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

Best known as the affable but naive Synclaire James on the ‘90s television hit, “Living Single,” actress, writer and comedienne Kim Coles has been warming hearts for over twenty years. And even though she’s no longer gracing the silver screen each week, Kim has been continues to keep herself very busy.

From serving as a face for a burgeoning natural haircare online revolution to helping women and young girls find the beauty in themselves, Kim shares with Heart & Soul how she stays healthy, wealthy and wise, and her plans for the new year.

Heart & Soul: We are excited to see your story  on TV One and will always love Synclaire. Catch us up on your life since “Living Single!”
Kim Coles: Well, the public doesn’t always get to see unless it makes it onto the air. The good thing about having a show that lasts five seasons is having a show for five seasons. [laughs] On the other hand, everything else you do pales in comparison unless you have a run that lasts that long. Since “Living Single” ended, I’ve done several pilots and a few series, like “The Geena Davis Show.” I’ve written and produced my own one-woman show, penned a book and do speaking engagements around the country.

H & S: Great to hear! Are you still in contact with your former castmates?
Coles: Oh, yes. Everyone’s so busy and doing all sorts of things, but I do speak with everyone from time to time. I’m actually going to T.C. Carson [who played Kyle Baxter]’s house for Thanksgiving!

You are continuing to inspire women. Tell us a little more about your empowerment series G.I.F.T.S.
Coles: I’ve started something called “Open the Gifts.” I use comedy to help others identify and express those gifts you share with the world. G.I.F.T.S is a project about the gifts we all have inside—our purpose and passions—and the gifts that you get back. What I’m doing is my passion and now I’m helping others to find their own passions. I speak to women and young girls in particular. Each and every one has an inner light. The young women of today just need to be reminded to turn that light on. They need help figuring out how to turn on that switch and be the person they’re comfortable being.

Exactly. We also use our hair as an expression. How has it been becoming a natural hair rock star?
Coles: Well, I’ve been natural—meaning I haven’t had a relaxer—since I was twenty years old. I know everyone has their own definition of what it means to be “natural,” so for me, natural is me utilizing and being proud of my own natural hair texture. I had no idea that my decision to cut off my extensions would be such a big conversation. With the braid extensions, I could wake, shake and go, but now, it’s more work. Knowing what works for your hair and what doesn’t is key. I live for the double-strand twist and if I had known that my hair liked moisture, I would have been natural all along. [Being natural] is the best thing I could have ever done.

2012 is almost here. What are you looking forward to in the New Year?
Coles: Well, I’m turning fifty in January and am excited about that! I’m chronicling these last few months before my birthday on my blog, kimcoles.tv. There, I share my latest adventures and misadventures, stories, and my life lessons leading up to the big 5-0. Check it out! I’m also in the process of starting my own foundation, The Kim Coles Foundation, in 2012. It’s a lot of work—a lot of research and grant writing—but I’m in, because I believe in talking with young girls and women of color in particular.

In the spirit of new beginnings, what are your happiness tips for women?
Coles: Be true to yourself, be authentic, and always know that you will find your place and your people. Trust that you will find your tribe of loving support. And you don’t have to be anything or anybody other than you. I have probably wasted too much time caring what other people thought of me. What I think of myself matters most.

Tune in to watch Kim Coles’ “Life After” segment on TVOne, premiering November 23!

Kim Coles: From Living Single to Living Healthy and Wise is a post from: Heart & Soul

With holiday season’s arrival and a growing to-do list, our schedules can turn a joyous season into a stressful occasion. In a season giving, we must not forget the most important person in our world, self.

One friend became so overwhelmed with tasks to complete during the holidays that when Christmas arrived she was too tired to get out of the bed. The gifts she put so much time into ended up becoming birthday presents for the people in her life.

I remember when I was experiencing chronic fatigue. It felt I had just closed my eyes for the night when morning crept upon me and I lay in bed unable to move. I examined the factors that contributed to the sudden feelings of tiredness. I realized I had taken on a number of challenges to the point of exhaustion.

In her book In The Spirit, author Susan Taylor shares, “Unfortunately, as the world calls us, we abandon the important rituals that nourish us, that keep us healthy and sane. The regular visits to the gym go. We have no time to spare for daily meditation, no time to mend the spirit. No time for fun, no time to play. We’re overextended. We’re committed to everyone — everyone except ourselves. So we feel evil and tired. We’re cranky and fretful — we’ve given all our stuff away. Being the guardian of our inner life must become our highest priority.”

Running around like a crazed person is not what capturing the holiday spirit is about. Evoking the holiday spirit is to truly desire to create moments of love and happiness. Creating moments of joy for others, does not mean becoming a doormat. You must have healthy boundaries. Here are a few tips to feel renewed this holiday season:

Learn to say NO
Saying NO can be so liberating. If you say Yes when you really mean NO, your intentions are wrong, so it will almost always come back to bite you. Say it without feeling guilty.

Find a proper balance
Out of the time allocated to performing tasks for others, you must make time for yourself. Take a nap. Schedule time to go to the gym or Zumba class. Read a book. Take a spiritual workshop. If you give all of you away with out care for self, you won’t have much to give down the road.

Prioritize to limit stress
If you can’t fathom staying up late at night into the wee hours of the morning to complete your holiday tasks, examine those moments during the day when you could have used the time to get rid of some of your to do list. If you spent two hours on Twitter or Facebook, then that time could have been reduced.

Ask for help
If you decide to be superman or superwomen and cook all of thanksgiving dinner for the entire family because you don’t like aunt Esther’s buttered rolls, the result might be heightened stress levels for you. Try to divide the tasks. It’s okay to get help from family and friends. Minimizing pride and ego can minimize stress.

Capture Joy
Write down what’s beautiful about this time of year. Use your list as a reminder when you are straying away from the ‘real’ importance of the holidays. Create joy not stress during the season. When you have peace emanating from your energy, people will respond according to the energy you give.

Have A Stress-Free Holiday Season is a post from: Heart & Soul

See a first look at the new show “For Better or Worse”

Tyler Perry Debuts New Show ‘For Better or Worse’ 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

Looking for a great place to have fun and shake a tail-feather? DC Dance Collective is the hot-spot where breaking a sweat is part of the curriculum. Exercising has never been THIS much fun!

WATCH THIS EPISODE:

Visit: www.dcdancecollective.com – and tell’em Sonya sent ya!

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Shake What Yo Mamma Gave You is a post from: Heart & Soul

Now, I wouldn’t consider myself outdoorsy by any stretch of the imagination. Sure, I enjoy biking, swimming and snorkeling. I’ve even dabbled in surfing a few times. But I’m not the kind of girl that would suggest a 20-mile hike or rock climbing (unless it’s inside of a gym). I’ve never really desired to become “one with nature.” But as life gets more hectic and technology gets more complicated, I have found myself longing for a simpler time. And I’m not the only one.

In 2009, Rue Mapp founded Outdoor Afro, “a community that reconnects African-Americans with natural spaces and one another through recreational activities, such as camping, hiking, fishing, gardening, skiing–and more!”

“As a culture, we are bombarded with messages of how dangerous nature is, especially in the Black community,” Rue says. “Outdoor Afro helps us understand our positive and sustainable past in nature, yet imagine ways we can build on our legacy to try new activities in the outdoors today.”

And here’s another good reason to get outdoors: it’s good for you and your health! “We have all heard data that reveals that alarming levels of obesity among African-American women and girls, and regular outdoor engagement is one way we can reverse these trends,” says Rue.

Instead of always going to the gym or signing our kids up for organized sports, try taking regular family walks or bike rides. You could also trade in the standard family movie outing for a weekend of camping or fishing.

One of my favorite childhood memories is the weekend my family and I went camping. There was just something refreshing about sleeping underneath the stars (well, inside a tent) and cooking our dinner on an open fire. It’s all about getting back to basics.

Fall is the perfect time to get reacquainted with nature. Sure, you can see the leaves changing colors while you’re in your car. But you can fully appreciate their beauty during a hike or a bike ride. “It is a fact that people who spend time in nature are happier, healthier, and are inspired to care about their local environment because of a personal connection,” says Rue.

If you’re interested in reconnecting with the great outdoors, Rue suggests asking your nature loving friends and co-workers for support and to remember the old adage “there’s safety in numbers.”

“Also, remember to take it slow, and you can enjoy nature close to home,” Rue says. “You will find a lot of local parks and botanical gardens have easy walking paths, or simply get out in your neighborhood, get to know your neighbors–both human and non-human! More importantly, remember that the outdoors is everywhere, and you can engage with it in it in whatever ways fit your lifestyle, interests and comfort level!”

For more information, please visit OutdoorAfro.com and @outdoorafro on Twitter.

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.

Reconnecting with the Great Outdoors 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

This Sunday “BLACK GIRLS ROCK!  2011” will air on BET for the second year in a row, celebrating some of the best and brightest women of color.

Co-hosted by actresses Tracee Ellis Ross and Regina King, the show honors some of the most exceptional ladies in various  industries including: Angela Davis, Shirley Caesar, Taraji P. Henson, Laurel J. Richie, Imani Walker, Malika Saada Saar, and Tatyana Ali.  Memorable performances and appearances were made by Mary J. Blige, Erykah Badu, Jill Scott, Melanie Fiona, Mary Mary, Elle Varner, Shirley Caesar, Tichina Arnold, and more.

“It was always important for Black Girls Rock! to highlight women of color from a variety of backgrounds, because we aren’t seeing that in the media, television roles, videos and commercials,” shared Beverly Bond,  founder of Black Girls Rock! and executive producer of the show.  “One of our initiatives is to highlight women from all walks of life who are doing amazing things. It’s not hard to find super accomplished dynamic Black women.”

The star-studded affair also includes tributes as from other black women that rock including actresses Nia Long and KeKe Palmer; singers Anita Baker, Patti LaBelle and Gladys Knight; and television writer and producer Mara Brock Akil (Creator of “The Game” and “Girlfriends”). One of the most touching video tributes was that of Ruby Bridges, who integrated the New Orleans school system in 1960 at the tender age of 6, and witnessed her picture being hung in the White House, alongside President Barack Obama.

Grab your favorite Black girls who rock and tune in to the network premiere exclusively on BET, Sunday, November 6th at 8 p.m.

Black Girls Rock! Returns Bigger and Better is a post from: Heart & Soul

Tempt your taste buds with an awesome flavorgasmic experience: the authentic Brazilian experience at Fogo de Chao!  Home of the revolving Gaucho Chef; this restaurant offers 15 cuts of prime meats, gourmet sides and continuous tableside service. When you’re ready for more, simply turn your “chow card” to the green side and prepare for a magnificent feast.

With many national and international locations, there’s bound to be one near you.  When dinner at your neighborhood steakhouse just won’t do, visit Fogo de Chao!  WATCH THIS EPISODE:

For a spectacular dining experience, visit: www.fogodechao.com – and tell’em Sonya sent ya!

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Fogo de Chao: Brazil In America is a post from: Heart & Soul