: vitamins plus the indigenous A, C and D South African herb Delicious orangePelargonium, reflavoured emulsion nowned worldwide for Free from artificial its positive effects on colourants and the immune system. sweeteners Pelargonium has been For kids aged 1–12+ shown to have antiviyears ral, antibacterial and immune-supportive properties, while cod liver oil has traditionally been used to support the immune system. Don’t let bugs hold you back – Vital Kids Viral Boost will help get your child’s immune system back on top. Team up with the Vital Experts – protecting your family just got a lot easier.

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The word ‘influenza’ comes from the Italian word influentia, because people used to believe that the influence of the planets, stars and moon caused the flu – for only such universal influences could explain the sudden and widespread sickness.

issue 2 | 2013

“I am 88 years old and I wish to say ten out of ten for Vital Cranberry Complex. Four years ago, I had a very bad bladder infection – so bad that I was hospitalised for two weeks. To make a long story short, they wanted to put in a catheter and I refused. So, after many doctors and antibiotics, I found Vital Cranberry Complex and within three weeks I noticed a change. No infection up until today and I have had no antibiotics for bladder infection. What a wonderful product. I have told all my friends and family about it. My daughter and I are free from bladder infections. Thank you Vital.” Hettie Lewarne, Boksburg, GAUTENG

Packed with: Cranberry Fruit Extract 200 mg Buchu Oil 4 mg Sage Leaf Extract 12,5 mg Stinging Nettle Root 25 mg

facebook.com/vital.health.foods | vitalise 9

THE VITAMIN C BREAKDOWN Andrea du Plessis VITAL HEALTH FOODS NUTRITIONAL EXPERT

Andrea du Plessis is a registered dietician (BSc Dietetics, MPhil Exercise Science) with a passion for good health achieved through nutrition, natural remedies and a healthy lifestyle. She is a regular contributor on the SABC 3 shows Expresso (weekdays at 06:00) and Doctor’s Orders (Fridays at 15:45). Ask her advice on Health24 (the Vital Vitamin Expert), the Vital Expert Forum (www.vital.co.za) or her Facebook page (www.facebook.com/ andrea.vital.expert).

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SenSible Supplementation As winter approaches, we all dread falling victim to the attack of the cold and flu viruses doing the rounds, especially with the change of season. Taking vitamin C may be at the top of your to-do list to banish those winter sniffles, but will it really help? The questions asked by the health conscious about vitamin C supplementation seem neverending: • Can vitamin C help fight colds and flu? • If so, how does it work? • How much vitamin C do we really need? • Can we get enough through our diets? • How much vitamin C is too much? • Do high vitamin C intakes lead to “expensive urine”, with most of the valuable vitamin C going down the drain?

• Are there any side-effects of taking too much vitamin C? Can vitamin C help fight colds and flu? The mechanisms of vitamin C’s protective effects are very interesting. Since our immune cells are responsible for protecting our bodies against invading viruses and bacteria, it comes as no surprise that vitamin C’s actions are directly focused on these immune cells. According to test results published in Advances in Experimental Medicine and Biology, there’s up to 100 times more vitamin C in

our white blood cells than in the plasma (fluid component) of our blood. Vitamin C has also been shown to increase the production and activity of immune cells, as well as prolong the survival of these cells that fight against invading viruses. How does it work? Preliminary research published in the Journal of the American College of Nutrition suggests that vitamin C levels in white blood cells decrease at the onset of a cold. This reflects the increased usage of vitamin C by

Issue 2 | 2013

feature

Nutrition

our immune cells whilst fighting an infection. There’s also preliminary evidence that vitamin C is retained better by the body during a cold, due to decreased excretion. It may therefore be suggested that boosting vitamin C intake at the onset of a cold may be beneficial. Managing colds and flu Vitamin C is well-known for its role in assisting with the nutritional management of the common cold. A review published in the Cochrane Central Register of Controlled Trials in 2000, revealed that vitamin C reduces the severity and duration of cold symptoms. This research also demonstrated that vitamin C intake of up to 1 000 mg per day for several winter months showed a modest, but consistent, beneficial therapeutic effect on the duration of cold symptoms. The intake of vitamin C after the onset of cold symptoms showed greater benefits with higher doses than with lower doses.

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optimal intake during colds and flu at 1 000 mg per day for adults and 1 500 mg per day for athletes, as highintensity exercise increases our need for vitamin C. Can we get enough through our diet? It is no challenge to ingest 100 mg of vitamin C – that is easily provided by two small oranges, half of a small guava or 50 g of raw red peppers. However, to get to the therapeutic dose of 1 000 mg, 16 small oranges, five guavas or 500 g of raw red peppers are not realistic to ingest on a daily basis. How much vitamin C is too much? Most vitamins have tolerable upper intake levels (UL), which indicate the maximum level of daily long-term intake at which no side-effects have been detected. The UL for vitamin C is 2 000 mg per day; this guideline tells us not to exceed 2 000 mg daily for long durations of time.

The Hungarian scientist Albert Szent-Györgyi, was awarded the Noble prize in 1937 for discovering vitamin C. He and his colleagues were the first to extract vitamin C from food, notably the paprika plant (also known as Capsicum annuum, or red pepper). In fact, raw sweet red peppers contain more than three times the amount of vitamin C found in oranges of the same mass.

How much vitamin C do we really need? Daily intake of vitamin C is essential, since this watersoluble vitamin cannot be stored in sufficient levels in the body. Nutrient Reference Values (NRVs) show that we need a minimum of 100 mg per day. However, when the immune system is fighting an infection, the body benefits from higher intakes. Research has pinned the

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Expensive urine Vitamin C is water soluble, which explains why excess intakes are excreted through one’s urine. It is believed that under normal healthy conditions, the human body comfortably absorbs up to 300 mg of vitamin C. Taking a dose of 1 000 mg may therefore exceed the body’s ability to absorb and retain vitamin C. However, during an infection,

tips! During cold and flu season, take 1 000 mg of vitamin C per day, or 1 500 mg if you are an athlete or lead a very active lifestyle. Select a vitamin C supplement enriched with ingredients such as hesperidin, rutin, glutathion and alpha lipoic acid as these nutrients help optimise the absorption and utilisation of vitamin C. Take your vitamin C tablets after breakfast, as the presence of food slows down the digestion and allows you more time to optimally absorb the vitamin C. This also reduces the risk of digestive system irritation. Take your vitamin C supplement with cold or roomtemperature water. The heat from hot beverages will destroy some of the valuable vitamin C, and the tannins and caffeine found in coffee and tea can bind some nutrients, making them less available for absorption.

our bodies are able to absorb more vitamin C and research has shown 1 000 mg to be the optimal dose in supporting the immune system; this demonstrates that our bodies can indeed tolerate and utilise higher doses. The side-effects of too much vitamin C High doses of vitamin C are tolerated better by some individuals than others. Side-effects of intakes higher than 2 000 mg include digestive system discomfort and possible diarrhoea. Excessive intake of vitamin C is not recommended in individuals who suffer with, or who are at risk of oxalate kidney stones. The fact is that vitamin C cannot cause kidney stones, but with supplementation of doses exceeding 2 000 mg daily, excess vitamin C that cannot be utilised by the body is filtered out by the kidneys. The acidic nature of vitamin C may then contribute to the risk of oxalate kidney stones.

packed with:

win!

Vitamin C 1 000 mg Rutin 10 mg Glutathion 3 mg Hesperidin 10 mg

A ViTAl MAxi C HAMPER Stand a chance to win a three-month supply of Vital Maxi C. Turn to the Competition Corner on page 1 for details.

vitalise 11

lifestyle

Winter

AVOID WINTER HIBERNATION W

inter can be a bleak time of the year for dieters. The cold weather can not only interrupt your workout routine, it can make you more likely to reach for comfort foods. This means you are ditching salads in favour of hot, hearty and often high-kilojoule meals. The weather can even send you on a mood roller coaster that can lead to overeating. So, it is all too easy to pile on the kilogrammes along with the winter woolies. Even though we are aware of the risks, each and every year too many of us fall victim to winter weight gain. Some may joke that they are eating and sleeping more because they are getting ready to hibernate. But we do not get to crawl into a warm hiding place and sleep the fat away. In our sedentary culture, where more than half of all adults are overweight, factors that accelerate weight gain are a real concern. Those extra kilogrammes acquired over winter may stay on year after year, eventually contributing to health problems such as obesity, diabetes, high blood pressure and heart disease. Winter weight gain is common, but it need not happen, so don’t fall victim to the vicious cycle again this year. Use these winterproof weight tips and tricks to help keep you on the right track.

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Plan ahead The more organised you are with your meals, the more likely you are to maintain or lose weight. Try to precook meals that reheat and freeze well. For the most part you should be cooking from home. That way you have your finger on the control button. Stock up Winter can induce a craving for carbohydrates; so stock up on ‘smart’ carbs. Choose wholegrains – these take longer to digest and will keep you feeling full for longer. Keep your store cupboard stocked with staples such as cans of tomatoes, spices, beans, wholewheat pasta, cereals and dried fruit. That way you will be able to create a quick and nutritious meal. Winter warmers When the weather gets cold, instead of loading up on seasonal favourites like cookies, pies and cake,

make something warm like stew or soup. Drink smart Drinking something hot will help you keep warm. However, some hot beverages are high in kilojoules. Milky, sweet coffee and hot chocolate with whipped cream should be replaced with regular or ‘skinny’ coffee or tea, green tea or any herbal tea. If you can avoid alcoholic and sugar-loaded beverages, do it. (Turn to page 15 for some great ideas.) Snack smart Being stuck indoors due to cold weather means you’ll snack more. There’s something about boredom that makes you hungry. So when you get the urge, snack smart. Go for fresh fruit, veggies and nuts. Read food labels and look for foods that are low in saturated fats, rather than low-fat overall; but

About eatForAll®

remember that many processed, low-fat foods have a high sugar content to compensate for taste lost by reducing fat, so read the label and check for the sugar content as well. Eat oily fish Foods rich in omega 3 fatty acids have shown to help regulate the brain’s serotonin levels. This keeps carbohydrate cravings at bay and also helps curb your appetite. So aim to eat oily fish like sardines, mackerel or salmon, three times a week. Don’t stress Stressing over whether you’re sticking to your diet thoroughly enough, might break you down. Keep up with your weigh-ins and stick with your healthier meals and increased activity, but don’t think about it too much. Many of us are stress eaters and will begin to binge when we feel pressure.

eatForAll® is a unique, easy-to-use and interactive eating programme which promotes healthier eating habits.

For more information, visit www.eatforall.com or e-mail info@eatforall.co.za

Issue 2 | 2013

lifestyle

Winter

STRONG IS THE NEW SKINNY Many people find it easier to lose between five and eight kilogrammes every summer simply because of the fact that it is summer. However, it is not the season, but more your way of thinking that makes you maintain and even lose weight during autumn and winter. Change your workout programme; focus more on body weight exercises. This is a great way to be in the warmth of your own home and with your family. The following exercises can be done at home without the use of any equipment. The whole family can join in.

Beat the chills The winter chills have set in and the only appealing exercise is pulling up the blanket you are shivering under. Winter has a way of letting all the good work done in summer slip away. Don’t let this be the case. Get up off that couch and warm up with some activities that don’t require venturing out into the cold – too much.

Dance Regardless of age or fitness level, dancing is fun for everyone and a great way to stay fit and healthy during the cold winter days. Dance can strengthen your bones and muscles without hurting your joints. You can tone your entire body as well as improve your posture and balance. It can also be a great stress reliever and confidence builder.

ice skating While gliding across the ice you won’t even realise the benefits your body is reaping. Ice skating can improve your endurance, especially if you increase your speed and distance a little each time you get out onto the ice. Your legs will get a great workout, especially the hamstrings and the quadri-

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ceps. Lastly, ice skating can be a great kilojoule burner – with increased effort on the ice, you could end up losing some weight. That is certainly reason enough to get out from under that blanket.

Bowling It may not be the first thing that comes to mind when you think of staying fit and healthy, but bowling can promote muscle growth as it provides good exercise for the arms and legs. It can improve your balance and is a social activity that will keep the winter blues at bay.

exergames The Nintendo Wii Fit will require a bit of a financial investment, but the health benefits could be well

worth the cost. This gaming console has interactive sports and fitness games that promote physical activity. There is a wide variety to choose from, making it appropriate for all ages and fitness levels. The best part is that you won’t have to leave the comfort of your own home.

treasure hunt A little preparation and imagination are required for this one. Turn your house into a place filled with hidden treasures; it will be a fun winter’s day you and your family will remember. While you are searching under pillows, or running to find your next clue, you are having plenty of fun and being far more active than surfing the couch under a blanket.

Squats (wall-sitting) Push-ups Tricep dips (push up from the edge of a chair)

Sit-ups Try to steadily increase the repetitions (reps) for each exercise every two weeks. For the first two weeks, perform 20 reps of each, three times a week. Ultimately, you should build up to 50 reps of each, three times a week. This will take you roughly ten weeks; if this is maintained during autumn and winter, the results will be incredible. Make moving a priority. The key is for you to stay busy. You have more strength and ability than you realise. You can make health and fitness progress this winter! Remember: strong is the new skinny.

For more information, please contact biokineticist Russell Looms, at russlooms@gmail.com

vitalise 13

condition

Close-up

REDUCE CANCER RISK WITH GREEN TEA Green tea has made medical research headlines a few times over the past year, showing potential to help reduce the risk of certain types of cancer.

The problem

Until recently, cancer was viewed as a terminal condition associated with long-term suffering and very little hope of recovery. Advances in medical and nutrition research have shown that certain types of cancer are now treatable and some dietary strategies can assist in reducing cancer risk.

The solution

According to the American Institute for Cancer Research, 30â&#x20AC;&#x201C;40% of cancers are directly linked to the diet. While some foods are known to potentially increase cancer risk, other foods are known to decrease it. Green tea is one of the natural remedies indicated to potentially lower the risk, or support in the nutritional management of certain types of cancer. Green tea is made from the dried leaves of the Camellia sinensis plant. It contains potent antioxidants that include a component called EGCG, which is believed to help reduce the damaging effects of free radicals on body cells.

tip! Creative ways to include green tea in your diet: Add brewed green tea to soups, stews and porridge. This will increase the antioxidant content of your food. During summer, add ice cubes made with Vital chinese Green tea Fruit infusion to your smoothies or chilled soups for extra flavour and antioxidants. Make a jug of ice tea with strongly brewed green tea; blend equal quantities of the green tea with fruit juice.

Research reports Digestive system cancer: A population study following 69 000 Chinese women indicated a 14% reduced risk of developing cancer of the digestive system in individuals who consumed green tea at least three times a week. Breast cancer: A recent study done through the National Cancer Institute at the US National Institute of Health, and published in the Nutrition Journal, showed how green tea consumption may influence breast

cancer risk through its effects on female hormone metabolism. In this study, Dr Barbara Fuhrman and her research team found reduced levels of oestrogen metabolites in the urine of the 200 preand post-menopausal women, indicating the potential of green tea in modulating cancer risk. Prostate health: A 2012 study led by dietician Susanne Henning, from the David Geffen School of Medicine at the University of California, investigated the effects of green tea on patients scheduled for prostate removal due to cancer. Results showed a reduction in disease-associated inflammation, which is believed to potentially inhibit tumour growth. Even though conclusive evidence with regard to cancer prevention has not been found, green tea certainly seems to support in the nutritional management of prostate inflammation. How much to drink per day Regular consumption of green tea in moderate amounts is known to be safe. Even though green tea has not been proven to prevent or treat cancer effectively, drinking two to three cups of green tea daily is likely to add great value to your health. Individuals sensi-

tive to caffeine are not encouraged to consume more than two cups per day, as green tea naturally contains small amounts of caffeine.

Vital Chinese Green Tea Fruit Infusion Vital Chinese Green Tea Fruit Infusion is a refreshing and natural blend of green tea leaves, fruit extracts and the flavours of cinnamon, hibiscus, liquorice, chamomile and chicory.

Benefits:

win!

Individually wrapped and tagged tea bags Chemical-free and oxygen-bleached tea bags

A VITAl GREEN TEA HAmPER Stand the chance to win a Vital Green Tea hamper. Turn to the Competition Corner on page 1 for details.

e-mail: health@vital.co.za

Good health is Vital.

As seen on Expresso, SABC3 food

A Vital Feast

Soothing chamomile latte

Big blankets you get lost in, thick socks and hot drinks â&#x20AC;&#x201C; these are the essentials for the chilly winter days that lie ahead. This is especially true for cuddling up with a hot drink that will warm you up from head to toe. We have created some delicious hot drinks that will banish those winter chills; give them a try and let us know what you think.

checklist (2 servings) 3 Vital Chamomile Tea bags 250 ml boiling water 300 ml full-cream milk 2 cinnamon sticks

WINTER WARMERS

Honey to taste

method Steep three Vital Chamomile Tea bags in boiling water; let it brew. Make sure the brew is strong. Once you are happy, set it aside. Proceed to heat the full-cream milk until boiling point; for some extra spoiling you could take it a step further by making some foam with a frother to add as a finishing touch. Pour equal parts tea and milk into two glass latte cups. Stir in the amount of honey you desire, as well as the cinnamon sticks. Lastly, sprinkle with freshly grated cinnamon and enjoy hot with a health biscuit (or two).

Note: ing If you are watch lace your weight, rep fat-free full-cream with ier but milk for a health k. still delicious drin

Energy (kJ)

Protein (g)

Carbohydrates (g)

Fat (g)

Fibre (g)

455

4,8

12,2

5,1

Per 300 ml serving

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Ginger rooibos hot toddy checklist (2 servings) 2 Vital Rooibos Tea bags 500 ml boiling water 1 ginger thumb, thinly sliced 1 slice of lemon 4 cardamom pods Honey to taste

method Traditionally, a hot toddy is drunk just before going to bed on a wet or cold evening. This particular hot toddy recipe couldnâ&#x20AC;&#x2122;t be simpler. In a teapot, make a strong brew of rooibos tea. For a non-alcoholic version, just add ginger and cardamom pods. For a little extra kick, add a drop of your favourite whiskey. Sit back and enjoy this hot toddy with a slice of lemon. Sweeten to taste with honey.

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Rooibos tea contains polyphenols, powerful antioxidants that offer protection against the harmful effects of free-radical damage. It also has long-term skin benefits. This mountain tea is naturally low in tannins and caffeine free.

Energy (kJ)

Protein (g)

Carbohydrates (g)

Fat (g)

Fibre (g)

1,7

0,3

Per 250 ml serving

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Organic honeybush chai latte checklist (2 servings) 3 Vital Organic Honeybush Tea bags 250 ml boiling water 300 ml full-cream milk 1 cinnamon stick 2 cardamom pods 1 ginger thumb, sliced 2 black peppercorns 1 star anise Freshly grated nutmeg Honey to taste

method Chai tea is a flavoured tea that is usually made by brewing black tea with a mixture of aromatic Indian spices and herbs. This beverage originated in South Asia, and has gained popularity worldwide, becoming a feature in many coffee and tea houses. For this recipe, steep three Vital Organic Honeybush Tea bags in boiling water, ensuring it is an extra strong brew. Proceed to heat the full-cream (or low-fat) milk until boiling point. Add the spices to the tea and stir over low heat for five minutes. Serve in glass latte cups. Sweeten to taste with honey, sprinkle with freshly grated cinnamon, and enjoy this Asian delight on a cold winterâ&#x20AC;&#x2122;s evening.

Note: e-night For a healthy lat Vital Rice snack, get some ith cotCakes, spread w drizzle with d tage cheese an rinkle honey. Lastly, sp ah - this with sweet dukk more will make it even irresistible! Per 300 ml serving

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Energy (kJ)

Protein (g)

Carbohydrates (g)

Fat (g)

Fibre (g)

455

4,8

12,2

5,1

vitalise 17

Winter essentials

With Burgess & Finch essential oils

Oil

Use for

How to use

Scent

Jojoba

Moisturiser for all skin types, especially parched, rough and chapped winter skin. Doesn’t clog pores, balances oil secretions.

• Apply a few drops to face and neck area before bedtime. • Three drops in a coin–sized blob of body lotion or face cream. • Use as a base for other essential oils.

Neutral

Tea tree

Antiviral, -bacterial, -fungal, -septic and decongestant. Helps support white blood cells (immune cells).

• Oil burner. • Five to six drops in bath water. • Two drops on a handkerchief for inhaling. • Steam inhalation. • Apply one drop to a cold sore. • One drop in half a glass of water and gargle for sore throats.

Warm, fresh, spicy, camphoraceous

Pine

Warming essential oil that relieves chilly, catarrhal conditions like colds. Eases cystitis, gout and arthritis.

• As above.

Strong, dry-balsamic, sweetish, turpentine-like

Grapefruit

‘Winter blues’, nervous fatigue and tension.

• Oil burner first thing in the morning. • Four to five drops in bath water. • Mix three drops into 5 ml carrier oil or body lotion.

Sweet, fresh, citrusy

Eucalyptus#

Anti-contagion with a stimulating, invigorating and decongestant action. Good for coughs, sinusitis, sore throats and asthma.

• Sniff one to two drops from a tissue or handkerchief. • Oil burner, humidifier or room spray. • Four to five drops in bath water. • Mix three drops into a carrier oil to massage chest, throat and shoulders for coughs and congestion.

Very fresh, warm, camphoraceous

Winter must-have!

The sunshine oil!

PU 0%

Winter must-have!

O MIS

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issue 2 | 2013

Oil

Use for

How to use

Scent

Camphor* #

Anti-contagion and decongestant for coughs, bronchitis, colds and flu. Good for stiff and sore joints, muscles as well as chilblains.

Sharp, pungent, camphoraceous

Rosemary* #

Opens airways and clarifies the mind. Good for cold hands, feet, chilblains and headaches. Also has antiviral and -bacterial effects and helps check the spread of contagion.

• As above.

Slightly woody, herbaceous, refreshing

Peppermint* #

Anti-microbial, antiseptic and decongestant. Good for colds, sinusitis and flu, especially with fever, headaches and congestion. Also helps with nausea, indigestion and stomach upsets.

• As above. • Mix three drops into 5 ml carrier oil and massage abdomen in clockwise direction for digestive problems.

Strong, fresh, grassy, minty, camphoraceous, slightly sweet

Thyme* #

Stimulating, warming – helps at onset of infection for stiff muscles, aches, pains, chills and fatigue. Powerful antiseptic. Immunesupportive, expectorant, antispasmodic and anti-cough. Assists in treating symptoms of laryngitis, sinusitis and bronchitis.

• Very strong – use sparingly. • No more than one drop in bath water, humidifier or 5 ml carrier oil.

Powerful, long-lasting, warm, spicy-herbaceous, medicinal

Orange

Helps soothe fractious children (and adults), especially when suffering from illnesses. Relieves stomach aches, colds, chills and sleeplessness.

• Two drops on pillow. • One to two drops in humidifier. • Three drops in 5 ml carrier oil, massaged over stomach and limbs. • Five drops in bath water.

Light, sweet, citrusy

*Avoid during pregnancy. # Avoid if epileptic or hypertensive.

Toll-free helpline: 0800 22 33 11 issue 2 | 2013

Website: www.burgessandfinch.co.za

E-mail: aromatherapy@vhf.co.za vitalise 19

FROM A WHISPER

M A E R C S TO A Any migraine sufferer will emphatically tell you: a migraine is not ‘just a headache’ – it’s something akin to torment. Dr Elliot Shevel, chairman of the South African Headache Society, says that around six million South Africans are sufferers of this poorlyunderstood and often debilitating condition. There’s a strong genetic link, and symptoms are caused by blood vessels dilating and constricting abnormally, although scientists don’t yet know why. By Jenni Davies Migraine checklist A migraine is actually a syndrome, with various symptoms (usually including head pain) which can last for several hours or even days, including: Fatigue, irritability, depression, euphoria, food cravings, stiff neck, dizziness, digestive upsets for several days beforehand Eye pain, blurred or tunnel vision, blind spots, seeing patterns, tingling, numbness, trouble focusing, slurred speech and smell hallucinations (rare) A headache, usually throbbing or ‘pulsing’ and frequently one-sided; usually severe Nausea and/or vomiting

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Light and sound sensitivity Limb weakness, occasional numbness or tingling Difficulty focusing or concentrating Neck pain Urinating more frequently or retaining water Sweating Migraine ‘hangovers’: fuzzy headedness, fatigue and muscular pain after the attack.

Plate check Fresh, natural foods (especially green vegetables) and regular meals are crucial; as is ensuring that you never skip meals. It’s also critical that you stay hydrated by sipping water throughout

the day, but avoid salt as water retention could make it worse. Just sticking to healthy foods and regular meal times may not be enough for all migraine sufferers. What you eat is equally important. Many migraine sufferers will agree that certain foods are guaranteed to set them off. According to one study published in The Lancet, “The most common foods that cause reactions [are] wheat, oranges, eggs, tea, coffee, chocolate, beef, corn, cane sugar and yeast. On average, when ten of the common foods were avoided, there was a dramatic fall in the number of headaches per

Finger on the trigger Certain factors are known migraine triggers for susceptible individuals, including: Hormonal fluctuations, particularly before menstruating Too much or too little sleep Strong smells Hot and humid weather Low air-pressure Dehydration Food sensitivities Unbalanced blood sugar levels Stress and/or anxiety Spinal problems.

month; 85% of patients became headache free.” Another done at York University, England, discovered that out of 5 000 migraine sufferers, all of which tested positive for food intolerances (ELISA test), 76% experienced moderate to high improvement in migraine symptoms.

issue 2 | 2013

feature

Migraine

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The rather dashing-sounding term ’migraineur’ was coined in the 1970s, and means ‘an individual who experiences migraines’.

Other culprits include alcohol, artificial sweeteners (particularly aspartame), additives, MSG (monosodium glutamate) and tyramine (mainly found in aged, smoked, fermented, old or spoiled foods), as well as processed meat, wine, dark alcohol and vinegar.

Get natural Medicine and remedies can really help, so give these a chance – but remember: these require persistence. Journal it – Keeping a diary of your migraines for a few months will help you determine your triggers and what helps – this is a very important step in resolving the problem. Feverfew (Tanacetum parthenium) – Traditionally used for centuries by phytotherapists to reduce migraine incidence and severity; preliminary trials are looking good. This herb should be taken daily, not just when a migraine strikes, and is said to help reduce severity and frequency of migraines. Chamomile tea – Drink at least one cup daily; it is antispasmodic and relieves stress, tension and pain intensity. Add honey and lemon for a tasty, soothing cuppa. Peppermint and lavender essential oils – Soothes pain, nausea and headaches. Blend one drop of each with 5 ml sweet almond oil and massage onto temples, neck and wrists when a migraine looms (or during an attack). Avoid peppermint during

issue 2 | 2013

pregnancy, and if suffering from hypertension or epilepsy. The homeopathic tissue salt Mag. phos. – Should be taken three times daily, and hourly at the first sign of an attack. If one’s already arriving, dissolve a tablet in a glass of water and sip for 10–15 minutes. Regular chiropractic treatment – Spinal misalignment places pressure on nerves and blood vessels, potentially increasing migraine frequency. Many sufferers swear by it, so it’s worth giving a try. Just ensuring that your body is strong and flexible can help, so try yoga, pilates, walking or swimming. The

tip! Dr Shevel explains that the main danger signs of more serious headache causes are: Sudden onset of headaches you’ve never had before Progressively worsening Accompanied by a raised temperature, stiff neck and nausea Associated with symptoms such as weakness or sensation disturbance. He advises that, “all [chronic] headache sufferers should have at least one neurological examination – one cannot self-diagnose.”

exercise improves circulation too. Medication is sometimes needed – these include antidepressants, beta-blockers, antihistamines and even anti-seizure drugs. Look after your liver with milk thistle and a healthy diet. Important note: Long-term medication overuse may actually cause rebound headaches (Medication Overuse Headaches), so it’s worth investigating as a possible cause. However, never stop ‘cold turkey’ and without professional assistance or things could get much worse.

Home care Lying down at the first sign of a migraine, especially in a dark, cool, quiet room, may just be enough to stop it in its tracks – in fact, your migraines may be telling you that you desperately need some down-time. Staying cool is very helpful – dampen a hand towel, pop it into the freezer until cold, then lightly drape over your face and head. Alternatively, keep soft ice packs or beanbags (health shops) in the freezer for migraine first aid. Another tactic is to hop into a cool shower – or, in some cases, a warm one (this requires some experimentation). Try acupressure. For head pain, go for the top of the head, directly between the ears; or the ‘hollow’ spot between your big and second toes. The nausea point is on the inside of your wrist, between the main tendons, about three finger widths up from the wrist bone. Gently press the area while inhaling, then release while exhaling.

Supplements B vitamins, particularly B2, B3 and B6, are proving to be helpful in reducing migraine attacks, possibly due to their role in supporting nervous system health and stress relief. Because they work together, a supplement containing all B vitamins should be taken daily. Magnesium deficiency has been associated with migraines, probably because of its role in nerve-muscle transmissions and blood sugar balance – aim for around 300 mg daily. Omega 3 fatty acids are crucial as they’re involved in nervous and circulatory system health, and help reduce inflammation. Aim for 1 000 mg daily, preferably from fish oil. Gamma linolenic acid (GLA), found in cold-pressed evening primrose oil, is particularly helpful for PMS-related migraines.

packed with: Vitamin B1 12,2 mg Vitamin B2 15 mg Vitamin B3 15 mg Vitamin B6 12,3 mg Vitamin B12 25 µg

win! A VITAL VITAMIN B COMPLEX HAMPER Stand the chance to win a threemonth supply of Vital Vitamin B Complex. Turn to the Competition Corner on page 1 for details.

vitalise 21

Between

us girls Many a joke has been made about women and premenstrual stress (PMS) - often to the detriment of the joker. But this condition is more prevalent than you think – and it’s certainly no laughing matter. While exact statistics aren’t known, it’s thought that around 90% of women will experience some level of PMS in their lifetime. Around 40% of women experience it so severely that it affects their ability to function normally. Risk factors include family history, poor nutrition, stress, excess caffeine, alcohol intake, smoking and age.

tips! Treating PMS needs a multi-focused and long-term approach, every day of the month. It’s been said many times: healthy eating is crucial. Excess sugar destabilises blood glucose levels, exacerbating mood swings. Excess salt contributes to water retention, increased breast tenderness and bloating. Fruit, vegetables and wholegrains help combat constipation, and keep blood glucose balanced. Blocked your ears when your PE teacher told you to exercise for period problems? Listen up: research proves that PMS-related mood swings, pain, clumsiness and concentration problems are all alleviated by exercise. So, get moving.

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Pelargonium graveolens (rose-scented geranium) oil has a particular affinity for women’s conditions like PMS. It helps balance hormones and moods as well as ease water and toxin retention, which is responsible for breast tissue pain. It lifts a low mood and mental fogginess, and helps to combat headaches and tension. Use it in an oil burner, or sniff it from a tissue. Alternatively, add five drops to your bath water, mix it into a massage blend (recipe below), or mix three drops into a blob of body lotion.

win!

RECIPE CORNER

A Burgess & Finch MAssAge Kit Stand the chance to win a Burgess & Finch Massage Kit. Turn to the Competition Corner on page 1 for details.

unt o c dis upon co

Products available from Dis-Chem, Find discount selected pharmacies, coupon on health shops andback our pull-out cover. online shop.

Toll-free helpline: 0800 22 33 11

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Make the hot-water bottle your best friend – a British study showed that hot-water bottles or warm baths ease menstrual pain (both before and during) by, “deactivating the pain at a molecular level.” Supplement with salmon and evening primrose oils, magnesium and B vitamins. Studies show a definite link between PMS and stress – aromatherapy can help, but also try yoga, chill-out CDs, a walk outdoors, playing with a pet or five minutes of shut-eye with a warm, damp cloth over your eyes. Aromatherapy is a must for all PMS sufferers, both on a mental level for issues like mental fatigue and gloominess, and on a physical one for pain, discomfort and bloating.

Blend two drops lavender, two drops geranium and 5 ml sweet almond oil, and massage your belly and lower back firmly in a clockwise, downwards motion to help alleviate water retention, cramping, bloating, constipation and achiness. Make it work harder for you by applying your hot-water bottle once you’ve massaged your oils in – the heat eases discomfort and helps the oils penetrate the skin.

Website: www.burgessandfinch.co.za

E-mail: aromatherapy@vhf.co.za issue 2 | 2013

Shield them

from storms

The dreaded flu and cold season is upon us. The questions on every parent’s mind are: how do we keep our little ones healthy and what do we do if they’ve actually been struck down with the sniffles?

tips! Shun sugar. Around 100 g of refined sugar (approximately 500 ml soft drink) has been shown to suppress immune function by at least 30% for several hours. Avoid mucus-forming and potentially allergenic foods, especially dairy and wheat. Breast-feeding is best as it boosts immune function, but if you need to formula feed, go hypoallergenic. Get fresh air. People get sick more often in winter mainly because everyone is indoors, windows shut with heaters on full blast – an ideal germ breeding ground. Wrap up warmly, take the children and go for a walk outside – and open those windows.

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Make food your medicine. Feed your children antioxidant-packed foods. Babies over six months can have mashed butternut, apple and pumpkin. Older kids (and grown-ups) should include a rainbow of fruit and vegetables in their diet. If you’re still breast-feeding, keep going. It’s the best way to get your little one’s immune system super strong. Teach children to wash their hands after visiting the loo – around one in five people don’t bother. This also applies to after they have touched surfaces, animals and people. And to cover their nose and mouth if coughing or sneezing. Remember: children learn by example.

Don’t suppress fevers (unless over 38,5ºC, lasting more than 25 hours and causing twitches or convulsions) – they’re the body’s way of fighting bugs. Instead, give the tissue salt Ferrum phos hourly while keeping your little one cool with cool compresses and light clothing and bedding. Remember: colds and flu are caused by viruses and antibiotics only work on bacteria. What’s more, they weaken the immune system. Use tea tree essential oil in an oil burner to fight airborne germs. If your children are constantly sick, especially if they also have allergies, visit a phytotherapist or homeopath for help.

Sister Lilian ImmunoCare Sister Lilian ImmunoCare is the umbrella against the downpour. It’s designed to balance, support and help the immune system’s own ability to fight off bacteria and viruses, and recover from illness. Use it to help prevent getting ill, and to fight off any existing infection.

di co scou up nt on

Experts agree that making our environments sterile and dousing everything with antibacterial cleaning agents is actually weakening our immune systems and helping to create superbugs. According to Dr Stuart Levy, director of the Centre for Adaptation Genetics and Drug Resistance at Tufts University School of Medicine: “The image that germs should be destroyed, and kids should be raised in a sterile home, is a mistake. If we over-clean and sterilise, children’s immune systems will not mature.” And those ads that promise a product that kills almost all germs? Have you ever wondered what happens to those last few that survive? They become resistant to those cleaning products, passing this resistance down to future germy generations, creating bacteria requiring stronger and stronger products to kill them off. This is bad for your health and bad for the earth; good old soap and water, vinegar, bicarbonate of soda and essential oils are the best household cleaning agents around.

Sister Lilian Centre helpline: 012 809 3342 Sister Lilian Centre e-mail: advice@sisterlilian.co.za Website: www.sisterlilianremedies.co.za

Visit us on Facebook issue 2 | 2013

Products available from Dis-Chem, selected pharmacies, health shops and our online shop.

vitalise 23

TOO MANY QUESTIONS, NOT ENOUGH ANSWERS ‘It seems as if I spend my days searching. Where have I put my glasses? Why is my purse nowhere to be seen? And who is that person? Her name is on the tip of my tongue.’ These questions may seem familiar to you or to someone you love; this forgetfulness could be the normal ageing process or it could be the first symptoms of Alzheimer’s disease. Celeste Vlok and Mari Hudson investigate What is Alzheimer’s disease? Alzheimer’s is the most common form of dementia and mainly affects people over the age of 60, although it could start affecting people who are in their 30s and onwards. It is marked by progressive and irreversible degeneration of brain tissue. The symptoms of this degeneration include memory loss, declining ability

24 vitalise

for rational thinking as well as reasoning, and a growing inability to co-ordinate movement.

forget things or to struggle with names. However, it is important to note that memory loss is also one of the early signs of Alzheimer’s and it can easily be confused with normal ageing. There is a difference: with Alzheimer’s there is also a decline in other cognitive functions such as attention span, concentration, sense of place and direction, language, vision and the ability to perform simple tasks. Normal ageing presents as forgetfulness and usually nothing more.

Brain ageing

Recognise the signs

Dr Darren Green, a specialist in Neurology at the Health and Wellness Centre in Panorama (Cape Town), says the brain shrinks as we get older – this is called cerebral atrophy. It is normal to occasionally

Family members are usually the first to recognise behavioural changes. In fact, family members should look out for behavioural changes, even subtle ones. According to Dr Green the first signs include:

• Anxious behaviour, especially when the person had not previously displayed any anxiety. • Fumbling and nervous behaviour when requested to do something, or when he/she misplaces a common household item. • Forgetting simple things like closing the garage door or closing the gate. • Confusion about why he/ she went to a specific place and for what purpose. • Typographic disorientation – this is when you lose your sense of direction; an example would be forgetting how to get back home. “When Alzheimer’s sufferers are out of their comfort zone, that’s when the symptoms become apparent. They struggle and they are

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feature

Alzheimer’s Alzheimer’s versus age-related changes Signs of Alzheimer's

Typical age-related changes

Memory loss

Especially recently learned information. Forgetting dates, events, asking the same thing over and over again. More dependent on lists or other people to help remember things.

Occasionally forgetting names or appointments, but remembering them later.

Planning and problem solving

Experiencing trouble following a plan, working with numbers, following a familiar recipe or keeping track of monthly bills.

It is normal to make occasional errors when working with plans or numbers.

Familiar tasks

Having trouble driving to a familiar place or remembering the rules of a favourite game.

Occasionally needing help with electronic devices.

Time and place

Losing track of time, seasons or dates. Not knowing why you are at a specific place or how you got there.

It is normal to sometimes get confused with the day of the week, but figuring it out later.

Visual problems

Often demonstrated while driving – difficulty judging distance or determining colour. It is a struggle to read.

Visual changes due to cataracts.

Language

Having trouble with conversations, stopping mid-way and not knowing how to continue. Struggling to find the right word or calling items the wrong name.

Struggling to find the right word, but figuring it out later.

Misplacing items

Alzheimer’s patients may place things in unusual places and be unable to retrace their steps to find them. They may accuse other people of stealing them.

Misplacing things from time to time, but able to retrace steps to find them.

Poor judgment

Alzheimer’s patients may have poor judgment, especially when it comes to money and personal hygiene.

Making a bad decision once in a while, but not all the time.

Social withdrawal

Due to the changes, Alzheimer’s patients may start to withdraw from social activities and struggle with sporting activities.

It is normal to sometimes feel weary of work, social obligations and family.

Mood and personality changes

There are personality changes and Alzheimer’s sufferers may become very anxious, confused, suspicious, depressed and fearful. They can easily become upset, especially when they are out of their comfort zone.

It is typical to develop set ways of doing things as you age and be irritable when a routine is disrupted. Source: www.alz.org

more dependent than before,” explains Dr Green.

What science says This illness has various stages and sufferers become incapacitated over a period of five to eight years (this can vary). Treatment for Alzheimer’s aims to reduce the progression of the disease in the early stages, reduce mood and behavioural changes, and improve memory as much as possible. Research evidence suggests that you may be able to lower your risk of Alzheimer’s disease by reducing your risk for heart disease. This is because many of the same factors that contribute to your risk of heart disease, can also increase your risk of Alzheimer’s disease and vascular dementia. These factors include high blood pressure, high blood cholesterol, excess weight and diabetes. A healthy lifestyle and

issue 2 | 2013

diet packed with antioxidants (vitamins A, C and E), omega 3 fatty acids and minerals including iodine, magnesium, zinc, selenium, potassium and iron, are essential in keeping you healthy and lowering your disease risk.

The to-do list Regular exercise improves your memory, especially for those with early short-term memory problems. It increases the level of brain-derived neurotropic factor (BDNF), an important chemical for optimal brain function. Keep your brain in shape. Reading, crossword puzzles and memory games are excellent ways of doing this. Cigarette smoke and air pollution are filled with free radicals – substances implicated in the formation of plaques that exacerbate Alzheimer’s disease. Exposure to these substances

should therefore be avoided. Excessive use of alcohol is also a major cause for brain shrinkage, impacting on normal brain function.

Brain health essentials Omega 3 fatty acids – Studies show that DHA (docosahexaenoic acid) may help to enhance the immune system’s ability to clear the brain of beta-amyloid plaques that are associated with Alzheimer’s disease. Vitamin D – Also helps to break down plaques and improve clearance thereof. Co-enzyme Q10 – A powerful antioxidant to combat free radicals. This will help reduce the fast decline of cognition. Dr Green suggests it be taken from an early age, from even before your 30s.

Green tea – Extracts from green tea may block the formation of beta-amyloid plaques. Uridine and choline (in combination with DHA) – Increase the number of connection points between neurons in the brain, effectively improving memory in mild cases of Alzheimer’s.

For more information: Alzheimer’s South Africa www.alzheimers.org.za info@alzheimers.org.za 0860 102 681 011 792 8387/2511 Dementia SA www.dementiasa.org info@dementiasa.org 0860 636 679 021 421 0077

vitalise 25

With complements DON’T WORRY, BE HAPPY

It’s a rainy Sunday afternoon. You are curled up on the couch with a hot drink and a good book. Some may describe this as happiness; it comes in many shapes and forms. Science can now offer guidance on this subject and how to possibly increase the frequency of these blissful moments.

THE SCIENTIFIC GUIDE TO HAPPINESS Be around happy people A research study conducted over 20 years in collaboration with the Framingham Heart Study, demonstrated how shifts in individual happiness can filter through the social networks you form part of – happiness can be contagious. The researchers concluded that “most important from our perspective is the recognition that people are embedded in social networks and that the health and well-being of one person affects the health and well-being of others.” Master a skill A 2009 issue of the Journal of Happiness Studies found when people dedicate themselves to mastering a skill, they experience stress at the time of learning the skill. However, these same people reported greater overall happiness and satisfaction on an hourly, daily and long-term basis. “People often give up their goals because [accomplishing them is] stressful, but we found that there is benefit at the end of the day from learning to do something well,” said Ryan Howell, assistant professor of psychology at San Francisco State University. Smile Psychologists at the University of Cardiff in Wales conducted research and the results demonstrated that people who make use of cosmetic botox injections are happier; this is because their ability to frown has been compromised by the injections. The researchers used questionnaires in which the botox recipients reported feeling happier and less anxious in general. Get therapy Some believe money is the answer to all of life’s woes. Psychologist Chris Boyce,

HErbAl corNEr

26 vitalise

Norwegian kelp

would argue differently; he compared the cost-effectiveness of psychological therapy versus monetary compensation following situations of psychological distress. His findings showed therapy was 32 times more cost-effective at increasing happiness than cash. Boyce observed that “often the importance of money for improving our well-being and bringing greater happiness is vastly over-valued in our societies.” Stop trying so hard Yale psychologist June Gruber, coauthored a review in 2011 in which researchers found that the pursuit of happiness can actually lead to negative outcomes. Gruber points out when one is trying to achieve happiness “with the motivation or expectation that these things ought to make you happy, that can lead to disappointment and decreased happiness.” Therefore, be around happy people to enjoy their company and master a skill to relish the process. This is where happiness lies.

Ascophyllum nodosum Norwegian kelp is a large and common brown alga. It is seaweed found on the northern Atlantic Ocean. This kelp variant is very distinctive in appearance; the leaves are long and divided with large egg-shaped air-bladders set at regular intervals throughout the leaves. This alga can grow up to half a meter per day. At full maturity, it can reach heights of 30–80 m. Norwegian kelp is a natural source of minerals, antioxidants, trace elements and particularly iodine. Japanese studies have shown that the high iodine content in kelp assists with healthy thyroid function; therefore it can assist in the treatment of hypothyroidism.

info bites

SALT WATCH Salt Watch is a new group launched by the Heart and Stroke Foundation South Africa. This group aims to alert South Africans to the fact that too much salt could be killing them. South Africa has one of the highest rates of hypertension in the world; 6,3 million people are living with high blood pressure. This means there is a higher susceptibility to life-threatening diseases like strokes and heart disease. Statistics show that about 130 heart attacks and 240 strokes occur daily in South Africa. The Heart and Stroke Foundation South Africa believes that 80% of these cardiovascular diseases could be prevented through altering behaviour – like reducing salt intake. This is the key message of Salt Watch.

issue 2 | 2013

One bite at a time Secret chocolate stashes, pretty pink cupcakes, juicy cheeseburgers, multicoloured jelly beans, greasy chips, cheese slices and bread with jam. Most of us have a secret vice (or a few) we turn to in times of stress, boredom, exhaustion, loneliness or sadness. Emotional eating is a real barrier to achieving and maintaining a healthy weight. But how do you stop?

Identify your triggers and the cause of your comfort eating. Before you tuck in, ask yourself: am I really upset about this specific incident, or is there actually something else bothering me? It’s crucial to be aware of triggers and address the underlying reasons (therapy can help). Break the habit. List some items to use as quick and easy distractions, for example: crossword puzzles, Sudokus, websites with funny animal pictures, doing something creative, or just a quick walk – anything that doesn’t allow you to eat. Write it down. Keeping a journal helps you identify the root of your comfort eating and provides a space to vent your frustrations.

Drink up. A warming cup of tea or a refreshing glass of sparkling water provides the comfort and lift you’re seeking, and it can alleviate dehydration-related fatigue and moodiness. Snack attacks. Ensure you have things like raw nuts, mini flavoured rice cakes and readyto-eat fruit on hand for bored snack attacks. Prepare and freeze comforting meals like veggie soup ahead of time for a healthy but speedy meal when you’re tired. Go on a ‘mirror fast’. This new trend involves avoiding all mirror-gazing (including checking yourself out in shop windows) in order to reduce self-criticism. This should help boost self-acceptance and -esteem. Try ditching the mirror for a couple of days, but, if you really need it, try one in which you can only see a small area for applying make-up or inserting contact lenses. Phone (or e-mail) a friend. Sometimes just talking (or typing) it through, does the trick. Bach® Original Flower Remedies are ideal for assisting in the fight against emotional eating – and there’s something for everyone.

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Eating disorders are psychiatric illnesses in which sufferers attempt to control and/or self-medicate emotional issues using food. In anorexia nervosa, sufferers become obsessed with restricting and avoiding foods (often initially to lose weight). Bulimia involves cycles of bingeing, purging and starvation. Obsessive overconsumption of vast quantities of food is known as compulsive overeating (food addiction), with sufferers becoming extremely overweight. In orthorexia nervosa, sufferers become obsessed with eating ‘pure’ or ‘healthy’ foods, avoiding foods they deem ‘bad’; this includes overexercising to the point of developing malnutrition. True eating disorders require psychiatric help. Contact Eating Disorders South Africa at www.eatingdisorderssouthafrica.com or call 012 993 1060.

Remedy

Key words

What it helps with

Crab Apple

Self-acceptance

Poor self-image and self-disgust

Cherry Plum

Self-control

Fear of losing control and overindulging

Chestnut Bud

Learning from mistakes

Self-sabotage and making the same dieting mistakes over and over

win! A BAch® EmotionAl EAting Kit Stand the chance to win a Bach® Emotional Eating Kit. Turn to the Competition Corner on page 1 for details.

Products available from Dis-Chem, selected pharmacies, health shops and our online shop. Toll-free helpline: 0800 22 33 11 | Website: www.bachrescueremedy.co.za | E-mail: bach@vhf.co.za

issue 2 | 2013

vitalise 27

Vital Stats Occupation: I speak for a living Age: 32 Family members: My husband and I Residence: Fresnaye, Cape Town The coolest cottage ever!

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issue 2 | 2013

Check out the video of our cover shoot with Elana and her husband at www.vital.co.za

feature

Vitalise Your Life

tHE PROFESSIONAL

tALkER

Photos: Johan Wilke

Elana Afrika-Bredenkamp has been one of South Africa’s favourite television and radio presenters for many years. This Cape Town native can now be heard on 94.5 Kfm. She is a multifaceted woman; generous with her time and lending a helping hand whenever possible. Read on to find out about the many charities she is involved with; it may spark some inspiration within you. She is an excellent female role model that young women can look up to. Vitalise sat down with Elana to find out more about the woman behind the presenter. What qualities do you think a female role model should embody? Women should be themselves. I think the most important qualities are to just enjoy smiling, helping others, love people and themselves. You should always be kind and respectful. If there was one thing you could communicate to women in South Africa, what would it be? I would communicate that you are never alone in anything. You are not alone during time of joy, sad times, and even when you just need to talk. Who inspires you? The women that inspire me are my mom and Doreen Morris. Even though they are both from challenging backgrounds, they both have achieved so much. My mom is a pillar of strength; she is funny and gives great advice. Doreen has always been a role model and is always available for chats, coffees and even as a date.

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Please tell us about charities you are involved with. There are several charities I work with. Firstly, I work with Afrika Tikkun, an international NGO that provides education, health and social services to children, youth and their families throughout South African townships. I am the M-Net Cares ambassador, I work with a mentorship programme at Parow High School, and I give monthly donations to other charities. What first got you interested in being a DJ/ presenter? I had just moved to Johannesburg and needed money and work experience (outside of TV). I was then lucky enough to knock on the door of Jacaranda FM and they hired me on the spot. What do you enjoy about working on radio? I enjoy having influence and inspiring people from all walks of life.

What do you believe are the secrets to living a healthy and balanced lifestyle? Life is all about balance. If you crave something, then have it. But it’s about moderation and routine. What is the most valuable health advice you have received? The most valuable advice I have received was that taking supplements alone won’t

my fave things:

1. Healthy snack:

Carob and almond clusters. Yummy!

2. Fruit: Figs (I am allergic to the skin, but eat the insides.)

3. Vegetable: Broccoli 4. Destination: Cape Town

5. Quote: “Expect a miracle every day.”

make you healthy. The secret is good, healthy food that you enjoy coupled with advice from your doctor. What do you enjoy doing in your free time? I enjoy sewing, playing the piano, ballroom dancing, golf and baking. How are you enjoying married life so far? Married life is amazing. I married my best friend. A lot of girls say marriage isn’t for them and I used to feel the same way. But now I have made a covenant with the best man in the whole world. Describe yourself in ten words or less. I am Mr Afrika’s daughter. I am Elana Afrika-Bredenkamp. Name three things on your bucket list. 1. To travel overseas with my husband. 2. To build a high school. 3. To launch and market my own shoe range. What are your pet peeves? I hate gossip, disrespect towards elders and children, and the cap left off the toothpaste tube. Do you have any exciting projects in the near future? I have been a winemaker for two years and I am bottling it in the next few months. I recently returned to theatre acting at the KNKK in Oudtshoorn, and I have similar projects I’d like to do this year.

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Health

HigHligHts Vital Menopause Warning: Not to be used during pregnancy.

Burgess & Finch Jasmine Pure Essential Oil Jasmine grandiflorum The jasmine flower has great cultural and historical significance, particularly for women. Jasmine oil has excellent properties for assisting in the treatment of female health problems such as menstruation, childbirth and milk production. The men in our lives can also benefit from jasmine oil as it assists with male disorders such as impotence and acts as a tonic for the prostate gland. Add a few drops of Burgess & Finch Jasmine Pure Essential Oil to an oil burner or bath water to experience the intensely sweet and exotic aroma of jasmine while it works its magic on you.

Menopause is a time of change with special nutritional requirements. Vital has formulated an excellent nutritional supplement to help you cope with the symptoms and excess stress associated with menopause. Enriched with isoflavones through the use of red clover and calcium, it is a unique and balancing formulation. It assists to lessen the effects of menopausal symptoms like decreased bone density and the increase of hot flushes. Vital Menopause has a truly comprehensive formula with the added tissue antioxidant: vitamin E, which may help prevent premature skin ageing and wrinkling by effectively moisturising the skin.

tiP! Out and about, or pressed for time? A simple wrist sweatband (sporting shops) is ideal. Put two to three drops of essential oil on the band, and sniff as and when needed.

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Packed with:

Red Clover Extract 125 mg Salmon Oil 300 mg Soy Isoflavone Extract 50 mg Vitamin E 25 mg

Packed with:

Cranberry Extract 10 mg Evening Primrose Oil 142 mg Salmon Oil 65 mg Peptan Hydrolysed Collagen 20 mg

Vital Women In the words of Napoleon Bonaparte: “Give me good mothers and I will give you a good nation.” Napoleon spoke with great foresight and understanding of the many roles women have to play within society. Today, these roles are much the same and even more demanding. Vital Women is an expertly formulated multivitamin and -mineral supplement. It is enriched with evening primrose oil, salmon oil, omega 3 fatty acids and B vitamins – all of which address a woman’s specific nutritional needs. A balanced blend of these ingredients supports overall well-being and energy levels, as well as healthy skin, hair and nails. Cranberry extract also helps to maintain urinary tract health. Vital Women is a comprehensive nutritional supplement to help you feel – and be – your very best.

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PRoducT

Focus

When directing any product-related queries to our Vital experts, you can be sure that you’ll receive friendly, efficient and expert customer service. Turn to page 6–8 for more information.

ASK THE

EXPERTS

“I am a fan of Vital’s Rooibos Tea. I tried the Vital brand and loved it. I have mine strong, black and with 1–2 teaspoons of honey.” Mehrunnissa Mullah Chetty, Facebook

Vital Rooibos Tea

Packed with: Ginseng Root Extract 120 mg Salmon Oil 100 mg Pumpkin Seed Oil 25 mg Lecithin 100 mg

Vital Men is a high-potency multivitamin and -mineral formula, specially formulated with ginseng, zinc, vitamin B3 and vitamin B12. It is formulated specifically as a male tonic to assist in times of physical and mental exhaustion, as well as stress. The unique formulation also contains pumpkin seed oil which may assist with the health of the prostate gland, and L-Tyrosine which may assist with low energy levels and reduced sexual performance. Do not use if suffering with high blood pressure, except under medical supervision.

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Vital Men

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Vital Rooibos Tea is hand-picked from the rich soil of South Africa’s Western Cape. The tea contains polyphenols, powerful antioxidants that offer protection against the harmful effects of free radicals. It also has long-term skin benefits. This mountain tea is naturally low in tannins and caffeine free; it transforms the gentle art of tea-drinking into an enjoyable and protecting experience.

Ginseng is a traditional tonic, used for invigoration and fortification at times of fatigue, as well as with declining capacity for work and concentration.

Rooibos is made from the Aspalathus linearis plant which grows exclusively in the Western Cape’s mountainous Cederberg region.

Turn to page 16 for a great hot toddy recipe that will warm you up this winter.

Packed with: Rock Rose Cherry Plum Impatience Clematis Star of Bethlehem

Bach Rescue Remedy Pastilles Blackcurrant Bach Rescue Remedy Pastilles, in a delicious blackcurrant flavour, are alcohol free, sugar free and naturally flavoured. They are suitable for the whole family and come in a handy click-shut tin. The pastilles have all the soothing, calming properties of the original Rescue Remedy drops, in a tasty, chewy pastille format. The chewing action also helps to soothe and relax.

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Benefits: Naturally caffeine free Chemical free Oxygen-bleached tea bags Potent antioxidant

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Celebrities worldwide swear by comforting, drug-free, tensionbuster RESCUE® Remedy. Actresses Salma Hayek, Emma Watson, Kristin Stewart, Gwyneth Paltrow, comedienne Ruby Wax, singer Joss Stone and medical talk show host Dr Oz, all love the famous little yellow bottle. Nicole Sherwin, Expresso’s Eco Diva, is also a fan.

e-mail: health@vital.co.za

Good health is Vital.

Snippets

PROTECT YOURSELF

Bring out the fighter in you. It is important for every woman to have the power and knowledge to be able to defend herself. Enrol in a self-defence class in your area. All it will take is a few lessons; with some practice at home, you will be fighting fit in no time. The exercises you learn at these classes will not only tone you up, but also transform your thinking. You will have the power and confidence to face a difficult situation should you find yourself in one.

What fear? Fear is just a dark room where negativity grows. Being afraid of something, whether it be physical or mental, can prevent you from taking that necessary step to move forward in life. This might sound like a cliché, but it’s true: you’ve got to face your fears in order to move on. Note: “Fear is nothing more than an obstacle that stands in the way of progress. In overcoming our fears, we can move forward, stronger and wiser within ourselves.”

Self-defence tips If you don’t have time to go to self-defence classes, here are some pointers to staying safe. If you are ever asked to hand over your wallet or purse, do not hand it over – rather throw it away from you, as they are most likely more interested in your wallet or purse. When they go for it, turn and run in the opposite direction. Most women tend to get into their cars and spend some time sorting out their handbags before driving off; a predator may be watching. Do not do this in future, as this makes you an easy target for hijacking. Note: Always remember to assess the situation before you do anything; try to remain as calm as possible and remember to breathe. A clear mind will be your best asset.

Women empowering other women Knowledge is the greatest weapon. The award-winning, women-led and non-profit organisation 18twenty8, empowers young women from disadvantaged backgrounds between the ages of 18 and 28. They do this by developing strategies for their educational and personal development. You can do your bit to help this great cause by either donating or becoming a Big Sister. Visit their website – www.18twenty8.org – to find out more. Note: “Big Sisters are mentors who guide and provide emotional support to our Little Sisters during their tertiary studies by giving them concrete advice and exposure.”

To read

win! A ViTAL MUESLiS HAMPER Stand a chance to win a three-month supply of the Vital Mueslis – Vital Original Muesli, Vital Toasted Muesli and Vital Superfuit Muesli. Turn to the Competition Corner on page 1 for details.

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Be Fearless is a great book to read if you want to feel empowered. Psychotherapist Jonathan Alpert, wants readers to know one thing: you can face your fear and create your ultimate life – and you can do it quickly. You can find your dream job. You can overcome perfectionism, procrastination, panic, worry, rejection, failure, excuses and even the people in your life who keep telling you that you can’t. You can turn your dreams into reality. You can find happiness, success and love. And you don’t need years of therapy or even medication to do it. By teaching readers to use fear to their advantage, and take important risks, Be Fearless is a must-read. Note: This book is available at Exclusive Books; visit their website to purchase online: www.exclus1ves.co.za

issue 2 | 2013

Brain benders

On average, the brain accounts for 2% of body weight, but consumes 20% of its energy. Is your brain energy efficient, or at risk of an electrical fault? Test your mental mettle with our mind puzzles below. And if you’re in need of some brain fuel, reach for Vital IQ Boost or Vital Kids Study Power.

Word search

Sudoku

No. 46

Find the words in the puzzle and circle/highlight each of them. Books Business Cancer Cold Competition Defence Emotional Empowerment Female Fitness Flu

Gift Green Growing Immunocare Iodine Kids Migraine Nutrition Oils Patch Physical

Protection Relationship Sponsorship Subscription Summer Tea Tired Winter Women

A deceptively simple exercise in logic, sudoku is a grid-based number game. Each puzzle is made up of 81 cells which form nine columns, nine rows and nine boxes (each of which is a 3x3 square that’s set off by a bold line). Sudoku involves no maths and no calculations, yet provides a surprising variety of logic situations. Here are the basics: • Place a number (1–9) in each blank cell. • Each row, column and 3x3 box must contain the numbers 1–9 without repeating any numbers in that row, column or box.

win! Did

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Everyone’s brain starts out as female. The brain of a male begins to become masculinised around eight weeks after conception by the male hormone testosterone.

No. 17

A BRAIN BENDERS HAMPER To enter the Word search or Sudoku, and stand the chance to win a Brain Benders Hamper, see our Competition Corner on page 1 for details. Please note that clear photocopies are acceptable, but not answer-only entries.

Solution: sudoku No. 16 5

The new Vital container

NOW RECYCLABLE