Sandra Dumas wellness

15/01/2026

A gentle pause.
A reminder not to put yourself last 🌿
I’m hosting a free workshop on 28th January at Berries Community Café — a calm, supportive space to explore small changes that help life feel easier.
Free | Max 10 people

Save your spot here
https://www.eventbrite.co.uk/e/small-changes-workshop-to-develop-effective-wellness-routines-tickets-1979154560568

09/01/2026

Yesterday’s Pain Café was just lovely

We had 6 attendees (including one new person) join us for laughter, conversation, and some gentle self-reflection. The new table layout worked perfectly, and our twist on Snakes & Ladders sparked some fascinating chats about what helps and drains us.

Highlights included hearing attendees say:
💬 “I’ve laughed so much I haven’t thought about my pain this morning.”
💬 “I like that I can participate or just observe.”

A huge thank you to @ Berries Community Cafe for the delicious chocolate brownies 🍫 and to Community Centre for their warm welcome.

Can’t wait to see more faces next month – join us for some fun, connection, and a little escape from it all!
Next one will be on the 12th of February at 10 am at Neetside Communtiy Centre. Free to attend. No booking required. :)

& Devon Pain Cafes Berries Community Cafe Neetside Community Centre & Country Primary Care Network

05/01/2026

FREE WORKSHOP Berries Community Cafe on the 28th of January at 6pm
If you’re feeling overwhelmed, low on energy, or unsure where to start this year…
this workshop is a gentle place to pause 🧭

We’ll use a Self-Care Compass to check in with what’s really going on in your life – without judgement, pressure, or unrealistic goals.

You’ll leave with:
✨ clarity
✨ one or two doable habits
✨ a calmer way forward

📍 Berries Community Café
🗓 28th January | 6–8pm
🎟 Free | Max 10 people

Comment ME PLEASE or click on link below to book your space
https://www.eventbrite.co.uk/e/small-changes-workshop-to-develop-effective-wellness-routines-tickets-1979154560568?utm-campaign=social&utm-content=attendeeshare&utm-medium=discovery&utm-term=listing&utm-source=cp&aff=ebdsshcopyurl

04/01/2026

The first weekend of the New Year — and the last of my holidays — couldn’t have been better ✨
We celebrated Epiphanie with friends, a tradition close to my heart. In France, it’s marked on the first Sunday of January with a galette des rois. A little trinket is hidden inside the cake, and whoever finds it is crowned king or queen for the day 👑
As children, this was the best excuse to boss our siblings around 😉
What made it even more special was sharing it with our lovely mix of French friends and their British partners. These gatherings always bring back childhood memories — and lots of laughter. We slip effortlessly from English to French, sometimes in the same sentence, and for once I don’t have to search for the “right” word. I can just speak from the heart, knowing someone will understand.
We’ve grown especially close since Covid, when travelling to see family wasn’t possible. Now we make a point of meeting at least once a month — moments filled with connection, laughter, and very often… food!
Today, we headed to Rough Tor in search of a little snow (very little, to be fair ❄️). It was cold, but for as long as possible.
Back to work tomorrow (just for a week, as France is calling 🇫🇷), feeling recharged and ready. Wishing you all a gentle return after the holidays — I’m really looking forward to seeing you again soon

04/01/2026

Wonderful advice from Ali as always 😊

A simple habit to try - eating greens at breakfast. The benefits - helps with digestion + provides essential vits + fibre, boost energy + stabilise blood sugar. There are many ways to use them - smoothies, juices, adding to eggs as I've done here with our Scandi bread + side nuts/seeds. Or saute them. Starting the day with greens sets a positive tone for our guts + can help us to keep fuller for longer - go give this a try.
🌱

03/01/2026

The first Pain Café of 2026 is this Thursday.!
What is a Pain Café? I hear you say.😊It's an informal, welcoming space for people living with pain to connect, share, and explore ideas around living well with pain — at your own pace.
This month, our topic will be a gentle health check-in:
reflecting on what you already do well and where you might make small, kind tweaks — without pressure or “new year, new you” expectations.
📅 8th January
⏰ 10am–12pm
📍 Bude Neetside Community Centre
Free to attend • No need to book
Free tea & coffee ☕
Feel free to pop in for 10 minutes or stay longer — whatever feels right for you.
You don’t need to share unless you want to.
I look forward to seeing you then.
Neetside Community Centre Coast & Country Primary Care Network Coast & Country Primary Care Network

01/01/2026

Happy New Year ✨

I have never been a fan of the “new year, new you.” mantra.
You’re not a piece of technology. You don’t need upgrading or replacing every January.
You’re already you — and that’s enough.

So instead of creating a list of resolutions that are not sustainable why not approach this year differently?

Looking back over the last year:
What did you actually enjoy?
What felt supportive, steady, or grounding?

And what brought the most stress?
Not everything can be taken away (life doesn’t work like that), but sometimes it can be softened or shared.

For me, one of the biggest things I learnt this year is that asking for help — and actually accepting it — is just as important as being the one who offers help all the time. Because of the nature of my job and my personality this one has taken me a bit of practise.

Improving doesn’t mean becoming someone else.
It means moving towards yourself, not away from yourself.
And being kinder to your mind along the way.
I wish you all the best for the New Year.
Sandra x

28/12/2025

I love making my own chicken stock/broth as I enjoy cooking and also hate food waste.

Homemade chicken broth is a real nourishment powerhouse:
• Supports gut health (thanks to glutamine and gelatin)
• Great for joints and bones (collagen, glucosamine + minerals)
• Boosts immunity – perfect for cold & flu season
• Helps skin, hair & nails from the inside out
• Can even support better sleep (glycine0
• Hydrating, mineral-rich and so easy to digest

Plus it’s:
✔️ Full of flavour
✔️ Budget-friendly
✔️ Brilliant to sip, cook with or freeze for later. ( I put it in bags of 250 ml)

✨ Quick & simple chicken broth ✨
In a large pot:
– Chicken carcass or bones ( the better quality the chicken, the more vitamins you will get)
– 1–2 carrots
– 1 onion
– 1–2 celery sticks
- 1 leek
– A few garlic cloves
– Splash of apple cider vinegar
– Water to cover
-few black peppercorns
- sea salt
- a bouquet garni ( made of rosemary, parsley, thyme and bayleaf)

Simmer gently for 4–12 hours (longer = more goodness), strain, season, and enjoy
Simple, nourishing, and such a lovely way to support your body during the year. And no additives in sight !!!

24/12/2025

Merry Christmas , Nadelik Lowen, Joyeux Noël !🎄
Thank you so much to everyone who’s booked holistic treatments or health coaching, come along to the Pain Café, recommended me, liked my posts, or supported my small business in any way.

Running a small business is very personal, and knowing that people choose to trust me with their health and wellbeing really does mean a lot. I’m so grateful for the support and the lovely community around me.

I’m now taking a little break and will be back on the 5th of January.
Please look after yourselves, rest when you can, and be gentle with your bodies over the festive period.

With love,
Sandra xx

23/12/2025

It made me smile. 😊

If you could have one massage-related treat this Christmas, what would it be? Let us know in the comments below!

20/12/2025

I have had so many clients recently telling me that they are trying to be "good" before the big day. The festive season shouldn’t feel like a nutrition battleground. It’s about connection, joy, and food that nourishes both body and soul.
Instead of the all-or-nothing mindset, try aiming for balance :80% good for my body and 20% good for my soul is my moto and there are days when I just nourish my soul!

Here are a few tips for you for the festive period:

🥦 Make simple swaps
Add more veg to your plate, roast instead of fry where you can, choose lighter snacks between meals(veggie sticks and hummus or popcorn), and balance sweet treats with fruit or dark chocolate. Small changes really do add up.

🧠 Check in with your mindset
No food is “bad”. Enjoy your favourites mindfully, without rushing or guilt — how you eat matters just as much as what you eat.

🕒 Keep a light routine
Try to keep meal times roughly familiar, drink plenty of water or herbal teas , get outside for a walk, and protect your sleep. These little steps can make a huge difference to energy and digestion.

🥂 If you’re going out… party smart
Going out can make temptations harder to resist — and that’s normal. Try eating before you go (yes, even if you’re going out for a meal.. Going on a empty stomach will make you eat faster and more that you normally would). Remember cocktails are full of sugar so you might want to have gin for example. Alternate a glass of water with each glass of wine. It helps with hydration, digestion, and how you feel the next day.

🍽️If you are going out:
Ask for sauces on the side so you can choose how much you want, and where possible skip constant finger foods — they’re often high in fat and very moreish, which makes it easy to eat mindlessly.

Don’t stress about a little indulgence. That’s what this season is made for. Enjoy it, savour it, and do not feel guilty.

A healthier Christmas isn’t about restriction — it’s about balance, presence, and kindness to your body