All posts by Tonye

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.

Why Selfcare is difficult for women

I know how difficult it is to find time to actually practice self-care. Like most women around the world, each day is usually a constant balancing act of taking care of other people, their expectations, and a whole slew of obligations! Regardless of what corner of the world we live in, selfcare is difficult for women to varying degrees.

The daily reality for the average woman

There are few women in the real world, who can say they are always able to make time for their self-care needs and without the guilt and burden of constantly trying to live up to the expectations of others (including society). For every woman that has struggled to break free from that cycle of guilt around making time for their own self-care and their needs in general, it really is “all in your head!”.  Yes, selfcare is difficult for women-especially if you’re trying to first meet the needs and expectations of other people, etc.

What selfcare is not

Let’s be clear, doing for both family and community is something we should all aspire to but that is not to say that one should neglect one’s own wellbeing. Historically, women have had to choose between their own self-care and the needs of others. That’s in addition to the demands made by society and culture.

A bit of history about the self-care movement 

The self-care movement was birthed during the anti-war and civil rights movements. It has it’s origins in the medical sphere as both physicians and academicians were looking at strategies to mitigate the effects of high-stress work environments on healthcare workers. Later on, it transformed into a broader movement as it became politicized during the civil rights and women’s movement of the ’60s and early ’70s.

With that in mind here are a few quick tips to help you begin to break the cycle

1. Start saying “NO”! I know it sounds easy, but I also know how difficult it is to do this when you have been conditioned and silenced by society for so long. Like most women, I put my needs, desires, and health far below that of family and other obligations. I also watched women in my family and lineage suffer the same fate. Experience has shown me that the only way to break the cycle is to start with the word “NO”.  Believe it or not, this one word contains a lot of power and has the effect of shaking up the status quo and activates a place in your core that has long been silent and ineffectual.

2. Know what it means to have boundaries and create them (if you don’t know).  It starts with self-discovery and identifying what is in alignment with your inner self versus what is in violation of those core beliefs and or elements.

3. Stop asking for permission to self-care. Again, sounds pretty straight forward but it will surprise you to find out how much resistance you encounter when you begin to assert yourself and enforce your boundaries!

4. Take ownership of your entire self (i.e. self-acceptance) including the good, the bad and the ugly. After all, if you don’t accept yourself, you can not expect anyone else to do so either.

What you can expect on this journey:

As I mentioned earlier, be prepared for some push-back when you begin to use your voice and as you put your boundaries in place. That being said, the freedom and level of transformation are more than worth it!

What you will gain this journey:

One of the most meaningful gains from this process is empowerment. Freedom from self-sabotage and servitude to other people’s expectations is no small accomplishment. Especially when it means regaining your power and ability to speak your truth without the fear of being judged or shamed into silence. Click this link to find out more about how to break the cycle of O.P.E!

Before you go

At the end of the day, if you don’t value your health and wellbeing, no one else will. That’s the harsh truth of the matter. If you’re struggling to come up with good selfcare ideas in the midst of this global “lockdown, read  “14 Ways To Love Yourself 365 Days A Year”14 Ways To Love Yourself This Valentine’s Day

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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Are you an undomesticated woman?

Do you know what the word domesticated means? I mean as it pertains to the human female? I didn’t think so! For the feminist amongst you, you’ve probably got a good idea; but for the rest-get ready to blow your mind!

Let’s start with the basics: 

In simple terms, domesticated is defined as “(of animals or plants) brought under human control in order to provide food, power, or company” (Cambridge online dictionary).

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Don’t get it twisted! This is not about male bashing or some weird version of extreme feminism! This is about reclaiming your power. It’s literally throwing off centuries of martyrdom on the altar of socio-cultural expectations and dominance.

Here’s what I mean:

The other day while I browsed the “pages” of the internet in search of some research material, I came across a disturbing publication. Maybe it was all in fun or simply an attempt at notoriety? Trying to go viral? Needless to say, that one fell flat (you can read the article here). There is nothing funny about using terms like “superior/supreme” in the context of describing a particular group and or culture.

Now, let’s back to my rant!

Men who cling to their ”privileged patriarchy” are far from extinct and continue to search out their victims even in the digital age. The same narrow-mindedness, stereotypes with underlying misogyny are alive and well. The upside of this is that women all over the world are beginning to wake up and are no longer allowing their voices to be silenced. 

Empowerment and protest movements such as #MeToo, Self-love, and Self-care are helping women to reclaim their power as well as breakdown the distorted and destructive perception of self, to which so many have been programmed and conditioned.

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So let’s talk:

Being or becoming an undomesticated woman has nothing to do with, cooking, cleaning or running a household. To be clear, this is something every individual should do regardless of gender role or sex. Furthermore, there is nothing in the biology of the feminine form that suggests being female means that the “household” is your domain.

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So what’s the difference between a “domesticated” and an “undomesticated” woman? 

Before we get to that, let me share an insightful little nugget from Louise Hay in which she states:

“All women, including you and me, have been shamed and blamed since childhood. We have been programmed by our parents and by society to think and behave in a certain way- to be women, with all the rules, regulations, and frustrations that come with being a woman. Some are content to play that role but most of us are not” (Empowering Women).

I think that say’s it all in a nutshell. but, for those who need me to spell it out, here goes: she is-

1. An undomesticated woman is self-assured.
2. An undomesticated is self-confident.
3. loves herself.
4. competes only with the best version of herself.
5. gives from a place of abundance (love, prosperity, wisdom, knowledge, service, etc).
6. has well-defined boundaries and enforces them.
7. is not perfect and embraces her imperfections.
8. She is unique-there is no one like her (i.e. she is an original).
9. forgives herself.
10. She forgives others.
11. has no guilt when she gives space to her self-care.
12. Is messy-(real and unrestrained).
13. does not seek validation outside of herself.

There’s more to this list but I’ve saved the rest for my latest podcast episode!

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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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As a fellow skincare freak, you all know how hard it is to try out new skincare products. While I always prefer my organic and all natural skin care lines (i.e. Benu Cosmetics, Coocon Apothecary, etc).
I received a complimentary gift of L’oreal’s hyaluronic and vitamin c serums from Influenster in exchange for an honest product review! (please note, there are also affiliate links located in this post).

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Hello, skincare freaks! It’s your undomesticated African goddess giving you the 411 on the skincare front again! I recently received complimentary full-size samples of L’Oréal’s seem intensive hyaluronic acid and vitamin C serums. While I’m all about clean beauty lines, I still like to keep my finger on the pulse of “conventional” (i.e. department store) beauty brands. I also like to know what’s new on the market. Having said all of that, I refuse to put anything on this melanin rich-skin that’s suspect! 

Now on to my skincare review! 

When I first received this Influenster Voxbox, I was excited. Well, what woman isn’t excited about receiving a surprise gift?! Now, for those of you who don’t know, hyaluronic acid is very hydrating. By virtue of its chemical properties, hyaluronic acid is capable of holding more than 1000x it’s weight in water!

Needless to say, I had no problem slathering on L’Oreal’s hyaluronic acid serum. As for the ingredients, I could not find anything that was particularly a no-go ingredient but I’m still on the fence. I’m never a fan of long ingredient lists nor do I like having to decipher chemical names of ingredients. 

Does it work?

The next question is, was it effective in changing the overall texture and suppleness of my skin? I’m not sure it was enough to justify the hype. While it did give me some much needed extra hydration for the winter, it did not work any miracles. That’s not to say that it won’t do something phenomenal for your skin, but I’m really picky when it comes to skincare!

Since I received both items at the same time, I decided to incorporate L’Oreal’s vitamin C serum into my skincare routine. I must confess to liking the texture and feel of this particular serum. It went on smooth and also provided additional hydration as well as suppleness. After using this for over 2 weeks, I don’t see a significant change in the evening of my skin tone. I do have a little freckling from sun exposure, but I’m still waiting to be wowed by the vitamin C serum.

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My final takeaway on these products

Other than the natural benefits of vitamin C (i.e. anti-oxidant rich, anti-aging, etc), I fail to see what’s so spectacular about it. So, the jury is still out on both of these products in terms of wow-factor! While they do have some beneficial properties as I mentioned above, you’ll have to try it yourself to see if it does more for you.

As for me, I’ll continue to use my all-natural skincare and DIY recipes!

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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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Making the switch

We all have heard about the benefits of a vegan or vegetarian diet! While it sounds awesome, a lot of people are still clueless about great sources of plant-based proteins to choose from. If that sounds like you, I’ve got an awesome list of my top “10 Great Protein Sources” for vegan diets!

There is no need to feel discouraged or overwhelmed about switching to a vegan or vegetarian diet. Why? Because there are literally so many options out there! I’ve found the challenge is one of knowing what to actually eat. Added to that,  how do you get creative and find affordable food sources?

It’s really not that complicated. Switching to plant-based protein sources simply means more variety in my book. Great sources of plant protein are found in beans (i.e. pinto beans, kidney beans, etc), grains, etc.

About that vegan diet

The real question is not, “ do vegan diets contain enough protein?” But rather, which plant proteins have a high protein content and how can we creatively incorporate them into our diets in a sustainable way? On the surface, a simple yes, is the short answer. However, when one considers how food is currently being sourced and produced, the issue quickly becomes more complex and thought-provoking.

But, let’s answer the first question and save the other for another, more in-depth discussion on food production, insecurity, and commercial agricultural practices! First of all, there are a lot more sources of plant-based proteins than you think! And yes, vegan diets do get enough protein from plant sources!

The hype

Truthfully, the media and marketing have turned veganism/vegetarianism into a “thing” rather than a simple shift to a healthier lifestyle. For anyone who has struggled with yo-yo diets, health issues, etc, making the switch to a plant-based diet will literally change your life! That’s literally why I decided to do a little bit of research in order to find at least 10 great protein sources for vegan diets.

This is also, one of the reasons I created a simple vegan detox program for my peeps to help them get on track with sustainable weight loss and a healthy lifestyle! I wish someone had done that for me a while back but, here you go!

To help you lose the overwhelm and cluelessness, here’s my go-to list of top 10 vegan (plant-based) protein sources:

1. amaranth (it’s one of the few complete protein sources; classified as a “pseudocereal”).

2. quinoa (also one of the few complete protein sources; classified as a “pseudocereal”).
3. lentils (high in protein and fiber to promote healthy gut bacteria.)

4. Organic tempeh, tofu, edamame (these are derived from soybeans are also considered to be complete protein sources).

5. Seitan  ( also considered to be the highest source of plant protein at 25g per 100g. however, seitan is not an option for those who have issues with gluten because seitan is made from wheat gluten).

6. Chickpeas and most varieties of beans (i.e. pinto, kidney beans, etc; rich in minerals and complex carbs).

7. Nutritional yeast (a deactivated strain of Saccharomyces cerevisiae yeast, commercially sold as a yellow powder or flakes and has a flavor similar to cheese).

8. Hemp seed (10g protein plus fiber and other nutrients).

9. Spirulina (blue-green algae are a great source of fiber and filled with nutrients).

10. *Wild rice (contains more protein than conventional rice and contains vitamins and minerals).

*There is cause for concern about arsenic when consuming rice grown in polluted areas, so know where your food is sourced and keep it organic!

Need a nutrient-rich spicy vegan soup? Try my Black bean Afro-fusion recipe!

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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