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Charne Smit Registered Dietitian, Cnr Trichardt and Northrand Road, Boksburg (2026)

Q: What is the address?

Cnr Trichardt And Northrand Road

14/11/2025

World Diabetes Day 2025: Raising Awareness, Inspiring Action 💙

Today, on World Diabetes Day, we come together to shine a light on one of the world’s fastest-growing health challenges—diabetes. Whether we live with it ourselves, know someone who does, or simply want to build a healthier future, today is a reminder that awareness and early action can save lives.

💙What Is Diabetes?

Diabetes is a chronic condition where the body either doesn’t produce enough insulin or cannot use it effectively. Without proper management, high blood sugar levels can lead to heart disease, kidney damage, vision loss, nerve complications, and more.

But the good news? With awareness, early detection, and lifestyle changes, diabetes is manageable—and type 2 diabetes is often preventable.

💙Know the Warning Signs and be alert to symptoms such as:

Increased thirst and hunger
Frequent urination
Unexplained weight loss
Fatigue
Blurred vision

If you or someone you know is experiencing these symptoms, consider scheduling a check-up.

💙Small Steps Make a Big Difference:
Preventing or managing diabetes doesn’t require perfection—just consistency:

Choose whole foods, fruits, vegetables, and lean proteins
Stay active: even 30 minutes of walking helps
Reduce sugary drinks and processed snacks
Get regular check-ups and blood sugar screenings

💙Support Those Living With Diabetes:

A little understanding goes a long way. Support friends and family by learning about diabetes, encouraging healthy habits, and helping reduce stigma. Together, we can create a world where everyone living with diabetes receives the care and compassion they deserve.

Charnè Smit
Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

20/10/2025

THE VICIOUS CYCLE OF FAD DIETS: WHY QUICK FIXES FAIL

In a world of instant gratification, the promise of rapid weight loss through fad diets is incredibly tempting. From detox teas to keto, juice cleanses to carnivore diets, these popular eating patterns often go viral on social media – but are they sustainable, healthy, or safe?

As a registered dietitian, I see firsthand the physical and emotional toll that fad diets take on individuals. Let’s explore the science behind this cycle and why it’s time to break free from it.

🔄 Understanding the Fad Diet Cycle - Fad diets usually involve:

• Severely restricting calories or entire food groups
• Promising rapid, dramatic weight loss
• Relying on unbalanced or non-evidence-based nutrition advice
• Often promoted by celebrities or influencers, not qualified health professionals

📉 Initially, you may lose weight quickly due to water loss, muscle breakdown, or caloric restriction. However, this is rarely fat loss, and it’s not sustainable.

Once the body perceives a threat of starvation, metabolic adaptation occurs – your metabolism slows down, hunger hormones increase, and the urge to binge becomes stronger.

This leads to:
1. Rapid regain of weight (often more than was lost)
2. Feelings of failure, guilt, and frustration
3. Starting another diet… and the cycle continues

This cycle affects more than just your waistline. Fad dieting can lead to:
• Disordered eating patterns (e.g. binge eating, food obsession)
• Body dissatisfaction and low self-esteem
• Anxiety around food and social eating
• Increased risk of eating disorders

Research shows that repeated dieting is a strong predictor of long-term weight gain, not loss.
Registered dietitians are ethically and professionally bound to provide individualised, evidence-based nutrition care.

✅ Sustainable weight management involves:
• Balanced, nutrient-dense meals from all food groups
• Regular physical activity
• Behavioural and lifestyle changes
• Emotional support and realistic goal setting

❌ We do not endorse extreme diets, unregulated supplements, or meal plans that fall below recommended energy requirements.

👉 Work with a registered dietitian to build a healthy relationship with food
👉 Focus on health, not just weight
👉 Prioritise consistency over perfection
👉 Practice gentle nutrition and mindful eating

Your health is worth more than a quick fix.

Charnè Smit
Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

07/10/2025

💧 Think you are drinking enough water? Think again. 🧠

Did you know that even mild dehydration can mess with your focus, energy levels, AND mood?

Here’s a quick hydration check:

💧 Do you often feel tired in the afternoon?
💧 Do you get headaches out of nowhere?
💧 Is your p*e darker than pale yellow?
💧 Do you forget the last time you drank plain water?

If you checked any of these… it might be time to grab a glass. Or two. 🚰

💡 Pro tip: Try drinking a glass of water first thing when you wake up.

💬 How do YOU remember to stay hydrated during the day?

Charnè Smit
Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

01/09/2025

SALAD JARS: HEALTHY MEALS MADE EASY

Looking for a quick, healthy, and portable meal? Salad jars are the perfect solution! Layered in a glass jar, these salads stay fresh for days, making them ideal for meal prep, work lunches, or grab-and-go snacks.

The secret is in the layering—keeping wet ingredients at the bottom and delicate greens at the top. This prevents sogginess and keeps everything crisp until you’re ready to shake and eat.

How to Build the Perfect Salad Jar:

1️⃣ Dressing (Bottom Layer): Start with 2–3 tablespoons of your favourite dressing.
2️⃣ Hearty Ingredients: Add chopped veggies that won’t absorb the dressing quickly (e.g., carrots, cucumber, bell peppers, cherry tomatoes, red onion).
3️⃣ Protein & Grains: Next, add cooked chicken, tuna, tofu, chickpeas, lentils, quinoa, or whole grains like brown rice or bulgur.
4️⃣ Softer Veg & Extras: Add avocado, roasted veggies, olives, shredded cheese, nuts, seeds, or dried fruit.
5️⃣ Greens (Top Layer): Finish with your leafy greens—spinach, rocket, kale, or lettuce. Keep them away from the dressing until you’re ready to eat.

Tips:
✅ Use wide-mouth jars for easy layering and eating
✅ Store in the fridge for up to 4 days
✅ Shake well before serving (or pour into a bowl if preferred)

🥗 3 Easy Salad Jar Ideas:
1. Mediterranean Chickpea Salad
• Lemon vinaigrette
• Cherry tomatoes, cucumber, red onion
• Chickpeas, quinoa
• Feta, olives
• Baby spinach

2. Mexican-Inspired Jar
• Lime-coriander dressing
• Corn, black beans, red pepper
• Brown rice
• Avocado, grated cheese
• Romaine lettuce

3. Asian Noodle Salad
• Sesame-ginger dressing
• Shredded carrots, red cabbage, spring onion
• Rice noodles, edamame
• Peanuts, coriander
• Mixed salad greens

Charnè Smit
Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

21/07/2025

Nutrition and High Blood Pressure: Why Seeing a Dietitian Matters

High blood pressure ( ) is often called the “silent killer” because it can go unnoticed for years while quietly damaging the heart, kidneys, and blood vessels. The good news? Nutrition and lifestyle changes can make a powerful difference — and that’s where a registered dietitian plays a crucial role.

How Nutrition Impacts Blood Pressure:

🧂 Reduce Salt Intake: Excess sodium can raise blood pressure. A dietitian can help you identify hidden sources of salt in everyday foods and suggest healthier alternatives.

🥗 Focus on Whole Foods: A diet rich in fruits, vegetables, whole grains, and lean proteins supports heart health and can lower blood pressure.

🥑 Healthy Fats & Oils: Replacing saturated fats with healthier fats (like those from nuts, seeds, and olive oil) can also help control blood pressure and cholesterol.

🍻 Limit Alcohol & Processed Foods: Both can contribute to high blood pressure and should be managed mindfully.

Managing hypertension isn’t just about cutting out salt — it’s about building a balanced, nourishing lifestyle. If you or a loved one is living with high blood pressure, speak to a registered dietitian. Your heart will thank you. Always consult a before making major changes to your diet, especially if you have any underlying health conditions.

Charnè Smit
Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

13/05/2025

DO DETOX DIETS REALLY WORK?

You’ve probably seen the ads “7 day juice cleanse” or “Get a flat tummy with detox tea” – all promising to rid your body of toxins and leaving you feel lighter, healthier and full of energy.

As a Registered Dietitian, I often get asked whether detox diets really works? Well, the short answer, your body is already designed to detox itself – no special juices or supplements required!

WHAT DOES THE SCIENCE SAY?
Your body is already equipped with an efficient detox system – your liver, kidneys, lungs and digestive tract all play a crucial role in removing waste and harmful substances. To date, there is limited scientific evidence to support the idea that detox diets improve this natural process. Studies have not conclusively shown that detox programs significantly enhance toxin elimination or provide long-term health benefits. In some cases, they may lead to temporary weight loss, but this is often due to fluid loss or muscle breakdown – not sustainable fat loss.

WHAT IS THE POTENTIAL RISK?
Detox diets can pose health risk, particularly if they are extreme or followed for prolonged periods. These risks include nutritional deficiency, low energy levels, digestive issues, and disordered eating patterns. It is also worth noting that many commercial detox products are not regulated and may contain ingredients that are not scientifically tested or safe.

A MORE BALANCED APPROACH
Supporting your body’s natural detoxification processes with a balanced lifestyle is safer and far more effective than any restrictive diet. Focus on long-term sustainable habits, eat a variety of whole, minimally processed foods, stay hydrated and limit alcohol and highly processed foods.

Always consult a before making major changes to your diet, especially if you have any underlying health conditions.

Charnè Smit
Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

02/12/2024

Meet the Team Behind Your Care!

At Equilibrium Health, we believe that the best care comes from a team approach. Our dedicated general practitioners, dietitian, and physiotherapist collaborate to ensure you receive holistic, patient-centered care. We’re all about treating the whole person, not just the symptoms.

📍 Address: 67 Brahman Ave, Westfield, Lethabong, 1609
📞 Call us: 010 500 7541
🌐 Website: https://eqhmedical.co.za/healthcareprofessionals/
Meet our team and see what personalized, coordinated care can do for you! 💼

21/09/2024

🌟 Visit Our New Website! 🌟
Looking for trusted medical care that puts your health first?

🩺 Explore our services
🏥 Meet our dedicated team
📅 Book an appointment

Your journey to better health starts here! Check out our website now: www.eqhmedical.co.za

28/11/2023

HEALTHY EATING FOR WEIGHT LOSS

A favours natural, unprocessed foods over pre-packed meals and snacks. Keeping your meals balanced provides your body with all the nutrients and minerals it needs to function best.

Certain foods are high in sugar and/or fat. They can be refined and lack essential nutrients such as protein, fibre, vitamins and minerals. These foods can make difficult but also, they can be associated with nutritional and health risks.

The type of foods you eat regularly makes a big impact to support weight loss. Include foods that have health benefits and will lower your risk for chronic lifestyle diseases.

If you find it difficult to lose weight, seek help from a to guide and support you. Dietitians offer advice based on the latest research on food choices to help you improve your health and general wellbeing.

Charnè Smit
Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

22/11/2023

BLUEBERRY POWER

Plump, juicy and sweet. Though miniature in size, they are really proof that good things come in small packages. They are not just delicious, but they are total health powerhouses.

HEALTH BENEFITS
💙Promotes cardiovascular health
💙Maintains memory function and prevents cognitive degeneration
💙Possess anti-cancer benefits
💙Improves overall immune support
💙Regular intake has been associated with lower blood pressure
💙Has anti-inflammatory properties
💙Promotes gut health by promoting certain intestinal bacteria

BLUEBERRY NUTRITION
💎Good source of fibre
💎Low GI fruit
💎Excellent source of Vitamin A and C, potassium, folate and manganese
💎Particularly high in phyto-components, such as flavonoids which are responsible for antioxidant and anti-inflammatory activities

HOW TO USE
💡Use them fresh, frozen or dried
💡Add them to oats, yogurt, cereals, porridge, dessert, smoothies and salads.

😋 Personally, I love to cook frozen berries in my oats. Afterwards, I top my berry-oats with some cinnamon and yogurt

Charnè Smit
Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

23/08/2023

CRAVING SUGAR?

Do you find yourself having a sudden urge for sugar? happen all the time. And yes, it’s normal to get sugar cravings, as long as it is not affecting your overall diet. If you find that your cravings are getting the better of you, it’s time to take action.

There are many reasons why we get that intense need for sugar. This can be prompted by physiological and psychological reasons. When we know what the trigger or cause is, we can control the urge much better.

🥗 Consume a nutritionally well balanced diet
🍎 Have healthy snacks such as fruit, yogurt or small handful of nuts handy to prevent snacking on unhealthy alternatives
💡 Ensure you are eating enough food with adequate amount of energy
🌽 Include complex carbohydrates and eat foods high in fibre
🥜 Eat lean protein and healthy fats regularly
🦖 Keep sugary foods out of reach
😴 Get enough sleep – I can’t stress the importance of a good night’s rest
😋 Stop restricting yourself and allow yourself permission to have a treat
🔔 Make sure you aren’t eating sugary foods for emotional reasons
⏸️ Practise mindful eating and be in the presence with your meal
🏆 Get your body moving – exercise can in some ways help you deal better with cravings
💎 Most importantly, remember to be kind to yourself

Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

25/07/2023

PACKING A HEALTHY LUNCHBOX FOR SCHOOL

Packing a for school is important for children. It will help them grow adequately and have sustained energy to concentrate and learn. Teaching children good nutrition from a young age also helps them to set healthy eating habits in the future.

Keep the following food groups in mind:

🍞Starchy foods: Good source of energy. They also contain fibre and essential vitamins and minerals needed for growth and development.

🧀Protein: Essential for growth and development and influences all major body functions.

🍌Fruit and vegetables: Important for essential vitamins, minerals and fibre. Helps to keep the immune system strong.

🥛Dairy: Important for strong bones and teeth.

🥑Healthy fats: Good source of energy. Helps to protect your organs and keeps your body warm.

If your child has any specific dietary requirements or you need some assistance with their child’s dietary needs, talk to a .

Remember, mealtimes should be nutritious, fulfilling and most importantly, enjoyable. Plan their meals ahead of time, focusing on the best nutrition for your child.

Registered Dietitian
www.csdietitian.co.za
charne@csdietitian.co.za

Charne Smit Registered Dietitian

14/11/2025

20/10/2025

07/10/2025

01/09/2025

21/07/2025

13/05/2025

02/12/2024

21/09/2024

28/11/2023

22/11/2023

23/08/2023

25/07/2023

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