

Goodness, y'all. If 2020 hasn't driven any other point home—and we all know, there are a billion and one to ponder—it's the fact that now, more than ever, we've got to do all that we can to proactively care for our mental health and well-being. This includes seeing our physician if we're not feeling well. This includes making an appointment to speak with a reputable therapist, counselor or life coach, if we need some help working through some things. This means taking some time off of social media and turning off our phones so that we can take a break from all of the "noise" that is constantly around us. This means making pampering and chilling out top priorities. This means finding inner peace. You know what else? This also means practicing watching our diet. No joke.
One day, I'll have to get into how certain foods can actually affect your mental health in negative ways (checking out "Why You Should Consider Leaving Fast Food Alone" is a good starting point). But today, for now, let's look at 10 foods that are actually proven to improve your mental stability and longevity. Because, in times like these, we all can use every ounce of help that we can get…right? Amen.
1. Blackberries
It really is important to eat fruits and veggies when they're in season; that way, you can get the most nutrients out of 'em. That said, when it comes to blackberries, the best time of year to consume them is between the end of the summer and the beginning of autumn. If you wait until then to cop some, you'll end up with berries that are packed with vitamins C and K, fiber and manganese, along with antibacterial and anti-inflammatory properties that will help to support oral health and strong bones. Something else that blackberries contain is anthocyanins; these are natural compounds that fight to inhibit the growth of cancer cells.
The reason why you should consider eating blackberries to improve your mental health is because anthocyanins also help to keep free radicals from damaging your brain cells in a way that could ultimately lead to memory loss. Also, thanks to the fruit's anti-inflammatory properties, blackberries can reduce brain inflammation that could possibly lead to long-term cognitive decline.
2. Lamb
One of my favorite meats is definitely lamb. I mean, give me some lamb chops and you've got a fan for life! Anyway, aside from being high in protein, lamb is also a good source of omega-3 and 6, along with vitamins B12 and B3, zinc and selenium. All of these point to this kind of meat providing quite a few health benefits. For instance, lamb is high in heme iron (a type of iron that is easily absorbed into your bloodstream); creatine (an organic compound that creates muscle mass); glutathione (which is a big time antioxidant), and Linoleic Acid (LA) which is an acid that can actually reduce your chances of having a heart attack. In fact, lamb contains more LA than any other meat does.
Lamb is dope when it comes to your mental health because it's also considered to be a dopamine-rich type of food. Dopamine helps to get you in a better mood, improves your memory, counteracts depression and can even make you less impulsive.
3. Broccoli
The tiny veggie trees known as broccoli are good for you for a myriad of reasons. Broccoli has protein, fiber, a ton of vitamins C and K, folate and Vitamin A in it. The antioxidants in broccoli help to fight off free radicals; the bioactive compounds it contains reduces bodily inflammation; its fiber decreases the chances of constipation; its bioactive compound sulforaphane helps to slow down the signs of aging, and the Vitamin C that's in broccoli will keep your immune system healthy and strong.
Another compound that broccoli has in it is kaempferol. There are studies to support that it's effective at reducing the inflammation of neural tissue. Plus, its other bioactive compounds are able to support healthy brain function too.
4. Shiitake Mushrooms
Although I'm not a vegetarian (or vegan), whenever I'm in the mood to go for a meat alternative, believe it or not, I typically reach for mushrooms. To me, they have a "meat-like texture" to them without all of the preservatives that a lot of "fake meat" contains. When it comes to mushrooms that are super healthy, you can't do much better than shiitake ones. They contain a fair amount of protein and fiber, but where these mushrooms really shine is the fact that they're high in copper and Vitamin B5. Plus, they contain compounds that will lower your cholesterol levels and boost your immune system, and they contain antibacterial, antiviral, and antifungal properties that can reduce viral, bacterial, or fungal infections.
Shiitake mushrooms also have a good amount of zinc in them. This is great to know because zinc is a mineral that is scientifically proven to reduce depression-related symptoms while calming your nerves so that you're less anxious.
5. Swiss Chard
When the topic of dark leafy greens comes up, oftentimes it's ones like kale or spinach that immediately come to mind. But if you want to add some variety to your greens-eating collection, be sure to get some swiss chard into the mix. For starters, it's high in fiber. But what's really mind-blowing is swiss chard contains a whopping 716 percent of the Vitamin K that your system needs on a daily basis and 214 percent of the Vitamin A that you need as well (not to mention that it contains magnesium, manganese, potassium, iron and copper too). Swiss chard is also high in antioxidants that can help to protect your heart, lower your blood sugar levels and keep your weight in balance.
Thanks to the magnesium that's in this particular green vegetable, swiss chard can help to speed up the healing process of a migraine, put you into a better mood and, there are even studies that reveal magnesium can help to treat certain neurological disorders as well.
6. Maca
Maca is a medicinal root from Peru. Over the past several years, it's become all the rage because it also provides loads of health benefits. Maca offers 133 percent of the daily amount of Vitamin C that your body needs. Maca also contains 85 percent of the daily copper that your system requires too. It contains a pretty impressive amount of fiber and protein, along with a good amount of iron, potassium and Vitamin B6. If you're looking for something that will boost your libido, improve your partner's sperm quality or relieve menopausal symptoms, maca's totally got your back. Some athletes also take maca in supplement form in order to boost their endurance.
If you're feeling a little stressed out, getting some maca into your system might be just what your body desires. That's because another benefit of maca—whether in supplement or powder form—is it also helps to reduce anxiety and depression-related symptoms; this is, in part, due to the flavonoids that are in it.
7. Salmon
C'mon. Is there anything better than a piece of grilled salmon and rice, a salmon Caesar salad, or some fresh salmon sushi? Aside from how delicious these meals are, salmon has omega-3 fatty acids to lower your blood pressure and give you a boost of energy; vitamins A, D, E, and K to support your bone and eye health; B vitamins to level out your cortisol levels, and fatty acids to lubricate your joints and also keep your skin healthy and radiant.
The omega-3 fatty acids in salmon are really good for your mental health because they can help elevate your memory retention. Plus, those acids, combined with the Vitamin D that is also in this type of fish, can help to give you a boost of energy and feelings of positivity on the days when you are feeling a little on the low side.
8. Brown Rice
Brown rice is a whole grain. Off top, that makes it a food that is good for your overall health and well-being. It's got fiber, protein, and a ton of manganese (81 percent of your reference daily intake). Brown rice also contains selenium, magnesium, phosphorus, and vitamins B1, B3, and B6. Since this is the kind of whole grain that also has phytic acid and polyphenols in it, brown rice can lower your blood sugar. The selenium in it can help to prevent your arteries from clogging up and its fiber amount can help to keep you regular and toxin-free.
Brown rice does your brain a world of good because it also has the natural compound Gamma-Aminobutyric (GABA) acid in it. It's kind of a long story but, basically what GABA does is help to slow down the neurons in your brain so that you don't feel as upset, worried, or anxious as you would if they were running full throttle. The more you know, y'all.
9. Seeds and Nuts
Do you like to snack on seeds like pumpkin seeds, sunflower seeds, and chia seeds, or nuts like almonds, cashews, or peanuts? If so, good for you. Whether you realize it or not, when you eat seeds and nuts like these, your body is getting a good dose of monounsaturated fats (which decreases your chances of having heart disease or type 2 diabetes), zero dietary cholesterol, lots of fiber, plenty of antioxidants, and vitamins and minerals like vitamins B6 and E, folate, magnesium, calcium, zinc, copper, selenium and plant iron.
Something else that both seeds and nuts have an abundance of is serotonin. This is good to know because it's a natural neurotransmitter in your body that regulates your moods, your sleeping patterns, your libido, and your appetite. When serotonin is flowing throughout your body, your mental health and well-being are better in every way.
10. Cinnamon
Cinnamon is a must-have spice for any woman. It maintains vaginal health. It's a great aphrodisiac. It contains strong antioxidant and anti-inflammatory properties. It lowers the amount of bad cholesterol that's in your system. Cinnamon also has the ability to reduce the amount of insulin resistance that's in your body. It fights viral and bacterial infections. There are even studies that reveal that cinnamon slows down the growth of HIV cells.
As far as your brain goes, not only does cinnamon fight to stifle the build-up of tau (a protein that can eventually lead to Alzheimer's disease), but whether you smell it or consume it, cinnamon is a spice that increases cognitive function and memory. So, whether you decide to sprinkle it on a favorite drink or bake with it, make sure to add cinnamon more to your diet. Your mental health will thank you for it in so many different ways!
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Adrian Marcel On Purpose, Sacrifice, And The 'Signs Of Life'
In this week's episode of xoMAN, host Kiara Walker talked with R&B artist Adrian Marcel, who opened up, full of heart and authenticity, about his personal evolution. He discussed his days transitioning from a young Bay Area singer on the come-up to becoming a grounded husband and father of four.
With honesty and introspection, Marcel reflected on how life, love, and loss have shaped the man he is today.
On ‘Life’s Subtle Signals’
Much of the conversation centered around purpose, sacrifice, and listening to life’s subtle signals. “I think that you really have to pay attention to the signs of life,” Marcel said. “Because as much as we need to make money, we are not necessarily on this Earth for that sole purpose, you know what I mean?” While he acknowledged his ambitions, adding, “that is not me saying at all I’m not trying to ball out,” he emphasized that fulfillment goes deeper.
“We are here to be happy. We are here [to] fulfill a purpose that we are put on here for.”
On Passion vs. Survival
Adrian spoke candidly about the tension between passion and survival, describing how hardship can sometimes point us away from misaligned paths. “If you find it’s constantly hurting you… that’s telling you something. That’s telling you that you’re going outside of your purpose.”
Marcel’s path hasn’t been without detours. A promising athlete in his youth, he recalled, “Early on in my career, I was still doing sports… I was good… I had a scholarship.” An injury changed everything. “My femur broke. Hence why I always say, you know, I’m gonna keep you hip like a femur.” After the injury, he pivoted to explore other careers, including teaching and corporate jobs.
“It just did not get me—even with any success that happened in anything—those times, back then, I was so unhappy. And you know, to a different degree. Like not just like, ‘I really want to be a singer so that’s why I’m unhappy.’ Nah, it was like, it was not fulfilling me in any form or fashion.”
On Connection Between Pursuing Music & Fatherhood
He recalled performing old-school songs at age 12 to impress girls, then his father challenged him: “You can lie to these girls all you want, but you're really just lying to yourself. You ain't growing.” That push led him to the piano—and eventually, to his truth. “Music is my love,” Marcel affirmed. “I wouldn’t be a happy husband if I was here trying to do anything else just to appease her [his wife].”
Want more real talk from xoMAN? Catch the full audio episodes every Tuesday on Spotify and Apple Podcasts, and don’t miss the full video drops every Wednesday on YouTube. Hit follow, subscribe, and stay tapped in.
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Pack A Travel Case With These 12 Items For Amazing 'Summer Vacation Sex'
It’s kind of funny that while I’m literally in the process of writing this article, the Los Angeles Times published “How to get lucky on your family vacation” hours prior. LOL. Although this year marks a bit of a dip in the amount of Americans who plan on taking a summer vacation (because this administration ain’t making coin-keeping easy, y’all) — it’s still being reported that around 53 percent will do so in the name of rest, relaxation and spending quality time with their loved ones.
And for many, the loved ones category absolutely includes their bae. And if that is the case, that probably means that sex is somewhere on the menu.
Yep. I actually read one survey (that consisted of 2,000 people) that said folks tend to have twice as much sex while they are on vacation than they do when they’re at home. It makes sense too when you factor in that you have less to do (unless you’re traveling with those folks who act like you need an itinerary for every damn thing — and we all know one…SMDH), which makes you less stressed out, which makes it easier to feel sexy and to want to get sexual.
And so, in the spirit of that indeed being the case, I want to make sure that you carve out a corner of your suitcase or carry-on to include at least half of the following 12 things that are on this list — things that can help to make “summer vacation sex”…that much hotter, y’all.
1. Edible-Grade Sunscreen
It can’t be said enough that, no matter how melanated you may be, your skin needs sunscreen. Not only to protect yourself from the risk of skin cancer (which 1 in 5 Americans will get in their lifetime) but from premature aging that can come from sun damage too. That said, if the urge arises to have sex outside somewhere, I did find some edible-grade sunscreen, in case you’re either worried about what sex in the sun will do to your skin or how all of the chemicals in sunscreen will affect your (digestive) system. The company is called Sky & Sol and you can read up on them here.
2. Flavored Lip Balm
If you’ve ever wondered why your lips are so susceptible to being chapped, it’s because they don’t contain any oil glans to keep them moisturized. This is especially important to keep in mind when the weather is extremely cold or hot because that can do a real number on the sensitive skin that your lips are made out of. That’s why it’s essential to stay well-hydrated and to also keep some lip balm in tow. Lip balm is especially designed to moisturize your lips, reduce chapping, exfoliate, soothe irritation and protect your lips from UV damage. As a bonus, lip balm will also help to keep your lips super soft and kissable; especially if you get the flavored kind. #wink
3. Condoms
I’m still out here, literally shaking my damn head, that reportedly, only one-third of men and one-fourth of women use condoms (and even many of those folks don’t do it consistently). It can’t be said enough that if you’re not in a monogamous (married) or exclusive (dating) relationship where you both are getting regularly tested and are on some other form of birth control (unless you want to get pregnant) — you absolutely should be using condoms and, as a woman, you should not solely rely on your partner to have some that are ready and available.
Not just because you should be responsible for your body and health but because not all condoms are made equal, so you should bring along some that you prefer/enjoy. If you’d like a lil’ help picking those out, check out “These Are The Kinds Of Condoms Your Vagina Would Actually Prefer.”
4. Crotchless Swimsuit
Packing some sexy lingerie? I certainly hope that goes without saying. If you’ve got a hot tub around, though and you want to “get it in” without getting totally naked (so that nosey people won’t see every damn thing), you do know that there are some crotchless swimsuits out in these streets, right? An example of one is here. Of course, you can always do what Beyoncé said in “Drunk in Love” and just move ish over to the side but…I’m just giving you another creative option…if you wanted one.
5. Blindfolds
If you’d like to cultivate an atmosphere of mystery or anticipation, a simple blindfold will do the trick. There is another reason why I think they are great for summer vacation (sex) trips, though — if your hotel room doesn’t come with blackout curtains and you want to have a quickie or two without the room being so bright, putting on a blindfold can solve that “problem” too.
6. Waterproof Sex Toys
Who said that you have to wait until you get to your hotel room to engage in some foreplay? If you bring a couple of sex toys around, you can tease each other practically anywhere — and if they are waterproof, that includes in the ocean or pool. Some, you can pair up with your smartphone in order to stimulate your partner from just about anywhere. Whew, chile.
7. Homemade Sex Toys Too
Speaking of sex toys, you’d probably be amazed at how many things in your house can double up as one. A spatula or wooden spoon is great for spanking. A necktie, some tights and a pair of clothespins work well for BDSM (use your imagination, sis). An electronic toothbrush is its own vibrator. A string of (lubricated) pearls in between your thighs? Girrrl…GIRL. Oh, and cop a silicone ice tray that comes in different shapes.
When you are rubbing ice in the shape of fruit, flowers or even animals over each other’s bodies, you’ll be surprised by how the combination of the cold with the texture of the space of the ice will stimulate you (make the ice out of juice instead of water for an extra sweet treat!).
8. Portable Charger
I don’t know what took me so long to get a damn portable charger but it’s one of the best things that ever happened to me. What I personally purchased is the ANKER Zolo Power Bank, 20,000mAh 30W High-Speed Portable Charger. I can throw it in my purse, it charges fast, I can use more than once before needing to recharge it; plus, it complements most devices. A great thing to keep in mind, so that your sex toys don’t end up going out on you while you’re…wherever you are.
9. Massage Oil Candle
Going through security at the airport can be a HEADACHE. And while, how long it can take, oftentimes varies on the airport you’re at and the time you are traveling (you can read more about that here), the process is going to be especially annoying if they have to go through your bags. Since you can currently only pack a quarter-sized bag of liquid products on your carry-on, my two cents would be to leave the massage oil at home and pack a massage oil candle instead.
That way, you can still engage in some temperature play (check out “Hot Sex: 10 Super Sultry Reasons To Bring Wax Play Into Your Bedroom”) while you’re on the road without going through any security hassle hang-ups. Some edible massage oil candles are located right here.
10. Wine Cooler Sleeve
Say that you end up going on a wine tasting tour while you’re on vacation and you end up purchasing a bottle or you simply want to toast with some champagne but you’re not sure how to store the bottle. Did you know that there are wine cooler sleeves that are lightweight, portable and will help to keep your bottles cold without condensation for hours on end? A brand that comes highly recommended is here.
11. Rose Petals
I think there are a few reasons why rose petals are oftentimes used to create a sexy mood. Red symbolizes love and passion. Rose petals are soft to the touch. The scent of them is considered to be an aphrodisiac as well. For all of these reasons, bring along some fresh rose petals for your hotel bed. If you put a damp paper towel in something like a small Tupperware container and then place the rose petals inside of that, they won’t dry out quickly which will make them feel great once you’re ready to start rolling around in them (you can also keep them in your hotel room’s fridge to further extend their shelf life).
12. Mints
Morning sex. Outdoor sex. Whatever kind of sex — it’s always going to be better when your breath and his smell good. And just so you don’t have to lug around a big bottle of mouthwash, pack some mints. Altoids are always going to be my number one draft pick — yet go with whatever are your personal faves. They’re the perfect hack for unbelievable summer vacation sex. Wouldn’t you agree? Enjoy!
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