Established in the late 1970s, the Santee Health & Wellness Center is the principal point of health care services for tribal members residing on the Santee Sioux Reservation. Our providers and staff are committed to caring for you and your family.
If you are feeling unwell, need a routine annual exam or are seeking care from one of our specialty services, you can rest assured you will receive expert, compassionate care.ย
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Coach Rozy Friday Fit Tip
Reduce Liquid Calories: The Easiest Nutrition Win You'll Make
When most people think about losing weight or improving their health, they immediately focus on food. They start cutting carbs, avoiding desserts, or eating smaller portions. While those strategies can help, one of the biggest nutrition mistakes is often hiding in plain sightโwhat you're drinking.
Liquid calories add up incredibly fast because they don't satisfy your hunger the same way whole foods do. A soda with lunch, a specialty coffee on the way to work, an energy drink in the afternoon, and a sweet tea with dinner can easily add 500-1,000 extra calories to your day without you ever feeling full.
The good news? This is one of the easiest habits to change.
Instead of reaching for sugary drinks, choose water most of the time. Unsweetened tea, black coffee, sparkling water, or zero-calorie flavored water can satisfy your thirst without sabotaging your goals. You'll often notice improved energy, fewer afternoon crashes, better hydration, and more consistent progress with your weight.
I always tell clients that every drink should answer one simple question:
"Is this helping my body...or just satisfying a craving?"
That doesn't mean you can never enjoy a favorite beverage. Life is meant to be enjoyed! But make those drinks intentional rather than automatic. If you're going to have a milkshake or specialty coffee, enjoy it, then get right back to making healthier choices the rest of the day.
Small decisions repeated consistently create big results.
Coach Rozy's Action Plan
๐ง Drink water first before every meal.
โ Choose unsweetened coffee or tea whenever possible.
๐ฅค Save sugary drinks for special occasions instead of everyday habits.
๐ฑ Track your beverages for one weekโyou may be surprised how many calories you're drinking.
๐ฐ Carry a reusable water bottle wherever you go.
Remember, you don't have to overhaul your entire nutrition plan overnight. Sometimes the biggest improvements come from the simplest changes.
Reduce the liquid calories, fuel your body with better choices, and watch how those small daily wins lead to big long-term results.
Coach Rozy
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โญ๐ Lights... Camera... Wellness! ๐โญ
What an amazing day at the 16th Annual Santee Health Fair! ๐
A huge THANK YOU to everyone who stopped by the Santee Health & Wellness Center Public Health booth and joined in on our "Be the Star of Your Own Health" experience! ๐๐
Our Oscar-inspired photo booth was a hit! From striking a pose with our award statue to holding up their own "award-winning" moments, our community showed that taking charge of your health is always red carpet-worthy. โค๏ธ๐ฌ
Being the star of your own health means making choices every day that help you live your healthiest lifeโwhether it's staying active, eating well, getting preventive screenings, managing chronic conditions, or simply taking time to care for yourself.
Now it's time to celebrate our stars! ๐ Scroll through the photos and see if you can spot yourself, your family, or your friends!
๐ธ Tag yourself, tag your friends, and share your favorite photo!
Thank you for making this year's Health Fair such a memorable event. We can't wait to see you again next year!
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๐น๐ What a Refreshing Night! ๐๐น
Thank you to everyone who joined us this evening for our Healthy Mocktail Making Class with Kristine Flyinghawk! We had nine amazing community members attend, and it was such a fun evening filled with laughter, learning, and delicious drinks.
Healthy living doesnโt have to be boring! Tonight we mixed up colorful, refreshing mocktails that prove healthy beverages can be just as fun and flavorful as they are good for you.
Missed the class? No worries! Check out the photos from tonight and grab the recipes below so you can make these tasty mocktails at home.
Thank you for spending your evening with usโwe canโt wait to see everyone at our next class! Cheers to making healthy choices together! ๐๐๐๐ฅค
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