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The Official Magazine of Focused Radio

Nov. 2015

Helping you

HonorAnd Give Thanks This November


CONTENTS

7. Meatless dish Idea’s for those who don’t wanna hear it this year

12. Things You May Not Know About November

16.

Veterans and Active Military and Their Families Have Earned RESPECT

22. SHOP TALK 35. Staying Healthy During the HOLIDAYS!!

Editor in Chief: TommyP Editor at Large: Naadir Love Art Director: KHAR


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Words from the Editor

This month’s edition of the focus magazine, we send a huge “thank you” to the men and women that have donned a military uniform as an armed forces service member. With the recent attacks in Paris, Kenya, and other countries, it is evident that our veterans have played a huge role in ensuring that none of the same atrocities happen on American soil. Unless you have served in the military, it’s hard to really understand how much of one’s life is dedicated to service. In most cases a young teen-aged boy or girl raises their hand and vows to serve this country against all enemies foreign and domestic. These young people give up the most important years of their life in order to be a protection to all that inhabits mainland US and our allies. Some pay the ultimate price of giving their life, while others come back with their life different than what it was before. It takes a special person to endure this. Courageous is the best term I can think of. Though Veterans Day was earlier in the month, we like to say Thanks for your service continually. As a veteran myself, I am extremely thankful because I know what it means to answer that call.


How to have a (There’s always one vegetarian to make you look inconsiderate)


Basic Raw Cashew Cheese 2 cups raw cashews soaked in filtered water for 2 – 4 hours (soaking is optional) 1/4 cup – 1/2 cup filtered water as needed for desired consistency 1/4 cup freshly squeezed lemon juice 1/2 cup nutritional yeast 2 to 4 cloves fresh garlic minced (depending on preference) 1 teaspoon Celtic sea salt, plus more to taste 1 teaspoon granulated garlic (optional) 1 tablespoon freshly chopped flat leaf parsley (optional) Place the cashews, nutritional yeast, 1/2 of the water, 1/2 of the lemon juice, garlic and sea salt in the food processor and pulse until roughly blended. Gradually add in more lemon juice, garlic and salt to taste. Listed is granulated garlic as optional. I find this is a nice touch if you like garlic tasting cheese. Transfer the cheese to a bowl, and stir in the parsley (if using).  This cheese will have the consistency of ricotta. The more water you add, the creamier and thinner the cheese will become. Add less water for a thicker, more rustic cheese. Find your perfect blend. For a different flavor omit the nutritional yeast, garlic and 1/2 of the lemon juice from the basic recipe and try adding and making:

Herb cheese 1 chopped green onion 1 tablespoon chopped fresh flat leaf parsley 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh thyme 2 tablespoons nutritional yeast flakes

Tomato basil cheese 1 teaspoon tomato paste 2 cloves fresh garlic 4 tablespoons chopped fresh basil

Chilli chive cheese 1 – 2 tablespoons Chopped Chives 1/4 cup nutritional yeast flakes

Chilli cheese 1 – 2 tablespoons chopped fresh cilantro a pinch of red chile flakes or chopped fresh chile or 1 – 2 tablespoons freshly chopped fresh flat parsley 2 chopped green onions 1 tablespoon grated lemon zest 1/2 teaspoon ground chipotle or 1/2 finely chopped jalapeno pepper or 1 serrano chile Cheese and crackers anyone? Or you could spread the cheese in some wraps and cut them up. See, how simple this all is?


Main Course You can find a turkey substitute or be adventurous and try new recipes. This is the recipe I will be trying this year.

Falafel Meatloaf with Mushrooms This recipe serves 4–6 Preparation time around 50 minutes TOTAL TIME 2 hours 20 minutes plus cooling Ingredients for the Meatloaf Sunflower oil or oil of your choosing to oil loaf pan 2 1/2 pounds mixed wild mushrooms, trimmed 1 medium onion, coarsely chopped 1 garlic clove, peeled, smashed 1 teaspoon ground coriander 1 teaspoon ground cumin 1/2 teaspoon ground cardamom 2 tablespoons vegetable oil, divided 1 (15-ounce) can chickpeas, rinsed, drained Egg substitute 3/4 cup chickpea flour 3/4 cup coarsely chopped cilantro 1/2 cup coarsely chopped parsley 2 teaspoons kosher salt Ingredients for the Tahini Sauce 1 garlic clove, peeled 1/2 cup tahini 5 tablespoons fresh lemon juice (from about 2 lemons) 1 teaspoon kosher salt Ingredients for Serving Presentation 1 pomegranate, seeds reserved 2 tablespoons coarsely chopped mint 2 tablespoons coarsely chopped parsley

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PREPARATION Make the Meatloaf Preheat oven to 350°F. Lightly coat a 8 1/2” x 4 1/2” x 2 1/2”, oil loaf pan with sunflower oil or oil of your choosing. Working in batches, pulse mushrooms, onion, garlic, coriander, cumin, and cardamom in a food processor, scraping down sides as needed, until coarsely chopped, 30-45 seconds; transfer to a large bowl. Heat oil in a large skillet over medium-high. Add half of the mushroom mixture and cook, stirring occasionally, until the edges begin to crisp, about 5 minutes. Transfer to another large bowl; repeat with remaining mushroom mixture. Meanwhile, pulse chickpeas in food processor until coarsely chopped; add to bowl with cooked mushroom mixture. Add egg, chickpea flour, cilantro, parsley, and salt and gently stir to combine, being careful not to mash mixture too much. Spoon mixture into prepared loaf pan and bake until edges are browned and center is completely set, 75–90 minutes. Transfer pan to a wire rack and let cool 30 minutes, then invert onto a cutting board. Make the Tahini Sauce While meatloaf cools, purée garlic, tahini, lemon juice, salt, and 1/2 cup water in food processer until very smooth. Serve the meatloaf: Slice meatloaf into 2” pieces and transfer to a platter. Top with Tahini Sauce, pomegranate seeds, mint, and parsley. Do ahead***Loaf can be made 3 days ahead. Tahini Sauce can be made 1 day ahead. Keep both chilled.*** Breads Try making a delicious Focaccia Bread or other flat breads. They usually only need yeast, oil, flour, sugar. Can’t give you my recipe, I sell these. But you will have a lot of fun trying different recipes. Beverages Hibiscus tea Lemonade Spiced teas You pretty much can have whatever drinks you want, since most do not require meat remember if you are adding eggs or milk it is a no, no to the vegan diet.

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NOVEMBER IS KNOWN FOR THESE FOLLOWING DAYS….. November 1 National Authors’ Day National Family Literacy Day Daylight Saving Time Ends – First Sunday in November November 2 Traffic Directors Day – Nov 2 Except if it falls on a weekend, then it’s the following Monday November 3 National Housewife’s Day November 4 National Stress Awareness Day November 5 National Men Make Dinner Day (Must Cook. No BBQ Allowed!) – First Thursday in November November 7 National Canine Lymphoma Awareness Day* November 10 Marine Corps Birthday November 11 Veterans Day November 14 World Diabetes Day November 15 National Philanthropy Day America Recycles Day November 17 National Take A Hike Day November 18 Mickey Mouse Birthday National Educational Support Professionals Day – Wednesday of American Education Week November 21 National Adoption Day – Saturday Before Thanksgiving November 25 International Day For the Elimination of Violence Against Women Day November 26 Thanksgiving Day – Fourth Thursday in November November 27 National Day of Listening – Day After Thanksgiving

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National Native American Heritage Day – Day After Thanksgiving Black Friday – Day After Thanksgiving November 28 Small Business Saturday – Saturday After Thanksgiving International Aura Awareness Day – Fourth Saturday in November November 30 National Meth Awareness Day Computer Security Day Cyber Monday – Monday After Thanksgiving NOVEMBER IS ALSO KNOWN FOR THESE MONTHLY EVENTS & HOLIDAYS Adopt A Senior Pet Month Aviation History Month Diabetic Eye Disease Month Epilepsy Awareness Month Family Stories Month Lung Cancer Awareness Month MADD’s Tie One On For Safety Holiday Campaign (11/16-12/31) Military Family Appreciation Month National Adoption Month National Alzheimer’s Disease Month National COPD Month National Diabetes Month National Family Caregivers Month National Family Literacy Month National Gratitude Month National Home Care & Hospice Month National Hospice and Palliative Care Month National Inspirational Role Models Month National Life Writing Month National Long-term Care Awareness Month National Marrow Awareness Month National Medical Science Liaison (MSL) Awareness & Appreciation Month National Native American Heritage Month National Novel Writing Month National Pet Cancer Awareness Month National PPSI AIDS Awareness Month National Scholarship Month Pancreatic Cancer Awareness Month Vegan Month Worldwide Bereaved Siblings Month 13The focus NOVEMBER 2015


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Veterans and Active Military And

their Families Have Earned Respect Story By Sister Love


This article has been written to remind us that our veterans and our active duty military are living, breathing beings, that need to be respected each and everyday, not toys or gladiators to be brought out three times a year to be applauded and then sent away again to be silent. In July of 2014, First Lady Michelle Obama said the statistics showed that the U.S. has more than 58,000 homeless veterans and that this is “a stain on the soul of this nation,” as the government expanded its initiative for affordable housing for service members. Mrs. Obama said the “idea that anyone who has worn our country’s uniform spends their nights sleeping on the ground should horrify us” and it’s all Americans’ duty to end veterans homelessness,” as she addressed the 2014 17 The focus NOVEMBER 2015

National Conference on Ending Homelessness. On the poster for this conference which has the First Lady noted as keynote speaker, it states “AND NOW WE HAVE TO FINISH THE JOB ONCE AND FOR ALL, BECAUSE WHEN A VETERAN COMES HOME KISSING THE GROUND, IT IS UNACCEPTABLE THAT HE SHOULD EVER SLEEP ON IT.”

Non-defense is including Coast Guard, Public Health Service (PHS) and National Oceanic and Atmospheric Administration (NOAA). Reserve Forces include those who have had active federal military service (other than for training) as a result of their membership in the reserves or National Guards. Reserve forces with prior active military service in the According to National regular military, as Center for Veterans classified according Analysis and Statistics to the original branch the estimated living they served in (Army, populations of the Navy, Air Force, Mamilitary for 9/30/15 rines). are as follows: Army 9,981,854 Navy 4,393,406 Air Force 3,502,071 Marines 2,598,329 Non-Defense 192,464 Reserve 1,012,410 Grand Total 21,680,534

With these above mentioned numbers, come families. And like many civilian families, come everyday problems. Yet on top of these everyday problems these military families face obstacles that civilian families do not have to think about. Orders that say you and your family must move again, the


phone calls telling your spouse he/ she must report in at a moment’s notice. Or fearing that dreaded knock on the door (that is always lingering in the back of the mind and eating away at the spouses), the knock that will put an end to life as you know it. Who is there for them when their spouse comes home damaged in spirit and broken in body. Where are the accolades then. Their family is now just part of the collateral damage.

of all veterans that are at risk of being homeless. Roughly 45% of the 1.6 million veterans returning from Iraq and Afghanistan are seeking disability compensation. The average wait to get a disability claim processed is 8 months. Payments range from $127/month for a 10% disability to $2,679 for a full disability. Veterans between the ages of 18 and 30 are twice as likely to be homeless (they are no longer the same youngsters that left home). Research For a family that is showing that the has just had their greatest risk factors main breadwinner for homelessness medically retired comes from lack of because he/she can support, social isolano longer actively tion after discharge. serve, that family’s Veterans have high income has now divorce rates and been reduced down 1 in 5 veterans live to 30% of his/her alone. Roughly 56% regular pay. Ouch!!!! of the homeless veterans are African The USDA estimated American or Hispanthat in 2012, that ic. there were roughly 1.5 million or 7%

The Center on Budget and Policy Priorities (a non-profit DC based think tank estimates that there are 340,000 veterans who rely on federal or state rental assistance. Nearly half a million veterans are paying at least 50% of their income for rent. 980,000 veterans live off of food stamps and a large amount of active duty service members are food stamp recipients. FOOD STAMPS AND THE MILITARY Over the past few years there are more working people who depend on food stamps to make ends meet. Unfortunately part of this growing group of working people are the active-duty military personnel and their families. The Dept. of Agriculture publishes data about where the food stamps benefits (officially called

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SNAP-Supplemental Nutrition Assistance Program) are being spent. They list that the categories range from grocery stores, superstores, convenience stores, farmers markets and interestingly they noted that in 2014 more than $84 million worth of food stamp benefits were spent at military commissaries.

military families did not even know that they were eligible for food assistance. That is why so many of the men in addition to doing their daily military work took on second jobs to feed their families. The signs for disaster are all too clear. Additional stress, which leads to …. well, we will just say a very strained family life.

large family and a spouse that isn’t working because someone needs to be home with the children and on top of that you keep moving. Your family may now qualify for food stamps or just choose to struggle to make ends meet. High $30,000s, so what is the problem you say? First of all remember we said they “can” get up Can we do some to that amount but thinking here: All More math: it is not guaranteed. they are telling us Second life gets in is $84 million was To qualify for food the way. Unexpectspent on base. We stamps you as a ed expenses, no have no way of single person must matter how good at knowing how much be grossing less math you are, can more these military than $15,180/year. make the difference families spent at say For a family of four of eating well and Kroger, Walmart, etc. the annual income is the family eating So we must at least $31,008. peanut butter and agree that this $84 crackers or Ramen million is a conserSo what is the miliNoodles. Now add vative number. So tary being paid? this situation to you who do we ask this A junior member of are in a different question to? Why the military on active location from your is it that the people duty may make less family support group who have served than $19,000/year. --- you don’t have or are serving this With housing and that immediate country are having food allowances it network anymore trouble making ends “can” go up to that provided you meet? Did you the high $30,000s. with emotional and know that earlier Let’s add in a sometimes finan19 The focus NOVEMBER 2015


cial support (parents, grandparents, siblings, aunts and uncles. You can’t ask other military families because most of them are in the same boat as you. Just making it.

for them. No sir, the warriors came back to no jobs, no money –- what are the choices 1) sign up again or 2) keep looking for work or 3) give up.

their country.

Here are just two of the many organizations that help military families: Operation Homefront and Fisher House Foundation, Is there something go find an organizaDid you know that wrong with this tion in your town or when military perpicture? So many start one, see how sonnel retire at 20 joined the miliyou can help. Please years, they are only tary because they remember these receiving 50% of thought and were families need help their active pay. told it was an opyear round not just Could this be why portunity, a new at Thanksgiving and some stay longer? start, free education, Christmas. Explain So how much if you chance to own a to your children served only 3 years home, see the world, why the military’s or 7 years etc? That be all that you can children may get is not enough for be. gifts or outings that anyone to survive your children may on. Yet here we Please note that no want also. Teach are with veterans one is knocking the your children comreceiving hardly any military itself, many passion, explain to compensation and a young person has them that if Daddy so many returning gone in and been or Mommy had to that are broken able to turn his/her go away from them, emotionally not life around. We just that you would want even ready to go hope that this article your family, your get so called regular shines light on what community to look jobs (working with may be the real out for them. For people who have no life of the average most children their clue what they have military personnel greatest fear is being gone through). And and their family. separated from their that is if they can Everyone deserves parents, explain to find jobs, remember a life of abundance them, let them be many were told their especially those who in those children’s jobs would be held serve and protect shoes for even a The focus NOVEMBER 2015 20


moment. You will be surprised with how loving children can be.

is all the help they need. One person can make a difference.

You may have noticed that we did not cover mental health, hundreds of thousands of disability claims that are about to expire, problems with housing loans and medical care, We are just out of space. We have all heard about these issues. The number of veterans are rising everyday as our troops return and retire or opt out. These are our children, brother and sisters, fathers and mothers and even grandparents that desperately need our help. Put the birthday party off, not someone who may be calling for help.

Whether one agrees with the conflicts going on around the world past and present, please be mindful and respectful of those who are serving and have served this country.

Please find a way that you can help veterans and hopefully others will join in. Sometimes just letting them talk, 21 The focus NOVEMBER 2015

We say thank you to those we know who have served this country, some of the ranks we did not know but we felt we must give honor. Please think of your family and friends, those you know that have served and say thank you for most of our military feel they are doing or have done an honorable job. They were willing to sacrifice their lives and their family time for this country. Thank You

Our list is: TSgt. John James-Unit-

ed States Air Force - WWII, Korean War, Vietnam Pvt. Clark James- United States Army Pvt. Frank James- United States Army Pvt. Jessie James- United States Army Aaron James-United States Navy Pvt. Gregory JamesUnited States Army Pvt. Roy James- United States Army BuckSgt. BillingsleaUnited States Air Force Sgt.Charlie WeeksUnited States Army Roshelle Charles Taylor I – United States Army Frank W. Love Sr. -United States Navy Frank W. Love Jr.- United States Army CMSgt. William Welbourne – United States Air Force & United States Air Force Reserves Raphael WelbourneArmy Special Forces John Herbert Terry – United States Navy-USS Enterprise Lloyd S. Holland Sr. United States Army Sgt. Lloyd S. Holland Jr. - United States Marine Corps 1SG E8 Howard Couser – United States Army Petty Officer First Class (YN1) Fredia L. Carter-United States Coast Guard


SHOP

TALK Did you hear that Maurice’s BMW got repossessed the other day? Girrrlll, that ain’t nothing, remember that girl we used to go to school with, that thought that she was sooo cute? Will honey, she caught her husband in bed with her brother! Does this sound familiar? In every salon and barbershop around the world, you are likely to encounter this type of negative conversation. I once read that small minds talk about people and great minds talk about ideas. As tempting as it may be to want to know what’s going on in the lives of people you know, you must check yourself and ask “why does this make me feel good to hear about the misfortune of others”? And, “if these people are talking about everybody else, what are they going to say about me when I get up and leave”?

It has always been my belief that people should leave the salon feeling better about themselves then when they went in. They should feel uplifted and even joyous from the jokes and hilarious things that are only heard and seen in shops. As a beautician/Barber, I have come to understand the power of healing that is in our hands and even the mere physical positioning of the stylus standing over the client. The anointing flows from the head down. And Energy is neither created nor destroyed but rather transferred. So the next time you’re sitting in that chair, pay attention to the energy that you are receiving or emitting. Remember, beauty comes from within. Selecting the right shop is much more then going to the most popular places. It’s about finding that place where the blessings flow. Be a blessing, be beautiful, and be the best you that you can be!

Lenai Clegg

Inspirational Speaker

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Alicia Batieste

Meet Alicia

A 22 years old student at Jacksonville University with a major in Dance ballet concentration. Some of my strong interests are modeling, fashion, Egyptian history, and Greek mythology. In her spare time some of her hobbies include volunteering, reading, and traveling.

Want More of Alicia? Follow her on Istagram

@ its_gisanaaa

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BEAUTY

TIPS I

don’t really think people realize that make-up is an art form, and you need to practice it like anything else you do. I can go back in and look at old pics and see my development. I’m not saying I’m a pro but there has been improvement. And with any art form you have good artists and you have bad artists, and no one wants to be a bad artist especially when the subject is your own face. So I have a few tricks and tips on make up and 25 The focus NOVEMBER 2015

with Kamila

beauty for you guys. 1. The Perfect Cat Eye (Winged Eye) this look was made famous by Audrey Hepburn and has made a trend comeback, so to achieve the perfect winged eye without liquid eyeliner here’s a trick you can use: Get some tape (scotch tape darlings not duct tape) and angle it from your nostrils to the corner of your eyes making to slashes of tape on your face, which might make you look a little nutty if

someone was to walk in while you’re doing your make up. Continue by putting on your eyeliner as you would normally with your pencil liner drawing on the tape to however long you want your winged eyes, then remove the tape and Viola! You have perfect winged eyes. 2. Fuller Lips – This tip is so easy! You’re going to think “Why didn’t I think of that?” So apply whatever color lipstick you’re going to wear for the day then add a dab of gold eyeshadow to the upper center of your bottom lip and the lower center of your top lip. The trick will make you lips look fuller giving the illusion of a bigger shine for bigger lips. And remember ladies to the point of make up is to accentuate your natural beauty


and not to look like a whole different person. 3. Wonderful Smelling Hair- The greatest move for a woman is to walk by someone or slightly lean past a person and they get a lovely whiff of your scent especially when it comes from your hair, It’s a super move really. So the way to do this is first have hair, but also put fragrance in your hair and no not an alcohol based perfume but an oil fragrance, the oil fragrance lasts longer. So rub some oil fragrance onto your hair and the into your hair, not too much though you. You don’t want to overwhelm anybody, so a tip for making sure your scent is not too strong to ask friend if it is too strong. But yeah,

great smelling hair is a killer move. 4. Perfect Lips- Another super easy tip, that is if you’re good at tracing. So apply whatever lipstick you are going to wear for the day and take your liquid or crème foundation that matches your skin with a lipstick applier and trace around your lips with the foundation for the lip shape you desire. I would say to just trace around your natural lips size, but some like to make the shape bigger, So there you go! Perfect shaped lips, no smear, no faded look. Just Perfect. 5. Rosy Cheeks- A quick super easy trick to the rosy cheek look is to get some red lipstick dab it on your finger and then smile hard, cheese ladies. The

apple of your cheeks should be very visible now, that’s the part that’s round when you smile. So dab some lipstick on your apples and then blend them into your cheeks. And that gives you a more natural looking rosy cheek oppose to blush which may look powdery. Rosy cheeks give you a sweet look, almost innocent look. You can can look sweet but have tons of sass! So there ladies, there’s a few tips from your girl on Focused Radio “Where the station is the app.” Host of WordPlay. Tune in sometime from 4pm-6pm to hear more tips and tricks. Twa-la for now.

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Thriller Night Came to Roanoke by Brother Love October 31, between 6pm-10pm the Historical Gainsboro District was alive with the laughter and joy of children of all ages as well as their parents taking part in a super fun event, the 1st Annual “Thriller Night Comes to Roanoke.” The scene was a perfect autumn evening at the Lawson Bldg. 401 Gainsboro Rd., hosted by Love in Action and Focused Radio with proceeds going to Faith 4A Cure. Roanokers came together to provide a safe and special night for the Trick or Treaters. Sky Ryders of Virginia worked together and pulled up to the event with their shiny hot rods and a large moving truck filled with candy for the children for what is known as “Trunk or Treat.” Sky Ryders also gave away free food to the children, Delicia’s Gourmet Ice gave away free samples of their ice and free hot chocolate. CORO was there to inform the community of the upcoming Black Heritage Parade. Bath Fitter also shared information. Local community dignitaries came out to support the event, Peter Lewis, Founder of Apple Ridge Farms was there dressed as an old western sheriff and spoke to the crowd saying “It was good to see all the babies having such a good time and that he recognized some of his old students now parents and invited them to have their children be the next generation of Apple Ridge kids.” Also in attendance was Khalid Jones of Community Cultivators. Kamila Love lead the children around in a spectacular colorful costume parade. Contests were held with crowd pleasing prizes. There was great entertainment from Star Citi, Fhat Rob, Joon D and Kamila Love, who incidentally was producer, coordinator and choreographer of The Thriller Dancers. For the finale of this successful event Love in Action and Focused Radio gave the crowd what they were waiting for, “The Thriller Dance.” Kamila Love and Joon D (playing MJ) assisted by The Thriller Dancers did not let the crowd down, they were awesome and MJ would have been proud. The evening was made great by DJ Cool Breeze as MC and Rubin “Joon D” De Jesus Jr., DJ extraordinaires, spinning hip soulful R&B sounds. The event was the brainchild of Sister Love who wanted to bring an event that is very successful in Macon, Ga and elsewhere around the country to Roanoke. She visualized “Thriller Night Comes to Roanoke” and with some hard work brought it into reality, assisted by co-founder of Love in Action, Brother Love, Kamila Love and Naadir Love. Love in Action thanks Focused Radio for partnering with them and bringing a vision to life. The event had the support of Southwestern Virginia Community Development Fund, Berglund Center, Kroger Town Sq., Apple Ridge Farms, Gainsboro Public Library, Roanoke Pinball Museum, Taubman Museum of Art, Save A Lot/Melrose Ave., Harrison Museum of African American Culture, Virginia Museum of Transportation, Rescue Mission Ministries, Pop World Art-www.facebook.com/popworldart, The Roanoke Tribune, K Crochets and Virginia Printing


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#TheStationIsTheApp


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Let’s be honest –too many people use Thanksgiving as their start date to eat just because they can. This attitude will continue until New Year’s Eve. Most Americans fortunately will only gain about an extra pound but the bad news is that studies have shown that any weight gained over the winter holiday will not be lost during the rest of the year. This yearly pound creeps upon a person and can have a devastating impact on one’s health, as weight gain can increase our risk of a number of chronic diseases including high blood pressure, type 2 diabetes and some cancers. It is so much easier to prevent weight gain than to get rid of the pounds later.

Here is some advice for enjoying the holidays without destroying your figure and/or your health.

Brown rice over white rice 100% whole grain crackers or breads over white and just say no to the rolls and biscuits.

1. Stay away from foods that perk up your appetite which we will just call “White Food Hazards” – White flour products, white rice, and white potatoes. Good luck to you, this is going to take a lot of discipline. Instead pick whole grains and beans as the alternative to the starchy old white stuff. Whole grains and beans are super healthy and provide long-lasting appetite suppression. Try: Bean salad instead of potato salad

2. Minimize your liquid calories! Liquid calories (soda, fruit drinks, fruit juices, caloric mixers and other sweet drinks) tend to be very fattening in 2 areas. 1. Liquid sugars produce rapid surges of blood glucose and insulin that makes the body feel it is hungry and then put the body in fat storage mode. 2. Liquid calories provide no bulk in the GI tract. The GI tract needs physical bulk to suppress the appetite. So when you drink sodas The focus NOVEMBER 2015 36


the body does not acknowledge it is full, that is why it is easy for someone to drink 2L bottles of soda. Make water or unsweetened tea your beverage of choice.

mus over onion or artichoke dip

5. Don’t let yourself get hungry! It takes less calories 4. Fill up first on to prevent hunger foods that have lots than it does to deal of bulk but minimal with it once it occalories, ie. the “big, curs. Always conyet skinny” fruits sume 3 meals a day and veggies. with between meal Physical bulk in the snacks as necessary 3. Be sure to have GI tract provides to keep your hunger some protein at great appetite sup- at bay. Withholdeach meal. pression. ing food for several Protein is said to At a holiday hours or more leads be nature’s diet pill. cocktail party, go to low blood sugar The digestion of straight to the fruit (excessive hunger), protein gives rise and veggie platslows down your to a steady blood ter first and really metabolism and glucose level which indulge; use high fat tells the pancreas translates to less dips sparingly. to release extra hunger and more If available, make fat-storing insulin energy! The healthi- bean dips (humwhen you finally est proteins are fish, mus) your first eat. True hunger shellfish, poultry, choice. creates a primal beans, wild game, Fill 2/3’s of your fear and anxiety soy, omega 3 eggs, plate with fruits, response that sets nuts/seeds and low- veggies and beans you up for dietary fat dairy products. before serving the indiscretions. Try: rest of your meal. Have a snack an If you are a meat At holiday dinners, hour before you eater, white turkey eat a big tossed arrive at a holiday meat over prime salad or a couple of gathering. We sugrib or lean cold cuts servings of a veggie gest a small handful over Swedish meat- side dish before the of nuts along with a balls rest of the meal. piece of fruit (apple) Bean dip or humor fresh raw veggies

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dipped in hummus. Remember fruit and vegetables are your friends.

7. Be mindful when satisfying your sweet tooth. Fresh fruit salad, a piece of high quality 6. Exercise! dark chocolate, or It is an excellent ally a cup of “real” hot against weight gain cocoa are delicious and helps make up and nutritious. If for holiday indulyou must partake in gences. It’s the per- other goodies, pay fect tool against for attention to your stress and anxiety portions. experienced during the holiday season 8. Indulge in alco(many people tend hol in moderation. to binge when they This is where all are stressed). the empty calories Take a “family walk” come from. after your holiday Make yourself feast. drink a full glass of Find a holiday water between each walking buddy. alcoholic beverage Wear comfortable at parties. shoes, and do as Always make sure much of your holthere is some food iday shopping or in your stomach adventuring as you before you have a can on foot. drink. House-cleaning and yard work count as exercise, so no excuse for a messy house.

9. Get your rest! Science research is now revealing that sleep deprivation enhances appetite, and increases cravings for the forbidden foods like sweets, chips, breads and pasta. Partying late at night is a disaster waiting to happen! Additionally, sleep deprivation leaves you with no energy and enthusiasm for exercise. 10. Stop mindless eating! – know why you are eating and what you are eating. 11. Holidays are times to spend with family and friends. It is about interacting with people, not your fork and knife. Enjoy the food but be more thankful for the company.

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FOCUSED

WE ARE EVERYWHERE WE ARE EVERYWHERE WE ARE EVERYWHERE

RADIO Nufocus October 2015

The Focus Magazine November 2015  

Helping Honor and Give Thanks This November we salute our veterans as well as many different holiday alternatives

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