

I know some people who absolutely hate to grocery shop. Maybe it's because I'm single with no kids (which means that I have less to get) yet I'm on the opposite side of the coin. Because I like to cook often and grocery shopping is how I get a lot of random thinking accomplished (because I'm away from my computer), I really like it. And over the past couple of years, I've become more intentional about getting what my body, as a woman, needs.
That's what we're gonna get into in just a sec. If money and/or time is tight and you're curious about what you should put on your own grocery list, so that your own system will be satisfied, here are 15 foods that really do a woman's body a lot of good.
1. Fresh (in Season) Fruit
Something that I definitely keep in my fridge at all times is fresh fruit. Right now, I've got some watermelon and mango slices up in there.
Anyway, fruit is good for you because it's loaded with antioxidants, it's full of water to keep us hydrated and many of them are low in calories too. As a bonus, fruit is low in fat and sodium and contains no cholesterol.
As far as some of the healthiest fruits to consume — apples, berries (in season), avocados, pineapples, bananas, citrus fruit and pomegranates top the list.
2. Yogurt
These days, I'm actually a huge fan of kefir which is a lot like drinkable yogurt that has a ton more probiotics in it. And that's actually why yogurt makes this list. It's full of probiotics which helps to keep your gut (check out "80% Of Your Immunity Is In Your Gut. Take Care Of It Like This.") and vaginal health on track. Yogurt is also great because it's full of calcium, vitamins B and D and phosphorus (which helps your muscles to contract, gives you a boost of energy and is needed to properly detox your kidneys too). Plus, yogurt has a ton of protein in it; good to know if you're a vegan or vegetarian.
3. 100 Percent Pure Tart Cherry Juice
Are you someone who has trouble sleeping? That's just one of the many reasons why you might wanna pour yourself a glass of some pure tart cherry juice. It's the kind of juice that also has your back because it has fiber, protein, vitamins A and C, manganese (which reduces inflammation) and potassium (which reduces your blood pressure and water retention in your system). If you're someone who works out a lot, this is the kind of juice that can naturally help to reduce muscle soreness. If arthritis is an issue for you, pure tart cherry juice has been known to decrease related symptoms. It's also the kind of juice that can help you to lose weight and boost your immunity. Just make sure it's pure because sugar tends to affect its potency.
4. Fresh Herbs
There are some people in my life who have their own herb gardens. What's really cool is there are actually several that you can grow in mason jars from the comfort and convenience of being inside of your own home (you can check out a list of some of those here). The reason why it's a good idea to add some fresh basil, rosemary, cilantro, cinnamon, garlic, oregano or mint (for starters) to your dishes is because fresh herbs can help to lower your blood pressure and cholesterol levels, regulate your blood sugar and they even contain properties to keep cancer cells at bay. Plus, they really do take the taste of foods to another level — so much more than herbs that have been processed and put into a bottle do.
5. Sweet Potatoes
Sweet potatoes are considered to be a perfect food. What that essentially means is you could eat one of those and get a ton of what your body needs in just one meal. That makes sense too, considering the fact that they're a vegetable that is high in protein, fiber, vitamins A, B6 and C as well as manganese. One of the sweetest ways to stay regular, fight cancer, support your brain function, keep your immune system up and even keep your eyes in good shape is to eat a baked potato or snack on some homemade sweet potato fries.
6. Portobello Mushrooms
If you check out the article, "10 Foods That Make Eating Less Meat...Easier" on our platform, something that you'll notice is portobello mushrooms topped the list because they've got such a meaty texture that makes them an awesome meat substitute. On the health benefits tip, these particular mushrooms are awesome because they're a good source of antioxidants, vitamins B and D, selenium (which can help to prevent cancer) and copper (which can help to prevent premature greying). Also, if you're looking to add some non-inflammatory foods to your diet, these kinds of mushrooms can check that box off too.
7. 100 Percent Pure Cranberry Juice
When it comes to this, I'm not talking about Ocean Spray. That stuff has more sugar in it than soda does. Matter of fact, I won't lie to you. The real deal kind of cranberry juice (the kind that contains zero sugar) is sour as all get out. Still, it's really good for your health overall because it also has a ton of antioxidants, along with properties that can reduce your chances of getting diabetes, protect your urinary tract, fight off free radicals and certain viruses and bacteria. Also, cranberry juice even has the ability to decrease the amount of plaque that tries to linger on your teeth, which makes it a pretty dope drink.
8. Turmeric
I've got some friends who seem to be eating traditional Indian food whenever I talk to them on the phone. On the turmeric tip (because a lot of Indian dishes use it for curry), that's a good thing because it's a spice that contains super potent medicinal, anti-inflammatory and antioxidant properties. As a direct result, turmeric is known to help to prevent heart disease, give your brain a boost and even fight symptoms that are directly related to depression. Just make sure that you purchase the kind that has a high amount of curcumin in it. That's the compound that helps to make turmeric super powerful. One quick thing, though — if your blood is naturally thin, you might want to run consuming it by your doctor first. I used to take turmeric as a daily supplement and when I tell you that it caused my period to be heavy as hell? That is absolutely no exaggeration.
9. Dark Leafy Greens
There really is no way around the fact that if you want to stay in good shape, health-wise, you need some sort of dark leafy green in your kitchen stash. They are full of fiber. They are low in calories. And they've got so many nutrients in them, that you can get a lot of the vitamins and minerals that you need for the day with just one salad. Plus, they are directly attributed to lowering the risk of diabetes, obesity and high blood pressure. Personally, I'm a fresh spinach kind of gal myself; however, if you're curious about what some of the (other) healthy greens are, that would include kale, collards, romaine lettuce, arugula, Swiss chard, endive and turnip greens.
10. Tortillas
Something that I really like are fish tacos. So much, in fact that, I've been making them more often at home (mostly because I don't eat catfish or tilapia which is oftentimes served at restaurants).
Anyway, did you realize that tortillas are good for you too? They are high in fiber, calcium and folic acid. They are a low-calorie food. They are a great energy source as well. Although I like the texture of flour tortillas more, if you want the ones that are more health beneficial, corn tortillas are gonna be your best bet because they are high in whole grains and lower in gluten (unlike flour tortillas).
Either way, if Mexican dishes are a favorite of yours, now you've got a solid reason to make more of them from scratch.
11. Infused Water
You can read articles on our site like "10 Overlooked Signs That You're Dehydrated " and "Who Knew That Some Of Us Are Actually Drinking Water Wrong?" to get that we're big fans of water consumption over this way. Still, if you're like me and you don't drink as much of it as you probably should because it's what I call "wet air" (boring as all get out), turn a regular pitcher of water into infused water instead. By adding some of your favorite fruits and/or veggies and/or herbs to it, not only will you get a bit of flavor with every glass, you'll also get some of the nutrients from those foods into your system. Infused water is great on so many levels. Try it.
12. Salmon
Earlier this year, I wrote an article for the site about how salmon can help to grow your hair out (check out "Let's Gain An Inch A Month Of Hair Growth 'Til December, Shall We?"). That's no exaggeration either because it has omega-3 fatty acids that our hair and skin need in order to remain moisturized, healthy and strong. As a solid source of protein that's filled with practically every B vitamin that you can think of, as well as antioxidants and potassium too, salmon is hailed for being the kind of food that fights inflammation, protects brain health and helps with weight control. Aside from personal preference or allergies, there really isn't one good reason to not eat it more often.
13. Quinoa
As far as perfect foods go, quinoa is a whole grain (that's technically a seed) that tops the list. It's got lots of fiber, protein, amino acids, vitamins B and E, calcium, zinc (which is great for skin, nails and hair), magnesium (a nutrient that your nerves and muscles need), iron — and that's really the tip of the iceberg! Some cool things about this gluten-free food is it helps to regulate your blood sugar levels and keep your metabolism balanced. A great food, all the way around, when it comes to maintaining our overall health and well-being.
14. Tomatoes
Tomatoes are a fruit that is a great source of vitamins A, C, K as well as calcium and potassium. The lycopene in it is a natural chemical that helps to reduce acne and keep our pores clear. The calcium in them can help to strengthen your bones. If you happen to be a smoker, the coumaric acid and chlorogenic acid in this fruit work together to protect your system from carcinogen-related damage. Tomatoes also have a reputation for playing a direct role in breaking down the beginning signs of kidney stones (who knew?).
15. Hemp Seeds
If you're looking for a seed to add to your dietary routine, definitely try hemp seeds. For starters, they top the list of being an incredible source of protein. Also, they've got Vitamin E, zinc, iron, calcium, phosphorus, potassium and so many other nutrients in them. If you consume them on a consistent basis, the fatty acids in hemp seeds can slow down aging signs in your skin. Not only that but hemp seeds have a reputation for aiding in digestion, reducing your risk of heart disease and even decreasing the symptoms that are related to PMS and menopause. It really doesn't get any better than that!
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It's kinda wild that, in 2025, my byline will have appeared on this platform for (what?!) seven years. And yeah, when I'm not waxing poetic on here about sex, relationships and then...more sex and relationships, I am working as a certified marriage life coach, helping to birth babies (as a doula) or penning for other places (oftentimes under pen names).
As some of you know, something that I've been "threatening" to do for a few years now is write another book. Welp, October 2024 was the month that I "gave birth" to my third one: 'Inside of Me 2.0: My Story. With a 20-Year Lens'. It's fitting considering I hit a milestone during the same year.
Beyond that, Pumas and lip gloss are still my faves along with sweatshirts and tees that have a pro-Black message on them. I've also started really getting into big ass unique handbags and I'm always gonna have a signature scent that ain't nobody's business but my own.
As far as where to find me, I continue to be MIA on the social media front and I honestly don't know if that will ever change. Still, if you need to hit me up about something *that has nothing to do with pitching on the site (I'm gonna start ignoring those emails because...boundaries)*, hit me up at missnosipho@gmail.com. I'll do what I can. ;)
Claudia Jordan, Demetria McKinney & Jill Marie Jones On 'Games Women Play' & Dating Over 40
What do you get when you mix unfiltered truths, high-stakes romance, and a few well-timed one-liners? You get Games Women Play—the sizzling new stage play by Je’Caryous Johnson that’s part relationship rollercoaster, part grown-woman group chat.
With a powerhouse cast that includes Claudia Jordan, Demetria McKinney, Jill Marie Jones, Carl Payne, Chico Bean, and Brian J. White, the play dives headfirst into the messy, hilarious, and heart-wrenching games people play for love, power, and peace of mind. And the women leading this story? They’re bringing their whole selves to the stage—and leaving nothing behind.
From Script to Spotlight
The road to Games Women Play started over 20 years ago—literally.
“This script was written 20 years ago,” Jill Marie Jones said with a smile. “It was originally called Men, Money & Gold Diggers, and I was in the film version. So when Je’Caryous called me to bring it to the stage, I was like, ‘Let’s go.’” Now reimagined for 2025, the play is updated with sharp dialogue and modern relationship dynamics that feel all too real.
Demetria McKinney, no stranger to Je’Caryous Johnson’s productions, jumped at the opportunity to join the cast once again. “This is my third time working with him,” she shared. “It was an opportunity to stretch. I’d never been directed by Carl Payne before, and the chance to work with talent I admire—Jill, Claudia, Chico—it was a no-brainer.”
Claudia Jordan joked that she originally saw the role as just another check. “I didn’t take it that seriously at first,” she admitted. “But this is my first full-on tour—and now I’ve got a whole new respect for how hard people work in theater. This ain’t easy.”
Modern Love, Stage Left
The play doesn’t hold back when it comes to the messier parts of love. One jaw-dropping moment comes when a live podcast proposal flips into a prenup bombshell—leaving the audience (and the characters) gasping.
Demetria broke it down with honesty. “People don’t ask the real questions when they date. Like, ‘Do you want kids? How do you feel about money?’ These convos aren’t happening, and then everyone’s confused. That moment in the play—it’s real. That happens all the time.”
Jill chimed in, noting how the play speaks to emotional disconnect. “We’re giving each other different tokens of love. Men might offer security and money. Women, we’re giving our hearts. But there’s a disconnect—and that’s where things fall apart.”
And then Claudia, of course, took it all the way there. “These men don’t even want to sign our prenups now!” she laughed. “They want to live the soft life, too. Wearing units, gloss, getting their brows done. We can’t have nothing! Y’all want to be like us? Then get a damn period and go through menopause.”
Dating Over 40: “You Better Come Correct”
When the conversation turned to real-life relationships, all three women lit up. Their experiences dating in their 40s and 50s have given them both clarity—and zero tolerance for games.
“I feel sexier than I’ve ever felt,” said Jill, who proudly turned 50 in January. “I say what I want. I mean what I say. I’m inside my woman, and I’m not apologizing for it.”
Demetria added that dating now comes with deeper self-awareness. “Anybody in my life is there because I want them there. I’ve worked hard to need nobody. But I’m open to love—as long as you keep doing what got me there in the first place.”
For Claudia, the bar is high—and the peace is priceless. “I’ve worked hard for my peace,” she said. “I’m not dating for food. I’m dating because I want to spend time with you. And honestly, if being with you isn’t better than being alone with my candles and fountains and cats? Then no thanks.”
Channeling Strength & Icon Status
Each actress brings something different to the play—but all of them deliver.
“I actually wish I could be messier on stage,” Claudia joked. “But I think about my grandmother—she was born in 1929, couldn’t even vote or buy a house without a man, and didn’t give a damn. She was fearless. That’s where my strength comes from.”
For Jill, the comparisons to her iconic Girlfriends character Toni Childs aren’t far off—but this role gave her a chance to dig deeper. “If you really understood Toni, you’d see how layered she was. And Paisley is the same—misunderstood, but strong. There’s more to her than people see at first glance.”
Demetria, who juggles singing and acting seamlessly, shared that live theater pushes her in a new way. “Every moment on stage counts. You can’t redo anything. It’s a different kind of love and discipline. You have to give the performance away—live, in the moment—and trust that it lands.”
Laughter, Lessons & Black Girl Gems
The show has plenty of laugh-out-loud moments—and the cast isn’t shy about who steals scenes.
“Chico Bean gets a lot of gasps and laughs,” Claudia said. “And Naomi Booker? Every scene she’s in—she’s hilarious.”
But the play isn’t just about humor. It leaves space for reflection—especially for Black women.
“I hope we get back to the foundation of love and communication,” said Demetria. “A lot of us are in protector mode. But that’s turned into survival mode. We’ve lost softness. We’ve lost connection.”
Claudia agreed. “We’re doing it all—but it’s not because we want to be strong all the time. It’s because we have to be. And I just want women to know: You can have peace, you can be soft. But stop bringing your old pain into new love. Don’t let past heartbreak build walls so high that the right person can’t climb over.”
Final Act: Pack the House
If there’s one thing this cast agrees on, it’s that this play isn’t just entertainment—it’s necessary.
“Atlanta is the Black entertainment hub,” Claudia said. “We need y’all to show up for this play. Support the arts. Support each other. Because when we pack the house, we make space for more stories like this.”
Games Women Play is more than a play—it’s a mirror. You’ll see yourself, your friends, your exes, and maybe even your next chapter. So get ready to laugh, reflect, and maybe even heal—because the games are on.
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Be Careful. Those Casual Friendships Can Be Red Flags Too.
A couple of weeks ago, I was listening to someone vent about an area of frustration that they couldn’t seem to get to the root of — why they keep getting taken advantage of by certain individuals. When you’ve been a life coach for as long as I have (and you were a journalist before that), you learn how to ask certain questions that can cause people to consider things that they may never have before.
So, when I asked her, “What is the common thread with all of those folks? And sit still for two minutes before answering,” when she finally heard her own self speak, her eyes got wide and her mouth dropped open: “They’re all people who I’m not really sure what they are in my life.”
Ding. Ding. DING.
A life coach by the name of Thomas Leonard once said that “Clarity affords focus” and, believe you me, when it comes to dealing with other human beings, if you don’t get clear on where you stand when it comes to your interactions with them, you can very easily find yourself “focusing too much” on those who don’t deserve it and too little on those who absolutely do. And y’all, this lil’ PSA couldn’t be more relevant than when it comes to what I call “casual friendships.”
Let’s dig — and for some of us, dig our way out of — what it means to have a casual friend, so that you can get clear on if you really need those in your life…and if so…why?
Article continues after the video.
It Can’t Be Said Enough: Always Remember What “Casual” Means
There’s a reason why I decided to share two videos by mental health coach Isaiah Frizzle at the top and bottom of this article. It’s because a lot of what he shares in both of them complements a piece that I wrote for the platform last year entitled, “This Is Just What Purposeful Relationships Look Like.”
It’s the author M. Scott Peck who once said, “Until you value yourself, you won't value your time. Until you value your time, you will not do anything with it” and please believe that the older (and hopefully more mature) you get, the more you tend to see just how valuable — and fleeting — time is; and that is what plays a huge role in motivating you want to only involve yourself with people, places, things and ideas that will honor your time — and when something is casual? In my opinion, it’s highly debatable that it’s worth much of your months, days, hours, or even too many of your minutes.
The main reason why is addressed in an article that I wrote back in the day entitled, “We Should Really Rethink The Term 'Casual Sex.'” The gist? When it comes to relationships, “casual” is certainly not a favorite word of mine because I know what it means. Have mercy — why would you want to invest your time, energy, and emotions into something that is, by definition, apathetic, indifferent, careless, lacking emotional intimacy, and/or is without purpose?
I don’t know about y’all but that sounds like a complete and total crap shoot to me — especially if you are going to go so far as to consider this type of dynamic a true friendship (check out “Ever Wonder If A Friend Is Just...Not That Into You?,” “6 Signs You're About To Make A Huge Mistake In Making Them A Close Friend,” “5 Signs Of A Toxic Friendship That Is Secretly Poisoning Your Life,” “12 Friend Facts That Might Cause You To Rethink (Some Of) Your Own,” and “Less & Less Of Us Have Close Friends These Days. Why Is That?” ).
To me, when you decide to call someone “friend,” it means that they are loyal, reliable, consistent, trustworthy and willing to be there to support you to the very best of their ability — even if it’s inconvenient to do so sometimes (check out “Life Taught Me That True Friendships Are 'Inconvenient'”). How in the world can you expect that from something that has the word “casual” in it?
And you know what? That actually segues into my next point about casual friendships pretty darn well.
Ponder the Purpose “Casual Friends” Serve in Your Life
A couple of years ago, Verywell Mind published an article entitled, “How the 4 Types of Friendship Fit Into Your Life.” The four that it listed were acquaintances (which I actually don’t consider to be friends; check out “6 Differences Between A Close Acquaintance And An Actual Friend”), casual friends, close friends, and lifelong friends. After reading the piece, I think they consider casual friends to be the “pleasure” friends that I mentioned in the article, “According To Aristotle, We Need ‘Utility’, ‘Pleasure’ & ‘Good’ Friends.”
And although I certainly get that, I think my “cause for pause” is calling those people “friends” when they probably should be called something like an associate or possibly even a buddy instead. Why do I feel this way? Well, I’ve shared in other articles that I think social media has jacked up vocabulary words and their true meaning on a billion different levels.
Take “friend,” for example. Facebook had us out here calling everyone we connected to on their platform “friends” when some of them, we’ve never even spoken to before — and I personally think that influenced, affected and perhaps even infected our psyche to the point where we will call folks, both online and off, “friend” even when they haven’t earned it and/or who possibly don’t deserve it.
That said, do I think that we all could use lighthearted interactions that don’t go very deep and are filled with not much more than fun? Sure. However, if we were to move this over into a sexual thing — those types of people would probably be called a sneaky link, and there is nothing significant or substantial about ‘em. In fact, if anything pretty much automatically comes with an expiration date, sneaky links would have to be it.
And that’s kind of the point that I’m trying to make about a casual friend — so long as you know that the word “casual” is being used to describe them, while you may enjoy the people who fit that bill, they aren’t really anything that you can or even should fully rely on. Instead, take them for what they are and don’t really expect much more than that. Otherwise, you could be in for some profound levels of disappointment. And who wants that?
Final point.
How a Casual Friend Can Become a Huge Red Flag
I’m telling you, y’all gonna quit clowning Tubi. LOL. To me, the best way to describe it is it’s the Cricket of current streaming apps. What I mean by that is, back when Cricket (the cell phone service) first came out, people, like me, who used it service got incessantly clowned because it was seen as a bootleg provider. Now it’s owned by AT&T, and as someone who has rocked with them since I was in my 20s, I don’t have one regret for doing so. Cricket has always been good to me, chile.
And Tubi? Well, when you get a chance, check out CNBC’s article, “CEO at 33, Tubi’s Anjali Sud on success hacks she learned at Amazon, IAC on way to top of Fox streaming” — take note of the moves the streaming app is making and the quality of programming that is transpiring in real time.
Anyway, I find myself bringing up Tubi more and more in my content because it helps to amplify some of the points that I like to make. This time, it’s a movie that’s (currently) on there calledRight Man, Wrong Woman. If you haven’t seen it before, I don’t want to give too much of the film away. What I will say is that the main female character, she had a casual friend and then she had a close friend.
That casual friend—the one who liked to kick it all of the time—was a lot of fun; however, dealing with her came with a ton of semi-unforeseen consequences. Meanwhile, the close friend? She’s what the Aristotle article (that I mentioned earlier) would call the “good friend” because she tried her best to hold her friend accountable.
And really, it shouldn’t be a shock that the casual friend turned out to be a plum trip because if someone is loads of entertainment and pleasure and yet they are indifferent towards you, they make careless decisions around you and/or they don’t really make known the purpose for you being in their life other than to pass some time — where really do you and that person have to go past drinks after work or dinner on a rooftop restaurant from time to time? And if that is all that the two of you are doing, again, why are they deserving of the word “friend”?
Hmph and don’t get me started on the lack of reciprocity that typically transpires when it comes to dealing with people like this because, while they won’t mind you spending your coins on them, taking their calls in the middle of the night or listening to all of their issues — when it comes time for them to show up for you, they very well may gaslight you into thinking that you are being dramatic, clingy or “doing the most.” Why? Well, it’s mostly because the two of you never really established what the hell the both of you are to one another.
And so, while you’re somewhere taking them seriously, they are out here seeing you casually, and as much as it might hurt to hear, that doesn’t automatically or necessarily make them a bad person. You shouldn’t expect much where no clarity is involved. After all, casual is just that: CASUAL.
____
I’m hoping that you can now see why I entitled this piece in the way that I did. It’s because a red flag is pretty much a warning, and to me, a casual friend is about as big of an oxymoron (again, to me) as casual sex is. Friends and sex are both too intimate to be seen or treated casually. Oh, but if you step out and take that risk, you could find yourself getting far more involved than the other individual ever wanted to go, because casual is how things have always been. “Friend” was simply to get you more mentally and emotionally invested. SMDH.
American columnist Walter Winchell once said, “A real friend is one who walks in when the rest of the world walks out.” A wise person once said, “One good friendship will outlive forty average loves." Former President Ulysses S. Grant once said, “The friend in my adversity I shall always cherish most. I can better trust those who helped to relieve the gloom of my dark hours than those who are so ready to enjoy with me the sunshine of my prosperity.” Does any of this sound casual to you? Yeah, me neither.
Again, I’m not saying that you shouldn’t have people in your life who aren’t on deep levels. I’m just saying that you might want to consider putting them into another category than friend, because what friends do for people? There ain’t nothin’ even remotely casual about it, sis. Not even a lil’ bit.
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