This Is How You're F'in Up Your Homemade Smoothies
I don't know about y'all, but there are more than a couple of people in my life who have smoothies as a part of their daily ritual. Some of them do it as a quick way to consume their breakfast. Others do it as an energy boost before working out. Some just simply like the taste of 'em. If you happen to fall into any of these categories, first let me say that homemade smoothies, for the most part, are a good thing to have. The nutrients in them can help to strengthen your immunity, improve your digestion, detoxify your body, fill you up with antioxidants, control your cravings and help you to lose weight—yep, all this with just one serving. At the same time, the reason why I said, "for the most part", is because, believe it or not, there is such a thing as a "bad smoothie". It's when you find yourself preparing one in such a way that it can literally do your system more harm than good.
If smoothies are totally your thing, but you want to make sure that you're making the kind that are as healthy as possible, here are some signs that you might be working against this goal—whether you realize it or not.
You’re Making Them with Juice
While fruit is good for you, fruit juice? Eh, not so much. A lot of fruit juice brands are packed with both sugar and calories, so using them as a base for your smoothies is usually working against you, rather than for you. For instance, adding a half-cup of apple juice to your morning smoothie could easily give you 50-70 extra calories and 10-15 grams of sugar. So, if you want your smoothies to be a little less thick, opt for a milk alternative instead. Case in point, there are 30 calories in a cup of almond milk with zero grams of sugar in it (if you go with the original or unsweetened kind). For the most part, milk alternatives instead of juice are definitely the way to go.
You’re Putting in Too Much Fruit (or Only Fruit)
Just because I said that fruit is healthy (and it is), that doesn't mean it's also not packed with a type of sugar known as fructose. If all you have in your smoothie is berries, bananas or pineapples, that could cause your blood sugar levels to spike up. Plus, smoothies are basically meant to serve as mini-meals, so it's best to put more in there anyway. Protein powder, green veggies, seeds (like chia or flaxseed) can up the nutrient value of your smoothie while also balancing out all of the sugar that fruit tends to provide.
You’re Adding WAY Too Much Green Veggies
Kale. Spinach. Cucumber. Zucchini. These are just some of the green veggies that not only are loaded with vitamins and minerals, but actually taste really great in smoothies as well. But again, balance is key. If you eat too much of a good green thing, the fiber could have you in the bathroom for much longer than you ever planned. Plus, kale contains compounds known as goitrogens; too many of them are prone to totally mess with your thyroid—and not in a good way.
So how much is enough? 1-2 cups of fresh raw green vegetables, per smoothie, is pretty cool. Just make sure that you're only doing a smoothie a day in order to keep your green veggie intake on point.
You’re Adding WAY Too Much Protein Too
As women, all we need is 50-60 grams of protein a day. Well, if you're adding collagen, whey and protein powder to each of your smoothies, you're actually giving your body way too much protein. The challenge with that is, not only can that lead to things like nausea, dehydration, exhaustion, diarrhea and intestinal discomfort over time, but when protein rises to excessive levels, it's prone to turn into sugar. That's why, really no more than 10 grams of protein, per smoothie, should be a rule of thumb that you should follow.
You’re Putting Sweeteners In
Lawd, y'all. If you're putting fresh fruit into your smoothie, why in the world would you need to add any sweetener to it? Remember that smoothies aren't just a convenient way to get vitamins and minerals into your body; they're also supposed to benefit you, holistically, long-term. Consuming anything that could low-key turn you into a diabetic isn't helpful. Bottom line, if there's fruit in your smoothie, you've got all of the sweetener that you need. If there's not, a teaspoon of honey or molasses, some dates, or a little bit of flavored yogurt should be all that you need to add a little sweetness to it.
You’re Forgetting About Adding Spices
Here's an interesting question. When's the last time you added some spice (or spices) into your smoothies? Not only do they add a bit of a "kick" to how your smoothies taste, but many of them are really great for your overall health and well-being too. Ginger contains potassium, copper and magnesium, along with anti-inflammatory properties. Cinnamon is filled with antioxidants and the organic compound cinnamaldehyde which helps to keep bacterial and fungal infections at bay. Sage is dope because it's high in Vitamin K and also has the reputation for reducing cholesterol levels, relieving menopause-related symptoms and improving blood sugar levels in diabetic patients. So, definitely consider adding one of these (or other spices) into your smoothie, the next time that you make one.
Your Smoothies Are HUGE
Back in my Smoothie King days, I used to be amazed by some of the sizes of smoothies that they offered. I mean, who needs a Big Gulp equivalent of a smoothie, right? At the end of the day, all that means is you're packing on more calories and sugar. So, what size should your smoothies actually be? Between 8-12 ounces is best and one a day is good. And what about having a smoothie every day? If it's something like a homemade green smoothie, that shouldn't be a problem, so long as you add some protein into it so that you're not hungry an hour later.
Just make sure that you don't treat your smoothie like it's a drink that is accompanying a meal—even if it's a salad. Too much of a good thing can turn into something that's not-so-good, real quick. Many folks have found themselves packing on pounds after consistently drinking smoothies for a month or so. So, if you're having a smoothie, consider that to be an actual meal, until it's time to eat again.
BONUS: You’re Buying Them
The reason why this article focuses on mistakes that are made when it comes to making smoothies at home is because, when they're the DIY kind, you have full control over what does (and doesn't) go into them. When you're getting them at your local grocery store, not so much. Many commercial brands contain so many additives and preservatives that the word "natural" in the branding is hardly true. And if you get one at a restaurant, oftentimes frozen yogurt, sherbet and all sorts of sweeteners will make it more of a fattening treat than a healthy snack. So, when it comes to getting a smoothie outside of your house, while it might be convenient, it typically isn't your best bet—not if you want to drink one that is actually good for you. Make them at home. It's better for your body—and your budget in the long run.
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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 October (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 Black Woman-Owned Creative Agency Shows Us The Art Of Rebranding
Rebranding is an intricate process and very important to the success of businesses that want to change. However, before a business owner makes this decision, they should determine whether it's a rebrand or an evolution.
That's where people like Lola Adewuya come in. Lola is the founder and CEO of The Brand Doula, a brand development studio with a multidisciplinary approach to branding, social media, marketing, and design.
While an evolution is a natural progression that happens as businesses grow, a rebrand is a total change. Lola tells xoNecole, "A total rebrand is necessary when a business’s current reputation/what it’s known for is at odds with the business’s vision or direction.
"For example, if you’ve fundamentally changed what your product is and does, it’s likely that your brand is out of alignment with the business. Or, if you find your company is developing a reputation that doesn’t serve it, it might be time to pump the brakes and figure out what needs to change.
She continues, "Sometimes you’ll see companies (especially startups) announce a name change that comes with updated messaging, visuals, etc. That usually means their vision has changed or expanded, and their previous branding was too narrow/couldn’t encompass everything they planned to do."
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The Brand Doula was born in 2019, and its focus is on putting "the experiences, goals, and needs of women of color founders first," as well as brands with "culture-shifting missions."
According to Lola, culture-shifting is "the act of influencing dominant behavior, beliefs, or experiences in a community or group (ideally, for the better)."
"At The Brand Doula, we work with companies and leaders that set out to challenge the status quo in their industries and communities. They’re here to make an impact that sends ripples across the market," she says.
"We help the problem solvers of the world — the ones who aren't satisfied with 'this is how it's always been' and instead ask 'how could this be better?' Our clients build for impact, reimagining tools, systems, and ways of living to move cultures forward."
The Brand Doula has worked with many brands, including Too Collective, to assist with their collaboration with Selena Gomez's Rare Beauty and Balanced Black Girl for a "refresh," aka rebrand. For businesses looking to rebrand, Lola shares four essential steps.
1. Do an audit of your current brand experience — what’s still relevant and what needs to change? Reflect on why you’re doing the rebrand in the first place and what success would look like after relaunching.
2. Tackle the overall strategy first — before you start redesigning logos and websites, align on a new vision for your brand. How do you want your company to be positioned moving forward? Has your audience changed at all? Will your company have a fresh personality and voice?
3. Bring your audience along the journey — there’s no need to move in secret. Inviting your current audience into the journey can actually help them feel more connected to and invested in your story, enough to stick around as changes are being made.
4. Keep business moving — one of my biggest pet peeves is when companies take down their websites as soon as they have the idea to rebrand, then have a Coming Soon page up for months! You lose a lot of momentum and interest by doing that. If you’re still in business and generating income, continue to operate while you work on your rebrand behind the scenes. You don’t want to cut existing customers off out of the blue, and you also don’t want so much downtime that folks forget your business exists or start looking for other solutions.
While determining whether the rebrand was successful may take a few months, Lola says a clear sign that it is unsuccessful is negative feedback from your target audience. "Customers are typically more vocal about what they don’t like more than what they do like," she says.
But some good signs to look out for are improvements in engagement with your marketing, positive reviews, press and increase in retention, and overall feeling aligned with the new branding.
For more information about Lola and The Brand Doula, visit her website, thebranddoula.com.
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Women's Voting Organization Supermajority's CIO Talks Election Issues, Minus The Drama
Voting has been a part of my life for as long as I can remember. As a child, my parents would pack my sister and me up in the car and allow us to take in the excitement of the polls during local and national elections.
Years later, in 2008, I voted in my first election for Barack Obama and emotionally celebrated his win surrounded by fellow classmates from Clark Atlanta, Spelman, and Morehouse.
I remember calling my grandmother, who has since transitioned, and hearing the passion in her voice when she explained how she’d never thought she’d see something like this happen and how much it meant to her. As I reflect, I realize it’s a combination of memories like this that undoubtedly encouraged my will to vote.
However, as an adult, my reasoning behind the practice has developed. It’s no longer just about “the right thing to do.” I feel a responsibility to myself and my future to know the issues, how they impact me, and make a difference for others.
In the times we’re in, there's so much “news” everywhere. It’s hard to distinguish fact from opinion and bias from beliefs. This is why it was such a pleasure speaking with Jara Butler, Chief Impact Officer of Supermajority. Supermajority is an organization focused on making women the most powerful voting bloc in the country. During this authentic and informal conversation, we talked about so much.
I learned about her time working with the Obama campaign and how she masterfully worked in multiple industries, and we shared some of our favorite female rap moments. However, in the snapshot you’ll read, we focused on the issues. Jara walked xoNecole through what’s most affecting women of color in this election and what we can do to be more aware. Whether you’re a politics girlie or like me, just trying to gain more insight, hopefully this convo connects with you.
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xoNecole: Let’s just jump right in. What are some of the most popular issues that you hear Black women discussing related to this election?
Jara Butler: Our sister organization, the Supermajority Education Fund, recently did some research specifically looking at young women in the age group 18 to 35, and young Black women identified their economic well-being as a priority. Right now, we're in a place where a lot of us, especially young Black women, are finding that meeting those basic needs are harder and harder.
Secondly, is Project 2025. I think Black women see it as not just something that could happen, but actively happening. For example, we’ve all been watching the case with the Fearless fund, and how it's been targeted. We know Black women are very entrepreneurial. We can go back to Madam C.J. Walker and others who have opened the door for all of us to achieve. But if those barriers are in place, we're just not going to be able to meet that.
Lastly, Repro is a very big issue. But I think looking at it holistically and not just about abortion is important. Black women are more likely to talk about this from a perspective of our reproductive health care and the lack of access due to medical racism. As a Black woman myself, who's over 40, a lot of the changes that I am making in my life are because I have to do everything I can to put myself in a position, because I know no matter what my economic status is, if I walk into a medical office, there's a good chance I'm gonna face medical discrimination. Breast cancer screenings, colon cancer screening, ovarian cancer screening, cervical cancer screenings - all of those are part of that network of reproductive health.
xoN: Another issue I’d love your insight into is our missing girls. I think it's so unbelievable how much this is swept under the rug. There are so many stories about Black women that are continuing to go missing; I don’t understand how that’s not a bigger conversation. Is this something that can be pursued on the government level and what can we do to bring more attention to this issue?
Jara: We have this list of majority rules on our website, and my favorite one is: that our government represents us. I think that we have to continue to apply pressure to our government to meet our needs. And again, women are the majority of voters. Black women, especially, are the most reliable voting bloc across all groups, and our interests right now are not being met. So yes, there is something that we can do, but I also am a big proponent of us having these conversations.
My great-grandmother was enslaved, my grandmother was born into Jim Crow, and I watched my mother face economic insecurity. I say that because, as a Black community, we have to have an internal conversation to talk about these issues, and we have to do it upfront. I think we have to get into a position of realizing that we do have power, and how we activate that power.
Our power comes from being Black folks because Black people organizing has been enough to shake up and scare people. There were laws that prevented us from congregating together, even at church, because they knew what would happen when we got together. We have to get back into that. It's not that we are not doing it, but the urgency needs to be greater. And finally, we have to get away from depending on one individual to take us there. It's gonna take all of us.
"Our power comes from being Black folks because Black people organizing has been enough to shake up and scare people. There were laws that prevented us from congregating together, even at church, because they knew what would happen when we got together. We have to get back into that. It's not that we are not doing it, but the urgency needs to be greater."
xoN: I agree completely. Now, when we started, you mentioned money. So let’s talk about it. So many of us are starting businesses and getting degrees, and I love to see it. But everyone seems to still be having a lot of the same issues around finances. What are some of the underlying reasons behind this debt that we're dealing with, and how can voting influence these challenges without getting into the individual candidates?
Jara: Hello! Let’s talk about the money! Black women have been told that if we want to move ahead, we have to have that master's degree. We have to be twice as good. So we met that measure, right? But in order to do that, we have to pay for it. Up until about the 1970s college was absolutely affordable. You could work one job and pay for college with some money left over. That has changed.
Realistically, student loans are a barrier. They are a barrier to access housing. They impact our credit, and really and truthfully, depending on how much your loans are, they could affect you paying rent. It basically creates a cycle of debt. And I have real problems with people who say, get a degree in something that's going to make money. It’s about your skills, and if you have the skills, you should be able to earn a living. That covers that.
But the fact is that student loan debt continues to increase, and there have been attempts, more than once, to try to relieve some of that pressure. The reality is that this is a squeeze. It is a conundrum, and we see efforts by the current White House administration to try to alleviate those things, even when they are stopped.
But truly, Congress needs to step in and support this, but I would take it a step further. We should be considering and looking at what it would look like if we had free community colleges. Because what we have now is two generations of borrowers, because older millennials’ children are beginning to age. Black women have the highest degree of second-degree secondary education, but we carry like 1.7 trillion in debt or something like that. I can't remember the exact number, but basically, the majority of the student loan debt is ours.
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xoN: Speaking of college, obviously there’s a lot of discussion around affirmative action in the schools and the undergoing changes. How important is it to consider this topic, and are there any new laws or policies being proposed around this that we should be aware of?
Jara: Oh my goodness, affirmative action is one of the things that we saw that our sister site, the Supermajority Education Fund, found last year as a number two issue for young women. I actually hypothesized that it was a real thing, and it was. And the reason for that is that affirmative action as a whole has been something that benefited white women more than any other group.
However, what is happening is that we’re using the word DEI in a way that is derogatory. I’ve heard people refer to it as: “didn't even earn it.” And as a Black woman who attended an amazing school, I remember being in class and having someone make that comment, knowing my grades were higher than theirs.
The fact of the matter is that we would not need these policies if we lived in an equal and equitable society. It doesn't do us any harm for us to face the facts that this country was built off the backs of enslaved people and the blood of indigenous people, and off the sweat and the tears of immigrants. But because we are unwilling to face that, we now are demonizing programs that are actually meant to create some symbol of balance.
xoN: Finally, I’ll close with this, what can we do to provide information to young people, and how do we combat all of the less than researched info?
Jara: One thing I encourage is to look at the source. At Supermajority, our social channels are information-based. We strive to provide up-to-date accurate information that is digestible to all. Media literacy is something I believe in, and unfortunately, it is something that we have a responsibility to continue to share with the community at large. So much of our world is centered on immediate info, a lie spreads faster than the truth.
We just saw that with the Olympic women's boxers, and we have to ask ourselves often: is this information accurate? Who is telling the story? Most importantly, how am I an original contributor? Not everything said needs to be shared, and not every thought needs to be public.
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