Archives 2020

You probably know I’m a little cray when it comes to smoothies! I like most of my recipes to colorful, loaded with flavor and this super green recovery smoothie does not disappoint! This delicious beverage is loaded with some of my favorite recovery ingredients

What is a  “super” green recovery smoothie?

In general, a smoothie is a great way to take in a complex mix of dense greens, fiber, and nutrients on the go! If you are pressed for time at the beginning of your day, then a superfood smoothie will usually fill you up, keep you energized and your body flooded with nutrients needed to support good health.

Also, if drinking “straight” water really isn’t your thing (i.e. the thought of drinking water when you are thirsty, makes you almost gag, etc), then a smoothie will help you on that front too! You might also like my other green smoothie recipes right here and here!

No need to worry, this recipe will only take you about 5 minutes from start to finish once you have your ingredients assembled and ready to go. To cut down prep time, I tend to use a combination of both fresh and frozen organic fruits.

Here’s what you will need for your super green recovery smoothie:

       Ingredients:

1. cup (8oz) of almond or nut milk with plant protein.
2. 1 TSP spirulina powder.

3. 1/4 tsp ashwagandha root powder.

4. 1/2 tsp moringa powder.

5. A med size banana.

6. 1 TSP honey.

7. A tsp organic bee pollen.

8. 1/4 tsp cinnamon.

9. 1/4 tsp ginger powder.

*1 TSP = 1 table spoon

*1 tsp = 1 tea spoon

About those ingredients:

1. Bananas contain manganese (skinfood), potassium (heart-healthy), aid digestion, and give you energy.

2. Spirulina is nutrient-dense, a powerful antioxidant, antiinflammatory, has anti-cancer properties, detoxes heavy metals, and boost your immune system.

3. Ginger reduces inflammation, lowers cancer risks, contains anti-aging properties, reduces stomach discomfort, lowers bad cholesterol, boost immunity, and wards off hypertension.

4. Ashwagandha supports brain health, provides immune support, alleviates stress, anxiety, and helps with weight management. Ashwagandha is also a powerful adaptogen, promoting thyroid hormone balance as well as muscle strengthening and recovery.

5. Honey has been used for centuries because of it’s medicinal properties which include the fact that it is antimicrobial, rich in antioxidants, helps improve cholesterol, and lowering blood pressure, just to name a few.

6. Although less widely know, moringa powder nourishes the skin and hair, protects the liver, is antibacterial, and is a strong antioxidant.

7. Cinnamon also packs a healthy punch! A powerful antioxidant in its own right, cinnamon is also antimicrobial, anti-inflammatory, improves insulin sensitivity, and lowers blood sugar levels.

8. Bee pollen is one of my favorite addons but if you’re allergic to it, you can definitely substitute it for another superfood like turmeric. Bee pollen helps relieve inflammation, strengthens the immune system, eases symptoms of menopause, and is an awesome stress reducer!

Why I love these super green smoothies:

Like I said, super green smoothies can literally mean the difference between supporting your body’s optimal health and fitness or succumbing to disease. The choice is yours, but I’m going to continue to stack the deck in my favor. I’m also convinced that incorporating real healing ingredients like these, can go a long way toward improved health and healing. Part of living a quality life is having a body that has everything it needs to keep you living the best of what life has to offer! Your health is the “REAL” wealth in this world.

Also, if you haven’t grabbed your copy yet, click the links below for two of my most popular resources to get you eating your way to a healthy life!!

FREE Pantry Detox Gude GUIDE HERE

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

About me

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

Have you ever tried an immunity boosting smoothie before? This is a time when everyone should be hyper-aware of their health! Do you realize that our bodies and ultimately our lives, literally depends on our ability to fight off infection and disease? As a child, my mom always made us take some herbal remedy or another in order to ward off disease and infection. Carrying that same tradition with me into adulthood, I’ve created several immunity boosting smoothies for myself and my family.

Why take an immunity boosting smoothie?

We know an immunity boosting smoothie is not going to cure every illness, but it’s a great way to improve your health. Also, it will give your body what it needs to optimize it’s resistance to environmental stressors and illness in general. Shouldn’t we always prioritize our own health and wellbeing though? Don’t wait until you actually get sick before you “decide” to take your health seriously.

Mother natures calling for our attention.  She’s not asking, the earth is demanding that we pay attention to the health of both ourselves and the environment. Everything on the planet is connected. The sooner we accept these facts, the better off we will all be! Having said that, an immunity-boosting smoothie is perfect for every season of the year.

Immunity Boosting Smoothie Recipe Ingredients:

1. 1/2 (large) banana
2. 1/2 cup pineapple
3. 1 teaspoon turmeric (powder)
4.  1/2 teaspoon ginger (powder)
5. 1/4 teaspoon black pepper
6. 1 level teaspoon spirulina (powder)
7. An 8 oz cup of almond milk
8. 1 dropper full elderberry concentrate
9. 1/2 small avocado (optional)
10. 1/2 large banana

Want to really 10X your health and wellness? click the link below for my 10 Vegan Detox Program right here!

Immunity Boosting Smoothie Recipe:

To get started, combine all of the dry ingredients and add the mixture to the almond milk. Next, blend on high power for 10 seconds.Add in, the banana, pineapple, avocado and blend for an additional 20-30 seconds until the mixture has a smooth texture. Enjoy!

Health Benefits: Just a few facts

1. Turmeric is anti inflammatory, a potent antioxidant and great for joint health.
2. Ginger boosts the immune systm, is anti-inflammatory, and an anti microbial. It also improves digestion and supports heart health.
3. Black pepper Improves nutrient absorption and acts as an antioxidant.
4. Spirulina is a powerful antioxidant, is anti-inflammatory and detoxes heavy metals from the body. Spirulina also boosts the immune system and has anti-cancer properties.
5. Bananas contain nutrients that help regulate blood sugar, improve digestive health and contain powerful antioxidants. Added to that, they are also rich in potassium, fiber and natural sugars.
6. Pineapples are rich in vitamin C, promote bone and connective tissue health and are packed with antioxidants. They also help reduce mucus, are a good source of fiber, and are anti-inflammatory.
7. Avocados are in high in potassium, loaded with heart-healthy fats, and are also anti-inflammatory. That’s not all. Avocados are high in fiber, lower cholesterol, and triglycerides, and promote nutrient absorption.

Coincidence? No. All of these ingredients were choosen for their beneficial properties. It’s also well known that most diseases are linked to increased inflammation and poor immunity. By incorporating an immune-boosting smoothie of your own, you can go along way to improving not just your immune system, but your overall health and wellness.

If you haven’t tried any super food smoothies before, you’ll love another favorite of mine I love to call my super food smoothie recipe right here!

About me

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

If we’re honest, we all love to get something special for Valentine’s Day! But, have you ever tried gifting yourself with some TLC?  My 14 Ways to love yourself this Valentine’s Day, flips the script on the usual! Nurture yourself and stop giving from an empty well. To help you get started, I’ve got an introductory list of 14 ways you can show yourself some much needed TLC!

Too many times, we women overlook our own needs and desires in order to tend to those around us. Experience has shown me that on those “special” days, I need to find meaningful ways to show myself some love, especially on Valentine’s Day. Self-sacrifice is a noble thought, but neglecting your own health and wellness will take you down an ugly path of dissatisfaction, poor health, and burnout.

Every year we find new ways to up our romantic game for Valentine’s Day and rarely put ourselves in the equation for some “self” love. Department stores, media outlets, and just about “everyone” out there is trying to sell you something to buy for someone else, as a token of your affection. But I say, how about YOU show yourself some love! Prove to yourself, that you matter. Show yourself that you are more than enough without needing someone else to validate your worth. 14 Ways to love yourself this Valentine’s Day, helps you do just that!

With that in mind, I’ve pulled together  helpful ways that you can show yourself some TLC. These 14 ways to love yourself this Valentine’s Day will help you shift the way you think about yourself as well as begin to set concrete standards (i.e. boundaries) for how you allow yourself to be treated. You can read more about shifting your mindset and ditching the guilt and self-sabotage in one of my earlier posts here.

Carving out space for loving yourself:

1. Screen your phone calls (keep conversations /interactions with disruptive people to a min, including family members-aka, boundaries)Pick your “yeses”- don’t say yes to everything or everyone; to avoid falling into the “superwoman” trap.
2. Eat mindfully-savor your food/meals, don’t rush through eating like a truck driver at a truck stop. It’s not healthy and it’s also stressful.
3. Meditate. As much I moan and groan about this sometimes, taking up meditation is literally life-changing!
4. However or whenever you do it; sleep. Whether it’s in chunks of 3, 3 hr “naps” per day; it’s critical that you power down enough to get quality sleep.
5. Take yourself on a “self-date night”! That’s right. Go see a movie, go to dinner, etc by and with yourself. You’ll be amazed at how much this exercise will help you gain self-confidence and a sense of self. It forces you to confront any insecurities you might have about o.p.e and especially the external view of you.
6. Buy yourself a bouquet of flowers. It doesn’t have to be over-the-top pricey, so appreciate the woman you are by treating yourself the way you want to be treated. When you do this, it signals your subconscious to internalize the fact that you are worthy of both love and appreciation. Also, you’re shifting your mindset into one of positivity and gratitude.

These 14 ways to love yourself this Valentine’s Day is an ever-growing list of activities that help me remain grounded and mindful.

Here are some more quick tips on how to love yourself this  Valentine’s Day:

7. Take a social media vacation: yes. Turn off and tune out all social media for at least 24 hrs. In fact, there are a number of studies that support the idea that too much social media surfing negatively impacts mental health and wellness.

8. Take a detox relaxation bath. That’s right ladies! I can’t tell you how many times I’ve come home from a long stressful day at work, stripped out of clothes, and jumped in the shower even though what I really wanted was a long relaxing bath.

9. Journal. If you’ve never journaled before, this is a great time to start. You can use this as an opportunity to really have a conversation with your core self. It’s also a great way to help you get in touch with your feeling.

10.  Show some love to the person you see in the mirror today. That’s right. Sit yourself down, gaze into the mirror, and accept everything that you are today, including your imperfections. How do you do this? First, you need to accept the fact that you are far from perfect and that’s true for every other person on the planet. Next, speak aloud about everything you have accomplished to date and express your gratitude for this day.

Here are a few more ideas to round out your Valentine’s Day self-love session:

11.  Get creative! Yes, this is a great time to really dig into your inner creativity; we’ve all got it. It can be something as simple as trying out a new recipe from Pinterest or your favorite cookbook to painting a nature scene. Whatever you do, make sure it’s something that sparks your inner child.

12.  Touch every part of you. All right, here is where we’re digging deep and headed into some not so comfortable places. By this I mean, wrap your arms around yourself, and speak loving words of appreciation and acceptance to yourself about your body. You can either stand or sit in front of a mirror or find a meditation space.

13.  Deliberately structure a day for yourself alone. This is an important exercise. Don’t call any loved ones, friends, acquaintances, etc just be very deliberate about structuring a day that is fully dedicated to your own needs (and I don’t mean running errands or to-dos). Use this 24 hour period “mindfully” engage with your inner self; digging into those areas of yourself that you’ve neglected. Next, after taking the time to do this, end the day with a ceremonial (i.e. deep breathing exercise accompanied by a personal self-affirmation, etc) activity to seal your intentions.

14. Breathe. Do some deep breathing exercises and keep your mind completely blank. Just, stay in the moment and don’t allow your mind to drift beyond the present. When you do this, you release stress and mental clutter, so try it!

Final Thoughts on How to love yourself this Valentine’s Day (and every other day of the year):

These are just a few ideas for how you can show yourself some love this Valentine’s Day however if it’s a struggle I’m far from surprised. Read up on why it’s so hard for women to self-care and more in one of my earlier posts right here! Here’s another thought: get out of your comfort zone and embark on a self-care retreat to revive, rejuvenate, and empower you! At the end of the day, it’s all about honoring who you are, your needs, and embracing your authentic self. My hope for you is that this list of 14 ways to love yourself this Valentine’s Day, marks the beginning of your self-care journey.

About the author

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

Books worth reading

This Bridge Called My Back is one book that I just could not put down. Last summer I spent a large block of time, focusing on reading and personal development. To say it was a journey would be an understatement. Some of the power of this book has to do with the fact that it not only looks at women’s personal development and empowerment, but it’s also about the generational struggle that women of color grapple with on a daily basis. While my list consists of books like Brené Brown’s Rising Strong, to other powerful collection of stories such as those found in Unleashing Her Wild, This Bridge Called My Back, continues to draw me back into its pages.

Why this book resonates with me

This Bridge Called My Back,  speaks of ”everything” mainstream /traditional feminism does not. It is all-inclusive. It is raw, powerful and at the same time, nourishing. This book lays out the pivotal differences between mainstream/ traditional feminism, a space occupied by seemingly ”woke” white women who grudgingly share the stage and fruits of bloody activism with WOC (women of color).

For the personal growth babes out there

A book that fearlessly delves into the ugly foundations of this nation’s past, This Bridge Called My Back talks about a very different form of feminist philosophy and discourse. This ”feminism” (Womanism) is a very different beast. Through the various essays and stories retold by the collection of authors, it’s very clear that the ”feminism” embraced by black women, women of the diaspora, and the broader collective of WOC is inclusive of transgender women, ALL women, as well as the marginalized (this inclusivity of others that have been marginalized is a demonstrated characteristic of the “nurturing” aspect of womanism), at the intersection of racial, social, economic and environmental equality justice.

A little insight on black feminism

Womanism/ black feminism embraces and tries to lift all voices of women and the marginalized at the intersection of race, gender, and equality. In short, there’s no room for ”privileged” feminism also known as “white women ”wokeness” masquerading as feminist inclusivity and gender equity. After all, it’s that same “feminism” that appropriated the #MeToo Movement started by a black woman, and subsequently erased her and the voices she represented from the political stage and table of discourse. But, we’ll revisit that story at a later date.

My Final Thoughts: This Bridge Called My Back

I think this is arguably more relevant today or at the very least, as relevant now as it was when it was originally written and published more than 30 years ago. It speaks to the ugly truth about the founding of both this nation and society, that many in places of power are unwilling and or are afraid to shine a light on. If you truly want to be ”schooled” on what it means to be a ”wild woman”, a woman-who-runs-with-the-wolves, a bad-ass-bitch, etc, then THIS is one of the books that will take you there! For a complete ”edu-ma-cation” you’ll have to accompany this fiery book with Angela Y. Davis’ “Women, Race & Class” but that’s only if you can handle that level of truth!

Some take-aways

Having said that, I challenge every woman across the globe, to open her mind, reach across the empty and war-torn spaces to create change. Be that change WE truly want to see in this world. To make it a place where equality, social justice, and basic human dignity is non-negotiable and where ALL are both worthy and enough!

My other reviews

If you haven’t checked it out already, don’t forget to read my review on Unleashing Her Wild, another awesome read for women everywhere. Also, head over to my virtual bookshelf at amazon.com for more fiery female-focused reads right here!

I’ve also begun to slowly add to my list of favorite lifestyle must-haves, etc on amazon so definitely head over to amazon.com to see what I’m adding to my stash and feel free to offer your own suggestions and favorites to the mix. It’s time to get “whole” healthy and undomesticated!! 

About The Author

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