We all have to travel for work from time to time— some of us more than others.  One such fellow, my boyfriend and partner-in-crime, Stephen,  travels EVERY SINGLE WEEK.  This can be exhausting and really take it's toll on your body.  You have to work extra hard to stay healthy and happy.  In an effort to keep one of the most important people in my life as healthy as possible, I started packing him a wellness travel bag every week.  What's in it you ask?  Well, I'm glad you did!

1. A Brita water bottle: Staying hydrated, especially if you are flying all the time, is of the utmost importance.  Your body can't carry out any of it's activities without water.  Oftentimes we are so engrossed in our work we forget to drink, and that is a big no-no.  Dehydration can lead to headaches, poor performance and even over-eating.  So if you want to feel great and work well, drink water.  This bottle has a filter in the cap so you can get your water anywhere and be sure it's filtering out all the things you don't want in there.  

2. Daily Dose Vitamins: I love these single dose packets.  They come with a probiotic, vitamin D3 and a multi.  They are also produced under the highest standard of care so there are no nasty additives.  

3. A portable workout: Though most hotels have a gym, at the end of a long day you might not feel like going.  However, it's important to do some stretching or a light exercise.  The first wellness travel bag I put together for Stephen had a high-speed jump rope.  I printed out some exercise ideas for him and included it with the jump rope.  Even ten-minutes with that rope is a crazy-good workout.  

4. Protein powder: Hotel breakfasts are usually not that inspiring or healthy.  If all you have to choose from is powdered eggs or canned fruits loaded with sugar, take a few packets of protein powder with you.  You can mix it with milk at the breakfast table or even have it with water.  It's a great way to make sure you're fueling your cells and getting clean protein.  

5. Aloha Daily Good Powdered Green Juice Packets: You need your greens to stay healthy…. microgreens added as a garnish on a steak dinner do not count!  I love the Aloha packets because they are portable and can be added to your morning protein shake without muss or fuss. Each packet contains two servings of fruits and vegetables making it the perfect addition to your breakfast roster.    

6. A healthy eating guide: I got this idea from a fellow marketer and wellness warrior, Brad.  Using yelp and search engine results as my guide, I look for places that serve up green juices, organic grass fed meats, fresh organic produce, vegan options etc.  There is almost always a Whole Foods or health food store you can visit to stock up on snacks or even meals you can keep in the hotel fridge.  Be sure to stock up on healthy snacks before you head to the airport as airline food is notoriously unhealthy for you.  

7. A mindfulness practice: Whether you download headspace or you listen to Miles Neal on your beats app, I encourage you to do some exercise for the mind.  When you're traveling for work, you have a propensity to work even more than you do at home.  Your brain might be overworked and frazzled and the best gift you can give it, is some quiet time to be present.  

8. And lastly: We can't forget the skin.  Though hotels often have trial-sized products, they often aren't the best quality.  Additionally, your skin gets dryer when you fly, so you might need a heavy moisturizer than usual.  I love Clarins Beauty Flash Balm.  Stephen gets the Malin + Goetz Vitamin E moisturizer or the SPF 30 moisturizer.  For colder winter months, I stash Avene Cicalfate in the bag; it always does the trick.  

How do you stay well on the road?  Let us know in the comments section below.  

As a girl who is always on the run, but also obsessed with living my best life, I'm constantly looking for hacks to help me run around town at full speed while feeling my best.  I spend my days in the marketing world running to meetings, agencies, clients etc. and that means I have to have the right tools with me at all times.  

Here are a few things I keep in my (very big) bag to keep me well throughout the day. 

1. A water bottle: Hydration is so important.  I cannot stress how important.  When you run around all day you might forget to drink water.  That can lead to fatigue to feelings of hunger to muscle aches.  To do my part for the environment, I keep a refillable version in my bag. Nalgene has great options and Brita even has a version that has a little filter in the cap.  Opt for a version that is BPA-free, as you don't want those chemicals leaching in your water.  During long, hot summer days in NYC, I keep Nuun electrolyte tablets in my bag to add to my water. They provide some additional magnesium and potassium I might be losing from all that running around.  

2. Multivitamins: I get regular blood work to look at my micronutrients, but to fill in the gaps I like to take multivitamin packets.  My favorite ones are called Daily Dose from Dr. Frank Lipman.  These little packets have vitamin D3. probiotics, fish oils and a multi.  They are free from all the unhealthy additives and come in a convenient to-go package.  

3. Biofreeze: Any girl who has spent more than eight hours per day in heels, knows why this is in my bag.  Rather than taking an OTC pain reliever that isn't so great for my system, I rub on this topical biofreeze cold therapy.  The active ingredient is menthol so it's a more natural alternative to pain relievers.   

4. Healthy Snacks: No 4pm blood sugar crashes for this girl!  I keep healthy snacks in my purse all the time.  I carry a stainless steel Eco Lunch Box to put my goodies in.  They usually consist of raw almonds, sunflower seeds, pumpkin seeds, or veggies and hummus.  Don't be caught unprepared and then have to run to the corner deli for something loaded with sugar.  You'll be on a roller coaster all day.  

5. A healthy energy boost: Most people, when they feel their feet dragging, reach for a large cup of joe.  A little bit of coffee and caffeine can be good, but too much can tax your system.  Coffee is very acidic and too much caffeine (with a hectic and stressful lifestyle) can over-exert your adrenals and lead to adrenal fatigue. So, I like to take a tip from my friends in Japan and use green tea matcha.  Matcha is stone-ground green tea and you can make a mean latte from it.  I keep a tiny hand blender in my purse so all I need to do is go to a coffee shop and ask for some steamed almond milk, add my matcha, and blend for a few seconds. 

I'd love to know what you keep in your bag!

It's mother's day here in the US and to celebrate my fabulous, larger-than-life, wonderfully-loving mother, I made her these raw, vegan truffles.  

Every woman, well almost every woman, loves chocolate.  And we don't have to beat our selves up for loving it, because it can be pretty great for us!  Cacao beans contain natural chemicals called flavonoids.  Flavanoids are an antioxidant compound that promotes great health and can lower your risk of certain diseases.  Antioxidants are super important as they help to destroy free radicals within your tissues and cells.  Cacao also is rumored to have cardiovascular benefits as it has shown to reduce LDL, or bad cholesterol.  Are you sold yet?  I am.  Now let's make these delicious truffles, shall we?

Ingredients:

2 tbs of coconut oil

12 dates, pitted and soaked in water

3 tbs of cacao powder

Toppings

4 tbs of shredded coconut

2 tbs of cacao powder

Add your dates, coconut oil and 2 tbs of cacao to a high speed blender and blend until everything is smooth.  Scoop out the contents into a bowl and then roll about a tbs of the mixture into a ball.  Roll the balls in your chosen toppings until covered evenly. Place in the fridge until you're ready to serve.  #foodporn.

Breakfast is, by far, the most important meal of the day.  However, more people skip breakfast than any other meal because they don’t think they have the time.  But if Beyonce has time for it, we all do!  Skipping breakfast can lead to dips in blood sugar which can contribute to poor performance, lack of energy and mental acuity.  Here are several super quick and delicious recipes that are sure to take you from grumpy to Gwyneth status with no muss and no fuss!

Pro tip:  I do meal prep the night before and put all my ingredients in a mason jar (minus the liquids) so I just have to wake up and blend or assemble!

Chocolate Chai Pre-workout Smoothie

We all need a little extra energy before we hit the gym.  This recipe will get you fired up, but not too full, so you can sweat it out to your full potential. 

1 scoop of your favorite protein powder ( I love VegaOne)

1 tsp of chia seeds (they’re great for keeping you hydrated!)

1 chai tea bag soaked in a 1/3 of a cup of boiling water

½ a frozen banana

2 dates (if you want to keep this low GI, sub your dates for stevia)

1 tsp of Cacao

1 tbsp of cashew butter

¾ cup of almond milk

Soak your tea bag in boiling water and let it stand for a few minutes.  Add all of your other ingredients to the blender.  Remove the tea bag and add the tea to the blender as well.  Blend until smooth and then serve over ice and enjoy!

Blueberry Power Smoothie

This is my favorite Monday morning smoothie because the green coffee bean extract gives me that necessary jolt to start the week right. 

¾ of a cup of frozen blueberries (choose organic if you can)

1 scoop of protein powder

1 tbsp of cashew butter

2 packets of stevia (you can sub in a banana if you don’t like the taste of stevia)

1 cup of almond milk

2 tbsp of unsweetened coconut shreds

¼ of a tsp of green coffee bean extract

Blend everything together in a blender and enjoy!

Raspberry Avocado Beauty Booster

With the combination of the omega three’s from the avocado and flax, this one is sure to get your skin glowing!

½ avocado

1 scoop of protein powder

¾ cup of raspberries

2 dates

1 packet of stevia

1 tsp of flax seeds

1 cup of almond milk

Add of the ingredients to a blender, blend until smooth and enjoy!

Overnight Blueberry Almond Oats

This is one of my favorites because it requires no prep time in the morning. 

1/3 cup gluten free oats

2 packets of stevia (or coconut palm sugar if you prefer)

2 chopped dates

1/3 cup almond milk

1/3 cup plain coconut yogurt

1/4 cup fresh blueberries

Dash of cinnamon

2 tablespoons sliced almonds

Extra blueberries and cinnamon, for serving

Stir oats, almond milk, coconut yogurt, blueberries, dates, stevia and cinnamon together in a jar or bowl. Cover and place in refrigerator overnight.  In the am, take out of the fridge, add your extra toppings and enjoy!

Amina’s Ultlimate Acai Bowl

This one is delectable and so decadent that I often save it for the weekend so I have time to savor the awesomeness.

Acai bowl

1 frozen banana

1 packet of unsweetened sambazon acai

2 dates, chopped

1 tbsp of cashew butter

Toppings

1 ripe banana, sliced

1/3 cup of shredded coconut (unsweetened)

1/3 cup of gluten free granola

1 tbsp of cashew butter

A tbsp of goji berries

Blend all the ingredients for the bowl in the blender until they are smooth.  Pour into a bowl and add your toppings.  Delight in how delicious and guilt free this is!

Coconut Yogurt Parfait

Time can never be an excuse with this lightening-fast option!

1 container of coconut yogurt (I’m obsessed with Coyo!)

2 tbsp of gluten free granola

1 tbsp of raw local honey

1 tsp of goji berries

Open your container, add your toppings and away to go!

Avo Toast

Can’t live without your bread in the am?  No worries, we’ve got an option for bread lovers too!

2 slices of gluten free toast, toasted until golden brown (you can use whole grain if you prefer, just opt for something that is less processed)

1 avocado

A drizzle of olive oil

A dash of salt

A dash of garlic powder

½ a sliced tomato

Cut your avocado in half and lightly mash it.  Add the salt and garlic powder and mix well and then spread across your toast.  Add your sliced tomato and then drizzle olive oil across the top.  Yummy, yum, yum!

Avocado Sriracha Eggs

Eggs are a morning go-to and a great source of protein.  If you can’t live without them, but want to add in some good fats, try this yummy recipe from my little sister dreamed up.

1 egg over easy

A dash of salt

½ an avocado

A drizzle of sriracaha sauce

Cut your avocado in half and scoop the side without the pit, out of the skin and sprinkle on some salt.  Fry your egg and place it inside the avocado basket.  Drizzle with Sriracha and enjoy!

Banana Cashew Bites

Not time to fry or blend?  No problem!

1 frozen banana

3 tbsp of cashew butter

3 tbsp of coconut shreds

Roll your frozen bananas in the cashew butter until fully covered.  Then roll in the coconut shreds.  Slice into bite size pieces and enjoy!

Got any of your own super quick breakfast recipes?  Share with us in the comments section below.

In good health,

Amina