Wellness by Dana

Wellness by Dana Registered Dietitian helping women with sustainable health & fitness. FREE recipes + wellness tips

05/27/2026

Exercise doesn’t have to be intense to be effective. I have always been consistent with my strength training, but adding in walks (and now runs) to my routine has truly been a game changer!

Walking (outside especially) helps me feel less stressed, boosts energy levels and I can feel a difference in my body’s mobility and flexibility.

Walking counts. Movement counts.

Need help hitting your protein goals? Here are 4 quick and easy options to start your day with 30g+ protein!I have been ...
05/27/2026

Need help hitting your protein goals? Here are 4 quick and easy options to start your day with 30g+ protein!

I have been prioritizing a high protein breakfast for over 2 years now and it makes SUCH a difference in my energy levels, focus, body composition, blood sugar balance, muscle recovery and reduces my cravings! 😋

Save this for later 🙌🏼

My weeks are far from perfect but learning how to adjust instead of completely giving up has helped me stay consistent....
05/13/2026

My weeks are far from perfect but learning how to adjust instead of completely giving up has helped me stay consistent.

Not every week is going to look the same, and that’s okay!! Some seasons require more flexibility, more grace, and more realistic expectations.

These are just a few things I do WEEKLY that have helped me stick to my goals. No, these did not happen overnight and it...
05/06/2026

These are just a few things I do WEEKLY that have helped me stick to my goals. No, these did not happen overnight and it has been A LOT of trial & error but it is so worth it!!

Finding habits that you can incorporate into your everyday life is going to help you stick to your goals. You don’t have to be perfect, you just have to START!

Do you think you can incorporate 1 or 2 of these into your schedule? Do you need help finding what would work best for you?

Send me a message and I would love to help! 🫶🏼

Your mood isn’t random… it’s influenced by what you eat!!This is your simple Food & Mood cheat sheet to help you feel:✔️...
04/29/2026

Your mood isn’t random… it’s influenced by what you eat!!

This is your simple Food & Mood cheat sheet to help you feel:
✔️ More energized
✔️ More focused
✔️ More balanced

These are just small, realistic shifts that actually make a difference!

Sometimes you just need the reminder to enjoy the little things 🤍I love the people I have surrounded myself with who hel...
04/28/2026

Sometimes you just need the reminder to enjoy the little things 🤍

I love the people I have surrounded myself with who help me grow into a better version of myself each and every day 🙏🏼

AVOCADO EGG SALAD WITH SPROUTSThis is one of my favorite go-to lunch sandwiches! It’s quick and easy to prepare, perfect...
05/07/2025

AVOCADO EGG SALAD WITH SPROUTS

This is one of my favorite go-to lunch sandwiches! It’s quick and easy to prepare, perfect for when I have a short lunch break or need to rush out of the house.

Comment “recipe” for the full recipe OR follow the link in my bio!

Are you struggling with that mid-day energy crash or non stop sugar cravings? Your blood sugar might be on a rollercoast...
04/30/2025

Are you struggling with that mid-day energy crash or non stop sugar cravings? Your blood sugar might be on a rollercoaster -- but it doesn't have to be!

We were just talking about this in my Group Coaching chat, and so many of us deal with this afternoon slump. But the one game-changer? Learning how to balance blood sugar throughout the day.

Inside my Group Coaching, I help clients build real-life, sustainable habits -- no cutting carbs, no crazy restrictions. Just smart, doable strategies that support your energy, hormones, mood, and metabolism.

Save this post for when you need a reminder!
And if you're ready for more personalized support...
✨ May Group Coaching kicks off May 5th!!

PEACH SALAD WITH GOAT CHEESE PEACH SEASON IS ALMOST HERE!! 🍑 I love this salad because there is MINIMAL prepping and it ...
04/28/2025

PEACH SALAD WITH GOAT CHEESE

PEACH SEASON IS ALMOST HERE!! 🍑 I love this salad because there is MINIMAL prepping and it is packed full with vitamins and antioxidants.

Ingredients:
2 ripe peaches
1/2 small red onion
2 cups arugula
1/4 cup basil leaves
2 tbsp goat cheese
1/4 cup walnuts

Dressing:
2 tbsp lemon juice
1 tbsp red wine vinegar
1/4 cup olive oil
1 tsp dijon mustard
2 tbsp honey
Salt & pepper

Instructions:
Slice yellow peaches and red onion
In a large bowl, add the arugula and top with peaches, red onion, goat cheese, walnuts and basil leaves
Make the dressing by combining all ingredients into a small bowl and whisking together
Drizzle dressing on top of salad and serve

If you’re struggling to find your ✨GLOW✨ your gut might be trying to tell you something. Your gut and brain are besties ...
04/01/2025

If you’re struggling to find your ✨GLOW✨ your gut might be trying to tell you something.

Your gut and brain are besties and I love helping my clients strengthen that connection because who doesn’t want more energy, better digestion, balanced moods, and glowing skin?

‼️REMINDER‼️
Group coaching is starting April 7th! Doors close April 6th and will not open again until May! If you’re thinking about taking that first step to better your health… TAKE IT NOW! Your future self will be so proud! 🫶🏼

LINK IN BIO

Address

Sioux Falls, SD

Website

Alerts

Be the first to know and let us send you an email when Wellness by Dana posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category