Coffee Before the Sun

Posted: December 2, 2025 by Mary Oluonye

“Ease into the day.” It’s one of my favorite sayings, and one I live by. For me, it begins before the sun, when the house is still wrapped in quiet and everyone else is asleep, or just gently stirring behind closed doors.

This is my Mary time. A moment to make that first cup of coffee and let the aroma drift through the air like a gentle promise. Strong coffee, a teaspoon (well… maybe a teaspoon and a half) of sugar, and a splash of cream until it turns that warm golden color that I like so much. It’s café au lait for me, no matter the season. No matter the temperature. No matter where I find myself in the world.

Nothing is so important that I would skip this ritual. It is a small, delicious gift I give myself every morning. The warmth of the cup in my hands, the rich taste of beans from Kenya, Colombia, or wherever the world’s farmers have grown them, lingers on my tongue and in my spirit.

After my coffee, I’m ready. Ready to ease into the day.

Morning coffee is more than a drink; it’s a reminder that joy doesn’t wait for the grand moments – it’s right here, in the quiet beginnings. Good morning.

This reflection is part of my Listening to the Day series of short morning meditations on sounds, stillness, and living fully.

Listening to the Day: When the Rain Comes First

Posted: November 25, 2025 by Mary Oluonye

This morning, the day didn’t begin with roosters or birds. It began with rain.

There’s something about the rainy season in West Africa that makes me feel both grounded and alive. I’m most productive when it rains. Maybe because the rhythm of raindrops on the roof keeps me company as I write. Or maybe it’s because the rain itself insists that we slow down and listen.

I love the way it transforms the world around me. The fresh air, the way everything suddenly smells clean and new. The lush green that follows, bright and unapologetic. Even the puddles feel like little blessings, reflecting the sky.

Rain is a reminder that life refreshes itself. That we, too, can pause, reset, and come back greener, softer, stronger.

So this morning, I’m grateful for the rain. Not just because it cools the air for a moment, but because it cools the spirit, too. And as I sit here, windows open, notebook nearby, I’m reminded of this; sometimes the best days begin when the rain comes first.

This reflection is part of my Listening to the Day series, short morning meditations on sound, stillness, and living fully.

A Morning Concert in Ghana: The Sounds of Slow Travel

Posted: November 16, 2025 by Mary Oluonye

Good morning!

Today I woke up early, really early, wide awake at 5 a.m. The first sound I heard was the rooster crowing, as he’s been doing for quite some time. But what caught my attention this morning was how the rooster seemed to have a duet partner.

Right after each crow, a little bird chimed in with a song that, to my ears, sounded like: “Wait for me, wait for me!”

So there I was, lying in bed while everyone else was sleeping, listening to this unexpected concert: rooster, bird, pause, repeat. A call and response. A greeting to the day.

It reminded me of why I love slow mornings in Ghana, those quiet, unhurried beginnings when the world wakes gently and life feels both simple and full. When you take the time to truly listen, the ordinary becomes extraordinary.

Slow travel and slow mornings in Ghana invite you to notice the beauty in small moments: the duet of a rooster and a bird, the soft hum of life just beginning.

Today, I’m grateful for that simple duet: one rooster, one bird, one listener. Me.

Does the idea of slow travel appeal to you? Check out my article on Slow Travel After 60.

Why I Travel to Ghana to Rest My Spirit

Posted: November 11, 2025 by Mary Oluonye

I’ve traveled to Ghana almost every year for the past seven years. I might have missed a year somewhere in between, but Ghana keeps calling me back. At first, I went for business. Now, I go for my peace.

The very first time I went, it was just a vacation. My mom had gone before me, and when she came back, she spoke a lot about how much she loved it, especially her time in Accra and a little town called Hohoe. She said, “I think you’d really like Ghana.”

And she was right.

From my very first visit, Ghana reminded me of Nigeria, where I grew up, especially Enugu, the town that shaped so many of my early memories. The sights, the sounds, the rhythm of daily life… it all felt familiar. Ghana has that same warmth, that same sense of community.

How It All Began

My mom had met a Ghanaian reverend sister, and through her, I met the sister’s younger sister, Celestine. At the time, I owned a little African import store in the U.S., and Celestine became one of my suppliers. I’d order handmade products from Ghana, and she’d ship them to me.

When I finally decided to visit Ghana, Celestine said, “You can stay with us.” I didn’t know a soul in the country, but I took her up on it. That trip turned into something I never expected. It opened a new chapter in my life.

Celestine and I became close friends, and later, business partners. We started a small travel consultancy together. She handled things on the ground in Ghana, and I worked with clients in the U.S. For a few years, my trips were all about business.

But somewhere along the way, things shifted.

From Business to Blessing

As I started slowing down in my work, my trips to Ghana became less about meetings and more about meaning. Ghana became my space to breathe again—to quiet my mind, rest my body, and just be.

You see, life in the U.S. moves fast. Too fast sometimes. You blink, and weeks disappear. But Ghana? Ghana moves differently. People take their time. They talk to you, really talk to you. There’s warmth and community in the air. It’s a gentler pace, and I love that.

When I land in Accra, I can feel my body immediately relax. The noise and rush I left behind in the U.S. fade away, and something in me settles.

The Simple Joys That Heal

And then there’s the food. Oh, the food!

In Ghana, I eat fresh and eat well. Fruits and vegetables straight from the farm. Real food with real flavor. There are fewer additives, fewer chemicals, and more goodness. I eat to my heart’s content and somehow still lose weight. My body thanks me for it. My mind clears. I sleep better.

And if it’s rainy season? Even better. The rain has a rhythm I love. It’s soothing, steady, musical. The air smells fresh. The earth feels alive. The rain reminds me that rest, too, is nourishment.

The Energy of the Land

Everything about Ghana fills me up, from the beaches lined with coconut palms, to the rolling hills and waterfalls, and the sound of laughter and music. I’m drawn to water and green spaces, and Ghana has plenty of both. I drink coconut water straight from the shell, watch the waves roll in, and think, this is how life should feel.

Being in Ghana helps me remember what’s truly important. There’s peace there, real, grounding peace. I’m not bombarded by dark or violent news every day. I’m not racing from one thing to the next. I just am.

My Kind of Reset

These days, I’m not organizing full tours or marketing small group trips anymore. I’ve stepped back a bit. I still consult here and there, and I love helping people experience Ghana for themselves, but now I do it at my own pace.

Now, when I travel to Ghana, it’s not about work, it’s about wellness. About reconnecting with who I am at my core. I travel to Ghana because it resets my spirit. It’s my refresh button.

Every time I go, I come back feeling lighter, inspired, and re-energized. My creativity wakes up again. I get new ideas about living fully, writing boldly, and of course, traveling deeper.

Ghana gives me that. And that’s why I keep going back.

Slow Travel After 60: Embrace the Art of Traveling Deeper

Posted: October 22, 2025 by Mary Oluonye

These days, everyone’s talking about slow travel, the art of traveling intentionally, the wonders of moving at your own pace, and the joy of truly soaking in a destination.

But what does slow travel really mean, especially for those of us in our 60s and beyond?

As someone who has worked in the travel industry for years curating tours, advising travelers, and journeying alongside clients, I’ve come to see slow travel as more than a trend. It’s a mindset, a lifestyle, and honestly, a gift we give ourselves at this stage of life.

What Slow Travel Really Means After 60

When you reach our age, life naturally slows down whether we want it to or not. Our bodies change, our energy levels shift, and our priorities evolve. And that’s perfectly fine!

Slow travel is about honoring that rhythm. It means cutting your coat according to your size and recognizing that what we did easily at 30 or 40 doesn’t have to be the same at 60, 70, or beyond.

Remember when it was nothing to pack at midnight, dash through airports, and sprint to make tight connections? We could take long, multi-stop flights just to save a few dollars. Those days were fun, but they don’t fit every season of life.

Planning with Intention (and Less Stress)

For me, slow travel begins long before I get on a plane.

I give myself at least two months to plan. I know where I’m going, what I want to do, and I make sure everything is in order: passport, visas, vaccinations, and medications. There’s no rushing to the pharmacy or travel booking sites at the last minute.

As I share in my checklist for senior travelers, having your documents and health preparations done well in advance makes travel so much smoother.

Even packing becomes a more thoughtful process. I try to pack early, though there’s usually a little last-minute scramble. Old habits die hard!

The point is: no stress. No rushing. Just deliberate, mindful preparation that lets the journey start smoothly.

Taking It Easy Along the Way

When traveling internationally, I might even consider an overnight stop in a connecting country just to rest and reset before continuing. Or I’ll choose a direct flight, like my usual 11-hour route from New York to Accra, Ghana.

I’d rather arrive rested than spend hours changing planes and running through terminals.

And when I land, I don’t rush off the plane. I take my time. I breathe. I move through immigration and customs at my own pace.

Once I reach the hotel, my host family’s house, or my short-term rental, I spend the first day or two simply regrouping. Long flights, especially international ones, take a toll. A little time to rest, stretch, and adjust makes all the difference.

Staying Longer, Going Deeper

Slow travel isn’t about how far you go; it’s about how deeply you experience each place.

When I visit Ghana, for example, I don’t try to see everything. There’s no need to jump from city to city, packing and unpacking every two days. Instead, I choose one city as my base. I take a few day trips, but I always return to the same cozy home away from home.

This gives me time to settle in, chat with locals, explore a market or art gallery without rushing, and savor a meal.

If you love art, spend several days visiting museums, studios, and cultural centers. If food is your thing, try a different restaurant each day and discover the flavors that make a region unique.

That’s the beauty of slow travel. You create space for connection, discovery, and rest.

Why Slow Travel Works So Well After 60

At our age, traveling slowly just makes sense. It’s kinder to our bodies and minds. It reduces stress and increases joy.

You’ll return home refreshed instead of exhausted, and with no need for a “vacation from your vacation.”

Slow travel gives you the time to experience places more fully, meet people more meaningfully, and enjoy life more deeply.

We’re still adventurous, still curious, and still full of life, just wiser about how we spend our time and energy.

So, here’s to traveling at our own pace, savoring the journey, and finding joy in every moment.

Happy slow travels, friends!

The Strange, Beautiful Pull of a Country You’ve Never Been To

Posted: May 6, 2025 by Mary Oluonye

Have you ever felt an unexplainable pull to visit a country you’ve never set foot in? A place you have no ties to—no family roots, no ancestral connections, no practical reason to go—but still, something deep inside whispers, Go there.

It’s a funny kind of pull, isn’t it? Mysterious. Intangible. Almost otherworldly. It makes you wonder if it’s from another life, a past existence, or maybe even a parallel one.

Why would you feel so strongly about a place that, on paper, has nothing to do with you?

And yet… the feeling lingers.

That Country for Me Is Ireland

Now, I have no personal connection to Ireland. No Irish heritage. No family stories passed down. I’m not Irish-American. And yet, somehow, I feel a deep draw to that little green island across the sea.

Maybe it’s not just Ireland. Sometimes, I lump in Scotland and Wales too—they’re in the same neighborhood, after all. But it’s Ireland that pulls at my spirit.

Why? I’m not entirely sure. But I have a few guesses.

The Lilt of Their Voice

Maybe it’s the way Irish people speak—the cadence, the rhythm, the musicality of their voices. I remember once listening to an Irish man talk. I don’t even remember what he was saying. That wasn’t the point.

What caught me was the sound of his voice. It felt like a little musical performance, like poetry with a melody. I wasn’t listening to the words—I was listening to the song underneath them.

Is that strange? Possibly. But it was beautiful.

The Landscapes That Call

And then there’s the landscape.

Those emerald-green hills, dramatic cliffs, moody skies, and lonely coastlines. The kind of scenery that makes you feel like you could sit for hours, staring out at the sea crashing against the rocks, and just be.

It feels like a place where you could walk with your thoughts. A place for quiet reflection, for journaling, for reconnecting to yourself.

It looks like the kind of place where stories are born.

The Warmth of the Culture

Maybe I’m drawn to the idea of Irish pubs, filled with laughter, storytelling, traditional music, and warmth.

A space where people gather—not just to drink, but to connect. The kind of cozy, lively place where you don’t need to know anyone to feel welcome.

And oh, the music. Celtic music, especially when paired with traditional dance. Fiddle, flute, drum. It’s full of life, rhythm, history, and joy. I’ve always loved it. Maybe the music remembers something I’ve forgotten.

Maybe It Was the Books…

Or maybe it started with a book I read long ago. One of those sweeping family sagas set in Ireland, where the characters were strong, the land was wild, and the stories dug deep into the human spirit.

Sometimes the seed is planted early, and we don’t even know it.

The Pull Is Strong

I haven’t been to Ireland. Yet. But I have a feeling I will go. One day.

The pull is too strong to ignore.

And when I do go, I imagine I’ll arrive and feel something familiar. Not necessarily like I’ve been there before, but like I’ve finally stepped into a story that’s been calling my name for years.

What About You?

Have you ever felt that kind of pull?

To a place you’ve never been—maybe you saw it in a movie, read about it in a book, heard its music, or caught a glimpse in a photograph—and something inside you stirred?

Maybe it’s Morocco, or Bali, or Ghana. Maybe it’s Paris in the fall, or the quiet beaches of Zanzibar.

And here’s the question: Have you gone?

Have you followed that whisper and turned it into a journey? Or is that place still waiting for you?

What If It’s Time?

Maybe now is the time to explore that mystery.

Book the ticket. Make the plan. Follow the pull.

Sometimes the places that call to us—without explanation—hold something powerful for us. A lesson. A memory. A piece of our soul we didn’t know was missing.

So go. Follow the nudge. You never know what you’ll find.

Vegan and Vegetarian Meals in West Africa

Posted: March 19, 2025 by Mary Oluonye

What’s the Difference Between Vegan and Vegetarian?

Before we get into the delicious plant-based food options in West Africa, let’s clarify the basics. Vegetarians avoid meat, poultry, and fish but may consume dairy and eggs. Vegans take it a step further—no animal products at all, including dairy, eggs, and honey. If it comes from an animal, it’s off the menu for vegans.

Can You Eat Vegan or Vegetarian Meals in Ghana?

Absolutely! If you’re visiting Ghana or another West African country and wondering whether you can maintain your plant-based diet, the answer is yes. West African cuisine is naturally rich in plant-based ingredients, thanks to an abundance of fresh vegetables, fruits, grains, and beans. Many traditional dishes are already vegan or vegetarian—or can easily be modified.

Key Ingredients in West African Plant-Based Meals

West African cuisine features a variety of naturally plant-based foods. Some staples include:

• Grains and Starches: Rice, millet, maize, cassava, yam, and plantains
• Legumes: Black-eyed peas, groundnuts (peanuts), and cowpeas
• Leafy Greens: Spinach, cocoyam leaves (kontomire), bitter leaf, and ewedu leaf (jute leaves)
• Fruits: Mangoes, pineapples, papayas, coconuts, avocados, and bananas
• Spices and Sauces: Palm oil, chili, ginger, garlic, shito (a spicy pepper sauce), and tomatoes

Popular Vegan and Vegetarian Dishes in Ghana and West Africa

Many traditional West African meals are either naturally plant-based or can be made so with slight modifications. Here are some must-try dishes:

• Waakye – A filling popular rice and beans dish often served with fried plantains and shito. Skip the meat to keep it vegan or vegetarian.
• Red-Red – A flavorful bean stew made with palm oil, served with fried plantains.
• Palava Sauce – A spinach or cocoyam leaf stew that can be prepared without meat or fish.
• Kelewele – Spicy, fried plantains, often cubed and seasoned with ginger and chili (pepper).
• Jollof Rice – An iconic, spicy tomato-based rice dish, which can often made without meat.
• Yam, Plantain, and Cassava Chips – Deep-fried yam, plantain or cassava.
• Tofu Dishes – Tofu is available in some places as a protein substitute.
• Moin-Moin – A Nigerian steamed bean dish that’s often vegan.
• Puff-Puff – A popular deep-fried dough snack that can be made without dairy.

Eating Vegan and Vegetarian in Ghana: What to Expect

Ghana has plenty of fresh fruits and vegetables, making it easy to eat plant-based. However, in urban areas, the rise of Western style fast food has led to more processed food options. If you’re looking for whole, plant-based meals, consider visiting local markets and traditional restaurants rather than relying on international fast-food chains.

Tips for a Vegan/Vegetarian-Friendly Trip to Ghana

1. Communicate Your Dietary Needs – When dining out, ask if a dish contains meat, fish, or dairy. Many local restaurants are happy to modify meals.
2. Call Ahead – Some hotels and restaurants offer plant-based meals, but it’s always a good idea to confirm in advance.
3. Explore Local Markets – Fresh fruits, vegetables, and nuts are widely available.
4. Bring Snacks – If you have specific vegan-friendly snacks, consider packing them, as specialty vegan products may be harder to find.

Final Thoughts

Eating vegan or vegetarian in Ghana and West Africa is not only possible but also enjoyable. From hearty local soups and stews to popular flavorful plantain dishes, you’ll find a variety of delicious and nutritious meals. So, get ready to enjoy West Africa’s plant-based delights on your next trip!

To read more about the vegan and vegetarian scene in West Africa, visit Spicy Tasty Vegan Cuisine’s YouTube Channel for cooking lessons and valuable information. The owners are currently based in The Gambia where they live and train chefs and visitors on vegan cooking and lifestyle. Enjoy!

Planning a trip to Ghana (or The Gambia)? Want to explore the best vegan and vegetarian spots? Let me help! Contact me for travel tips and customized plant-based food tours in West Africa at: mary@maryoluonye.com

What to Do Before You Go: A Checklist for Senior Travelers

Posted: February 18, 2025 by Mary Oluonye

So, you want to travel, but you’re feeling a little unsure? Don’t let age—or uncertainty—hold you back! Pack those bags and get moving. Sure, we have a few extra concerns as we age—mobility, travel companions, logistics—but none of these things should stop you from going for it! My What to Do Before You Go Checklist for Senior Travelers is going to take away a lot of your anxiety.

The key? Preparation. When you plan ahead, you travel with confidence, experience less stress, and enjoy your journey to the fullest. Let’s break it down.

Plan Ahead

Give yourself a solid 3-6 months to plan. Decide where you want to go, what you want to do, and the best time to visit. Research visa requirements, necessary vaccinations, and local customs.

Pro tip: Schedule a medical and dental checkup before your trip. Nothing ruins an adventure faster than a surprise toothache in a foreign country. Trust me—I’ve been there.

Purchase Travel Insurance

Yes, it’s an extra expense. But it’s a must. Travel insurance isn’t just for lost luggage and canceled flights; it covers medical emergencies, too. No matter how careful you are, accidents happen—I once took a tumble down a hill in Ghana. Travel insurance ensures peace of mind so you can focus on having a good time.

Pack Lightly—Especially Your Carry-On

Your laptop may feel light at home, but after a few hours of airport trekking, it feels like you’re hauling weights. Aim to fit everything—including your laptop—into a single carry-on that fits in the overhead compartment or underneath the seat in front of you.

Packing must-haves:

• Medications in original bottles with labels
• Reading glasses
• Mobile devices, earbuds, and a small travel blanket
• Snacks and a refillable water bottle
• A book or journal

Bonus tip: Avoid stuffing too much under the seat in front of you. Give your legs some room.

Stay Healthy on the Plane

• Move your legs: Flex those toes, stretch, and walk around every couple of hours to keep the blood flowing.
• Stay hydrated: Airplane air is dry. Drink plenty of water.
• Aisle seat advantage: If you’re prone to getting up often, an aisle seat is your best friend.
• Bring cough drops or mints: Dry air can lead to coughing, and no one wants to be that person on the plane.

Book Your Accommodation in Advance

You want a safe, comfortable, and accessible stay. If traveling solo, it’s smart to consult a local guide or reputable tour operator to ensure your hotel meets your needs.

Things to consider:

• Wide doorways if using a wheelchair
• Low-entry bathtubs (stepping over high ones can be tricky!)
• Safe floor level—avoid the ground floor but don’t go too high

Getting Around & Sightseeing

Navigating a new country can be tricky, especially in places like West Africa, where traffic and road conditions vary. Public transport isn’t always straightforward. A trusted guide or tour operator can take the guesswork out of it.

Benefits of a guide:

• Reliable transportation
• Insider knowledge of attractions
• A smoother, stress-free experience

Be Realistic with Your Itinerary

You have 10 days in a new country—you won’t see it all. And that’s okay. Avoid the temptation to cram every waking hour with activities.

Schedule downtime: Lounge by the pool, enjoy a quiet meal, or people-watch from a café. Give yourself moments to soak it all in.

One last thing: Try not to compare everything to “back home.” You’re here for a new experience. Embrace the differences—whether it’s the food, fashion, or customs. Step out of your comfort zone and enjoy the adventure!

Savvy Senior Traveling The secret to stress-free travel? Preparation. When you know what to expect, your journey will be smoother, safer, and more enjoyable. So, pack your bags, take a deep breath, and get ready for a fantastic adventure—wherever the road may lead.

Single Mom’s Guide: Moving to Ghana by Karlene Thompson

Posted: December 29, 2023 by Mary Oluonye

Navigating the complexities of international relocation, particularly with children in tow, can be daunting. Karlene Thompson’s “Single Mom’s Guide: Moving to Ghana” chronicles her personal journey of starting anew in Ghana with her two young sons, offering valuable insights for those contemplating a similar new start.

Drawing from her own experiences, Thompson candidly shares the practical steps she took to successfully establish a transformative, happy, and secure home for herself and her children in Ghana.

Thompson’s conversational tone makes the book easily accessible, while detailed checklists guide readers through crucial steps of the relocation process. Topics covered include pre-move planning, passports and visas, financial considerations, housing, healthcare, education, cultural assimilation, and more.

This concise book serves as an indispensable resource for single moms, (and dads too) contemplating a move abroad.

Whether you’re a single mom or dad with a ‘thirst for new experiences and a desire to provide her (your) children with a truly unique upbringing,’ “Single Mom’s Guide: Moving to Ghana” comes highly recommended.

Blaxit: Black Americans Exit America

Posted: October 12, 2020 by maryoluonye

Some Black Americans are leaving and they are not coming back

Blaxit is the word used to describe the latest migration of Black people in America to other countries. In this article, I use the term Black people to refer to African Americans and People of African Descent.

Past migrations

This is not the first time that Black people in America have migrated en masse. After slavery in America ended in 1865, Black people moved steadily from the American south to the north.

Why? They moved because the north represented freedom from the extreme violence and oppression that continued to exist in the south after slavery.

Black people began moving in the late1800s which led to two waves of Great Migrations. By the end of the second Great Migration in 1970, six million Black people had left the south.

Ironically, Black people in America are still searching for that seemingly elusive safety and promising future.

Blaxit in a nutshell

Brexit, the term used for withdrawal of the UK from the European Union, was modified to Blaxit in 2016 by Ulysses Burley III to describe the exit of Black people from America.

Blaxit in a nutshell, is the growing movement of Black people leaving America in search of friendly, welcoming countries where it is less stressful, less racist, less violent and less murderous than America.

Where Black people are going

Some people have already decided that their new home will be in an African country and Ghana, The Gambia, South Africa, and Tanzania are some popular choices.

Others are looking to countries such as Canada, Mexico, Costa Rica, Panama, and as far away as Australia and New Zealand.

Not for everyone

But Blaxiting is not for everyone. For many it’s not so clear cut. Sometimes making a choice to leave America means leaving family behind because not all family members want to leave.

Some make the heart-wrenching decision to leave anyway and resolve to return to America periodically to visit family.

And for many others, the very idea of leaving America permanently is unthinkable. They are Americans. America is their home and no one is going to make them feel like they have to leave their own country.

Blaxiting is the best option for some people, but not for others. For those who choose the Blaxit journey, the key to success is to do your research and then make the informed decision that is best for you.