24 Hours to a Healthier, Happier, More Energized You

How to Be Healthier

A Healthier and Happier You in 24 Hours


Hey, friends, let’s do a fun little mini-challenge. One day next week, spend the entire day honoring your body, mind, and spirit. Think of it as a little refresh, or, for those of you looking to get out of a funk or start living a healthier life, a pain-free way to jumpstart your new healthy habits!


How to Have a Healthier Morning:


First thing’s first—lemon water!


First thing in the morning, I want you to chug down your lemon water! Making lemon water is easy. All you have to do is squeeze half a lemon into about 6 ounces of warm water. By drinking warm lemon water, you kick-start your metabolism, alkalize your blood (which means more oxygen to your cells) and hydrate your body.


 Related: Why You Should Drink Lemon Water Every Morning


Before you start your day, set an intention for the day, and say an affirmation. Lately, my go-to daily affirmation has been, " You are on the right path. You are where you need to be." Choose one that resonates with you.


As you sit down to enjoy breakfast, take five deep breaths. By practicing deep breathing, you are sending oxygen to your cells and resetting your nervous system.


Related: Clean Eating Breakfast Ideas and Recipes


If you have time, do a short mediation session.


Related: How to Meditate Even if You’ve Never Meditated Before


As you have your breakfast (see the fabulous smoothie recipe below), savor every sip. Be present in the moment.


Related: Start Your Day off Right with a Morning Routine



How to Have a Healthier Day:


Let's fast forward to that mid-morning stomach grumble when you usually dash to Starbucks for a latte and a muffin. But today, you won’t, because you knew you were going to do this challenge today, and you prepared the night before. Make sure you have planned for your day by pre-preparing healthy snacks so you won’t reach for junk. 


Related: Choosing Clean-Eating and Healthy Snacks


Being in the moment is key to being happier and fulfilled. Today, avoid eating at your desk, or multi-tasking while eating. Before you dig into the lunch you’ve prepared earlier, give yourself a moment to reset the nervous system, so take five deep breaths before you enjoy your delicious meal. See the recipe ideas at the end of this post for a healthy make-ahead lunch idea.

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 Related: How to Learn How to Be in the Moment and Live with Intention



Are you feeling relaxed yet? You are halfway through your 24-hour transformation, and you are doing great. Make sure you chew your food, and don’t overeat. You need at least 30% of the space in the stomach for optimal digestion.



Now you are nearing the afternoon, when many people get tired, but you. Not today, lady. Get moving for 5 minutes. If the weather permits, take a stroll outside. If not, walk the hallways, or do a few short flights of stairs. Anything that will bust you out of the blahs, do it!


Related: How to Have More Energy Every Day


How to Have a Healthier Evening:

The most important thing to remember when switching from day mode to evening mode is to not drag your daytime troubles and stresses with you into your evening. Evenings are for caring for yourself, your family, and calmly preparing for the next day. Take a minute to think about the day and how you can leave it behind you. Did somebody upset you today, or are you feeling content? Tap into whatever you are feeling and be present for this feeling. And then, let it go. Say goodbye to it for today, and if necessary, come back to it tomorrow.


If you need to take an extra few minutes of alone time, do so. Remember, we must take care of ourselves before we can take care of anyone else.

Do you see how different life can feel with a few small changes?  It’s about managing your vital life force and taking mini-breaks to tune in to your true self.


We are moving out of the emergency state into a calm existence where you can access true freedom in your body and mind.


Related: 5 Self Care Activities for Women Who Don’t Have Time for Self Care

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Tonight, I want you to do something nice for yourself.

Self Care Ideas:

·      Reading a book

·      Watching your favorite TV show

·      Having a bowl of coconut milk ice cream with some dairy-free chocolate chips

·      Enjoying your favorite herbal tea with a spoonful of honey

·      Taking a luxurious bath or a long shower

·      Watching a good movie

·      Rubbing healing oils on your body

·      Saying some extra affirmations or watching inspiring YouTube videos

·      Calling a loved one to catch up





Makes 1 serving


1 cup hemp milk, coconut milk, or almond milk

1 banana 

1 cup frozen berries

1 large handful of spinach or kale

1 tablespoon ground flax seeds    

1/4 teaspoon cinnamon  

1 splash vanilla extract

ice (optional)

*Feel free to add some extra protein, such as PlantFusion, Sun Warrior, or Vega. 



Morning snack: 

10 walnuts and a green apple




Makes 2 servings

2 cups spinach

juice of 1/2 lemon

1 apple, chopped

1/8 cup pumpkin seeds

1/4 cup fresh berries of your choice 

2 tablespoons fresh parsley

1/4 cup diced red onion

sea salt and pepper, to taste

In a large serving bowl, add the spinach, the lemon juice, and your favorite dressing with a dash of sea salt. Massage until the spinach starts to soften and wilt, 2 to 3 minutes. Top with apples, pumpkin seeds, berries, onions, and parsley. You can also add an animal or non-animal protein if you would like.



Afternoon snack:

A piece of Ezekiel bread topped with 1 tablespoon of coconut oil, ½teaspoon of almond butter, and a dash of cinnamon.




Adapted from a recipe by Ina Garten 

Makes 3 to 4 servings

1/3 cup lemon juice, freshly squeezed 

1/3 cup extra virgin olive oil

1 teaspoon Celtic sea salt

1/2 teaspoon ground black pepper

1 1/2 teaspoons fresh thyme 
leaves, minced

1 pound boneless chicken breasts, halved and skin removed

1 head romaine lettuce, remove bottom and chop

2 large carrots, grated 
or julienned

In a medium bowl, whisk together lemon juice, olive oil, salt, pepper, and thyme to make a marinade. Place chicken breasts in a 9x13-inch baking dish, then pour the marinade over chicken, and refrigerate for 2 hours or overnight for a full burst of flavor. Heat grill and cook chicken breasts for 10 minutes on each side until cooked through. Cool chicken and cut diagonally into 1⁄2-inch thick slices.


Place romaine on a serving platter, and then top with julienned carrots and sliced chicken.

Michelle Jolene

eI am a certified Health and Wellness Coach and Life Coach. I am the founder of, 40yearflip--a self help blog that focuses on empowering woman over 40 to flip their habits, flip their health, flip their happiness, flip their confidence, and flip their lives to reach their full potential. Don't flip out. Flip your life.