Healthy Hydration Hacks

August 23, 2018
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in Blog
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We all know that drinking water is a good – and essential – thing to do.  But how much do we need to drink?  And, besides water, what are the best beverages and foods to hydrate us?  And, what is the most convenient and delicious way to flavor water?  We have you covered in this post – our top tips for healthy hydration hacks!

Healthy Hydration Hack One:  How Much Water Do We Need?  

Your individual water needs depend on many factors, including your health, your age, how active you are and where you live.  No single formula fits everyone. Knowing more about your body’s need for fluids will help you estimate how much water to drink each day.  The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of our daily fluid intake usually comes from food and the rest from drinks.

Healthy Hydration Hack Two:  Besides Water, What Fluids Hydrate Well?

While water reigns supreme for hydration, and can do the trick almost every time, we all get tired of just drinking water.  There are quite a few additional beverages you can add to your list for hydration helpers.

  • Milk.  Whether you pick dairy, almond, cashew or soy, milk can provide an excellent source of hydration.  Look for varieties with no-added sugar.  Milk is a good post-workout drink as it can provide protein and carbohydrate which is needed for your muscles.  In one study, drinking (dairy) milk helped people retain a third of the fluid they consumed over a two-hour follow-up period, and remain hydrated for over four hours.  In this study the researchers found that milk was better than water for rehydration, and is more effective at countering dehydration.
  • Sparkling Water.  Just adding a little fizz can make water more interesting.  While sparkling water may not be ideal pre, during or post-workout, it is a great option for when you are going out and need to reduce the alcohol you are drinking.  Sparkling water can be great with meals and snacks during the day.  There are some delicious commercial options, and you can DIY at home.
  • Tea.  Whether you like black, green or herbal, tea can help with your hydration goals.  Teas that are caffeine-free are better at hydration versus those with caffeine.  There are countless ways to enjoy tea, you can enjoy a RTD variety like Honest Tea or Pure Leaf (look for the unsweetened varieties), loose leaf or bag teas, and sachets with tea.  Our favorite herbal teas include Yogi Tea’s Lemon Ginger, and Celestial Seasonings Sleepytime Tea.  
  • Coconut Water.  In really hot and humid weather or in a workout when you sweat a lot, you could need a little hydration with some added electrolytes.  Electrolytes are minerals that our bodies need to maintain balance and include sodium, potassium, calcium and magnesium.  Coconut water provides potassium and sodium.  Look for a brand that has no added sugar varieties like Harmless Harvest and Zico.  You can get electrolytes through fruits and vegetables also like bananas, melon, citrus, green leafy vegetables, and beets.  
  • Juice.  Juice is hydrating, and to lower the sugar content you can dilute with water.  Fresh juice is a good option, and may not have added sugar.  Check out BluePrint for some wholesome juice options.  All foods and beverages can fit into a healthy lifestyle.  If you are not sure how much sugar to be consuming, we can help you.  Email us at info@bkomplete.com to schedule a session with one of our Registered Dietitian Nutritionists.  

Healthy Hydration Hack Three:  Flavor Your Water

Making water more “fun” is easier than ever to do.  You can slice up your favorite fruit – orange, lemon, strawberry – and add to your water bottle or glass.  For a savory twist, try sliced cucumber and lemon in your water – delicious, refreshing, and a little different.  

Another option that we love at B.Komplete is to flavor our water with Stur water enhancer.  Our favorite flavors are Coconut Pineapple and Boldy Blue and Blackberry.  Just a few squirts, and your water will take on a vibrant flavor and color.  Your kids will like this too!  Using Stur is the perfect way to encourage a picky drinker to enjoy water.  And, as a “thank you” to you for checking out our blog, just use the code BKOMPLETE on Sturdrinks.com for 25% off of your first order.

Healthy Hydration Hack Four: Hydrate with a Smoothie

Smoothies are a delicious way to add nutrients and hydration into your diet.  A smoothie can be as simple as throwing some ice, fruit and milk into a blender and blending until smooth – to as complex as adding ancient grains, fresh herbs, and organic protein powder to make a masterpiece (but, will that taste good?!).  Our tips for the most hydrating ingredients to add into your smoothie include: water, any unsweetened milk (dairy, almond, cashew or soy), veggies (try spinach, cucumber, celery or kale), and – of course – fruit (try oranges, berries, and melon).  Check out our recipe for a scrumptious Pineapple Smoothie and visit the Green Blender Recipe Blog for several hydrating smoothie recipes.  

Whichever options you try, let us know in the comments below!  The most important thing is to stay hydrated, in a healthy way, all year round.  If you find it hard to remember to drink water, perhaps add it as a reminder in your calendar/phone each hour.  Healthy hydration is the foundation for physical and mental activity.  

B.Educated, B.Inspired, B.Komplete

 

References:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx

Best drinks besides water


 

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Why a Corporate Wellness Program Will Work for Your Company

July 27, 2018
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The success of any company depends on its people. And the ability of your workforce to perform at a high level consistently is supported by a positive workplace environment.  The B.Komplete Corporate Wellness Programs drive positivity, inclusion, and solutions for each company we work with.  The introduction of our Wellness Program has been successful and our results are beneficial for both the employee and the employer. Our Wellness Program takes a holistic approach to wellness, and focuses on the physical, mental and emotional wellbeing of the employees we service.

What is a Corporate Wellness Program?

Wellness is no longer a consideration solely for the self-funded company, but instead the solution sought out by all businesses, self-funded and fully insured.  As defined by the Center for Disease Control “workplace health programs are a coordinated and comprehensive set of health promotion and protection strategies implemented at the worksite that include programs, policies, benefits, environmental supports, and links to the surrounding community, designed to encourage the health and safety of all employees.”  A diverse range of benefits are offered under the label “workplace wellness,” from multi-component programs to single interventions, and benefits can be offered by employers directly, through a vendor, group health plans, or a combination of both.  It is no secret that health care costs have ranked among the top concerns of employers for more than the last decade. There is good reason for this concern – health care costs have outpaced inflation for years, and employers often bear the brunt of these costs.  Read more about on blog on “How to Select the Best Corporate Wellness Program for Your Company.”

If led and monitored correctly, a wellness program can not only save your company money, but can turn into an educational, social, and supportive addition to the workplace environment and culture.

The Top 5 Reasons Corporate Wellness Will Work for Your Company

  1. Driving Sustainable Behavior Change: Unhealthy behaviors lead to health risks and conditions, which ultimately leads to increased health care costs. A well-done, on-going corporate wellness program will identify unhealthy behaviors and help the group and individuals adopt and improve their behaviors and actions.  There will be follow-up, goal setting, customized solutions, and coaching along the way. 
  2. Reduction of Health Care Costs: One of the biggest reasons for a corporate wellness program is the reduction of health care costs. This does depend on the effectiveness of the program, and if done right, the savings from the participation in the program will be much greater than the actual cost of the program. A positive ROI (return on investment) means a far more productive and much happier workplace.
  3. Increased Worker Productivity: Poor Productivity at work, also known as “presenteeism,” means being at work physically, but not working efficiently. Interestingly, the cost of presenteeism is much higher than absenteeism. From numerous smoking breaks to distraction about health concerns, poor employee productivity has a negative impact on the business productivity and workplace culture. A well-done corporate wellness program can focus on improving this metric. 
  4. Improve Employee Retention: For businesses to thrive in today’s economy, finding and retaining the best employees is important. Benefits play a large role in employee retention, and employees want benefits personalized to their needs.  The cost of losing an employee can be high; Some studies (such as SHRM) predict that every time a business replaces a salaried employee, it costs 6 to 9 months’ salary on average. For a manager making $40,000 a year, that’s $20,000 to $30,000 in recruiting and training expenses.  Many employees love their corporate wellness programs and teams leading the events.  An excellent benefit to provide for your workforce are having ongoing wellness events – cooking demonstrations, office yoga, chair massage, coaching and more. 
  5. Improving Workplace Culture: Holistic wellness programs that inspire mindfulness, stress management, health and vitality in the participants yields a happy group of people – thus corporate culture will be improved.  When employers truly value their workforce, they acknowledge the importance of physical, mental and emotional health. A corporate wellness program should offer a variety of solutions to best meet the needs of each employee population, and inspire improvements in workplace culture.   

Whichever reason speaks to you – from reducing healthcare costs to improving company morale, the benefits of a wellness program are countless.  Here at B.Komplete we focus strongly on meeting and exceeding the needs of our Clients, and driving healthy and sustainable improvements in the employee population.  For more on corporate wellness please visit information about our programs. To schedule a complimentary consultation call to discuss a corporate wellness program for your group, please email us at info@bkomplete.com.

 

B.Educated, B.Inspired, B.Komplete


 

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What are Pre and Probiotics?

July 2, 2018
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Many of us have heard the word “probiotics.” In fact, many of us would even be able to associate probiotics with our gut or stomach. But what do they do? How do they help our stomach and digestion, and what the heck are prebiotics?

Probiotics are live bacterial cultures that help to keep our gut healthy.  Probiotics help with digestion, absorption of nutrients, and immune function.   Probiotics are found in fermented foods like kefir, kombucha, sauerkraut, pickles, miso, tempeh, natto, and kimchi.   Probiotics can also be found in dairy products such as yogurt.  One reason why we are encouraged to eat more yogurt, (how many of us have watched Activia commercials with Jamie Lee Curtis?) and certain soft, fermented cheese. Probiotics are now being manufactured into supplement form.  

Prebiotics are fiber, that basically work as a ‘fertilizer’ for the probiotics. Meaning, while the probiotics, or “good bacteria,” is working it’s way into the gut, prebiotics are helping the probiotics multiply, grow, and improve the amount of good bacteria in the gut. Interestingly, the body doesn’t digest prebiotics. It simply utilizes them to propagate probiotics in the digestive system.

Although both pre and probiotics work together to improve gut health, they are not found in the same foods. If you’re looking to add both to your diet without utilizing food sources, both can be found in supplement form.  However, the Registered Dietitian Nutritionists’ on the B.Komplete Team strongly recommend food first – before supplements.  Dietary supplements are not tested by the U.S. Food and Drug Administration like medications. And the probiotic strains in the supplements may not be specific for the condition you’re looking to treat.  Always tell your Physician what you are doing that may affect your health, and schedule an appointment with a RDN on our team.

Foods Rich in Probiotics:

Yogurt: Yogurt is the number one source of probiotics. However, this only applies if the label specifically says “active live cultures.” Any pasteurization or sterilization can kill the bacteria and therefore there’s no good bacteria left.

Sauerkraut: Also known as lacto-fermented cabbage, and when unpasteurized, contains Lactobacillus bacteria (good bacteria). In this state, it actually contained more probiotics than yogurt.

Miso Soup: A very popular item on a Japanese restaurant menu, this soup is made with miso paste, an Asian seasoning made by fermenting a mixture of soybeans, barley, brown rice and several other grains with a fungus, Aspergillus oryzae.  Miso is a healthy, probiotic food that helps support digestion by adding beneficial microorganisms to your digestive tract.

Kefir: Similar to yogurt, there’s kefir, a fermented and cultured beverage, with a characteristic tart taste. For those with a dairy intolerance, kefir can be a good choice. Interestingly enough, a study done by Ohio State University, found that drinking kefir can reduce gas and bloating brought on by lactose consumption by almost 70%.

Pickles: Cucumbers that have been “pickled” in a solution of salt and water, using their own lactic acid bacteria, they are left to ferment, which turns them sour and a source of probiotics. Pickles are a good source of vitamin K too, although they are high in sodium, something to watch out for.

Foods Rich in Prebiotics:

Asparagus: Great source of prebiotics with roughly 5% fiber by weight.  Check out this delicious recipe for asparagus salad or this recipe for an asparagus frittata

Jerusalem Artichoke: Interestingly, Jerusalem artichoke has actually nothing to do with artichoke, with the exception of its heart’s flavor. Jerusalem artichoke is loaded with prebiotics as well as potassium and iron.  And, they are easy to prepare!

Bananas: A convenient food, that has fiber and potassium.  

Oats: Healthy grains with the added bonus of prebiotics. Oats contain beta-glucan fiber, which is what increases healthy gut bacteria, as well as antioxidants, which means they have anti-inflammatory effects.

Legumes:  Also great sources of protein and iron. Some common legumes include; lentils, kidneys, and chickpeas. Legumes have the right amount of fiber to boost healthy gut flora.

 

How much do you need?

At present, the verdict is out on exactly how much we need to consume, however some of the regulatory and scientific groups have put forward, per day figures of:

  • Dietary fiber: 25-38 grams

If you are not used to eating a diet that is rich in fiber, start slowly.  Try adding 1 new food each day for a week that provides a good source of fiber.  You can gradually increase each week.  

We truly hope this blog post was helpful, and inspires you to add a source of pre and/or probiotic fiber into your daily food plan.  Here at B.Komplete we believe in a healthy and balanced approach to eating.  Let us know in the comment section what you try!

B.Educated, B.Inspired, B.Komplete

References: 

http://ific.org/publications/factsheets/preprobioticsfs.cfm#Probiotics%20and%20Prebiotics%20Found%20in%20the%20Foods%20We%20Eat

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/

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What to Expect at a Corporate Health Fair

May 12, 2018
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With Summer right around the corner, Health Fair season is upon us. A health fair is an event where an array of health information is provided to the public. Corporate health fairs are a great way to promote health and wellness to your company in a fun and interactive way for all employees. Everyone, from the CEO to those in entry-level positions, experiences stress and distractions at work. Wellness programs, health fairs included, can provide insightful, educational, and collaborative experiences and activities to help counteract those overwhelming feelings.

There are many steps when it comes to planning a health fair for your company. Start early. Establish a date, time-frame, and location for the health fair. A budget must be developed, and the focus of the health fair, as well as goals and objectives, need to be determined. Many businesses choose to put on a health fair for their employees once or twice a year. Depending on the company, they can be held during business hours on a week day, where others are arranged to be set up on the weekends so that families can participate as well. Companies may also choose a specific theme for the health fair.

It is essential that your health fair is innovative and fun, and gets your employees excited to attend. In order to achieve this, think outside the box for the vendors and sponsors that you would like present at your health fair. Some ideas include: Whole Foods , a Local Farm Share , Community Volunteering Programs , Local Meditation Centers  and Local Fitness Centers. Offering healthy snacks, raffle items, on-going trivia, and other incentives will encourage participation and help to increase motivation. If your company currently provides a wellness program to employees, the health fair is a great place to recognize and encourage employees who are actively participating in regular wellness initiatives. Also, the health fair is a great place to continue to advertise all of the positive effects of corporate wellness programs for your company.

Most importantly, the demonstrations and activities comprising the health fair need to enhance learning and appear exciting for the employees. This can be done through hands-on learning, games, and/or demonstrations. Examples of wellness services that B.Komplete offers for fairs include: Chair Massages, Yoga/Exercise/Pilates Classes, “Ask an RDN (Registered Dietitian Nutritionist)” Tables, Wellness Stations, Custom Gift Baskets and more. B.Komplete has a wide selection of Wellness Stations that we offer as part of our corporate wellness programs and can be used at your health fair. Our focus areas for our Wellness Stations include Nutrition, Exercise, Disease Prevention and Stress Management. When you choose B.Komplete, we will provide all of the management, organization, marketing, information and staff for you for your health fair; it is our job to make your job a bit easier. 

Lastly, promote, promote, promote!!! It is crucial that your employees are aware of and have a reason to be excited for the company health fair. Send email announcements (at least 2-3 months in advance, and continue to send right up to the event), decorate bulletin boards, organize a desk drop…make it fun! And remember the power of in-person announcements, as well as C-Suite participation in the events.  

Here at B.Komplete, we specialize in helping companies implement and manage their corporate wellness programs. It does not matter to us what your company decides, B.Komplete accommodates each clients’ needs in order to put on the best wellness events possible for each client.  Contact us now to discuss our health and wellness fair options, and schedule your fair! 

 


 

References:

Health & Wellness Fairs

https://www.2020onsite.com/blog/13-tips-for-throwing-an-awesome-health-fair

https://www.cdc.gov/women/healthfair/index.htm

 

 

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What Foods to Eat in the Winter

February 4, 2018
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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


References:

https://greatist.com/health/seasonal-winter-produce-guide

http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/the-best-winter-foods-for-kids

 

 

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How to Avoid a Food Coma after Lunch

November 20, 2017
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So you’ve had a busy morning and it’s time for lunch. For many people, work lunches involve buying food from the company cafeteria, or heading out to one of the many eateries that cater to the workweek lunch crowd. Taking your full lunch break is a great way to decompress and prepare for the work in the afternoon (see our blog on how to do the business lunch healthfully), but there is one outcome every productive worker wants to avoid: the food coma.

The “Food Coma” which is so ubiquitous it was added to the Oxford Dictionaries Online in 2014, is that feeling of sleepiness that overtakes people after a big meal. You may know it by a different name like “the itis,” or “after dinner dip,” but you probably haven’t heard of the technical term: “postprandial somnolence.”  We most commonly think of it happening after big holiday meals (like Thanksgiving) but a food coma after lunch can ruin afternoon productivity. So how can we all prevent the food coma…

Don’t go too big: A study in young men tested whether a low or high calorie lunch would have a greater impact on sleepiness during a monotonous drive (don’t worry, the drive was in a simulator). Researchers found that the larger meal caused a much greater lull in attentiveness and trend toward greater sleepiness compared to the smaller meal.

Tip: Pack your lunch the night before, or make sure to exercise your ordering skills at a restaurant to ensure your meal is less calorie dense. Use the Healthy Dining Finder to locate a restaurant with healthy options near you, or check out some of B. Komplete’s healthy ordering tips for business lunches.

Keep those carbohydrates complex: One theory for feeling sleepy after meals has to do with the amount and types of carbohydrates we eat. There is evidence that eating easily digestible simple carbohydrates (like white flour and sugary desserts) causes sleepiness by increasing blood sugar and subsequent insulin production. That increase in insulin production happens concurrently with increases in hormones like melatonin which causes sleepiness, and inhibition of orexin neurons which help maintain wakefulness. Multiple studies show greater sleepiness and earlier onset of sleep with meals higher refined and total carbohydrate.   Tip: Try to keep your post-meal surge in blood sugar slow and controlled by choosing healthy, complex forms of carbohydrates like whole grains. Also be sure to include plenty of fruits and vegetables that add healthy fiber and slow the digestion of carbohydrate in the gut.

Avoid high fat meals: A study done in over 700 Australian men found that those who ate diets higher in fat reported experiencing greater daytime sleepiness than those with lower fat intake.  Tip: Keep your lunch light on the grease! Heavier, fatty foods like pizza and burgers might just exacerbate your post-meal lull. Also consider the type of fat you eat. Typical fast food often contains lots of saturated fat, the fat we typically consider less healthy. Instead, choose foods full of healthy unsaturated fats like guacamole, or a salad with a vinegar and olive oil, nuts and seeds.  

 

Get a good night’s sleep: The experience of a “afternoon dip” doesn’t have everything to do with your meal. At least some of this post-lunch sleepiness is due to natural fluctuations of your circadian rhythm which can be exacerbated by the content of your meals. However, another major factor for your desire for an afternoon nap? Sleep debt. According to the CDC, 1 in 3 Americans is sleep-deprived and you’re much less likely to feel energized after lunch if you didn’t get enough sleep the previous night. Poor sleep is also associated with poor food choices, which can exacerbate the food coma, creating a vicious cycle…  Tip: Set an alarm not just for the morning, but for bedtime and hold yourself to it! Ensuring you get enough sleep will not only help you stake wakeful throughout the workday, but will also help you make healthy food choices at lunch!

It might feel great to take a nap after a satisfying meal, but this isn’t an option when you’re busy at work. Prioritizing healthy, light lunches and adequate sleep at nighttime can help you maintain your productivity and prevent the dreaded food coma.

However, if you’re like many Americans, you have a hectic work day and prioritizing healthful behaviors can be difficult. Check out B.Komplete’s post on how to maintain a healthy lifestyle with a busy schedule!

B.Educated, B.Inspired, B.Komplete

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The Untapped Power of Mindfulness Meditation

November 4, 2017
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Let’s rewind to 2014 for a moment. B.Komplete was just getting started and I was just beginning to develop the wellness programs you see from us today.  While researching comprehensive wellness programs, one of the keys to well-being that I discovered was the power of mindfulness and meditation. Well-being is far more than physical health – mental and emotional health are also vital to overall wellness. With this in mind, myself and my team developed a variety of stress reduction tools to guide anyone to a healthier mindset. B.Komplete now offers life coaching, yoga, meditation, chair massage, acupuncture, stress reduction stations, stress reduction seminars, workshops, and stress reduction challenges.

Fast forward to 2017 when I had been away from the “front lines” for a bit too long, and knew that I had to get out there.  I decided it made sense for me to personally teach one of our stress reduction workshops. At this point I was practicing yoga frequently and had learned a little bit about meditation and how to use it. However, I had never really focused on becoming mindful myself, and I had definitely never committed to doing so on a consistent basis. I am a firm believer that in order to be the most effective teacher you can be, you must have personal experience with the subject matter. I wanted to experience the power of mindfulness and meditation for myself, and be able to share my experience with others. Here’s a little bit more about my journey to unlock my power through mindfulness meditation…

How my mindfulness meditation journey began.

I started with a 30 day mindfulness meditation practice. I practiced between 5 and 8 minutes daily and it was perfect. I found that it was really helpful to practice first thing in the morning, before starting work.

The changes I experienced during the first 30 days…

First of all, I gained an awareness that I had not been very mindful at all before starting this practice. As I made my way through the first 30 days I grew a whole new view of the world around me. I appreciated the nature, the scenery, and the leaves on the trees so much more. My world became much more vivid, more beautiful, and more inspirational, as I became more mindful.

My overall impression of my mindfulness and meditation practice…

It blew my mind! It totally changed my life by expanding my horizons and changing the way I perceived the world. I started noticing I was able to handle my stress in a much healthier way and had this new, positive outlook on life. I was more capable of handling stressful situations. As soon as I started my practice, I developed resiliency. When life tried to knock me down, I came back stronger and more focused. I started to notice my reactions changing. When difficult situations presented themselves I resorted to my practice.

The specific factors that helped me gain the full potential of my practice…

Developing a personal mantra was incredibly beneficial to me. In times when stress was mounting inside me, I came back to my breath and my mantra. The mantra drew me back to the present moment and brought me clarity and focus. I could feel the anger, frustration, stress, and other negative emotions dissipate as I focused myself on the present moment using my mantra. The way I see a mantra, is as a tool to change your mindset. I developed my mantra to help motivate me professionally by using words I connected deeply with to create a phrase I knew would help me get my mind back on the right track.

Life before mindfulness meditation…

I have been a high stress person throughout my entire life. Stress has always been a major factor in my life, and probably always will be. Soon after starting graduate school I noticed I was losing large clumps of hair. I was obviously alarmed, and saw my doctor. The doctor told me, “you need to chill out a little bit, don’t let the school kill you.” Like I said, stress was a major factor for me. I noticed other physical changes in my body during periods of great stress. My body weight would fluctuate, my jaw would be sore from grinding my teeth, I had dark circles under my eyes. I could tell my body was not happy with the way I was handling stress.

As a business professional, mindfulness helps me work.

Mindfulness has greatly benefited me from a professional standpoint. When business gets overwhelming, I take a step back and focus on what is going on right now. Mindfulness makes the tough stuff easier to handle. One thing I have struggled with in the past is focusing too much on the future. I would start to think about everything I had on my to do list and it became cumbersome. Mindfulness has helped me take a step back. I take things day by day now. I focus on what needs to be accomplished each day, and I do it. This has made my life so much more manageable. I find much more happiness and excitement in my day to day work now that I concentrate on one day instead of worrying about the next 3 months!

Recommended tools to get started with mindfulness and meditation.

The Center for Wellness at Harvard University has great resources from guided meditations to mindfulness tools. When I was first starting my practice I used online, guided meditations.

B.Komplete offers a wide variety of stress reduction programs. If you are interested in personally benefitting from a mindfulness and meditation practice, and would like to share this gift with your office group, contact us at info@bkomplete.com for additional information and to schedule our stress reduction events. 

B.Educated, B.Inspired, B.Komplete

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Creamy, Dreamy Recipes Perfect for Your Summer Body

May 23, 2017
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Creamy, Dreamy Recipes Perfect for Your Summer Body

We all know the cycle – as the weather heats up, our motivation increases to get or maintain a toned physique.  Often times this means giving up some of the foods we really enjoy to eat.  However, these desires don’t need to be mutually exclusive – you can get or maintain a toned physique AND eat food that you enjoy!  Try one of our favorite creamy, dreamy recipes that are both delicious and nutritious.  

B.Komplete Ranch Dip

Makes 8 – 2 Tablespoon Servings

Ingredients

  • 2 Cups siggis Plain Yogurt (Fat-Free)
  • 2/3 Cup Light Mayonnaise
  • 1 Teaspoon Dried Dill Weed
  • ½ Teaspoon Dried Parsley
  • ½ Teaspoon Kosher Salt
  • ¼ Teaspoon Ground Black Pepper
  • ¼ Teaspoon Garlic Powder

Instructions

Combine all ingredients in a bowl until well blended.  Consume immediately or refrigerate (will keep covered, in refrigeration up to 3 days).  Perfect for a vegetable dip, and used on sandwiches, fish, meat, baked potatoes and whole grain pasta.  Thin it out with a splash of water and you have made your own salad dressing!

 B.Komplete Cheesecake Pudding

Makes 6 – ½ Cup Servings

Ingredients

  • 1 (8 oz.) Packages of Low-Fat Cream Cheese   
  • 1 (8 oz.) package of Fat-Fat Cream Cheese
  • 1 cup siggis Plain Yogurt (Fat-Free)
  • ¼ Cup Honey
  • 2 Tablespoons Lemon Juice
  • 1 Tablespoon Vanilla Extract

Instructions

Allow the cream cheese to soften in room temperature (about 30 – 60 minutes).  When the cream cheese has softened, combine in a medium bowl with all other ingredients.  Mix well.  Consume immediately for a creamy treat, or refrigerate for 2 – 3 hours for a more firm texture.  Enjoy with fresh fruit, or add a pinch of lemon zest. 

If you haven’t tried siggis yet – get up and immediately go buy it!  The Icelandic “Skyr” is a thick and creamy yogurt that is high in protein and has a great flavor.  siggis is B.Komplete Approved because the flavored varieties are still lower in added sugar.  Its the perfect breakfast or snack to take with you during the summer!  The B.Komplete Dietitian Team uses siggis in a variety of our Corporate Wellness Cooking Demonstrations.  We love siggis, and we know that you will too. 

B.Educated, B.Inspired, B.Komplete

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How to Inspire Healthy Habits in Your Workplace

April 19, 2017
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in Blog
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There are countless reasons to invest time and resources into creating a healthy work environment and workforce. Healthy employees contribute to their companies through increased productivity, reduced absenteeism, and are less likely to quit. Reducing turnover and increasing productivity are excellent incentives for employers, and healthy minds and bodies – as well as incentives on insurance premiums or gym memberships – are great incentives for employees.  Wellness designed properly, works.

If your company doesn’t currently have initiatives for improving employee health and wellness, here are some simple ways to get started:

  • Provide Healthy Food at the Office.  Improve food choices in simple ways, by providing access to fresh, seasonal fruits and vegetables in the cafeteria or keeping a bowl of healthy snacks in the break room. Instead of a platter of donuts for employee morale on a Friday, consider bringing in some Greek yogurt with whole grain granola and fresh fruit slices for healthy parfaits.  By setting a healthy example of food served within the work environment, this will encourage employees to pick up their own healthy food habits at work and at home and promotes wellness success
  • Emphasize Movement Throughout the Work Day. Some offices host “walking clubs” as part of their lunch hour routine and to get employees up and moving during the day. This is one great way to incorporate more exercise, and there are plenty of other options. Consider hosting a workshop to teach employees different ways to get small exercises into their work day – like doing 5 “desk push ups” each time they get up to go to the break room or bathroom.  One effective way to show employees that you care about their fitness and their stress levels is to host an Office Yoga, Functional Training or Pilates Class. A B.Komplete Instructor will come to your work-site and lead your group in a customized workout!
  • Healthy Competitions. Health and weight loss or maintenance challenges that take place over discrete time periods (for example, 4 to 10 weeks) can motivate employees to take on new healthy habits in the spirit of a friendly competition. Challenges can be as simple as encouraging teams of employees to track their daily food intake each day, to more holistic challenges involving weight loss, minutes of exercise, mindfulness, and more.
  • Invest in a Comprehensive Corporate Wellness Program. In 2008, Johnson & Johnson published that implementing a corporate wellness program had saved them $250 million dollars in employee healthcare, a return on investment of $2.71 for every dollar spent. But implementing a healthy environment and getting these types of outcomes can be difficult without bringing an expert on board.

Expert corporate wellness vendors create wellness challenges, provide work-site nutrition and food, stress management, and exercise activities and track important health care benchmarks to let you know how your company stacks up when it comes to health and wellness. Unclear how to choose the right corporate wellness program for you? Click here and learn the best ways to identify how your company can incorporate corporate wellness.  B.Komplete is a best-in-class full-service corporate wellness vendor that will provide the most effective solutions for your organization.  Contact us now to learn more.

Savvy managers and business owners realize that happy, healthy employees create a more innovative work space and a more productive work environment. By considering the tips above, you will make your company more successful and a better place to work.

B.Educated, B.Inspired, B.Komplete

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B.Komplete Explore the Store: Snacking Solutions

March 6, 2016
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in Blog
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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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