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Health & Nutrition

Now You Can Stop Blaming Your Period For A Bad Workout



During my research to write interesting and informative fitness/health pieces, I came across this gem that I couldn’t even duplicate if I tried. It’s what every woman wants to know. Can you really blame that lame workout on your period? and how can you maximize your workout when its that time of the month, whether you’re cramping or bloating. Muscle and Fitness Hers hit it on the nail with this article, it’s a little lengthy but worth the read. Here’s how you can adjust your training and nutrition regimen to match your cycle to reap the most benefits any time of the month. Find out how you can finally take control of your hormones. below;



The average woman’s cycle is 28 days, though some are shorter or longer than others. “Estrogen and testosterone levels are rising from rock bottom beginning on the first day of your period, so you’ll feel a bump in mood and energy,” says Mary Jane Minkin, M.D., clinical professor of obstetrics and gynecology at the Yale School of Medicine. “In general, the hormone estrogen makes you feel good, while testosterone boosts libido.”

● Fitness Fundamentals: “Your feel-good hormones are starting to kick in, so your energy levels will be a bit higher and your appetite slightly suppressed,” says Kim Oddo, a certified personal trainer, nutritionist, and owner of Body By O. Take advantage by dedicating a little more time to longer weight-training and cardio sessions.

● Nutrition Know-How: “You don’t want to do anything to elevate blood sugar levels and trigger cravings, so stick with foods that are lower on the glycemic index,” Oddo says. To tame a sweet tooth without sending glucose levels soaring, try having a cup of low-sugar, nondairy coconut (or goat’s milk) yogurt topped with berries. For something savory, go for roasted chicken with a baked yam.


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Alanis Morissette Admits Having Both Anorexia & Bulimia To Oprah


After struggling for years of bouts of anxiety and depression, a self described people pleaser and perfectionist Alanis Morissette said she suppressed her feelings of anger and despair soothing herself with eating disorders, addictions, work and love.

Alanis admits to Oprah in her recent appearance on Super Soul Sunday that she had a challenging time dealing with both her eating disorders aneroxia and bulimia (yes, you can have both at once). From those experiences she made a profound analogy and statement to Ms. Harpo saying it taught her that;

Women were and still are reduced to objects in a lot of ways, they are sexual pieces of meat to be direct about it. Why I love being percieved as the angry white female on the cover of Rollingstone was because well atleast I am not being percieved as just a sex piece of meat, that’s great…thats an angry woman, atleast a thinking woman. An angry woman is responding to whats going on in the culture around you. And eating disorders for me, food was such ana amazing way for me to calm my anxiety too.. it still is, food, work, and love addiction for a long time.

Now happily married, there was a time that only food seemed to comfort the pain of Alanis heart break. In 2008, Alanis split with then boyfriend Ryan Reynolds and gained what looked like 30 plus pounds or more. The following year she turned to working out and cut out processed and dairy foods, and even started on a vegan diet after reading Dr. Fuhrman’s book “Eat to live”.

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Journaling thru it all also seemed to help this musician, as  past entries can still be found on her blog on, which include snippets like this one making reference to her food related disorders;

‘Being kind toward my fragility in the face of a monolithic message of perfectionism and intolerance has not been an easy path – nor, I’m ashamed to say, a consistent one. Writing about it helps.’

Alanis has found a new sense of self after giving birth to her son. Even though she still has wounds from the past that she is working thru in therapy,  aneroxia and bulimia are no longer one of them.




September 30, 2014

Move over FroYo, Acai Berry Bowls are here!

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Move over Froyo! You have some healthy competition trying to take your place!

Acai (pronounced ah-sigh-EE) now comes in a bowl. Acai is a Brazilian berry that is filled with nutritious value, including tons of antioxidants. This “superfruit” when frozen can be turned in a pulp and blended with various fruits and cocounut soy or almond milk. Next, this thick creamy smoothie is then topped with your fave topping of choice, or should I say toppings. You can add some granola, strawberries, bananas or honey. An assortment of nuts, dried fruits (like coconut shavings.. mmmm) and powders can also be added to your bowl of healthy happiness.  If you love chocolate, adding goji berries or dates will give your taste buds a similar flavor they may not be able to distinguish the difference between.

Acai bowls can also be blended into smoothies or served as dessert in a cone. Whatever style you choose to acia berries in, whether it be a bowl, cup, smoothie, or cone. it’s a delicious and refreshing treat that is perfect for a healthy lifestyle. There are also acai Kosher and Vegan options to choose from.


My fave Acia bowl concoction include; Acai,bananas, strawberries, blueberries, coconut shavings, goji berries, and granola.


Next time your about to grab for the froyo or even parfait, try acai.

Who has had Acia before, do you like it or love it?


September 24, 2014

A Drink Your Liver Will Love “My Fit Cocktail”






I just came across an amazing store called My Fit Foods. It’s perfect for taking the guessing work out of trying to create healthy, portioned sized meals. No need to slave hours in the kitchen trying to food prep, this healthy food take out place has it all mapped out for you.

The store also gives samples of the foods, along with providing you with great additional information on what your eating . I came across this detox shot that has tons of benefits called My Fit Cocktail. It is recommended that you drink it as soon as you  wake up. The My Fit Food experts say that you can even ditch your 3 cups of coffee for the day because this shot alone will definitely get you going;


“When we wake up in the morning our bodies are acidic and dehydrated from 8 hours of repair and detoxification. A great way to jumpstart your energy and metabolism is to rehydrate with these all-natural juices that have nutrients to nourish all detox organs: intestines, gall bladder, liver, kidneys, and the lymphatic system.”


So what’s in this My Fit cocktail?

8 ounces water

4 ounces of My Fit Foods unsweetened cranberry juice

1 TB Bragg’s Apple Cider Vinegar

½ lemon freshly squeezed

1 oz. B-12 (optional)



Here is a complete breakdown of why you should indulge in this morning detox shot ritual;

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September 22, 2014

Laila Ali Becomes Chopped Champion & Shares A Healthy Recipe



Not only is she an undefeated champion in the ring, Laila Ali is now undefeated in the kitchen! Last week, this boxer took her gloves off, and got her hands dirty in the kitchen on Food Network’s cooking competition show “Choppped”.

A self taught cook, Laila has been throwing down in the kitchen longer than she has been in the ring. Laila started making meals at the age of 10, then at 18 she decided to become a boxer. Now at the age of 36 and her passion for cooking still strong, Laila is enrolled in culinary school and prepared to begin a new journey.

Knowing a thing or two about what is required to become a champ, she knew she not only  had to train with the best to the best, she learned she had to eat the best qualities of food to fuel her body to be able perform at her best.

Her main focus when cooking is incorporating a lot of  vegetables in her meals with 80% of vegetables and 20 percent of protein rule.  Realizing she isn’t in the ring burning a lot of calories like she use to, Laila has a low-carb eating regimen.


Maintaining a busy schedule, marriage to a retired NFL player, and a house full of kids, she says food prepping is key when trying to save time, sometimes prepping 4 days worth of food all at once, so its easier and faster to cook. She also cooks simple healthy meals that she uses only one pot or sauce pan. When eating out, she asks for steamed or grilled vegetables, and will cheat with her dessert.

Her motto, when it comes to treating herself;

 “If I am going to have my calories, I am going to have it in my dessert”.


Not one to participate in fad diets, Laila believes an average person can eat like an athlete and that, “It’s about making your mind up to do so.” If she had to choose between boxing or cooking, right now, she says it would be cooking. Her dream is to have her own cooking show.


Try out Laila Ali’s healthy Shrimp Avocado Grape Fruit Salad recipe below;

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August 13, 2014

Zosia Mamet Admits to Serious Eating Disorder

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In the September issue of Glamour, “Girls” star Zosia Mamet reveals she had and still deals with a serious eating disorder that has affected her whole life.

“I was told I was fat for the first time when I was eight.  I’m not fat; I’m never been fat.  But ever since then, there has been a monster in my brain that tells me I am – that convinces me my clothes don’t fit or that I’ve eating too much.”

The 26-year-old went on to say, “At times it has forced me to starves myself, to run extra miles, to abuse my body.”

It wasn’t until her dad made her get help that she realized her disease was affecting everyone, not just her.

“He came home one night from a party, took me by the shoulders, and said, ‘You’re not allowed to die’.  It was the first time I realized this wasn’t all about me.  I didn’t care if I died, but my family did.  That’s the thing about these kind of disorders: They’re consuming; they make you egocentric; they’re all you can see.”

Even though she has been to treatment, it is still a daily battle for her;

“Today I am at a healthy weight, though I realize that my obsession will always be with me in some way.”

For the full interview, make sure to check out Glamour’s September Issue on stands now.

Dr. OZ Dishes On What’s The Right Protein Bar For You

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Protein bars can often-times be glorified candy bars, so beware! Some of them can pack as much sugar and saturated fat than your favorite candy.  Dr. Oz comes to the rescue, and shares his protein bar rules and which maybe the right one for you!


Here are the rules when deciding on which protein bar to eat;

  1.  10g Protein or mote. 
  2.  Less than 15g if sugar.
  3.  Less than 4g saturated fat.
  4.  Under 350 calories.


Some protein bars don’t even contain protein! and others have more than your daily servings of sugar for the day. Make sure you are looking at the nutrition labels before you take a bite.

Now,  depending on what your goals are will determine which protein bar is right for you. Dr. OZ gives his advice on which one is right for you with 3 categories; Weight loss, energy, or just a snack.


Weight Loss;

If you are looking to lose weight, you will need some fiber in your bar of choice, to help you stay full longer without taking in a lot of calories. grams of fiber or more, and if you are not regular going to the bathroom, this will definitely help you out.

Quest bar – coconut 17g of fiber.

FiberOne – chocolate peanut butter, 9g of fiber.



Need a pick me up, or some energy before you go on your run, choose a protein bar that has 20g of carbs in it. Read more

Fallon Mercedes is a Celebrity Fitness Reporter.

She is a Certified Personal Trainer who has years of experience in Entertainment Reporting.

Putting her two passions together fitness and celebrity news, she created a unique concept, blog and show called “Fit With Fallon” that educates and inspires individuals to get fit in an entertaining and fun way.
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