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REGULARS | 08 The dietician is in | 20 A Vital feast | 23 Health highlights | 24 Winter ailment chart
MAY 2015 # Issue 80 www.vital.co.za
04 | THE VITAL FOUNDATION
PROTECTION STARTS AT HOME
•
ON
E YE
AR SINCE WE’VE GONE DIGITA
L! • ON
E YEAR SINCE WE’VE GONE DIG
ITA
L!
IN THIS ISSUE - Vitalise - Issue 80
N U T R I T I O N R E G U L A R S
INSIDE THIS ISSUE
ISSUE 80 MAY 2015 { }
All this available for FREE at the click of a button.
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L I F E S T Y L E
EDITORIAL TEAM
EDITOR
ALISON RITCHIE
CONTRIBUTING WRITERS
WILMARIÉ BEYERS
NIKKI BUSH
ANDREA DU PLESSIS
RAQUEL GOATÉ
PAM PILLAY
JODY TURNER
CLUB QUERIES
Please direct any Vital Club- or
subscription-related queries to
our Vital Club Administrator on
e-mail [email protected] or
tel. 021 900 2500.
COMPETITIONS CLOSING DATE:
NADINE VAN STADEN
Proofreader
TANIA HEYNS
MAGAZINE DESIGN TEAM
WWW.PUREPUBLISHING.CO.ZA
Food Styling
ILLANIQUE VAN ASWEGEN
Photography
JOHAN WILKE
12 FEATURE
Your A–Z guide to
multivitamins
16 CONDITION CLOSE-UP Know the difference
20 A VITAL FEAST Indian delights
04 THE VITAL FOUNDATION
06 WHAT’S UP @ VITAL10 THE PARENTING EXPERT
Software can’t protect
your child
08 THE DIETICIAN IS IN18 HEALTH SNIPPETS WITH ANDREA23 HEALTH HIGHLIGHTS24 CHART Winter ailment chart
30 JUN
Sto
ck
Im
ag
es
SH
UT
TE
RS
TO
CK
1206
02 · MAY 2015
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
PLEASE VISIT www.vital.co.za
JOIN THE VITAL CLUB FOR FREE
EDITOR'S LETTER
It’s hard to believe it has been
one year since Vital made
the bold move to convert
Vitalise into a digital publication.
This was not an easy decision to
make, but ultimately I think it has
proven to be an amazing success
as the magazine reaches more
people now than it ever has in
its 17-year history.
In striving to provide our valued
Vital Club members with the best
guide to living a healthy and
nutritious life, we put together this
bimonthly magazine jam-packed
with tailor-made content just for
our loyal members. Our dedicated
dieticians and content team
make each issue as interesting
as the last. You are not alone on
the journey to being healthier
– Vitalise is your partner as you
follow the sometimes difficult
path to putting your health before
the many temptations we are
exposed to on a daily basis.
It is our sincere hope that you
enjoy the magazine and all it has
to offer. If there are any health
issues or advice you would like to
read about, please email them
The spirit of celebration continues
as the Vital Foundation marks the
one-year anniversary of its first
donation, made to an organisation
fighting woman and child abuse.
This seems fitting, as the Vital
Foundation would like to highlight
Child Protection Week this issue,
although it is a message we
should be communicating every
day of the year. It is during this
week that the extreme importance
of providing our children with
safe environments is highlighted.
Take a moment and give the
article a read.
While child protection is front of
mind, parenting expert Nikki Bush
shares some valuable insights
on how to protect children in
the digital age. Children are
vulnerable when it comes to
consuming digital media safely.
Nikki highlights areas concerned
parents may want to monitor.
Lastly, I am very excited to share
Pam Pillay’s Indian delights in this
issue of Vitalise. I am fortunate
enough to be one of her tasting
guinea pigs when she is testing
these recipes. Trust me, they are
all delicious!
Yours in good health,
20
15
03
THE VITAL FOUNDATION
PROTECTION STARTS AT HOME
Child Protection Week (CPW) is from 27 May to 2 June, which seems fitting
as the Vital Foundation is celebrating the one-year anniversary of its first donation payment. To date, over R5 million has been raised and a total of 28 organisations that fight woman and child abuse across the country have been funded by the Vital Foundation.
Child Protection Week emphasises rights as stipulated in the Children’s Act of 2005. It is during this time
that the extreme importance of providing our children with safe environments is highlighted. To demonstrate your support during CPW, wear a green ribbon as adopted by the National Child Protection Committee (2004), as green symbolises life and growth.
Alternatively, contact any of the organisations on the Vital Foundation website to pledge your time, as these organisations are always seeking volunteering services.
The Department of Social Development has a pilot 24-hour call centre dedicated to provide support and counselling to victims of gender-based violence: 0800 428 428 (0800 GBV GBV) FREE.
DID YOU KNOW?
For every Vital supplement purchased, Vital Health Foods will donate R1 to the Vital
Foundation – which has been created to support
organisations in the fight against woman
and child abuse.
R6 579 179RAISED
The beneficiaries of the Vital Foundation keep us updated on their activities and how the donations they received have made an impact on their organisation. It is through these reports that the Vital Foundation is able to show the public how the R1 donated on their behalf has made a difference.
VITAL FOUNDATION REPORT BACK
THE IKHWEZI WOMEN’S SUPPORT CENTRE
This organisation addresses issues around violence against women and children in the Eastern Cape. They offer support to abused, battered and raped survivors by providing counselling and legal advice. In addition, they also provide shelter services to some victims for a period of between one and six months. During this time, the Ikhwezi Women’s Support Centre will provide survivors with counselling and skills training. In the community, they actively concentrate all their efforts on awareness and educational talks at schools.
VITAL FOUNDATION FUNDING 2015The second cycle for funding in 2015 will open on 1 July 2015, when organisations fighting woman and child abuse can apply for funding.
1 JULY 2015
Visit www.vitalfoundation.co.za for more information.
The R1 makes a difference campaign helped the Ikhwezi Women’s Support Centre with the following:
Advocacy and lobbying to assist schools
Provided three-day workshops to assist the role players of gender sensitivity in the community
Counselled 372 survivors of violence and abuse
Skills training and counselling to survivors
Advocacy and lobbying to assist members of the community
Hosted a stakeholders event to businesses, to campaign for their support against abuse
Women’s Month: focused on communicating women’s rights and human rights
16 Days of Activism: raised awareness and handed out white ribbons to the community
PTSD workshops for survivors of abuse
Advocacy/lobbying community talk
05
WHAT’S UP @ VITAL
The progression of everyday life is becoming increasingly fast paced, filled with technology and an inability to get back to the basics. Living at such a rate can wear a person down, leading to health conditions due to chronic stress.
FOR THE SOULNATURE IS FUEL
06 · MAY 2015
Outdoor exercise is not the only activity that can help buffer stress and boost immunity.
Other activities include:
Eating a healthy, balanced diet: It is important to get
the right amount of nutrients for optimal functioning.
Regular sleep: It is necessary to keep your
sleeping patterns regular as this helps counter stresses that may undermine physical health.
Meditation and other forms of practiced
relaxation: These activities have been shown to help by alleviating stress and anxiety, decreasing blood pressure and hypertension and lowering cholesterol levels.
Keeping an optimistic mindset: It is important
to keep an optimistic outlook in the face of stressful life events. It has been shown that optimism not only helps individuals in their appraisal of stressful events, but also helps them create coping mechanisms that are action-oriented and problem-focused.
TIPS TO BUFFER STRESS AND KEEP YOUR IMMUNE SYSTEM HEALTHY: S
tress is linked to a wide variety of diseases. These can range from
asthma and stomach aches to migraines and hypertension, depending on the individual. However, stress is also an inevitable part of modern life and people are encouraged to find ways of coping with stress constructively.
It has been found that being surrounded by nature is one of the most powerful ways to assist with stress alleviation. Even moderate exercise, such as taking a brisk walk in an outdoor environment, has been shown to impact positively on stress by fostering a sense of relaxation. Spending enough time in nature is something of a rarity today. Nevertheless, a wide variety of research studies have shown that outdoor activities have positive short-term and long-term benefits on health.
Generally, it has been noted that spending time in nature makes people feel more ‘alive’ and rejuvenated. Yet the benefits of exposure to nature are much more far reaching and holistic. Spending time in a natural environment targets both mental and physical aspects of well-being. Some physical benefits are a
decrease in blood pressure, sympathetic nerve activity and heart rate. Mental benefits include an increased sense of calm and improvements in memory and cognitive function. It is important for the body to experience a state of physical and mental calm as this acts as a buffer against future stress. So make use of the accessible natural environments around you.
Studies have also indicated that spending time in a natural environment can help boost immunity through exposure to sunlight (Vitamin D) and fresh air. The key to health is the immune system, which protects the body against viruses and infections. When the immune system is out of balance, the body can be left without protection, unable to ward off unwanted germs. Exercising in the outdoors is a great way to keep the immune system balanced and functioning at maximum capacity.
South Africa boasts a host of exciting outdoor activities for people of all ages in a variety of beautiful settings. No matter which area of the country you live in, there is always a way to get a physical and mental boost by surrounding yourself with nature.
A VÖOST OUTDOOR EXPERIENCE
You and your partner could stand a chance to win an outdoor
experience in your area to the value of R3 000!
Let VÖOST take you where the mind has already wandered.
CLICK HERE FOR MORE DETAILS
WIN!
PRODUCT FOCUS
Vital Maxi CVital Maxi C contains a 1 000 mg Vitamin C, a nutrient essential for healthy gums, skin and connective tissue. Added bioflavonoids, rutin and hesperidin, as well as alpha lipoic acid, assists with Vitamin C absorption.
WIN!
A VITAL MAXI C
HAMPERCLICK HERE TO ENTER
FAQsANSWERS TO FREQUENTLY ASKED QUESTIONS
PAM PILLAY- Vital Health Foods Nutritional Expert -
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
from mouth to anus is
exposed to the external
environment and is therefore
susceptible to all kinds of
infections. Maintaining a
strong and healthy digestive
system ensures a healthy
population of gut bacteria
and lessens the chance
for opportunistic bacteria
and viruses to colonise.
Maintaining a healthy diet
and supplementing with
immune-boosting nutrients
where necessary will
ensure that the immune
system is functioning
optimally. Immune-
boosting nutrients are
Vitamin C, Omega-3 fatty
acids, selenium and garlic.
I would like to boost my immune system
by supplementing with Vitamin C but I am afraid it could damage the lining of my stomach. Should I be concerned?
Vitamin C is a powerful
antioxidant and immune
booster and is a good choice.
Look for supplements that are
buffered, like Vital Vitamin
C Chewable, or are coated,
like Vital Maxi C. Taking a
supplement with or after food,
if appropriate, will also help
with release and absorption
of these nutrients.
Is it true that a strong digestive system
will lead to a strong immune system?
Essentially your
digestive system
FREE DIGITAL MAGAZINE AVAILABLE ONLINE AND DOWNLOADABLE
THE OFFICIAL MAGAZINE OF VITAL HEALTH FOODS
WWW.VITAL.CO.ZA
Nutrition update
PERLARGONIUM SIDOIDES
Also known as the African
geranium, this plant species
is indigenous to numerous
areas in South Africa. It is
predominantly used for
its therapeutic properties.
Various studies document
its antibacterial properties
and efficacy in treating upper
respiratory tract infections.
Using this traditional medicine
has also been shown to treat
the common cold, acute
bronchitis and pharyngitis.
08 · MAY 2015
OUT NOW!FREE DIGITAL MAGAZINE AVAILABLE ONLINE AND DOWNLOADABLE
THE OFFICIAL MAGAZINE OF VITAL HEALTH FOODS
WWW.VITAL.CO.ZA
VITALISEfeature
YOUR A–Z GUIDE ON MULTIVITAMINS
In need of some valuable tips when it comes to simplifying supplementation? Andrea du Plessis is here to assist.
015 · MAy 2015
REGULARS | 08 The dietician is in | 20 A Vital feast | 23 Health highlights | 24 Winter ailment chart
MAY 2015 # Issue 80 www.vital.co.za
04 | THE VITAL FOUNDATION
PROTECTION STARTS AT HOME
•
ON
E YE
AR SINCE WE’VE GONE DIGITA
L! • ON
E YEAR SINCE WE’VE GONE DIG
ITA
L!
JOIN THE VITAL CLUB
TO SHOP WITH A 20% DISCOUNT
SHOP NOW
PARENTING EXPERT
Installing all the software and filters in
the world without having conversations
with children about digital safety and
online etiquette is only half the battle
won. Digital safety consists of a technical
element as well as a human behaviour
element. The technical stuff is easy – if it
isn’t, then pay for a consultant to help you
as you would in any other aspect of your
life, such as using an investment adviser
for your financial affairs, a lawyer in legal
matters and a psychologist if you should
find yourself losing your mind.
SOFTWARECAN’T PROTECT YOUR CHILD
YOU CAN’T PROTECT A CHILD FROM BAD CHOICES, BUT YOU CAN PRE-EMPT THEM BY TEACHING KIDS HOW TO MAKE GOOD CHOICES. ONCE THEY MAKE A BAD CHOICE ONLINE, IT CAN BE EQUIVALENT TO THE ANGST AND CHALLENGES OF REFORMATTING A HARD DRIVE WHEN A COMPUTER HAS CRASHED.
ONLINE ETIQUETTE
010 · MAY 2015
PARENTING EXPERT
BEING A RESPONSIBLE USER
The Internet and social media gives your
children thousands and thousands of
opportunities to practise making good
choices. Watch what they are doing,
applaud positive use of social media and
be there to guide and facilitate better
choice-making should your child trip up
or be on the receiving end of unsavoury
online behaviour.
Digital safety and responsible online
behaviour is not so much about high
tech but more about high touch and the
nature and quality of relationships and
communication at home. It is you, not
software, that will protect your child
from stupidity online.
DIGITAL OPPORTUNITIES
A CONVERSATION, NOT A SPEECHYou will have to have the same
conversation from many different
angles over and over again. Note that
I am using the word ‘conversation’,
not ‘lecture’ or ‘speech’. Children today do
not respond to lectures or speeches. They
need more conversations that matter and
fewer speeches that don’t.
At a talk I gave to grade 7–12s recently, a
number of learners came to me afterwards
and thanked me for not talking down
at them, for meeting them at their level
and for making it conversational rather
than a lecture. I was blown away at their
directness and ability to isolate what
worked for them.
Tech-Savvy Parenting
(Bookstorm, 2014)
Future-Proof Your Child
(Penguin, 2008)
Easy Answers to
Awkward Questions
(Metz Press, 2009)
⊲ www.nikkibush.com
GET IN TOUCH
READ MORE FROM NIKKI
is an inspirational speaker, best-selling author and mum. She helps parents creatively respond to the daily work-life balance challenge of staying
connected to their children despite being busy, while also effectively
preparing their children for a fast-changing world.
NIKKI BUSH
The behaviour stuff – how you and
your children actually use social media
and technology – take much more
time and effort to crack. Many parents
give up before they have even begun.
This is because the journey to being a
responsible user of on-screen media
takes many a conversation, and children
who think they know it all may give you
attitude. But having the conversations and
using issues in the news as teachable
moments is essential if you want to protect
your children. Would you let your toddler
walk across a busy road unaided? I think
not. Well, this is the same situation.
The busy road just happens to be the
Internet superhighway in this instance.
The Internet and social media gives your children thousands and thousands of opportunities to practise making good choices.
011
FEATURE
YOUR A–Z GUIDE ON MULTIVITAMINS
In need of some valuable tips when it comes to simplifying supplementation? Andrea du Plessis is here to assist.
012 · MAY 2015
CAN VITAMINS SUBSTITUTE A HEALTHY BALANCED DIET?
No. Multivitamins aim to supplement our
dietary intakes, as they contain small
amounts of a variety of essential nutrients
naturally found in foods. Unprocessed,
natural foods contain many nutrients
that are not found in sufficient quantities
in multivitamins, such as dietary fibre,
protein, carbohydrates, essential fatty
acids, antioxidants and various other
components that may not even have
been identified yet.
WHO NEEDS A MULTIVITAMIN?
Considering the latest recommendations,
all adults should take a multivitamin daily,
to help optimise nutritional intake and to
maintain general health and well-being.
However, certain groups of people are
particularly vulnerable to nutritional
deficiencies as they may have increased
requirements or restricted dietary intakes:
infants, adolescents, those who are
chronically ill or using chronic medication,
pregnant and breastfeeding women,
people following dietary restriction due
to the Banting diet, vegetarianism, food
allergies and food intolerances, the
elderly and alcohol-dependent people.
include at least five daily servings of fruit
and vegetables. However, a daily intake
of five fruits or vegetables may not
provide enough of certain vitamins
for optimum health. Reviews of the
nutritional composition of fruits and
vegetables indicate a decline in the
nutrient density, which represents the
relative concentration of nutrients per
mass of raw food. Contributing factors
include food processing, depletion of soil
nutrients, as well as prolonged storage
of fruits and vegetables, manipulated via
temperature and hormonal control.
According to dietary guidelines
published by the US Department
of Health and Human Services, low
nutrient density in American diets
can result in inadequate intakes of
calcium, magnesium, Vitamin C and
carotenoid antioxidants.
DRUG-INDUCED NUTRIENT DEPLETION
The use of medicines contributes
to nutrient depletion in our bodies.
Medicines that are known to induce
nutrient losses or that interfere with
the absorption or metabolism of
nutrients include painkillers, antibiotics,
antacids, laxatives, diuretics, anti-
inflammatory medicines, antidepressants,
oral contraceptives, medication for
cholesterol, high blood pressure, asthma,
epilepsy, TB and Aids.
FEATURE
IS SUPPLEMENTATION NECESSARY?
The Journal of the American
Medical Association made a landmark
recommendation in 2002 that all adults
should take vitamin supplements in
addition to eating a healthy and balanced
diet. This resulted from research
showing how marginal nutritional
shortages over long periods of time
contribute to the development of serious
health problems, including cardiovascular
disease, cancer and osteoporosis.
Nutritional deficiencies are often
associated with low socio-economic
status and the scarcity of a variety of
foods, notably in developing countries.
According to recent research, it seems
these nutritional deficiencies are not
limited to the developing world.
Research published in the British Journal
of Nutrition in 2012 revealed the
surprising widespread nutritional
inadequacies in many developed
countries, including Germany, the
Netherlands, the UK and the USA –
despite the wide range of foods available.
WHERE HAVE ALL THE VITAMINS GONE?
Most fruits and vegetables are
concentrated sources of micronutrients,
hence the dietary recommendation to
013
FEATURE
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.
VITAL MULTIVITAMIN
The Vital Expert recommends
Vital Multivitamin is a simple
multivitamin solution that will give you
the peace of mind that all your basic
health needs are covered. This is a
no-fuss, high-quality product which
offers you good value for money.
Multivitamins are generally safe as they contain small quantities of a variety
of essential vitamins and minerals. It is highly unlikely that you would ingest
excessive doses of individual nutrients by taking a daily multivitamin
according to dosage instructions.
SAFETY OF NUTRITIONAL SUPPLEMENTS
WIN! A VITAL
MULTIVITAMIN HAMPER
CLICK HERE TO ENTER
According to a position statement
of the American Dietetic Association
on Dietary Supplements, nutritional
supplementation is associated with
positive health indicators and
attitudes, such as:
• Believing that diet affects disease
• A lower body mass index
• More frequent exercise
• Self-described excellent or very
good personal health
• Not smoking or drinking heavily
NEW
014 · MAY 2015
MESSAGE BOARD
“My parents are in frail care. They have
been very sick with bronchitis and had
to be hospitalised. On their return home
we had to give them something to assist
with their recovery. A friend of mine
suggested they take Vital Emulsion and
there was a noticeable improvement
in their health and well-being – their
recovery time seemed much quicker.
I personally ensure that they always have
an extra bottle of Vital Emulsion in the
cupboard, just in case they run out of
it. My parents also suffer from dementia
and lately have a problem when it comes
to swallowing tablets or capsules of any
size. This made Vital Emulsion even
more important to them as not only is it
in liquid form, but has such a lovely taste.
I have been able to take it, as it is free
from gluten and lactose and I can feel a
difference with both my immune system
and energy levels.”
Julia Ellman, Durbanville, WESTERN CAPE
VITAL EMULSION
KIND REGARDS
Please email [email protected]
Your feedback
KEY BENEFITS:
Yummy orange-flavoured syrup, wheat-free
Cod Liver Oil is a natural source of Omega-3 fatty
acids, Vitamin A and Vitamin D
Supports immune function
Contains nutrients important to bone health
WHAT’S NEW
Myths about corn:
O Cooking corn makes
it less nutritious.
O The best way to choose corn
is by the colour of the kernels.
O Corn has no health benefits.
O Most sweet corn is
genetically modified.
O Corn is fattening and sugary.
The Vital snack range is proud to
introduce Vital Mini Corn Cakes. If you
are a fan of our Vital Mini Rice Cakes
you are in for a treat as these bite-sized
corn cakes pop with flavour that will keep
you coming back for more.
MADE FROM POPPED CORNFree from:
O MSG
O Gluten
O Aspartame
O Preservatives
O AZO colourants (like tartrazine)
Flavours:
O White Cheddar
O Salt & Vinegar
O Lightly Salted
O Light Butter
Fun facts about corn:
O On average an ear of corn
has 800 kernels in 16 rows.
O Corn will always have an
even number of rows
on each cob.
O A bushel of corn can
sweeten 400 cans
of soft drink.
O Corn can be produced in
various colours including
blackish, bluish-gray, purple,
green, red, white and the
most common, yellow.
O Corn is cholesterol free.
O It is a good source of
Vitamin A and C, potassium,
thiamine and fibre, and is
very high in antioxidants.
WELCOME VITAL MINI CORN CAKES!
015
CONDITION CLOSE-UPCONDITION CLOSE-UP
DIFFERENCEKNOW THE
016 · MAY 2015
CONDITION CLOSE-UP
A cold is a milder respiratory illness than the flu.
FACTDark mucus is natural and does not usually mean you have developed a bacterial infection.
REMEMBERKeep the viruses at bay; keep your hands germ-free with frequent washing.
IMPORTANT
If you struggle to tell the difference between a cold and the flu, you’re not alone. It is important to know the difference between the two. The only way you’ll be able to tell the difference is by analysing your symptoms. Cold symptoms can make you feel ill for a few days, whereas flu symptoms can make you feel ill for up to a few weeks and can also result in serious health problems like pneumonia.
COLDS:• Begin with a sore throat,
which usually goes away
after a day or two.
• Followed with nasal symptoms:
runny nose, congestion and a
cough (by the fourth and fifth day).
• Slight fever is possible.
(Children are more likely to have a
fever with a cold.)
• Nose starts off with watery nasal
secretions for the first few days,
later becoming thicker and darker.
• The first three days with cold
symptoms is when you are most
contagious, meaning you can pass
it on to others.
FLU:• Symptoms appear and come on
very quickly.
• A sore throat, fever, headache,
muscle aches, congestion and
coughing are symptoms you should
look out for.
• A cold rarely has symptoms of a
fever above 38 °C. With the flu, you
will probably have a fever initially.
• Gradual improvement can occur
over two to five days; however, it
isn’t unusual to feel tired for a
week or more.
It contains elderberry extract to combat
the symptoms of colds, flu, catarrh and
hay fever, and echinacea to support
the immune system. Added cod liver
oil, vitamins, zinc and selenium provide
extra immune support.
WIN! A VITAL
VIRAL BOOST HAMPER
CLICK HERE TO ENTER
QUIZ TIME!Test your knowledge:
Do you know the difference between a
cold and the flu?
Click here to take our cold or flu quiz
Vital Viral Boost
017
OMEGA-3 SHOWS POSITIVE RESULTSFOR CHILDREN WITH ADHD
HEALTH SNIPPETS WITH ANDREA
Until recently, very
little was known
about the effects of
Omega-3 supplementation
in children with attention
deficit hyperactivity disorder
(ADHD). The reason for this
is mostly ascribed to the fact
that antisocial behaviour,
aggression and other
behavioural problems seldom
form part of the testing criteria
of these studies. A recent
study published in The Journal
of Child Psychology and
Psychiatry did a post-treatment
follow-up to find out whether
Omega-3 supplementation
over six months could affect
behaviour in children who
suffer with ADHD.
018 · MAY 2015
ONEXPRESSO
•Callourtoll-freehelplineon0800223311•[email protected]•Visitourwebsite–www.vital.co.za–andposta
question on the ‘Ask our experts’ page•TuneintoExpresso, weekdays between 06:00 and 08:30onSABC3,foryourdailyVitalexperthealthtip
Benefits of Omega-3 supplements
HEALTH SNIPPETS WITH ANDREA
FISH AND THE BENEFITS FOR ADHDOmega-3 supplementation is
widely recommended to help in
the prevention and nutritional
management of ADHD. The
Archives of Pediatrics &
Adolescent Medicine reports that
eating two portions of fish per
week was linked to a 60% lower
risk of ADHD-like symptoms
developing in children. However,
elevated mercury levels, which
Read more ⊲
Read more ⊲
can also come from regular
fish consumption, notably if the
fish is sourced from contaminated
waters, may in fact trigger
ADHD-like symptoms such as
hyperactivity, impulsiveness
and inattentiveness.
SAFE OMEGA-3 SOURCES As it is often hard to tell whether
the fish you buy at your local
supermarket is sourced from water
contaminated with mercury and
other environmental pollutants,
it is much easier to source
a safe supplement.
OMEGA-3 FOR READING ABILITY A study that investigated the
effects of Omega-3 on literacy in
children with ADHD found that
increased intakes of Omega-3
DHA may improve reading
ability in children with
learning difficulties.
The study found that Omega-3
supplementation resulted in
sustained reduction of
behaviour problems.
“Although our research was
focused on reducing antisocial
and aggressive behaviour, we
also found long-term effects
in reducing other problems
including anxiety and depression
in the children,” said Professor
Adrian Raine, lead author from
the Richard Perry University
Departments of Criminology
and Psychiatry at the University
of Pennsylvania.
POST YOUR QUESTIONS ON HER FACEBOOK PAGE
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 a healthy lifestyle. Information about health and nutrition is constantly updated. 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
019
A VITAL FEAST
DELIGHTSINDIAN
PAM PILLAY SHARES SOME RECIPES WITH INTERESTING HEALTH BENEFITS. GIVE THEM A TRY AND
LET US KNOW WHAT YOU THINK.
020 · MAY 2015
⊲ View the recipe
A VITAL FEAST
PANEER WITH SAUTÉED SPINACH (Indian Cottage Cheese)
PANEER (CHEESE)
1 litre low-fat milk
3–4 tablespoons lemon juice
SAUTÉED SPINACH
1 tablespoon oil
1 small onion, finely chopped
CHECKLIST
3–4 fresh garlic cloves,
finely chopped
1 kg fresh spinach leaves,
finely chopped
1 teaspoon cumin powder
2 teaspoons coriander powder
Salt to taste
2 dried red chillies,
finely chopped
METHOD
CHEESE
• Place the milk in a
heavy-based saucepan
and bring to a gentle boil.
Remove from the heat and
stir in one tablespoon of
lemon juice at a time.
• The milk should curdle
and separate into the
curd and whey.
• Place a piece of muslin or
cheesecloth into a large
sieve and pour the curdled
milk into the cloth.
• You can choose to save
the whey until the next
time as this produces a
softer cheese.
• Rinse the curds with fresh
water to get rid of the
lemon flavour.
• Twist the cloth as tightly as
possible to squeeze out all
the remaining water.
• Once you are happy all
the water has been
removed, you can open
the cloth and shape the
cheese according to
your preference.
• Re-tie the cloth and place
a heavy object on top of the
tightly wrapped cheese and
refrigerate for at least
20 minutes.
• When ready to cook, cut
the cheese into blocks and
gently fry in a little butter
until browned on all sides.
SPINACH
• Heat oil in a pot and add
the onion and dried chillies.
• Fry until translucent and
light brown.
• Add garlic and fry for a
further minute.
• Add chopped spinach and
the rest of the ingredients
and cook until tender.
• Add browned cubes
of paneer.
• Serve with roti or rice.
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METHOD
• Boil dhal until soft. Set aside until later.
• Heat oil in a pan and add the jeera
seeds, onion, dried chilli and curry
leaves. Fry until onions are light brown.
• Add the chilli powder and turmeric and
fry for a few seconds before adding
the tomatoes and garlic.
• Allow for this to cook down for about 5–10
minutes before adding the dhal and salt.
• Allow this to come to a boil, add tamarind
and cook for another 5–10 minutes
before adding the spinach.
• Cook for a further 15 minutes.
• Serve with basmati rice.
CHECKLIST 1 cup yellow split peas/dhal
1 tablespoon oil
½ teaspoon jeera (cumin) seeds
1 small onion, finely chopped
1 dried red chilli
Curry leaves
1 teaspoon chilli powder (optional)
1 teaspoon turmeric powder
½ large tomato, finely chopped
4 cloves garlic
60 g tamarind
2 cups spinach, finely chopped
Salt to taste
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SPINACH DHAL
A VITAL FEAST
022 · MAY 2015
HEALTH HIGHLIGHTS
HEALTH HIGHLIGHTS
PAM PILLAY- Nutritional Expert -
ANDREA DU PLESSIS- Nutritional Expert -
www.vital.co.za
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