Uncategorised Archives - Medshield Movement

What You Need To Know About Hot Yoga – Benefits & Disadvantages

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/

Go Back

Similar Articles

5 Stretches For Tired Feet

Read More

5 Vegetable Side Dishes That Taste Great

Read More

Runner’s Stomach – What It Is And How To Prevent It

Read More

The Health Benefits of Herbs – And How Best To Eat Them!

Read More

Diabetes Today – The Facts & Figures You Should Know

Read More

A Homemade Mexican Feast That’s Healthy & Delicious

Read More

Cosy weeknight meals: White Fish Curry & Poppadoms

Read More

Men’s Mental Health Awareness Month And The Unique Challenges Men Face

Read More

Cosy weeknight meals: White Fish Curry & Poppadoms

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. 

_____

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).

Go Back

Similar Articles

What You Need To Know About Hot Yoga – Benefits & Disadvantages

Read More

What To Look Out For When You’re New To Running

Read More

A Homemade Mexican Feast That’s Healthy & Delicious

Read More

5 Vegetable Side Dishes That Taste Great

Read More

Diabetes Today – The Facts & Figures You Should Know

Read More

5 Stretches For Tired Feet

Read More

The Health Benefits of Herbs – And How Best To Eat Them!

Read More

Men’s Mental Health Awareness Month And The Unique Challenges Men Face

Read More

Men’s Mental Health Awareness Month And The Unique Challenges Men Face

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.

Go Back

Similar Articles

A Homemade Mexican Feast That’s Healthy & Delicious

Read More

Diabetes Today – The Facts & Figures You Should Know

Read More

How To Gauge Pain When Running To Avoid Injury

Read More

What You Need To Know About Hot Yoga – Benefits & Disadvantages

Read More

Medshield Champion Bong’musa Mthembu Laces Up for Pirates 21K Challenge

Read More

What To Look Out For When You’re New To Running

Read More

5 Vegetable Side Dishes That Taste Great

Read More

Broccoli Benefits – Plus Try This Healthy Recipe!

Read More

Diabetes Today – The Facts & Figures You Should Know

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.)

Go Back

Similar Articles

The Health Benefits of Herbs – And How Best To Eat Them!

Read More

A Homemade Mexican Feast That’s Healthy & Delicious

Read More

Men’s Mental Health Awareness Month And The Unique Challenges Men Face

Read More

What To Look Out For When You’re New To Running

Read More

Medshield Champion Bong’musa Mthembu Laces Up for Pirates 21K Challenge

Read More

5 Vegetable Side Dishes That Taste Great

Read More

How To Gauge Pain When Running To Avoid Injury

Read More

Broccoli Benefits – Plus Try This Healthy Recipe!

Read More

5 Stretches For Tired Feet

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. 

Go Back

Similar Articles

The Health Benefits of Herbs – And How Best To Eat Them!

Read More

What To Look Out For When You’re New To Running

Read More

Broccoli Benefits – Plus Try This Healthy Recipe!

Read More

Medshield Champion Bong’musa Mthembu Laces Up for Pirates 21K Challenge

Read More

A Homemade Mexican Feast That’s Healthy & Delicious

Read More

How To Gauge Pain When Running To Avoid Injury

Read More

Cosy weeknight meals: White Fish Curry & Poppadoms

Read More

What You Need To Know About Hot Yoga – Benefits & Disadvantages

Read More

Broccoli Benefits – Plus Try This Healthy Recipe!

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.

 

Go Back

Similar Articles

5 Vegetable Side Dishes That Taste Great

Read More

How To Gauge Pain When Running To Avoid Injury

Read More

The Health Benefits of Herbs – And How Best To Eat Them!

Read More

Runner’s Stomach – What It Is And How To Prevent It

Read More

A Homemade Mexican Feast That’s Healthy & Delicious

Read More

What You Need To Know About Hot Yoga – Benefits & Disadvantages

Read More

Men’s Mental Health Awareness Month And The Unique Challenges Men Face

Read More

Medshield Champion Bong’musa Mthembu Laces Up for Pirates 21K Challenge

Read More

5 Vegetable Side Dishes That Taste Great

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.

 

Go Back

Similar Articles

What You Need To Know About Hot Yoga – Benefits & Disadvantages

Read More

Broccoli Benefits – Plus Try This Healthy Recipe!

Read More

A Homemade Mexican Feast That’s Healthy & Delicious

Read More

What To Look Out For When You’re New To Running

Read More

Medshield Champion Bong’musa Mthembu Laces Up for Pirates 21K Challenge

Read More

Diabetes Today – The Facts & Figures You Should Know

Read More

5 Stretches For Tired Feet

Read More

The Health Benefits of Herbs – And How Best To Eat Them!

Read More

The Health Benefits of Herbs – And How Best To Eat Them!

Spring means all your favourite herbs are in season! While dried herbs have their place, adding fresh herbs to salads, sides, sauces and dishes can liven up flavour without adding many extra calories.

Herbs have unique health benefits and nutrients, but are also excellent additions to many dishes, adding flavour, texture and colour. Here’s a look at the most commonly found herbs in SA, what they’re good for and how to best use them!

 

  1. Basil – Think Italian food and the problem is already solved. Basil and tomatoes are excellent friends and basil goes well with most tomato-based dishes and Italian dishes, like pasta and pizza. It’s also excellent in salads, pesto and sauces.
    Health benefits: Basil is a good source of Vitamin A, C and K, calcium, zinc and manganese. Consuming fresh basil may help to lower blood pressure levels and has been proven to ease stress levels.
    Try this: quick vegan basil pesto recipe
  2. Parsley – There are two types commonly found in SA: curly parsley (that garnishes food) and flat-leaf parsley, also called Italian parsley. Flat-leaf parsley has a great texture and flavour and can be used to lighten dishes, like stews and add flavour to sauces or to liven up boiled potatoes.
    Health benefits: It is a particularly rich source of vitamin K. A single tablespoon of fresh chopped parsley provides more than 70% of the recommended daily intake. Parsley also contains a good amount of vitamin A and antioxidants, which may help to prevent cancer and improve eyesight.
    Try this: delicious herb sauce for chicken, steak and fish.

  3. Coriander – The mother of herbs: either loved or despised! Coriander leaves have a distinctive taste associated with Asian, Indian and Mexican dishes. Think of those delicious Thai curries and Asian slaw salads and don’t forget guacamole! The herb is great as a garnish, chopped and added to curries and stir-fries and blended with sauces and pesto.
    Health benefits: Coriander may lower blood sugar by activating certain enzymes. Its antioxidants have been shown to fight inflammation in your body. Coriander extract appears to act as a diuretic, helping your body flush excess sodium and water. This may lower your blood pressure.
    Try this: add some to your favourite buddha bowl!

  4. Mint – Mint is such a refreshing herb. It is excellent in salads and delicious when added to a glass of water or made into a tea. Mint and lemon pair well and are great for making homemade ice lollies or adding to homemade iced teas.


Health benefits: Several health benefits from mint come from applying it to the skin or inhaling its aroma. Although treatment for IBS often includes dietary changes and taking medications, research shows that taking peppermint oil as a herbal remedy might also be helpful. Mint may also be effective at relieving other digestive problems such as upset stomach and indigestion.
Try this: mint is an excellent accompaniment to berries and desserts. Try this yummy dessert recipe.

Go Back

Similar Articles

5 Vegetable Side Dishes That Taste Great

Read More

Men’s Mental Health Awareness Month And The Unique Challenges Men Face

Read More

Cosy weeknight meals: White Fish Curry & Poppadoms

Read More

Runner’s Stomach – What It Is And How To Prevent It

Read More

What You Need To Know About Hot Yoga – Benefits & Disadvantages

Read More

Medshield Champion Bong’musa Mthembu Laces Up for Pirates 21K Challenge

Read More

A Homemade Mexican Feast That’s Healthy & Delicious

Read More

5 Stretches For Tired Feet

Read More

A Homemade Mexican Feast That’s Healthy & Delicious

There’s just something about Mexican food that is comforting and moreish! This is the perfect meal to make on the weekends – it’s great for sharing and goes a long way! Plus it’s still healthy and super tasty!

This Mexican feast is fresher and lighter than your classic Tex-Mex, but it’s still delicious – your family will come back for seconds. It’s also gluten-free (we recommend using corn tacos or nachos) and vegan! 

This meal is also packed with vitamins and nutrients to boost your mood, fuel your body and keep you healthy! There’s a mix of vegan proteins from the beans, healthy fats from the avocado and vitamin C and antioxidants from the chilli, peppers, citrus and tomatoes.

This Mexican feast is fresher and lighter than your classic Tex-Mex, but it’s still delicious – your family will come back for seconds. It’s also gluten-free (we recommend using corn tacos or nachos) and vegan! 

This meal is also packed with vitamins and nutrients to boost your mood, fuel your body and keep you healthy! There’s a mix of vegan proteins from the beans, healthy fats from the avocado and vitamin C and antioxidants from the chilli, peppers, citrus and tomatoes.

 

Vegan Chilli with Beans:

Ingredients:

  • 1 brown onion, finely diced
  • 2 cloves garlic, finely chopped
  • 2 red chillies, finely chopped 
  • 2 to 3 tbsp olive oil
  • 2 tsp smoked paprika
  • 1 tsp cayenne pepper
  • 1 tsp cumin
  • 2 x 400g tins chopped tomatoes
  • 1 tbsp tomato paste 
  • 400g tin butter beans
  • 400g tin kidney beans
  • 400g tin black beans
  • 400g tin corn
  • Salt and freshly ground black pepper
  • Fresh coriander 
  • Lime wedges

 

For the Spicy Salsa: 

  • 2 big ripe tomatoes 
  • 1 red pepper
  • 1 jalapeño
  • 1⁄2 small red onion

 

For the guacamole:

  • 2-3 large ripe avocados 
  • Juice of 1 lemon
  • Juice of 1 lime
  • Pinch of lime zest
  • 1 small chilli, very finely chopped
  • 1⁄4 red onion, very finely chopped
  • 1 clove garlic, finely chopped
  • 1 large handful coriander, chopped, plus extra
  • Salt and freshly ground black pepper, to taste
  • Pinch of smoky paprika, for garnishing

 

Method:

  1. For the Vegan Chilli with Beans, place a large pot over medium heat, sauté the onion, garlic and chillies in the olive oil. Add the spices and sauté for a minute. Add the tomatoes and paste and stir together.
  2. Drain and rinse the beans and corn, then add to the tomato mixture. Add a little water to loosen, then cover. Cook for a further 20-25 minutes. Once cooked, dish the beans into a serving bowl, with fresh coriander and lime wedges on the side.
  3.  For the salsa, chop all the ingredients and mix them together. 
  4. For the guacamole, combine all the ingredients in a mixing bowl and taste to check the balance of acidity and spice. Garnish with fresh coriander leaves and paprika.
  5.  Serve the Vegan Chilli with Beans with salsa, guacamole, corn nacho chips or corn tacos.

Read more: ​​Easy Ways to Eat More Vegetables Plus Tasty Veggie Recipes

Go Back

Similar Articles

5 Stretches For Tired Feet

Read More

What You Need To Know About Hot Yoga – Benefits & Disadvantages

Read More

The Health Benefits of Herbs – And How Best To Eat Them!

Read More

How To Gauge Pain When Running To Avoid Injury

Read More

Runner’s Stomach – What It Is And How To Prevent It

Read More

What To Look Out For When You’re New To Running

Read More

Medshield Champion Bong’musa Mthembu Laces Up for Pirates 21K Challenge

Read More

Diabetes Today – The Facts & Figures You Should Know

Read More

How To Gauge Pain When Running To Avoid Injury

Regular runners have all been there. You’re jogging along the trail and suddenly feel a sharp pain. “Ag, no, I’m fine – it’s just a niggle!” But is it? A runner’s worst nightmare is getting injured, setting them back in their training and fitness journey. Medshield spoke to Cape Town-based physiotherapist, Genine Manchip about the difference between a manageable niggle and when it’s time to seek help.

Understanding the difference between a running niggle that will sort itself out and one that could become a proper injury can help to ease muscle soreness and stiffness, helping you have an improved, healthier running experience.  

“It’s important to determine if the pain you are experiencing is due to an injury or from stiff muscles that have not been used in a while,” says Genine. 

 

Understanding Your Pain

“The pain and stiffness you feel the day after training or later in the evening after a run/strength session in the morning is called Delayed Onset Muscle Soreness (DOMS),” explains Genine. “This is due to the inflammation caused by the exercise you did. This generally peaks two days post-exercise/onset. You might have heard someone talk about the ‘second-day stiffness’. This is not an injury. This is your body adapting to the training,” explains Genine.  

 

How to ease the DOMS? 

“It’s important to do low-intensity exercises, such as yoga, easy cycling and walking, and keep moving because being static will just make you feel stiffer when you start moving again. Movement is good for circulation and improves recovery.” If you feel like treating yourself after an intense race or session, sports massage is also a great idea, recommends Genine. 

However, Genine says, “If you feel pain while running in a joint or muscle, more than 2/10 intensity and it progressively increases in intensity to about 4/10, this is a niggle that calls for stopping.” 

 

Her best advice? 

“Walk back. Get home and ice the painful area. If you wake up the next day and it’s not painful when climbing stairs you can try again,” she explains. “However, if the pain persists the next morning, it’s best to take a break from running and rest for 48 hours.”

Once the pain has subsided during walking, she recommends trying again. If however, you still experience pain after resting after 48 hours or if you’ve decided to try running again and the pain returns it may be time to see a physiotherapist. 

 

But what if the pain is worse than 2/10

“In the unfortunate event that you feel a sharp pain of 6/10 or more while running, commonly in the back of your thigh or calf muscle, or a sprained or twisted ankle, then you must stop immediately and return home to ice that region. Rest and then make an appointment to see the physio as soon as possible,” she advises. 

If you are new to running, read this advice from Genine on how to avoid running injuries.

Go Back

Similar Articles

Diabetes Today – The Facts & Figures You Should Know

Read More

What To Look Out For When You’re New To Running

Read More

Medshield Champion Bong’musa Mthembu Laces Up for Pirates 21K Challenge

Read More

Cosy weeknight meals: White Fish Curry & Poppadoms

Read More

Runner’s Stomach – What It Is And How To Prevent It

Read More

What You Need To Know About Hot Yoga – Benefits & Disadvantages

Read More

The Health Benefits of Herbs – And How Best To Eat Them!

Read More

5 Stretches For Tired Feet

Read More