The Ultimate Beyonce Playlist for Glam Fitness

Whichever phase of Beyoncé’s diverse career is your favorite, you’ll find it represented here. In addition to her own chart-topping singles, this workout playlist features Bey singing with (then future) husband Jay-Z, tearing it up with Destiny’s Child, remixed for the dance floor by Dave Audé, and collaborating with Lady GaGa. In other words, you’ll go from warm-up to cool-down without skipping a single track!

Beyoncé & Jay-Z – Crazy in Love – 99 BPM

Destiny’s Child – Survivor – 81 BPM

Beyoncé – Run the World (Girls) – 127 BPM

Beyoncé – Countdown – 84 BPM

Destiny’s Child – Lose My Breath – 118 BPM

Beyoncé – Get Me Bodied (Extended Mix) – 98 BPM

Beyoncé – Single Ladies (Dave Audé Remix) – 127 BPM

Lady GaGa & Beyoncé – Telephone – 122 BPM

Destiny’s Child – Jumpin’, Jumpin’ – 89 BPM

Beyoncé, Bun B & Slim Thug – Check On It – 83 BPM

To find more workout songs, check out the free database at Run Hundred. You can browse by genre, tempo, and era to find the best songs to rock your workout.



11 Surprising Causes of Anxiety

“Awful situations aren’t the only things that make us walking balls of nerves. What we eat and drink can affect our moods and irritability levels as well. Here are a few causes of anxiety that you may not have thought were triggers. Once you’ve identified all the things that get you stressed out, you may finally be able to relax!” ~ by Ian Landau 


1. Food additives: Aspartame, food coloring, dyes
Many people report mood swings and anxiety after ingesting man-made sweeteners, like aspartame and high fructose corn syrup, food dyes (including Red #40 and Yellow #5) and flavorings like MSG. Direct links between artificial food additives and mood are still under investigation though they’ve been implicated as a cause of ADHD and autism in children. The fact is that dyes and artificial sweeteners are neurotoxins that can disrupt normal nervous system function, leading to increased symptoms of anxiety.

2. Over the counter drugs and supplements
Medicines that contain caffeine, including several headache and migraine relievers, some cough medicines, decongestants, asthma medications and weight-loss supplements that includes stimulants, can lead to increased heart rates and a spike in feelings of anxiety. Popular herbal remedies and supplements like St. John’s Wort, ginseng and kava kava may also cause or increase unease.

Food sensitivities
Symptoms of food sensitivity can range from digestive issues like stomach pain to difficulty breathing. While both of these problems can cause anxiety, there’s also increasing evidence that food sensitivities affect mood directly as well. Gluten, soy, dairy — even chocolate — can impact hormones levels and other key chemicals in the brain, upsetting the delicate balance needed to keep the body and mind in control of anxiousness.

4. Skipping meals
In our harried, stressful world, skipping a meal here and there is all too common. What’s more, many people who are anxious and stressed may feel they have no appetite or simply lack the desire to eat. But for most people used to regular meals, skipping meals causes a drop in the body’s blood sugar levels. If prolonged, this drop may lead to increased feelings of anxiety and irritability. Other anxiety-provoking effects of low blood sugar are dizziness, light-headedness, confusion and weakness.

 A 2009 study at Tufts University found a clear link between hydration and mood. The study found that student athletes who were just mildly dehydrated reported feeling angry, confused, tense and fatigued. Staying hydrated is essential to keeping the body’s physiological functions running smoothly, including speeding the healing process and removing toxins. Drinking enough water daily may be one of the easiest ways to help the body control its nerves.

5. Caffeine
Millions of people rely on a regular caffeine fix to jump start their day or to perk up when their energy nosedives. But too much is no good. “Caffeine-induced anxiety disorder” is actually a recognized condition found in The Diagnostic and Statistical Manual of Mental Disorders, the “bible” used by mental health experts throughout the United States. As most people are aware, too much caffeine can cause a racing heartbeat, which can trigger a panic attack. And while a little caffeine can improve one’s ability to focus, too much may increase nervousness and a host of anxiety symptoms, like sweating palms, ringing in the ears, even feelings of impending doom.

6/7/8. Cigarettes, drugs and alcohol
Relying on smoking, drinking or using drugs to feel calmer can backfire. Nicotine is a stimulant that studies have shown can raise blood pressure and heart rate. In addition, the carbon monoxide in cigarette smoke also may cause breathing problems that the body responds to as if it’s suffocating, increasing the likelihood of panic attacks. As for alcohol and drugs, people suffering from an anxiety disorder are two to three times more likely to abuse these than the general population, according to the Anxiety and Depression Association of America. Both alcohol and drugs can lead to panic attacks and their disruptive effect on the central nervous system limits the brain’s ability to calm the mind and body.

9. Nutrient deficiencies
Make sure you eat your vitamins! B complex, C and E vitamins play important roles in nervous system function, and B vitamins particularly affect mood and metabolism. Magnesium is known to help relieve stress, thus a deficiency in this mineral may lead to irritability and apathy. Selenium, an antioxidant essential to the efficient function of neurotransmitters in the brain, helps control mood. And according to a 2006 study, people with lower levels of omega-3 polyunsaturated fatty acids were also at increased risk of anxiety.

10. Age
As we age, we face multiple stresses that can bring on bouts of anxiety. Life events such as health changes, memory problems, the death of a spouse or even a seemingly happy change like retirement, can all be stress-provoking. The Geriatric Mental Health Foundation estimates that 10-to-20 percent of older adults suffer from anxiety, although many go untreated because they may not recognize the symptoms.

11. Negative thinking
Many therapists stress that persistent negative thinking really does have a harmful effect on our emotional well-being. Ever hear of automatic negative thoughts (or ANT’s)? These are quick, unconscious, off-the-cuff criticisms that the mind churns out when faced with stressful situations. “Why did I do that?” “Why am I so dumb?” and other negative self-criticisms wreak havoc on your emotional state. The good news is that a therapist can help you identify these ANT’s and reduce the power they have on your psyche.



English: An anxious person

A Healthy Diet to Beat Anxiety (

New Orleans Sangria

English: Red Wine Sangria with lemon, lime, ap...

Sangria NOLA Style

Ingredients: 2 750ml bottles red wine (Rioja, Merlot, Shiraz), 2 cups water, 2 cups sugar (raw), 2 star anise (optional), 4 navel oranges, 5 lemons, 5 limes, 3 (1 liter) bottles of citrus flavored sparkling water, 4 oz orange liqueur. For an extra kick add one cup of cognac or rum (NOLA Rum is perfect) or both.


  • Prepare simple syrup by mixing water, raw sugar, and star anise in a saucepan over medium heat. Stir constantly.
  • Once the sugar is dissolved remove from heat and let cool. Remove anise pods.
  • Juice the oranges, 4 lemons, and 4 limes (saving 1 lemon and 1 lime for garnish).
  • In a punchbowl add the two bottles of wine, simple syrup, orange/lemon/lime juice, orange liqueur, and citrus sparkling water.
  • Add the garnish slices of the last lemon and lime to the bowl and let sit overnight.

*For a real NOLA experience, place fruit (orange, apple, pineapple chunks, etc) in the bottom of your guests’ cups. Add ice and fill cup with sangria.




NOLA Red Wine Toddy

3 cups red wine
1/4 oz. whole cloves
1/2 oz. ginger
1/2 orange peel

Simmer all ingredients for 10 minutes. Strain and serve in a glass coffee cup.

South African Hot Toddy Recipe

hot toddy

South African Hot Toddy recipe from one of my new fav blogs!


  • 1 cup raw milk (or organic low temp pasteurized milk)
  • 1 Tbsp raw honey
  • 1/2 – 1 full jigger of whiskey (depending on your tolerance!)
  • 1/4 tsp cinnamon (optional)
  • 1/4 tsp turmeric (optional)


The basic recipe is to warm milk on medium heat until it is just scalded (foaming around the edges). Pour into a cup with the whiskey and honey and stir to combine. Her friend used this butter warmer to warm the milk and she just ordered one because it will be great for so many uses in the future including warming milk, butter and making sauces.

When she made this the second time she added cinnamon and turmeric to the milk because she pretty much adds them to everything! IShe loved the drink both ways so experiment and see which option you like better and comment here if you add any other spices that seem interesting to share with everyone!


i heart nola

So much exitement here this week! It’s Mardi Gras and the air is abuzz with music, laughing, and the bubbling of crowds. It’s also almsot superbowl and at that point it will be SO hectic here. I love that people come here to have a good time, to find out how art, music, love for life, and love for food mix in this place we call NOLA…and I hope everyone has safe revelry. Remember, be kind and have fun!