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
PROTEIN FIRST RULE
Most people think about protein last.
They grab the chips, the bread, the fries, or the sweets firstโฆthen maybe add a little protein to the plate. But if you want more energy, better recovery, improved performance, and better body composition, it may be time to flip the script.
Start with the PROTEIN FIRST RULE.
At every meal, eat your protein source first before anything else.
Why?
Because protein helps stabilize blood sugar, supports muscle recovery, keeps you fuller longer, and helps control cravings. It also gives your body the building blocks it needs to repair tissue, maintain strength, and perform at a higher level throughout the day.
When people struggle with low energy, soreness, poor recovery, or constant hunger, they often are not getting enough quality protein consistently.
Protein is not just for bodybuilders.
Itโs for busy parents, athletes, workers, students, and anyone who wants to move, feel, and live better.
Think of protein like putting premium fuel into a high-performance engine. Your body simply runs better when it gets what it needs.
Here are 4 simple ways to improve your protein intake:
โข Eggs and Greek yogurt at breakfast instead of pastries or cereal
โข Grilled chicken or turkey wraps for lunch
โข Protein shakes with fruit after workouts or busy afternoons
โข Lean beef, fish, cottage cheese, or high-protein snacks during the evening
Simple rule:
Protein first. Everything else second.
Small habits done consistently create massive changes over time.
Fuel better. Recover better. Perform better.
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Week #3- ๐ง ๐ Your Brain Has a Feelings Center! ๐๐ง
Parents & Caregivers โ letโs help our kids understand their BIG feelings in a simple, empowering way!
Deep inside the brain is a โFeelings Centerโ called the amygdala (uh-MIG-duh-luh). It helps children feel:
๐ Happy
๐ก Angry
๐ฌ Nervous
๐ Calm
And hereโs the most important message: All feelings are okay. ๐
Take a few minutes to review this flyer together and start the conversation:
๐ Which feeling did you have today?
๐ What made you feel that way?
๐ What helps your body calm down? Post your comment below!
Try this together:
๐ฌ๏ธ Take 3 slow, deep breaths
๐ Put a hand on your heart
๐ฃ๏ธ Practice naming the feeling out loud
When children understand that their brain has a โfeelings center,โ they learn that emotions are normal โ and that they have tools to handle them in healthy ways.
Letโs keep raising strong hearts and strong minds โ together. โค๏ธ๐ง
To schedule your Well Child Checkup, contact Santee Health & Wellness Center at 402-857-2300 ๐
#HealthyKids #BrainHealth #EmotionalWellness #WicozaniWaste #SanteeHealthCenter
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