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.
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🍳🚨 Cooking Class Update! Round 2... and hopefully our last plot twist! 🚨🍳
We sincerely apologize for any inconvenience, but our Cooking Class that was rescheduled for Monday, June 8, 2026 will unfortunately need to be canceled due to a School Board Meeting taking place that same evening.
📅 Don't worry! A new flyer will be created and posted next week with an updated date and details.
❤️ To those who already registered: you'll get first dibs again! I will be reaching out to you directly on Facebook before opening registration to everyone else.
We truly appreciate your patience and understanding as we work through these scheduling hiccups.
🤞 Hopefully third time's a charm, right?! 🤞
Thank you all for sticking with us—we can't wait to get cooking with you soon! 🍽️👩🍳👨🍳✨
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Coach Rozy Friday Fit Tip
The 80% Full Eating Rule
“Eat Until Satisfied, Not Stuffed”
One of the simplest nutrition habits you can develop doesn't involve counting calories, eliminating foods, or following the latest diet trend. It's called the 80% Full Eating Rule—a strategy that can help improve energy, digestion, body composition, and long-term health.
The idea is simple: stop eating when you're about 80% full instead of 100% full.
Most of us have been taught to clean our plate, eat until we're completely full, or keep eating simply because food is available. The problem is that by the time your body tells your brain you're full, you've often already eaten more than you need.
When you stop at 80% full, you're giving your body enough fuel to perform, recover, and stay satisfied without overwhelming your digestive system.
Think about how you feel after a big holiday meal. You become sluggish, tired, and often uncomfortable. Now think about a meal where you walked away feeling satisfied, energized, and comfortable. That's the sweet spot we're looking for.
Benefits of the 80% Full Rule
✅ Improves Digestion
Less bloating and stomach discomfort
Better nutrient absorption
Reduced digestive stress
✅ Supports Healthy Weight Management
Helps naturally control calorie intake
Reduces mindless overeating
Makes portion control easier
✅ Provides Better Energy
Avoids the "food coma" feeling
Keeps energy levels more stable throughout the day
Helps you stay productive after meals
✅ Creates Better Awareness
Teaches you to listen to hunger and fullness signals
Encourages mindful eating
Helps build healthier eating habits for life
How to Practice the 80% Full Rule
1. Slow Down
It takes about 15–20 minutes for your brain to recognize fullness. Eat slower and give your body time to communicate.
2. Pause Mid-Meal
Halfway through your meal, stop for a moment and ask yourself:
"Am I still hungry, or am I just eating because the food is there?"
3. Leave a Few Bites
You don't have to finish everything on your plate. Save leftovers for later if you're satisfied.
4. Focus on Protein First
Protein helps increase satiety and can make it easier to recognize when you've had enough.
Coach Rozy's Challenge
For the next week, practice stopping when you feel satisfied rather than stuffed. You don't need to be hungry when you leave the table—but you shouldn't feel like you need a nap either.
Small habits create big results. Mastering the 80% Full Eating Rule can help you feel better, move better, recover better, and build a healthier relationship with food for years to come.
Eat with intention. Stop before you're stuffed. Your body will thank you. – Coach Rozy
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