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Pre-Diabetes: The Surprising Truth & HEART Health

By Sandra Gultry | February 25, 2021

Amazing but true: Approximately 88 million American adults—1 in 3—have Pre-Diabetes. More than 84% of people with Pre-Diabetes don’t know they have it. It’s real. It’s common. And most importantly, it’s reversible. You can prevent […]

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Cholesterol : HEART Health and How Weight Impacts

By Sandra Gultry | February 19, 2021

High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. Most of us would rather avoid medications and first make lifestyle changes to improve cholesterol levels. In this […]

Dark Chocolate: Eat and Enjoy the HEART Healthy Way

By Sandra Gultry | February 4, 2021

Every year, Americans spend $22 billion on chocolate! Valentine’s Day accounts for a decent percentage of that total. While a heart-shaped box of chocolates may seem like the opposite of healthy, experts say it’s less […]

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Blood Pressure: How Weight Impacts & Tips on how to Reduce Stress on Your Heart

By Sandra Gultry | February 2, 2021

Do you get on the scale regularly checking for weight loss? Do you avoid getting on the scale? There are benefits to getting on scale regularly, such assessing your overall health risk for a chronic […]

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The 3x3x3 (Triple 3) Strategy to Nail Your 2021 Goals!

By Sandra Gultry | January 28, 2021

We are still in the New Year and setting goals is still a priority for many. What are your goals related to spiritual growth, family, personal life, self-care (exercise, travel, fun), career, business and health? […]

How My Blood Pressure SETBACK Led to Becoming a Registered Dietitian

By Sandra Gultry | January 21, 2021

My mission (the BIG WHY, I do what I do) is help people experience the effects that small changes with eating, exercise, and sleep patterns will have on #1) quality of your life – having […]

“Effective Food Combining, Sugar Cravings and Mood”

By Sandra Gultry | January 21, 2021

Here are some popular Food Combining rules in mainstream: Only eat fruit on an empty stomach, especially melons. Don’t combine starches and proteins. Don’t combine starches with acidic foods. Don’t combine different types of protein. […]

“I Hit it Hard when I Exercise – but Weight Loss is NOT Happening!”

By Sandra Gultry | January 7, 2021

Do you eat well, exercise often and still feel like you’re not losing that stubborn weight? It makes sense to think “Eat Less, PLUS Exercise” Magically…. Weight Loss! Usually not right! Very-low-calorie diets may create […]

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I Cut Out Sweets: Still NOT Losing Weight?

By Sandra Gultry | December 31, 2020

You’ve said sayonara to cookies, cake, ice cream, and virtually anything that comes in a bag or a box that has added-sugar, so why haven’t the pounds magically flown off your tummy, butt and hips? […]

loaves of bread

I Eat Low-Carb: Weight is Still Not Coming Off

By Sandra Gultry | December 24, 2020

Nutrition, weight loss, exercise, lifestyle changes are not as easy as 1-2-3 and a ‘Google Search’. If it was, we ALL would be at our ideal weight, no medications, no stress, normal BP, No Diabetes, […]

Family running together

Juggling Family (Extended) Over the Holiday Season – While Keeping Your Weight Loss/Health Goals on Track

By Sandra Gultry | December 17, 2020

Are friends and/or family making you fat?? A loaded question question huh! In many families, food is the glue that bonds everyone together. Turning down food or trying to eat less, in many cultures, is […]


Holiday Spirits – Add the Joy, Not the Pounds!

By Sandra Gultry | December 10, 2020

What are Holiday Spirits? Any Non-alcoholic and Alcoholic beverage. If its not water – it’s a beverage with calories!   Non-Alcoholic Drinks Many people ‘drink‘  and  ‘eat‘ their calories. Regardless of the modality, its still […]


Sweet Delights & Comfort Foods – How to Indulge and Avoid the Holiday Weight Gain

By Sandra Gultry | December 3, 2020

We are a good solid month into holiday season. Holiday goodies such as cookies, candy, fruit cake, pies galore Holiday comfort foods such as dressing, casseroles, mac-n-cheese, fried turkey, ham galore Holiday spirits – stay […]

The Day After Thanksgiving…What Happens to Your Body When You Overeat?

By Sandra Gultry | November 27, 2020

Imagine: You’re preparing to go shopping and score all of the deals major stores have to offer. But as your getting dressed (at 3AM) and prepare to hit the streets, you notice something about you […]


Mindful Eating Tips on Thanksgiving Day

By Sandra Gultry | November 19, 2020

Who doesn’t want to fully enjoy the Thanksgiving favorites? In most cases, you are eating food you only have on Thanksgiving (or Christmas) That ‘inner Gremlin‘ says: “You won’t have this again until next year […]

Eating sensible while on the Holiday GO….

By Sandra Gultry | November 12, 2020

What is it about the holidays that makes our ‘already’ tight schedule even tighter? Anticipation of family coming to visit? Grocery shopping for those holiday favorites? Eating out more? Spending more time (and money) in […]

Everyday is a Day of Thanksgiving….

By Sandra Gultry | November 5, 2020

We are in month 11 of 2020.  The clock fell back this past weekend.  Are you struggling this week? November is when the holiday season REALLY kicks in. We generally give ‘Thanks’ more in November […]

5 Tricks for Avoiding Halloween Treats

By Sandra Gultry | October 22, 2020

October brings on the calorie-laden chocolate bars and sugary sweets are out in full force. Everyone knows that Halloween candy calories add up quickly, but it can be a real challenge to avoid Halloween candy […]

How to Avoid the Holiday Weight Gain!

By Sandra Gultry | October 15, 2020

Holiday Mistake #3 Going to event or holiday feast – “Hangry!” Don’t “save” up calories by skipping meals or cutting ‘carbs‘ leading up to feast. This is a 100% full proof recipe for over-eating and […]

Ditch the Holiday Forbidden Foods List!

By Sandra Gultry | October 15, 2020

Holiday Mistake #4 Eating holiday left overs for weeks! The truth is: Thanksgiving is ‘one’ day… Christmas is ‘one’ day… New Year’s is ‘one’ day…   Why are we eating more in the last 3 […]

How to Stay on Track During the Holiday Season!

By Sandra Gultry | October 8, 2020

Holiday Mistake #2 Going back for seconds! In most cases, the first plate is pretty full of food.  Then, while you eating you see food you missed while making your plate. As more people walk […]

Don’t Forget about you this Holiday Season!

By Sandra Gultry | October 5, 2020

Holiday Mistake #1 Skipping Breakfast. No matter how many parties you are attending – have a solid breakfast. Going to an event starving, results in over eating 99.9% of the time.  This form of ‘saving’ […]

“Pack Lunch to Avoid Packing on Pounds “

By Sandra Gultry | September 1, 2020

Does the thought of having to prepare one more meal each day sound like a chore? Some feel packing a lunch on most days (even if you work from home) is SO HARD… Good news, […]

“A Wellness Vision and Your North Star “

By Sandra Gultry | August 25, 2020

What’s a Wellness Vision? What is a “North Star”? How You Can Craft a “Wellness Vision” To Help You Stay Focused On Achieving Your Weight Loss Goals? What is a Wellness Vision A wellness vision is […]

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