Please Stop Eating These Breakfast Foods ASAP
OK. So raise your hand if breakfast is your absolute favorite meal of the day. If that's the case, is it because of all of the health benefits that this particular meal offers (more energy, a kick in your metabolism, a boost of productivity, etc.)? Or is it because of the type of foods that you like to eat; ones that just happen to be your absolute favorite ones overall? If the answer is "B", while I'm certainly not out here to rain on any parades, I do want to encourage you to check out these 10 foods, just to see if the kind of breakfasts that you're having is working for or against you.
If, at the end of this, you discover that the answer to that little dilemma is also "B", while I'm not saying that you've got to go without the foods that bring you so much joy forever, you definitely should strongly consider pushing your plate back more often. Breakfast is supposed to be both good to and for you. To make sure that happens, certain foods need to be consumed sparingly. Here are the ones that top the "Yeah, you might want to be careful with that" breakfast list.
1. ONLY Fruit Juice
Fruit juice comes from fruit and fruit is good for you; therefore, everything about fruit juice can't be the devil—and it's not. The antioxidants in fruit juice can help to boost your immune system and detoxify your body at the same time. Fruit juice is also a quick and delicious way to get certain vitamins and minerals into your system. Problem is, a lot of us don't drink pure fruit juice. Instead, we go for a cocktail or some other form of juice that is loaded with sugar. In fact, I once read an article that said juices like Ocean Spray 100% Cranberry Juice and Minute Maid Enhanced Pomegranate Blueberry actually contain more sugar than freakin' soda does!
If you don't want to drink only water in the morning, I get it. But try and either squeeze your own juice and/or check out this list of brands to buy and ones to avoid. Oh, and always remember that fructose, even though it comes from fruit, is still sugar. And when it comes to sugar consumption, moderation is always key.
2. Breakfast Bars
I know. Breakfast bars are convenient AF. Here's the thing, though. When was the last time you checked the ingredients on the label to see how many words you could actually pronounce? Unfortunately, some of the most popular breakfast bars are loaded with sugar and preservatives; ones that can cause your blood sugar levels to skyrocket, if you're not careful. If you still want to eat 'em but you'd like a cheat sheet to determine which are better than the rest, I've got you.
An article on The Daily Meal's site shared that ones like KIND Blueberry Breakfast Bars and Go Raw Raisin Crunch Sprouted Bar are pretty good for you while others like Kellogg's Special K Chocolate Peanut Butter Protein Meal Bar and Nutri-Grain Fruit & Oat Harvest Baked Apple Cinnamon, you need to take a hard pass on. Whatever you go with, try not to make breakfast bars a staple. Eat them when you are truly in a pinch.
3. Flavored Yogurt
Ah, yogurt. Precious yogurt. Let's go with the good news first. Yogurt is full of calcium, vitamins B and D, phosphorus, magnesium, and potassium. Most yogurts contain probiotics too. If you're looking for a meat alternative to get a good amount of protein into your system, yogurt's totally got your back. Some studies even indicate that yogurt can help to keep your heart healthy. Problem is, if you opt for flavored yogurt, between the artificial flavoring and coloring and sugar content, you could end up doing your system more harm than good.
As far as figuring out which yogurt is best, the first thing to keep in mind is to apply the "less is more" rule when reading the label. In other words, the more ingredients that you see, the more you're increasing your chances of taking things into your body that it doesn't need. That said, make sure that sugar isn't in the top 3-5 ingredients. Also, check to see that the percentage of Vitamin D that the yogurt contains is on the higher side. Something else that can help you out is the article, "What's the Healthiest Yogurt? We Asked a Nutritionist". It breaks down some pretty popular brands and why some are—and aren't—healthy for you.
4. Sugary Cereal
Does nothing make you happier than a big ole' bowl of cereal? If so, I'm not gonna ruin that for you. The pros to eating cereal are that many of them are a great source of whole grains, fiber, protein, healthy carbs, and even vitamins like B-complex and Vitamin E. Thanks to all of this, cereal can be a great way to give yourself an energy kick at the start of your day. The "con" is a lot of us don't opt for boxes of unprocessed cereal (cereal where grains haven't been ground to a pulp and then mixed with sugar and preservatives before being dried and packaged). We prefer the kind that has as much sugar and artificial colors and flavors as possible. And considering that men should only consume around 36 grams of sugar a day, we should take in no more than 25-30 grams, and some cereal brands have double that amount per serving—well, I'm pretty sure you can see why sugary cereals are the ultimate breakfast no-no.
So, how do you go about selecting a cereal that will do more than just our taste buds good? Well, the more whole grain you see listed on the label, the better. Under 10 grams of sugar per serving is wise. Also, try and avoid cereals that contain "processed fiber" because they won't be able to keep you as regular or lower your cholesterol levels like unprocessed fiber can.
(By the way, if you wanna know if your favorite "junk food cereal" tops the list, check out "28 of the World's Highest Sugar Cereals". Brace yourself. Some on there may catch you totally off guard.)
5. Instant Oatmeal
A lot of us grew up having oatmeal for breakfast, at least a couple of times a week. Good thing too because oatmeal is considered to be a whole grain food that contains an unbelievable amount of manganese (141 percent of your reference daily intake), along with phosphorus, magnesium, copper, iron, zinc, folate, and vitamins B1 and B5. Oatmeal also has the antioxidants avenanthramides in it that can help to lower your blood pressure, the fiber Beta-glucan that promotes bacteria into your digestive tract and, there is even a study that says that babies who eat oatmeal significantly lower their chances of getting asthma later in life.
Just make sure that the oatmeal that you eat isn't instant. The packaging of them alone sounds off alarms about how many preservatives they contain. Plus, it's pretty common for instant oatmeal to have more sugar and less fiber than if you make a bowl the old-fashioned way.
6. Frozen Waffles
If I had a favorite breakfast comfort food, it would probably be French toast first with waffles being a close second. They both are delicious, but neither is the healthiest on the planet. Honestly, they're basically considered to be a pastry and, as far as waffles go, they are usually loaded with white flour and sugar—and that's before you pile on butter and syrup. The only thing more unhealthy than a homemade waffle is a frozen one.
If you look at the label, it usually doesn't have nearly enough of the daily amount of fiber that your body needs while still offering up plenty of preservatives to keep those waffles sitting in your freezer for weeks on end. Hey, I don't want to deprive anyone (including myself) of some chicken and waffles every now and then, but try and save that for special occasions rather than making it your automatic weekend go-to, OK? Cool.
7. Toaster Pastries
Out of everything on this list, the one that I'll probably have the shortest commentary on is toaster pastries. You know, like Pop-Tarts. They're like edible Kool-Aid if you ask me and there is nothing good, healthy, or beneficial about that. They are off-the-charts with the sugar, very low when it comes to fiber and protein, and then have the nerve to come two per package which means you're taking in a ton of empty calories. So, since there is really nothing redeemable about them, how about taking a firm pass, even if you're tempted to eat them, just for nostalgia's sake?
8. Bagels
Hmm. A toasted bagel with butter used to be a fave food of mine. If you also enjoy this particular food (only with cream cheese or some other topping), let me start with why bagels aren't necessarily the worst of the worst when it comes to breakfast options. Each bagel is around 11 grams of protein, three grams of fiber, and a fair amount of manganese, copper, vitamin B-1, and even a bit of iron and zinc. The challenge is they are also high in calories, refined carbs, and, oftentimes gluten too—and that's before you put your toppings on!
Bottom line, if bagels are your thing, you definitely don't need to eat them daily, you should go with a topping like hummus or nut butter, and to get some extra protein into your system, consider topping your bagel with an egg, a slice of salmon or protein—just to balance everything out.
9. Jellies
Here's the thing about most jellies. More times than not, the more popular brands contain a ton of high fructose corn syrup (you can read more about why that is the devil incarnate here), artificial coloring, artificial flavors, and preservatives. Nothing about any of that is good for you (no matter how great the combination may taste). So, it really is best to leave commercial brands alone altogether.
The only exception is if you go with a brand that is as natural as possible. That way, you can take advantage of the pectin (which is a form of fiber) and other nutrients that the fruit that makes the jelly provides. To tell you the truth, the healthiest jelly that you can eat is the kind you make at home (get tips on how to do that here). But if you'd prefer to get some at your local grocery store, Welch's Natural Concord Grape Spread is a jelly that contains no high fructose corn syrup, artificial colors, or flavors. (You're welcome.)
10. Omelets
Now before you freak out on this one, let me just say that yes, eggs are good for you. They're high in protein, folate, zinc, calcium, and vitamins A, B12, D, and E. They are able to raise the level of high-density lipoprotein (HDL), which is "good cholesterol", in your system. The choline that's in eggs can help to build healthy cell membranes. Eggs even contain amino acids that can help to increase your muscle mass. But the reason why I chose to close out with omelets is that sometimes, all of the oil that they're made in, along with the tons of meat and cheese that go inside of them can be like eating a potential heart attack for breakfast!
That's why, first, it's so important to select the best kind of eggs—either pastured ones from a local farmer or Omega-3s, DHAs, or organic ones from your local grocery store (you can read why here). As far as making omelets go, try and put more veggies than meat (and cheese), prepare them in healthy fat like olive, coconut, and mustard oil, and use more cumin and paprika than salt (salt is high in sodium). If you follow these simple tips, you'll be able to enjoy your omelets, knowing that they truly are giving you what you need in order to have a great day.
Featured image by Shutterstock
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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. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Honestly, I don’t know if it will surprise y’all or not to know that a few years back, Vice published an article entitled, “Women Get Bored in Bed Faster Than Men.” When it comes to the clients I work with, what I will say is men tend to underestimate how creative women can be while women seem to overlook that men fake orgasms just about as much as they do. My grand takeaway from all of this? Folks need to be intentional when it comes to keeping the spice alive in their sex life; especially if they’re in a long-term relationship.
That’s why, when one couple came to me and asked what was something that they could do to light the fire (pun intended) in their own bedroom, the first thing that I asked was if they had ever tried wax play before. You should’ve seen the expression on their faces. LOL.
When it comes to things like that, I think that it’s still taboo for some, simply because they’ve only seen it on a movie screen or heard about it in true extreme sexual contexts — and so, they don’t think that it’s something that is “for them” when, the reality is, with the right tips in tow, wax play can be for pretty much anyone…and everyone.
So today, let’s add something new to some of y’all’s boudoir list of activities. Here are 10 things that will, hopefully, help you to see the flames of wax play (I’ve got puns all over the place today) in a whole new light.
1. Anticipation Does Wonders for Sexual Arousal
GiphyI once read an article by a mental health expert who said that anticipation is probably the greatest aphrodisiac of all. It builds excitement. It fuels curiosity. At the end of the day, it’s like a mental form of edging because you’re getting close to something that you look forward to — although you’re not quite there yet. Listen, he’s not off base because even science says that anticipation can give you a dopamine hit that can ultimately improve your sexual experiences.
Keeping this point in mind, how can watching hot wax drip from a candle and head toward your body not fuel some level of anticipation? Especially if it’s your first few times trying it? A woman by the name of Ana Monnar once said, “Anticipation is sometimes more exciting than actual events.” Just something to consider, when it comes to entertaining bringing wax play into your world, my dear.
2. Wax Play Is Peak-Level Foreplay
GiphyWe all know what foreplay is, right? Just to be sure that we’re all on the same page, a very basic definition is it’s something that typically happens right before sex in order to arouse the people who are about to have it. And since foreplay is pretty much the prelude to copulation, it’s important that “the appetizer” is damn near as good as the “main course.” Wax play can help to ensure that because, aside from what I just said about anticipation, it can also help you and your partner tap into your more sensual and seductive sides. It’s hot. It requires being mindful. And since so much give and take is involved, it requires both people to be very into the moment. Lawd. Wax play is sexy to even just think about!
3. Temperature Pleasure Is Lots of Fun
GiphyOkay, say that you’ve never played with wax (in this way) before. Have you ever incorporated ice cubes? I ain’t gonna let y’all get ALL up in my business, so…let me just say (for now) that some ice during oral sex ain’t neva hurt nobody…quite the contrary! There’s something about the unexpected cool that mixes around with the warmth of a mouth that is truly unmatched. Along these same lines, wax play brings in the heat and, what makes temperature pleasure/play so awesome is, that it uses the sensations of different temperatures to bring out different forms of stimulation.
Another thing that’s worth noting about temperature pleasure is if you’re someone who considers yourself to be on the sexually conservative side yet you do like this type of activity, whether you realize it or not, you’re low-key participating in a form of kink (yep!). This brings me to my next point.
4. Wax Play Is an Introduction to Kink
GiphyIt’s kind of interesting how some people clam up at the thought of a (sexual) kink when the reality is, at the end of the day, it’s about having a certain type of sexual experience (as opposed to a fetish that focuses on objects or body parts; like a foot fetish, for example). So, if it’s that simple, why does it intimidate a lot of folks? Well, kinks tend to delve into people’s fantasies or unconventional ways of thinking (like BDSM or voyeurism).
At the same time, the cool thing about kinks is you control how deep you want to go. Just know that if you do participate in wax play, there’s no point in turning up your nose to the whole kink thing; wax play technically qualifies.
5. Soy Does One Thing. Paraffin Does Another.
GiphyOkay, so let’s spend a couple of moments talking about the things that you need to get the most out of your wax play experience. First, please don’t be out here imitating movies. While they will have you believing that you should pull a taper candle from your dining room table and go ham with it, it’s best to go with massage candles; they are specifically designed for wax play and body massages (The Knot has a recommendation list here and Women’s Health has a list of their own here).
When it comes to candles, in general, I’m always a fan of soy because they burn cleaner and last longer. However, when it comes to wax play, two other reasons why soy is best is it’s natural and “burns lower;” this simply means that once the wax hits your body, it won’t be as hot as, say, paraffin wax will (because it has a higher burning point).
What all of this means is if you want a more comfortable experience, go with a soy (or even a shea butter or beeswax) candle. If you want to play with the big (wax play) kids, try paraffin.
Oh, and if you’re wondering if you can never use “regular” candles — I mean, it’s your body. All I’m saying is some candles are designed for wax play; birthday candles? They are not. Feel me?
6. Massage Candles Feel Incredible on Your Muscles and Joints
GiphySo, here’s the thing about massage candles: If you’ve ever had a professional massage before, your massage therapist may have used them. And if you’ve gotten a high-end mani/pedi, some paraffin wax may have come into play (no pun intended). That’s because the wax from both types of candles has health benefits that include relaxing muscles, improving joint mobility, and increasing blood flow throughout the body. And when you factor in the fact that the better you physically feel before sex, the better sex will be during it — isn’t that just one more plus for and perk of wax play? I definitely think so.
7. The Aromatherapy Is Incomparable
GiphySomething else that’s awesome about most massage candles is they have a wonderfully alluring scent to them, by design. Yes, that matters too because there is plenty of data out here to support the fact that aromatherapy does everything from reduce stress and relieve bodily discomfort to treat headaches and fight off infections (word on the street is that it may even help with menstrual cramps and menopause).
As far as your sex life goes, aromatherapy is supreme because certain essential oils double up as aphrodisiacs. Lavender, neroli, and rose are proven to improve your sexual function. Geranium reduces anxiety. And listen, if climaxing is your ultimate goal, check out “Ultimate Climax Hack? 10 Scents That Make It So Much Easier To Orgasm” and then look for massage oils that smell like, say, vanilla, saffron or jasmine. Bottom line, a good massage candle that smells amazing is going to be worth every cent that you spent to purchase it.
8. You Will Learn Communication (and Dirty Talk) on a Whole ‘Nother Level
GiphyOne of the reasons why I once penned, “Are You Ready To Apply Your Love Language To Your Sex Life?” for the platform is because, if there’s one thing that I think is so awesome about sex, is it finds a way to incorporate all five of your senses (sight, touch, taste, sound and hearing) as well as your top love languages (words of affirmation, quality time, acts of service, physical touch and gifts — if you’re open to it).
And when it comes to hearing (and words of affirmation), this is another area where wax play can be a winner because, as you’re learning what works for your partner and they learn what works for you, words have to be exchanged… perhaps even dirty ones.
And why is dirty talk so damn effective? According to scientific research, it has the ability to activate your entire brain (the biggest sex organ that you have) and when this is going on while you’re being physically stimulated — chile, the sky truly is the limit!
9. Wax Play Is Completely Customizable
GiphyYou know back when I was talking about soy candles vs. paraffin ones? Something that I didn’t mention, by design at the time, is that, although I will forever be Team Massage Candles when it comes to this particular topic, there are some known as wax play candles too. What’s the difference? Wax play candles tend to remain pretty hard (after being lit up) while massage candles are designed to melt into a liquid that you can massage on your partner’s body.
Why am I bringing this all up now? Well, it’s to serve as a reminder that wax play can be “dialed up” or “turned down” based on what you want to do. If you just want to put a twist on a massage, you can do that. If you’d like to test your partner’s tolerance level by applying more heat for longer, do that.
Just make sure that you use the kind of wax that doesn’t fully melt on shaved areas of the body (pretty sure why is self-explanatory), that you moisturize your skin beforehand (it’s easier to remove the wax…or whatever is leftover) that way and that you pour around 15-20 inches away from your partner’s body; that gives it time to cool somewhat on the way down. Oh, and if you don’t want to jack up your sheets, you might want to lay down a protective drop cloth (like this one here).
10. It Sure As Hell Ain’t Boring
Season 1 Friends GIF - Find & Share on GIPHYGiphyLast point — and it brings all of this full circle. Now that you’ve read all of the ways that wax play can benefit your sex life, how in the world could you associate it with “boring” on any level? Anything that can get you hype, cultivate eagerness, and enhance what you’ve already got going on…that is worth putting on your sex bucket list and trying at least one time, wouldn’t you say? And why can’t that time be…TONIGHT? Shoot your man a pick of a massage candle with a heart and watch him beat you home.
Then report back (with edits…LOL).
Something tells me that you’ll become a wax play fan — SOON.
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