Dara SandlerMA, RD, CDN

Articles

Straight answers to the questions you are actually asking.

Evidence-based, no-hype nutrition guidance on GLP-1 support, PCOS, menopause, and eating well within a real, busy life.

A warm editorial photo of a registered dietitian and a client talking across a sunlit table over notes and a cup of tea, relaxed and unhurried
Working Together

What Working With a Registered Dietitian Is Actually Like (and Is It Worth It?)

What it is actually like to work with a registered dietitian: being taken seriously, a realistic no-deprivation plan, and care that works with your doctor.

8 min
A warm, sunlit kitchen counter with grilled salmon, Greek yogurt with berries, eggs, lentils, and edamame arranged on a wooden board
GLP-1 Support

What to Eat on Ozempic to Avoid Losing Muscle

Protect muscle on Ozempic by adding protein at every meal and lifting weights. A dietitian explains how much and what to eat.

7 min
A warm, sunlit table set with grilled salmon, Greek yogurt, eggs, beans, and edamame, styled as an inviting protein-rich spread
GLP-1 Support

How Much Protein Do You Need on a GLP-1?

General guidance suggests about 1.2 to 2.0 g of protein per kg of body weight daily on a GLP-1, plus resistance training to protect muscle.

7 min
A warm, sunlit kitchen counter with salmon, lentils, leafy greens, yogurt, berries, and almonds arranged as an inviting whole-foods spread
Menopause

Perimenopause Nutrition: Evidence vs Supplement Hype

Food-first basics like protein, fiber, calcium, vitamin D, and strength are well supported in perimenopause. Most hormone-balancing supplements are not.

7 min
A warm overhead photo of a balanced plate with grilled salmon, roasted vegetables, lentils, and leafy greens on a wooden table
PCOS

PCOS and Weight Loss: What to Try Before a GLP-1

Before a GLP-1, you can support PCOS weight loss by adding protein and fiber, building balanced plates, strength training, sleep, and stress care.

7 min
A warm editorial overhead photo of a balanced plate with grilled salmon, roasted chickpeas and greens, quinoa, and avocado on a linen table
PCOS

The PCOS Diet for Insulin Resistance: A Dietitian's Realistic Approach

A dietitian's realistic PCOS plan for insulin resistance: pair protein and fiber with carbs, build balanced plates, eat regularly, and skip the crash diets.

8 min
A bright, welcoming table set for a midlife-friendly meal with grilled salmon, a lentil and roasted vegetable salad, Greek yogurt with berries, and whole grains on simple ceramic plates
Menopause

Why You Gain Weight in Menopause and What to Eat for It

Menopause weight gain is driven by hormones, muscle loss, sleep, and stress, not willpower. A dietitian explains what to add to your plate.

8 min
A warm, sunlit table with a small bowl of plain Greek yogurt, sliced ripe banana, a glass of water with lemon, and a mug of ginger tea, soft editorial styling
GLP-1 Support

How to Manage GLP-1 Side Effects With Food (Nausea, Constipation, Fatigue)

A dietitian's food playbook for GLP-1 side effects: smaller meals, gentle protein, steady fluids, and a gradual fiber ramp that adds back comfort.

7 min
A warm, sunlit kitchen counter with a quick family meal in progress: a sheet pan of roasted chicken and vegetables, a bowl of cooked grains, Greek yogurt, and cut fruit on a wooden board
Family & Busy Life

How to Eat Healthy With a Full-Time Job and Kids

Eat healthy with a full-time job and kids by building simple systems: a short meal rotation, batch proteins, and a stocked pantry.

9 min
A warm, sunlit consultation where a registered dietitian sits across a small table from a client, taking notes beside a bowl of fresh vegetables
Working Together

Dietitian vs Nutritionist: What's the Difference and Which Do You Need?

A registered dietitian explains the difference. RD and RDN are protected credentials, while nutritionist often is not. Here is how to choose.

7 min