Dr. Sebi Interview – Biochemistry of the human body and the healing journey

This is an amazing interview with Dr. Sebi about the biochemistry of the body, his healing journey, and the ways to heal the body from any dis-ease! It’s very insightful as Dr. Sebi breaks down the healing of disease using chemistry,  electric herbs and abstinence from starch, milk and meat…  🙂 InJoy! ~ Ria (Daria)




RockNewmanShow. (2015, October 23). Dr. Sebi on The Rock Newman Show. Retrieved from YouTube: https://youtu.be/Qx6_073GDkQ



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. http://doi.org/10.1155/S1110724304407013

BerryLiscious Smoothie – RAW JUICE LOVE!









This recipe is


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


Finding Treasures in Your Local Market

Local Markets are Amazing Finds

It’s 3 am and I am sipping on an eclectic array of African seeds I purchased this weekend while searching for a liquor store for my Ancestors.  The later I’m sure sounds anything but normal but as in most African-centered religions or those by way of the Far East offerings of fruit, liquor,  and other human delicacies are a close familial tradition of thanksgiving to Ancestors, the Dead and in truth the Immortal.  So in my liquor hunt as the only spirits I indulge in are often watered down almost koolaide sweet Moscatos. I refrain from harsh liquors, alcohols and other substances that may alter my consciousness not for any religious restrictions. I am not religious. I’ve just always been ‘different’ kind of close to the Earth, sensitive to energy and the metaphysical phenomena. Those gifts I’ve had all my life quite naturally so I always figured why mess with what is natural?  –So it was no surprise to find in the far right corner from the liquor wholesale store images of hookahs that caught our attention. It was as if the Ancestors were leading the way! Right next door there was this local market!

Local Market Treasures Foods, Medicines, Incense, and More!

Local Market Treasures
Foods, Medicines, Incense, and More!

Herbs, Spices, Seeds, Fruits and More

There in that corner was a treasure trove of Ancient African, Indian and Middle Eastern seeds, spices, incense,  figs, cashews,  the most interesting short brown basmati rice,  shelves of curries, cumins, corianders, chutneys, peppers, cinnamons,  dates, dried apricots, more rows of incense and Ayurveda medicines! I was like a kid in a candy store, like my herbalist days at Howard on Georgia Avenue in the Blue Nile seeking the Elders advice. But this time with all that excitement, I let my “Instincts” do the choosing. I found the infamous Black Seed Kalonji  oil, Argan oil from Morocco, Tea Tree, Eucalyptus, Neem oil, Neem powder, Neem toothpaste- (exhale). I was in awe of all the herbs and medicines I knew and the prices that seemed not only reasonable but especially non-gmo! Boom what a subtle treasure, i thought!

The Sum of Me In Kind

In this small very Southern town, the absence of Ethiopian Merkatos, African markets, Bodegas and Botanicas, and other international stores I have felt quite isolated from real culture. I never knew just how diverse and global I grew up. My lifestyle consisted of many different people from ALL walks of life; artists from Spain who played Cuban and African drums,  decedents of ancient Mayans from Guatemala, Senegalese and Malian griots and dancers, Jamaicans, Eritreans and Ethiopians, Orthodox Greeks, families from Poland, Germans, Italians, of course aristocrats from France, not to mention the islands of every colonized tribe.  I am truly a Rainbow Daughter feeling kinnected to the many, regardless of racial and tribal differences. And it’s evident in my food choices! The fact that I have a real preference for Nag Champa incense (Satya Sai Baba) version. Or that  I’ve been chewing Fenugreek seeds for over 20 years had me in a kind of awe. I didnt grow up on these spices, these Mediterranean -Ancient Egyptian- old African  foods that I cherish and I love! I re-introduced myself to them when I became a yoyo Vegetarian many years ago.  Finding these spices in this traditional market allowed me to see aspects of my life journey. And I am thankful!

Grasping the NOW + Living In  It! 

I meant to share (post) over the weekend. I am learning to live more in the NOW then to try to overthink and orchestrate some marketing or blog type strategy. Social media is a phenomena I choose to indulge in ONLY in a way that allows me the Zen-like freedom if that can exists harmoniously. I’d rather be True to Self, Authentic, and Be Inside the Moment as it happens! If I can share these feelings, passions, ideas, moments with you – I will do so and allow for greater more intense expression, that is real and close to my heart.  Less thinking, and rethinking, less pretense!  There is so much I have held back for years! It’s the right time to simply be all that I am – no matter how contradictory I may seem. My day consisted of Working Out, then editing  @Home Fitness videos where I’m envisioning myself transforming into my favorite Superhero and secretly sharing with a few Fitness Trainer friends how much I’m feigning for the Gym meanwhile I’m sipping on Cardamom and Fennel seeds thanking my Ancestors and realizing WE are all forever eternal in this Cosmic Dance of life, death and rebirth.  I am inspired by beauty, by art, by spontaneity as well as deep thinking and blueprints.
And Loving this creative messy, tacky fumbling learning wrapped inside of wisdom and deep compassion is joy! So much Gratitude + Love ~ Ria Sweetraw Takharu  🙂

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!

Tuesday Motivation+Love!

Just a little soft push to remind you to build your ‘Team’ wisely
choose truly supportive progressive people who have your best interest at heart
mediate on sincerity, truth, courage, honesty, fortitude, confidence, victory, abundance!

And get to WORK on your dreams, your goals, your tasks, your fitness, your life!


Push YourSelf!


Have Confidence in YourSelf!



Self Trust is the Secret of Success!Famous-Confidence-Quotes-with-Images-Confident-Pictures-Photos-Self-trust-is-the-first-secret-of-success.-Ralph-Waldo-Emerson

And most of all Remember to be InLOVE with YourSelf (and Others)!

InLove  Ria



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!



screenshot-www.myfitnesspal.com 2015-08-17 07-31-01

Modified Nutrition Plan: Sample Nutrition Journal using MyFitnessPal.com 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, Bodybuilding.com 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.


Source: AscensionKitchen.com

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 MensFitness.com 

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!