Dietitian Sandy

01/16/2026

𝗠𝗶𝗱𝗱𝗮𝘆 𝗳𝗮𝘁𝗶𝗴𝘂𝗲, 𝘀𝘄𝗲𝗹𝗹𝗶𝗻𝗴, 𝗼𝗿 𝗯𝗿𝗮𝗶𝗻 𝗳𝗼𝗴 isn’t a caffeine problem — it’s often a circulation and nervous system issue.

𝗪𝗵𝘆 𝘁𝗵𝗶𝘀 𝗽𝗼𝘀𝘁𝘂𝗿𝗲 𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝘀 𝘆𝗼𝘂𝗿 𝗽𝗵𝘆𝘀𝗶𝗼𝗹𝗼𝗴𝘆:
✔ Encourages lymphatic drainage (your body’s detox pathway)
✔ Improves venous return to the heart after long hours of sitting or standing
✔ Downshifts the nervous system from “stress mode” to “rest + repair”
✔ Supports digestion via vagus nerve stimulation
✔ Reduces lower body heaviness and fluid retention

𝗪𝗵𝗲𝗻 𝘁𝗼 𝗱𝗼 𝗶t (realistic timing): • After work to decompress and reduce swelling • Before bed to calm the nervous system and support sleep • Anytime you’ve been sitting or standing for long periods

𝘏𝘰𝘸 𝘵𝘰 𝘥𝘰 𝘪𝘵: • Lie on your back with legs resting vertically against a wall • Arms relaxed at your sides, palms facing up • Breathe slowly and deeply for 5–10 minutes

𝗣𝗿𝗼 𝘁𝗶𝗽: Place a pillow under your hips to slightly elevate the pelvis and enhance lymphatic flow.

Save this for days you feel drained and unplugged... 🌙

01/09/2026

What’s your word of this year? ✨

Mine was intentional.

I’ve had a morning quiet-time routine at home for a long time… but lately, it felt a little off.
So this week—starting Tuesday, not Monday—I made a small but intentional shift and moved my quiet time to the gym.

And wow.
In just a few days, I feel different.

There is power in intentionality.
There is power in small changes.
There is power in choosing differently, even when the change feels simple.

Maybe you haven’t picked a word yet.
Or maybe you don’t need a word—just an intention, a shift, a new environment.

So I’m curious…

What’s one small change you could make today that might not change everything today…
but could change how you feel next week, next month, or even this year?

👇 Tell me—what’s your word (or intention) for this season?

01/09/2026

Sharing my go-to gut-loving breakfast that keeps me full, focused, and not crashing by 10am.

Chia Protein Pudding Bowl:
• 3 Tbsp black chia seeds
• Splash of Ripple milk
• ¼ cup cottage cheese
• 1/2 scoop of Arbonne Van. protein
• ½ cup blueberries + blackberries
• 1 Tbsp pecans
• 3 prunes on top

Blood sugar myth 👇
👉 “If it has sugar, it spikes your blood sugar.”
Truth: Sugar matters less than the combo.
Protein + fiber + fat slow absorption — which is why this bowl is actually blood-sugar friendly 🙌

Approx nutrition:
✨ ~425 calories
✨ ~30 g protein
✨ ~27 g fiber
✨ ~20-23 g natural sugar

💡 Tip: Prep it the night before for an easy, no-stress morning win.

01/07/2026

I get it… so easy to say: I don’t have time. Let’s reframe that YES

Make time

01/07/2026

????

01/01/2026

Ah yes, Monday. The most productive day that never comes.

This year Choose differently.

Goals are built with habits.
Do one small thing today.

😜

12/18/2025

Maybe is NOT your hormones …
Maybe is the Habits, mindset and routines.

it’s time to take an honest look and address what you want to change, no big goal setting but the daily small habits that have a compuso effect …

maybe just paying attention to how you feel day by day and choosing how you want to feel and then deciding on what you need to do to feel that way.

What will you choose?!

12/18/2025

Repost- because I feel the same way…

yes please!!🙏 come elf

12/16/2025

It’s not the year that transforms your life—it’s the decisions you make in it.
If you’ve been thinking about it, this is your sign to decide.
Cheers to decisions 🥂

12/11/2025