It’s like clockwork. Three p.m. rolls around and you’re famished. So you make your way to the office vending machine and select ‘A5,’ return to your cubicle and inhale your bag of Cheetos with a side of Diet Coke leftover from lunch. We’ll all been there before: a classic case of the mid-day munchies. They seemingly come out of nowhere, yet they strike around the same time every day. What’s a hard working, hungry woman supposed to do?

“Food is absolutely necessary for the body to function well, so the brain and digestive tract communicate with each other when there is a need for food,” says Christine Hall, MPH, CHES. “Our bodies need to refuel every three to five hours and those ‘afternoon munchies’ are the body telling us (after a signal from the brain) that it is hungry and there is a need for food.”

Good news: it’s normal to have snacks during the day. In fact, Hall says it is recommended that we eat three meals a day and a few snacks at regular set times.

“There is nothing wrong with snacking; we just have to make wise, healthy choices,” says Halls, who is the health policy and advocacy manager for Healthy Howard, Inc. in Howard County, Maryland.

Snacks should be viewed as “mini meals” that provide necessary nutrients, such as vitamins, minerals, fiber and protein to hold us over until our next full meal. In short, the best tips for an afternoon snack plan are: plan ahead, keep healthy snacks close by, satisfy cravings with healthier options, and read/understand the food label, according to Hall.

So what should you avoid and what should you eat? Steer clear of foods made of simple carbohydrates (sugars), such as candy bars, sodas and processed foods. “Foods or drinks mostly made of sugars give an instant energy boost, but it is only short-lived and leaves us craving more, which can lead to eating more ‘empty’ calories,” says Hall, an adjunct professor at Howard Community College, where she teaches a basic nutrition course.

Healthy snacks will help boost your energy to get you through the day. Fruits and veggies (think baby carrots and snap peas, etc.) are great go-to choices. For a quick, healthy snack, try instant oatmeal made with skim milk, 1 tablespoon of honey, ½ cup of sliced peaches and cinnamon. Whole grain crackers with two slices of cheese are also delicious and nutritious. Dried fruit, trail mix and nuts can be easily kept at your desk for mid-afternoon hunger attacks.

“Knowing that you usually get hungry in the late afternoon and what you will have to eat is the most important step,” says Hall. “Moderation is also very important to smart, healthy snacking and taking time to plan for a healthy afternoon snack will help you make better choices.”

For more information on healthy eating, please visit the American Dietetic Association at eatright.org.

L’Oreal Thompson is the assistant editor for Chesapeake Home + Living magazine, a staff writer for Harford and Howard magazines and a TV blogger for bthesite.com. She is addicted to cupcakes, shoes and all things purple. Follow her on Twitter @LOrealKT.

Beat the Mid-day Munchies is a post from: Heart & Soul

Whether it’s to pursue a new career, degree, marriage or other opportunity, relocation is an inevitable part of life. Moving happens with or without notice, especially during these economic times where a job prospect could send you instantly packing. Although the financial aspects of permanent relocation are a major factor, maintaining your emotional, mental and physical health are just as important as you make the move.

My most recent move from living in Maryland to New York brought on its own personal and financial challenges. The lifestyle changes proved to be just as challenging. With New York comes its plethora of unique eateries and quick food like pizza slices that are as abundant as other state’s fast food restaurants.

Research, preparation and a little creativity can help you maintain your overall health during relocation, making the changes that much easier. Here are a few tips on how to sustain your healthy lifestyle while moving:

Do not change your eating habits just because you are in a different environment
If you are moving to a big metropolitan city like Los Angeles or New York, chances are the choices of where to eat are unlimited. Maintain your eating habits one day at a time, starting by taking lunch to work. Try a new restaurant in your new neighborhood for dinner once or twice a week to slowly help you get acquainted with your new surroundings — while incorporating your own meals during the day.

Research your new area for supermarkets, farmer’s markets, vitamin stores, gyms, anything that can get you back on your regular routine
Research is one of the most important aspects of relocation, from evaluating the cost of living in your new environment to researching the neighborhood itself. Researching your neighborhood’s supermarkets, farmer’s markets, parks, vitamin stores and gyms are just as important to your overall move. What type of markets does your neighborhood offer? Do they have fresh produce and other healthy alternatives? Are there gyms or parks in your area? These factors will motivate you to merge your healthy lifestyle with your new environment.

Have a “moving stash,” a substantial supply of foods, pictures, etc. with you when you move to make your new house feel like home from the first moving day
Being prepared to move into an empty house with no familiar surroundings and no food in the fridge could initially encourage you to scope out your nearest quick eatery until it starts to feel like home. Try to make your new environment feel like home from the very first day with a “moving stash.” This could be quick food that mom use to make or photos from your latest girls getaway. Pack these “homey” essentials in a box or two that you can open up as soon as you move to avoid unpacking every single thing too soon.

Keep in touch with healthy motivators like your workout partners and physician to help find new health care professionals to discuss your relocation and health history
One important aspect of moving to a new location is combining the old with the new, which includes the people who surround you on a daily basis. Maintaining your personal relationships with people encourage your healthy lifestyle, like your physician, your best friend and family is crucial to keeping your motivation. Discuss your concerns about these changes with them, especially to your physician, who can give you more tips and possibly a referral to another health care physician in your new area.

Have any stories of a relocation? Share it below!

A Healthy Way to Relocate: Maintain Your Health While Making the Move is a post from: Heart & Soul

Watching someone you love battle Alzheimer’s is like watching that person gradually disappear before your eyes. When I was 11 years old, my grandmother was diagnosed with Alzheimer’s. I was too young to really understand what that meant. All I knew was that Nanny was not the same.

Here was this woman I grew up watching “The Price is Right,” soap operas and “Wheel of Fortune” with…and all of a sudden, she didn’t know who I was. That really hurt me. Physically, she was there. But mentally, she was gone. What was left was the skeleton of a person. Her mind, her personality, her aura was no longer there. It was a complete role reversal. She had taken care of my mom and, more recently, me and my sister. Now it was our turn to take care of her and I struggled with that.

The Alzheimer’s Association defines Alzheimer’s as a “type of dementia that causes problems with memory, thinking and behavior.” Alzheimer’s is the most common form of dementia. It’s an irreversible disease that only gets worse over time.

Some people live with it for years before succumbing to it. My grandmother, however, passed away about a year after her diagnosis. Alzheimer’s is the sixth-leading cause of death in the country, according to the Alzheimer’s Association, and “the only cause of death among the top 10 in the United States that cannot be prevented, cured or even slowed,” which is why increasing awareness is so important.

Coincidentally, November is National Alzheimer’s Awareness Month and my Nanny would’ve turned 85 on November 4. It is estimated that 1 in 10 people age 65 and older suffer from Alzheimer’s disease. Risk factors include age, family history and heredity. Your heart health is also related to brain health. Because African Americans in the United States have higher rates of vascular disease, we may also be at greater risk for developing Alzheimer’s, according to the Alzheimer’s Association.

There are 10 warning signs and symptoms of Alzheimer’s including memory loss, trouble solving problems and confusion with time. If you notice any of these signs, you should contact your doctor. For the complete list of warning signs and more information about Alzheimer’s disease, please call the 24-hour hotline at 800-272-3900 or visit alz.org.

L’Oreal Thompson is the assistant editor for Chesapeake Home + Living magazine, a staff writer for Harford and Howard magazines and a TV blogger for bthesite.com. She is addicted to cupcakes, shoes and all things purple. Follow her on Twitter @LOrealKT.

Vanishing Act: Losing Someone You Love to Alzheimer’s is a post from: Heart & Soul

Got a fear of heights? Challenge them and your inhibitions at Trapeze School Of New York (located in DC’s Navy Yard) -and get a serious workout in the process.  Sure, you’ve probably been on a swing before – but I promise you, it wasn’t one like this!

Watch this episode:

Learn to soar at www.washingtondc.trapezeschool.com - tell’em Sonya sent ya!

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Fear Of Heights? Take A Leap Of Faith is a post from: Heart & Soul

After watching Jennifer Lopez play an abused wife in “Enough,” my high school friends and I made a pact to come forward if we ever found ourselves in a similar situation. So far, we haven’t had to make good on our promise. But unfortunately, many women aren’t so lucky.

One in four women and one in 13 men will experience domestic violence in her lifetime. And if that weren’t somber enough, an average of three women in America die as a result of domestic violence each day.

The National Domestic Violence Hotline defines domestic violence as “as a pattern of behavior in any relationship that is used to gain or maintain power and control over an intimate partner.” And abuse can come in many forms: physical, sexual, emotional, economic and psychological.

In the Black community, 29.2 percent of women and 23.3 percent of men have suffered partner violence, according to a survey by the Centers for Disease Control and Prevention. The same survey states 35.5 percent of women and 20.7 percent of men in households with income less than $15,000 per year have suffered violence from an intimate partner.

But domestic violence does not discriminate. It can happen to anyone of any race, gender, religion, socioeconomic status and sexual orientation. No one is safe, and young women are especially vulnerable to the devastating effects of domestic violence. A recent survey by Liz Claiborne, Inc. found 43 percent of dating college women have experienced violent and abusive dating and more than one in five reports actual physical abuse, sexual abuse or threats of physical violence.

After the tragic death of University of Virginia lacrosse player Yeardley Love last year, I wondered if I would be able to recognize the signs of abuse in one of my friend’s relationships. On May 3, 2010, Love was found unresponsive in her apartment. Her ex-boyfriend, George Huguely, was later arrested and charged with first-degree murder in Love’s death.

Remember, real love is not abusive. A loving, healthy relationship makes you feel better about yourself, not worse. It builds you up. It doesn’t break you down. If you or someone you know is being abused, please know that help is available and that you are not alone. You can call the 24-hour National Domestic Violence Hotline at 1-800-799-SAFE (7233) or visit the website at thehotline.org.

L’Oreal Thompson is the assistant editor for Chesapeake Home + Living magazine, a staff writer for Harford and Howard magazines and a TV blogger for bthesite.com. She is addicted to cupcakes, shoes and all things purple. Follow her on Twitter @LOrealKT.

Enough is Enough: Domestic Violence is Not Love is a post from: Heart & Soul

By Na’Tasha Jones and Maya Rhodan for  Howard University News Service

Thousands flocked to the National Mall to formally recognize the dedication of the memorial of Dr. Martin Luther King Jr. Sunday morning.

After a seven-week delay, a diverse crowd listened as journalists, leaders and King’s family members spoke in remembrance of the civil rights leader who served as a champion for equality throughout the late ’50s and ’60s and artists performed original pieces composed and written for the dedication.

As President Barack Obama took the podium, he was greeted with chants of “four more years!” and a standing ovation. “Dr. King would be the first to remind us that this memorial is not just about him,” Obama told the crowd.

“While it is right to honor Dr. King’s words, we must remember that progress did not come from words alone; progress was hard,” the president said. “Yes, laws changed, but hearts and minds changed as well.”

He also pointed out that our country’s story of success and “standing up in the face of resistance” is why the rest of the world continues to look to us.

In light of the nationwide “occupation” protests, the morning’s speeches focused a great deal on economic issues.

“Dr. King did a lot to end poverty, but we can’t end poverty by preaching,” said Andrew Young, a close friend who protested with King and is co-chair of the Martin Luther King memorial foundation. “We need to gain economic education. We need to understand our finances.”

President Obama thought Dr. King would say unemployed workers could challenge the excesses of Wall Street without demonizing all who work there.

The Rev. Al Sharpton charged the crowd to get out and vote for those who represent justice in America.

“Just like there are those occupying Wall Street, we are gonna occupy voting booths,” Sharpton said, “and retire those who stand in our way!”

The crowd shouted and cheered when he talked about social security. “When it comes to Social Security, this is not about Obama,” he said, “It’s about our mama!”

Another King ally, the Rev. Joseph Lowery, compared the fallen leader to the founding fathers.

“An African-American preacher, who never served in public office, now stands among the fathers of this country,” Lowery said. “He has become a father of this country.”

“Throughout the struggle,” Young said, “people looked down on him, now he’s 30 feet tall looking down on everyone.”

“We honor Dr. King today in granite,” said Marian Wright Edelman, chairman of Children’s Defense Fund, “but it’s important that we honor him tomorrow in transformation of values.”

“Dr. King is not coming back; we’re it,” Edelman stressed. “He told us what to do. Let’s honor him by doing it.”

A number of people paid tribute to King through the arts. Poet and activist Nikki Giovanni recited “In the Spirit of Martin,” a poem dedicated to the leader.

“In the spirit of Martin, this is a sacred poem,” Giovanni said. “This is for the red clay of Georgia that yielded black men of courage, black men of hope.”

Four-time Grammy nominee Ledisi wowed the audience with her rendition of “What a Wonderful World.” Responding to the crowd’s appeal for “more!” she returned to the stage for a duet with Stevie Wonder.

Wonder also had the crowd jamming to his classic “Happy Birthday” song, which many forget is about Dr. Martin Luther King. The Queen of Soul Aretha Franklin performed King’s favorite song, “Take My Hand, Precious Lord,” which Mahalia Jackson sang at his funeral.

Sheryl Crow sang “Imagine,” while James Taylor covered Marvin Gaye’s “How Sweet It Is.” The Obama family joined the Dedication Choir in singing “We Shall Overcome!”

Four men who were involved with the building of the memorial thanked everyone for their support in seeing the project all the way through.

“Our historic ambition of creating a more perfect union can never end,” said Dan Akerson, chairman and CEO of General Motors. “As Dr. King showed us, the power to create a more perfect union rests in our hands. This memorial reminds us that not only can we make America better, it’s our responsibility to make it better.”

“This memorial serves as a reminder of the legacy of Dr. King for generations to come,” said designer Tommy Hilfiger, who has a foundation in his name. Hilfiger and Akerson were joined by Rod Gillum, chairman of the board of directors of the memorial foundation, and Gary Cowger, co-chair of the memorial executive leadership committee.

The King memorial, crafted by sculptor Lei Yixin, stands across from the Jefferson memorial along the west Potomac river basin.

The memorial includes three parts:

1. Mountain of Despair, which serves as the entrance
2. Stone of Hope, which bears the likeness of Dr. King
3. Inscription Wall, which features 14 quotes from the civil rights leader’s on justice, democracy, hope and love.

“Let us not confuse or forget what he lived for and died for,” said King’s eldest son, Martin Luther King III.

King Memorial Dedicated on the Mall is a post from: Heart & Soul

I’m up and on my way to try hot-air ballooning at Delmarva Balloon Rides. There is just something about driving to Eastern Maryland before dawn that makes me smile – and on this day in particular; it’s even more beautiful than the dozens of times I’ve made this trip before.  A light fog hovers over the crops; crisp air fills my lungs and a feeling of calm has taken over my soul.

My crew and I arrive in the small town of Ridgley, Maryland -a charming little place reminiscent of Andy Griffith’s Mayberry and surrounded by soybeans and corn. We stop to take pictures of the country view, the porched houses, and a man training a horse on his farm. Although we’re only about an hour-and-a-half outside of Washington, DC, it seems like we’re far away from home and I love it.

We arrive at a small air field that shares its space with hang-gliders and small engine planes. The sun is just coming up as we prepare to build our flying chariot. We were met by Todd, the owner and pilot and by John – who drives the “Track and Recover” vehicle.  I was also going to share my experience with a cute young couple, Alex and Jenny. They were celebrating Jenny’s birthday.

We immediately began to unload and assemble the balloon making sure that all of the components were put together properly. We ran through all proper safety checks, and hooked up the balloon (made of rip-stop nylon) to the gondola (or basket).To get it going, a simple fan pumped air into the balloon that lay there lifeless and deflated. But once it started taking its spherical shape – the burner was turned on…  All I can say is “Wow!”

The flames shot into the balloon, heated up the air, and completed the inflation – we were ready to ride! One by one, we climbed into the basket. Todd gave the cord a pull and we were off to touch the heavens…. Climbing higher and higher – it got more and more quiet. I forgot what real quiet really is. There were no noises at all: not from cars; computers; or phones. Not even that constant hum that comes from the city that you wouldn’t notice until it’s not there. There was nothing but an occasional distant sound of a plane. We looked over the side to see John tracking our every move – the truck seems so tiny from up here. Balloons can travel pretty far – we relied on the wind to push us along.

As I looked out and gazed in wonder – I realized that there were no words I could’ve written to describe what I saw. So I have to apologize to anyone reading this article – I should have been a poet. Only then would you feel the ache in your heart, the love for the land and the utter awe that I felt on that day.

Sadly, we began our decent. Somehow I knew that coming back down to earth would be different. I tried to take a mental picture of every beautiful thing I wanted to remember so that I could recall it at will.

We landed in a large soybean patch not far from a dirt road. John had successfully “tracked and recovered’ us and so began the process of taking it all apart.

It was still early when the crew and I drove back toward the city – I quietly gazed out of the window and tried to imagine I was floating two-thousand feet above the earth – but I couldn’t: the noise was back; the cell phones started ringing; and there was that hum again. I think I just might have to find my way back to the Eastern Shore again soon.

Find your inner poet this weekend at www.DelmarvaBalloonRides.com - tell’em Sonya sent ya!

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Watch now:

Ready to Soar? is a post from: Heart & Soul

This week Oprah Winfrey kicked off her much-anticipated “Lifeclass” on her Oprah Winfrey Network (OWN). The premiere episode focused on how ego can hold hack our true selves, and the impact it had on Oprah’s battle with weight. The television titan-turned-teacher looked back on the moment she rolled out a wagon of fat, representing the 60 lbs. she shed in 1988. She was finally able to fit into her size 10 jeans, but had starved to get there with no solid foods for four months.”I actually thought at the time that being thin made me better.” Her motivation to lose the weight was also brought on by her relationship with partner, Stedman Graham and wanting to look and feel like she belonged on his arm. The mogul had to reclaim her sense of self and quiet her ego. “You are not the shape of your body, you’re not your status, you’re not your position in life.”

Watch now and share your weight loss experience below:

Oprah Shares her Battle with Ego and Weight Loss is a post from: Heart & Soul

Trying to help the man in your life be healthier and live longer is like trying to wrangle a herd of house cats with a feather. For nearly 30 years, I’ve picked doctors, made appointments, kept medical record folders and asked questions. There was no big “Tah da! Today I am taking over.” We have an unspoken agreement that I take care of him now so he doesn’t get all broken down later.

It sounds easy, but if you’ve ever tried to take a triple-decker cheeseburger out of your man’s hand because you don’t want him to clog his arteries, you know how hard it is. What starts as an act of love becomes an argument about his car, your sister or the remote control. One minute he’s giving you a piece of his mind because you are all in his business. Then, in the blink of an eye, he’s showing you fungus-ridden toes or impacted wisdom teeth. From boils to bunions, these are the things we must be prepared to see, all in the name of love.

It doesn’t always go smoothly. You can try to sneak more fruits and vegetables into meals, if you don’t say, “We are eating more fruits and vegetables.” You can see him limping, or favoring one side when he walks, and he will look you in your eyes and say, “I’m just working on my swagger.” What?

You can send him articles about the perils of smoking and still catch him hiding behind the bushes in 10-degree weather, sending out smoke signals. Ask him if he wants to go to the gym with you, and he might say yes, or he might say, “Hell no!” Tell him that by knowing and controlling his numbers—blood pressure, cholesterol, diabetes—he’ll add years to his life. He’ll probably give you the okey doke. It’s easier just to tell him that it will improve his sex life. Play to your strengths.

Recently I overheard a conversation between my husband and one of his friends. He told the guy he was actually glad I try to take care of him. “She’s good at it, but you have to watch her like a hawk,” he said. “She takes you to the doctor, lays you down on the table and lets them cut you.” He’s still traumatized by last year’s skin biopsy for a suspicious mole. “That’s why I wear long pants and long sleeves and ski masks, even in my sleep. It’s only a matter of time until I’ll be like Toby from ‘Roots’ with my foot cut off so I can’t run from her anymore.”

And then he told the guy he saw a study (actually, I saw and told him about it) that says men who have women in their lives live longer than men who don’t. I think he’s finally getting it.

—Andrea King Collier

Nudging Your Guy Toward Healthy is a post from: Heart & Soul

Witnessing the breakdown of relationships in the Black community, Bartell Keithle decided to start a revolution by encouraging people to stop having sex. The “Booty Boycott” encourages men and women to refocus their energy on the weekend from the bedroom to self improvement and enjoying the getting-to-know-you phase of dating. See what sparked this unique campaign and how it can change your life.

Heart & Soul: What motivated you to start the Booty Boycott?
Bartell Keithle: It was a combination of life experience and my observations of women and men. For three years I had been holding a mentoring program where I witnessed men ages 25 to 32 agree on the idea of avoiding sexual activity over the weekends so that they could complete their five-year plans. These men became noticeably productive as they entered long-term employment while increasing self-esteem and in some cases managed to remain abstinent until marriage.

H & S: How have your personal relationships influenced your decision?
Keithle: Around the age of 23, I realized that I missed out on some great friendships, only acquired from dating, as casual sex and promiscuity makes things complicated. It can also lower the self-esteem for both the man and the woman. In my travels throughout the world, I found that some cultures view that a weak man does not deserve to be married or have children. The community had a system in place to make sure that most men knew how to treat all people with respect, work well with his hands and his mind, and most importantly show leadership.

When does the booty boycott start and end?
The Booty Boycott starts and stops for the individual as they work on new goals. I recommend a person continues until they have addressed every problem area in their life. As a collective, this Boycott must not stop, it must become a tool to pass on. People may want to Booty Boycott as they attempt to move mountains. “No sex the weekends boo, I am trying to change my life.” The Booty Boycott is a lifestyle change, so it generally takes time to create new habits. For some the new habit is learning to love themselves and feeling focused. Other people have to get organized. If you slip up, you have to get right back on and not be discouraged from guilt.

Is the boycott for those in relationships as well?
Couples will enjoy the benefits of the Booty Boycott because two people are witnessing change in each other, and the relationship becomes based on values. This will bring about deeper intimacy because people want what they can’t have.

What do you hope to achieve from this campaign?
To start, I want the Booty Boycott to encourage dating. People can look forward to meeting your date’s friends, dating in groups, going to more places, self-discipline, learning how to kiss again, PATIENCE, no-guilt, and getting to see yourself at your best! I hope women and men change the standards that they set for the people that they date. It has to be painful living in relationships that do not bring you joy, so end it!

And what do you see as its long-term impact?
In the long run, I hope to see a community where men desire to live for something great and know how to express themselves. That men will not tolerate weakness from themselves or their brothers. Where women will unite their power and set a new tone for what it takes to get her time. Where women will expect nothing less from me other than character, a plan for my life, genuine concern for the woman and her family. That communities help young men and women to embrace the value of marriage and parenthood at an early age.

For additional information, visit bootyboycott.org

What do you think of the Booty Boycott and will you join? Share your thoughts below.

Booty Boycott Comes to Black Community is a post from: Heart & Soul