All posts by Tonye

Staying healthy right now is even more important right now

These uncertain times make it even more important that we become more sustainable and environmentally conscious. Fresh produce storage is one way we can really lessen the impact on our wallets and eat healthily! We also 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. So what about finding creative and sustainable ways to lower our grocery bills while at the same time, living a healthy lifestyle?

As I’ve stated in earlier posts, don’t be deceived by marketing gimmicks and misinformation campaigns promoted by both big agribusiness and the processed food industry. You can do a lot better for yourself and your family, by buying fresh and locally sourced meats and produce. Given the state of things globally, it’s safer to stay local and buy from trusted local farms!

A few observations about food and eating well during difficult times

If the pandemic has shown us nothing else, our food systems and supply chain are both vulnerable and sustainable! Plus, remember, labels, and where your food comes from, matters!

Labels on the matter of our food and so do the methods of food production. Foods that have been cultivated using conventional means (i.e. large-scale pesticide and herbicide use, etc) are much more likely to contain damaging levels of these residues. We as consumers can not rely on these industries to “self-regulate” as their track records have shown them to be less than honest when it comes to putting consumer safety and health above their stock portfolios.

Also, while the FDA and USDA have traditionally been the only real advocate for consumers, both agencies have been severely hindered and compromised by lobbying interests as well as well-crafted efforts to defund these agencies in an effort to misinform the public regarding our food sources, what’s in our foods, labeling practices by the processed food industry and big agribusiness.

The reality is this: what food you put in your mouth will either poison or nourish your body, depending on where it comes from. If it comes from a country with no or poorly standardized food safety requirements (i.e. mercury levels in fish, pesticide use in produce, additives in frozen, processed and or packaged foods, etc), YOU need to SERIOUSLY rethink your food choices!!

Part of being able to feed your family with safe nutritious foods means you must adopt a sustainable way of accessing the right foods for your table. In practical terms, that means finding ways to minimize waste and unnecessary costs due to spoilage and improper food storage.

With that in mind here are a few quick tips:

1. Your fresh herbs will last longer and be less likely to spoil when you store them properly. Fresh herbs, like basil, asparagus, and green onions will last a good while if you store them upright in a jar of freshwater. Simply trim the stems, cover them with a piece of plastic wrap, and place them in the refrigerator for storage and use as needed.

2. Be aware of where to store fruits and vegetables. Not all fruits and veggies require refrigeration and in some instances, refrigeration affects the taste quality of some fruits and vegetables. For instance, avocados (yes, technically it’s a fruit because it has a seed y’all), citrus, bananas, nectarines, pears, peaches, onions, tomatoes, and potatoes do best outside of your fridge at room temperature or in your pantry. A quick warning though; don’t store onions and potatoes together due to the ethylene gas which can cause them to spoil each other faster.

Some more quick and easy tips

1. I’ve been doing this for years ( thanks, momma), but did you know it really helps when you wrap your greens in paper towels. They’re great at preventing slimy residue from accumulating and making a science experiment in your bag of lettuce, spinach, or other leafy greens. Simply use paper towels to soak up excess moisture and lightly wrap your green in a few paper towels. This also works for leftover salad greens in food storage containers (minus the salad dressing of course).

Keep your bananas from getting ripe too fast!

2. Cover the crown of your bananas bunches with plastic wrap. It helps slow the release of that ethylene gas which is the meany responsible for breaking (the natural process that causes your produce to spoil) down one of my go-to mid-morning snacks. Doing this is a good way to preserve your bananas if you’re not going to eat them right away.

3. Did you know wrapping your bunches of celery in foil helps it stay fresh and crunchy for up to as much as four weeks?  Yep, wrapping it up in foil and then placing it in your fridge’s crisper drawer will help extend the life of your celery. The foil does this by allowing just the right amount of moisture in, and the ethylene gas out.

4. Stop! Don’t wash all your produce at once. I know it’s counter-intuitive but it’s much better to wash your produce as you go if you want to maximize its shelf life. Unless you plan on freezing your food, you should only be washing things you’re ready to eat right away or soon after. This will reduce the chances of mold growing on damp produce.

Preventing moldy berries!

1.  Another “who’d a thunk it?” If you want to keep those berries mold-free, soak them in vinegar. If you’re not going to consume them all at once, simply soak your berries in a solution of three parts water, one part vinegar in order to kill bacteria and prevent molding. Once you’ve done that, give the berries a thorough pat dry and store in the fridge.

A tried and true preservation technique

2. Another great time saver and a great way to preserve your veggies to simply roast them prior to storage. By roasting vegetables such as broccoli and cauliflower,  you can extend their shelf life. Not only that, but it’s also a great meal prep tip to have cooked veggies on hand that you can quickly incorporate into any meal.

Storing dairy products

1. Store dairy products at the back of the fridge. While it may make for easy access, keeping your milk at the front of the fridge makes it more prone to spoilage due to temperature differences. This is because the back of the fridge is colder and will, therefore, give your dairy products are longer shelf life.

Storing meat products

2. Place your meats on the bottom shelf so that their juices do not drip on other food items (i.e. produce, etc) and contaminate them. If space is an issue, place your meat products on a tray or inside a leak-proof container in order to catch any drippings. Better yet, prep and package your meats into manageable portions (i.e. serving sizes for soups, meals, etc) and then store them in the freezer until you’re ready to cook your meals. Also, separate lunch meats from raw meats in order to prevent illness associated with cross-contamination.

Grain storage

1. I can say this enough! Store grains in air-tight containers!! While buying in bulk is a great way to save money when grocery shopping, you want to make sure that you store it correctly so the extra food doesn’t go to waste. Be sure to transfer your grains into an airtight container to maintain freshness, as well as keep those pesky bugs away. Do yourself a favor by labeling your containers with the purchase dates so you’re able to keep track of expiration dates and avoid wasting stored foods.

Just a reminder about fresh produce storage and preservation

Always Double-check your fridge’s temperature especially as the seasons’ change (i.e. summer vs. winter months). You want to make sure that your fridge is set at the correct temperature and that your thermostat is in proper working order to prevent spoilage and reduce the risk of food born illnesses. The recommended temperature is 40 degrees Fahrenheit or 5 degrees Celsius for those of you who are using the mks measurement system.

Final thoughts on fresh produce storage and food preservation ideas

I get it. We now live in scary and difficult times. You might even question whether fresh produce storage, etc is even a priority. But it is. We have to have consistent, sustainable access to fresh foods if we want to keep ourselves healthy and less susceptible to illness (i.e. COVID 19)! You can save a lot of money and still maintain a healthy lifestyle (critical for these times) by using simple and creative ways your perishables. In short, fresh produce storage hacks can literally save your life!

And one more thing!

Want to really 10X a healthy lifestyle? Incorporate radical self-care into your daily routines starting today. You can get some ideas from my article on “14 ways to love your self…” right here!

Before you go

If you’re still not sure where to begin, grab my FREE Pantry Detox Gude GUIDE HERE

For the complete Introductory Produce, Shopping Guide grab a copy HERE!!

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!

It’s Selfcare weekend again and it’s all about the lovely locks today. This is a time when we’re all looking for ways to save money, but still, keep every part of ourselves healthy. That also includes ensuring that your hair and scalp are well-nourished, balanced, and healthy! Today, I’m sharing a recipe for my favorite hair tonics, the apple cider vinegar hair rinse!

Just an FYI: this post does include some affiliate links at no cost to you. I do receive a small percentage resulting from any purchases you make via my shop easy links. 😉

Over the last few months my love of all things wellness, especially DIY, have been reinvigorated and turned up to 10!  The universe has also conspired with “these times” to reconnect me with my herbalism roots. As a young girl growing up in Nigeria, I was always fascinated by the discussions my uncle, a traditional herbalist and naturopathic doctor( even before that was a thing) would have with my mom, an educator.

Some favorite family memories and my herbalism roots:

Whenever he would fly in from the UK or some “exotic” place (yeah, India and Asia were always magical to a kid like me), he and my mom would discuss and debate about everything from holistic medicine, herbs, etc to conventional medicine and our flawed and inadequate healthcare ( it’s the same by the way!)systems.

Now, because of and some might even say, destiny, I find myself working in the health care field motivated to embrace my herbalism roots and traditional modes of supporting the body’s health. Not that it took a global pandemic to get me here; my own healthcare journey has been leading me in this direction for some time.

Why I’m getting back to basics:

Now, as I watch the failings of both conventional medicine and unsustainable healthcare infrastructures built on flawed market-centered principles rather than on human health and dignity, I’m reconnecting with my ancestral wellness teachings.

My self-care hair treatment is just one of several recipes in my personal materia medica (herbalism recipes). Each ingredient is geared toward supporting and optimizing the natural health of both the hair and scalp!

An FYI:

Just so you know, you can always tweak this recipe and make it your own, depending on your needs or intent. Also, I make no claims to being a healthcare provider, doctor, or practitioner. These are my own traditional herbal recipes that been passed down to me via oral tradition as wells as my own creativity. Bottom line, do your research, and when in doubt, contact your primary care physician, provider, dermatologist, etc.

Apple Cider vinegar Hair & Scalp Rinse (Organic)

1. I 1/2 cups of filtered water

2. 5 tablespoons organic raw coconut oil

3. 10 drops lavender essential oil

4. 8 drops rosemary essential oil

5. 8 drops peppermint essential oil

6. 4 drops tea tree oil

7. 1/4 cup organic apple cider vinegar

I use a variety of brands for sourcing my essential oils but for a budget-friendly and good quality brand, I recommend Now Brand Essential oils. Whichever brand you use, make sure it’s one you know and trust!

* Never apply any essential oil directly to the skin or scalp as they can cause irritations, burns, or other adverse reactions. Also, if you have sensitive skin or allergies to any of these ingredients, be sure to check with your dermatologist or health care provider to ensure that they are safe for you to use.

Items Needed:

1. 3.4 oz, 8 oz or 16 oz spray bottle, preferably glass for prolonged storage in the fridge as plastic tends to break down and could possibly react with essential oils mixture)

2. All of the ingredients listed in the recipe above

3. sharpie marker for recording date and time of creation.

4. Sticky label (waterproof or you can simply affix it to the bottle or use clear packing/masking tape over the writing on the label). 

Storage:

This mixture should ideally be stored in the fridge no more than a  few days; 1-week max since there are no preservatives in this DIY recipe.

Benefits of the apple cider vinegar & rosemary hair rinse:

1. Apple cider vinegar– strengthen hair and improves luster by lowering hair and scalp pH. It may also reduce scalp infections and itchiness. Apple cider vinegar has been shown to thicken hair and remove dead skin cells that can clog follicles and hinder your hair’s ability to grow. 

2. Lavender essential oil– promotes and encourages hair growth, is antimicrobial, reduces skin inflammation (anti-inflammatory), and also has a relaxing effect (aromatherapy). 

3. Rosemary essential oil– stimulate follicles, strengthening hair from the root to the tip (making hair longer and shinier), and reduces hair loss. 

4. Peppermint essential oil– shares some of the same antimicrobial properties as tea trea oil as well as helping to cool the scalp, eliminate dandruff, and encouraging hair growth.

5. Tea tree essential oil– unclogs hair follicles and is antimicrobial and also antiseptic. This essential oil is also beneficial for the hair and scalp given that it helps remove the build-up of dead skin cells, oil, and styling products. It also increases oxygen and nutrient supply to the hair follicles.

6. Coconut oil– aides overall scalp health, fights dandruff, thickens, and moisturizes dry hair. Coconut oil also reduces breakage and split ends.

For me, nothing says self-care like a homemade creamy avocado face mask. My unending love affair with avocados, won’t be over anytime soon, lol! Today I decided to share one of my go-to Avocado face masks that are great for a dewy complexion and a must for the summertime (I’ve switched up my recipe since my last blog post and this version is just as awesome).

DIY Fresh Avocado Face Mask: Ingredients

1. Avocado: An excellent ingredient for moisturizing the skin, it’s a good source of potassium which is also known as the ”youth mineral”. Avocado also boosts collagen production, contains vitamin E, softens, reduces the appearance of fine lines, and wrinkles. This recipe requires one ripened, medium-sized avocado (enough for two applications).

2. Turmeric: helps with acne scarring, anti-inflammatory; calms the skin, dry skin, wrinkles, contains antioxidants and helps with a variety of skin conditions. You will use one tablespoon (organic) of turmeric powder as part of your face mask recipe.

3. Raw honey: antibacterial, loaded with antioxidants, moisturizing, soothes the skin, evens complexion (lightens the skin), heals the skin, and aids in regeneration (I’ve also got an awesome raw honey face mask recipe too! I typically add one to two tablespoons of raw honey to my mixture.

4. Cinnamon: helps eliminate acne and pimples on face and body ( kills bacteria associated with acne production), anti-fungal, adds moisture to the skin by improving blood flow to the surface of the skin, stimulates skins natural collagen, fades acne scars, blemishes, etc. This recipe requires cinnamon powder and not the sticks! You don’t need a lot of cinnamon for your DIY mask; simply use 1/2 a teaspoon full.

5. Spirulina: A blue-green algae rich in antioxidants, vitamins C and E which help reduce inflammation and neutralizes the damaging effects of free-radicals. It also detoxifies, tightens, brightens, lifts, and hydrates the skin. Be sure to add one level tablespoon of organic spirulina and be sure to fully incorporate it into your mixture.

Avocado Face Mask: Preparation

Make sure the avocado is well-ripened. Next, use a fork or hand mixer to blend the honey and avocado mixture. Gradually add in the dry ingredients and blend until fully incorporated and chill the mixture in the fridge for 5-10 minutes. Any surplus face mask mixture can be stored in the fridge for a few days in a tightly sealed container to avoid oxidation.

DIY Avocado Fresh Face Mask: Usage and application

Apply your mask to clean dry skin and leave on for 10 -15mins and then rinse off with tepid water. Follow up with your usual skincare routine afterward. Have you tried any of my other recipes? Check out this recipe from an earlier post right here!

About your ingredients: Where I get mine

A rule of thumb for me is to always buy your ingredients from trusted sources. Even when I buy produce from conventional grocery stores, I make sure that they are organic. The same applies to most of the spices used in both my culinary and DIY recipes.

Etsy is also a great place to shop online for both locally sourced and organic ingredients. While I do recommend amazon for some things, when it comes to food grade items and spices, I stick to local and organic for best practices. In my experience, you’re less likely to get poor quality and or contaminated items.

If Etsy is not an option for you can buy some of your ingredients from amazon once you’ve done some in-depth review of the vendors (I start with the average review score coupled with what the lowest customer review state. It’s a good way to get past those reviews that are either paid or promotional).

DIY Fresh Face Mask: Usage and application

Apply to clean dry skin and leave on for 10 -15mins and rinse off with tepid water. Follow up with your usual skincare routine afterward. Have you tried any of my other recipes? Check out this recipe from an earlier post right here!

About your ingredients: Where I get mine

Rule of thumb for me is always buying your ingredients from trusted sources. Even when I buy produce from conventional grocery stores, I make sure that they are organic. The same applies to most of the spices used in both my culinary and DIY recipes.

Etsy is also a great place to shop online for both locally sourced and organic ingredients. While I do recommend amazon for some things, when it comes to food grade items and spices, I stick to local and organic for best practices. In my experience, you’re less likely to get poor quality and or contaminated items. When I go grocery shopping, I always keep this in mind whenever I’m picking up produce and meat items.

Speaking of grocery shopping, If you’re feeling overwhelmed about how to shop for fresh food items that are pesticide-free and minimally processed, you can grab my Introductory Produce and Pantry Detox Shopping Guide grab a copy HERE!!

 

“Avocados are packed with powerful anti-oxidants that fight the appearance of dark spots and helps heal the skin!”

A little about Tonyé

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 quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

The Black Experience in America has not been easy! As a result of the civil unrest that we are currently facing, I decided to pull together some books to shed light on this topic. These protests largely brought on by the murder of an unarmed Black man in Minneapolis over a week ago.

I have to say that as a member of the African-American community, it’s been a time of great mourning, anguish, and rage at yet another such incident spanning less than a two month period. In light of these troubling issues surrounding race and human rights here in the US, I feel it’s necessary to provide a helpful collection of books and resources to educate others about the Black experience in America as well as the importance of diversity education in our society.

*Please note that this post may contain affiliate links and as an Amazon Associate, I earn from qualifying purchases at no cost to you*

A Brief Recap of the incident that led up to this

The Black Experience in America has historically not been an easy one. George Floyd is just one of the thousands of black men, women, and children murdered by racist forces within this nation, over the years. From state-sanctioned killings, alleged lynchings in the South, etc, it’s safe to say that African-Americans are tired. What’s playing out in the media is simply the Black Community crying out, enough! Joined in solidarity by nations throughout the world who have witnessed this latest atrocity in horrific detail, millions of Americans and countless many others world over have risen up in civil disobedience. The Black Experience is full of these sorts of accounts and people are done!

Things are due for a change!

The bill is finally “coming due” on America’s history of systemic racism and discrimination. It’s 2020 and we’re still facing this century’s first global pandemic and this too happens! We are all shocked and dismayed at the killing of yet another unarmed African-American at the hands of “law enforcement”. Yet again, seemingly allowed to take lives both recklessly and without consequence!

Why it’s necessary to discuss the Black Experience right now

To say the stress and uncertainty of the COVID 19 pandemic played a role is an understatement. Without going too far into the woods, most African-Americans will tell you they saw this coming. The Black experience in the United States has been one of slavery, “Jim crowism”, segregation, racial profiling, and outright discrimination. While most Caucasians prior to the killing of George Floyd would say much has changed since America’s past racial atrocities, few can say that with a straight face today.

When we take the time to learn about each and embrace diversity, we learn about ourselves and our shared humanity. Each group has its bad actors but one thing we can all agree on, we are all human and deserve dignity. No one group is better than the other, and COVID 19 has proven to us, that we are all in this together.

Some questions being asked right now:

Many people have asked, how have we come to this? Again, most of us who share in this Black experience will say, why did it take so long to get to this point? To the place where millions of people and hundreds of nations around the world are finally taking action on years of trauma inflicted by a government on a segment of its population? It’s safe to assume that many who are reading this post right now, are feeling uncomfortable and even offended.  The good news is that if this makes you uncomfortable, it means your mythological bubble of an “equal” America has been shaken up!

The uncomfortable truth America needs to face regarding the Black Experience

So what’s the solution? Here’s the thing,  REAL CHANGE is rarely if ever, about being comfortable. Until America owns the fact that it was built on the backs of Black Africans brought to these shores, brutalized, raped, and sold like chattel, very little will change. Let’s not forget the hundreds of Native Americans who have also been disenfranchised and marginalized with a history that is equally as horrifying as that of the Black experience to date.

This is not to say that things have not improved from those nightmarish days of slavery. However, these same destructive structures that existed then, have yet to be dismantled and restitution made. Needless to say, that is something that needs deeper discussion! We can all agree there’s work that needs to be done to address these grievances and a good place to start is to learn about the black experience in America. Through our literature and discourse, others can share our experiences and listen to our stories and so much more.

Black America’s anger and hurt are justified

America is long overdue when it comes to doing right by the descendants of those stolen from their homelands to be slaves in a foreign land. Nearly 50 years after his assassination,  Malcolm X’s words ring even louder in 2020. Back then and even now, White America has struggled with these issues.  Malcolm X’s words are true when he said: White Americans to cling to the myth that ” American society is essentially hospitable to fair play and steady growth toward a middle-class Utopia embodying racial harmony. But unfortunately, this is a fantasy of self-deception and comfortable vanity.”

My final thoughts and recommendations

I could say so much more about the gut-wrenching emotional roller coaster I’ve been on; the praying and yes, my rage that MY PEOPLE are still fighting for equality and justice in 2020. I take little solace in the fact that in other parts of the world, Europe included, POC continue to fight similar battles for equality and basic human rights.

The Coronavirus has stripped the United States bare of its masks, platitudes, and wilful blindness. I remain hopeful that the US will seize this opportunity for meaningful change during this dark time in our history. Change is inevitable and if we are to grow and evolve into the best version of ourselves, we must do the work both individually and collectively!

Time for a re-set?

This is a re-set; a time for meaningful progress and creating pathways towards healing the trauma suffered by those who have been discriminated against and marginalized in our society. It’s truly time to tear down all of the racist and xenophobic structures that have brought this nation to its knees. Healing begins with acknowledgment, structural change, and yes, restitution.

With that in mind here is a list to help you begin to learn more about the Black Experience

1. The Fire Nex Time, by James Baldwin
2. Freedom Is a Constant Struggle, by Angela Y. Davis
3. White Fragility: Why It’s So Hard For White People To Talk About Racism, by Robin Diangelo
4. Women Race & Class, Angela Y. Davis
5. Between The World And Me, by Ta-Nehisi Coates
6. Fierce Angels, by Sheri Parks

A few things before you go

I’m always adding to my collection of recommended must-reads so stay stunned for more right here!

To further help you along, here’s a link to my ever-expanding virtual bookshelf where you can grab your copy of all or some of these insightful books right here!

Expanding our mental horizons makes us all better humans and at the end of the day, we should all strive toward that goal. While you’re at it, don’t forget to read my must-have women’s book reviews for 2020 right here!

Don’t be a stranger! You can feel free to connect with me on IG  right here  tonyetariahhealth

You can also join my youtube community right here and don’t forget to like and subscribe!

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 quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

You probably know I’m a little cray when it comes to smoothies! I like most of my recipes to colorful, loaded with flavor and this super green recovery smoothie does not disappoint! This delicious beverage is loaded with some of my favorite recovery ingredients

What is a  “super” green recovery smoothie?

In general, a smoothie is a great way to take in a complex mix of dense greens, fiber, and nutrients on the go! If you are pressed for time at the beginning of your day, then a superfood smoothie will usually fill you up, keep you energized and your body flooded with nutrients needed to support good health.

Also, if drinking “straight” water really isn’t your thing (i.e. the thought of drinking water when you are thirsty, makes you almost gag, etc), then a smoothie will help you on that front too! You might also like my other green smoothie recipes right here and here!

No need to worry, this recipe will only take you about 5 minutes from start to finish once you have your ingredients assembled and ready to go. To cut down prep time, I tend to use a combination of both fresh and frozen organic fruits.

Here’s what you will need for your super green recovery smoothie:

       Ingredients:

1. cup (8oz) of almond or nut milk with plant protein.
2. 1 TSP spirulina powder.

3. 1/4 tsp ashwagandha root powder.

4. 1/2 tsp moringa powder.

5. A med size banana.

6. 1 TSP honey.

7. A tsp organic bee pollen.

8. 1/4 tsp cinnamon.

9. 1/4 tsp ginger powder.

*1 TSP = 1 table spoon

*1 tsp = 1 tea spoon

About those ingredients:

1. Bananas contain manganese (skinfood), potassium (heart-healthy), aid digestion, and give you energy.

2. Spirulina is nutrient-dense, a powerful antioxidant, antiinflammatory, has anti-cancer properties, detoxes heavy metals, and boost your immune system.

3. Ginger reduces inflammation, lowers cancer risks, contains anti-aging properties, reduces stomach discomfort, lowers bad cholesterol, boost immunity, and wards off hypertension.

4. Ashwagandha supports brain health, provides immune support, alleviates stress, anxiety, and helps with weight management. Ashwagandha is also a powerful adaptogen, promoting thyroid hormone balance as well as muscle strengthening and recovery.

5. Honey has been used for centuries because of it’s medicinal properties which include the fact that it is antimicrobial, rich in antioxidants, helps improve cholesterol, and lowering blood pressure, just to name a few.

6. Although less widely know, moringa powder nourishes the skin and hair, protects the liver, is antibacterial, and is a strong antioxidant.

7. Cinnamon also packs a healthy punch! A powerful antioxidant in its own right, cinnamon is also antimicrobial, anti-inflammatory, improves insulin sensitivity, and lowers blood sugar levels.

8. Bee pollen is one of my favorite addons but if you’re allergic to it, you can definitely substitute it for another superfood like turmeric. Bee pollen helps relieve inflammation, strengthens the immune system, eases symptoms of menopause, and is an awesome stress reducer!

Why I love these super green smoothies:

Like I said, super green smoothies can literally mean the difference between supporting your body’s optimal health and fitness or succumbing to disease. The choice is yours, but I’m going to continue to stack the deck in my favor. I’m also convinced that incorporating real healing ingredients like these, can go a long way toward improved health and healing. Part of living a quality life is having a body that has everything it needs to keep you living the best of what life has to offer! Your health is the “REAL” wealth in this world.

Also, if you haven’t grabbed your copy yet, click the links below for two of my most popular resources to get you eating your way to a healthy life!!

FREE Pantry Detox Gude GUIDE HERE

For the complete Introductory Produce, Shopping Guide grab a copy HERE!!

About me

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 and a healthy lifestyle!

Have you ever tried an immunity boosting smoothie before? This is a time when everyone should be hyper-aware of their health! Do you realize that our bodies and ultimately our lives, literally depends on our ability to fight off infection and disease? As a child, my mom always made us take some herbal remedy or another in order to ward off disease and infection. Carrying that same tradition with me into adulthood, I’ve created several immunity boosting smoothies for myself and my family.

Why take an immunity boosting smoothie?

We know an immunity boosting smoothie is not going to cure every illness, but it’s a great way to improve your health. Also, it will give your body what it needs to optimize it’s resistance to environmental stressors and illness in general. Shouldn’t we always prioritize our own health and wellbeing though? Don’t wait until you actually get sick before you “decide” to take your health seriously.

Mother natures calling for our attention.  She’s not asking, the earth is demanding that we pay attention to the health of both ourselves and the environment. Everything on the planet is connected. The sooner we accept these facts, the better off we will all be! Having said that, an immunity-boosting smoothie is perfect for every season of the year.

Immunity Boosting Smoothie Recipe Ingredients:

1. 1/2 (large) banana
2. 1/2 cup pineapple
3. 1 teaspoon turmeric (powder)
4.  1/2 teaspoon ginger (powder)
5. 1/4 teaspoon black pepper
6. 1 level teaspoon spirulina (powder)
7. An 8 oz cup of almond milk
8. 1 dropper full elderberry concentrate
9. 1/2 small avocado (optional)
10. 1/2 large banana

Want to really 10X your health and wellness? click the link below for my 10 Vegan Detox Program right here!

Immunity Boosting Smoothie Recipe:

To get started, combine all of the dry ingredients and add the mixture to the almond milk. Next, blend on high power for 10 seconds.Add in, the banana, pineapple, avocado and blend for an additional 20-30 seconds until the mixture has a smooth texture. Enjoy!

Health Benefits: Just a few facts

1. Turmeric is anti inflammatory, a potent antioxidant and great for joint health.
2. Ginger boosts the immune systm, is anti-inflammatory, and an anti microbial. It also improves digestion and supports heart health.
3. Black pepper Improves nutrient absorption and acts as an antioxidant.
4. Spirulina is a powerful antioxidant, is anti-inflammatory and detoxes heavy metals from the body. Spirulina also boosts the immune system and has anti-cancer properties.
5. Bananas contain nutrients that help regulate blood sugar, improve digestive health and contain powerful antioxidants. Added to that, they are also rich in potassium, fiber and natural sugars.
6. Pineapples are rich in vitamin C, promote bone and connective tissue health and are packed with antioxidants. They also help reduce mucus, are a good source of fiber, and are anti-inflammatory.
7. Avocados are in high in potassium, loaded with heart-healthy fats, and are also anti-inflammatory. That’s not all. Avocados are high in fiber, lower cholesterol, and triglycerides, and promote nutrient absorption.

Coincidence? No. All of these ingredients were choosen for their beneficial properties. It’s also well known that most diseases are linked to increased inflammation and poor immunity. By incorporating an immune-boosting smoothie of your own, you can go along way to improving not just your immune system, but your overall health and wellness.

If you haven’t tried any super food smoothies before, you’ll love another favorite of mine I love to call my super food smoothie recipe right here!

About me

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!

If we’re honest, we all love to get something special for Valentine’s Day! But, have you ever tried gifting yourself with some TLC?  My 14 Ways to love yourself this Valentine’s Day, flips the script on the usual! Nurture yourself and stop giving from an empty well. To help you get started, I’ve got an introductory list of 14 ways you can show yourself some much needed TLC!

Too many times, we women overlook our own needs and desires in order to tend to those around us. Experience has shown me that on those “special” days, I need to find meaningful ways to show myself some love, especially on Valentine’s Day. Self-sacrifice is a noble thought, but neglecting your own health and wellness will take you down an ugly path of dissatisfaction, poor health, and burnout.

Every year we find new ways to up our romantic game for Valentine’s Day and rarely put ourselves in the equation for some “self” love. Department stores, media outlets, and just about “everyone” out there is trying to sell you something to buy for someone else, as a token of your affection. But I say, how about YOU show yourself some love! Prove to yourself, that you matter. Show yourself that you are more than enough without needing someone else to validate your worth. 14 Ways to love yourself this Valentine’s Day, helps you do just that!

With that in mind, I’ve pulled together  helpful ways that you can show yourself some TLC. These 14 ways to love yourself this Valentine’s Day will help you shift the way you think about yourself as well as begin to set concrete standards (i.e. boundaries) for how you allow yourself to be treated. You can read more about shifting your mindset and ditching the guilt and self-sabotage in one of my earlier posts here.

Carving out space for loving yourself:

1. Screen your phone calls (keep conversations /interactions with disruptive people to a min, including family members-aka, boundaries)Pick your “yeses”- don’t say yes to everything or everyone; to avoid falling into the “superwoman” trap.
2. Eat mindfully-savor your food/meals, don’t rush through eating like a truck driver at a truck stop. It’s not healthy and it’s also stressful.
3. Meditate. As much I moan and groan about this sometimes, taking up meditation is literally life-changing!
4. However or whenever you do it; sleep. Whether it’s in chunks of 3, 3 hr “naps” per day; it’s critical that you power down enough to get quality sleep.
5. Take yourself on a “self-date night”! That’s right. Go see a movie, go to dinner, etc by and with yourself. You’ll be amazed at how much this exercise will help you gain self-confidence and a sense of self. It forces you to confront any insecurities you might have about o.p.e and especially the external view of you.
6. Buy yourself a bouquet of flowers. It doesn’t have to be over-the-top pricey, so appreciate the woman you are by treating yourself the way you want to be treated. When you do this, it signals your subconscious to internalize the fact that you are worthy of both love and appreciation. Also, you’re shifting your mindset into one of positivity and gratitude.

These 14 ways to love yourself this Valentine’s Day is an ever-growing list of activities that help me remain grounded and mindful.

Here are some more quick tips on how to love yourself this  Valentine’s Day:

7. Take a social media vacation: yes. Turn off and tune out all social media for at least 24 hrs. In fact, there are a number of studies that support the idea that too much social media surfing negatively impacts mental health and wellness.

8. Take a detox relaxation bath. That’s right ladies! I can’t tell you how many times I’ve come home from a long stressful day at work, stripped out of clothes, and jumped in the shower even though what I really wanted was a long relaxing bath.

9. Journal. If you’ve never journaled before, this is a great time to start. You can use this as an opportunity to really have a conversation with your core self. It’s also a great way to help you get in touch with your feeling.

10.  Show some love to the person you see in the mirror today. That’s right. Sit yourself down, gaze into the mirror, and accept everything that you are today, including your imperfections. How do you do this? First, you need to accept the fact that you are far from perfect and that’s true for every other person on the planet. Next, speak aloud about everything you have accomplished to date and express your gratitude for this day.

Here are a few more ideas to round out your Valentine’s Day self-love session:

11.  Get creative! Yes, this is a great time to really dig into your inner creativity; we’ve all got it. It can be something as simple as trying out a new recipe from Pinterest or your favorite cookbook to painting a nature scene. Whatever you do, make sure it’s something that sparks your inner child.

12.  Touch every part of you. All right, here is where we’re digging deep and headed into some not so comfortable places. By this I mean, wrap your arms around yourself, and speak loving words of appreciation and acceptance to yourself about your body. You can either stand or sit in front of a mirror or find a meditation space.

13.  Deliberately structure a day for yourself alone. This is an important exercise. Don’t call any loved ones, friends, acquaintances, etc just be very deliberate about structuring a day that is fully dedicated to your own needs (and I don’t mean running errands or to-dos). Use this 24 hour period “mindfully” engage with your inner self; digging into those areas of yourself that you’ve neglected. Next, after taking the time to do this, end the day with a ceremonial (i.e. deep breathing exercise accompanied by a personal self-affirmation, etc) activity to seal your intentions.

14. Breathe. Do some deep breathing exercises and keep your mind completely blank. Just, stay in the moment and don’t allow your mind to drift beyond the present. When you do this, you release stress and mental clutter, so try it!

Final Thoughts on How to love yourself this Valentine’s Day (and every other day of the year):

These are just a few ideas for how you can show yourself some love this Valentine’s Day however if it’s a struggle I’m far from surprised. Read up on why it’s so hard for women to self-care and more in one of my earlier posts right here! Here’s another thought: get out of your comfort zone and embark on a self-care retreat to revive, rejuvenate, and empower you! At the end of the day, it’s all about honoring who you are, your needs, and embracing your authentic self. My hope for you is that this list of 14 ways to love yourself this Valentine’s Day, marks the beginning of your self-care journey.

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 quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

Books worth reading

This Bridge Called My Back is one book that I just could not put down. Last summer I spent a large block of time, focusing on reading and personal development. To say it was a journey would be an understatement. Some of the power of this book has to do with the fact that it not only looks at women’s personal development and empowerment, but it’s also about the generational struggle that women of color grapple with on a daily basis. While my list consists of books like Brené Brown’s Rising Strong, to other powerful collection of stories such as those found in Unleashing Her Wild, This Bridge Called My Back, continues to draw me back into its pages.

Why this book resonates with me

This Bridge Called My Back,  speaks of ”everything” mainstream /traditional feminism does not. It is all-inclusive. It is raw, powerful and at the same time, nourishing. This book lays out the pivotal differences between mainstream/ traditional feminism, a space occupied by seemingly ”woke” white women who grudgingly share the stage and fruits of bloody activism with WOC (women of color).

For the personal growth babes out there

A book that fearlessly delves into the ugly foundations of this nation’s past, This Bridge Called My Back talks about a very different form of feminist philosophy and discourse. This ”feminism” (Womanism) is a very different beast. Through the various essays and stories retold by the collection of authors, it’s very clear that the ”feminism” embraced by black women, women of the diaspora, and the broader collective of WOC is inclusive of transgender women, ALL women, as well as the marginalized (this inclusivity of others that have been marginalized is a demonstrated characteristic of the “nurturing” aspect of womanism), at the intersection of racial, social, economic and environmental equality justice.

A little insight on black feminism

Womanism/ black feminism embraces and tries to lift all voices of women and the marginalized at the intersection of race, gender, and equality. In short, there’s no room for ”privileged” feminism also known as “white women ”wokeness” masquerading as feminist inclusivity and gender equity. After all, it’s that same “feminism” that appropriated the #MeToo Movement started by a black woman, and subsequently erased her and the voices she represented from the political stage and table of discourse. But, we’ll revisit that story at a later date.

My Final Thoughts: This Bridge Called My Back

I think this is arguably more relevant today or at the very least, as relevant now as it was when it was originally written and published more than 30 years ago. It speaks to the ugly truth about the founding of both this nation and society, that many in places of power are unwilling and or are afraid to shine a light on. If you truly want to be ”schooled” on what it means to be a ”wild woman”, a woman-who-runs-with-the-wolves, a bad-ass-bitch, etc, then THIS is one of the books that will take you there! For a complete ”edu-ma-cation” you’ll have to accompany this fiery book with Angela Y. Davis’ “Women, Race & Class” but that’s only if you can handle that level of truth!

Some take-aways

Having said that, I challenge every woman across the globe, to open her mind, reach across the empty and war-torn spaces to create change. Be that change WE truly want to see in this world. To make it a place where equality, social justice, and basic human dignity is non-negotiable and where ALL are both worthy and enough!

My other reviews

If you haven’t checked it out already, don’t forget to read my review on Unleashing Her Wild, another awesome read for women everywhere. Also, head over to my virtual bookshelf at amazon.com for more fiery female-focused reads right here!

I’ve also begun to slowly add to my list of favorite lifestyle must-haves, etc on amazon so definitely head over to amazon.com to see what I’m adding to my stash and feel free to offer your own suggestions and favorites to the mix. It’s time to get “whole” healthy and undomesticated!! 

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!

One of the most striking features about “Unleashing Her Wild”  is the level of discomfort and raw truth you experience within these pages. Each story draws you into experience life-changing events for each of these women. I cried and I got angry.  In some instances, I was triggered by some aspects of this book. 

A book every woman needs to read!

We, women, know, and yet many of us remain silent. “Unleashing Her Wild” is both a challenge and manifesto for women everywhere, to embrace their true selves. It is a call to own our imperfections, and reclaim our feminine power. While it may not have all the answers, “Unleashing Her Wild” asks us to look inside and make the choice. Are we going to be brave? Are we going to be brave enough to not allow ourselves to be forced into conformity and caricatures of who we are as both women and humans?

Who we are as  women when we “Unleash” our inner wild woman

We are human but our power is in embracing our own feminine energies. In it, we recognize that while it is different than the masculine force, it is in no way inferior or lacking in its ability to effect change.  It’s feminine, it’s beautiful, and it’s divine!  Unleashing Her Wild is a great collection of stories told by women walking separate and unique paths who are sharing their collective ancestral wisdom and experiences with us all.

You can snag your copy from my virtual bookshelf right here!

A Closer Look at Unleashing Her Wild

I won’t give away the goodies here, but I will highlight just a few of those stories that resonated with me on a deeper level. In the first chapter entitled, “The Remembering” (by Donna Tack), I  was deeply moved.  Her story took me through an almost “shamanistic” journey in which I saw her move from the darkest places of her being to one of revelation, awakening, and empowerment. “Remembering” resonated with me because I found similarities between her story and my own. It is something I know to be true for a majority of the stories in this collection.

Next must-read

In “We Always Get A Choice” (by Michelle Arnold), her story was equally poignant and raw. I found myself near tears as I read the struggle in her journey; my heart growing tight with both pain and hope as I connected with her experiences. All of these women candidly share their vulnerabilities, sharp edges, and victories along the path to true awakening and empowerment-oh, those “choices” she had to make!

Another captivating chapter in Unleashing Her Wild is called “Color Outside The Line” (by Kiki Carr). In it, she shares her struggle to break free from and victory over socio-cultural perceptions (aka, other people’s expectations, etc), self-worth, and discovering what it means to truly be “wild”, authentic and grounded in her own power.

A powerful and evocative retelling of life experience as a pathway to growth

These are just a few of the life-changing stories within the pages of this book, but all have the power to change and transform each of our lives in a meaningful way. All in all, there are a total of ten chapters with each story weaving and connecting with one another under the umbrella of a single unifying theme. This divine feminine energy cocreates with us. With it we are tapping into our intuition, our experiences, and ultimately empowering us to rise into who we were always meant to be.

My Final Thoughts on “Unleashing Her Wild”

Each woman’s story calls us to be brave, to break the silence, and throw off the shackles of “other people’s expectations”. We also need to be our authentic selves without fear. Ultimately, what I gained here was a sense of sisterhood. I left with hope and a birds-eye-view of what happens when you embark on a journey of healing and empowerment.  Needless to say, there is power and freedom in self-discovery when added to a growth mindset!

I talk about these topics and more, in two of my articles at HuffPost’s Thrive Global online magazine right here and here! Also, share your thoughts on women’s self-care in the context of self-worth in an earlier post this year.

About the author

Tonye Tariah is a Holistic Health Strategist and founder of Freedom at The Crossroads. She helps free women from inaction and unhealthy habits. She believes that “the cookie-cutter method only works for cookies”. Meaning, she helps each woman in a  way that is unique to her needs. By doing this, she’s better able to help them transform their lives from the inside out. It’s not about helping you lose weight quickly. Her process is about changing habits and helping women fall in love with themselves so they can be both healthy and fulfilled!

My go-to meal on the go!

We all know that we should eat better to live better! But when you’re busy and running around trying to check off all of your to-dos, the quality of the food you put into your “temple”, tends to suffer. I’ve found that a nutrient-dense superfood smoothie is a perfect antidote!

When it comes to making the most out of one meal, I’ve got this one beat! I came up with the ultimate superfood smoothie recipe, out of necessity. Working in healthcare is very stressful and truly is a labor of love. But when it comes to your own self-care, it’s far too easy to neglect your own needs. This is especially true as you tend to those who are sick and require your care. My goal was simple. Pack the most beneficial and powerful nutrients into a simple dense packet that can be quickly consumed on the go!

I did my research, found some of the most powerful superfoods needed to combat a high-stress and high-intensity lifestyle on the go, and tastes good! Voila! A powerhouse-nutrient dense superfood smoothie on the go folks! It tastes good, makes you feel rejuvenated, and helps bring those “fight-or-flight” hormones back into alignment.

For your ultimate superfood smoothie, you will need:

1. 1/3 tsp of ashwagandha root powder.
2. 1/2 Tsp of Moringa oleifera leaf powder
3. 1 level tsp of spirulina
4. 1 tsp (or 5grams) of Dr. Mercola’s fermented beet powder
5. 1/3 teaspoon of cinnamon
6. 1/2 teaspoon of turmeric powder
7. 1/2 cup frozen or fresh organic berry medley ( also available at trader joe’s)
8. 8 fluid oz (or 29.57 grams) of almond milk

You can also make this smoothie the day before. I usually just blend the dry ingredients into my smoothie before I dash out at the start of my day.

Here are some of the benefits of the main ingredient in my ultimate superfood smoothie:

1. Ashwagandha-  known to be a highly prized, adaptogenic super root, used frequently in Ayurvedic medicine to increase vitality, relieve stress, and boost brain and cognitive function.
2. Moringa oleifera leaf powder- the miracle leaf rich in calcium, iron, potassium, and vitamin A as well as all the essential amino acids (comparable to wheatgrass, spiraling and chlorella. It’s also high in protein, vitamin A, calcium, and essential amino acids).
3. Spirulina- has the highest protein and beta carotene levels of all green superfoods and also has naturally occurring GLA ( Gamma Linolenic Acid), a popular fatty acid with numerous health benefits.
4. Turmeric- Is known to be an anti-inflammatory powerhouse.

These are just a few of the benefits of incorporating a superfood smoothie into your daily selfcare routine! Also, if you want to find out more about the benefits of these and other spices, check out my recipe for anti-inflammatory detox beverage and more right here!

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 quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.