Latest Posts and More!

January 13, 2019

Becoming An Undomesticated Woman

[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/2019/01/IMG_9463.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″] Are you an undomesticated woman? Do you know what the word domesticated means? I mean as it pertains …

Mindset, Personal Development

by Tonye

December 9, 2018

Influenster L’Oréal Voxbox Review

From one skincare freak to another, I had to give you an update on Influenster’s complimentary L’Oreal Voxbox. I took the opportunity to try L’Oreal’s hyaluaronic acid and vitamin C serums for over a week.

Product Reviews & Campaigns, Skincare

by Tonye

December 6, 2018

10 Great Protein Sources For Vegan Diets

Making the switch

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

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

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

About that vegan diet

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

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

The hype

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Healthy Recipes, Nutrition

by Tonye

October 29, 2018

Afro-fusion Style Gumbo: A Healthier Alternative To An Old Southern Favorite

As I continue to explore the diversity of the culinary world, I’ve come to the conclusion that every culture has something wonderful to share. Spicy and complex flavors are my childhood favorites and my take on traditional gumbo is what I’m bringing to the fall …

Healthy Recipes, Nutrition

by Tonye

July 14, 2018

Guilt-free Summer Sorbet

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/07/Guilt-free-Tropical-Summer-Sorbet.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″] Summer is the perfect time to detox from processed foods and unhealthy habits and nutritious does not …

Fitness

by Tonye

June 15, 2018

5 exercises for women over 40: All Time Favorites That Really Work

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

Execise, Fitness, Fitspiration, Self care, weight loss

by Tonye

May 20, 2018

The 10 Day Vegan Detox

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Health, Nutrition, weight loss

by Tonye

May 10, 2018

Homemade Chicken Noodle Soup: An African twist on an old favorite

If you haven’t heard about the proven benefits of homemade chicken noodle soup, you’ve probably been buried underneath a pile of rubble by now! Let me just start by saying, momma knew what she was talking about when she said that chicken soup is …

Healthy Recipes, Nutrition

by Tonye

April 20, 2018

My DIY Anti-aging Face Mask

Why I love it

This is my number 1 DIY all natural face mask because it helps fight lines, wrinkles and dark spots. It’s loaded with potent ingredients to help naturally fight against the effects of environmental pollution, aging, acne, and acne related scarring.

I can’t say enough about DIY anti-aging face masks and other skincare creations!

Why you need to add a face mask to your skincare routine

The environment does enough harm to our skin without using skincare products that are loaded with toxins and other mystery ingredients. While it’s all good to use skincare products that are all-natural, diet also matters! When I was in my teens and 20’s my mom always went on about making sure I eat healthy so that my skin will be healthy!

She was so spot on! This is especially important for women as we are constantly dealing with hormonal cycles. I really began to tune into this when I start led having some serious health and reproductive issues. Even to this day, I regret that I didn’t start early enough. I truly believe that I could have done more good for my reproductive health and fitness if I had played closer attention to the research that was coming out at the time. Live and learn right?

My skincare story

My DIY anti-aging face mask creations are based on my own experience and that of family and friends. I really encourage you to try your hand at making your own DIY anti-aging face mask and skincare so you know what works for you and with ingredients, you can trust.

The following DIY anti-aging mask uses fresh avocado as a base because of its unique properties. I’ve also used greek yogurt as a base in some of my other DIY skincare.

What you’ll need

This is the list of ingredients you will need for this DIY anti-aging face mask. It will also make enough for approximately three applications.

Half of one ripe medium organic avocado
One tablespoon of organic turmeric powder
One teaspoon of Ceylon powder (this is the best variety to use)
Half of one teaspoon of jojoba oil (use the cold-pressed organic variety)
One and a half tablespoons of organic raw honey
One glass mixing bowl (don’t use plastic)

How to make my DIY anti-aging face mask

Combine all of these ingredients using a hand mixer, processor or mash with a wish or clean wooden spoon. I prefer to use a stainless steel metal whisk to whip everything together and to make sure they are quickly incorporated into my DIY anti-aging face mask.

A quick note

Since this is handmade and has perishable ingredients, this recipe should be kept in the fridge until you’re ready to use it. I keep mine for about a week but no longer than a week and a half. Remember that there are no preservatives in this mixture so you need to refrigerate your DIY mask. However, I’ve noticed that when I add a few drops of tea tree essential oil, my DIY face masks last longer since the tea tree oil is anti-microbial.

I have so many other recipes waiting to join this one but this is one of my favorite DIY anti-aging face masks. Whenever I make a new creation I always try to make sure I use my must-have ingredients included in most of my recipes.

About the author

Tonye Tariah is a 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 approach is “the cookie cutter method only works for cookies”! For her, that means she helps each woman in a unique way; helping 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.

Fitness, Self care, Skincare

by Tonye

April 8, 2018

Top 5 Ingredients You Need In Your DIY Face Mask

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/04/Powerful-Strength-All-Natural-Anti-aging-Face-Mask1-2.png” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” sticky=”off” align=”left” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid” text_font_size=”18″] There are so many benefits to crafting your very own all-natural DIY face mask not only because you know exactly …

Nutrition, Skincare

by Tonye