How Selecting the Right Rewards Won't Leave you Feeling Guilty

Setting goals and milestones are a perfect way to stay motivated when it comes to fitness. They can help you gauge your progress and plot the path to your ultimate goal. They're also opportunities for celebration. Each new milestone represents another step closer.

Add a reward at those milestones and you can increase your motivation. However, you need to be careful because the wrong reward can leave you feeling guilty and can end up working against you. When deciding on a reward it's important to select something appropriate and in-line with your objective.

For example, a weekend in Vegas would not be a great reward for someone who's working to beat a gambling problem. So why do so many people select food as a reward for achieving weight loss goals?

How many times have we heard someone say they're going out for a big dinner to celebrate their weight loss? Why is it so common to use food as a reward?

Moods and Foods

For many, this idea of food as a reward goes all the way back to childhood. Many parents use food as a reward or consequence and it can interfere with the development of healthy eating habits at an early age. It also can set the stage for an association between certain moods and certain foods.

According to University of Rochester Medical Center

"...Offering otherwise off-limits food as a reward or special treat is also confusing. Children hear that they're supposed to enjoy foods that are good for them and avoid foods with little nutritional value. Being told that they can indulge in foods that are bad for them as a reward for doing something good sends a mixed message. They may also start associating unhealthy foods with certain moods—when you feel good about yourself, for instance, it's okay to reach for a sweet."

To compound things we have cake when we celebrate, ice cream when we win the game and an ice cream when we lose (just to make use feel better). It's no wonder so many people think of food as a reward.

Don't get me wrong, I like cake and I have nothing against food but if you're goal is to achieve a higher level of fitness or to lose weight there are other options that may be just as motivational.

Better Options

Here are some other ideas for patting yourself on the back when you reach a new milestone.

• Buy some new clothes;


• Get some new workout gear;


• Buy some new sneakers;


• Take a vacation;


• Go do something fun like skiing, or a white water rafting trip;


• Get a massage;


• Go to a spa;


• Go see a movie, concert or play;

Conclusion

Whatever you decide, reward yourself with something you can feel good about. You've worked hard and your reward should reinforce that effort not leave you feeling guilty.

How do you reward yourself for fitness success? Leave a comment below!

Achieve a Healthy Lifestyle with Essential Vitamins

Essential Vitamins, A Healthy Lifestyle

Vitamins are among the most vital nutrients needed in the body. Vitamins come in different categories, but not all of them are overly vital in the body. A balanced diet must contain a good supply of protein, carbohydrates, fats and vitamins.

What are vitamins?

A set of substances and compounds that are needed for appropriate cell growth, function and development. They play a huge role in the body, which is why they are necessary. There are thirteen essential vitamins must be provided in the body for proper functioning. They are called essential because of the fact that your body is unable to create them in sufficient quantities and must get them from external sources.

Categories of vitamins

The essential vitamins are grouped into two categories;

• Fat-soluble vitamins. These are stored in the fatty tissues of the body. There are four types of fat-soluble vitamins, Vitamin A, Vitamin D, Vitamin E, and Vitamin K.

• Water-soluble vitamins. Water-soluble vitamins must be used immediately upon digestion and absorption. Any water-soluble vitamin that is left in the body will be eliminated when you pass water. Vitamin B12 is the only exception and can be stored in the body, in the liver, for years.

Water soluble vitamins need to be eaten daily, while fat soluble can be taken 2-3 times per week.

Types of Vitamins and their functions

Each vitamin has a specific job in the body. When there is not enough supply of vitamins there will be a vitamin deficiency that can lead to some health disorders. Some of the best sources of vitamins include beans, vegetables, fruits, whole grains, fortified dairy foods, and lentils. Inadequate supply of such foods can lead to some health disorders like cancer and heart disease. Also, it can lead to osteoporosis or poor bone health. That said, here are the essential vitamins, along with their functions;

Informational source: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins.aspx

• Vitamin A forms and sustains healthy bones, teeth, skin, mucous membrane and soft tissues. Some great sources include liver, egg yolk, fish, and beef. Vitamin A has a safe upper limit, and can be stored in the liver for a long time. Supplementation of Vit A should be undertaken carefully. Too much Vit A can be lethal, in fact ingestion of a polar bears liver would be a fatal dose. However, provided that you maintain a healthy, balanced diet devoid of polar bear livers, levels of Vit A in your body will remain safe.


• Vitamin B6 also goes by the name pyridoxine, it helps in the synthesis of red blood cells and the sustenance of brain function. It is also used along with proteins in the body. An excess supply of proteins can limit the levels of vitamin B6 in the body. It is abundant in nuts, seeds, poultry and fish. Also found in high doses in lean beef and offal meats, such as chicken/turkey liver and beef kidneys


• Vitamin B12 is vital in the body’s metabolism, it helps in the synthesis of red blood cells and maintaining brain functions. The best places to find B12 are dairy and meat. Vegans may need to supplement this vitamin as there are only small amounts found in vegetables and grains. Absorption of B12 often declines as we age, so older people may also need to eat B12 fortified food or take additional supplements.


• Vitamin C, sometimes known as ascorbic acid, and is considered an antioxidant that boosts the health of the gums and teeth. Probably the most well-known vitamin. Vitamin C also helps in the absorption of iron, the maintenance of healthy tissues in the body, and it encourages faster healing of wounds. Sources include Broccoli, tomatoes, potatoes, cabbage, spinach and strawberries. Most people will reach for a glass of orange juice for a Vit C boost, but are surprised to learn that the humble bell pepper contains around twice as much. Adding bell peppers is fairly easy to most meals in any style of cuisine.


• Vitamin D. Called the sunshine vitamin as it is produced by the body upon exposure to sunlight. It doesn’t need to be many hours in the sun. Rather, exposure of ten to fifteen minutes, three times a week will help to supply the needed amount of Vitamin D in the body.


• Vitamin D helps in the absorption of calcium, which is required for developing and maintaining strong bones and teeth. The vitamin also helps in the proper maintenance of phosphorus and calcium levels in the blood. Sources include egg yolks, meat and fish. Red salmon is an especially good source though most fish contain a good amount. Alternatively, plenty of foods can be fortified with Vit D, such as milk and cereals. However, it is difficult to get sufficient Vit D from food alone, so it is recommended to spend as much time outdoors as possible, especially if you live in a colder climate with fewer sunlight hours. Vitamin D deficiency has been links with physical and emotional disorders including cancer and depression. SAD, or seasonal affective disordercan be treated with exposure to sunlight.


• Vitamin E or tocopherol is an antioxidant, it helps with the synthesis of the red blood cells and the proper functioning of Vitamin K in the body. Sources include seed and nuts, mango and papaya, dark green vegetables, avocado, and oils. It is very easy to get sufficient amounts of Vitamin E from food alone; a quarter cup of nuts or seeds almost fulfils the daily requirements for most healthy people


• Vitamin K. Although not strictly speaking an essential vitamin as it is in part made by bacteria in the intestinal system it is included as it is necessary to blood function. This vitamin makes the blood clot; it is believed to assist development of healthy bones. Sources include cabbage, cauliflower, dark leafy vegetables, eggs, fish, beef, and cereals.


• Niacin. Referred to as B3, it helps in the maintenance of healthy nerves and skin. Also, this vitamin helps to limit the cholesterol in the body. Examples include mushrooms, lean meat, fish, eggs, avocados, and legumes.


• Biotin. This vitamin is vital in the metabolism of carbohydrates and proteins. Also, it helps in the production of cholesterol and hormones. Sources include chocolate, egg yolk, cereals, yeast, pork, and nuts.


• Folate. This vitamin will work along with vitamin B12 to promote the synthesis of the red blood cells. It is also required for the formation of DNA that will control the growth of tissue and functions of the cells. When a woman is pregnant, she is recommended to have a good supply of folate. Inadequate supply of the vitamin can lead to birth defects, like spina bifida. Sources include beets, broccoli, dried beans and green vegetables.


• Riboflavin or B2 works along with other B vitamins to promotes the synthesis of the red blood cells and the growth of the body. Found in a wide variety of meat and vegetables


• Thiamine, also known as Vitamin B1 helps with the conversion of carbohydrates into energy. During pregnancy and the lactation period, the body must have an adequate supply of carbohydrates. Sources include eggs, lean meats, nuts, peas and sprouts, and organ meats.


• Pantothenic acid. This is a vitamin that is good for the food metabolism and also, it helps in the hormones and cholesterol production. Sources include eggs, legumes, leafy green veg, avocado, mushrooms, poultry, and milk.

Recommendations

Age and gender will determine the amount of vitamins that one needs to consume for perfect nutrition, it is highly advised to take foods in balanced portions. Varying the intakes of meat, fish and vegetables at each meal, and supplementing with nuts, seeds and dairy will cover the majority of your vitamins.

As a rule of thumb, it is advised to weigh your food for a while until you get the idea of correct portion sizes. However, you can get approximate measures by visual comparison. Meats and fish should be in portions around the size of a deck of cards or the palm of your hand. Vegetables should be in a measure about the size of your fist. Nuts, cheese and seeds can be added in portions close to the size of a pair of dice or your thumb. When selecting vegetables choose a wide selection by color. Eat the rainbow, as it were to include as many types as possible. This will aid in getting a balance of nutrients and also with the pleasure of eating as better looking food simply tastes better.

Providing that there is no medical reason, such as illness, age or pregnancy this simple system will enable even the busiest and picky eaters to get their recommended daily intake of vitamins without supplementation. Should a medical professional advise taking additional vitamins in tablet or injection form then eating a full varied diet will assist in those efforts.

About The Author

Alex Morgan – Currently studying in Dublin, Alex is a career writer, by choice! Versed in a number of subjects he mainly specialises in tech,education, health and fitness and gaming; of the video variety. He posts on a number of blogs and websites and harbours desires to begin a great novel, but struggles creating character names - Look for the epic fantasy "Tom the Barbarian" on shelves soon.

He can often be found on twitter under the handle @Al_Exical. He finds it comforting to talk about himself in the third person.

 

Product Review: PB2 Powdered Peanut Butter

Powdered Peanut Butter

I didn’t enjoy peanut butter until I was in college. One day I happened to try some my mother always kept in the “random stuff” cupboard, and I enjoyed it. In fact I enjoyed an entire jar at one time—on multiple occasions. Where was this creamy delicacy all my life? Then what happened next was inevitable: I had to cut myself off from peanut butter. I was out of control.

Years passed after my ill-fated love affair with peanut butter. Suddenly it’s 2015, and I’m changing my diet to make healthy lifestyle changes. Peanut butter is often listed as an ingredient in healthy snacks but I could never bring myself to buy it. I knew what may happen. As much as it’s a healthy option, my lack of self-control would be an issue.

I told a friend of mine about my dilemma, and she recommended trying Bell Plantation’s PB2 Powdered Peanut Butter. Now when she said powdered, I was pretty much disgusted. It just sounded gross. I remembered my mother bought a jar of it a few years ago and said how good it was. I wasn’t convinced until I learned that a serving of PB2 was 2 tablespoons, which amounted to all of 45 calories. I wanted to try it.

For the past six weeks, I’ve been enjoying PB2. It’s delicious and healthy and often times, those two are pretty hard to find in the same food.

PB2 Powdered Peanut Butter

Here are some things you should know about Bell Plantation’s PB2 Powdered Peanut Butter:

1. 45 calories per serving.

Yes, you read that right. A serving is 2 tablespoons of the powder. According to Bell Plantation’s website, PB2 has 85% less fat calories than traditional peanut butter. Two tablespoons of other regular peanut butter brands can have anywhere from 190 to 230 calories!

2. It changes form.

You could eat PB2 straight from the jar as a powder if you want to, but there are other options. You can mix it with water (or any liquid according to the website) to give it a traditional consistency. As you add more water, it becomes creamier and smoother. Add water or liquid in small increments to achieve the desired consistency.

3. Awesome to travel with.

If you’re going on a road trip, throw some PB2 in a container or sandwich bag. It won’t take up much space, and it mixes up quickly. If you’re like me and get headaches when you don’t eat every few hours, PB2 fits in a snack bag to keep in your purse or gym bag.

4. Not bad for the price.

Grocery stores in the New Jersey area sell PB2 for about $4.99 per 6.5-ounce jar. Bell Plantation’s website compares the 6.5-ounce PB2 jar to 18 ounces of regular peanut butter. If buying in bulk is an option, their website offers a 12-pack of the 6.5-ounce jars for $47.88 plus shipping.

5. Tasty? Check.

PB2 holds up in the flavor department against stiff competition from traditional peanut butter. It has a slightly milder nutty taste and is certainly less salty. PB2 also has a soft, sweet aspect to its flavor as well.

6. Great for moderation.

Like I said, I could eat an entire jar of regular peanut butter. Eating powdered PB2 from its jar doesn’t appeal to me in the same way—and that’s not a bad thing. Because you can eat 2 or even 4 tablespoons depending on your diet, you end up with a large serving once you add water. It doesn’t make it feel like you’re depriving yourself, either, which is a reason some people can’t stick to dietary changes.

7. Healthy? Check.

Some “diet” foods are loaded with ingredients that not every eater wants in his or her food. Bell Plantation states their products, including PB2 and others, are “all natural, preservative-free, and contain no artificial sweeteners.” If you have any questions on other ingredients or how PB2 is made, they are happy to provide additional information to customers here.

So there you have it. You can get your fix for peanut butter without so many calories (or the guilt). If you want to try some PB2 recipes, visit www.bellplantation.com. They have recipes for muffins, rice pudding, and even oatmeal raisin cookies. As Bell Plantation says, they’re “achieving great things with the humble peanut.” Try it!

About the Author

Sian Babish is a writer from New Jersey. Before tearing up the floor in Zumba classes, she was kicking sky-high as a third-degree black belt in Tae Kwon Do. She also enjoys cooking, Jeopardy!, and stand-up comedy. Sian uses her skills to give back by volunteering as a career mentor and resume writer. She is also the author of Medical Authorizations Made Easy, published in May 2015 on Amazon.com. Follow @sianbabish on Twitter.

Top Athletes Adopt Vegan Diets with Incredible Results

Vegan Athletes Prove the Value of Eliminating Animal Products

Many cultures have thrived on vegan diets for millennia, and those for whom veganism is a personal, ethical, or political choice more often than not benefit from improved health in comparison to people who consume animal products. Despite this, many people—including the medical and athletic communities—have been slow to catch on. Concerns about the lesser quality of plant proteins, and adequate intake of B vitamins, have led athletes in particular to avoid choosing a vegetarian or vegan lifestyle.

That's all changing now: top athletes are adopting vegan diets, with incredible results. Thanks to these successful celebrity athletes, the public is starting to think differently about veganism

• Murray Rose, Olympian swimmer and holder of four gold medals


• Carl Lewis, Olympian sprinter, holder of four gold medals and a World Championship win, considers his best year of track competition the year in which he adopted a vegan diet.


• Patrick Baboumian, bodybuilder and strongman champion


• Melody Schoenfeld, powerlifter with multiple state and national records


• Brendan Brazier, Ironman and marathon champion


• Mac Danzig, MMA fighter and winner of national and world titles


• Heather Mills, world champion skiier and holder of multiple gold medals and world records


• Venus Williams, who dropped out of the professional tennis world after being diagnosed with Sjogren's syndrome, credits her comeback to a newly-adopted raw vegan diet.

Nutritional Research

Nutritional research is starting to catch up, too. An increasing body of nutritional research demonstrates the incredible nutritional and health-boosting properties of plant-based foods. Many top nutritional scientists now realize that a vegan diet, far from being nutritionally deficient in terms of B vitamins and complete protein, is in fact an excellent choice for professional athletes.

As more and more people are learning about the benefits of vegan diets and discovering that not only can they enjoy a greater quality of life, but also achieve some of their most ambitious goals with the aid of high-profile public figures who have embraced the lifestyle and found their own lives more fulfilling because of it, veganism is becoming an accessible and healthy option for aspiring athletes and will continue to do so for years to come. - Curated from http://www.kwikmed.org/top-vegan-athletes-changing-face-vegan-lifestyle/

Plant protein is in no way inferior to animal protein, and while plant-based foods are low in B12, the supplementation of many foods makes this virtually a non-issue.

About The Author

Mel Goulding is a writer and former healthcare worker. She is sharing this information and an article from Kwikmed.org on the Vegan diet and recent adoption by top athletes. Read the full article at http://www.kwikmed.org/top-vegan-athletes-changing-face-vegan-lifestyle/

Dietary Measures to Boost IBD Therapies

Inflammatory Bowel Diseases

IBDs (Inflammatory Bowel Diseases) cause gastrointestinal inflammation, and eventually result in several digestive disorders and debilitating symptoms such as diarrhea, abdominal pain, cramps, and loss of appetite. However, no foods that are being consumed on a daily basis can trigger inflammatory bowel diseases. Yet, doctors recommend the relevance of safer and healthy diet plans, as they help IBD patients boost the chosen treatment process, while averting the risks of flare-ups and relapses.

Diet plans can affect IBD signs and underlying gastrointestinal inflammation, the reason why IBD patients are advised to pay attention to their daily dietary regimens. Carefully and promptly implemented foods plans can go a long way towards reducing the symptoms, thereby promoting intestinal healing. That said, a healthy diet plan has to be coupled with the right medications for treatment for inflammatory bowel disease conditions. IBD patients are often prone to weight and malnutrition for many reasons.

Here are the most important ones among them:

1. Loss of appetite


2. Nausea


3. Fear of eating


4. Altered taste sensation


5. Increase in caloric needs


6. Poor digestion and malabsorption

Dietary Measures

The following dietary measures are crucial to avoid exacerbations:

Eating small meals are easy on digestion, and help avoid flare-ups. A diet plan with six small meals would be more recommended than three larger ones, irrespective of being healthy or not.

Drinking plenty of liquids a day will help alleviate water loss and dehydration. However alcohol, aerated drinks and other beverages, as well as caffeine can stimulate the intestine and aggravate the signs have to be avoided.

Multivitamins and mineral supplements are recommended when the risks of inability to digest and absorb nutrients are higher and pose several life-threatening complications. But these supplements can be consumed only upon receiving the guidance of a reputed doctor.

If IBD-related gastrointestinal inflammation is an acute and unbearable sign that we dread about, the exacerbating complications and debilitating signs that follow might worsen the health woes of inflammatory bowel disease patients. No matter whether one suffers from Crohn's disease or Ulcerative Colitis, when it comes to dealing with acute inflammation in the digestive tract, which is soon followed by several generic yet chronic signs, medications alone cannot work wonders and help patients avert IBD signs.

Hence, apart from the specialised treatments to curb inflammatory bowel disease signs, balanced and nutrition-filled diet plans are also recommended to help IBD patients restore their overall health and wellness. As IBD treatments have to help patients achieve and maintain remission or the symptom-free stage, and eventually regain the overall health and wellness, every chosen therapy has to be coupled with the right dietary plan that helps avert the risks of malnutrition. In other words, balanced and nutritious diets help regain the overall health, while alleviating IBD signs successfully.

Here are a few key reasons why good nutritional status is crucial for the effective IBD therapies that assure lasting remission:

1. It helps boost the effect of the chosen medication


2. Loss of proteins, minerals, and other necessary nutrients will result in weight loss and malnutrition. In order to compensate this loss, due to acute diarrhoea, one has to choose the right diet plan to regain the required quantum of essential nutrients, while combating active IBD signs.


3. Loss of essential nutrients can result in major growth issues in both children and teenagers.


4. Weight loss and malnutrition in women might result in major changes in hormonal levels, eventually causing menstrual changes or missed periods.

Contrary to the conventional method of choosing a balanced diet with a wide variety of foods, IBD patients have to adopt custom diet plans that help avoid flare-ups.

These regimens are based on the following factors:

1. IBD condition diagnosed


2. Severity of the disease


3. Affected area of the body

More information can be obtained on The Gut Peoplea bespoke social networking website, developed solely for gastroenterologists around the world. GI health care experts who specialize in GI disorders can register with The Gut People and start interacting with top GI experts on various commonly found gastrointestinal disorders like inflammatory bowel disease and intestinal tuberculosis.

The Gut People is also equipped with unique functionalities that help download informative documents on gastrointestinal disorders, as well as their comprehensive diagnosis steps and advance treatment methods.

 

The Importance of Good Nutrition For Individuals in Recovery

Negative Health Effects of Substance Abuse

The negative health effects of substance abuse (be that substance drugs or alcohol) are well documented. However one of effects that many people forget to consider are the negative effects that substance use disorders (SUDs) can have on nutrition. Many individuals suffering from SUDs have very poor diets and may even suffer from malnutrition.

When entering recovery for their SUD, many recovery units will focus on emotional and spiritual recovery, rather than on physical and nutritional recovery. However, to do so would be a very grave mistake. Returning to regular meal times and a focus on food can leave addicts in recovery experiencing weight gain that can leave them feeling unhappy and depressed, and could even cause them to relapse as a way of shifting their new weight. However recovery units that employ registered dietary nutritionists tend to have much higher success rates and provide a vital service to the addicts that use them.

Rehealth

To demonstrate the incredible effects these services can have, an intervention study called REHEALTH (The Recovery Health Eating and Active Learning in Treatment Houses) was trialled, and it was found that offering healthier food options, cookery classes and nutritional education, as well as independent nutritional support, not only lead to those within the program having lower BMIs, it also lead to positive behaviour changes across the board.

A study by Barbadoro et al. (2011) investigated the impact of a nutrition education intervention on the nutritional knowledge and behaviors of 58 alcohol dependent participants in an inpatient treatment facility in Italy. The authors found a positive correlation between the nutrition intervention and the participants’ knowledge of the relationships among nutrition, food, and health, stating that:“Alcohol dependent individuals are receptive to educational messages regarding nutritional health.” - Curated from http://www.rehabs.com/pro-talk-articles/hands-on-nutrition-interventions-for-addiction-recovery/

The importance of choosing nutritious food options should be emphasized as early as possible during the recovery process. This will encourage individuals in recovery to practice self-care and to take responsibility for their own health and rehabilitation. Nutrition intervention for those in recovery is very important, and whilst it isn't common practice in all recovery facilities, it certainly is massively beneficial.

About the Author:

Mel Goulding is a writer and former healthcare worker. She is sharing an article by  David A Wiss and Kristie Moore who explore hands on nutrition intervention for people who are on the road to good health. Read the full article at http://www.rehabs.com/pro-talk-articles/hands-on-nutrition-interventions-for-addiction-recovery/

 

Stay Active In College

College is a transformative period in a person’s life. The better part of four years is dedicated to academic and professional growth, but what happens to your body during that time? Long periods of sitting, studying, and questionable food indulgences can all slow down your activity level. It can even affect your mood. Why not kick start a new chapter in life with your best foot forward? Here are some ways you can stay active while keeping your “gains” academic in nature:

Scope Out Campus Perks

Most colleges offer free access to their fitness center and athletic resources. Some campus gyms offer group fitness classes like Kickboxing and Yoga. It doesn’t just stop at a gym— it may also include Olympic-sized pools, tennis courts, and even trampolines.

Meet Degree Requirements

Since electives are free game, make the most of them. Art courses like ballroom dancing or martial arts can make for a pretty action-packed semester. Anthropology class may have intense local excavation digs. In Marine Biology, you might do research on a boat or the beach. Nutrition or Cooking courses might not give you a workout, but it will give insight into your diet and healthy living.

Stay Active in the Community

Community service requirements for graduation are becoming commonplace in higher education. Habitat for Humanity has several local chapters in each state, many of which recruit college-based volunteers. You can even grab your hammer and go abroad with Habitat for Humanity! Ever try and move 100 cases of canned food and cook for up to 500 people? Food pantries and shelters are always looking for volunteers, particularly around holidays. Beautification projects around town can include gardening, mural painting, trash collection, and wildlife preservation.

Check Out Campus Clubs

New outdoor sports and activity clubs pop up on campus every year. My alma mater, Monmouth University, even had a paintball club when I was a student. You could go on discounted ski trips, play volleyball, and even parkour. Clubs are often started by students, so go ahead and start a club yourself!

Tour Parks & Recreation

Going off campus and acquainting yourself with the county park system is a must. My home state of New Jersey has fantastic resources and activities in its parks. Boat tours, 5K races, camping, rock climbing, hiking, Ultimate Frisbee, surfing, fitness clinics, and more are offered. Like golfing? You can play county courses if you become a member. Disc golf has also risen in popularity so if you want to try something new, check it out.

Train for an Extreme Event

Are you ready for a Tough Mudder, Spartan Death Race, or Triathlon? Committing to a training schedule for extreme events is fun and keeps you motivated. Often when you register for events, you can get a team discount, too. Maybe you can start a club!

So get off that chair and get involved. Balance that GPA with a healthy meal and some fresh activities, and you’ve got the recipe for academic and personal success. Go get ‘em!

About the Author

Sian Babish is a writer from New Jersey. Before tearing up the floor in Zumba classes, she was kicking sky-high as a third-degree black belt in Tae Kwon Do. She also enjoys cooking, Jeopardy!, and stand-up comedy. Sian uses her skills to give back by volunteering as a career mentor and resume writer. She is also the author of Medical Authorizations Made Easy, published in May 2015 on Amazon.com. Follow @sianbabish on Twitter.