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. ;)
Exclusive: Gabrielle Union On Radical Transparency, Being Diagnosed With Perimenopause And Embracing What’s Next
Whenever Gabrielle Union graces the movie screen, she immediately commands attention. From her unforgettable scenes in films like Bring It On and Two Can Play That Game to her most recent film, in which she stars and produces Netflix’s The Perfect Find, there’s no denying that she is that girl.
Off-screen, she uses that power for good by sharing her trials and tribulations with other women in hopes of helping those who may be going through the same things or preventing them from experiencing them altogether. Recently, the Flawless by Gabrielle Union founder partnered with Clearblue to speak at the launch of their Menopause Stage Indicator, where she also shared her experience with being perimenopausal.
In a xoNecoleexclusive, the iconic actress opens up about embracing this season of her life, new projects, and overall being a “bad motherfucker.” Gabrielle reveals that she was 37 years old when she was diagnosed with perimenopause and is still going through it at 51 years old. Mayo Clinic says perimenopause “refers to the time during which your body makes the natural transition to menopause, marking the end of the reproductive years.”
“I haven't crossed over the next phase just yet, but I think part of it is when you hear any form of menopause, you automatically think of your mother or grandmother. It feels like an old-person thing, but for me, I was 37 and like not understanding what that really meant for me. And I don't think we focus so much on the word menopause without understanding that perimenopause is just the time before menopause,” she tells us.
Gabrielle Union
Photo by Brian Thomas
"But you can experience a lot of the same things during that period that people talk about, that they experienced during menopause. So you could get a hot flash, you could get the weight gain, the hair loss, depression, anxiety, like all of it, mental health challenges, all of that can come, you know, at any stage of the menopausal journey and like for me, I've been in perimenopause like 13, 14 years. When you know, most doctors are like, ‘Oh, but it's usually about ten years, and I'm like, ‘Uhh, I’m still going (laughs).’”
Conversations about perimenopause, fibroids, and all the things that are associated with women’s bodies have often been considered taboo and thus not discussed publicly. However, times are changing, and thanks to the Gabrielle’s and the Tia Mowry’s, more women are having an authentic discourse about women’s health. These open discussions lead to the creation of more safe spaces and support for one another.
“I want to be in community with folks. I don't ever want to feel like I'm on an island about anything. So, if I can help create community where we are lacking, I want to be a part of that,” she says. “So, it's like there's no harm in talking about it. You know what I mean? Like, I was a bad motherfucker before perimenopause. I’m a bad motherfucker now, and I'll be a bad motherfucker after menopause. Know what I’m saying? None of that has to change. How I’m a bad motherfucker, I welcome that part of the change. I'm just getting better and stronger and more intelligent, more wise, more patient, more compassionate, more empathetic. All of that is very, very welcomed, and none of it should be scary.”
The Being Mary Jane star hasn’t been shy about her stance on therapy. If you don’t know, here’s a hint: she’s all for it, and she encourages others to try it as well. She likens therapy to dating by suggesting that you keep looking for the right therapist to match your needs. Two other essential keys to her growth are radical transparency and radical acceptance (though she admits she is still working on the latter).
"I was a bad motherfucker before perimenopause. I’m a bad motherfucker now, and I'll be a bad motherfucker after menopause. Know what I’m saying? None of that has to change. How I’m a bad motherfucker, I welcome that part of the change."
Gabrielle Union and Kaavia Union-Wade
Photo by Monica Schipper/Getty Images
“I hope that a.) you recognize that you're not alone. Seek out help and know that it's okay to be honest about what the hell is happening in your life. That's the only way that you know you can get help, and that's also the only other way that people know that you are in need if there's something going on,” she says, “because we have all these big, very wild, high expectations of people, but if they don't know what they're actually dealing with, they're always going to be failing, and you will always be disappointed. So how about just tell the truth, be transparent, and let people know where you are. So they can be of service, they can be compassionate.”
Gabrielle’s transparency is what makes her so relatable, and has so many people root for her. Whether through her TV and film projects, her memoirs, or her social media, the actress has a knack for making you feel like she’s your homegirl. Scrolling through her Instagram, you see the special moments with her family, exciting new business ventures, and jaw-dropping fashion moments. Throughout her life and career, we’ve seen her evolve in a multitude of ways. From producing films to starting a haircare line to marriage and motherhood, her journey is a story of courage and triumph. And right now, in this season, she’s asking, “What’s next?”
“This is a season of discovery and change. In a billion ways,” says the NAACP Image Award winner. “The notion of like, ‘Oh, so and so changed. They got brand new.’ I want you to be brand new. I want me to be brand new. I want us to be always constantly growing, evolving. Having more clarity, moving with different purpose, like, and all of that is for me very, very welcomed."
"I want you to be brand new. I want me to be brand new. I want us to be always constantly growing, evolving. Having more clarity, moving with different purpose, like, and all of that is for me very, very welcomed."
She continues, “So I'm just trying to figure out what's next. You know what I mean? I'm jumping into what's next. I'm excited going into what's next and new. I'm just sort of embracing all of what life has to offer.”
Look out for Gabrielle in the upcoming indie film Riff Raff, which is a crime comedy starring her and Jennifer Coolidge, and she will also produce The Idea of You, which stars Anne Hathaway.
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I didn’t think much could get better about the blissful high that comes with oral. That was until I came across the Kivin Method.
As someone who was never a huge fan of oral sex and could largely take it or leave it, I must admit that I have started to come around in recent years. With my head thrown back, hands gripping sheets and hair, and toes curling from the intense sensations of the work my partner is putting in at my center, I now give myself over to the pleasurable act wholly and unapologetically.
When I came across a way to maximize the pleasure I receive from cunnilingus (already), I had no choice but to tap in. Who knew the key to taking oral sex to new heights was giving it a sideways twist? For those of you who might also be interested in ways to spice up the way you do oral, experience faster and stronger orgasms, or simply want to indulge in something new with your partner, the Kivin Method could definitely be the oral sex technique for you, too.
Keep reading to learn about the method that is sure to have you writhing in ecstasy in no time at all.
What Is The Kivin Method?
For the uninitiated, the Kivin Method is an oral sex technique that focuses on stimulating the clitoris from a different angle. Dubbed “sideways oral” by some, this method involves the action of giving head from a side-to-side movement as opposed to the up-and-down motion that people typically perform when giving head. (If you need a visual, this illustration is helpful.)
The difference in approach as you’re receiving head can be a game-changer in how you receive pleasure. Not only does the giving partner have access to the clitoris, but they can also access more easily the vulva and the labia, which are objectively a bigger focus in this version of cunnilingus. More access means wider coverage, and that, plus the new sensation of oral from a different angle, can heighten the way you experience oral sex that much more.
Where more pleasure flows, intense orgasms are sure to follow.
Getty Images
How To Do The Kivin Method
If you want to know how to do the Kivin Method, it’s actually pretty straightforward. The receiver lays on their back while the giver positions themselves perpendicular to the receiver. Their head will be facing the vulva, but instead of vertical, their face will be horizontal to the vulva.
From there, the giver can get to business, ensuring that they keep their head perpendicular to the receiver’s vulva while working on their craft. Because this technique can be more intense for some receivers, start slowly by stroking the vulva and clitoris sideways with the tongue, and allow sensations and communication from the receiver to be a guide of what you need more or less of with the Kivin Method.
Ultimately, the Kivin Method allows experimentation and unlocking what pressure, rhythm, and tricks work best for the giver and the receiver. Try implementing a finger or two, or adding a sex toy to the mix to intensify the act even further.
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Featured image by Delmaine Donson/Getty Images