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8 Reasons Whole Grains Are Good For You. 4 Reasons To Eat Them In Moderation.
I don't know about y'all but when I was growing up, when it came to what I should eat vs. what I should avoid, I oftentimes heard folks say, "If it's white, it ain't right." In this context, what that meant was foods like white bread, white rice (except for jasmine rice), white pasta — none of these were considered to be very healthy because they tend to be so over-processed that there is minimal nutritional value to them. Because of that, eating them on a consistent basis can lead to health issues like obesity, type 2 diabetes, constipation, depression-related symptoms and even fatty liver disease.
What's the alternative? Whole grains. What makes them so much better is because foods that are made from whole grains literally contain all of the grain in them — all of the bran, germ, and endosperm. This helps you to get so many of the vitamins and minerals as a direct result. And just what kind of grains are considered to be "whole"? Some include oats, barley, rye, wheat, quinoa, millet and corn (including cornmeal and popcorn).
OK. Now before you head off to your local grocery store and fill up your cart with whole grain foods, it's important to remember the very wise words of Aristotle — the excess of a virtue is a vice. As it relates to this particular topic, it's relevant because, while whole grains are good for us on a lot of levels, overdoing it can result in some unforeseen health issues, if we're not careful. So, as you're making out your next grocery shopping list, take into account eight good reasons to eat whole grains and four reasons to consume them in moderation.
1. They’re GOOD for Your Digestion
On average, whole grains contain somewhere between 3-5 grams of fiber per serving. As I'm pretty sure you know, fiber is essential to a healthy diet because it helps to keep "good bacteria" in your gut which makes it easier for you to digest food and have regular bowel movements. And the more regular your bowels are, the easier it is to keep toxins out of your body. All of this is a really good thing.
2. They’re GOOD at Fighting/Preventing Chronic Inflammation
Just for the record, inflammation is what happens when your system kicks up its white blood cells and whatever else it needs to go overtime in fighting bacteria or viruses. The challenge is, some people have health issues (for instance, arthritis) where, when inflammation happens, when there are no "invaders". As a result, healthy tissues become inflamed and damaged. Something that whole grains do is lower your risk of experiencing unnecessary inflammation. In fact, they are on the list of many health-related articles that mention anti-inflammatory foods. That is, unless you are allergic to a protein in wheat known as gluten. If that is the cause, it could cause inflammation in your system. I'll touch more on that towards the end of this article, though.
3. They’re GOOD at Redistributing Fat and Keeping Your Weight Under Control
Do whole grains help you to lose weight? Eh, it kind of depends on who you ask.
What I will say is, from what I've read and researched, consuming whole grains is a wise move on this tip because it has the ability to reduce the amount of fat that is currently in your system while redistributing it at the same time. For instance, people who replace white foods with whole grains tend to notice a real change when it comes to the amount of belly fat that's stored up in their abdominal region.
Sounds like a win to me!
4. They’re GOOD at Lowering Bad Cholesterol and Your Blood Pressure
If you want to keep your cholesterol levels and blood pressure under control, whole grains are really good at doing both. However, it should go on record that as far as your cholesterol goes, it lowers your LDL cholesterol and TC, not HDL cholesterol or triglycerides. Also, whole grain oats are the kind of whole grains that are most effective for this. As far as your blood pressure goes, because whole grains are a good source of potassium and potassium helps to weaken the effect of sodium in your system, that's why whole grains work so well in this department.
5. They’re GOOD at Giving You Your Daily Source of Vitamin B
If you basically want to take a B-complex vitamin, eat some whole grain foods. The reason why I say that is because they literally contain all eight B vitamins. This is good to know because B-vitamins help to boost your energy level, promote good digestion, strengthen your cells as they develop, keep your nerves in good shape, lower your stroke risk, boost your immunity, keep your hormones healthy and so much more.
6. They’re GOOD at Regulating Your Blood Sugar Levels
Here's another awesome point. While white foods (refined ones) can spike your blood sugar levels, whole grain foods are able to prevent this from ever happening. The main reason is because fiber has a way of assisting with insulin insensitivity. This means that the more whole grains you have — especially over white foods — the better you are at decreasing your chances of experiencing type 2 diabetes.
7. They’re GOOD for Your Oral Health
I bet you never thought that a bowl of oatmeal or some spaghetti that's made with whole wheat pasta could be good for your teeth; however, that is exactly the case.
The B-vitamins, iron, zinc, magnesium and antioxidants in them all help to keep your gums and teeth nice and strong. Also, since whole grains are good at keeping blood sugar levels in their place, this can promote good oral health overall.
8. They’re GOOD at Promoting Longevity
After reading all of the benefits that I just shared, it probably comes as no surprise to you that consuming whole grains is good for your overall longevity too. In fact, I read a study that said eating whole grains can lower your risk of heart disease by as much as 15 percent and overall death rate by 9 percent. Every little bit helps, right?
Now let's tackle just a few reasons why you should definitely balance how many whole grains you eat on a regular basis.
1. Eat Them in MODERATION Because They Can Trigger Bloating
Something that's interesting about whole grains is, although they're considered to be a pretty good source of fiber, the challenge is they're also an indigestible carbohydrate. When it comes to whole grains, specifically, this doesn't mean that they are bad for you. What it does mean is since your gastrointestinal tract lacks the enzymes to break them all the way down, they end up turning into a gummy texture in your system which slows down your digestive process which can ultimately lead to bloating. That said, the takeaway here is not that you should go without whole grains altogether, you just need to not have a ton of them in one sitting.
2. Eat Them in MODERATION Because They Can Also Trigger Autoimmune Diseases
First of all, let me say that if you've ever wondered what an autoimmune disease actually is, the short long of it is, it's when your body mistakenly attacks your immune system. OK, so remember how I said earlier that we would come back to gluten? Again, gluten is a plant-based protein that exists in a lot of different grains. Personally, I'm not big on the whole gluten-free diet for all because not everyone is allergic to it. However, if you are and you keep on eating it anyway, it can trigger the autoimmune disease known as Celiac disease. Also, if you've got some sort of a whole grain allergy and you battle with lupus, type 1 diabetes, multiple sclerosis, psoriasis, inflammatory bowel disease, etc., it can definitely cause the symptoms that are related to these health issues to flare up. In other words, whole grains and autoimmune diseases don't exactly get along.
3. Eat Them in MODERATION Because They Can Cause Kidney Stones
Recently, I was talking to my landscape architect about the reason why he had been MIA for a few weeks. "Have you ever had a kidney stone before? It's hell," he said with a miserable look on your face. Fortunately, I have not. I do know some folks who have, though, and they all express his same sentiment. If you can relate to where they are coming from, this is one more reason to watch how many whole grains you eat.
Something that whole grains have in them is an organic plant compound known as oxalic acid. While this acid is typically flushed out whenever we urinate, folks who are highly susceptible to kidney stones should be careful because this acid sometimes has a way of connecting to the calcium in our system which can ultimately create a kidney stone (ouch).
4. Eat Them in MODERATION Because They Could Reveal an Allergy
One more. I know a few people who are pretty healthy eaters and yet, for years, they were dealing with a lot of inflammation and bloating that they couldn't seem to get a handle on. That is, until they took an allergies test and realized that they were allergic to wheat and/or gluten. If after consuming whole grains, you notice that your skin feels itchy, you've got some bloating or inflammation going on, you have a headache, you feel nausea and/or you're going through an eczema breakout, it could be that you are allergic to a particular kind of whole grain. The only way to know for sure is to make an appointment with your doctor or to take a food allergy test. Everlywell is one company that offers food sensitivity/allergy tests that you can take from the comfort of your own home. The sooner you know, the better you'll feel about the kind of whole grains you eat, how much you consume them — and why.
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
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The Common Denominator Is You. So, Why Do You Keep Choosing The Wrong Men?
Everywhere you go, there you are. It’s one of those popular sayings (kind of like “It is what it is”) that I find myself using a lot, especially when I’m in sessions with my clients. Why? Well, it’s kind of likean article that I once read that pretty much said our culture likes to play the toxic game of blaming other people because it’s an easy way to deflect from personal accountability (check out “What It Actually Means To 'Hold Yourself Accountable'”). So true, so true,
Well, another way of saying “everywhere you go, there you are” is using the math term “common denominator” — and today, what we’re going to attempt to tackle is, why is it that some of us, if we stepped back a moment to take a very real and honest assessment of our dating life, do we always end up with the same kind of guy? One who really isn’t the best for us; sometimes, not even close.
Before getting into some questions that I think can help you get to the answer, let me just say that this is definitely one of the kinds of pieces that may step on at least your pinky toe before it’s all said and done. At the same time, although this might not be the most comfortable of reads, keep in mind what the late poet, singer, and publisher Tuli Kupferberg once said, “When patterns are broken, new worlds emerge.”
And so, if when it comes to the caliber of men you’ve dated, what you’ve been doing is revealing that your pattern is not really working for your ultimate good, spend a bit of time trying to unpack just why that could be the case — why, at the end of the day, you truly are the common denominator in it all.
How Self-Aware Are You?
About five years ago, I penned an article for the site entitled “These Are The Things Self-Aware People Do Daily.” You know, of all of the things to be in this life, prioritizing self-awareness is king because self-aware people do things like hold themselves accountable, know their strengths and weaknesses, identify their triggers, have good boundaries, self-reflect, pay attention to their own “blind spots” — and they can — eh hem — take feedback and constructive criticism pretty well.
That last one? If you’re constantly in a hamster wheel or even a cul-de-sac when it comes to men, be honest with yourself: did your family, friends, hell, even your co-workers warn you about some of the guys you dated, and you found yourself either defending, deflecting or getting offended? Yeah, self-aware people don’t get down like that because they would rather have peace and be wrong than act like they are always right and remain in chaos.
So yeah, if you’re always in some foolishness or even in relationships that are simply a counterproductive waste of time, pondering how self-aware you actually are is a really good place to start. Self-reflect. Know your weaknesses. Listen to what others have to say about your tendencies. All of this can do you a whole lot of good.
How Humble Are You?
Society is a wild place, boy. The reason why I say that is because, while it’s out here acting like humility is a bad thing, Scripture says, “By humility and the fear of the Lord are riches and honor and life.” (Proverbs 22:4) And why is humility such a vital spiritual attribute? Because, when you’re humble — you’re grateful; you’re teachable; you’re open to seeing things outside of your own perspective; you’re compassionate and empathetic; you’re flexible; you’re forgiving, and you’re able to release your ego so that you can accept what you need over what you want.
What you need over what you want. Chile, if that doesn’t keep some people in cyclic stuff, I honestly don’t know what does. There’s a client that I have right now who only contacts me when she’s basically blown up her life because she constantly gets caught up in a man’s looks and bedroom performance. When I tell her that she needs to stop making that #1 and #2 of things to look for in a relationship, she “uh-huh's” me and then does what she wants to do anyway — only for it to end up wreaking all sorts of havoc…again.
It’s another message for another time about how some of us could stand to look within to see if wanting a fine man above all else is more about validating some deep-rooted insecurities that we have about our own looks (ouch). For now, I’ll just say that if your ego is out here telling you that looks and sexual performance should trump things like character and consistency, it is LYING to you. If you chose to heed the humble side of yourself, you would know that.
And this actually brings me to my next question.
How Stuck Are You in Your “Type”?
The reason why I wrote “According To Experts, We All Have A ‘Type’” back in the day is because it’s true — pretty much all of us have a type which is pretty much a preference; there’s absolutely nothing wrong with that either. At the same time, I’m advising, from very up close and personal experience, that it’s a good idea to spend some time pondering “the origin story” of where your type came from.
Me? I’m always gonna be down for a very tall, hella chocolate, basketball (or soccer) build Black man. However, I’m a sexual abuse survivor and my molester looked a lot like that, so during the healing process of what he did to me, I had to factor in his influence. Plus, my first love also fits the physical mold and he definitely had quite an impact on my life. So…see what I mean? My type didn’t just come out of nowhere. Yes, sometimes your type may have some trauma or drama attached to it. And yes, that might be really uncomfortable to think about; still, that doesn’t mean it’s not true.
Now my late fiancé? He was right at about 6’ and, complexion-wise, he was lighter than I am. He treated me better than most of the men of my past, though — and even though he definitely pursued me for a while to get me to consider us beyond being friends, because I took a risk outside of my type, I learned what it was like to be loved in a healthy way. And what that did for me was it taught me to remain open outside of my standard type. I still like a tall-ass Godiva man, chile (and don’t let him have a beard and be in a tailored suit!). I don’t limit myself to that package, though. To do so would be severely limiting — potentially tragic even.
How Healed Are You?
“Healed” is a word that comes up A LOT in the social media space. When it comes to relationships, specifically, it’s important to ask yourself if you are healed from your past because, if you aren’t, you very well could be reliving it over and over…and over again, whether you realize it (or choose to accept it) or not.
Just so that we’re all on the same page, the word “heal” means things like healthy, sound, and whole. Synonyms for the word include improve, restore, mend, soothe, and rehabilitate. Signs that you have healed from past hurts of a relationship (or a series of relationships) include you don’t think of them with anger or bitterness; you can see the silver linings from the experience; you’ve forgiven them for things that they did wrong (or that simply hurt you — and no, that’s not always one and the same), and you don’t pick (or avoid) other people to be in your life solely based on what someone else did to you.
What I mean by that last one is an unhealed woman may say something like, “I don’t want to do [such and such] for a first date. That’s what my ex liked to do.” The new guy isn’t him, so why does he have to be beholden to your past? Or, “I don’t trust men who won’t let me go through their phone. That’s how I found out my ex was cheating.” You know, for all of the women who like to play a non-animated form ofInspector Gadget (the real ones know), they sure don’t want their phones inspected as much as they like to do all of the inspecting. SMDH. Anyway, I don’t go through phones. For what? I don’t pay the bill and I’m not anyone’s parent. And so, your next guy not preferring it either? That doesn’t automatically mean that he’s up to no good — he may just want his boundaries respected. An unhealed person may not accept that. A healed one tends to, though.
And how can being unhealed play a direct role in you choosing the same guys over and over again? It’s weird because, sometimes you will go back to what’s familiar to you — because the new guy is such a risk, you’d prefer to “stick to the devil you know” than take a chance on someone who rolls very differently. It’s a cryptic way of remaining the common denominator in your dating dynamics. Oh, but it happens all of the time, chile.
What Makes a Man WRONG for You? Specifically?
Okay, with a lot of the inner work out of the way, how do you even come to the conclusion that someone (or several people) is wrong for you? Because you know what? Once you’ve done some real healing (and serious maturing), you can oftentimes find yourself accepting the fact that just because someone may not be right for you, that doesn’t automatically or necessarily make them a bad person. No, not at all.
Although the word “wrong” can mean that something or someone isn’t morally right, wrong also means things like erroneous, not suitable or appropriate, not in accordance with certain requirements, or — and please catch it — out of order (which sometimes consists of the right thing happening at the wrong time). So, if it does seem like you keep choosing (because it is always a choice; that is also where accountability comes in) men who aren’t appropriate, aren’t in accordance with your needs or standards, or who aren’t what you need at the time — why is that? Is it rooted in fear? Impatience? Settling? What?
I have had enough clients go through this to know that it’s not good enough to be abstract about someone being “wrong” for you. You need to set aside one weekend, get some wine and a fresh journal, and really get into what wrong looks like. For instance, if you keep lowering your standards (which is the wrong thing to do, by definition), why is that? Because no matter how wrong the guy may ultimately turn out to be, what you have to be willing to accept is — again — you chose him. Why do you choose what’s wrong? Because, more times than not, some red (or at least orange) flags were waving long before the relationship came crashing down; oftentimes, they reveal themselves within the first couple of dates. You just chose to ignore them.
One more.
Do You Know a Good Man When You See One? You Sure?
As we close all of this out, when you get a chance, please check out “Question: Is The Man In Your Life Good 'TO' You? Good 'FOR' You? Or...Both?” Learning the difference between “to” and “for” took my own relational processing to an entirely new and freeing level. And you know what? Back to the healing point, another way to know that you’ve healed is you don’t generalize men. Meaning, that if you’re out here declaring that there aren’t any good ones, that’s not true; you’re just jaded (I mean, it’s the truth), and that head and energy space is affecting your judgment and perspective.
That said, if you’re constantly selecting the wrong men, ask yourself if you even know what a good man looks like (cue India.Arie’s “Good Man”). Again, by definition, good means things like morally excellent, right, kind, friendly, benevolent, educated, financially sound (not rich, stable and responsible…goodness), genuine, reliable, dependable, responsible, attractive, warm, intimate — satisfactory to the purpose (yes, that’s a literal definition).
For a man to be good for you, you need to know what purpose he is to serve at this particular point in your life because if, for example, all men seem to do, in your eyes, is use you for sex, why are you prioritizing sex over an emotional connection if the latter is the purpose that you seek right now? A lot of women can stop being the common denominator when it comes to choosing the wrong man if they 1) become the good that they seek and 2) do not betray the purpose behind why they even desire a relationship in the first place.
____
I know. When things aren’t going your way when it comes to matters of the heart, it can be easy to always say it’s the man’s fault. If there’s a pattern, though, please be a bit more self-reflective than that.
Once you do, you’d be amazed by how much about you shifts — to where the wrong guys can’t even get close to you, in the way that they used to, anymore.
Because you cease to be the “common denominator” you once were.
And how wonderful is that?
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