Healthy Lunch Ideas For Work

Green Club Sandwich

This sandwich is packed full of goodness. When it comes to a healthy lunch snack for work, it will keep you going until dinner!

What You Need:

  • 3 slices wholegrain or rye toast
  • 3 tablespoons ready-made hummus
  • 1 small avocado (100g), stoned and sliced
  • 1 handful rocket leaves
  • 8-12 cherry tomatoes, sliced

The Method:

Step 1: Toast the bread. (simple enough) spread hummus evenly on one side of each toast slice. As for the other slice of bread, it’s time to layer our Green Club Sandwich. First, lay half the avocado, rocket and tomato and season with pepper, then cover with another slice.
Step 2: Lay the rest of your avocado, rocket and tomato. Season with pepper again and top with the third slice.

Lentil Rice Salad With Beetroot & Feta Dressing

By choosing high-fiber brown rice you can feel satisfied all afternoon, with no more tummy rumbles till dinner time. This good for you dish has a healthy dose of fiber and folate to keep you going. It’s quick and easy when you have ready cooked rice. Everything you need for a healthy lunch at work!

What You Need:

  • 2 beetroot “balls” (not sure about the correct term), peeled and cut into wedges
  • 100g baby carrot
  • 2 teaspoons sherry vinegar
  • 1 teaspoon Dijon mustard
  • 1 tablespoon olive oil
  • A small bunch of mint; pick a few leaves, and chop the rest
  • pinch of sugar
  • 250g cooked basmati rice
  • 400g cooked green lentils, drained and rinsed
  • 2 tablespoons hazelnuts, toasted and roughly chopped
  • 2 tablespoons crumbled feta cheese

The Method:

  • In a pan of boiling water, add the beetroots and cook for 5-6 mins until just tender, but still with a bite; I recommend adding the carrots for the final 2 minutes. Put the vinegar, mustard, olive oil, chopped mint and sugar and whisk it together, and season.
  • Put the rice and lentils in a bowl.
  • Add the beetroot and carrots
  • Pour over your home-made dressing and toss to combine everything.
  • Put it on a serving plate and sprinkle over the hazelnuts, feta and mint leaves and serve.

Broccoli And Pasta Salad With Eggs & Sunflower Seeds

Pasta is a portable lunch staple and is equally delicious served cold in a pasta salad or quickly reheated in a convection oven. Pack in protein, carbohydrates and vitamins with this broccoli, pasta and egg dish. It’s a healthy vegetarian lunch to keep you going on a busy afternoon.

What You Need:

  • 2 large eggs
  • 75g whole wheat penne
  • 160g broccoli florets
  • 160g fine beans, trimmed and halved
  • tablespoon white miso paste
  • teaspoon grated ginger
  • tablespoon rapeseed oil
  • 2 tablespoons sunflower seeds

The Method:

  • Hard-boil the eggs for 8 mins, then shell and halve. While you wait for the eggs, boil the pasta for 5 mins, add the broccoli and beans, and cook 5 mins more or until everything is tender.
  • Drain the excess water and tip the pasta and veg into a bowl. Now, stir in the miso, ginger, oil and 4 tbsp pasta water. Serve topped with the eggs and seeds.

I would love to hear your feedback after trying out these recipes. Leave a comment and give me your verdict.

Want more? There are other healthy recipes on my website that you might enjoy! Like my 3 Bean Salad or my Easy Energy Bar Recipe


Tastes of Summer: 3 Bean Salad

Ever wondered what summer tastes like? As South Africans we know all too well: Summer taste like 3 bean salad and braai. Not just because we get to be with the people we love and have a great time, but it’s a tradition. The variety of foods that can be brought to a braai are endless and, I’m sure as you are reading, you agree.

Here is a classic South African dish, the 3 Bean Salad, that I love to make when I braai. It’s easy and quick to whip up and accompanies any meat, chops and boerie rolls. Of course, if you prefer to substitute the beans or mix them up, it’s really your preference. Go crazy!

What ingredients do I need?

For the salad:

  • 200g Fine Green Beans
  • 200g Tinned Butter Beans (Rinsed)
  • 200g Tinned Kidney Beans (Rinsed)
  • 1 Red Onion, chopped thinly

For the dressing:

  • Juice and Zest of ½ Lemon
  • Juice and Zest of ½ Orange
  • 60ml Extra Virgin Olive Oil
  • 1 Red Chilly (seeds removed or not if you prefer a bit of a bite), Finely Chopped
  • 1 Tbsp Honey
  • 1 Tbsp Mustard
  • 3 Tbsp Chopped Mint, Basil and Parsley


Now, to make The Dressing, blend all the ingredients together and put aside for the moment. (Easy as that)

For The Salad;

  1. Boil the green beans until tender. (±3 Min.)
  2. Drain, rinse in cold water and then drain again
  3. Mix the green beans, butter beans and kidney beans together in a serving bowl.
  4. Add the chopped onion and then generously drizzle the dressing over the salad.
  5. Add salt and pepper to season and serve.

And there you have it. A refreshing summer salad that is quick and easy to make that goes well with any braai. Hope you find it as delicious as I have.

Health News & Tips

Diabetes Treatment: Natural Remedies

Diabetes is a disease that is not to be taken lightly. A blood sugar level that’s too high is one of the causes of Diabetes. And, let’s not forget, diabetes is not only a genetic disease, but a lifestyle disease as well. Once a person has diabetes, it usually results in anti-diabetic medicines for life, which makes it a chronic disease. The truth is that it is very difficult to stop taking anti-diabetic medicine completely, which can make diabetes treatment expensive.

Because of stress, lack of physical or mental exercise and an unhealthy lifestyle, more and more people suffer from diabetes. If you don’t obtain diabetes treatment, it will slowly deteriorate your overall health and life span.

Please note: This diabetes treatment list is not medical advice and should not be your only way of coping with diabetes unless you have consulted with your doctor first. Below I have a list of natural remedies that help those living with type 2 diabetes.

Apple Cider Vinegar

Acetic acid, the main compound in apple cider vinegar, has many health benefits – at least, that’s what most people believe. There are a lot of evidence-based articles and research that talk about using apple cider vinegar as an alternative diabetes treatment.

  • Reduce your morning fasting sugar levels by taking 2 tablespoons of apple cider vinegar before bedtime.
  • Decrease the glycemic load of a carbohydrate rich meal by taking 1 to 2 tablespoons with meals.

I generally recommend either consuming apple cider vinegar alone, before a meal, or using it as part of your salad dressing.

Fibre and Barley

Many people are unaware that fibre decreases blood sugar and insulin concentrations in the body. If you are wondering what the recommended daily intake amount of fibre is, it’s 30 grams per day.

  • Fibre: Most people eat only 6 – 8 grams a day, which is not nearly enough. The recommended amount of fibre is around 30 grams per day. For me, personally, the best way to reach my goal is to eat vegetables!
  • Barley: There’s a lot of data indicating that barley helps improve blood sugar, insulin levels, cholesterol and reducing general inflammation because of a high-fibre, high-protein grain. Barley can cook in less than 15 minutes. Add some salt and water on a stove top to cook it – barley does not require soaking.


Chromium is mainly found in brewer’s yeast. If your body has a chromium deficiency it impairs the metabolizing of glucose. There is evidence that support the use of chromium can lower blood sugar levels.

NOTE: Be careful, consult with your doctor if you have kidney disease before using this supplement.


People that are, and have been, living with diabetes commonly have a zinc deficiency. Research have shown that, by using a zinc supplement, you can reduce blood sugar level. It also has an antioxidant effect, lowering blood sugar levels and can even help treat some of the complications related to diabetes.

Note: Be wary that large doses of zinc can inhibit the absorption of other minerals, so be sure to ask your doctor for guidance on the appropriate dosing.

Aloe Vera

The sap found in Aloe Vera leaves are known for its laxative effect. Make sure to get the juice of the gel inside the leaves. More research is being done and there is an increasing amount of evidence for use of the gel.

Note: Make 100% sure that any Aloe Vera product you buy is free of aloin or anthraquinones to avoid running to the bathroom every 5 seconds!


Although studies are still in the preliminary stages, results look positive. It indicates that cinnamon may be able to help counter some of the effects of diabetes.

Note: There are some side effects to using too much cinnamon – consult with your doctor beforehand to be on the safe side.


Most people use this seed as a food spice. It’s actually been used for centuries, although few people know that. That’s because its medicinal benefits include lowering cholesterol and your average blood glucose (sugar) levels.

Note: If you urinate and it smells like maple syrup, don’t panic, it is a known side effect and is completely harmless.

I hope that you found this article helpful. As I mentioned in the beginning of the article, this diabetes treatment list is not medical advice but an alternative and should not be taken unless you have consulted with your doctor first.

If you are currently diagnosed with, or are at risk of Diabetes, Ozone Therapy could be a good fit for you. At Organies Genoeg, we administer Ozone Steam Therapy – a relaxing sauna experience that has many additional positive effects.

If you’re interested in booking your Ozone session, contact us today for a consultation and improve your quality of life.


Easy Energy Bar Recipe – Healthy Homemade Snack


  • 1 1/2 cups Organic Oats
  • 1/2 cup Almonds unsalted
  • 1/2 cup Cashews unsalted
  • 1/2 cup Walnuts
  • 1/4 cup Flaxseeds golden or brown
  • 1/4 cup Pumpkin Seeds raw
  • 1/4 cup Sunflower Seeds raw
  • 1 cup Dried Fruit Any on hand, a mixture of more than 2, etc.
  • 1 scoop of Protein Powder any that you like or use. I use Organic Vanilla Protein powder
  • 3/4 cup Maple Syrup or 1/2 cup Pure Honey + 1/4 cup Pure Maple


Turn the oven to 190C/375F and allow it to preheat.

On a large baking sheet combine together oats, cashews, pumpkin seeds and sunflower seeds.

Toast it for 5 minutes, mix it then toast for another 2 minutes. Do not burn and do not get it fully toasted, this is just to release the aroma, and get that amazing taste so do not skip this step either. Take it out of the oven and let it slightly cool down. You may crush it if you prefer less chunky nuts.

Cut dried fruit into smaller chunks as well. Place it on the cutting board and roughly chop.

Add all the dried ingredients in the large bowl, then add Maple syrup. Read notes for more info.

Mix the whole mixture together. Use your hands to mix it (This is also an amazing skin scrub).

Line the middle of a deep baking pan with parchment paper or wax paper, 9×9 inch square pan is perfect. If you want these bars to have height then use a smaller pan.

Oil your hand with healthy oils, avocado oil, oil, coconut oil and similar then lightly oil the pan sides.

Transfer the mixture to the pan and press with your oily fingers and hand for a couple of minutes until the mixture is firm.

Cover with a plastic film or wax paper and place in the fridge.

Allow it to set for at least 2 hours before eating, but the best results are 24 hours in the fridge.

Recipe Notes:

This recipe is really versatile. So, you can go crazy and add any fruit, nuts or seeds that tickles your fancy. If you are the type of person who prefers less sugar in your bar Maple syrup is the way to go. As far as sugars go, I suggest pure maple syrup. It’s one of the least harmful. Honey or agave nectar is a great alternative to use as well, but if you are able to use pure maple rather use that. This easy energy bar recipe delivers quite a few energy bars, and can make up to 14 servings depending on the size of the pan you use or how you cut the bars. As for Nutritional value, these bars are between 340-380 calories, depending what brands of protein powder, dried fruit or maple syrup you are using of course.

Watch this space for more recipes like this easy energy bar recipe. Please leave me comment below or on Facebook, I would love to hear your feedback. Don’t be shy to share pictures!

Health News & Tips

How To Get Rid Of Cellulite Naturally

Every person on earth has cellulite, that’s a no brainer. Getting rid of cellulite is a never ending battle. There are many factors that contribute to producing cellulite in bodies, especially that of women. For some reason people have this misconception that only obese women suffer from cellulite. Well, sorry to burst your bubble, but that’s just plain wrong. Even ladies that are slim and healthy can have this dimpled presence of cellulite in certain parts of their bodies, like the hips, thighs and buttocks. The point is that, whether you are fat or slim, cellulite can appear for various reasons:

  • Total body fat
  • Poor diet
  • Lack of proper exercises
  • Hormone changes
  • Slow metabolism
  • Density and skin pigmentation

There are many ways to get rid of cellulite. Spending thousands of Rands visiting a doctor to do liposuction is one option. Another way would be to buy expensive creams from a pharmacy. Not to mention the lack of proof that they permanently work – if they work at all! But if you are looking for a less expensive and natural way to get rid of cellulite, there are ways to do it.

Here I have 5 inexpensive natural ways to get rid of cellulite for your convenience.


Coffee Exfoliating Scrub

Based on research, coffee grounds can be a good source of exfoliation. Not only will this scrub stimulate blood circulation, it will also help getting rid of dead skin cells and even help produce new ones. It can tighten the lose skin caused by cellulite.

  • ¼ Cup coffee grounds
  • 3 Tbs Brown sugar
  • 2 Tbs of extra virgin olive oil
  • Mix everything together to form a paste. Firmly massage the paste on the affected area for several minutes. Wash as usual. Simple! A word of advice: don’t use it more than 3 times per week.
get rid of cellulite naturally apple cider vinegar

Apple Cider Vinegar Helps Get Rid of Cellulite

Apple cider vinegar is a multi-purposeful solution to make many complicated situations better! It’s been used as a natural remedy for years and can help with everything from weight loss to infections. What makes this even more mind blowing is that apple cider vinegar can be used to get rid of cellulite! It contains potassium, magnesium, minerals, and calcium. And when these chemical components are combined it decreases cellulite, eliminates toxins, and controls excess water around the thighs and stomach. Here’s how:

  • 1-part apple cider vinegar
  • 2-part water
  • Few drops of honey
  • Mix the ingredients and massage the mixture on the areas that are affected. Leave for 30 minutes. Use lukewarm water to wash it off. Continue to do this twice a week until you are satisfied with the result.
exercising and hydration

Hydrate Your Body

One component that can heal many things is water. Remember, cellulite contains toxins and drinking an adequate amount of water per day is enough to flush out toxins from the body, helping to maintain a healthy glow and stronger immune system. Don’t like the taste of water? Use water enhancers to add a bit of flavor to your water.

  • Drink 2 liters, or 8 glasses of water per day.

Moisturizing Your Body Daily

Moisturizing your body on a day to day basis will help to eliminate cellulite from your body, leaving your skin smoother, softer, and better. No matter the time of year or season, one should have the daily habit of moisturizing your body. Rather look for natural lotions instead of chemical infused lotions. The most epic natural moisturizing lotion can be found in coconut oil. This stuff is high in saturated fats, has anti-fungal and antibacterial properties. If done daily after a shower will firm the skin and reduce cellulite.

  • Take a couple of coconut oil drops and rub it on your entire body. Preferably after a shower so that the wetness of the shower will lock in the coconut oil’s moisture in your body.
get rid of cellulite naturally ultrasonic cavitation

Ultrasonic Cavitation

Ultrasonic cavitation is a non-invasive fat reduction treatment that uses ultrasound technology to reduce fat cells in targeted parts of the body. It is the preferred option for anyone who does not want to undergo extreme options such as liposuction, as it does not involve any needles or surgery.

Unlike traditional liposuction, CaviLipo uses no injections, anesthesia, and there is no down time making, it the perfect treatment for removal of fat and get rid of cellulite. Whether you want to remove belly, thigh, arm, hip, chin or back fat, CaviLipo with RF is the breakthrough treatment for you!

At Organies Genoeg, we offer Ultrasonic cavitation as one of many of our cellulite reduction therapies. Contact us today to book your session, and finally say goodbye to the bumps and lumps!

Hot News

Vehicle Safety This Festive Season

It’s the time of the year where thousands of South Africans are taking to the nation’s roads. So vehicle safety this festive season must be your number one priority. Are you one of them?

If so…

As a South African reading this, you won’t be surprised if you hear of people just getting into their cars without even giving any thought to their trip. However, there is more to it than just getting in your car and going on holiday. There is a lot to consider before embarking on holiday with regards to your car. Here I have compiled a list of vehicle safety and travel tips before you start your journey and during:


You don’t want to get pulled over by the police and fined for something that is not roadworthy on your car. Before you start your holiday trip, you can do a visual inspection for yourself to see if there are any problems. After all, it would be the responsible thing to do, for the safety of yourself and your family, to ensure that your car is roadworthy and fit for the route that you plan to travel. To avoid unnecessary troubles on your journey, inspect:

  • your tires (pressure & tread);
  • check your brakes and brake fluid;
  • inspect your lights around the car (Head-, Dim-, Brake- and Reverse Lights);
  • check your windscreen for any chips and cracks;
  • inspect your windscreen wipers.

Don’t Overload

Overloading your car or trailer is UNSAFE. It is very unsafe and, believe it or not, by overloading your car or trailer it costs you more money on fuel. On top of that it causes a lot more wear and tear on your car.

For those who make use of rooftop carriers, pay careful attention to the safe-load weight capacity. Overloading can cause the car to be top heavy and increase the chances of causing or being in an accident.

Remember that a loaded vehicle takes longer to react or stop, so keep a bigger following distance to the car in front.


If you are traveling with a trailer for the holiday it is important to consider doing the necessary safety checks and note the maximum load capacity of your trailer. Now, when it comes to packing your trailer, there is always the risk of imbalance as a result of not distributing the load weight evenly.

Think of it as a game of Tetris! When packing your trailer make sure to have the heaviest items stored over the tire’s axle. This will ensure that there is horizontal weight distribution. It would also prevent the trailer from tilting backwards or nose diving, which you would want to avoid at all costs when traveling. The same rule applies to caravans. They should run horizontally behind your car.

Make Regular Stops

It’s important to take care of yourself when traveling long distances, not only for the safety of yourself and your family, but for other road users as well.

  • Stretch your legs
  • Relax and get some fresh air
  • Relieve your bladder or bowel (poop). Holding it in could cause pain and discomfort, or worse, a bladder infection.
  • Have a little snack

There is no rush.

Remember, if you feel tired while traveling on the road, stop and rest. Don’t try and push through and end up regretting it. Everyone wants to get to their destination as quick as possible. What would it help if the lives of you, your family and other road users are being endangered because of your selfishness and stubbornness? The sad truth is, NOTHING!

National Emergency Number/ Ambulance

Store the number on your phone under Emergency or Favorites, so that it is easily accessible. Call them first and give as much information as possible to the operator so that they can dispatch the correct emergency response team. PS…. those little blue square road signs with the numbering are location markers. If you can give that information to the operator it would help immensely to send the response team to the correct location.

To all First Aiders and Good Samaritans who do help at an accident: Please always ensure your safety first! And, from the bottom of my heart I thank you for answering to the call of duty…. Remember your safety comes first. If the scene looks dodgy or unsafe, only call for an Ambulance and avoid becoming a casualty too.


If every South African just took the time to drive safe on the roads. Vehicle safety this festive season is of utmost importance. Stay calm and don’t rush, we can reduce the death toll that is so high on South African roads during this time of year.

Hope everyone has an amazing festive season and remember to take care of each other on our roads to ensure everyone arrives safe at their holiday destinations.

Stay safe and do return home well rested and ready for 2020!!

Hot News

Holiday Safety During The Festive Season

We care about you, your safety and health. The festive season in South Africa is exciting and fun filled. Make memories and have fun but please return home from the holidays, safe and recharged for 2020! Make a point of holiday safety during the festive season. It’s also important to remember to keep a list of emergency services numbers in case of an emergency.

Ambulance Service


Store the number in your phone under favorites or emergency numbers. If you are involved in an accident, call this number first!! If you come across an accident but are unable to help, please call for an Ambulance (you would want others to call an Ambulance for you…!) First Aiders and Good Samaritans who stop and assist at an accident scene, please ensure your safety first, before you assist others. Regulating traffic or warning others is of great help too.

Holiday Safety Starts Before You Leave Home

  • Make copies of all your credit cards, important identification information, including your medical aid cards. Leave one at home and take one separately. (Just for in case) Copies of passports and visas for those traveling abroad.
  • When it comes to tagging your luggage, never put you home address on, rather write your phone number or email address instead.
  • Take a medical bag.
  • Now this is South Africa so make sure all the doors and windows to your home are secured and locked. It is a big advantage if you have an alarm system installed; remember to arm it when you leave for your holiday. Have a neighbour or friend visit your property now and again.
  • Make arrangements for pets to be taken care of if they are left at home.
  • Posting moments and memories are fine, but for the love of holiday, never post your travel plans on social networks such as Facebook, Instagram or Twitter.

Protect Your Valuables and Yourself

  • Ensure your car is road worthy and safe for the road. Tyre inspection is most important!!!!! If you don’t know what to look for, take your car to a service station and have them do the inspection.
  • When loading your car for the holiday make sure to load heavier items first. Trailers should have the heaviest items spread across the wheels. A trailer should run horizontally behind the vehicle. Never overload!!! Especially with rooftop carriers, double check the allowed weight limits!! All loads should be secured! Remember that a loaded vehicle takes longer to stop or react, so keep a bigger following distance to the car in front.
  • Make sure you make regular stops to refuel, have bathroom breaks and go for a stroll to get your circulation going.
  • When traveling as a family or group, it is safe practice to have the ‘co-pilot’ stay awake and alert too.
  • Buckle-up!!! Babies and children in car seats!!!! NOT on your lap!!
  • Park your car as close to your destination as possible. Also make sure that your car is parked in an area that is well lit during the night.
  • Always make sure that your car doors are locked, and windows closed. Check three times just to be sure. This is SA. Never leave valuables in open sight in your car. Lock them in the boot, hide them under the seat or leave them on the floor covered with a blanket.
  • Don’t leave your car unattended when the motor is running. (That’s risky! And what are you thinking!)
  • Write your number on your children’s arm in case they get lost when visiting shopping centres or activity centres. Always keep an eye on your children when going on holiday.
  • If you plan on going out painting the town, ask the locals if there are any areas you should avoid.
  • Never leave your phone or wallet in the car. Always keep them on your person.
  • Try to take just enough cash for the day. The holiday is long, leave the rest locked up with your valuables.
  • Don’t show off your December bonus when making a purchase. Keep as little cash as possible. If this is unclear see previous bullet point.
  • Fireworks are beautiful to look at but can cause great damage to property and persons. Please don’t use these whilst under the influence of alcohol. Children should NOT handle fireworks. Ensure the safety of everybody near fireworks and have fire extinguishers available.

Protection from the Sun

The South African summer sun is brutal this time of year. Which is why it must be part of the Holiday Safety During The Festive Season list. Luckily there are things you can do to keep your skin and eyes safe from the dangers of the sun.

  • Use sunscreen that protects against both UV-A and UV-B radiation from the sun. Sunscreen with a SPF rating of SPF 50+. Make sure to apply sunscreen 15-30 minutes before going out into the sun and make sure to apply it often. Reapply the sunscreen after swimming or any physical activity even if it’s waterproof. (Use Organic Sunscreen, to protect our natural water sources)
  • Check with your doctor or pharmacist if you are on medication to make sure that it does not cause photo sensitivity, which makes you more susceptible to skin damage from the ultraviolet light of the sun.
  • Make sure to wear a hat or sit under an umbrella during the hottest times of the day. Should you have neither, stay in the shade or an air-conditioned building.
  • Keep hydrated, water is vital in hot weather. Remember that alcohol dehydrates, so drink water during your sessions.
  • Don’t leave food out in the heat. Cover food at all times. It is the Festive season and flies are especially festive creatures…
  • Mosquito’s are also on the Festivities list, so ensure you are protected. Take extra care of babies and children. Mosquito nets to cover beds and Mosquito repellent on bare skin. If you don’t like the sprays add Citronella oil to your body wash and creams.

Don’t worry. Be Happy

By following these summer holiday safety tips, the chances of having your good times spoiled are greatly reduced. Knowing you are doing everything you need to do to ensure your holiday safety during the festive season, and the safety of your loved ones gives you peace of mind as you relax and have fun. Be kind and considerate to fellow holiday makers. We all deserve to be safe and have a relaxing holiday!!!

Health News & Tips

Movember: All About Men’s Health

Movember is all about men’s health and it’s a sad fact but, across the world, men die an average six years younger than women. The worst part is that it’s for reasons that are largely preventable. That means that it doesn’t have to be that way: we can all take action to live healthier, happier and longer lives. Whether you’re a man yourself, or a friend, spouse, partner or family member, we can all play a role in men’s health. Whether physical, mental or emotional, there’s some form of support we can give.


The Top Five Things You Need To Know and Do Regarding Men’s Health

Spend time with people who make you feel good.

Stay connected. Your friends are important and spending time with them is good for you. Catch up regularly, check in and make time. When you spend time with people who make you feel good, you’ll find that it can really influence your mood. It also offers vital support to you when you need someone to rely on.

Talk, more.

You don’t need to be an expert and you don’t have to be the sole solution, but being there for someone, listening and giving your time can be lifesaving. This is true for everyone, not just men.

70% of men say their friends can rely on them for support, but only 48% say that they rely on their friends. In other words: we’re here for our friends, but worried about asking for help for ourselves. Reaching out is crucial. It’s important to be able to speak to others about things that cause you stress, anxiety, or depression.

As a friend, partner, spouse or family member, you also have an important part to play. You need to be open and available to talk to the men in your life who need some support. It’s important to understand that it can be very difficult for men to open up about issues such as these. Why? Because we live in a society that says a man who talks about his problems is ‘weak’. The opposite is true. Men who have the courage to open up about their issues are taking a great leap of faith. We need to be there to catch them if they put that trust in us.

We need to talk, and we need to listen.

Know the numbers.

At 50, talk to your doctor about prostate cancer and whether it’s right for you to have a PSA test. If you are of African or Caribbean descent or have a father or brother with prostate cancer, you should be having this conversation at 45. Know your numbers, know your risk, talk to your doctor.

You can also read our posts about Testicular Cancer and Prostate Cancer, and what you need to know.

Know thy nuts.

Get to know what’s normal for your testicles. Give them a check regularly and go to the doctor if something doesn’t feel right. You can read our post about testicular cancer to learn more.

Move, more.

Add more activity to your day. Do more of what make you feel good. There are a great variety of activities that can improve your health and your mood:

  • Take a walking meeting
  • Park further away from the station
  • Get off the bus a stop or two earlier
  • Instead of the lift, take the stairs
  • Cycle to work instead of driving

Make a Stand for Men’s Health this Movember

We care a lot about the men in our lives here at Organies Genoeg. Our male guests are welcome to join us during this month for a wonderful Ozone Steam Sauna Session – we even have discounts on all our services for the month! Our Ozone Steam Sauna (HOCATT) has a lot of health benefits, and we would love to share them with you.

It can seem like a small thing, but it can make a big impact. Show your support for Movember this month, and the men in your life.

Contact or call us to book your session today.

Health News & Tips

Prostate Cancer: Know the Facts

Did you know that Prostate Cancer is the most common cancer in South African Men? The sad part is that it is often left too late because of the stigmas that surround cancer in men. The fact is, early detection is absolute key when dealing with it. Early detection can sometimes quite literally be the difference between life and death.

If it is detected early, there is a 98% chance of survival past 5 years. That’s some really good odds! However, if it’s detected late, that chance drops to below 26%. So when we say that early detection is key, we are not joking around!

Who is at Risk for Prostate Cancer?

Your risk of developing this type of cancer increases with age. However, by no means does it only affect old men. Prostate cancer is the second most common cancer in men worldwide. Men who are of African or Caribbean descent, and men who have a family history (a brother or father with prostate cancer), are 2.5x more likely to get prostate cancer.

If you’re 50, you should be talking to your doctor about PSA testing. If you’re of African or Caribbean descent, you need to start that conversation at 45. And if you have a brother or father with prostate cancer in their history, do it at 45 as well.

What is a PSA Test?

It’s a simple routine blood test.

It’s used to determine the measurement of Prostate Specific Antigen (PSA) concentration in the blood, it is the primary method of testing for prostate cancer. You should be talking to your doctor about whether testing is right for you.

The Facts about Prostate Cancer

Only men have a prostate gland. The prostate gland is usually the size and shape of a walnut and grows bigger as you get older. It sits underneath the bladder and surrounds the urethra, which is the tube men urinate and ejaculate through. Its main job is to help make semen – the fluid that carries sperm.

It occurs when some of the cells in the prostate reproduce far more rapidly than normal, resulting in a tumor. This type of cancer often grows slowly to start with and may never cause any problems. But some men have prostate cancer that is more likely to spread. These prostate cancer cells, if left untreated, may spread from the prostate and invade distant parts of the body, particularly the lymph nodes and bones, producing secondary tumors in a process known as metastasis.

Not everyone experiences symptoms of prostate cancer. Many times, signs of prostate cancer are first detected by a doctor during a routine check-up.

Some men, however, will experience changes in urinary or sexual function that might indicate the presence of prostate cancer.

Signs and symptoms

  • A need to urinate frequently, especially at night
  • Difficulty starting urination or holding back urine
  • Weak or interrupted flow of urine
  • Painful or burning urination
  • Difficulty in having an erection
  • Painful ejaculation
  • Blood in urine or semen
  • Frequent pain or stiffness in the lower back, hips, or upper thighs
  • Treating prostate cancer
  • Treatment options are many and varied. Testing still can’t answer lots of key questions about disease aggression, prognosis and progression.

If you have been diagnosed with prostate cancer, it’s important to keep in mind that many are slow growing and may not need surgery or other radical treatment.

Treatment Options

Treatment options include:

  • Active Surveillance
  • Prostatectomy
  • Radiotherapy
  • Hormone Therapy
  • Chemotherapy
  • Choosing a treatment for prostate cancer
  • Aim to be ok with the treatment decision you make, take risks and benefits into consideration.

Learn what you can, make use of the quality services and resources available. When making treatment decisions the following is recommended:

Decide after a treatment recommendation, but only after getting several different opinions. It’s important to speak to urologists, radiation oncologists, medical oncologists, radiologist, nursing and allied health.

Seek a second opinion for a recommended treatment option that is right for you, from both a urologist as well as a radiation oncologist.

Enquire as to whether a specialist is part of a quality improvement audit, such as a registry. Utilize the cancer support services available in your country to increase your levels of information and understanding around treatment options, and potential side effects.

Ongoing side effects of prostate cancer treatment

Depending on the treatment you undergo, you may experience some of the following:

  • Incontinence (involuntary leakage of urine)
  • Erectile dysfunction (difficulty achieving or maintaining an erection)
  • Weight gain due to hormone therapy
  • Depression
  • These side effects have different durations for different people.

Because a side effect of treatment may include erectile dysfunction, it can have a serious impact on intimate relationships. As many people who have been through the journey will tell you, it isn’t just a man’s disease, it’s a couple’s disease. Make sure you involve your partner as you think through the various treatment options.

Spending time in our therapeutic Ozone Steam Sauna can help cope with symptoms of prostate cancer. Join us this Movember!

Contact us on or call us to book your session today.

Health News & Tips

Testicular Cancer: Know The Facts

Many men are discouraged from talking about their health problems, but this Movember we want to help raise awareness about the health issues men face. One of the biggest threats to men’s health is Testicular Cancer. Yes, it’s a subject that most people don’t want to talk about, not just men. But the fact is that we need to raise awareness about Testicular Cancer. Understanding it can help reduce the stigma around it, and help men get the treatment they need.

Who is at Risk for Testicular Cancer?

The important thing to know is that Testicular Cancer isn’t something that strikes the elderly exclusively, or adult men. In fact, the most common occurrence of Testicular cancer is between men aged 15 – 39 – in the prime of their lives.

There are also other things that can influence how susceptible you might be to testicular cancer. Men with undescended testes at birth have a high risk. Those men who have a family history of cancer, such as a father or brother who had cancer are also at risk. If you’ve had testicular cancer before, there’s also the chance that it might return.

The Facts about Testicular Cancer

Testicles produce male hormones (mostly testosterone) and sperm – that’s something just about everyone knows. Testicular cancer starts as an abnormal growth or tumor that develops in one or both testicles. There are also several types of testicular cancer. The most common is the germ cell tumor.

If you’ve been diagnosed, the most important thing to do is to talk with your doctor about treatment choices. It’s always good to get more than one doctor’s opinion, and then make a decision about what is the best for you.

It’s also important to talk with your family about it. This is true of any illness, especially cancer. Having a solid support system can help you cope with the journey ahead of you. It’s also important to discuss your treatment options with your family, as it will impact you and everyone around you.

Treatment Options

There is some good news. It is a highly treatable cancer. It can be effectively treated and cured, if diagnosed and treated early. Advanced testicular cancer can also be cured with treatment. Options include:

  • Orchiectomy (surgical removal of the affected testis), done under general anaesthetic.
  • Chemotherapy or radiotherapy, often prescribed after surgery to treat any remaining cancer cells that may have spread to other parts of the body, such as lymph nodes.
  • IMPORTANT: The removal of one testicle should not alter your ability to have sex or have children. The effect on fertility following removal of one of the testicles is minimal as a single testicle produces such large numbers of sperm. Men with testicular cancer should talk to their oncologist about sperm banking before commencing chemotherapy or radiation therapy.

Check Yourself – #KnowThyNuts

The best thing you can do for your testicles is give them a bit of a feel each month or so, and if something doesn’t seem right, head to the doctor.

testicular cancer 1

Get steamy. A warm shower will put your nuts in the mood.

testicular cancer 2

Roll one nut between thumb and fingers to get to know what’s normal. Repeat with the other nut.

testicular cancer 3

If you notice a change in size or shape, a lump that wasn’t there before, or if they become painful to touch, see a doctor. Don’t panic but do get it checked out.

It’s important to check frequently and notice any changes early. Spending time in our therapeutic Ozone Steam Sauna can help cope with symptoms of testicular cancer. Join us this Movember, and #KnowThyNuts!

Contact us on or call us to book your session today.