10 Ways To Make Eating Healthier. Easier.
"Healthy" is such a big word. It means that you are prosperous. It means that you are vigorous. It means that you are sound. And there is absolutely no way that you can maintain a state of healthiness if you're out here eating tons of junk food, living in drive-thrus and frying everything on the planet. Yeah, as much as a lot of us may not want to hear it, if we want to be physically healthy, we've got to be intentional about what and how we eat.
Below, I've got 10 ways to ease into doing that. While you may be rolling your eyes on the front end, I think once you get a little more than halfway through, you'll realize that eating healthy doesn't have to be boring or tasteless or stressful. All you need to do is make a few tweaks here and there and you'll be well on your way to physically thriving more than you currently are.
1. Cook More Often
Aside from the fact that cooking at home can save you a ton of cash (the average household spends a whopping $3,000 a year on eating out), it can be really good for you, health-wise too. When you prepare meals in your own kitchen — you are aware of all of the ingredients that you are using, you will typically eat smaller portions and you are in control of the condition of the kitchen ('cause some of these restaurants and their health scores are a hot ass mess).
And what if even hearing all of that doesn't move you much because you hate cooking just that much? Check out an article that I wrote a while back on the platform entitled "10 Hacks That Can Make Cooking Easier (If You Hate To Cook)". It could make the thought of spending more time in the kitchen a bit less dreadful.
2. Use Fruit to Curb Your Sweet Tooth
Let me tell it, you can NEVER have enough ice cream. Still, with all of the sugar and cream that's in it, I've learned that my waistline and digestive system need me to scale it back a bit. Something that I've been doing more of is making smoothies instead of milkshakes. Or when I have a sweet tooth, I'll dip some fresh strawberries into some dark chocolate, make my own sorbet (which is basically sugar and fruit; but when it's DIY, you can control how much sugar you use) or snack on some dried fruit. Does that mean I never have a Nutty Buddy or a slice of cake? Sure, I do; however, going with healthier alternatives tends to hit the spot so that I'm not packing on pounds or setting myself up for a sugar addiction (check out "Ever Wonder If You've Got A Low-Key Sugar Addiction?").
While we're on this topic, I do think I should put on record that the Vitamin C and fiber in fresh fruit makes it a much better option than desserts 'n stuff; just make sure to keep your portions under control. Fruit contains fructose which is still sugar and could lead to health issues like diabetes, if you're not careful and you mess around and overdo it.
3. Go for the Dark Meat
Pun intended and not intended, I'm a dark meat kind of gal. Well, even if you're someone who prefers the white meat of chicken and turkey, let's not act like it's not typically drier and oftentimes harder to chew unless it's got a lot of condiments on it. And here's the thing — while dark meat oftentimes catches heat for having more fat and calories, on average, that's only around 10-15 more per serving. And since dark meat tends to be much more tender and full of flavor, it actually makes more sense to eat dark meat as you prepared it rather than white meat that's consumed with a ton of extra "stuff". By the way, drums of a chicken are dark meat while wings of a chicken are white (thought that should go on record for those of you who are big-time chicken eaters).
4. Take the Whole Grain Route for Pasta, Rice and Bread
My goddaughter often mentions to me how irritated she is that her parents don't keep bread in the house. I feel her pain. I don't have that rule. While I don't keep a ton of bread, pasta or rice around, I will indulge. I just try and make sure that whatever it is, it's whole grain instead of white because those kinds of white foods are processed in such a way that almost all of the nutrients are stripped away. As far as the health benefits of whole grain (which means it contains all of the grain — the bran, endosperm and germ) goes, it's a good source of fiber, calcium, plant compounds, manganese and B vitamins; it lowers your risk of heart disease, type 2 diabetes and stroke; it's easy on your digestive system; it reduces chronic inflammation and, it even increases longevity. So, enjoy your spaghetti and grilled cheese. Just go with whole grain when you do.
5. Consume the Skin
When it comes to eating healthier, if there are two mistakes that a lot of us make far too often, it's cooking food for so long that most of the nutrients are taken out (in most cases, the "rawer" the better) and/or it's removing skin from fruits and veggies that are better for us if we would just leave them on. The reality is that a lot of foods have skins that are loaded with nutrients, including powerful antibiotics and an incredible 30 percent more fiber than peeled produce does. So, when it comes to foods like apples, peaches, eggplants, zucchini, potatoes, cucumbers, kiwi, pears, tomatoes and grapes, eat them as is. It's a little thing that can make a really big difference when it comes to your overall health and well-being.
6. Sauté More Often
There is someone in my family who sautés collards and they are the absolute bomb.
That said, if you're someone who likes to use your cast iron skillet a lot (and if so, may God richly bless you), you should consider sautéing more often too. The reason why is because if you add a little extra virgin olive oil to whatever it is that you're preparing, that will kick the antioxidants in them known as phenols up a notch. This is good to know because those can help to prevent cancer, muscular degeneration and diabetes from setting in.
If you've never sautéed before, what exactly does that mean? It basically means that you put food into a pan and cook it in a short amount of time with a little oil and on high heat. You can check out a video for tips on how to do it here.
7. Bake Instead of Fry
Fried foods taste great. I'll be the first to say that. The reason why less is more when it comes to eating them is because they are usually prepared in oil and, since oil is typically a saturated fat, that makes it pretty high in calories. The alternative? Baking. You don't need oil (or at least as much) which makes it a better option. Or you can go with an air fryer. It's healthier than using a deep fryer. It can reduce the risk of certain compounds forming that come directly from frying foods. It also can reduce the heart disease risk. For the record, all of this is great, so long as you also keep in mind that if you're using an air fryer to fry food, it's still frying food. I know some of us feel like air fryers are miracles, but they still need to be used in moderation.
8. When Getting Takeout, Nix the Sides
There really is no way around the fact that cooking is healthier (and cheaper) than eating out. Still, I get that sometimes you may be too tired to prepare a meal or you simply want to "treat yourself" by picking something up or having it delivered to you. In these instances, try and order a main dish and still have sides at home. For instance, if you want some Mexican food, get the tacos or burritos, go without the beans and rice and have some carrot and celery sticks. Or, if you're craving burgers and fries, perhaps go without the fries and partner the sandwich up with a salad. You'll save a few coins and get in some extra nutrients this way.
9. Go Easy on Condiments
I've got an ex who used to say, "If you've got to rely on condiments to make your food taste good, you didn't prepare it right." For the most part, I totally agree with him. Not to mention that a lot of condiments contain a pretty high amount of fat, sugar and/or salt. For instance, on average, mayonnaise is 180 calories per serving; salad dressing is 130 calories per serving; tartar sauce is 120 calories per serving; maple syrup is 105 calories per serving and barbeque sauce is 100 calories per serving. Does this mean you can't enjoy condiments at all? I'm not saying that. What I am recommending is that you read the labels of condiments before purchasing them and that when you order foods that typically come with them, it's best to get your condiments on the side. That can significantly reduce the portion of them that you consume.
10. Drink More Water
OK. I'm thinking that you already know that soda isn't good for you. The main reason is because the amount of sugar that's in it is totally off the charts — literally.
For instance, there are 39 grams of sugar in one can of Coke. Now guess how many grams you're supposed to have a day — 24 grams. Exactly. To give you a bit more perspective, there is around 23 grams of sugar in fruit juice and 22 grams of sugar in sweet tea (depending on who makes it). Not to mention the calories that can easily be 120-150 per serving. This means that you can drink all of the calories that your body needs every day if you're not careful.
The alternative? Yep, more water. If the thought of that drives you crazy, remember that there are options like sparkling and mineral water (which assists with heart health, constipation and lowering your blood pressure) which adds some bubbly to whatever you drink. If you make a drink that is one-third juice and the rest is water, you're still getting flavor without as much sugar and calories. Or you can always go the infused water route; both are personal favorites of mine. It's one more way to make it easier to eat/drink healthy while still enjoying your food/drink in the process.
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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. ;)
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
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Grief Sent Me To Paris, It Just Happened To Be During the Olympics
Grief is a tricky thing, isn’t it? Just as I reached a comfortable place in the acceptance stage from losing my mother in 2021, it came back like a wrecking ball. This time, my maternal grandfather, aka my favorite person in the world. On July 11, 2024, he transitioned from his physical being and became one of the ancestors.
Sure, he was aging. He was 93, to be exact. But he was still just as sharp, witty, and independent as ever. Until he wasn’t. Although my family never officially revealed his diagnosis to me, the signs were there. It was eerily similar to my mom’s end-of-life stage during her bout with endometrial cancer.
And so, while I didn’t want to accept what was happening to my favorite guy, I was intentional about seeing or talking to him over the phone every day for those last six or so weeks.
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In the weeks and days leading up to July 11, I often had pep talks with myself, “You’ve gotten through this before. He’s 93, and you can’t expect him to live forever.” Thinking I would be okay once the call came in, I quickly found that I wasn’t.
I experienced insane insomnia, anxiety attacks, and even nausea on the day of his funeral. I couldn’t even muster up the strength to sit in on the viewing, so my family allowed me to sit in the church lobby until the casket was closed.
Somehow I made it through my speech during the service (barely), but after it was all said and done, I knew I simply needed a change of scenery. Less than 48 hours after we buried my grandfather, I began planning an impromptu trip to Paris, one of my favorite cities in the world and host of the 2024 Olympic Games.
My therapist classified it as trying to escape my grief, but I saw it as a time to process while doing something that genuinely brought me joy. After going back and forth for about a day and a half, I had finalized my itinerary with my flight and hotel confirmed. Exactly a week later, I was on my flight headed to Paris, France.
Once I landed, I felt as though a weight had been lifted. Seeing all the Olympic signs and the overall Parisian aesthetic was an instant breath of fresh air. While it was slated to be a short trip, four days and three nights, I mapped out activities that I knew would make me the most happy while there—shopping, a trip to Disneyland Paris, and of course, an Olympic event.
As a self-proclaimed adult Disney fanatic, spending a day at the French capital’s version of the theme park allowed me to disconnect from real life and tap into my inner child. I rode the teacups, ate ice cream, and even lined up to watch one of the parades, where I excitedly waved at all the characters. I left the park that evening feeling renewed.
The next day, and for my official summer games experience, I headed to my pre-booked women’s 3rd round tennis match in the famous Roland Garros Stadium. The entire time, as I randomly yet passionately cheered on the underdog Chinese competitor of the match, I kept saying to myself, “I'm really at the Olympics in Paris.”
I should preface that with, I’ve technically been before, but it was the winter games while I lived in South Korea in 2018. So it was my first Summer Games.
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With much of my trip bringing a smile to my face and spirit, there was a moment as I was leaving the tennis stadium when tears welled up. Typically, anytime I travel, my grandfather is the person I call once I return. He was always genuinely interested in hearing about where I had been and what I saw.
So, in true grief fashion, I had that moment where I got excited to call him and tell him about what I had just witnessed during my trip, and then reality hit. That was a call I would no longer be able to make. Admittedly, it left a lump in my throat, just as it did when I wrote this.
I began to question if my trip was worth it. If I hadn’t gone, would I still have this same sadness? It almost left me feeling like I should slow down on traveling for a while, or at least until I could handle the potential emotions that may result from not being able to talk to him anymore. Because the wound was still very fresh.
But, I remembered that travel is my personal love language. I also remembered how excited my grandfather and mother were to see me travel this big, beautiful world and experience global cultures. And in that moment, I knew this sadness was simply a temporary reaction to the lifelong cycle that I would go through.
Feeling my feels, as my therapist says, I allowed the emotions to do what they needed to, and then I went on to finish the rest of my trip on a high note. Because in the end, while they may not be here physically, they are certainly with me wherever I go in spirit—and that is what I will rest on as I continue to navigate this never-ending merry-go-round called grief.
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