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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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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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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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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HOW TO START A VEGETARIAN DIET – ARE YOU UP FOR THE CHALLENGE?

August 25, 2015
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Woman thinking over how to become a vegetarian

Type “becoming a vegetarian” into your favorite search engine and you are guaranteed to see a plethora of news articles, medical journals, lifestyle blogs, and social media sites filled with suggestions.  Let’s keep it simple – condensed results for you in an easy-to-follow article:

First, let’s review the benefits.  Switching to a vegetarian lifestyle can help improve personal health , sustain the environment, support animal welfare, and save money.  Whatever you believe, there is always a reason to consider trying a vegetarian diet.

If you’re reading this, then you may have thought about becoming a vegetarian at one time.  For whatever reason you couldn’t start then, we challenge you to take the venture now!  Vegetarianism is more accessible than ever, even for the busy professional. 

Here are four steps to make it happen:

Step 1 – Let’s be honest…

Before skydiving for the first time, would you calmly hop in your car and drive to the nearest airport?  Probably not; you may consider a few things like risk, personal health and cost, prior to jumping.  Similarly, if you want to become a vegetarian, consider the following:

  1. What foods do you enjoy and what don’t you like?
  2. Are you an adventurous eater or do you to stick with what you know?
  3. Do you eat in restaurants or at home?
  4. Do you cook or buy ready-to-eat meals?

Understanding your preferences will help make this work.  For example, don’t expect to become a vegan chef overnight if you don’t like cooking.  You may enjoy some ready-to-eat options instead while you ease yourself into cooking a few meals. 

Step 2 – What do you know?

There are different types of vegetarianism.  Here are the most popular:

  • “No food with a face” – Quoted from TV character Phoebe Buffay of Friends , this type of vegetarian avoids food with a face, or simply put animal meat. The technical name is lacto-ovo vegetarian, which includes eating animal byproducts like dairy and eggs, but not the animal flesh itself. 
  • One fish, two fish… – A pescatarian fuses the health benefits of fresh fish with nutrient rich plant-based foods. A pescatarian avoids all land animals like beef and poultry and may also exclude byproducts like eggs and dairy.
  • Animal hugger – Also known as vegan. This version completely omits animal product from the diet including byproducts like eggs, dairy, honey, and foods with Red40 coloring. 
  • What the heck is a flexitarian? – A newer term, the flexitarian  consumes meat less frequently and in smaller amounts. For example, a flexitarian  may eat plant-based foods only, but will eat meat on special occasions like holidays.

Which one sounds good?  Choose the best fit for you and set it as your goal.

Woman pointing out produce and vegetable options in grocery store to a man.

Step 3 – Let’s eat!

Enough thinking, let’s start eating! 

  • Tip 1 – Make your favorite already-vegetarian dishes:

Do you like sandwiches like grilled cheese and PB&J, veggie lasagna , rice and beans , tossed green salads and other potato, pasta and fruit salads, minestrone soup, or mac ‘n cheese?  If you do, good news!  These are already meat-free dishes!  

  • Tip 2 – Embrace “gateway” meat products:

While some people turn their noses up at the processed nature of faux meats, this option can be an efficient way to add protein and make a meaty dish vegetarian without losing the flavor and texture of the dish.  These products can be found in most grocery store chains, in the natural food and frozen food isles:

For more healthful vegetarian products, check out our previous post.

  • Tip 3 – Substitutions for Vegan-friendly dishes

Avoid dairy and eggs by using plant-based ingredients instead.  Items like applesauce, bananas, nut milks, flax seed, and coconut can be substituted while cooking and baking.  In addition to great taste, your foods may be healthier!  Check out conversion charts available online.

Step 4 – Nice to meet you!

To be a successful vegetarian, introduce yourself to new meals and ingredients.  Plant-based dishes can be delicious, easy to find, and healthy.

Take the Challenge

Starting a vegetarian diet can be easy to do, and can be a gradual process.  It’s helpful to have a support system in friends and family. 

To help you get started, we challenge you to take the 3-day B.Komplete Vegetarian Challenge!  All you need to do is try three breakfasts, lunches, snacks and dinners that fall within the type of vegetarian you want to become.  Use the recipe sources in this post or stick to your already vegetarian favorites.  Then, let us know how you did by leaving a comment below! 

Not willing to commit yet?  Try out Meatless Monday.  A now global movement, this  organization encourages people to “once a week, cut the meat.”  Their website has a vault of resources to help you commit to reducing overall consumption of meat.

keep calm vegetarians

Resources for you:

Vegetarianism and Sustainability – http://www.businessinsider.com/reasons-to-go-vegetarian-in-charts-2013-10

The Academy of Nutrition and Dietetics – http://www.eatright.org/resource/food/nutrition/vegetarian-and-special-diets/curious-about-vegetarianism

Animal Welfare – http://www.peta.org/

Money Saving Tips – http://www.nomeatathlete.com/save-money-vegetarian/

Pescatarianism – http://healthyeating.sfgate.com/start-pescatarian-diet-9760.html

Vegan Diets – http://health.usnews.com/best-diet/vegan-diet

Flexitarianism – http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/flexitarian/bgp-20056276

Recipe sources – http://allrecipes.com, http://www.marthastewart.com, http://www.vegkitchen.com, and http://www.wholefoodsmarket.com/recipe/search/vegetarian

Meatless Mondays – http://www.meatlessmonday.com/

Vegetarian Asian Blend

                 Vegan Asian Blend – Made with Tempeh

 

B.inspired, B.educated, B.Komplete!

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