A Gentle Reminder We All Need Today

Let’s be honest…Not everyone is celebrating today.

Some people are hosting.

Some people are hiding.

Some are working or on call like me!

Some are with family.

Some are avoiding family.

Some are eating a full feast.

Some are eating cereal in bed.And all of it?

Valid.

So wherever you are, whatever’s on your plate (literally or emotionally), this is for ALL OF US. Because no matter what today looks like, we all deserve a reminder to breathe, tune in, and make choices that feel good now, not choices we regret tonight.

And let’s just say it upfront:

We are allowed to enjoy our food AND care about our wellness. Both can sit at the same table.

No guilt required.

No mental math.

No “I’m being bad today.”

We don’t do that here.

It’s a day for grace.

Wherever you are, however today feels, this message is for you.

So as we step into this moment, whatever it looks like, I want to share a little love, a little grounding, and a gentle reminder:

Gratitude First

Before the plates fill or the day rushes past us, pause.

Breathe.

Feel your feet on the ground.

Softly ask yourself:

“What are we grateful for in this exact moment?”

It doesn’t have to be big.It can be something tender, quiet, or still taking shape:

Our health — even if it’s a work in progress

Our relationships — even if they’re evolving

Our body — even if you’re still learning to trust it

Our growth — even if it’s messy

Our ability to show up today — even in imperfect seasons

Gratitude doesn’t need to be loud.

Sometimes it’s a whisper that says,

“Thank you for getting me here.”

A Moment of Love & Support

If today brings joy, I’m celebrating with you.

If today brings heaviness, I’m holding space for you.

If today feels mixed, you’re not alone.

You are supported.You are loved.

You are allowed to take up space — emotionally, physically, spiritually.

Let’s Talk About Today’s Choices that will lead us to succeed tomorrow

Food is not the enemy.

Restriction is not the vibe.

Balance is.

Here are simple, relatable ways to be intentional today, without pressure, rules, or guilt:

Eat with moderation, not restriction.

Enjoy our favorites.Take our time.Stay connected to how our body feels.

Build your plate with intention.

Think: Protein first, color next, joy always. This one shift supports fullness, energy, and blood sugar.

Don’t “save up” for a bigger meal.

Eat breakfast.Hydrate early.Support our body so it supports us later.

Add nutraceutical support if you have it.

Digestive enzymes, probiotics, B vitamins, magnesium. They’re not restrictions; they’re tools to help us enjoy without discomfort.

Move your body after the meal.

A 10–15 minute walk.Not to “burn it off”…But to aid digestion, increase clarity, and support your body gently. Reminder to take a walk before to prepare if you know what I mean(;

Hydrate between meals.

It’s simple but powerful! Our energy and digestion will thank you.

Stay present.

We are not here to rush. We are here to experience.

A Message for our Heart Today & everyday

We deserve a day filled with joy, not judgment. Presence, not pressure.Intention, not perfection.

Let this day, whatever it looks like, remind us of this:

Food is connection.

Nourishment is love.

Gratitude is grounding.

Balance is always available — even on a plate full of comfort food.

Give ourself permission to enjoy today fully…and trust ourself enough to make choices your future self will thank you for.

I’m grateful for you.

For your heart.

For your growth.

For your presence in this community.

Here’s to grace, gratitude, and a day that leaves you feeling nourished inside and out today and everyday.

XOXO

Your Vitality Coach

Heather Rose