All posts by Tonye

We all know how expensive groceries can become especially when you move between seasons or making a huge shift in how you feed yourself and your family. Having some quick and easy food storage tips can go along way towards saving your budget and eating healthy too!

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

(get the updated EWG recommendations for the current year right here)

Why I use the recommendations from the Environmental Working Group

Don’t be deceived by marketing gimmicks and misinformation campaigns promoted by both big agribusiness and the processed food industry. Food labels matter and so do the methods of food production. Foods that have been cultivated using conventional means (i.e. large-scale pesticide and herbicide use, etc) are much more likely to contain damaging levels of these residues. We as consumers can not rely on these industries to “self-regulate” as their track records have shown them to be less than honest when it comes to putting consumer safety and health above their stock portfolios.

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

Feeding your family with safe nutritious foods means you must adopt a sustainable way of accessing the right foods for your table. In practical terms, that means finding ways to minimize waste and unnecessary costs due to spoilage and improper food storage. These quick and easy food storage tips are just the tip of the ice burg when it comes to saving money! This is why it’s so necessary to have quick and easy food storage tips and tricks handy!

Some quick  and easy tips:

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

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

More tips for storing fruits and veggies

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

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

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

Storing your fruits

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

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

Preserving fruits and veggies

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

9. Fresh fruits like apricots, peaches, apples, and bananas are great for turning into dry snacks! This is one of my favorite quick and easy food storage tips because you can do this in your oven. For more on how to dry fruits in your oven read my post on “Quick and Easy Homemade Dried Fruit Treats”.

Meats and dairy storage ideas

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

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

Storing grains and other dry goods

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

13.  For those grains, you don’t use often, keep them in the freezer for up to six months. I like to use tough airtight BPA-free plastic or freezer-safe glass storage containers. Also, rice stores well for up to a year if you keep it in an airtight container in your pantry.

A note about your refrigerator temperatures

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

Before you go

Setting up a pantry for the first time can seem like a real chore. But, when you realize how much money you can save with adopting just a few quick and easy food storage tips, you’ll be amazed! Plus, organizing your pantry is a good way to literally “detox” your fridge and pantry. Use it as an opportunity to swap out unhealthy foods for cheap and healthy alternatives!

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

You can also get the complete Introductory Produce, Shopping Guide grab a copy HERE!!

My kitchen favorites

Having the right kitchen gadgets can save you a lot of money too! Invest in good “tools” and they’ll go a long way to saving you money and keep food prep hassle-free. You can go to my “Kitchen Favorites” page for some great ideas!

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!

[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/2017/06/img_0024.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=”22″]

I never thought I’d suffer a loss like this a second time in my own family. We always think that we have more time; that there’ll be another tomorrow to say I love you to those who mean the most to your heart. I’m so angry and filled with hurt at the fact that yet again, I find myself in this position! What makes it worse is the fact that it was so unexpected and brutal in its finality. No “goodbye”, “I love you”, or even that simple hug that I often took for granted.

[/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”]

While I know I’m not the only one who has suffered multiple losses, I feel like no one “gets” what I’m feeling right now. All those little reminders around the house; the trinkets, the things left undone, they’re all just there!! Yeah, this is all part of the healing process but this time around it’s so much more difficult to accept and deal with.  This is part of my therapy; to try and make sense of something that is extremely difficult to accept and explain; especially to the younger ones who have been left behind.

Today this is my reality. Even in my capacity as a health strategist, I can appreciate the irony of it all; no warning, simply a multitasking woman on the go and then, BAAM! Just gone! For anyone else who has experienced such a loss, I know your pain. For the rest? Even when you do everything right in terms of your fitness and health, bad things can still happen. My therapy is making sure no more women die because they took on too much and received too little for themselves!

If I succeed in nothing else it’s this, there IS NEVER a good enough excuse to put your health and fitness at the bottom of your list of priorities because you’re simply multiplying the risk of something catastrophic happening to your own health. That’s one lesson I can share with you in the midst of my struggle as one who is left with the aftermath.

[/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_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/2017/06/Copy-of-Dating-The-Failing-Entrepreneur-1.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″]

The sun is shining, the temperature is rising and it’s time to switch up your skincare regime for a new season. We all have a tendency to lose track of the fact that our skin is an organ that requires a lot of care and in some instances, it too needs a good detox!

In addition to good nutrition and exercise, you can’t escape the fact that it’s also necessary to adopt a skincare regime that is tailored to your own skin type. You also need to account for any skincare sensitivities or issues that are unique to your own biology. In other words, if you’ve got finicky skin, you need to find those products that work best for your particular skin type.

[/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”]

Experience has shown me that the fewer ingredients present in your skincare products, the better off your skin will be in the long run. Avoid products with a ridiculously long list of ingredients as well as chemicals (i.e. talc, hydroquinone, butyl paraben, propyl paraben, etc) which can have long-term damaging effects on your body systems.

While most if not all of those listed above have been banned in Europe, the U.S. has been slow to make significant progress towards protecting consumers from potentially harmful (i.e. carcinogens, immune system disruptors, etc) chemicals lurking in our skincare products.

I always advocate knowing what’s in your food as well as what’s in your skincare products. Why? YOUR SKIN is an organ and what you put on its surface eventually makes its way into other areas of your body (i.e. other organs, etc). REMEMBER: Your skin has pores and it’s permeable, in other words, don’t put toxic crap on your skin because it will be transported to your blood stream, etc.

[/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”]

So to recap; it’s not enough to exercise, eat healthy nutrient-dense foods, and incorporate mindfulness into your daily activities. You also need to ensure that you minimize your exposure to toxic and harmful chemicals in your environment. The best place to start is with your food and personal care items and work your way outwards in terms of laundry detergents, household cleaning products, etc.

If you’re not sure how or where to get started you can grab a FREE copy of my Pantry Detox Guide right HERE and start with what’s in your kitchen pantry and refrigerator!

My passion and commitment to women’s health and fitness is personal and built on my own experiences and training in healthcare, my personal journey as well as a personal tragedy! I don’t take this fight lightly because it truly is a matter of life or death; knowledge is power!

Take the journey with me to fitness, balance, and empowerment when you book your FREE 30 min clarity session with me right 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]

[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/2017/04/freedomatthecrossroads.com-1-1.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″]

Setting boundaries is something that is huge for me, moving into a new month! Lately, I find myself butting heads with the notion of setting boundaries versus barriers and knowing the difference between the two. Too often, we default to creating barriers to own success or growth out of fear or insecurity. We often deceive ourselves into thinking (and accepting) it was the former rather than the later.

[/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”]

It’s never easy when you find you have to call yourself out on your own B.S., but there you go! Better to call it out at the onset than to find yourself stagnating in the quagmire of your own crap having missed on opportunities and life. So what’s the big deal? What does it even mean when we say, setting boundaries and not, barriers? First, let’s get the dictionary definition of “boundary” and “barrier” to get some clarity. According to the online edition of Merriam-Webster’s dictionary, “a boundary is something that shows where an area ends and another area begins; a point or limit that indicates where two things become different.”

Making the distinction between setting boundaries versus boundaries

On the other hand, a barrier is defined as “something that prevents or blocks movement from one place to another; a law, rule, problem, etc., that makes something difficult or impossible.” Some might ask, why the exercise in definitions that seem relatively self-explanatory? I say, there’s a lot to be learned here; namely, your mindset plays a huge role in how you relate to other people, things, and ultimately, your lifestyle. I say this because our mindset often determines whether or not we see an opportunity before us or an obstacle or barrier.

In the context of health and wellness, the notion of self-care is seen as either an opportunity for personal renewal and growth or an obstacle to one’s achieving the completion of a set of tasks, to-do lists, etc. In this setting, your health will ALWAYS be the loser when it’s stacked against that venerable to-do list which always seems to take priority over everything else in our lives. This list I might add, that we often hide behind out of fear, uncertainty, doubt or inadequacy (at least in our own minds). This is where the shift in mindset needs to come into play!

When you realize and accept that those “tasks, to-do’s”, etc, will always be there (yes people, that’s the cycle of life; nothing ever really stops until it ceases to exist so get used to it) you can release yourself from that false sense of control that you’ve allowed yourself to be imprisoned by. The truth is, your health and fitness are central to manifesting your vision for your life because without them (a.k.a mind-body-spirit in balance) there is little hope of seeing that through to fruition.

Balance as a central feature to setting boundaries

Balance is one of the central features of a fit and healthy lifestyle and that’s why I never stop stressing the centrality of this phenomena to my clients. If you want true and sustainable health (i.e. mind-body-spirit) bringing all aspects of yourself needs to be brought into alignment. If you’re already at the point of tapping out and saying “enough is enough and time to get off the hamster wheel going nowhere” then, welcome to the beginning of your journey to self-discovery, fitness, and health! Too many times we say we’re too “busy” to “indulge” in self-care but that’s merely a choice (yes, you always have a choice) to continue down a path that has no good end or resolution. Bottom line? Setting boundaries is crucial to your overall health and wellbeing.

[/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”]

When you say you’re “busy” it actually means that you don’t have “time” to take care of yourself and the things that really matter (i.e. living a full and healthy life, etc). The truth is that you are merely existing and not living! When you are out of alignment on all levels (mind, body, spirit), that manifests as a breakdown in both your physical and mental health; illness and disease begin to impact the whole.

This is at the crux of what it means in setting boundaries vs. barriers. It means making space for self-care and nourishing your mind and body and separating those destructive elements or forces that will take you and your health out of alignment. Realizing that this is not “selfish” but a necessity and indicates a level of growth few are willing to work at achieving (but that’s another topic for discussion). As women, we are constantly pushed and pulled in several directions as we strive to live up to the  ideas of other people and society; the freedom and growth comes when we release ourselves from this when we get “comfortable with being uncomfortable” as we address those internal issues and wounds that we have allowed to fester.

Growth and healing are not always comfortable or easy; in fact, they often require a level of exposure and examination that make uncomfortable seem like a cake walk but it’s necessary if you want to achieve your authentic self. The other alternative? Continue to merely exist and remain a slave to your fears and perceptions of the outside world. What a choice huh? For more on this read “why it’s so hard for women to self-care” right 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]

[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/2017/04/Copy-of-Dating-The-Failing-Entrepreneur-5.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″]

Every year, millions of women look forward to Valentine’s Day (at least in their heads) as a time to be appreciated, pampered and just fabulous! We start some new diet (usually accompanied by some unrealistic expectations, etc), renew our New Year’s resolutions, and sit back with bated breath as we wait to see what the universe will deliver on! As the days roll by, reality begins to creep in and the fake glitter of Valentine’s Day marketing fades away.

Fast forward to the middle of the month, and I’m wondering if we’re going to stick to our vision and commitment to a healthy lifestyle. January 2017 is long gone, February is long gone (with March a recent memory) and we are midway through April, but some of the same problems of 2016 are still at the forefront of our minds. While getting fit and healthy is the ultimate objective, too often we forget that this is a process, and with all of that comes a whole new set challenge. First of all, how do you stay motivated? Next, how do you stay focused (i.e. multitasking for work, family, etc) and find the time to get all of this done?

[/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”]

It’s all about priorities and recognizing that your health (i.e. mind, body, soul) is central to your life. The bottom line is this: if YOU are not healthy it is very little you can do (from a standpoint of sustainability) in terms of meeting the needs of both yourself and your family. We live in an age where high stress, insufficient sleep, and poor diet are becoming the new normal, while at the same time, chronic illness, obesity, etc continue to rise. Add to that the issue of our unsustainable and corporatized healthcare system, and you have the makings of a perfect storm of everything that can go wrong!

My goal here is not to scare the crap out of anyone; it is simply to encourage us all to make our health the main priority, and recognize that health and balance are central to life. At the most basic level, balance is key to any sustainable system (our bodies included) and requires work and commitment in order to continue. In simple terms, you should not be living to work (i.e. job, career, etc) but working to live! In other words, your job or career should not overtake all other aspects of your life in the same way that your personal life should not overshadow your professional or public arena.

So how do you STILL fit in a healthy eating and fitness plan, restore balance to your life, etc? Well, you simply stick to the P.L.A.N. and remain focused on your goals (i.e. living a balanced and healthy lifestyle, etc). I’m not saying there are no challenges in maintaining your health and fitness goals, but it is more than possible to be aware of what you’re eating, finding and using your “me” time to work out (it’s also an excellent way to deal with stress), and staying balanced in all (or most) areas of your life. Experience has taught me that the best way to do this, is by taking a step back and finding joy in the little things; a crisp sunny Fall day, an invigorating walk along the trails, or simply enjoying a hot cup of tea or coffee on the front porch (backyard, on the veranda, in front of your balcony, etc).

For the everyday woman whose life is at the crossroads and who feels like she needs not just her health and fitness in balance, but life in general, I say, WELCOME! I have found that every woman is unique in terms of her story and her needs, especially at the “crossroads”.

Why? The answer is relatively simple. The needs of a woman who is already stressed, out of balance both physically and mentally (i.e. overweight, frustrated, overwhelmed) are different from one who has her career, obligations, and family on track etc, but just needs “some” help losing a few pounds and learning how to eat healthily!

The sad truth is that most of us women (especially if you haven’t seen 30 in a long while) struggle with a chaotic and unhealthy life, but rather than valuing ourselves enough to change it, we choose for one reason or another, to stay on that hamster wheel going nowhere!

We need to admit and own our truth when it comes to our relationship with food and by extension, how we relate and perceive ourselves as well as others. we seem to be ignorant of the fact that FOOD plays an important role in our lives and an important aspect of culture. I guess like so many other things in this high-tech age, this is just one more thing that has become lost in the matrix of” sameness” perpetuated by a media that serves itself rather than the welfare of society at large.

[/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”]

I’m not saying we bear no responsibility for our own health, but I AM saying is that the media bears some responsibility in terms of pushing “unhealthy” images and ideas of what constitutes beauty, a “healthy weight”, “healthy” foods (i.e. so-called fat-free, zero calories) etc. Our current mainstream media has in large part become the mouthpiece of big Agri-business and corporations more interested in their bottomless than the wellbeing of society.

This is why I do what I do! I decided to get active and advocate for women’s health and to empower other women to fight back and reclaim their health, fitness. My goal is for women in my zone of influence to become knowledgeable about their food sources and equip them with the necessary tools to gain control of their health and nutrition. I’ll always remember these wise words of my mom, “knowledge is power” and “the gates of the school-house are still open”!

If You are tired of unhealthy crap being packaged and marketed to you as healthy, “low” in fat, etc, then get involved and educated about who controls your food- you are what you eat folks! The hard truth is that, if after all that hard work of getting fit and adopting a healthy lifestyle you’re still depending on big Agri-business and the fast food / packaged food industrial machine to give you good (derived from sustainably grown, mostly pesticide-free or organic) quality food, dream on. An educated public is an empowered one, and too often that empowerment is in conflict with the bottom line of these corporations.

So what do I do to cut out the crazy and NOT break the bank? I keep it simple. Stick to mostly seasonal produce, buy my produce from local farms, buy organic where necessary (avoid the “dirty dozen”) and get involved in a local or community farm if at all possible. At the end of the day, you and your family are worth the time and effort, believe me!

Check out my FREE PANTRY DETOX GUIDE to help you finally get your butt in gear because before you know it, summer will be here and then what!? SAME OLD same old!? NOT!

[/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/2017/04/Trying-To-Fit-Into-someone-elses-image-mold-2.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″]

I don’t know why we do this to ourselves; trying to be someone we’re not, live up to everyone else’s expectations of who we’re “supposed” to be or look like? What’s THAT about? You know what I’ve found out? It’s really tiring trying to be ALL those things, almost like trying to create multiple versions of yourself, but you know what? Tragically, NONE of them are REALLY YOU

[/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”]

Oh Wow! I’m past 30 and I have been blown away about “JUST” finally beginning to know this, hehe he…yes, I guess I truly am one of those “late bloomers”! I don’t think I’m the only woman who has gone through life living for other people instead of for H. E. R. S. E. L. F. but live and learn right?

That’s yet ONE more reason I not only made the eye-opening decision to become a fitness coach and to take up blogging about my journey to fitness, health, and empowerment. For me, it started with the need to get healthy after some major health issues (losing family members to disease and death didn’t help either  ) and a real desire to take back MY POWER which I had unknowingly given up to other people!

[/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”]

With that in mind here are a few quick tips:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

[/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/2017/06/Copy-of-Dating-The-Failing-Entrepreneur-3.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″]

Who hasn’t gone through a time (especially in the summer months), when they were constantly hungry but never seemed to get satiated even after eating a full meal, snacks, etc. I can remember summers where I ate like a horse (had some sips of water throughout the day too!) and it felt like I couldn’t get full! Don’t even get me started on the consequences, a.k.a. “mystery pounds” that just seemed to show up on my stomach, thighs, and butt!

Needless to say, those were some less than happy summers, especially when you factor in me wanting to make sure I had my cuteness factor dialed up to ten, hahaha!

[/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”]

Fast forward to the present and bam! Mystery solved! It’s actually true! In simple terms, your brain can misinterpret thirst for hunger. But first, let’s get a clear definition of both thirst and hunger. In his article entitled “Hunger and Thirst: Issues in the measurement of predictions of eating and drinking”, Richard Dr. Mattes gives the following: “It is first necessary to provide operational definitions of hunger and thirst. Hunger describes those sensations that promote the attainment of minimal energy needs while thirst represents sensations that promote the attainment of minimal hydration needs. ” He also goes on to mention that making the distinction between the two is one that is often made more complex due to a number of factors that feed into the “sensation” of hunger and thirst, namely, individual variability, social behaviors, and physiological attributes, symptoms, etc.

Let’s not even add to that, the constant barrage of media campaigns designed to feed (no pun intedended) and tap into our feelings of nostalgia, comfort and insecurities. These “emotional” wells have  psychological impacts are exploited by marketing campaigns for the sole purpose nudging the public into making particular food choices that are, in most instances, very poor nutritional options.

Unfortunately for a significant segment of society, one of the main consequences of this is the neat epidemic level of diabetes, heart disease and other diet related illnesses. Who would have thought that something as simple as making the distinction between thirst and hunger, could have such potentially, far reaching consequences?

I’m not saying that the, ability to make the distinction between hunger and thirst is the primary root cause or a strong enough association, with the occurences of diabetes and other diet related diseases and illnesses,  but it does give one food for thought.

[/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”]

My take away from all of this? Before you fill your plate, why not try a glass or two of water and give your brain some time to catch up with your stomach?! The bottom line is that distracted eating is problematic and so is allowing your daily routine to become so busy and out of balance,  that something so basic as nutrition and health become the losers in this equation.

Fast food masquerading as “quick” healthy alternatives to mindfully  (a.k.a. foods that have no foreign additves, preservatives, etc) prepped are not beneficial to anyone in the long run.

Also, rushing through meals, not properly hydrating the body with water (rather than sodas, and drinks or beverages marketed as good substitutes for clean water), and choosing convenience over substance leads down a path that does not end well. Which brings me back to this whole issue of making the distinction between thirst and hunger; “mindless” or “distracted” eating can translate into, consuming more calories than what the body needs, snacking on empty calorie laden foods, and so forth.

Ultimately, balance is the center of it all. Good health is part and parcel of a healthy lifestyle in which self-care  (i.e. fitness,  exercise, stress management,  meditation,  mindfully eating, etc ) is viewed as a necessity rather than optional.

If you’re still feeling clues after all of “this” find out more in my holistic fitness and support tribe right here and thank me later! >>FitTribe.Holistic.Fitness.Health<<

[/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]

Healthy food choices and the struggle of sticking to them

When it comes to the holiday season, few people actively think about making healthy food choices. It’s that time of the year again and before you know it the  “Ides Of March” (my little Shakespeare reference,  hahaha) will be upon us and we’ll all be agonizing over those extra rolls we picked up over the winter months. Needless to say, that’s not all we picked up; less healthy eating, more of eating for comfort vs. eating for hunger, more sedentary vs. active, and the lists go on.

The reality for everyday people

So let’s not beat ourselves up over that stuff, rather, let’s focus on solutions that lead to results that can actually be sustained and maintained over time! When I first started my healthy lifestyle journey,  I remember being so TIRED of being sick and tired.  It seemed to be a constant battle between making healthy food choices and living! Rather than shifting my mindset, I was struggling to meet unrealistic expectations that were actually rooted in the “diet” myth After doing my own research, coaching, and personal development, I realized that a healthy lifestyle has to be sustainable!

Starting a healthy lifestyle also starts with your food choices

Making healthy food choices is actually not hard nor is it rocket science. You need a strategic plan that’s uniquely tailored to you and your lifestyle. It’s about getting educated about your food, breaking self-sabotaging behaviors, and valuing yourself enough to make the commitment.

A healthy mindset

I like to start a new season by detoxing my fridge so that I have the right “food” to go with the right “mindset” and that, equals success! Making the right nutritional choices for your health, are not that difficult to come up with nor are they unachievable. You simply have to change your mindset about what it means to be healthy and whether or not you value yourself enough to change your lifestyle. So what are some of the basic things you need to keep in mind when you’re shopping for foods that promote good health and a healthy waistline?

Getting rid of temptation and setting yourself up for success

Now some might say, “that’s easy for you to say”, and my response is, the following: guaranteed sickness, disease, and regret don’t constitute an acceptable alternative. If you want to be fit, healthy, and have a well-balanced lifestyle, you have to just do it and make the commitment, or else you will never have the energy or drive to pursue those things that make life meaningful-simple!

The pantry (and fridge) detox

It’s time to start digging through our pantries and fridges as we get into the business of throwing out those things we no longer need or want (a.k.a. detox). I’m a firm believer in keeping things simple and to the point. For any packaged food that lists ingredients I can’t pronounce (i.e. additives) or have been reduced to acronyms, I throw them out (or avoid buying them in the first place).

An easy hack for avoiding unhealthy foods in the grocery aisles

Another quick tip about labels; if you can’t pronounce the ingredient name then don’t buy it! As more research and awareness comes out, we’re finding that a lot of these “mystery” ingredients and additives are harmful. They often disrupt the bacteria in our guts or lead to unwanted reactions or side-effects. I see that as code for stuff that’s either been banned in Europe for its poor health risks or based on my own personal research about certain ingredients in our food system that are suspect (i.e. no nutritional value or haven’t been pulled by the Food and Drug Administration).

Making holiday favorites healthy

There are a lot of easy ways to make our holiday foods and recipes healthy (or healthier). We can swap out full-fat butter with olive oil (i.e. in some cake recipes) and bake instead of fry. You can also reduce the amount of processed sugar in baking by substituting this with natural alternative sweeteners. I’ve used honey, molasses, date paste, overripe bananas, etc as an alternative to processed sugar in my holiday baking recipes.

Using herbs and spices to fully season meats and veggies is a great way to cut down on salt. You get all of the flavors without the high salt content! I’m constantly experimenting with different herbs and spices in order to keep my recipes healthy without losing the traditional taste.

Before you go

I don’t know about you, but gumbo is a fall and winter favorite because it’s delicious, filling, and comforting! You can try my healthier Afro-fusion version right here. Also, here’s your FREE copy of my Pantry Detox guide and remember, “you are what you eat!” In the meantime, get educated about where your food comes from, get in theFitTribe Zone, and get moving!

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!

What are you doing?

Do you catch yourself always making or being available for everything and anyone? Not setting boundaries? Stop that! It’s time for some self-care. STOP putting your needs aside and face up to the fact that you need to build some fences.
Being selfless, helpful, and nurturing is admirable but, there comes a time when you need to set conditions. This also means limiting access to your time and sacred space. I’m all for “doing” but when or, at what point do you replenish and renew yourself  (i.e. self-care, tend to your own needs, etc) or even ask for some assistance for yourself or for a personal task?

When you’re always available you’re NOT setting boundaries

That’s not being unselfish or “giving”, that’s what I call INSECURE;  unable to separate your own worth or value from your ability to “help” or be “available.”  More specifically, coupling your identity and self-worth to your ability to “help” or be needed by someone else.

Breaking the cycle

In other words, if you find yourself constantly stuck in a cycle (a.k.a. hamster wheel going nowhere) of continuous tasks, obligations,  or activities for other people  (and finding it difficult to say no), you’ve got a problem and not the other way around. There was a time when I too found it not only difficult to say no but also found it hard to set limits for other people and things.

Balance

Setting and being able to set boundaries also speaks to the issue of balance. It’s also an aspect of personal development in terms of what and who you allow into your sacred space (a.k.a your home, environment or personal space, etc). For instance, not knowing when to say no to a request is a problem! That goes for double for anything that is not in alignment with your wants, comfort level, etc. It’s also a flashing red light that says,   more”inside” work needed!

The point

In other words, you shouldn’t feel pressed into agreeing with a position if it goes against the core of your being. There’s absolutely nothing wrong with refusing to engage or feel obligated to do something that you know will take you out of alignment with your core beliefs or feels invasive. To me, that’s not a growth-driven discomfort but rather smacks of someone trying to get in your Koolaid without knowing your flavor!

In retrospect

Looking back, I’ve seen soo many instances where I was not setting boundaries because of my own personal development shortcomings. At the end of the day,  I wound up on the losing end of things. I’ve since discovered I’m not alone in this experience and for women, this seems to be one of our weak points. Not knowing our own value and failing to appreciate our unique authentic selves, is what society has trained us to do.

There’s always that one client who asks “what does that have to do with getting fit?” A lot actually! My question to you today is, ARE YOU READY TO DO WHAT’S NECESSARY, start setting boundaries, OR stay on the hamster wheel going nowhere?

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!

Okay, so everyone is talking about it; some even making huge claims about the near-miraculous benefits associated with taking copious amounts of “bone broth” and incorporating it into your daily nutrition plan. It’s time for some real talk about bone broth!

So what is it? What’s the big deal?

For those wanting a few more specifics,  the Mayo Clinic definition or term for bone broth is, that it is essentially stock derived from roasted bones (typically,  beef or chicken) which may or may not still have some meat attached. They are then cooked for 24 hours or more with the goal being to extract the gelatin from the bones as well as release the nutritious minerals contained within the bones. The final step in the preparation process is to strain the broth (and season to taste) from the bones and then season to taste.

I don’t know about you, but spicy chicken soup, pepper soup, and broths have been a mainstay in my family for years! Not only that, traditional Nigerian pepper soup (in all it’s regional iterations) has been a cure-all for years. We use it for everything from recovery from malaria to the common cold! Is the science to back it up? the jury is still out on that although there are a few studies out there that seem to suggest that there are “some” medicinal benefits to consuming bone broth.

My final thoughts

Will I be stepping out to my fave health food store to buy some bone broth or bone broth supplements? Nope! Especially when I have all the “traditional” ingredients, spices, and secret stashes (available at African food stores only, lol), in my own pantry-Boom! Any real “medicinal” properties, mostly lay in the spices themselves. These spices have everything from turmeric (a natural anti-inflammatory), curry (also contains turmeric), and nutmeg, to garlic, and so forth.

Before you go

If you really want to detox  YOUR body, start with detoxing your pantry!  After all, if your pantry is loaded with toxic crap, so will YOU! You can read more about making healthy food choices and detoxing your fridge and pantry right here.

About the author

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