Please pass on or recycle
THIRD QUARTER 2013 / R17,83 www.vital.co.za
Nutritional Mythbusters Fact or fiction?
A taster FROM MUNCH page 15
Study Buddy Tackle exam stress
More than skin deep Skin health – the whole picture
Songbirds with a message
Vitalise chats with Blackbyrd
HEALTH / NUTRITION / RECIPES / LIFESTYLE / FITNESS
In this issue
NUTRITION 9 10
14
15
THIRD QUARTER 2013 | ISSUE 71
Message board Feature article
Nutritional mythbusters – fact or fiction?
Character close-up
Coming to life
A Vital feast
A taster from Munch
dly me frien Meet so your t a th rs characte l love. kids wil
NATURAL HEALTH 20
22
23
Feature article
More than skin deep
Aromatherapy
The sky’s the limit
Sister Lilian Remedies
Strength of a woman
24
Feature article
Join the fight to eradicate cervical cancer
26 27
With complements Bach® Original Flower Remedies
Turn to page 24 for some insight on cervical cancer.
Study buddy
LIFESTYLE 4 5 12 28
5 18
Vital cares What’s up @ Vital en What is the link betwe t? Lifestyle igh we r alcohol and you d out. Vitalise your life Turn to page 12 to fin
Songbirds with a message
REGULARS
13
17
EDITORIAL TEAM EDITOR Alison Raymond CONTRIBUTING WRITERS Wilmarié Beyers, Jennifer Davies, Andrea du Plessis, Raquel Goaté, Mari Hudson, Russell Looms, Gerry Nhlapo, Michelle Orlando, Pam Pillay, Nadine van Staden PROOFREADER Tania Heyns
DESIGN Tip Africa Publishing FOOD STYLING Illanique van Aswegen FOOD PHOTOGRAPHY Johan Wilke STOCK IMAGES Shutterstock PRINTING RSA Litho MAILING Promail
2 2 6 18 30 32 33
Vital Club Subscription form Ask the experts Chart
Sister Lilian Remedies: ailment chart
Health highlights Snippets Brain benders
Word search 47/Sudoku 18
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
T
he wall of protection starts with one rand. This is the line that encompasses a campaign that Vital Health Foods launched on Women’s Day. This is the pledge that was made: for every vitamin supplement purchased, Vital Health Foods will donate one rand to the Vital Foundation which has been created to support organisations in the fight against women and child abuse. The news has been dominated by cases of rape and abuse; the statistics seem to be growing at an exponential rate. Some of the shocking statistics: a woman is raped every four minutes; 64 000 rape cases were reported in 2012; one out of four men admitted to raping; and, one in three women on the planet will be raped or beaten – irrespective of race, background and economic status. For George Grieve, our managing director, it was enough. He wanted to make a tangible contribution to the fight against abuse in South Africa. This is how the idea for the campaign was born; it has now grown into the Vital Foundation. Every person at Vital is very proud to be associated with this foundation. We are no longer going to just listen to the news and let the statistics stack up – we are going to take action. All the money collected from the vitamin sales will help build a wall of protection against women and child abuse. We want this campaign to inspire and empower the public to make a difference in the lives of victims. With the correct support, the wounds of abuse can start to heal. The Vital Foundation aims to help facilitate that healing process. So, please join our campaign and let’s make a difference together. In this issue of Vitalise we have tried to represent this campaign; for more information please read our Vital Cares page. Our cover features the band Blackbyrd, and their lead singer offers some inspiring words to all South African women on page 28. Something that is also very close to the heart of every Vital staff member, is the Ncedolwethu Crèche; all the kids at the crèche were treated to an amazing surprise when they came back to a completely revamped crèche. The smiles on their faces were something to cherish. We hope they enjoy their new surroundings and that it inspires their own creativity (page 5). Staying on the topic of schools, it is that time of year when exam stress starts to build up. To help you through your study woes, please turn to pages 27 and 32 where you will find some great tips to complement any study strategy. There are many exciting Vital projects coming up; be sure to stay up to date with all we have going on by visiting our new and very sleek website (www.vital.co.za), or check out our Facebook page by searching for Vital Health Foods – SA. Take care,
Alison
Red t to enter the Vitalise P.S. Please don’t forge e tim s thi r is even bette Apron competition! It a copy nner will also receive wi around because the info re ook Munch. For mo of the featured cookb 3. please turn to page
YOUR
Feedback
Write to The Vitalise Editor, PO Box 191, Kuils River, 7579
“I just received my very first Vitalise and the sample sachets for the kids (Vital Kids Omega Sherbet) – thank you! I quite enjoyed reading it, as it’s very informative and it brings a sense of reassurance.”
“I got your fabulous magazine through somebody else. The only supplements and health foods I trust and use are from Vital. I have been using your products for years now.”
Samantha Adonis
Ria Burger
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Omega 3 fatty acids can’t be made by the body, so daily supplementation is essential for young, growing children. Omega 3s are traditionally used to aid memory, concentration and immune function. Preliminary evidence supports their use for children struggling to concentrate.
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 4 November 2013.
ASK THE ISSUE 3 | 2013
EXPERTS
TURN TO PAGE 6
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The vitamin C breakdown Sensible supplementation
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One bite at a time
The Professional Talker Vita
Understanding emotional eating
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ISSUE 3 | 2013
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People who consume more than a couple of alcoholic drinks every day tend to present more post-operative complications than those who are moderate in their drinking. According to a review of past studies, “alcohol and surgery are a bad combination”, said Bolette Pedersen of the Clinical Health Promotion Centre of Bispebjerg and Frederiksberg University Hospital in Denmark. Infections and slow wound healing were the most common complications, said the lead author. The researchers examined 55 studies on pre-op drinking and post-op complications occurring up to 30 days after surgery. The studies observed head and neck, abdominal and orthopaedic surgeries for a variety of conditions, none of which were related to alcohol use. Heavy drinkers were 73% more likely to contract a post-op infection, 80% were more likely to have difficulty breathing, and 29% were more likely to be admitted to the intensive care unit than non-drinkers, according to results published in the Annals of Surgery. ~Health24
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IDEA!
ISSUE 2 2013
Vital Winter hamper A White
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.
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Burgess & Finch Massage kit K Cheemee
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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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Night owls are more likely to gain weight than people who get a good night’s sleep. This is according to a new study done by the University of Pennsylvania. Researchers found that people who stayed awake until 04:00 in a sleep lab, ate more than 2 310 additional kilojoules during the late-night hours. “People consumed a substantial amount of kilojoules during those late-night hours when they would normally be in bed. Those kilojoules were also higher in fat compared to the kilojoules consumed at other times of day,” said study author, Andrea Spaeth. ~Health24
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A PICNIC BASKET HAMPER Stand a chance to win this amazing picnic basket filled with Vital goodies valued at over R1 000.
HOW TO ENTER
Please submit one healthy recipe that includes a Vital product. For more information please visit www.vital.co.za
WIN!
e-mail: health@vital.co.za
Good health is Vital.
VITAL
Cares
VITAL HEALTH FOODS SAYS NO TO WOMEN AND CHILD ABUSE T
he statistics on abuse seem to be growing at an exponential rate and Vital Health Foods is no longer going to let the statistics stack up; action needs to be taken. This is how the idea for the Vital Foundation was born; it has been created to support organisations in the fight against women and child abuse. The Vital Foundation will receive all the proceeds from the R1 can make a difference campaign (please see our back cover). This is the campaign where Vital Health Foods has pledged to donate R1 from the sale of each Vital supplement. All the money collected from supplement sales will help build a wall of protection against women and child abuse. The campaign hopes to inspire and empower the public to make a difference in the lives of victims. With the correct support, the
wounds of abuse can start to heal. The Vital Foundation aims to help facilitate that healing process. The Vital Foundation provides access to expert information on women and child abuse. It will provide a portal where services and assistance are available, as well as co-ordinate and integrate activities in order to provide more holistic support to those affected by abuse. The foundation will also provide nutritional support and funding to organisations currently providing services related to women and child abuse. In addition, the Vital Foundation provides platforms across the media to give women and child abuse the prominence and prolonged exposure it deserves. It is committed to constantly improving and extending its data and support in line with the latest scientific research.
George Grieve, Vital Health Foods’ managing director, explains: “The Vital Foundation provides access to expert information on women and child abuse and the services and assistance that are available through its portal. This makes a wide range of resources from various organisations, specialists and activists visible to all South Africans and the world through one platform. We aim to integrate and co-ordinate services in a holistic way to support those affected by this scourge and those committed to fighting for a safe and healthy society.” If you are in need of help or know someone who could use some guidance please visit:
RUNNING FOR CHILD PROTECTION It is again that time of year when we request you to dust off your running shoes and join us at the beautiful Lourensford Wine Estate. We will be running in aid of the PATCH Helderberg Child Abuse Centre on Saturday, 7 December 2013. Last year we managed to raise R47 000 for PATCH; this is critical to the serv-
4 vitalise
ices they provide to children who are abused on a daily basis. A recent success for PATCH was the conversion of their kitchenette into an examination room; this will allow doctors and police to visit the victims instead of it being the other way around. Please help us stand up for these kids by participating in this
year’s run. We will also be selling our Vital red socks before and on the day in aid of this worthy cause. We can make a tangible difference if we join together against these crimes, and hopefully encourage change at the same time. Please visit www.vitalrun.co.za for more information.
ISSUE 3 | 2013
VITAL
Update
What’s Up @ Vital? A COLOURFUL DIFFERENCE Vital Health Foods and SABC 3’s Expresso staff recently teamed up with SeeSawDo, Dulux, Builders Warehouse and Playzone in Durbanville, Cape Town. They introduced some colour into the Mfuleni community by painting the Ncedolwethu Crèche. Two years ago, Vital identified the Ncedolwethu Crèche as a place where we would like to make a contribution in the local community. We have really fallen in love with the kids and value the incredible work done by Florence Dodovu (the administrator) and her team. They play a key role
in nurturing and developing the children in their care. Playzone in Durbanville kindly hosted 40 kids and their caretakers for the day. There were squeals of delight as kids ran, jumped, glided, climbed and bounced on all the colourful equipment at Playzone. While the kids were having a grand time, the team got busy with painting the crèche – inside and out. SeeSawDo is made up of a very special team; they have built their business on the power of creativity and love. Their drive is a heartfelt conviction that all children, regard-
less of their place of birth, should be given equal opportunities and environments in which to grow and learn. The moment of the big reveal was priceless to say the least. It’s incredible what a bit of colourful paint mixed with creativity and love can do for a child. Vital would like to sincerely thank Expresso, Dulux, SeeSawDo, Builders Warehouse, Playzone Durbanville, PATCH, the Hali Trust, as well as every volunteer for getting involved and making the Ncedolwethu Crèche beautiful for the kids.
If you would like to join in on future projects, please contact Nadine van Staden on tel. 021 900 2650 or at nadine@vhf.co.za.
TOTALSPORTS LADIES RACE 2013 Vital Health Foods joined in at the Totalsports Ladies Race for the second consecutive year on Women’s Day in Durban, Johannesburg and Stellenbosch in aid of the Pink Drive Foundation. The Vital Women Zone provided over 5 000 athletes a sports massage, cool-down area and some free advice after the race about nutrition and any other health-related queries. Totalsports donated R2 from every entry received to an incredible educational campaign steered by the Pink Drive Foundation. Their mobile breast check units in semi-urban and urban areas promote early detection in order to save lives.
it www.pinkdrive.co.za. For more information please vis
ISSUE 3 | 2013
DRIVING CARE Vital Health Foods will be hosting their 15th Vital Spring Classic Golf Day at the Paarl Boschenmeer Golf Course on 20 September 2013 to raise funds for the Drakenstein Palliative Hospice in Paarl. Our aim this year is to better last year’s total of R260 000, and we are so proud to be surrounded by suppliers and partners who want to make a difference. This year our golf day was completely booked within the first two months. Butterfly House, situated in Fairyland, is the venue for the Drakenstein Palliative Hospice Day Care Programmes. The hospice aims to provide services which will add to the quality of life of patients, their families (infected and affected), and others made vulnerable through neglect, abuse, malnutrition, extreme poverty and illness. In December 2012, the Drakenstein Palliative Hospice cared for 410 patients in their homes. Seventy of the patients were children, while 250 were orphans and vulnerable children whose parents are sick. Their patients also included 110 cancer patients, 164 HIV patients and 136 patients with other chronic, life-threatening illnesses. Mr Marlo Laubscher, chairman of the hospice, said that the generous contribution would help to ensure that they continue to provide free palliative care to patients suffering from life-threatening illnesses, and their families, in the Drakenstein district. Drakenstein Hospice also has two hospice shops , one in Paarl and one in Wellington. The hospice shops are a very important part of generating funds to continue with hospice iniatives. These funds go towards fuel costs, maintenance, salaries and administration not covered by project funders. If you have any items at home that you no longer use and want to donate to these shops, please contact the Drakenstein Palliative Hospice on tel. 021 872 4060.
vitalise 5
EXPERTS
Nutrition
The dietician
is in
Pam Pillay is a registered dietician (BSc Dietetics) with a passion for good health and nutrition. She finds fulfilment in educating and enlightening people on the significant impact of leading a healthy and well-balanced life. Pam firmly believes that we are what we eat.
ritional helpline Contact Pam on our toll-free nut or e-mail her at health@vital.co.za Pam Pillay VITAL HEALTH FOODS NUTRITIONAL EXPERT
Answers to frequently asked questions
Q
uestion I take a variety of supplements daily and am concerned that some of them may not be absorbed. Is it safe, and effective, to be taking them all together? nswer In most cases, a variety of nutritional supplements can be taken together without much risk of absorption being compromised. However, you do need to be sensible when taking high doses of the minerals zinc, calcium and iron. Even though it is fine if these nutrients are combined in small quantities within a multivitamin, consuming high doses of these minerals (as individual supplements) in combination, may result in them competing for absorption.
A
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Therefore, it is advisable to take high doses of them at intervals of at least two to three hours of each other. In some cases, certain nutrients are absorbed more optimally if taken together, such as calcium with magnesium and vitamin D, or iron with vitamin C.
Q
uestion I have read about the possible contamination of certain supplements with heavy metals like mercury and lead. How can I be sure that the supplements I am taking are free from these and other harmful ingredients? nswer Some natural sources of nutrients may be contaminated. Examples of these include dolomite (may contain traces of lead and aluminium), omega 3 from fish oils (may be contaminated with mercury), or plant extracts (may be contaminated with pesticides). Vital products are manufactured according to international quality and safety standards. This includes conducting individual batch testing to ensure the safety of omega 3 oils from marine sources, plant oils
A
and minerals such as dolomite from potentially harmful heavy metals and environmental pollutants.
Q
uestion I am currently on chronic medication. I have heard that some supplements should not be taken together with medication – which supplements should I be cautious of? nswer Precautions should always be clearly stated on the packaging of supplements. It will indicate whether it can be taken if you are on certain medications like antihypertensives or anticoagulants like warfarin. Ginseng in daily doses of 500 mg or more should not be taken in cases of prediagnosed hypertension, even if your blood pressure is controlled with medication. Ginkgo biloba should not be taken with anticoagulant medicines.
A
Q
uestion There are a lot of Vital supplements that contain herbal extracts. How safe are these and can they interact with
medication and pre-existing medical conditions? nswer The herbal extracts used in Vital supplements have been found to be, in countless clinical studies, both effective and safe, especially when taken at the recommended dose. Any precautions are stated on the pack. For example, Vital Buchu carries a warning for people with kidney disease or stomach ulcers. The same is true for all Vital products containing a herbal or dietary nutrient other than vitamins, minerals and essential fatty acids. You will also find a warning for pregnant and breast-feeding women. Vital vitamin and mineral supplements state precautions for people who suffer with hypertension as well as for people on blood-thinning medication. Please remember that you could be allergic to a herbal extract and not be aware of it until exposed to it. It is not very common, but should be kept in mind whenever trying something new. This is why you should always stick to the pack’s recommended dose, as these doses have been tested safe to be ingested.
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ISSUE 3 | 2013
ASK THE
EXPERTS NUTRITION UPDATE
B vitamins
Why and when you need them most Nutrient
Food sources
Functions
Requirements increase with
Vitamin B1 (Thiamine)
Wholegrains, lean pork, liver, wheatgerm, eggs, dried beans, nuts, seeds and yeasts
• Required for the release of energy from glucose and for the conversion of carbohydrates to fat. • Maintains healthy nerve function.
• alcohol consumption • taking oral contraceptives, hormone replacement therapy (HRT), anticonvulsants, antidepressants, bronchodilators, corticosteroids, diuretics and antibiotics • pregnancy and breast-feeding
Vitamin B2 (Riboflavin)
Dairy products, • Essential to the production fish, dark-green of energy from protein, fat vegetables, eggs, beef, and carbohydrates. wholegrain cereals • Helps maintain healthy skin. • May reduce frequency and severity of migraines. • Supports eye health.
• alcohol consumption • taking oral contraceptives, HRT, antidepressants and antibiotics • pregnancy and breast-feeding
Vitamin B3 (Nicotinic acid)
Poultry, beef, fish, liver, pulses, peanuts, wholegrain cereals, yeasts and nuts
• Helps the body with protein metabolism and the conversion of fats and carbohydrates into energy. • May assist in maintaining healthy cholesterol levels.
• alcohol consumption • taking antidepressants and antibiotics • pregnancy and breast-feeding
Vitamin B5 (Pantothenic acid)
Wholegrain cereals, eggs, yeasts, dried beans, fish, meat and poultry
• Plays a role in the metabolism of fatty acids, glucose and protein for energy production. • Helps maintain healthy skin and mucous membranes.
• alcohol consumption • taking antibiotics • pregnancy and breast-feeding
Vitamin B6 (Pyridoxine)
Dark-green vegetables, bananas, wholegrain cereals, oats, fish, poultry and pork
• Needed for energy release • alcohol consumption from protein, carbohydrates • taking antibiotics, antidepressants, and fat. bronchodilators, corticosteroids, • Helps maintain healthy skin. diuretics, oral contraceptives, HRT, • A cardiovascular support nutrimedication for hypertension and ent, as it helps to maintain Parkinson’s disease healthy levels of homocysteine. • pregnancy and breast-feeding
Vitamin B12 (Cyanocobalamin)
Organ meats, red meat, pork, poultry, seafood, eggs and dairy products
• Contributes to nervous system health and is involved in the manufacture of red blood cells. • A cardiovascular support nutrient, as it helps to maintain healthy levels of homocysteine. • Important for strict vegetarians.
• strict vegetarian diet • alcohol consumption • taking antacids, antibiotics, anticonvulsants, corticosteroids, oral contraceptives, HRT, medication for cholesterol, diabetes, hypertension, Parkinson’s disease and ulcers • pregnancy and breast-feeding
Folic acid
Brussels sprouts, spinach, broccoli, lentils, asparagus, yeasts, oranges, green beans, wholegrain cereals, fish, eggs and organ meats
• Important for cell division and in the regeneration of blood cells. • Essential during pregnancy to optimise the development of the baby’s nervous system. • A cardiovascular support nutrient, as it helps to maintain healthy levels of homocysteine.
• alcohol consumption • taking antacids, antibiotics, anticonvulsants, antidepressants, anti-inflammatory drugs, diuretics, pain killers, corticosteroids, oral contraceptives, HRT, medication for cholesterol, diabetes, hypertension, Parkinson’s disease and ulcers • pregnancy and breast-feeding
Biotin
Liver, soya beans, soya flour, oatmeal, brown rice, wholegrains and yeasts
• Plays a role in the formation of fatty acids. • Helps the body with the coversion of fats and carbohydrates into energy. • Contributes to healthy skin and hair.
• alcohol consumption • taking antibiotics and anticonvulsants • pregnancy and breast-feeding
ISSUE 3 | 2013
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Prunes have always been associated with bowel movement but there was never sufficient evidence linking prunes to bowel health. However, in a rare change of opinion by the European Food Safety Authority (EFSA), this claim has finally been accepted. Prunes are an excellent healthy snack – they are a good source of potassium, which helps maintain normal blood pressure, and they are a natural source of fibre.
THE VITAL EXPERTS
All the B vitamins found in Vital Vitamin B Complex are essential for good health. They nourish and support the nervous system, making them essential during times of stress. B vitamins are also crucial to maintain peak energy levels and healthy skin.
vitalise 7
ASK THE
EXPERTS
The
w or kp la ce ps yc ho log is t
is in
Wilmarié Beyers VITAL HEALTH FOODS TALENT MANAGER
Wilmarié Beyers is a registered industrial psychologist (MA Industrial Psychology). Her passions are positive psychology, people development and behavioural assessment. Wilmarié believes the saddest thing in life is wasted talent. She encourages a balanced approach to health by focusing on the physical, emotional, mental and spiritual levels. Photography, optimistic people and magazines are her therapy.
Answers to frequently asked questions
Q
uestion I need to address a very sensitive topic with my friend at work. I’m worried that this conversation might turn out wrong, to the detriment of our relationship. I keep postponing this conversation, but I know that this is something I need to address. How can I make sure that I handle this in the correct way? nswer You clearly identified the need for a courageous conversation. This can be defined as the need to speak up and express how you think or feel about something and risk the possibility of a confrontation for the sake of clearing up a misunderstanding or building a relationship. Courageous conversations require
A
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a fair amount of bravery and skill, but they also make the biggest impact. Your ability to speak up about sensitive issues is crucial to your success at work and in life. Put yourself in his or her shoes and you would realise that you would also want to be told if you had spinach in your teeth. A sensitive heart-toheart will strengthen your relationship and take it to the next level.
Timing of the conversation Choose the time and setting for the conversation wisely. Don’t jump in just to get it over with, but also don’t delay the conversation because of your own discomfort. Prepare well (see tip box).
People will develop a special fondness for other people, objects and statements if they are introduced to them while they are eating a meal. This is because of the fact that good food puts people in a happy mood; it will make them more open to the person or the topic of discussion.
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Think purpose Speaking your mind is only fruitful if it’s done considerately and with a clearly defined rationale for why this is ultimately beneficial to all parties.
Set the tone The more sensitive an issue, the quicker emotions can escalate. Be extra careful to ensure you step into the discussion calmly, with a clear idea of what you want to say. Watch your body language, words and tone.
Stay factual There are always two sides to every story. Be sure to not only give your opinion of a situation, but to clearly state the facts. You also may have incomplete informa-
tion, so use language that leaves open the possibility of another interpretation of the situation. An example of this would be: “From what I can see it appears that …”
TIP! Role play or rehearse the conversation a couple of times, writing down the key points you want to convey. This will ensure that you are well prepared for any objections you might encounter. It should also mean that you are more comfortable having the discussion.
ASK THIS EXPERT
E-mail wilmarie@vhf.co.za with questions and stand a chance of winning a R400 Camelot Spa voucher.
ISSUE 3 | 2013
MESSAGE
Musthave
Board
Kind regards YOUR
Feedback
Write to health@vital.co.za or Kind regards, PO Box 191, Kuils River, 7579
“I was diagnosed with rheumatoid arthritis when I was 32. I was on various kinds of medication like prednisone and methotrexate. Since last year, I have stopped taking all my medication. I now only take Vital Arthrit Ease, calcium, magnesium, folic acid and Disprin. I have never felt as well as I do now, on these natural supplements. My quality of life has changed so much.”
Vital Liver Rescue As the end of the year rolls around so does the crazy season, which is characterised by over-indulgence. Socialise knowing you are protected with Vital Liver Rescue – as late nights, alcohol and rich foods increase your liver’s workload. This detoxifying, high-potency herbal, multivitamin and nutritional supplement supports liver function and assists in protecting your liver against the damaging effects of toxins, alcohol and stress.
BENEFITS: • Therapeutic dose of milk thistle that helps protect the liver against toxins and assists with regeneration of damaged liver cells • Formulated with artichoke extract that helps optimise bile flow from the liver to the gallbladder • Vitamin C, B vitamins and amino acids for liver support
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Alcohol is metabolised differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion. On an empty stomach, the alcohol molecules diffuse through the stomach wall quickly and can reach the brain and liver in minutes. This process is slower when you have food in your stomach, but as soon as that food enters the small intestine, the alcohol grabs first priority and is absorbed quickly into the bloodstream.
ISSUE 4 | 2013
Dalene Pelser Newcastle, KWAZULU-NATAL
Packed with: Glucosamine 415 mg MSM 167 mg Celery Seed Extract 4,17 mg Devil’s Claw Extract 8,77 mg
“I would like to thank Vital for the amazing gift pack I received as part of the Finesse Nuwe Jy programme. When I started, I looked and felt old and tired and was on pain killers daily. Since using Vital Hair, Skin & Nails, Vital Maxi B and Vital Calcium Complex I cannot remember when last I felt so good – my hair is shiny, my skin is glowing, my nails have started growing again and I have not needed a pain killer since. I have energy to exercise daily, I am Packed with: sleeping well and I do not struggle Fish Oil to get up in the morning anymore. I 150 mg realise the combination of products Flaxseed Oil you provided me with really suits 100 mg my needs. Besides feeling great, the Para-aminobenzoic Acid compliments I have been receiving are 25 mg wonderful. People comment on how healthy and young I look. They simply PeptanTM Hydrolysed Collagen 10 mg do not believe that I am the mother of a 16- and 20-year-old. I wholeheartedly believe in your slogan – good health is Vital!”
Nina Minaar Midrand, JOHANNESBURG
facebook.com/vital.health.foods | vitalise 9
NUTRITIONAL MYTHBUSTERS FACT OR FICTION? 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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Can B vitamins stimulate your appetite? Is calcium the best supplement to ensure a good night’s sleep? Nutritional supplements have found their way into our shopping trolleys and become a part of our daily health routines. With so many nutrients and ingredients included in supplements, as well as the wide spectrum of conditions they are used for, there is plenty of room for opinion and sometimes misrepresentation. As supplements are an investment in our health, it is important that we get the facts straight.
Weight management } MYTH: Vitamin supplements
can help you gain weight. } FACT: To gain weight as lean muscle mass, you have to
increase your intake of energy in the form of protein, carbohydrates and healthy fats – these are used as building blocks to form body tissues like muscles. Taking a multivitamin cannot facilitate weight gain, as the vitamins and minerals cannot help build muscle tissue. For the best results, consume a healthy diet supplemented with a high-protein (meal-in-a-glass) formula.
deficiency in one or more of the B vitamins. Your appetite should return to normal after taking a B vitamin supplement to replenish the body’s stores of this nutrient; this may be perceived as an increase in appetite. It will be short-lived as B vitamin stores are easily replenished within one to two days of taking a supplement.
Quality } MYTH: Nutritional supple-
} MYTH: B vitamins stimulate
your appetite and should be avoided if you are trying to lose weight. } FACT: B vitamins, which include vitamin B1, B2, B3, B5, B6, B12 and folic acid, do not have any appetite-stimulating effects. However, a decrease in appetite can be a sign of a
ments are tested according to safety and quality standards. } FACT: Vitamin and mineral supplements are not always tested according to quality and safety standards, as it is not currently required by legislation. To ensure a supplement’s quality and safety, be sure to use a product that is made
ISSUE 3 | 2013
FEATURE
Nutrition
according to international pharmaceutical quality standards, which requires not only the testing of raw materials and ingredients, but also of the finished products. Look out for a quality stamp on your product indicating compliance with international pharmaceutical quality standards or good manufacturing practice (GMP).
Combination supplements } MYTH: It can be dangerous
or wasteful to take different supplements in combination. } FACT: In most cases, different supplements can be taken in combination safely without any risk of compromised absorption. Minerals sometimes do compete for absorption, so to ensure the best absorption, try to take minerals such as calcium, iron and zinc at different times of the day. Iron and zinc are best taken in the morning, while calcium should be taken at night after a meal. The secret is not to duplicate high concentrations of the same nutrients across different supplements as this can be wasteful.
Herbal supplements } MYTH: Herbal medicines
are as effective as allopathic medicines in treating diseases and have no side-effects. } FACT: Some herbal medicines are highly effective in treating certain medical conditions and have very little or no side-effects, making them attractive as alternative treatment options. Saw palmetto, for example, has been clinically tested as safe for and effective in the treatment of benign prostatic hyperplasia (BPH), or non-cancerous swelling of the prostate gland. The effectiveness of saw palmetto in the treatment of BPH was welcomed by both patients and doctors. The medication used to treat BPH is not only very expensive, but sometimes can result in unbearable side-effects. However, there are some conditions where natural remedies may not be as effective as the prescription medicines. A herb like garlic can help reduce blood pressure, but you cannot rely on it to effectively control blood pressure, unless under strict practitioner supervision and monitoring.
Vitamin C
} MYTH: It is safe to take any
} MYTH: Taking a dosage of
supplement or herbal remedy in combination with your medication. } FACT: In many cases nutritional supplements can be taken safely in combination with over-the-counter or prescription medication. However, when on anticoagulant medication, watch out for the supplements that contain therapeutic doses of the herb Ginkgo biloba. Due to its added blood-thinning effects, Ginkgo biloba is not recommended in combination with blood-thinning medicines.
vitamin C higher than 300 mg is of no added benefit as the human body cannot absorb and use more than 300 mg of vitamin C at a time. } FACT: Under healthy conditions the body comfortably absorbs and utilises 300 mg of vitamin C. Therefore, higher intakes may be wasteful. However, when the body is under stress associated with high-intensity exercise, stressful circumstances or fighting off an infection, higher doses can be utilised. Research shows that
ISSUE 3 | 2013
the ideal dose of vitamin C to take for colds and flu is 1 000 mg per day or 1 500 mg per day for athletes or active adults.
caused by supplementation is completely harmless.
Minerals } MYTH: Dolomite should be
} MYTH: High doses of
vitamin C can cause heart palpitations and keep you awake, so it should best be taken in the morning. } FACT: Vitamin C is not able to cause heart palpitations and has no stimulating actions that may result in alertness or insomnia. Many cold medicines contain either caffeine or pseudo-ephedrine, potent stimulants that are well-known to cause heart palpitations, restlessness, anxiety and insomnia. Be sure to read the pamphlets of over-the-counter medication properly to ensure you know what the ingredients are and what possible side-effects can be expected.
avoided as a calcium supplement because it is not absorbable and may be contaminated with heavy metals like mercury and aluminium. } FACT: Dolomite contains calcium carbonate and magnesium in relatively small amounts. So, even though the calcium is absorbable (especially if vitamin D is added), the relative contribution of calcium per tablet is often only 25% of what one can find in a more potent calcium tablet, hence the poor reputation. Contamination with other minerals is not impossible, but testing is required to ensure dolomite is safe from heavy metals if GMP guidelines are followed.
B vitamins } MYTH: Bright yellow
discolouration of urine following the use of a multivitamin shows that the body is not absorbing the vitamins and excreting excess amounts through the urine. } FACT: The yellow colour of urine is the result of the metabolic breakdown of the food and nutrients we ingest. With higher intakes of these nutrients, urine colour will naturally intensify. B vitamins taken in excess are not always absorbed and their excretion would further contribute to a very bright, almost luminous, yellow discoloration of the urine, indicating that your intake exceeds what the body can utilise at that particular stage. However, the discolouration
Packed with:
Vitamin C 1 000 mg
Rutin
10 mg
Glutathion 3 mg
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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
Weight ALCOHOL AFFECTS YOUR BODY IN OTHER NEGATIVE WAYS:
ALCOHOL AND WEIGHT LOSS C
onsuming alcohol is deeply entrenched in our culture as a way to have fun, let loose, and be social. The truth is that alcohol, when consumed in excess, has negative effects on weight loss. An occasional drink can have a place in a healthy lifestyle. Many experts even believe consuming a single drink per day can be beneficial. If, however, you are exceeding one drink daily, you might be sabotaging your weight loss plans. Alcohol is metabolised differently than other foods and beverages. Under normal conditions, your body gets its energy from the kilojoules in carbohydrates, fat and protein, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it immediately gets attention (because it is viewed by the body as a toxin) and needs no digestion. On an empty stomach, the alcohol molecules diffuse through the stomach wall quickly and can reach the brain and liver in minutes. This process is slower
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when you have food in your stomach, but as soon as that food enters the small intestine, the alcohol grabs first priority and is absorbed quickly into the bloodstream. As the alcohol reaches the liver for processing, the liver focuses all of its attention on the alcohol. If you drink very slowly, all the alcohol is collected by the liver and processed immediately – avoiding all other body systems. If you are drinking quickly, the liver cannot keep up with the processing needs and the alcohol continues to circulate in the body until the liver is available to process it. That’s why drinking large amounts of alcohol (or drinking alcohol quickly) affects the brain centres involved with speech, vision, reasoning and judgment. Alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss, you lose important
minerals such as magnesium, potassium, calcium and zinc. These minerals are vital to maintaining fluid balance, chemical reactions, muscle contraction and relaxation. When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. These kilojoules are therefore converted into body fat. Alcohol contains 30 kilojoules per gram and offers NO nutritional value. It only adds empty kilojoules to your diet. Why not spend your kilojoule budget on something healthier? In any weight loss plan there are three main components that should be prioritised: diet, exercise and sleep. As stated, a moderate amount of alcohol can increase total kilojoules, decrease your motivation for exercise and healthy eating, and negatively affect your sleep. Therefore, limit your alcohol intake and put yourself in the best position to reap some of the benefits of alcohol consumption, while not derailing your overall progress. As with all things in life, moderation is key.
About eatForAll®
eatForAll® is a unique, easy-to-use and interactive eating programme which promotes healthier eating habits.
• Drinking may help induce sleep, but the sleep you get isn’t very deep. As a result, you get less rest, which can trigger you to eat more kilojoules the next day. • Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. • Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease and heart troubles. • Alcohol lowers your inhibitions, which is detrimental to your diet plans. Research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat – especially greasy or fried food – which can add to your waistline. • Alcohol actually stimulates your appetite. • Many foods that accompany drinking (peanuts, pretzels, chips) are salty, which can make you thirsty, encouraging you to drink even more. To avoid overdrinking, sip on a glass of water in between each alcoholic beverage.
For more information, visit www.eatforall.co.za or e-mail info@eatforall.co.za
ISSUE 3 | 2013
LIFESTYLE
Fitness
THE ‘FUZZ’
ACADEMY FOR ENDURANCE ATHLETES First of its kind on the continent, ENDUROCAD aims to become the most proficient high-performance endurance sports academy in Africa. Together with its partners, the Sports Science Institute of South Africa (SSISA) and Stellenbosch Sports Academy (SSA), it offers a complete suite of services to develop, support and professionally manage world-class distance runners. Vital Health Foods is proud to be associated with this project by offering nutritional advice to its athletes.
ISSUE 3 | 2013
ENDUROCAD is a non-profit company which provides the opportunity for South African endurance athletes to improve their times, make a living from their talent, and build a brand and business for life after sport. Showcase your running
talent! SA can RUN is a personal call to every South African to activate themselves and their communities. If you feel that you have talent and would like to participate, we encourage you to join the SA can RUN community. For more information please visit www.endurocad.co.za.
ENDUROCAD helps facilitate endurance athletes to: train in an optimum environment; have access to expert guidance, scientific coaching and daily scientific monitoring; receive support services (e.g. nutrition); and, have access to skills and enterprise development for each athlete.
What holds our bodies together? The body’s connective tissue is called fascia, more colloquially known as the ‘fuzz’. It is highly reactive and important to everyday life and freedom of movement. Fascia connects our bodies – from feet to hands, to the top of our heads. It surrounds our muscles and inhibits our ability to elongate and stretch our muscular system. The bottom of the foot is called plantar fascia and is responsible for tightness in the Achilles tendon, hamstrings, lower back discomfort and the exaggerated curvature of the lumbar spine. Connective tissue can also be responsible for mechanical problems such as knee pain, shoulder pain and general pain with movement. Rolling, compressing and stretching the fascia all assist in releasing and unknitting this connective tissue. The techniques are extremely easy and can be done daily for a few minutes. The entire body can be rolled; it is also possible to focus on the areas of more discomfort and tightness. Tennis balls are great but not the best piece of equipment. The use of a foam roller and/or a myofascial ball is ideal. For further information on the ‘fuzz’, as well as the purchase of products, contact Russell Looms, a biokineticist who has been utilising myofascial release (ball and foam rolling) to treat and improve the performance of a wide variety of patients, clients and sporting individuals.
s Contact Russell Loom m .co ail at russlooms@gm or 082 829 6074.
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CHARACTER
Close-up
COMING TO LIFE
Are you tired of policing your little one’s nutritional intake? With young children being so highly selective in what they eat, you will need a special weapon to help optimise their nutritional status without mess or fuss. Vital’s Kids Range offers an A–Z solution to simplify kiddies’ nutritional health needs, and we are bringing our characters to life to further assist you. We are pleased to introduce ...
Buster the dog Buster is the helpful and energetic Vital dog. He has a special power called Viral Boost. It is an orange-flavoured ‘potion’ that gives him that boost when he really needs it – especially in winter when he is feeling a bit sick.
Benni the bear
Lola the cow
Benni is very active and sporty. He loves to dance and exercise; he tries to stay fit and healthy all the time. He has a secret though: he eats special sweeties every day that supplies his body with all the nutrients needed for his active lifestyle. These sweeties are called Vital Kids A–Z Multi and they help him stay healthy and active.
Lola is very friendly, but slightly shy and can be very inquisitive. She is also very caring and loves sharing her ‘recipe’ for healthy bones and teeth. She will always recommend Vital Kids Calcium chewable tablets to kids so that they get their daily calcium needed for strong bones and beautiful smiles.
Frosty the penguin Frosty laughs a lot and is not fazed by the worries of life. He is happiest when fishing and he stays healthy by eating his Vital Kids Omega Sherbet. He loves the fruity sweet-and-sour taste and although his special sherbet is packed with omega 3 fatty acids, it doesn’t have a fishy aftertaste and he can easily take a sachet with him to the pond every day.
Vital Kids Study Power Vital Kids Study Power is an expertly formulated, nutritionally balanced supplement designed to support the needs of highly active children, both mentally and physically. Packed with omega 3-rich fish oil, phosphatidylserine, amino acids, vitamins and minerals, it provides important ingredients for a healthy nervous system.
Vital Kids Viral Boost Vital Kids Viral Boost is a delicious orangeflavoured emulsion packed with immunesupporting nutrients plus the indigenous South African herb Pelargonium, renowned worldwide for its positive effects on the immune system. Pelargonium has been shown to have antiviral, antibacterial and immune-supportive properties, while cod liver oil has traditionally been used to support the immune system.
Tumi the owl Tumi is the wise and clever Vital owl. He loves to read and also understands the importance of getting enough sleep every day. Tumi has a secret: he takes a Vital Kids Study Power capsule every day. It helps him focus and concentrate on his schoolwork and all the books he loves to read.
e-mail: health@vital.co.za
Good health is Vital.
FOOD
A Vital Feast After suffering through a year of ‘res’ food at university, Hein Scholtz was more than happy to dust off his apron and put his lifelong passion for food and cooking to good use when he moved into his first apartment. Now, after years of cooking healthy and inexpensive, yet satisfying meals for himself and friends, he presents Munch. Vitalise is happy to share a taster of what this great cookbook has to offer.
Asian style chicken stir-fry (page 80) checklist (serves 2–3) 4 chicken breasts cut into strips 100 g spring onions, chopped, or 1 large red onion, peeled and chopped
A TASTER FROM MUNCH
100 g green beans, topped, tailed and cut into thirds 100 g broccoli florets cut into mini florets 2–3 large carrots, peeled and julienned 3 bricks egg noodles 5 ml vegetable oil 2 cloves garlic, peeled and chopped 1 teaspoon freshly grated ginger 3 tablespoons Vital Thick Sweet ’n Sour Soy Sauce 1 teaspoon freshly ground black pepper
method Place the onions, green beans and carrots in a microwaveable container and microwave on high for three minutes. Now add the broccoli and cauliflower, and microwave again for two minutes. Bring a pot of salted water to the boil and cook the egg noodles for three minutes. Drain and set aside. Heat vegetable oil in a very hot frying pan or wok. Fry the garlic, ginger and chilli for a few seconds, then add the chicken strips. Brown for about one minute; add soy sauce and black pepper and toss to coat. Add the cooked noodles and vegetables. Turn off the heat and stir-fry on the residual heat for one minute, tossing continuously to get the sauce evenly distributed.
Energy (kJ)
Protein (g)
Carbohydrates (g)
Fat (g)
Fibre (g)
218,4
11,0
6,9
2,3
1,4
Per 100 g serving
ISSUE 3 | 2013
in: Who A note from He a dish g doesn’t love eatin his is a T s? ick with chopst e chicken ak m to great way nd it’s fun and fast! A rs the ve to perfect for lef the noodles as y following da uce. soak up the sa
vitalise 15
Breakfast shake (page 25) checklist 1 banana, peeled and sliced 1 apple, cored and diced ½ cup 100% fruit juice with bits (orange, strawberry, cranberry or whichever you prefer) ½ cup Vital Original Muesli ½ cup unsweetened low-fat Bulgarian yoghurt ½ cup ice cubes
method Okay, so not all of us have ample time in the morning to fix ourselves a proper breakfast. If you have a blender, sometimes it’s nice just to throw a few things together and ‘blitz’. If this sounds like you and you prefer drinking your breakfast, then give this a try. Add everything to your blender and pulse first to get rid of the larger pieces, then blend to a smooth consistency.
in: A note from He out a ab g in th t ea The gr u can yo at th is r de blen and it it, in blitz anything t excuse gives the perfec oduce pr to buy seasonal lk. bu in
Energy (kJ)
Protein (g)
Carbohydrates (g)
Fat (g)
Fibre (g)
391
2,1
15,8
1,6
1.6
Per 100 ml serving
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ISSUE 3 | 2013
Rusks (page 25) checklist (Makes about 100) 1 kg self-raising flour ½ teaspoon salt 2 cups brown sugar 3 cups breakfast bran flakes, crushed ½ cup Vital Sunflower Seeds, crushed ½ cup pumpkin seeds, crushed 2 teaspoon aniseed 1 cup Vital Toasted Muesli 500 g unsalted butter 1 egg 2 cups buttermilk or Bulgarian yoghurt
method Preheat the oven to 180 ˚C. Grease two baking trays. Sift the flour, salt and sugar into a large mixing bowl. Add the bran flakes, sunflower seeds and muesli. Using your fingers, rub the butter into the mixture until thoroughly combined. Whisk the egg in a mixing bowl and add the buttermilk or yoghurt. Pour this into the flour mixture and mix thoroughly with a wooden spoon. Divide the dough into two equal parts and spread each onto a baking tray. Cut rusk shapes with a sharp serrated knife. Bake for 30–40 minutes until risen and golden and the sides pull away from the edge of the baking trays. Cut along the rusks again and allow to cool for ten minutes before turning out of the trays and separating. Reduce the heat of the oven to 100 ˚C. Place the rusks on an oven rack and leave in the oven with the door ajar for 90 minutes to dry out. Allow the rusks to reach room temperature before storing them in an airtight container.
in: These A note from He ays alw failsafe rusks my caused a stir in t. I en tm ar student ap ith the w up ep ke couldn’t ests gu of steady stream got d or w n in winter whe me so ne do I’d round that baking. Per 100 g serving
ISSUE 3 | 2013
Energy (kJ)
Protein (g)
Carbohydrates (g)
Fat (g)
Fibre (g)
1574,5
5,9
46,9
16,7
3,2
vitalise 17
Ailment
chart
Problem
What is it?
Sister Lilian Remedies
Tip
Bumps and bruises
Sometimes babies struggle when they’re finding their feet; this can result in a lot of bumps and bruises. Also for sporting injuries or helping heal a sore body after giving birth.
Arnica: First aid for bumps, bruises, swelling, pain and emotional trauma. Also for sporting stiffness and injuries, childbirth recovery, post-surgery, and car accidents (ideal because it’s alcohol free) to ease shock and physical discomfort.
Have an eina song that you can sing with your little one to distract and cheer up.
Colds and flu
Colds are caused by viruses and symptoms include sneezing, sore throats, coughing, headaches, runny noses, aches and pains; a cold lasts three to five days. Flu symptoms are similar but more severe, and also include fever, fatigue and stomach upsets lasting one to two weeks.
ImmunoCare: Supports immune function both preventatively and acutely. Take one tablet three times daily for protection. At first sign of a cold, take one tablet every 15–20 minutes and continue throughout if a cold has developed.
Remember that antibiotics do nothing for flu, only for secondary infections, and may even suppress immunity. If they are prescribed, always take a probiotic to help get your body back on track.
Colic
Excessive winds, cramps, crying and digestive discomfort associated with colic.
ColicCare: Cramping windiness accompanied by strident screaming/crying, pulling legs up to the chest, especially when linked with feeding.
Cuddle your baby after feeding. Dr Nils Bergman, internationally recognised attachment parenting authority, explains that babies who are separated from their mothers after feeds, become highly stressed.
Rescue Digest: Cramping, wind, especially when accompanied by crying. Emotional digestive upsets (great for IBS in adults). Chamomilla: Generally highly strung, clingy children who tend towards colic caused by emotions (often premature babies). Coughs
A wide variety of coughs resulting from excess mucus and catarrh of the respiratory passages.
MucoCare: Coughs resulting from mucus, loose productive coughs, irritating tickle in the throat or a wheezing cough.
Coughs of all kinds are often caused by mucus which runs down the back of the throat, irritating the lungs. Always treat the cause.
Digestive discomfort (IBS, flatulence and heartburn)
Digestive discomfort, including bloating, diarrhoea, Irritable Bowel Syndrome (IBS), overindulgence, cramping, constipation and pregnancy digestive troubles.
Rescue Digest: For relief from bloating, overeating, mild diarrhoea and IBS, as well as constipation due to tension and a spastic colon.
Sip chamomile tea to ease digestive discomfort and calm the nerves.
Earache
Symptoms associated with ear infections, glue ear and teething ear pain. Baby will usually swipe at the ears, cry loudly and not want to lie down.
EarCare: Glue ear with impaired hearing from fluid buildup in the ear and for ear infections.
Ear troubles in children under a year are usually caused by teething, but excess mucus is often involved.
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Chamomilla: For earache and a tendency of getting ear infections. Also earache associated with teething.
ISSUE 3 | 2013
Problem
What is it?
Sister Lilian Remedies
Tip
Mucus
Excessive mucus in babies, sinusitis, coughs, congestion, postnasal drip and sneezing.
MucoCare: Excess mucus, including symptoms of sinusitis, postnasal drip, ear congestion, blocked or runny noses.
Try to steer clear of dairy and grain products in your little one’s diet, and if you’re still breast-feeding, reduce it in your diet as well.
Pregnancy anxiety and nervousness
Anxiety relating to your baby or your coping ability as a mom.
Rescue Emotion: Ideal for those prone to anxiety to help you adjust to your new role.
It helps to talk your anxieties through with your midwife or doula – and if they won’t listen, find a new one.
Pregnancy nausea/morning sickness and heartburn/reflux
Caused by hormonal upheaval, this can occur at any time of the day. Severe morning sickness is known as hyperemesis gravidarum, and must be treated by a doctor.
NausiCare: Pregnancy nausea and associated digestive symptoms, including heartburn and indigestion.
Vitamin B6 deficiency is often linked with pregnancy nausea.
Skin rashes
Skin rashes in general, including eczema and nappy rash.
Calendula: Irritated, itchy, inflamed skin problems.
Add strong rooibos tea to bath water to help soothe baby’s skin.
Restless and intermittent sleep, poor sleep routine, nightmares and insomnia.
Rescue Rest: Sleep disturbances, especially relating to anxiety and tension. Soothes and encourages peaceful rest, emotional balance and a state of calmness – for baby and parents.
Sleep
Rescue Birth & Recovery: Start taking it 14 days before your due date, twice daily. As your due date approaches, increase to three times daily. Take throughout labour and for 14 days afterwards.
Rescue Emotion: Eczema caused by emotional upheaval.
Rescue Rest has no adverse effects like decreased efficacy over time, suppression of normal sleep or addiction.
Chamomilla: Children who are highly sensitive and needy by nature. Sore throat
A sore throat associated with tonsillitis, throat infections or a postnasal drip.
TonsiCare: For sore, red and infected throats and supporting healthy tonsils and throat tissue.
Doctors recognise that, after a tonsillectomy, many children are more prone to chest problems like asthma and other respiratory infections. Rather find and treat the cause before simply removing them.
Teething
Common symptoms relating to teething include sore and swollen gums, crying and discomfort.
Chamomilla: Difficult teething accompanied by crying and loose stools.
Make ice lollies using rooibos tea to cool sore gums and calm irritability.
EarCare: When teething is accompanied by ear inflammation and pain (common).
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 3 | 2013
Products available from Dis-Chem, selected pharmacies, health shops and our online shop.
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MORE THAN SKIN DEEP Ever met someone who, while not ‘classically good-looking’, simply radiates beauty? Or an older woman with rose-petal skin and an inner glow? That girl with the crooked, non-Hollywood teeth – but glorious smile? That kind of beauty comes from within. It comes from your heart and it comes from your health. Beauty houses would have you believe otherwise – that what we really need is a plethora of often expensive lotions and potions. Sure, what you put on your skin is important – but that’s only a small part of the picture ... By Jenni Davies Tip of the iceberg Skin comes in a multitude of different colours, textures, strengths and levels of health. Regardless of what it looks like, protecting and caring for it – both inside and out – is crucial for overall health. The skin’s two main functions are
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protecting body tissues and eliminating toxins through perspiration. We know that keeping sun exposure low, cleansing daily, and staying moisturised help us to look good. But there’s so much more to it than that. Skin consists of three layers
– the epidermis (top), dermis (middle) and subcutaneous or fatty (bottom) layers – which contain sweat and oil glands, hairs and pigments. It receives nourishment and waste products through blood vessels in order to function. For skin to look healthy, the body needs to
be healthy. If your circulatory system isn’t up to scratch, blood can’t bring fresh oxygen to the cells or remove toxins. Artificial additives, chemicals and other ‘junk and rubbish’ will end up in your skin. Constant tension shows on your face; and a sedentary lifestyle will eventually leave it looking flabby and saggy.
Plating up Food and plant extracts are all the rage with skincare products, but the best place for them is on your plate. The more natural colour and variety your food has, the better. Go low-GI, high-protein and preferably organic. According to a 2007 Australian study, “increases in dietary glycemic load may augment the biological activity of sex hormones ... aggravating potential factors involved in acne development.” Another study published in the Journal of the American Academy of Dermatology found that, “after 12 weeks, the subjects on a low-glycemic diet were leaner, had lower levels of [hormones linked with skin outbreaks] and had noticeably
ISSUE 3 | 2013
FEATURE
Skin Health
less facial acne.” However, hormone- and antibiotic-treated animal products (cow’s milk or meat) can worsen acne, so go organic or vegetarian where possible. It’s not just troublesome skin that benefits either – high-GI diets and those laden with processed sugar are linked with increased inflammation, which contributes to skin ageing. Sugar molecules attach to protein and fat in the body, creating advanced glycation end-products (AGEs), compounds which damage protein fibres, especially collagen and elastin (which makes skin elastic and plump). Dehydration can cause lacklustre, dry and troublesome skin. Try drinking less diuretic beverages like coffee and alcohol. It is best to stick to water, herbal tea and fruit juice.
Living the life Stress, one of modern society’s biggest bugbears, has a major impact on skin health. These days we live in a constant state of ‘red alert’, which means that the stress response is unnaturally chronic. This causes reduced blood flow to the skin,
hormonal imbalance, digestive problems and increased inflammation. Anything from acne and eczema to rosacea and wrinkles can be caused by long-term high stress levels. A whole new field of study –
Did
YnOowU! k
Research increasingly shows that the food on our plates is no longer what it once was — supplements are needed. The top skin supplements are omega 3 fatty acids, vitamin B complex, brewer’s yeast, zinc, vitamin C and carotenes.
psychodermatology – has sprung up, focusing on the effect of emotions on skin. Try yoga, swimming or pilates – by relaxing you will be able to improve your breathing, and therefore oxygenation; this is excellent for healthy skin. And don’t forget RESCUE® Remedy for everyday calm. To soothe irritated skin topically, try RESCUE® Cream. Then there are the renowned ‘baddies’. Smoking’s skin-damaging effects are so renowned that dermatologists term it ‘smoker’s face’: a typical appearance of lines, wrinkles, gauntness and a worn, coarse, dull and grey complexion. Rosacea sufferers should avoid alcohol as it
Think twice Constantly covering yourself with synthetic skin products? Time for a rethink. Many commercial skincare ingredients, such as sodium lauryl sulphate, parabens, fragrances and preservatives, can cause irritation, worsen existing skin conditions, and, if used daily over the long term in large quantities, aren’t healthy. Remember, your body absorbs everything you put onto your skin. The general rule is: if you wouldn’t eat the ingredients, you shouldn’t put it on your skin. Furthermore, commercial skincare preparations are often cruelly tested on animals and many aren’t environmentally friendly either. Burgess & Finch, Enchantrix, Victorian Garden and Earthsap are all natural, ethical and proudly South African choices. Visit faithful-tonature.com for more information.
ISSUE 3 | 2013
worsens redness and irritation, as should people with acne or many broken capillaries. In general, alcohol intake should really be kept to a minimum if you want to keep your skin looking good.
Radiate beauty Simply keeping active, both mentally and physically, feeding your emotional needs, taking time out to relax, being kind to others and focusing on bringing joy into your life are crucial for true beauty from within. As philosopher Kahlil Gibran said, “Beauty is not in the face; beauty is a light in the heart.”
Get the essentials Aromatherapy is, by its very nature, outstanding for natural skincare. Plain jojoba oil is an excellent moisturiser for all skin types. It’s very soothing and softening, and mimics the skin’s own oil secretions so it has a balancing effect and won’t clog pores. Use it neat or add a drop or two to your moisturiser. The range of essential oils useful for the skin is vast. A few of the top picks include patchouli, geranium and lavender. Rose essential oil, while expensive, is a real skin saver, especially for older and/or stressed skin. According to a study published in the Oxford Journals’ Chemical Senses, the scent of rose essential oil actually inhibits cortisol production and supports skin integrity, thereby reducing moisture loss. The study authors concluded that, “... chronic stress-induced disruption of the skin barrier [could]
be limited or prevented by rose essential oil inhalation.” Try mixing a drop of Burgess & Finch Rose essential oil into your tub of facial moisturiser – a little goes a long way. Just remember: with essential oils, less is more, and don’t apply them neat. Mix them into a carrier oil, cream or butter – approximately three drops per teaspoonful of carrier.
TIP!
MILKY MASK Milk powder (around ¼ cup) Cool water 1 drop Burgess & Finch essential oil (e.g. rose, geranium, lavender) 2 drops RESCUE® Remedy (optional) Gradually mix water and oil into milk powder until it forms a paste, then slather onto face, neck and chest. Leave on for 10–20 minutes. Wait for the milk paste to dry before washing off, then moisturise as normal.
WIN! A HEALTHY SKIN HAMPER Stand the chance to win a Healthy Skin Hamper. Turn to the Competition Corner on page 1 for details.
vitalise 21
The sky’s
Happy 20th birthday Burgess & Finch!
THE LIMIT
Twenty years ago, a special egg hatched into a beautiful bird, which has grown and flown for 20 years – Burgess & Finch. Started by Ruth (of the Grieve family who started Vital) and Brian Robertson, Burgess & Finch still provides pure, topquality essential oils – making the art of aromatherapy available to all. Brian shares the story “Being in the right place at the right time is seen as good fortune. In 1993, it was such a time at Vital Health Foods. After a trade visit to Europe, Vital’s managing director brought back a little brown bottle labelled: Tisserand’s Lavender Aromatherapy Oil. I was intrigued – it was the only health product that one could completely interact with – you could open it, smell it, and rub it on the skin. It sparked an unquenchable thirst for knowledge about aromatherapy. I read any literature I could find; then, with much hard work and night-time studying, I qualified as South Africa’s
first male aromatherapist. Meanwhile, I was preparing to launch the aromatherapy range. However, I then realised that the market was non-existent and it needed a lot of work to develop it. There was much to be done ...” As a Christmas gift, Brian was gifted some lavender shaving cream from Crabtree & Evelyn. This is when he decided that the same kind of exquisite packaging, excellent quality and ‘historical’ appeal was what his fledgling aromatherapy brand should have. He felt the brand should reflect very high quality as well as a therapeutic and luxurious positioning; it should have an ‘English’
WIN!
pepper, eucalyptus, geranium, juniper, lavender, lemon verbena, rosemary, tea tree and ylang ylang. Burgess & Finch is credited with being a fundamental driving force in developing the South African aromatherapy market. The rest, as they say, is history. By sticking to core principles of purity, quality, trustworthiness and luxury, our little bird has flown free — and will continue to soar higher and higher.
RECIPE CORNER
A BURGESS & FINCH HAMPER Stand the chance to win a Burgess & Finch hamper. Turn to the Competition Corner on page 1 for details.
UNT O C DIS UPON CO
Products available from Dis-Chem, Find discount selectedcoupon pharmacies, on health shops and our pull-out back cover. online shop.
Toll-free helpline: 0800 22 33 11
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look and name in order to highlight the brand’s trustworthiness and quality. Inspired by his favourite author (Anthony Burgess) and fictional hero (Atticus Finch in To Kill a Mockingbird) Burgess & Finch was born. A logo featuring a finch and a beautiful hand-drawn botanical illustration completed the look, and soon South Africa’s first aromatherapy brand was ready to fly. First out of the nest were luxury bath capsules containing essential oils in a vitamin E carrier oil. It was followed by toiletries and pure essential, carrier and pre-mixed oils, as well as herbal tinctures. The first oils launched were black
Essential oils are very concentrated and should always be diluted before applying to the skin. You can blend them into cream, a carrier oil (like Jojoba), gels and more. Here’s how: • Adults: 15 drops in 30 ml carrier oil or cream • Small children, pregnant women and elderly: 5–6 drops in 30 ml carrier oil • Babies under one year: Use plain carrier oil or highly diluted essential oil (1 drop per 30 ml)
Website: www.burgessandfinch.co.za
E-mail: aromatherapy@vhf.co.za ISSUE 3 | 2013
Strength
of a woman
As natural as giving birth may be, it’s still a scary prospect for many women. The experience involves a lot of hard work. However, with good planning and by listening to your body, you really can have a positive and joyful birth. Your body is much stronger than you imagine.
TIPS! Prepare but be flexible. Making birthing plans is important, but bear in mind that sometimes the best-laid plans go awry. Many women set their hearts on a home birth only to be rushed off for a caesarean; other planned caesareans could end with giving birth in the car. When plans are too set in stone, women often feel tremendous guilt about unexpected changes. Rather plan for the best, but prepare for the unexpected. Have a doula. These birthing companions provide non-clinical support, helping women in labour feel safe and comfortable. A study published in the Journal of Perinatal
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Education found that “support by doulas during labour was associated with a significant reduction in caesarean birth and pitocin administration ... shorter labours and less use of epidurals.” Get aromatic. Various studies suggest that aromatherapy during labour reduces anxiety and pain. The best oils are lavender, rose, jasmine and frankincense – use one or a blend (two drops essential oil in 5 ml carrier oil) for gentle lower back, shoulder and belly massage. Oil burners in the birthing area also help. Be fit. Stay strong during your pregnancy; it helps you last longer and recover faster, even for
caesarean births. Yoga, walking and swimming are great. If you aren’t used to exercise or have health problems, chat to your doctor first. Close contact. Immediately after birth, insist that your naked baby is placed on your chest, skin-toskin – without bathing or swaddling. If that’s not possible, your partner can take over. Research confirms that this makes for happier and healthier babies. They demonstrate stronger immune systems and skin, regular heart rate, improved breastfeeding success and better bonding. Premature babies also benefit, even if all you can touch is a tiny area.
Sister Lilian Rescue Birth & Recovery Sister Lilian Rescue Birth & Recovery is a must for all moms-to-be, whether having a natural or a caesarean birth. It helps calm pre-birth jitters, assists with labour contractions and pain relief, settles post-birth nerves, combats bruising and swelling, and supports healing. Start taking one tablet twice daily from 14 days before you’re due. A few days before your due date, increase to three tablets daily.Take throughout labour, and for 14 days afterwards.
It’s said that giving birth lying down in bed stems from 17th century French King Louis XVI. Active labour, usually with squatting, was the norm. However, he decided to watch his mistress give birth to ensure that it was really her baby (to prevent the possibility that someone not from his line might take the throne later). A king crouching down would be undignified, so the poor woman was ordered to give birth lying down in bed. Due to its convenience to doctors and Louis’ powerful influence, this method spread throughout Europe and became the norm. It’s definitely not ideal: the mother-to-be pushes against gravity, and the birth canal narrows by up to 30%. This means the uterus and blood vessels are compressed – pain, labour duration, the likelihood of forceps deliveries and episiotomies could increase. Moving around during labour – walking, sitting, crouching, squatting or lying down when needed – is best.
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 3 | 2013
Products available from Dis-Chem, selected pharmacies, health shops and our online shop.
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FEATURE
Cervical Cancer
JOIN THE FIGHT
TO ERADICATE CERVICAL CANCER
The development of the vaccine for the human papilloma virus (HPV) is hailed as one of the major medical breakthroughs of the 21st century. This vaccine has the potential to nearly eradicate cervical cancer – the number one killer of women in the developing world. Editor of The Good Doctors, Mari Hudson, explores how this topic could be relevant to you. Health Minister Aaron Motsoaledi recently announced that he plans to take on cervical cancer by providing the human papilloma virus (HPV) vaccination, free of charge, to all nineand ten-year-old girls attending quintile one, two, three and four government schools. This could mean that as many as 250 000 girls will be vaccinated against the HPV. “It’s not about the money; it’s about the human suffering … we are obliged at all times to put money aside for treatment but we are not obliged at all times to put money aside for prevention,” said Motsoaledi. This is good news for South African women as they are more frequently diagnosed with cervical cancer than any other type of cancer. The exact details of the vaccination programme have yet to be determined, but the Health Minister did say they were in negotiations with pharmaceutical companies regarding the pricing of the vaccine.
HPV and cancer There are more than 100 subtypes of this virus, and some subtypes cause cervical cancer, while others cause genital warts. You can be infected
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The bottom line is that one in 26 women in South Africa will get cervical cancer.
218.4 with more than one subtype at the same time, or on separate occasions. A staggering 99% of cervical cancer cases are caused by the HPV. Any sexually active woman or man has a 50% chance of contracting the HPV infection at some stage in their life. For 70–90% of women infected with the HPV, the infection will clear within two to three years. In most cases, the woman won’t even realise that she has an infection and as a result may spread it unknowingly to her partner. It is also important to note that men
can be healthy carriers, and can thus spread the virus to other women. Ultimately, 10–30% of women with the HPV infection will develop cervical cancer. The bottom line is that one in 26 women in South Africa will get cervical cancer. This is an alarming figure and too high to ignore, said Professor Franco Guidozzi, head of the department of obstetrics and gynaecology at the University of Witwatersrand. In sub-Saharan Africa, cervical cancer is the most frequently diagnosed cancer and the leading cause of cancer deaths: about 55 000 women die each year of cervical cancer. People with the HPV infection also have a higher risk to develop oral, anal and other cancers. Although doctors urged women to go for PAP smears to identify the HPV infection as early as possible, this method proved not to be enough to stem the tide of HPV infections and cervical cancer.
The HPV vaccine Then, at the turn of the century, a brilliant German virologist, Professor Harald zur Hausen, developed the HPV vaccine. In 2008, he was awarded the
Nobel Prize in Medicine for this amazing discovery. Now, 12 years after the vaccine was first tested, two HPV vaccines are available in South Africa. The vaccines target the most common and dangerous subtypes of the HPV involved in cervical cancer and genital warts. HPV-16 and HPV-18 accounts for 70% of cervical cancers. The HPV vaccine can prevent 100% of all cases of cervical cancer caused by HPV16 and HPV-18. This means the HPV vaccine can have a huge impact on the incidence of cervical cancer, Professor Zur Hausen said in a personal interview. It is injected in three dosages: the first at age nine or ten – before the girl becomes sexually active, the second two months later, and the third six months after the first. A girl or woman will only be protected after the third vaccination. The vaccine is – after rigorous testing – regarded as safe.
Who should get vaccinated? All girls aged nine to ten should definitely be vaccinated, before they become sexually
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Merriam-Webster’s dictionary defines herd immunity as “a reduction in the probability of infection that is held to apply to susceptible members of a population in which a significant proportion of the individuals are immune because the chance of coming in contact with an infected individual is less.”
active, said Professors Guidozzi and Zur Hausen. If your daughter attends a quintile five school not included in the government’s HPV school vaccine programme, you should get her vaccinated nonetheless. To get your daughter vaccinated is just one of the ways a parent can protect a child against unwanted viruses and unforeseen events. The HPV can be transmitted during a rape and by then it may be too late to vaccinate. A girl or woman might be infected with the HPV, but not with the cancer-causing subtypes. In this instance, the HPV vaccine can still protect
99%
OF CERVICAL CANCER CASES ARE CAUSED BY THE HPV
ISSUE 3 | 2013
her against cervical cancer. Any woman whose partner may be having another relationship that is sexual in nature, should get vaccinated. He may contract the virus and transfer it to his partner. Do a risk assessment with your doctor and then make an informed decision. All boys and men should also be vaccinated. Currently, more boys and men are diagnosed with genital warts in the United Kingdom and in several other countries. The HPV vaccine can protect them against some of the HPV subtypes responsible for genital warts. The Centres for Disease Control in America, and the SA Dental Association, have called for boys to be vaccinated before they are sexually active. They have made this request because young men worldwide are contracting deadly oral and throat cancers caused by the HPV. This can be prevented if they are vaccinated against it.
To eradicate cervical cancer globally, vaccination of all boys has to be made mandatory.
What is the next step? To eradicate cervical cancer globally, vaccination of all boys has to be made mandatory. Although it is not cost-effective yet, this option should be re-evaluated in all countries as soon as the cost of the vaccine drops. In order to attain herd immunity (see Did You Know above), we would need to vaccinate all girls and boys, said Professor Zur Hausen.
FACT FILE ON THE HPV AND CERVICAL CANCER • In rare cases, the HPV may be passed from mother to her newborn baby and warts may develop in the baby’s mouth, throat or voice box. • Even if the vaccine is given, barrier methods such as condoms are still recommended to prevent other infections such as HIV. • About half to three-quarters of sexually active people will have a HPV infection at some stage in their life. • About 63 million people around the globe are infected with the HPV every year. Of these 50–60% are infected with subtype 16, with a 17% risk of developing cervical cancer ten years after infection; 7–20% are infected with subtype 18, with a 13,5% risk to develop cervical cancer ten years after infection; and, 10% are infected with subtypes 31, 33, 35, 45, 52 and 58.
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With complements info bites
ALL YOU NEED IS LOVE
SOUTH AFRICA’S FOOD PARADOX The first South African National Health and Nutrition Examination Survey (SANHANES-1) released by the Human Sciences Research Council revealed that despite an increase in obesity in South Africa, more than half of the population does not have access to food. This survey was completed in 2012 and saw 25 532 individuals complete a questionnaire-based interview; 12 025 participants underwent a physical examination by a medical doctor and 8 078 participants provided blood samples to test for “biomarkers” of disease. The results showed that a quarter of the participants (26%) were experiencing hunger and 23.3% were at risk of hunger. Only 45.6% of the surveyed participants enjoyed food security.
There are many reasons why people want to get married; some of them include being in love, stability, security, having kids and experiencing all life has to offer with a partner. Another reason can now be added to the list: it is good for your health. Research studies now indicate that married people, particularly men, are less likely to die early and less likely to die from heart disease or stroke. Why is marriage good for you? According to Christopher Fagundes, PhD, psychologist and researcher at the Ohio State University, marriage encourages safer behaviour. He states that there is less risk-taking and substance abuse with couples who are married or are in a long-term relationship and live together. “If you’re married, ideally that’s your closest relationship,” says Janice Kiecolt-Glaser, PhD, Chair of Medicine at the Ohio State University. “That means there’s a partner and close source of support readily available.” It is important to have that close relationship. Single people who are alone and unhappy may run the risk of social isolation, which can lead to depression and neglecting their health. A spouse can also be a health helper. This is because your partner influences your behaviour, and they are the ones who remind you to not have that hamburger or to have one less drink. This contributes to having healthy habits. Research also suggests that people who are happily married are more likely to follow the recommendations of their doctors. Healthy relationship = good health “The love and support -- and how this translates into us taking better care of ourselves when we have someone who is invested in our happiness -- is immeasurable,” says psychiatrist Sudeepta Varma, MD, of NYU
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Langone Medical Center. A study was conducted on bypass patients over a period of 15 years, and the happily married showed better survival rates. The reverse was also true, in that the unhappily married people were shown to be unhealthy. The reason for this could be the consistent stress of being in a bad marriage or unhealthy relationship, which can affect the immune system – women are particularly vulnerable to this. Men are also affected by the quality of the relationship they are in. “We now know that depression, obesity and hypertension can all result from women suffering in unhappy marriages,” Varma says. “But I also see a lot of substance abuse and depression in my male patients in the same situation.” Varma believes that men and women are equally affected by being in an unhappy relationship; the symptoms of it just manifest differently. On your own Many also thrive while being alone. According to Varma, some need a committed relationship while it is not necessary for others. The key element to take away is that you need to surround yourself with people who care for you and that are willing to help you when you need it. Ultimately is it all about meaningful relationships.
HERBAL CORNER
Peppermint Mentha piperita Peppermint is a hybrid mint that is indigenous to Europe, but is now cultivated throughout all regions of the world. Peppermint has a long history of medicinal use; there is archaeological evidence that places its use as far back as ten thousand years ago. This popular herb can be used in various formats including oil, leaf, leaf extract and leaf water. The herbal preparation of peppermint is used in cosmeceuticals, personal hygiene products, foods and pharmaceutical products for both its flavouring and fragrance properties. Peppermint has a sharp menthol odour and a pungent taste followed by a refreshing, cooling sensation. This herb possesses therapeutic properties and can be an ingredient in aromatherapy, bath preparations, mouthwashes, toothpastes and topical preparations.
Find Peppermint in Vital Spasticol Ease
ISSUE 4 | 2013
STUDY BUDDY
Why is it when exams are looming, the pages seem to multiply before your very eyes, and words turn into a foreign language? Before you know it, anxiety, tension and panic set in. This makes it hard to focus and memorise. It can keep you awake at night, make you sick, and affect your ability to recall. To do your best, reducing stress is crucial. Here are a few tips on how to best achieve this.
TIPS!
Did
Drink water (not coffee)
to beat brain fog – mild dehydration causes headaches, irritability and difficulty concentrating. Keep rosemary essential oil around – it’s said to boost memory and concentration. Use it in an oil burner, place it on a piece of cotton wool, or even dab it on your study notes. Put a few drops onto a handkerchief or fabric arm band and sniff it during the exam to boost your ability to recall your notes. Getting a good night’s sleep is essential. Keep RESCUE® Night on hand, and pop a few drops of lavender essential oil onto your pillow. Try to avoid all-nighters – they really don’t work. Research suggests that studying in short bursts is more effective than spending hours with your books. Study for 15 minutes at a time, take a very short break to stretch your legs, and then get back to it. Get your study space right. Clear clutter and make sure your chair and desk are comfortable (lounging on
the bed won’t work). Have everything you need before you start – pens, paper, earplugs, music and water. Unstable blood sugar decreases energy and concentration, but you also don’t want to munch on sweets and crisps. Nibble fruit, peanuts, dried fruit, mini rice cakes, chopped veggies or popcorn. Save the chocolate for a really rainy day. Stick to a routine and set reasonable goals – also accept that sometimes life may get in the way; try not to freak out if all doesn’t go according to plan. Everyone has off days – just try again tomorrow. Say ‘no’ to TV, e-mails, Internet (e.g. Facebook) and mobile phones. Listen to classical music – particularly baroque (Mozart is best). It’s said to affect brain waves, encouraging a state of receptive relaxation. According to research, Mozart’s ‘Piano Concerto No. 23’ and ‘Sonata for two pianos in D major’ are the best picks.
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A recent study published in the Journal of Pediatrics concluded that eating breakfast has “positive short-term effects … on cognitive functioning and self-reported alertness in high school students”. Low-GI is best, so go for wholegrain mueslis, wholewheat bread or eggs. You can add Bach RESCUE® Remedy to your food or morning cuppa; it also helps ease nervous appetite loss.
WIN!
The Original Bach RESCUE® Remedy range can be your study buddy. The ‘famous little yellow bottle’ (available in drops and spray) helps keep you cool as a cucumber while studying, as well as before and during exams. RESCUE® Pastilles are a chewy, sweet version of this trusted tensionbuster – no desktop is complete without it. And when those churning, worrying thoughts keep you up all night, RESCUE® Night helps soothe and calm.
A BACH RESCUE® REMEDY STUDY KIT Stand a chance to win a Bach RESCUE® Remedy Study 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 3 | 2013
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Vital Stats Occupation: I speak for a living Age: 32 Family members: My husband and I Residence: Fresnaye, Cape Town The coolest cottage ever!
my fave things:
Axene ChaberskiLoubser
1. Healthy snack: Dried fruit
my fave things: Tamsyn Maker 1. Healthy snack: Smoked chicken wrap
2. Fruit: Kiwi 3. Vegetable: Butternut 4. Destination: Bali 5. Quote: “Rest when you’re weary. Refresh and renew yourself, your body, your mind and your spirit. Then get back to work.”
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2. Fruit: Litchi 3. Vegetable: Pumpkin 4. Destination: Bandos Island
5. Quote: “Live life today so that tomorrow’s yesterday has no regrets.”
my fave things: Tarryn Lamb 1. Healthy snack: Biltong 2. Fruit: I love oranges! 3. Vegetable: Baby marrow
4. Destination: Rome 5. Quote: “Do all you can with what you have, in the time you have and in the place you are.” ~Nkosi Johnson
ISSUE 3 | 2013
Check out the video of our cover shoot with Blackbyrd at www.vital.co.za
FEATURE
Vitalise Your Life
SONGBIRDS
WITH A MESSAGE Photos: Johan Wilke
Blackbyrd is a band with music that speaks to women and inspires them to be strong, proud and confident. The three young and vibrant ladies of Blackbyrd have been together for four years and have certainly made their mark on South African airwaves. Vitalise was privileged to spend the day with them and had a fascinating chat with lead singer, Tarryn Lamb. What first got you interested in music? My love for music started at a very young age. I remember how amazing I felt when I heard music for the first time. My favourite song by Fairground Attraction was Perfect, and this was my tune when I was five years old. I always felt connected to music, growing up in a home where there was always music playing. When I became a songwriter, I found that my interest in music deepened on so many levels. I finally found a medium where I could release and express my thoughts and emotions. How would you describe Blackbyrd’s music? Blackbyrd’s music is a mixture of country, folk and pop. It draws inspiration from great singer-songwriters such as Adele and Emeli Sandé.
ISSUE 3 | 2013
What message do you try to convey to women through your music? The album named Strong was written from a difficult place and time in my life, which I overcame. So, the message is that it is okay to make mistakes. And maybe you didn’t always do what is considered the ‘right thing’. This is your life and only you can live it, so don’t be afraid to live it to the full and discover the person you truly are. What qualities do you think a strong female role model should embody? I think she should not be afraid of her femininity, emotions and the way she expresses herself. She should remember her roots; because, ultimately, that gave her the independence to fly. She
should act out of love, tolerance, respect, and have her feet rooted in humility. If there was one thing you could communicate to South African women, what would it be? It is important for us, as women, to be the custodians of the process of rebuilding a strong sense of family values. Women of South Africa: you are beautiful; care for your partners, siblings, parents, grandparents and children with love. What is the best part of your job? The best part of my job is that moment when I’m singing a song as honestly as possible, and then sharing that moment with an audience. What do you believe are the secrets to living a healthy and balanced lifestyle? Moderation is important. It’s so unhealthy to deprive yourself of things. I think your attitude to what you consider healthy is very important. You can’t be a person who never exercises and eats unhealthily and then complains about be-
ing fat. We have to understand that we earn our bodies. What is the most valuable health advice you have received, and from whom? From my mom; she told me that some people live to eat and others eat to live – which one are you? What do you enjoy doing in your free time? I love playing my guitar all the time. I always pack it in my car and it goes with me everywhere. I also love relaxing by the ocean. I enjoy going out to see live music, dinner with friends and family, and just really chilling out. Describe yourself in ten words or less. I’m a chilled, loving, fun-filled person who enjoys family time. Name three things on your bucket list. 1. I want to shave my head. 2. I want to complete El Camino de Santiago de Compostela, the pilgrimage of St. James in Spain. 3. I want to lay in a bath in New York City and listen to Billie Holiday.
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Health
HIGHLIGHTS Vital Kids Study Power
Packed with:
Nettle Root Extract 100 mg Eyebright Extract 25 mg Rutin 12,5 mg Vitamin E 3,4 mg
Vital Allergy Ease Allergy season is dreaded by many – constant sniffling and sneezing is unpleasant and weighs your day down. Vital Allergy Ease is a high-potency anti-allergy herbal, multivitamin plus zinc formulation to help alleviate the symptoms of hay fever, sinusitis and allergic reactions. Vital Allergy Ease contains powerful antioxidants. It is free from artificial flavourants, sweeteners, azo dyes, preservatives, gluten, lactose and added yeast.
Please turn to page 26 to read more about Eyebright, a key ingredient in Vital Allergy Ease.
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As a child, energy is something that is not in short supply. There are so many things to explore and so much fun to be had. This makes it difficult when the fun stops and it is time to sit still and concentrate. Help guide your child’s focus with Vital Kids Study Power; it is expertly formulated to support the needs of highly active children, both mentally and physically. Packed with omega 3-rich fish oil and phosphatidylserine, along with amino acids, vitamins and minerals, it provides important ingredients for the nervous system. Preliminary research supports the use of omega fatty acids and phosphatidylserine for children who struggle to sit still and concentrate. Vital Kids Study Power is free from artificial sweeteners, azo dyes, preservatives, caffeine, alcohol, gluten, lactose and added yeast.
Packed with:
Ginkgo biloba Leaf Extract 60 mg Phosphatidylserine 7,5 mg Salmon Oil 500 mg Vitamin E 6,7 mg
Vital IQ Boost
Packed with:
Phosphatidylserine 15 mg Docosahexaenoic Acid (DHA) 40 mg Eicosapentaenoic Acid (EPA) 56 mg Vitamin E 5 mg
Improve your memory and concentration with Vital IQ Boost; it will give your thinking cap that extra support when it needs it the most. This supplement contains a combination of vitamins, minerals, amino acids and Ginkgo biloba, a traditional Chinese herb renowned for improving memory and concentration. It also helps maintain healthy circulation. Added salmon oil provides omega 3 fatty acids to support normal brain function and B vitamins nourish the nervous system. Vital IQ Boost is free from artificial flavourants, sweeteners, azo dyes, preservatives, gluten, lactose and added yeast.
ISSUE 3 | 2013
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 pages 6–8 for more information.
ASK THE
EXPERTS
“After a relaxing weekend, there is nothing like having my Vital supplements to prepare me for another long week. They make me feel strong enough to face it – love it!” Natalie Kingwill, Facebook
Vital Liver Rescue
Packed with:
Energy 32 kJ Garcinia cambogia 67 mg Green Tea Extract 45 mg Lecithin 40 mg
Late nights, alcohol and rich foods increase your liver’s workload. Socialise and enjoy a little overindulgence knowing you are protected with Vital Liver Rescue. This supplement supports and helps protect the liver against the damaging effects of toxins, alcohol and stress. This unique formulation contains milk thistle and artichoke leaf extracts, along with vitamin C, high-dosage B vitamins and amino acids. This supplement is free from artificial flavourants, sweeteners, azo dyes, preservatives, gluten and added yeast.
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Free from:
Azo dyes
Vital Mini Rice Cakes
Vital Fat Burner Motivation is sometimes difficult to maintain, especially when it comes to controlling your weight. It is important to stay focused and to stay on track with all your weight management goals. Let Vital Fat Burner support these goals. This high-potency herbal and nutritional formulation assists with toning and fat burning, while also giving your metabolism an extra boost. Pair up Vital Fat Burner with a comprehensive exercise routine for an unbeatable combination. This supplement is free from artificial flavourants, sweeteners, azo dyes, preservatives, gluten, lactose and added yeast.
Did
Azo dyes like tartrazine, a yellow food colouring also known as E102, has been linked to increased hypersensitivity and hyperactivity in children. The United Kingdom’s Food Standards Agency has called for a voluntary phase-out of tartrazine and other azo dyes from food products.
Packed with:
Artichoke Leaf Extract 250 mg Milk Thistle Seed Extract 125 mg Vitamin C 15 mg Glutathion 2,5 mg
Artificial sweeteners Aspartame Added MSG Preservatives Gluten Trans fats Genetically modified grains
Vital Mini Rice Cakes are the perfect snacking solution. Enjoy the guilt-free crunch and burst of flavour with each of these tasty treats. This snack is delicious on its own or with some toppings of your choice. These light rice cakes are made from pure par-boiled long-grain brown rice. They also have the added benefits of being packed with fibre and nutrients, and are low in kilojoules. You can add it to your child’s lunchbox, take it to the office, munch on it during the game, or even dress it up for dinner parties. Sink your teeth into the goodness of wholegrain brown rice with a tasty twist. Let the flavour follow you wherever you go with convenient, tasty and bite-sized Vital Mini Rice Cakes. Available in four delicious flavours: Cream Cheese & Chives, Fruit Chutney, Balsamic Vinegar & Sea Salt and Sweet & Spicy Pepper Salsa.
e-mail: health@vital.co.za
Good health is Vital.
Snippets
STUDY TIME
When exam time rolls around, it can weigh down on the whole family – the ones who have to prepare and write the exams, as well as the parents who have to support and ensure their kids are staying on top of things. Please read on for some tips that will get you through this time.
Use your own words You need to be able to explain to yourself what you have studied. Get into the habit of translating your study material into your own words. So, in future, don’t just memorise and tick it off your list, make sure you understand your theory.
There is no such thing as a ‘stupid’ question Don’t be afraid to ask questions. Depending on what you’re studying, it may be quite difficult to comprehensively understand a concept or theory. This is where you need to take action and ask your teacher. Tackle the fear and put that ego aside; doing this will allow you to fill in the blanks and help prepare you for your exams.
Give your mind a break Give your brain time to recharge. Go for a walk, have a healthy snack, and stretch. Please also remember to get a good night’s sleep, especially the night before the exam. As tempting as it might be to stay up late studying, just remember that you will need energy and focus for the exam.
Snacking
For a healthy snack whilst studying, try Vital Mini Rice Cakes. Great with dips or on its own, these mini crispy bites pop with flavour and are the ideal snacking solution. The best part about snacking on these, is the average energy content: only 528 kJ per 30 g serving.
Test yourself Once you get to the point where you feel you understand what you’re studying, try to replicate exam conditions and test yourself. Set yourself practice exam questions while studying; this will give you a very good idea of how much you know. It will also help prepare you mentally, allowing you to be more comfortable and relaxed when taking the actual exam. Note: Flashcards are ideal for recalling theory, definitions and key dates. These are especially useful for quick study sessions just before the exam.
Prioritisation is key Responsibilities and engagements need to be prioritised. If you struggle to do this, then you’re most likely a procrastinator. Start a to-do list and write them down in order of importance. There are many different ways you can approach and customise a to-do list. Search the Internet for ideas and try different ones; you can even come up with your own method. The important thing is that it needs to work for you.
WIN! A VITAL STUDY HAMPER Stand a chance to win a Vital Study hamper. Turn to the Competition Corner on page 1 for details.
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The morning of the test Read a book, do a Sudoku puzzle, take the dog for a walk, or do any form of exercise. What’s important is to do something that will make you feel energetic and positive. The last thing you should do is sit in front of the TV; this will just make you tired and won’t help you to think straight. Note: Don’t forget that everyone is different – different methods work for different people and these are only suggestions that might help you improve your studying.
ISSUE 3 | 2013
Brain benders The brain is made up of approximately one billion neurons – each forming around one thousand connections with other neurons. These cells work together, storing many memories at a time, expanding the brain’s memory capacity to a size we’re unlikely to fill within a single lifetime. Test your mental mettle with our mind puzzles below. And if you’re in need of reconnecting with your mental capacity, reach for Vital IQ Boost or Vital Kids Study Power.
Word search
Sudoku
No. 47
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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! 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.
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e-mail: health@vital.co.za
Good health is Vital.
HELP STOP ABUSE against women and children 1 in 3 women on the planet are VICTIMS of domestic violence at some stage in their lives
Women and child abuse occurs irrespective of race, age, background and economic status
64 000
A woman is killed
RAPE CASES REPORTED
2012
EVERY
hours by an intimate partner
7
out of children are abused annually
ONE RAND CAN CHANGE THIS PICTURE Vital Health Foods established the Vital Foundation to help families achieve good health by focusing on the women and children of SA, particularly those at risk of or experiencing violence and abuse. R1 from the price of every pack of Vital vitamins sold in SA goes to the Vital Foundation.
If you need help or more information visit:
www.vitalfoundation.co.za
CHANGEDvitalise_advert.indd 1
HEALTH FOODS
2013/08/21 10:57 AM