Author: Tonye

Omega-rich Spicy Nigerian Fusion Omelette

It’s no secret that I love food, and I love food that is well done and prepared with soul! Having my roots in West Africa means that I love it spicy, exotic, and of course, healthy. Preparing healthy and sustainable meals is not difficult if you take the time to prioritize your health by planning out your meals, sourcing healthy and pesticide free produce, meats, etc as well as eliminating or minimizing processed foods from your kitchen.   Today I’m providing a sneak peek into my kitchen with this spicy omega rich Nigerian style omelet. keep in mind that most if not all the ingredients are either locally sourced, organic and sustainable! To begin with, you can’t have your Nigerian inspired omelet without smoked sardines in olive oil (that’s my story and I’m sticking to it!) and fresh scotch bonnet peppers because these two ingredients are important aspects of this particular flavor profile.Listed below are all the necessary ingredients for putting your own unique spin on a favorite meal back home! Ingredients: Smoked canned sardines in olive oil Farm fresh eggs (local or organic will do the job as well) Scotch bonnet peppers (use 1/2 of one small pepper if you can’t tolerate a lot of spice), chopped fine. medium bell pepper (color is irrelevant), finely diced 1 small onion, finely chopped 1/4 cup of finely chopped basil (this...

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Two Questions You Need to Ask yourself Before you sign up for a Personal Trainer

Before you embark on that “fitness journey”, there are two things you need to ask yourself: 1. Why am I doing this? 2. What do I want to gain by the end of this process? (what’s your purpose). If you’re still scratching your heads on that one let me help you by giving you the definition of both “why” and “purpose”. The word why refers to a reason or explanation for carrying out a certain action, while the word purpose means a fixed design or outcome; a fixed intention. We’re all guilty of jumping into things without fully understanding...

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Why the Gym Won’t Help You Lose Weight

We all know exercise is good for us but most of us either don’t get enough of it or none at all! At the start of every new year or season, gyms are flooded with people hoping to lose weight and get healthy. The sad truth is that more than 80% of those who start a gym membership stop going (i.e. get discouraged, etc) and fail to meet those fitness and weight loss goals! At the risk of being bombarded with emails to the contrary, I stand by this statement (plus, I do have the facts to back this up!). I spent several fruitless and frustrating years and yes...

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Female Toxicity: Projection and Comparison

Today I decided to express my thoughts on a troubling and destructive trend I’ve come across in over the last few weeks. While I know that a number of women often fall victim to the comparison monster and their images of self to become warped by it, I’ve never grown accustomed to those who choose to victimize other women rather than seek the necessary healing and personal development that is needed to break free from such destructive processes! What do I mean? Well, I’m referring to a toxic interaction I had with another female author regarding the issue of...

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Quick and Easy Food Storage Tips

We all know how expensive groceries can become especially when you move between seasons or making a huge shift in how you feed yourself and your family. Making healthy nutritional choices doesn’t have to break the bank nor does it have to become an overwhelming experience. While you might think you’re saving money (i.e. buying processed foods instead of fresh produce, etc) by not buying organic and locally sourced produce (get my FREE quick and easy grocery guide for the EWG recommendations for produce in 2017), or stocking up on frozen meals, the truth is that the hidden health...

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