Health News & Tips

Key Nutrients That Help Immunity And Their Roles

As the corona-virus situation gets worse, you might be wondering how you can stay healthy. What foods can help you stay healthy? Is there medication that can keep you from getting sick at all? What are the key nutrients that help with immunity?

First, let’s look at the not-so-good news. There are places on the internet that claims to have magic pills guaranteed to boost your immune system. Unfortunately, there’s no guarantee that it will protect you against COVID-19 at all.

But there’s good news, too. There are ways to keep your immune system healthy and working great. They can help you stay healthy and feel more in control during this outbreak. Wash your hands, (shouldn’t be telling you this ..right?) eat proper nutritious foods, try to stay active, and get proper sleep. These will help you manage your physical and mental health.

Below is a list of key nutrients that help immunity and the roles they play.

Eat Immune Boosting Foods

Eating a healthy diet is one of the best ways to stay healthy. Your immune system relies on specific nutrients to function the way it should. With a healthy diet, you help your immune system to do its job.

You can also add a few immune boosting vitamins to the mix, but vegetables and fruits will also get the job done. Here are some of the top foods we recommend boosting the health of your immune system.

Beta Carotene

Beta carotene is what your body converts into Vitamin A. It’s essential for a healthy immune system, and it helps antibodies fight off toxins.

Good beta carotene sources include:

  • Sweet Potatoes
  • Carrots
  • Mangoes
  • Apricots
  • Spinach
  • Kale
  • Broccoli
  • Squash
  • Cantaloupe

Vitamin C

Vitamin C increases the number of antibodies in your blood. It also helps your system differentiate between white blood cells – the soldiers – and toxins. That way, your body knows what kind of protection you need.

There is some research that suggests high levels of vitamin C could reduce cold symptoms. To increase your levels of vitamin C, you should try eating:

  • Oranges
  • Grapefruit
  • Kiwi
  • Strawberries
  • Brussels Sprouts
  • Red and Green peppers
  • Broccoli
  • Cooked Cabbage
  • Cauliflower

Vitamin D

According to Dr. Michael Holick, vitamin D helps with the production of a specific protein. This protein targets bacteria and viruses. It also boosts the activity and amount of white blood cells you have.

The sun is one of the main sources of vitamin D – that’s why a lot of people tend to get sick in winter. With less time outside in the sun, your immune system gets weaker, putting you at risk for viral- and respiratory tract infections.

With quarantine in effect, you can bet that even more people will have a vitamin D deficiency. To make up for that, you can eat food that’s rich in Vitamin D. If you don’t get enough of these foods, you can also consider a vitamin D supplement.

  • Fatty Fish
  • Salmon
  • Sardines
  • Eggs
  • Fortified Milk
  • Plant Milk
  • Cheese
  • Fortified Juice
  • Mushrooms


Zinc is what helps your immune system grow and learn to differentiate between good and bad, so to speak. One analysis showed that Zinc supplements could shorten the duration of common cold symptoms.

For the best sources of zinc, make sure you fill up on:

  • Beans
  • Chickpeas
  • Lentils
  • Tofu
  • Fortified Cereals
  • Nuts and seeds
  • Wheat germ
  • Oysters
  • Crab
  • Lobster
  • Beef
  • Pork chops
  • Dark meat poultry
  • Yogurt


Protein is crucial for immune cells and antibodies. It plays a major role in helping your immune system do its job. Protein comes from both animals and plants, and there are even some great high protein snacks.

  • Fish
  • Poultry
  • Beef
  • Milk
  • Yogurt
  • Eggs
  • Cottage Cheese
  • Nuts
  • Seeds
  • Beans
  • Lentils
  • Chickpeas

Prebiotic Foods

Pre- and Probiotics can help boost the health of your intestines. In turn, that supports and boosts our immune system. There are several foods that fall into this category.

  • Yogurt
  • Kefir
  • Aged Cheese
  • Kimchi
  • Sauerkraut
  • Miso
  • Tempeh
  • Sourdough bread
  • Whole grains
  • Bananas
  • Onions
  • Garlic
  • Leeks
  • Asparagus
  • Artichokes
  • Beans


Although herbs aren’t dietary staples, they can be helpful when dealing with viral symptoms. One study found that Elderberry reduced upper respiratory symptoms, like cold and flu.

Although using it for COVID-19 symptoms hasn’t been tested, there are doctors who believe that it could help relieve some symptoms. Always check with your doctor before you start using any herbal remedies.


Always remember to stay hydrated. Even mild dehydration can put a lot of stress on your body. Try to drink around 2.7 litres of water if you’re a woman. Men should aim for around 3.7 litres a day.

Ozone – an alternative therapy

We’ve recently done a post on how Ozone therapy can help you strengthen your immune system and fight the coronavirus.

We are open during the lockdown period, as a medical service, and are offering discounted ozone sessions.

If you’re interested in a session, contact us to make a booking. Remember to stay healthy and safe!

Hot News

Protect Yourself And Prepare For The Coronavirus

Though the world has come to a standstill, life as we know it goes on. There are measures you can take to protect and prepare for Coronavirus.

At the time of this article, the Coronavirus continues to spread worldwide. Currently there are 859,032 confirmed cases and 42,322 dead. In South Africa, there are 1,353 cases confirmed. So far we’ve only had 5 deaths, according to the Coronavirus (COVID-19) map.

There is no doubt that Coronavirus is here, and it’s spreading fast. Older citizens are most vulnerable. That’s especially true for those with underlying health conditions, or those who don’t have a social safety net.

This is very important: Don’t go into a panic state. With some simple tips and a clear head, you can help reduce your risk, protect and prepare for Coronavirus. Do your part to protect your family and others.

Stay at home, if you can

Be extra careful even if you have no underlying health conditions or symptoms to protect other people.

Do not get close to other people

“Social distancing” or “Physical distancing” are the words they are using. It’s a call to stand far away from other people. You should try to keep 1 meter between yourself and other people. Why? The coronavirus travels through droplets, so limiting your exposure to other people is a good way to protect yourself.

Avoid the use of public transportation when possible. Limit yourself to travel only for emergencies or food. Try to work from home and avoid social gatherings. You don’t want to infect your friends, would you?

I understand that this might be hard to follow for some, especially for those who aren’t able to work from home. It’s worth mentioning that there are many people who contract coronavirus but don’t become seriously ill. But being arrogant and ignoring it is not only foolhardy but will endanger those around you.

If you have or develop a high fever, suffer from shortness of breath, or other serious symptoms, call your doctor. Unfortunately, testing for coronavirus is still inconsistent. There aren’t enough kits, and it’s very dangerous to go into a doctor’s office and risk infecting others. Check the COVID-19 Corona Virus South African Resource Portal website and your local health department for advice about how and where to be tested.

Don’t stockpile masks

Reports tell that wearing a non N95 mask, provides no protection against airborne Covid 19 particles. We get that! It does however prevent the wearer of spreading the virus. See we don’t know who is already infected and who’s not, therefore wearing one shows that you care about ‘flattening the curve’….

We are all burdened by the same international confusion, so why not consider others, wear a mask when leaving your place of isolation and when in contact with others (and by others I mean those you are not living with during lock-down). Super Heroes wear masks all the time…

Health care workers are on the front lines. Last month, there has been a call to the public to stop stockpiling masks, warning that it might limit the amount of resources available to doctors, nurses and emergency professionals.. So hand out piled up masks to persons you see not wearing one in public.

Stock up on groceries, medicine and resources

Being prepared during this time is the best way to protect your family and loved ones. We have no idea if the lock down will be extended or not. Should this happen, don’t be that person that goes into a “panic buy” state. Grocery shops are open! Be smarter and stock up on a 30-day supply of groceries and household supplies, just in case.

If you have any prescription medications, or are low on any over-the-counter essentials, go to the pharmacy sooner rather than later.

And, in no specific order, check if you have enough soap, toiletries, laundry detergent, toilet paper and diapers, if you have small children.

If you are the kind of person worried that there will not be food available…. Start a vegetable garden..!!! You have time to do it…

Ozone – an alternative therapy

We’ve recently done a post on how Ozone therapy can help you strengthen your immune system and fight the coronavirus.

We are open during the lock down period, as a medical service, and are offering discounted ozone sessions.

If you’re interested in a session, contact us to make a booking. Remember to stay healthy and safe!

Health News & Tips

Ways to Lose Weight Without Diet or Exercise

We all know how difficult it is to stick to a conventional diet and exercise plan. However, there are a few tips that have been proven to help you eat fewer calories with ease. As a result, today’s article is all about effective ways to lose weight without diet or exercise. We’ll also cover how to prevent weight gain in the future.

All based on science!

Chew Thoroughly and Chew Slow

You might not be aware of this, but your brain needs time to process that you’ve had enough to eat. By chewing your food more thoroughly you eat slower. This can decrease your food intake, make you feel fuller, and help you eat smaller portions.

Your weight is also affected by how quickly you finish your meals.

There was a review done on 23 observational studies. The reports showed that faster eaters are more likely to gain weight than slower eaters. It’s also worth noting that fast eaters are also much more likely to be overweight (obese).

If you want to get into the habit of eating more slowly, start by counting how many times you chew each bite. Chew softer foods 5 to 10 times, and more dense foods, like meat and vegetables, up to 30 times before swallowing.

Smaller Plates for Unhealthy Foods

Did you know that our food plates are larger today than it was a few decades ago?

Could this trend contribute to weight gain? Maybe. Look at it this way: Using a smaller plate may help you eat less by making portions look larger. Similarly, a bigger plate can make a serving look smaller, causing you to add more food. Make sense?

Now take your new knowledge and use this to your advantage. Serve healthy food on bigger plates, and less healthy food on smaller plates.

Eat Lots of Protein

Protein can make you feel fuller, reduce hunger and help you eat fewer calories. It has powerful effects on your appetite.

The reason protein can make you feel fuller is because protein affects several hormones that play a role in hunger and fullness. These include ghrelin and GLP-1.

A study gave participants the opportunity to increase their protein intake from 15% to 30% of their calorie count. It helped the participants eat 441 less calories per day. They lost 11 pounds over 12 weeks, on average, without really restricting any foods.

If you are currently eating a grain-based breakfast, you might want to consider switching to a protein-rich meal. Try eating something like eggs.

A study showed that overweight women who had eggs for breakfast ate fewer calories at lunch. Those who ate a grain-based breakfast tended to eat more.

The study also found that they ended up eating fewer calories during the next 36 hours as well.

If you are wondering what protein-rich foods are, they include:

  • Chicken breasts
  • Fish
  • Greek yogurt
  • Lentils
  • Quinoa
  • Almonds

Store Unhealthy Foods out of Sight

Out of sight, out of mind. If you store unhealthy foods where you can see them, it may increase hunger and cravings, causing you to eat more. This is also linked to weight gain.

They actually did a study to prove it! If high-calorie foods were more visible in the house, the occupants tended to gain more weight. However, if a bowl of fruit was visible and easily accessible, they ate healthier instead.

Train yourself to store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry. You know what they say. “out of sight, out of mind”

On the other hand, keep healthy foods visible on your counters. You can also place them front and center in your fridge.

Eat Fiber-Rich Foods

Fiber-rich foods increases satiety, helping you feel fuller for longer.

There are some studies that indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake.

Viscous fiber forms a gel when it meets water. This gel increases nutrient absorption time, and makes you feel full for longer.

Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.

There is a weight loss supplement called glucomannan which is also very high in viscous fiber.

Sleep Well and Avoid Stress

When it comes to health, people often neglect sleeping and stress their butts off. Lack of sleep and stressing can have powerful effects on your appetite and weight.

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed.

Experiencing these hormones fluctuating can increase your hunger and cravings for unhealthy food. In other words, stress eating is actually, a thing.

Chronic sleep deprivation and stress can even increase your risk for type 2 diabetes and obesity.

The Bottom Line

There are many simple lifestyle habits out there that can help you lose weight without diet or exercise. The sad truth is some have absolutely nothing to do with conventional diet or exercise plans.

On a side note: Use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Consuming foods rich in protein and viscous fiber may also help.

However, it’s probably best not to try all these things at once. Experiment and try out with one technique for a bit, and if that works well for you then try another one.

It’s quite surprising how a few simple changes can have such a massive impact on your weight over the long term.

I hope that this article was helpful and informative. I am happy to share news on ways to lose weight without diet or exercise.

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Boost Your Immune System To Help Fight Coronavirus

Before I start with the article on vitamins to help boost your immune system, there is one urgent matter. I would like to take a moment to provide you with some valuable information regarding the Coronavirus (Covid-19).

Coronavirus or Covid-19 is rapidly spreading worldwide with a significant mortality rate. There is a real threat of a global pandemic of an easily transmissible disease, with a significant morbidity and mortality, from this epidemic if not another in the future. According to the World health Organization, Covid-19 carries at least a 14-day incubation period. Infected people will escape simple detection by temperature, permitting rapid global transmission. China placed tens of millions of people on lock down to respond to the outbreak.

Mainstream medicine has little in its arsenal for viral disease, and its therapies for bacterial infections are waning as well. Corona viruses have abundant cysteine in their spike proteins that may be easily and safely exploitable with ozone (or other oxidation) therapy. Cysteine residues are also abundant in viral membrane proteins and must be “conserved” for viral cell entry. For the full downloadable article click button bellow.

Now, back to the article!

I’m sure many of you have heard the saying: “An apple a day, keeps the doctor away”. Well, there might just be some truth to that. Studies show that eating foods that are rich in nutrients and certain vitamins can give your immune system a massive boost to help fight off illness.

I took up the challenge and searched for vitamins to help boost your immune system to fight Coronavirus during this stressful time. So, here it is.

5 Vitamins to help boost your immune system.

Vitamin A

Vitamin A help maintain the structure of the cells in your skin, respiratory tract and gut. In short, it forms a barrier and is your body’s first line of defense. Vitamin A is what helps your body make antibodies. They neutralize the pathogens that cause infection. This amazing vitamin is in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes.

Beta-carotene is in vegetables. Your body converts it into vitamin A. Veggies that contain it include leafy green vegetables, carrots, and pumpkin.

Vitamin C

We are all aware that Vitamin C is one, if not the biggest immune system booster of all vitamins. If you have a lack of vitamin C you are more prone to getting sick. Luckily there are lots of foods that are rich in vitamin C. Which foods you might ask? Oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. It’s important to have a daily intake of vitamin C.

Vitamin C is essential for good health because your body can’t produce or store it. Good news though. There are so many other foods that contain vitamin C that most people don’t need to take a vitamin C supplement unless a doctor advises it.

Vitamin B6

Vitamin B6 is an important and vital vitamin that support the biochemical reactions in the immune system. There are quite a few foods that are rich in Vitamin B6 which include: Green vegetables and chickpeas, which is the main ingredient in hummus, chicken and cold water fish such as salmon and tuna.

Vitamin D

There are studies that show the immune system needs vitamin D to fight off viruses. You can get vitamin D from the sun. Vitamin D is in some foods as well, including fatty fish like salmon, tuna and mackerel. It is also found in small amounts in beef liver, eggs, cheese, and mushrooms.

Vitamin E

Vitamin E helps the body fight off infection because it is a powerful antioxidant. Foods that are rich in vitamin E include: Nuts (almonds, pine nuts, Brazil nuts, cashew nuts, etc..), seeds (Sunflower Seeds, pumpkin Seeds) and spinach.

If you are currently diagnosed with, or are at risk of the Coronavirus, Ozone Therapy could be a good fit for you. At Organies Genoeg, we administer Ozone Steam Therapy – a relaxing sauna experience that have 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.

Ozone Therapy

5 Natural Detox Drink Recipes That Work

Doing a detox means that you are eliminating toxic substances from your body. Before you begin any detox diet or use any natural detox drink recipes, I recommend checking with your doctor first.

It’s always a good idea, especially if there might be any health concerns. Studies show that detox drink recipes can help your body get rid of toxins. It brings your system back into a healthy balance. If you are looking to revive and rejuvenate yourself, this is for you. It will also help increase your overall well-being. Here are five natural detox drink recipes, just for you.

Lemonade Cleanse

Lemons contain ascorbic acid that helps assist in the cleansing process. This is an effortless detox drink to make!


  • 2 tablespoons of fresh, squeezed lemon juice
  • 2 tablespoons of pure maple syrup
  • Pinch of cayenne pepper in 236 ml of purified water.
  • I recommend you drink 6-8 glasses of this lemonade drink and eat nothing each day of your cleanse.

Green Detox Drink

This detox drink contains green vegetables. Green vegetables provide an effective natural body cleanse of the digestive system.


  • 3 Carrots
  • 3 Kale leaves
  • 2 Celery stalks
  • 2 Beets
  • 1 Turnip
  • Spinach bunch (Half bunch)
  • Cabbage (Half)
  • Parsley (Half bunch)
  • ½ Onion
  • 2 Garlic cloves

Blend everything together with water in a blender into a puree and enjoy.

Detox Dandelion Tea

Few people are aware that dandelions are a great source of vitamin A, potassium, iron, and calcium. Dandelion detox tea is a diuretic. In other words, it increases urine production. This process helps to remove toxins through your liver and kidneys.


Brew 2 teaspoons of crushed dandelion leaves in a cup of boiling water for about 10 minutes and enjoy

You can consume this drink daily.

Fresh Cranberry Juice

According to research, evidence suggests that drinking cranberry juice may help prevent UTI’s. It may also prevent ulcers in healthy people. Cranberry juice also contains a variety of vitamins and minerals such as: vitamin C, manganese, and antioxidants. That’s why cranberry juice has become such a popular detox drink.


  • Mix one-part cranberry juice in four parts water.
  • Add 1 tablespoon apple pectin.
  • Add 1 tablespoon psyllium fibre (to stimulate gentle intestinal elimination)
  • Two 474 ml glasses of full-strength juice can be safely consumed daily by healthy adults.

Fruit Detox Drink

Fruit contains lots of vitamins and minerals, and let’s not forget the high fiber content. Because of this, it’s a wonderful natural detox for the body. This recipe combines fruit, along with flax oil and lecithin. It gives you essential fatty acids while you detox.


  • 235 ml orange juice
  • 120 ml purified water
  • ½ cup banana
  • ½ cup strawberries
  • 125 ml cup yogurt
  • ½-inch slice of ginger
  • Small garlic clove
  • Tablespoon flax oil
  • Tablespoon lecithin granules
  • 1 tablespoon of freshly squeezed lemon juice (if you want)
  • 1 tablespoon of protein powder or spirulina powder

Combine all ingredients and blend together in your blender.

We recommend that you drink it daily.

As another alternative, detoxing with ozone therapy has a boosting effect on more than just one system. In fact, it boosts your immune, nervous, cardiovascular, and gastrointestinal. And that’s only to name a few!

Within a 30-minute session, we simulate a ‘fever’ in your body. Just like your body does naturally when you’re sick, you start sweating as your body tries to get rid of the ‘illness’. In this case, we’re getting rid of those horrible toxins, and flooding your system with those supercharged oxygen particles. The best part is that, by sweating out these toxins, your liver, kidney, and intestines are bypassed. This gives your system the much-needed rest it needs.

Do you need a detox session, or do you suspect you need a detox? Book a consultation with us, and we can get you prepared for your detoxification therapy cycle! You can reach us via our contact page, e-mail us directly at

Ozone Therapy

Lyme Disease Treatment

Most people aren’t aware of how Lyme disease works. Its transmission is also still a mystery. The disease is common in Asia, Europe and USA, but it can be transmitted anywhere where ticks are found. It is a rare disease, but it can be fatal if it isn’t diagnosed. Here’s a quick overview of how Lyme Disease can be transmitted:

There are four main bacteria species that come into play. They are called Borrelia burgdorferi, Borrelia mayonii, Borrelia afzelii and Borrelia garinii. If a tick carries any of these bacteria, they can transmit Lyme disease.

If that infected tick bites you, you will notice a bull’s eye rash or contact dermatitis developing on your body. This affects your heart, joints, nervous system and skin. The scary thing about Lyme disease is that it occurs in phases. In the early phases it starts at the site of the tick bite with a ring of redness that continually expands. It’s also worth mentioning that the stage of the disease depends on the symptoms.

If you spend a lot of time in wooded areas, or areas where ticks thrive, your chances to contract Lyme disease are higher. If you’ve been bitten, it can take a month or more for the symptoms to start appearing. There is no need to worry about it being contagious, because it’s not.

What are the symptoms?

After the tick bite a red bump often appears at the site of the bite. This is completely normal, and it usually goes away after a few days and it doesn’t mean you now have Lyme disease.

Lyme disease symptoms include:

  • Rash: Between 3-30 days after an infected bite, an expanding red area might appear. It will expand from the centre, and sometimes looks like a bull’s-eye pattern. Expands slowly and can spread to 30cm across. It is not painful or itchy.
  • Body aches, chills, fatigue, fever, and headaches. (Flu-like symptoms)

New signs and symptoms of Lyme infection might appear if untreated. They include:

  • Arthritis and Joint pain: Severe joint pain and swelling in your knees. The pain can shift from one joint to another
  • Back pain
  • You might develop inflammation of the membranes surrounding your brain (meningitis). It could cause neurological problems like Bell’s palsy (temporary/partial facial paralysis). It can also lead to numbness or weakness in your limbs. What makes it worse is that this could happen weeks, months or even years after infection.

Several weeks after infection, some people develop:

  • Heart problems, such as an irregular heartbeat and lasts for more than a few days or weeks
  • Eye inflammation
  • Liver inflammation (hepatitis)
  • Fatigue

How is it diagnosed?

If you live in an area known to have Lyme disease and you have been bitten by a tick, consult your doctor immediately.

Lyme disease can be very difficult to diagnose. That’s because a lot of its symptoms may look like something else. One important factor to keep in mind is that a tick bite is an important clue. Check yourself or have your doctor check you. Many patients don’t notice the bite marks and may get misdiagnosed.

What are your treatment options?

Even though Lyme disease is rare, it’s best to treat it in the early stages, because it can be deadly if left untreated. Early treatment is usually a course of oral antibiotics that you need to take for 14-to-21-days.

Can it be prevented?

A lot of research has been done over the years. A Lyme disease vaccine is in development, but no definite vaccine has been created. Unfortunately, it’s not available yet. You can read this article published on Forbes: “Lyme Disease Vaccine Could Be Ready In 4 to 5 Years”. But for now, the only way is to avoid exposure to infected ticks is to be aware.

Here are some tips to prevent tick bites:

  • If you go for a walk in an area that is bush or woodland, I recommend wearing long sleeves and tightly woven clothes.
  • Tuck your shirt into your pants and your pants into your boots or socks.
  • Try to keep the grass trimmed where possible
  • Apply tick repellent to your clothing, shoes and socks before you go into a tick-infested environment. (Please read the container carefully for possible side effects).
  • If you suspect that you’ve been exposed to a tick bite, act quickly. Look to see if you have any bite marks. Take a shower and shampoo your hair – this can help remove any attached ticks.
  • Make sure to check your clothes for ticks and should you find any wash them immediately in order to remove them. You can use methylated spirits to help with this process. You need to remove the head of the tick along with the body. Take special care to do that. Avoid tugging on the body too roughly when removing the tick, as this can result in the head staying behind. Rather, pull slowly and carefully.

Ozone Steam Therapy is an excellent alternative for Lyme disease treatment. It can help your body heal if you have Lyme disease. One of the main reasons is that ozone increases the amount of oxygen in the body. Because oxygen (O²) has two atoms, the three atoms in ozone (O³) supercharge the oxygen in the body to help it heal and boost your immune system.

Health News & Tips

5 Simple Ways To Help Get Rid Of Love Handles

To get rid of love handles is one of the more difficult things to do. Despite the name “love handles”, what is there to love?

It’s just another name for excess fat. It bulges on the sides of your waist and, sometimes, hangs over the top of your pants. We call it the dreaded muffin top, and it can be very hard to shake.

Everyone always tries the hard way to get rid of love handles. They do endless side crunches, torture their obliques, and hope for the best. The ideal targets are the muscles that run down the sides of your upper body.

I don’t mean to rain on your parade, but this is not an effective way to lose love handles. Most exercises won’t do the trick on their own.

The only way for you to get rid of your love handles for good is to make dietary, exercise, and lifestyle changes.

To help you out, I have made up a list to help get rid of love handles.

Cut out Added Sugar

When it comes to losing fat in any area of your body, healthy eating is vital. Cutting out added sugar is one way to clean up your diet.

A lot of food contains unnecessary sugars. Snacks like Cookies, candies, sports drinks, and sodas are your biggest culprits. However, this does not apply to the natural sugar found in healthy foods like whole fruit.

The scary thing is that added sugar is linked to a couple of health issues. Diabetes, heart disease, and metabolic syndrome are just some of these. By consuming too much added sugar, you increase the amount of body fat in the belly area.

Are you aware that most sugary foods are loaded with calories and contain very few nutrients? If not, then cutting back on added sugar in your diet can help reduce body fat. This includes the love handles.

Consume Healthy Fats

Eating healthy fats like avocados, fatty fish, nuts, olive oil, and seeds can help slim your belly.

Healthy fats have a great taste and help you feel full. That way you to eat fewer calories throughout your busy day.

If you replace foods low nutrients with healthy fats, it may help you lose body fat. Do something simple like adding a few slices of avocado to your meal.

A recent study showed that people who ate avocados regularly had less belly fat than those who don’t.

Yes, some healthy fats are high in calories, but add moderate amounts into your diet to help you shed pounds.

Fill up on Fiber

Beans, fruits, nuts, oats, and vegetables contain soluble fiber. By adding foods that are rich in soluble fiber may help you get rid of those stubborn love handles.

Consuming fibre makes you feel full for an extended period. How, might you ask? Fiber slows down digestion and decreases the feelings of hunger.

It’s worth mentioning that foods that are rich in fiber are usually also packed with nutrients. As a bonus, they’re good for the friendly bacteria in your gut.

Keep Moving Throughout the Day

Find simple and easy ways to burn calories throughout the day. It may shock you, but this is an excellent way to burn and lose excess body fat.

In today’s day and age, people lead sedentary lifestyles. In other words, we all work jobs that involve sitting for hours on end. Very few of us need to move around a lot. Several studies show that sitting for long periods isn’t good for you – or, for that matter, your waistline.

Getting into the habit of getting up and walking to the water cooler every half hour can have a big difference.

Using your smartphone or smartwatch is a great way to keep track of your steps. There’s a lot of new technology that will help you keep track of how much you move through the day.

Eat Whole Foods

One of the simplest ways to get rid of love handles is by eating a diet rich in whole foods and unprocessed foods.

Highly processed foods, like Fast food, fried foods, sweets, and TV dinners, are not good! Try to avoid processed foods like these. They tend to have lots of ingredients that are not good for your health.

There are studies that show people who eat a lot of processed foods have at a more significant risk of obesity. They’re also at risk of chronic diseases like diabetes and heart disease.

Fruits, lean proteins, nuts, seeds, vegetables, and whole grains are healthy whole foods. Consuming whole, natural foods and adding them to your daily diet is an excellent way to shrink your waistline.

Rather than consuming ready made dishes, instead, prepare meals that are made with whole foods at home. This another great way to lose those love handles.

The Bottom Line

As you can see, there are many simple and natural ways to get rid of love handles.

You can slim your waistline with a little effort. Try a new exercise routine or eat fewer processed foods. Add a little more fiber to your diet and enjoy the results!

To lose fat and keep it off, you must make lasting changes to your diet, exercise routine, and lifestyle.

Remember, making one change, no matter how small, can have an impact. But if you combined exercise, food and lifestyle changes, you’ll a better chance of losing your love handles for good.

With our fat freezing sessions, you can finally reclaim your old jeans proudly. If you would like to find out if you are a candidate for fat freezing, contact us today to book a consultation.

Health News & Tips

Varicose Veins Treatment: The Natural Way

Gathering up the confidence to wear shorts can be extremely hard when you have varicose veins. These are veins that have weak walls or malfunctioning valves that cause blood to pool in certain areas. That causes the vein to enlarge.

Varicose veins affect both men and women, and usually occur due to the following reasons:

  • heredity
  • long periods of standing
  • being overweight
  • birth control pills
  • hormonal changes during a pregnancy
  • chronic constipation

They can:

  • cause pain
  • tiredness
  • restlessness
  • burning
  • tingling
  • throbbing
  • heaviness feelings in the legs

It’s one of the main reasons that cause people to experience self-consciousness.

There are alternative treatments available, like Ultrasonic Cavitation treatment, that can treat varicose veins. Here’s a list of home remedies that you can use to reduce their appearance and discomfort:

Apple Cider Vinegar

Apple cider vinegar has a lot of health benefits and is a natural cleansing solution that can improve blood flow and circulation.

How to use:

Gently massage directly on the varicose veins area. Do this before you go to bed in the evening, and again when you wake up in the morning. That will help to decrease the swelling.

Cayenne Pepper

Cayenne pepper is a rich source of vitamin C and bioflavonoids. It can increase blood circulation and help lessen the pain of swollen veins. That’s why cayenne pepper is considered an excellent treatment for varicose veins.

How to use:

Mix one teaspoon of cayenne pepper powder and one cup of hot water or fruit juice. I prefer the fruit juice option, since cayenne pepper has a strong, burning taste. Don’t forget to stir! Drink it three times a day for one to two months. Hot Tip: Drink it like you would drink a shot – quickly, and in one go! Better yet, get natural cayenne pepper capsules; they won’t burn as much on the way down.

Olive Oil

By applying olive oil directly on areas with varicose veins can help increase blood circulation and reduce inflammation and pain.

How to use:

Simply mix an equal amount of extra virgin olive and vitamin E oil or castor oil, warm it up a bit, and massage the veins with the mixture for a few minutes. You can do this for two months, applying the mixture twice a day.

Tip: when you massage the oil into your skin, use a circular motion. This increases the blood flow.


Garlic helps your body to break up and get rid of toxins. It is also helps to reduce inflammation caused by varicose veins.

How to use

Combine six garlic cloves (sliced), add to orange juice (freshly squeezed, preferably) and two tablespoons of olive oil. Allow the mixture to sit for twelve hours. Stir well and apply to affected area.

Social Tip: avoid public areas.

Witch Hazel

One of the benefits of Witch hazel is that it can help to strengthen the blood vessels, directly fighting the cause of varicose veins. It can also help to tighten, strengthen and decrease inflammation in the veins, as well as improve blood flow.

How to use:

Soak a cloth in witch hazel and leave it on the affected area for a few minutes. Reapply as necessary.

These home remedies are great, but they may not treat varicose veins completely. Ultrasonic Cavitation treatment can be used on small veins, which connect to the larger veins and produces a dramatic result.

At Organies Genoeg, we offer Ultrasonic Cavitation as one of our therapies. Contact us today to book your session, and finally say goodbye to unsightly varicose veins!

Ozone Therapy

Treatment For Fibromyalgia: How Ozone Therapy Can Help

There are many causes for chronic pain. Unfortunately, many of these illnesses and disorders don’t leave any signs other than the symptoms that the sufferer feels. One of these conditions is Fibromyalgia, a disorder that causes near debilitating pain. Unfortunately, treatment for Fibromyalgia isn’t very common, and often focuses more on the symptoms than the cause. That’s not for lack of trying, but due to the fact that no one is really sure what causes Fibromyalgia.

What is Fibromyalgia

Fibromyalgia is a disorder that is characterized by widespread musculoskeletal pain. It’s often accompanied by fatigue, memory and mood issues.

The symptoms of fibromyalgia are widespread pain and tenderness to light touch, and usually moderate to severe fatigue. People with fibromyalgia may also experience:

  • heightened sensitivity of the skin (also called allodynia),
  • needles and pins
  • prolonged muscle spasms
  • weakness in the limbs
  • nerve pain

Chronic sleep disturbances are also characteristic of Fibromyalgia, and not just because of pain or discomfort. A sleep disorder known as Alpha-Delta sleep is often the cause – as proposed by most studies and research. This is a condition that frequently interrupts your deep sleep state by bursts of brain activity that simulate being awake. Additionally, deeper sleep stages are dramatically reduced as well.

There are a lot of patients that experience cognitive dysfunction, a.k.a brain fog, that suffer from:

  • impaired concentration and short-term memory consolidation
  • impaired speed and performance
  • inability to multitask
  • cognitive overload

Experts suspect that this is directly related to the sleep disturbances experienced by patients who suffer from Fibromyalgia. However, the relationship between the two has yet to be established.

While people with Fibromyalgia commonly have widespread pain, they can experience more localised pain. This pain can be in the back, hips, neck or other areas. Many patients who suffer from Fibromyalgia also experience varying degrees of temporomandibular joint disorder, although patients do not always experience all the symptoms.

How Does Ozone Therapy Help?

Ozone therapy can help relieve the symptoms of Fibromyalgia. It’s not a treatment for Fibromyalgia itself, mainly because the cause is unknown. However, it’s excellent relief for the symptoms.

We introduce ozone via steam. Your skin absorbs it while you rest. You relax in our Ozone Steam Chamber while the Ozone does its work. The ozonated steam immediately gets to work to relieve the symptoms.

Ozone Therapy helps improve circulation by breaking down arterial plaque, and boosts your immune system by stimulating the production of white blood cells. It also helps with cleansing your liver, and immediately starts the healing process for many chronic disorder like Fibromyalgia. Remember, Ozone does not treat the cause! It does serve as a treatment for Fibromyalgia symptoms and pain.

Ozone Therapy can help you in your fight against the signs and symptoms of fibromyalgia. Ozone has the ability to:

  • neutralize toxins and impurities in the body
  • improve blood circulation
  • increase oxygen levels in the muscles
  • reduce inflammation
  • act as an antioxidant
  • energize the mind and body
  • significantly reduce pain

If you are currently diagnosed with, or are at risk of Fibromyalgia, Ozone Therapy could be a good fit for you. At Organies Genoeg, we administer Ozone Steam Therapy – a relaxing sauna experience that have 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.


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