Nutrition and Food

Interview- The Power of Positivity

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The American Cancer Society signifies June 5th as National Cancer Survivors Day.  In honor of the many individuals who have battled cancer, we feel honored to share a special story about a two-time cancer survivor.  This individual has touched the heart of many of us at B.Komplete.  We think that many of you will be able to relate to her story, and to gain inspiration.   

What inspired you to want to make healthy changes in your life?

After three years of various medical issues and limited physical activity, I was ready to start making changes for the better. I was already doing some things like eating healthy and knew I needed to increase my physical activity. I wanted to learn what else I could do to help me become as healthy as possible.

Did you have any goals you wanted to accomplish prior to starting the process of change? If so, could you elaborate on that?

I wanted to become more active. Due to limitations with physical activity, I knew I could walk so that was a focus for me. My goal was to get between 8,000-10,000 steps a day. Some days it’s easier to get my steps in, but I always aim to get somewhere between that number of steps each day.  Also, I wanted to optimize my eating habits by making little changes to help improve what I was already doing to eat healthy.

When you first began this process, what was the first thing you did to change?

After meeting with my B.Komplete Registered Dietitian, we came up with ideas on how I could achieve my goals. I started by keeping track of my steps for each day of the work week. Initially, my goal was 8,000 steps each day and eventually work my way up to 10,000 steps. My B.Komplete Registered Dietitian helped to reassure me that my eating habits were good beforehand and together we came up with ways I can improve in small ways to gain even more health benefit.

How do you manage to stay healthy at work?

At work, I started to stand up more when I need a break. I started “walking deliveries” of things that I needed to give to co-workers and I started taking walks around the office. I try to move as much as possible when I can fit it into my day. Also, I started to do the office yoga that I learned from B.Komplete. Food wise, I bring my meals and snacks. I also keep snacks at my desk.

How do you keep such a positive outlook on change after everything you have been through?

I guess I’m just really lucky. I have a great support system. My close friends and family are always there for me. Besides that, I have always been a positive person. My personal mantra is “don’t give up.” I’ve been through a lot in my life and I feel that what you do with what you are given can make you or break you. With everything I went through, I’ve become a positive, strong person.

Could you share something that helps to keep you positive and focused on changes to better your overall health?

I don’t deprive myself of things. For instance, I know I can cheat a little with what I eat every once and awhile. It helps me to think through what I should and shouldn’t have to eat. Also, I don’t think of my food choices as a “diet.”

How has B.Komplete helped you keep on track to achieve your goals and motivate you?

My B.Komplete Registered Dietitian is supportive, motivating, and gives great advice. She helped me see what I was doing right and helped me to see what I can do to improve my eating and physical activity level. Together, we came up with a plan that helped me make the changes to live a healthier life. The plan has been working for me thus far, and each time we meet, she helps me make like tweaks to keep improving. It’s obvious she practices what she preaches and I like that about B.Komplete. You know you are getting good information and advice.

Are there any resources that have helped you along the way? If so, what were they?

I have done food tracking in the past, and that helped me.  I’m not tracking what I eat at the moment because now its easy for me to know how I’m doing “diet” wise by how I feel. If you eat right and are active, you feel better. On week days I track my steps with a pedometer. A pedometer works best for me because it’s small, convenient and simple.

What are you most proud of thus far?

I’m proud that I have been able to keep the 20 lbs off since I lost it (going on 1 year). It’s not easy to keep weight off once you lose it, but I stuck with my eating habits and walking.

What advice would you give someone who is just starting out?

“Keep your mind open.”  You need to be open to new things and open to advice. Give yourself an objective and you’ll get there. Pay attention to little tweaks you can make along the way to reaching your objective. Any little tweak can make a big difference. Remember to stay positive. It helped me to think about what I was already doing right and what I can do to make that better. Drop all negative thoughts and you will get there.

 

B.Educated, B.Inspired, B.Komplete

Nutrition and Food

B.Komplete Explore the Store: Stress Management… and Potatoes

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How Do Potatoes Relate to Stress Management?

Stress impacts us all.  And the one thing that is always true about stress – it never goes away.   At B.Komplete we are passionate about teaching consumers how to manage the stress we all face, in simple ways.  Food impacts our mood, and we can choose what we eat to impact how we feel.  In times of acute stress our levels of cortisol are UP, which increases are cravings for fat and sugar.  However, in that stressful time, the worst things we can eat are fat and sugar.  The best things to eat are foods that help to promote the release of serotonin, the hormone that relates to our good mood; feelings of wellness and calm.  Complex carbohydrates help to promote the release of serotonin.  Potatoes are an excellent source of complex carbohydrates.  

Come with us, as we explore the store in the potato aisle!

Corporate Wellness

The Best Stress Management Ideas

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Stress. All of us experience some kind of stress throughout our daily lives and stress is unavoidable. Some stress can be good; provide motivation, encourage collaboration, or even push you to try new things. However, excessive stress that isn’t managed can be quite damaging to your health. Chronic, unmanaged stress is associated with weight gain, inflammation, decreased immunity, and even heart conditions over time. These health issues make stress reduction crucial for achieving ideal health.

 You can’t eliminate stress, but you can manage it! The following stress reduction practices are proven to work:

Exercise. Exercise is one of the most effective and beneficial stress reduction methods. How does exercise reduce stress? One of the ways exercise reduces stress is by reducing the levels of cortisol and adrenaline, two hormones that cause stress, while increasing levels of endorphins, which are mood elevators. This causes the aptly named “runner’s high” that you may have heard of before.  Another way that exercise can reduce stress is through the benefits that you gain. Exercise allows you to feel a sense of accomplishment as you hit your fitness goals and can also reduce stress by reducing your waist-line and improving self image. Tasks, such as heavy lifting, become easier as you become fit making those stressful tasks look a little more manageable. Exercises like yoga, tai chi, walking and running, as well as others are great stress relievers. Click here to learn about 8 great stress relieving exercises

Breathing exercises. Rapid, shallow breathing is commonly associated with stress while relaxed, deep breathing is associated with relaxation. Breath yourself into a state of relaxation with these easy steps:

  1. Breath in slowly and deeply using your diaphragm fully.
  2. Hold your breath briefly
  3. Release your breath slowly, thinking “relax”
  4. Repeat these steps, 5 to 10 times

This is a great relaxation technique because it can be used at any time and any place, as needed. To learn more, Dr. Weil offers some wonderful breathing exercises

Meditation. With elevated stress also comes elevated blood pressure and heart rate. You can relieve your stress and its physiological effects using meditation techniques. Studies of Indian yoga masters have shown that meditation can decrease blood pressure, heart rate, breathing rate, and blood adrenaline levels.   Meditation is a useful and effective way to relieve your stress in the comfort of your own home.

Harvard physician, Dr. Herbert Benson gives this quick guide to meditation

  1. Select a time and place that will be free of distractions and interruption. A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started.
  2. Get comfortable. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations.
  3. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli. Try to let your mind go blank, blocking out thoughts and worries.
  4. Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion. You can repeat your mantra silently or say it aloud. It’s the act of repetition that counts, not the content of the phrase; even the word “one” will do nicely. Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations.

Acupuncture. Acupuncture may sound a little scary when you think of needles being placed in your face and back, however individuals and research have found it is truly a safe and an effective way to relieve stress and anxiety. According to Dr. Daniel Hsu, acupuncture works through placement of a needle about half a millimeter from a nerve. Depending on where the needle is placed, it can cause the release of pain killing chemicals from the nervous system, stimulate the body’s natural healing ability, or excite the part of the brain controlling emotion (leading to decreased anxiety and stress). Those who have received acupuncture, often see results after just one session with improved results upon continuous treatment. I can personally vouch for the benefits of Acupuncture, and look forward to my ongoing sessions with Aaron Cashman, L.OM

What to expect at your first appointment

Exercise

How to Maintain a Healthy Lifestyle with a Busy Schedule

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Read on to learn about how to maintain a healthy lifestyle when you have a busy schedule…

Heading

Keep healthy breakfast and snack options at work
  • Everybody has those occasionally late days; avoid that unhealthy pastry from the coffee shop by keeping healthy food options at work.
  • Keep instant oatmeal topped with nuts or a banana with some peanut butter on hand
  • Healthy snacks include nuts, like almonds or walnuts eaten with a piece of fruit
Get up and get moving
  • Working out in the morning can guarantee that you fit your workout into your busy schedule. With an on-the-go lifestyle, so many things can get in the way – meetings, events, dinner with colleagues. Prioritize your workout by getting it done before life takes over!
Prep your meals ahead of time
  • Prepping meals a few days ahead of time can make it quick and easy to get out of the house and on with your day. Try prepping meals on your slowest day of the week (maybe a Sunday for those who follow a regular work week). Put the meals for the first few days post-prep in the fridge and freeze the rest to keep your food from spoiling.  Have a CrockPotTM or another slow cooker? If you have time in the morning, you can put your meal together then set it to cook while you are work, leaving you with a delicious, healthy meal to eat when you get home.  Meals can also be prepped the night before if you have the time.  Leftovers make a convenient lunch for the next day!
  • Mason Jar salads for lunch or dinner
  • Overnight oats or smoothies for breakfast
  • Making dinner using the slow cooker
  • Plan your schedule to include exercise
    • Sometimes the hardest part of exercise is figuring out when to do it. Leverage your phone or your computer calendar or even buy a planner. Schedule your exercise like you would any appointment. This will help you organize your entire schedule for the day and ensure that you have time devoted for exercise.
Join a gym close to work
  • Going to the gym can be a real hassle, try joining a gym close to your work to make life easier. Then you can go straight to work post-workout, get a quick workout during your lunch break, or stop over before heading home.
Get a workout buddy
  • Have a friend at work with the same hectic schedule? Try planning your workouts together! Working out with a friend can keep you motivated and prevent you from ditching out on your workout.
Eating out
  • Whether it is for business or pleasure, eating out is a part of life. Keep you your dinner healthy by looking for dishes that are baked, grilled, steamed, poached, roasted, or broiled to keep the calories down. Also avoid sides like French fries or mashed potatoes, which can be high in saturated fat. Instead opt for a side of vegetables or rice. (Many restaurants will allow this change with little or no cost to you). Or stick to a salad with the dressing on the side
Enjoy sleep
  • Sleep is hugely important to keep your body functioning at its best. Pick a set time to go to sleep and wake up (even on the weekends). This can ensure that you get an adequate amount of sleep to keep up with your busy schedule.
Bite into a Healthy Lifestyle(R)
  • March is National Nutrition Month(R) created by the Academy of Nutrition and Dietetics, “Bite into a Healthy Lifestyle” with these healthy on-the-fly snack and meal ideas in Foods for your Lifestyle
Nutrition and Food

B.Komplete Explore the Store Supermarket Series: Herbs and Spices for Heart Health

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How to Use Herbs & Spices for Heart Health

We are back for our second edition of our ‘explore the store’ series in our quest to teach consumers the most nutritious and delicious ways to enjoy food products!  

Our focus in February is on Herbs & Spices for Heart Health.  Did you know…

  • Garlic helps keep your heart healthy by lowering cholesterol and blood pressure.  Fresh is the best, however if you don’t have fresh use dried garlic to season your meals.  Garlic pairs well with numerous cuisines.  
  • Oregano is an antioxidant super-power providing more than apples, potato, oranges, and even blueberries!  Season your fish, poultry, whole grains, vegetables, and salad dressings with this herb.  
  • Turmeric can help to reduce inflammation.  Use this savory spice with poultry, meat, eggs, vegetables and event tea.  
  • Chipotle spice is your go-to when you want a smoky and spicy flavor.  Providing health benefit and awesome flavor, use chipotle with fish, poultry, meat, eggs, potato, whole grains and in dips and rubs.  
  • To flavor simple white fish combine lemon with thyme, parley, ground pepper and a dash of sea salt OR combine garlic, onion and chipotle powders.  

We will be back next month exploring the Snack Aisle.

Nutrition and Food

Interview – Her Motivational Moment

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Dana is a young professional with a love for cooking and staying active. It didn’t start out that way – she didn’t always love to cook, or even know how to cook for that matter. Dana’s skills in the kitchen hovered just above knowing how to boil water. And her physical activity level was a far cry from a fitness enthusiast.

Back in 2012 Dana went to her Physician for her annual check-up. In her appointment she took a look at the height and weight chart that calculates your Body Mass Index (BMI). Dana calculated her BMI and was surprised that at her current weight she was considered overweight. She was surprised because “she didn’t feel that way,” but “couldn’t hide from the numbers.” Dana decided she had two choices, “live with it or make a change.” She decided to make changes and has successfully maintained a weight loss of 30 pounds for more than two years, gone from a size 8 to a size 2, lost 2 bra sizes and gained an entire new wardrobe! We asked Dana if she would share her experience with B.Komplete in an effort to help others in their quest for making healthy and sustainable lifestyle changes.

When you decided to make changes in your life what was the first thing you did?

The moment I decided that I wanted to make changes in my life I took some time to reflect on my choices. I didn’t begin making lifestyle changes right away. I took about a week or two to “check myself” by asking questions such as, was I living up to my ideal life. I allowed time for self-awareness and assessment. I did a mental inventory of my life.

How did you begin the physical process of changing your life?

I started running with my boyfriend. I wanted to spend more time doing activities together. In the beginning, I wasn’t able to keep up with his pace, “I was no speed demon.” But, wanting to spend time with him and being competitive helped to motivate me and work harder. My goal was to keep up with him on our runs. In the beginning it was difficult to keep up but I kept at it.

What type of goals did you set for yourself?

I didn’t set a big goal like “I’m going to lose this much weight by this date.” I set small goals along the way. If I ran for ten minutes without stopping one day I would shoot for fifteen minutes the next day. I set small achievable goals and made small incremental gains that resulted in larger gains over time.

What other changes did you make?

I did multiple things over a long period of time. I’m a “food nerd” so the thought of a restrictive diet was a worse case scenario for me. I began to learn how to cook. My weight was reflective of my lack of cooking skills. I learned a few simple things in the beginning to get started. I would choose recipes that were easier to make. Now, cooking has become a hobby for me. I have learned to cook many recipes from scratch. I view cooking as equally as important for sustaining my weight loss as I do the physical activity.

Was there anyone in particular who helped motivate you?

Beryl and I were room-mates for a year.  I witnessed that she practices what she preaches for nutrition consumption and portion control.  Beryl’s recipes are well-balanced, from a nutrition and a flavor standpoint.  Beryl is always active, and supported me in my pursuit by joining me at my level as a reliable work-out buddy. As I began to change so did my relationships and conversations with other people. My conversations became more about health. I would ask my family questions about cooking which lead to more conversations geared toward health.

Were your friends and family supportive of your efforts?

No one really noticed I was loosing weight until about a year after I began. Because I was making small changes over a long period of time I don’t think it was immediately noticeable. For the most part, people were supportive. But, sometimes they could make less than complimentary comments. I feel as though people sometimes feel a twinge of jealousy. It’s human nature to feel a bit jealous and have a lapse in support when someone else is accomplishing something you have not been successful in doing. It makes people look at themselves and reflect on their life and recognize their choices.

What resources do you use to help keep you going?

I have a never-ending supply of healthy recipes and workout plans. Having these tools eliminates the excuse of not knowing what to do or what to cook. I like Cooking Light for recipes and Fitness Blender for exercise routines. I like Fitness blender because the trainers doing the workouts are not “just in their sports bras with their hair down.” They’re saying “wow, I’m sweating” and I’m thinking yeah, me too, I’m glad to know they are feeling the same way I do when I work out!

Do you have a personal mantra or inspirational quote that you like?

I believe everyone needs one; mine is “yes you can.” On those days when I feel like my workout is to difficult I say to myself “yes you can.”

What are you most proud of?

I’m proud of my life. I never set out with the goal of just losing weight. I wanted to increase my activity level and share more time with my boyfriend. As my activity level increased I began to lose weight. I have always liked me but now I like me even better. 

What advice would you give to someone starting out on a similar quest?

Start with small challenges that are achievable. If you hit a plateau push yourself to get through it. Be kind to yourself. I think people give up because they are too hard on themselves. Glitches happen, go back to your “mental buzzer” when you’re doing something that won’t help you reach your goal. If you make one “mistake,” don’t make two. Also, my activities became my hobbies. I stick with things I like which makes it easier to do. Find things you like to do. You need to have balance between physical activity and eating healthy in order to be successful.

Nutrition and Food

B.Komplete Explore the Store Supermarket Series: Oil

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Come with us as we ‘explore the store’ in our quest to teach consumers the most nutritious and delicious ways to enjoy food products!  

Our focus in January is on Oil.  Did you know…

  • Safflower and Canola Oils have the lowest saturated fat content compared to other oils
  • Coconut Oil has the highest saturated fat content compared to other oils
  • Olive oil is far higher in monounsaturated fatty acids than any other fat or oil
  • Unsaturated fatty acids are thought to be better for your health than saturated fatty acids, with monounsaturated and polyunsaturated the ones to look for
  • You can make delicious salad dressing with avocado, walnut, grape-seed, sesame, flax and olive oils
  • You can cook with canola, sunflower, safflower, and coconut oils

We will be back next month exploring the Herb & Spice aisle.

Nutrition and Food

Memorial Day: Eat Right for Your Life

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Whether you will be hosting or attending the party, there is no doubt food will be a central part of the celebration. Among friends and family, traditional holiday fare and other favorites, you think to yourself ‘there is no way, healthy fits in with Memorial Day’. No need to worry anymore, follow these healthy tips with the following great recipes to help you enjoy the holiday – guilt free!

cilantro-lime-shrimp-kebabs

Go Lean on the Grill.  Enjoy lean meats and fresh fruits and vegetables.

 

buffalo-wings

Recipe Makeover. Enjoy the favorites among family and friends with a healthy twist.

 

Santa-Fe-Black-Bean-Salad

Find Your Healthy Options. The easiest way to fight the temptation is by snacking on the foods that are naturally lighter.

Enjoy the time with your family and friends, and have a wonderful holiday.

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.