crazy cumin, dance, fitness & organic foods: summer in dc

I’m so thankful to be back in the DC area! It’s been both humbling and eye-opening journey home and so far I’ve been gifted with some awesome creative avenues such as Dance Workstudy program (study West African Dance, Modern Dance, Hip Hop, Salsa styles), Join a Neo Soul Jazz band as Lead Vocals, perform in a Women’s program featuring international dance, learn acoustic guitar (one was given to me!), and create natural (vegan) food recipes for friends (featured below). Dance has been amazing and challenging because I’m learning to breathe through the movements I intend to perfect (each hand gesture, feet placement, neck roll, hip thrust is deliberate and intentional with focus on the memory of Ancestors and space-time continuum of what is now through the past and even our future)! In one class, we started out with one drummer then ended up with over 7 Drummers and the company director showing up to watch class!!! Everything in my life has become primarily spiritual and humbling!

“To add your light to the sum of light. Do it with patience, and love, and respect for the depth and difficulty of the task” ~ Leo Tolstoy


Returning to school at this time – has been perfect timing. I’ve managed to keep most of my As and stay at a decent GPA while adding Creative Writing and International Business to my minors. And I love starting Poetry Workshop this term, as it allows me to dive deeply into the very intimate aspects of my Self and explore greater depths of creativity and the craft of poetry.


Rainbow Kale Salad with Crazy Cumin Chickpeas and Creole Sweet Tomato Salad

Rainbow Kale Salad with Crazy-Cumin Chickpeas and Creole Sweet Tomato Salad (pictured above) a great organic Summer meal, snack and in my case breakfast! Shout out to MOM’s Organic Market in Waldorf, Maryland (3301 Plaza Way, Waldorf, MD 20603) for their exquisite organic selections and great customer service. Everyone who worked there had that beautiful #MelaninMagick glow! I’m a nut for fresh organic foods and love, love, love diverse recipes I can sample and ‘recreate’ into my own unique creation; to me “EVERYTHING IS ART!” and food is no exception. The more diverse the colors the better, not only does the presentation look amazing, but you’re getting all the nutrients your body is seeking! So what did I make? First-course Vegan Wraps (not pictured). I found the most beautiful selection of Swiss Chard I used along with Collard Green leaves.  These were stuffed with mashed avocado and chickpeas, sliced avocados, sliced red and yellow bell peppers (so sweet), spicy arugula mixed sprouts, sliced carrots, organic tomatoes, sweet red onion… The organic cumin was such a treat! I couldn’t get enough of it. That morning, I made a dressing with organic Olive Oil, Braggs Aminos, Cumin powder, squeezed Lime juice, salt, and pepper! Chopped the Dinosaur Kale thinly along with the chopped Swiss Chard leaves, let it soak with the red and yellow peppers, threw in the sliced tomato and red onion and mashed chickpeas and Voila! the yummiest salad breakfast ever! As for my “Crazy Cumin” obsession? Not so crazy after all, cumin is known for its healing properties including its dietary fiber content! It’s a carminative (calms the body), antifungal, antimicrobial, and stimulates digestion. Since my friend had been juicing most of his foods I thought it would help him ease into eating raw foods. I remember the Rasta in Harlem teaching me all about the healing benefits of cumin seeds adding to cooked or oiled foods. And I secretly love the flavor it adds to cilantro, avocado, and lime! ~ Delicious!


Crazy Cumin & ChickPea Kale Salad




Rainbow Kale Salad


Simple Riasweetaw Recipes




The Beauty & Magic of Anthocyanins

I’m obsessed with all things containing Anthocyanins, why? Because they are Nature’s powerfully packed nutrient rich chemicals that help to active, stimulate and empower melanin compounds. They have a higher pH the darker their pigments (although recorded as red-purple at pH 7 while green at pH 8-14). Ever hear the phrase “the darker the berry the sweeter the juice?” well it’s a lot more to that phrase when it comes to our sunkissed magical composition.  The Reds, Purples, and Blues of the darker leafy greens, black rice, eggplant, dark red cherries, red apples, blueberries, blackberries, raspberries, red cabbage and black grapes. These nutrient-rich dark pigmented fruits and vegetables contain flavonoids and a variety of healing properties.  Preventing cancer, diabetes, neurological, liver, vision, cardiovascular disorders and more. They are anti-inflammatory, antimicrobial and pro-oxidants.  One of the scientific goodies I found was that these molecular compounds “convert light energy into electrical energy!” Oh yes, anthocyanins! I love you! ❤



Rainbow Swiss Chard 






The city has so much to offer, I am being reintroduced to the many gifts it holds and I’m continually awakening to the many beautiful beings, people, energies I meet and allow into my life.   Eat Well, Laugh Often, Love Hard, & Empower Your Soul (Mind/Body/Spirit) ~ InLove, Daria (Ria)

A little drumming from this Saturday’s dance class! My YouTube student channel where I post school media projects and videos.

Ancestor Chuck Davis

Honoring the Ancestors |  Baba Chuck Davis,  Dancer Choreographer-Director

Screen Shot 2017-07-04 at 2.45.27 PM




Konczak, I., & Zhang, W. (2004). Anthocyanins—More Than Nature’s Colours. Journal of Biomedicine and Biotechnology2004(5), 239–240.


BerryLiscious Smoothie – RAW JUICE LOVE!









This recipe is


  • Vegan Friendly
  • Vegetarian
  • Organic Ingredients
  • GMO Free!


Watercress – ♥ The Anti-Aging Intracellular Super Food that Loves You Back!

Watercress the SuperFood that Loves You Back!♥



Healing Benefits of Watercress

I LOVE WATERCRESS! I started eating this mineral-rich green leafy veggie in the 90s in New York City and have been hooked ever since. Why? It’s extremely bitter,  a bit difficult to get used to the tart flavor, but it’s extremely healthy and something about watercress lets you know it’s working for your wellness! Watercress is a green that loves you back! 

Watercress is a  cruciferous,  aquatic plant found near watery springs and streams that has been used for centuries as a medicinal plant since the age of antiquity. It was noted since the age of Hippocrates for successfully healing sick patients.  If you are looking for a high Vitamin K source, watercress is the answer with a whooping 85.0 mg in 1cup (INRtracker) and great for brain, blood clotting and bone health.  Looking for a high Vitamin C superfood, watercress is high in phytonutrients including antioxidants, and  immune boosting protection up to 48%  of Vitamin C daily allowance (2 cups of raw watercress).  How about Vitamin A? Watercress gives 44% of the daily recommended allowance.

Watercress contains more vitamin C than an orange, more calcium than milk, more iron than spinach and more folate than bananas (Horticulture Week). Watercress is a powerful antioxidant, nutritive to add to salads, greens and juices. Watercress can be eaten raw and steamed in many varied recipes as sides, main dishes and added to wraps and sandwiches.

Excellent Blood cleansing Phytonutrient Nutrient Rich Superfood 

An excellent free radical DNA blood cell cleanser and builder. Watercress is low in calories, cholesterol and saturated fat. It’s a great source of Protein, Iron, Copper, Folate, Panthothenic acid,  Vitamins A, C, D, K, E, B6, Thiamin, Riboflavin, Calcium, Magnesium, Phosphorus, Sodium, Maganese, Selenium and Potassium.  Watercress is an excellent source of Omega-3 Fatty Acids and Omega-6 Fatty Acids. Watercress increases Lutein and Betacarotene.

What’s Watercress Good For? 

  • Clear Glowing Skin
  • Strengthen Eyesight Health (cataract development)
  • Heart Disease and Cardiovascular Health
  • Reduces Risk of Cancer
  • Fights Inflammation
  • Increases Energy
  • Cleans Blood and Repairs Oxidative Red Blood Cell Damage
  • Helps Reduce Belly Fat and Weight Loss
  • Decreases Risks of Diabetes
  • Bitter Bite equals Cancer Fighting Nutrients
  • Fights Flus and Common Cold Symptoms
  • Preventative Nutrient against Asthma and Respiratory Infection
  • Great for Strong Thyroid Health




Watercress can be added to almost ANY food or recipe. Add to your favorite salad, throw sprigs into your smoothie or juicer and add fruit,  add to your sandwich or wrap, place into pasta or omelet, add into a raw or cooked soup, or saute watercress as a favorite side dish to your meal. 

Watercress Apple Juice: Water or Coco Water, Watercress, Spinach, Apples!

Watercress Apple Juice: Water or Coco Water, Watercress, Spinach, Apples!

Watercress Juice for Iodine, Detoxing the Liver and Inflammation 

1 bunch of Watercress

2 green or red organic Apples

1 Lime

Directions: Wash produce. Soak Watercress 1-2 hours  in 1 tablespoon of hydrogen peroxide to properly cleanse any parasites, or impurities. Rinse a few times. Peel lime.  Juice and InJoy!


Vegan Friendly Recipe

Vegan Friendly Recipes

Watercress + Avocado Simple-Salad Recipe

3-6 cups of fresh raw Watercress 

1 ripe Avocado 

1 tablespoon thinly sliced Red Onion 

3 tablespoons Cold Pressed Olive Oil 

4 teaspoons of Braggs Amino Acid 

1/4 cup of sliced Organic Red Apple


Directions: Place ingredients in bowl add olive oil and Braggs, stir and serve.


Steamed Watercress 

2-3 bunches  fresh Watercress

3-4 cloves Garlic

1/4 cup of Vegetable Broth

Salt or Braggs Amino Acid

2 tablespoons Olive Oil

Directions: Wash thoroughly. Steam or place in iron skillet or wok on medium heat. Add oil, then garlic until warm and browned. Add watercress and Braggs or salt. Steam and cook until leaves and stems are tender. Serve and InJoy!

Fitness Update, Fitness Programs, Nutritional Meal Plans, Fit Apps

Fitness Goal: Be Healthy, Feel Lighter, More Energy
Programs: 30 Day Vegan Challenge: May 6, 2015 – June 6, 2015
Initial Weight:
140 lbs, May 6, 2015
End Weight: 131 lbs

Fitness Goal: Cultivate Daily Fitness Habit 
Program Motivation: 30 Day Fitness Challenge

Programs: Hero’s Journey (30 Days), Cardio, 30 Day Yoga, Running, Sprints
Initial Weight/End Weight: Not Monitored, Not Recorded

Fitness Goal: Loose Weight, Tone Body
Program: 21 Day Fix Extreme
Initial Start Date:
 July 21, 2015
End Date: August 12, 2015
Initial Weigh In: 130 lbs
End Weight: 127 lbs

Current Plan 
Fitness Goal: Shred, Gain Muscle, Stamina, Strength, Endurance
Programs: 2nd Round – 21DFX and P90X (hybrid)
Initial Start Date: August 13, 2015
Initial Weigh In: 128 lbs


Progress CheckIn


August 15, August 16 Progress Pics, Toning and Building Muscle (see my sweat and baby muscles! lol)

Fitness Update, Fitness Programs, Fitness Plan Calendar, Nutritional Plan 

So I’m on Round 2 of 21DFX  AND I picked up or rather dusted off my copy of P90X! Years ago, I shamefully admitted that I wasn’t strong enough to finish or even attempt to follow along with the P90X routines!!!!! I remember saying to myself “one day I will get there!” I guess that day is today-right now. I’ve been doing the program with success and satisfaction. I love the program and laughed that it took me so long. Pike pushups, Banana Rolls,  no problem,   I’m in there! Wall Squats, One-Legged Wall Squats – I’m screaming,”Bring it on!” I get up, take a pause, bounce back, ready for more!

I’m sweating, I’m smiling, I’m sore,  I’m satisfied.   I can actually see transformation and gains! This  is exciting. My Calves are already getting rock hard! I see my Quads are becoming defined.  Traps and Shoulders, Arms and Biceps sculpting into view. Large and small changes everywhere.

Steps to Creating a New Improved Fitness Plan for My Wellness Goals
I updated my Fitness Plan and created a Fitness Plan Program calendar which I synced to my iPhone. I use this on the Beachbody site and add the P90X hybrid program manually. Since it’s a hybrid program that I created for this Round 2 of 21DFX it’s  different from the pre applied options on the site. So far this method is working out perfectly! I have the freedom to mix up the P90X exercise sessions at will if I choose to do so  and they compliment the 21DFX program perfectly giving me that EXTRA DYNAMIC GRIT I am constantly seeking. What girl doesn’t love a challenge?


Round 2 – 21 Day Fix Extreme Program


tony-bio-P90X-thumb (1)

P90X Program

Follow Up Routine – Keeping Tabs on My Daily Habits
Finally after these workouts, I want to eat for results and nutrition value AND crawl into a ball and sleep! Yeah, I worked that hard! I eat based on my Fitness Plan (i.e., goals), record my meals and snacks in my Nutrition Journal, then find a comfy spot to crawl into a little ball to Recover. Ready to do it all again, the next day! 2015-08-17 07-31-01

Modified Nutrition Plan: Sample Nutrition Journal using App (August 16, 2015)

Nutritional Plan Modifications – Vegan to Vegetarian -type
I’ve modified my Nutrition Plan from 1200-1300  calories or less doing 21 Day Fix Extreme  (21DFX) program  – Round 1-  to 1300-1500 calories (give or take 500-100 calories) doing Round 2 – 21DFX AND  P90X hybrid programs.  I have also included Sardines, Organic Eggs and very bitter Yogurt (Acidophilus, Bifidus, L. bulgaricus) for additional protein sources and omega fatty acids. Of course, I stick to my vegetarian staples like Spinach and Kale, Red Quinoa,  Chickpeas, Black Olives,  Certified Organic Tofu, and lots of Vegetarian meatless alternatives! But since I was lacking in serious protein deficits I added the above mentioned to help me increase my muscle production (faster)and achieve my Fitness Goals. The trade off is more mucus so I’m not sure how long I will choose to maintain the dairy (reduce it or eliminate completely) but for now I will see how my body responds to these variables. I plan the meals according to my workouts. If i have a hectic high calories workout I make modifications to my meals, for yoga and pilates days I adjust for lighter meals more greens less protein but I stay consistent on my greens, protein shakes, water intake, and supplements.

Brands iLike using for these Round 2 includes occasional Creatine from GNC.Staples include; Raw Spinach, Raw Almonds, Coconut Oil (Nutiva), Hemp Protein Powder (Navitas), Shredded Coconut, Vitamin C -EmergenC (post recovery).

Brands iLike  and using for Round 2 include occasional Creatine from GNC. Daily Staples include, Raw Spinach, Raw Almonds, Coconut Oil (Nutiva), Hemp Protein Powder (Navitas), Shredded Coconut, Vitamin C -EmergenC (post recovery).


Caloric Calculations and Keeping Daily Stats and Records – What and How?
I added my 21DFX and P90X exercise programs to the Exercise tab of the MyFitnessPal app. How? Since the app itself is in my opinion limited on the exercise database side, I had to do it myself. (A quick note, is great for keeping track of workout and gym plans and programs, but sucks on the nutrition functionality.) So…since I started with myfitnesspal app I figured I would continue with it and make my own adjustments.
Here’s How: I researched the specific exercises, duration (length), and calories burned using online tools to calculate projected caloric formulas based on my current weight. Which, by the way, went from 140 lbs in May  2015 to 128 lbs as of August 16, 2015. One helpful tool is this P90X website: P90X Calories Calculator. I can provide more how-to in another post.

Vegetarian + Vegan Protein Shakes, Smoothies and Homemade Milks
I  had a Facebook inquiry yesterday about the dangers of Carageenan in Almond Milk. I replied to the Brother that I do not buy or no longer purchase store brand Almond or Coconut milk. I stated this many times on Facebook but perhaps it didn’t translate very well. I had read a few articles on the risks of the sea moss carageenan causing cancer AND the marketing shams the companies producing Almond Milk providing very little almonds to milk production ratio’s worth the costs of carton of store bought milk. Since these issues both raised considerable concerns for me and my family I decided there and then to make my own and haven’t looked back. The irony is that I had just taken a pic of my almond milk and green protein just that morning prior to his inquiry on Messenger.  I will post another article on this issue and provide recipes for both Almond Milk, Coconut Milk and Vegan Protein Smoothies for Pre and Post Workouts. 


August 16, 2015



Daily Green Vegan Protein Shake


Typical 21 Day FX Meals & Earlier 21DFX Meal Plans
Using the 21DFX containers has been awesome. In the beginning of the program, they truly helped me to ‘cut’ my meal portions. Since I wasn’t at the ‘Very Active’ fit lifestyle I was accustomed to in my earlier fitness experiences, I had to actually learn how to cut down my eating to fit my fitness goals. 1st slim down, i.e., loose weight, then only then get ‘toned’ and then build muscle.  I did it this way because I wanted the look I was after and the results to follow in sequence. I tried (with a Trainer) I might add, to simply get toned but following his dynamic crossfit-bodybuilding-‘bulk up’ -slim down plan was chaos for me. I hadn’t learned the fundamentals clearly and it translated into a sometimes hit or miss meal plan and  gym results that I wasnt happy with. Doing it methodically and in sequence works better form me and I’m finding it effective,  faster, more powerful results. I understand it takes some learning to acclimate oneself to and some serious nutrition study and science. 


Earlier 21DFX Foods for Round 1 following a 1200-or less Caloric target plan.

Earlier 21DFX Foods for Round 1 following a 1200-or less Caloric target plan.

Since I record my daily meals and snacks I’m aware of how many calories the Coconut Milk, Coconut Water and Almond milk contain including Fats, Sugars, Sodium and other Vitamins and Minerals I keep mental note of for overall health and wellness. I go for Complex Carbohydrates, and Healthy Fats, but  I also watch and take note at how foods effect and transform into muscle and Energy!  I am constantly researching and taking notes. Learning new things is my daily mantra!

Make Modifications + Adjustments When Necessary – Turn “Problems” to Solutions
For instance I will share a pic of some ‘early’ eating in my 1st round of 21DFX .
The granola pic is one breakfast I have modified in Round 2. Why? Sugar and Fat content!
I watch how many glasses of Coconut and Almond Milk I consume, and I don’t or rarely use the dried cranberries , raisins, or “high sugar” fruit. I have almost entirely omitted bananas due to high sugar content. Bananas are high in Potassium and are  great for metabolism and source of electrolytes for the body especially during or after workouts when the body sweats out water and minerals. How can you solve this physiological biological need? Solution,  Drink Coconut Water instead! Coconut water is isotonic, nutrient dense, superfood that helps the body to heal and maintain welleness. 1-cup  of coconut water contains 600 milligrams of potassium, essential electrolytes including minerals, and vitamins.



What I modified and substituted: In Round 2 -21DFX, I add half a cup of bitter yogurt, 1 color container of organic granola, fresh cherries or blueberries, NO dried berries, NO banana, or if I can splurge on sugar,  only half a small banana. When your goal is to get shredded you do not want high sugar variables in your ratios of Carbs,  Fats, Proteins, (Sugars) totaling your  daily Calories. In my Breakfast meal with the granola, banana, Understanding these ratios are key to getting the results you desire. 


Typical Organic Cold Cereal Breakfast for Round 1 – 21DFX. I have omitted adding dried cranberries and bananas due to high sugar content in Round 2.


Real Life Case and Point – Learn From Your Past and Make Adjustments that Serve You!
Although “healthy” with organic ingredients, the typical breakfast pictured above would look something like this in actual calories, and ratios.  And remember this is ONLY breakfast and projections!

Breakfast – “Healthy” Calories Carbs Fat Protein Sodium Sugar
Cherries – 9 cherries – Fruit Cherries, 9 cherries 39 10 1 1 0 8
Home – Organic Banana, 1 medium banana 110 29 0 1 0 15
Homemade – Almond Milk, 1 cup 218 7 19 8 0 2
Cascade Farm Organic – French Vanilla Almond Granola, 1 cup 360 64 9 7 150 22
Dried cranberries – Dried Cranberries, 0.25 cup 130 33 0 0 10 28
Add Food

Quick Tools – TOTALS
857 144 29 17 160 75

Sugar at 75 grams already at your Breakfast meal is astounding and puts you at a -4 total sugar for your entire day!!!! It’s eye-opening when you finally put your meals to numbers. The “I cant figure out why I’m still not seeing results” mantra becomes VERY- VERY CLEAR! When you can actually see the data and science behind the words your plan becomes  very, very clear. Of course these numbers are estimated values and projections, but keeping track as closely as possible ensures more control over the outcome of your results then winging it any day of the week! Keeping your Goals doable, measurable and achievable. 🙂

The above sample breakfast can be modified many times over. One way might look like this with the almond milk swapped out for 1/2 cup of Fage Yogurt, NO  Banana,No dried fruit cranberries, 9 or so Cherries Fresh or Blueberries, and 1 cup Granola this can be 1/4 cup as well  which would further modify these variables.

Breakfast (Modified 1) Calories Carbs Fat Protein Sodium Sugar
Cherries – 9 cherries – Fruit Cherries, 9 cherries 39 10 1 1 0 8
Cascade Farm Organic – French Vanilla Almond Granola, 1 cup 360 64 9 7 150 22
Fage (Fage Usa Dairy Industry, Inc – All Natural Nonfat Greek Strained Yogurt, 113.5 g 65 5 0 12 43 5
Add Food

Quick Tools – Totals
464 79 10 20 192 35


A strictly Vegan version might look like this table below. Modifying the Fage Yogurt for Homemade Coconut Water or Milk and adding Raw Pumpkin Seeds (Pepitas).There are countless ways to adjust your Meal plans to get the variables and results you seek. AND you can use the 21 Day Fix Container System to further cut your calories and loose the weight properly, safely and effectively. Because it  Works! 

Breakfast (Modified 2) Calories Carbs Fat Protein Sodium Sugar
Cherries – 9 cherries – Fruit Cherries, 9 cherries 39 10 1 1 0 8
Cascade Farm Organic – French Vanilla Almond Granola, 1 cup 360 64 9 7 150 22
One Coconut Water – Coconut Water, 1 cup 44 10 0 0 44 8
Pumpkin Seeds – Raw Pumpkin Seeds, 1 tbsp(s) 18 2 1 1 1 0
Add Food

Quick Tools – TOTALS
461 86 11 9 195 38

***Remember, these are  Breakfast Meals post workout. I often add (and input into this app) a PreWorkout Green Protein Shake and follow up with a Post Workout Green Protein Shake. In the case of expending -500 calories or more on workouts I add a second smaller meal or snack. To speed up recovery time and fuel metabolism and body function. I may expand to having smaller meals every 3-4 hours until bedtime as my workouts turn into training. I’ve even learned what to snack up on for better results! 😉


READ, READ, READ! Never take My Word for It! Read, Research and Empower YourSelf
If I may further add with a little research, I found this article to be ‘most’ helpful to better innerstand the Carb-Fat-Protein-Sugar Ratio!

We’ve heard it all before, “carbs are the enemy.” Well, not really. Completely slashing your carbohydrate intake will certainly help with dropping the pounds (and fast) but you’ll also be left feeling cranky, tired and lethargic. “Carbs are essential for life as our brain and CNS require them continuously to work properly. Restricting carbs completely will allow for any muscle mass to be metabolized to provide us with energy,” says Tim McComsey, a trainer, dietitian and correspondent to HUMANFITPROJECT. It all comes down to using them correctly, not cutting them completely. “To get lean, a balance of the right amount of carbs first thing in the morning and after workout is ideal,” he says.

~ From 

Loosing weight, Getting Fit, Shredded, Maintaining Health and Wellness is a Science
And you best get up on your reading, research and learn as much as you can.  Never rely on someone else to ‘tell’ you what to do or how to to it, but seek that information for yourself as a means of Empowerment, Wisdom and Knowing. Stay Open to new information and new ways of doing things. Modify and Improve whenever you can. Stay focused, motivated and inspired and I promise you the sweat and tears will be worth it. You are creating and transforming. (Okay Im starving! haha )


InLove, Respect and Power! 





Aware of Subtle Energies  + Cleansing Strategies 
It’s been a while since I’ve posted an update or fitness motivation! August has been busy so far! It’s back to school (yeah!) And things are moving fast! I awakened at 1 am this morning with a knocking I thought I was late getting my daughter up at 4:30 – 5am only to find I had been ‘dreaming’  that woke me up? Immediately after my dog started having ear fits and I felt helpless watching him in a kind of agony. Naw, I went into Sage mode cleansing corners, blessing and casting out lower vibration energies with salt water. It must be the Creole Native Indigenous in me! I was like a Lioness and right back up at 4:45 am to wake up my daughter and then walk her under the predawn Moon and Stars! It was gorgeous out there in the cool breeze! Just magical! 



I’m still in the Vegetarian Vegan zone although I’m tired of tofu right about now lol and ready to explore other power packed high protein vegetarian meals for athletes and workout enthusiasts! I’ve been keeping a beautiful Fitness and Nutrition journal including detailed notes on moods, behaviors and ‘details’ of my journey but it hasn’t been longer than 30 days as of yet so I’m steadily trekking along and building. I’d like to finish my year with this Journal consecutive and consistent!

Significant Changes:  Menses Flow and Energy Balance
During my menses I’m usually side tracked and thrown off balance with my fitness but so far I’m on task, consistent and feeling pretty good accept for the first 2 days I felt really weak! Being Vegetarian has its advantages my flow is less heavy and I’m much more sensitive to subtle energies and bullshitters I can see, feel and sense them a mile away no matter who it is or what form it comes. I immediately transform into my Warrior Goddess ready to protect AND strike blows!  Full Kali Sekhmet mode 😉 so beware! (not speaking to the righteous of heart and good willed) lol For the ‘others’ I know you know i know who you are! 😉 Stay in your lane, I see you!


Fitness Coaching Consideration: Assessing my Goals Finding my Formula 
One of my fitness group coaches has asked me if I considered being a Beach Body Coach myself (wide-eyed expression), he keeps calling me out as a “role model” and “disciplined” in the group. I have noticed that my consistent double-workouts (often triple workouts) and strict nutrition plan (action) has placed an impression and increased daily workouts and detailed nutrition comments among the female members. For myself,  I’m a bit disappointed, however that I am not always in keeping at my 1200 Caloric Goal even with the increased workouts! Although, Im actually in my Daily Caloric Target Range I feel  I would have faster results being MORE disciplined in this area!!!  I found that when I worked out more if I didn’t eat more I felt weaker and less productive during my sets!  Therefore, I’m using my Fitness and Nutrition Journal to assess what I’ve been doing right, wrong and make improvements for better results. I’m open to see where higher vibrations take me on this journey!

This learning curve is pretty fun to learn and explore! 🙂

seeing small gains keeps me motivated to stay on task

Seeing small gains keeps me motivated to stay on task– on my Nutrition and Fitness Plan! 

For the most part, I like to inspire and raise the bar if I can,
whenever I can,whatever form that shows up!
That’s just part of why I’m here on this planet right now!
~ Ria Sweetraw, NaturalSelfGoddess

That’s just part of why I’m on this planet right now! (And its a “blissing” – so much appreciation, love and fortitude!) When you don’t see me on facebook or blogging I’m in deep internal meditation and contemplation. I do things but may not post or feel the need to constantly post my actions, thoughts, whereabouts, lol. Say in 2008 – 2010 I was a social media addict but this cycle of my life I praise “doing more and talking less.”  I realize I’m so much like the Moon with its ever changing cycles,  I fully accept myself. As much as I am in front of and exposing my self Sun Kissed in the same breath or rather exhale I’m seeking solitude in Nature to be still, hidden and deeply within. Perhaps this comes across as aloof or distant to those seeing me from outside or with little understanding to this way of being. I learned to see it as Natural as the Sun Moon interrelationship and cosmic dance. My balance of Sacred Masculine and Divine Feminine within the Self finds centeredness in this process of being.

Openness and Candor: Maat is my ONLY way (444)!
I’m also probably the ONLY woman in the fitness group to openly talk about and factor in the Menses part of fitness that women experience. Forget about whether its taboo or politically correct more importantly is it exactly what I’m feeling and experiencing right now so why should I feel ANY embarrassment, hesitation, or social restriction from expressing my attitude, feelings or assessments based upon this physiological biological chemistry within my body?  I dont! So I honestly express and factor this into my comments and discussions (period). (pun intended) guess that’s the open honest frank Sagittarius in me! 😉

Angeli Di Luce by Toni Taylor (Maat Cosmic Natural Energy)

Angeli Di Luce by Toni Taylor (Maat Cosmic Natural Energy)

Typical Green High Protein Breakfast Smoothie and Vegetarian Dinner 

lunch_riasweetraw_8-5-15_21DFE_group tofu_fun_dinner_riasweetraw_8-5-15_21DFX_small

I usually opt out for Quinoa but had Jasmine Rice instead since I made some for my daughter’s meal! I will post more recipes and menus this weekend! Until then
Carpe Diem in God/dess Flow!

Day 6: ♥ Fitness Holiday July 4th!

Want to loose Belly Fat and Burn Calories Fast?
According to research (Colorado State University) you can burn an extra 200 calories by doing just 2.5 minutes of sprint intervals!

Day 6! InJoy your 4th, Eat Clean and Travel Safe! 

fitness_mindovermatterpicHappy 4th everyone! Now that you’re prepping for that epic barbecue or on the road to your family’s remember to ‘eat clean’!

Sprinting for the Fastest Calorie Burn

Sprinting is so awesome! I didn’t find out until last night just how effective these interval exercises truly can be. After doing them in the early morning, about half way through my day I noticed I felt and looked different. I could actually see my belly fat disappearing! This has been the most difficult area of my body to reduce fat. True I’ve been in full submission of my nutrition plan – no bread, no sugary snacks, no late night eating! But this fast? I was amazed at how I felt almost instantly after doing the Sprint – Jog and Hills intervals.  So I started to investigate, here’s what I found!

FloJo, Olympic Athlete.

FloJo, Olympic Athlete.

Fact: You can burn more calories doing intervals of jogging and sprinting then a full class of regular yoga! Want to reduce belly fat and get lean muscle- Sprint!  According to research (Colorado State University) you can burn an extra 200 calories by doing just 2.5 minutes of sprint intervals.  

This is what a sprint interval looks like:

  • 30 seconds of full-on sprinting
  • 30 to 90 seconds of jogging or walking


More Ways to Burn Calories! 

Stair Run – Build endurance, stamina, this High Intensity Total Body Workout 

Credit. Health Fitness Expert.

Credit. Health Fitness Experts.

Don’t have enough time to exercise? Try Stair Running for 10 minutes a day! This exercise builds muscle,  builds endurance, sheds fat and tones your entire body! You can burn almost 100 calories walking up the stairs for 10 minutes, or almost 200 calories running up the stairs for 10 minutes.

For a more accurate body weight, height, age calculation  go here! According to this calculation I can burn 753 calories in 1 hour with Stair Running training.

Swimming – Hands down swimming is ‘the’ elite, most effective form of exercise overall!

For weight loss and toning, swimming is the best cardiovascular exercise recommended by doctors to reduce obesity and gain a full body workout.  You can get healthier faster, shed belly fat, tone more muscle groups simultaneously, increase endurance and strength! You can burn 500 calories in 1 hour of swimming. Tip, the Butterfly stroke burns the most calories at about 750 calories for 1 hour training. The only kickback is swimming may increase your appetite so eat low sugar, whole foods with lots of healthy leafy greens and whole grains!

Jumping Rope – For quick weight loss and upper body toning! 

woman-jumping-ropeTrying jumping rope if you want to loose weight fast and tone your upper body in a quick, portable, fun way.
Remember those jump rope days as a kid out on the play ground for hours at a time? Okay so jump rope training nowadays is way more complex then our kiddie days but it’s well worth the time and investment in practice! You can burn 100 calories in 1 – 10 minute jump rope session and 1,000 calories total a week in practice! 

Top Vegetarian and Vegan Meals for the 4th of July! – Train Mean and Eat Clean!

I found some rocking vegetarian and vegan meals to prepare for this 4th! Injoy some of these guilt-free, power-packed nutritious meals.

Really Awesome Black Bean Burgers

Really Awesome Black Bean Burgers.

Really Awesome Black Bean Burgers.

You can still get in your holiday burger with these beautiful healthy alternatives. Black bean burgers can serve you up to 10 grams of protein per burger and up to 115 calories.  Try this Black Bean recipe.

Simple Grilled Potato Salad

Simple Grilled Potato Salad.

Simple Grilled Potato Salad.

Bored with regular potato salad, try this grilled potato  salad recipe.

Vegan Kale Ceasar Sald with Chickpea Croutons

Vegan Kale Ceasar Sald with Chickpea Croutons.

Vegan Kale Ceasar Sald with Chickpea Croutons.

What’s not to love about kale and chickpeas? Add these together in this recipe for the full benefits of a healthy dose of vitamin K, iron, protein and more! Get Vegan Kale Ceasar Salad and Chickpea Croutons recipe!

Sweet Potato Biscuits

Sweet Potato Biscuits from KBlog Lunchbox.

Sweet Potato Biscuits from KBlog Lunchbox.

Indulge a little with these baked favorites. Get the Sweet Potato Biscuit recipe!

The Ultimate Guacamole

Cinco De Maya Quacamole.

Cinco De Maya Guacamole.

Avocado is a “good” fat fruit that offers great weight loss benefits. Try this Cinco De Maya Guacamole recipe!

Raw Berries and Cream

Raw Berries & Cream. Choosing Raw.

Raw Berries & Cream. Choosing Raw.

Simple and tasty with super healthy antioxidants. Get your Raw Berries and Cream recipe!

Watermelon Sangria

Watermelon Sangria.

Watermelon Sangria.

Cool down and heat up with a watermelon favorite! Add this Sangria recipe to the mix. Get this Watermelon Sangria recipe!

And remember Freedom isn’t Free! Have the Best Day Ever!




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Dr. Sebi’s Electric Food List

“One must consume life
to maintain and sustain itself
-not Death.”
Dr. Sebi

Download a Free Copy  of The Dr. Sebi Alkaline Nutritional Guide or scroll below to see the Dr. Sebi’s Approved Nutritional Food Guide List with new updates (May 2018)

Who is Dr. Sebi – The Man who “Cures All Disease”

American Rapper and Actor, Common paying tribute to Dr. Sebi.

American Rapper and Actor, Common paying tribute to Dr. Sebi.

If you’re truly into “Natural,” “Organic” nutrition and lifestyle you’ve probably  pretty much read and studied over a dozen healers, modalities, theories, philosophies, schools of thought that pertain to your health. This lifestyle is an ongoing search and adjustment to what works best for you  and how you can maximize the benefits of your lifestyle choices. I started out over two decades ago with Back to Eden (Kloss) and Michael Tierra, Dr. Lliala Africa, Queen Afua, Dr. Gabriel Cousens, Dr. Royal Rife, and Dr. Gerson, and David Wolfe, to name a few. I studied with many of these healers and their modalites.

One healer that seemed to miss my health radar until just a few months ago is Dr. Sebi. This man is known for curing many forms of Cancer, AIDS, Paralysis, Diabetes, Blindness, Sickle Cell,  and so much more. He is also known to have won a very powerful yet mostly unheard of New York court case where he was indicted  by the  Attorney General of New York  for claiming to “cure all diseases.” October 1, 1988 this Guru Healer once called a “pseudoscience, quack” healer was found not guilty for his claims of “curing all diseases.” Although he practiced medicine without a state license, and sold herbal remedies not approved by the FDA, Dr. Sebi, won one of the most important health related court cases in American medical history.



What is Bio Mineral Nutrition?

Songwriter Erykah Badu and Dr. Sebi

Songwriter Erykah Badu and Dr. Sebi

Dr. Sebi, also known as Alfredo Bowman, a non-educated man  of Honduras, started his healing journey by curing himself of asthma, diabetes, near blindness, and impotence with the help of a traditional herbalist in Mexico. He has since moved his practice from the United States to open and operate in Honduras.  The URSHA Research Institute in Honduras is humble village complete with acres of fresh, live and organic fruits, vegetables, herbs, spices and grains including cannabis. The institute even has highly charged water that increases PH levels and can cure chronic skin diseases via the Integumentary system.



Discern your choices of Vegetable, Fruits, Grains, Herbs and Spices.

Discern your choices of Vegetable, Fruits, Grains, Herbs and Spices.

What makes Dr. Sebi’s methods set apart from allopathic medicine, traditional Chinese medicine and other healers? The way he sees nutrition! According to Dr. Sebi most foods we have eaten have been artificaily introduced into our nutrition program. Let us suppose that most of us are already aware that a typical American diet is SAD, let us further agree that  so called culturally based African American diet is riddled with toxins, saturated fats, excess salts, and sugars that cause diabetes, high blood pressure, hypertension, glaucoma, cancers, and more. What if according to the methods of Dr. Sebi these foods were not even a natural part of the “natural” food pyramid because hybrid food are not genetically compatible to our  DNA and cellular body system. Dr. Sebi’s states that in order for the body to be free of all disease we must consume non-hybrid foods that contain” bio mineral” “intracellular” alkaline foods .

fruits-and-vegetablesHe further states that all diseases are really only one disease causes by excess mucus in the body; if one has glaucoma or poor eyesight then there is a excess mucous in the eyes, if one has fibroid cysts there is excess mucus in the reproductive system, and so on. Seeing dis-ease in  this way not only simplifies pathology, but empowers the healing process.  One would fast, release the body of excess mucus and feed the cells whole bio mineral foods and thus cure any and all disease.


USHA Herbal Research Institute, Honduras

USHA Herbal Research Institute, Honduras

“This brief, but concise illustration will reveal our premise and methodology to be consistent. According to Western medical research, diseases are a result of the host being infected with a “germ”, “virus”, or “bacteria”. In their approach in treating these “infestations”, inorganic, carcinogenic chemicals are employed.

Our research immediately uncovers flaws in their premise through basic deductive reasoning. By consistently utilizing the same premise and methods, they have consistently yielded ineffective results. In essence, in the 400-year tradition of the European philosophy of medicine, their approach in treating disease has yet to produce any cures.

In contrast, as we examine the African approach to disease, it diametrically opposes the present Western approach. Specifically, the African Bio-mineral Balance refutes the germ/virus/bacteria premise. Our research reveals that all manifestation of disease finds it genesis when and where the mucous membrane has been compromised. For example, if there is excess mucous in the bronchial tubes, the disease is Bronchitis; if it is in the lungs, the disease is Pneumonia; in the pancreatic duct, it is Diabetes; in the joints Arthritis. All of the African Bio-mineral Balance compounds are comprised of natural plants; which means its constitution is of an alkaline nature.

This is important- and instrumental in our success in reversing pathologies- because disease can only exist in an environment that is acid; thus it is inconsistent to utilize inorganic substances when treating disease because they are of an acid base. Only consistent use of natural botanical remedies will effectively cleanse and detoxify a diseased body, reversing it to its intended alkaline state.

Lisa Left - Eye Lopez, prior to accidental death, she stated she was going to tell the world about Dr. Sebi's Healing.

Lisa Left – Eye Lopez, prior to accidental death, she stated she was going to tell the world about Dr. Sebi’s Healing.

Our system of nutrition goes even further. In addition to removing the accumulation of years of toxins, the African Bio-mineral Balance replaces depleted minerals and rejuvenates damaged cell tissue eroded by the acid, diseased state. The primary organs of elimination are the skin, liver, gall bladder, lymph glands, kidneys and the colon. If all toxins are eliminated from the above mentioned organs they will be recycled throughout the entire body, manifesting disease. Eventually the body breaks down in the weakest organs due to its inability to dispel the influence of toxins. The colon is the most important organ and must be cleansed by detoxifying before any disease can be reversed. If only the colon is cleansed and detoxified the other major organs with be left toxic and you will still have disease in the body.

It is with Dr. Sebi’s intra-cellular dextoxifying cleanse that each cell in the body will be purified. The body will then rebuild and rejuvenation will take place. Dr. Sebi offers the Bio-Mineral Therapy which is a natural vegetation cell food. A living substance which nourishes the body and detoxifies at the cellular level.” 

Dr. Sebi’s Approved Alkaline Nutritional Food Guide

“The State of New York Supreme Court classified our products as “natural vegetation cell food” in 1988. As a result, when you take them you will have fed your cells and will not have much of an appetite.”

[note: updated may 18, 2018] 


Dr. Sebi says, “Avoid using a microwave. It will kill your food.”

  • Amaranth greens – same as Callaloo, a variety of Spinach
  • Avocado
  • Bell Peppers
  • Chayote (Mexican Squash)
  • Cucumber
  • Dandelion greens
  • Garbanzo beans
  • Green banana – [Removed]
  • Izote – cactus flower/ cactus leaf – grows naturally in California
  • Kale
  • Lettuce (all, except Iceberg)
  • Mushrooms (all, except Shitake)
  • Nopales – Mexican Cactus
  • Okra  [Added back]
  • Olives
  • Onions
  • Poke salad – greens
  • Sea Vegetables (wakame/dulse/arame/hijiki/nori)
  • Spinach  [Removed]
  • String Beans  [Removed]
  • Squash
  • Tomato – cherry and plum only
  • Tomatillo
  • Turnip greens
  • Zucchini
  • Watercress
  • Purslane (Verdolaga)


Dr. Sebi says, “No canned or seedless fruits.”

  • Apples
  • Bananas – the smallest one or the Burro/mid-size (original banana)
  • Berries – all varieties- Elderberries in any form – no cranberries
  • Cantaloupe
  • Cherries
  • Currants
  • Dates
  • Figs
  • Grapes- seeded
  • Limes (key limes preferred with seeds)
  • Mango
  • Melons- seeded
  • Orange (Seville or sour preferred, difficult to find)
  • Papayas
  • Peaches
  • Pear
  • Plums
  • Prickly Pear (Cactus Fruit)
  • Prunes
  • Raisins –seeded
  • Soft Jelly Coconuts
  • Soursops – (Latin or West Indian markets)
  • Tamarind –  [Added]


  • Amaranth
  • Fonio
  • Kamut
  • Quinoa
  • Rye
  • Spelt
  • Teff
  • Wild Rice
  • Black Rice [Removed]

Natural Herbal Teas

  • Allspice [Removed]
  • Anise [Removed]
  • Burdock
  • Chamomile
  • Elderberry
  • Fennel
  • Ginger
  • Lemongrass  [Removed]
  • Red Raspberry
  • Tila

Spices and Seasonings

Mild Flavors

  • Basil (Sweet Basil)
  • Bay leaf
  • Cloves
  • Dill
  • Marjoram [Added]
  • Oregano
  • Parsley [Removed]
  • Savory
  • Tarragon

Pungent and Spicy Flavors

  • Achiote
  • Cayenne/ African Bird Pepper
  • Coriander [Removed]
  • Cilantro [Removed]
  • Cumin [Removed]
  • Onion Powder
  • Habanero
  • Sage
  • Thyme

Salty Flavors

  • Pure Sea Salt
  • Powdered Granulated Seaweed (Kelp/Dulce/Nori – has “sea taste”)

Sweet Flavors

  • 100% Pure Agave Syrup – (from cactus)
  • Date Sugar
  • 100% Pure Maple Syrup – Grade B [Removed]
  • Maple “Sugar” – from dried maple syrup [Removed]

Nuts and Seeds – (includes Nut and Seed Butters)

  • Hemp Seed [Added]
  • Raw Sesame Seeds
  • Raw Sesame Tahini Butter
  • Walnuts
  • Brazil Nuts [Added]
  • Hazelnuts [Removed]
  • Pine Nuts [Removed]
  • Raw Almonds + Almond Butter [Removed] 


  • Olive Oil (Do not cook)
  • Coconut Oil (Do not cook)
  • Grapeseed Oil
  • Sesame Oil
  • Hempseed Oil
  • Avocado Oil


Additional Notes:

  • Drink 1 Gallon of Natural Spring Water Daily
  • No Animal Products, No Fish, No Hybrid Foods, No Alcohol
  • Avoid using Microwave as it will “Kill your food”
  • “No Canned  or Seedless Fruits”

Resources and full notes visit:


Note to my Beloved Human Family:
This food list is from the Dr. Sebi Nutritional Food List per his website and not fabricated or made up by me or any member of my Team! With Love and Healing to the Human Family and Highest Respects  and Love to the late Great Ancestor Healer Dr. Sebi (We Love You!)

One Love! Health, Wellness and Empowerment,




Recipe: Vegan Collard YUM Wraps

I’m not much of a “recipe” cook as I am a creative-type “feely” cook. I pinch and dab and dribble seasonings and use coffee and tea cups for measuring. Something about the magic in the kitchen that I love, but I’ve been asked to create a space for recipes as a way of sharing so here are my preliminary attempts which I’m sure will be refined as I continue to grow and expand my own consciousness and ‘how-t0’! Hope you Injoy! ~ InLoVe ❥ Ria

Vegan Collard YUM  Wraps – (V+GF) – Raw Food

This is an surprisingly amazing snack that quickly turns into a meal. It’s so rich in vitamins
it begins to fill you up its so satisfying! Live Foods RAWk and Taste so scrumptious!


Wrap Ingredients

1 Organic Collard Wrap
1/4 Avocado mashed
1/4 cup carrots can replace with Quinoa
1/4 cup raw beets
1/4 cup zucchini
1/4 cup chopped or diced organic tomatoes
thinly sliced red onion
a dash of sprouts

I quickly learned there is an art form to wrapping this collard. So you may want to search a tutorial just to make sure you get it right the first time.

Lay your collard with the inside facing up toward the sun. Note the wrap outer part will be the outer leaf.

Spread the avocado on the inner leaf, then carrots, beets, zucchini, and tomatoes, thinly sliced onions and lastly the sprouts.
Begin to wrap.

Thai Asian Sauce Ingredients

Organic Curly Kale
2 1/2 tbsp Organic Peanut Butter
2 1/2 tbsp Tahini Butter
1 tsp olive oil
2 tsp Maple syrup
1 1/2 tsp Braggs Liquid Aminos
2 tbsp Rice wine or Raw Apple Cider Vinegar
1/2 tsp Ginger
a pinch of garlic powder or raw garlic
a squeeze of Fresh orange

Wash all your veggies carefully without bruising
Chop organic kale and place in bowl.

Blend in Vitamix your organic peanut butter, tahini, maple syrup, rice or apple
cider vinegar, ginger, salt and pepper to taste. Whisk in the orange squeeze. Allow
to sit for better flavor.

Pour Thai Asian Sauce over cleaned and chopped kale. Add sliced carrots (optional). Let this stand
and marinate for about 10-15 minutes. InJoy!


When I decided to make this recipe I sought out something easy to present as a Live RAW Food Demo at the Evan’s Towne Center Farmer’s Market. I was so nervous because it had been forever since I had presented anything or was ‘center’ stage. It was the most beautiful day and I had rushed after work. Things fell into place and everyone flocked to the table!


What a  pleasant surprise to find this was a smashing success. There were questions about ingredients which grew into organic farming, and coops, if I taught classes.naturalselfgoddess_recipes_v-collardwrapraw_3


This is the part where your wrap skills come in handy, so prep with some videos. I will at some point remake this hit and add my own video how to wrap collards (rainbow chard is another favorite for wrapping raw wrap sandwiches). Either way it’s amazing and for those who are not vegan or like raw this dish will shock the skeptic into having a second serving, even the kids love it!