Chantelle van der Merwe Registered Dietitian

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.

14/07/2025

✈️ Travelling for work or heading on holiday?
Don’t let hotel buffets, restaurant meals, and airport snacks derail your weight goals. With just a few smart swaps and realistic strategies, you can enjoy your trip and still stay on track.

👉 From portion control to alcohol tips and meal replacements that travel well — we’ve got you covered.
Read the full guide here: How to Stay on Track with Your Weight Goals While Traveling 💪 http://www.essnutriments.co.za/healthy-living-blog/how-to-stay-on-track-with-your-weight-goals-while-traveling-for-work-or-on-holiday

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

12/07/2025

Grab & Go Gains🥗
Running between meetings, school runs, or gym sessions? No need for you nutrition goals to fall behind! These no-heat Woolies / Engen One-Stop combo's are your new secret weapon — under 350 kcal, with 20g+ protein and 5g+ fiber in every bite.
✅ High protein = keeps you fuller for longer, supports lean muscle, and stops the snack attacks.
✅ High fiber = keeps digestion smooth, blood sugar steady, and energy levels on point.
No prep. No excuses. Just real food that works as hard as you do.
Healthy goals? ✅
Hunger sorted? ✅
Time-saving? Absolutely.

27/06/2025

🛒🥦🍓 Want to get the most nutritional bang for your buck when it comes to fruit and veg?

I had the pleasure of being interviewed by Woolworths TASTE Magazine to share practical tips on how to shop smart, store better, and cook wisely to preserve the goodness in your produce.

From shopping hacks to keep your greens fresher for longer, to simple cooking methods that help lock in those vital nutrients — this feature is packed with ways to make your fruit and veg work harder for your health (and your wallet!). 💚

Check out the full article: “The healthiest ways to store, eat and serve fruit and vegetables”
https://taste.co.za/the-healthiest-ways-to-store-eat-and-serve-fruit-and-vegetables/

Looking to get the most nutritional bang for your buck? We investigate the best ways to shop, store and prepare produce to optimise its nutritional value. Looking to get the most nutritional bang for your buck? We investigate the best ways to shop, store and prepare produce to optimise its nutrition...

13/06/2025

🥥🌰 Ever picked around the Brazil nuts in trail mix, not quite sure what to do with them? Turns out, they're small but mighty!

I had the pleasure of being interviewed by The Epoch Times to share my insights on the powerful benefits of this underrated nut. Just one Brazil nut a day can meet your daily selenium needs — a key mineral for thyroid health and a strong immune system. 💪🧠

No pills, no fuss — just real, whole food. ✨
Check out the article “A Brazil Nut a Day Keeps the Supplements Away” for delicious ways to add this nutrient-dense nut to your day!

https://www.theepochtimes.com/health/a-brazil-nut-a-day-keeps-the-supplements-away-5861770

Tasty recipes to boost exposure to this valuable mineral.

09/06/2025

🎙 I had the pleasure of being interviewed by Woolworths TASTE Magazine for their latest feature on the buzzwords everyone’s talking about — somatic, intuitive, and mindful eating. 🌿🧘‍♀️🍽
What do they actually mean, and how do they impact the way we nourish ourselves? 🧐 I shared my insights alongside other local experts to help decode the hype and bring practical meaning to these trending terms.
📖 Read the article here: https://taste.co.za/trending-buzzwords-decoded-what-are-somatic-intuitive-and-mindful-eating/
“Trending buzzwords decoded: What are somatic, intuitive and mindful eating?”
Let me know your thoughts — have you tried any of these approaches?

You’ve probably heard of mindful, intuitive and somatic eating lately. But what do they mean? And do they overlap? We spoke to some local experts to find out.

07/05/2025

🥳 Ditch the usual chip 'n dip and go for lighter, lower-calorie crisps with a delish high-protein twist — try them with this yummy pesto & cottage cheese dip! 🥒🧀🌿
Snacking never tasted this good or felt this smart! 😋💚
⚖️ Remember: even better-for-you snacks need portion control! Stick to single-serve packets or pre-portion your snacks to keep things in check. Your goals will thank you! 💪🎯
🍿 1 small pack (14g) popcorn = 63 kcal
🥔 1 small pack (20g) KJ Controlled crisps = 77 kcal
🌽 1 small pack (28g) = 111 kcal
🍘 1 small pack (30g) Mini Rice Cakes = 127 kcal
🧄Fat-Free Cottage Cheese Dip with Tomato & Basil Pesto
✨ Perfect for wholewheat crackers or crunchy veggie sticks!

👩‍🍳 Serves: 4–6 | Prep: 10 min | Chill: 1 hr
You’ll need:
▫️ 250g fat-free cottage cheese
▫️ 1–2 tsp basil pesto
▫️ 1–2 tsp sundried tomato pesto
▫️ Cling film (for layering)
▫️ Wholewheat crackers & veggie crudités to serve 🥕🥒🍅
To make it:
1️⃣ Divide the cottage cheese into 3 equal parts.
2️⃣ Mix one part with basil pesto, one with sundried tomato pesto, and leave one plain.
3️⃣ Line a small bowl with cling film.
4️⃣ Layer: basil pesto mix at the bottom, then plain, then sundried tomato mix on top.
5️⃣ Cover with cling film and chill for at least 1 hour.
6️⃣ Unmould, serve, and enjoy with your fave healthy dippers! 🥳💚

06/05/2025

03/05/2025

🚨 PSA: STOP TELLING PEOPLE YOU’RE ON A DIET! 🚨
Unless you love unsolicited food commentary, side-eyes, and the classic “Oh, is THAT on your diet?” 🫠

I’ve had this chat with a few clients—especially after all these long weekends and Easter treats.
So here’s the deal:
🍽 Rule #1: Keep it to yourself. The second you announce “I’m on a diet,” you’re setting the tone for restriction and FOMO.
👀Rule #2: No one actually needs to know. The moment you say it, you’ll feel like people are watching every bite (even if they aren’t). And trust me, there’s always a Karen lurking, ready to throw in a passive-aggressive comment.
😏 Rule #3: If you’re following a solid plan (hi, me! 🙋‍♀️), there’s always space for delicious treats without ruining progress.
So enjoy your weekend, keep your goals in check, and dodge the diet police. 💃🍷🔥 Check out my top 3 tips for navigating weekend getaways & braais