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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. ;)
How This New Bond Repair Line Transformed One Mother's Postpartum Shedding Into The Ultimate Curl Comeback
This article is in partnership with SheaMoisture
For Crystal Obasanya, her wash day woes came shortly after her son did. The beauty and lifestyle content creator had been natural for years, but during postpartum, she quickly learned about one reality many mothers can relate to experiencing: postpartum hair loss. “Sis had thinning hair. Sis had split ends,” she shared about her hair changes in a Reel via xoNecole.
Over a year into her postpartum journey, Crystal explained she also had dry, brittle hair, noting that keeping it hydrated before pregnancy had already been “a task.” The 4C natural recalled going from thick hair during pregnancy to a thin hairline due to postpartum shedding as “devastating.” When it came to strengthening and revitalizing her hair, the new SheaMoisture Bond Repair Collection was just the thing she needed to elevate her damaged coils to revive and thrive status and get them poppin' again.
SheaMoisture is providing us with the cheat code for transforming dry and damaged strands into thriving and deeply nourished crowns. By unveiling their 4-step hair system, the SheaMoisture Bond Repair Collection is equipping you with the tools to reverse signs of hair damage caused by protective styling, heat, and color and is uniquely formulated for Type 3 and 4 hair textures.
The haircare system revives damaged natural hair by repairing and rebuilding broken hair bonds through a game-changing combination of HydroPlex Technology and AminoBlend Complex, a unique blend of fortifying amino acids formulated specifically for curly and coily hair. Scientifically proven to reduce breakage by 84% and make your hair six times stronger (vs. non-conditioning shampoo), the collection infuses your hair with the nourishment it craves and the strength it deserves.
All five products of the SheaMoisture Bond Collection are infused with natural strengthening ingredients like Amla Oil and fair-trade shea butter. The collection consists of the 4-step breakage-fighting Bond Repair system, as well as the Bonding Oil.
“When trying it out, I quickly noticed that my hair felt revived and renewed, and my curls were so hydrated,” Crystal said while using the Amla-infused Bond Repair Leave-In Conditioner. “I also felt my hair strands were stronger.” So much so that the influencer felt brave enough to get her hair braided shortly thereafter. “I can definitely say that I will be keeping it in my hair wash routine,” she added in the caption of her Reel about her positive experience using the products.
SheaMoisture Bond Repair Collection is making bond-building a key player in your wash day routines and the purveyor of life for thirsty manes. Because who doesn't want stronger, shinier, happier hair?
Step One: Bond Repair Collection Shampoo
Rejuvenate your hair with SheaMoisture Bond Repair Shampoo, your go-to solution for luscious locks. Packed with hella hydration power, this shampoo adds moisture by 60% while removing buildup without stripping your strands. This shampoo gently cleanses impurities while significantly enhancing shine, smoothness, and softness.
The Bond Repair Collection Shampoo is the first step in the 4-step Bond Repair system, all of which are powered by the uniquely formulated AminoBlend, and HydroPlex, SheaMoisture’s technology that rebuilds hair strength at its core.
Step Two: Bond Repair Collection Conditioner
Tailored to repair styling damage, this creamy conditioner locks in 12x more moisture than standard non-conditioning shampoos, boosting damaged hair strength by 1.5x with significantly less breakage. The creamy SheaMoisture Bond Repair Collection Conditioner deeply hydrates, enhances manageability, and leaves your hair looking healthier and shinier.
Step Three: Bond Repair Collection Masque
This Ultra Moisturizing reparative masque is a moisture-rich game-changer for those dealing with the aftermath of hair damage caused by styling. The SheaMoisture Bond Repair Collection Masque delivers 13 times more moisture compared to non-conditioning shampoos, ensuring your hair feels nourished and soft. Designed to repair and rejuvenate, this masque significantly strengthens damaged hair — making it twice as strong while reducing breakage.
Step Four: Bond Repair Collection Leave-In Conditioner
Elevate your curl game with SheaMoisture’s Bond Repair Collection Leave-In Conditioner. Lightweight and hydrating, the Bond Repair Leave-In Conditioner provides 12x more moisture than non-conditioning shampoos and tames frizz with 24-hour humidity control. Designed to define curls and coils, the leave-in conditioner enhances softness and shine allowing you to detangle effortlessly.
Bonding Oil
The SheaMoisture Bond Repair Collection Bonding Oil is a multitasking all-in-one formula that acts as a heat protectant and provides the hair with moisture, strength, shine, damage protection, and intense nourishment. This lightweight oil not only offers 24-hour frizz and humidity control but also fortifies your tresses, making them up to 5 times stronger with significantly less breakage.
Featured image courtesy
Looking for ways to level up your solo sex sessions or your partnered sex play? Entering the wonderful world of arousal oils might be exactly what the doctor ordered. As its name suggests, arousal oil arouses. And they might very well be the pleasurable vessel through which your mind-blowing orgasms can be beckoned. Specifically, arousal oils are a pleasure-enhancing sex lubricant intended to increase the sensitivity to your nipples, your vulva, or your clitoris, just to start.
With an ingredient list that can include the likes of CBD, ashwagandha, and essential oils, arousal oils act as an aphrodisiac in a bottle, maximizing intensity and heightening the levels of pleasure you feel, thereby making your climax that much more attainable.
Keep reading for our selection of some of the best arousal oils in the game right now.
Bloomi Luxe Arousal Oil
Described as a "sensual pleasure oil," the Luxe Arousal Oil by Bloomi is clean with plant-derived organic ingredients. With 2-4 pumps, a gentle massage with this oil-based intimacy oil is formulated to intensify pleasure to your clitoris, your vulva, your thighs, or anywhere else you care to use it, before and during the act.
Foria Awaken Arousal Oil
Not only do reviewers rave about the "incredible o's" from Awaken Arousal Oil, but this best-seller is also known for its sensuous aroma, slip, and feel. With the uncanny ability to enhance sensations, users of the product have reported reinvigorated orgasms and renewed sex lives. And all we have to say is, say less.
Mood Maker Pleasure-Enhancing Intimacy Oil for Couples
Amazon
The Mood Maker had us at hello. Christina Aguilera's sex oil is where luxury and intimacy meet. Thanks to the relaxation facilitated by magic mushrooms and pleasure-enhancing adaptogens, the Mood Maker lays the groundwork for easeful foreplay, sex, and even an encore. With its texture like silk and warm scent, the oil effortlessly sets the perfect mood for pleasure play and allows your body to follow suit.
Lure Deluxe Intimacy Oil
Sultry, clean, and moisturizing are the cornerstones of this intimacy oil. The oil is formulated with organic ingredients like MCT coconut oil and CBD, so there is no need to worry about throwing off your pH balance or leaving behind a sticky residue when using it for intimate moments. The silky texture provides a sensual slip that is all gas no brakes, creating a slip n' slide glide during partner play, as well as solo play.
Bonus points: since it's all-natural, it's also oral-friendly. So Deluxe Intimacy Oil is queening-approved.
Green Compass Intimacy Oil
Green Compass
Entice and awaken your pleasure and your senses with the Intimacy Oil by Green Compass. An intimacy oil made for every body, this oil is fragrance-free, paraben-free, and silicone-free and formulated with plant-based and organic ingredients. With ingredients like organic hemp flower extract, coconut oil, and jojoba oil, the pleasure felt and experienced in intimate areas becomes even more intense upon application.
FOCL CBD Arousal Oil
Loved by users for its "perfect texture," its "warm wonderful feeling," and the fact that it's "non-irritating," the CBD Arousal Oil by FOCL is definitely worthy of a spot in your tox boy. Like other CBD oils, the hemp-derived product is said to ease tension and promote blood flow, which are major keys to enhancing and maximizing your sexual pleasure.
Sensuva On Arousal Oil
Amazon
Looks like we saved the best for last. Available in Lite, Original, and Ultra to give you the ability to choose the intensity that suits your intimate moments best, the On Arousal Oil by Sensuva is said to be one of the most powerful arousal oils on the market with good reason. With a "unique, buzzing vibration sensation on the clitoris," in 1-2 drops, On Arousal delivers more sensation during sex, helps women achieve orgasms quicker and more intensely, and can also help curb any issues with vaginal dryness.
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