Dietitian Sandy

01/30/2026

Hola! 👋
Aquí les dejo tips para que se me enfoquen en febrero.

01/28/2026

Stuck in Frustration?

Let me remind you, that you carry the power to change. It takes ONE decision.

Focus on what you’ve done instead of what you haven’t
And
RAISE YOUR STANDARDS
So today can be better than tomorrow

01/24/2026

Try it…

01/24/2026

01/23/2026

The little voice…

01/23/2026

Just here making dinner.

A way to show I care and love the humans in my life!

Can you guess what I’m pairing it with?! Will share in stories

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