Category Life Balance

It’s the of summer but let’s not forget we’re still in the middle of a global pandemic! That means, no scrimping on selfcare in order to stay health and aligned. For me, a summertime wellness tea is an excellent way to help my body continue to naturally fight off pathogens.

My thoughts for this summer

As always, make sure you research your herbal ingredients as well as make sure they are pesticide-free! Over the last few years, I’ve crafted a variety of herbal tea blends for each season. As an intuitive lay herbalist, I bring together ingredients based on their properties and align them with my body’s needs.

I took this current state of the world as a sign to majorly reconnect with my herbal traditions. I’ve since labeled up my selfcare toolkit, resources, and training. Today’s recipe is a deliciously natural way to support the body in fighting off ailments. I believe the solution to most diseases and illnesses, can be sourced from nature to work with the body’s natural defenses.

*please note that this post contains some Amazon affiliate links and as an affiliate I do receive a small percentage from the sales any items using these links!

The reality 

Unfortunately, we live in a society that glorifies synthetic chemicals, big pharma, and the destruction of the natural world. The very people that are push drugs and the use of chemicals in our food systems are the same ones telling us not to look for natural alternatives. As for me and my family, we’ll still to our traditional remedies and limit our use of conventional forms. 

My experience has shown that my body (and my community agrees), responds better to our traditional herbal remedies. Again, I’m by no means a medical practitioner, and strongly suggest you see your physician for any issues.

About this tea

Having said that, my summer wellness tea blend is one of many I create for myself and my family to deal with allergies, boost immunity, etc. I often make a large kettle of it and then sweeten it with raw honey. I switch up the ingredients intuitively, depending on what I feel my body needs (i.e stress reduction, immune boost, etc). To be honest, I think everyone needs to have a wellness tea as part of their health and wellness routine. Herbs and spices have been used for centuries, to fight disease, ease chronic conditions, detox the body, and just overall wellness.

My story

I started to really lean into my herbal roots when I found that my seasonal allergies, cold, and flu symptoms dramatically decreased when I switched to herbal and natural remedies. Also, I see that as I get older, my body feels healthier and more aligned when I avoid using pharmaceuticals to ease discomfort and other ailments. Add in spices like ginger, turmeric, cardamom, etc and the relief goes to a whole new level!

For example, Instead of using synthetic sleep aids for insomnia, anxiety, or fatigue I’ve switched to traditional herbal alternatives. Plus, since I don’t like “popping pills” (and neither does my family), I was forced to create tasty teas and tinctures instead.

My tea craze

I have to confess, I have a tea obsession, and if it helps my body heal and fights off the bad stuff too? Then sign me up! I believe everything has its place. Wellness must always be holistic and look at the whole person. Unfortunately, this is not true for many western concepts of health and wellness. Since I believe my food should heal and nourish, my herbal tea recipes fall into that philosophy.

What’s in it

This latest recipe contains, dried rose hips, lemon balm, marshmallow root, calendula flower, butterfly pea flower, chamomile flower, cardamom pods, elderberries, and licorice root. On a side note, I get all of my ingredients from small specialty stores on Etsy that are pesticide-free and ethically sourced. But amazon you can also get organic ingredients on Amazon as well, just do your research.

My personal guide

Sometimes, I add more of one ingredient over the others because I feel my body might need more support in a certain area. If I’m dealing with a lot of stress, I might add more elderberries and rose hips to the mix. Other times, it just depends on what my intuition is telling me about my body’s needs at a particular time. This why a selfcare practice is so important. When you “selfcare” you are more connected and aware of your body. As a result, you’re better able to discern what your needs are and make adjustments.

Recipe guide (how much of each ingredient)

Since I like to keep things simple, I measure in terms of teaspoons or parts. Just make sure you stay consistent with your measurements. Also, be sure to check with your doctor to make sure it’s okay for you to consume these ingredients (i.e. you don’t have any allergies or reactions with medication, etc).

Ingredients for my wellness tea

1. Dandelion (root, leaf, and flower): is a liver tonic or blood purifier, optimizes digestion, stimulates bile, a great source of potassium, iron, calcium, and vitamins (A, B, C. D).
2. Calendula (flower): nourishes and cleanses the lymphatic system and moves congestion out of the body. It’s also great for treating gastrointestinal issues and indigestion.
3. Rosehips: rich in anti-oxidants, protects again heart disease, anti-inflammatory, anti-aging, boost immunity, and  lowers blood sugar.
4. Chamomile flower: anti-inflammatory, improves sleep,  digestive health, aides blood sugar control as well as anti-cancer properties.
5. Cardamom pods: good for boosting digestive health. The cooling effects of cardamom, despite being a spice, can help in relieving acidity
6. Elderberries: are packed with antioxidants, vitamins, anti-inflammatory, boost immunity, high in vitamin C, supports heart health, anti-cancer properties, as well as antidepressant properties.
7. Lemon balm:

   reduces stress and anxiety, eases indigestion, improves sleep, anti-viral, IBS symptoms, boost brain health, relieve nausea and pain reducer.

8. Marshmallow root: is antimicrobial, anti-inflammatory, treats acid reflux, heartburn, good for the respiratory tract, detoxes kidneys and is antibacterial.
9. Butterfly pea flower: fights fatigue, anti-inflammatory, rich in antioxidants, boost heart health, improves brain health, and is great for the skin.
10. Licorice root: gets rid of  bloating, reduces digestive issues, acid reflux, a good source of vitamins (A,C, E)helps with liver health, antiviral, respiratory and other infections.

where I get some of ingredients (Amazon)

1. Elderberries : https://amzn.to/3iBo1tJ
2. Raw honey, organic:  https://amzn.to/3nrh95Q
3. Rosehips : https://amzn.to/2GLWLLx
4. Chamomile: https://amzn.to/3jCjjNp

You should be able to find the rest at your local health food store or Etsy. Let me know in the comments, if you’ve got some other great sources as well.

I usually get my ingredients from organic suppliers in the US. Amazon also has some trustworthy sources, you just have to do a little research. Here’s just a few of the sources I use on Amazon:

How to brew this wellness tea

For any herbal tea, you want make sure that you don’t brew it too hot or else you’ll destroy most of its benefits. I go by a simple rule: delicate flowers and leaves, low heat, while  roots and fibers med to medium high heat.

Also, the longer you allow it to steep, the more concentrated it will be. To get the maximum benefits I usually steep my teas for at 15 mins and sweeten with raw honey. Don’t forget, raw honey has a number of healing benefits too. This recipe is perfect  over ice as a delicious morning detox tea or hot. You can check out more of my favorite tea recipes right here!

Creating your happy place

There’s nothing that screams relaxation when it comes to summer, more than my own DIY Outdoor meditation space. Having another place to unwind just adds more options. Not only is it a reflection of my own tastes, creating this DIY space is a great opportunity to get some light exercise! In case you’re wondering, it’s easy to customize such a space to both your wallet and your taste. Your only limitation is your imagination.

Note: This post may contain some Amazon links and as an affiliate, I do receive a small percentage from any sales generated

What you need to get started

For my outdoor nature spot, I used a combination of recycled household items, goodwill finds, and some cheap outdoor pillows and throws from amazon and Walmart. For the outdoors, I like to use items that will hold up to the elements. Since I’m somewhat lazy, I also like to use materials that are low maintenance too!

These days, everyone is looking for ways to add style and pazazz without breaking the bank! So for my space, I found an adorable storage bench from my local goodwill store. I also found some boho outdoor cushion covers on amazon and stuffed them. When I pulled it all together, my DIY outdoor meditation space had just the right atmosphere for a relaxing retreat.

Items I found on Amazon

1. Bohemian outdoor cushion covers from amazon ($18.99 for a set of 4)
2. Light-weight summer throw
3. Outdoor mini fountain

Items I found at Walmart

1. Pillow stuffing (I got the firm stuffing from the craft section at Walmart: $20.00 total)
2. Assorted low maintenance plants and herbs (I got the herbs for my container garden section)
3. Assorted all-weather small planters
4. Citronella tea lights ($0.97)

You don’t have to be an interior designer in order to get that “Pinterest” look. All you need is a little creativity, intention, and some focal elements. I use a combination of seasonal plants and herbs to create a garden balcony that’s both serene and colorful. For all of this, I spent less than $200 dollars total and, that includes the faux grass, seating, cushions, etc.

What’s your style?

So how do you pull all of this together and how do you avoid feeling overwhelmed? I always say, start with what you like! For colors, I use earth tones and pull in some tropical elements because that reminds me of home. Also, I love an eclectic mix of boho, tropical, and a dash of North African influences to really set the atmosphere and vibe.

So, start with the elements of color that you’re drawn to, select some “anchor” pieces (i.e. furniture, etc) to frame your space. Next, add your touches of nature, water features, potted plants, cushions, etc, to create an awesome relaxation zone.

Here’s one outdoor garden mood board I created to help me set the mood and atmosphere of what I wanted my meditation space to feel like:

DIY meditation garden inspiration mood board

As you can see, I didn’t make my space an exact copy of my inspiration board. Instead, I pulled in some of the elements and incorporated them into my final design. I still haven’t found a small outdoor fountain that really fits my space but I’ll update this post when I do! Check out some of my other posts for more selfcare tips and hacks!

Final thoughts

I can’t say enough about how important it is to have a separate place to just relax and release the stress of the day and or week. Stress reduction is one of those aspects of selfcare, that gets overlooked. But the truth is, stress makes a huge impact on our physical, mental, and emotional wellbeing. Stress is one of the leading contributors to poor health and chronic illness. So, when you find creative ways to reduce stress, you’re doing delivering a huge punch in the face of bad health! Something as simple and cheap as a DIY meditation space can save you a lot of money in the long run by keeping you out of the hospital or paying for expensive medications! Let me know your ideas for creating your very own DIY meditation space and I’ll share them in another post!

All about selfcare mother’s day gifts that make sense!

Regardless of whether or not you’ve actually given birth to a child, every woman who stands in that role deserves a break. That’s why I think a selfcare Mother’s Day gift or treat needs to be something we “do” on the regular not just on one day in May.

Please note this post contains amazon affiliate links from which I may receive a percentage of sales generated from purchases associated with it.

About selfcare

Despite are the buzz and hype from media outlets and self-proclaimed selfcare gurus, Selfcare is more than the occasional pampering or extravagant fantasy vacation spa! Selfcare is actually a normal every day “thing” that we all need to practice for a healthy and aligned life. For the most part, selfcare starts with setting boundaries. This is especially true when it comes to nourishing your body and replenishing yourself mentally and emotionally.

Selfcare also makes required that you prioritize your own needs above other “things”, people and tasks. Contrary to what you or some others may think, selfcare is neither selfish nor narcissistic; selfcare is a necessary and live-saving practice that makes it possible to do and care for those people and things that matter to you!

Perfect gift ideas

There are so many great Selfcare gift options for Mother’s Day, that are perfect not just for “this” day in May, but year-round too. To make things easier and eliminate the overwhelm, I’ve made a list of Selfcare Mother’s Day gifts to win over any woman in need of a little TLC.

1. Give her the gift of a good night’s sleep or nap time. While it might seem pretty basic, sleep is at the top of the selfcare list for moms and everyone else. Craft a homemade gift card or decorative coupon for a full night’s sleep for the mom figures in your life. Add it to a lovely gift basket filled with indulgent goodies (bought and homemade) to complement the selfcare theme.

2. Give her the gift of one or more face masks both homemade and store-bought. You can try out one of my lovely DIY face mask recipes here! Just make sure that if you decide to buy rather than DIY, make sure it’s a face mask from a trusted clean beauty brand. Remember, if it goes on the skin, it’s gotta be free of toxins and chemicals. Also, be sure to watch out for ingredients and labeling. I like to check my store brands against the EWG’s. You can click right here to check out the EWG’s listing right here!

3. An instant pot is great for healthy and hassle-free cooking and is another great gift for moms. Especially, for anyone looking to save time and effort in the kitchen and still eats healthily. Never underestimate the power of time-saving gadgets like this. Using an instant pot to cook soups, stews and other delicious and healthy meals is golden. She can save meal prep time, while also taking some much-needed selfcare in a quiet space!

Other selfcare gift ideas

4. Aromatherapy candles and or diffuser kits are also lovely to add to that selfcare gift. we’ve all heard of the power of soothing scents to help relax the tension and ease stress. Soothing essential oils like lavender, mint, and eucalyptus are well known for both their aromatic as well as therapeutic properties which make for a great addition to that selfcare mother’s day gift!

5. Decorative journals are perfect for what I like to call a “brain dump”, where one can just pour out the stresses and issues of the, on paper. Journal writing helps us to reconnect and center ourselves as we reflect on the day and perform our own internal “self-check”. We spend so much time running around from task to task that we often lose sight of the important things as well as our health and wellness. Adopting a journaling routine forces us to make those necessary internal corrections as we engage with that internal process.

These are just a few thoughtful and multi-functional gifts that won’t cost you tons of money but will really show those motherly figures in your life, how much you care. This list is great for any time of the year; just switch it up with a seasonal basket and you’re good to go!

Before you go!

Grab a free digital download of my selfcare tips to ditch the overwhelm and get some awesome ideas and tips for a selfcare routine that’s budget-friendly and easy to sustain!

Time for that Pink clay mask once again!

In my opinion, an anti aging face mask is always in season, regardless of the time of year. If you follow me on Instagram @tonyetariahhealth you’ll know that I love skincare, especially clean beauty, and skincare DIY. Over the years, I’ve tried a lot (literally) of the department store and boutique brands but, few have stood the test of time. I’ve gotten frustrated with reformulated favorites that now irritate my skin or are just plain ineffective. Let’s not talk about the ridiculous amounts of money I and other women have spent on this stuff. This is one of the reasons why I love my DIY pink clay face mask! It will tighten, tone, smooth, and, soothe all in one.

in full discloser, as an amazon affiliate, this post does contain affiliate links and I do receive a small percentage of any purchases made using these links!

The deal with skincare

The reality is that no matter how great or miraculous the product, creams, serums, and face masks are, they’re not the cure-all for poor diet, no selfcare, and a lack of a decent skincare regime. My mom used to say, “what you eat shows up on your skin”, and she was right! The actual magic happens when you combine a skin-nourishing diet and a regular selfcare routine; which by the way, includes skincare. That means eating a lot of colorful vegetables, fruits, and limiting your consumption of processed foods and meats. The older I get, the more confirmation I get that, eating healthy foods, especially a plant-centered diet, makes a huge difference in the aging process. This is even truer for the skin because it’s our largest organ and is also the most exposed to the elements. That’s a win on every one of these skin-loving ingredients!

Why the pink face clay mask?

Believe it or not, I’m crazier about what it does than the actual color of this DIY face mask. The fact that it’s pink is just a little extra and if I try hard enough, I can make myself believe that I’m actually that girly girl, but I’m not! The pink comes from the combination of red and white clays that come together to give the pink clay its color. Some recipes for this face mask DIY have added rose essential oil or rose water for additional benefits and effect. I also love this mask to kick off the spring because the color just screams spring and my skin feels baby-soft afterward! I have to confess, I’m kinda addicted to these DIY face mask recipes because they work so well. Check out another favorite of mine right here and here too!

So what’s in this pink clay mask?

First, obviously the pink clay and then a few other skin-loving ingredients. I always try to make sure that I use ingredients that are anti-inflammatory and soothing to sensitive skin since that’s my type. Also, I add in ingredients that will boost skin elasticity, fight fine lines and wrinkles,  as well give tons of moisture! So for this favorite, I’m using pink clay as the base and aloe vera gel as the liquid for this face mask. Remember, if you’re going to use it on your skin, make sure your ingredients are all-natural, organic, and free from pesticides and other chemicals.

My ingredients

4 Tablespoons of Pink clay

1/4 cup Organic Aloe Vera gel

1 Tablespoon raw honey

5 drops of rosehip essential oil

2 drops lavender essential oil

What these ingredients do for your skin:

The pink clay helps to improve the skin’s elasticity, and cell renewal and gently exfoliates the skin to leave it feeling smooth and soft. The aloe vera gel is anti-inflammatory, moisturizes, reduces infection and acne as well as reduces the appearance of blemishes. For those who don’t know, raw honey is anti-inflammatory, heals the skin, balances bacteria on the skin (i.e. fights acne), naturally exfoliates the skin, and promotes skin renewal. Honey also fights free radical damage (anti-aging), is rich in ant-oxidants, and boosts hydration and moisture. Rosehip essential oil protects against sun damage, hydrates, and is packed with the same nourishing properties of both honey and aloe. Finally, a lavender essential oil also evens out the skin tone, reduces wrinkles, and soothing to the skin.

Preparation and storage of your clay face mask

Now that you’ve got all your ingredients, it’s time to mix it up and enjoy it! First, mix all of your liquid and wet ingredients together in a glass mixing bowl or resealable wide-mouthed jar (you’ll use this to store any extra). Next, add your pink clay and make sure it’s well incorporated into the mixture and forms a smooth paste. To be on the safe side, do a patch test on the inside of your wrist to make sure you don’t have any sensitivities or reactions. Finally, gently apply the paste in smooth strokes over your entire face, avoiding your mouth and the eye area. Let it sit for 5-10 mins and rinse off with warm water and follow up with a serum and or moisturizer. For more face mask ideas, check out this post too!

The reality many of us face in the workplace

Let’s face it. We’ve all experienced the less than ideal workplace setup. This is what I call a toxic work environment. From disjointed and inconsistent leadership messaging, micro-managing, and unrealistic goal setting to outright incompetence, we’ve seen it all! There is nothing normal about it and quite honestly, it’s in every organization’s best interest, to eradicate these types of unhealthy leadership styles (or at least reduce it to the bare minimum).

Setting firm boundaries, between home and work life is another great strategy for navigating and servicing a toxic workplace. Finally, if meeting / discussing this issue with your supervisor doesn’t work, you’ll either have to adopt some or all of these strategies or separate yourself from your current employer.

Bottom line

At the end of the day, you can always find another job, but you can’t find another life, as a result of your health suffering because of an unhealthy workplace. For more on selfcare, read an earlier post right here

About the author

Tonye Barango-Tariah is a women’s empowered selfcare and health coach as well as the 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”. For her, every woman can “look better, feel, better, without the pressure”! ™️ This means that she helps each woman achieve her goals in a way that is uniquely tailored to her needs. By doing this, she’s better able to help them transform their lives from the inside out. Ultimately, her goal is to help women become healthy and empowered through the transformative selfcare journey!

All about that New Year resolution

Nothing says New Year like a gym run, right? But knowing how unlikely that is right now, why not make your selfcare that much more powerful? By incorporating your weight goals with selfcare, you can seriously up your game! Now, it becomes weight loss selfcare strategies rather than just one or the other! There was a time that I thought selfcare was the same as getting fit, losing unhealthy weight, etc. The truth is, it’s a lot more than that!

What weight loss isn’t

Remember, weightloss and selfcare are two different things. The same can be said for fitness vs selfcare. Let me put it another way. Selfcare is or should be the foundation on which all of “these” things rest. In other words, when you selfcare the right way, losing weight, getting fit, eating right, etc seamlessly fits into your daily routine because they are resting on the right foundation. In short, weight loss is more a by-product of a healthy lifestyle where you are intentional about the foods you put into your body, get active, etc. To get it right you need weight loss selfcare strategies to help you sustain “this” new way of living!

More on selfcare

Like I mentioned earlier, selfcare is the foundation on which you build a healthy lifestyle. So, once you have a clear and consistent selfcare routine in place, everything else follows without seeming like a chore or overwhelming. For example, when you set aside time for yourself, you are literally creating the space for you to tend to your own needs. Then, you decide what you want to include in your selfcare plan that will achieve your goals. In basic terms, selfcare is actively engaging with your own health and wellness. That includes mental, physical, and spiritual wellbeing. Selfcare is advocating and giving attention to what you need as a human being, regardless of what others think about it! You can read more about selfcare and empowerment in an earlier post I wrote. You can also read one of my favorites, 14 ways to love yourself!

Where to start

Before you rush out there to buy a subscription to some online fitness program, join a gym (be careful out there), think about who you are doing “this” for. In other words, make sure this is something for you and no one else. Next, be ready to commit to it even when you don’t feel motivated! I’d also recommend getting some help or guidance from a health coach (i.e. support, etc) to get strategies and a program that fits your needs and goals. I always have a complimentary clarity session with all of my potential clients. Even if you choose to do it alone, you need to have a plan that’s easy to stick to.

A few helpful strategies

1. A great place to start is by creating your own selfcare journal. In it, you can pour out all of your frustrations, concerns, goals, etc down on paper without judgment. Also, with your mind clear of all the stuff in your head, you can make better decisions about your health and wellness needs.
2. Create a food journal (you can get a copy of my selfcare food journal right here).
3. Prayer and or meditation are great ways to get in touch with yourself spiritually. They also help alleviate stress as well as anxiety. Start with as few as 5 minutes in a quiet area each day, and gradually increase the time as it becomes part of your routine.
4. Remove yourself from toxic relations, connections, etc. Let’s face it. Life is too short to allow your mental and emotional health to take a beating from negative and toxic people. Let this new year be the year that you cut all of these toxic cords!
5. Next, you must include some “sort” of vigorous physical as one of selfcare strategies-aka, exercise. I’ve found the most sustainable exercise regimes are those that naturally align with your interests. Since I love martial arts and hiking, these are my go-to forms for exercise.

Bottom line

The hardest part of this journey is actually getting started and this is where having the right support will make the difference. Whether you sign up with a health coach, online support group, etc, you’ll need one of these to help you get started and stay on track! While I don’t typically offer discounts for my services as a health coach, these unprecedented times mean paying it forward. In that spirit of community, I’m some of my premium empowered selfcare and coaching programs right here!

About the author

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

My love affair with skincare

Y’all already know that I’m a bonafide skincare freak so of course, I have to be on the lookout for awesome ingredients to use in my creations. I don’t apologize for loving skincare because that’s part of my self-care routine. As I get older, I’m learning to be even more mindful of what my body needs especially when it comes to the largest organ of my body! So yeah, it’s important especially when I want to make sure I’m not using toxic creams and brands on my face! This flaxseed and cornstarch mask hits some major skincare concerns for me. This flaxseed and cornstarch face mask is anti-aging, balances, and soothes all in one go.

*Please note that as an amazon affiliate I make a small percentage as a result of any sales generated from the links in this post!

A word on those department stores and luxury skincare brands

Over the years I’ve spent a lot of money on expensive luxury and department store brands. Like a lot of women, I ended up being mostly, underwhelmed. Short of major plastic surgery, most don’t have any more dramatic results than cheaper store brands or homemade skincare. Granted, some of these luxury brands have good results, but you can also DIY a lot of great all-natural treatments and moisturizers in your own kitchen. My flaxseed and cornstarch face mask is just one example. If you’ve read any of my other skincare posts (and on other lifestyle blogs too), you’ll find easy and effective recipes that work too!

The nitty-gritty of my secret weapon DIY face mask

My mom used to say “ your makeup is only as good as the skin it sits on” and that’s the truth y’all! It doesn’t matter how many breakthroughs we make in makeup r &,d. The truth is, healthy skin is a major factor in a flawless look. That being said, who doesn’t want beautiful healthy skin? That doesn’t need any makeup at all?

Even as the years go by, I strive to support and enhance the health and beautiful my skin. I do this through both diet and my skincare routines. This DIY flaxseed and cornstarch face mask include some of my secret ( no longer secret now, lol) ingredients. As always, consult your healthcare provider if you have any allergies or sensitivities before applying any of these recipes.

Nutritional benefits

Flaxseed

They are high in omega-3, fatty acids, a great source of lignans ( a type of photochemical)which may help in fighting breast cancer risks, high in Dietary Fiber, lower bad cholesterol, a good source of high-quality plant protein, may reduce blood pressure, and packed with antioxidants. Not only that, but it may also help you meet those weight-loss goals as well!

Aloe vera gel

Aloe vera has been used for centuries in cooking as well as in herbal remedies. If you don’t know aloe vera gel comes from the leaves of the aloe plant. It’s been used as a herbal remedy for constipation, IBS, and lowering blood sugar and cholesterol. These are just a few of the many health benefits of aloe vera gel!

Cornstarch

While cornstarch is often used as a thickening agent, there’s no real benefit to ingesting it. This is actually one of those things you want to limit, substitute with something else or just toss out of your pantry!

Skincare (topical) benefits

Flaxseed

The omega-3 fatty acids (aka, alpha-linolenic acid) in flaxseeds help to smooth, hydrate, and moisturize the skin. While the lignans help reconstruct broken vessels and skin cells. Omega-3 fatty acids also contain antioxidants that protect and shield the skin from damaging free radicals and UV rays, score! Did I mention the fact that they’re also anti-inflammatory? Score!!

Aloe vera gel

Aloe has been used for skin conditions like burns, dandruff, etc for centuries. Nowadays it’s popular in both skincare and beauty treatments because of its numerous skin benefits. It’s great for treating dandruff, acne, eczema, and sunburn. It also helps to even out the complexion and moisturizes without being oily. Because it’s rich in vitamin E, it helps restore moisture to the skin.

Cornstarch

When applied topically, it soothes skin irritation, like rashes, sunburn, and itching. It also has a gentle exfoliating effect and helps remove excess oil from the skin. Cornstarch soothes redness.

Rosehip essential oil: the secret superpower ingredient!

Widely used since ancient times for its valuable healing benefits, rosehip oil is rich in skin-nourishing vitamins and essential fatty acids. Also, this essential oil contains phenols that have been shown to have antiviral, antibacterial, and anti-fungal properties.

Here are the main benefits of my secret ingredient:

1. It hydrates
2. Moisturizes
3. It’s a natural exfoliant and brightener
4. Boosts the formation of collagen
5. Anti-inflammatory
6. Protects against sun damage
7. Reduces hyperpigmentation

What you will need:

1. 2 tablespoons flaxseed meal ( organic)
2. 1 tablespoon cornstarch (organic)
3. 2 drop rosehip essential oil (secret ingredient)
4. 1 drop lavender essential oil
5. Use enough organic aloe vera gel (you can use filtered water if you have aloe allergies) to make a paste with medium thickness/ consistency; approximately 3 tablespoons.
6. 1/4 teaspoon of turmeric powder (organic)
7. 1 tablespoon of chamomile water made from steeping dried flowers in hot water for 10mins.

Making your skintastic face mask

Use a small glass bowl (use it only for DIY skincare stuff!) and pour your dry ingredients into it first. Next, add the aloe vera gel, essential oils plus, the tablespoon of chamomile water. Then, gently mix everything together until the mixture is smooth and apply to clean skin. If any remains, simply store in an airtight glass container, place in the fridge, and store no longer than 24-48 hours.

Before you go!

Did you check out my other DIY face mask recipes? My avocado moisture-rich face mask is just one of my favorite recipes guaranteed to lush up your skin! Also, read this article on why women have such a hard time with self-care to help you stop the self-sabotage in 2021!

ABOUT THE AUTHOR

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

A hair-strengthening moisturizing spray infused with anti-oxidant-rich essential oils

Everyone knows winter can be brutal on your natural locs and that’s even more true for 4C natural hair. When I first moved to the Midwest (I’m in Illinois, USA), the tole that winter takes on my natural hair was the biggest shocker!

These days, I’ve tried just about every moisturizer and deep conditioner for my hair type. Sadly, while some do a more than adequate job I still prefer my own DIY recipes to store-bought brands. To say that I’ve spent a lot of money on various hair care brands is an understatement.

Making your own

In general, I’ve found that homemade recipes work best for my hair in combination with a select number of store brands. Everyone’s hair is different but in general, find out your hair type and what products work best for it.

High porosity vs. low porosity hair

Based on my experience and personal research on my hair type, I have 4C very low porosity hair. Which means it takes a lot of TLC and conditioning to keep it healthy. That includes washing, conditioning, and moisturizing depending on the season’s needs.

In general, Low porosity hair has a tightly bound cuticle layer, making it difficult for moisture to penetrate while high porosity hair has gaps and holes in the cuticle, allowing moisture to easily pass in and out. I like the detailed explanation given by Dr. Kari Williams in an article published by shape magazine in July of this year.

SOME CHARACTERISTICS OF HIGH AND LOW POROSITY HAIR

If you’re still unsure about whether or not you have high porosity hair (after performing the “float test”), just remember that high porosity hair takes in (and loses) moisture the fastest. By the same general rule,  low porosity hair takes in moisture more slowly and loses it slowly too. Keep in mind that these distinctions don’t address the full range of porosity by any means. Consult your stylist or haircare professional for an in-depth analysis of your hair type and needs. My recipes reflect what’s been working for me and my family on our natural hair care journey.

A BRIEF DESCRIPTION OF WHAT 4C HAIR LOOKS LIKE

4C hair is made up of tight coils and is typically, extremely wiry and fragile in nature. Most of the time, it appears to be coarse but is actually very fine. When looked at closely, you can see that 4C hair is made up of several thin hair strands densely packed together. I like to call it “high maintenance ” hair because it tends to be the hair type most prone to shrinkage and dryness which in turn makes it vulnerable to breakage. However, with the proper TLC, it grows long and thick!

WHAT YOU NEED FOR THIS DIY MOISTURIZING SPRAY FOR 4C HAIR

1. 3.4 oz spray bottle (or larger)
2. 8 drops of rosemary essential oil
3. 2 drops of tea tree essential oil
4. 3.4 oz filtered or distilled water
5. 1 tablespoon of cold-pressed castor oil
6. 4 drops peppermint essential oil
7. 1 teaspoon organic raw coconut oil

HOW TO PREPARE YOUR DIY SPRAY

Pour the filtered or distilled water into your bottle and carefully add your essential oils to it using a dropper. Next, take a small funnel and add the castor oil and the coconut oil to the mixture. If the raw coconut is solid, simply place the container in a  shallow bowl of hot water until it becomes liquid. I also add approximately 3 drops of organic apple cider vinegar to help emulsify (incorporate) the oil with the water in the mixture. You can then section your hair into quarters, spray each section until fully saturated, and gently work throughout the hair and scalp. Place a plastic cap over your hair and for about an hour and then air-dry. You can then style your hair as usual. It works very well as a moisturizer and anti-itch spray for protective styles and braids!

BENEFITS OF EACH INGREDIENT

When I first created this DIY moisturizing spray for 4C hair, which is my hair type, by the way, I looked for ingredients that nourish not just the hair but the scalp as well. Rosemary, tea tree, and peppermint essential oils all nourish and heal in similar ways. Rosemary boosts hair growth, is anti-microbial, increases blood circulation/flow to the hair follicles. It also helps to strengthen the hair as well as add shine and body. Peppermint is cleansing and stimulates the scalp as well. ACV or apple cider vinegar cleanses the scalp and gets rid of build-up on the hair and is also antimicrobial. Castor oil helps to nourish and seal in moisture and smoothes the hair cuticles while coconut oil does the same as well as infuse antioxidants and other nutrients to the hair.

BOTTOM LINE

Adding a moisturizing spray to your hair care routine will make a big difference in the length and health of your hair during those cold fall and winter months. But you also need to make sure that you’re eating a healthy diet loaded with natural goodness. I’ve also made it a point to take supplements as well particularly in the winter when our immune systems generally take a hit and certain am low on those sunshine nutrients (i.e. vitamin D). Always be sure you consult your doctor/dermatologist before you try any of these recipes if you have any allergies to any of these ingredients or you are taking a medication that might be affected. Remember, you are what you eat, so be good to yourself!

BEFORE YOU GO!

FOR ANOTHER AWESOME DIY HAIR RECIPE CHECK OUT MY ALL-NATURAL ACV AND ROSEMARY ESSENTIAL OIL HAIR RINSE RIGHT HERE!

ABOUT THE AUTHOR

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

Just the time for some dried fruit snacks

Quick and easy dried fruit snacks scream holiday to me! These recipes are perfect for this time of year and with the fall and winter seasons just around the corner, I’m all for switching things up with a combination of spices and fruits to create yummy seasonal snacks and treats.

A great alternative

Homemade quick and easy dried fruit snacks are a good alternative to junk food and prepackaged stuff from the grocery store. Not only is it healthier, but it’s also got none of the additives and mystery ingredients that you typically find in conventional store-bought snacks and treats.

The best fruits to use for these treats

While I’d love to say that every fruit makes for a delicious dried goody, that’s really not the case here. For the most part, you want to use produce that still keeps it’s integrity even when you dry them. Bananas, fresh apples, berries, apricots, etc make some of the best quick and easy dried fruit snacks.

Choosing and prepping your fruits (and veggies)

This is really a no-brainer! Select ripe fruits and berries because they usually have a nice level of sugar content.  Avoid fruits and veggies that have very high water content and are mushy. Next, wash your produce in cold water being careful to remove any blemishes. Next, extract any pits or stones from stone fruits like peaches and nectarines. Finally, you want to remove any stems from your berries and then cut and slice fruits evenly so that they will dry uniformly.

For your vegetables, they first need to be blanched. I prefer the method steam blanching method because you lose fewer nutrients. Bring water to a boil in a large pot with a tight-fitting lid. Remember, you’ll need the colander/ wire basket too.  Loosely place your veggies in the pot’s steamer basket (water should be no more than 2 inches deep). The rule of thumb is to time your blanching to roughly half the cooking time as you would normally use.

Once they’re done, quickly remove them from the heat and give them a quick cold water bath (or briefly run under cold water), pat dry, and place on a parchment sheet.

How to dry fruits and veggies using your oven

While a food dehydrator is one of the best methods to use (much faster ), your home oven can still get the time done and it’s way cheaper! To maintain the natural color of your snacks you can either soak them in lemon juice for ten mins or pray them with a mixture of ascorbic acid powder and water (vitamin C). 

Before you start the drying process, set your oven between 130-160℉ and line a cookie sheet with parchment paper. Next spread out your slices in a single layer and rotate in the oven every two hours until dry.  You’ll know they’re dry when they become a little leathery and are nice and flexible.

General dry times

The drying time for most of these ranges anywhere from 6-12 hours! Peaches, bananas, and apples need about six hours to dry while most berries range from 8-12 hours (i.e. cherries need 6-8 and strawberries to need 12 hours). All you need is a little bit of patience and you’ll have delicious, healthy snacks at the end of the process.

Supplies you’ll need

1. Ascorbic acid powder (vitamin C) or lemon juice (enough to soak all your fruit).
2. Parchment paper; I like to use Reynolds wrap parchment paper (although generic works too but not the same quality).
3. Silicon baking mat (place on top of fruit slices so they dry flat)
4. Deep pot with a tight-fitting lid (this one has everything you need!)
5. 1 wire basket (you can skip this if you already have a pot that has a steamer insert)
6. Your fruits and veggies selection.

A note on food preservation

These quick and easy dried fruit snacks are also a great way to reduce food waste as well as preserve seasonal fruits and veggies. It’s also good for the wallet too! You not only save money but, you’re still eating healthy too. These snacks might be dried, but they are also packed with nutrients. For ideas on this and how it can help you really stretch your grocery budget, read Quick and Easy Food Storage Tips. 

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!

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.