As of late, I’ve had the worst time trying to come up with topics or even video footage to upload to my YouTube channel.  It wasn’t until I took a look at some previous footage that I got the idea to showcase my version of making my favorite crisp and crunchy mixed green salad.  I realize it’s not an earth-shattering recipe but it does show what I’ve been eating so take a look for yourself.

To make this article even more helpful, I’ve taken the extra steps to provide the benefits of some of the fruits and veggies listed in this salad. (See ingredients below)

Ingredients: *Select as many organic veggies as possible to really taste what nature offers.

  • Curly Mustard Greens
  • Dino Kale
  • Curly Kale
  • Collard Green
  • Spinach
  • Red, Green, Yellow Bell Peppers
  • Red Onion
  • Roma Tomatoes
  • Cucumbers
  • Lemon or lemon juice
  • Orange Bell Pepper (optional)
  • Carrots (optional)
  • Chile Pepper (optional)
  • Salt
  • Pepper
  • Salad Dressing 

The benefits of the above-mentioned ingredients are really the true reason I love this salad.   Many of you may not be aware that collard and mustard greens are not a standard in salads today but I think they add a healthy and hearty taste to the mix.

Speaking of collard greens, they are rich in vitamin C, beta carotene and also contain indoles, one of the phytonutrients thought to protect the body against breast and ovarian cancer.

Spinach is also a cancer-fighting food that has four times the beta carotene than broccoli.  It’s rich in fiber and helps to reduce the risk of heart disease and strokes.  So eating spinach coupled with collard greens will help increase the absorption of vitamin C, especially since spinach contains vitamins C, B6, calcium, potassium, folate, thiamine and zinc.

As for kale, there are so many listed benefits that I cannot present them all in one article.  However, I can state that it is high in vitamins K and A.  Kale is now identified as providing complete support for the body’s detoxification system.

The delicious added bonus of mustard greens to a salad is a wide range of phytonutrients benefits like reducing oxidative stress on cells in the body. This is useful as an added cancer-fighting property.  Furthermore, it’s high in vitamin E.

Whether raw or cooked, onions are antibacterial and antiviral, which helps to relieve bronchial congestion, hay fever and asthma.  Additionally, it fights off colds and combats the formation of clogged arteries.

Lastly,  the great benefit of fruits like tomatoes, bell peppers and cucumber sare interesting to say the least. Tomatoes come in a variety of shapes, sizes and colors. They are best eaten when fully ripened and provide a good source of magnesium, calcium, phosphorus, beta carotene and vitamins C & E.  On the other hand,  bell peppers contain some B complex vitamins and iron along with other significant amounts of vitamin C.  Cucumbers are a different fruit but offer all your favorite payoffs.   They keep the body hydrated, are great for skin, contain B & C vitamins and help to regulate blood pressure.

So enjoy your mixed green salad!

So it’s official.  I can finally say that I’ve been eating about 90 percent organic raw vegan for the past two to three months.  My disclaimer is just two words. “For now…” Just to be on the realistic side of thing this is not a easy way of life.  I mean, there has been many days I’ve had to borrow money just to get more fruits and veggies in the house because this is quite an expensive way of life and somewhat lonely.  I’ll explain.

Many of my friends and family members don’t understand my desire to eat raw so they tend to judge and even go as far as offer me what their eating, which I’m sure they know at this point I don’t eat. (shoulder shrug) It’s funny and frustrating all at the same time.

Thanks God, I’m not as concerned with what people say or do.  However, sometimes, my husband may be eating fries or chips or even cake and I’m like ….”Ugh, Calgon take me away. ” Simply because it is easy to cave in and want to eat the same things. So I have to say that as long as my money can continue to pay for this way of life and I can stay focused, I’ll be a raw vegan all the way.

Now for the perks…I’ve experienced increased energy, clarity and I barely have B.O. at all…It’s amazing.   While I know is it sounds bonkers, my nose can smell everything…I mean everything.  Acne breakouts are at an all time low and my old acne scares are clearing up…YAY!! I’m basically in love with my new eating routine but I digress…

Check out some of the items I purchased in the below video and stay tuned for some future videos showcasing some of the recipes I’ve made with those same fruits and veggies.

Later for now…


I was on hiatus for about month working on everything from the Coffee, Curls & Cupcakes Healthy Hair Series event to training for various contract positions. I got the chance to chill-lax with family and friends at football and baseball games along with supporting my husband with a golfing fundraiser.  I’ve finally gotten enough calories in me to start back working out with my husband by race walking 3 to 4 miles daily..and yes that includes Sundays.

So now I’m back with a vid of my favorite items for the month of August and don’t be surprised if you see another post from me in a few days.  Click on my vid to see, what I deem favorites.. I even go as far as mentioning my new  favorite song entitled “Teen Spirit” found on SoundCloud (see below).  In the meanwhile, don’t hesitate to follow me on SoundCloud to check out the list of songs I got in rotation.

Okay… So, ever since I’ve purchased my Vitamix 5200,  I’ve been juicing and making smoothies like crazzzy! (CRAY-CRAY… right?)  I have even gone on to eating more gluten-free meals and  increasing my vegetable intake… all because of my Vitamix!   Did I mention that I’ve lost 5 lbs already just by juicing?  It’s truly awesome but before I get all  wrapped up in “Vitamix-mania,”  I want to be sure to share with you a few fun fact about watermelons and the advantages to juicing and/or  making smoothies… so here goes!

Watermelon Facts

  1. Watermelon is low in calorie because of their high water content.
  2. Alongside of tomatoes, watermelon,  in recent research,  is a high-lycopene food. Lycopene is a carotenoid phytonutrient that’s especially important for our cardiovascular and bone health.
  3. High levels of phenolic antioxidants, flavonoids, lycopene, and vitamin C  are found in all the different areas of the watermelon. The exact distribution of nutrients was also highly dependent on the variety of watermelon.
  4. Recent studies have confirmed the nutritional importance of allowing a watermelon to fully ripen.  It is said that the amount of  beta-carotene content increases as the watermelon ripen, turning from white-pink to pink to red.  The bottom line: eating a fully ripe watermelon can really pay off in terms of nutrient benefits.

The Advantages to Juicing:

  1. The top reason to juice is to increase your intake of vegetables and fruits.
  2. Supply the body with a wealth of vitamins and minerals that help boost immunity and fight oxidative stress in the body.
  3. Affords a person an opportunity to experiment with vegetables you might not normally consume, like kale or beets which are bursting with nutrients such as vitamin K and B vitamins.

Before Juicing Know That…

  1. Juicing strips most of the fiber content from vegetables and fruits.
  2. Your recommended daily amount of fiber is 25 grams or more, depending on gender and age, but the average American gets only 15 grams a day so, you’ll need to make sure you are getting enough fiber from other daily servings of vegetables and fruits.

The Advantages of Smoothies:

  1. With the right ingredients, you can easily make a light, nutritious meal with a smoothie by combining fruits and vegetables with a source of protein.
  2. Smoothies allows you to blend foods you might not think of combining. Like kale and blueberries
  3. You’ll retain the fiber in fruits and vegetables when you make a smoothie, and you can add more heart-healthy omega-3 fatty acids by tossing in flaxseed or chia seeds.

Before Consuming a Smoothie Know That…

  1. Too many sweet ingredients can add significantly to your daily sugar intake, which will increases the drink’s calorie count and may lead to blood sugar spikes.
  2. By combining fruit, vegetables, healthy fat and protein, can help you lose or maintain weight by keeping you satisfied until your next meal.

Okay, so that was just a few fun facts,  now share with me your favorite juicing or smoothie recipes!  In the meantime, enjoy the video…

Words could not express how completely excited I was to see the UPS man at my door  with a box that clearly read ” Vitamix”.  I almost jumped out of my skin!  Why am I so excited about a household applicance? Mostly because I had the darnest time getting this machine but now it here so, watch me as I un-box my Vitamix and stay tuned for my first smoothie video..


Many of us tend to color our  hair and pretty often to say the least; I especially like to dye my hair black. So, to help my hair regain its elasticity and to aid in strengthen my strands I use my homemade Clarifying & Strengthening Conditioner.

Again, I only recommend using this if your hair IS in need of protein due to dying your hair using home coloring kits.  *If you are going try this mixture,  uses on hair that has been previously dyed for at least a month.

Watch as I show you how to make my  wonderful mixture using items in your kitchen.


(Click the above image to see video)

 I’ve been a vegetarian on and off for 15 years.  More often than not, I’m a “carbatarian” (Consuming mostly carbohydrates)…who somehow,  married a man that eats EVERYTHING…LOL!  So in the interest of trying to help us eat healthier and stay on budget, I make meals that marry both of our eating styles.   From time to time, I plan to share some of the recipes I find that are somewhat easy and inexpensive to make.

It goes without saying that I don’t eat the chicken however, I do add a salad in the place of the chicken.  Just for those who care, we always add a salad to every meal.

Watch as I prepare one of my husband’s favorite pollotarian meals for under $15.00…Gourmet style!!

Interested in making braised chicken with spring veggies?  See the recipes below:

Total time to prepare: 40 minutes


  • DUTCH OVEN OR a make shift dutch oven (deep pan with lid)
  •  1 tablespoon of extra virgin olive oil
  • bone in chicken thighs
  • 1/2 teaspoon of kosher/sea salt
  • 1/4 teaspoon of black pepper
  • 1 cup of low sodium chicken broth
  • 12 medium radishes (halved)
  • 3/4 pound of carrots (4 -5 chopped)
  • 1 teaspoon brown sugar
  • 2 tablespoons chopped fresh chives (optional)


  1. Heat the oil in a dutch oven or pan to medium/high heat.
  2. Season the chicken 1/2 teaspoon of salt and 1/4 teaspoon of pepper.
  3. Cook until browned (placing the lip on top of pan), 6 to 7 minutes per side.  (When brown the chicken, the key is to only turn the meat when meat releases easily from the pan, don’t tug.  Tugging with risk ripping the skin and interrupt the caramelization process.)
  4. Transfer to a plate
  5. Spoon off and discard the fat.
  6. Return the pan to medium/high heat.
  7. Add broth and scape up any brown bits.
  8. Stir in radishes, carrots, and brown sugar.
  9. Place chicken on top of the vegetables and simmer, partially covered. Cook through 15-20 minutes.
  10. Sprinkle on chives as garnish.


Who is River Kia?  In short River Kia…oh,  feel free to call me River… is a vlogger, now blogger, naturalista, pseudo “Do It Yourself-er,” all while working as Co-Owner of Fronczak Group, LLC and Co-Founder of Coffee, Curls & Cupcakes Healthy Hair Series(CCC)…boring right?  (SEE  the ABOUT tab for more details about me and the Coffee, Curls & Cupcakes/Fronczak Group tabs for more info about my business ventures.)

My latest undertaking has been working on learning to play the acoustic guitar and volunteering at my local senior center.  As for my vlogging, it seemingly took a backseat in my life after an upsetting error made by yours truly.  That said, today  was my first vlog in over a month.  So, on this platform as well as YouTube, I’m re-introducing myself for all who wants to know.    I’m on the journey of healing, mind, body and soul and you all are welcome to join in the fun.  Glass up…. here’s to never giving up on the desire to be the BEST I can be..

On that note.. I’ll see ya’ll on RiVERTV and don’t hesitate to reach out to me about anything…. within reason..:D