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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. ;)
These Newlyweds Found Love Thanks To A Friend Playing Matchmaker
How We Met is a series where xoNecole talks love and relationships with real-life couples. We learn how they met, how like turned into love, and how they make their love work.
Jason and Elise Robinson’s union is a reminder that kind people still get their happily ever after. The pair had their first date in October of 2021 and tied the knot on June 15, 2024. Both of them have dedicated their lives to celebrating and supporting Black culture so it was only fitting they get married in what's considered the Black Hollywood of America during the Juneteenth celebration weekend. From the florists to Elise and Jason's gown and suit designers to the table signage and so much more, everything was Black-owned. It's no wonder their love for Black culture was the jumping-off point for their love story.
When they met, Jason had just moved to Atlanta for a new job opportunity, and Elise was living happily in her career and had put dating on the backburner. But luckily, a mutual connection saw something in both of them and thanks to a yoga-themed baby shower and a chance text message, they found their forever. Check out their beautiful How We Met story below.
I’ll start with the easiest question. Can you both tell me a little bit about yourself and your background?
Elise: Sure, my name is Elise. I’m actually from Atlanta, GA – not a transplant. I grew up here and left right after college to pursue my career. Now I’ve been back going on eight years, and I’m in my early 40s.
Jason: And I’m Jason. I’m originally from Racine, Wisconsin. I went to school at Florida A&M University, so I am a rattler. I went back to the Midwest for a period of time, in Indianapolis. Now, I’ve been in the Atlanta area for a little over two and a half years.
Jason and Elise Robinson
Photo by FotosbyFola
Wow, that’s nice because Atlanta gets a bad rap when it comes to relationships. So you have to give us the deets. How did you two find each other?
Elise: So I work in TV and I was on-air for a number of years and then transitioned into being a producer and then a manager. As a producer, I’d always have guests on. And there was a woman who came on frequently named Rosalynn (@Rosalynndaniels, often referred to as The Black Martha Stewart), and we connected instantly. Anyway, she got pregnant right before COVID and invited me to a “modern-day yoga baby shower.” I came to support, but was also just curious about that theme.
I had an amazing time. And when it was over a few of us stuck around and convos got personal. She ended up asking me the infamous ‘Are you dating’ question. When I told her no, she decided to set me up. So I should tell you, in both of my only two serious relationships, I was set up – so I was like no.
But she pointed at her husband, who was folding up chairs, and said that another friend set her up with him. Sometimes, it takes people outside of us to see what we need. A few months later, she reached out and said she had family relocating and thought I’d really like him. So she gave him my number, and I reached out with a text. He responded with a call, and that night, we talked for about 2-3 hours. So that’s how we met. I was a little nervous because me and Rosalynn were starting a friendship, and here I was, talking to her family!
Jason: It was new for me too. Remember, I was new to the area, and I had heard so many “stories” about how people have been done wrong in the dating world. Whether it’s by theft or scamming (laughs). Plus, I had just got a new job and wanted to focus on that. But I did want to be able to date someone in a more personal way and see where it led. I felt like who better than someone who I trust to connect me. Rosalynn knows I’m private, about business life, and my personal life is important to me.
So let’s get into your courtship. What was your first date like?
Elise: We had our first convo on a Monday, and he asked me out the next day. I didn’t have any plans, but I still said no. I was just playing hard to get (laughs). But we were talking every day, and he told me he wanted to take me somewhere I’ve never been. And I’m like, you’re in my city! But he sends me three options, and sure enough, two of the places I hadn’t gone to. So, our first date was October 1, 2021, and somebody was 45 minutes late.
Now Jason, why were you 45 minutes late?
Elise: It was me – in my own city. I just got turned around, and the traffic was horrible. I kept calling him and giving him permission to leave. Full transparency: I probably wouldn’t have waited if the shoe was on the other foot. But this was my first sign of what I now know and love the most about him. It’s his patience. When I got there, I was frazzled and everything, but he was just super calm. It ended up being a great first date.
Jason: I remember just waiting and being concerned for her well-being. Because I know how traffic can be, especially when someone is rushing. I was just scrolling through my phone and looking through the menu. It was cool.
Elise and Jason Robinson
Courtesy
That’s beautiful. Now let’s talk about the “what are we” convo? Did you have one of those and if so, who initiated it and how was it?
Elise: I initiated it. Jason was dating me – and still does. But by this time, we had been on a number of dates. We were on our way to a winery, and we had a bit of a drive. So I decided to state my intention. We were just a few weeks in, but we were spending a lot of time together and we are people of a particular age. So I told him, I know Atlanta can be a Black man’s playground. There’s so many beautiful professional women here. But I’m dating with intention. I don’t want to kick it or hang with a good guy even though he’s not my person. I was done with all of that. So I’m “laying down the law” in my eyes, and he didn’t flinch. He let me finish and basically let me know we were on the same page. He was not trying to sow his royal oats.
Jason: Yeah, I was not trying to be Prince Akeem. But also, it was more so about setting a tone and goal for myself. My mama always told me to set my goals. And having a family was always one of mine. I think the biggest thing of it all, was I felt blessed – in terms of moving for work and meeting Elise, now being married. There’s victories being placed in my life.
I love that you both shared that because sometimes I get feedback on these stories and it seems like sometimes we’re afraid to really voice what we desire, no matter what that looks like.
Elise: Yeah, I think sometimes women feel like they don’t want to put pressure on their partner. But it’s not pressure. Look, Jason and I are based in faith, and what is for us is for us. Being upfront and honest is best – and early makes sense. You don’t have to convince someone to be your person.
Jason: I think her sharing those values resonated with me, and hearing her “lay down the law” was fine because I was there, too. I would say to millennial women, don’t be afraid to tell a mate what you want. You never know what that would lead to. Time is a precious commodity. Elise saying that early on showed me that she values both of our time. It showed her heart, character, and integrity, and I was drawn to that and the mature conversation. In the social media world, we don’t have those pointed conversations face-to-face. I would challenge readers to have those conversations in person, and you would get more from that convo than any post or reel. Because you see body language reactions and have deeper communication.
Yeah, I think sometimes women feel like they don’t want to put pressure on their partner. But it’s not pressure. Look, Jason and I are based in faith, and what is for us is for us. Being upfront and honest is best – and early makes sense. You don’t have to convince someone to be your person.
You both have mentioned time, family, and integrity. I’m curious what other core values do you both share?
Elise: Early on, our faith. Not just do you believe in God. It had to be deeper in that. I needed someone who would lead me, our home, and our family. I didn’t want to be in a push-and-pull relationship about prayer, church, or have conversations about being better people. Also, we discussed finances. That doesn’t just mean going to work. We chatted about ownership and what it looks like for us. How do we support each other individually and together? I know I like having my hands in a few different pots, and I needed someone who was supportive of that and likewise.
Jason: My background is that I was raised in the church. My father is a deacon and my mom is a deaconess. They've been married for 55 years. Faith was very important to me and it was crucial that my wife have that relationship as well.
Elise and Jason Robinson
Photo by FotosbyFola
Can we talk about challenges? Big or small, what are some things you had to grow through together?
Elise: I have never lived with anyone – not a roommate, a sister, friend, boyfriend or anything. Now, I’m in my 40s and I'm living with someone. When you’ve been by yourself for so long that was a challenge for both of us. We weren’t pulling each other's hair out but I’m a bit extreme. Things are color-coded in my closet. For me, working in news is chaotic so I want my home to be peaceful and organized.
Jason: I’m a man, and she’s a woman. That dynamic alone adds a flair to it. She wants things a certain way. She’s a Capricorn. But just in terms of how she wants to keep a home was a big adjustment for me. It took time.
On a smaller level, what are some of the things you disagree about day-to-day?
Elise: Cleanliness and systems. Like, he recycles and I do not. But sometimes I just have to decide if it really needs to be a thing or if I can just take care of it.
Jason: This is where my organization takes over (laughs).
What are your love languages? Do you know?
Elise: Jason’s is an act of service which works because I love cooking for him. It doesn’t feel like a chore to me. I love when I’m out, picking up his favorite juice. The other day I saw he needed t-shirts while folding clothes. So I just like doing small things for him that he doesn’t expect. He’s very much that guy that will ask to help so it doesn’t bother me.
Jason: I’d say Elise is all of them, but physical touch would probably be the biggest one. I had to get used to that. She’s taught me it in a number of ways. I remember we actually talked about love languages, and I sent her this song called “More Than Words” by Extreme. That explained to her how I felt.
Finally, can we end with the proposal? Tell us everything!
Jason: It was at a restaurant. And again, I was trying to find somewhere she hadn’t been. Also, I didn’t want to do it on our anniversary because that would have been too obvious. I contacted one of the restaurant’s staff and decided to change up the dessert menu. Each item was something special to us.
Elise: We go on so many date nights, so I just thought it was a regular night. We had finished eating, and I had to go to the bathroom. They had a nice mirror, girl. So I’m in there taking videos and stuff.
Jason: While she’s in the restroom, I’m getting everything in place with the waitress.
Elise: So as I’m reading the menu, I realize it’s telling our story and he eventually proposed. It was so special; I actually had the menu framed! It was so beautiful and thoughtful.
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Meagan Good Reflects On One Year With Jonathan Majors: 'I Feel Free'
Actress Meagan Good and actor Jonathan Majors are celebrating a significant milestone—their first year as a couple.
This relationship emerged following major life changes for both individuals. Prior to the pair's whirlwind romance, Good had ended her nearly decade-long marriage to producer and motivational speaker DeVon Franklin.
Meanwhile, Majors faced his own struggles. In March 2023, the Creed III star experienced a turbulent breakup with actress Grace Jabbari. This split led to Majors' arrest and subsequent charges of assault and harassment. Two months later, in May 2023, Majors and Good sparked dating rumors when they were spotted together. Their relationship captured public attention mainly due to the actor's legal troubles.
Throughout this challenging period, Good remained a pillar of support for Majors by regularly attending his court hearings and speaking positively about their relationship in public. Majors, in turn, expressed deep appreciation for the Harlem actress by praising her often for her unwavering support and affection. Despite their scrutiny and obstacles, the couple have maintained a united front, strengthening their bond in the face of adversity.
Recently, while backstage at the 2024 BET Awards, Good seized the opportunity to share insights about her relationship with Majors during an interview with Entertainment Tonight.
Meagan On Her One-Year Anniversary With Jonathan Majors
When asked about the couple's one-year dating anniversary and how they celebrated the special day, the 42-year-old revealed that their main focus was on remaining present and savoring that moment together.
“I don’t really know what to say except for, I celebrate it by being present, and being thankful. Being grateful. Learning, growing, accepting all that God is bringing without any fear… I’m happy, and I’m thankful. Like I feel free, which is a beautiful feeling,” she said.
Meagan On How This Love Is Different
Toward the end of the conversation, Good shared how her romance with Majors differs from her previous relationships.
“I think this love is different because I just don’t have any fear anymore,” she stated. “I guess that’s one of the things about divorce is, when you feel the worst has happened, you go, ‘oh okay, well I survived.’ Which means you just get freer and so I just feel complete freedom. That's a really, really, really wonderful place to be.”
Good's recent revelations about her relationship with Majors come weeks after publicly offering advice on navigating life after a breakup. Tyler Perry's Divorce in Black star emphasized the importance of gratitude for past moments and maintaining faith that something greater lies ahead. This sentiment appears to resonate in Good's current union with Majors, as she is experiencing a different kind of love she encouraged others to anticipate.
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