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 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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Crystal Renay Is Prioritizing Healing, Her Kids, And Her Coins Amid Divorce
Crystal Renay is reclaiming her time and her identity after dealing with heartbreak. The model was married to Ne-Yo for seven years and they share three young children together. However, after a cheating scandal that resulted in a baby outside of their relationship, Crystal decided to end her marriage to the “So Sick” singer. Now, she is focusing on her bag and her kids. She is co-owner of Johnny’s Chicken and Waffles, launching a lip kit line, and is back on TV starring in the new WE TV reality series Bold & Bougie.
But it wasn’t an easy road, especially with reality TV. From the beginning, Crystal and her castmates bumped heads due to misconceptions and alliances with her ex-husband’s former partner, Monyetta Shaw. However, the mother of three exclusively tells xoNecole that she doesn’t regret her decision to join the show.
Crystal Renay
Photo courtesy
“Honestly, being in that space, we had a– you know, when you're first getting to know people, sometimes it can be smooth, and sometimes it can be rocky,” she says. “In our case, it was a little bit rocky and just getting to know each other, and I like to call it growing pains. And I felt like we had a couple of moments, but all in all, like the experience was really good for me, and I would do it over again.”
Crystal describes herself as “career-oriented” and says she is in her selfish season because she is now prioritizing herself first. But she admits that she is still healing from her divorce. The reality TV star shares some tips for others who may be going through the same thing.
“I would definitely say pray, pray as much as you can. Try to take your emotions out of your reactions to things because it’s always going to be something that you don't like in the situation,” she says. “But we can't move off of emotion because 10 times out of 10, a few months later, you're not going to feel like that. So, I'm a firm believer in not doing things that I will regret later. So I would just say be patient with yourself and stay positive.”
While there may be an opportunity to find love again, that’s not Crystal’s focus at the moment. She is in the rebuilding phase of her life, emphasizing the importance of self-care, personal growth, and finding her own happiness. She has had her share of challenges, including dealing with negative emotions and the public's perception of her, but her priorities involve spending quality time with her children and running lucrative businesses.
“I would definitely say pray, pray as much as you can. Try to take your emotions out of your reactions to things because it’s always going to be something that you don't like in the situation.”
“With my kids, I'm very hands-on. I’m team mother with soccer kids, and they don't really make no goals because they like five years old, but I'm there cheering them on every week,” she jokes. “I want to travel, especially this summer, with my kids and take them somewhere internationally because they're at the age where they can handle a long flight. So, me just spending more time and more new experiences with my kids is my main focus with them and showing them all the love that I could possibly give them.”
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Photo courtesy of Crystal Renay