vitalise september 2015
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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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20% DISCOUNT AT THE VITAL
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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 [email protected] 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
Sto
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Im
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SH
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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
PLEASE VISIT www.vital.co.za
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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 [email protected], 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 [email protected]
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 [email protected]• 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 [email protected] 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
WIN! A VITAL
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.