04 | THE VITAL FOUNDATION

REGULARS | 08 The dietician is in | 20 A Vital feast | 23 Health highlights | 24 Marathon training

SEPTEMBER 2015 # Issue 82

www.vital.co.za

VITAL DEBUTS AT THE SANLAM CAPE TOWN MARATHON

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IN THIS ISSUE - Vitalise - Issue 82

N U T R I T I O N R E G U L A R S

INSIDE THIS ISSUE

ISSUE 82 SEPTEMBER 2015 { }

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L I F E S T Y L E

EDITORIAL TEAM

Editor

ALISON RITCHIE

Contributing Writers

WILMARIÉ BEYERS

ANDREA DU PLESSIS

RAQUEL GOATÉ

PAM PILLAY

JODY TURNER

NADINE VAN STADEN

VITAL CLUB QUERIES

Please direct any Vital Club- or

subscription-related queries to

our Vital Club administrator on

e-mail vitalclub@vhf.co.za or

tel. 021 900 2500.

COMPETITIONS CLOSING DATE:

Proofreader

TANIA HEYNS

MAGAZINE DESIGN TEAM

WWW.PUREPUBLISHING.CO.ZA

Food Styling

ILLANIQUE VAN ASWEGEN

Photography

JOHAN WILKE

12 FEATURE Natural metabolism boosters

16 CONDITION CLOSE-UP Muscles cramping your style?

20 A VITAL FEAST Herbalicious

04 THE VITAL FOUNDATION

06 WHAT’S UP @ VITAL10 THE WORKPLACE PSYCHOLOGIST

Healthy workspace =

healthy employee

08 THE DIETICIAN IS IN18 HEALTH SNIPPETS

WITH ANDREA

23 HEALTH HIGHLIGHTS24 MARATHON TRAINING CHART

31 OCT

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Im

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02 · SEPTEMBER 2015

For the first time, Vital Health

Foods will be the Sanlam Cape

Town Marathon’s development

sponsor. We are very proud to be

affiliated with this event, which will

be welcoming an expected 20 000

athletes from all over the world.

Another first will be the Vital

Foundation’s introduction of

the Foundation Mile of Hope.

This stretch of the race will be

supporting the fight against woman

and child abuse. It is an amazing

opportunity to showcase the

significance of the work the Vital

Foundation supports.

The Vital Foundation would like

to thank all our loyal consumers:

it was recently announced that a

total of R7.2 million has been raised

to support organisations fighting

woman and child abuse. This has

all been thanks to the R1 Makes a

Difference campaign, that has seen

R1 donated from the sale of every

Vital supplement. As we thank our

consumers for their contribution,

we also invite you all to join us

at the Sanlam Cape Town Marathon,

where we will be cheering on

our very own Andrea du Plessis.

She has accepted the challenge

and has put in many hours of

training. We look forward to seeing

her cross the finish line.

I will conclude with the words of

Francois Pienaar, brand ambassador

for the Sanlam Cape Town

Marathon, who sums it up perfectly:

“There are massive challenges

facing our country on a number of

levels, but specifically regarding

women and children. Sport is

an immensely powerful tool for

bringing about positive change

in people’s lives. I have so often

witnessed the power of sport and

sporting communities in uplifting

people. The wonderful sense of

unity, wholesomeness, care and

empathy that exists in the world

of road running was again evident

at last year’s Sanlam Cape Town

Marathon. My hope is that these

qualities permeate our association

with the Vital Foundation, and

filter through into the lives of

the women and children who

need it most.”

Yours in good health,

WELCOME - Editor’s letter

ALISON RITCHIE - Vitalise Editor -

ALL THE BENEFITS:

• Bi-monthly Vitalise magazine

• Product discounts of 20% (excl. VAT) when purchasing

directly from our factory and online shops

• Exclusive competitions to Vital Club members ONLY

• Discount coupons

• PLUS: We offer free nutritional advice!

Call 0800 22 33 11 toll-free

Emailhealth@vital.co.za

PLEASE VISIT www.vital.co.za

JOIN THE VITAL CLUB FOR FREE

EDITOR'S LETTER

20

14

ED’S TOP PICKS

Page 04: Vital Foundation

It’s marathon time!

Page 10: The workplace

psychologist Your immediate

surroundings play a vital role

in your well-being.

Page 12: Natural metabolism

boosters Burn more calories

by boosting your metabolism.

Page 20: A Vital Feast

Some dishes would be just

average, if it weren’t for a

little herbal injection!

03

THE VITAL FOUNDATION

VITAL DEBUTS AT THE SANLAM CAPE TOWN MARATHON

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

In less than a week, Vital Health Foods will debut as the Sanlam Cape Town Marathon development

sponsor – welcoming an expectant 20 000 athletes on 19 and 20 September 2015. The Sanlam Cape Town Marathon was successfully relaunched in 2014, achieving the coveted International Association of Athletics Federations (IAAF) silver label status, making it the first marathon on the continent to receive this prestigious accolade. This year, it is going for gold. Francois Pienaar, brand ambassador for the Sanlam Cape Town Marathon, fully supports both the Vital Foundation and the role it has to play. He has this to say:

“There are massive challenges facing our country on a number of levels, but specifically regarding women and children. Sport is an immensely powerful tool for bringing about positive change in people’s lives. I have so often witnessed the power of sport and sporting communities in uplifting people. The wonderful sense

of unity, wholesomeness, care and empathy that exists in the world of road running was again evident at last year’s Sanlam Cape Town Marathon. My hope is that these qualities permeate our association with the Vital Foundation, and filter through into the lives of the women and children who need it most.”

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

Above (left to right): Francois Pienaar, Marathon brand

ambassador; George Grieve, CEO of Vital Health Foods and the

Vital Foundation; Elana Meyer, Marathon brand ambassador;

Carl Roothman, Chief Executive: Retail, Sanlam Investments

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

She is fearless and understands the powerful combination of hard work, determination and a strong mind. Tammy first accepted the challenge from Vital Foundation spokesperson, Andrea du Plessis, in May this year. Together, they will be competing in their first marathon on Sunday.

“It has been a tough couple of months training, in between work and travel, but it has helped me stay focused and stress-free and I know it will pay off in the end when I cross that finish line,” said Du Plessis. The Vital Foundation will be introducing the Foundation Mile of Hope and invites consumers, supporting the fight against woman and child abuse, to come and show their support on the day by cheering for Tammy and Andrea. The route will start at 7am at the Green Point A track, and finish there with a cut-off time of seven hours.

05

WHAT’S UP @ VITAL

06 · SEPTEMBER 2015

THE VITAL WINELANDS RUN

On Saturday, 14 November 2015, Vital Health Foods once again will team up with the Helderberg Harriers, in collaboration with Run/Walk for Life Somerset West, to host the Vital Winelands Run.

This event will be hosted in accordance with the rules of ASA and WPA at the Eikestad Primary School in Stellenbosch. It promises to be a well-rounded offering for both the serious athlete who enjoys long distance running as well as for families, who will be able to take part in the 5 km fun run.

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

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

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

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

15 November 2014

14 NOV 2015

THE VITAL SPRING CLASSIC

20 NOV 2015

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

WHAT’S UP @ VITAL

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

FLASHBACK: MANDELA DAY 2015

For every Vital supplement purchased, Vital Health Foods will donate R1 to the Vital Foundation – which

supports organisations in the fight against

woman and child abuse.

R 8 182 532 RAISED

VITAL FOUNDATION FUNDING

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

PRODUCT FOCUS

Vital Co-Enzyme Q10Vital Co-enzyme Q10 is essential for energy production at a cellular level, as well as for cardiovascular health. As a powerful antioxidant, it combats free radicals. It may also assist in maintaining healthy cholesterol and blood pressure levels. This nutrient declines with ageing and as a side-effect of some anti-cholesterol medication.

WIN! A VITAL

CO-ENZYME Q10 HAMPER

CLICK HERE TO ENTER

ANSWERS TO FREQUENTLY ASKED QUESTIONS

PAM PILLAY

Pam Pillay is a registered dietician (BSc Dietetics) with a passion for good health and nutrition. She finds fulfilment in educating and enlightening people on the significant impact of leading a healthy and well-balanced life. Pam firmly believes that we are what we eat.

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

THE DIETICIAN IS IN

My doctor has said that I have slightly

elevated cholesterol levels but there is no need for medication at this stage. What can I do to be more proactive and to ensure I don’t end up on medication?

Sometimes just

cutting down on foods

containing cholesterol,

saturated fats and trans

fats help to lower blood

cholesterol. Exercise has

also been found to drop

levels of bad cholesterol in

the body. I can recommend

Vital Cholesterol Ease. Vital

customers have reported with

positive feedback after four to

six months on this supplement.

I have just been diagnosed with high

blood pressure. My doctor has put me on medication but what else can I do? I do not want to be on medication indefinitely.

Depending on the

type and severity of

the hypertension (high blood

pressure), you may have

no choice when it comes to

medication. This condition

requires you to vigilantly

watch your diet and the

amount of salt you consume;

in addition, you have to

maintain a healthy weight.

If you are on top of these

two elements, then you are

heading in the right direction.

I can also recommend

Vital Blood Pressure. This

supplement provides you

with all the nutrients that

help sustain healthy blood

pressure and circulation.

We all know that excessive

intake of bad fats like

cholesterol, saturated fats and

trans fats will lead to heart

disease. So, what are the

healthy fats for the heart? These

are monounsaturated and

polyunsaturated fats like nuts

and seeds and their respective

oils. Omega-3 fatty acids, which

fall under polyunsaturated fats,

contain eicosapentaenoic acid

(EPA) and docosahexaenoic acid

(DHA). These essential fatty acid

components, if increased in the

body, may lower blood pressure,

heart rate and triglycerides,

therefore positively affecting the

health of your heart.

Nutrition update

HEART-FRIENDLY FATS

FAQs

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08 · SEPTEMBER 2015

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Vital Health Foods HR Executive Wilmarié is a registered industrial

psychologist (MA Industrial Psychology). Her passions are positive psychology, people

development and behavioural assessment. She encourages a balanced approach to health

by focusing on the physical, emotional, mental and

spiritual levels.

WILMARIÉ BEYERS

THE WORKPLACE PSYCHOLOGIST IS IN

HEALTHY WORKSPACE =

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

010 · SEPTEMBER 2015

THE WORKPLACE PSYCHOLOGIST IS IN

COLOURMany psychologists believe that colour

has an impact on a person’s mood.

Colours have been used to subtly

influence emotion and productivity

for centuries, dating back as far as

ancient Egypt and China. The colour

of an office’s walls, doors and interior

creates an overall environment that

impacts on how employees perform.

Colour can influence your mood,

productivity, creativity and attention

to detail. For instance, blue and

green can increase your energy,

creativity and imagination; while red

can stimulate, excite and increase

your attention to detail. The most

productive colour seems to be blue.

However, too much of any colour can

have negative effects so before you

start painting take a careful look at

your colours and the environment that

you want to create.

DID YOU KNOW?Research conducted by New

University of Technology,

Sydney, showed that generally

office plants decrease stress and

negative emotions by as much

as 30% to 60%. With plants in the

office, employees are less likely

to skip work and they tend to

take fewer sick days.

So what sparkedthis topic? Our own Vital Marketing

department recently painted

their office doors bright red.

Even though we initially

thought that they had (finally)

lost their marbles, we see the

creative juices flowing – now

more than ever!

LIGHTINGEnsuring that you have the correct

lighting in your office can have a

remarkable effect on productivity

and effectiveness. A study by the

California Energy Commission found

that the use of natural light can result

in a 20% increase in productivity and

a 25% boost in cognitive function and

memory. Dark spaces can actually

create depression. Another study

found that people who were exposed

to natural light were significantly more

alert than their sleepy colleagues

who were exposed to artificial light.

Open your windows and doors

and let natural light in. If this is not

practical in your workspace, consider

using natural light bulbs and take a

walk outside during your lunch break.

ROOM SCENTSOur sense of smell can also powerfully

affect our mood, mindset and productivity.

Consider burning some essential oils to

help you focus when you start to notice

yourself drifting off.

Try the following oils from:

Burgess & Finch

• Rosemary, lemon and peppermint

will boost your concentration

and memory

• Rosemary, grapefruit and

peppermint will fight fatigue

• Rose, neroli, orange, sandalwood,

jasmine, grapefruit and geranium will

lift your mood and fight depression.

SOUNDMost people know that listening to

certain classical music can help you

to concentrate and focus better.

However, other research found that

employees are more productive

when there is no background music

playing. According to Annemarie

Lombard, founder and CEO of Sensory

Intelligence, this is because we all

have different sensory thresholds

– some people find music calming,

therapeutic or stimulating, while others

find it distracting and tiring. You will

know whether you prefer to switch off

the radio in the traffic in order to focus,

or whether you turn the volume up.

011

FEATURE

012 · SEPTEMBER 2015

NATURAL

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

METABOLISMBOOSTERS

FEATURE

Your body’s metabolism relates to vital

bodily functions as well as physical activity

that require energy. A metabolic rate gives

an indication of the energy you need to

exert in order to maintain these actions

and activities.

WHAT SLOWS DOWN METABOLISM?Ageing results in a gradual decrease

in your body’s metabolic rate and

subsequent energy expenditure at rest.

This offers some explanation for why we

tend to gain weight as we age. In addition,

activity levels generally decrease with

ageing, further reducing energy output.

• Dieting or skipping meals have

a significant impact on your metabolic

rate, as these actions result in an energy

deficiency, putting your body’s survival

tactics in gear to conserve energy by

slowing down your metabolic rate.

Frequent dieting may decease your normal

energy expenditure by up to 14%.

• Physical inactivity is a sure way of

economising your metabolism. Research

has shown that sedentary people present

the lowest metabolic rates.

• Medications, including some

antidepressants, can slow down the

body’s metabolic rate, sometimes

resulting in weight gain (consult your

doctor before making changes to

prescription medication).

CAN YOU SPEED UP YOUR METABOLISM?Yes, you can. Exercise and stimulants

are well-known metabolic boosters, but

eating habits are seldom considered to

boost metabolism.

EATINGWhere skipping meals can contribute to

your metabolism slowing down, eating can

indeed help speed up your metabolism.

• Meal size and frequency: Smaller, more frequent meals tend to

increase metabolic rate. Eating breakfast

in the morning is known to kick-start your

metabolism, which is one of the reasons it

is considered the most important meal of

the day.

• Meal composition: Protein-rich

foods tend to speed up the metabolic rate

through thermogenesis, while fatty foods

seem to slow down the digestive process

and subsequently energy metabolism.

EXERCISEThis is most definitely the most effective

and safest way to boost your metabolism

and it does this through three mechanisms.

• Energy expenditure during exercise: It is no surprise that your

body’s energy expenditure is increased

during exercise.

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

high-intensity exercise for longer durations

can increase your metabolic rate so much

that you burn off extra kilojoules, even

at rest and for long after you stopped

exercising? Exercising at a high intensity

for 45 minutes and longer can result in

your body burning off extra kilojoules for

up to 16 hours after you stop exercising.

• Increased muscle mass: It is

often mentioned that muscle tissue burns

more energy than your fat reserves. That

is indeed true, which is why exercise that

helps to increase lean muscle mass and

decrease body fat can help speed up

the body’s metabolism. Increasing your

muscle mass results in your body burning

more energy, even at rest.

WHY BOTHER EXERCISING IF IT MAKES YOU EAT MORE?Exercise generally increases appetite

and this often results in post-exercise

meals with more kilojoules than were

burned during the exercise session. This

is notable in women, who struggle with

weight gain after starting an exercise

programme. The secret to fixing this

problem is exercise intensity. Very high

intensity exercise suppresses post-

exercise appetite by subduing ghrelin, the

“hunger hormone”.

013

WIN! A VITAL FAT

BURNER HAMPER

CLICK HERE TO ENTER

FEATURE

STIMULANTSThere are a multitude of stimulants

that speed up the body’s metabolism.

Some are rated safe, but most

of these stimulants have some

detrimental effects and some can

be lethal.

• Herbs: The herbal remedies

that are effective at speeding up fat

metabolism without harming your

health include Garcinia Cambogia,

green tea and caffeine-rich herbs

such as guarana. Some herbal

metabolic boosters increase heart

rate and blood pressure, so it is

always best to check with your

doctor before using them.

ANDREA DU PLESSIS- Nutritional Expert -

THE VITAL EXPERT RECOMMENDS

• Dietary metabolic boosters: The fat-burning process in the body

can be increased by consuming coffee

(caffeine), green tea (caffeine and

green tea antioxidants) and chillies

(capsaicin). Spices such as mustard and

curry spices also seem to increase the

metabolism. Green tea speeds up the

fat-burning process not only through

the caffeine, but mostly through green

tea antioxidants, resulting in a negative

energy balance of up to 300 kilojoules

per day.

• Fat-burning drugs: Most fat-

burning drugs are harmful since they

increase the heart rate and blood

pressure. Some fat-burning drugs

are dangerous, highly toxic and even

potentially lethal, with substances

such as dinitrophenol (DNP), recently

highlighted in the news, causing the

death of unsuspecting dieters. Consult

a registered dietician or your doctor

before taking any fat-burning drugs.

014 · SEPTEMBER 2015

MESSAGE BOARD

KIND REGARDS

Please email health@vital.co.za

Your feedback

KEY BENEFITS:

Naturally caffeine free

Individually wrapped and tagged tea bags

Chemical-free, oxygen bleached tea bags

O Do not skip meals, especially not breakfast.O Smaller frequent meals best support a fast metabolism.O Opt for high-protein foods rather than those high in fat.O Drink green tea daily.O Consult a dietician or your doctor before investing

in a fat-burning supplement.O Exercise for 30 to 60 minutes three

to five times a week. O High-intensity exercise burns more kilojoules

for longer and can suppress appetite.O Alternate aerobic and

resistance exercise for best results.

VITAL CHAMOMILE TEA

KEY INGREDIENTS:

Garcinia Cambogia 666,7 mg

MESSAGE BOARD

Vital Fat Burner is designed to support fat burning and metabolism,

making it the ideal formula to help you shape your body. The high-potency

herbal formulation with Garcinia Cambogia may assist you in your weight-

management goals. Take one capsule three times per day, 30 to 60

minutes before meals. It is also suitable for vegetarians and diabetics.

“It has been a long time since I found a decent

chamomile tea and I just wanted you to know

that the Vital Chamomile Tea is awesome.

It actually does calm my nerves and I find

myself telling people about it. I sleep better

having had a cup before bedtime and it quiets

my racing mind after a hard day at the office.

Thank you for this and I hope it doesn’t leave

your product line any time soon.”

Irmi le Roux, Midrand, GAUTENG

VITAL FAT BURNER

MUST-HAVE

METABOLISM BOOSTERS

For more

tips on

boosting your

metabolism,

turn to page

12

THE VITAL EXPERT RECOMMENDS

015

CONDITION CLOSE-UP

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

MUSCLES CRAMPING YOUR STYLE?

016 · SEPTEMBER 2015

CONDITION CLOSE-UP

VITAL MUSCLE CRAMP

Magnesium is essential for nerve-muscle transmissions and muscle contractions. It is needed for calcium absorption and protein metabolism and helps maintain healthy nervous and cardiovascular systems. Added Vitamins C and B6 aid in the absorption of this important mineral.

Product features:

• Magnesium assists with

muscle contraction in cases

of muscle cramps.

• Added Vitamin B6 and

Vitamin C optimise the

metabolism of magnesium.

• Assists with heart and

nervous system health.

THE VITAL EXPERT RECOMMENDS

WIN! A VITAL MUSCLE CRAMP

HAMPERCLICK HERE TO ENTER

WHAT CAN CAUSE MUSCLE CRAMPS?• Poor blood circulation in your legs.

• Overworking your calf muscles

when exercising

• Not stretching before exercising

• Exercising in the heat

• Muscle fatigue

• Dehydration

• Magnesium deficiency

• Potassium deficiency

• Calcium deficiency

• Malfunctioning nerves (possibly due to

a spinal cord injury or a pinched nerve

in the neck or back)

• Certain medication can also create

muscle cramps as a side-effect (check

the package insert to make sure).

• Massage, stretch, ice or warm

the muscle

• Take a bath with Epsom salt

• For cramping in the calf or hamstring

(back of the thigh), try putting your

weight on the affected leg and

bending your knee slightly

• For cramping in the quadriceps (front

of the thigh), pull your foot back

towards your buttock and try to keep

your knees next to one another.

HOW TO AVOIDMUSCLE CRAMPS• Supplement with Vital

Magnesium Complex or Vital

Calcium Complex

• Stay hydrated

• Stretch before exercising.

Cramps are caused by the spasms

and involuntary contractions of

one or more of your muscles.

The foot and calf muscles are the most

prone to spasms; the front and back of

the thigh, hands, arms, abdomen and

muscles along the rib cage also can

easily cramp.

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

HOW TO TREAT MUSCLE CRAMPS

017

HEALTH SNIPPETS WITH ANDREA

NUTRITION NEWS

GLOBAL WARNING OVER DANGEROUS DIET DRUG

In May 2015, following the death of

23-year-old British medical student

Sarah Houston, Interpol issued an

alert about an illegal and potentially

deadly drug used for slimming and

bodybuilding. It is believed that diet pills

containing 2, 4-dinitrophenol (DNP) were

responsible for this death, and possibly

more deaths and numerous other cases

of serious illness.

WHAT IS DNP?DNP is a combination of compounds

that increases body temperature and

the metabolic rate. DNP is used in the

manufacture of explosives and is also

used as a pesticide. It’s highly toxic and

has side-effects, including increasing

heart rate and heat production from

within the body, which results in

excessive thirst and hot, dry skin.

DNP is for sale illegally on the Internet and

is mostly available as a capsule containing

a yellow powder. An Interpol notice

indicating DNP as an imminent threat

has been sent to police in 190 Interpol

member countries at the request of

French authorities. The World Anti-Doping

Agency (WADA) is working to raise the

awareness of the dangers of DNP, as it is

a popular product used as a slimming and

bodybuilding drug. The illegal manufacture

of the drug raises questions around further

risks of contamination with other potentially

dangerous substances.

As a regular contributor on the SABC 3 show Expresso (weekdays 06:00–08:30), Andrea du Plessis is able to share her passion for good health achieved through nutrition, natural remedies and an active lifestyle. Read on for some guidance on what is current and of interest to you.

Vital Health Foods Nutritional Expert BSc Dietetics, MPhil Exercise Science

POST YOUR QUESTIONS

ON HER FACEBOOK PAGE

018 · SEPTEMBER 2015

ON EXPRESSO

• Call our toll-free helpline on 0800 22 33 11• Email health@vital.co.za• Visit our website – www.vital.co.za – and post a question on the ‘Ask our experts’ page• Tune in to Expresso, weekdays between 06:00 and 08:30 on SABC 3, for your daily Vital expert health tip

HEALTH SNIPPETS WITH ANDREA

ADVICE ON SLIMMING If you want to lose weight or

participate in a bodybuilding

programme, it is a good idea to

consult a registered dietitian for a

personalised eating plan.

Consult your dietitian, doctor

or pharmacist about the use of

slimming products. Even though

safe and reputable products are

available for sale over the Internet,

illegal products are difficult to

identify, as they appear to be safe

for human consumption based on

their packaging and advertising.

Buy supplements from reputable

companies that manufacture their

products under pharmaceutical

licence, as this requires testing of

both raw materials and finished

products and eliminates the risk of

contamination with unsafe,

illegal and toxic ingredients.

DID YOU KNOW?

• Vital Health Foods products are manufactured according to international

pharmaceutical quality standards. All batches of ingredients are tested

against purity and safety criteria, eliminating the risk of contamination.

• Find a registered dietician in your area through the Association for

Dietetics of South Africa (ADSA).

• Contact the Vital Dieticians:

0800 223311 health@vital.co.za www.vital.co.za/ask-our-health-experts

SAFETY OF DIET SUPPLEMENTS

019

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

A VITAL FEAST

020 · SEPTEMBER 2015

⊲ View the recipe

A VITAL FEAST

SEARED SALMON WITH HERB SAUCE

CHECKLIST

METHOD

• Prepare the salmon by

rubbing it with fish spice

and white pepper.

• Heat butter in a pan and

sear salmon for 1–2 minutes on

either side, depending on

thickness. Remove from the pan

and set aside.

• Add the onion to the same pan

and sauté until translucent and

slightly brown.

• Add the herbs, stock pot, garlic

paste and cream and let it reduce

for 5–10 minutes.

• Add salt to taste.

• Serve salmon on a bed of

spinach fettuccine with sauce

drizzled over.

HERBALICIOUS

• 200 g salmon steak

• Spice for fish (Robertsons

is a good choice)

• White pepper

• 2 tablespoons garlic

and parsley butter

• 1 small onion, very finely chopped

• ¼ cup fresh chives, finely chopped

• ¼ cup dill, finely chopped

• ¼ cup tarragon, finely chopped

• 1 vegetable stock pot

• ½ teaspoon garlic paste

• ½ cup reduced-fat cream

• Salt to taste

WIN! A VITAL EYE

BOOST HAMPER

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021

CHECKLIST

DRESSING

• 2 tablespoons olive oil

• Juice of half a lemon

• 1 tablespoon Vital Garlic,

Ginger and Sesame Soy Sauce

METHOD

• Combine all ingredients

together, except for the dressing.

• For the dressing, combine

ingredients together and

mix well.

• Add dressing to the salad

and toss lightly.

⊲ View the recipe

A VITAL FEAST

• 1 can chickpeas, rinsed and drained

• 1 can lentils, rinsed and drained

• ½ small red onion, finely diced

• ⅓ bunch flat-leaf parsley, finely chopped

• ⅓ bunch mint, finely chopped

• Handful of cherry tomatoes, sliced in half

• 1 yellow bell pepper, finely diced

CHICKPEA AND LENTIL SALAD

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SOY SAUCE HAMPER

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A VITAL FEAST

022 · SEPTEMBER 2015

HEALTH HIGHLIGHTS

HEALTH HIGHLIGHTS

www.vital.co.za

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

VITAL ALLERGY EASE

This high-potency anti-allergy herbal,

multivitamin plus zinc formulation helps

alleviate symptoms of hay fever, sinusitis

and allergic reactions. Vital Allergy Ease

contains therapeutic extracts of stinging

nettle root (Urtica dioica), eye bright,

astragalus and powerful antioxidants.

Product features:

• Assists with symptoms of sinusitis,

hay fever and allergic rhinitis.

• Has decongestant and

immune-supporting properties.

• May help reduce inflammation of

nasal mucous membranes and sinus.

Free from:

Artificial flavourants, sweeteners,

azo dyes, preservatives, gluten,

lactose and added yeast.

Directions:

Maintenance dose:

Take 1–2 capsules daily.

Intensive dose:

Take 3–4 capsules daily.

Take with water after food.

VITAL MULTIVITAMIN

Vital Multivitamin is a simple multivitamin

solution that will give you the peace of

mind that all your basic nutritional needs

are covered. This is a no-fuss, high-quality

product which offers you good value

for money.

Product features:

• Nutrient reference values (NRV) are the

minimum daily amounts necessary to

achieve and maintain optimum

nutritional status and help

prevent chronic lifestyle diseases, for

98% of people over the age of four.

• The NRVs of all micronutrients

in the formulation is at 100%.

• Combines essential vitamins

and minerals.

• Daily mental and physical support.

Free from:

Artificial flavourants, sweeteners, azo

dyes, preservatives, gluten and lactose.

Directions:

Take one capsule daily.

Take with water after food.

Suitable for diabetics.

MICHELLE JOOSTE- Nutritional Expert -

ANDREA DU PLESSIS- Nutritional Expert -

MARATHON TRAINING CHART

NUTRITIONAL TIPS

The Vital Expert Recommends

⊲ Vital Magnesium Complex

RECOVERY

• Nutrients that are required

for recovery include:

✓ Water

✓ Carbohydrates

✓ Protein

✓ Electrolytes

✓ Vitamins

✓ Minerals

✓ Antioxidants

• Look out for these ingredients

when selecting your recovery nutrition

formula:

✓ Whey protein is a source of the essential

and branched chain amino acids required

for recovery of muscles after training.

✓ Glutamine is a nutrient that is important

for individuals who participate in high-

intensity endurance training and events.

KEY NUTRITIONAL TIPS FOR MARATHON TRAINING

NUTRITIONAL TIPS NUTRITIONAL TIPS NUTRITIONAL TIPS NUTRITIONAL TIPS

The Vital Expert Recommends

The Vital Expert Recommends

The Vital Expert Recommends

The Vital Expert Recommends

⊲ Vital Vitamin B Complex ⊲ Vital Calcium Complex ⊲ Vital Fat Burner ⊲ Vital Zinc Complex

FLUID INTAKE ELECTROLYTES CARBOHYDRATES IMMUNE SUPPORT

• Sports drinks taken before,

during and after exercise

may help keep you hydrated

for training sessions that last

longer than 30 minutes.

• During training, fluid intake

of about 500 ml per hour

should be sufficient,

depending on perspiration

rate, which differs between

individuals. This is also

affected by the temperature

on the day.

• Excessive fluid intake may

result in over-hydration and

hyponatremia, which may

impair sports performance

and can be as dangerous

as dehydration.

• When training under hot

conditions, your body

loses natural salts such

as potassium and sodium

through perspiration.

Sodium is widely available

in our diets and would not

need to be supplemented.

Potassium is therefore

more important as a

focus nutrient.

• Ensure intake of

healthy food sources

rich in natural salts and

electrolytes, including

fresh vegetables, fresh

and dried fruits. Rich

sources of potassium

include guavas, dried

guava rolls, dried apricots,

tomato juice, celery,

potato, banana and raisins.

• Starchy and sweet

foods provide fuel to

your body in the form of

carbohydrates, which are

transformed into glucose

required for muscle power

during exercise.

• Healthy options include

wholegrain cereals like

Vital Original Low GI

Muesli, wholewheat bread,

brown rice and pasta,

potatoes, sweet potatoes,

corn and peas.

• Healthy snacks such as

Vital Rice Cakes and Vital

Corn Cakes provide instant

energy and since they are

wheat free, they reduce the

risk of digestive upsets and

abdominal bloating.

Zinc is vital for the healthy

functioning of the immune

system. Individuals with

low zinc intake are more

prone to catching colds as

a zinc deficiency weakens

the immune system. The

white blood cells and other

immune cells require zinc

to fight off infections.

Zinc tips:

• Take a zinc supplement

that is chelated for

best absorption.

• Eat two tablespoons

of sunflower seeds or

pumpkin seeds per day

to add zinc to your diet.

COUPONS

MYSTERY GIFT FOR ALL VITAL

CLUB MEMBERS!Enjoy a little surprise with every online purchase.

All you have to do is use the promo code ‘VC-MYSTERY-GIFT’ at checkout.

How do you redeem your promo code?FOLLOW THESE SIMPLE

STEPS TO APPLY YOUR CODEproceed to checkout

add to cart

enter coupon code

choose a product

complete your order

Ends 31 October 2015/Limited to 1 per user. *Ts&Cs apply

PROMO CODE: VC-MYSTERY-GIFT

Every time you buy a pack of Vital supplementsR1 is donated to the Vital Foundation, which funds

organisations fighting woman and child abuse.