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 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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Why Gardening is Good for Your Health

May 6, 2018
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Have you considered starting a garden? What if you created a garden full of fresh herbs or vegetables? You will get the health benefits from gardening, and an assortment of delicious fresh produce.  If digging up your backyard sounds intimidating, or maybe you just don’t have the space for that dream garden, start small. Even potted gardening has health benefits. Below are some benefits to gardening as well as some tips to get started.

 

How does gardening benefit your health?

Increases your exposure to Vitamin D: Spending sometime outside allows your body to absorb vitamin D which can increase your calcium levels promotes healthy bones and immune system. It can also increase serotonin levels in your brain (a feel-good hormone). Just don’t forget to wear sunscreen and sunglasses!

Mood Boosting: Some studies have indicated that gardening can combat stress better than some other hobbies.

Stress Reduction Through Mental Focus: Gardening is deliberate mental focus in which you can set aside your daily problems and relax. It is so important to be able to “turn off” the stressors at work and your personal life to have the energy to tackle them head on. Reducing stress improves not only your mental health, but physical health as well. By limiting stress, you also decrease your risk of chronic diseases such has cardiovascular disease and diabetes.

Improve your nutrition: Growing your own vegetables and herbs will allow you to add variety to your plate and even provide a boost of confidence knowing you grew them yourself. Produce picked fresh from the garden will taste amazing and provide more nutrients than many of the vegetables you would purchase at the grocery store. This will also save you money since you can now check the vegetables and herbs that you are growing off of your grocery list! You may even be more likely to get your family to consume vegetables more if you let them play an active role in the gardening with you.

                                            How do I get started?                                                  

Where do you want to grow your garden? The initial step to gardening would be to decide an appropriate place to put it. If you have a huge backyard, consider finding a spot to designate to a garden. Does your front yard need some sprucing up? Plant some flowers along your house or deck. Both of these options may seem difficult if you live in a city. Fear not! There are plenty of ways to incorporate an indoor garden such as on your windowsill, or even finding lower light plants that can be placed throughout the house.  Many cities have shared planting spaces; you will rent your box/plot/area and be able to plant your vegetables, herbs, fruits, flowers and pay a nominal fee.  Find a garden near you here.

What do you want to plant? Do you want to surround yourself in beautiful flowers and scents? Look up flowers that will thrive in your chosen area. Maybe you want to start cultivating your own vegetables. Investigate the vegetables that are in season in your location.  Learn more about what is in season here.

What soil should you use? This is very important to successfully grow your plants. There are a variety of soils out there and they are all comprised of different nutrients. When you have decided on the plants you want to grow, research the types of soil they do well in. The soil is their home, and provides food for them.  Learn more about how to pick the right soil here.  

What tools do you need? When starting your first garden, you should begin small. That way you do not get overwhelmed or too out of your budget. Pick up your basic tools such as gardening gloves, a trowel, and a rake.  For community container gardening, check out this list and for larger gardens, larger equipment may be needed.  

How to maintain your garden: Make sure you know how often you have to water your plants. Some can be very temperamental. Spend some of your free time weeding so that your plants do not suffocate from outside intruders. If the weeds are overwhelming, there are fertilizers you can use. The best part is that you get to choose the fertilizers and you know exactly what you are putting on your plants.

As long as you start slow, gardening can be fun, relaxing, and budget friendly! 

B.Educated, B.Inspired, B.Komplete

References:

https://www.aarp.org/health/healthy-living/info-2017/health-benefits-of-gardening-fd.html

http://www.sound-mind.org/gardening-reduces-stress.html#.Wns75ujwbIU

https://www.thespruce.com/gardening-basics-how-to-start-a-garden-1402556

https://boktowergardens.org/calendar/vegetable-and-herb-gardening-for-central-florida/

https://www.pinterest.com/pin/224546731395708647/

https://www.bhg.com.au/vass-garden-caddy

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How Movement Can Benefit Your Workday – And How to Fit It In

March 26, 2018
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Have you ever thought about how long you sit throughout the work day? If you are like most Americans with sedentary jobs, that doesn’t expose you to enough movement throughout the day. Ever since the increase in the body weight of our nation, health professionals have been promoting more nutritious eating habits and physical activity as the keys to a healthy body weight and reduced risk of disease. Although eating healthfully and exercising is the right way to live, it’s not that simple for everyone to fit it in, every day. 

A recent study conducted by Dr. William Tigbe from the Warwick Medical School and the University of Warwick found evidence that office or sedentary jobs are detrimental to cardiovascular health.  This research showed that waist circumference increased by 2 centimeters, with the risk of heart diseases increasing by 0.2% for each additional hour spent a day sitting after 5 hours.  Lack of movement can slowly creep up on us, and put us at increased risk for negative health outcomes.

We all know that exercise and movement are important for helping to reduce our risk of heart disease. Studies show that spending 7 hours a day on your feet or walking 7 miles a day is ideal for safeguarding against cardiovascular issues and maintaining a healthy weight.  But in reality, few of us have time for that.

Prolonged sitting can negatively affect the body’s metabolic function, causing an array of problems besides chronic diseases.  Inactivity can result in brain fog, muscle degeneration, leg disorders (poor blood circulation), soft bones, and of course weight gain. Marc Hamilton, a professor of inactivity physiology at Pennington Biomedical Research Center in Baton Rouge, LA noted that even the smallest contractile movements throughout the day are important for good health.

How can physical activity benefit your work-day, and how can you fit it in?  Well, to start you will feel better when you move.  Exercise releases the “feel good” hormones; Endorphins, Serotonin, and more. Endorphins interact with the receptors in your brain that reduce your perception of pain.  Endorphins also trigger a positive feeling in the body, like that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.  Serotonin is our primary “happy hormone” and contributes to our feelings of happiness, wellness, and contentment.  Serotonin is used to transmit messages between nerve cells, it is thought to be active in constricting smooth muscle. As the precursor for melatonin, it helps regulate the body’s sleep-wake cycles and the internal clock.

Exercise improves your cognition!  This applies to those of us experiencing brain fog: exercise changes the brain in ways that protect memory and thinking skills.  In a study done at the University of British

Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.  Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment. 

So, how do you manage to squeeze in physical activity throughout the workday? Here are our top tips to help everyone fit activity into a busy lifestyle:

  1. Stand/Walk/Bike to work: This may not work for everyone, but if you commute via public transportation, avoid finding a seat. If you work close enough to walk or bike, try to incorporate that into your commute a couple of days a week to start.  Even if you can’t walk/bike to work, what about on the way home?  Bring a pair of work-out clothes/shoes to keep in your office.  
  2. Fitness Breaks: Instead of taking a coffee break or during lunch, incorporate a few laps on your way to or from the break-room, take the stairs whenever possible, enjoy the nice weather with a brisk walk after finishing your lunch.
  3. Stand while at work: Whenever you see an opportunity to get out of that computer chair, take it! Stand while talking on the phone, walk to your coworker’s desk rather than emailing or calling, invest in a standing desk, or a tool to raise your computer at your desk, if possible.
  4. Schedule “walking meetings”:  Rather than meeting in the board-room – meet at the door and take a walking meeting!  The movement will help get your blood flowing, and you may come up with ideas more quickly/solve problems more easily.  
  5. Keep workout gear at your desk: A couple resistant bands or small weights can be simple ways to include strength training while on a conference call or between meetings.  Check out our favorite desk exercises.  
  6. Plan for business trips: Investigate the hotel you will be staying in and if it includes a fitness room or pool. Instead of sitting and waiting for your delayed flight to show up, go for a walk around the terminal.  Always pack sneakers!  
  7. Involve your coworkers: It is much easier to stick to a regimen if you have others involved in the activity as well. Talk to your colleagues and form a fitness group. You could plan 10-15 min walks around the building with them, and walking meetings.  If you have a competitive office environment, what about a walking or activity challenge?  Contact us at info@bkomplete.com to learn about our custom wellness challenges.  

Even small changes (200 more steps per day) can ladder up to long term health benefits. Need a little more inspiration?  Check out Dave’s Story.  By adding movement into your day, you will have more energy, possible weight loss from burning more calories, and improvement in your body’s metabolic functions. So, what are you waiting for? Go talk to your coworker from across the building, and schedule your first walking meeting!

B.Educated, B.Inspired, B.Komplete

 

References:

https://www.bls.gov/opub/ted/2017/standing-or-walking-versus-sitting-on-the-job-in-2016.htm

https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st#

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-exercise/art-20047394

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What Foods to Eat in the Winter

February 4, 2018
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in Blog
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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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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: Supermarket Series

February 7, 2016
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in Blog
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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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Savory Ancient Grain Recipe

September 12, 2015
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in Blog
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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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