Nutrition and Food

Interview- The Power of Positivity

Posted on

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

Interview – Her Motivational Moment

Posted on

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.