Blog

Prioritizing Employee Health while Transitioning Back into the Office

Posted on
Share on facebook
Facebook
Share on twitter
Twitter
Share on linkedin
LinkedIn

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 as this transition occurs from our at-home offices back to the work office, 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. 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

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. Not only does workplace wellness help reduce employee stress and  improve productivity, 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. Highlight the changes that have been made, so employees can 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

Posted on
Share on facebook
Facebook
Share on twitter
Twitter
Share on linkedin
LinkedIn

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

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

Posted on
Share on facebook
Facebook
Share on twitter
Twitter
Share on linkedin
LinkedIn

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

Blog

Easy Plant-Based Dinner Recipes in Under 30 Minutes

Posted on

What’s for dinner?  If the thought of this question stresses you out – this blog post is for you!  Preparing a delicious and well-balanced dinner for yourself and your family doesn’t have to be hard, complicated or stressful.  And flipping traditional recipes into more nutritious and plant-based is one of the B.Komplete specialties.  Check out our top recipe hacks for easy plant-based dinner recipes that will take you less than 30 minutes to prepare.    

BBQ Stuffed Sweet Potatoes

This recipe makes 4 servings.

Ingredients:

Instructions:

For fast cooking of baked potatoes use the microwave (recommend wetting a paper towel and wrapping each potato in the damp towel).  Using a fork poke a few holes in the potato.  It will take about five minutes to cook one sweet potato in the microwave, and add two minutes in the microwave for each additional potato. 

To get the potatoes crispy you will cook quickly in the oven.  Preheat your oven to 425 F. After you have done most of the cooking in the microwave, cut the potatoes in half and put on a baking sheet.  Bake in the oven until the outside is crispy, 5 – 10 minutes.

While your potatoes are cooking, heat a saucepan on medium-low, stir together your protein choice and BBQ sauce. Heat until warm, 5-10 minutes.

Top each potato with scoopfuls of the protein and sauce mixture. Spoon over additional BBQ sauce and top with sliced avocado.  

Meatball Salad

This recipe makes 4 servings.

Ingredients:

  • 2 Hearts of Romaine Lettuce, chopped
  • 1 cup of Grape or Cherry Tomatoes, halved
  • 1 Bell Pepper, sliced
  • 1 Medium Cucumber, sliced
  • ½ Cup Red Onion, diced
  • ½ Cup Fresh Parsley or 2 Tablespoons Dried Parsley 
  • 12 Gardein Meatballs
  • 1 Cup Biena Sea Salt Roasted Chickpeas
  • Your favorite Italian Salad or Greek Salad Dressing or top with a splash of oil oil and lemon

Instructions:

To cook the meatballs follow the package instruction.  In a large bowl mix together the lettuce, tomato, bell pepper, cucumber, onion and parsley.  Next dress with the salad dressing or oil and lemon and mix well.  Then portion the salad onto 4 plates and top each plate with 3 cooked meatballs and ¼ cup of the chickpeas.

Fried No-Rice Rice

This recipe makes 4 servings.

Ingredients:

  • 1 Tablespoon of Canola Oil
  • 1 Cup White Onion, diced (this is approximately a medium onion)
  • 3 – 4 Tablespoons of Vegetable Broth (you can use water if you don’t have this)
  • 2 Cloves of Garlic, minced
  • 1 Cup of Cascadian Farms Shelled Edamame
  • 1 Cup of Frozen Corn, Peas and Carrots
  • 2 Cups of Cascadian Farm Cauliflower Rice
  • 1 Tablespoon of Onion Powder
  • 5 – 6 Tablespoons of Tamari or Soy Sauce

Instructions:

Turn your burner to medium and using a medium – lage pan heat the oil until warm.  Add the frozen vegetables and cauliflower rice and allow to cook until soft.  Add the onion, edamame and garlic and continue to cook.  After the vegetables are lightly brown pour in the vegetable broth.  After the no-rice rice is finished cooking flavor with the onion powder and the Tamari or Soy Sauce.  Enjoy immediately or store in single serve containers for meal prep.

Spicy Chili

This recipe makes 6 servings.

So, technically this isn’t 30 minutes to make.  It will take you about 20 minutes to assemble.  And then you can use a slow cooker, which will take 6 – 8 hours.  

Ingredients:

  • 2, 15.5-oz cans no-salt-added red kidney beans and 2 15.5-oz cans no-salt-added pinto beans, rinsed and drained
  • 2 cans no-salt-added black beans (rinsed, drained)
  • 1/2 teaspoon crushed red pepper flakes
  • 1 can no-salt-added, diced tomato (undrained)
  • 2 cans no-salt-added tomato sauce
  • 1 cup frozen whole kernel corn
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 2 teaspoon dried oregano (crumbled)
  • 2 teaspoon ground coriander
  • 4 medium garlic cloves (minced)

Instructions:  

The original recipe advised to combine all ingredients in a large bowl and mix.  Seperate into 2 1-gallon resealable plastic freezer bags and lay flat to freeze.  Prior to cooking take the bags out of the freezer and thaw under refrigeration overnight.  However if you want to cook right away skip the freezer step and proceed right to the cooking.  To cook, place the chili in a slow cooker and cook covered, on low, for 6 – 8 hours until the beans are tender.  Enjoy over salad, brown rice or quinoa, and topped with a slice of avocado.  This recipe is also perfect for meal prep.  

Plant-Based Tuna Melts

Such a classic meal – updated for a plant based option.  This recipe makes 2 servings.

Ingredients:

  • 2 Pouches of Good Catch Fish-less Tuna
  • 2 tablespoons chopped celery
  • 2 tablespoons chopped onion or 2 teaspoons onion powder
  • 1 tablespoon chopped parsley or 1 teaspoon dried parsley 
  • ¼ cup Avocado Oil Mayonnaise
  • 1 tablespoon mustard 
  • Ground black pepper to taste
  • 2 slices Daiya Cheddar Cheese
  • 2 slices whole-grain bread (try Ezekiel

In a small mixing bowl break up the tuna with a fork. Toss with the celery, onion and parsley. Add the mayonnaise, mustard and season with pepper, to taste. Stir to combine. Place the tuna salad on the bread slices and top each with 1 slice of the cheese.  Heat in a toaster oven (medium high) or regular oven (use the broiler or heat to 375 F) for 3 – 5 minutes or until the cheese has melted and the bread is toasty.  Enjoy!

Let’ us know how your plant-based recipes come out!  Tag us on Instagram, Facebook, Twitter, LinkedIn or YouTube with your creations!  

Blog

Top 10 Best Immune System Boosters

Posted on

“The immune system is a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.  Quite a number of researchers are exploring the effects of diet, exercise, age, psychological stress, herbal supplements, and other factors on the immune response, both in animals and in humans. Although interesting results are emerging, thus far they can only be considered preliminary (Harvard Health Publishing).”

During our world pandemic due to the coronavirus (COVID-19) we all must take preventative cautionary steps to maintain optimal health and reduce the spread of the virus.  We have been advised to practice social distancing and stay home. But what else can we do? The next most important step is to maintain a healthy immune system.

 

Adopting healthy behaviors are your first line of defense for a strong immune system

Tip 1: Live Tobacco Free

If you already live a tobacco-free lifestyle you are doing yourself a gigantic health favor.  And if you use tobacco there are resources to help you reduce your intake and ultimately kick the habit.   Visit the Mayo Clinic’s Smoking Cessation Guide. Check out Healthline’s List of Products to help you quit.  Email us admin@bkomplete.com to learn more about our Tobacco Cessation Program.

Tip 2: Eat a Diet Rich in Nutrients

Eat a diet rich in vitamins, minerals and fiber and low in added sugar, saturated and trans saturated fat.  But, what does that mean to eat exactly?  No stress, we have you covered! Check out our Meal Prep Guide, Healthy Hydration Hacks, What are Pre and ProBiotics, What Foods to Eat in the Winter and What Foods to Eat in the SummerStill not sure?  No problem, email us at admin@bkomplete.com to schedule your nutrition and wellness consult. This is how we can help you learn more about which foods to eat.

Tip 3: Exercise Regularly

In addition to eating  more nutrient-rich foods, it is also important to get regular exercise. That equals at least 150 minutes per week of aerobic activity and at least 2 instances per week of muscle training for all major muscle groups.  But we know the biggest barrier to exercise is time. Now that many of us are working from home we have gained back the time it took for our commute to the office.  Use that extra time to add physical activity into your day. You will feel great and reduce your stress! Not sure how to exercise at home? Check out this Home Gym 101 article on body weight exercises you can do at home.  You can also visit Fitness Blender on YouTube for hundreds of free exercise routines.   

Tip 4: Maintain a Healthy Weight

 A healthy body weight does NOT mean the lowest body weight.  At B.Komplete we never recommend restrictive diets.  A healthy body weight philosophy means that you have accepted your body and you are practicing healthy lifestyle behaviors.  Body acceptance includes mindful eating, frequent exercise, self compassion, and healthcare prevention. One important measure rather than your weight is your waist circumference.  Elevated waist circumferences can be a predictor for heart issues. The goal for waist circumference is less than 35 inches for women and less than 40 inches for men. Another measure is your body fat percentage. While this can range significantly you can visit Healthline for more information.

Tip 5: Control Your Blood Pressure

Elevated blood pressure impacts roughly 1 in 3 Americans.  This puts us at higher risk for heart attack and stroke.  But the good news is, by following the guidance of your healthcare team you can control your blood pressure. The first defense is practicing healthy lifestyle behaviors (all of the items on this list). This should be practiced in combination with taking prescribed blood pressure medication.  If you are unsure what your blood pressure is, order a blood pressure cuff to use at home.  

Tip 6: Drink in Moderation

If you drink alcohol, drink only in moderation.  In times of stress alcohol may seem even more inviting.  But practicing moderation is the key for your success. For men the recommendation is no more than 2 drinks per day. And for women the recommendation is no more than 1 drink per day.  A standard drink is generally equal to 1-12 ounce beer, 5 ounces of wine and 1 – 1.5 ounces of liquor.  And watch out for drinks with a lot of added sugar and make sure that you hydrate well before, during and after intake of alcohol. 

Tip 7: Get Adequate Sleep

“Adequate” sleep generally means 7 – 9 hours per night of restful slumber for most adults.  If this sounds like a dream you may need to work on your sleep health. Because getting enough sleep does more than give you energy. It also helps to boost your immune system and benefits your metabolism.  Learn more from Healthy People

Tip 8: Take Steps to Avoid Infection and Protect Your Immune System

This means washing your hands frequently and cooking meats thoroughly.  Hand washing has always been our first life of defense against infection.  And with the pandemic of coronavirus (COVID-19)public health organizations are providing as much guidance as possible on the proper way to wash your handsSafe food handling has always been paramount to reduce our risk for food borne illness.  For instance, cooking meat to the proper temperature, not using the same cutting board for meat and produce, and storing food properly are just a few basic practices.  Learn more from the USDA on keeping food safe.  

Tip 9: Get Regular Healthcare Prevention Screenings

Get regular healthcare prevention screenings for people in your age group and risk category.  This means visiting your primary care physician at least annually and getting your blood measured. This also means getting your preventative dental exams, cancer screenings, eye exams and meeting with your  B.Komplete Registered Dietitian for your preventative wellness visits.  Learn more about the frequency of various healthcare prevention exams from the Cleveland Clinic

Virtual Counseling

Tip 10: Manage Your Stress

We are facing great uncertainty, illness, and economic challenges with the coronavirus (COVID-19). As a result, stress is higher than everSome of our go-to tips for managing stress include breath exercises, practicing meditation and mindfulness, engaging in physical activity, laughing, and practicing gratitude.  Learn more about some of our go-to stress reduction ideas here

If you enjoyed this post please share with your family, friends and colleagues.  Because the more we can do to support our immune system and stop the spread of the coronavirus (COVID-19), the better our world will be.  

Blog

New Year – Even Better Me… Setting Resolutions that Work

Posted on

A brand-new decade, an even better me?  New Years is usually a time for reflection and optimism for the next year, or even for the next decade – it’s going to be better this time around! Are you someone who takes the opportunity of this proverbial “blank slate” to set one, two, ten… resolutions?  According to Statista, the most common resolution for 2019 was to diet or to eat healthier – not too surprising, right?! A close second place resolution was to exercise more. These were tied for first in 2018 with saving money.  

The focus for a healthier year remains on people’s minds. So why does the same thing happen year after year?  January hits and gym are packed!  The diet industry is advertising at a fever pitch.  You see more green juice, detox teas and celebrity-endorsed cleanses.  And what about the exercise equipment/device/gadget that you just MUST buy – immediately?!  By March all of these resolution habits had dissipated, as well as your motivation.  What gives? 

Three words for you: unrealistic goal setting.

Let's Get S.M.A.R.T.

When surveyed at the end of 2018, only 4% of individuals said they kept all their resolutions. The other 96% of us can attribute our failed resolutions to not having a S.M.A.R.T. goal from the beginning of the year. A S.M.A.R.T. goal is holistic and can “see into your future” to hedge for life challenges and obstacles. For example: “After 4 weeks from today, I want to weigh 6 pounds lighter”. Now let’s break down this resolution using the acronym S.M.A.R.T.:

  • Specific: Both 4 weeks and 6 pounds are exact.
  • Measurable: The weight on day one compared to the last day is objective.
  • Attainable: It is recommended to lose between 1-2 pounds a week for sustained loss.
  • Relevant: Starting to lose weight will help me achieve my final health goal
  • Time-bound: Four weeks is a set deadline that can be marked on the calendar.

Micro-Changes

Rome wasn’t built in a day.  And whatever you are working on probably didn’t start yesterday. Instead, it is likely something you have been working on/dealing with for quite some time.  Setting small, realistic goals a few weeks at a time will set you up for long-lasting change, just like taking a major project one step at a time. Once you have finalized your S.M.A.R.T. goal it’s time to prepare for the inevitable falling off the horse. 

This could come in the form of eating a diet of strictly donuts and champagne for a week . Or it could be a week of skipping your workouts. But do NOT beat yourself up over this. We all go through loss of motivation!  And those donuts probably tasted really good.  So let it go, because it is in the past and you are living in the present.  Now is the time to get right back to your goal and focus on micro-changes. Whether it is going for a 10-minute walk during lunch, or simply always eating 1 green vegetable at dinner, or adding 3 extra glasses of water per day. Start super small and slowly build back up.  The faster you get back to what you are working on, the better you will feel, and easier it will be to stay on track.. 

Who’s Got Your Back?

Asking for support is an underestimated resource.  Our support system can help to motivate us. Not to mention, asking for help also builds stronger relationships. Having nights when you cook healthful meals with your family or friends or recruit a gym buddy can greatly improve your chances of sticking to a goal. Because when you have accountability to someone else, this can change your mindset from wanting to do something to needing to do something. Tracking your development on social media can be a way to find support in others, even if they are not local.  This can also help you to visualize progress along the way. In the case of the S.M.A.R.T. goal mentioned before, taking pictures each week could eventually be compiled into a year’s worth of change!

Live in the Now

What better time to change than now?  Because the truth is, all we have is right now. Motivation comes in waves; change can start in a moment. This means, we can make our resolutions, our S.M.A.R.T. goals, any day.  Change takes work but that doesn’t mean it’s impossible. Just think, you can be a part of the 4% who follow through on making a lifelong change. 

In the words of Confucius, “the man who moves a mountain begins by carrying away small stones.''

Let us know what your S.M.A.R.T. goal is in the comments below.  And for more health and wellness tips follow us on Instagram, Facebook, and LinkedIn.

Blog

Intermittent Fasting- The Power to Help Prevent Cancer?

Posted on

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

Blog

Protein Powder: A Supplement for Everyone

Posted on

Protein powder is a very popular nutritional supplement. This supplement is commonly used by athletes and weightlifters. But you don’t have to be an athlete or weightlifter to enjoy the benefits of protein powder. In order for our bodies to function properly, protein is essential. Our bodies use protein for building and repairing muscle tissue, making enzymes and hormones, and keeping our immune system strong. In addition, protein can also 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 solution: Protein Powder

Protein Recommendations and Sources

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. By “essential”, this means our bodies don’t make them on their own. So we must get these amino acids from the foods we consume. 

Foods that contain all nine essential amino acids are called complete proteins. Complete proteins are commonly found in animal-based foods.  These are foods like red meat, chicken, fish, eggs, and dairy products. However, some plant-based protein sources can be complete, such as soybeans.  For vegetarians and vegans, it is important to eat a variety of plant-based protein sources. For example,  legumes, nuts, seeds, and whole grains which contain protein that can collectively 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, there are options for you. Drinking a protein shake as a snack or in addition to your meal, may be a good choice for you.  Below is a comparison of 4 different protein powders.  Two plant-based and two animal-based options were compared.

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, or casual gym goer. Or even a hospital patient, or someone with 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

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. This is added to make 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

Vega’s all natural protein can be used by anybody. It is great option whether 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. And with the most basic ingredients.

Vega

This 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

Designer Whey

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. Above all, this protein may be particularly effective for very active people and athletes. Perfect for those expending muscular energy and in need of a quick recovery. 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. This whey powder is comprised of 3 natural ingredients: Grass-Fed Whey Protein, Natural Vanilla, and Organic Coconut Sugar. Furthermore, Naked’s Grass-Fed Whey contains 19 of the 20 amino acids. It includes all 9 of the essential amino acids. So 1 serving of this powder a complete protein.      

Naked Whey

Naked’s whey protein is also one of the simplest, minimally processed whey powders 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.” 

James 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. The recipe includes: 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: 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: 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 Simple Solutions for Improved Office Productivity

Posted on

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.  Your office productivity is dwindling. 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 to re-energize your office productivity, 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 and boosting office productivity?  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!

Blog

Eat like a Dietitian and Exercise like a Trainer

Posted on

Living a healthy lifestyle can be difficult for all of us . Even for someone like a registered dietitian or personal trainer. But 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.  You will learn how they have succeeded in overcoming their personal barriers and living a healthy lifestyle.

Meet Art, Registered Dietitian

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 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, Art finds easy ways to make it fit.  

Art finds ways to intertwine nutrition with family time. This is made simple at dinner with house favorites like taco night. Art’s family’s taco night incorporates healthier ingredients. These are ingredients like lean ground turkey, an abundance of vegetables and low-fat cheese to make them more nutritious without missing out on flavor. Educating his family through cooking is something Art really enjoys. 

Indulging and mindfulness

 Even though Art is a wellness professional, he still allows himself to indulge at times 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. This is helpful so that he doesn’t feel the need to overdo it later on.

Identifying Motivators and Habits that Work

As a health professional, Art understands the importance of 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?

Schedule a 1:1 counseling session with a Registered Dietitian.

Meet Johari, Exercise Professional

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. She still loves incorporating dance into her exercise regimen and enjoys weight training. In addition, Johari is interested in learning more about parkour and powerlifting.

 For Johari, 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 found a way to incorporate it into her life. With her own unique routines, she dances through her kitchen to make preparing food more satisfying.

Prioritizing Health and Nutrition

Johari puts on her Prince T-shirt and “blueberry beret” to prepare one of her favorite smoothies-which you can try for yourself! This smoothie contains 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. Her health and nutrition regimen contributes to recovery while an unhealthy lifestyle makes relapse more possible. She has found her journey as a wellness professional to be both healing and rewarding. Johari has found reward in 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.

Advice

 If Johari 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 or wellness professional for guidance. Talk to people who have worked with different populations and use their expertise to your advantage.

Meet Liz, Registered Dietitian

Liz is a Registered Dietitian on the B.Komplete team. As a wellness professional, she loves leading by example. Liz loves seeing other people take what she teaches them and make it work for their lifestyle. 

One of the techniques Liz has found most beneficial to alleviate stress has been doing a 10-minute meditation of complete silence every morning when she wakes up. This allows her to start with a clean slate before starting her day. Her meditation 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. This keeps her muscles working hard and boosts her metabolism. Meditation and exercise are two things that are non-negotiable in the start to her day. She stays consistent by  scheduling them to be a priority.

Meal Prepping

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. For more meal prep tips visit our Meal Prep Guide for Busy People.

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.

Advice

If Liz 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.

Meet Natalie, Registered Dietitian

Natalie is a Registered Dietitian in the B.Komplete community. She 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. 

Natalie 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.

Family and Wellness

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 while also relieving stress. 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. It leaves her feeling great, positive and more friendly. 

Advice

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.

Becoming a Healthier You

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. Soon 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