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 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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6 Smart Money Questions You Should Ask Before Accepting A Job Offer
So you've made it to the final round of those job interviews, and now they're talking money. You get excited at this point, especially because it's your dream job working for your dream company. You've beaten out the competition, and you're now meeting senior managers who make the final decision.
This can seem a bit intimidating since you really want the job, and these are key people you have to impress. Well, just remember, they need you, too. You're talented, skilled, and trained to do the job, so they aren't doing you a favor. It's business. And in that vein, you have to put on your business cap and start asking a few important money questions before even considering accepting a job offer.
I was once gaslit by a company to simply accept less money for more work, and I learned this lesson the hard way: Don't ever just accept a job simply because it's a power move. The money needs to be right, too, and you deserve it. Here are a few questions you should ask during your next job interview process to be sure you and your potential employer are on the same page:
1. "What final compensation range are you all offering for this position?"
First, please don't jump to answer this question if an interviewer asks this at the start of the interview. Kindly state that you'd like to know more about what the position entails and their expectations of you in order to give a sound and fair answer about compensation. When you do ask, be sure to use the words "range of compensation" when talking about salary versus saying, "What's the pay for this position?" There's tact needed and you want to be careful of the tone.
Get them to reiterate the salary range throughout the process so that you can be sure what they're offering is the same as the first round or other conversations you might have had with recruiters or managers along the way. And when reading the offer letter, make sure what was agreed upon (down to specifics about the hours and work that compensation covers) is clearly indicated and aligned.
If you're a newbie to the industry, just graduated college, or you're transitioning into a new career, this is still important because, again, you're still the prize. You'll need to be realistic and reasonable when it comes to your starting pay, but speak up and advocate for yourself in order to be more strategic about what you accept. This could affect your salary potential, quality of life, and work-life balance down the line. Sometimes, when you accept too low of a salary at the onset, it can be hard to get more from that same company later, even when promoted.
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2. "How are raises calculated, and when are they typically given?"
This is a very important question because you don't want to be stuck at a company that doesn't actually compensate their employees for growth and good work. Again, it's business. If the company is thriving and you've had a hand in that, you should be compensated. Find out details on their policies in order to make sure they align with your long-term goals as the ambitious, talented leader that you are.
Companies have various ways of rewarding their employees, so if that particular company's way is okay with you, move forward. If not, ask about incorporating accommodations for you in your hiring contract if your work experience and resume reflect a need for that.
3. "What are the guidelines related to bonuses and how are those given?"
This question can be very industry-specific (i.e., sales, retail, manufacturing, finance, IT), so if it doesn't apply to the industry you're in, you can skip this one. If it does, you definitely need to get the details on when, how, and how much. What factors affect quarterly, bi-annual, or annual bonuses?
The difference between a bonus and a raise is that bonuses, in some cases, are offered based on overall company performance, not an employee's.
There are performance-based bonuses as well, which work a bit differently from raises. A raise would be a long-term increase in your salary, while a bonus is a one-time incentive or addition to those funds. So, someone might, for example, get a 10% raise and a yearly bonus on top of that.
Just be sure you know what's what when it comes to this and consider how this factor might make or break meeting your financial goals, the type of work you do (and how), or the nature of the work you do (and how you're compensated for it.)
4. "What retirement fund options are available and does the company match any contributions?
If you're in your late 20s or early 30s, you might be thinking, "I'm too young to be worried about retirement savings," but take it from a so-called "geriatric millennial," you're not. Saving up for retirement is a must, and trust me, my 401K saved me in a clutch 10 years after I'd been mindlessly putting money away in it and had forgotten my company still had it. (And yes, there was a penalty for withdrawing from it early, but that's not the point. It truly was an emergency at the time.)
Some companies stopped matching contributions to 401Ks when recessions hit, but today, many have gone back to normal, offering matches on the funds that you put away via your paycheck.
Sometimes, companies won't match because they can't financially afford to, especially when it's a startup or a company that just isn't doing well financially. Keep this in mind when you're listening to their answer to this question.
Don't wait until the offer is signed to ask about this. Get the information you need now and be empowered to save up for your future. Even if the salary and other benefits are great and you want to take the job simply for those factors, at least you'll know what you need to do if the company doesn't offer retirement savings options.
5. "What is the process for compensation for overtime or work done outside the contracted work hours?"
Y'all, this one is key. Some company leaders will try to hit you with the okey-doke on this one, so stay vigilant and aware. I don't care what industry you're in or what position you're applying for. Get a clear understanding of their overtime policy before accepting the job. There's a lot written and talked about when it comes to burnout, and while we love being superwomen who can do multiple things well, we need to have a balanced approach to boundaries in the workplace.
You might not want to ask for money for every little extra task you do to get your job done. But you certainly don't want to be in the awkward position of coming back to your manager, after the fact, asking to be paid overtime for 20 hours of extra work you've done, only to find out the company does not offer it.
You also don't want to be taken advantage of simply because you don't know that your manager has you working extra hours, illegally or against company policy, without compensation (or even without the correct amount of compensation.)
And there's little to no guilt, at least for me, to say "No, respectfully, I cannot," when I know extra hours are being requested (or when a project requires a substantial number of additional hours) but I'm not going to be paid for it. It's against my contract or against policy. So, no, thank you.
I've made this mistake myself, many times, especially as a self-employed professional who did not initially set boundaries on this at the onset. I now have a sense of mental sanity and peace---as well as financial freedom not laced with resentment, burnout, and check-to-check drama--knowing I'm a stickler on asking this question at the onset before signing any contracts.
6. "What are the details of your standard benefits package?"
This is tied to money because it impacts your out-of-pocket expenses after you've been paid. So, it's vital to ask this one. The benefits that the company offers save you money, time, and stress in the long run, so be sure to consider all factors before saying yes to an offer. Do you need childcare? Do you need to work remote to do your best work or have time flexibility? Do you need more prescription drug coverage for a long-term illness you're managing? Are you caring for an elderly parent?
Are the insurance providers accessible and applicable to your healthcare providers? Is there a technology stipend to cover the technology or wifi you're using to do your work from home? Do they offer coverage, programs, partnerships, or discounts for wellness, counseling, or reproductive health?
Don't explicitly ask the potential employer the above questions, but keep them in mind for yourself when taking in all the information they're giving you about benefits. These are all things to consider when it comes to benefits, your money, and the quality of life you'd like to have when taking on a new professional role. Be sure you're advocating for yourself by asking the money questions that will provide answers for protecting your well-being and your future.
And if an interviewer seems a bit rude, off, vague, uninformed, or dismissive in answering the above, very standard, inquiries, consider interviewing elsewhere or accepting offers at companies that value the above and are equipped to handle a qualified, innovative, magnificent creature such as yourself.
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