The first time that I had ever heard of Be The Match was years ago when Good Morning America co-host Robin Roberts announced her cancer diagnosis.
In the campaign that acted as a 30-second television spot, Roberts said, “I have a chance to survive blood cancer because my big sister answered 'yes' to being my marrow donor. You can join the Be The Match Registry today at BeTheMatch.org, and stand ready to cure someone with a disease like leukemia."
It was a powerful call-to-action that made me feel some type of way about resting on my laurels as opposed to doing what I can for those in need. The potential to be someone's cure really spoke to me. I found myself signing up to register as a donor in the registry shortly after.
But I stopped myself from continuing with the process after receiving some input from my mother who felt that it was a painful process and just something that black people just “don't do". That phrase is something that stops us in our tracks as a community a lot, sometimes to our detriment – that day five years ago was no different.
The Urgent Need for Diversity in Bone Marrow Donors
My encounters with Be The Match came full circle for me the other day when I received an email from a representative who felt like Black History Month would be the perfect time to relay a message to our readers that was a simple, clear, yet resounding, “We need you." Even though Roberts' campaign led to over 40,000 new donors signing up, there is still an undeniable void amongst one group of people in the registry: black people.
Patients are most likely to match a donor that closely shares their ancestry. Black people have historically had the lowest odds of finding a match compared to other populations in the registry. Why? Because…
- Black people have the most diverse genetic tissue types compared to other ethnicities.
- Not enough black people volunteer as bone marrow donors in the registry.
Currently, we only make up 6% of the registry, which is a far cry from the 51% that account for white people in the registry. As the global leader of umbilical cord blood transplants and bone marrow transplants, Be The Match is often the only hope for patients looking to find a cure for blood-related cancers like leukemia and lymphoma, as well as sickle cell anemia, and other anemic/blood disorders. It should be noted that bone marrow is so far the only cure out there for sickle cell anemia.
Since we just make up 6% of donors in the registry, bone marrow transplants that are a match can be hard for many patients to find. And, without access to qualifying donors, a cure is less likely for recipients to find. You would think that if you have siblings, you'd be covered, like in Roberts case where her sister was a match for her and her cancer was cured.
But Roberts is the exception, not the rule. In fact, 70% of patients do not have a fully matched marrow donor in their family, which is why Be The Match is so pivotal to offering a cure to those in dire need of finding a viable marrow transplant, like Shaunise Robinson for example.
The Importance of Be The Match
Shaunise Robinson at an Aplastic Anemia Awareness drive
Shaunise Robinson is a 27-year-old third grade teacher who believes her life purpose is to help children through education. The mother of one (a son who turned 4 this month) is a doctoral-degree candidate at Texas A&M. But this past fall, a fulfilled life took an unexpected turn when in November 2016, Shaunise was officially diagnosed with aplastic anemia, a really rare blood disorder that causes all of her blood counts to be severely low, causing severe fatigue, shortness of breath, a very weak immune system, and profuse bleeding (because blood cannot clot).
Eventually, her bone marrow may not be able to make enough new blood cells, which can lead to many more health problems, including an enlarged heart, irregular heartbeats, heart failure, infections, bleeding, and even death.
Regarding the disorder, Shaunise says:
“They don't know how this happened, they don't know where it came from. In most cases, you'll never really find out how you got it, it just happens. It doesn't run in your family. It has nothing to do with that."
She remembers being in the middle of teaching a class when she got the call that confirmed all her concerns about her health. Earlier in that week, she had gone to her OBGYN and explained an issue she had been having with profuse bleeding. After years of feeling like something was off with her body, but being told again and again that everything was fine, her OBGYN went above and beyond by taking her blood count to find the root of her problems. Tests were ran and her blood counts were revealed to be severely low. She had to rush to the hospital immediately. Doctors believed it was some form of cancer, but after extracting a bone marrow biopsy from her back, they found the real culprit to her health issues: aplastic anemia.
After being connected to a larger hospital, Shaunise was also given the information and connected with Be The Match. She started hosting drives to find a donor and began her journey of raising awareness for the organization and giving a voice to the voiceless, because oftentimes, patients with blood-related illnesses and diseases are young children who can't speak up for themselves.
Shaunise has no donor, can't teach her students (due to potential illnesses she could catch) who miss her as much as she misses them, but she still manages to have an incredible and giving spirit in the midst of her hardship. During my brief call with her, I noticed that her light was undeniable and absolutely radiated, even during a time where most would be overcome by darkness. “I have a lot of faith that I'm going to find a donor and that everything's going to be fine. I feel like I have a purpose and a lot of things I still have to accomplish in life. So, I really don't think negatively about it. I think about it like everything happens for a reason. I'm able to tell people about it that maybe would never have known about it and they're able to join the registry and help someone else. I always think about it that way and that everything happens for a reason and that God's purpose was for me to have this. I don't know the exact reason why, but I know there's a reason why this happened to me."
"I want to make the best of it. I want to raise awareness so that me going through this isn't in vain."
What the Bone Marrow Donation Process Is Really Like
Aside from not knowing about Be The Match, I realized a common theme that stops people from signing up is the fear of the process. People hear the words “extraction", hear about the long needle, hesitance goes into overdrive, and they aren't willing to donate bone marrow at all. I don't blame them, I too fell victim to believing the hype that the procedure was far too painful to endure and thus wiped my hands of the possibility of it. However, former Villanova University defensive back CJ Logan sang a different tune for me.
The now 23-year-old New York-based financial advisor was on the Villanova University football team back in the spring of 2013 when he signed up for the registry. At the time, he was on a football team led by Coach Talley, who believed in giving back to the community in any way that they could and who had a close personal connection to the message of the Be The Match foundation.
After submitting a cheek swab for the registry, CJ wouldn't get a call about a bone marrow donation until two years later in the fall of 2015, during his senior year. He got a follow-up email detailing that he and two other people could potentially be a match for a patient in need of a transplant. He went to a nearby hospital where they drew some extra blood. “About a week or so later, they told me, 'Hey, you're the definite match. Are you interested in doing it? Can you come in?' I was like, 'Absolutely'," he says with a smile in his voice, “As far as I was concerned, if it was my mom or my sister in that position – because I was donating to a 33-year-old international woman – I definitely wish that someone who had the opportunity to make a difference would step up and do it."
CJ Logan after his donation to a bone marrow transplant recipient
The morning of December 15, 2015, CJ went in for surgery to begin the bone marrow donation procedure. “I came in early - 5:30, 6 am. I gave some more blood. I talked to the nurses. I met the surgeon who was going to do the operation. I relaxed. Like an hour and a half later, I remember them talking to me and (after that) I just (remember that I) woke up. It was because of the anesthesia," he laughs. “It was very quick. Afterwards, I stayed in the hospital just because. The following morning, Coach Talley had one of the assistant coaches pick me up from the hospital."
Despite the intimidating length of the needle, CJ said he felt no pain at all during his procedure because of the drugs he was given. In fact, the only pain he felt was more like a soreness in his back for the first couple of weeks post-surgery and said the discomfort was comparable to losing a game to Delaware and the “battle wounds" that'd include. “It was a little stiff. But with that being said, I didn't think it was too discouraging. If anybody were to get a call saying they were a match, I would 100% encourage them to do it."
"I never thought that as an individual that I could make that big of an impact on someone else's life."
It being all about the bigger picture was a recurring theme in both conversations I had with Shaunise and CJ, just told through different perspectives. Although he didn't know much about the woman who recieved the life-changing donation, he felt blessed to be able to change and extend someone's life and that was louder than any fear. "It's a blessing. If there were any doubts about me making it to heaven prior to that surgery, I hope that secured it," CJ shares with a laugh, "But no, honestly, it was a remarkable experience, because I never thought as a single person, as an individual, that I could make that big of an impact on someone else's life. So that's definitely something that I carry with me."
The Bottom Line
In response to anyone who still might have reservations about joining the registry, Shaunise states, "One of the biggest things right now is the registry isn't that diverse. I'm an African-American. You have to find a donor that represents your DNA. My best match is going to be someone who shares my ancestry, an African-American. The problem is, African-Americans represent 6% of the registry. Hispanics represent 10%. Asians represent 6%, so if you are of a diverse background, we're not really represented in the registry. This could happen to anybody. I'm 27 years old. I was healthy. I was active my whole life. This happens to anyone, little kids. I met this two-year-old girl. I can't imagine being a child going through this. For people who are hesitant, we have to think beyond that. We need to help each other."
Shaunise Robinson's story was exactly the thing that I needed to remember how much good could happen from the smallest thing. Registering is simple and to the point, the donation process is straightforward and includes anesthesia, and the end result is saving someone's life who might otherwise not have a solution to what's slowly killing them or making them ill. I was reminded of the power of community and again the ripple effect that comes with doing the right thing. Not to mention the good karma.
"If you are of a diverse background, we're not really represented in the registry. This could be anybody."
I think as black people we need to make ourselves present in all spaces, especially spaces where there is a demand for diversity. It's great that we're on more television shows, that we can shout FUBU anthems from the mountain tops, and that we can shop black, but we also need to make sure that we show our faces in these places and uplift our community health-wise as well. Shaunise and CJ are right, it could be any of us.
I hope to someday be the match for someone in need. Until then, I am an active member of the registry, on-call to be a donor at any time for anyone. At least, until I'm 65.
So, will you join the registry?
Visit Be The Match today and find out ways how to be of service to people fighting blood-related illnesses and diseases and how to support the cause by joining the bone marrow registry.
'We Had To Heal To Love': Taja Simpson And Ryan Easter’s Journey To Lasting Love
How We Met is a series where xoNecole talks love and relationships with real-life couples. We learn how they met, how like turned into love, and how they make their love work.
One of my favorite things about interviewing married couples and hearing their diverse “How We Met” stories is the way they affirm true love and integral beliefs. One principle that I wholeheartedly believe is that one must truly know and love oneself before effectively doing it for another human being, and Taja Simpson and Ryan Easter’s story affirms this.
Taja, an actress known most for her role on BET’s The Oval, and businessman/model Ryan Easter tied the knot on July 27 in an intimate and beautiful wedding in LA - surrounded by friends and family. During our 40+ minute conversation, the newlyweds opened up about the inner work journey they both went through individually to become their best selves.
Taja revealed that her grateful and light spirit came after being in a depressive state and doing a great deal of healing and education. And Ryan shared how losing a parent as a youth affected how he showed up in the world and the truths he had to face to embrace who he is wholly.
The pair also chatted about the power of intention, the importance of working through trauma, and the work they do every day to honor their partnership. There’s a reason their glow is so beautiful! It comes from the inside.
“You're meeting me now after I've done all this work, but I had to go through it to get to that space and be in a very happy, healed relationship,” Taja says. Check out the layered conversation below.
xoNecole: I’ll start with the most obvious question: how did you two meet, and what were your initial feelings about each other?
Ryan Easter: We connected through friends. At the time, I was in New York, and she was back and forth between LA and Atlanta. But our mutual female friends were together and decided they needed to set me up. So they confirmed I was looking for something serious and then sent me her picture.
And I was like, "Okay, she looks good - a chocolate drop." But then I thought, "What's wrong with her? So, I called them up, and one of them was messing with me and said, "Oh, she's a little crazy." I was like, "Whoa, I can't do crazy anymore. I've dealt with that before. I’d rather stay by myself than deal with that again." Then she clarified, "No, I'm just kidding. She's crazy in a good way. She's a lot of fun and has her stuff together. That’s how it started for me.
Taja Simpson: I was just going about my life, getting ready for another season of The Oval, when I got a text from my friend Natasha. She said, "Hey, I don't think you're dating anybody, but I have a friend I think you should meet. He's a great guy." She gave me this huge pedigree, saying they had been friends for 19 years. I thought, "Wow, he sounds amazing." But when she sent me a photo, I didn’t like it.
Later, I thought about it and figured it could just not be a good picture. So she sent his Instagram which had all these modeling fitness pictures and stuff. And then I was like, wow - you had my whole husband this time and didn’t tell me - now I told her she could give him my number.
"I was just going about my life, getting ready for another season of The Oval, when I got a text from my friend Natasha. She said, "Hey, I don't think you're dating anybody, but I have a friend I think you should meet. He's a great guy." She gave me this huge pedigree, saying they had been friends for 19 years. I thought, "Wow, he sounds amazing." But when she sent me a photo, I didn’t like it."
Taja Simpson & Ryan Easter
Photo by @jorgemezaphotos
xoN: I love that because, you know, there's all these conversations about the ways people meet, and I still feel like friends and family are one of the best ways. It’s like they know you! What are your thoughts?
Ryan: Yeah, absolutely! You feel a great sense of obligation to be the best version of yourself because you’re not just representing yourself; you’re also representing the person who referred you. I can’t go out there acting like a fool and have them looking at their friend like, "Why did you hook me up with this clown?" It’s like, we're gonna be clear and honest about our intentions. And if it works, great, and if it doesn't, it's okay.
Taja: Exactly. When he called, we spoke that day for like, an hour. The rest was history. We just connected, and it was great. After that, we started talking every day, and now here we are.
xoN: Okay, so tell me about your first date! Do you remember where you went? What did you do? How was the vibe?
Taja: Our first in-person date was two months after we met over the phone. This was during COVID, so we got introduced in July 2020 but didn’t meet until September. From July to September, we were doing video dates and phone calls, building up this excitement about meeting in person. I was really nervous. I thought, "Oh my God, is it going to be like it was over the phone?" We really connected and vibed. I was there to pick him up at LAX, and I felt like this was it. I thought, "God put this brother in my life to be this good, this perfect." It felt too good to be true.
I actually had a friend meet us at the airport to film our meeting without him knowing. I told her to stay in the corner and keep the camera hidden. When he was coming down the escalator, I had this whole plan to run up to him in slow motion and jump into his arms. When I saw him, I froze. I was so nervous that I couldn’t move! He came up to me, gave me a big hug, and swung me around, and I just thought, "Wow!" Everything I planned went out the window.
Ryan: I was really excited to meet her, too. Technically, our first date was at Firestone Brewery. After the airport, we went back to her place to drop off my stuff, and then she said, "I like to drink beer," so she took me to a brewery nearby.
I remember being there, and we were kind of embracing, but not too much since it was technically the first time we were in physical proximity. You still have to play it cool, even after talking for a while. But every time I touched her, it felt good. I thought, "Yeah, this is it." When we hugged at the airport, I felt like, "Yo, this is home." At that moment, I knew she was the one.
xoN: Ugh, I love that. So when did the courtship start to develop into a relationship? Did y'all have that conversation?
Ryan: Initially, we were very clear about our intentions. We were both dating with purpose and had similar aspirations of eventually finding someone to marry, start a family, create businesses together, and live our lives to the fullest. We knew from the beginning that this was our goal and checked in with each other to see if we were on the same page.
After establishing our intentions, it was about having those small conversations. We discussed what was important to each of us—our needs, wants, likes, dislikes, triggers, and traumas. All those details are crucial for building a solid foundation for a healthy relationship. We spent a lot of time getting to know the real person, not just the representative we might present to the world.
Sometimes, it’s difficult because it requires us to be extremely vulnerable. For men, especially in our society, vulnerability is often frowned upon, making it hard to expose that sensitive side. You never know how people will react—some might use it against you, while others might protect you.
I think for her; it took her understanding that mentality that men have and use that to her advantage to make sure she's like, look, this is a safe space for you to allow me to see the full person that you are. I appreciated that because, like, I would tell her, if you really want a man to value you, he has to feel safe with you, right, not necessarily in a physical capacity but more so from an emotional standpoint; I need to feel like I can be safe with you emotionally.
So that courtship was a lot of just having those serious, sometimes difficult conversations about things we're going through in the past to things we aspire to accomplish in the future, to things that we're currently dealing with, and started to gain that understanding about who we are and what we aspire to be, and just continue to flow.
"So that courtship was a lot of just having those serious, sometimes difficult conversations about things we're going through in the past to things we aspire to accomplish in the future, to things that we're currently dealing with, and started to gain that understanding about who we are and what we aspire to be, and just continue to flow."
Taja: I mean, that's exactly right, and a lot of it we spoke about even before we met. Because it was this free thing where we didn’t know each other. We didn't have to be a representative. I was just my authentic self. It’s like - I'm an actor, and I got five or six characters that may come out in our conversation. I'll be funny, then the next moment, I'll be serious. It just happens.
I was very vocal about how I foresee my life going. Also, because I'm in entertainment, that played a part. I had met people before who couldn't handle that. They wanted a woman with a nine-to-five, a teacher, or just somebody with a very strict schedule. But that wasn't me. So I think we were super intentional when it came to dating and making sure we can build and grow together. So, we made that commitment prior to him leaving. He came to LA for a week, and the day before he left, it was like, okay, so this is it.
xoN: I’ve noticed that intention and vulnerability are both powerful words that you two keep using, which I think is essential for any long-term relationship. What are some of your other shared values?
Ryan: Also, we both understood the power of mindset. When you see successful or unsuccessful people, sometimes others will attribute their state to their family or money. And I'm not saying that that doesn't help. But there are a lot of people who have come from very humble beginnings and very troubled past that have gone on to do great things, and it all had to do with their mindset. They had to leave and see themselves doing what they desired to do before it became a reality in the physical realm.
I think a lot of those beliefs and mentalities that we shared was refreshing because, you know, we've all known people that every time you talk to them, something bad is going on. And it's such a drag because they can bring your energy down. We don't subscribe to that. Not saying that we don't go through tough times. But when we do, the question that we always ask ourselves is, what is it that I'm supposed to learn from this? I think those type of elements of just being in alignment mentally about how we view the world definitely help to solidify our relationship and our connection.
Taja: When we met, I was in a headspace of growth. We now call it believe, evolve, become because you have to believe that thing right in order to show up. We both understand that your vibration precedes your manifestation, so you have to vibrate and believe at a certain level. Act as if you have to be in that space, that energy, in order for that thing to come so you can evolve and then become whatever that said thing is. But I was in that headspace before we met, and I was clearing out people in my life.
I was really intentional with finding someone that was in that headspace, too. I was not okay with anyone being stagnant.
Taja Simpson & Ryan Easter
Photo by @jorgemezaphotos
xoN: You two seem so evolved individually and collectively. I'm curious, were there any challenges that you two had to get through together, and what did you learn from that experience?
Ryan: Being parents. And if your partner doesn't have a great pregnancy, then it can be tough, and it stretches you in a lot of ways. But I would definitely say the first five months of being new parents was a lot because we were both exhausted. And she's also trying to heal her body because giving birth puts a tremendous amount of stress on the woman's body. It gives you a different respect for the strength of femininity because I wouldn't want to go through that. And I was there the whole 29 hours.
So during that time I'm getting snappy because I need to rest. I have not been able to rest, and I'm sleep-deprived, and I don't feel like I got my foot in yet. And, and then, on top of that, you have this, this really small human that's completely dependent upon you. They can't do anything for himself, and that, even psychologically, that's a lot to carry. But the thing that I think that has helped us is that we understand that we won't always be on the same page. It's okay to have disagreements, but you always have to lead with love, meaning that if I'm upset with her or she's upset with me, we focus on what the issue is.
Taja: I had a horrible pregnancy and was still feeling like I want to be productive; it’s just part of who I am. And during the newborn phase, like he said, we were exhausted. We were zombies. I'm getting whiny. I need sleep. He's getting snappy and short, and we're having to figure out us. The hardest thing is trying to still learn how to effectively communicate in the midst of this space where you are exhausted; you don't feel good, nothing's going your way.
But I'm a big believer of being accountable, especially for women, because women are not always accountable. But we encourage each other to address the trauma and encourage positive self-thought and talk. Because what you think, speak, and do creates power for better and worse.
xoN: Were there any past traumas you had to heal from in order to love each other correctly, and do you feel comfortable discussing them?
Ryan: For me, the biggest thing was my father’s death at nine. You’re young, and you don’t know how to process the loss. It’s one of those things I thought I dealt with, but when I got into my adult years, I realized it didn’t. I always felt like I had to go above and beyond because I didn’t have my father there to be a man - I excelled in sports and academics, but it was based on an inadequate feeling.
I understand the importance of fathers in children’s life but you still have the power to be the best version of yourself whether your father is there or not. And I believe the almighty Creator will put people in your life to be the best version of yourself. I wanted to be that confident person for her and our children - and I didn’t want to carry that trauma into our relationship or our son. So I worked on it before us and I continue to now.
Taja: Mine was colorism. I grew up where the brown paper bag thing was a thing. There were kids I couldn’t play with because “I was too Black.” I had a family member who called me “Ew.” Like she’d literally say, come here, Ew, you ugly thing. And my family, for a long time, didn’t realize how it was breaking me. But eventually, my mom noticed and taught me more about self-esteem and then I started to do the work. But it still shows its head. I still would have thoughts that I’m not good enough because of how I look. I’ve literally not tried out for roles because of that. One of my friends’ friends has literally called out once that I was the only dark person at an event.
So when I started doing the work, I noticed the ways it showed up, like I just wouldn’t want to be in the sun long. I mean when I was younger, I used to pray to God to make me “better” or lighter. It took a long time to really get over that. There’s a book I wrote called Women Who Shine - where I got my thoughts out about this.
So he knows my sensitive spots and speaks to the little girl in me. It's so interesting how the things we go through when we’re young affect us in adulthood. Mental health is as important as physical health - and I’m grateful that he understands the importance of both of those.
xoN: Thank you for your vulnerability. I hope it helps someone else. Finally, I’ll close with this: what’s your favorite thing about each other?
Ryan: Definitely her mindset. She doesn’t have a victim mindset; she’s empowered. That’s so attractive. I believe that she prides herself on being a good, great communicator. She moves with integrity, you know, I think that's important. And you know, she also understands the importance of taking care of her physical, emotional, and mental wellbeing.
Taja: There’s so many. Where do I start? My husband is supremely supportive. I absolutely love that about him. Also, I love his intention. I love how effectively he communicates. I love how he fathers our child. I love how he looks. Because, praise God. Okay, I'm just gonna put that out there.
But you know what, my favorite thing about him is that I love that he's a man of integrity.
Integrity was the highest things on my list when I’d write out what I wanted in a partner. Because it’s everything. And so I love that I feel the level of safety that I feel with him, that I can completely be my 100% authentic self. I know that he's taking care of me, my heart, and our family. We're good.
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Feature image by @jorgemezaphotos
If you’re someone who always has “lose 20 pounds” on your New Year’s Resolutions list, and you’re doing it because you believe the ever-so-popular saying that you will gain between 5-10 pounds over the holidays — find another reason. The reality is that when it comes to enjoying all things Thanksgiving and Christmas (food-wise), most people really only put on a pound, two at the very most.
Hopefully, that will already take some of the pressure off so that you can enjoy some of your favorite dishes with a bit of ease. At the same time, though, if you want to make sure that you walk into 2025 with as little “extra” as possible, here are some proven holiday eating tips that will help you do it.
How To Enjoy Holiday Meals Without Guilt
1. Enjoy the “Fun Stuff” Earlier in the Day
GiphyC’mon. Let’s not sit here and act like “the fun stuff” isn’t made of mostly carbs because carbs consist of things like starches, dairy, and fruit. And, while we’re here, let’s also not lie to ourselves and pretend that we’re gonna deny ourselves some of the richest dishes and desserts that the holiday season has to offer.
The key to holiday indulgence without guilt is to consume them earlier in the day. That’s when you tend to be more active, your metabolism is higher, and you are better able to digest your food properly. That said, no one told you that you have to go without a slice of sweet potato (or pumpkin) pie — just don’t have three slices at midnight, is all.
2. Sniff Some Mint
GiphyIf self-control is something that you know that you struggle with, here’s a hack that can take some of the stress and pressure off. According to science, if you sniff a bit of essential oil, such as peppermint or spearmint, it can actually help to suppress your appetite naturally. And since mint essential oil can also help with any potential digestion issues that you may have while sitting at your mother's, aunt's, or grandma’s table, that’s even more of a reason to keep some in tow.
3. Have a Glass of Water for One Glass of…Whatever Else
GiphyI once read an article that said that the most fattening drinks of all time include eggnog, hot chocolate, and mulled wine. Well, hell, just bring us down when it comes to all of the delicious holiday-themed drinks, why don’t you? SMDH. Not to mention that pretty much all alcoholic drinks can pack on the calories, too. A trick? Drink a glass of water for every glass of whatever else you plan on throwing back.
It will help to fill your stomach up (so that you don’t overdo it as far as drinks are concerned), make the digestion process easier, keep you hydrated (because alcohol can lead to dehydration), and make it easier for you to sleep once you’re ready to turn in for the evening.
4. Eat Something Healthy Before You Go (Elsewhere)
GiphyIf you already know that you’re going to be eating some food that’s not the healthiest at someone else’s house, try and have a healthy snack before you head out. For one thing, if you’re not starving when you walk through someone else’s door, you won’t just eat everything in sight. Plus, if you consume foods like nuts, seeds, eggs, chickpeas, or even a cup of coffee or some tea, they will help boost your metabolism so that you’ll be able to burn calories quicker and easier later on.
5. Portion Control, Please
GiphyYou really don’t have to deny yourself the foods that bring you joy around this time of year. The key is to implement some form of portion control. You can do this by putting your food onto smaller plates (or eating out of a bowl), using your hands to measure your portions, and not eating “junk food snacks” from a bag or box. For instance, if you’re eating caramel popcorn straight out of a bag, it’s so much easier to consume the entire bag while watching the Macy’s Thanksgiving Day Parade or A Christmas Story. Instead, put some into a small bowl, so that you can still have some without going overboard.
6. Focus on Protein-Rich Meals
GiphyA part of the reason why many people who regularly exercise consume things like protein shakes is because it’s been proven that protein helps to do things like satisfy your appetite, lower your body fat, and help you to feel full for a longer period of time. So, as you’re trying to figure out what to indulge in the most, don’t feel bad about having a turkey leg or some potato casserole. Foods high in protein tend to work for you more than they do “against” you.
7. Consume Fibrous Snacks
GiphyAside from the fact that fiber is able to do things like lower your type 2 diabetes and cancer risk and help you eliminate waste more fully and consistently, it’s also beneficial when it comes to controlling your weight and keeping your gut in tip-top shape. And when it comes to what we’re talking about today, fiber can also help you to feel full for a longer period of time, so that you don’t eat more than you want to or should.
So, if you are taking a break from eating before heading towards the dessert table, snack on some popcorn, an apple, a banana, or even some hummus or guacamole with some kale chips. All of these foods are full of fiber, tasty, and will help you to keep your sweet (and carbs) tooth under control.
8. Don’t Take a Break from Exercising
GiphyListen, just because you may be taking a few days off around the holidays, that doesn’t mean that you should go on a vacation as far as your workout routine goes. Indeed, if you want to either lose weight or keep from gaining back the weight that you’ve already lost, many experts say that you need to devote 300 minutes a week to exercise.
And since your body doesn’t know when Thanksgiving and Christmas fall on the calendar, well…stay on that treadmill, stair climber, or whatever is your workout of choice. Oh, and if you’re traveling, at least try to do some lunges and squats or take a walk around the neighborhood after dinner.
9. Avoid Stressing Yourself Out
GiphyAlthough most people say that their stress level increases during the holiday season, around 41 percent claim that it’s higher during this time of the year than any other. When it comes to weight gain, this isn’t something to ignore because stress has the ability to throw your hormone levels off which can lead to high blood sugar levels that can cause you to eat more and pack on more pounds. You know what this means, right? Whatever — or whoever — tends to stress you out around this time of the year? SET. SOME. BOUNDARIES. Your waistline depends on it.
10. Get a Good Night’s Rest
GiphyHoliday parties. Road trips. Staying up all night to wrap presents. Talking to (or arguing with) relatives for hours on end. All of these things, understandably, can lead to a lack of sleep. Just keep in mind that when you are sleep-deprived, you throw your hormones off, increase your appetite, tempt you to eat more, and make it easier for your body to store up abdominal fat. So, at least try to get 5-6 hours in during the holidays. Your metabolism — and health overall — will be so glad that you did. Happy holiday eating, everyone! Literally.
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