

Here Are Some Holiday Season Foods That Are Actually Good For You
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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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. ;)
Smile, Sis! These Five Improvements Can Upgrade Your Oral Hygiene Instantly
This article is in partnership with Sensodyne.
Our teeth are connected to so many things - our nutrition, our confidence, and our overall mood. We often take for granted how important healthy teeth are, until issues like tooth sensitivity or gum recession come to remind us. Like most things related to our bodies, prevention is the best medicine. Here are five things you can do immediately to improve your oral hygiene, prevent tooth sensitivity, and avoid dental issues down the road.
1) Go Easy On the Rough Brushing: Brushing your teeth is and always will be priority number one in the oral hygiene department. No surprises there! However, there is such a thing as applying too much pressure when brushing…and that can lead to problems over time. Use a toothbrush with soft bristles and brush in smooth, circular motions. It may seem counterintuitive, but a gentle approach to brushing is the most effective way to clean those pearly whites without wearing away enamel and exposing sensitive areas of the teeth.
2) Use A Desensitizing Toothpaste: As everyone knows, mouth pain can be highly uncomfortable; but tooth sensitivity is a whole different beast. Hot weather favorites like ice cream and popsicles have the ability to trigger tooth sensitivity, which might make you want to stay away from icy foods altogether. But as always, prevention is the best medicine here. Switching to a toothpaste like Sensodyne’s Sensitivity & Gum toothpaste specifically designed for sensitive teeth will help build a protective layer over sensitive areas of the tooth. Over time, those sharp sensations that occur with extremely cold foods will subside, and you’ll be back to treating yourself to your icy faves like this one!
3) Floss, Rinse, Brush. (And In That Order!): Have you ever heard the saying, “It’s not what you do, but how you do it”? Well, the same thing applies to taking care of your teeth. Even if you are flossing and brushing religiously, you could be missing out on some of the benefits simply because you aren’t doing so in the right order. Flossing is best to do before brushing because it removes food particles and plaque from places your toothbrush can’t reach. After a proper flossing sesh, it is important to rinse out your mouth with water after. Finally, you can whip out your toothbrush and get to brushing. Though many of us commonly rinse with water after brushing to remove excess toothpaste, it may not be the best thing for our teeth. That’s because fluoride, the active ingredient in toothpaste that protects your enamel, works best when it gets to sit on the teeth and continue working its magic. Rinsing with water after brushing doesn’t let the toothpaste go to work like it really can. Changing up your order may take some getting used to, but over time, you’ll see the difference.
4) Stay Hydrated: Upping your water supply is a no-fail way to level up your health overall, and your teeth are no exception to this rule. Drinking water not only helps maintain a healthy pH balance in your mouth, but it also washes away residue and acids that can cause enamel erosion. It also helps you steer clear of dry mouth, which is a gateway to bad breath. And who needs that?
5) Show Your Gums Some Love: When it comes to improving your smile, you may be laser-focused on getting your teeth whiter, straighter, and overall healthier. Rightfully so, as these are all attributes of a megawatt smile; but you certainly don’t want to leave gum health out of the equation. If you neglect your gums, you’ll start to notice the effects of plaque buildup, which can irritate the gums and cause gingivitis, the earliest stage of gum disease. Seeing blood while brushing and flossing is a tell-tale sign that your gums are suffering. You may also experience gum recession — a condition where the gum tissue surrounding your teeth pulls back, exposing more of your tooth. Brushing at least twice a day with a gum-protecting toothpaste like Sensodyne Sensitivity and Gum, coupled with regular dentist visits, will keep your gums shining as bright as those pearly whites.
Why Do Millennials & Gen-Zers Still Feel Like Teenagers? The Pandemic Might Be The Reason.
There’s nothing quite as humbling as navigating adulthood with no instruction manual. Since the turn of the decade, it seems like everything in our society that could go wrong has, inevitably, gone wrong. From the global pandemic, our crippling student debt problem, the loneliness crisis, layoffs, global warming, recession, and not to mention figuring out what to eat for dinner every night. This constant state of uncertainty has many of us wondering, when are the grown-ups coming to fix all of this?
But the catch is, we are the new grown-ups.
As if it happened without our permission, we became the new adults. We are the members of society who are paying taxes, having children, getting married, and keeping our communities afloat, one iced latte at a time. Still, there’s something about doing all these grown-up duties that feel unnaturally grown-up. Enter the #teenagegirlinher20s.
If there’s one hashtag to give you the state of the next cohort of adults, it’s this one. Of the videos that have garnered over 3.9M views, you’ll find a collection of users who are overwhelmed by life’s pressing existential responsibilities, clung to nostalgia, and reminiscent of the days when their mom and dad took care of their insurance plans.
@charlies444ngel no like i cant explain to her why i had to buy multiple tank air dupes from aritzia #teenagegirlinher20s #fyp
The concept of being a 20-something or 30-something teenager is linked to the sentiment of not feeling “grown up enough” to do grown-up things while feeling underprepared and even nihilistic about whether that preparation even matters.
It’s our generation’s version of when we ask our grandmothers how old they are and they simply reply with, “I still feel 45,” all while being every bit of 76 years old. In this, we share a warped concept of time while clinging to a desire for infantilization.
Granted, the pandemic did a number on our concept of time. Many of us who started the pandemic in our early or mid-20s missed out on three fundamental years of socialization, career development, and personal milestones that traditionally help to mark our growth.
Our time to figure out and plan our next steps through fumbling yet active participation was put on pause indefinitely and then resumed provisionally. This in turn has left many of us hanging in the balance of uncertainty as we try to make sense of the disconnect between our minds and bodies in this missing gap of time.
Because we’re all still figuring out what the ramifications of being locked away and frozen in time by a global pandemic will have on us as a society, there really is no “right” way of making up for lost time. Feeling unprepared for any new chapter of life is a natural rite of passage, pandemic or not. However, it’s important to not stay stuck in the last age or period of life that made sense to us because self-growth is the truest evidence of personal progress.
So whether you’re leaning on your inner child, teenager, or 20-something for guidance as you fill the gap between your real age and pandemic age, know that it’s okay to grieve the person you thought you would be and the milestones you thought you’d hit before you ever knew what a pandemic was. If there’s anything that the pandemic taught us, it’s that we have the power to reimagine a better world and life for ourselves. And if we tap into our inner teenager as a compass, we can piece together our next chapter with a fresh outlook.
Sure, we’ve lost a couple of years, but there are still some really amazing ones ahead.
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