Archives January 2017

Instagram, Pinterest, Facebook, etc. Wow, who can keep up with all the social media plans? I love having different media to explore, but the unrealness of some of it all boggles the mind! So what’s your story? I always wonder as I look around at the various shapes, sizes, and body types,  “what’s going through her head when she looks in the mirror?” ( I do this a lot when I’m people watching, by the way, *snicker*). Just by the facial expressions alone; some look happy, sad, and the others? Well, I’m not so sure of their place in this colorful complex world but hey, we all have to find “ourselves” and come into our own at some point.

I can’t say I get it as to why we women, seem to struggle so much with finding and embracing who we are; be it in terms of our physical shape and weight (facial features, physical attributes, etc) or some “thing” about ourselves that we perceive as our individual shortcomings or the less “pretty” parts of ourselves. Whatever it is, we all need to stop and evolve beyond these destructive tendencies. Which leads me to my next rant-

I won’t go into details but suffice it to say, it was “mean girls” on steroids; nothing funny about that at all. As an adult I get it: insecure, inadequate, immature women (and some adults in general) have a tendency to lash out or project their problems onto the closest target, usually manifesting itself in bullying or some other destructive behavior ( at least that’s been my observation). If there is one thing we really need to outgrow as females (of any age), it’s turning on one another, comparing (and finding deficiencies or inadequacies, etc) ourselves to other women, and trying to fit ourselves into mainstream media’s warped image of the “perfect” female!

I truly believe that if  (or most) mothers and fathers out there, taught their daughters to value themselves based on what they carried within (as well as the beauty contained embodied in their uniqueness), rather than what’s on the outside, women, and girls would find it much easier to be true friends and colleagues, rather than predator vs. prey, mean girl vs. the nerd, same vs. other. I guess I’m just disappointed to see that we still allow ourselves to be victimized and manipulated by both the media society as we struggle to find ourselves even as we stare blankly at the girl in the mirror…I’m still hopeful that in the end, we (women and girls) will finally get a clue and realize that we are own worst enemy.

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

Food and your waistline

Why are we so obsessed with food and our waistlines? This constantly leaves me with a bevy of theories or reasons why there so many women in the U.S. and the West in general  (and to a smaller degree, other parts of the world), who seem fixated on both food and their waistlines. Why the constant battle with our food? As a fitness and health strategist with a background in biological anthropology, I can’t help but wonder if something more complex, and culturally relevant is at play in this insanity. Dare I say, misconceptions based on misinformation are at the heart of the food and waistline debate!

Some issues at play in the food and waistline debate

This problem stems in large part, from a grossly uneducated and misinformed public with regard to what constitutes basic “good” nutrition and the plethora of misinformation peddled by a large segment of the media, as well as the fast and processed food industries. Additionally, our food policies and regulatory agencies (i.e. FDA, USDA, etc) have failed to show leadership in this area. Let us get real with ourselves, our food choices are also (and in some instances, largely) driven by factors other than basic hunger (i.e. “I hunger, therefore I eat”).

Some context

Individual tastes, culture, habits, and environment, etc play a pivotal role in our food choices, and by extension, the current food-related epidemic (obesity, heart disease, etc) we are facing at both the local and national level. First, let’s revisit the basics of why we need to eat at all. We need to eat and drink (water, at the most fundamental) to live.  Food essentially equals fuel for the daily life-sustaining functions of the body at the chemical, cellular, and systemic levels.

The basics

There is no physical reason (technically speaking) why we need to eat other than to sustain life. What I’m driving at here is that outside of eating to keep the body operating at an optimum level ( regardless of age, for instance) there is no real reason to eat anything beyond what is necessary for maintaining a “healthy body”. So why do we obsess about that food and waistline? Why are we so unhealthy in terms of what we eat and how that translates into our current health issues? While I don’t claim to hold all the answers to what will arguably, require complex solutions (I’ll leave that in the capable hands of academic researchers), I do believe that an informed public is one that is healthy and empowered.

Some Major stakeholders: Fast food industry, media, and the public

Who are the big winners here? Big agribusiness and the packaged food industry argue that it is “expensive” and “unsustainable” to buy local and organic food items. Many also say that there is no “real” difference (in terms of nutritional content or quality) between organic produce and conventionally grown produce. Additionally, they often point to “research” that supports their claims. However, there is an increasing body of unbiased research that not only counters these claims but also exposes a number of the myths about the benefits of consuming organic produce vs. conventionally grown produce, food additives (i.e. dyes in processed foods, etc), and so forth. Let’s not forget the role of media in this hot mess! Mainstream media amplifies what’s wrong with our society. Skewed body images, cultural norms, etc all factor into how we relate to food.

Why you need to make educated food choices

When you add it all together, you realize it’s a cycle perpetuated by misinformation, profit, etc. Our obsession with food and waistlines hides the issues that we truly need to address in order to claim our health and wellness. Let’s also not forget that we as individuals also have some responsibilities here. In basic terms, good legislation, and policy on food safety, equity in healthy food options, as well as behavior, impact our waistlines (i.e health). As consumers, we have a stake in this too.

Final  thoughts

When you get active about your food, you reclaim your food as well as your health. Recognizing we have options is just the beginning! Want some helpful tips about detoxing your fridge and pantry? Get my pantry detox guide right here! You can also get helpful tips on food storage to help you stretch that grocery budget right here. 

once you get behind the scenes and see what’s really going on, things become easier. You can make educated choices about where your food comes from, save money on the grocery budget, etc. Plus, you won’t get caught up in fad diets, or fooled by slick marketing labels on your grocery items!

About the author

Tonye Tariah is a Holistic Health Strategist and founder of Freedom at The Crossroads Blog, as well as a podcaster and speaker. She dedicates her time to help free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie-cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

Why the obsession with nuts and seeds?

People often ask me why I’m so obsessed with seeds and nuts. I could rattle off a whole list about why they’re so great.  I’ve since discovered that less is more, and simplicity is worth appreciating. The fact is that we ( homo Sapiens) are at our optimal health and fitness when we adhere to a diet that is diverse and nutritionally dense. We see the truth of this from the historic and evolutionary record ( I won’t bore you with the details). Also, we see the current health crisis many in the industrialized (as well as underdeveloped nations) are facing in terms of ever-increasing numbers of diabetes, cancer, as well as autoimmune diseases resulting from processed food.

The American diet

It is no small coincidence that our dependence on so-called “quick” and “processed” foods have a strong link to the diseases and associated syndromes listed above. The bottom line is that processed foods, our dependency on them, coupled with a lack of adequate exercise, have brought us to this unhealthy state. Add to that unsustainable environmental and agricultural practices, and a grim picture begins to unfold for the human race.

What are nuts?

In simple terms, nuts can be defined as “small dry hard-shelled dry fruit or seed with a separable rind or shell and interior kernel” (Merriam-Webster Dictionary definition). A much more detailed definition is provided by the National Institutes of Health (see National Institutes of Health website). The NIH states that nuts are “nutrient-dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.” Translation? nuts make up a powerhouse store of complete nutrients (i.e. fats, fiber, carbohydrates, etc).

Some nutrition facts

All that being said, there is such a thing as too much of a good thing. While nuts are nutrient-dense, they do contain fat. That means you must balance them with other sources of vital nutrients that contain fewer calories as well as fats. The key here is “BALANCE”! Thar’s in terms of nutritional intake (i.e. amount per serving, etc) as well as a proportion of other nutrient sources. For instance, a balanced intake of nuts (and or seeds, i.e. sunflower walnuts) would be equivalent to 1/3/ cup or 1 and 1/2 oz of nuts 3-4 servings per week for a 1,600 calorie diet. For a 2,00 calorie diet, this would be 4-5 servings per week  (American Heart Association: 2013 Healthy Diet recommendations;Eckel, Robert H. et al. “2013 AHA/ACC).

About seeds

While similar to seeds in terms of nutrient content, seeds are, in simple terms, the embryonic stage of a plant housed in a protective outer shell or hull. The dietary guidelines for seeds are similar to those for nuts, but the caveat remains the same; balance, balance, balance, is the mantra we should all stick to when it comes to nutrition, health (mind-body), and fitness. Why am I pushing them? I’m a firm believer in balance and the important role it plays in our health and fitness for a healthy lifestyle. My personal experience alone has driven home the power of a well-balanced and nutrient-dense diet. Also, from a physical fitness perspective,  a poor diet will doom you to failure and injury (i.e. failing to fuel your body with what it needs for recovery and growth).

Some observations

From a female perspective, I’ve come to learn the importance of incorporating dietary balance into my daily regime. I do this to keep my body aligned as it deals with changing hormone levels, stress, and illness. While nutrition and fitness alone can’t ward off the negative impacts of illness, disease, time, etc, they are powerful strategies to help us stay healthy and whole.

Remember, getting fit and healthy requires that you first make the decision, develop a plan, and take action. For more information as well as assistance regarding how to get started on your journey, join my FitTribe of women who are getting stronger every day!

Before you go

Every day researchers are finding more benefits and uses of nuts and seeds and how we can use them to improve our overall health. You can check out more of my posts on healthy recipes right here! While nuts and seeds alone can’t cure disease, they supply a huge amount of nutrients our bodies need. Also, nuts and seeds add much-needed diversity that’s important for gut health!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog. She helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. This means that she helps each woman in a way that is unique to each woman. By doing this, she’s better able to help them transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!

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Time to get your shimmy on (if you haven’t already, lol), hug your loved ones, toss out the chaos of 2016 and get in gear for a brand new run! Looking back, I’ve come to the realization that I often focused on past regrets (a.k.a woulda, coulda, shoulda) and seemingly “missed” opportunities, instead of embracing the moment,  growing in it and being thankful. 

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As the final minutes of 2016 tick by, my resolution if any at all, is to be thankful and embrace every moment of my journey. It is not an easy thing, this notion of “personal development “, but no one ever said depth comes without effort! Time to check myself even as I encourage my “FitTribe” (i.e. clients, fellow sojourners, etc) to dig deep, get comfortable with being “UN–comfortable” and get out of the crossroads. If you’re honest with yourself, you already know what changes need to take place in your life in order to move to the next level.

No more, dodging the truth or hanging out on that hamster wheel that’s literally going nowhere. This is a year for change and transformation so it is time to release yourself from the shackles of 2016!

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Get off the crazy, train and be authentically you, focus on the things that truly matter and give color and meaning to this life we all live. Don’t let your waistline,  self-image  (or self-esteem), or the perceptions of other “things”, or society, prevent you from being who you’re meant to be; LIVE AUTHENTIC!

May the New Year find you blooming where you’re planted and may good health, love, laughter, nd balance meet you on this journey.

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Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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