Ain’t it funny how most folks always think that Memorial Day Weekend is the official start of summer when, actually, the summer season doesn’t kick off until June 20 (or 21, based onhow the summer solstice plays out)? This means that if you’re still trying to get your summer body all the way together, you’ve still got some time because (this year) summer doesn’t end until September 22.
Okay, but what do you do if you want to look oh so very right in your monokini, yet you also want to enjoy some of the best that food has to offer during this time of year, too? If that’s your personal dilemma, you’ve come to the right place. I’ve got 10 tips for how you can have a ball with food, remain healthy, and still have a snatched body in the process. Let’s do this.
1. Try Breakfast Salads in the Morning
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If you grew up hearing that breakfast is the most important meal of the day,more research is revealing that if you skip it altogether, it’s not quite as detrimental to your health as we were led to believe. Still, that doesn’t mean that ifbreakfast is your thing, it doesn’t come with some major benefits. It fuels you for the day. It boosts your metabolism. It can also lower your risks of heart disease, diabetes, and obesity. The key is to consume a breakfast that’s as healthy as possible, and two options that are pretty popular right now arebreakfast salads and breakfast toast.
Since a lot of the ingredients that go into both are full of fiber, protein, and essential nutrients, going with a meal that is light and “brunch-able” is a great way to start off your day, no doubt. Check out some easy-to-make breakfast salad recipeshere and delicious breakfast toast oneshere.
2. Make Your Own Smoothies and Popsicles
Speaking of breakfast foods, although breakfast isn’t my favorite meal, I will get down with a smoothie, preferably a homemade one. It’s definitely one of the quickest, easiest, and most convenient ways to get a lot of nutrients into your system while you’re on the go. Plus, if you’re someone who isn’t a big fan of raw fruits and veggies, by combining them into a smoothie, you can get them into your body in a way that is easier to “take in," not to mention the fact that smoothies are great for maintaining gut health and they can even help you to lose weight if that is a summertime mission of yours.
The key is to balance how much sugar you put into them (men only need nine teaspoons a day while we only need six). Oh, and if you’re “smoothie-d out” or you want to try another option, make your own popsicles or slushes. You can put fresh fruits in those as well, and they can help to keep you hydrated while giving you a healthy sweet tooth fix. Check out some summer smoothie recipeshere and DIY popsicle recipeshere.
3. Enjoy All of the “High Water” Foods
When it’s hot outside, you actually need to up your water intake in order to stay well-hydrated. Some health experts say that this means men should consume 15 ½ cups a day while women should have no less than 11 ½ of them.
If water isn’t really “your thing,” one way to still get your fluids in is to eat foods that have a high amount of water content in them. Some of those include watermelon, strawberries, cucumbers, melons, lettuce, tomatoes, and cauliflower — all of which are light and “cool” foods to eat during this time of the year.
4. Have Carbs Before 2 P.M.
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If you can’t see going throughout summer without some ice cream, French fries, or even sushi (rice is high in carbs) — no one says that you have to. The key is 1) to consume high carbs in moderation and 2) try and eat them as early in the day as possible. Since most of us tend to be more active during daytime hours, if you’re worried that some chocolate gelato is going topack on the pounds or cause your blood sugar levels to skyrocket, having it while you’re taking a walk or before your evening workout can make it more of a stress-free delight for you. Science backs it.
5. Support Local Farmers (and Farmers Markets)
Aside from the fact that supporting your local farmers and farmer markets is a fabulous way to financially back your community, there are some health benefits that come from doing it as well. The food is fresher, there is less of a need for preservatives in them (because they aren’t being shipped from state to state), and you don’t have to play so much of a guessing game when it comes to figuring out exactly where your food sources are coming from.
Hmph, let me tell it, a great first or second date is meeting someone at a farmers market early in the day. Then, if things go well, have a picnic with some of the produce that you purchased in a park later that afternoon. Thank me later.
6. Snack Healthy
One of my goddaughters isn’t a big eater; she is a huge snacker, though. If you were raised to believe that is a big-time no-no, honestly, snacking throughout the day has its benefits. It can give you more energy,help to keep you from overdoing it when it’s time to have an actual meal and it can provide you withsome essential nutrients that you might not (automatically) receive at breakfast, lunch, or dinner.
The key to snacking well is eating healthy foods.Some of the ones that are great for this time of the year include nuts, berries, hummus, dark chocolate, cheese and crackers, beef jerky, olives,cherries, Greek yogurt, and guacamole (in moderation on that last one; guac can be a bit onthe fatty side).
7. If You Are Vegan or Vegetarian, Watch that Sodium Intake
Most things in our culture are fads;veganism isn’t exempt. However, if you do happen to be a vegan or vegetarian, it does you no good tolook down on (us) meat eaters if your meat substitutes are loaded with sodium, preservatives, and additives. That said, if you plan on putting some meat alternatives on the grill this summer (more on grilling at the end), definitely read the labels on the packages beforehand. Heart disease continues to bethe top killer of Black women, and too much sodium in your system can contribute to that on a few different levels.
8. Have Water with You Cocktails and Mocktails
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Remember how I said a little earlier that remaining hydrated is super important, especially during the summer season? Adding to that, it always trips me out when I read that a whopping 75 percent of Americans aren’t just dehydrated —they are chronically so. And since summer is when a lot of outdoor parties and vacations go down, I think it would be ridiculous of me not to put on record thatalcohol is a diuretic (which means that it definitely has the ability to dehydrate you).
So, if you’re gonna turn up, try and have (at least) one cup of water for every twococktails that you consume. And what if you prefer the non-alcoholic version of cocktails known as mocktails?Sugar has the ability to dehydrate you as well and since many mocktails are loaded with that, the same water rule for cocktails should be applied.
9. Grill Lean Meats
If you do plan on enjoying your fair share of grilled meats over the next few months, there are a couple of things to keep in mind. One, althoughgrilled meat is certainly better for you than, say, frying it,the smoke and carcinogenic compounds that can come from preparing meat in this fashion do have the ability to increase your cancer risk.For the record, doing things like removing the fat, marinating the meat beforehand, lowering the temperature of your grill, and grilling for shorter periods of time can all help to make grilling a healthier experience. So can eating leaner meats becausethey are lower in saturated fats yet they canstill give you the nutrients that you need.
10. You Don’t Have to Go to EVERY Cookout. Lawd. LOL.
Let’s not sit up here and act like one of the best things about summer is going to somebody’s cookout.Problem is, some of the unhealthiest foods (and drinks) are oftentimes served there, from hot dogs and ribs with barbeque sauce to potato salad (with all of that mayo) and sodas. That said, just make sure that if you are invited to more than a few cookouts, either you don’t attend every one or you eat something healthy before you attend. That way, you’ll eat one hamburger instead of three or one rib instead of an entire slab. Feel me?
Now that you know how to do it responsibly — enjoy the taste(s) of summer, y’all!
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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. ;)
The Fall Staples It Girls From Coast To Coast Are Already Wearing
When it comes to trends, It girls lead, they don’t follow. Keeping one finger on the pulse of fashion and the other on their instincts, it’s their innate ability to dress to the beat of their own heart that makes them stand out amongst everyone else around them.
These women are ahead of their time, forecasting what will eventually be adopted by the masses often years in advance. In most cases, buying into trending items is just a by-product of their love of fashion, however, it's never the key ingredient of a memorable outfit.
As we transition from summer to fall, there’s no need to spend too many coins curating a brand new seasonal wardrobe, especially in this economy. Instead of shopping targeted ads, we interviewed fashion-forward influencers to spark our imagination and gather insight on what they’re already wearing leading into the upcoming season. Keep scrolling to get the scoop on essential items these fashion-forward women are looking forward to wearing this fall.
Helecia Williams, Houston
Comfort
Helecia’s style in three words: “Structured, bold, and explorative.”
Helecia’s outfit inspiration: “I am most interested in comfort as a trend. I am truly enjoying the mix of flats with elevated outfits and the incorporation of street-style elements into the looks. I have seen so much juxtaposition that makes the outfits interesting and intriguing. I love the pairing of fitted caps with [suits] and ballet flats. That mashup is impeccable, and we saw some of that peeking through last fall, and now it's taken on a life of its own.
"As a sneaker lover and comfort sneakers, bringing back flats is just a reimagination of past trends with a fresh twist.”
What color(s) is on Helecia’s fall mood board: “Hands down, red! It's such a bold and bossy color. Now, we see it becoming much more accessible in fashion and realize how easy it is to style and incorporate into a look for that extra pop. It also pairs well with so many other shades and tones. Some of my favorite combos are red and burgundy, red and yellow, and red and brown. Even if you aren't fully convinced that it's the color of the season and still have reservations about it, you can go classic and incorporate it in an accessory or makeup like a red lip.”
Are you bringing anything back from your 2023 fall wardrobe? “I will be returning and recycling all of my 2023 fall wardrobe and just styling it differently or giving it new life. Despite my love for trends, I've curated a wardrobe that I love so I will mix the old in with the new. And not to toot my own horn but a lot of my fashion moments are ahead of the times and still very relevant for this upcoming fall. Expect to see tons of texture, juxtaposition, unexpected color combos, and street style.”
How Helecia is accessorizing this season: “I hate to admit it, but the one trend that has me in a chokehold this fall is bold jewelry, particularly in gold. I've realized that accessories can do wonders, and the Schiaparelli era has me shook. I am a ‘Stan’ of Shop Khoi, a Black-owned jewelry brand that creates some of the most amazing, high-quality fashion jewelry. It just sets off any outfit no matter how simple it may be and easily becomes a conversation piece.”
Courtney Blackwell, New York City
Courtney’s style in three words: “Vintage, oversize, and sexy.”
Courtney’s most anticipated fall fashion items: “The fashion item I am anticipating wearing is vintage leather in all colors!”
Courtney's color picks for fall: “Cherry reds, forest greens, and different shades of gray.”
The trend that has Courtney in a chokehold this season: “Skirts! I’ve never been a skirt girly, well mini skirts girly, but I think I’m going to step it up with the minis this fall.”
Shaniqua Jordan, New York City
Timeless
Shaniqua’s personal styling tip for fall: “I hate to admit it, but the one trend that has me in a chokehold this fall is any oversized outerwear piece, especially oversized blazers. And as basic as it may sound, I can't get enough of them. They instantly elevate any look, and they're so versatile, whether I'm going for a polished vibe or something more casual. Plus, they are perfect for layering as the weather cools down.
"I know most people wouldn't typically opt for suede, but if you've been following my style, you know I'm all about my outerwear. I love adding texture to my looks, even if it's subtle, and a good suede jacket does that for me. The soft texture and rich hues of suede add that cherry on top for any fall look. Whether I'm rocking a bomber style in a jewel tone or a tailored trench in a neutral shade, a suede jacket is one piece I'm looking forward to wearing to elevate my fall wardrobe.”
These colors are all over Shaniqua’s fall mood board: “The colors on my fall mood board are rich earth tones like deep browns and olive greens paired with classic neutrals like camel and cream. I'd like to throw in a pop of butter yellow. I know it might seem more spring-like, but I love how it pairs with deep browns, oxblood, and even grays. It's the perfect way to brighten up those cozy, moody fall vibes. I'm also loving pops of bold jewel tones like emerald and burgundy to add a bit of luxe to the season. These shades give that cozy yet elevated feel I'm always aiming for in my fall wardrobe.”
Shaniqua describes her fall wardrobe in three words: “If I describe my fall wardrobe in three words, they would be chic, layered, and timeless. I love combining unique pieces with a classic touch, creating looks that stand out without trying too hard. It's all about finding that perfect balance between staying true to timeless fashion and adding my own signature flair.”
Are you bringing anything back from your 2023 fall wardrobe? "I am definitely an outfit repeater, so not only will I bring back pieces from my 2023 fall wardrobe, but I also have so many oldies but goodies that I’ll be incorporating into my fall 2024 looks. I think that's what really helps convey my personal style; buying pieces I genuinely love and being able to work them into my style season after season. It's all about longevity and staying true to what I love."
Alasia Allen, Los Angeles
Provocative
Alasia describes her style in three words: “Opulent, sleek, provocative.”
The fashion item Alasia anticipates wearing the most this fall: “I’m really into gloves this season. Whether it’s biker style or long, sleek, leather gloves, they add an interesting take to a fall look.”
The fall colors catching Alasia’s eye: “I’m loving navy or a super deep purple this season so I’ll be adding those into my wardrobe. They’re both so sophisticated and a good alternative to black.”
The fall staple Alaisa plans to bring back from her 2023 wardrobe: “Every year, I wear a shearling coat. It’s timeless, it’s warm, it’s my thing. There’s something very elevating about shearlings that have drawn to me year after year, and that’s what makes them my favorite style of outwear.”
The accessory that has Alasia in a chokehold this season: “Boots. I love a good boot as my go-to accessory for the fall/winter season. My favorites are boots that have a little flair to them and an interesting shape.”
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Office romances are nothing new, and it makes sense that they'd be something attractive to professionals since we spend a significant amount of our time at work. Recent research has found that more than 60% of adults have had a workplace romance, but I think that number is probably a bit higher, considering that another survey found that 35% don’t report their relationship to their employer. I've also known of many secret rendezvous between folk who work together.
I have to be honest with you, considering a workplace fling, romance, or full-on relationship with someone I work with is a hard no for me. I once hooked up with a guy in my industry while traveling for work, and while we weren't coworkers, we held leading roles in the same city—where the professional circles at a certain level are super-small. (We're talking New York City's Black media scene here).
Things got a bit awkward when I'd see him at events and he'd expect this big, adoring greeting when I really just wanted to move on as if nothing happened. I'd literally act like we never met. Call me savage but at the time, I was in my 20s, he was a bit older, and it was just what it was: a one-time sneaky link. I never called him after he gave me his number, so I thought he got the hint.
I'd always cringe when seeing him at events, thinking, "Has he told anybody about what happened, blowing it up like it was something it wasn't? What if he's a leader on a project or partnership between our two companies, and we actually have to work together? Is he gossiping about me with other men at my company? What if he retaliates in some way since I'd ghosted him after the hook-up?"
Since that day, with all those fears swirling around in my head for a night in bed that was mediocre at best, I made an official rule never to date anybody I work with or anybody in my industry for that matter. Here are a few other good reasons it's just not a good idea:
1. Cheaters abound when it comes to workplace romances.
There's actual research that found that 40% of professionals admitted to cheating on their current partner with a coworker. Funny enough, remember the thirsty guy in the aftermath of the hook-up I mentioned earlier? Just a few years later, I stumbled upon one of his social media updates—a photo of him and his wife—with a "Happy Anniversary" message in the caption. (And the math was indeed mathing. Based on the number attached to the anniversary, he was very married at the time we hooked up, something I had no knowledge of.)
Some men move real weird because right after our little experience, homeboy was literally acting like he didn't have a whole spouse at home, almost appalled that I wasn't interested in sparking anything continuous with him.
Now, I'm not saying all married men cheat on their wives with coworkers, but again, I've known of and personally witnessed this in the workplace. Someone I know is very happily married now, but when she was dating someone she worked with, they both were in relationships. There are also widely publicized accounts of cheating spouses, with one very prominent coming to mind for me involving BET co-founder Bob Johnson and former BET CEO Debra Lee.
2. I want to keep my professional integrity in tact.
I've always been a boys' girl, and I've been privy to some very interesting, eye-opening things men can say about women coworkers. Much of what I'd overhear would be enough for me never to participate in a workplace romance. As much as many of us think women are chatty, men gossip all the same, and trust me, he's telling somebody at the job about whatever it is he and Suzy from Accounting are doing.
I'm really big on protecting the integrity of my reputation as a leading woman in my profession, especially considering how difficult it is for Black women to be respected in certain spaces. We already face enough challenges with being taken seriously, feeling comfortable using our voices, and getting noticed for promotions without adding a certain air of scandal.
And I certainly don't like the idea that someone could attribute the totality of my success to the mere act of sleeping with a man I work with, which is something that has happened to many successful women who actually worked hard, have the skills and talent, and just happened to fall in love with someone on the job. Not all women are sleeping around to get ahead, but the mere possibility somebody could think that about me reinforces why I choose not to mix business and pleasure.
3. I take breakups very hard, thus I don't want to have a meltdown that impacts my livelihood.
I'm a long-term commitment type of girl nowadays, and when relationships end, after I've invested years, I'm always super-sad and need quite a bit of time and space to heal. I'd hate to be going through that process while having to see and work with the same person I'm heartbroken over, whether we broke up because of something they did or because I ended it.
More research has found that people dating someone they work with experience a 17% increase in fear over a potential breakup. Fear can lead to “a heightened sense of anxiety surrounding the outcome of their relationship.”
I really don't have time to be processing through feelings of failure and emotional distress while trying to avoid any interactions with an ex at work. I need my me-time to get through my breakup feels in peace.
4. I like to be noticed and acknowledged alone, not competing in the shadow of a coworker or boss I'm dating.
Listen, the Capricorn in me is not only ambitious but loves a good accolade and acknowledgment. I work hard, take myself and my work very seriously, and really don't prefer my greatness being overshadowed by a boss or coworker I share a bed with. Again, men already have a certain advantage in the workplace (oftentimes a very undeserving one), whether it's pay, promotions, or a simple public thank you in a meeting.
I've often found that even dating men outside my industry—whose work has absolutely nothing to do with what I do for a living and doesn't nearly compare in terms of duties, salary, or prestige—there's still an ego battle. If I have to work late, attend conferences, or travel, there's always a bit of questioning, jealousy, or resentment, sometimes resolved with a candid conversation or via a breakup.
I like being in a relationship where my man's accolades are his own, and neither of us competes with the other. The media industry is super-competitive, and again, men have an advantage. Sleeping with resentment and envy is something even the most humble loving man might do simply to save face.
Dating someone in my industry or at my job is simply something I don't find rewarding nor worth the risk, and I think I've been able to sustain healthy relationships because of the boundary I've set never to do it.
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