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Monday 08:00 - 17:00 Tuesday 08:00 - 17:00 Wednesday 08:00 - 17:00 Thursday 08:00 - 17:00 Friday 07:30 - 15:00

Sarlene Zwarts Dietitian & Associates

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Sarlene Zwarts Dietitian & Associates

We are passionate dietitians in Centurion. We love to assist people to improve quality of life with a healthy lifestyle. Nutrition Health Wellness

24/11/2025

Exercise is Medicine: The Powerful Prescription We Often Forget

Regular physical activity has been shown to:

Help regulate blood sugar levels and improve insulin sensitivity
Lower risk of heart disease and stroke by up to 35%
Reduce blood pressure and improve cholesterol profiles
Support weight management and metabolic health
Boost mood and reduce symptoms of depression and anxiety
Strengthen muscles and bones, improving overall mobility

For Diabetes Management: Movement Matters
For those with diabetes or prediabetes, exercise is particularly powerful:

Even a 10-minute walk after meals can help reduce blood sugar spikes
Resistance training helps muscles absorb glucose more efficiently
Regular activity may reduce medication needs for some people
Exercise combined with proper nutrition creates a powerful health strategy

Finding Your Exercise "Prescription"
The best exercise "prescription" is one you'll actually take! Consider:

Activities you genuinely enjoy
Starting small and building gradually
Combining different types of movement (cardio, strength, flexibility)
Making it social by exercising with friends or in group settings
Working with professionals to create a safe, effective plan

Diet and Exercise: Better Together
While exercise is powerful, pairing it with proper nutrition multiplies the benefits. A registered dietitian can help create an eating plan that supports your activity goals.

Contact Sarlene Zwarts, Registered Dietitian
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

Movement is medicine we can all access! What small step will you take today?

21/11/2025

High blood sugar levels can damage nerves throughout your body, particularly in your legs and feet.

This condition, called peripheral neuropathy, affects up to 50% of people with diabetes and can lead to:

Numbness or reduced sensation (making injuries harder to notice)
Tingling or burning sensations
Balance problems and difficulty walking
Increased risk of ulcers and infections
In severe cases, amputation may become necessary

Early Detection is Key
Many people don't realize they have diabetes until complications like neuropathy appear. Warning signs to watch for include:

Persistent numbness or pain in your feet
Cuts or sores that heal slowly
Unexplained leg pain, especially at night
Changes in the shape or appearance of your feet

Protecting Your Legs and Feet
If you have diabetes or are at risk, these steps can help protect your lower limbs:

Check your feet daily for cuts, blisters, or sores
Keep blood sugar levels well-controlled
Get regular foot exams from a healthcare professional
Wear proper footwear and avoid going barefoot
Follow a balanced eating plan designed for blood sugar management

Professional Guidance Makes a Difference
A registered dietitian can help you develop an eating plan that manages blood sugar levels while still enjoying food you love.

Contact Sarlene Zwarts, Registered Dietitian
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

Share this post to help someone recognize these warning signs early!

17/11/2025

Your most powerful prescription may not come from a pharmacy but from your kitchen. The nutrients you consume daily influence nearly every biochemical process in your body.

The Natural Pharmacy in Your Kitchen

Looking at this image of vegetables in a capsule reminds us that whole foods contain therapeutic compounds that can:

Reduce inflammation: Bell peppers, cabbage, and cauliflower contain antioxidants that help manage chronic inflammation, a driver of many diseases
Support gut health: The fiber in vegetables feeds beneficial gut bacteria, strengthening your microbiome—which influences everything from immunity to mood
Regulate blood sugar: Non-starchy vegetables like cauliflower, cabbage, and bell peppers have minimal impact on blood glucose while providing essential nutrients
Protect cardiovascular health: The potassium in vegetables helps maintain healthy blood pressure, while their fiber can help manage cholesterol levels
Strengthen immunity: The various phytonutrients in colorful vegetables support your body's natural defense systems

Precision Nutrition: Beyond "Eat Your Veggies"
A registered dietitian approaches food as medicine with scientific precision. Rather than general advice, we can help you understand:

Which specific foods support your unique health profile
How to prepare them to maximize nutrient availability
The timing of meals to optimize your body's response
How to combine foods for synergistic health benefits

A Sustainable Approach to Wellness

Unlike trendy supplements or restrictive diets, focusing on nutrient-dense whole foods creates a foundation for long-term health that's both effective and enjoyable.

Remember: The most powerful medicine often doesn't come with a prescription or side effects - it comes with recipes!

Want to learn how specific foods can address your unique health needs?

Let's create a personalized nutrition plan that harnesses food's natural healing properties.
Sarléne Zwarts, Registered Dietitian
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

14/11/2025

💙 World Diabetes Day - November 14 💙

Did you know that what you eat can be your most powerful medicine?
Living with diabetes—or preventing it—doesn't mean giving up the foods you love. It means making informed choices that empower your health.

As your registered dietitian, I'm here to help you:

✅ Create delicious, balanced meal plans that stabilize blood sugar
✅ Navigate food choices with confidence, not confusion
✅ Understand how different foods affect YOUR unique body
✅ Enjoy eating while managing or preventing diabetes

This World Diabetes Day, take control of your health—one plate at a time.

Whether you're living with Type 1, Type 2, or looking to prevent diabetes, personalized nutrition guidance can transform your journey.

Ready to make food your ally? Let's talk. 💚
🍎 DM or call to book your consultation

📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

10/11/2025

Diabetes and Your Feet: A Crucial Connection

Diabetes affects more than just blood sugar - it impacts your entire body, including your feet. Understanding this connection can help prevent serious complications.

Why Your Feet Need Special Attention With Diabetes

When blood sugar levels remain elevated over time, two key issues can develop:

Nerve damage (neuropathy): Can reduce sensation in your feet, making it difficult to feel cuts, blisters, or pressure points

Reduced circulation: Limits your body's ability to heal wounds and fight infections

Together, these changes make your feet particularly vulnerable to complications that could start with something as simple as a blister or ingrown toenail.

Nutritional Approaches to Protect Your Feet

As a dietitian, I focus on how nutrition can help safeguard foot health for people with diabetes:

Blood sugar management: Consistent carbohydrate intake paired with adequate protein and healthy fats helps maintain stable glucose levels

Anti-inflammatory foods: Colorful fruits and vegetables, omega-3 rich foods, and spices like turmeric and ginger may help reduce inflammation that contributes to nerve damage

Circulation-supporting nutrients: Foods rich in vitamins C and E, as well as flavonoids found in berries and citrus, support blood vessel health

Adequate hydration: Proper fluid intake supports circulation throughout your body, including your feet

Red Flags to Watch For
Don't ignore these warning signs:

Changes in foot color or temperature
Swelling in the feet or ankles
Persistent pain or tingling
Cuts or sores that heal slowly
Cracks between toes or on heels

Remember: Small problems can become serious quickly when you have diabetes. Early intervention is key to preventing complications.

Looking for personalized guidance on using nutrition to manage diabetes and protect your long-term health? Let's work together to create an eating plan that helps you thrive.

Sarléne Zwarts, Registered Dietitian
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

07/11/2025

The Sweet Truth About Diabetes

Did you know that excessive sugar consumption can contribute to developing Type 2 diabetes?

Understanding the Silent Threat

Diabetes affects millions of South Africans, often without obvious symptoms in its early stages.

When left unmanaged, it can lead to serious complications including:

Heart disease
Vision problems
Kidney damage
Nerve damage
Poor wound healing

Prevention is Better Than Treatment
Small lifestyle changes can make a big difference in preventing Type 2 diabetes:

Maintain a balanced diet rich in whole foods
Limit processed sugars and refined carbohydrates
Stay physically active for at least 30 minutes daily
Maintain a healthy weight
Get regular check-ups to monitor blood glucose levels

Need Professional Guidance?

Managing your diet doesn't mean giving up all your favorite foods! A registered dietitian can help you create a sustainable, enjoyable eating plan that keeps your blood sugar stable.
Contact Sarlene Zwarts, Registered Dietitian
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

Knowledge is power when it comes to your health. Share this post to help spread awareness about diabetes prevention!

03/11/2025

The journey to optimal health isn't found in a single approach.

As this image beautifully illustrates, true wellness exists in the balance between conventional healthcare and nature's remedies.

The Complete Health Equation
Just as this capsule shows both clinical care and natural environments coexisting, your health benefits most when we embrace a comprehensive approach:

Medical expertise for diagnostics, treatment, and managing acute conditions
Nutritional therapy to provide the building blocks your body needs for healing and prevention
Lifestyle medicine including movement, stress management, and connection with nature
Personalized guidance that addresses your unique body, history, and goals

As a dietitian, I see nutrition as the essential bridge between medical intervention and natural wellness.

Food choices can:

Support the effectiveness of necessary medications
Reduce side effects of treatments
Address root causes of many chronic conditions
Provide preventative protection against future health challenges

Moving Beyond "Either/Or" Thinking
The most powerful approach to health isn't choosing between conventional and natural approaches—it's thoughtfully integrating both. Each has its place in your wellness toolkit.

Remember: Your body is an interconnected system deserving of care from multiple perspectives. The most effective health plan acknowledges this complexity.

Looking for guidance on how nutrition fits into your complete health picture?
Let's work together to create a plan that complements your medical care while harnessing food's natural healing potential.

Sarléne Zwarts, Registered Dietitian
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

29/10/2025

The Five Pillars of Everyday Wellness

These simple daily habits make all the difference to your health:

🥗 Eat well: Nourish your body with colorful, whole foods that provide essential nutrients. Remember that healthy eating isn't about restriction—it's about giving your body what it needs to thrive.
👟 Move daily: Even 15-30 minutes of movement can boost your mood, energy, and metabolism. Find activities you enjoy so exercise feels like a gift, not a chore.
💤 Get sleep: Quality sleep is your body's restoration time. Aim for 7-9 hours and create a consistent sleep routine to support your overall health.
💧 Hydrate regularly: Water supports every system in your body. Make it a habit to carry a reusable bottle and drink throughout the day.
💚 Love your body: Practice self-compassion and appreciate all your body does for you.

A positive relationship with your body supports better health choices.

Need personalized guidance on your wellness journey?

Let's work together to create sustainable habits that work for YOUR body and lifestyle.

Sarléne Zwarts, Registered Dietitian
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

26/10/2025

The ancient wisdom of Hippocrates—"Let food be thy medicine"—is more relevant today than ever before. Let's explore how what we eat becomes who we are at a cellular level.

Nature's Pharmacy in Your Kitchen

When you look at that vibrant green pepper, cauliflower, cabbage, or those colorful carrots and onions, you're not just seeing food—you're looking at powerful packages of:

Phytonutrients that fight oxidative stress and inflammation
Fiber that feeds your beneficial gut bacteria
Vitamins and minerals that serve as cofactors for thousands of biochemical reactions
Plant compounds being studied for their potential to prevent chronic disease
Prevention vs. Intervention
While modern medicine excels at crisis intervention, your daily food choices excel at something even more valuable: prevention.

Every meal is an opportunity to:

Support your immune system
Strengthen cellular repair mechanisms
Provide energy for optimal organ function
Protect your body against environmental stressors
The Whole Food Difference
Unlike isolated supplements, whole foods provide nutrients in their natural ratios and forms—exactly as your body has evolved to use them. This is nutrition as nature intended.
Small, consistent changes in what you eat today can transform your health tomorrow.

Want to learn how to harness the medicinal power of food for your specific health needs?
Let's create a personalized nutrition plan together.
Sarléne Zwarts, Registered Dietitian
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

22/10/2025

The Nutritional Powerhouse You Shouldn't Overlook 🥦

This humble green vegetable deserves a spotlight on your plate! Broccoli offers an impressive array of health benefits that support your overall wellbeing:

Rich in plant protein: Makes a great addition to vegetarian and vegan meals
Cancer-fighting potential: Contains sulforaphane, a compound that may help prevent cell damage that can lead to cancer
Heart-healthy: The fiber, potassium, and antioxidants in broccoli work together to help lower cholesterol levels
Iron booster: Packed with vitamin C that enhances iron absorption, making it especially beneficial when paired with iron-rich foods

Pro tip: To preserve the most nutrients, try steaming broccoli lightly instead of boiling. And don't waste those stalks - they're full of fiber and can be deliciously prepared by peeling and slicing thinly!

Looking for creative ways to incorporate more nutrient-dense vegetables into your meals?

Let's work together on a personalized nutrition plan!
Connect with Registered Dietitian Sarlene Zwarts:
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

19/10/2025

The journey to optimal health isn't found in a single approach.

True wellness exists in the balance between conventional healthcare and nature's remedies.

The Complete Health Equation
Just as this capsule shows both clinical care and natural environments coexisting, your health benefits most when we embrace a comprehensive approach:

Medical expertise for diagnostics, treatment, and managing acute conditions
Nutritional therapy to provide the building blocks your body needs for healing and prevention
Lifestyle medicine including movement, stress management, and connection with nature
Personalized guidance that addresses your unique body, history, and goals

Nutrition's Role in Your Health Team
As a dietitian, I see nutrition as the essential bridge between medical intervention and natural wellness. Food choices can:

Support the effectiveness of necessary medications
Reduce side effects of treatments
Address root causes of many chronic conditions
Provide preventative protection against future health challenges

Moving Beyond "Either/Or" Thinking
The most powerful approach to health isn't choosing between conventional and natural approaches—it's thoughtfully integrating both. Each has its place in your wellness toolkit.

Remember: Your body is an interconnected system deserving of care from multiple perspectives. The most effective health plan acknowledges this complexity.

Looking for guidance on how nutrition fits into your complete health picture?

Let's work together to create a plan that complements your medical care while harnessing food's natural healing potential.
Sarléne Zwarts, Registered Dietitian
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

15/10/2025

Your Immune System's Secret Ally 🌱

Did you know magnesium plays a crucial role in over 300 biochemical reactions in your body, including supporting your immune function?

Here are some top food sources to help you meet your daily magnesium needs:

Spinach: The champion with 157mg per cup - perfect in salads or smoothies
Pumpkin Seeds: Small but mighty with 92mg in just 1/8 cup
Almonds: A handful (1 cup) provides 80mg of magnesium
Black Beans: Half a cup offers 60mg while also providing protein and fiber
Avocado: One medium fruit contains 58mg along with healthy fats
Yogurt: Enjoy 50mg in a cup while getting probiotics and calcium too

Magnesium deficiency is more common than you might think and can impact sleep quality, muscle function, energy levels, and yes - immune response!

Try incorporating these foods into your meals regularly. A spinach salad with avocado, topped with pumpkin seeds and almonds makes for a magnesium-packed lunch!

Need help creating balanced meal plans that ensure you're getting all essential nutrients?

Let's work together!

Connect with Registered Dietitian Sarlene Zwarts:
📱 083 653 6734
📧 dietitian@goalnet.co.za
🌐 www.sarlenezwarts.co.za
📍 1015 Saxby Ave, Centurion

Address

HEALTH&FITNESS, 1015 Saxby Avenue, Eldoraigne
Centurion
1057

Opening Hours

Monday	08:00 - 17:00
Tuesday	08:00 - 17:00
Wednesday	08:00 - 17:00
Thursday	08:00 - 17:00
Friday	07:30 - 15:00

Website

http://www.sarlenezwarts.co.za/

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The Journey to a New You!

People are our passion and it’s absolutely our privilege to take part in your journey to discover the new exciting you!

You are unique and special with individualized needs.

We believe to consult a dietitian provides benefits beyond nutrition education. We practice dietetics based on scientific principles and current information; and continually strive to increase and apply professional knowledge and skills to our practice.

We specialize in the followoing: