What Foods to Eat in the Winter

February 4, 2018
/ /
in Blog

Winter means colder temperatures and less hours of daylight. With more time spent inside and little exposure to sunlight, it can become a challenge to stay happy and energized. Because of this, it is crucial to stay focused on the nutrition choices that work for you during this time of the year. Seasonal Affective Disorder (SAD), a type of depression with seasonal patterns, is very common during the cold months of winter. Changes in mood, energy, focus, appetite, and sleep are normal and expected with this kind of disorder. There are many different ways that you can stay on top of your health and prevent symptoms of SAD. Staying active, eating healthy winter foods, and managing your stress are great places to start. To stay happy, healthy, and energized incorporate these winter foods into your day:

Sweet Potatoes are a great source of Vitamin A, beta-carotene, potassium, fiber. They are also packed with antioxidants. With their sweet taste and bright orange color, adding them to your meal can be fun. Also, they work well in a lot of different recipes. Whether you choose to bake, roast, or mash them, sweet potatoes are a great food to eat to keep you full and energized! Check out more recipe ideas here.


Brussel Sprouts are “tiny cabbages” and have a wide variety of health benefits.  When prepared with herbs, spices and some healthy oil, they taste really yummy! Brussels are full of fiber, as well as contain high levels of cancer-fighting antioxidants that can protect your DNA from oxidative damage. Try tossing them in some olive or avocado oil and roasting until lightly browned. Add some herbs like oregano, cumin, or smoked paprika.  Toss with a pinch of salt and pepper, and enjoy! For other Brussel sprout recipe ideas, click here.

Salmon contains tryptophan which is an amino-acid that is a precursor for serotonin, a neurotransmitter that is associated with positive mood regulation. Salmon also contains large amounts of omega-3 fatty acids which have been shown in some studies to help regulate depression. The fat in salmon is heart healthy and helps to reduce harmful inflammation.  Salmon can be baked, broiled, or grilled. Add your favorite marinade or season with citrus like lemon, lime and orange, and enjoy!  Check out this link for more salmon recipe ideas.

Winter Squash is full of Vitamin A and carotenoids, which have been shown to promote healthy skin as well as benefit heart health and immunity. Also rich in fiber and potassium, winter squash is a great option for many! Try all different varieties: Acorn, butternut, kabocha, and delicate squash! To learn more about squash varities, check out Epicurious, and for some yummy winter squash recipes, click here.


Clementines are vitamin C and fiber-packed tiny fruits.  This sweet and tart delights are great snacks for just about anywhere, anytime. Full of calcium, magnesium, phosphorous, and potassium, clementines are easy to pack and delicious to eat, Whether you’re peeling one for your morning snack or throwing them into your salad for lunch, clementines are the perfect addition to your day!  For delicious recipe inspiration, check out Saveur



Staying happy and healthy can sometimes be a challenge. Life is crazy, and there are always things to be worrying about and stressing over. Take small steps daily to keep your mind at ease and your body strong and energized. Enjoy these winter foods for your mood and overall vitality.  Your health and well-being are important to all of us here at B.Komplete!  Contact us at info@bkomplete.com to book one of our Registered Dietitian Nutritionists to help you come up with the health and wellness strategies that work, for you.  

B.Educated, B.Inspired, B.Komplete






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Pass the Pineapple

June 23, 2015
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in Blog

pineapple drink

Pass the pineapple! Not only is pineapple a delicious way to get vitamin C and manganese, pineapple provides bromelain which reduces harmful inflammation.  Whether you are looking for a well-balanced smoothie, or a guilt-free cocktail, pineapple is the perfect ingredient to use.  

The B.Komplete Tropical Green Smoothie Recipe:
1/2 cup chopped pineapple
1 ripe banana
1 handful fresh spinach
1 scoop vanilla protein powder
1 tablespoon ground flaxseed
1/2 plain yogurt (I like Greek)
1/2 – 3/4 cup water (per your consistency preference)
Blend and enjoy!

Easy Pina Colada (via Joy Bauer )
1 1/2 cups frozen pineapple chunks
3/4 cup canned light coconut milk
3 – 5 ice cubes
2 tablespoons shredded coconut
1 shot of run (optional)
Blend and enjoy!



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An Inflammation-Free Cleanse

April 1, 2014
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in Blog

You have probably heard about, or even tried, some type of body detox or “cleanse” diet. Some of these ideas and programs are not based in fact or science, and some are actually dangerous. However, there are cleanse programs that may actually benefit you. I have used the Advocare Herbal Cleanse before, and liked that it was a program based in balance with real food and beneficial supplements. This spring, my boyfriend and I agreed to do the Advocare Herbal Cleanse together. I added in a B.Komplete bonus, and actually created an “Inflammation Free Cleanse Diet.” The Advocare Cleanse advises people to eat 8 – 10 servings of fruits/vegetables, at least 8 glasses of water, whole grains, low fat, no fried foods and no sugar. These are suggestions that will certainly help some people to lose weight. However, even if you are consuming a healthy diet – you may still be consuming foods that cause inflammation in your body. I thought, if we are going to have the diligence to do a cleansing diet, we may as well do the absolute best for our bodies and reduce the inflammation that is caused by food. I created meal plans based on both the cleanse rationale and foods to help reduce inflammation. This was quite challenging and took a lot of thought and effort. And it was completely worth it. Some of the benefits we saw were; a steady level of energy throughout the day, reduced desire to eat sugar, a higher desire to drink water, improvements in our skin, and an overall happy feeling. I lost weight also. For more information about what we ate on the cleanse, please view the album on the B.Komplete Facebook page. If you are interested in learning more about reducing your dietary related inflammation and how to achieve the best results on a cleanse program, contact b.komplete@gmail.com and I would be happy to develop a program tailored to meet your individual needs.

B.inspired. B.educated. B.komplete!


Breakfast Option on the B.Komplete & Advocare Inflammation-Free Cleanse

colorful lunch

Lunch Option on the B.Komplete & Advocare Inflammation-Free Cleanse


Dinner Option on the B.Komplete & Advocare Inflammation-Free Cleanse


Snacks too!


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