Category weight loss

Staying fit and healthy through the holiday season

We all know how busy the holiday season can get especially when you’ve got multiple tasks to juggle. Let’s not even talk about trying to maintain a healthy lifestyle! This is why I’ve pulled together 5 women’s fitness and self-care tips to get you through the holidays!

The holidays can be super emotional around this time of year, given what we’re all dealing with globally. But we can’t allow our health and wellbeing to suffer because our bodies need all the support we can give them. This is true particularly for women, with multi-tasking and trying to stay on budget. A lot of us or our neighbors have lost jobs, fallen sick with, lost loved ones, etc.

What can we do to stay healthy (even during a pandemic)?

Even if we feel like we have no control over what’s happening locally and globally, there are a ton of things we can do to not just stay healthy, but make our lives more meaningful and infused with joy this holiday season. You don’t need a lot of money or complicated skills to do a lot of little things that will make a huge difference for the mind-body-soul connection.

With these 5 women’s fitness and self-care tips, you’ll be able to carve out time for yourself without getting overwhelmed. Part of being there for your family means being there for yourself when you give your needs the attention they deserve.

With that in mind here are a few powerful tips you can get and stay in “shape” this season

These are just a few tried and true solutions I’ve used over the years for myself as well as clients. The key takeaway is that you are the only one who can make these changes in your life. No one can or will do this for you so if you want to get healthy and stay that way even in tough times, do the work.

1. Start your day with a 5-10 minute “self-check” session. Lay in bed or sit in a quiet place and just take stock of how your body feels, your mood, and your general mindset. This will help ground you as well as keep you from stressing out at the start of your day.

2. Get your body moving (formal exercise or just a quiet walk). When you get your body in motion it triggers the release of those “feel-good” chemicals in your brain, releases tension, and increases focus. It’s good for your cardiovascular system as well as your mental health.

3.  Take 10-15 mins to meditate and set your intentions for the day. This allows you to focus on the activities that will give positive results rather than the negative. There is a lot of truth to the phrase “create your happy”. When you direct your thoughts and energy to those things that yield “good” outcomes, etc you’re less likely to get stressed out and overwhelmed. You feel more aligned, in control as well as focused on the things you want to achieve.

Now for the internal

4. Drink a cup of daily detox tea, water, or smoothie. If you need a few ideas, start with my super green smoothie right here!  Also, this recovery smoothie is awesome as both a  post-workout and a detox smoothie. The ingredients have anti-inflammatory as well as nutritional benefits. This helps to cleanse the body of harmful toxins, by-products of chemical processes in the body as well as support your body’s natural self-healing abilities.

5. Substitute healthy ingredients for “unhealthy” ingredients in your favorite fall and winter must-have meals. That also includes “detoxing” your fridge and pantry so that you have budget-friendly healthy meal options. If you’re  not sure where to begin, grab my FREE Pantry Detox Gude GUIDE HERE

Also, for a complete Introductory Produce, Shopping Guide grab a copy HERE!!

Final thoughts

Be grateful for those little things in our lives that create beauty in their simplicity.  Also, stop focusing on the things that are beyond your control and literally choose joy and positivity instead of the negative. This will also help you feel better physically and less drained energetically. Remember, you’ve got this and you are not alone!

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!

Aging gracefully?

Very few women want to age gracefully these days and I’m one of them! Forget the old stereotypes of crows feet, ”dress your age”,  the 40-year slump, and so forth. I’m also a firm believer in self-care and self-love and THAT means doing those healthy ”things”, that stave off premature aging, weight gain, and the slowing down of my metabolism. There are a number of ways we can increase our strength and youthfulness and that’s through exercise, diet and excellent selfcare! I’ve got 5 exercises for women over 40 that are simple, straight forward and easy to do.

The fab 5 exercises

Today we’re talking about some of the top 5 exercises for women over the age of 40. The truth is, we’re ALL aging and breaking down-yes even the little ones! This is the natural life cycle in nature but that doesn’t mean we have no way to slow down the aging process and in some instances, reverse it. I’m all in for anything (healthy that is)that will help fight signs of aging on all fronts.

As you know, I’m also a skincare freak and I have a ton of helpful tips and tricks to help you get fit, get and maintain the best version of your skin, and more!  But this post isn’t about that! For some of my top secret anti-aging remedies read up on ”The 5 Skincare Ingredients You Need On Your DIY Face Masks”.

The reality of it all

Exercise, diet, detox and “de-stress” can both slow and reverse the effects of aging as well as combat the effects of the environment. I don’t know why so many women are afraid of lifting weights, but this is one of the surest ways to increase muscle tone, tighten the skin and increase bone density!

A combination of cardio and “real” weight training go a long way to increase your physical strength, silhouette and muscle tone. Want toned tight arms and legs? Weight training, baby! The realities of the aging process make it even more important to hone in on those workouts that get results. This is why I choose to highlight these top 5 exercises for women over 40 everywhere!

With that in mind, let’s get cracking! The first exercise that I call “pain in the butt” (because it works) is:

1. Squats. Squats help build your leg muscles (quadriceps, hamstrings, and calves), aids in burning more fat, as it is one of the most time-efficient ways to burn a lot of calories.

2. Planks. The plank is one of the better workouts for core conditioning but them too works your glutes and hamstrings, supports proper posture, and ameliorates balance. As someone who hates doing crunches, planks are a godsend! Plus, your risk of injuring your neck is lower and this works more than just those core muscles. These are a great exercise for women over 40 who want well-defined abs and a strong core.

My all time favorites

3. Lunge. Before you start moaning girl, just let me tell you, lunges are a girl’s best friend! They’re not just for twenty-somethings, lunges are for every woman! The lunge aides in sculpting, strengthening and toning your legs and glutes. They also improve the flexibility of the hips. While they are uncomfortable, lunges will quickly get your butt lifted and sculpted if you’ll commit to it.

4. Burpees. These are a full body strength training exercise within every rep. Not only that you will work your arms, chest, quads, glutes, hamstrings, and abdominal muscles.

5. Dynamic plank.  Like the previous exercises, the dynamic plank is an excellent way to isolate the core area without crunches. I’m no fan of crunches (even though I do break down do them on occasion). I always recommend planks if you’ve got issues related to the neck area. Not only does this exercise strengthen your core, it also works your chest and shoulders.

What to keep in mind here

While there’s no magic pill to help sculpt the body you want, these 5 exercises will get you well on your way to looking better and looking better without the pressure.

Having said all of THAT, any good fitness guru will tell you that without a healthy diet, you still won’t get the results you want!

So for those who are still struggling with where to begin, grab my FREE Pantry Detox Gude GUIDE HERE

Also, to help you fill your fridge with produce that’s free of toxic chemicals get the complete Introductory Produce, Shopping Guide grab a copy HERE!!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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Over the years I’ve learned the power of what diet can do for the body. It can help heal or cause disease. When I first thought of trying a vegan detox, I still wondered if it was all hype. After I decided to use myself as a guinea pig, I can’t deny it’s effectiveness.

We’ve heard so much about the vegan lifestyle, plant-based diets and more. The real take away is that adopting a plant-based diet will make a huge difference in health.

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We all know how hard it can be to shed those unwanted pounds, ditch the bloat and ultimately gain a healthier body!

Over the years I’ve found the best way to reset my body, lose the bloat and stubborn weight, is to for the greens. In my case, that means going on a vegan detox or radically upscaling my fruits and veggies. That all translates into minimally processed foods, no animal products coupled with healthy oils and nuts!

Who would have thought a vegan detox could help you look better, feel better without the pressure?! I’m not one for gimmicks or yo-yo diets so I keep it simple and stress-free by upscaling my intake of fresh foods.

Adopting a vegan diet for the short-term or on a permanent basis is always a good thing. Every day more research comes out about how a vegan or plant-based diet promotes healthy weight, increases healthy cholesterol levels and boosts longevity.

There are so many benefits to going on a vegan detox that I simply don’t have the time to go into it all. Needless to say, after a lot of feedback from friends and besties I began a vegan detox program to help other women get the results they want without the drama or stress of trying to figure it all out on a busy schedule.

So why go on a 10 Day Vegan Program at all (or for any other length of time)?  While it’s not a cure-all for every ailment under the sun doing a vegan detox (diet reset) has a lot of benefits.

The Benefits Of A Vegan / Plant-Based Diet

1. Better sleep
2. More energy
3. Improved digestion
4. Radiant and healthier skin
5. Improved mood
6. Lowers your risk for diabetes and heart disease
7. Improved weight management
8. Reduces inflammation

So what do vegan and plant-based mean?

In simple terms, a vegan diet means a diet free of all animal products-no meat, poultry, dairy, or even honey! A plant-based diet is based on fruits, vegetables, legumes and whole grains. I like to think of it in terms of a continuum where at one end lies the strict vegan and somewhere near the middle is a diet that is largely plant-based.

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Point for point, a vegan detox is a must not just to detox your body in the short term but as a way of life! It will literally change your life and your health.  While a number of research documents highlight the benefits of vegan and plant-based diets, few tell you how to make that shift.

While I don’t believe in restrictions, vegan and plant-based diets are sustainable only when you incorporate them as part of a healthy lifestyle. So a good way to start is to try a vegan detox program to help reset your mind as well as your body. Issues related to stress, fatigue and an inability to sleep can often be eased with what you put on your plate.

For instance, it’s been noted that certain foods like bananas, sweet potatoes, broccoli, have been shown to improve sleep cycles. Not only that, did you know cashew butter, peanut butter, avocados, kale, almonds, walnuts, spinach, and squash are all nutritional powerhouses?

They contain vitamin B6, tryptophan, and magnesium and do a lot for boosting your sleep cycle. So if sleep is an issue for you and you don’t want to deal with the nasty side effects of synthetic drugs, adopting a vegan diet is the way to go!

Also, greens such as Kale, Swiss chard, fortified almond or soy milk, and dried figs have a higher amount of calcium than dairy milk (which researchers have said, actually leach calcium from the body). Plus, if you’ve been dealing with inflammatory illness, plant-based diets are an excellent way to relieve those ailments.

Broken record here but, foods rich in omega-3 fats like chia and flax, as well leafy greens (i.e. kale) contain chlorophyll which helps to increase the alkalinity of the body.

In English, that means they help to combat inflammation in the body which in turn helps with weight loss and bloating!!

The average American diet is high in processed foods that are associated with an increase in weight gain, high blood pressure, and other inflammation-related illnesses.

Switching to a plant-based or mostly plant-based diet is one of the most sustainable ways to lose weight and keep it off. Also, it will help you look and feel better in the long run and who doesn’t want that? That’s why I always recommend a vegan detox program of some sort to flush toxins out of your body and reset your system for better health and wellness.

It’s really not that hard or overwhelming if you start with the right tools and really get serious about shedding the unhealthy weight and overhauling your lifestyle for the better. If you’re still not sure where to begin and feeling clueless, grab my FREE Pantry Detox Gude GUIDE HERE

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

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Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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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.

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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!

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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

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Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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Fall cooking

When I think of Fall, I think of cozy fires, a stack of my favorite books in my favorite nook, and the yummy fragrance of savory dishes baking in the oven. Needless to say,  I’ve learned to appreciate the beauty to be found in each season and more recently, to cherish every moment. Fall is a great opportunity to get creative in the kitchen with some awesome healthy fall recipes!

Getting creative with my recipes during the fall and winter seasons

I love the challenge of creating yummy and healthy meals using products that are in season and are ethically and sustainably sourced. Fall veggies ring in a new season of goodness and are a great opportunity to learn more about where my food comes from. Are you making the right choices when it comes to what’s on your plate? I love hardy greens and kale is one of my favorites because it’s so versatile as both a salad base and cooked dishes. Unlike spinach, it holds up well for both cold and hot recipes.

Today’s recipe

Obviously, today’s recipe is centered on kale as the basis for my spicy kale dish favorite! My basic rule for ALL of my recipes is that every dish must have a full-bodied flavor profile and incorporate gut-friendly and anti-inflammatory properties. This is a huge issue for me as I have struggled off and on with digestive maladies and have fully dived into the benefits of using spices and other ingredients that promote gut health.

Squash is another Fall favorite of mine. For this dish, I’ve used butternut squash baked in the oven with a savory blend of fresh garlic and herbs to complete this vegan dish. If you have another favorite or preference, substitute it in place of the butternut squash.

What you will need for this recipe: (Approx. 45-50 mins to prep and cook)

1. Fresh organic kale (yes, people! quick and dirty rule: if you’re going to eat the skin /leaf (s), they need to be organic veggies to limit your exposure to harmful pesticides and herbicides).

2. Fresh butternut squash (conventional non-GMO or organic, depending on your preference and budget).

3. Fresh, fine-chopped garlic (equivalent to 3 tablespoons to one large butternut squash)

4. 2 tablespoons of thyme (fresh or dry; this will be enough to season both the squash and kale).

5. 2 tablespoons of finely chopped chives (organic fresh or dry).

6. 1 tablespoon of curry powder (African curry is what I use for all my Afro-fusion dishes).

More wholesome ingredients for this recipe

7. 1 tablespoon of spicy paprika (this will be enough for both the kale and squash portions of the recipe).

8. 1/2 teaspoon of turmeric (to be used for cooking the kale portion of the dish)

9.  2 tablespoons of Braggs amino acid (to be split equally between the kale and squash portions).

10. 1/2 tablespoon of sea salt, equally portioned between the kale and squash (none of the stripped-down stuff!).

11. 1/2 teaspoon of allspice (equally portioned between the kale and squash).

12. 1 teaspoon of ground African crayfish (eliminate this ingredient if you’re allergic to shellfish or if you want the vegan alternative).

13. 1/4 teaspoon of fresh ground nutmeg.

14. 1/4 cup of olive oil (this will be enough to prepare the kale and butternut squash).

Cooking instructions: Kale

This is a two-part dish with the kale cooked on the stovetop and the butternut squash baked in the oven. It’s not complicated and only requires a bit of organization on your part. First, place a skillet on the stovetop over medium heat and add two tablespoons of olive oil to gradually warm-up(using the two tablespoons of olive oil that was set aside for the kale portion of this recipe).

Next, add your spices and gently mix them together in olive oil and allow the heat to release the aroma. Don’t allow the ingredients to burn, so you need to keep a close eye on this process at this point! Incorporate the chopped garlic and crayfish and allow the mixture to cook for 1 min. Finally, add both the chopped /shredded kale and the chopped chives to the mixture and sauteé for approximately 10-15 mins or until wilted, and then set it aside while you continue prepping the other half of this dish(your greens should still be green and not overcooked!).

Cooking instructions: Butternut squash

First, set your oven to 375ºF, lightly coat your baking dish with 1 tablespoon of olive oil (set aside the second tablespoon of olive oil until you’re ready to season the butternut squash). Wash and peel the butternut squash and then cut it into small to medium-sized cubes and then season with the spices you set aside for this half of the recipe. Next, top the squash with the remaining tablespoon of olive oil making sure that the squash is fully coated in both the olive oil and the spices. Finally, cover the pan with foil and bake for ten minutes on the top rack of the oven. After 10 minutes, remove the foil and place the baking pan on the middle oven rack and back for an additional 15 mins and once it has cooked remove the butternut squash (once it’s medium soft with a light brown tint, it’s done!).

Serving it up

Finally, allow the squash to cool for five minutes, and then plate your creation! Bon appetite and help yourself to the freebies on this page!

P.s. if you’re still on the fence about how to break free into healthy habits CLICK HERE!

Before you go!

Remember that every season has something good to contribute to your life’s experience. That’s also true when it comes to preparing seasonal recipes we feed ourselves and our families.

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie-cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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!