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Intermittent Fasting- The Power to Help Prevent Cancer?

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We all know someone who has experienced hearing the words, “You have cancer.” According to the CDC, for every 100,000 people, there are 436 new cancer cases and 156 died due to cancer. It is the second leading cause of death in the US. One of every four deaths in the US is due to cancer. What is one of the potential solutions to this growing disease? Let’s discuss – Intermittent Fasting.

Can intermittent fasting be a new way to help prevent this disease? Most of us already know that a balanced and healthy lifestyle is the first step to help prevent cancer.  Activities include frequent exercise, nutritious food choices, keeping a healthy weight, alcohol in moderation and avoiding tobacco. New research suggests that what has been a religious practice, and a very restrictive dieting program, can potentially help prevent and treat this deadly disease.

Continuous research is being done supporting the role of fasting on cancer treatment and prevention. Calorie restriction is able to reduce and delay cancer incidence, and inhibits tumor progression and metastasis. Fasting can kill cancer cells, boost the immune system, and improve the effectiveness of chemotherapy and radiation therapy.

What is Fasting?

It is voluntarily going without food  for varying lengths of time. Specifically, intermittent fasting is a complete avoidance of calorie intake for 16-18 hours daily or alternating a fasting day with a normal energy intake day. The theory is that it will slow your metabolism.

Pro's of Intermittent Fasting

Con's of Intermittent Fasting

  • Weight loss
  • Reduces inflammation
  • Improves biometric markers
  • Can aid in the growth of new nerve cells
  • Slow aging
  • High dropout rate
  • Overeating typically occurs following fasting days
  • Expensive meal plans
  • Limited research to support
  • Promotes a restrictive mentality

Intermittent Fasting... and Cancer?

Improves Insulin Sensitivity

Fasting means not eating for lengths of time, right? When there is more food available in the body, the cells become less sensitive to insulin. So, you are probably thinking “what does that mean?” Insulin resistance means that cells do not respond to insulin signals, leading to more glucose in the blood and a higher fat storage. When our body is fasting, it tries to conserve as much energy as possible so the cells become more sensitive to insulin, can remove glucose from blood and there is less fat stored. Simple answer: when there is more sensitivity to insulin, cancer cells have a harder time developing or growing.

Reverses Effects of Chronic Conditions

Certain conditions like obesity and type 2 diabetes have been identified as risk factors for cancer. When affected by these conditions, the risk for multiple times of cancers is higher, and there is a lower chance of survival. Fasting has been proven to increase weight loss. This reduces obesity rates and diabetes which can reduce the risk of developing cancer.

Can Improve Quality of Life During Chemotherapy

Fasting improves people’s responses to chemotherapy because it promotes cellular regeneration; protects blood against harmful effects of chemotherapy; reduces side effects from chemotherapy. Patients who were fasting during chemotherapy also reported higher energy levels and a higher tolerance.

What Should You Eat?

Focus on nutrient density by selecting wholesome foods that provide you energy, nutrients and fill your belly. Mix up your veggie choices to get a variety of vitamins and minerals. Let’s not forget about the importance of protein! Foods with protein will keep you full, which is important for the days where you are fasting. Pay close attention to low calorie foods that create high volume- on both your plate and in your belly!

More Information

Do you want more information on this type of diet or an example of what a fasting meal plan looks like? We provide counseling and you may qualify for free sessions.  Email B.Komplete at admin@bkomplete.com for more information and to see if you quality for our free in-network counseling. 

Resources:

  1. I Tried Intermittent Fasting. Here’s What Happened
  2. Fasting- What You Should Know
  3. What To Eat On An Intermittent Fasting Diet
  4. Intermittent Fasting
  5. Eating Hints: Before, During, and After Cancer Treatment

Researched and written by Alexa Clark, Dietetic Intern

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Protein Powder: A Supplement for Everyone

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Protein powder is a very popular nutritional supplement commonly used by athletes and weightlifters. However, you don’t have to be an athlete or weightlifter to enjoy the benefits of protein powder. Protein is essential for our bodies to function properly. Our body uses protein for building and repairing muscle tissue, making enzymes and hormones, keeping our immune system strong, and can be used as an energy source if needed.  However, for many working people, it may be challenging to obtain the proper amount and variety of foods required to meet the body’s protein needs. Luckily for us, we have your solutions: Protein Powder

According to the National Academy of Medicine, adults should get 10-35% of their daily calories from protein, or 0.8g of protein for every kg of body weight. The various proteins in our body are made of 20 different amino acids. Nine of these are essential- meaning our bodies don’t make them on their own, so we must get them from the foods we consume. Foods that contain all nine amino acids are called complete proteins. Complete proteins are commonly found in animal-based foods such as red meat, chicken, fish, eggs, and dairy products. However, soybeans also provide a complete source of protein.  If you are a vegetarian or vegan, it is important to eat a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to comprise a complete protein profile. 

If you are one of those busy-bees that find it hard to get a healthy amount and variety of protein, drinking a protein shake as a snack or in addition to your meal, may be a good option for you.  Below is a comparison of 4 different protein powders, two plant-based and two animal-based.

Plant Based Protein Powder

Orgain Vanilla Protein Powder

This protein powder is a one stop shop for anyone- whether you are a busy professional, athlete, casual gym goer, a hospital patient, or have a dietary sensitivity. Anyone who needs additional protein in their diet can get a nutritious and good tasting plant-based protein powder from Orgain. 

Orgain’s plant-based vanilla protein is composed of a blend of Organic Pea Protein, Organic Brown Rice Protein, Organic Chia Seed, and their Organic Creamer Base. The Organic Creamer Base is comprised of a variety of all natural ingredients with the purpose of making the protein smooth and creamy. Additionally, Orgain’s Plant-based protein powder includes all 9 essential amino acids, making 1 serving of this powder a complete protein.

In an interview with Keith Hine MS, RD, the Sr. Director of Healthcare & Sports at Orgain, he explained how diverse the Orgain Plant-Based Protein Powder is and why people like it so much. When asked who this protein is most suited for, he said, “It isn’t specified for a particular use. Some use it at cancer centers because they need additional protein for their health or, a professional sports team can use it for recovery. Busy professionals, busy moms, dads, and individuals on the go also appreciate our protein powder because of its convenience and great taste.” He went on to say, “Most plant-based powders are known for being gritty, but we put extra work into our protein powder to be smooth so it glides over the pallet. Because it’s plant-based, people enjoy the nutritional profile and the fact that it’s so smooth compared to most other plant-based protein powders and even some whey powders.”

Vega Vanilla Protein Powder

This all natural protein can be used by anybody. Weather you are vegan, have a food sensitivity, are health conscious, environmentally conscious, or a busy person on the run. No matter the case, this simple protein powder will help get you the amino acids your body needs with the most basic ingredients.

Vega’s plant-based vanilla protein is composed of a multisource blend of pea protein, pumpkin seed protein, sunflower seed protein, alfalfa protein, and other all natural ingredients. It contains 18 of the 20 amino acids, which includes all 9 of the essential amino acids- making 1 serving of this protein a complete protein.

A couple unique features about this protein is that it contains tart cherry and 2 billion probiotics. Studies have shown that tart cherry promotes muscle recovery, decreases muscular damage, and reduces inflammation and oxidative stress from free radicals. Probiotics produce a variety of benefits in our body, and most importantly, they help aid in healthy digestion of nutrients that we consume. To learn more about probiotics, visit our pre & probiotics blog post.

Animal Based Protein Powder

The next 2 protein powders we discuss are from grass-fed cows.  Grass-fed whey protein is protein powder that is sourced from free range cows. This is opposed to many modern farms that put their cows on feedlots, which are small industrialized space where the cows are given growth hormones and grain-based food that commonly contain GMOs and have been treated with pesticides and fertilizers. Grass-fed cows are not given these injections or unnatural food sources. Ultimately, this leads to a cleaner and more nutritious product that is lower in saturated fats, and higher in healthy omega-3s and conjugated linoleic acids (CLAs) – both of which have a wide variety of benefits

Designer Protein’s Vanilla Whey Protein Powder is made from grass-fed cow’s milk. The whey consists of native whey isolate, natural flavors, sunflower lecithin, stevia leaf extract, and vitamin E. Additionally, Designer’s Native Whey Isolate contains 19 of the 20 amino acids, which includes all 9 of the essential amino acids- making 1 serving of this protein powder a complete protein

This ‘native whey’ protein is one of the cleanest, least processed whey product on the market. It has unique functional and compositional properties that make it stand out from traditional whey powders. This whey boasts a high concentration of branch chain amino acids (BCAAs) at 9.6g. BCAA’s are the 3 essential amino acids leucine, isoleucine, and valine. These amino acids have been shown to build muscle, decrease muscle fatigue, slow muscle loss, and alleviate muscle soreness This protein may be particularly effective for very active people and athletes who are expending muscular energy and need to recover quickly. However, anybody in need of additional or variety of protein can use it as well.

Naked Vanilla Whey Protein Powder

Naked Nutrition Vanilla Whey Protein is made from grass-fed cow’s milk from small U.S dairy farms in California. The whey consists of 3 natural ingredients: Grass-Fed Whey Protein, Natural Vanilla, and Organic Coconut Sugar. Additionally, Naked’s Grass-Fed Whey contains 19 of the 20 amino acids, which includes all 9 of the essential amino acids- making 1 serving of this powder a complete protein.      

Naked’s whey protein is also one of the simplest, minimally processed whey you’ll find. When asked who this product is most suited for, James, from Naked Nutrition, said “It’s about people who care about what they’re putting into their bodies. Many supplement companies today essentially make candy by adding sugars and artificial sweeteners to their products. The marketing tells people it’s healthy but the products aren’t. So our supplements are for the people who really care about ingredients and read labels which can be the average person who works out 2-4 times a week or an athlete.” He went on to say, “Our goal is for people to be able to control what goes into their body so we use premium ingredients and as few as possible.”

Nutrient Comparison

 

Orgain

Vega

Designer

Naked

Serving Size

2 scoops (46g)

1 scoop (41g)

1 scoop (41g)

2 scoops (37g)

Calories

150

160

150

150

Total Fat (g)

4

3

1

2

Saturated Fat (g)

.5

0

0

.5

Cholesterol (mg)

0

0

5

50

Sodium (mg)

270

410

40

120

Potassium (mg)

67

240

160

75

Total Carbs (g)

15

4

2

8

Dietary Fiber (g)

5

1

0

0

Sugars (g)

0

1

1

5

Protein (g)

21

30

32

25

Total Amino Acids

N/A

18/20

19/20

19/20

Essential Amino Acids*

9/9

9/9

9/9

9/9

Specs Comparison

 

 

Orgain

Vega

Designer

Naked

Dairy-Free

⛔ 

Grass-Fed Cows

⛔ 

Organic

Vegan

Gluten-Free

Kosher

Non-GMO

GH-Free

No Artificial Sweeteners

 

 

 

 

Taste Test

Now that we have the data, let’s put these protein powders to the taste test!  In order to obtain the most accurate taste and texture profile of the protein powders, we used a simple smoothie recipe for all the powders: ½ cup of unsweetened almond milk, ½ avocado, ½ banana, 1 serving of protein powder, and ½ cup of ice.

Orgain Plant Based Protein Powder (Vanilla Bean) 

 Taste: Balanced flavor profile that allows you to taste all of the ingredients making up the smoothie

Texture: Very drinkable, uniform texture that is really pleasant to consume 

Verdict: Optimal Flavor Profile

 

Vega Plant Based Sport Premium Protein (Vanilla)

 Taste: Sweet with a predominantly strong vanilla flavor

Texture: Very thick and filling; like a paste or a dip

*Note: When using this powder, it may be a good idea to add more liquid or ice than usual

Verdict: Very Filling

 

Designer Protein Native Whey Isolate (Vanilla Milkshake)

 Taste: Pleasing flavor and good aftertaste (mild tropical flavor)

Texture: Very smooth and silky; like a milkshake

Verdict: Most like a Milkshake

 

Naked Grass-Fed Whey Protein (Vanilla)

 Taste: Aromatic, subtly sweet and allows you to taste all the other ingredients of the smoothie.

Texture: Light and airy; like skim milk

Verdict: Very clean & pleasant aroma – most like its description

*Note: Good for people who don’t want the powder to influence the flavor of the smoothie.

– Researched and written by Sean O’Brien, Dietetic Intern

Blog

6 Solutions for Office Productivity

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It’s 3 PM, and you start to squirm in your desk chair.  Your back is getting stiff, your shoulders are tense, and you have completely lost focus on your work.  Sound familiar?  You are not alone in this – Daily Mail reports that 2:55 PM is when most employees are not productive.  This is when you may find yourself checking social media, grabbing an energy drink or coffee, or simply zoning out.   When we sit at our desks for long periods of time, even the most diligent worker will lose focus at some point. And, when we are sitting too much we start to feel less and less motivated on a daily basis. Our bodies have small aches and pains that we think are natural. There’s still two hours left in the day and our boost in energy is nowhere to be found. With a few minor adjustments, you can feel better and gain back that focus and energy you are looking for.  You will be more productive and confident throughout your work day.  Our blog will explain how to create a healthier office space: an atmosphere for you to excel to your full potential.

Tip 1:  First things first, get organized.

Schedule some time to declutter your work area. Add this to your calendar just like any other business appointment. Organizing your work can help you organize your brain and compartmentalize your stress. Clearing your desktop will provide some mind clarity. This will also help to eliminate distractions and allow you to focus on the task at hand.

Tip 2:  Too clean? Add your personal touch.

Bring in items from home that make you feel good and motivate you. Add framed photos of family and friends. Add memorabilia of a particular achievement or vacation. Pick items as things that can motivate you when you glance their way. Be selective and keep these items to a limit as they are not meant to be a distraction, but a catalyst to your work.

Tip 3:  Stand up for yourself.

You may have heard of standing desks before. Movement from sitting to standing periodically throughout the day can help you to feel more energized and increase your productivity. It can also help to alleviate some of the aches and pains that we may feel after being in a sedentary position for too long. While some of the latest and greatest standing desk options can put a dent in your wallet, there are some more affordable solutions that can give you the same benefits. If standing isn’t for you, there are other options for improving your posture at your desk. Chair attachments can be beneficial in alleviating lower back pain and helping us to sit up straight.

Tip 4:  Refresh your desk with a plant.

Studies have shown plants to be significant in reducing negative energy in the workplace. Large or small, plants can reduce pollution in the air around your desk and help to minimize stress. Different colors can cause us to feel a certain way when they catch our eye. The color green is associated with thoughts of nature, vitality and wealth. Having just one plant in an office has been shown to have an uplifting effect on the entire staff!

Tip 5:  Prepare your emergency stress reduction toolkit.

Keep a few handy items in your desk drawers that you can use when you’re feeling stressed or overwhelmed. You could have a stress ball to release tension in your body. You could have a neck wrap to help reduce stiffness in your neck and soothe your muscles. Try aromatherapy through use of a diffuser with essential oils. Stock up on your favorite scents of essential oils to inhale or diffuse in a time of stress. Some of the recommended scents to help you to feel calm are lavender, rosemary, lemon and peppermint.

Tip 6:  Fuel your brain.

Carbohydrates are your brain’s primary choice for fuel. When we are hungry, our brain is not at it’s full potential. This doesn’t mean you need to eat a three-course meal, but snack on something small and full of nutrients to give your brain a boost. Some non-perishable snacks that you could keep on hand are trail mix, whole wheat crackers, popcorn or mixed nuts. Have a fridge nearby? Even better. Bring a yogurt or cut up fruit or vegetables and dip with you and take a walk to the fridge to grab them.

After you try out a few of our tips let us know what you gained by optimizing your office space!  We often underestimate the amount of time in our lives that we spend at work. When we try our best to live a healthy lifestyle outside of work, it’s important that our work habits are healthy as well!

Do you want to add that extra edge for your workforce?  Are you interested in creating a healthy work environment for your employees?  Email us for more tips and tricks for how your office can create and maintain a healthy workplace, info@bkomplete.com. We look forward to hearing about your office and partnering with you to create a winning workplace!

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How to Live like a Wellness Professional

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Living a healthy lifestyle can be difficult for all of us – even wellness professionals. When you choose to take the steps to overcome barriers, you’ll be surprised to find out how rewarding living healthfully can be. Today we will be introducing you to just a few of the health and wellness professionals on the B.Komplete team and giving you some insight to what they have found to be most successful in overcoming their personal barriers to living a healthy lifestyle.

Art is a Registered Dietitian and  Life Coach on the B.Komplete Team.  Art has a unique background in social work that allows him to make long lasting relationships with those he counsels. While he loves what he does, his favorite job is being a father to his two daughters. He is motivated to maintain a healthy lifestyle in order to live up to his own expectations of being able to run around and keep up with his 4-year old now and as she grows up.  While his life can be very busy and health has to be a conscious decision, he finds easy ways to make it fit.  He finds ways to intertwine nutrition with family time at dinner with house favorites like taco night. Art’s family’s taco night incorporates healthier ingredients like lean ground turkey, an abundance of vegetables and low-fat cheese to make them more nutritious without missing out on flavor.

 He loves to educate his family through cooking and allows himself to indulge as long as he is mindful; whether it be with a piece of chocolate for dessert or a glass of wine at dinner. He takes the time to enjoy these small treats when he craves them, so that he doesn’t feel the need to overdo it later. Art is constantly tapping into his internal motivators and challenging himself to strive for better, not perfect. When he can fit in a workout, he gives it his all to make the most of his time. He goes to the grocery store when he knows it will be less busy to save time. He drinks flavored seltzer water because plain water isn’t so exciting to him. Art uses his family as his “why” and plans to grow older without aches and pains as a result of his conscious healthy lifestyle. Art wants you to ask yourself: What is your internal motivator?

Johari is an exercise professional on the B.Komplete Team.  Johari has an extensive background in dance. It was when she became injured that her doctor told her it was time to move her career in a new direction. Johari became a wellness professional when she became a personal trainer. While she still loves incorporating dance into her exercise regimen, she also enjoys weight training and is interested in learning more about parkour and powerlifting. For her, health has been a major priority in helping her to cope with and overcome substance abuse. She sees a Registered Dietitian to learn about what foods to incorporate into her lifestyle to make her feel like her best self. Never losing her love of dance, Johari has incorporated her own unique routines into her kitchen to make preparing food more satisfying.

You can try her specialty smoothie recipes yourself. She puts on her Prince T-shirt and “blueberry beret” to prepare one of her favorite smoothies consisting of blueberries, almond milk, chia seeds and banana. An alternative favorite is her “Moonwalker” special made with banana, unsweetened low-fat yogurt, pineapple, mango, and honey. While cooking is not her favorite hobby, Johari has found ways to make it a priority in her life as her health and nutrition regimen contributes to recovery and an unhealthy lifestyle makes relapse more possible. She has found her journey as a wellness professional to be both healing and rewarding through counseling other women struggling with recovery from substance abuse. Along with meditation, prayer and artwork, listening to others through counseling has been incredibly effective for stress management. If she could give one piece of advice toward maintaining a healthy lifestyle, it would be to “become your own hero.” Don’t be afraid to seek advice and utilize a health professional if you could use some guidance. Talk to people who have worked with different populations and use their expertise to your advantage.

Liz is a Registered Dietitian on the B.Komplete team and as a wellness professional, she loves leading by example and seeing other people take what she teaches them and make it work for their lifestyle. One of the techniques she has found most beneficial to alleviate stress has been making it a point to do a 10-minute meditation of complete silence when she wakes up every morning. This allows her to start with a clean slate before starting her day which is typically followed by a sweat session at the gym. As a former fitness instructor, Liz often switches up her routine between cardio, strength training and circuit training to keep her muscles working hard and boost her metabolism. Meditation and exercise are two things that are non-negotiable in the start to her day and scheduling them to be a priority allows her to stay consistent.

Meal preparation not for you? Liz takes an interesting approach to planning her meals. She starts by picking 2 to 3 breakfasts, lunches and dinners for the week. Next, she makes a grocery list of all the ingredients she will need. As a fan of fresh-cooked food, Liz doesn’t make it a point to pick which meals she’ll eat when ahead of time or cook them all on one day. She picks which meal she makes based on what she’s feeling, makes double, and sets it aside. This way, she could have that meal again for lunch or dinner the next day or 2-3 days from then if desired. Extra veggies? No problem. Pre-cut or roasted vegetables are great to keep in the fridge for incorporating into future meals or snacks. Liz makes health a priority in her lifestyle because she never wants her body to be what slows her down. Living healthfully allows her to not feel so guilty about her favorite guilty pleasures, ice cream and chocolate. If she could give one piece of advice as a step toward living a healthier lifestyle, it would be make your life decisions based on the person that you want to be in the future, and enjoy each moment now.

Natalie is a Registered Dietitian in the B.Komplete community who has a very busy lifestyle, holding multiple jobs in various settings in the field. On top of that, Natalie is currently being a superwoman through maintaining her work load and living healthfully all with a baby on the way! She finds the most beneficial way for her to make health a priority is through scheduling it on her calendar. She schedules time every night to set up her morning coffee and make her lunch and snacks for the following day. This allows her to run out the door quickly in the morning and avoid less healthy options that she may grab out or in a cafeteria had she not planned ahead

Being pregnant, Natalie isn’t able to work out with the same intensity as she previously has, but this doesn’t stop her from finding the time to exercise. She tries her best to incorporate walking into her workday wherever possible whether it be getting up to walk to the bathroom, refilling her water bottle or saying hello to a coworker. She finds walking on her treadmill at home once a day to not only give her an opportunity to move, but time to decompress from her workday or call her friends and family. Taking the time to talk to your loved ones and catch up can be a great way to boost your mood and relieve stress at the same time. Natalie has found living healthfully to be most rewarding in allowing her body to carry her through a healthy pregnancy. Living a healthy lifestyle is one controllable factor in her life that she loves to take advantage of because it leaves her feeling great, positive and more friendly. When your health falls behind, your life falls behind. Prioritizing your health can allow you to prioritize what matters most to you. Natalie’s biggest piece of advice is to pick one or two areas in your life that you want to focus on whether it be an activity or a relationship and schedule them! Scheduling is the key to success.

So next time you’re thinking about making a change toward a healthy lifestyle, think less about how it will impact you now and more about how it can impact you in the future. Over time, these small changes can amount into a large one and you won’t be able to realize a time when these habits weren’t a part of your life. Living healthfully can have a positive impact on your body, mind and overall wellbeing. It can help to prevent and reduce your risk for chronic diseases later and help you to feel better in the now. To learn more about our B.Komplete team and how we can help you to crush your goals, reach out to us at info@bkomplete.com

B.Educated, B.Inspired, B.Komplete

Nutrition and Food

Meal Prep Guide for Busy People

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A lack of time and a busy schedule are some of the reasons why people don’t cook and order take-out. These habits can cost us money and health.  In comparison, people who eat home-prepared meals have a healthier diet, consume fewer calories and are less likely to gain weight! [1-3] And for those with conditions like high blood pressure – which is about ⅓ of American adults – meal prep can help create delicious and healthy meals that are lower in sodium and higher in potassium.

What’s the solution? Well, you guessed it (hint: it’s in the title) – Meal Prep.  There are numerous benefits to meal prep and planning that include saving time and money, maintaining a healthy weight, gaining a nutritious diet, and reducing stress that comes with rushing and having to make last minute meal decisions.  

Meal planning is the key to success
for a nutritious diet.

But if lack of time is the main reason we don’t cook, then you must be thinking, how would meal prep fit into your busy schedule? This post will discuss ways to make meal planning simple, easy and work for you!

Step 1: Set yourself up for success

Lists and Planning

Create a list of healthy recipes you and your family will like.  Use a calendar or spreadsheet to organize meals and shopping lists. “What’s Cooking? USDA Mixing Bowl” is a wonderful free resource to browse recipes, save them and even add ingredients directly to a shopping list associated with your account.

Use whatever method works best for you.  Here at B.Komplete, we love our Meal Prep Formula for planning healthy, balanced meals. It’s also helpful for understanding portions.

5-day Meal Prep Chart
For 400 and 550 Calorie Options
Formula: (1 grain) + (1 Veg) + (1 Meat/Seafood/Veg protein) + (1 Fat)
Grain/Starch Choices
400 cal = ½c cooked
550 cal = 1c cooked
Vegetable Choices
1 c cooked
Protein Choices
Fat Choices
1 Tbsp per 2-3 protein choices
Protein
400 cal = 4oz
550 cal = 6oz
Seafood
400 cal = 4oz
550 cal = 6oz
Vegetarian
400 cal = 4oz
550 cal = 6oz
Black Rice
400 cal: 1c uncooked = 3c cooked
550 cal: 2c uncooked = 6c cooked
Cauliflower and Broccoli
Prepare 2.5 cups each
Grilled Chicken Breasts with Garlic + Rosemary
400 cal: Prepare 5-4 oz breasts
550 cal: Prepare 5-6 oz breasts
Wild Salmon with Lemon, Capers and Thyme Grilled Tofu with Turmeric and Smoked Paprika
400: Prepare 2.5c
550 cal: ~3.75 cups
Olive Oil (good for sauteing)
Brown Rice
400: 3/4c uncooked = 2.5c Cooked
550: 1.5 Cup Uncooked = ~ 5 Cups Cooked
Carrots and Green Peas
Prepare 2.5c each
Grilled Chicken with Ground Ginger
400: Prepare 5 – 4 oz. breasts
550: Prepare 5 – 6 oz. breasts
Wild Salmon with McCormick Salmon Seasoning Chick peas with Olives and Basil
400: Prepare 2.5c 
550: Prepare 3.75c
Canola Oil (All Purpose)
Quinoa
400: 1c uncooked = 3c cooked
550: 2c uncooked = 6c cooked
Asparagus
Prepare 5 Cups for Each
Baked Lemon and Parmesan Chicken
400: Prepare 5 – 4 oz. breasts
550: Prepare 5 – 6 oz. breasts
Baked Red Snapper with Black Pepper, Garlic, and Parsley Lentils with Basil, Sun-dried Tomato and Oregano
400: Prepare 2.5c 
550: Prepare 3.75c
Avocado Oil (Good for Grilling and Roasting)

 

 

Instructions on using the Meal Prep Formula Chart: cook the amount shown under the chosen item within each food group to then have enough meals for 5 days.

Examples of 400 calorie meals using the above formula  (1 grain) + (1 Veg) + (1 Meat/Seafood/Veg protein) + (1 Fat)
  • ½ cup Black rice, 1 cup carrots and green peas (prepared with canola oil), 4 oz grilled chicken with ground ginger
  • ½ brown rice, 1 cup asparagus (sauteed with olive oil) 4 oz wild salmon with lemon, capers and thyme
  • ½ cup quinoa, 1 cup cauliflower and broccoli (roasted with avocado oil), 4 oz grilled tofu with turmeric and smoked paprika

Now it’s your turn! Create your own table to breeze through your week with the magic of meal prep.  If this seems complicated, we have you covered.  Schedule a meal-prep planning session with one of our Registered Dietitians.  

Tools and Supplies

Make sure you have all the tools you’ll need for prepping, cooking, and storage.

  • Large pots and saute pans, large baking/roasting sheet pans
  • Cooking utensils, knives, measuring cups
  • Large casserole dish
  • Meal prep’s best friend is a slow-cooker: Crock-Pot or Instant Pot.
  • Food Processor
  • Food containers to maximize convenience and minimize hassle.  Glass containers are a great option. When choosing containers, consider ones that are:
    • Reusable and dishwasher safe, and microwaveable safe if planning to heat
    • Well sealed to prevent leaks if there are liquids, such as salad dressings added to your meal
    • Able to keep food odors locked in
    • Easy to use and portable
    • BPA-free

Step 2: Schedule day(s) of the week

Choose which day(s) you will 1) plan your menu and meals, 2) write out a grocery list, 3) grocery shop, and 4) cook and prepare the meals. This may be done all in the same day or broken up between a couple days. Do whatever is manageable for you!

Step 3: Plan your menu and meals for the week (or month!)  

First, take inventory of your fridge, freezer and cupboard.  Try to use up leftovers and ingredients you already have — focus on utilizing items about to expire — because you don’t waste food.

Another hassle-free (and fun!) idea is to follow themed meal days such as: Meatless Monday, Taco Tuesday, Breakfast for Dinner Wednesday, Stir Fry Friday, Slow Cooker Saturday, or pick your favorite meal for [insert favorite dish here] Sunday. Themed meals takes the guesswork out and you can choose any day of the week to schedule it a theme.  Need help making sure you are choosing healthy recipes? Check out the Healthy Eating Plate as a simple reference on eating nutritiously. Or schedule a counseling session with one of our B.Komplete Registered Dietitians.

Step 4: Grocery list & shopping

Plan to scale up the recipe so that it will last you a couple days of dinner and/or lunch, or freeze to have another week.  Again, making sure to account for items you already have on hand, create a grocery list. And then, go grocery shopping! Another benefit of using a grocery list is that it will help save time and money and reduce impulse purchases!

You can use already formatted lists like this one to the right (which you can type directly into it, or print it out to hand-write). Another fantastic option is to use a note keeping app for your phone or computer like Google Keep.

Step 5: Meal prep time

There is no one method. You can cook and assemble the entire meal or just prep some of the ingredients (eg. chopping veggies, cooking rice and pasta).

Methods
  • Buffet-Style. Prepare ingredients separately, protein, veggies, grains and mix-match in meals throughout the week. The meal prep formula table above is a wonderful tool to assist with this style of meal prep.
    • Ideas: Steam or roast few of your favorite veggies, cook some rice or quinoa, and bake chicken or salmon.  Mix-and-match ingredients for a balanced and nutritious dinner.
  • No-cook assembly. This is a great option when using a slow-cooker.  Chop ingredients and throw together in a container or freezer bag to store in fridge or freezer.   Then when you are ready to prepare the meal, just empty the bag into crock-pot. Easy peasy.
    • Ideas for no-cook assembly (and batch-cooking): veggie chili, stews and soups
  • Batch-cooking.  Basically, this when you prepare larger quantities of food to last several meals/days. With this method, you’ll cook the entire meal — so when 6:00 PM on Wednesday rolls around, you just heat and eat.

Step 6: Storage

Storage is the final step (before eating!) and is critical to maximizing the benefits of meal prep — and important in food safety too.  Make sure you have plenty of large containers if you plan on batch-cooking.  Other necessities include large freezer bags, and containers in a variety of sizes.

When prepping lunches, portion meals into containers you can just grab and go during the week.  It’s a sure way to enjoy a good lunch break during a busy work day!

Written by Meghan E. Smith, Dietetic Intern

Leave us a comment below and tell us how you incorporate meal prep into your week or share your S.M.A.R.T. goal!

Nutrition and Food

Healthy Hydration Hacks

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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!

Hack #1: 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.

Hack #2: 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 dairyalmondcashew 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 re-hydration, 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. 

Hack #3: 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.  

Hack #4: 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.

Corporate Wellness

Why a Corporate Wellness Program Will Work for Your Company

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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 well-being 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 demonstrationsoffice yogachair massagecoaching 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.

Nutrition and Food

What are Pre and Probiotics?

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

Sauerkraut: Also known as lacto-fermented cabbage. When unpasteurized, contains Lactobacillus bacteria (good bacteria). In this state, it contains 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

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

Jerusalem Artichoke: Interestingly, Jerusalem artichoke has 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.

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!

Nutrition and Food

Your Go-To Guide to Essential Oils

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Essential oils were used in folk medicine throughout history, dating back to use by ancient civilizations BCE. Oils  have recently been gaining popularity as a natural, safe and cost-effective therapy. The use of essential oils can be another wellness technique to add to your lifestyle.  

What are Essential Oils?

Essential oils (EOs) are not FDA approved. Unlike drugs, they are not intended to cure, diagnose, prevent, or treat diseases. However, they can be great when used in a complementary manner, as long as you are mindful of any drug interactions.  When in doubt, speak with your Primary Care Physician.

Essential oils (EOs) are concentrated and are marketed to have ‘powerful health benefits.’ They contain various chemical components, in which, are absorbed by the body. Additionally, they can be absorbed by four routes via olfaction, through the skin (both externally and internally), and by ingestion. They can be used aromatically, topically, and internally.  There is a whole study that focuses how EOs are absorbed, called pharmacokinetics.

Aromatic

Inhaling EOs is the fastest method of getting EOs into your body. Components can travel to your lungs, brain, or both. Inhalation can be direct (only to you) or indirect (to a room of people).

Direct Inhalation without steam

  • Aroma sticks– add 15-20 drops EO onto the wick, place wick inside inhaler
  • Aroma patches– apply patches to skin, preferably on collar bone
  • Aroma packets– open packet to breath in contents
  • Aroma ribbons– can be attached to anything, such as pillows for a comfort aroma
  • Cotton balls– add 1-5 drops of EO to a cotton ball and inhale for 5-10 minutes

Direct Inhalation with steam

  • Steam water– add 1-5 drops of EO to a bowl containing steaming water. Place head over bowl and place towel over your head, inhale for 10 minutes

Indirect Inhalation

  • Room fresheners– add 1-5 drops of EO to a bowl containing hot water and place in a safe place
  • Burners– fill container suspended above with water and add 1-5 drops of EO 
  • Fans– add 1-5 drops of EO to a pad, place inside the fan
  • Humidifiers– fill container with water, place EOs on a tissue in the direct pathway of the exiting steam
  • Diffusers– add 1-8 drops of EO; they deliver micron-sized essential oil droplets in the air 
  • Nebulizers – drops of undiluted essential oils are placed inside glass attachment, most do not use heat 
  • Spritzer Sprays– add essential oils in water inside a spritzer spray bottle, important to shake bottle for even distribution
  • Aroma stones– they gently warm essential oils

Topical

The amount that is absorbed through your skin depends on skin permeability as well as concentration of EO used. For example, EOs that are diluted in a carrier oil (used for dilution and application) are absorbed slower than undiluted EOs. EOs are absorbed faster when the skin becomes thinner and or damaged by systemic disease, dermatological problems, injury, and dehydration. Avoid applying EOs to damaged skin, as it is absorbed more readily and can have adverse effects. Moreover, less is absorbed during periods of stress because stress results in vascular shut-down. Whereas, dilated blood vessels caused by friction from stroking or massaging, can increase EO absorption, except when the body is trying to lose heat.  Always use caution if you select to apply an EO topically; some may need to be diluted, some should not be applied to certain areas, some EO’s may make your skin more sensitive, and some could even cause an adverse reaction.

What Does the Research Say?

EOs are used to treat or relieve stress, pain, dental issues, infection and/or inflammation (ex. sore throat, vaginal and urinary infections, gastrointestinal issues (ex. IBS, nausea and vomiting), insomnia, anxiety, and promote well-being. However, according to research, there is a lack of studies to support EO effectiveness. Most studies had a small sample size, which may not be reliable. There is a need for more well‐designed, large‐scale randomized controlled trials, before conclusions can be drawn and recommendations can be made for clinical use. Regardless of the insufficient amount of data regarding their effectiveness, EOs continue to be used for the healing properties all around the world.

Tips on How to Use EO's

Blending EOs is an art, as it requires training and experimentation. Typically, oils from the same botanical family blend well. The order in which the oils are blended is key to maintain desired therapeutic and chemical properties and fragrance. Your oil blend should be stored in dark-colored glass bottles. If you are not familiar with mixing, it is encouraged to layer the individual oils, by applying one at a time, rubbing it in, and then applying another oil a few seconds after.

If dilution is necessary, a carrier oil may be needed. Carrier oils are naturally derived from plant sources. They have a neutral smell and do not evaporate like essential oils, making them an great medium for dilution and application purposes. The purpose of carrier oils is to reduce the concentration and absorption rate of the EO, at the same time not changing any therapeutic properties. Dilution is especially important for infants and children.

Some examples of carrier oils include: V-6 mixing oil, grapeseed oil, almond oil, avocado oil, jojoba oil, olive oil, coconut oil, argan oil, arnica oil, rosehip oil, broccoli seed oil, flaxseed oil, magnesium oil, evening primrose oil, cocoa butter and shea butter.

Lastly, not all essential oils are created equal. In fact, most of them are of poor quality and are often synthetic. When you are ready to purchase essential oils make sure they are certified USDA organic, 100% pure, therapeutic grade and indigenous sourced.

Here are some brands that you could try:

There are many other different brands.  Some are more expensive, and some are subscription based.  Select the option that best works for your budget and lifestyle.  

In conclusion, we enjoy using Essential Oils for stress management and mental clarity.  Please understand the research on EO is highly limited, and EO should not be considered a medical treatment.  Speak with your health-care provider for any individual questions.

If you are more interested in EO’s and would like a live event held at your company, we have the solution!  B.Komplete offers Wellness Awareness Stations on Essential Oil and Stress Management, and we also have a Seminar to discuss Alternative Medicine.  Contact us at info@bkomplete.com to book our inspiring services for your company.  

Corporate Wellness

What to Expect at a Corporate Health Fair

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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. Corporate 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. 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 for employees, the health fair is a great place to recognize and encourage employees who are actively participating in regular wellness programs. Your 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 your health fair need to enhance learning and appear exciting for your employees. This can be done through hands-on learning, games, and/or demonstrations.

Examples of wellness services in B.Komplete Health Fairs include:
  • Chair Massages
  • Health Screenings
  • Yoga/Exercise/Pilates Classes
  • “Ask an RDN (Registered Dietitian Nutritionist)” Tables
  • Wellness Awareness Stations
  • Group Acupuncture Sessions
  • Custom Gift Baskets
  • And more

B.Komplete offers a wide selection of Health Fair programs that we offer as part of our corporate wellness offerings.  Our a la carte options and can be used successfully at your health fair. Our focus areas for Health Fairs 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 – and your health fair a success!

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!