Corporate Wellness

Wellness Success – How to Maintain or Gain It

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Here at B.Komplete, we strive every day to make Wellness Success achievable. But what exactly is Wellness Success? Depending on your health goals, Wellness Success can mean different things to different individuals. We’ve created this guide for Maintaining – or Gaining -Your Wellness Success to help you achieve your vision of wellness, and to overcome barriers you may face along the way.

Wellness Defined

Wellness is the self-directed process in which one comes to realize his or her full potential in mental and physical well-being. Things that hold us back from achieving wellness success include stress, time constraints, hesitance of change, and fear of the unknown. For Wellness Success to be realized, we must overcome all that holds us back.

The Empowerment Zone

Think about the things in your life that you wish were different. Write them down. Determine which of those you can control. These things are in your Empowerment Zone. Develop a plan of action that includes changing these undesirable things that you have control over.

Make the Choice to Change

The only way to realize positive change in your life is by making choices. Life is full of choices! Unfortunately, we make some of these choices so often that they have become habits. Change sometimes seems scary because we are stuck in these habits. We have become accustomed to doing things a certain way, and we are scared to change. The first step to achieving and maintaining Wellness Success is to override these feelings of fear.

Dissect your Habits, and Gain Control

By gaining control over your habits, you move closer to the person you want to be. There is no shortcut to mastering your habits, but there is one secret to controlling them: habits are built upon consistency. New York Times business writer, Charles Duhigg, explains the habit-building process in more detail in this NPR interview. To initiate a new behavior and turn it into a habit, you must be consistent with this behavior.

Start Small

Motivation rises and falls. To achieve better success, make changes that don’t require much motivation. Rather than eliminating sugar all day, start by eliminating it from your coffee. Instead of completely replacing your whole milk with almond milk, start by mixing half of each. After that becomes routine, introduce the new habit in another area, in another way. You’ll know when a habit becomes a routine, because it will feel automatic. As Forbes.com explains, “The most successful people take small, smart steps toward their goal.”

Plan for Success

Planning is a crucial tool in your effort to achieve Wellness Success. Some days, we are Super Versions of ourselves, and our motivation runs rampant. On other days, we just don’t feel like it. How do we make good decisions every single day? When we don’t have the time or motivation to make good decisions, we end up choosing what’s easiest. If your vision of Wellness Success involves healthier eating, try using free meal plans that meet your food group targets. If your Wellness Success involves incorporating more workouts into your weekly routine, try a free fitness app like Daily Workouts and Sworkit. By not planning ahead, we set ourselves up for failure. 

Prioritize Your Goal

Ignore interruptions and anything that can take you off track. Follow your plan; treat your goal as a priority. Schedule your priorities, don’t prioritize your schedule. Schedule your efforts as if they are appointments, and commit to them like you would anything else. Don’t blow yourself off, just like you wouldn’t blow off a friend, coworker, dentist, or physician.

Have a Buddy!

A Stanford University Study found that simply receiving a phone call every two weeks to discuss exercise progress increased the amount of exercise done by participants by 78%. After a year and a half, the participants studied were still exercising at an increased level. Another study, by Indiana University, found that half of couples who worked out separately dropped out of their workout programs over the course of a year, while those who worked out together had only an eight percent dropout rate. The take home message: Find an exercise buddy and increase your chances of sticking to your workout routine.

Focus

To reach our wellness success, we need to become experts in directing our attention toward our goals. The ability to focus has been shown to predict happiness in school, work, and life. Methods for improving our focus include goal visualization and meditation. By visualizing our goals and defining what Wellness Success looks like, we can view completion and work towards that vision. Meditation can improve attention, reduce stress, and remove distraction as we continue on our path toward wellness.

Keep Track of Things

This simple but crucial step in behavior change is backed by research showing increased performance when behaviors are tracked. In 14 studies assessing tracking in school students, students who tracked their progress improved test scores by 32%. The most powerful results occurred when students were also able to see teachers’ expected scores as presented in the chart. This combination of seeing charted progress + preset goals and expectations has the biggest effect on enhancing performance. Regardless of the tracking method you choose, make sure to map out your goals along the way, so that you can view them as you chart your progress. Invest in a goal-oriented planner, like the Passion Planner, to track your habits and to create a road-map with expected achievements as you work towards your goals.

Getting Over the Hump

Everyone reaches a plateau. Whether a weight loss plateau or a motivational plateau, this is when it’s important to take a step back and review why you started in the first place. Think about why you chose to make these changes. What have you been working so hard over the last days, months, or year to achieve? Get back to your Empowerment Zone and realize that you have been making these changes because you have the choice to do so. You decided that it was important enough for you to choose change. Roadblocks are inevitable. To get past them, ask yourself: Are you bored? Do you need to tweak your workout? Do you need more variety in your meal planning? Are you stressed? Reassess your habits. If it’s diet variety that you need, think about varying your protein choices. Consider switching up your snacks. Try a new fruit, vegetable, or other produce item that you’ve seen but never tasted. Incorporating new things could be the best way to get over your temporary progress hump. Recognizing stress is also crucial to getting past this point. When we feel like our motivation has taken a vacation, stress is often to blame. We must learn to recognize stress in order to manage it. Look for physical, mental, behavioral, and emotional signs of stress. Then, overcome your stress with diet, exercise, and rest. 

Congratulations on taking the first step toward realizing your personal Wellness Success: having the desire to change. Using this B.Komplete guide for maintaining your Wellness Success, you will be well positioned to overcome any future hurdles that you may face in your path toward optimal wellness.

Corporate Wellness

Business Lunch Hour – A Healthy Addition to Your Work-Day?

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It’s 11:00 AM and your stomach starts to growl – do you know where your lunch is?

The business lunch manifests itself in many ways:  the quick lunch, the working lunch, the networking lunch with coworkers, the job interview lunch, or the lunch-with-your-boss lunch!  Whatever type you follow, we recommend making sure it’s a true and healthy break from your busy day.

There are countless benefits of breaking from work for lunch; reducing stress, increasing concentration, sustained energy for your afternoon, feeling better, and many more.  However, unhealthy food choices and overeating can greatly hinder, if not cancel out, those positive results.  By including better-for-you food and beverage choices and being mindful while eating, you can boost the positive benefits and fuel your body to get you through the rest of your workday with energy and vitality.

Mindful eating is a skill that takes practice.  Mindful eating means: avoiding emotional food decisions and distractions at meal time.  When we eat “mindlessly” we are not present during our mealtime, which can lead to weight gain and health problems.  Don’t let emotions, stress, or deadlines sway your ability to maintain healthy eating habits during a busy work day.  Practice being present and enjoy a breather, savor each bite, and come back to work recharged.

Four B.Komplete Tips for Your Mindful and Healthy Business Lunch

#1) When eating out, research the restaurant ahead of time.

Most restaurants have online menus  available for perusal.  You can check out Healthy Dining Finder  to find healthy dining options in your area.  Another tool to use is Calorie King which reveals the nutritional content of many foods.  By figuring out your meal ahead of time, you can avoid the risk of impulse ordering. 

More tips for eating out – Restaurant dining can pinch your wallet and your waistline – choose wisely:

  • Order the smallest size available
  • Choose to drink water, unsweetened tea, or club soda
  • Request that the bread/chips be brought out with your meal, or avoid altogether
  • Ask for dressing on the side
  • Ask for light sauce or sauce on the side
  • Choose grilled, baked, poached, or steamed proteins
  • Aim to make a meal out of a salad and additional protein
  • Share your appetizer, salad, entrée and/or dessert
  • Use lemon, olive oil, and/or vinegar to flavor

#2) Drink a big glass of water before you start your lunch break.

Research has shown that drinking about 16 oz. of water prior to a meal  can help you avoid temptations like dipping into the endless bread or chips offered at many restaurants.  Additionally, thirst and hunger triggers come from the same part of your brain, meaning that while you may feel hungry, you are in fact thirsty.  Drinking water 15 minutes before eating  can help curb your cravings and encourage eating less at meal time.

#3) Pack your lunch the night before.

Your work day is busy enough.  Avoid a hectic morning and try packing your lunch the night before when you’ve had a chance to decompress and can make mindful decisions.  Have you heard about “salad in a jar” – it’s a solution for a healthy, custom, and delicious grab-and-go option.

#4) When eating with others, remember to savor.

It’s easy to get distracted by office chatter when networking with colleagues.  Eating becomes so automatic that you may look down at your plate and notice your food is already gone.  Savor each bite (for example, notice the texture of the food in your mouth or identify the different sweet, salty, sour, and spicy flavors as you chew) as if it were your last, to help avoid problems like overeating.

There are many reasons to take a lunch break  and keep it sacred.  This is so important that we’ve even mentioned it before in a previous post.  Remember that lunch can be delicious and healthy.  Schedule a daily break for yourself  to refresh your mind and feed your belly.  We promise your body and your company will thank you for it!

Nutrition and Food

Organic versus Conventional – Which Should You Choose? Part Two

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Lets continue the conversation on some of the main factors that consumers like you consider when making purchases at the food store. If you didn’t read Part 1 of the series addressing the safety and cost of organic and conventional foods, you can view it here.

Nutrition

Working to improve your health through the food that you eat? Then you want to eat the MOST nutritious versions available, right? It’s more bang for your buck!  The food & nutrition industry has been testing both organic and conventional foods for many years. Unfortunately, there hasn’t been a definitive answer of which type is nutritiously superior.  In the early 2000’s, you could find articles that were claiming a significant nutritional disparity between select organic and conventional foods. Only a few years later, there had been new research saying the exact opposite. In 2009, the American Society of Nutrition posted an article  concluding there is no significant difference between organic and conventional foods. Again in 2012, a hotly debated report from Stanford University stated that there is a lack of strong evidence that organic foods are more nutritious than conventional foods.

 Today’s research deviates from those studies, showing that there IS a nutritional difference in some organic foods. Reports are showing up to 40% higher in antioxidant activity  in organic fruits and vegetables. Antioxidants are comprised of nutrients like Vitamin C, carotenoids, flavonoids and minerals like selenium and the health benefits of antioxidants are evident.

 What does this mean? It’s apparent that there is more research needed.

 If good health is important to you, then we suggest continuing to choose your favorites until further solid evidence is discovered. Want better nutrition now? Remember VARIETY! Eating a variety of fruits, vegetables, whole grains and low fat meats and dairy will give you a wide spectrum of your daily needed nutrients.

Environmental Impact

Soil erosion, decline in crop production, fertilizer runoff, and pesticide resistance are concerns that some take into account when deciding between organic or conventional foods. The USDA has many resources on how farmers can protect and enhance the environment but there are still problems that worry shoppers.

Scary reports of lake and river “dead zones” occasionally surface after finding considerable deterioration of wildlife and vegetation. This fuels new environmental studies to identify the true offender and will often include testing of new farming techniques and products that can help protect instead of harm.

Consider this: all types of farming impacts the surrounding environment. Organic farms can use natural fertilizers and pesticides that can cause runoff problems. However, the USDA says that organic farming differs from conventional farming because they strive to preserve natural resources and biodiversity with their farming techniques. There also are organizations like the Rodale Institute in Pennsylvania that dedicate themselves to researching and testing better ways for American farmers to grow organic foods without harming the environment.

If preserving the environment is important to you, then you may want to consider choosing organic foods. Environment-friendly tip: buy local! As we mentioned in Part 1, think about supporting smaller farms that are local to your home or workplace. This reduces the need to truck food products all over the country, which can produce a considerable amount of fossil fuel emissions.

 Don’t know where to find a local farmer market? Visit here and input your zip code or download an app for your mobile device (we tried Farmstand).

So, What Should You Choose?

The bottom line is that, as a consumer, you have to decide what’s important to you. Whether you’re concerned with safety, cost, nutrition, environmental impact or something else that wasn’t mentioned, you should always choose what’s best for you and your family. Watch for new research on the areas that are important to you. And in the meantime, purchase and eat healthy food that you love!

Photo Credit:

http://abcn.ca/category/diet-exercise/

http://farmersmarketannex.com/fmablog/?p=271

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

Nutrition and Food

Does the Paleo Diet Work?

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What is the Diet?

The Paleo diet theory is based on citing the errors in current Western eating patterns, and how different these consumption patterns are from the eating design of the Paleolithic period. The Paleo diet advises us to eat similarly to how our Paleolithic ancestors once did; consume foods as close to a natural state as possible, which includes meat and produce. Avoid foods that would not have been available during that time period; grains, dairy products and sugar. The Paleo diet claims that “this is how humans were designed to eat.

What is Good about the Diet?

  • Focus on whole foods and eating foods in a natural state. Our Paleolithic ancestors consumed foods as close to fresh as possible. This is sound advice, as the nutrients in foods are typically highest when the food is the most fresh. To find out what produce is in season, check here  
  • Eating grass-fed meat.  100% grass-fed beef comes from cows who have grazed in pasture year-round rather than being fed a processed diet. Grass feeding improves the nutrition of meat making the beef richer in omega-3 fats, vitamin E, beta-carotene, and healthy fats.  For more information on grass-fed meat visit world’s healthiest foods 
  • Recommends eggs, nuts, and healthy oils. Some of the recommended fat sources in the Paleo diet are rich in nutrients, mono and polyunsaturated fatty acids, and antioxidants.
  • Limits alcohol and diet soda.  Limiting alcohol consumption (< 1 drink/day for women and < 2 drinks/day for men) is recommended for heart health . While the health verdict is still out on diet soda, consuming less of it may be a good idea.
  • Recommends cooking for yourself. Learning how to prepare meals for yourself and your family is tremendously beneficial; it enables you to control the additives in your food, to season food without adding salt, and generally eat less total calories.

What isn't Good about the Diet?

  • Elimination of major food groups. A Paleo dieter can be categorized by what they have removed from their diet; Paleo dieters generally do not eat dairy or grains of any kind, peanuts, lentils, beans, peas and other legumes are eliminated, and added sugars are prohibited.
  • Whole grains.  Whole grains are associated with healthy digestion and metabolism, and a reduced risk of heart disease. Removal of whole grains makes it harder to get your daily recommendation of fiber. 
  • Dairy.  Consumption of dairy products (low fat and fat free) is associated with satiety, bone health, reduced risk of heart disease, diabetes, and hypertension in adults. Removal of this entire food group makes it hard (if not impossible) to get some of the health benefits that dairy provides.
  • Legumes. Beans are high in minerals and fiber without the saturated fat found in some animal proteins. Eating beans may reduce blood cholesterol, a leading cause of heart disease. Adding beans to your diet may help keep you feeling full longer. Removal of legumes will make it harder to get the recommended daily fiber intake, as well as providing a vegetarian protein option.
  • Starchy vegetables.  No more crunchy carrots for a snack. No more corn on the cob at a cook-out. No more baked potato, soup with potato, or even baked potato chips! Reducing the amount of starchy vegetables may be OK for weight loss, BUT to eliminate completely is hard (if not impossible) over the long-term.
  • Diet can be hard to follow, hard to maintain over time, and very expensive. Imagine a life without a sandwich, ever. No more cereal, rice, bagels, or whole grains. Say goodbye to peanut butter. No more milk, yogurt, cheese, and ice-cream. If you enjoy chili, you are out of luck. And like any eating plan, it can indeed be expensive – especially since Paleo relies so heavily on the produce section and meat counter.
  • Not highly researched/without long term studies /making unsubstantiated health claims. “Loren Cordain, PhD, who literally wrote the book on The Paleo Diet, claims that by eating like our prehistoric ancestors, we’ll be leaner and less likely to get diabetes, heart disease, cancer, and other health problems” . Many of the health claims made in the Paleo diet books are either not supported by research or have not been studied (1, 2).
  • Hard if not impossible to meet RDA of micronutrients.  Research has shown that micronutrient deficiency is high in individuals who are overweight or obese (2/3 of the U.S. population), and it is unlikely (if not impossible) to correct any micronutrient deficit following any food based diet (3).
  • Can have very high consumption of saturated fat with high meat consumption. Meat is consumed in large quantities, often cooked in animal fat of some kind which is very high in saturated fat. Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke (4).

Overall Advice

U.S. News ranks Paleo low for overall diet credibility; not guaranteed weight loss or weight loss maintenance, health claims are unsubstantiated, higher than recommended levels of fat and protein, not adequate in fiber, micronutrients (5).

Any diet plan that is very restrictive, hard to follow, expensive, unbalanced in nutrients and even unpalatable doesn’t seem like a sustainable lifestyle choice… My advice is: take the good ideas from Paleo, and modify to fit into a well-balanced, healthy, happy, and enjoyable eating plan!

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…

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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

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

Pass the Pineapple

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Pass the pineapple! Not only is pineapple a delicious way to get vitamin C and manganese, pineapple provides bromelain which reduces harmful inflammation.  Whether you are looking for a well-balanced smoothie, or a guilt-free cocktail, pineapple is the perfect ingredient to use.  

B. Komplete Tropical Green Smoothie

  • 1/2 cup chopped pineapple
  • 1 ripe banana
  • 1 handful fresh spinach
  • 1 scoop vanilla protein powder
  • 1 tablespoon ground flaxseed
  • 1/2 plain yogurt (I like Greek)
  • 1/2 – 3/4 cup water (per your consistency preference)

Blend and enjoy!