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6 Solutions for Office Productivity

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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.  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 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?  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!

Corporate Wellness

Why a Corporate Wellness Program Will Work for Your Company

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The success of any company depends on its people. And the ability of your workforce to perform at a high level consistently is supported by a positive workplace environment.  The B.Komplete Corporate Wellness Programs drive positivity, inclusion, and solutions for each company we work with.  The introduction of our Wellness Program has been successful and our results are beneficial for both the employee and the employer. Our Wellness Program takes a holistic approach to wellness, and focuses on the physical, mental and emotional well-being of the employees we service.

What is a Corporate Wellness Program?

Wellness is no longer a consideration solely for the self-funded company, but instead the solution sought out by all businesses, self-funded and fully insured.  As defined by the Center for Disease Control “workplace health programs are a coordinated and comprehensive set of health promotion and protection strategies implemented at the worksite that include programs, policies, benefits, environmental supports, and links to the surrounding community, designed to encourage the health and safety of all employees.”  A diverse range of benefits are offered under the label “workplace wellness,” from multi-component programs to single interventions, and benefits can be offered by employers directly, through a vendor, group health plans, or a combination of both.  It is no secret that health care costs have ranked among the top concerns of employers for more than the last decade. There is good reason for this concern – health care costs have outpaced inflation for years, and employers often bear the brunt of these costs.  Read more about on blog on “How to Select the Best Corporate Wellness Program for Your Company.”

If led and monitored correctly, a wellness program can not only save your company money, but can turn into an educational, social, and supportive addition to the workplace environment and culture.

The Top 5 Reasons Corporate Wellness Will Work For Your Company

  1. Driving Sustainable Behavior Change: Unhealthy behaviors lead to health risks and conditions, which ultimately leads to increased health care costs. A well-done, on-going corporate wellness program will identify unhealthy behaviors and help the group and individuals adopt and improve their behaviors and actions.  There will be follow-up, goal setting, customized solutions, and coaching along the way. 
  2. Reduction of Health Care Costs: One of the biggest reasons for a corporate wellness program is the reduction of health care costs. This does depend on the effectiveness of the program, and if done right, the savings from the participation in the program will be much greater than the actual cost of the program. A positive ROI (return on investment) means a far more productive and much happier workplace.
  3. Increased Worker Productivity: Poor Productivity at work, also known as “presenteeism,” means being at work physically, but not working efficiently. Interestingly, the cost of presenteeism is much higher than absenteeism. From numerous smoking breaks to distraction about health concerns, poor employee productivity has a negative impact on the business productivity and workplace culture. A well-done corporate wellness program can focus on improving this metric. 
  4. Improve Employee Retention: For businesses to thrive in today’s economy, finding and retaining the best employees is important. Benefits play a large role in employee retention, and employees want benefits personalized to their needs.  The cost of losing an employee can be high; Some studies (such as SHRM) predict that every time a business replaces a salaried employee, it costs 6 to 9 months’ salary on average. For a manager making $40,000 a year, that’s $20,000 to $30,000 in recruiting and training expenses.  Many employees love their corporate wellness programs and teams leading the events.  An excellent benefit to provide for your workforce are having ongoing wellness events – cooking demonstrationsoffice yogachair massagecoaching and more. 
  5. Improving Workplace Culture: Holistic wellness programs that inspire mindfulness, stress management, health and vitality in the participants yields a happy group of people – thus corporate culture will be improved.  When employers truly value their workforce, they acknowledge the importance of physical, mental and emotional health. A corporate wellness program should offer a variety of solutions to best meet the needs of each employee population, and inspire improvements in workplace culture.   

Whichever reason speaks to you – from reducing healthcare costs to improving company morale, the benefits of a wellness program are countless.  Here at B.Komplete we focus strongly on meeting and exceeding the needs of our Clients, and driving healthy and sustainable improvements in the employee population.  For more on corporate wellness please visit information about our programs. To schedule a complimentary consultation call to discuss a corporate wellness program for your group, please email us at info@bkomplete.com.

Corporate Wellness

Exercise Can Benefit Your Workday – and How to Fit it in

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Have you ever thought about how long you sit throughout the work day? If you are like most Americans with sedentary jobs, that doesn’t expose you to enough movement throughout the day. Ever since the increase in the body weight of our nation, health professionals have been promoting more nutritious eating habits and physical activity as the keys to a healthy body weight and reduced risk of disease. Although eating healthfully and exercising is the right way to live, it’s not that simple for everyone to fit it in, every day. 

The Problem

A recent study conducted by Dr. William Tigbe from the Warwick Medical School and the University of Warwick found evidence that office or sedentary jobs are detrimental to cardiovascular health.  This research showed that waist circumference increased by 2 centimeters, with the risk of heart diseases increasing by 0.2% for each additional hour spent a day sitting after 5 hours.  Lack of movement can slowly creep up on us, and put us at increased risk for negative health outcomes.

We all know that exercise and movement are important for helping to reduce our risk of heart disease. Studies show that spending 7 hours a day on your feet or walking 7 miles a day is ideal for safeguarding against cardiovascular issues and maintaining a healthy weight.  But in reality, few of us have time for that.

Prolonged sitting can negatively affect the body’s metabolic function, causing an array of problems besides chronic diseases.  Inactivity can result in brain fog, muscle degeneration, leg disorders (poor blood circulation), soft bones, and of course weight gain. Marc Hamilton, a professor of inactivity physiology at Pennington Biomedical Research Center in Baton Rouge, LA noted that even the smallest contractile movements throughout the day are important for good health.

How Can Physical Activity Benefit Your Work-day - and How Can You Fit it in?

Well, to start you will feel better when you move more.  Exercise releases our “feel good” hormones; Endorphins, Serotonin, and more. Endorphins interact with the receptors in your brain that reduce your perception of pain.  Endorphins trigger a positive feeling in the body, like that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.  Serotonin is our primary “happy hormone” and contributes to our feelings of happiness, wellness, and contentment.  Serotonin is used to transmit messages between nerve cells, it is thought to be active in constricting smooth muscle. As the precursor for melatonin, it helps regulate the body’s sleep-wake cycles and the internal clock.

Exercise improves your cognition!  This applies to those of us experiencing brain fog: exercise changes the brain in ways that protect memory and thinking skills.  A study at the University of British Columbia, discovered an increase in size of the area of the brain involved with learning and verbal memory as result from regular aerobic exercise. Exercise helps memory and thinking through both direct and indirect means. The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.  Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment. 

So, how do you manage to squeeze in physical activity throughout the workday?

Tips to help everyone fit activity into a busy lifestyle:

Stand/Walk/Bike to work. This may not work for everyone, but if you commute via public transportation, avoid finding a seat. If you work close enough to walk or bike, try to incorporate that into your commute a couple of days a week to start.  Even if you can’t walk/bike to work, what about on the way home?  Bring a pair of work-out clothes/shoes to keep in your office.  

Fitness breaks. Instead of taking a coffee break or during lunch, incorporate a few laps on your way to or from the break-room, take the stairs whenever possible, enjoy the nice weather with a brisk walk after finishing your lunch.

Stand while at work. Whenever you see an opportunity to get out of that computer chair, take it! Stand while talking on the phone, walk to your coworker’s desk rather than emailing or calling, invest in a standing desk, or a tool to raise your computer at your desk, if possible.

Schedule “walking meetings”.  Rather than meeting in the board-room – meet at the door and take a walking meeting!  The movement will help get your blood flowing, and you may come up with ideas more quickly/solve problems more easily.  

Keep workout gear at your desk. A couple resistant bands or small weights can be simple ways to include strength training while on a conference call or between meetings.  Check out our favorite desk exercises.  

Plan for business trips: Investigate the hotel you will be staying in and if it includes a fitness room or pool. Instead of sitting and waiting for your delayed flight to show up, go for a walk around the terminal.  Always pack sneakers!  

Involve your coworkers: It is much easier to stick to a regimen if you have others involved in the activity as well. Talk to your colleagues and form a fitness group. You could plan 10-15 min walks around the building with them, and walking meetings.  If you have a competitive office environment, what about a walking or activity challenge?  Contact us at info@bkomplete.com to learn about our custom wellness challenges.  

Even small changes (200 more steps per day) can ladder up to long term health benefits. Need a little more inspiration?  Check out Dave’s Story.  By adding movement into your day, you will have more energy, possible weight loss from burning more calories, and improvement in your body’s metabolic functions. So, what are you waiting for? Go talk to your coworker from across the building, and schedule your first walking meeting!

Check out how B.Komplete can provide office exercise solutions for your company
Corporate Wellness

How to Select the Best Corporate Wellness Program for Your Company

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When a company has healthy and happy employees, the company will reap the rewards. A correctly designed and implemented wellness program can improve employee health, productivity, morale and manage stress. Wellness programs guide employees to make thoughtful and healthful choices that ultimately reduce employer health care costs, employee presenteeism and absenteeism. The costs of implementing a wellness program are minimal compared to the benefits.

What is Corporate or Worksite Wellness?

Wellness is no longer a consideration solely for the self-funded company, but instead the solution sought out by all businesses, self-funded and fully insured.  As defined by the Centers for Disease Control, “workplace health programs are a coordinated and comprehensive set of health promotion and protection strategies implemented at the worksite that include programs, policies, benefits, environmental supports, and links to the surrounding community, designed to encourage the health and safety of all employees (1).”  A diverse range of benefits are offered under the label “workplace wellness,” from multi-component programs to single interventions, and benefits can be offered by employers directly, through a vendor, group health plans, or a combination of both.

It is no secret that health care costs have ranked among the top concerns of employers for more than the last decade. There is good reason for this concern – health care costs have outpaced inflation for years, and employers often bear the brunt of these costs (2). 

Lifestyle Choices Cost Employers Money:
  • 8% of U.S. adult’s smoke (3). The total economic cost of smoking is more than $300 billion a year, including nearly $170 billion in direct medical care for adults and more than $156 billion in lost productivity due to premature death and exposure to secondhand smoke (4).  The CDC estimates that companies spend an average of $3,856 per smoker per year in direct medical costs and lost productivity (5). 
  • Presenteeism, the act of attending work while sick, costs employers more money than absenteeism.  The total cost of presenteeism for US employers continues to increase, and estimates for current losses range from $150 to $250 billion annually (6). 
  • Nearly 50% of all employees suffer from moderate to severe stress while on the job, according to a recent survey. And 66% of employees report that they have difficulty focusing on tasks at work due to stress. Stress is estimated to cost US businesses up to $300 billion a year (7).   
  • A study in the American Journal of Health Promotion found that, on average, a morbidly obese employee costs an employer over $4,000 more per year in health care/related costs than an employee who is of healthy weight. The study also revealed that obese individuals who had co-morbidities such as high blood pressure, diabetes, and high cholesterol incurred more costs than obese workers without these conditions (8).
Types of Corporate/Worksite Wellness programs

According to a RAND employer survey, “approximately half of U.S. employers offer wellness promotion initiatives, and larger employers are more likely to have more complex wellness programs. Programs often include wellness screening activities to identify health risks and interventions to reduce risks and promote healthy lifestyles. Most employers (72% of those offering a wellness program) characterize their wellness programs as a combination of screening activities and interventions. Wellness benefits can be offered by employers or a vendor to all employees or through their group health plans to plan members (9).”

  • Awareness-oriented wellness programs provide information and resources to help employees learn about healthful lifestyle choices. These programs provide education and awareness, not actual activity or behavior change guidance.  They tend to be most effective with already health-conscious individuals, and generally do not significantly reduce health care costs.
  • Activity-oriented wellness programs combine awareness with participation in healthy activities. Examples include walking programs, weight-loss challenges, and discounted/free gym memberships.  Generally offering some type of participation incentive.  These programs usually lead to health care savings, and could take three or more years to realize a positive return on investment. 
  • Results-oriented wellness programs focus on measurable outcomes and behavior changes achieved through program. These programs also include components of awareness and activity-based programs.  If paired with strong incentives, these programs have the ability to produce significant return on investment through a decrease in absenteeism and workers’ compensation incidents (10).

How to Select the Best Program
for Your Company

Step 1:  Conduct an Anonymous Employee Interest Survey

This is an opportunity to learn which health and wellness topics your employees are interested in.  This is a great way to get employee feedback on pre-existing wellness initiatives and ideas for future programs.  Consider that employee health needs information may be already available through other sources, such as HRAs or medical claims data, and the employee survey may not need to address those type of questions (11).

Step 2: Outline Your Wellness Vision and Expectations. 

What type of philosophy are you looking for in a wellness partner? What type of experiences in wellness are you looking for?  Often, employers succeed when their wellness vendor shares a similar mission and vision with them (12).  Prior to researching potential vendors, outline your own company’s objectives on health and wellness.  Ideally, you’ll want to enlist the help of a vendor that has experience helping similar businesses in your industry.  Reach out to your Health Insurance Carrier, Broker and/or relevant Business Associations to learn about the vendors they work with and why.

Step 3: Select a Vendor/s.  

What do you need most from a wellness vendor? Are you looking for a partner with the most innovative programs or up-to-date technology? Or is it more important to team up with an experienced vendor who has an excellent reputation with current clients? Are there specific degrees and backgrounds that your company expects from the vendor’s staff (12)?

  • Does the vendor offer in-person or virtual services or both?  This is highly important if your employees aren’t all in the same location. 
  • Does the vendor provide a full service wellness program or a la carte offerings or both?  Keep in mind that the customer service aspect will vary greatly from vendor to vendor.  Decide if the vendor should do everything necessary to get the program up and running and then let you take it from there — or whether you will need a significant amount of hands-on follow up from the vendor before, during and after the program roll-out. Vendors with superior customer service should be able to not only solve problems, but also anticipate and prevent future issues (12).
  • HIPPA Guidelines.  As outlined by the U.S. Department of Health and Human Services “Where a workplace wellness program is offered as part of a group health plan, the individually identifiable health information collected from or created about participants in the wellness program is personal health information and protected by the HIPAA Rules.”  It is important to note that, “where a workplace wellness program is offered by an employer directly and not as part of a group health plan, the health information that is collected from employees by the employer is not protected by the HIPAA Rules.  However, other Federal or state laws may apply and regulate the collection and/or use of the information (13).”  Regardless of which way your wellness program is set-up, it is essential to maintain the utmost confidentiality of any personal health information for anyone involved – your vendor should support this regulation. 
  • Does the vendor provide innovative solutions?  Not all employee groups are going to be impressed by a power-point presentation during a lunch & learn.  Does the vendor offer different services and solutions for groups? Certain groups may benefit more from seminars, while other groups may prefer workshops and/or demonstrations.  Does the vendor offer solutions for remote employees?  Innovation in worksite-wellness is diversifying, with programs focusing on mental-health, healthy office spaces, providing work-place access to healthcare, and more (14). 
  • Will the vendor customize programs to meet the specific needs of your employees?  Companies vary greatly in their background, culture, environment, and employee population.  Your wellness vendor/s should seek to understand your company, and from that information develop a customized approach that will best meet the needs of your company.  Best-in-class programs are designed to benefit the company as a whole, and within it, each employee. 
  • How does the vendor measure participant satisfaction?  To ensure that your employees are enjoying your worksite wellness program the vendor should be tracking and measuring participant satisfaction.  This can be accomplished with simple surveys following events.  Your vendor should report the survey results to you in a timely fashion, and be able to adapt and modify future programs based on the employee feedback. 
Step 4: Determine your need for Program Support. 
  • Does the program provide marketing and PR support?  When you launch or reintroduce your wellness program its crucial for your employees to know about it. You may ask yourself, “How should I inform them about our program?” This is where the creativity and thoughtful promotion from the vendor come into play. Do they provide online marketing? Do they provide promotional materials such as flyers and brochures? Do they offer email marketing services?  Your vendor should be able to offer you savvy marketing options that will inform and spark interest in your employees. Vendors who provide excellent marketing and PR support can take this work off of your plate.
  • Does the program provide scheduling advice?  One way of getting positive feedback and outcomes is by having frequently scheduled events and activities within your wellness program. Does your vendor work with you to determine the best timing and frequency for events?  Do they outline your up-and-coming event in a simple format?  Consistency is key. Consistency allows for progress to be monitored and accurate results on changes in employee participation and, most importantly, changes in their health.
  • Does the program have a wellness portal and/or social media presence?  Wellness Portals can provide access for employees to register for events (bio-metric screening), join challenges (walking and/or weight loss) and keep track of their wellness points (incentive management).  Does your vendor offer a wellness portal, and if so, is it simple to use?  Social Media is becoming the go-to for wellness awareness. Platforms like Facebook, Instagram, and LinkedIn have created an open opportunity for wellness vendors to showcase who they are, and what they can offer. Your employees will appreciate having this information to reference, which they can access easily at any time. Your employees will appreciate having the option of multiple online resources from your wellness vendor.
  • Does the program provide mobile options?  According to new research from the Pew Research Center’s Internet & American Life Project, 68% of Americans own a smartphone (17) Consumers rely on mobile options to communicate, go online, and access and share information.  It’s a natural fit for your employees to be able to access information from your wellness vendor, when they are using their mobile device. 
Step 5: Determine the Programs’ Practicality and Accessibility for Your Employees
  • Does your program provide diverse offerings?  Diversity is key in capturing maximum employee participation. Your wellness program needs to be accessible, relatable, and appealing to your employees. Does the vendor offer services that cover many aspects of health and wellness such as nutrition education and disease management, stress reduction, physical fitness, and smoking cessation? Can your vendor customize your events based on your corporate culture and your employees’ needs? The ability to pick from a wide array of services will ensure your employees truly benefit from and fully enjoy your wellness program.
  • Does your program address all aspects of wellness?  Wellness is more than physical health; wellness encompasses social, occupational, and intellectual aspects as well.  Consumers are becoming more curious about additional ways to live a healthy life (18). Is your vendor current and providing a holistic wellness approach with a variety of related topics? Does your vendor offer solutions for your employees with programs encompassing positivity, mindfulness, relaxation and self-care? To be successful, wellness programs must be comprehensive, tailored to the population, creatively marketed, and embraced by top management (19).

The Harvard Business Review has found that great corporate wellness programs make an impact by, “managing to shift people’s relationship with health from one where health is something thought about and ‘practiced’ annually at the doctor’s office, to one where health is practiced daily through small lifestyle habits (20).” Employee wellness has shifted from a “nice-to-have” to a “must-have” for companies whose focus is on attracting and retaining top talent. As you want your employees to invest in your company by providing their best work, the company in turn must be willing to invest in their people with programs that will help them to lead healthy and happy lives.

If you are interested in learning more about a best-in-class corporate wellness vendor that is rated 99% in customer satisfaction, please contact B.Komplete for your free corporate wellness consultation at info@bkomplete.com and for more information please visit information about our programs.

  1.  http://www.cdc.gov/workplacehealthpromotion/pdfs/Workplace_Health_Program_Definition_and_Description.pdf
  2. https://www.manning-napier.com/Portals/0/documents/insights/white-papers/why-wellness-matters.pdf
  3. http://www.cdc.gov/tobacco/data_statistics/fact_sheets/adult_data/cig_smoking/
  4. http://www.cdc.gov/tobacco/data_statistics/fact_sheets/fast_facts/
  5. http://www.acsworkplacesolutions.com/documents/WBGHIssueBriefonSmokingCessation.pdf
  6. http://www.businessknowhow.com/manage/presenteeism.htm
  7. http://www.businessnewsdaily.com/2267-workplace-stress-health-epidemic-perventable-employee-assistance-programs.html#sthash.9y0Ncoww.dpuf
  8. http://ajhpcontents.org/doi/abs/10.4278/ajhp.120905-QUAN-428
  9. https://www.dol.gov/ebsa/pdf/workplacewellnessstudyfinal.pdf
  10. http://www.rsellers.com/images/Results-Oriented%20Wellness%20Programs.pdf
  11. http://www.cdc.gov/nccdphp/dnpao/hwi/programdesign/employee_surveys.htm
  12. http://www.hrbenefitsalert.com/7-questions-answer-before-picking-wellness-vendor/
  13. http://www.hhs.gov/ocr/privacy/hipaa/understanding/coveredentities/wellness/index.html
  14. http://www.guidespark.com/blog/trends-next-generation-employee-wellness-programs/
  15. http://fortune.com/2015/04/13/corporate-wellness/
  16. http://wellnessproposals.com/guide-to-worksite-wellness-programs/market-the-wellness-program/
  17. http://www.pcworld.com/article/2999631/phones/pew-survey-shows-68-percent-of-americans-now-own-a-smartphone.html
  18. http://www.huffingtonpost.com/alisha-bhagat/a-little-is-a-lot-health-and-wellness-trends-2016_b_9393638.html
  19. https://www.cdc.gov/pcd/issues/2012/12_0092.htm
  20. https://hbr.org/2014/03/what-great-corporate-wellness-programs-do
  21. https://www.americanexpress.com/us/small-business/openforum/articles/crazy-corporate-wellness-programs-that-work/
  22. http://www.uswwa.org/files/2010/11/WellnessReport.pdf
Corporate Wellness

How to Avoid a “Food Coma” After Lunch

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So you’ve had a busy morning and it’s time for lunch. For many people, work lunches involve buying food from the company cafeteria, or heading out to one of the many eateries that cater to the workweek lunch crowd. Taking your full lunch break is a great way to decompress and prepare for the work in the afternoon (see our blog on how to do the business lunch healthfully), but there is one outcome every productive worker wants to avoid: the food coma.

The “Food Coma” which is so ubiquitous it was added to the Oxford Dictionaries Online in 2014, is that feeling of sleepiness that overtakes people after a big meal. You may know it by a different name like “the itis,” or “after dinner dip,” but you probably haven’t heard of the technical term: “postprandial somnolence.”  We most commonly think of it happening after big holiday meals (like Thanksgiving) but a food coma after lunch can ruin afternoon productivity. So how can we all prevent the food coma…

Don’t go too big. 

A study in young men tested whether a low or high calorie lunch would have a greater impact on sleepiness during a monotonous drive (don’t worry, the drive was in a simulator). Researchers found that the larger meal caused a much greater lull in attentiveness and trend toward greater sleepiness compared to the smaller meal.

TipPack your lunch the night before, or make sure to exercise your ordering skills at a restaurant to ensure your meal is less calorie dense. Use the Healthy Dining Finder to locate a restaurant with healthy options near you, or check out some of B. Komplete’s healthy ordering tips for business lunches.

Keep those carbohydrates complex. 

One theory for feeling sleepy after meals has to do with the amount and types of carbohydrates we eat. There is evidence that eating easily digestible simple carbohydrates (like white flour and sugary desserts) causes sleepiness by increasing blood sugar and subsequent insulin production. That increase in insulin production happens concurrently with increases in hormones like melatonin which causes sleepiness, and inhibition of orexin neurons which help maintain wakefulness. Multiple studies show greater sleepiness and earlier onset of sleep with meals higher refined and total carbohydrate. 

TipTry to keep your post-meal surge in blood sugar slow and controlled by choosing healthy, complex forms of carbohydrates like whole grains. Also be sure to include plenty of fruits and vegetables that add healthy fiber and slow the digestion of carbohydrate in the gut.

Avoid high fat meals. 

A study done in over 700 Australian men found that those who ate diets higher in fat reported experiencing greater daytime sleepiness than those with lower fat intake.  

TipKeep your lunch light on the grease! Heavier, fatty foods like pizza and burgers might just exacerbate your post-meal lull. Also consider the type of fat you eat. Typical fast food often contains lots of saturated fat, the fat we typically consider less healthy. Instead, choose foods full of healthy unsaturated fats like guacamole, or a salad with a vinegar and olive oil, nuts and seeds.  

Get a good night’s sleep.

The experience of a “afternoon dip” doesn’t have everything to do with your meal. At least some of this post-lunch sleepiness is due to natural fluctuations of your circadian rhythm which can be exacerbated by the content of your meals. However, another major factor for your desire for an afternoon nap? Sleep debt. According to the CDC, 1 in 3 Americans is sleep-deprived and you’re much less likely to feel energized after lunch if you didn’t get enough sleep the previous night. Poor sleep is also associated with poor food choices, which can exacerbate the food coma, creating a vicious cycle…  

TipSet an alarm not just for the morning, but for bedtime and hold yourself to it! Ensuring you get enough sleep will not only help you stake wakeful throughout the workday, but will also help you make healthy food choices at lunch!

It might feel great to take a nap after a satisfying meal, but this isn’t an option when you’re busy at work. Prioritizing healthy, light lunches and adequate sleep at nighttime can help you maintain your productivity and prevent the dreaded food coma.

However, if you’re like many Americans, you have a hectic work day and prioritizing healthful behaviors can be difficult. Check out B.Komplete’s post on how to maintain a healthy lifestyle with a busy schedule!

Corporate Wellness

The Untapped Power – Mindfulness Meditation

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Let’s rewind to 2014 for a moment. B.Komplete was just getting started and I was just beginning to develop the wellness programs you see from us today.  While researching comprehensive wellness programs, one of the keys to well-being that I discovered was the power of mindfulness and meditation. Well-being is far more than physical health – mental and emotional health are also vital to overall wellness. With this in mind, myself and my team developed a variety of stress reduction tools to guide anyone to a healthier mindset. B.Komplete now offers life coaching, yoga, meditation, chair massage, acupuncture, stress reduction stations, stress reduction seminars, workshops, and stress reduction challenges.

Fast forward to 2017 when I had been away from the “front lines” for a bit too long, and knew that I had to get out there.  I decided it made sense for me to personally teach one of our stress reduction workshops. At this point I was practicing yoga frequently and had learned a little bit about meditation and how to use it. However, I had never really focused on becoming mindful myself, and I had definitely never committed to doing so on a consistent basis. I am a firm believer that in order to be the most effective teacher you can be, you must have personal experience with the subject matter. I wanted to experience the power of mindfulness and meditation for myself, and be able to share my experience with others. Here’s a little bit more about my journey to unlock my power through mindfulness meditation…

Life Before Mindfulness Meditation

Life before mindfulness meditation…

I have been a high stress person throughout my entire life. Stress has always been a major factor in my life, and probably always will be. Soon after starting graduate school I noticed I was losing large clumps of hair. I was obviously alarmed, and saw my doctor. The doctor told me, “you need to chill out a little bit, don’t let the school kill you.” Like I said, stress was a major factor for me. I noticed other physical changes in my body during periods of great stress. My body weight would fluctuate, my jaw would be sore from grinding my teeth, I had dark circles under my eyes. I could tell my body was not happy with the way I was handling stress.

 

How My Journey Began

I started with a 30 day mindfulness meditation practice. I practiced between 5 and 8 minutes daily and it was perfect. I found that it was really helpful to practice first thing in the morning, before starting work.

The changes I experienced during the first 30 days…

First of all, I gained an awareness that I had not been very mindful at all before starting this practice. As I made my way through the first 30 days I grew a whole new view of the world around me. I appreciated the nature, the scenery, and the leaves on the trees so much more. My world became much more vivid, more beautiful, and more inspirational, as I became more mindful.

My overall impression of my mindfulness and meditation practice…

It blew my mind! It totally changed my life by expanding my horizons and changing the way I perceived the world. I started noticing I was able to handle my stress in a much healthier way and had this new, positive outlook on life. I was more capable of handling stressful situations. As soon as I started my practice, I developed resiliency. When life tried to knock me down, I came back stronger and more focused. I started to notice my reactions changing. When difficult situations presented themselves I resorted to my practice.

The specific factors that helped me gain the full potential of my practice…

Developing a personal mantra was incredibly beneficial to me. In times when stress was mounting inside me, I came back to my breath and my mantra. The mantra drew me back to the present moment and brought me clarity and focus. I could feel the anger, frustration, stress, and other negative emotions dissipate as I focused myself on the present moment using my mantra. The way I see a mantra, is as a tool to change your mindset. I developed my mantra to help motivate me professionally by using words I connected deeply with to create a phrase I knew would help me get my mind back on the right track.

As a business professional, mindfulness helps me work.

Mindfulness has greatly benefited me from a professional standpoint. When business gets overwhelming, I take a step back and focus on what is going on right now. Mindfulness makes the tough stuff easier to handle. One thing I have struggled with in the past is focusing too much on the future. I would start to think about everything I had on my to do list and it became cumbersome. Mindfulness has helped me take a step back. I take things day by day now. I focus on what needs to be accomplished each day, and I do it. This has made my life so much more manageable. I find much more happiness and excitement in my day to day work now that I concentrate on one day instead of worrying about the next 3 months!

Recommended Tools to Get Started with Mindfulness and Meditation.

The Center for Wellness at Harvard University has great resources from guided meditations to mindfulness tools. When I was first starting my practice I used online, guided meditations.

B.Komplete offers a wide variety of stress reduction programs. If you are interested in personally benefiting from a mindfulness and meditation practice, and would like to share this gift with your office group, contact us at info@bkomplete.com for additional information and to schedule our stress reduction events. 

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.