Tag vegan

[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/2018/06/10dayvegan.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” url=” https://tonye-tariah-health-fitness.teachable.com/p/10-day-vegan-detox-program” /][/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″]

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.

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″ background_position_1=”top_left” background_repeat_1=”no-repeat” make_fullwidth=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

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.

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2018/06/10-DAY-VEGAN-DETOX-PROGRAM
Welcome-to-the-judgement-free-zone.png” show_in_lightbox=”off” url=”https://tonye-tariah-health-fitness.teachable.com/p/10-day-vegan-detox-program” url_new_window=”on” use_overlay=”off” sticky=”off” align=”center” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

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!!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

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

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/11/IMG_4758.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″]

We all know how expensive groceries can become especially when you move between seasons or are making a huge shift in how you feed yourself and your family.

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

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″ background_position_1=”top_left” background_repeat_1=”no-repeat” make_fullwidth=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

I don’t know about you, but I hate drama in the kitchen. When it comes to my next meal I want it healthy, quick, uncomplicated and delicious! Given the plethora of techno kitchen devices and accessories, there really is no reason any of us should be stuck in the kitchen for hours on end.

With that in mind, I’ve come up with one dish that works for both vegans and non-vegans alike. It starts off with some skin-on salmon steaks (non-vegan option), string beans, arugula, romaine lettuce, artichoke hearts, cubed goat cheese (substitute vegan cheese in place of goat cheese), onions, garlic, dried chiles, EVOO and a medley of savory spices.

The vegan option for this dish simply requires eliminating the animal protein, which can be substituted with grilled or baked tempeh steaks. See? Simple!

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/Grab-Your-Pantry-Detox-Guide-As-A-GIFT-From-Us.jpg” show_in_lightbox=”off” url=”https://tonye-tariah-health-fitness.teachable.com/p/detox-pantry-guide” url_new_window=”on” use_overlay=”off” sticky=”off” align=”center” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

What you will need for this dish: (non-vegan  / vegetarian option)

1. Skin-on salmon steaks (one per serving).

2. Green beans (raw, 1/2 cup per serving).

3. Arugula (2 cups raw, shredded).

4. Romain lettuce (2 cups).

5. Artichoke hearts (1 cup chopped or cubed). For this quick version, you can use low-sodium organic canned artichokes in water.

6. 1 medium onion (yellow or red onions according to your preference).

7. 3 cloves of garlic (chopped).

8. Sea salt (1 tablespoon).

9.  Fresh ground black pepper (1 tablespoon)

10. Spicy paprika (1 teaspoon).

11.Curry powder (1 teaspoon).

12. Allspice (1/4 teaspoon).

13. EVOO (1/4 cup).

14. Apple cider vinegar (2 tablespoons).

15. 1 medium lemon.

16. 1/2 cup cherry tomatoes (sliced in half).

Directions: Preheat oven to 400 degrees F.

Salmon steak: Season the salmon steaks with sea salt, fresh ground pepper, 1/2 teaspoon of spicy paprika, 1/2 teaspoon curry powder, 1/4 teaspoon of allspice, 1/2 clove of garlic, lemon juice (cut and squeeze the lemon juice over the salmon steaks) and allow it to marinate for a few minutes. Next, place the salmon steaks in a nonstick baking pan and lightly drizzle some EVOO over the entire dish, place in the oven and bake for 20 mins or until cooked through.

Green beans:

Snip off the tips of the green beans, wash, drain and place them in a nonstick baking pan. Lightly season the green beans with sea salt (1/4 teaspoon), black pepper and then add 1/2 clove of chopped garlic, 1/2 medium onion (sliced thin). Next, lightly drizzle a portion of the EVOO on the green beans making sure to fully incorporate it into the mixture. Place in the oven and back for 20 mins (bake until the beans are tender but still firm).

Salad:

Drain and rough cut the canned artichokes and then add the chopped romaine lettuce and cherry tomatoes. This is a simple fresh salad that goes quite well with the baked salmon and green beans. Toss these three ingredients together in a bowl and then add the teaspoon of apple cider vinegar, drizzle in some EVOO, freshly squeezed lemon juice, the remaining sea salt, spicy paprika and curry powder. You have the option of creating your salad dressing separately but here I just kept it simple and incorporated all the ingredients in one sweep but, if you’re going to serve it later it’s best to keep your dressing separate and just add it in when you’re ready to serve.

If you’re new to the healthy lifestyle or just trying to clean up your eating habits, here’s my FREE 7 DAY FOOD JOURNAL to help you get on track!!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

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

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]

It’s soup time

It’s another fall day in the Chicago area and that means soup time! Don’t allow the seasonal shifts and the inevitable approach of winter, keep you from embracing your creativity in the kitchen. There’s nothing like a warm bowl of my savory butternut squash and potato soup to get you through those cold days.

Also, I like to use this time to buckle down on creating healthy meals for the upcoming holiday season and avoid the temptations of overindulging in foods that don’t do anything good for my body or mindset!

That doesn’t mean I don’t have fun meals and snacks during the holidays. It simply means that by staying aligned and balanced I’m more likely to sustain healthy habits that serve my higher good in mind, body, and spirit.

Today’s recipe is for my savory butternut squash and potato soup is simple, healthy and loaded with the goodness of an awesome full-bodied flavor!

Ingredients for this savory butternut squash and potato soup

1. 5 medium potatoes or 2 cups, cubed. (Preferably Yukon gold or red potatoes).
2. 1 medium (2 cups) butternut squash, cubed.
3. 1 cup of cubed sweet potatoes.
4. 2 cups of shredded kale.
5. 2 cups of shredded red cabbage
6. 1 cup of thin-sliced/shredded Brussels sprouts.
7. 5 cups of water.
8. 2 tablespoons of sea salt.
9. 1 tablespoon of curry powder.
10. 1/2 teaspoon of spicy paprika.
11. 1/4 teaspoon of dried thyme.
12. 1 tablespoon coconut oil
13. 3 tablespoons of olive oil.
14. 1/4 teaspoon of allspice.
15. 1/4 teaspoon of nutmeg.

Putting it all together

Bring your water to a boil using a medium-sized pot. Next, add all your spices and sea salt to the water and boil until the mixture begins to release its aroma. Add your cubed potatoes (including the sweet potatoes) to the water and allow to cook for 15 minutes before adding in the squash (you don’t want to overcook your squash).

A good rule of thumb is to add the ingredients that require the most cooking time first and then incorporate the remaining ingredients accordingly. Since I want to preserve my nutrients as much as possible, I typically add my greens and more delicate veggies last.

Once all of the veggies have been added, allow the stew to simmer with the olive and coconut oil for 15 minutes (i.e. add the greens in the last ten minutes of cooking time).

Remove your savory butternut squash and potato soup from the stovetop and allow to set for 3mins and then this savory dish is ready to serve!

Before you go!

Have tried some of my other yummy recipes? How about this warming cold and flu-fighting tea to get you through the winter chill?

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!

[et_pb_section bb_built=”1″ admin_label=”section” _builder_version=”3.0.51″][et_pb_row admin_label=”Row” background_position=”top_left” background_repeat=”repeat” background_size=”initial”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/07/time-for-a-bowl-of-goodness.jpg” show_in_lightbox=”off” url_new_window=”off” use_overlay=”off” sticky=”off” align=”left” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid” text_font_size=”18″]

It’s always fun to come with yummy healthy recipes that are quick and easy! Today, I spent a few minutes pondering my next creative foodie moment.Whenever I craft a recipe in my kitchen, my West African bohemian roots always come out in the mix of all my creations, often resulting in a spicy fusion of yummy-ness (* I know that’s not a word, but it works)!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″ background_position_1=”top_left” background_repeat_1=”no-repeat” make_fullwidth=”on”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

As a rule, I always try to combine healthy beneficial spices with organically (and or locally sourced) ingredients in a manner that reflects both my heritage and unique style.  For today, I’ve crafted a simple quick and healthy vegan stew using pre-cooked black beans (you can also use canned organic black beans) and crushed organic tomatoes with basil and Italian spices or you can add your own flavor profile.

Since I love spicy food, I’ve also blended in some Nigerian hot chili powder (you can use a different variety if you’re unable to find an ethnic food store that sells these type of hot chili powder) to this particular dish. Contrary to what you might think, this dish took a total of 15 mins to prepare from start to finish (once all the ingredients were assembled) and it was ready just in time for lunch! When I start to craft a dish, I always to draw on my favorite healthy spices (curry, turmeric, paprika, ginger, etc) and find creative ways to incorporate them into most if not all my dishes.

In this instance, I’ve used incorporated most of these spices into my vegan black bean stew for a quick and nutrient dense meal with enough servings to carry me through a hectic work week.

[/et_pb_text][et_pb_image admin_label=”Offering/ Lead Magnet Goes Here” _builder_version=”3.0.51″ src=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/Grab-Your-Pantry-Detox-Guide-As-A-GIFT-From-Us.jpg” show_in_lightbox=”off” url=”https://tonye-tariah-health-fitness.teachable.com/p/detox-pantry-guide” url_new_window=”on” use_overlay=”off” sticky=”off” align=”center” always_center_on_mobile=”on” border_style=”solid” force_fullwidth=”off” /][et_pb_text admin_label=”Text” _builder_version=”3.0.51″ background_layout=”light” text_orientation=”left” border_style=”solid”]

What you’ll need to get started:

1. 1 can of (or cup of pre-cooked ) organic black beans.

2. 1/2 cup of organic quinoa (cook this separately).

3. 1 can of organic stewed crushed tomatoes (you can also buy the Italian spiced variety)

4. 1/4 of a cup of fresh basil leafs (set a few leaves to the side for garnish).

5. 3 table spoons of olive oil.

6. 1 tea spoon of curry powder

7. 1/2 tea spoon of turmeric powder

8. 2 small cloves of fresh fine chopped garlic (or 1/2 tea spoon of garlic powder).

9.  1/4 tea spoon of dried thyme ( I prefer to use a tea spoon of fresh chopped thyme).

10. 1/4 tea spoon of ginger powder

11. 1 tea spoon of hot Nigerian chili powder.

12. 1 tea spoon of allspice.

13. 1/4 cup of red onions (fine chopped).

14. 1 table spoon Braggs amino acid (or 1 table spoon of sea salt).

Cooking Instructions:

Once you’ve assembled all of your ingredients, place your pot on medium heat and add your olive oil once the pot is well heated. Next, begin to add your spices to the hot olive oil in order to release and fully mix your spices together. Once you’ve done this, add the chopped onions and garlic, allowing them to briefly simmer until translucent. You can then incorporate the crushed tomatoes and allow this to further simmer over medium heat. Next, add your black beans and stir as you add the chopped basil to the final mixture. Bon appetite!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”Row” _builder_version=”3.0.51″][et_pb_column type=”4_4″][et_pb_team_member admin_label=”Author Bio” _builder_version=”3.0.51″ name=”Tonye Tariah” position=”Freedom At The Crossroads Founder” facebook_url=”https://www.facebook.com/TonyeTariahHealthStrategist/” twitter_url=”https://twitter.com/fit_and_fab2″ image_url=”http://freedomatthecrossroads.com/wp-content/uploads/2017/06/16403040_732883533553339_4010103490960637755_o.jpg” background_layout=”light” border_style=”solid” animation=”off” saved_tabs=”all”]

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

[/et_pb_team_member][/et_pb_column][/et_pb_row][/et_pb_section]