10 Foods That Make Eating Less Meat...Easier
One thing about me? Oh, I'm gonna eat some meat. While I don't do pork or shellfish, a steak, some salmon and some good 'old dark meat fried chicken can bring a smile to my face in a way that a lot of other foods simply cannot. That doesn't mean that I don't get that sometimes my body needs a break from "indulging in the flesh". When I choose to take one, I still prefer to eat something that has a bit of a meaty feel to it. And since I know that a lot of meat substitute products contain so much sodium and preservatives that I might as well stick to a cow, fish or chicken, I typically prefer to go a meat alternative route that is strictly a vegetable and then prepare it to my liking at home.
What? You didn't know that there are some vegetables that have a texture that is so close to meat that it can make going the vegetarian/vegan route—even if it's just temporarily—easier on your palate? Indeed, there are and if you've got a sec, I'll share with you 10 that top my personal list.
1. Portobello Mushrooms
Off top, whenever I want to take a break from meat while still wanting something that has a meaty texture to it, my automatic go-to is portobello mushrooms. They are probably my favorite hamburger stand-in, hands down. Matter of fact, the only reason why I don't eat them more often is because I've got a fungal sensitivity and well, mushrooms are a fungus. Anyway, on the health benefits tip, portobello mushrooms are cool because they contain Vitamin B, copper, fiber, selenium, antioxidants and anti-inflammatory compounds. As a bonus, they can help to lower your risk of getting cancer too. So, if you've got a craving for a sandwich and you want to chill on the meat tip, grill yourself a portobello. You won't regret it.
2. Jackfruit
If you were to go to your favorite search engine, right this second, and put "meat substitutes" in the search field, I'd be floored if you didn't see jackfruit come up in almost every article.
Even though it's a tropical fruit, a lot of people like to swap meat out for jackfruit because they find that its texture is similar to shredded meat. For the record, if you've never had jackfruit before, it has a mild sweet flavor.
And what are its health benefits? Jackfruit is a good source of protein and fiber. It's also got a fair amount of Vitamin C, magnesium, manganese, copper and potassium in it as well. Some other good reasons to give jackfruit a shot is it can help to lower your blood sugar levels, boost your immunity, strengthen your heart, ward off diseases and improve the quality of your skin too. Yep, jackfruit is that one.
3. Seitan
Let me just say that, off the top, when it comes to this one, if you've got a gluten allergy, just pass on by this suggestion. The reason why is because seiten is literally wheat gluten. The reason why some people like it as a meat alternative is because it has a texture that is quite reminiscent of meat protein. That said, if you're good with wheat, seiten can be beneficial because it is loaded with protein and is a pretty good source of selenium, iron and phosphorus with a dab of calcium and copper. Cutting it into slices like meat and preparing it is a popular route to take. So is grilling it in the summertime.
Try This: Vegan Meatballs Recipe (they're made with seitan)
4. Eggplant
Second in line for me, when it comes to meat substitutes, would have to be eggplant. Based on how you prepare it, it also can have a similar texture to meat. It contains a good amount of fiber, iron, antioxidants and plant compounds in it as well as a fair amount of manganese, potassium and folic acid. Eggplant is also good for you because it can help to reduce your risk of heart disease, it contains cancer-fighting properties, it can help you to lose weight and, because of the iron that's in it, eggplant can help to keep you from becoming anemic too. Dope.
Try This: Vegan Eggplant "Bacon" Recipe
5. Black Beans
Beans make the list. It's not that it has a texture like meat; it's just that, say you're making a Mexican dish that calls for something like ground beef. If you go with black beans instead, it's been my personal experience that you don't really miss the beef all that much. Black beans, nutrient-wise, have protein, fiber, iron, zinc, calcium, phosphorus, magnesium and manganese in them. All of these things work together to keep you regular, lower your blood pressure, fight heart disease, manage weight loss and, if you've got diabetes, black beans can help to lower your blood glucose levels too. So, pull out some tortillas and do some damage tonight.
6. Potatoes
Potatoes don't really have a meaty texture to them either. Still, if you want to prepare a vegetarian or vegan casserole, they can be a nice addition because nothing sticks to our ribs quite like meat AND potatoes do, right? Potatoes also have your back because they are full of protein and fiber. Plus, they contain vitamins B6 and C, potassium, manganese, phosphorus, folate, magnesium and antioxidants. Something that a lot of people like about potatoes is that they're gluten-free. Not only that, they are beneficial when it comes to maintaining your digestive health, reducing inflammation and, because potatoes have the amino acid L-tryptophan in them, they're a vegetable that can help to keep you calmer and more relaxed too. Shepherd's pie, anyone?
Try This: Beyond Beef Shepherd's Pie Recipe
7. Tempeh
Personally, I'm not the biggest soy fan, mostly because it seems to be the non-meat substitute that isn't consumed in moderation when it absolutely should be (a read worth checking out is "The Dangers of Soy"). If you happen to be a soy fan, though, tempeh is something worth checking out. Long story short, fermented soybeans, grains and beans are put together to create this product. The protein amount is high. The Vitamin B, iron, manganese, magnesium and phosphorus levels in it are good (there's some calcium in tempeh too). Health benefits include the fact that tempeh has prebiotics, it can help to reduce oxidative stress and promote bone health too. Not bad for a meat alternative. Not bad at all.
Try This: Teriyaki Tempeh Recipe
8. Mango
Mangoes? Yep. Mangoes. I actually came across a recipe for BBQ mango that was interesting (check it out here). Others like to use this fruit to make homemade mango stew (you can see that recipe here). However, if you're a big sushi eater, there's a huge chance that you've had mango in a roll before. Why are they good for you? For starters, they're protein and fiber amounts are pretty impressive. Mangoes also have a ton of Vitamin C, folate and copper in them, along with some vitamin A, B, E and K and antioxidants. If you eat them regularly enough, they can boost your immune system, improve your digestive health and even make your eyes stronger. So, why not make a mango sushi roll? What do you have to lose, chile?
Try This: Avocado Cucumber Sushi Roll Recipe (it's got mango in it)
9. Cauliflower
OK. Off top, this one might seem like a bit of a wild card yet just hear me out for a sec. There are many vegetarians and vegans who sing cauliflower's praises in this lane because they find it to be a cool chicken alternative, especially when it comes to Asian-themed dishes.
Its health benefits? Cauliflower has vitamins B6, C and K, as well as folate, pantothenic acid and potassium in it. Since it also contains antioxidants, cauliflower is able to help keep free radicals out of your system. Also, since it has choline in it, you can be sure that your cell membranes are being provided with a very essential nutrient that they need. Yeah, cauliflower can seem a little boring on its own. Still, if you season it right, you could look up and wonder why you've gone without using it as a substitute for poultry (sometimes) for as long as you have.
10. Meatless "Meat"
This one, I'll keep short 'n sweet. Whether you hate to cook or you're looking for a quick way to enjoy some meat substitutes, there are more and more plant-based meatless products that are available at your local stores. One that I grew up on as a child was Morning Star and it's still alive and kickin'. Anyway, Peta has a list that you can check out here. Urban Tastebud has a list that you can check out here. Enjoy!
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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. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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These 11 Married Couples Share Their Keys To Long-Term Marital Success
The late actor Audrey Hepburn once said something that I think a lot of married couples who have at least 10 years under their belt will agree with: “If I get married, I want to be very married.” In my mind, this means very committed, very complementary, and very willing to go the distance — otherwise, what’s the point?
Really, what’s the point?
Thing is, with the divorce rate still being higher than it ever should be (for the record, a husband is not a boyfriend, and a wife is not a girlfriend; a marriage is serious business, y’all) and acting married being praised (or at least acknowledged) more than actually being married seems to be — folks who 1) are married and are looking for some hacks that will help with relational longevity or 2) want to be married someday and want insight on how to make their future marriage last are constantly seeking truly beneficial material.
Can you Google articles with random bullet points? Sure. And I’m not discouraging it. Every little bit of wisdom that you can pull, I fully support. However, the reason why I like to do articles like this one from time to time is there is something to be said from hearing real talk from multiple sources on the same topic who have some solid wisdom and knowledge on a particular topic.
Today? 11 married couples who were willing to talk about how they’ve been able to make it to several wedding anniversaries with a smile on their face and no regrets for choosing who they chose. Let’s all sit at their feet for just a moment.
*Middle names are always used in my content that’s like this so that people can speak freely*
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1. Kyle and Adrienne. Married 12 Years.
Kyle: “Some of your readers aren’t going to want to hear this but it’s worked for my marriage: people need to lower their expectations sometimes; I mean, men and women. We go into marriage with stuff that movies told us, social media told us, friends who are always single told us about what we should expect from someone, and then want to fault the person when they’re not what we made up in our head. Everyone should have standards but if you’re expecting your spouse to be some living version of a fairy tale character, you’re going to be disappointed almost every day of your life. Drop those expectations some and watch your relationship be a lot less stressful.”
Adrienne: “Talk to people who respect your man about your marriage. I’ve never believed that you shouldn’t ever go to anyone when you need some support. Even the Bible says that there is safety in wise counsel [Proverbs 11:4]. Too many women talk to women who don’t respect men, in general, let alone their husbands, and so that’s where things go left. Sometimes, you need an ‘outside in’ perspective. But if that woman is always taking shots at men, doesn’t respect marriage, or isn’t someone who holds your man in high regard, don’t ask her for advice. Really, you should ask yourself why you’re friends with her at all.”
Shellie here: I’m big on engaged and married couples having a “village” of sorts for their relationship, too. Check out “Why Every Engaged Couple Needs A 'Marriage Registry'” to get a good idea of what I mean.
2. Levi and Paulette. Married for 15 Years.
Levi: “Some of you have probably heard of the 7-7-7 rule. It’s where couples go on a date every seven days, have a weekend getaway every seven weeks, and go on a romantic trip of some sort every seven months. My wife and I do the 2-2-2 rule instead because sometimes our schedule and budget make ‘7’ difficult. It has gotten easier since Shellie told us about the sex jar. Bottom line, if you’re waiting for time to just open up to be with your spouse, that ain’t gonna happen. Schedule intimacy, including sex. Prioritizing it is better than saying you’re gonna be spontaneous and…never are.”
Paulette: “Initiate sex, dammit. When Shellie told us that men initiate sex most of the time, and then I thought about how often I used to push my husband away whenever he did it — I never really thought about how that made him feel until I put myself in his shoes. We’ve got to stop having all of this understanding for why women cheat when it comes to them not feeling desired or not getting attention when we’re the same way to our husbands. Your marriage isn’t ‘Young and the Restless’, where you’re just supposed to wait for your man to make the move. If you want to feel wanted, do the same thing for him.”
Shellie here: What’s a sex jar, you ask? You can read more about it via “5 Reasons Why Every Married Couple Needs A Sex Jar.”
3. Matthew and Gaia. Married for 17 Years.
Matthew: “Reenact some of your favorite times together. My wife and I do that semi-often. We’ll go back to where we had our first date, or we’ll go back to the hotel where we had some of the best sex before. Bringing back memories of when you felt the best together can give you the motivation to stay together to create some new memories to ‘play out’ later on.”
Gaia: “If you want to ‘mom your husband,’ you need to have kids — or at least get a dog! I didn’t realize how bossy I was until I got married. It’s because I saw my mom be that way with my dad. In my eyes, I thought that’s what love looked like until I watched how my in-laws were. They don’t try to change each other, and they definitely don’t make any demands. They’re very polite. I think a lot of married people are rude to their partner. Don’t be that.”
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4. Joseph and Carletta. Married for 10 Years.
Joseph: “Go to therapy for your childhood. I’m dead serious. No one is going to show you yourself like your wife will, and I realized that a lot of my hang-ups came from unhealed childhood stuff. It’s hard to be an adult in your marriage when you’re still emotionally a kid in a lot of ways. If you’re at the point where you think therapy is needed, go alone and deal with your childhood first. It did miracles for me and mine.”
"No one is going to show you yourself like your wife will, and I realized that a lot of my hang-ups came from unhealed childhood stuff. It’s hard to be an adult in your marriage when you’re still emotionally a kid in a lot of ways."
Carletta: “Meditate together once a day. Even if it’s just for 5-10 minutes, you need to carve out a moment to be mindful, focus on each other, and slow the world down. [Joseph and I] have been doing it for a couple of years now; it’s totally changed the way we communicate. Meditation reminds us to put each other first; that if we’re focused on each other, we can take on…whatever.”
5. Zeke and Rachelle. Married for 12 Years.
Zeke: “An argument is not a fight and a debate is not an argument. Learn that and you’re home-free. That’s all I got.”
Rachelle: “That advice that you just got? That sums up what it’s like to live with my husband. He’s very cut-and-dry, direct, and not wordy. That used to bug the hell out of me until I realized how wordy I was and then accepted that I wouldn’t want ‘two of me’ in the house [LOL]. He’s right. You can have a difference of opinion, and it be a debate. You can not find a middle ground on something and it turns into an argument. Neither of those is a red flag. It just comes with being with someone who is as much of an individual as you are.”
6. Taurus and Madison. Married for 22 Years.
Taurus: “Be prepared for your partner to change — not a couple of times, quite a bit. And when they change, that alters the relationship because now it’s not the person you stood with on your wedding day; it’s someone else. People get divorced so much because they are inflexible; they expect their spouse to never switch up and that’s just not how life is. If you’re rigid, controlling, or don’t know how to adjust, you don’t need to marry anybody. You’re gonna be miserable, and so will they.”
Madison: “Pray before sex. Before my husband and I got married, we had quite a bit of sexual history that caused us to do some comparing, and that led to resentment. In marriage, we had to adjust to how it’s more than just what we’re getting from another person. Married sex comes with so much more spirituality and responsibility. Prayer before sex reminds us to see it from a spiritual lens — and that makes the experience more intense and sacred. It might sound weird at first. Just try it. I don’t think you’ll regret it at all.”
"Married sex comes with so much more spirituality and responsibility. Prayer before sex reminds us to see it from a spiritual lens — and that makes the experience more intense and sacred."
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7. Karl and LaTasha. Married for 9 Years.
Karl: “Check in with your partner twice a day. In the morning before leaving the house and at night before going to sleep. If you work outside of the home, a lot can happen during the course of one day, so you shouldn’t assume that the person you left in the morning is who you are coming home to. I don’t mean sharing each other’s schedules or to-do lists. I mean, asking your spouse, ‘How are you doing? How are you really doing?’. It’s a smart way to take note of their mood and needs so that you are never blindsided.”
LaTasha: “Give each other some privacy. I have never been the kind of woman to go through a man’s phone, and I won’t start. If you think that you have to be a detective in your relationship, why are you in it in the first place? I know that Karl would give me codes and passwords if I wanted them because we’ve talked about it all before. Knowing that he would is enough for me. Marriage is an institution, but damn, it shouldn’t feel like jail.”
8. Thomas and Wynter. Married for 15 Years.
Thomas: “Ask your partner what their sexual needs are. Never assume that they haven’t changed because if we all agree that we are constantly growing and evolving as people, why would sex be exempt? Don’t personalize what they say about it either. All of us have sexual fantasies and interests that we keep to ourselves because we don’t know what our partner will think or ‘cause we think that they will create stories in their head about what made us think that way. I’ve learned that intimacy is feeling okay with sharing the deep stuff. The more comfortable a man, especially, is with doing that, the better the sex will be for everyone because talking about stuff like that is like taking down some walls.”
Wynter: “It’s okay to take one vacation a year with your girls and one by yourself. Just don’t go with people who don’t have the same standards as you, and as far as your solo venture, it doesn’t need to be longer than a long weekend. One thing that they don’t tell you about marriage is how there are times when you will feel like it is monotonous because of the routine of everything. A girls’ trip reminds you to get back to you outside of being someone’s wife or mom, and the trip alone is when you can sit around and do whatever you have to negotiate most of them. And yes, your man should be given the same courtesy.”
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9. Allen and Yvette. Married for 11 Years.
Allen: “STOP. BRINGING. UP. OLD. SH-T. SH-T. Nothing creates walls in a marriage more than you telling someone that you forgave them, and then the minute something else happens, here you go with the rap sheet of wrongs. Forgiving someone means that you are pardoning them, and that’s not what you’re doing if you’re constantly holding stuff over their head. One thing that marriage will show you is how bad of a forgiver you are. Most people suck at it, if we’re gonna be real about it.”
Yvette: “I already know that some women are going to assume that my man must’ve done something to say all of that (LOL). He’s a much better forgiver than I am, believe it or not. The real plot twist is, what gets on his nerves more than anything, is when I bring up stuff that he’s forgiven me for. Allen is the kind of man [who] hates to live in the past. I’ve grown a lot because of that. I think my advice would be to stay focused on solutions and tomorrow instead of problems and yesterday.”
Allen: “Sh- t, that’s bars, babe!”
Shellie here: INDEED.
10. Brennton and Danyelle. Married for 16 Years.
Brennton: “Why anyone who is trash at forgiving would get married is beyond me. It’s delusional to the nth degree to think that you are worthy of forgiveness and others aren’t — or that what you do isn’t ‘as bad,’ and that’s why you deserve forgiveness and others don’t. My wife and I have a lot of time under our belts. I’m here to tell you that there will be something, daily, that you will need to forgive your partner for on some level. If you can’t see yourself being open to that, marriage simply isn’t for you.”
Danyelle: “I don’t know who taught so many of us that being passive-aggressive will get us what we want, but it’s a damn lie. If something is wrong, stop saying ‘nothing’ when your man asks you what’s up because, if you’ve got a man like mine, he’s gonna say ‘Okay’ and go on about his day. Brennton often says that my refusing to speak isn’t his responsibility, it’s mine. That used to piss me off because, deep down, I knew that he was right. Oh, and chill on the grudge-holding too. With guys, that’s not going to get you anywhere either.”
11. Christopher and Yvonne. Married for 26 Years.
Christopher: “Have more loyalty for your spouse than you do your closest friend. Too many people don’t think like that. If you’ve got a friend since college, you’ve been through some things and you’ve learned to forgive and move past it. If you can’t see your wife or husband in this way, why did you get married? You should never have more grace for someone who you didn’t take vows with; that’s ludicrous. Before anyone else, I’m going to prioritize reconciling with my wife. It’s because I value her more than anyone. That’s what marriage is.”
"Before anyone else, I'm going to prioritize reconciling with my wife. It's because I value her more than anyone. That's what marriage is."
Yvonne: “Even if you’re not about ‘traditional gender roles,’ discuss what the expectations are for the home. People don’t divorce over cheating as much as getting sick of beard clippings in the bathroom sink or cars that look like pocketbooks. When you sign up for marriage, you are doing daily life with another person. Articulate your expectations. Listen to theirs. Be flexible until you both can make it work. Do that, and you’ll look up, and it’s been 20 years already.”
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Gems. Pure gems, y’all.
You know, popular consultant Barbara De Angelis once said, “Marriage is not a noun; it’s a verb. It isn’t something you get. It’s something you do. It’s the way you love your partner every day.” And love? Love is a choice.
And so, whether you’re married, engaged, or simply desire marriage in the future, hopefully, these tips will help you to choose how you love your spouse (or future spouse)…better.
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