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

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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 { }

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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 vitalclub@vhf.co.za 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

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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

Emailhealth@vital.co.za

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

to health@vital.co.za.

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

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JOIN THE VITAL CLUB

TO SHOP WITH A 20% DISCOUNT

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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)

⊲ nikki@nikkibush.com

⊲ 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 health@vital.co.za

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•Emailhealth@vital.co.za•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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021

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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