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Social Media and Mental Health

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You wake up, scroll through instagram and see friends having a great time, then a few minutes later, you head over to Facebook and see your new coworker got a new job promotion (congrats to them!) However, how is all this scrolling through various social media platforms affecting your mental health?

According to recent research, 72% of Americans are using social media.  That is a vast number, and the number only seems to be growing. With so many various platforms it’s easy to get caught up for a few hours every day, sometimes even multiple times a day. With social media being such a popular thing, over the years it has gained popularity for many different reasons.

Someone holding an iPhone with two hands

So why do we use social media? 

  • As a way to stay connected with friends and family
  • Keep up with the latest news 
  • To keep us entertained
  • For work

These days more than ever, social media is just hard to escape.

However, as amazing and convenient  as social media is, it has been shown to take a toll on your mental health.

A girl sitting on the couch looking at her phone sadly

Social media is linked to: Anxiety, Depression, and Loneliness

More time spent on social media can mean a greater impact on your health.

Links to Anxiety

Social media can create this idea of “perfectionism”. You may have heard the phrase “instagram vs. reality,”  which highlights this idea of what you see isn’t always real.  However, oftentimes we find ourselves in comparison to others whether it’s the way someone looks or the life they choose to portray which can ultimately lead to increased anxiety.

Link to Loneliness

Ever heard of FOMO, or fear of missing out? This can happen when you are scrolling through some social media posts and maybe you see friends out having a good time, but you are sitting at home. This can lead to fear that you are missing out on something and can ultimately lead to feelings of loneliness.

Links to Depression

 According to the World Health Organization (WHO), depression affects more than 264 million people globally. Research has found that increased time spent on Facebook was linked to a negative mood. Additionally, those with more social media connections or “superficial acquaintances” leads to changes in self-esteem, and feelings of envy, which all contribute to an increasingly depressive mood.

So, What Are Some Signs of Depression?

How much time is too much time spent on social media?

Whatever the reason you are using social media, there is a time when it’s a good idea to call it quits for the day. Some signs to look for when social media may be affecting your mental health are when…

  • You are spending endless hours scrolling through social media.
  • You cancel plans, and end up using social media.
  • Social media distracts you from doing other things like work, school, or takes you away from family, and friends.
  • You use social media as an “escape.”
  • You experience feelings of sadness when you are using social media.
  • You encounter online bullying.

How & When To Disconnect

Trust me, I get it, there are so many social media platforms from Twitter, Facebook, Instagram, etc, it can be hard to step away. Maybe you spend time catching up on the local news,  you’re using social media to get your work done, or just want to catch up with some old friends. While there is nothing wrong with social media, it may be time for a BREAK!

If you are using social media for work:

  • Use social media during your working hours and don’t get back on until the evening or the next day.
  • Make working social media hours less stressful by taking mini breaks by checking emails, or working on other projects.
  • Stay in communication with your employer about how using media makes you feel and see if you can find a solution that works.

How to Find Balance

Find balance in social media and real life experiences.

  • Put your phone away when you’re out with friends/family
    • Busy with friends? Leave your phone in your bag or in the car.
  • Set a social media “clock”
    • Go online during certain hours of the day
    • Use social media between certain hours ie. lunch break, or before heading into work
  • Have a positive mindset before using social media
    • Feeling anxious, or upset? -Don’t log on
  • Put your notifications on silent
    • Select which notifications you want to receive and one’s you don’t
  • Shut off comments/likes
  •  Engage in real life activities ( ie. jogging, yoga, hiking) that can keep you off of social media
  • Unfollow accounts that make you feel bad

Bottom Line

Social media is a great tool when it comes to connecting with friends, family, for entertainment, or for work purposes. However when social media affects our mental health, it’s time to take a step away from the online world and disconnect for a bit. As social media has been linked to anxiety, depression, and loneliness, it is a great time to figure out how social media is affecting you. Put some extra time into real life activities and experiences and you may just see a difference in your mood.

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Health, Prevention, and COVID-19 Vaccines

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Do you remember the early days of 2020 when the thought of a global pandemic sounded absurd? Even once the country started to shut down- we couldn’t possibly believe that the pandemic would last more than a few weeks or months. 

Fast forward 15 months later- we are finally starting to see light at the end of the tunnel. The more people that get vaccinated, the closer we get to herd immunity. And that means the end of this long COVID-19 pandemic.

This pandemic has shown us the importance of vaccinations, disease prevention, and having a healthy immune system.  All of which will be critical moving forward. B.Komplete is here to answer all of your questions surrounding the vaccine, while explaining how and why you should take action to promote your health and prevent disease.

Gloved hands holding a globe with a mask

An Ounce of Prevention is Worth a Pound of a Cure

Disease prevention is divided into three categories:

  1. Primary: Vaccinations, behavior change (eating habits, tobacco use, etc), and avoiding substances that are associated with a disease. 
  2. Secondary: Screening to detect a disease in its early stages, making treatment easier.
  3. Tertiary: Managing the disease to slow or stop its progression.

Disease prevention and health promotion go hand in hand. Healthy lifestyle changes can lower your risk for certain diseases and boost your immunity against viruses like COVID-19. 

Actions You Can Take to Prevent Disease and Promote Health

Vaccinations

If you are still apprehensive about getting vaccinated- you are not alone! There has been so much confusion surrounding the vaccine: Was it rushed? If I’ve already had COVID-19, do I still need to get the vaccine? Is it safe?

Research shows that all of the COVID-19 vaccines (Moderna, Pfizer, and Johnson and Johnson) are safe and effective at preventing you from getting COVID-19 and/or having serious complications.

A women getting vaccinated

The Johnson and Johnson vaccine was developed using traditional virus-based methods. Moderna and Pfizer are new types of vaccines that use mRNA to trigger an immune response and can be developed much faster than conventional vaccines. Although the COVID-19 vaccines were developed fairly quickly, research on mRNA vaccines started nearly 15 years ago. Additionally, there are many different kinds of coronaviruses with structures similar to COVID-19. Therefore, scientists have been studying these types of viruses for over 50 years. Because of this ongoing research and proper funding, scientists were able to expedite the development of these vaccines.

Here are some other reasons you should consider getting vaccinated:

  • COVID-19 can be life threatening and there is no way of knowing how you or those around you will be affected.
  • The vaccine makes you less likely to spread the virus to your family and friends.
  • If most of the population gets vaccinated, we can reach herd immunity. This means that the virus is less likely to spread because we all have the antibodies to protect us. When we reach herd immunity- this pandemic will be a memory, not a current reality.
  • The vaccines showed they were safe and effective during clinical trials before being authorized by the FDA.
  • Although contracting COVID-19 does give you antibodies, research cannot conclude how long you will be protected. Therefore, you should still get vaccinated.

Nutrition

“An apple a day keeps the doctor away.” 

We’ve all heard that classic saying before! While no single food can prevent you from getting sick- research shows a nutritious diet can boost your immune system and reduce your risk for chronic disease. One recent study even showed that plant-based diets may correlate with a lower risk for a severe case of COVID-19.

Here are some general guidelines on how to eat a more nutritious, well-balanced diet:

  • Focus on getting lots of fruits and vegetables- the more color the better because it means you are getting in extra nutrients!
  • Make sure you are getting enough whole grains and fiber.
  • Incorporate more plant-based sources of protein like beans, lentils, tofu, and edamame. 
  • Be mindful of your sodium, saturated fat, and added sugar intake.
  • Start slow and do what works for YOU! A healthy diet is only beneficial if you can actually stick to it!

If you need some extra guidance, email us at admin@bkomplete.com to learn more about our Nutrition and Wellness Counseling!

Screenings

Health screenings help detect diseases in their early stages when they are easier to treat. Some of the most common screenings are:

  • Breast cancer in women
  • Colorectal cancer
  • Diabetes 
  • High blood pressure
  • High cholesterol
  • Osteoporosis
  • Prostate cancer in men

Exercise

Regular exercise is shown to boost your immune system and reduce your risk of:

  • Heart disease
  • Some cancers
  • Diabetes
  • Osteoporosis.

One recent study even showed that exercise can help your immune system fight off COVID-19.  

Yoga, going for a walk, strength training, or even dancing are great ways to incorporate exercise into your daily routine. You can also increase your physical activity by gardening, mowing the lawn, taking the stairs, and walking your dogs. Find the form of exercise that works for you and stick with it.  Don’t wait for tomorrow to exercise – start today.

Two women giving each other a high five while exercising

Mental Health

Have you ever noticed that you tend to get sick when you are stressed? While some stress is normal, constant stress wreaks havoc on your immune systems making you more susceptible to getting sick. Not only that, it can also increase your risk for chronic disease

Therefore, taking care of your mental health is key to taking care of your physical health as well. In addition to nutrition and exercise, good sleep, strong relationships, and seeking professional help are all ways to improve your mental health. B.Komplete offers Stress Reduction and Mental Health Webinars that can provide you and your employees with actionable guidance on managing stress and improving overall well being. 

All aspects of your health and lifestyle overlap. For example, exercising and eating healthier will reduce your risk of disease, improve your mental health, and give your immune system a boost. While lifestyle changes do greatly reduce your risk of chronic disease and other illnesses, health screenings and vaccinations are another necessary precaution for prevention. It may all seem overwhelming at first, but choosing to make small changes each day is a great place to start. And it is so worth it because as Virgil once said, “the greatest health is wealth.”

" the greatest health is wealth"
Blog

Getting the Sleep You’ve Been Dreaming Of

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We all know that getting enough sleep is important and that 8 hours of sleep is what we should aim for. But exactly why do we need that much sleep? And what happens if we don’t get that? More importantly, what can you do to get better sleep?

Now, most adults need 7 to 8 hours of sleep each night, yes. But it’s not just about how much sleep you get, it is just as important to get quality sleep.

Benefits of Sleep

Energy Restoration

Cell Regeneration

Growth and repair of tissues and bones

Strengthening the immune system

Regulating Weight 

Good quality sleep is needed for you to be able to think clearly, process memories, concentrate, and have quick reactions.

Lack of sleep can also affect your immune system.  Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as the common cold. Lack of sleep also affects how fast you recover if you do get sick. Long-term sleep deprivation has been linked to heart disease, diabetes, Alzheimer’s disease, and more.

So, with that said, let’s focus on learning how to actually get quality sleep!

Create a Bedtime Routine

Make a bedtime schedule for yourself when you go to sleep and wake up at the same time every day. Yes, even on the weekends! Keeping a schedule is important because your body will get used to going to sleep at a certain time. It will give you signs that it’s tired so you’ll know to start winding down to go to sleep.  You can even use your smartphone for this!

Create a bedtime routine to unwind from your day, such as reading a book, taking a bath, or listening to relaxing music. You can even do all of these at the same time! Look at this as your ME time, something you can do just for yourself after working hard all day. Light some candles, throw in a bath bomb or bath beads, and get comfortable! Another perk of taking a bath is that the drop in body temperature that happens after taking a warm bath also helps with sleep!

Try reading a book or doing yoga instead of watching tv or using your laptop or phone at least 30-60 minutes before bedtime. The blue light found in electronics with screens disturbs your circadian rhythm (your body’s biological clock) and suppresses the release of melatonin (a hormone that influences circadian rhythms). Doing a yoga session in the evening will not only reduce stress but will also calm your mind before bedtime. You don’t have to be a yogi to try yoga at home!

Get Exercise

Get exercise! About 20 to 30 minutes each day is a good start. As for when to do it? This is individual — some people have a hard time winding down if they exercise in the evening but you should see what works for you! Experiment with the different kinds of exercise, as well as different times during the day. Maybe a morning jog, maybe an afternoon Pilates class, or an evening treadmill session. Try some free workout apps that you can conveniently use from home!

Cut the Caffeine

Stick to water and other decaffeinated drinks before bedtime. Keep in mind, while green tea has many benefits, it does contain caffeine! As for alcohol, while it may make you drowsy and go to sleep, your quality of sleep will be affected. So, if you’ll be having that glass of Pinot Noir, just make sure to do it earlier in the evening!

Bedroom Temperature

Make sure your bedroom is at a comfortable temperature. Research shows that the sweet spot is between 60 and 67 degrees. And have your room quiet, with little to no light.

Make Your Bed Comfy

Have a comfortable mattress and pillow — whether you like for it to be extra firm or soft, do whatever works for you. You might also want to try different styles of comforters and sheets for warm and cold seasons. Silk or satin sheets and pillowcases are said to be good for your skin, as well as, helping to regulate body temperature.

Noise Machine

Try a white noise machine – or if you find the sound of rain soothing, get one with rain noises. There are different kinds of sound machines out there or you can try listening to rainforest jungle sounds for free on YouTube!

Aromatherapy

Aromatherapy is de-stressing and soothing. Try scented candles in your bedroom or an essential oil diffuser! Lavender has been used for generations as a home remedy for sleep; try putting a lavender sachet under your pillow or add several drops of lavender oil to your bath or in the diffuser.

Binaural Beats

Listen to binaural beats, sound waves that help create the frequency needed for your brain to create the same brainwave pattern that one would experience during meditation. You can find a ton of these on YouTube or on an app! Binaural beats are said to reduce anxiety, reduce stress, increase relaxation, as well as, benefit mood, performance, and mental health. Keep in mind that binaural beats do not have an effect without headphones since when you listen through stereo headphones, you are introducing sound directly to the ears. 30 minutes or less per day should be enough.

Meditate

Get in the habit of meditating before bedtime. Meditation to your brain is what physical exercise is to your body. It is also a great way to calm your mind and relax. There are apps that provide guided meditation or you can create one for yourself.

Step 1: Choose a calming focus. Good examples are your breath, a sound (“Om”), a short prayer, a positive word (such as “relax” or “peace”), or a phrase (“breathing in calm, breathing out tension”; “I am relaxed”). If you choose a sound, repeat it aloud or silently as you inhale or exhale.

Step 2: Let go and relax. Don’t worry about how you’re doing. When you notice your mind has wandered, simply take a deep breath or say to yourself “thinking, thinking” and gently return your attention to your chosen focus.

Try this sleep meditation from the Help Guide!

Now that you know how to get a good night of sleep, get to dreaming!

Written by:

Natalya Pigulskaya, current Komplete Business Dietetic Intern

Olivia Laughman, current B.Komplete Nutrition Marketing Assistant

#sleep #tips #meditation #healthy #quality 

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New 2020-2025 Dietary Guidelines: Plant Based Diets

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Every 5 years, the USDA releases the Dietary Guidelines for Americans. These are evidence-based guidelines that explain what we should be eating to promote long term health and reduce risk of chronic disease. However, not many changes were made to the most recent DGA that were released back in December for 2020-2025. The biggest change was organizing nutritional guidelines by stage of life.

The DGA emphasizes nutrient dense foods and a reduction of red/processed meats and foods high in saturated fat, added sugars, and sodium. However, it does not explicitly say that we should shift to a mostly plant based diet. Given the current body of research on nutrition, disease, and longevity, it is clear that adopting a whole foods plant based diet is most beneficial to our health and the environment.

Plant based diets…

The DGA is the perfect starting point for making dietary changes that promote adequate nutrient intake and long term health. It gives specific recommendations on fruits, vegetables, grains, dairy, protein, and oils. However, if you are looking to adopt a mostly plant based diet, you may need a little more information. 

To help you on your journey of plant based eating, we are going to break down the DGA’s recommendations for each food group and give you alternate plant based options that will help you reach your nutritional needs in a sustainable way.

Fruits and Vegetables

The DGA recommends 2 cups of fruit and 2 ½ cups of vegetables per day, which equates to about 5 servings of fruits and vegetables per day. Vegetables are broken down even further (based on a 2,000 calorie diet):

  • Dark-Green Vegetables: 1 ½ cups per week
  • Red and Orange Vegetables: 5 ½ cups per week 
  • Beans, Peas, Lentils: 1 ½ cups per week
  • Starchy Vegetables: 5 cups per week
  • Other Vegetables: 4 cups per week

For plant based eating, not much has to change. By reducing intake of animal products, you will most likely eat more fruits and veggies than the recommended servings in the DGA. Many experts say we should actually be eating 5-9 servings per day for optimal benefits.

Grains

The DGA recommends more than 3 servings of whole grains per day. This includes whole wheat, quinoa, oats, brown rice, popcorn, and barley.  It also recommends that we eat less than 3 servings of refined grains per day because they are linked to heart disease and diabetes. This type of grain has been stripped of most of its nutrients, most importantly fiber, through processing. This includes white bread, white rice, cakes, and pastries. A whole foods plant based diet includes very few refined grains. 

Dairy

This is where the dietary guidelines start to get challenging for plant based eaters. Many people either eliminate or greatly reduce dairy when adopting a plant forward lifestyle. The DGA recommends 3 cups of dairy per day because of its high nutritional content and possible health benefits. However, a recent review of this evidence published in the New England Journal of Medicine says that the recommended 3 servings of dairy is not justified by research.

Some alternatives to dairy would be switching out a glass of milk for water or a dairy free alternative. When choosing dairy free milk, make sure it is fortified with:

  • Calcium
  • Vitamin A
  • Vitamin D
  • B12

The dietary guidelines recommend soy based products because they are closest to the nutrient composition of dairy.

Protein

The DGA recommends eating a variety of nutrient dense protein sources. However, it still relies heavily on animal based sources. Every week, it recommends eating:

  • 26 oz of meat, poultry, and eggs  
  • 8 oz for seafood
  • 5 oz of nuts, seeds, and soy products

Only a small portion of weekly protein would be coming from plant based sources with these recommendations. However, you are perfectly capable of reaching your recommended protein intake (.8g per kg of bodyweight) by eating entirely plant based. In addition to nuts, seeds, and soy products, beans, peas, lentils, and quinoa are excellent sources of plant based protein.

Oils

The DGA recommends consuming 27 grams of oils per day, which is about 2 tbsps. All oils, such as olive, canola, peanut, avocado, and sunflower, are naturally plant based and provide polyunsaturated and monounsaturated fats which are essential to our health. If you are following the meditteranean diet, which is a predominantly plant based diet, you will most likely consume more than the recommended amount due to the high amounts of olive oil. However, research demonstrates that this type of diet can be very beneficial to your health, especially with reducing risk for cardiovascular disease.

You Do YOU

The dietary guidelines are very broad recommendations for the entire population, which means that diets will vary from person to person. It is also important to remember that nutrition is not the only factor impacting food choices. The DGA states that you must also take into account personal preferences, cultural traditions, and budgetary considerations. If you focus on all of these factors, in addition to emphasizing plant based foods, you will be able to adopt a healthy diet that is sustainable for both you and the environment.

If you want help developing a healthy, plant based diet that is right for you, email B.Komplete at admin@bkomplete.com for more information.

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Mindfulness to Improve Your Happiness and Well-Being

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Mind-full or Mindful?

After celebrating the end of 2020 with great enthusiasm, we are back to reality. The stress and anxiety that have plagued us since March are creeping their way back now that the holiday festivities are over. Our minds are left full of questions, thoughts, and worries.

The biggest one being: Will 2021 be better?

What if we told you that you can start making this year better right now? You’d probably think that is impossible given the circumstances. You’re working from home while your kids are remote learning, unsure about the stability of your job and finances, worrying about the health of your loved ones. How can you possibly feel at peace at a time like this?

There is a solution: implementing daily acts of mindfulness can make this volatile environment feel less stressful. We’re here to walk you through how to make these small changes and why it is so beneficial.

Why Practice Mindfulness?

Mindfulness is the ability to be fully present and aware of how you feel at a given moment. It may seem simple, even trivial, but being more mindful is scientifically proven to benefit your mental and physical health. This in turn creates a healthier and more productive workplace.

Here are just a few of the reasons why you should add mindfulness into your daily routine:   

  • Reduced stress, anxiety, and depression: Putting space between you and your stressful situation can help alleviate anxiety. In addition, learning to redirect your negative thoughts to something positive can be a successful way of treating depression. Studies show that meditation actually causes the amygdala, the part of the brain in charge of fear, stress, and anxiety, to shrink.   
  • Improved cognition and working memory: As mentioned above, meditating everyday actually changes your brain, which can improve memory in addition to reducing stress. One study showed that practicing mindfulness for 8 weeks increased the volume of brain regions in charge of learning and memory, such as the hippocampus. 
  • Reduced tendency to get distracted: Just a couple of weeks of daily meditation can improve your focus and concentration. Research shows that it decreases mind wandering by reducing activity in the brain region known as the default mode network. This helps us stay focused and redirect our thoughts quickly when we do get distracted. 
  • Improved emotional regulation: Stressful situations, especially unexpected ones, can leave you feeling frustrated, angry, and anxious. Practicing mindfulness helps reduce emotional reactivity, allowing you to shift your focus away from the negative situation. 
  • Improved immune function: By reducing your stress levels through meditation, you can actually help your immune system. This is vital in the midst of this global pandemic. 

Mindfulness While Living in a Volatile Environment

The pandemic has created a high stress environment for many people. Lay offs, excess workload, decreased social interaction, kids learning remotely, financial stress, etc. After almost a year, it has really taken a toll on everyone’s mental health. Therefore, learning to redirect your thoughts through meditation can be so beneficial for alleviating the stress and anxiety.

Not only has our new, ever-changing environment brought on excess stress, it has also added even more distractions, This can lead to decreased productivity in the workplace. Most living rooms have switched from a place to relax, to an office, conference room, and classroom all rolled into one. You cannot focus on work when your kids are running around playing. Nor can you unwind on the couch at night when your mind is racing with thoughts about work. While practicing mindfulness will not get rid of these distractions, it will teach you how to focus on the task at hand and separate work time from “you” time.

How to Practice Mindfulness

Now that you know why you should practice mindfulness, here are some ways you can start practicing right now:

  • Meditate: Close your eyes and focus on the sensations of your body and breath. Notice any thoughts that may come up and then redirect your attention back to your breath. 
  • Find joy in the little things: Reading a book, talking to a friend on the phone, and your morning cup of coffee are all simple things that can bring you joy. 
  • Write down things you are thankful for every morning: By starting your day on a positive note, you’ll be less likely to focus on any negative thoughts that come up. 
  • Put away your phone while working: This will reduce mindless scrolling through social media and distractions.
  • Be aware of your emotions as they arise: When you experience a stressful or frustrating situation, pay attention to your emotions. You will be able to feel your anger or anxiety rising and can then redirect your thoughts to something positive or look at the situation from a new perspective. 
  • Set boundaries: Working remotely means we could be online and available 24/7. Choose to take time away from answering emails or thinking about work so you can be fully present in other aspects of your life. 

Start Slow and Give Yourself Time

While mindfulness is not a panacea, research shows that you can reap many benefits by practicing it a little everyday. However, it is important to remember that the point of mindfulness is to reduce your stress. So don’t get frustrated with yourself if your mind keeps wandering off in the middle of your meditation session. It may take you a little while to get the hang of it, but stay positive. 

In the words of Buddha, “Our life is shaped by our mind, for we become what we think.” 

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B.Komplete is Certified by the Women’s Business Enterprise National Council

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B.Komplete is a Certified WBENC- logo

Turnersville, NJ on October 28, 2020, B.Komplete, a business specializing in corporate wellness is proud to announce national certification as a Women’s Business Enterprise by the East Certification Committee, a regional certifying partner of the Women’s Business Enterprise National Council (WBENC).

“WBENC certification is important to me as this certification helps demonstrate the quality, innovation and diversity that B.Komplete embodies.  I look forward to connecting with other entrepreneurs and business leaders and sharing ideas, best practices, and services.” – Beryl Krinsky, Founder & CEO 

WBENC’s national standard of certification implemented by the East Certification Committee is a meticulous process including an in-depth review of the business and site inspection. The certification process is designed to confirm the business is at least 51% owned, operated, and controlled by a woman or women.

By including women-owned businesses among their suppliers, corporations and government agencies demonstrate their commitment to fostering diversity and the continued development of their supplier diversity programs.

To learn more about how B.Komplete helps drive healthy workforces, please visit https://bkomplete.com/corporate-wellness/

Corporate wellness firms like B.Komplete are built for people, not just business

About B.Komplete: 

We are passionate about making a sustainable, healthy difference in the world. 

B.Komplete Corporate Wellness develops holistic solutions for business environments.

We partner with discerning workplaces that require expertise in health and wellness. 

We lead programs that significantly benefit our client’s employee population and our programs drive improved employee health and corporate cost-savings. 

We focus on exceeding the needs of our clients with our programming in emerging research, trends, and innovation in health and wellness. 

Our education pillars are nutrition, food, stress reduction, mental health, and physical activity. Savvy marketing is included with our programming.  Program materials are modern and backed by science and medicine. Our materials are created by the experts: a team of healthcare and wellness providers.  Program topics and marketing materials are always customized, best meeting the needs our Clients.  Services are conducted by the B.Komplete Team of Registered Dietitian Nutritionists, Dietetic Technicians, Yoga and Pilates Instructors, Chair Massage Therapists, Personal Trainers, Registered Nurses, Phlebotomists and Licensed Acupuncturists.

About WBENC:

Founded in 1997, WBENC is the nation’s leader in women’s business development and the leading third-party certifier of businesses owned and operated by women, with more than 13,000 certified Women’s Business Enterprises, 14 national Regional Partner Organizations, and over 300 Corporate Members. More than 1,000 corporations representing America’s most prestigious brands as well as many states, cities, and other entities accept WBENC Certification. For more information, visit www.wbenc.org.

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Your Guide to Meal Ordering Services

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Meal ordering services are on the rise and with so many options, it can be overwhelming to choose the right one for you. Luckily, we’ve got you covered. We’ve generated a comprehensive list of some of the most popular meal ordering services on the market. This includes both meal kit services, as well as ready-to-eat meal services. 

Browse the alphabetized selection of meal ordering services based on your preferences for health, lifestyle, convenience, cost, and quality. And visit the website links to find out more about the services, browse menus, or begin ordering. 

Key

Vegetarian=   Weight Watchers=  Gluten-free= Non-GMO=      Soy-free=           Antibiotic and Pesticide free=  Free of refined sugar=  Nut-free=      Vegan=             USDA Organic=    Paleo=      Dairy-free= 

Name

Website

Health

Ready to Eat or Meal Kit

Cost

Servings

Background

Blue Apron

www.blueapron.com

 

Meal kit

$60/week

 

$96/week

 

2 people (3 meals)

 

4 people (3 meals)

 

Offers chef designed recipes and responsibly- sourced, quality ingredients.

Dinnerly

dinnerly.com

 

Meal kit

$38.93/

week

 

$68.87

/week

2 people (3 meals)

 

4 people (3 meals)

Offers meal kits with simple recipes that contain fewer ingredients to make meal time easier.

Every Plate

www.everyplate.com

 

Meal kit

$39/week

 

$70/week

 2 people (3 meals)

 

4 people (3 meals)

 

Aim is to bring tasty value and convenience with affordable, simple meals.

Factor75

www.factor75.com

 


Ready-to-eat

$60/week

1 person (4 meals)

Offers fresh, chef prepared meals that will arrive to your door ready to heat and eat. All meals are non-gmo, soy-free, gluten-free, hormone/ antibiotic-free, and free of refined sugars.

Fresh and Easy

www.freshandeasy.com

 

Ready-to-eat

$60/week

 

 

$119/

week

2 people (3 meals)

 

 

4 people (3 meals)

Offers “oven-ready” options with meals that are ready in oven-safe containers. Meals just need to be heated and enjoyed.

 

Freshly

www.freshly.com

 

Ready-to-eat

$50/week

 

$108/

week

1 person (4 meals)

 

1 person (12 meals)

Offers selection of chef-prepared meals with options for low-calorie, high protein, low carb, and soy-free. Meals are delivered ready to heat and eat.

Green Chef

www.greenchef.com

 



Meal kit

$79

 

 

$95

2 people (3 meals)

 

4 people (2 meals)

Offers meal kits for various lifestyles such as keto, vegetarian, paleo,vegan, and gluten-free.

Gobble

www.gobble.com

 

Meal kit

$79

 

$151

2 people (3 meals)

 

4 people (3 meals)

A convenient meal kit service in which most of the prep (i.e. peeling and chopping vegetables) is done for you.

 

Hello Fresh

www.hellofresh.com

 

Meal kit

$60

 

$96

2 people (3 meals)

 

4 people (3 meals)

 

Offers meal kits with high-quality ingredients sourced from a farm. Meal kits can be selected from a broad range of recipes with preferences for meat and veggies, veggies, low-calorie, and family friendly .

Home Chef

www.homechef.com

 

Meal kit

Meals start at $6.99/serving

 

Offers meal kits with options that fit your schedule and diet. Meals can be selected to fit carb- conscious, calorie- conscious, or vegetarian preferences.

Purple Carrot

www.purplecarrot.com

 

Meal kit

$72

 

$120

2 people (3 meals)

 

4 people (3 meals)

 

Offers plant-based meal kits with options for gluten-free, high protein, quick & easy, or chef’s choice recipes.

Sun Basket

sunbasket.com

 

Meal kit

$72/week

$88/week

 

2 people (3 meals)

 

4 people (3 meals)

Offers a variety of different meal-plan options approved by a dietitian, and that cater to special diets.

Veestro

www.veestro.com

 


Ready-to-eat

$10

 

 

$117/

week

1 person (1 meal)

 

 

1 person (10 meals)

Offers chef-prepared 100% plant-based meals made from fresh organic, non-GMO ingredients and

delivered ready to heat and eat.

Yumble

yumblekids.com

 

Meal kit

$24/week

1 child (6 meals)

Meal kit service specially catered to children between the ages 1-12 as a way to get kids to eat more balanced meals.

 

For tips on healthy eating, meal prep guidance and to meet with a registered dietitian nutritionist, contact us at info@bkomplete.com

 

Written by Heather Schissler, B.Komplete Office Assistant

Blog

Prioritizing Employee Health while Transitioning Back into the Office

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As we experience lifting of government mandated restrictions related to COVID-19, businesses are beginning to reopen. This means employees are starting to transition from their home office back to the work environment. Employees have been out of this environment and routine for months now. This disruption to the life we had known will take time to adjust to. And we must consider how our employees have been impacted by quarantine. Ultimately, we need to consider how employee health has changed.

 

We have all been more isolated than ever before. We have been facing higher stress, anxiety and mental health and well-being challenges. As we begin moving back to an in-person work setting, these health challenges will not simply disappear. So while this transition occurs, employers must consider how they can make returning to work easier and safer for employees.  

 

Ask yourself:

What can be done as your workforce transitions out of quarantine and back into the work environment?

And how can you prioritize your employee health?

Rethink the Office to Protect Employee Health

Make changes to your workspace that allow for social distancing. Also, organize your space to limit employees’ exposure to health hazards. Review the CDC’s recommendations for developing hazard controls.

  • Use methods to physically separate employees in areas where groups are possible. 
  • Replace high-touch communal items with single-serve items.
  • Improve the ventilation in the work area.
  • Prohibit any close contact and limit occupancy in elevators.
  • And enforce social distancing and outdoor seating.

Practice Proper Hygiene and Sanitation to Protect Employee Health

Disinfectant wipes, hand sanitizer, tissues

Think about how you can provide a cleaner and safer work environment for employees. Now ask, what can you do to optimize cleaning and sanitation practices? 

  • Everyone should be washing hands for 20 seconds throughout the day. If handwashing is not available, sanitize with effective solutions. 
  • Provide employees with general preventative recommendations. This may include:
    • Routine cleaning for frequently touched surfaces
    • Wearing PPE when cleaning
    • Drying surfaces thoroughly
    • Using house-hold cleaners, correctly

Provide Flexibility with Employees

Maintaining a flexible approach is necessary in helping employees navigate the transition back to the office. Employees may have difficulty finding child care. Or they simply may not feel safe or comfortable returning to the office just yet. Employees may be struggling to cope with returning to an environment where they feel they are at risk. Therefore, a flexible work approach should be considered.  This can be achieved by offering flexible work hours or extended ability to work from home (if possible).

Provide Wellness-Based Incentives and Wellness Programs

Employee health and wellness is more important now than ever before. And managing stress and promoting overall wellness is key to maintaining a strong immune system. 

 

A wellness program is the perfect way to promote employee health and wellness. And the benefits of wellness programs are numerous. While this is true, cuts to these programs may seem like an easy way to save your business money in the immediate future. However, investing in employee health and wellness is more important now than ever. Workplace wellness helps reduce employee stress and  improve productivity. Additionally, it ultimately saves companies money in the long run. Wellness programs can help employees:

  • Reduce COVID-19 risk factors
  • Promote health, strengthen the immune system, and avoid illness
  • Reduce stress, lessening distraction on the job
  • Cultivate strong mental health, allowing employees to focus more fully on their work responsibilities
  • Improve eating habits, helping employees gain natural energy and focus
  • Improve your employee benefit package and make your workplace more attractive to new hires
 

Contact info@bkomplete.com to schedule your complimentary wellness consultation. And learn how you can offer wellness strategies to your employees.

 

Offer Individual Support and Counseling to Support Employee Health

Make mental health a priority for employees. Studies have shown that  there have been significant psychological impacts as a result of the pandemic. These impacts include increased fear and anxiety, among others.

 

So be there for your employees. Offer individual counseling for all employees to be able to get the help they need. Do you have an EAP in place? Contact us to learn about our counseling options.

Offer Financial Wellness Education

While employees may have been able to work virtually, they may have faced financial hardship from a spouse that has lost a job. Or they may have faced large medical expenses. Consider offering financial wellness education to empower employees to improve their financial strategies and overall wellness. Show employees that you will be there for them in any way you can. Evolution Financial Group provides individuals, families, and businesses with  insurance, financial planning, investment management and retirement income strategies that align with each client’s unique needs, goals and vision. They provide financial wellness for groups and individuals.  Visit their website to learn more. Email us at info@bkomplete.com and we can introduce you to one of their financial professionals.

Effectively Communicate with Employees

Now that you have safe guards and precautions in place to protect your employees, communicate your efforts. Outline the steps of reopening for your employees and highlight the changes that have been made. This allows employees to feel a sense of security and know what to expect upon returning to work. Additionally, outline expectations for social distancing and protective gear such as face masks/coverings. Help ease employee stress and uncertainty by keeping them informed and remaining open to questions and suggestions regarding reopening. 

 

Transitioning back to the office can be scary and stressful for employees, but you can help make it easier. ADP has put together return-to-work checklist that you can review for more tips. For additional ideas on how to prioritize employee health as you return to the office – or to book a wellness event – contact us at info@bkomplete.com

 

Remember, as employees return to work, the top priority should be focused on their health and wellness.

Written by Heather Schissler, B.Komplete Office Assistant

Blog

Why Laughter Works in Wellness

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Laughter is just what the doctor ordered

We’ve all heard the saying “laughter is the best medicine”. Now let’s talk about why this is the prescription we could all use. 

Think about how you feel when you watch a funny show or movie, or you’re told a funny story. You can’t help but to smile and feel good. Well, when this sensation happens, a similar positive response happens internally to your body systems. Laughter benefits us in many ways. These benefits can be physical, emotional, spiritual and can help us to heal.

So, how does this work and how can you take advantage of these benefits?

Short-term Benefits of Laughter

Laughing has the ability to benefit our short- and long-term health. In the short-term, it can be an immediate relief for us.

 

Laughing can… 

  • Relieve tension by relaxing your muscles. By laughing, you can increase circulation and help relax your muscles.
  • Stimulate organs. When you laugh, more oxygen enters circulation in the body, helping to stimulate body systems.
  • Stabilize blood pressure. Laughter has been shown to relax blood vessels, helping to decrease blood pressure.
  • Aid digestion. The act of laughing stimulates activity of the digestive tract and can aid in digestion. 
  • Reduce stress. Laughing decreases stress hormones, cortisol and epinephrine, in your blood. In other words, it demonstrates a reversal of the body’s stress response

Long-term Benefits of Laughter

When we fill our life with laughter, there’s more than just an immediate feeling of joy and catharsis. We  can experience benefits way beyond that immediate moment. For instance, laughter can profoundly impact our health overtime.

Overtime, laughter has the ability to …

  • Improve your immune system and mood. When you experience negative thoughts, these trigger a stress response in the brain and suppress the immune system. But when you experience the positive emotions that laughter brings, endorphins– the “feel good” hormones, are released.  Then your immune cells and antibody activity are strengthened. This all helps to support your immune system.
  • Relieve pain. Studies have shown that when you experience laughter, your brain releases endorphins.  This response enables you to better tolerate pain. 
  • Help with coping. By finding humor in stressful or difficult situations, you can turn a negative perspective to a positive one.  As a result, you may be better able to cope with stress.
  • Benefit mental health. Laughter has the ability to reduce feelings of anxiety and depression and increase your resilience.  Therefore, you may bounce back faster from life challenges and see the positive in hard situations.  
  • Improve relationships and social connectivity. Laughter has the power to unite and connect people. It also increase perceptions of others as likable. 

How Can You Fill Your Life With More Laughter?

  • Make it a habit to be around people who make you laugh and improve your mood
  • Watch a funny show, video, or movie to relax and unwind
  • Call a friend who you can laugh and joke with 
  • Tell a story of something funny that happened to you 
  • Do fun activities that spark joy and laughter (games, sports, goat yoga, reading, etc.)

Along with these laughter-eliciting activities, there are scientifically studied therapies that include laughter as a form of healing.

Laughter Therapies

  • Laughter yoga is a technique that combines simulated laughter and breathing exercises for physiological and psychological benefits.
  • Humor/Laughter therapy includes a range of laughter-eliciting activities. And it has been used in healthcare for its physical and psychological benefits.
  • Laughter meditation is the practice of focused laughter to release emotional and physical stress.

Humor for Wellness Marketing

Humor and laughter don’t just have a direct contribution to our body health. They also contribute to the effectiveness of health interventions for a broader population. For example, humor is a great tool for marketing wellness. It engages us and makes us laugh and tune in. As a result, humorous messaging is shared more often and passed along, broadening the reach of a message. And when the message is something that can help individuals improve their health and wellness, it is even more important that we pass it along. 

If you are looking to spread the message of wellness to your employees, contact us at info@bkomplete.com to sign up for our wellness newsletter. 

Humor to Empower Health

When we talk about our health, it can be an intimidating or overwhelming discussion. But when we use humor, we have the power to eliminate some of the stress associated with confronting one’s health. That’s why there is nothing wrong with using a funny meme or video to initiate a discussion on health. Otherwise this topic may be too difficult for some to address.

 

By empowering people to talk about their health, goals, and needs, we can help them take steps to improving their health and being the best version of themselves. 

Humor is empowering, healing, and therapeutic. So take advantage of the power of a good laugh and enjoy the benefits that follow. To learn more about how you can reduce stress and bring positivity to your life, contact B.Komplete.

And for a quick laugh and wellness tip, check out our video below!

Written by Heather Schissler, B.Komplete Office Assistant

Blog

How to Help Employees Cope with Crisis and Prioritize Mental Health

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We are all in crisis (COVID-19) and the challenge to our mental health is overwhelming. In a recent poll, nearly half (45%) of adults in the United States reported that their mental health has been negatively impacted due to worry and stress over the virus. This is a problem because when our stress increases, so does risk of physical and psychological issues. These issues include digestive problems, difficulty sleeping, difficulty concentrating, emotional distress, and triggers to mental health disorders. Under these conditions no one can perform their best.  And when you relate this to your employee population, the challenges to employee well-being are significant.  Poor mental health affects employee productivity, performance, and health. By helping your employees cope with stress and crisis, your business will see more productive, safer, well-adjusted and happier employees.

As a result of the ongoing global health crisis, we are facing an unprecedented surge of mental health problems, including depression, substance abuse, post-traumatic stress disorder, and more. If these mental health issues are not addressed now, this can lead to prolonged suffering with long-lasting impacts. The question is, how can you help your employees cope with crises now and avoid these negative health outcomes in the future?

Encourage your employees

Be there for your employees. Providing guidance for employees during times of crisis is imperative. Focusing on employee wellness will allow you to help employees better cope with crises. Encourage the right behaviors that will lead employees toward better mental, physical, and emotional health. Help your employees with some of the tips below. 

Social Connectivity for Mental Health

Studies show that people who feel more connected to others experience lower rates of anxiety and depression. During times of social distancing, employees may feel more isolated and may struggle to remain social.


If working from home, add virtual group meetings and check-ins. This will keep social ties between coworkers and instill a support system. Encourage video chat lunch breaks or a walking club to remain connected as a work team.  Healthy competition is a great way to keep employees connected – schedule a B.Komplete Online Wellness Challenge to engage your employees across the Country (and the World).

Physical Activity for Mental Health

Now more than ever, it is important to encourage physical activity. Regular physical activity positively impacts the mind and body. The problem is, people are participating in less physical activity as a result of mandated quarantines. Getting active and adding physical activity into your day will bring better energy – better sleep – sharper memory – and more positive feelings. 

Encourage employees to get outdoors on days when the weather is nice.  If working from home, take the time that would be spent on commuting to do something physical, no matter how big or small.

Start an exercise group for employees to share home workouts and tips. This will provide employees a support system to help them stay motivated in their fitness goals. If employees need a little extra support and accountability, video chat walks are the perfect solution. It’s as easy as calling a friend or co-worker during your lunch break or at the end of the work day and getting moving. This is a great way to get active while staying social.

Healthy Eating for Mental Health

When employees eat better and focus on nourishing their bodies, they are better prepared with the energy to take on stressful situations. The nutrients in our food affects how well our mind and body are able to function. It is important to choose a healthy balance of foods to be able to take on the day and cope with stress. One recommendation to aim for is to consume 2, 4-oz servings of oily fish a week for DHA benefits. 

Encourage employees to take lunch breaks and prep meals ahead of time as would normally be done for an in-person work week.  We can help make cooking simple (and delicious)!  Contact us to learn more.

Self Care for Mental Health

Practicing self-care means finding ways to take care of our mental, physical, and emotional health. This can include physical activity, meditation, sleep/rest, journaling, engaging with friends and family, or taking on a new hobby. 

Self-care can be anything really- it just depends on the person and what makes them feel good.  Encourage employees to find the activities they enjoy that benefit them mentally, physically, and emotionally. 

Seeking Professional Guidance

Normalize the practice of reaching out for help and seeking professional help when needed. Talk about the importance of prioritizing mental health and seeking help.

Encourage employees to seek professional counseling or assistance if their mental health is not well. Some resources to turn to for further help include the disaster distress helpline, crisis textline, national suicide prevention lifeline, and resource hotline for substance abuse disorders. Visit mentalhealth.gov for crisis numbers and resources.

Finding Positive Hobbies for Mental Health

With many of us experiencing increased stress, it’s so important to add positive activities into the day.  This can help as a distraction from any negativity and can act as an outlet to release stress. 

These positive activities can include any of the previously mentioned behaviors such as exercise, self-care practices, and socializing. Creative activities can also be incorporated to reduce stress and relax. 

Work-Life Balance for Mental Health

Navigating a work-life balance is a difficult feat in and of itself, but adding the element of working from home, possibly with family in the mix, is a whole new challenge. Consider a more lenient approach to the workday.  Discuss work plans with employees to understand their availability and needs.

Utilize these tips and find an approach that works best for you and your employees. Coping with a crisis is not easy, but you can offer encouragement and be there for your employees so that they can continue to be there for you and your clients.  B.Komplete is here to help.  We are offering all of our wellness services virtually.  Contact us to learn how we can engage your population, reduce employee stress, and ensure connectivity and positivity with your workforce.

Written by Heather Schissler, B.Komplete Office Assistant