Join myself and these fabulous, fierce, and FIT influencers for a FREE 7 Day Re-Boot for Body and Mind Challenge!
Top 3 participants will win one of my Signature Map Necklaces! Use the form to sign up, it’s FREE!!
Fill out the form below, or if it doesn’t load for you CLICK HERE!
Here is a list of the recipes and ingredients you’ll need for each this week. Most recipes are repeated several times throughout the week so please pay attention to the notes after the recipe name to see if you need multiple items!
You can do one big grocery shop today (Sunday), or do half today and half midweek. Our food expert Ashley said you should be fine getting everything for the week today though!
Bended Green Juice: (Makes 4 servings for the week)
Energy Bites: (Makes 3 servings of 4 bites for the week)
Quinoa Salad: (Get enough to make 4 times for the week)
Lentil Soup: (Makes 4 Servings to use for leftovers throughout the week)
Fruit Smoothie: (Makes 3 for the Week)
Orange Pomegranate Salad: (Get enough to make 3 times this week)
Veggie Bowl: (Get enough to make 3 times this week)
Mango Dragon Fruit Smoothie Bowl:
Blackberry Kiwi Chia Pudding:
Snacks:
Hosts: @MyLifesATravelMovie x @nneya
Time: 9am PST / 12pm EST / 6pm CEST
Watch: On IG LIVE at the time above, or later on Alyssa’s IGTV
About Nneya: Multi-hyphenate Nneya Richards is a journalist and public speaker beginning her career at 16 as a founding contributing editor to teenVOGUE magazine. Currently, residing between NYC and Milan, she is a frequent contributor to travel & fashion publications including Vogue, Vice & Duchess’ Meghan’s former site, TheTig.com. Nneya is the founder of ’N A Perfect World, a curated intersection of travel, food, style and geopolitics inspired by the millennial global-citizen.
Nneya has been featured in Forbes, on CBS News and a variety of print, video and online media including brand ambassadorships with airlines, tourism boards and hotel groups. Nneya was recently honored by the National Chamber of Italian Fashion as a Digital Creative of Color to know in 2020. She serves on the board of Glam4Good, a non-profit organization that creates social impact through beauty and style. As a cultural exchange advocate, Nneya aims to empower people, especially BIPOC women to travel as she believes it is through exploring the world that we will bridge cultural gaps and misunderstandings. We are all ambassadors.
Session title: “Letting Light In”
Session Summary: Spring is literally the season of rebirth and renewal. With most of the world on lockdown, it’s like we skipped that. Or did we?
This pandemic is/was a test of our character, or faith, and our resolve. We’ve learned to be resourceful, we’ve learned the value of human life and we’ve learned the value of community. The pandemic has tested the nuances of ourselves and our relationships and now it’s time to reflect and REBOOT!
We’re in July, the first full month of summer and we’re going to take back 2020, letting go of relationships that didn’t serve us, or only served us then and moving forward with some of these quarantine skills we learned to find healthy relationships with ourselves and others!
Hosts: @MyLifesATravelMovie x @HeyAshleyRenne
Time: 9am PST / 12pm EST / 6pm CEST
Watch: On IG LIVE at the time above, or later on Alyssa’s IGTV
About Our Expert: Ashley Renne is an on-camera host, eco advocate, and plant-based health expert. Her green living brand Hey Ashley Renne is a source of vegan and sustainable lifestyle inspiration that teaches holistic ways to attain a healthier body, home and planet.
Why do this detox?
Plant-based nutrition is one of my biggest passions. I initially went vegan to take a stance against animal exploitation and a year later discovered the environmental benefits as well. Those were my biggest motivators for keeping it up. Eventually, however, I also began to take notice of the undeniable health advantages. In the 4 years I’ve been vegan I’ve never had a cold. My natural energy is through the roof (no coffee needed). I have to do strength training to prevent weight loss because I’m content with where I’m at. I stopped wearing foundation because I no longer have breakouts.
And these were just the benefits I could physically see—then there are the scientifically proven benefits that are happening without me noticing. The preventative benefits that give me a clean bill of health so that I don’t have to live on the defense. One of the oldest holistic health systems in the world, Ayurveda, teaches the philosophy of preventing disease, rather than fighting it. If we all adopt that approach to our health, we could essentially use food as our medicine, rather than pills.
Even just 7 days of modifying your eating habits can detox your body and get rid of pesky toxins in your system, nurture your body, and regain balance. So let’s give it a try!
Breakfast: BLENDED GREEN JUICE – 1 cup leafy greens (spinach, kale, etc), ½ cucumber, 1 apple, 1-inch ginger, 1 peeled lemon, 1 stick of celery, 1/3 cup parsley. Chop ingredients really well and put in a blender with half a cup of water. Blend until it turns into a green juice.
Why? Fruits and veggies are among the best ways to detox your body because they deliver high amounts of antioxidants and phytonutrients, which help prevent disease in your body. Foods like lemons and celery are great for detoxes because they help your body produce more bile, which helps keep food moving through your body and gastrointestinal tract smoothly. Ginger is a powerful digestive aid and parsley has the ability to attach itself to heavy metals in your body and help guide them out.
JUICER VS. BLENDER? People rave about juicing (with juicers) for detoxes but I don’t recommend it.
1. Juicers strip fruits and vegetables of all the fibrous pulp, which means you don’t get the benefits of fiber! Fiber aids digestion and keeps you full.
2. It’s bad for the environment as it produces too much unnecessary food waste. You get the juice, but it leaves behind all the extra which ends up in the landfill.
3. It’s expensive. Juicing requires a lot more produce especially if you use produce that doesn’t have high water content. Plus juicers are expensive to buy.
Go the blender route! Everything you put in a blender, you consume. Nothing is wasted and you get the full benefits of the fruits and veggies.
Lunch: QUINOA-SPINACH BOWL WITH PEACHES & AVOCADO – Place your spinach at bottom of bowl. Layer with quinoa, avocado slices, peaches, and walnuts.
Why? Again, fruits and veggies are essential to detoxifying the body. And healthy fats like avocado and walnuts are vital for immunity and the absorption of all those vitamins we’re ingesting.
Snack: ENERGY BITES (watch my recipe video) – Soak 1 cup of pitted dates in a bowl for a couple minutes to soften them up. In a food processor or blender, add 1 cup coconut shreds, 2-3 tablespoons cacao powder, and a pinch of sea salt. Blend until the texture is sandy or crumbly. Add in soaked dates.Blend until you have a dough-like consistency. Form the mixture into balls.
** This will make about 12, so you can have 4 today, another 4 on Day 4, and the last 4 on Day 7 (store in fridge) **
Why? These energy bites have some amazing superfood ingredients. Cacao is a natural superfood high in nutrients such as iron, magnesium and zinc; and a rich source of antioxidants. Think of it as the raw, unprocessed form of chocolate. Dates are naturally sweet and packed with fiber to help keep those bowels moving.
Dinner: LENTIL SOUP – In a large pot, heat coconut oil over medium heat. Add 1 chopped onion, 2 minced garlic cloves, and 2 chopped celery stalks; cook and stir until onion is tender. Stir in 2 cups of dry green lentils, 2 diced carrots, 8 cups of water (or 8 cups of veggie broth if you have it), and 1 can of crushed tomatoes. Bring to a boil. Reduce heat to medium low. Stir in 1 bay leaf (or 1 tsp dried oregano if you don’t have), 1 tsp dried thyme, 1/2 tsp dried sage, and fresh basil if you have it (or 1 tsp dried basil); simmer until tender. Lighty season.
** This will make about 4 servings, so you can have it several times this week **Why? This lentil soup is packed full of the kinds of healthy ingredients we’ve been discussing – veggies, herbs, & spices. And lentils are just amazing. They are filled with protein and fiber. Lentils also have complex carbohydrates, which boosts the metabolism and helps the body burn fat (people think carbs are bad, but complex carbs like whole grains are great for you)
Join us Live for an intense ABS-olutely Fire ab class with fitness expert @NormaJReynolds!
Hosts: @MyLifesATravelMovie x @NormaJReynolds
Time: 9am PST / 12pm EST / 6pm CEST
Watch: On IG LIVE at the time above, or later on Alyssa’s IGTV
About The Host: Norma J. Reynolds began bodybuilding in March of 2015, and she went vegan at the age 30 in October 2015 – yes, while living in Omaha, Nebraska. After a devastating car accident in October 2016, Norma miraculously won her pro bikini card at the 1st World Vegan Bodybuilding Show in December 2018, with the Naturally Fit Federation (NFF)!
Norma won her pro debut show in September 2019! She went on to compete in IPE Worlds Championships (Nationals) in November 2019, where she placed in the top 5 for Bikini Short.
Norma recently relocated to Houston, Texas, where she is enjoying her “off-season”; especially all the cookies :-). She also owns an eco-friendly tee shirt line: DOBA FIT. The best-seller is PUSH REST GROW! Work hard, while giving your body the time to recover; that’s where the real gains are made.
Breakfast: FRUIT SMOOTHIE-
1/2 pineapple, 1 apple, 2 bunches of fresh mint, ½ lemon, 2 tbsp moringa powder. Blend together.
Why? Moringa seems like a new craze, but folks living in places where this stuff grows – like India and the Caribbean, have known about the benefits for years. It’s a superfood that lowers blood sugar levels, reduces inflammation, lowers cholesterol, and protects against arsenic toxicity.
Lunch: ORANGE POMEGRANATE SALAD – Place 2 cups spinach or kale at bottom of bowl. Add 1 chopped apple, 1 sliced orange, 2 chopped green onions, and chopped walnuts. Top with pomegranate seeds and sliced almonds. For the dressing: Mix together 2 tbsp extra-virgin olive oil, 2 tbsp fresh lemon juice, 1 tsp maple syrup, 1 tsp dijon mustard, pinch of salt & pepper.
Why? On top of all the benefits of fruits and veggies we’ve discussed already, let’s specifically highlight pomegranates in this recipe! Pomegranates can reduce inflammation in the gut and improve digestion so that’s why it’s included in this recipe.
Snack: AVOCADO
Why? Avocado is high in fiber and the good type of fat. It has important antioxidants, including glutathione, a nutrient that can block up to 30 carcinogens, reduce cell damage and detox your liver. Avocados are filling and can help you eat less added sugars, thus helping you lose weight, lower your BMI and metabolic syndrome risk.
Dinner: VEGGIE BOWL – Place 2 sweet potatoes (halved), skin side down and half a chopped onion in a pan. Drizzle lightly with oil and bake at 400 degrees for 10 minutes. Remove and add 1 bundle of chopped broccoli. Drizzle lightly with oil and season with black pepper and pinch of salt. Bake for 10 minutes. Remove and add 2 handfuls of kale. Drizzle lightly with oil and season with a pinch of salt and black pepper. Bake for 5 minutes and set aside. While veggies are in oven, saute 1 15oz can of chickpeas. Season with cumin, garlic powder, chili powder, black pepper, ½ tsp of turmeric, and pinch of salt. Build your veggie bowl with the roasted veggies and chickpeas! Top with your favorite healthy sauce. Tahini works great.
Why? On top of all the nutritious veggies in this dish, let’s highlight the wonders of turmeric, sweet potatoes and broccoli. Turmeric helps boost digestion and stimulate the gallbladder to produce bile, making the digestive system more efficient. Broccoli and sweet potatoes are two foods that your liver will appreciate. Your liver is the gatekeeper of your body, cleaning up what goes in and assisting with what goes out – so foods that help that organ out are essential.
Breakfast: (GREEN JUICE RECIPE FROM DAY 1)
Lunch: (QUINOA SALAD RECIPE FROM DAY 1)
Snack: MANGO DRAGON FRUIT SMOOTHIE BOWL (watch my recipe video) – Blend 1 cup frozen mango chunks, 1 cup frozen dragon fruit, and 1/2 cup plant-based milk. Top with fresh blueberries, bananas, strawberries, and shredded coconut.
Why? The combination of all these fruits together give you an explosion of antioxidants, vitamins, and natural sweetness.
Dinner: (LEFTOVER LENTIL SOUP FROM DAY 1)
Breakfast: (FRUIT JUICE RECIPE FROM DAY 2)
Lunch: (SALAD RECIPE FROM DAY 2)
Snack: (LEFTOVER ENERGY BITES FROM DAY 1)
Dinner: (VEGGIE BOWL RECIPE FROM DAY 2)
Breakfast: (GREEN JUICE RECIPE FROM DAY 1)
Lunch: (QUINOA SALAD RECIPE FROM DAY 1)
Snack: APPLE
Why? Fruits are healthy snacks that always satisfy my craving for something sweet. 1 large apple is filling enough and a green apple especially does the trick. Organic apples have more antioxidants, so get organic if you can.
Dinner: (LEFTOVER LENTIL SOUP FROM DAY 1)
Breakfast: (FRUIT JUICE RECIPE FROM DAY 2)
Lunch: (SALAD RECIPE FROM DAY 2)
Snack: BLACKBERRY KIWI CHIA PUDDING (watch my recipe video) – Put ½ cup chia seeds, 2 cups plant-based milk, and 2 tablespoons of maple syrup in a bowl and mix well. Place in fridge for 1-2 hours or overnight. Pour into a glass and add fresh kiwi and blackberry toppings.
Why? Chia Seeds are a superfood high in antioxidants, dietary fiber, healthy omega 3’s, and protein. When added to water, they create a gelatinous effect and after being digested, they cleanse and detox your insides by collecting toxins before they exit. Kiwis are great for flushing toxins out your colon and blackberries are filled with antioxidants that help clean and remove waste products in our cells.
Dinner: (VEGGIE BOWL RECIPE FROM DAY 2)
Breakfast: (GREEN JUICE RECIPE FROM DAY 1)
Lunch: (QUINOA SALAD RECIPE FROM DAY 1)
Snack: (LEFTOVER ENERGY BITES FROM DAY 1)
Dinner: (LEFTOVER LENTIL SOUP FROM DAY 1)
Get your booty in gear (literally) for this quick workout class focusing on your glutes!!!
Hosts: @MyLifesATravelMovie x @JenaFit2Fly
Time: 9am PST / 12pm EST / 6pm CEST
Watch: On IG LIVE at the time above, or later on Alyssa’s IGTV
About Jena: Jena is a personal trainer, fitness instructor and travel lover originally from Texas but now calling Los Angeles home! She teaches several classes at popular LA gyms, including her specialty, the “A$$ Class”! Join us Live or watch later on IGTV for a better booty workout!
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