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This recipe is really adaptable, so you can tweak as you like! It’s super simple and no baking is required! You can make it as a large tart or mini ramekins like we do in this video. Keep them in the fridge for a 3-4 days. This is great for planning ahead for guests or dinner parties or to share with loved ones when breaking fast during Ramadan as they are nutrient dense. 

What you need: 

Base: 

• 1/2 cup rolled oats 
• 1/2 cup almond flour 
• 5-6 pitted medjool dates, depending on the size. 

Pulse the mixture together in a food mixer until it just comes together and starts to clump. If it’s still too granular, add another date. Line the base of your ramekins or tart tray with the base, pressing it with your fingers to form an even layer. (If you have extra base left over, chuck it into your next smoothie!).

Filling: 

For this recipe we used macadamia cream cheese, but you could use regular cream cheese or even thick full-cream Greek yoghurt. Remember the base is sweet enough! 

Topping: 

• Freshly chopped figs 
• A drizzle of honey (optional) 
• Mint leaves (optional) 
• Top the cream layer with freshly chopped figs — enough to cover the tart. If you’d like the dish to be slightly sweeter, add a drizzle of honey. 

Notes:
If you can’t find figs, other delicate fruit such as fresh raspberries or mulberries (halved) would work well too. If you want something more tart, try chopped gooseberries. 

By Amy Hoppy

There’s something deeply comforting about pasta — it’s familiar, filling, and perfect for sharing. But for anyone living gluten-free, finding a pasta that ticks the boxes for taste, texture, and nourishment can feel like a challenge. The good news? Making your own gluten-free pasta at home is far easier than you think — and it’s worth every minute.

Homemade gluten-free pasta allows you to control the ingredients, avoid unnecessary additives, and create a meal that supports both digestion and energy levels. It’s also a great way to reconnect with your food, slow down, and enjoy the process — something we’re big on at Medshield Movement.

Why Go Homemade?

Many store-bought gluten-free pastas rely heavily on refined starches, which can spike blood sugar and leave you feeling sluggish. A homemade version uses simple, whole ingredients that provide sustained energy and a more satisfying bite. Plus, it’s naturally gluten-free, making it suitable for those with gluten sensitivities or coeliac disease.

Gluten-Free Homemade Pasta Recipe

Ingredients:

• 1 cup gluten-free flour (a blend or brown rice flour works well)

• ½ cup tapioca flour

• 2 large eggs

• 1 tablespoon olive oil

• ¼ teaspoon salt

• 1–2 tablespoons water (if needed)

Method:

1. In a bowl, mix the gluten-free flour, tapioca flour, and salt.

2. Create a well in the centre and add the eggs and olive oil.

3. Slowly mix until a dough forms. If it feels dry, add water a little at a time.

4. Knead gently for 2–3 minutes until smooth.

5. Wrap the dough and let it rest for 20 minutes.

6. Roll out between two sheets of baking paper and cut into your preferred pasta shape.

7. Cook in salted boiling water for 2–3 minutes until tender.

8. Drain and serve immediately with your favourite sauce.

Serving & Storage Tips

Fresh gluten-free pasta pairs beautifully with simple sauces — think olive oil, garlic, roasted vegetables, or a light tomato base. If you’re making extra, dust lightly with flour and freeze for up to a month.

At Medshield Movement, we believe food should fuel your body and bring joy to your table. This homemade gluten-free pasta does both — proving that healthy choices don’t need to be complicated or boring.

Ready to move, cook, and feel better? Start in the kitchen

In a fast-paced world filled with constant notifications and demands, finding simple ways to slow down has become essential. One surprisingly powerful wellness tool is adult colouring books — particularly intricate designs like mandalas.

Often seen as a childhood pastime, colouring has evolved into a popular mindfulness practice for adults. Beyond creativity, it offers measurable mental and emotional health benefits.

Why Colouring Works

Colouring combines creativity with repetition and focus. When you concentrate on choosing colours and filling in patterns, your brain shifts away from stressors and into a calmer, more present state.

This process activates areas of the brain associated with logic and creativity, while quieting the part linked to fear and stress responses. The result is a sense of calm similar to meditation.

Mental Health Benefits

Reduces Stress and Anxiety

Colouring intricate patterns such as mandalas requires attention and precision. This focused activity helps interrupt racing thoughts and lowers stress levels. Many people report feeling noticeably calmer after just 15 to 20 minutes.

Encourages Mindfulness

Mandalas are circular geometric patterns that symbolise balance and wholeness. Colouring them encourages staying present in the moment, a core principle of mindfulness. Being fully engaged in a simple task can reduce overthinking and mental fatigue.

Improves Focus and Concentration

In a world of multitasking, sustained attention is rare. Colouring strengthens concentration by encouraging you to focus on one task at a time, which can improve productivity in other areas of life.

Supports Emotional Regulation

Creative expression provides a healthy outlet for emotions. Colour choices, patterns, and the rhythm of colouring can help process feelings in a non-verbal way.

Physical and Cognitive Benefits

Promotes Relaxation

As stress levels decrease, heart rate and muscle tension often follow. This can ease tension headaches and stress-related discomfort.

Encourages Better Sleep

Engaging in a calming activity like colouring before bed can help signal to your body that it is time to wind down, potentially improving sleep quality.

Stimulates Creativity

Colouring stimulates the creative side of the brain without the pressure of starting from a blank page. It allows for creativity within structure, which many adults find comforting.

Why Mandalas Are Especially Effective

Mandalas are designed with repetitive, symmetrical patterns. Research suggests that colouring structured patterns like mandalas may reduce anxiety more effectively than free-form drawing because the repetition creates a soothing rhythm.

The circular shape also symbolises unity and balance, reinforcing feelings of stability and calm.

Making Colouring Part of Your Wellness Routine

Incorporating colouring into your routine is simple:

Set aside 15 to 30 minutes in a quiet space.
Put away your phone or turn off notifications.
Play soft music if it helps you relax.
Focus on the process rather than the final result.

Colouring is not about artistic skill. It is about creating space for stillness and self-care.

A Simple Tool for Modern Wellbeing

Supporting your mental health does not always require complex solutions. Sometimes, it begins with small, intentional habits that allow your mind to rest and reset.

Adult colouring books, especially mandalas, offer a low-cost, accessible way to reduce stress, improve focus, and reconnect with calm. In a busy world, that simple act of slowing down can make a meaningful difference to your overall wellbeing.

Every year on 5 December, the world comes together to mark International Volunteer Day (IVD) — a day dedicated to recognising the invaluable contributions of volunteers and encouraging more people to give their time, skills, and energy to make a difference.

This year’s theme continues to highlight how volunteering strengthens communities, builds resilience, and creates lasting social impact. Whether through organised programmes or small acts of kindness, volunteering is at the heart of a more caring, connected society.

Why Volunteering Matters

Volunteers are often the unsung heroes of communities. They step in where support is needed most — whether it’s helping in hospitals, supporting local charities, running mentorship programmes, or protecting the environment. Their work not only benefits those in need but also fosters empathy, inclusivity, and unity.

Beyond the impact on society, volunteering has proven personal benefits too. Studies show that volunteers often experience:

• Improved mental well-being and reduced stress.

• A greater sense of purpose and belonging.

• Opportunities to learn new skills and gain experience.

• Stronger social connections and networks.

Ways to Volunteer

Giving back doesn’t always mean dedicating huge amounts of time. Volunteering can be tailored to your skills, interests, and availability. Here are some ideas:

1. Community Service – Help out at local shelters, food banks, or retirement homes. Even a few hours can brighten someone’s day.

2. Environmental Projects – Join clean-up drives, tree-planting campaigns, or recycling initiatives in your area.

3. Healthcare Support – Assist organisations that promote health awareness, blood donation drives, or patient support initiatives.

4. Youth Mentorship – Share your knowledge and guidance with young people through tutoring, coaching, or skills workshops.

5. Virtual Volunteering – Offer your time online by providing tutoring, translation, or administrative support to NGOs.

How to Get Involved on International Volunteer Day

• Look local: Reach out to community centres, schools, or clinics to see where help is needed.

• Offer your skills: Think about what you’re good at — from teaching to organising events — and match it to a cause.

• Start small: Even donating two hours a month can make a real difference.

• Bring others along: Volunteering is even more rewarding when done with friends, family, or colleagues.

The Ripple Effect of Volunteering

One person’s time and effort may seem small, but the ripple effect is powerful. Every act of service inspires others, strengthens community bonds, and contributes to a culture of care. Imagine the impact if everyone dedicated just a little of their time to helping others.

The Takeaway

International Volunteer Day is more than just a celebration — it’s a call to action. By choosing to volunteer, you’re investing in a healthier, more compassionate society. This December, take the opportunity to give back in whatever way you can. The world needs more kindness, and your contribution — no matter how big or small — truly matters.

Every year on 3 December, the world observes the International Day of Persons with Disabilities (IDPD). This important day is dedicated to promoting the rights and well-being of people with disabilities, raising awareness about their experiences, and encouraging inclusive practices across all sectors of society.

The United Nations introduced IDPD in 1992, and since then it has served as a reminder that accessibility, equality, and empowerment are not just ideals — they are necessities for building healthier, more resilient communities.

Why Inclusion Matters

Globally, more than 1 billion people live with some form of disability, whether physical, sensory, cognitive, or invisible. Unfortunately, many face barriers to education, employment, healthcare, and social participation. These barriers are not due to the disability itself, but to systems and environments that are not designed inclusively.

By removing these obstacles and ensuring accessibility, we create opportunities for all individuals to thrive — in schools, workplaces, healthcare settings, and communities.

Health and Well-being

For people with disabilities, healthcare access remains a significant challenge. Barriers can include physical inaccessibility of facilities, lack of awareness among medical professionals, or limited availability of specialised services.

The International Day of Persons with Disabilities is a reminder that healthcare should be accessible, affordable, and inclusive for everyone. By prioritising patient-centred care, medical aid providers and healthcare professionals can ensure equal access and support for people with diverse needs.

Everyday Inclusion: What We Can Do

Inclusion isn’t just about policies — it’s also about daily actions and attitudes. Here are some practical ways to support inclusivity:

• Use respectful language: Put the person before the disability (“person with a disability” rather than “disabled person”).

• Challenge stereotypes: Avoid assumptions about what people with disabilities can or cannot do.

• Ensure accessibility: Advocate for ramps, lifts, signage, and digital platforms that accommodate everyone.

• Promote equal opportunities: Encourage workplaces, schools, and sports clubs to actively include people with disabilities.

• Listen and learn: Amplify the voices of people with disabilities and include them in decisions that affect their lives.

The Role of Community

Communities play a central role in creating inclusive environments. Whether through community healthcare initiatives, adaptive sports programmes, or accessible education, local action can make a huge difference. When communities prioritise inclusivity, everyone benefits — because diversity strengthens society as a whole.

The Takeaway

The International Day of Persons with Disabilities is a powerful reminder that inclusivity is not optional — it’s essential. By breaking down barriers, promoting equal opportunities, and ensuring healthcare access for all, we can build a future where every individual is valued and empowered.

This 3 December, let’s commit to seeing ability before disability — and to creating a world where everyone has the chance to live a healthy, fulfilling life.

You brush your teeth twice a day, great. But are you flossing? While it may seem like a small extra step, daily flossing plays a huge role in maintaining not only oral health but your overall wellbeing too.

Think of flossing as the silent hero of your dental routine. It reaches the spots your toothbrush can’t – cleaning the tight spaces between your teeth and along the gumline where food particles and bacteria love to hide.

What really happens when you don’t floss?

When plaque builds up between your teeth, it can harden into tartar and lead to gum inflammation, also known as gingivitis. Left untreated, this can progress to periodontitis — a more serious gum disease that can result in tooth loss.

But it doesn’t stop there. Studies have linked gum disease to broader health concerns like:

• Heart disease

• Type 2 diabetes

• Respiratory issues

• Complications during pregnancy

So yes, skipping floss could be doing more harm than you think.

5 Reasons to Make Flossing a Daily Habit

1. Removes Hidden Plaque and Food
Even the best toothbrush can’t reach between your teeth. Flossing helps remove the bits that brushing misses — preventing decay in those hard-to-reach spots.

2. Keeps Your Gums Healthy
Flossing prevents bleeding gums, inflammation and infection by clearing out bacteria that collect at the gumline.

3. Helps Fight Bad Breath
Food particles stuck between teeth can cause unpleasant odours over time. Flossing helps keep your breath fresh by removing what you can’t see (or smell… yet).

4. Protects Your Whole-Body Health
By reducing the bacteria that cause gum disease, you’re also reducing your risk for inflammation-related conditions throughout the body.

5. Saves You Money at the Dentist
Preventative care is always more affordable than treatment. Regular flossing can help you avoid fillings, deep cleans, or gum treatments down the line.

How to Floss Like a Pro

• Use about 45cm of floss and wind most of it around your middle fingers.

• Gently guide the floss between your teeth with a back-and-forth motion.

• Curve it around each tooth in a C-shape and slide it under the gumline.

• Use a clean section of floss for each tooth.

• Floss once a day, ideally before brushing at night.

Bonus tip: If traditional floss feels tricky, try floss picks, interdental brushes, or water flossers — they’re easier to use and still effective.

Tiny habit, big impact

Like many aspects of wellness, the key is consistency. Flossing takes just a minute or two a day — but the long-term benefits are worth far more. It’s one of the simplest ways to care for your health, starting with your smile.

Note: This article is for general wellness awareness. Always consult with your dentist or oral hygienist for personalised dental care and check-up recommendations.

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/