All posts by Tonye

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/04/Powerful-Strength-All-Natural-Anti-aging-Face-Mask1-2.png” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” sticky=”off” align=”left” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid” text_font_size=”18″]

There are so many benefits to crafting your very own all-natural DIY face mask not only because you know exactly what’s in it, but because it’s packed with anti-oxidant rich ingredients without added chemicals or fillers.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″ background_position_1=”top_left” background_repeat_1=”no-repeat” make_fullwidth=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

I’ve received plenty of questions about my go-to skincare regime and remedies but this one is becoming my favorite! This particular DIY face mask is my #1 DIY recipe because it helps fight lines, wrinkles, dark spots, acne and acne scarring. It’s loaded with potent ingredients to help naturally combat all my skincare concerns.

One thing you need to note though is that, regardless of how awesome your skincare routine, DIY face masks, elixirs or potions, what you eat (i.e. diet) plays a huge role when it comes to the health of your skin. My mamma always said “what you eat shows up on your face” and it’s so true!

Akey way to clean up your skin is to detox both your body and your diet of all the processed, prepackaged and other unhealthy foods you’ve been consuming by switching to a plant-based diet. Whether it’s vegan (which I prefer for this purpose), vegetarian or paleo; clean eating is the basis for a healthy youthful looking skin. My next secret weapon is my recipe stash of all-natural fresh DIY face masks.

Since I love avocado so much what better base ingredient to use in my DIY face masks than avocados?! I know there is a lot of talk about avocados in the media, but the benefits are real and lasting. Today’s recipe uses avocado as a base combined with raw honey, jojoba oil, and turmeric.

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/04/10-Day-Vegan-Detox-Program.png” show_in_lightbox=”off” url=”https://tonye-tariah-health-fitness.teachable.com/p/10-day-vegan-detox-program” url_new_window=”on” use_overlay=”off” sticky=”off” align=”center” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

Here’s the list of ingredients I use in this powerful DIY face mask along with their beneficial properties:

Avocados: the natural oils found in it can penetrate deep into the skin, helping to soften and hydrate dry and flaky patches. It is also an excellent source of more than twenty vitamins and minerals. The long list of nutrients includes vitamin B, C, E and K,  riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, etc.

Also, because of their high healthy fat content avocados leave your skin looking softer and younger as they literally smooth and plumps up the skin.

Turmeric:  not only reduces inflammation, it also helps to reduce acne and any resulting scars. The curcumin in turmeric is excellent for helping to diminish dark spots and lightens the skin over time.

Matcha is his high-quality green tea containing chlorophyll which a powerful detoxifier. So what is it? Matcha is simply pulverized green tea, made from the entire leaf. Because It contains catechins (a type of polyphenol) matcha powder is a powerful antioxidant. The catechins(https://www.webmd.com/food-recipes/features/health-benefits-of-green-tea#1) help trap and inactivate free radicals in the skin, countering many of the signs of aging. I use the powder form in my DIY face mask recipes because it is much more concentrated than the liquid form we drink.

Raw honey is naturally antibacterial, so it’s great for acne treatment and gives the skin a dewy effect. While honey is great for the skin in general, raw honey is the best because it is pure, unheated, unpasteurized and unprocessed. This is probably one of the most important characteristics associated with raw honey as it preserves all the natural vitamins, enzymes, phytonutrients and other nutritional elements.

Jojoba: oil has a high amount of ceramides, which cover the skin cells and are responsible for their hydration. It quickly absorbs into the skin and does not leave behind any oily residue. Adding this to your DIY face mask gives it the extra punch it needs.

Jojoba helps in creating a powerful barrier against moisture loss, allergens, and dust pollution. Itl also moisturizes dry patchy skin and restores balance.

Not only that, jojoba is an excellent remedy for anyone suffering from skin disorders like eczema and rosacea. It has anti-inflammatory properties that help in reducing the redness caused by dry skin and other conditions like rosacea.

As always, start from the inside out grab my FREE Pantry Detox Gude GUIDE HERE. Detox your skin from within and remember that your skin is the largest organ of the body!

Also, for the totally clueless ones who need a starting point, help yourself to my free Introductory Produce, Shopping Guide HERE!!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

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.

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

Aqn anti-inflammatory beverage must-have for the season!

It’s getting to be that time of year again and that calls for one anti-inflammatory beverage we all should have in our kitchen recipe book! I love foods that are packed with beneficial nutrients and this cup of cocoa does not disappoint.

A healthy twist on an old favorite

Made with unsweetened organic cocoa powder, this spicy version of a home favorite tastes yummy and is good for you too. I’m a turmeric fiend and I could not resist putting my own spin on a childhood favorite. The end result is spicy homemade turmeric cocoa that both tasty and loaded with health benefits.

About that Cocoa

Cocao is an ancient beverage and cocoa powder itself is loaded with flavonoids that improve blood flow, helps to balance cholesterol levels, rich in antioxidants, speeds healing, and aid in reducing your blood pressure, etc.

So, it only made sense to combine the superpowers of cocoa with the anti-inflammatory healing powers of turmeric and honey to make this a truly inspired power beverage!

Creating my homemade anti-inflammatory turmeric rich cocoa uses only a few ingredients and is low in calories but rich in texture as well as nutrients. Most of these benefits help heal the body and combat inflammation. Also, let’s  not forget to add that extra bit of decadence by topping it off with a dollop of froth using your home gadget right here!

Some of the benefits

Turmeric, cinnamon, and ginger all possess a myriad of health benefits. The beauty of this recipe is that these ingredients complement themselves in such a way as to create a complex blend of spicy goodness.

Ingredients

1. 1  1/2 tablespoon organic cocoa powder

2. 1/4 teaspoon organic turmeric powder.

3. 1/4 teaspoon ginger powder

4. 1/2 teaspoon of organic raw honey (sweeten to your own taste).

5. 1 cup of coconut-almond milk (vegan option; you can use dairy if that is your preference). I like to use this or a vegan cream for those times when I want to have a decadent frothy hot beverage!

6. 1/8 teaspoon fresh ground cinnamon.

Preparation

Bring almond coconut milk to a boil, adding all ingredients starting with the cinnamon, ginger, and turmeric followed by the cocoa powder. Make sure all of the ingredients are fully incorporated and then allow the mixture to briefly simmer.

You can also add in approximately 1/4 cup of water to thin out your mixture if the consistency is a little thick. Next, pour your beverage into your favorite mug and enjoy!

A little advice about refined sugars

Also, it’s  always a good idea to minimize your intake of processed sugar . This is one reason why I use raw honey, blackstrap molasses or ripened fruit to sweeten most of my dishes where possible (green stevia is another option).

For those days when I’m  craving a frothy decadent cup of yumminess, I use my trusty hand frother. You can get yours 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 to healthy living

When it comes to a healthy lifestyle, she believes “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.

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/02/singlewomansguide.png” _builder_version=”3.0.51″ /][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ text_font_size=”18″]

Okay, let me start by saying, I  love men! well, most of them. The sane ones; not the cheating-lying-controlling ones!

Now that that is out of the way we can all move on ladies. When I look back at the younger me in my 20’s and 30’s, I really want to smack her! I love her but, gosh was she naive. It would have been great to have a single woman’s guide to navigating this particular journey!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”on” background_position_1=”top_left” background_repeat_1=”no-repeat” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″]

As I sit here musing on the past and contemplating my upcoming birthday (every year comes a lot quicker), I find it difficult to accept the fact that as a single woman, I wasted a lot of time land energy looking for validation and my own self-worth in the eyes of a man-another fallible human being.

Unfortunately, I feel that we have been “bred” or “conditioned” to looking for validation outside of ourselves. From the time we’re young girls, we are taught to “seek” approval and to be viewed as “good” girls, “giving” and yes, “womanly”. But all that really did (at least in my case) was solidify the notion that I was not enough and that I needed outside validation in order to feel “worthy”. As a single woman in 2018, I can’t help but cringe at those memories!

Over time I grew to resent the role and position that I had been forced to live in by both my culture (as an African woman) and society as a whole. There is nothing uplifting or growth-inducing by being made to feel that you have no worth if you haven’t birthed a child or are someone’s wife! Traditionally women are made to feel all levels of stress (pressure) and angst to get married, birth children and become the perfect daughter-in-law!

What hypocrisy and bondage! It took me a long time to break that conditioning and along the way, I made a lot of mistakes with the opposite sex (I’ll talk more about that later) but better late than never right? Suffice it to say, personal development goes a long way towards freeing yourself from toxic relationships, etc.

This series is dedicated to all the women who traveled the same road and earned her own battle scars and is finally learning what it means to be free! I figured I’d do my civic duty by sharing some simple truths and perspectives in my version of the single woman’s guide to a drama free life. Here are a few things I wish I had learned when I was younger:

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/02/freedom-1.png” url=”https://tonye-tariah-health-fitness.teachable.com/p/embarking-on-the-fitness-journey” url_new_window=”on” align=”center” _builder_version=”3.0.51″ /][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

Here are a few helpful tips and pieces of advice I wish I had had as a single woman, all those years ago:

1. If a man you’ve just met tells you to smile, tell him to stay in his own lane and piss off! (I’ve always detested when people, usually men try to take ownership of my emotions). Own your emotions and every other part of you. You are under no obligation to “perform” on demand!

2. Don’t give your number to guys you meet in the parking lot of the post office, grocery store or the club. Chances are, he’s a “collector”, cheater or player (I’ll explain later). Take my advice, it’s not worth the drama. Plus, if he turns out to be stalker-ish you won’t have to change your number.

3. If he only wants to meet at your place doesn’t want you to meet any of his friends, family, etc he’s probably married.Kick his ass to the curb; again, you don’t need the drama and it’s a waste of your time anyway.

4. If it feels like he has to “fit” you into his schedule or his life, chances are you are not a priority for him-it’s time to cut that cord! Most honest men will tell you (i.e. your male friends) if you’re really important to him and valued, he won’t have to “fit” you into anything. A wise assessment from a veteran single woman once shared this nugget with me!

5. Never, ever have intercourse with a man who has not been tested for STD’s (and yes, I mean actual proof!); you’re literally TSTL (too stupid to live) if you give him a pass. Remember my mantra: self-care is healthcare, ladies!

6. If after you’ve been dating for a bit, and he starts making “suggestions” about what you should wear or “improve” your appearance, it’s time to give him the ax. Depending on the context, (I’m being generous here) this usually marks the subtle beginnings of control and or manipulation. Make him aware of it, shut it down, or better yet cut those ties.

These are just a few sage words for the single woman’s guide to drama-free living. I’ve got a growing list for the rest of the series. What are your tips for single women in the current social climate?

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ _builder_version=”3.0.51″ saved_tabs=”all”]

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.

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/02/Diy-jewelry-home-decorating-ideas.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” sticky=”off” align=”left” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid” text_font_size=”18″]

We all have gifts left over from the holidays, that we’d either rather toss (it didn’t fit your vibe, thoughtless, cheap last-minute buy; be honest) or regift for the “right” person (i.e not you). My solution is to use these less than stellar jewelry “gifts” for some of my DIY home jewelry decorating projects.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″ background_position_1=”top_left” background_repeat_1=”no-repeat” make_fullwidth=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

If you’re like me, you feel guilty about throwing such gifts and trinkets in the recycle ♻️ bin so you try to find more “tasteful” ways of repurposing these sorts of gifts.  Since I’m big on finding creative ways to decorate and multi-purpose a variety of odds and ends, it’s DIY jewelry home decorating time!

Using unwanted trinkets for DIY jewelry home decorating projects

A DIY Jewelry project for decorating the home is a perfect example of creative ways to switch things up in your living spaces. I’ve found that old or unwanted trinkets and such, work well for accessorizing your favorite spaces and repurposing your humdrum household items. In fact, chunky or thick ropy necklaces are awesome for those spaces that need a little bit of bling to add some personality.

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/Grab-Your-Pantry-Detox-Guide-As-A-GIFT-From-Us.jpg” show_in_lightbox=”off” url=”https://tonye-tariah-health-fitness.teachable.com/p/detox-pantry-guide” url_new_window=”on” use_overlay=”off” sticky=”off” align=”center” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

As I dug through my stash of items for my goodwill drop-off, I came across a chunky gold ©Akira choker that just got my creative juices flowing! While it wouldn’t do for my particular tastes in jewelry (mine tend to lean towards natural precious and semi-precious metals and stones, plus my sensitive skin can’t handle anything less), it is perfect for a DIY jewelry home decorating project.

Fortunately for me, there was no cutting or splicing required for this particular DIY job and this was largely due to the fact that it was already the perfect length as a drapery tie-back. The brushed gold multi-stranded choker had enough links for it to be repurposed as a drapery accessory and took less than 10 mins to fashion it into an excellent DIY home decorating success!

It’s still early days yet so in the spirit of decluttering and detoxing your life, grab your copy of my detox pantry guide (click on the image above) and keep the momentum rolling!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

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.

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” _builder_version=”3.0.51″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/01/Toxic-Food-Additives_-Whats-In-Your-Mayo1.jpg” _builder_version=”3.0.51″]

[/et_pb_image][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ text_font_size=”18″]

Sometimes I almost feel like a chemist in a laboratory when I walk through the aisles of my local supermarkets! Each time I make that trek I become more and more convinced that that’s not the place I need to be picking up items to put in my stomach. I’m convinced the packaged food aisles are simply halls of death masquerading toxic food additives as “flavor” enhancers or “benign ingredients”.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”on” background_position_1=”top_left” background_repeat_1=”no-repeat” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

While packaged foods can be helpful sometimes (i.e. emergency foodstuffs for disaster relief, etc), they are definitely a class of foods every person should avoid if they value their lives!  Few people realize that those “packaged” foods they’re eating are loaded with toxic food additives!

Depending on what region of the world you live making sense of food labels can be a mysterious and frustrating task for the average person. For instance, here in the U.S. food label regulations and protections are ass-backward in my humble opinion.

Over the years, I’ve made it my business to become my own food and health advocate. I’ve been pouring over labels, ingredient names, questionable additives and so forth. What did I learn? Well, MY health and wellbeing are definitely not high up on the list of priorities for the packaged food industry!

Now I don’t know about you, but I LOVE my Mayo! I love it on my sandwiches and I sometimes use it as a base for some of my recipes. BUT after a bit of label reading, I was shocked to find an ingredient that is typically used in medical labs (and other industries), is showing up in my mayo! Say what? That’s right people. A dubious chemical that’s used in industrial processes and in certain medications, has a home in our mayonnaise! Everyday people seem to be missing the fact that this toxic food additive is hiding in their food!

Don’t take my word for it. When you read up on some of the “potential” health issues associated with this toxic food additive you will leave that jar of poison on the shelf too! I’m definitely not the only one raising the alarm about these toxic food additives and I am convinced that the more we rise up as consumers, the better of we will all be.

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/Grab-Your-Pantry-Detox-Guide-As-A-GIFT-From-Us.jpg” url=”https://tonye-tariah-health-fitness.teachable.com/p/detox-pantry-guide” url_new_window=”on” align=”center” _builder_version=”3.0.51″]

[/et_pb_image][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

Coming from a background in the medical laboratory, I KNOW that this is nothing I want in my food. It has no business showing up on my plate! As a matter of fact, EDTA is actually banned in some countries outside of the U.S. (i.e. Australia) and is well regulated elsewhere (i.e. Europe) in its use in personal care items, etc.

EDTA is a chemical really should be in our food. The packaged food industry uses it as a stabilizer and preservative to give their products a longer shelf life-too bad it doesn’t give YOU a long shelf life!

Thanks to the organic revolution and food advocates, the use of these toxic food additives are coming to light. As a matter of fact, some of these large corporations are trying to rebrand themselves as “healthy” by doing what they should have done in the first place. What’s wrong with producing food items that are not harmful to consumers? There’s no need for “rebranding” if you don’t put questionable and toxic food additives in the foods you’re marketing to the public!

Enough with the additives already! If it’s not processed sugars, in our foods it’s chemicals with questionable impacts on our health and wellbeing. It’s up to us to help educate one another and compel our regulatory agencies and our legislators to do the right thing!

The processed and packaged food industries have done their best to hide what’s in our food as well as the origins of the ingredients they contain. Thanks to organizations like the EWG (Environmental Working Group )  and others like them, we are becoming educated about what’s in our food.

I have become a label fanatic simply to keep myself and my family from being poisoned by our food industries, which is a sad commentary on the state of our regulatory agencies here in the USA. While, I know no country has consumer protection down a 100%, we’ve got to do better starting with now.

As consumers, we need to educate ourselves about our food and demand that our legislators step up and force compliance. You really can’t trust the “fox” to “guard the henhouse”, that’s just nuts and totally ineffectual!

Bottom line? know what’s in your food and get involved in your community. It is our responsibility to rise up and demand better from the food industry and our legislators. The only way we can protect ourselves and our families is to get involved and educated about what’s in our food. I’ve found a number of online resources to help me fight back!

[/et_pb_text][et_pb_image admin_label=”Image” src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/01/Name-brand-mayo-e1517034039395.jpg” _builder_version=”3.0.51″ show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” sticky=”off” align=”left” always_center_on_mobile=”on” border_style=”solid” max_width=”200px” force_fullwidth=”off”]

[/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ _builder_version=”3.0.51″ saved_tabs=”all”]

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.

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/01/5-Reasons-Why-Yo-u-Need-To-Ditch-Sugar1.jpg” _builder_version=”3.0.51″ url=”https://www.facebook.com/events/150424072282081/?ti=icl”]

[/et_pb_image][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ text_font_size=”18″]

There are so many reasons why ingesting huge amounts of (processed) sugar is a terrible idea, but few people recognize the devasting impacts sugar can have on the body. Between the heavy marketing and confusing information from doctors and nutritionists alike, it’s no wonder that the facts get lost in the shuffle. Processed sugar in all its forms and packagings are literally killing us and if we don’t stop it right now, more people will die.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”on” background_position_1=”top_left” background_repeat_1=”no-repeat” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″]

Here are some basic facts about sugar:

1.First and foremost, sugar contains a lot of calories and has no essential nutrients. If that isn’t enough to make you pause, consider the fact that it also causes tooth decay by fueling the production and proliferation of harmful bacteria in the mouth.

2.Next, added sugar is high in fructose and can overload your liver. A sedentary lifestyle coupled with the typical western diet that’s filled with processed foods, high in sodium and lots of sugar; the high levels of fructose in this type of diet is transformed into fat in the liver. The danger here is that it can lead to non-alcoholic liver disease.

So what’s the big deal?

The problem arises from the fact that when sugar enters the bloodstream from the digestive tract, it gets broken down into glucose and fructose. Now, while glucose is present in every living organism (if we don’t get it through diet our bodies can also produce), fructose is much different. This particular type of sugar is neither needed by the body nor do we produce it in any significant quantity.

While it’s not a problem when we take in small quantities (i.e. from fruits) since fructose can only be metabolized by the liver, consuming large quantities of this sugar can overload the liver. Not only this, fructose elevates your LDL (a.k.a. bad cholesterol), blood fats and lowers insulin resistance!

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/Grab-Your-Pantry-Detox-Guide-As-A-GIFT-From-Us.jpg” url=”https://tonye-tariah-health-fitness.teachable.com/p/detox-pantry-guide” url_new_window=”on” align=”center” _builder_version=”3.0.51″]

[/et_pb_image][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

3.The big “C” or cancer is one of the leading causes of death throughout the world. It is essentially the uncontrolled growth and proliferation of cells. Also, since insulin is one of the major hormones responsible for regulating cell growth, excessive levels of this hormone can contribute to cancer.

Several studies also show that people who consume large amounts of sugar in their diet are at a much higher risk for both cardiovascular disease and cancer (with inflammation listed as a potential cause).

4. Still hanging on to that crazy train? sugar cause large amounts of dopamine to be released in the reward center of the brain and is very addictive. In fact, because of the large amounts found in processed foods, etc the danger lies in the fact these amounts are much larger than what we ordinarily are exposed to from natural sources.

The truth is that most of the processed and fast food industries are aware of the addictive nature of processed sugar but do little to address the issue so it falls to the consumer to educate his or herself about what’s in their food!

5. Experts now believe that consuming large amounts of sugar over a long period of time can accelerate the aging process. So those lines and wrinkles you’re seeing in the mirror? You can blame a good portion of that premature aging on your diet!

While the breakdown of the skin is the result of a natural process that’s known as glycation (a  process in which the sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products or AGEs). When you eat a lot of sugar you increase the amount of AGE production.

When it comes to breaking unhealthy relationships with food, the struggle is real! SIGN UP & Find out more about ditching that processed sugar craze in my free 7 DAY DETOX event (Live on Facebook) beginning January 20-27th

[/et_pb_text][et_pb_image admin_label=”Image” src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/01/7-Day-Sugar-Detox.jpg” url=”https://www.facebook.com/events/150424072282081/?ti=icl” _builder_version=”3.0.51″]

[/et_pb_image][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ _builder_version=”3.0.51″ saved_tabs=”all”]

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.

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/01/Benu-cosmeticS.jpg” _builder_version=”3.0.51″]
[/et_pb_image][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ text_font_size=”18″]

Hello, goodness and all my fellow skincare freaks! I make no bones about splurging on skincare, especially when I come across a brand that’s all about eco-friendly, animal-friendly, and plant-based skincare. Today I’m sharing my new secret weapon from Benu Cosmetics.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” make_fullwidth=”on” background_position_1=”top_left” background_repeat_1=”no-repeat” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″]

I know it can often be hard to see the forest for the trees in the world of cosmeceuticals, skincare and wellness industries, BUT I would be doing us all a huge disservice by not featuring this up and coming skin care gem. I hate when old favorites keep messing with their formulas in the name of “improvements” (it’s just reformulating and branding, seriously, who gives a flying fig?) to the point where my skin straight up lodges a serious rebellion and I’m forced to go a-hunting for a new line that’s all natural, loaded with anti-oxidants and won’t throw me into a tailspin. Well, enough of that! I recently got the opportunity to try out “Hello Skin” serum from ©Benu Cosmetics, and needless to say, I am a fan.

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/01/blkafrik2.jpg” url=”http://benucosmetics.com/tonye10″ url_new_window=”on” align=”center” _builder_version=”3.0.51″]
[/et_pb_image][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

 I love the feel and texture of Benu Cosmetics’ “Hello Skin” serum! It’s an awesome new line, founded by a millennial who’s serious about making changes in both the skincare industry and the environment! It’s vegan, organic and uses all natural ingredients that will nourish, moisturize and heal your skin. Additionally, if you’ve got sensitive skin like I do this is one item you won’t want to pass on. My love of organic and all-natural skincare is what fuels my interest in this particular brand.

Don’t take it from me though, grab yourself a bottle of Benu Cosmetics’ flagship serums, “Hello Skin” and try it out for yourself. It’s not every day that you encounter a product that is both simple and complex in one encounter. Boasting a short list of ingredients (no more than five ingredients) blended together in a unique proprietary formula, ©benucosmetics is my new bestie for my skincare needs. While it isn’t always the case that I fall in love with a particular skincare brand, I had to share my review of ©Benu Cosmetics “Hello Skin” serum ’cause I’m all about loving the skin I’m in!

Plus, since I’m also a great shopper I’m sharing my discount code with ALL of you>> RIGHT HERE!

[/et_pb_text][et_pb_video admin_label=”Video” src=”https://youtu.be/lEWcyMQWd-s” _builder_version=”3.0.51″]
[/et_pb_video][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ _builder_version=”3.0.51″ saved_tabs=”all”]

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.

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/01/5keynutrientsforoptimalfitnessandhealth.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” sticky=”off” align=”left” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid” text_font_size=”18″]

Whether you’re an athlete, gym rat or just someone who wants to optimize their fitness and health, certain nutrients are key to maintaining a healthy body and supporting the body’s ability to heal itself and stave off illness and disease. While this is by no means a complete list, here are 5 key nutrients that you need in your diet in order to optimize your health and fitness.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″ background_position_1=”top_left” background_repeat_1=”no-repeat” make_fullwidth=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

There are no shortcuts to achieving optimal fitness and health (sustainable and long-term, at least). The best way to optimize your performance and by extension your fitness is through a well-balanced diet. 5 key nutrients that will help you meet those goals are potassium, magnesium, protein, B-vitamins, and anti-oxidants.

1. Potassium (Dietary potassium): Is a mineral that is critical for the proper functions of all body systems. We hear a lot about potassium and potassium-rich foods, but most people don’t realize how critical it is to sustaining life. In particular, Major organs like the heart, kidneys, etc require potassium in order to work normally. For the most part, people who eat a healthy and balanced diet typically get enough potassium without having to resort to supplements.

In general, it’s never a good idea to be chronically deficient in key dietary minerals like potassium and magnesium. As a matter of fact, low potassium is associated with a risk of success conditions as arthritis, high blood pressure, and infertility.

For those experiencing low potassium, your health care provider can recommend anything from changes in diet to supplements, etc.  From a nutritional stance, the demands of athletic sports and intense exercise generally contribute to a significant loss of salt, potassium, and magnesium in the sweat.

   2. Magnesium: As I pointed out earlier, magnesium plays a vital role in maintaining normal cellular function and bone health. When it comes fitness, performance and actually seeing “results”, balance is key. Too little or too much of any one mineral never bodes well for your health. In a lot of instances, a deficiency in one nutrient can hinder the proper function of another. For instance, magnesium in combination with phosphorous plays an essential role in energy metabolism.

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/Grab-Your-Pantry-Detox-Guide-As-A-GIFT-From-Us.jpg” show_in_lightbox=”off” url=”https://tonye-tariah-health-fitness.teachable.com/p/detox-pantry-guide” url_new_window=”on” use_overlay=”off” sticky=”off” align=”center” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

3. Protein: Yes, we’ve all our doctors and dieticians talk about it, but how often are we guilty of not having either enough of it or we’re consuming poor quality proteins in our daily diet?  In case you missed it, protein is a critical building block for building muscle, repair tissue, and is an important component of all cells within the body. Also, protein is required for the synthesis of various hormones, enzymes, etc.

Want to lose weight and keep it off? You really need good quality protein as a regular part of each meal. Plus, if you’re not into animal protein, there are plenty of plant-based sources that are equally good (i.e.beans and other legumes)!

4. B-vitamins: Include thiamin, riboflavin folate, B6 and the more well-known vitamin B12, are all required for the proper function and development of the brain, nerves, blood cells, heart, etc. When you’re deficient in these nutrients bad things happen. Anemia, memory loss, fatigue, weakness, and digestive problems are just some of the signs one can expect to see. Typical sources of these vitamins are fish, meats, poultry, eggs, and dairy products. For those who have adopted a vegan lifestyle, other sources can be found in dietary supplements or food sources that have been fortified.

However, fat-soluble vitamins like B12 can only be found in animal sources so a strict vegetarian or vegan must have foods either fortified or you need to use dietary supplements.

5. Anti-oxidants: They include but are not limited to, some vitamins ( beta-carotene and vitamins E and C), some minerals (i.e. selenium), and flavonoids (a diverse group of phytonutrients found in most fruits and vegetables). The best sources of antioxidants are fruits and vegetables. Just in case you’re wondering, flavonoids can also be found in red wine and teas.

Antioxidants are powerhouses of goodness and their benefits cover a broad spectrum of health benefits from combating inflammatory responses (i.e. workout recovery), antioxidative stress (i.e. cell damage brought on by free radicals).

The bottom line here is that nutrition is a key portion of a healthy lifestyle and is especially important when it comes down to optimizing your fitness and performance. So the next time you leave the gym, finish a sweat session at home or in the great outdoors, remember to fuel your body with a balanced plate of wholesome goodness. If you’re just getting started on the right path, remember that your body needs these 5 key nutrients in order to get that ball rolling!

Also, realize that nutrition is just part of the equation. The other part of this actually involves the exercise component whether you do it at home or in a gym, the point is to get your body in motion on a consistent basis.

As a matter of fact, make sure you take a good hard look at what’s inside your fridge and or pantry and give it a good detox for the new you in the New Year!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

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.

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/11/IMG_4758.png” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” sticky=”off” align=”left” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid” text_font_size=”18″]

We all know how expensive groceries can become especially when you move between seasons or are making a huge shift in how you feed yourself and your family.

Making healthy nutritional choices doesn’t have to break the bank nor do they have to become an overwhelming experience. While you might think you’re saving money (i.e. buying processed foods instead of fresh produce, etc) by not buying organic and locally sourced produce (get my FREE quick and easy grocery guide for the EWG recommendations for produce in 2017), or stocking up on frozen meals, the truth is that the hidden health costs associated with these types of low quality “foods” are extremely high.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″ background_position_1=”top_left” background_repeat_1=”no-repeat” make_fullwidth=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

I don’t know about you, but I hate drama in the kitchen. When it comes to my next meal I want it healthy, quick, uncomplicated and delicious! Given the plethora of techno kitchen devices and accessories, there really is no reason any of us should be stuck in the kitchen for hours on end.

With that in mind, I’ve come up with one dish that works for both vegans and non-vegans alike. It starts off with some skin-on salmon steaks (non-vegan option), string beans, arugula, romaine lettuce, artichoke hearts, cubed goat cheese (substitute vegan cheese in place of goat cheese), onions, garlic, dried chiles, EVOO and a medley of savory spices.

The vegan option for this dish simply requires eliminating the animal protein, which can be substituted with grilled or baked tempeh steaks. See? Simple!

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/Grab-Your-Pantry-Detox-Guide-As-A-GIFT-From-Us.jpg” show_in_lightbox=”off” url=”https://tonye-tariah-health-fitness.teachable.com/p/detox-pantry-guide” url_new_window=”on” use_overlay=”off” sticky=”off” align=”center” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

What you will need for this dish: (non-vegan  / vegetarian option)

1. Skin-on salmon steaks (one per serving).

2. Green beans (raw, 1/2 cup per serving).

3. Arugula (2 cups raw, shredded).

4. Romain lettuce (2 cups).

5. Artichoke hearts (1 cup chopped or cubed). For this quick version, you can use low-sodium organic canned artichokes in water.

6. 1 medium onion (yellow or red onions according to your preference).

7. 3 cloves of garlic (chopped).

8. Sea salt (1 tablespoon).

9.  Fresh ground black pepper (1 tablespoon)

10. Spicy paprika (1 teaspoon).

11.Curry powder (1 teaspoon).

12. Allspice (1/4 teaspoon).

13. EVOO (1/4 cup).

14. Apple cider vinegar (2 tablespoons).

15. 1 medium lemon.

16. 1/2 cup cherry tomatoes (sliced in half).

Directions: Preheat oven to 400 degrees F.

Salmon steak: Season the salmon steaks with sea salt, fresh ground pepper, 1/2 teaspoon of spicy paprika, 1/2 teaspoon curry powder, 1/4 teaspoon of allspice, 1/2 clove of garlic, lemon juice (cut and squeeze the lemon juice over the salmon steaks) and allow it to marinate for a few minutes. Next, place the salmon steaks in a nonstick baking pan and lightly drizzle some EVOO over the entire dish, place in the oven and bake for 20 mins or until cooked through.

Green beans:

Snip off the tips of the green beans, wash, drain and place them in a nonstick baking pan. Lightly season the green beans with sea salt (1/4 teaspoon), black pepper and then add 1/2 clove of chopped garlic, 1/2 medium onion (sliced thin). Next, lightly drizzle a portion of the EVOO on the green beans making sure to fully incorporate it into the mixture. Place in the oven and back for 20 mins (bake until the beans are tender but still firm).

Salad:

Drain and rough cut the canned artichokes and then add the chopped romaine lettuce and cherry tomatoes. This is a simple fresh salad that goes quite well with the baked salmon and green beans. Toss these three ingredients together in a bowl and then add the teaspoon of apple cider vinegar, drizzle in some EVOO, freshly squeezed lemon juice, the remaining sea salt, spicy paprika and curry powder. You have the option of creating your salad dressing separately but here I just kept it simple and incorporated all the ingredients in one sweep but, if you’re going to serve it later it’s best to keep your dressing separate and just add it in when you’re ready to serve.

If you’re new to the healthy lifestyle or just trying to clean up your eating habits, here’s my FREE 7 DAY FOOD JOURNAL to help you get on track!!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

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.

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

It’s soup time

It’s another fall day in the Chicago area and that means soup time! Don’t allow the seasonal shifts and the inevitable approach of winter, keep you from embracing your creativity in the kitchen. There’s nothing like a warm bowl of my savory butternut squash and potato soup to get you through those cold days.

Also, I like to use this time to buckle down on creating healthy meals for the upcoming holiday season and avoid the temptations of overindulging in foods that don’t do anything good for my body or mindset!

That doesn’t mean I don’t have fun meals and snacks during the holidays. It simply means that by staying aligned and balanced I’m more likely to sustain healthy habits that serve my higher good in mind, body, and spirit.

Today’s recipe is for my savory butternut squash and potato soup is simple, healthy and loaded with the goodness of an awesome full-bodied flavor!

Ingredients for this savory butternut squash and potato soup

1. 5 medium potatoes or 2 cups, cubed. (Preferably Yukon gold or red potatoes).
2. 1 medium (2 cups) butternut squash, cubed.
3. 1 cup of cubed sweet potatoes.
4. 2 cups of shredded kale.
5. 2 cups of shredded red cabbage
6. 1 cup of thin-sliced/shredded Brussels sprouts.
7. 5 cups of water.
8. 2 tablespoons of sea salt.
9. 1 tablespoon of curry powder.
10. 1/2 teaspoon of spicy paprika.
11. 1/4 teaspoon of dried thyme.
12. 1 tablespoon coconut oil
13. 3 tablespoons of olive oil.
14. 1/4 teaspoon of allspice.
15. 1/4 teaspoon of nutmeg.

Putting it all together

Bring your water to a boil using a medium-sized pot. Next, add all your spices and sea salt to the water and boil until the mixture begins to release its aroma. Add your cubed potatoes (including the sweet potatoes) to the water and allow to cook for 15 minutes before adding in the squash (you don’t want to overcook your squash).

A good rule of thumb is to add the ingredients that require the most cooking time first and then incorporate the remaining ingredients accordingly. Since I want to preserve my nutrients as much as possible, I typically add my greens and more delicate veggies last.

Once all of the veggies have been added, allow the stew to simmer with the olive and coconut oil for 15 minutes (i.e. add the greens in the last ten minutes of cooking time).

Remove your savory butternut squash and potato soup from the stovetop and allow to set for 3mins and then this savory dish is ready to serve!

Before you go!

Have tried some of my other yummy recipes? How about this warming cold and flu-fighting tea to get you through the winter chill?

About the author

Tonye Tariah is a Holistic Health Strategist, Coach, and the founder of Freedom at The Crossroads Blog. Tonye 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”. Meaning, she helps each woman in a way that is unique to each her situation. By doing this, she’s better able to help women transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!