healthy eating

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.

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 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

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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

 

 

RECIPES

 

Breakfast:
BERRY SPLASH SMOOTHIE
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

 

 

Lunch:

ENERGIZING SPINACH SALAD
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.

 


Dinner:

GRILLED CHICKEN

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.

Why is a Seasonal Detox So Important for Your Overall Health?

How Can You Help Your Body Detox Itself Naturally with a Seasonal Detox?

Seasonal Detox

Did you know that your body is working all the time to clean itself of toxins? Yep, your body is in constant detox mode. In a perfect world, your body would detox itself. In a not so perfect world, like the one we live in, our bodies still try to detox themselves, but they just need a helping hand. That’s why a quick and easy seasonal detox is so beneficial to your health.

And by detox, I don’t mean starving yourself, living off of liquids, ingesting powders and potions, I mean eating clean for a short time while your body processes all the toxins, preservatives, dyes, and other harmful things from your body.

 

Your liver is like the captain of your body’s detoxification team. It filters out a lot of the toxins in your food, preventing them from entering your bloodstream. Of course, the liver can’t filter out everything, so that’s when your kidneys come in to play; your kidneys filter your blood and eliminate toxins via urine. And finally, your colon is full of naturally occurring, healthy bacteria which help to flush out toxins. Go, detoxification team, go!

 

This detoxification team is working hard for you every day, to try to keep your body healthy and toxin free. However, our modern world, full of pollution in the air, toxins such as pesticides in our foods, and chemicals all around us, gives our bodies too much detoxing to do. So, every once in a while, it’s important to give our bodies a little, much-needed assistance by carefully choosing foods that minimally add to this toxic load and help our digestive system detox itself. This is why I suggest a seasonal detox, once a season.

 

When our body’s too full of toxins to properly detox itself, it can’t work optimally. It can’t metabolize properly, absorb nutrients and minerals optimally, or stay hydrated. See, a seasonal detox is necessary to be healthy, happy, and free of disease. We all have some low level inflammation in our gut, because we live in a world full of toxins, pollution, and chemicals.

 

Related: How to Snack While Detoxing

By eliminating foods that are known to cause inflammation, which leads to a multitude of diseases, we can help our bodies detox. When the body is toxic, your digestive system is weakened. And when your digestive system is weakened, it leads to further inflammation, which leads to further health problems. You see? It’s a vicious circle. But it doesn’t need to be.

 

And, detoxing doesn’t need to be something to dread or be scary. In fact, a clean-eating seasonal detox is SO EASY because clean-eating can be delicious! 

Help Your Body Detox Itself

I don’t believe in detoxes that eliminate food or require special powders and supplements. I believe in eating delectable food every day, even when detoxing. So, don’t think all cleanses require you to chug a gallon of lemon juice and maple syrup or starve yourself until you are weak. Nope, not at all, and certainly none of the suggested eating ideas you’ll find here at the 40yearflip, including my seasonal detoxes.   

 

If you detox by choosing to eat clean foods that increase your toxin levels only minimally, and work to decrease your inflammation, and drink plenty of fluids to assist your kidneys to flush out these toxins, you are doing all you need to do to help your seasonal detox. And, guess what, these clean-eating foods are oh-so good for your tastebuds and your tummy! 

 

And, do you know what else inhibits our bodies’ ability to detox fully? Stress. Yep, stress. We are all so stressed, all day, every day. And, when we stress, we create acid in our body, acid that causes our liver and kidneys to work overtime, trying to filter out all the additional toxins and acids. So, if you are stressed, a seasonal detox could help you neutralize your acid levels (heart burn, acid reflux, unexplained burning tummy, anyone?) 

 

When your digestive system is not working and can’t break down these foods, it can’t focus on getting detoxing, and that means your body can’t control things like bloating, weight gain, and complexation breakouts, and feeling tired and out of balance.

 

When your body isn’t able to control the amount of toxins and acid in your body, you may experience:

 

•  Constipation/Diarrhea

•  Heartburn and Acid Reflux

•  Gas/Bloating

•  Weight Gain

•  Low energy Levels

•  Headaches

•  Complexion Outbreaks

•  Mood Swings

•  And for those of us with autoimmune disorders, it’s often this overload of toxins that send our bodies into spiral mode.

How Can You Do a Seasonal Detox? Read All About It!

 

How to Help Your Body with a seasonal detox:

 

1.    Upon waking, drink lemon water.

2.    Start your day off on the right food by waking up early enough to have a peaceful morning. This may require you to set your alarm a bit earlier than usual and/or prepping for your morning the night before. Be sure to implement a morning routine that works for you.

3.    For optimal seasonal detoxing you up your veggie intake, especially with in-season veggies. Up your water intake. Choose clean proteins such as wild fish, organic chicken, tofu, nuts, quinoa, or lentils.

4.    Foods to avoid during a detox include added sugar, alcohol, dairy, gluten, processed foods, and starchy foods, as these all contribute to inflammation. If you can source it and afford it, purchase organic fruits and vegetables.

5.    Drink a body-enriching healthy smoothie for breakfast. Add in a source of protein or have it with a boiled egg.

6.    For lunch, have a healthy salad, that’s packed with raw veggies. If you get hungry after eating only vegetables for lunch, pair your salad with a clean protein. Your protein choice can be animal-based or plant-based.

7.    Hydrate, hydrate, hydrate! You should be drinking a minimum of 8, 8oz glasses of water a day. When you detox, your body will be flushing out toxins through your urine, so you should try to increase your daily intake of water.

8.    Exercise! Even if you are too busy to commit to an exercise routine, be sure to get your 10,000 steps in every day. Most smart phones have a built-in pedometer, so you can track your daily steps.

9.    For dinner, load up again on the veggies. My favorite, go-to detox meals are quinoa and veggie bowls, and veggie soups. These are so easy to make ahead of time, so that you aren’t tempted to grab something unhealthy or order takeout!

10. Practice gratitude! You could spend 5 minutes, at the end of the day, to think about what you are grateful for. Or, you could start a gratitude journal.