Wellness Success – How to Maintain or Gain It

May 1, 2016
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Here at B.Komplete, we strive every day to make Wellness Success achievable. But what exactly is Wellness Success? Depending on your health goals, Wellness Success can mean different things to different individuals. We’ve created this guide for Maintaining – or Gaining -Your Wellness Success to help you achieve your vision of wellness, and to overcome barriers you may face along the way.

Wellness Defined: Wellness is the self-directed process in which one comes to realize his or her full potential in mental and physical well-being. Things that hold us back from achieving wellness success include stress, time constraints, hesitance of change, and fear of the unknown. For Wellness Success to be realized, we must overcome all that holds us back.

 

The Empowerment Zone: Think about the things in your life that you wish were different. Write them down. Determine which of those you can control. These things are in your Empowerment Zone. Develop a plan of action that includes changing these undesirable things that you have control over.

Make the Choice to Change: The only way to realize positive change in your life is by making choices. Life is full of choices! Unfortunately, we make some of these choices so often that they have become habits. Change sometimes seems scary because we are stuck in these habits. We have become accustomed to doing things a certain way, and we are scared to change. The first step to achieving and maintaining Wellness Success is to override these feelings of fear.

Dissect your Habits, and Gain Control: pizza dinner meal hands eating                                                                                                          By gaining control over your habits, you move closer to the person you want to be. There is no shortcut to mastering your habits, but there is one secret to controlling them: habits are built upon consistency. New York Times business writer, Charles Duhigg, explains the habit-building process in more detail in this NPR interview. To initiate a new behavior and turn it into a habit, you must be consistent with this behavior.

Start Small: Motivation rises and falls. To achieve better success, make changes that don’t require much motivation. Rather than eliminating sugar all day, start by eliminating it from your coffee. Instead of completely replacing your whole milk with almond milk, start by mixing half of each. After that becomes routine, introduce the new habit in another area, in another way. You’ll know when a habit becomes a routine, because it will feel automatic. As Forbes.com explains, “The most successful people take small, smart steps toward their goal.”

Plan for Success: Planning is a crucial tool in your effort to achieve Wellness Success. Some days, we are Super Versions of ourselves, and our motivation runs rampant. On other days, we just don’t feel like it. How do we make good decisions every single day? When we don’t have the time or motivation to make good decisions, we end up choosing what’s easiest. If your vision of Wellness Success involves healthier eating, try using SuperTracker to print free meal plans that meet your food group targets. If your Wellness Success involves incorporating more workouts into your weekly routine, try a free fitness app like Daily Workouts and Sworkit. By not planning ahead, we set ourselves up for failure.               

Prioritize Your Goal: Ignore interruptions and anything that can take you off track. Follow your plan; treat your goal as a priority. Schedule your priorities, don’t prioritize your schedule. Schedule your efforts as if they are appointments, and commit to them like you would anything else. Don’t blow yourself off, just like you wouldn’t blow off a friend, coworker, dentist, or physician.

Have a Buddy!: A Stanford University Study found that simply receiving a phone call every two weeks to discuss exercise progress increased the amount of exercise done by participants by 78%. After a year and a half, the participants studied were still exercising at an increased level. Another study, by Indiana University, found that half of couples who worked out separately dropped out of their workout programs over the course of a year, while those who worked out together had only an eight percent dropout rate. The take home message: Find an exercise buddy and increase your chances of sticking to your workout routine.

Focus: To reach our wellness success, we need to become experts in directing our attention toward our goals. The ability to focus has been shown to predict happiness in school, work, and life. Methods for improving our focus include goal visualization and meditation. By visualizing our goals and defining what Wellness Success looks like, we can view completion and work towards that vision. Meditation can improve attention, reduce stress, and remove distraction as we continue on our path toward wellness.

Keep Track of Things: This simple but crucial step in behavior change is backed by research showing increased performance when behaviors are tracked. In 14 studies assessing tracking in school students, students who tracked their progress improved test scores by 32%. The most powerful results occurred when students were also able to see teachers’ expected scores as presented in the chart. This combination of seeing charted progress + preset goals and expectations has the biggest effect on enhancing performance. Regardless of the tracking method you choose, make sure to map out your goals along the way, so that you can view them as you chart your progress. Invest in a goal-oriented planner, like the Passion Planner, to track your habits and to create a road-map with expected achievements as you work towards your goals.

Getting Over the Hump: Everyone reaches a plateau. Whether a weight loss plateau or a motivational plateau, this is when it’s important to take a step back and review why you started in the first place. Think about why you chose to make these changes. What have you been working so hard over the last days, months, or year to achieve? Get back to your Empowerment Zone and realize that you have been making these changes because you have the choice to do so. You decided that it was important enough for you to choose change. Roadblocks are inevitable. To get past them, ask yourself: Are you bored? Do you need to tweak your workout? Do you need more variety in your meal planning? Are you stressed? Reassess your habits. If it’s diet variety that you need, think about varying your protein choices. Consider switching up your snacks. Try a new fruit, vegetable, or other produce item that you’ve seen but never tasted. Incorporating new things could be the best way to get over your temporary progress hump. Recognizing stress is also crucial to getting past this point. When we feel like our motivation has taken a vacation, stress is often to blame. We must learn to recognize stress in order to manage it. Look for physical, mental, behavioral, and emotional signs of stress. Then, overcome your stress with diet, exercise, and rest. 

Congratulations on taking the first step toward realizing your personal Wellness Success: having the desire to change. Using this B.Komplete guide for maintaining your Wellness Success, you will be well positioned to overcome any future hurdles that you may face in your path toward optimal wellness.

B. Educated, B. Inspired, B. Komplete

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B.Komplete Explore the Store: Stress Management… and Potatoes

April 18, 2016
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How Do Potatoes Relate to Stress Management?

Stress impacts us all.  And the one thing that is always true about stress – it never goes away.   At B.Komplete we are passionate about teaching consumers how to manage the stress we all face, in simple ways.  Food impacts our mood, and we can choose what we eat to impact how we feel.  In times of acute stress our levels of cortisol are UP, which increases are cravings for fat and sugar.  However, in that stressful time, the worst things we can eat are fat and sugar.  The best things to eat are foods that help to promote the release of serotonin, the hormone that relates to our good mood; feelings of wellness and calm.  Complex carbohydrates help to promote the release of serotonin.  Potatoes are an excellent source of complex carbohydrates.  

Come with us, as we explore the store in the potato aisle!

 

B.Educated, B.Inspired, B.Komplete

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B.Komplete Explore the Store: Snacking Solutions

March 6, 2016
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How to Find and Create Well-Balanced BFY Options in the Snack Aisle

In our third edition of our ‘explore the store’ series, with our mission to teach consumers the most nutritious and delicious ways to enjoy foods, we provide tips on smart snacking solutions! Watch our video here.

Have you tried…

  • Belvita tasty biscuits that provide sustained energy with whole grains, fiber, B vitamins and iron.  
  • Lance Snacks whole grain crackers with peanut butter or cheddar cheese that provide 5 grams of protein!
  • DIY Trail Mix with popcorn, whole grain cereal, nuts or seeds and dried or dehydrated fruit.
  • Nut Butter or Hummus with veggies or whole grain crackers; crunchy, satisfying, and flavorful. 
  • Convenient Containers to pack your meals & snacks in.

B. Educated, B. Inspired, B. Komplete

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Delicious Chocolate Vinaigrette Recipe

February 12, 2016
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chocolate vinagrette salad

Scrumptious Chocolate Vinaigrette over Salad

Who doesn’t like chocolate? When you can get veggies and fruit added to your day while eating chocolate… its the perfect culinary marriage! In honor of Valentines Day why not make this delicious chocolate vinaigrette for your sweet-heart. This tasty vinaigrette is an excellent sweet and savory topping for salad.  It can also be used to dip berries in for a sweet and savory appetizer.  If you love chocolate, or even just like it, this recipe is sure to please.

Recipe: Chocolate Vinaigrette over Salad

Makes 6 servings

             Salad Ingredients

            6 Cups Baby Spinach and Mixed Greens

            1 ½ Cups Sliced, Fresh Strawberries

            ½ Cup Crumbled Goat Cheese

           2 Tablespoons Slivered Almonds

 

 

 Vinaigrette Ingredients

2 Ounces of Bitter Sweet Chocolate Chopped (66%)

5 Tablespoons Balsamic Vinegar

3 Tablespoons Olive Oil

1 Tablespoon Honey

½ Teaspoon Sea Salt

⅛ Teaspoon Cinnamon

⅛ Teaspoon Ground Black Pepper

⅛ Teaspoon Cayenne Pepper (optional)

Instructions:

Combine olive oil, balsamic vinegar and honey in a medium bowl and whisk to combine. Combine cayenne pepper, black pepper, sea salt and cinnamon in a small bowl and set aside. Melt chocolate by heating in microwave in ten-second intervals (stir chocolate between heating sessions) until there are no visible lumps. Caution* DO NOT OVERHEAT CHOCOLATE.  Fold chocolate into the olive oil/balsamic mixture stirring vigorously to combine. Add dry ingredients and whisk until blended. Pour over salad greens and enjoy!

B. Educated, B. Inspired, B. Komplete

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B.Komplete Explore the Store: Supermarket Series

February 7, 2016
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How to Use Herbs & Spices for Heart Health

We are back for our second edition of our ‘explore the store’ series in our quest to teach consumers the most nutritious and delicious ways to enjoy food products!  

Our focus in February is on Herbs & Spices for Heart Health.  Did you know…

  • Garlic helps keep your heart healthy by lowering cholesterol and blood pressure.  Fresh is the best, however if you don’t have fresh use dried garlic to season your meals.  Garlic pairs well with numerous cuisines.  
  • Oregano is an antioxidant super-power providing more than apples, potato, oranges, and even blueberries!  Season your fish, poultry, whole grains, vegetables, and salad dressings with this herb.  
  • Turmeric can help to reduce inflammation.  Use this savory spice with poultry, meat, eggs, vegetables and event tea.  
  • Chipotle spice is your go-to when you want a smoky and spicy flavor.  Providing health benefit and awesome flavor, use chipotle with fish, poultry, meat, eggs, potato, whole grains and in dips and rubs.  
  • To flavor simple white fish combine lemon with thyme, parley, ground pepper and a dash of sea salt OR combine garlic, onion and chipotle powders.  

We will be back next month exploring the Snack Aisle.

B. Educated, B. Inspired, B. Komplete

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Her Motivational Moment

January 17, 2016
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Dana’s 2012 to 2015 transition

Dana is a young professional with a love for cooking and staying active. It didn’t start out that way – she didn’t always love to cook, or even know how to cook for that matter. Dana’s skills in the kitchen hovered just above knowing how to boil water. And her physical activity level was a far cry from a fitness enthusiast.

Back in 2012 Dana went to her Physician for her annual check-up. In her appointment she took a look at the height and weight chart that calculates your Body Mass Index (BMI). Dana calculated her BMI and was surprised that at her current weight she was considered overweight. She was surprised because “she didn’t feel that way,” but “couldn’t hide from the numbers.” Dana decided she had two choices, “live with it or make a change.” She decided to make changes and has successfully maintained a weight loss of 30 pounds for more than two years, gone from a size 8 to a size 2, lost 2 bra sizes and gained an entire new wardrobe! We asked Dana if she would share her experience with B.Komplete in an effort to help others in their quest for making healthy and sustainable lifestyle changes.

B.Komplete: When you decided to make changes in your life what was the first thing you did?

Dana: The moment I decided that I wanted to make changes in my life I took some time to reflect on my choices. I didn’t begin making lifestyle changes right away. I took about a week or two to “check myself” by asking questions such as, was I living up to my ideal life. I allowed time for self-awareness and assessment. I did a mental inventory of my life.

B.Komplete: How did you begin the physical process of changing your life?

Dana: I started running with my boyfriend. I wanted to spend more time doing activities together. In the beginning, I wasn’t able to keep up with his pace, “I was no speed demon.” But, wanting to spend time with him and being competitive helped to motivate me and work harder. My goal was to keep up with him on our runs. In the beginning it was difficult to keep up but I kept at it.

B.Komplete: What type of goals did you set for yourself?

Dana: I didn’t set a big goal like “I’m going to lose this much weight by this date.” I set small goals along the way. If I ran for ten minutes without stopping one day I would shoot for fifteen minutes the next day. I set small achievable goals and made small incremental gains that resulted in larger gains over time.

B.Komplete: What other changes did you make?

Dana: I did multiple things over a long period of time. I’m a “food nerd” so the thought of a restrictive diet was a worse case scenario for me. I began to learn how to cook. My weight was reflective of my lack of cooking skills. I learned a few simple things in the beginning to get started. I would choose recipes that were easier to make. Now, cooking has become a hobby for me. I have learned to cook many recipes from scratch. I view cooking as equally as important for sustaining my weight loss as I do the physical activity.

B.Komplete: Was there anyone in particular who helped motivate you?

Dana: Beryl and I were room-mates for a year.  I witnessed that she practices what she preaches for nutrition consumption and portion control.  Beryl’s recipes are well-balanced, from a nutrition and a flavor standpoint.  Beryl is always active, and supported me in my pursuit by joining me at my level as a reliable work-out buddy. As I began to change so did my relationships and conversations with other people. My conversations became more about health. I would ask my family questions about cooking which lead to more conversations geared toward health.

B.Komplete: Were your friends and family supportive of your efforts?

Dana: No one really noticed I was loosing weight until about a year after I began. Because I was making small changes over a long period of time I don’t think it was immediately noticeable. For the most part, people were supportive. But, sometimes they could make less than complimentary comments. I feel as though people sometimes feel a twinge of jealousy. It’s human nature to feel a bit jealous and have a lapse in support when someone else is accomplishing something you have not been successful in doing. It makes people look at themselves and reflect on their life and recognize their choices.

B.Komplete: What resources do you use to help keep you going?

Dana: I have a never-ending supply of healthy recipes and workout plans. Having these tools eliminates the excuse of not knowing what to do or what to cook. I like Cooking Light for recipes and Fitness Blender for exercise routines. I like Fitness blender because the trainers doing the workouts are not “just in their sports bras with their hair down.” They’re saying “wow, I’m sweating” and I’m thinking yeah, me too, I’m glad to know they are feeling the same way I do when I work out!

B.Komplete: Do you have a personal mantra or inspirational quote that you like?

Dana: I believe everyone needs one; mine is “yes you can.” On those days when I feel like my workout is to difficult I say to myself “yes you can.”

B.Komplete: What are you most proud of?

Dana: I’m proud of my life. I never set out with the goal of just losing weight. I wanted to increase my activity level and share more time with my boyfriend. As my activity level increased I began to lose weight. I have always liked me but now I like me even better. 

B.Komplete: What advice would you give to someone starting out on a similar quest?

 Start with small challenges that are achievable. If you hit a plateau push yourself to get through it. Be kind to yourself. I think people give up because they are too hard on themselves. Glitches happen, go back to your “mental buzzer” when you’re doing something that won’t help you reach your goal. If you make one “mistake,” don’t make two. Also, my activities became my hobbies. I stick with things I like which makes it easier to do. Find things you like to do. You need to have balance between physical activity and eating healthy in order to be successful.

B.Educated, B.Inspired, B.Komplete

 

 

 

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B.Komplete Explore the Store: Supermarket Series

January 4, 2016
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Come with us as we ‘explore the store’ in our quest to teach consumers the most nutritious and delicious ways to enjoy food products!  

Our focus in January is on Oil.  Did you know…

  • Safflower and Canola Oils have the lowest saturated fat content compared to other oils
  • Coconut Oil has the highest saturated fat content compared to other oils
  • Olive oil is far higher in monounsaturated fatty acids than any other fat or oil
  • Unsaturated fatty acids are thought to be better for your health than saturated fatty acids, with monounsaturated and polyunsaturated the ones to look for
  • You can make delicious salad dressing with avocado, walnut, grape-seed, sesame, flax and olive oils
  • You can cook with canola, sunflower, safflower, and coconut oils

We will be back next month exploring the Herb & Spice aisle.

Until next time, B.Inspired, B.Educated, B.Komplete

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10 Steps to the Happiest, Healthiest, and Safest Holiday Season for 2015

December 17, 2015
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What a year it has been!  As we all gear up for the December Holiday Season we at B.Komplete wanted to share with you our favorite tips for staying healthy and safe during the holidays, and all year round.  If you choose to use all 10, or pick 1-2 that work for you, please let us know how the tip has helped you! 

  • Savor Your Favorites
    • Scan the menu in advance and figure out which foods will provide you the most satisfaction to get the biggest enjoyment for the calories. Decide how much you can consume without overdoing it. If you enjoy appetizers or desserts select a few of your favorites to enjoy. Avoid mindlessly munching on foods that you aren’t crazy about.  When its time to enjoy your favorite food, eat it slowly.  Focus on all sensory aspects of the food.  Young woman enjoying a hot drink in winter
  • Live in the Moment
    • The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change also. Choose a few to hold on to, and be open to creating new ones. Focus on being present in the moment and focusing on the positives of right now. 
  • Plan Fun Exercise
    • Research has proven that if you enjoy exercise and think of it more like a fun activity you are more likely to do it, and also less likely to reward yourself with a food treat afterwards. Check out a new class at your gym, plan outdoor winter activities, take up a winter sport, or get creative at home – dance

theme-knolling-st-cergue-ski

 

  • Prune Your To-Do List
    • It’s really easy to let the to-do list pile up. And one sure fire way to reduce stress is to:  prune your to-do list. Ask, “If I don’t do this, what will happen?” Aim to knock down the list of “to-do” to the rock-bottom necessity.
  • Make a Budget
    • The American Psychological Association cited lack of time and money as biggest common stress producers for individuals during the holidays. Create a budget that works for you before the holidays start, and stick to it.  Check out Christmas Organized Home for some great resources and ideas on holiday budgets.  
  • Take a Breather
    • Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Even Oprah does this! Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.  Some options may include:  Taking a walk at night and stargazing, listening to soothing music, getting a massage, or reading a book.

person-woman-relaxation-girl

  • Lighten Up Recipes
    • GREATIST has the greatest, healthy ideas.
    • The American Diabetes Association provides useful tips on how to enjoy and keep it healthy.
    • The team at Joy Bauer has some helpful tips to keep your holidays healthy: 

Creamy Cheesecake Pudding with Strawberries

  • Happily Hydrate
    • Water may very well help keep your metabolism moving. And it is no secret that if you are dehydrated you are going to feel lousy.  Get extra water through broth based soups, decaffeinated tea, fruits and vegetables.  And enhance your water with citrus, cucumber, or berries.  
  • Rest Well
    • A good night’s rest can help your cognitive function, concentration skills, mood, and boost your immune function. Trouble sleeping?  The National Sleep Foundation provides helpful tips to give you a restful nights’ slumber. 
  • Laugh Often
    • Studies show that humor and happiness are associated with the ability to enhance our immune function, decrease our risk of stroke and cardiovascular disease. Schedule time for activities that make you laugh such as watching a funny movie or television show or spending more time with that one friend who makes you laugh.  There are many really funny videos on You Tube that only take a minute to watch, and can make you laugh to hard you have a positive outlook for the next hour.  

Happy young family sitting and talking on sofa

 

B.Educated, B.Inspired, B.Komplete

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Business Lunch Hour – A Healthy Addition to Your Work-Day?

October 28, 2015
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It’s 11:00 AM and your stomach starts to growl – do you know where your lunch is?

The business lunch manifests itself in many ways:  the quick lunch, the working lunch, the networking lunch with coworkers, the job interview lunch, or the lunch-with-your-boss lunch!  Whatever type you follow, we recommend making sure it’s a true and healthy break from your busy day.

There are countless benefits of breaking from work for lunch; reducing stress, increasing concentration, sustained energy for your afternoon, feeling better, and many more.  However, unhealthy food choices and overeating can greatly hinder, if not cancel out, those positive results.  By including better-for-you food and beverage choices and being mindful while eating, you can boost the positive benefits and fuel your body to get you through the rest of your workday with energy and vitality.

Mindful eating is a skill that takes practice.  Mindful eating means: avoiding emotional food decisions and distractions at meal time.  When we eat “mindlessly” we are not present during our mealtime, which can lead to weight gain and health problems.  Don’t let emotions, stress, or deadlines sway your ability to maintain healthy eating habits during a busy work day.  Practice being present and enjoy a breather, savor each bite, and come back to work recharged.

4 B.Komplete Tips for Your Mindful and Healthy Business Lunch:

  1. When eating out, research the restaurant ahead of time. Most restaurants have online menus  available for perusal.  You can check out Healthy Dining Finder  to find healthy dining options in your area.  Another tool to use is Calorie King which reveals the nutritional content of many foods.  By figuring out your meal ahead of time, you can avoid the risk of impulse ordering. 

     More tips for eating out – Restaurant dining can pinch your wallet and your waistline – choose wisely:

  • Order the smallest size available
  • Choose to drink water, unsweetened tea, or club soda
  • Request that the bread/chips be brought out with your meal, or avoid altogether
  • Ask for dressing on the side
  • Ask for light sauce or sauce on the side
  • Choose grilled, baked, poached, or steamed proteins
  • Aim to make a meal out of a salad and additional protein
  • Share your appetizer, salad, entrée and/or dessert
  • Use lemon, olive oil, and/or vinegar to flavor

 

 

  1. Drink a big glass of water before you start your lunch break. Research has shown that drinking about 16 oz. of water prior to a meal  can help you avoid temptations like dipping into the endless bread or chips offered at many restaurants.  Additionally, thirst and hunger triggers come from the same part of your brain, meaning that while you may feel hungry, you are in fact thirsty.  Drinking water 15 minutes before eating  can help curb your cravings and encourage eating less at meal time.
  1. Pack your lunch the night before. Your work day is busy enough.  Avoid a hectic morning and try packing your lunch the night before when you’ve had a chance to decompress and can make mindful decisions.  Have you heard about “salad in a jar” – it’s a solution for a healthy, custom, and delicious grab-and-go option.
  1. When eating with others, remember to savor. It’s easy to get distracted by office chatter when networking with colleagues.  Eating becomes so automatic that you may look down at your plate and notice your food is already gone.  Savor each bite (for example, notice the texture of the food in your mouth or identify the different sweet, salty, sour, and spicy flavors as you chew) as if it were your last, to help avoid problems like overeating.

 

There are many reasons to take a lunch break  and keep it sacred.  This is so important that we’ve even mentioned it before in a previous post.  Remember that lunch can be delicious and healthy.  Schedule a daily break for yourself  to refresh your mind and feed your belly.  We promise your body and your company will thank you for it!

 

B.Educated, B.Inspired, B.Komplete!

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Savory Ancient Grain Recipe

September 12, 2015
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Looking for a healthier version of a comfort dish? The Ancient Grain Millet is perfect to use in place of any simple carbohydrate (white rice, bread or pasta). Millet will take on the flavors that you add. Try out this B.Komplete Savory Millet Stuffing recipe:

1 TBSP Buttery Spread (Smart Balance)
1/2 Medium White Onion, Diced
1 Medium Sweet Bell Pepper, Diced
2 Celery Stalks, Diced
2 CUPS Millet, Uncooked
4.4 CUPS Low Sodium Broth (Veg or Chicken)
2 Bay Leaves

Heat a large frying pan over medium heat. Add the buttery spread, allow to melt and coat the pan. Add the vegetables and the uncooked millet, and coat in the melted spread. Allow to lightly brown. Add the bay leaves. Gradually add the broth, 0.5 cups at a time. Allow to absorb, stir, then add more broth.

Serves: 6 – 8
Cook Time: ~30 minutes

B.Educated, B.Inspired, B.Komplete!

          B.Komplete Millet Pilaf

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