General Health & Well-beingHealth & NutritionWomen's Health

Transform Your Life with this 24-hour Plan



Transform Your Life with this 24-hour Plan

The majority of my clients struggle with time management and low energy. Take a moment to think about the last time you were unplugged from the computer, the Internet, or left your phone at home. When was it? Instead of putting change off because you are tired and run down, I am going to teach you the skills I have learned to kick start the action plan.


“I never have the time.”

“My life is too busy.”

“I will make changes tomorrow.”

“I will start to work out next week.”

The problem is that when the deadline with myself rolled around, I would put off changing again. I felt I always had time.

I want to be honest with you. Even though I am a health coach, I still juggle the demands of life, just like you. My own health suffered when I could not find a balance between everything I had to get done and taking care of myself. I started to get headaches and bags under my eyes and my sleep deteriorated. I knew moving to a mountaintop to find tranquility was not an option. I was going to have to learn how to balance my busy life and find peace within.

I came to the realization that if I was going to be able to help anybody else, I had to learn to put myself first. So, I sat down and took a good hard look at my life, looking for places where I could make meaningful improvements. The changes I made were simple things that resulted in my feeling better physically and mentally; and, as a result, I became more effective at work, a better wife, and a better mom (although my teens might disagree). I finally stopped saying tomorrow and started saying TODAY, now, this moment.

I am going to show you how take steps in 24 hours that can help you for a lifetime. Yes, you heard me right – I am going to help you to start to transform your body and your mindset in just one day. So let’s get radical and unveil the fabulous version of you that’s waiting to be unleashed!

Here is your 24 hour day plan!

Good morning!

Upon waking, make yourself a beauty elixir by squeezing half a lemon into about 6 ounces/180ml 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.

Before you start your day, set an intention for the day, and say an affirmation. My own daily affirmation is, “There is no emergency. Slow down. I am complete.” Choose one that works for you!  Here are a few to get you started:

I am open and receptive to all the good and abundance in the universe.

I lovingly do everything I can to assist my body in maintaining perfect health.

I am willing to attract all that I desire, beginning here and now.

Before 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.

As you have your fabulous smoothie, savor every sip. Be present in the moment.


Makes 1 serving

  • 1 cup coconut 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)

Place all of your ingredients in a high speed blender and process until smooth. Enjoy!

As you leave the house to go to work or take your children to school, turn on some music. Music is a powerful way to bring your body and mind into a positive state. You can also buy CD’s or download audios from motivational speakers or spiritual leaders, such as Gabby Bernstein, Tony Robbins, or Pema Chödrön and listen to their inspiring words.

Let’s fast forward to that mid-morning stomach grumble when you usually hit the coffee machine or maybe even grab a donut. Make sure you have planned for your day by pre-preparing healthy snacks so you won’t reach for junk.  Enjoy your snack, and chew with delight.

Morning snack:

10 walnuts and a green apple

It is lunchtime. Time to reset the nervous system, so take five deep breaths before you enjoy your delicious meal.



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.

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% empty space in the stomach for optimal digestion.

Now you are nearing the afternoon, when many people get tired, but not today! You are going to consume one tablespoon of coconut oil by mouth or munch on the afternoon snack I suggest to give you a boost of energy.

Afternoon snack:

Half a roasted sweet potato with 1 teaspoon of almond butter and a dash of cinnamon.

Almost done… You are coming home for the day. Make sure you give yourself some time to release the stress from your 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. Then, enjoy your dinner!



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 sea salt
  • 1/2 teaspoon ground black pepper
  • 1 1/2 teaspoons fresh thyme
  • leaves, minced
  • 1 lb/1/2kg 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 9×13-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.

After dinner, 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 into 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.

Tonight, I want you to do something nice for yourself, which can mean:

  • Reading a book
  • Watching your favorite TV show
  • Enjoying your favorite herbal tea with a spoonful of honey
  • Taking a luxurious bath or a long shower or indulging in a home spa treatment
  • Watching a good movie
  • Saying some extra affirmations or watching inspiring YouTube videos
  • Calling a loved one to catch up

See, we covered it all! You really can go from feeling depleted to energized in just 24 hours.

Remember, you can thrive in this non-stop world by mastering simple tools for simplifying your life. It’s as easy as giving yourself a break from the modern“emergency” state by eating the right foods and practicing deliberate self-care.

You deserve it! Let me know how your day goes!

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Dana Dinnawi

Dana Dinnawi is an Integrative Nutrition health coach specializing in empowering women to improve their health and family life. She received her training from the Institute for Integrative Nutrition, where she studied more than one hundred dietary theories and a variety of practical lifestyle coaching methods. She can be reached through her website and Facebook page.

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