|
I am she and she is me....
 Photo by Robharrisonphotography.netEmail me! Pavar@103jamz.com
Remembering the Hokies
We will never forget April 16, 2007. That's the day we were all shocked and devastated at the violent murders of 32 students at Virginia Tech University. Nearly everyone in Hampton Roads has a friend or loved one who is closely connected to Virginia Tech, and that's why we all showed our support. On April 16th, we are all Hokies. Please take some time today to remeber those lost too soon. And tell someone you haven't seen in a while that you love them.
 .
 The Gallery at Military Circle and YADAD (Youth against Drugs and Disease) Presents, Veto Violence: Take a Stand, Take a Pledge About YADAD: YADAD is a local youth organization strongly committed to preventing teens from becoming exposed to the dangers of substance abuse, violence, and diseases. This budding organization offers a multitude of programs and services geared toward education and awareness. YADAD also hosts fundraising events during the year including Youth Fest, a fun-filled musical extravaganza for children and teens in the local community and the Red Night Out, an annual benefit dinner for adults who are also dedicated to reducing the number of deaths caused by HIV/AIDS. Visit the YADAD website at: www.Yadad4kidz.com.
Know your status... Get tested! 
Protect Yourself, Respect Yourself
YADAD4KIDZCheck out the pics from YADAD's First Annual Red Night Out. The evenT was Saturday December 1st at Posh Dolche on Granby Street. Special Thanks to Innovative Twist, Diane Diggs, and Chef Darryl, Bobby, Vel and Omant of Posh Dolche and Shannon Powell for hosting the event!!  Me and YADAD founder Saran Bell Day 
Ace of Making The Band 4, sand "I Won't Complain", and "Ribbon in the Sky"
Raven, Brandon, Pavar and Doris enjoy the festivities!
Me and Ace!
Dion, Raven, Saran, DeeDee, and Me (yes, I'm that short- and they're that tall!)
Me and Ghee
Here are the pics from the YADAD and BET Rap it Up AIDS Forum at Booker T. Washington High School. We had a great time with our special suprise guests: Trey Songz, Sammie, and Coko!
Pictures provided by Rob Harrison Photography www.robharrisonphotography.net
Panel from left to right: Alesha of BET's The Five, Saran Bell Day, founder of YADAD, Janet Hall- motivational speaker, Irma Hinkle- ACCESS Director, Alicia Dickens- Registered HIV Nurse, Pavar, Trey Songz, Walter Gerard of SELAH, and Sammie
Alesha and Coko
Pavar, Trey, Gerard, and Sammie
Chris Caliente, show moderator
Booker T. Washington High School students
Panelists answer audience questions
Trey, Gerard, and Sammie listen to student concerns
Irma, Nancy, Deja, Pavar, Saran, Sammie, Gerard, Janet, Alesha
Trey suprises the students with a song!
Sammie take the stage for a very excited crowd!
Congrats to the 757's own Young Brittney! She ripped the stage on BET's
106 & Park on Wild Out Wednesday! She'll go back on the show for the championship.
 Click Here to listen to Young Brittney
Pavey says...
Join the Dark Side Sucka
No it's not a Star Wars convention... This is @ a fashion show I went to in NYC on vacation.
Email me at Pavar@103jamz.com
Check out my  page, and let's be friends!
Let's help Qarim
This adorable little boy is Qarim Hyman. Qarim was born December 23, 2005 with a rare genetic disease called severe combined immunodeficiency (SCIDS). Basically he was born with no immune system. Qarim is susceptible to all infections that wouldn’t harm a healthy child but could pose as a serious problem for himor possibly be fatal. If you would like Qarim's family with his care
Please contact:
Navy Federal Credit Union 2977 Sabre Street Virginia Beach VA 23452 Account Number: 3011887191 Make checks payable Qarim's Mother, Sherreda Finnell No amount is too small...thank you for your support!
RIP MIC LORD BIG BRO!!!
The Boodah Bothers Morning Show, 103 Jamz, and the whole 757 has lost a great man. Our brother Mic Lord passed away February 1, at the young age of 37. Born Shawn Austin on Sepetmber 6, 1969 in Asbury Park New Jersey, he was the only son of Juanita Austin. Shawn and his Mother moved to Suffolk when he was 10 and VA has been his home ever since. There is so much I have to say about this man, I don't know where to start. He was a son, Father, brother and friend. We miss him everyday
Thanks,
Pavar
Here are some of your thoughtful emails...
Hi Pavar & the 103 Jamz Crew,
I want to send my deepest condolences to all to you-to his mother, to his wife and sons, the 103 Jamz crew and to Mic Lord's family and friends. I want you all to stay strong because Mic Lord would want you to celebrate his life. When you feel sad think about all the funny moments you had with him and cherish them forever because that will put a smile on your face. He will be truly missed! Here is a poem someone gave to me when my brother passed away:
I'm Free
Don't grieve for me, for now I'm free
I'm following the path God laid for me
I took his hand when I heard Him call
I turned my back and left it all.
I could not stay another day to laugh,
to love, to work, or play.
Tasks left undone must stay that way
I found peace at the close of day
If my passing left a void
Then fill it with remembering joy.
A friendship shared, a laugh, a kiss;
Ah yes, these things I too will miss.
Be not burdened with time sorrow,
I wish you the sunshine of tomorrow.
My life's been full. I've savoured much,
good friends, good times,
A loved one's touch.
Perhaps my time seemed all too brief.
Don't lengthen it now with undue grief.
Lift up your heart and share with me.
God wanted me now--
He set me free.
1st of all let me extend my deepest condoles to all of you. I lost a coworker a couple of years ago and I can imagine how you all must feel. When you work with people you become a family so I understand. Keep your head up and understand God had bigger plans for Mic Lord. I have compiled a top ten list.
The top ten reasons the 757 loves Mic Lord
10. He was funny and witty- not too many people are just naturally funny without trying hard and that was one of his gifts
9. He was brutally honest at times.
8. He was loving just based on the way he talked about his children
7. Always willing to help others
6. He gave us all something to look forward to in the morning while we sat in traffic
5. He was always approachable. I met him once and he was just a cool dude.
4. Ladies love that he was a big teddy bear.
3 He represented VA to the fullest wherever he was.
2. He was Real all the time what you saw was what you got.
And number 1 just for being Mic Lord he will be greatly missed and never replaceable.
Keep your head up. We love you all
Denise Stanton
He's Not Lost
He's not lost.
God gave him a smile
and took his hand
and welcomed him
to a familiar land.
And its much more
warm and fair
than the last time
he lingered there.
And though for his
familiar voice you yearn,
and every day,
you wish for his return,
he is home at last,
comforted by the love,
of every angel
in heaven above.
He sheds no tears
for the path he trod;
for he has found
everlasting warmth,
beauty, and comfort
in the hand of God.
He's not lost.
RazLin
This night promises to be one to remember with a specially prepared, three-course meal including succulent shrimp for hope, delicious parmesan encrusted tilapia of love, rice pilaf for chance, a colorful vegetable medley of faith, and finally a mouth-watering red velvet cake of life. Hors d’oeuvres will be served preceding the meal, and guests will receive a complimentary beverage ticket. The evening will also include special guest speakers and presentations of awards to outstanding members of the community. |
|
|
This is how we do...
The Boodah Brothers Morning Show is live M-F, 5:30-10!!!
•You want to know what's up on the roads? Listen up for my traffic of the The is live M-F, 5:30-10!!!•You want to know what's up on the roads? Listen up for my updates every 10-15 minutes. We all know traffic is a Mofo up in those tunnels, but I'll help you make it through.
•Need to know what's happening in the 757 and the rest of the world? Check out my headlines at 6:10 and 8:50.
•Nosey much? Don't deny the truth...Lock in the Inside Down Low at 7:10 and 8:10 for the real deal on your fav celebs.
•What's your problem? No really what's your problem, maybe we can help. Spill Your Guts at 9:10 and give the 7 cities the chance to be all in your business. Call (757)466-0103, or text us at 49330! From baby momma drama to hot local debates, we cover it all!
|
|
|
|
|
|
Health and Fitness
Fit in the 7 Cities with Micheal Cortez
 Everyone I know is always talking about wanting to lose weight, but not having enough time or the will power to make it happen. So I decided to go to my friend Mike Cortez, a personal trainer in Virginia Beach, and ask him for a few quick tips on how people can lose weight, stay healthy and not starve themselves. Here's what he had to say... Here are a few tips to keep in mind: 1. Are you starting each day by focusing on breakfast? 2. Create a goal system for yourself and write it down. 3. Have you been skipping that banana at breakfast and just eating the two muffins, or just having cereal and milk ? The fruits will help fill you up and reduce your cravings. Fruits are especially important when just starting out. 4. Eat Five or more Servings of Vegetables. 5. Eat Six Times A Day 6. Drink at lease Eight Glasses of Water a Day
Mike Cortez is also now offering a fitness bootcamp. Contact him at 757-342-7627 for more info.
Five steps to weight loss & success1. Start resistance training to increase your lean body mass & to speed up your metabolism. 2. Increase quality of foods that you eat. NO: Boxed cereals, sugar added drinks, bread, pasta, processed meats, chips and pretzels. Yes: fresh fruits, green veggies, water, green tea, rolled oats, sweet potatoes, brown rice, egg whites, chicken breast, fresh fish, lean sirloin, almonds and mixed nuts 3. Eat a little bit less per serving per meal time. Don’t cut calories but make sure that you are eating every three hours. Don’t eat heavy meals. Eat to be hungry every three hours. 4. Supplement your nutrition: 1. Protein to build muscle 2. Multivitamin to cover all bases 3. Extra Vitamin C to support immune system 4. Glutamine to preserve muscle and to recover from working out. 5. CARDIO: Jog,Walk, Swim, Jump Rope, Climb Stairs, Jumping Jack and etc… Micheal Cortez Tips on High Protein Foods
Beef: Acceptable Cuts • Beef cuts can be confusing, as names vary a lot. • Porterhouse Steak • Tenderloin Steak • Filet Mignon • Fillet Steak • Top Loin Steak • Strip Steak • Kansas City Steak • New York Strip Steak • Hotel-Style Steak • Sirloin Strip Steak • Club Steak • Country Club Steak, • Delmonico Steak • Shell Steak Cuts from the Sirloin, which can be called: • Tri-Tip • Sirloin Steak • Top Sirloin • Coulotte Steak • Cap Steak • Round-Bone Steak • Beef Loin • Flap Steak • Flap Meat Cuts from the Round, which can be called: • Bottom Round • Top Round • Eye (of the) Round • Round Tip Roast • Rump Roast • Round Tip Steak • Ball Tip Steak • Beef Sirloin Tip Steak • Breakfast Steak • Knuckle Steak • Sandwich Steak • Minute Steak • Round Steak Other Acceptable Beef Cuts:
• Flank Steak
• London Broil Pork: Acceptable List
• Boiled ham
• Tenderlion
• Loin
• Lean, well-trimmed chops
• Canadian bacon
• Occasional crisp-cooked, well-drained bacon (best as a garnish)
Lamb
• Leg of lamb, well-trimmed of fat
• Lamb chop as an occasional treat
Veal
• Top Round
• Leg cutlet
• Chop
Lunch Meats
Lunch Meats should be sugar-free and low in fat. Deli turkey is a good choice.
Other Acceptable Protein Sources
• Eggs
• Tofu
• Seitan
• Tempeh
• Beans
• Low fat meat substitutes
Fish and Seafood
All fish and seafood are fine, but nothing breaded or deep-fried. Canned tuna should be packed in water.
Poultry
• Chicken or Turkey: White meat is fine
• Dark meat occasionally after Phase One
• Turkey bacon or low fat sausage OK in moderation
• Cornish Hen
• Always remove skin
• Nothing breaded
• No goose or duck Foods High in Protein
Shortcut: An ounce of meat or fish has approximately 7 grams of protein. Beef
• Hamburger patty, 4 oz – 28 grams protein
• Steak, 6 oz – 42 grams
• Most cuts of beef – 7 grams of protein per ounce Chicken
• Chicken breast, 3.5 oz - 30 grams protein
• Chicken thigh – 10 grams (for average size)
• Drumstick – 11 grams
• Wing – 6 grams
• Chicken meat, cooked, 4 oz – 35 grams
Fish
• Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
• Tuna, 6 oz can - 40 grams of protein
Pork
• Pork chop, average - 22 grams protein
• Pork loin or tenderloin, 4 oz – 29 grams
• Ham, 3 oz serving – 19 grams
• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
• Bacon, 1 slice – 3 grams
• Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
• Egg, large - 6 grams protein
• Milk, 1 cup - 8 grams
• Cottage cheese, ½ cup - 15 grams
• Yogurt, 1 cup – usually 8-12 grams, check label
• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
• Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
• Tofu, ½ cup 20 grams protein
• Tofu, 1 oz, 2.3 grams
• Soy milk, 1 cup - 6 -10 grams
• Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
• Soy beans, ½ cup cooked – 14 grams protein
• Split peas, ½ cup cooked – 8 grams Nuts and Seeds
• Peanut butter, 2 Tablespoons - 8 grams protein
• Almonds, ¼ cup – 8 grams
• Peanuts, ¼ cup – 9 grams
• Cashews, ¼ cup – 5 grams
• Pecans, ¼ cup – 2.5 grams
• Sunflower seeds, ¼ cup – 6 grams
• Pumpkin seeds, ¼ cup – 19 grams
• Flax seeds – ¼ cup – 8 grams
Low Carb Vegetables
Most vegetables are encouraged on low carb diets (though the carbs need to be counted if required by the specific diet). If you are on a specific diet, be sure to check out the list in the book. If you are considering using organic vegetables, check out this list of which fruits and vegetables have the most and least pesticides to help you guide your choices.
Low Carb Vegetables
This list is roughy arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
• Sprouts (bean, alfalfa, etc.)
• Greens – lettuces, spinach, chard, etc.
• Hearty Greens - collards, mustard greens, kale, etc.
• Radicchio and endive count as greens
• Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
• Bok Choy
• Celery
• Radishes
• Sea Vegetables (Nori, etc)
• Broccoli
• Cauliflower
• Cabbage (or sauerkraut)
• Mushrooms
• Jicama
• Avocado
• Cucumber (or pickles without added sugars)
• Peppers (all kinds)
• Summer Squash (including zuchinni)
• Scallions or green onions
• Asparagus
• Bamboo Shoots
• Leeks
• Brussels Sprouts
• Snow Peas (pods)
• Green Beans and Wax Beans
• Tomatoes
• Eggplant
• Artichoke Hearts
• Fennel
• Onions
• Okra
• Spaghetti Squash
• Celery Root (Celeriac)
• Carrots
• Turnip (see Carb Counts of Root Vegetables)
• Water Chestnuts
• Pumpkin
Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
• Beets
• Carrots (depends on diet)
• Corn
• Parsnips
• Peas
• Plantains
• Potatoes in all forms
• Winter Squashes (particularly acorn and butternut)
Approved Fresh Fruit on the South Beach Diet
• Apples (small - 4 oz)
• Apricots (3 small - 5 oz)
• Bananas (medium - 4 oz or 7" long)
• Blueberries (¾ cup)
• Cantaloupe (and presumably other melons, since they are similar, except for watermelon) (1 cup)
• Cherries, pitted (1 cup) (sour OK, sweet occasional)
• Cranberries (½ cup)
• Grapefruit (½ cup)
• Grapes (1 cup, 3.5 oz, or 20 grapes)
• Kiwi (medium)
• Lemon (medium)
• Lime (medium)
• Mango (small or ½ medium - 3-4 oz)
• Nectarine (1 small - 5 oz)
• Orange (small - 6 oz)
• Papaya (small - 8 oz)
• Peach (medium - 4 oz)
• Pear (medium - 4 oz)
• Pineapple (1 cup - no more than once per week)
• Plum (2 small - 5 oz)
• Raspberries (1 cup)
• Strawberries (1 cup whole)
• Tangerine (1 medium - 4 oz)
• Watermelon (1 cup) - rare treat
Remember
“Our deepest fear is that we are powerful beyond measure…”- Nelson Mandela
Believe in yourself and make a decision now that it can & will get done.
M. Cortez For more fitness tips contact Micheal Cortez at michealcortez7@gmail.com or call 757-342-7627. By the way, Mike is doing fitness boot camp classes too. Check him for the 411! |
|
|
Take Me As I Am People...
Who do I think I am? Pavar aka -- Pay, Pavey, PayveezyBday: 1-12
Sign: Crazy CapricornBorn: Brooklyn N.Y.
Siblings: Courtney-- my brother
Heros: My parents, my aunts. Single parents who sacrifice everything for their children. I love, love, love, Audrey Hepburn and Dorothy Dandridge.
Me and My Daddy
Mom and Me
High School: Granby High
Yeah I'm edumacated: Lynchburg College, B/A Journalsim
Books: The Devil Wears Prada, The Nanny Diaries, Daughter of Fortune
Music: My favorite singer is Astrud Gilberto. I love old school jazz-- Ella Fiztgerald, Nancy Wilson, Billie Holiday, Stan Getz, Joa Gilberto. For hip-hop give me Common, Kanye, Mos Def and old school. R&B-- Justin Timberlake, Jill Scott, Erkah Badu, Floetry, India Aire, and Robin Thicke.
Movies: Breakfast at Tiffany's, The Last dragon, Office Space, Lord of the Rings, Goonies, Coming to America.
I told you that I'm Mrs. Smith in another universe. I even sent myself a pic of our family... 
Ahhhh. What a happy family.
Check out "Needle To The Groove"...Sunday's 7p-10p....the best in 80s/90's Hip-Hop, R&B, Soul, 80s Pop, Reggae, House, Disco, Break Beats, and Original Samples...you'll never know what direction i'll take it!!!
 Email your oldschool request to djbee@needletothegrooveonline.com, or to pavar@needletothegrooveonline.com  You know you're old skool when...  You're still rockin' a WRAP T Shirt you won in the 5th grade! FYI-- WRAP was the only local radio staion that played rap in the 757 (804 back then) in the 80's! Back in the Day commerical!!! Remember Yuck Mouth  Click here
What ever happened to...
Old skool hip-hop trio Lords of the Underground
What ever happened to...
One hit wonder and Micheal Jackson wannabe Rockwell?
What ever happened to...
90's dance diva CeCe Peniston
What ever happened to...
Tony Thompson and Hi Five
What ever happened to...
Jane Child?
|
|
|
On the scene
Want More Gossip?Here are the best blogs on the net: YBFHip&PopCake and Ice CreamHiphopruckusBossipBig shout out to Imhiphopnews
Also check out my boy Malcolm Venable of the Virginian Pilot. He's the entertainment writer with all the 411 from fashion, to music and more! You never know who's gonna stop by the 103 Jamz studio check out these pics of me and some of my fave celebs! Lloyd   Young Joc  Tank at Af'ram '07 Jamie Foxx  Trey Songz  LLyod Banks  Arnez J  Mano  KimFields  Robin Thicke  Fat Joe  Darn that Paula Patton (Hate, hate, hate)  Bow Wow  Mad Skillz  Real Fam---The Clipse  Diddy  The Game  Mike Epps  MJB  Neyo  Flava Flav  Sean Paul  Check out our pics from the Hip-hop salute to the Boodah Brothers with special guest DJ Red Alert!   Red Alert is a sweetie |
|
|
|
Inside Down low 8-7-08
Thursday 08-07-2008 10:27am ET
Mrs. O comes to town 
Speaking to a crowd of eager supporters, Michelle Obama was in Norfolk yesterday for two events… A round table discussion with military spouses, and an Obama campaign fundraiser. During the round table discussion held on the campus of ODU, Mrs. Oama heard the concerns of military wives, and described the changes her husband plans to implement for enlisted serveice members and their families…. Later in the evening there was a fundraiser at the Harrison Opera House hosted by Govenor Tim Kaine.
Mom back in the picture  Benny’s out, Momma Jonnetta is back in. Usher has officially let go his management arrangement with Benny Medina and has rehired his Mom Jonnetta Patton as his manager. The move comes after sales of Usher's latest album Here I Stand weren’t up to par with the sales 2004's Confession. Here I Stand sold 948-thousand copies in its first 10 weeks out, compared to four-times that amount for Confessions back in the day. The back story  Know we know more about the woman in the car with 71-year old Morgan Freeman, when he got into that accident over the weekend. Demaria Meyer is a friend of Freeman's who had offered the Oscar-winning actor a ride home. It was her 1997 Nissan Maxima that Freeman was driving at the time of the wreck. Meanhwhile we also now know that Freeman is in the midst of a divorce, which could explain why Meyer was in his car. It turns out that Morgan and his wife of 24 years, Myrna Colley-Lee, have been separated since December, after she learned he was having an affair with a close personal friend. Morgan is still in the hospital, trying to rebound from the injuries he received in the accident.
Inside Down Low 8-6-08
Wednesday 08-06-2008 9:15am ET
In town today
Michelle Obama is headed to Norfolk today for a sit-down with military spouses and then for a fundraiser with Governor Tim Kaine. The Governor is considered a potential running mate for Barack Obama.
Tyra Banks as Michelle Obama   Ms. Tyra channels Michelle Obama in a Presidentially inspired photoshoot for Harper's Bazaar Magazine.
Heading to lock up?
Could Da Brat be heading to jail? SOHH reports that she struck a plea deal with prosecutors for her role in a club brawl last Halloween. Brat was partying at Jeramine Dupri's costume party, when she got into an argument with a cocktail waitress. The situation ended with the waitress's face getting smashed in by a bottle of booze. Da B
rat could be scheduled to turn herself in later on this week.
A new love for Jennifer?
YBF reports Jennifer Hudson may be invloved with Punk from " I Love New York 2":
J-Hud and Punk were spotted at an Atlanta Hair Show sponsored by BET J this weekend and Jenny was a celebrity guest. And, of course, Punk was there tagging along like his multi random appearances with Jenny aren’t suspect. TheYBF.com has these exclusive pics from the event…and yes, we now can officially confirm that these these two are a couple. Jenny and her “people” were overheard saying at Friday’s event that she wasn’t ready for them to go public yet. Hence the separate pics they insisted on taking. But clearly she doesn’t know we put 2 and 2 together several weeks ago. By the way, I also hear from YBF snitches on the scene that they were caught kissing when they thought no one was looking. And video of that should mysteriously appear online soon…
I thought Jenn was nearly engaged to a boyfriend she had for years??? Oh well.
Denise who?
Lisa Bonet will be starring on the new ABC series "Life on Mars" this fall... One question, where can I get a Gordon Gartrell shirt? Wait a minute-- you won't belive this.
Lawrence Fishburn on CSI?
Toni Braxton's new gig? I guess she's heart healthy now-- great!
Inside Down Low 8-5-08
Tuesday 08-05-2008 8:52am ET
In stores today
The Clipse presents: Re-Up Gang
NERD takes on the World
In an interview with Complex Magazine, Pharell, Chad and Shay discuss their latest CD "Seeing Sounds", the original Neptunes style, their take on fashion, and everything else NERD-y.
He's okay
A car accident in Mississippi has left Morgan Freeman with a broken arm, broken elbow and minor shoulder damage. But, his publicist says he's "in good spirits." Jaws of Life were needed to get Freeman out of the car, he was then airlifted to a hospital for emergency surgery. The vehicle he was in went off a road and flipped several times near his home in Mississippi. A Highway Patrol spokesman says "there's no indication that either alcohol or drugs were involved."
Still alive
Attention people despite whatever emails or text messages you have received-- Bernie Mac is not dead!!! He's still in the hospital being treated for pneumonia. His publicist says Mac's condition was unchanged yesterday. She released a statement Friday saying Mac is responding well to treatment and should be released soon.
|
|
© 2008