

If there's one thing that I think we all can agree on, it's the fact that one of the best things about this time of year is all of the good home-cooked eatin' that we get to partake of. It's like, no matter whose house you walk into, there's gonna be some sort of casserole, freshly-baked pie or traditional family recipe that the host is going to be more than happy to offer you—and you're gonna be more than happy to oblige.
Problem is, even when it comes to holiday cooking and eating, there is such a thing as going overboard. Even though most of us only gain 1-2 pounds by the time the New Year officially gets to going, it's still important to go easy on foods that may taste good but aren't exactly the healthiest for you and your system. For the record, some that top the list include eggnog, pot roast, cheesecake, sausage stuffing, croissants, and just about any kind of dip that you can think of. The main reason is because they are loaded with fat and calories.
That's the bad news. The good news is there are several "traditional holiday foods" that are actually pretty good for you (especially if you prepare them in a healthy way). If you're ready to know what you actually can chow down on without having any guilt, here are 10 foods that both your taste buds and digestive system will love.
1. Turkey
Most of us know that if anything can trigger "itis" in our system, it's turkey. The reason why is because it has a lot of the nutrient tryptophan in it, and since that is what helps our bodies to produce the neurotransmitter serotonin which helps us to sleep…there you have it. But that's not all that turkey is able to do. It's high in protein, niacin, and vitamins B3, B6, and B12. If it's skinless and roasted, it's low in fat. Turkey contains less cholesterol than chicken, beef, or pork. It's also rich in zinc, selenium, and phosphorus. Oh, and as you or one of your relatives is carving the turkey up, if you're curious about if white or dark meat is best, while I'm a dark meat kind of gal myself, it's actually the white kind that wins out; it's got less fat and more vitamins.
One more thing—as far as the "itis" goes, I recently read "Does Turkey Make You Sleepy?" which claims that turkey making us sleepy is a myth. Personally, I still feel that it does. Then again, maybe it's the combo of the turkey and the dressing and the mac 'n cheese that sends us over the edge. Nonetheless, I'd be remiss if I didn't advise that you not eat a turkey leg and drive right after. Don't say a sista didn't warn you.
Try This: Herb Roasted Turkey Recipe
2. Pumpkin
Hands down, one of the most popular foods during this time of the year is pumpkin. It's a fruit that is actually a winter squash that's good for you in a lot of different ways. Pumpkin is loaded with fiber as well as vitamins A, B2, C, E, copper, potassium, and manganese. Because it's made up of almost 95 percent water, it's a low-calorie food. Some of its other health benefits include the fact that pumpkin is high in antioxidants, the iron in it will help to keep your red blood cells in good shape, and pumpkin contains compounds that are good for your skin as well.
Try This: Pumpkin Pie Oatmeal with Graham Cracker Crumble Recipe
3. Cranberries
Cranberry sauce. Cranberry muffins. Apple crisp with cranberries in it. These are some of the dishes that come to mind whenever I think about how cranberries are incorporated into the holiday season. They are another fruit that you can feel good about because they're a superfood that contains powerful antioxidants to fight off the bacteria that cause urinary tract infections (UTIs). Cranberries also have the ability to remove toxins and build-up in your digestive tract. They are also able to reduce your risk of heart disease and fight the cells that lead to breast and lung cancer too. Something else that's cool about cranberries is they've got polyphenols (micronutrient compounds) to build up your immune system so that the dreaded cold and flu bugs can be kept at bay.
Try This: Healthy Cranberry Sauce Recipe
4. Green Beans
When it comes to green beans, let's actually go with the bad news first. Although green bean casserole is a staple on a lot of people's holiday season menus, it's important to avoid using a ton of canned soup and fried onions while preparing it. Since both of those are considered to be processed foods, this means that they've also got more than their fair share of preservatives and sodium in them.
That said, green beans themselves are super good for you. For starters, they've got folate, vitamins A, C, and K, and the chemical element silicon (which is really good for your skin and hair) in it. Some other perks include the fact that green beans contain no cholesterol, they've got a good amount of protein, calcium, and magnesium in them, and they're 31 calories per serving which means that you can have more than a couple of servings if you'd like.
Try This: Healthy Green Bean Casserole Recipe
5. Ginger
Gingerbread. Ginger tea. Ginger cookies. There's a good chance that you'll have at least one of these things before the new year rolls around—and yes, since ginger is in them, you're in good hands. The best thing about this particular spice is it has the bioactive compound gingerol in it. Thanks to gingerol, if you've got this in your system, the medicinal properties in it will help to fight off any cold-related symptoms. Some other benefits of ginger are, thanks to its anti-inflammatory properties, ginger reduces muscle pain and soreness (if you consume it daily); lowers blood sugar levels in your system; treats chronic indigestion; reduces menstrual pain and discomfort and, of course, it's the go-to for motion sickness and pregnancy-related nausea.
So yeah, keep some ginger tea bags or some crystallized ginger in tow if you're about to board a flight, if you know you're about to eat more cobbler than you should, or if you are newly expecting (congrats if you are, by the way!). By consuming some, you'll feel much better.
Try This: Healthy Gingerbread Muffins Recipe
6. Collards
Would it even be a traditional holiday meal without collard greens? Hmph. Not if you're sittin' at a Black family's table, it wouldn't. And yes, this is a food that also makes the list because dark leafy greens always have our back. When it comes to collards, in particular, they have about four grams of protein per serving in them. They are also high in vitamins A, B6, C, E, and K. The amino acids that are in collards have a remarkable way of detoxifying your liver and boosting your immune system while the Vitamin K that is in them will help to keep your bones nice and strong. The key is to prepare them without all of the bacon, salt, and fat. Yeah, collards are a brilliant example that, when it comes to healthy eating, it's not always about the food itself but how you prepare it.
7. Yams
It really can't be said enough. Although sweet potatoes and yams are both "tuber vegetables", they are not the same; they aren't even related. The reason why this is important to mention is that I can't tell you how many times I've been grocery shopping with someone who will pick up a sweet potato and think that it's "all good" because it's basically a yam. It isn't. But if you're looking forward to sitting down to some yams this year, you can smile about it because yams contain compounds that bring premenstrual and menopausal relief. Some other great benefits are the fact that yams are also able to lower bodily inflammation, reduce oxidative stress, improve liver and kidney function and bring relief that's associated with rheumatoid arthritis too. Yams have fiber, copper, potassium, manganese, and antioxidants in them as well so there's no reason to avoid getting your fill.
8. Pecans
If something within is trying to make you feel guilty for having a slice of pecan pie, don't. Pecans are also a food that's really good for you. A fun fact about this nut is it's got more antioxidants than any other nut does. Some other bonuses include the fact that pecans contain monounsaturated fats like oleic acid that are good for your heart, fiber to keep you regular, magnesium to keep you calm and relaxed, and zinc, folate, and Vitamin E to keep your skin and hair looking and feeling beautiful. Speaking of beauty, something else that's in pecans is ellagic acid; which provides anti-aging benefits. As far as your hair goes, the amino acid L-arginine that's in them can trigger hair growth. So yeah girl, have that pie. Just remember that it's one thing to have a slice. It's another to eat an entire pie in one sitting. Balance. Balance is key.
Try This: Healthy Pecan Pie Bars Recipe
9. Cocoa
Whether you're planning on making a dessert out of cocoa or you like nothing more than drinking hot cocoa with a few marshmallows in it, this is something else that is good for your health. Cocoa contains antioxidants that help to fight off free radicals as it also reduces your cholesterol and blood sugar levels. Cocoa has also been proven to lower blood pressure, increase blood flow to the brain and even improve depression-related symptoms. Another awesome thing about cocoa is it's got flavanols in it that help to fight type 2 diabetes too. The main thing to keep in mind here is to not "water down the effects" of the cocoa by adding a ton of sugar to it. Also, since not all cocoas are created equal, in order to get the most benefits possible, check out "The 10 Best Cocoa Powders in 2019" to help you figure out which one to buy.
Try This: 5-Minute Vegan Hot Cocoa Recipe
10. Sangria
C'mon. You've got to turn up, at least a little bit over the holidays, right? Although a lot of us are more than happy to drink a glass or two of sangria pretty much any time of the year, it's not uncommon to see more than your fair share of it during Thanksgiving and Christmas. Since the traditional recipe calls for apples, oranges, peaches, lemons, plums, and sometimes strawberries, along with some good ole' red wine—yeah, make it a point to make at least two full pitches of it this holiday season. Just the resveratrol and polyphenols in red wine that helps to protect your blood vessels and heart should be enough of a reason to drink and be merry. So, indulge in some old-fashioned sangria. It's just one more reason to look forward to sitting around the holiday-themed dinner table with your loved ones. Enjoy!
Try This: The Ultimate Holiday Sangria Recipe
Feature image by Shutterstock
Originally published on November 27, 2019
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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. ;)
Eva Marcille On Starring In 'Jason’s Lyric Live' & Being An Audacious Black Woman
Eva Marcille has taken her talents to the stage. The model-turned-actress is starring in her first play, Jason’s Lyric Live alongside Allen Payne, K. Michelle, Treach, and others.
The play, produced by Je’Caryous Johnson, is an adaptation of the film, which starred Allen Payne as Jason and Jada Pinkett Smith as Lyric. Allen reprised his role as Jason for the play and Eva plays Lyric.
While speaking to xoNecole, Eva shares that she’s a lot like the beloved 1994 character in many ways. “Lyric is so me. She's the odd flower. A flower nonetheless, but definitely not a peony,” she tells us.
“She's not the average flower you see presented, and so she reminds me of myself. I'm a sunflower, beautiful, but different. And what I loved about her character then, and even more so now, is that she was very sure of herself.
"Sure of what she wanted in life and okay to sacrifice her moments right now, to get what she knew she deserved later. And that is me. I'm not an instant gratification kind of a person. I am a long game. I'm not a sprinter, I'm a marathon.
America first fell in love with Eva when she graced our screens on cycle 3 of America’s Next Top Model in 2004, which she emerged as the winner. Since then, she's ventured into different avenues, from acting on various TV series like House of Payne to starring on Real Housewives of Atlanta.
Je-Caryous Johnson Entertainment
Eva praises her castmates and the play’s producer, Je’Caryous for her positive experience. “You know what? Je’Caryous fuels my audacity car daily, ‘cause I consider myself an extremely audacious woman, and I believe in what I know, even if no one else knows it, because God gave it to me. So I know what I know. That is who Je’Caryous is.”
But the mom of three isn’t the only one in the family who enjoys acting. Eva reveals her daughter Marley has also caught the acting bug.
“It is the most adorable thing you can ever see. She’s got a part in her school play. She's in her chorus, and she loves it,” she says. “I don't know if she loves it, because it's like, mommy does it, so maybe I should do it, but there is something about her.”
Overall, Eva hopes that her contribution to the role and the play as a whole serves as motivation for others to reach for the stars.
“I want them to walk out with hope. I want them to re-vision their dreams. Whatever they were. Whatever they are. To re-see them and then have that thing inside of them say, ‘You know what? I'm going to do that. Whatever dream you put on the back burner, go pick it up.
"Whatever dream you've accomplished, make a new dream, but continue to reach for the stars. Continue to reach for what is beyond what people say we can do, especially as [a] Black collective but especially as Black women. When it comes to us and who we are and what we accept and what we're worth, it's not about having seen it before. It's about knowing that I deserve it.”
This interview has been edited for length and clarity.
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Feature image by Leon Bennett/WireImage
Okay, so let's start here. Did you know that approximately 75 percent of Americans suffer from dehydration? And, while you might think that this article is running during the summertime because that is when we tend to be outside and perspiring the most, the reality is this could actually be published any time of the year. Why?
Because there is no time on the calendar when our bodies don't need a good amount of fluids running through them—you know, being that we're made up of around 65 percent water ourselves.
When your body has the right amount of fluids running through it, not only can that help to keep you nice and cool, but it can also keep your muscles and joints working at their optimal levels (you know, like while you're swimming or taking long walks along the beach 'n stuff). Plus, spending a lot of time out in the sun can definitely put you on the road to being dehydrated—quick, fast, and in a hurry.
If you're wondering if you already are dehydrated, but you're not sure what signs to look for to confirm it, here are 10 that tend to get overlooked, far more than they ever should.
1. Thirst
If you've ever heard the saying, "If you're thirsty, you're already dehydrated," there is actually a significant amount of truth to that. When there is a lack of fluid in our system (or too much sodium in our body), the amount of water volume that we need in order for our body to work correctly drops, which makes us want to drink more.
You can stay on top of this by drinking 2-3 cups of water per hour (when you're awake, of course). If you do that, you should avoid feeling thirsty or parched. And, when it comes to your body "flowing" smoothly, that's a good thing.
2. Fatigue
Word on the street is that when you're at the point of dehydration, you've already lost somewhere between 2-3 percent of your own body fluid. If that happens, it makes total sense that you would start to feel tired, drained, lethargic, and fatigued. When there isn't enough fluid in your system, your blood volume drops, and that keeps your brain from getting all of the blood (and oxygen) that it needs.
Plus, dehydration makes your heart pump faster than it needs to as well. So yeah, if you want an energy pick-me-up, drinking more fluids is a surefire way to go.
3. A “Pop Off” Spirit
If you feel like you're about to snap on somebody, drink something first. A couple of glasses of water, if you can. While it might sound crazy on the surface, another bona fide indication of dehydration is that you're in a bad mood. How do the two dots connect?
When your fluid levels are low, the neurons in your brain are able to easily detect that. As a result, they will signal to other parts of your brain what's up, including the area that regulates your moods. Hmph. Considering 75 percent of Americans are chronically dehydrated, it makes you wonder how many are irritable, short-tempered, and just plain mean, simply because they don't have as much fluid in their body as they should, huh?
4. Blurred Vision
Have you ever had moments when, while scrolling through your Instagram or trying to watch television, your eyes suddenly became blurry? Before you freak out, drink more. Our eyes need fluids in order to remain moist and comfortable. This means that when we are dehydrated and our body fluid levels drop, that can result in dry and irritated eyes. This is just one more reason why drinking more water is such a good idea.
5. Sugar Cravings
If you want to get a grasp of just how serious sugar addiction in this country is, check out Healthline's "America's Deadly Sugar Addiction Has Reached Epidemic Levels." But if you're typically not someone who is big on sugar, and yet, you find yourself having moments when you can't seem to get enough of it, this could be another sign that you're dehydrated.
Something that our organs need is a healthy amount of glucose. Well, when we don't have enough liquid in our body, that can make it difficult for organs like our liver to release glucose and provide our bodies with an energy boost. As a result, we might think that we need a sugar rush when really, all we need is to drink more. How crazy is that?
6. Unexplainable Breakouts
Whenever I get pimples that have nothing to do with my period, it's usually a heads-up for me that I need to drink more water. Something else that drinking more does is flush toxins out of our system and help to keep sebum from clogging up our pores. A lot of us are out here thinking that if we put everything under the sun on top of our zits that they'll go away. But the reality is, if we drank more good ole' H20, we probably wouldn't have so many pimples to deal with in the first place.
7. Bad Breath
There is someone I went to high school with who had the worst breath ever. Well, she and a guy I went to college with actually ran neck and neck with this particular "award." In hindsight, something that I realize they had in common is that I rarely, if ever, saw them drinking water. It was juice, soda—anything but. Here's the thing about that—when we don't get enough fluid into our system, that keeps us from producing the amount of saliva that we need in order to flush out oral bacteria.
When bacteria linger, not only does that create a breeding ground for tooth decay, but it can make our breath smell pretty damn tart as well. Just one more reason to drink more; more specifically, drink more water. For your sake and the sake of those around you.
8. Constipation
Quiet as it's kept, one of the leading causes of constipation is dehydration. We eat our food, it goes into our colon, and, if we don't have enough fluids in our body, our colon takes in the water from the food waste, making it harder for the waste to pass through us.
Constipation can ultimately lead to everything from hemorrhoids (from straining to having a bowel movement) and stomach aches to a lack of appetite and bad breakouts. All of it sucks. Avoid this by getting at least 6-8 glasses of water in on a daily basis.
9. Muscle Cramps
Do you ever get random Charley horses in your leg? Aren't they the absolute worst, especially if they happen in the middle of the night? That used to happen to me until I got more water into my system. What I discovered is that whenever I'm dehydrated, the lack of water (and sodium) that my muscles need can result in them tightening up in a way that oftentimes feels just like cramps.
This is really important to keep in mind, especially if you work out (and sweat) a lot or you plan on spending a lot of time outdoors where you'll lose a fair amount of body fluid.
10. Dry Skin
As we age, something that we definitely need to do is get more fluids into our system. When we don't, our skin starts to lose elasticity, which can lead to sagginess and wrinkles. Not to mention the fact that if our skin's pores don't get enough fluid, the natural sebum that we produce can decrease, resulting in our skin becoming mad parched and looking super dry.
So, if you want your skin to be soft, supple, and moist, you already know what I'm gonna say, right? Water will help to prevent your skin from looking and feeling parched, which can keep you looking younger than ever for longer than expected. Drink up, sis.
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Featured image by Westend61/Getty Images
Originally published on July 8, 2020