Chantelle van der Merwe Registered Dietitian

15/11/2025

The holidays are coming in hot — but your healthy habits don’t need to melt away with the year-end chaos. 🎉
Here’s your reminder: you can enjoy the season and stay on track. It’s not about saying “no” to everything… it’s about keeping the balance in the fun. ✨

No more all-or-nothing.
No more “I’ll start again in January.”
Realistic healthy living means there’s room for everything — including carrot cake for breakfast. 😉

This season, choose:
💧 Drinks + hydration
🍰 Treats + nourishing meals
📺 Netflix + a walk, swim, or dance-off
🌞 Fun + mindfulness

You’ve worked too hard this year to let the festive frenzy derail you. Make your healthy habits work with your life, not against it — especially now.

Healthy, fun, and delicious absolutely belong in the same sentence — and the same lifestyle.

Read more here: http://www.essnutriments.co.za/healthy-living-blog/realistic-healthy-living-keep-the-balance-through-the-holidays

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life

01/11/2025

GI vs GL: Why portion size is the missing piece in better glucose regulation🍎➡️📊
Most people know about the Glycaemic Index (GI) — how fast carbs raise blood sugar — but few think about Glycaemic Load (GL). GL combines speed with how much you actually eat. That means even low-GI, healthy carbs can raise blood sugar if the portion is too large. Understanding your personal carb threshold and pairing carbs with fiber, protein, and fat can help you keep glucose steady — without cutting out your favorite foods.
Learn more here about GI vs GL : http://www.essnutriments.co.za/diabetes-living-well-blog/gi-vs-gl-why-both-matter-for-blood-sugar-and-portion-control

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life ​

28/10/2025

Whether you’re newly diagnosed or have been managing diabetes for years — we all hit moments where it just feels overwhelming. 💙
You’re not alone. Living with diabetes means constantly thinking about glucose levels, food choices, and balance — and that can be a lot.
Leave your comment below 👇 — let’s talk about what feels most challenging for you right now. You might be surprised to see how many others feel exactly the same way! Take that small leap and share your experiences — this is a safe space to connect, learn, and support each other.
As a dietitian with 10 years’ experience, I’ve seen it all — from clients feeling restricted or confused by all the nutrition noise, to those thinking healthy eating has to be expensive. And with year-end functions and holidays around the corner, it’s easy to feel like you constantly torn between enjoying the season or feeling like you need to keep giving up your favourite foods to keep your glucose levels steady.
But I don’t want to put words in your mouth — I want to hear your story. What’s been your biggest challenge with food and glucose management? Let’s share thoughts, tips, and tricks to make this journey a little easier — together. 💬
https://www.instagram.com/chantellevdm_diabeteshealth/

21/10/2025

Reaching your daily fiber goals just got easier!
Most of us don’t hit the mark — women need around 25g and men 35g of fiber per day — but adding a little psyllium husk can make a big difference.

👉 Psyllium is a soluble fiber that supports:
✨ Digestive health (goodbye, bloating + constipation)
❤️ Heart health (helps lower LDL cholesterol)
💪 Balanced blood sugar
⚖️ Weight management (keeps you fuller for longer)

💡 1 tablespoon (16g) of psyllium gives you about 6g of fiber — that’s a quarter of your daily goal!

Start low, go slow, and always drink plenty of water 💧 when using psyllium.
If you have chronic kidney disease, PKU, or a bowel condition, check with your dietitian first.

Read more here: http://www.essnutriments.co.za/diabetes-living-well-blog/the-simple-fiber-fix-with-big-health-payoffs

PMID: 28252255

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life

14/10/2025

Living with diabetes doesn’t have to feel overwhelming!

Did you know people with diabetes make up to 180 extra health decisions every day? From meals to exercise to medications, it’s a lot to manage — and it can take a toll on both your body and mind.

You don’t have to do it alone. With the right healthcare team, realistic goals, and a little self-kindness, you can manage your diabetes with confidence — without all the food noise and overwhelm.

💡 Tips to start today:

Be kind to yourself — blood glucose fluctuations are normal

Find a healthcare team that listens and supports you

Set small, achievable goals and celebrate the wins

Reach out for emotional support if diabetes starts to feel heavy

With guidance and support, you can thrive every day.

Registered Dietitian (SA). PG Dip Diabetes Management (UK). Combining creativity and expertise to manage diabetes better and practically.

14/10/2025

🍲 Healthy Eating on a Budget: Recipes for R40 or Less! Click the link in the post below to Download

It’s National Nutrition Week 2025 (9–15 October) — a time to celebrate the power of good food in keeping ourselves, our families, and our communities healthy.

This year’s theme, Food for Health, Health for All, reminds us that everyone deserves access to safe, nutritious, and affordable meals — no matter your income or background.

Eating well doesn’t have to be expensive or complicated. We’ve put together a collection of delicious, budget-friendly recipes costing R40 or less per person, made with simple everyday ingredients.

Small changes add up — and nourishing your body shouldn’t be a luxury.

!! Click here to download the recipes and start cooking healthy meals for your family today: http://www.essnutriments.co.za/healthy-living-blog/food-for-health-health-for-all

SHARE WITH YOUR FRIENDS. SPREAD THE FOOD LOVE :)

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life

02/09/2025

What Does Glycemic Index (GI) Really Mean? 🤔

GI is NOT about how many carbs a food has — it’s about how quickly those carbs are absorbed into your bloodstream.

🍞 High GI foods → absorbed quickly → rapid blood sugar spike ⚡️
🥑 Low GI foods → absorbed more slowly → steadier blood sugar ✅

👉 Why does this matter?

Low GI foods can reduce the risk of glucose spikes & crashes

They help with more stable energy, mood & appetite

⚠️ But here’s the catch:
Even low GI foods still contain carbs! Eating too much (e.g., 4 slices of seeded bread instead of 2) can still raise your blood glucose above your target.

✨ The secret?

Focus on both GI + portion size

Monitor your blood sugars regularly to learn how your body responds — everyone’s carb tolerance is different.

Remember: your “ideal portion” may not be the same as someone else’s.

Practical tip:
✅ 1 slice low GI bread + protein such as peanut butter = steady energy
❌ 4 slices low GI bread = spike (even if it’s “healthy”)

26/08/2025

🥄✨ Chai Latte Overnight Oats – your new busy-morning hero!
Creamy, spiced, and packed with goodness for your gut and brain. Prep it the night before and wake up to a nourishing breakfast that keeps you full and focused.

🌱 Why you’ll love it:
✔ High-fiber oats + chia for lasting fullness
✔ Plant-based omega-3s for fighting inflammation
✔ Antioxidant-rich warming spices
✔ Protein-packed Greek yogurt
✔ Bonus brain boost: stir in creatine (5g) for memory + focus

Make mornings simple, delicious, and smart! 🧠💛

👉 Get the full recipe here: http://www.essnutriments.co.za/healthy-living-blog/chai-latte-overnight-oats-a-nourishing-start-to-your-day

Registered Dietitian (SA). Dedicated to helping you live healthier — one simple, sustainable step at a time.

26/08/2025

💡 Creatine for Memory: Just a Gym Supplement or a Brain Booster Too?
We usually link creatine to athletes and muscle gains, but new research suggests it might also support memory and brain health—especially in older adults and during times of stress. Curious if this simple supplement could do more than fuel workouts? 🧠✨ Let’s break down the science in everyday terms.

👉 Read more here: http://www.essnutriments.co.za/healthy-living-blog/creatine-for-memory-is-it-all-hype-or-worth-considering

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life ​

17/07/2025

Beef, vegetable and Lentil Soup: The Ultimate Winter Warmer for Fullness, Immunity, and Craving Control
Get your Recipe here: http://www.essnutriments.co.za/healthy-living-blog/beef-lentil-soup

Registered Dietitian (SA). Dedicated to helping you live healthier — one simple, sustainable step at a time.