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IBS –  also known as Irritable Bowel Syndrome, is a disorder that affects around 10-15% of the global population, yet it often goes undiagnosed, leaving those suffering from it feeling rather discouraged and living with a rather low quality of life.

Symptoms of IBS are:

• recurring bloating,
• abdominal pain,
• digestive issues,
• irregular bowel habits and
• general gastro-intestinal issues.

The disorder is not yet fully understood, but it is believed that some of the causes can be stress, food sensitivities, anxiety or gut microbiome imbalances to name a few.

The management of IBS varies from person to person but it is worth going through the below checklist as a first line of approach to determine primary triggers.

• Keep a food and symptom diary to determine foods and emotions that may trigger symptoms
• A low FODMAP diet often helps to identify trigger foods. This needs to be done with the guidance of a dietitian as it is not a long term solution
• Some common food triggers are alcohol, caffeine, lactose, gluten, sweeteners, fried or very fatty foods as well as very high fiber foods.
• Stress management such as breath work, therapy, or any activities that help to reduce overall stress and anxiety are often very helpful in easing symptoms
• Improve overall eating habits in terms of how one is eating. From eating slower, chewing food well and not eating around distractions.
• Sometimes targeted supplements such as probiotics, fiber or other medications also yield positive results

In summary, it is important to take an individualised approach when dealing with IBS and being patient in finding what the individual’s triggers are. It is often underestimated how close the link between mental health and IBS flare ups is and understanding that the gut-brain axis plays a key role in the development of IBS is a big step in the right direction when it comes to the individuals management of the disorder.

How does one balance life and training for an ironman? A full Ironman is a 3.8km swim, followed by a 180km bike, and to finish things off, a 42.2km run. A full marathon. The time cut off is 17 hours and current data states that only about 0.01% of the world’s population have finished a full Ironman in their life.

It takes many hours to train for this event and the question that’s often asked is how does one balance the training, while still having a life. And I think that the honest truth is that when one is preparing for an event of this magnitude, there isn’t much balance. The simple truth is that one can do anything, but not everything at once. During this time one needs to accept that one cannot do it all and that some balls will be dropped.

Personally I think it is important to decide what is important for one’s self and to work with that. The reality is that there will be many sacrifices one needs to make in order to get to the start line well prepared. And rather than calling them ‘sacrifices’, I prefer to call them ‘choices’. You may miss social events and some relationships may get a bit neglected as well in the process, but if your goal is to complete an Ironman, these are some of the choices one has to make.

Having said the above, there are some tips that help to juggle all the balls that are now in the air.

• Find a coach that can guide you in your training and structure it as best as possible around the time you have available. One size does not fit all when it comes to training and an individualised approach is key.
• Preparation is key. One doesn’t have much time or energy for much else while training for an ironman so making life as easy as possible and being prepared will make a big difference. For example, food prepping for the week could be a very helpful way to help you have your dinners sorted.
• Communicate with your loved ones that this won’t last forever and that you appreciate their support in this time. While it might be an individual sport, it certainly takes a team to get to the start line!

Lastly, Enjoy the process. You’re in for one of the most challenging and rewarding journeys of your life!

By Mariella Sawyer,
Pro Triathlete, Registered Dietician and Mom.

Trying to get your family on the health and fitness wagon? Maybe it’s time to change up your gifting! These gift ideas – perfect for the festive season – can help your loved ones kick-start their healthy-living journey in 2025.

Get inspired with our health-living gifting guide below – whether it’s tools for staying active or items that support mental well-being, these options promote a holistic approach to health.

1. Sports Watches
   While these are typically big-budget items, they can really be super-useful in helping your loved ones understand their body better and record and improve on their exercise goals. There are a variety of brands available in South Africa, each offering different sports watches within different price brackets to suit a particular need. For example, if your loved one is just beginning their fitness journey and does mostly indoor exercise with a few runs and walks, then they don’t necessarily need a watch that has open-water swimming and triathlon functionality or the battery power to last an ultra-trail race.
   Brands like Samsung, Huawei, Garmin and Polar have sports watches available for under R5000. Active kid? Look out for the Garmin Vivofit Jnr watches from R1500.

2. Rings
   The latest trend in wearable health tech comes in the form of a ring. From international sports teams to big C-suite execs wear rings to more accurately track their sleep, body temperature fluctuations and monitor their body’s responses to foods (super helpful for those with diabetes too). Ultrahuman is one such brand, now easily available in South Africa, offering a range of rings as well as the continuous glucose monitor, which syncs up with the ring. To find out more, visit ultra.life.

3. Workout Equipment
   From small items like resistance bands for stocking fillers to a set of adjustable weights, a pilates ball or a gorgeous new yoga mat, home workout gear and equipment makes for amazing gifts that could inspire your loved one to kick-start their fitness journey or add to their existing fitness lifestyle. And to help get them started? Share some links to our amazing home workouts, from strength and mobility to yoga and Pilates on our resource pages.
4. Healthy Recipe Book
   Cookbooks make for gorgeous gifts and are an easy way to inspire a change in healthy living. Look for cookbooks that offer healthy recipes, allergen-friendly recipes or plant-based recipes to inspire a change in lifestyle and perhaps set a challenge to cook a number of them together.
5. Sportswear
   Nothing inspires a person to get active like a new set of amazing sportswear. Look for fabrics that are moisture-wicking, breathable and stretchy to accommodate a variety of workouts. Not sure what your loved one might like? Then a voucher to a sports brand clothing shop will do the trick.
6. App Subscriptions
   There are so many apps available today, to help inspire a new fitness or wellness programme. From yoga apps like Asana to strength training apps like FitBod or wellness apps like Calm or Headspace or nutrition-related apps like Noom or local brands like Health-e, there’s so much to choose from within different price brackets.

7. Class Passes
   A big part of developing a successful fitness routine is finding a workout that you love doing. So why not gift your loved one a pass (or a few passes) to different workout studios or gyms. Think of something that might not be available to them (if they already go to a big brand gym), like a heated yoga class or a specific functional or training class like a CrossFit box or a Hyrox-training studio or even swimming lessons.
8. Wellness Journals
   Encourage mindfulness and mental health with guided journals that include prompts for gratitude, reflection and goal-setting. These can really help to support mental well-being, plan for the new year and aid in stress management. Plus, journaling has been proven to improve mood and reduce symptoms of anxiety and depression.
9. Grown Your Own
   Gardening is a great activity for multiple reasons (read more about the health benefits of gardening here), but also, growing your own herbs, veggies or salad ingredients can encourage you to eat healthier meals as well as build an appreciation for the process it takes to grow food. Pop a voucher to your local gardening shop into a Christmas stocking or purchase a herb-growing kit or veggies seeds to get the journey started.

10. Sports equipment
    Some of us are more attracted to the idea of exercise when it involves a sense of play, competition or a team dynamic. If your loved one is not one for solo training or the gym, there are many ways to inspire activity with some fun sports equipment. Think anything from beach bats to tennis or soccer balls to a tennis or padel racket.

By investing in wellness-focused presents – for yourself or your loved ones – you’re providing the tools to make 2025 the healthiest year yet.

It’s cold and wintery and all you want is to be cosy and toasty – so, why not try hot yoga this winter? It’s a great form of exercise and you’re guaranteed to really sweat! But is it all it’s cracked up to be? We examine the benefits and disadvantages below as well as look at considerations for women on their periods or going through menopause.

Hot yoga offers a calorie-torching blend of physical exertion and heat exposure often in room temperatures of close to 40°C. While this form of yoga became popularised thanks to the likes of Bikram and its weight-loss promises, it has both advantages and disadvantages. We break these down to help you decide if it’s the right fit for your fitness routine.

 The Benefits of Hot Yoga

Greater Flexibility
A heated room means warmed-up muscles, allowing for deeper and safer stretches. A study published in the Journal of Strength and Conditioning Research found that participants in a heated yoga class showed improved flexibility compared to those in a non-heated environment.

Improved Cardio Health
Hot yoga is more intense than traditional yoga because the heat increases your heart rate and boosts circulation. Research in the Journal of Alternative and Complementary Medicine indicated that hot yoga could positively affect cardiovascular health, in the same way that a moderate-intensity aerobic exercise does.

Detox Benefits
Like that of a sauna sesh, the added heat equals more sweat, which helps to eliminate toxins.
Loving a little heat in winter? Read more about the The Health Benefits of A Regular Sauna Sesh here

Weight Loss
The combination of the asanas (yoga poses) and the heat, means a greater calorie burn. Studies show that participants can burn around 450 calories per 90-minute session, making this a great exercise option for a low-impact weight-loss programme.

Well-Being
Hot yoga includes all the great well-being and mindfulness benefits that any yoga class does, including practising mindfulness and breathwork exercises which have been proven to reduce symptoms of anxiety and depression.

Areas Of Caution When Practising Hot Yoga

Risk of Dehydration
It’s so important to not start a hot yoga class already dehydrated, so make sure that you’ve hydrated enough the day before the class. Also make sure to drink adequate water afterwards.

Heat Stress and Exhaustion
The intense heat can cause overheating, especially when you’re ot acclimated. Symptoms could be dizziness, nausea and even fainting. Be sure to listen to your body and take breaks when needed as well as not to practise when ill.

Risk of Injury
While the hot room means that your muscles will be nice and warm, there is always the risk of overstretching. It’s recommended that beginner yogis start with more traditional yoga before removing into a heated space.

Sensitive Skin Awareness
If you have sensitive skin with conditions like eczema or acne, these may be exacerbated by the heat. It’s advisable to shower immediately after the session or consult with your dermatologist in advance and perhaps opt for a non-heated yoga class instead.

Hormonal Caution for Women
If you are experiencing hot flashes the heat may add to your discomfort, triggering flashes. Women going through hormonal fluctuations may be more prone to feelings of dizziness or nausea in the heat. Additionally, women on their periods who are prone to fatigue may need to take special caution to hydrate more and take more breaks in the class or opt for a gentler yoga class during menstruation.

It’s always important to listen to your body and figure out what works for you within the limits that you can push yourself while exercising and building your fitness. If you have any medical concerns, it’s always important to consult with a doctor before starting a new fitness regime or workout.

Never tried yoga and want to test it out online first? Check out our classes! For a full-body yoga session, try this video with yoga instructor, Amy Hoppy and our ambassador, Dr Fez Mkhize: https://medshieldmovement.co.za/video/workout-with-amy-hoppy-fez-mkhize/
For a gentle at-home yoga session with Amy, try this video: https://medshieldmovement.co.za/video/medshieldmovement-hiit-workout-with-mapule-ndhlovu/

Here at Medshield Movement, we’re all about helping you live a healthier lifestyle and we know that following a balanced meal plan will help you achieve that. We’ve created a series of healthy cosy weeknight meals for winter that are packed with nutrients and easy to make! Try this white fish curry with poppadoms this week!

This cosy winter meal is packed with immune boosting ingredients like garlic, ginger and chilli and lean protein, thanks to the white fish. This meal does make use of coconut milk, which you can replace for a lower-fat milk of your choice. If you’re following a plant-based diet, we recommend swapping out the fish fillets for tofu paneer. 

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What You Need:

• 4 x 150-200g white fish fillets (hake, kingklip)
• Salt and pepper to taste
• 1 tbsp heart-healthy vegetable oil (olive or avocado)
• 1 brown onion, finely chopped
• 2 garlic cloves, very finely chopped
• 1-inch (or thumb sized) piece of ginger, grated
• 1 green chilli, finely chopped
• 1 tsp each: ground turmeric, ground cumin, ground coriander, chilli powder
• 1 400g tin chopped tomatoes or 2-4 large fresh tomatoes, chopped
• 1 tin (400ml) coconut milk
• Coriander, for garnishing
• 1 pack poppadoms

  Method:
  1/ Pat the fish fillets dry with paper towels and season with salt and pepper then set aside.
  2/ Heat the oil in a large, deep pan over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the garlic, ginger and chilli and cook for another 2 minutes until fragrant.
  3/ Stir in the spices and cook for a minute or so, stirring, then add the tomatoes and cook for a further 5 minutes, stirring occasionally, to allow the flavours to meld together.
  4/ Pour in half the coconut milk and bring to a gentle simmer. (Adding more coconut milk will make a creamier, milder curry – so add more, according to your taste.) Let it simmer for 5 minutes.
  5/ Gently place the seasoned fish fillets into the simmering curry sauce. Cover the pan and let the fish cook for about 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
  6/ Cook the poppadoms according to package instructions.
  7/ Serve the curry with coriander and poppadoms on the side. (If you’d like to add more carbohydrates, serve the curry with healthy cooked brown rice).

June is Men’s Health Awareness Month – a call to create awareness about men’s specific health issues, from physical and emotional to mental health awareness. The focus of this article is on men’s mental-health – what to look out for when someone is struggling and information on when and how to seek help.

Men’s Health Month was created to heighten the awareness of preventable health problems and encourage early detection and treatment of diseases among men and boys. It is also an opportunity to encourage men and boys to seek regular medical advice and go for check-ups, which men are typically more negligent about than women.

Let’s start with the hard facts.

According to the American Foundation of Suicide Prevention, in 2022, men in America died by suicide 3.85 times more than women. In South Africa, the rate is even higher, with figures reporting that of the 13774 suicides in SA, 10861 were men. SA is currently ranked 10th on the list of countries with the most suicides with men being 5 times more likely to die from suicide. In many cases, the stigma around men’s mental health prevents men from seeking help – this according to the South Africa Society of Psychiatrics.

However, even when men do speak up about struggling with mental health, the Anxiety & Depression Association of America reports that they are less likely than women to receive proper mental health treatment or a diagnosis and this can be due to stigma around perceived “weakness”. Understanding the unique challenges that men face is the first step in addressing this silent crisis.

 Common Mental Health Issues in Men

1. Depression:
   Men with depression may feel irritable, angry or lose interest in work, family or hobbies. They might also have difficulty sleeping and experience changes in appetite.
2. Anxiety Disorders:
   Men with anxiety may experience constant worry, tension or fear, which can interfere with daily activities and relationships.
3. Substance Abuse:
   Men are more likely than women to turn to alcohol or drugs to cope with their mental health issues, which can lead to addiction and further exacerbate their problems.

 Signs Someone Might Be Struggling

• Withdrawal from social interactions
• Changes in sleeping or eating patterns
• A lack of interest in activities they once enjoyed
• Increased irritability, anger or frustration over minor issues
• Frequent headaches, digestive issues or unexplained aches and pains can sometimes be linked to mental health struggles
• Increased reliance on alcohol or drugs as a way to cope with stress or emotional pain

When to Seek Help
Knowing when to seek help is crucial. If you or someone you know is experiencing persistent symptoms of mental health issues that interfere with daily life, it’s time to reach out for professional support. If feelings of sadness or anxiety last for more than two weeks, it’s important to consult a mental health professional. Difficulty performing daily tasks at work, home or in social settings is a clear sign that help is needed. Any thoughts of self-harm or suicide should be addressed immediately.

If you’re experiencing any of the above symptoms or have any mental health concerns, contact your GP who can refer you to a psychologist. Read: “Five Things Your Psychologist Wants You To Know” here.
The South African Depression & Anxiety Groupe (SADAG.org) has a suicide hotline and a call centre line for all mental health matters. There is help available – no one should struggle alone.

It’s World Diabetes day on 14 November and this month we are shining a light on diabetes awareness as well as sharing information on how this disease can be prevented. 

Why World Diabetes Day?

World Diabetes Day (WDD) was created in 1991 by the International Diabetes Federation (IDF) and the World Health Organization (WHO) in response to growing concerns about the escalating health threat posed by diabetes. 

Diabetes is a critical global health issue, says the IDF – an umbrella organisation of over 230 national diabetes associations in 170 countries and territories. It represents the interests of the growing number of people with diabetes and those at risk. 

<subhead> The Difference between Type 1 and Type 2 Diabetes

Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy, according to the CDC (Centers for Disease Control and Prevention).  

Type-1 diabetes is thought to be caused by an autoimmune reaction. This reaction stops your body from making insulin. Approximately 5-10% of the people who have diabetes have type 1. It’s usually diagnosed in children, teens and young adults. If you have type 1 diabetes, you’ll need to take insulin every day to survive. Currently, no one knows how to prevent type 1 diabetes.

With Type-2 diabetes, your body doesn’t use insulin well and can’t keep blood sugar at normal levels. About 90-95% of people with diabetes have type 2. It develops over many years and is usually diagnosed in adults. You may not notice symptoms, so it’s important to get your blood sugar tested if you’re at risk. Type 2 diabetes can be prevented with healthy lifestyle changes, such as: losing weight, eating healthy food and being active.

Diabetes By The Numbers

Worldwide:

• 537 million adults (1 in 10) were living with diabetes in 2021. This number is expected to rise to 643 million by 2030.
• Almost 1 in 2 adults (44%) with diabetes remain undiagnosed (240 million). The majority have type-2 diabetes.
• More than 3 in 4 people with diabetes live in low and middle-income countries.
• More than 1.2-million children (0-19 years) live with type-1 diabetes.
• Diabetes caused 6.7-million deaths in 2021.
• Diabetes was responsible for at least $ 966 billion in health expenditure in 2021 – 9% of the global total spent on healthcare.

In South Africa: 

• With 1 in 9 adults living with diabetes, South Africa has the highest diabetes prevalence in Africa.
• Over 4 million adults in South Africa are affected by the condition.
• Just under half of people living with diabetes in South Africa are undiagnosed.
• One in three adults in South Africa is at high risk of developing type-2 diabetes.
• An estimated 96 000 deaths were due to diabetes in South Africa in 2021.

If you are concerned that you or a family member may be at risk, speak to your medical advisor or healthcare professional for advice on life-changing preventative measures. 

Read this article on ways to prevent Diabetes. 

(*Data provided by the IDF.)

Whether you’re a runner, a regular walker or someone who just spends a lot of time on their feet or wearing high heels, these stretches will help to alleviate the tired muscles in your tootsies.

Our feet are often at the bottom of our priority list when it comes to stretching, but they literally carry the weight of our body around all day – often in shoes that are not designed to be worn for so many hours at a time. 

These five yoga-based foot stretches are great to add into your stretching routine or to help ease tension in your feet after a long day. 

Yoga Stretches For Your Feet

1 Spread Your Toes

Not a position exactly, but something often practised in yoga is the act of stretching out your toes widely and then planting them down on the ground one by one. This can be done while standing or even when you’re seated at your desk. Start by placing your feet parallel to one another on the ground. Spread your toes as wide as possible and slowly place them firmly down on the ground. Lift your toes up and repeat. This will feel great after a long day on your feet or night in heels.

2 Tree Pose

While standing with your toes spread wide and your feet firmly pressed into the floor, slowly begin to lift one foot and place it onto either the calf or thigh of the opposite leg. The foot on the ground (standing leg) needs to keep you balanced and thus presses into all its corners. Hold for 10 breaths or 30 seconds and change sides. Repeat two to three times. 

3 Reclined Rock Pose

This pose helps to stretch the toes and tops of the feet. Come to a kneeling position with the tops of your feet on the ground. Sit on your heels so that your sit bones press into your feet. Place your hands behind you with your fingers pointing towards your toes. Press into the palms of your hands and elevate your knees off the floor. Breathe here for 10 breaths and then lower before repeating another two times. 

4 Flex And Point

Sitting down on a mat or carpet, stretch your legs straight out in front of you. You can even do this lying down. Flex your toes up towards the ceiling, as if you are pressing your feet flat against a wall and hold for a breath, then point your toes, squeezing them, and hold for a breath. Repeat 10 times. This movement will help relieve swelling in the ankles and activate the lower leg muscles.

5 Bound Angle Pose And Massage

A great way to end your stretch: sit on the floor and bring the soles of your feet together and allow your knees to open as wide as they comfortably can. Holding onto each foot, gently massage the arches of your feet with your thumbs. 

Spring greens are coming in and one of the healthiest, underrated veggies around is the basic broccoli. Here, we break down the benefits and share a delicious recipe for you to try today!

Broccoli is a great source of plant protein and it supplies an essential list of nutrients and vitamins! 

The Health Benefits of Broccoli

• Broccoli is high in vitamin C and antioxidants.
• This green vegetable is high in fibre, making it great for your digestive system and aiding weight loss. 
• Broccoli contains chromium, a mineral that helps regulate blood sugar, giving you sustained energy throughout the day. 
• This is a low-carbohydrate vegetable. 
• Broccoli is made up of nearly 30% protein. 
• It contains iron, which has many important functions in your body, such as the transport of oxygen in red blood cells.

Try this chilli broccoli, roast tomato and quinoa salad:

½ cup quinoa, uncooked.

250g small tomatoes.

Extra-virgin olive oil.

Salt and pepper.

300g tenderstem broccoli (or sliced head of broccoli).

1 red onion, sliced.

1 clove of garlic, very finely sliced.

2 red chillies (or a pinch of chilli flakes), very finely chopped.

For the dressing:

1 tsp honey.

1 tsp mustard.

5 or so fresh basil leaves, chopped.

Juice of 1 lemon.

2 to 3 tbsp olive oil.

Salt and pepper.

Method:

1) Cook the quinoa according to the package instructions.

2) Halve the tomatoes and place them on a baking tray with some olive oil, salt and pepper and roast at 200 ̊C until blistered/cooked.

3) In the meantime, steam the broccoli. 

4) Heat some olive oil and sauté the onion slices in a large frying pan or wok. Then add the garlic and chilli and sauté for a minute. Add the broccoli and sauté for a couple of minutes further.

5) Mix the broccoli mixture in with the quinoa. Mix the dressing ingredients together, taste for seasoning, and then toss with the broccoli mixture.

6) Plate with the roasted tomatoes and garnish with extra basil and lemon.

Vegetables don’t have to be boring or bland! Here are five easy, delicious, healthy veggie side dishes that will have your family asking for more!

Chunky Sweet Potatoes

Ingredients:

• 1kg orange-flesh sweet potatoes, skin on
• 2 cups vegetable stock
• 5 cloves garlic
• Salt 
• Freshly ground black pepper
• 1 tbsp extra-virgin olive oil 

Method:

1.  Preheat the oven to 200°C.
2.  Slice the sweet potatoes into 2-3cm thick slices and place them in a roasting tray with the stock. Smash the garlic cloves and add them to the tray. Season and cook for 40 to 50 minutes or until the potatoes are cooked through.
3. Pour off the liquid. Drizzle olive oil over the potatoes and place back into the oven for a further 10 minutes; then serve.
   

Baby Spinach & Sprout Salad

Ingredients:

• 100g baby spinach
• 50g watercress
• 125g mangetout (edible peas in the pod)
• 2 handfuls bean sprouts
• Handful pea shoots
• Handful onion sprouts
• Red-wine vinegar, for dressing
• Extra-virgin olive oil, for dressing 

Method:

1.  Place the baby spinach and watercress in a large bowl.
2. Slice the mangetout into three strips lengthways and toss into the salad.
3. Scatter shoots and sprouts over salad and serve dressed with vinegar and olive oil. 

Beetroot Salad

Ingredients:

• 500g beetroot, scrubbed and halved or quartered
• 2 tbsp extra-virgin olive oil
• Salt
• Freshly ground black pepper
• 2 handfuls wild rocket
• 100g feta cheese
• ¼ cup pumpkin seeds, roughly chopped 

Method:

1. Preheat the oven to 200°C.
2. Place the beetroot into two separate oven-proof dishes to make sure the colours don’t run or keep them separate in a large dish. Drizzle olive oil over, season and bake for 40 minutes or until cooked through.
3. Serve with rocket, feta and pumpkin seeds. 

Orange & Honey Carrots

Ingredients:

• 600g rainbow carrots
• 1 orange, zested, juiced
• 1 tbsp honey
• 1 tbsp extra-virgin olive oil
• Salt
• Freshly ground black pepper 

Method:

1. Place carrots in a griddle pan set over medium-high heat.
2. Juice the orange and pour it over the carrots, adding a little zest. Drizzle the honey and olive oil over the carrots and season to taste. Cook for 10 minutes, stirring occasionally (the carrots must still retain a crunch). Serve with the orange sauce. 

Green Beans With Pine Nuts

Ingredients:

• 400g green beans, trimmed
• 1 clove garlic, finely chopped
• Extra-virgin olive oil
• Salt
• Freshly ground black pepper
• 50g pine nuts, toasted (or use chopped, toasted almonds) 

Method:

1. Steam the green beans for three to five minutes (either in a steamer or in the microwave) while you sauté the garlic in olive oil in a large frying pan.
2. Transfer the beans to the pan, toss with the garlic, season and serve with pine nuts.

For more inspiration on how to get more veggies into your diet, read Easy Ways to Eat More Vegetables Plus Tasty Veggie Recipes  Be sure to visit the Medshield Instagram page to stay up to date with all our latest articles, recipes and pro-health content.