

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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It's kinda wild that, in 2025, my byline will have appeared on this platform for (what?!) seven years. And yeah, when I'm not waxing poetic on here about sex, relationships and then...more sex and relationships, I am working as a certified marriage life coach, helping to birth babies (as a doula) or penning for other places (oftentimes under pen names).
As some of you know, something that I've been "threatening" to do for a few years now is write another book. Welp, October 2024 was the month that I "gave birth" to my third one: 'Inside of Me 2.0: My Story. With a 20-Year Lens'. It's fitting considering I hit a milestone during the same year.
Beyond that, Pumas and lip gloss are still my faves along with sweatshirts and tees that have a pro-Black message on them. I've also started really getting into big ass unique handbags and I'm always gonna have a signature scent that ain't nobody's business but my own.
As far as where to find me, I continue to be MIA on the social media front and I honestly don't know if that will ever change. Still, if you need to hit me up about something *that has nothing to do with pitching on the site (I'm gonna start ignoring those emails because...boundaries)*, hit me up at missnosipho@gmail.com. I'll do what I can. ;)
'He Said, She Said': Love Stories Put To The Test At A Weekend For Love
At the A Weekend For Love retreat, we sat down with four couples to explore their love stories in a playful but revealing way with #HeSaidSheSaid. From first encounters to life-changing moments, we tested their memories to see if their versions of events aligned—because, as they say, every story has three sides: his, hers, and the truth.
Do these couples remember their love stories the same way? Press play to find out.
Episode 1: Indira & Desmond – Love Across the Miles
They say distance makes the heart grow fonder, but for Indira & Desmond, love made it stronger. Every mile apart deepened their bond, reinforcing the unshakable foundation of their relationship. From their first "I love you" to the moment they knew they had found home in each other, their journey is a beautiful testament to the endurance of true love.
Episode 2: Jay & Tia – A Love Story Straight Out of a Rom-Com
If Hollywood is looking for its next Black love story, they need to take notes from Jay & Tia. Their journey—from an awkward first date to navigating careers, parenthood, and personal growth—proves that love is not just about romance but also resilience. Their story is full of laughter, challenges, and, most importantly, a love that stands the test of time.
Episode 3: Larencia & Mykel – Through the Highs and Lows
A date night with police helicopters overhead? Now that’s a story! Larencia & Mykel have faced unexpected surprises, major life changes, and 14 years of choosing each other every single day. But after all this time, do they actually remember things the same way? Their episode is sure to bring some eye-opening revelations and a lot of laughs.
Episode 4: Soy & Osei – A Love Aligned in Purpose
From a chance meeting at the front door to 15 years of unwavering love, faith, and growth, Soy & Osei prove that when two souls are aligned in love and purpose, nothing can shake their foundation. Their journey is a powerful reminder that true love is built on mutual support, shared values, and a deep connection that only strengthens with time.
Each of these couples has a unique and inspiring story to tell, but do their memories match up? Watch #HeSaidSheSaid to find out!
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Love Is The Muse: How Skylar And Temi Built A Creative Life Together
When Temitope Ibisanmi DM’d the word “muse” to Skylar Marshai, he knew he was shooting his romantic shot. He didn’t realize, however, that he was connecting with his future business and creative partner, too.
“I was the boyfriend,” Temi says. “Everybody out there knows, you’re the cameraman at that point.”
Skylar sees things differently. At the time, she was shooting content on her iPhone. Temi came into the picture with a new perspective, an understanding of tech, and, eventually, a camera. “He doesn't give himself enough credit,” Skylar says. “He wasn't just my tripod. He wasn't just standing behind the camera and going ‘click.’ He was giving advice. He was giving me insight to how I could look at things from a different perspective. And I was like, 'Oh, he’s an artist.' I think it was maybe a heartbeat of that kind of energy of like, ‘Baby, can you take this picture?’ And it turned so quickly into, we're partners. We can work together in a way where we're advancing each other's creative thinking.”
The pair often says they’re two sides of the same coin. Skylar is an Aquarius. She attended art school, paints, and loves poetry. She’s more than happy to let the couple’s management firm and agency, Kensington Grey, handle their admin work. And, she loves to sleep in. Temi, on the other hand, wakes up early. He’s a Virgo. He loves a to-do list and regularly checks in on the couple’s brand partnerships spreadsheet to make sure everything is on track.
Because his storytelling was steeped in his love of technology, he didn’t always think of himself as a creative person. “Where I [am] the dreamer who wants to pluck things out of the sky and spend all day with my head in the clouds, Temi [is] so good at grounding me and helping me figure out how to make things make sense on paper. We just work together in such a complimentary way,” Skylar says.
It’s been more than six years since Brooklyn-based couple Temi and Skylar started dating, and nearly four since they cemented their working relationship. On TikTok and Instagram, the couple’s travel, fashion, and home content regularly rack up hundreds of thousands of views. They’ve worked with brands such as Coach, Aesop, Away, and Liquid IV, bringing their vibrant perspectives to every campaign they execute. Still, nearly two years since both Temi and Skylar committed to full-time content creation and creative directing, the couple says their romantic connection remains their priority.
“We told each other we would much rather go back to full-time jobs and preserve our relationship than to be full-time freelancers, barely getting a night's rest [and] barely kissing each other because we're so busy shooting,” Skylar says.
Working from home can make it hard to separate work from personal life for any entrepreneur. It can be even more challenging when your business partner is also your lover. Temi and Skylar had already used couples therapy as a tool to help them effectively communicate with one another. When they ran into challenges while working together, their therapist helped them set physical boundaries to help combat the issues.
"We told each other we would much rather go back to full-time jobs and preserve our relationship than to be full-time freelancers, barely getting a night's rest [and] barely kissing each other because we're so busy shooting."
“It actually took us doing very specific physical things to create boundaries between work and play in our relationship,” Skylar says. “So, for instance, we will only have conversations about work when we're out of bed or we're at the table or in the office. Initially, when we started, we had to light a candle to say that, 'Okay, this is a space where we're connecting, we’re not talking about work.' We needed really hard boundaries at the top. And then it became a little bit more organic.”
The boundaries have been crucial to implement, especially because the couple began working together so naturally. When the pair first met, Skylar was NY-based a social strategist for BuzzFeed and was using content creation to drive business to her lingerie company. She was shooting her own content. Temi was working for Microsoft in D.C. He’d recently traded in his DJing equipment for a camera. “I've always loved taking pictures,” he says. “Even when I was a kid, my African mother would wake me up at 3:00 a.m. [during a] party, and be like, 'Come take the family picture.'”
Growing up, Temi says he watched his parents support each other and be the true definition of partners. He knew he wanted the same for his own relationship. But, the couple also wanted to make sure they were being financially responsible. The pair didn’t quit their traditional jobs until they’d saved up two years' worth of their cost of living. And, Temi received his Master of Business Administration from New York University with the knowledge that it could either help him advance in his corporate career or be applicable to his business with Skylar.
Today, they say their working relationship is more of a “quiet dance.” They still implement some of the boundaries they learned in therapy, but they also lean into their natural strengths and deep love for one another. When we speak, Temi has planned a date for the couple to see Princess Mononoke in 4K IMAX and added it to their Notion so they can factor it into their busy schedules. “I fully plan to date for the rest of my life,” he says.
Skylar says the couple doesn’t just wait for date nights to check in with one another, though. This often happens in the mornings, after Temi has made her peppermint tea and poured himself a cup of coffee. When they ask each other how they slept, she says, it’s not just a “nicety.” It’s a genuine question meant to foster connection.
“A lot of it happens during the day in the midst of work. We'll stop and we'll hug. Or we’ll slow dance in the kitchen,” she says. “Sometimes it's hard to set a whole date night when you have 7,000 things going on. So, we must grasp these moments and check in when we can. And I think it's become so organic to us that I actually didn't even realize how often we do it. But all day long, we're like, 'Are you good? I felt like your energy shifted,' because we're best friends, we just know. We just feel it happen.”
What’s better than being in love? Building wealth while doing it. Watch Making Cents here for real stories of couples who make money moves together.
Featured image by Cj Hart @hartbreak