Nutrition and Food

Up the Protein in Your Guacamole: Vegetarian/Vegan Friendly Recipe for Edamame Guacamole

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Guacamole, we know it, we love it, and we eat it year round at parties,  restaurants, and events. When guacamole is served the traditional accompaniment is tortilla chips. 1 serving of tortilla chips will run you about 140 calories and 6 grams of fat, but who just eats 1 serving of chips? You may ask yourself, “is there a way to make guacamole a more nutrient dense snack choice?” Normally guacamole is full of healthy monounsaturated fats but lacking on the protein. Not anymore! With this delicious Edamame Guacamole Recipe by B.Komplete, you can have all that avocado goodness with the added bonus of extra protein. The serving size for guacamole is 2 tablespoons. However, the typical amount consumed is more like 8 tablespoons. With the typical serving size in mind, the B.Komplete recipe contains 120 calories and 8 grams protein per 4 ounces serving. This makes it a healthy and filling snack when served with some vegetables like radishes, endive, and carrots. If you are craving chips, try whole-wheat tortilla chips to keep the snack as healthful as possible. 

Check out this video to see how it’s made!

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

Nutrition and Food

10 Steps to the Happiest, Healthiest, and Safest Holiday Season for 2015

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What a year it has been!  As we all gear up for the December Holiday Season we at B.Komplete wanted to share with you our favorite tips for staying healthy and safe during the holidays, and all year round.  If you choose to use all 10, or pick 1-2 that work for you, please let us know how the tip has helped you! 

Savor Your Favorites
  • Scan the menu in advance and figure out which foods will provide you the most satisfaction to get the biggest enjoyment for the calories. Decide how much you can consume without overdoing it. If you enjoy appetizers or desserts select a few of your favorites to enjoy. Avoid mindlessly munching on foods that you aren’t crazy about.  When its time to enjoy your favorite food, eat it slowly.  Focus on all sensory aspects of the food.  
Live in the Moment
  • The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change also. Choose a few to hold on to, and be open to creating new ones. Focus on being present in the moment and focusing on the positives of right now. 
Plan Fun Exercise
  • Research has proven that if you enjoy exercise and think of it more like a fun activity you are more likely to do it, and also less likely to reward yourself with a food treat afterwards. Check out a new class at your gym, plan outdoor winter activities, take up a winter sport, or get creative at home – dance
Prune Your To-Do List
  • It’s really easy to let the to-do list pile up. And one sure fire way to reduce stress is to:  prune your to-do list. Ask, “If I don’t do this, what will happen?” Aim to knock down the list of “to-do” to the rock-bottom necessity.
Make a Budget
  • The American Psychological Association cited lack of time and money as biggest common stress producers for individuals during the holidays. Create a budget that works for you before the holidays start, and stick to it.  Check out Christmas Organized Home for some great resources and ideas on holiday budgets.  
Take a Breather
  • Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Even Oprah does this! Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.  Some options may include:  Taking a walk at night and stargazing, listening to soothing music, getting a massage, or reading a book.
Lighten Up Recipes
  • GREATIST has the greatest, healthy ideas.
  • The American Diabetes Association provides useful tips on how to enjoy and keep it healthy.
  • The team at Joy Bauer has some helpful tips to keep your holidays healthy: 
Happily Hydrate
  • Water may very well help keep your metabolism moving. And it is no secret that if you are dehydrated you are going to feel lousy.  Get extra water through broth based soups, decaffeinated tea, fruits and vegetables.  And enhance your water with citrus, cucumber, or berries.  
Rest Well
  • A good night’s rest can help your cognitive function, concentration skills, mood, and boost your immune function. Trouble sleeping?  The National Sleep Foundation provides helpful tips to give you a restful nights’ slumber. 
Laugh Often
  • Studies show that humor and happiness are associated with the ability to enhance our immune function, decrease our risk of stroke and cardiovascular disease. Schedule time for activities that make you laugh such as watching a funny movie or television show or spending more time with that one friend who makes you laugh.  There are many really funny videos on You Tube that only take a minute to watch, and can make you laugh to hard you have a positive outlook for the next hour.  
Nutrition and Food

So You Think You Know Nutrition? Details behind the Fact and the Fiction

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Why is nutrition so confusing? To start, there is a plethora of conflicting information available on the subject. Many people *think* they know how to eat right. There are individuals giving advice to the public without the proper nutrition knowledge or credentials (Registered Dietitians are the food and nutrition experts). And the diet industry continues to come out with the next best supplement/pill/meal replacement, etc. There are roughly 100 million dieters and it’s a 20 billion a year industry. Can you guess what percentage of those who lose the weight gain it back (and more)? Researchers debate this, however the number can be stated at over 90%.

B.Komplete wants to help dispel some of these nutrition myths.  Here are a few common nutrition misconceptions, with the truth.

Misconception 1: Diets are the best way to improve your health

Research has studied popular diets and found that the diets don’t provide enough or the right macro (protein, carbohydrate and fat) and micro-nutrients (vitamins and minerals). People who stay on these diets for an extended time period may face health risks. So, what is the best way to lose weight? A healthy lifestyle that includes a variety of foods and is abundant in fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss. Take into account other factors in your life such as stress, sleep, support and time, that all impact your overall health, weight and wellness.

Truth 1: Realistic, holistic, improvements are the best way to improve your health.

Misconception 2: Don’t eat or exercise later than 6 PM

According to the U.S. Department of Agriculture’s Weight Control Information Network, “it does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the day that determines whether you gain, lose, or maintain your weight.” In terms of timing for exercise, a study from the Arizona State University in Phoenix found that it was entirely appropriate to exercise at any time during the day or evening.

Truth 2: This is highly individualized, and it is possible to eat and exercise past 6 PM for optimal health

Misconception 3: A healthy weight is your lowest weight

A healthy weight is one that is right for your body type and height and is based on your body mass index (BMI) and the size of your waist (waist circumference). Your BMI is only one measure of your health. A person who is not at a “normal” weight according to their BMI may be healthy if she has healthy eating habits and exercises regularly. People who are thin but don’t exercise or eat nutritious foods aren’t necessarily healthy just because they are thin.

Truth 3: A healthy weight is based on numerous factors including your BMI and waist circumference

Misconception 4: The internet is the source for reliable nutrition information

The internet has been compared to the Wild West. There are no rules, and anyone who is a little computer savvy can put up a website and write whatever she thinks sounds good/will sell/interest people. In general, be cautious of any website telling you that you must never do something or you must buy their products to achieve the nutrition result you are looking for. Some useful websites that B.Komplete will reference in research include: WebMD (, The Academy of Dietetics and Nutrition (, PubMed (, The American Heart Association (, USDA (, FDA (, and the Mayo Clinic ( All of these websites are from accredited sources and/or agencies and reference clinical research.

Truth 4: Certain accredited websites and Registered Dietitians (RDs) are the source for reliable nutrition information

Misconception 5: Avoid ‘processed’ food

It is impossible to avoid processed food, because a food has been processed after it has been harvested. There is a very wide spectrum of processed food; from minimally processed (bagged spinach) to highly processed (shelf stable meat). Processed food can be beneficial to your diet – it is all about choosing wisely. Milk can be fortified with calcium, vitamin D and omega-3, and breakfast cereal may have added fiber. Frozen fruits and vegetables can have even more micro-nutrients than fresh. Meals created from your local markets can be a nutritious option. Eating processed food is unavoidable, and be aware of hidden sugar, sodium and fat.

Truth 5: Processed food can offer nutritious and well-balanced options AND select wisely

B.Inspired. B.Educated. B.Komplete