The Wellness RN

Treat Your Tummy : Drink Fennel Tea

2012-11-05T20:42:00.000-08:00

So on my trip today to my local whole foods grocer, The Manna Grocery Store & Deli, in Tuscaloosa, I found something I have been studying recently and had been longing to try: Fennel Seeds to make Fennel Tea! The following is a brief overview of the fennel plant and its benefits to your health.

Fennel (Foeniculum vulgare) is a plant species in the genus Foeniculum. It is a hardy, herb, with yellow flowers and feathery leaves. It is indigenous to the shores of the Mediterranean but has become widely naturalized in many parts of the world, especially on dry soils near the sea-coast and on riverbanks. It is a highly aromatic and flavorful herb with culinary and medicinal uses (Wikipedia).

The plant has a licorice-flavor, and is a member of the parsley family. One benefit to fennel is that one cup contains almost 20 percent of your recommended daily value of vitamin C. Most fennel available in American markets is grown in California. The type you'll find, called Florence, or bulb, fennel has a bulbous base, with stalks like celery, and feathery leaves. Like celery, the entire plant is edible. The crisp and slightly sweet bulb is especially delicious served raw in salads or if braised, sautéed, roasted, or grilled, the bulb mellows and softens with cooking. When picking fennel look for bulbs that are small, white, heavy, firm, and free of cracks, browning, or moist areas. The stalks should be crisp, with feathery, bright-green fronds. Wrapped in plastic, fennel keeps for just a few days in the refrigerator; the flavor fades as it dries out. Use fennel stalks in anything you would use celery in, such as soups and stews, or even as a "bed" for roasted chicken or meats. The fronds can be used as a garnish, or chopped and cooked in sauces, making sure to add it late into the cooking process so not to dilute the natural flavor of the plant (Dicovering Fennel).

Fennel seeds, however, don't come from bulb fennel but from common, or wild, fennel. The seeds are slightly nutty, with the expected licorice flavor, and are widely used in sausages, stews, soups, and curries. Another common use of the fennel seed is to make a delicious, and very beneficial tea (enjoying a cup as I type this!). Just a teaspoon of fennel seeds in a tea strainer, steeped for approximately 10 minutes can do a host of great benefits for the entire body, especially your tummy!

The list of medicinal benefits and uses of fennel and fennel tea are as follows:

helps to reset taste buds to reduce cravings between meals (weight management)
boosts digestion, facilitating nutrient absorption, and reducing fat storage in the body (weight management)
the essential oils and aromatic licorice flavor in fennel seeds may help improve breath
can help manage the symptoms of Irritable Bowel Syndrome (IBS) by soothing the gastrointestinal track releiving gas and bloating
has been used to relieve symptoms of colic in infants
can help stimulare milk production in lactating moms
has the same effect as estrogen on the body and helps alleviate premenstrual cramps as well as menopausal symptoms helping to jump-start a shrinking libido
immunity support due to high concentration of Vitamin C, and Vitamin B3, manganese, potassium, calcium, iron, and magnesium
high in antibacterial agents, such as Vitamin C, which can help reduce viruses and bacteria infections
high in fiber, which can help reduce cholesterol, thus reducing risk of heart disease
high in potassium, which can help reduce blood pressure, thus reducing risk of heart attack and stroke
contains high levels of alpha-pinen, an organic compound found in the essential oils of the fennel plant, which can act as an expectorant for those suffering from the common cold
steam from boiling the leaves or drinking fennel tea has also been found to help alleviate symptoms of asthma and bronchitis
a organic compound found in the essential oil of fennel, called anethole, has also been found to reduce inflammation, making fennel good for individuals with arthritis

(WHFoods)

Fennel seeds can be purchased at your local organic, natural, or whole food grocer or farmer's market. Holding my cup of fennel tea in the air, here's a *virtual toast* to your health! Cheers! Happy sipping! :-)

Try Almonds: Slim Down Your Milk

2012-10-01T08:32:00.002-07:00

Try Almonds: Slim Down Your Milk

By a show of "virtual" hands, how many of you are still drinking some form of dairy milk? Whether it be whole milk, 2%, 1%, or skim milk...you may want to consider putting your "milk" consumption on a diet.

Many consumers today are looking to lose weight, and still maintain a healthy balance of vital nutrients, such as calcium and other vitamins and minerals, in their daily diets. However, some items we have been taught over the years to be healthy for us could stand to go on a diet as well, starting with our milk.

Almond milk is a great alternative to those who love to drink milk, but want or need to trim the fat, cholesterol, and calories in their daily diets, and is a staple for the vegan lifestyle because its plant-based milk and non-dairy.

Some of the benefits of almond milk in comparison to your favorite dairy milks include:

50% more calcium than dairy millk per serving
60 sensible calories per cup, versus 100 calories per cup of 1% dairy milk
50% daily value of the antioxidant vitamin E per serving, while dairy has 0
Absolutely no cholesterol or saturated fat, unlike dairy milk
Dairy-free, lactose-free, and soy-free for those who need to remain allergen-free or practice a vegan lifestyle
It taste great and good for you at the same time

Source: Silk Pure Almond Milk

Almond milk can be used in the same manner as your favorite dairy milk and beyond. It goes wherever milk used to go, in your cereal, baking recipes, or even in a refreshing chilled glass, and because of its high content of the antioxidant Vitamin E, almond milk has also been used in the formulation of skin and beauty products. Talk about a nutrient that's good for you from the inside-out!

So this simple switch will not have you missing a beat in your daily routine and your body and weight loss goals will thank you in the long run. Here's to your health...with a tall glass of Almond Milk! *Cheers*

Cooking Vegan

2012-09-11T18:57:00.000-07:00

Quinoa-Veggie Bowl~by Candice

Cooking Vegan is not as difficult as some may think, just stick to the basics. Pick out a few simple ingredients, mix and match and make them compliment each other and 'wha-la' a healthy, nutritous vegan meal in just minutes a day.

The dish above, is simply made with what I like to call the 'super-grain' quinoa (pronounced 'keen-wah'), that's actually a seed that's high in fiber and protein, and can be used similar to rice (see previous blog). You can find this seed-grain in most supermarkets in your organic-whole foods section. Be careful, if you find quinoa packaged in a box labeled with 'flavors". Do not follow the box instructions for cooking. Instead remove only the part of the packaging with the actual seeds and cook them solo. The 'flavors' labeled on the outside of the box is typically a seasoning packet (similar to what you may have seen with other boxed grains) and is usually loaded with sodium (salt) and other ingredients you probably cannot pronounce, which in turn can ruin your dieting goals, cause you to hold excess water, and raise your blood pressure.

Simply place the seeds in a pot of boiling water, similar to the above photo. Let boil for up to 12-15 minutes and add any variety of chopped veggies. I simply just added red onions, one of my (B.O.M.'s), which I will discuss in a later post. For an added hint of flavor, you can also add a high fiber, gluten free scoop of hummus.

Eating healthy doesn't have to be difficult, you just have to be a little creative! Bon appetit!

Super"grain": Quinoa to the Rescue

2012-09-03T19:06:00.000-07:00

Supergrain: Quinoa (Keen-wah) to the Rescue

Quinoa (Keen-wah): The SUPER "GRAIN"

A great little superfood that's all the rave these days is quinoa (keen-wah). Its a naturally gluten free, high fiber, high protein whole grain, you can't get any more SUPER than that when it comes to nutrition!

Other beneficial components to this super "grain" are that it is high in essential vitamins and minerals, such as calcium, iron, phosphorous, B vitamins, and vitamin E. Unlike other grains, aside from being a high quality protein source, quinoa is low in carbohydrates and high in unsaturated (healthy) fats.

Quinoa is an ancient food staple of the Incas, and was fondly referred to as "The Mother Grain." Its an ivory-colored, tiny, bead-shaped grain, that's actually a seed. Its flavor is delicate, almost bland, and has been compared to couscous or rice and can be used in any dish suitable for rice.

Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy and have a delicate, somewhat nutty flavor. Quinoa is actually the seed of a plant that is closely related to beets, chard and spinach. These seeds are not only very rich in amino acid and nutritious, but also very delicious.

The best parts about this seed-grain is that the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is the amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, it also includes the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, which make this "grain" especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa is not only healthy, but "colorful." The most popular type of quinoa is a transparent yellow color, and it also comes in other varieties such as orange, pink, red, purple or black. Unfortunately is is often difficult to find quinoa in the marketplace, but the leaves of the quinoa plant are also edible and equally as nutritious, with a taste similar to its green-leafed relatives, spinach, chard and beets.

Foods you can prepare with quinoa include combining cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander, season to taste and enjoy a south-of-the-border inspired salad. You can also add nuts and fruits to cooked quinoa and serve as a breakfast cereal. Use noodles made from quinoa to put a spin on your favorite pasta dishes. Other uses of quinoa include using the sprouts in salads and sandwiches like alfalfa sprouts. Quinoa can be added to your favorite vegetable soups and ground quinoa flour can be added to cookie or muffin recipes. Quinoa is also great to use in tabouli ( a traditional Middle Eastern dish), as a delicious (and wheat-free) substitute for the bulgar wheat with which this dish is usually made.

Lastly, an easy way to quickly begin adding quinoa to your daily diet is with the new Arbonne Essentials Nutrition Bars. These great new nutrition bars are made with non-other than our super "grain" quinoa. Made with nutrient-rich quinoa and 9 grams of pea and rice protein, more digestible than soy or whey, the bar satisfies hunger faster and supports metabolism to help you acheive your weight loss and weight management goals. To order these bars and other awesome Arbonne Essentials nutrition products CLICK HERE!

Arbonne Essentials Nutrition Bar (Chocolate)

9 Things to Look for in a Quality Weight Loss Program

2012-08-13T21:25:00.004-07:00

9 Things to Look for in a Quality Weight Loss Program

1. Safety: Can't stress this enough, according to the American Council on Exercise (ACE), a sound weight-loss program will encourage you to check with your healthcare provider before you get started. This meeting allows your provider a chance to offer any special precautions or guidelines based on your health status and should include a screening to assess your readiness for exercise.

Example: Before hiring a personal trainer, wellness coach, or taking a group exercise class talk with your physician about any activity restrictions you should be aware of and also make your trainer aware of as well.

2. Credibility: For best results, the program should have credentialed providers such as registered dietitians, certified fitness professionals, certified wellness coaches, behavioral health specialists (licensed psychologists or counselors) and such licensed medical professionals as physicians and registered nurses.

Candice "The Wellness RN" - Registered Nurse | Fitness Pro | Wellness Coach

Contact me: candicehubbard@gmail.com

Example: Pretty self-explanatory, only a licensed health and fitness professional may give nutritional advice within the educational scope of practice. Don't accept any nutrition advice from anyone selling a program with no prior health, nutrionals, and fitness background. They are operating outside of their scope of practice. A bank teller cannot prescribed or sell a weight loss plan to you. They are not properly educated nor licesened to do so.

3. Flexibility. Programs that demand adherence to a rigid diet or exercise plan set you up for failure. Look instead for programs that integrate your food and physical activity preferences. For long-term success, you‘ll need to adopt lifestyle changes you can live with.

Example: A diet - eliminates and restricts, whereas a weight loss, meal plan or nutrtion plan - supplements, or fulfills you as you obtain results. Proper monitoring of intake and output and finding the proper balance that works for your body is the key.

4. Realistic outcomes. “Lose 20 pounds in 1 week” may catch your eye, but the truth is that permanent weight loss happens slowly. Most experts recommend a weight loss rate of ½ pound up to a maximum 2 pounds per week for lasting results. Ask to see program outcomes data regarding average amount of weight lost and long-term follow-up results. If no data is available, or they won’t share it, consider it a red flag.

Example: Success Stories: they sound good, but are they real? Unless you are able to interview a live person actually working through the program, and check data of actual results, beware. Yes, everyBODY is different and have different metabolic needs to obtain the same results, but you must do your research. Don't always believe everything someone says, they are simple marketing what they want you to buy.

5. Self-monitoring. One study found that people who kept a daily food log lost twice as much weight as those who didn’t. Writing down what you’re eating keeps you accountable and makes you think twice about going back for seconds. Keeping an exercise record can be extremely motivating as you review your progress and see how far you’ve come. And regular weighing, whether daily or weekly, has been linked to greater amounts of moderate weight loss and less weight regain.

Example: Journal, Journal, Journal! If you don't know where you started, then how can you know where you are going? Keeping track of progress and pitfalls in a weight loss program is paramount to lasting success. It keeps you accountable for your role in the process as well as helps pinpoint areas in need of improvement.

6.Sensible nutrition. Avoid programs that eliminate entire food categories, such as fruit, grains, or fats. According to the American Dietetic Association, all foods fit in a healthy diet. Plans that advocate special combinations of foods, certain foods in unlimited quantities, or are too restrictive, don’t work.

Arbonne Vegan Protein Shakes: 20g Protein, 20 essential vitamins & minerals, & cholesterol,gluten, & lactose free

Example: "Meal replacement shakes": check the content, supplemental shakes are okay as long as they provide a balanced set of nutrients and you are balancing your intake with regular meals that provide an assortment of healthy food choices.

7. Regular exercise. Getting active and staying active is the cornerstone to maintaining a healthy body weight. Exercise optimizes conditions in the brain for enhanced learning and decision-making. That’s extra brainpower to help you adopt healthier habits and to keep you on track. It’s also a great mood-elevator, boosts metabolism and can help counteract emotional eating. A weight loss program should encourage you to find ways to make physical activity a part of your everyday life.

Work your brain & your body!

Example: Beware of diets that make false claims of minimal to no physical activity required to lose weight. Not the case. Weight management in its most basic form is about intake and output. Without proper nutrition the body will not function properly, without phycial exercise the body is unable to rid itself of any excess wastes, fats, etc. that it no longer needs to maintain a healthy internal balance, plus you deprive your body of the other physical and emotional benefits of physical activity.

8. Cognitive changes. Learning to think in new ways is essential for long-term success. A reputable program will help you replace faulty thinking patterns with positive, productive ways of thinking that support your health goals.

Example: Replace “I’ll never lose weight” with “I’m learning how to better manage obstacles to healthy eating, and I’m making better choices every day.”

9. Believable claims and no pressure. Walk away from any program that pressures you to buy special foods, supplements, pills, or gadgets or promises a quick fix. There are no magic pills to “melt your fat away.” Sustainable weight loss requires a significant effort and a sensible approach, and with the right support, expertise, and guidance, you can make it happen.

Example: Sit down with a Health & Fitness professional or Wellness Coach, come up with a plan that works best for you and your lifestyle.

Currently I am accepting clients for Fall/Winter 2012-2013!

Registration deadline is Sept. 1, 2012

Candice "The Wellness RN" - Registered Nurse | Fitness Pro | Wellness Coach

Contact me: candicehubbard@gmail.com

~My Z-Life♥Zumba® Fitness~.

2012-07-19T07:16:00.004-07:00

~My Z-Life♥Zumba® Fitness~.

My Z-Life began over three years ago in 2009 in a small Alabama town called Pelham. I was a member of a small ladies only fitness center during that time.I discovered Zumba while working out in a spin class and looking across the room and noticed at a slim woman in a sports bra and baggy pants hopping, skipping, and "flying" back and forth across the aerobics room. All the way from the spin room I could hear the loud music and the sound of people having fun. I later inquired of the gym owner "what was going on in that room"? She promptly replied that it was the Zumba class and that I should try it one day.

My B1 Instructor Certification workshop with Jani Roberts in 2009 in Pensacola, FL

Teaching my very first class at QuickFit of Pelham, AL in summer 2009

Well the rest is history, I absolutely love working out and dancing, its like my therapy. When I dance I'm free, nothing matters when I dance but that very momment in that song that makes you feel as though you can do anything. Upon several visits to my very first Zumba classes, I was hooked. I researched how to become certified at the encouragement of the instructor as I was one of her "bold students" that was always front row and knew the choreo to every song she played, even on days she would have a 'brain fart' and forget the first move, I'd be the one to help keep the class going!

Interveiw for the Birmingham Times in 2009

Dance for me is self-expresssion and Zumba gave me a fun way to do just that outside of my day job, a way to express myself and still help others. As a Registered Nurse a lot of time I'm able to help others, but dare not express myself freely, less I wanted to get in trouble. LOL!

Performing at the Zumba Half-time show for the Atlanta Hawks - 2010

Grand Opening of my first dance-fitness studio: Bailamos Studios-ATL in 2011

My Zumba adventures have taken me far, from performances with the Atlanta Hawks to teaching classes at beachside resorts and marinas, I've even been interviewed by local newspapers in my home state of Alabama and owned my own studio in Atlanta, GA where I taught Zumba on a regular basis for a year, so I know there is more in store for my Zumba and fitness career.

Teaching class at my dance-fitness studio -2012

Recently, due to traveling with my nursing job, I have been blessed with the opportunity to work in St. Thomas, USVI! Since being on the island, I have met some of the most welcoming and friendly ZIN's to date, with the exception of my ZIN's in Birmingham, AL where my Zumba career began! While in St. Thomas, I have taught classes at beautiful venues such as beachside resorts and even marinas. Talk about feeling like a celebrity and "living the life."

Team teaching with V.I. ZIN's in St. Thomas on the Marina-2012

People truly love Zumba and I am just honored that I teach a program that brings so much joy to the lives of perfect strangers from all over the world. I've made connections with instructors from all parts of the world from Lebanon to the V.I. and everywhere in between, through my facebook group I lauched for ZIN's all over the globe to come together and network, share ideas, and just have fun!

I'm currently gearing up for our Annual Instructor Convention in Orlando, FL this August! In my three years as a ZIN this will be my first time making the journey to Convention! I am super excited and I am looking forward to an experience of a lifetime! Stay tuned for more updates soon!

*BEIJOS*

Diabetes Treatment Plans

2012-07-15T05:46:00.000-07:00

Diabetes Treatment Plans

Original Written: Jul 29, 2010 | By Candice Hubbard

Past Published work on Livestrong.com

Original Article Link: http://www.livestrong.com/article/188242-diabetes-treatment-plans/

Diabetes mellitus, or diabetes, is a group of diseases characterized by high blood glucose levels that result from defects in the body's ability to produce and/or use a hormone called insulin. There are several types of diabetes and each one is characterized by the way that insulin is produced and/or used by the body. Treatment plans for treating diabetes vary by type and usually include a combination of diet modification, medication management and adequate amounts of physical activity.

Diet Modification

According to the National Library of Medicine, healthy eating helps to reduce blood glucose, excess sugar in the blood. It is a critical part of managing diabetes because controlling blood glucose can prevent the complications of diabetes. Meal plans should be flexible and take an individual's lifestyle and other health needs into consideration. A registered dietitian can assist in designing the proper meal plan for an individual with diabetes. Considerations that should be taken into account include limiting sweets, eating often, limiting how many carbohydrates are consumed, eating lots of whole-grain foods, fruits and vegetables, eating less fat, and limiting the use of alcohol

Physical Activity

Regular exercise can help the body respond to insulin. According to Life Clinic and the American Diabetes Association, exercise lowers blood glucose and modifies the amount and type of medication needed to treat diabetes. Exercise has many benefits for diabetics. Exercise burns calories for weight loss, improves circulation to prevent diabetic complications and reduces stress that can cause glucose levels to increase.

Medication Management

Medications for diabetes are available in various classes. Each class contains one or more specific drugs. These drugs can either be taken orally or injected. Each work in different ways to help lower blood glucose. According to studies conducted by Mayo clinic, stimulation of the pancreas to produce and release more insulin is one method of action of diabetes medications. Other actions of diabetes medications include; inhibiting the production and release, blocking the action of stomach enzymes that break down carbohydrates into glucose, or by making body tissue more sensitive to the affects of insulin.

Insulin Administration

Insulin for injection is obtained from pork pancreas or is made chemically identical to human insulin. According to the American Diabetes Association, an insulin regimen is often required in the treatment of gestational diabetes and diabetes associated with certain conditions, such as insulin-resistance. In all cases, insulin dosages are individualized and balanced with diet modification and exercise.

References

American Diabetes Association: Diabetes Basics

National Library of Medicine: Diabetic Diet

LifeClinic Personal Health Management: Glucose Control--Exercise

MayoClinic: Diabetes Treatment: Medications for Type 2 Diabetes

American Diabetes Association: Diabetes Care--Insulin Administration

Preferred Protein : Eat Your Peas

2012-05-06T22:53:00.000-07:00

Eat Your Peas....

Pea protein is one of the most easily digested forms of protein available today. A method of adding this to your daily diet that I personally have found helpful is Arbonne's(R) Protein ready to drink shakes and shake mix powder. These shake mixes are jam packed with this protein, and incorporate it into a comprehensive protien blend called the Arbonne(R) Protein Matrix Blend, a Vegan Protein Blend which includes the following: pea protein isolate, cranberry protein, and rice protein. To account for 20 grams of Protein per serving!

Other Key natural ingredients your body needs that can be found in this shake mix are as follows:

1. Coenzyme Q10: An essential cofactor for energy production
2. Alfalfa: Which is loaded with vitamins A, C,E, and K as well as numerous trace minerals
3. Ginseng: Known to help reduce stress and increase energy.
4. Flax seed: To help support general health.

To find these protein mixes and others similar products visit: www.candicehubbard.myarbonne.com

The Capoeirista....

2012-04-03T20:18:00.000-07:00

What is Capoeira?

Capoeira: is an Afro-Brazilian martial art that combines elements of dance and music. It was created in Brazil mainly by descendants of African slaves with Brazilian native influences, probably beginning in the 16th century. It is known by quick and complex moves, using mainly power, speed, and leverage for leg sweeps.

My Capoeira Journey:

My journey into the world of Capoeira began in August of 2011, when I was invited by a friend to a workshop. The culture and history of the martial art instantly grabbed my attention, not to mention the dance aspect of it was directly in sync with one of my number one passions....DANCE! Once I found the time in my schedule to attend regular classes for training in December of 2011, I was instantly hooked!

My Capoeira Journey is on-going and never-ending, to me it's only just begun! For the love of the game! Dance-Fight-Play! Muito Axe!

The Capoeirista....

Introduction to The Wellness RN

2012-04-03T19:52:00.000-07:00

Good Day Healthy People,

Just an introductory post about what you can expect from following this blog. You can expect to find information on Wellness!

What exactly is "Wellness" you may ask. Well here's the definition -

Wellness: a healthy balance of the mind, body and spirit that results in an overall feeling of well-being.

Wellness includes mental health, physical health, and spiritual health. In summation total body wellness is total body health! I will be posting on topics related to all three areas, feel free to post or email me questions related to those topics and I will answer them via a new blog posting.

A little about me - My Bio:

"Based in Alabama, Candice Hubbard has been teaching Zumba® Fitness professionally since 2009. A native of Tuscaloosa, AL (RTR), she has also been a full-time registered nurse since 2005, and currently holds licensure in 5 states and 1 U.S. Territory. Hubbard holds a Bachelor of Science in nursing from the University of South Alabama, and she is also a member of Delta Sigma Theta Sorority, Inc.

Hubbard is passionate ...about helping others meet their health and fitness goals. Hubbard demonstrates this passion not only as a professional nurse and fitness instructor, but also as a freelance contributing writer with Demand Media Studios. Hubbard has been publishing articles on cardiovascular health, renal disease, diabetes prevention and management, as well as preventative medicine and nursing for Livestrong.com since 2010.

Hubbard is also the owner/ founder of Z205 Productions,a mobile dance-fitness production company. Hubbard is available for private and semi-private Zumba Fitness classes as well as fitness parties, concerts, fundraisers, and special events and presentations as her busy schedule allows.

Along with her nursing and fitness career, Hubbard is also wellness coach and advocate for balanced nutrition and weight management through proper meal planning, and the American College of Sports Medicine's concept that 'Exercise is Medicine'. She is also a student of the Afro-Brazilian martial art Capoeira and studies and performs the Brazilian dance style of Samba and the Mediteranean forms of Bellydancing!"

Entrepreneur | Registered Nurse | Fitness Pro | Wellness Coach | Actress | Dancer | Choreographer | Writer | Capoeirista | Sambanista = Candice 'The Wellness RN' Hubbard!

You can also follow me on:

Facebook

Twitter