Hi friend,

Have you ever noticed how energy dips can sneak up on you — even when you’re eating “pretty well”? I’ve been there too.

What I’ve learned (and what I share with my coaching clients) is that you don’t need an overhaul to feel better — just a few small, consistent shifts that work with your body, not against it.

Here are three to try this week:

🍋 1. Start your day hydrated

Before coffee or tea, have a full glass of water with a squeeze of lemon. It helps wake up your digestion and supports detoxification first thing in the morning.

✨ Bonus tip: Add a pinch of sea salt for extra electrolytes — especially helpful if you tend to feel tired mid-morning.

🥗 2. Add color to every meal

The more colors you eat, the more nutrients your body gets — it’s nature’s multivitamin. Aim for at least 3 colors on your plate (even at breakfast!).

Try this: make your next smoothie a “rainbow in a glass” — spinach, berries, banana, chia seeds, and almond milk.

Find my Greens Smoothie on mynutritionfoods.com

🌸 3. Breathe before you eat

This one surprises people — but taking three slow breaths before your meal calms your nervous system, supports digestion, and helps you enjoy your food more mindfully.

It’s a simple way to turn a quick bite into a nourishing pause.

💚 A Gentle Reminder

You don’t need to do everything perfectly — every small, intentional step you take builds momentum. When you nourish yourself, even in little ways, your energy begins to rise from the inside out.

You deserve to feel vibrant, focused, and alive — not just getting through the day, but enjoying it.

Until next time,
With warmth and encouragement,

Sonia Grant
Certified Health & Wellness Coach
✨ Empowering You to Nourish Your Body and Mind