Nutrition and Food

What Foods to Eat in the Winter

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Winter means colder temperatures and less hours of daylight. With more time spent inside and little exposure to sunlight, it can become a challenge to stay happy and energized. Because of this, it is crucial to stay focused on the nutrition choices that work for you during this time of the year. Seasonal Affective Disorder (SAD), a type of depression with seasonal patterns, is very common during the cold months of winter. Changes in mood, energy, focus, appetite, and sleep are normal and expected with this kind of disorder. There are many different ways that you can stay on top of your health and prevent symptoms of SAD. Staying active, eating healthy winter foods, and managing your stress are great places to start.

To stay happy, healthy, and energized incorporate these winter foods into your day:

Sweet Potatoes are a great source of Vitamin A, beta-carotene, potassium, fiber. They are also packed with antioxidants. With their sweet taste and bright orange color, adding them to your meal can be fun. Also, they work well in a lot of different recipes. Whether you choose to bake, roast, or mash them, sweet potatoes are a great food to eat to keep you full and energized! Check out more recipe ideas here.

Brussel Sprouts are “tiny cabbages” and have a wide variety of health benefits.  When prepared with herbs, spices and some healthy oil, they taste really yummy! Brussels are full of fiber, as well as contain high levels of cancer-fighting antioxidants that can protect your DNA from oxidative damage. Try tossing them in some olive or avocado oil and roasting until lightly browned. Add some herbs like oregano, cumin, or smoked paprika.  Toss with a pinch of salt and pepper, and enjoy! For other Brussel sprout recipe ideas, click here.

Salmon contains tryptophan which is an amino-acid that is a precursor for serotonin, a neurotransmitter that is associated with positive mood regulation. Salmon also contains large amounts of omega-3 fatty acids which have been shown in some studies to help regulate depression. The fat in salmon is heart healthy and helps to reduce harmful inflammation.  Salmon can be baked, broiled, or grilled. Add your favorite marinade or season with citrus like lemon, lime and orange, and enjoy!  Check out this link for more salmon recipe ideas.

Winter Squash is full of Vitamin A and carotenoids, which have been shown to promote healthy skin as well as benefit heart health and immunity. Also rich in fiber and potassium, winter squash is a great option for many! Try all different varieties: Acorn, butternut, kabocha, and delicate squash! To learn more about squash varities, check out Epicurious, and for some yummy winter squash recipes, click here.

Clementines are vitamin C and fiber-packed tiny fruits.  This sweet and tart delights are great snacks for just about anywhere, anytime. Full of calcium, magnesium, phosphorous, and potassium, clementines are easy to pack and delicious to eat, Whether you’re peeling one for your morning snack or throwing them into your salad for lunch, clementines are the perfect addition to your day!  For delicious recipe inspiration, check out Saveur

Staying happy and healthy can sometimes be a challenge. Life is crazy, and there are always things to be worrying about and stressing over. Take small steps daily to keep your mind at ease and your body strong and energized. Enjoy these winter foods for your mood and overall vitality.  Your health and well-being are important to all of us here at B.Komplete!  Contact us at info@bkomplete.com to book one of our Registered Dietitian Nutritionists to help you come up with the health and wellness strategies that work, for you.  

Exercise

Interview – Your Time is Now

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B.Komplete had the opportunity to speak with Dave, who is a professional in the food industry.  Dave is happily married with two children.  Like many of us, Dave started gaining weight in his 30’s, and found himself in a state he didn’t feel great about.  And, then Dave made a change.  Read on to learn what worked for him – which may also work for you.  

When you first decided to make changes in your life, what was the first thing you did?
  • I realized I was not in the shape that I wanted to be in. It was obvious I wasn’t active enough and I knew I probably wasn’t eating the best. I wanted to start by focusing on my eating habits. To do this, I just started to keep track of what I was eating each day.
How did you begin the physical process of changing your life?
  • At first, I thought about how I could keep track of what I was eating. I knew I could keep notes or create an excel spreadsheet. Then I thought to myself, there has to be an easier way to do this, especially with all of the new technology now a days. So, I started to look into different apps. I searched “weight loss” and found My Fitness Pal and Lose It.  My Fitness Pal  appeared to have a focus on exercise and that’s not what I wanted at this point. I chose to use Lose It because I could budget the amount of calories I was allotted each day in order to hit my goal weight.  
What goals did you set for yourself?
  • I knew I wanted to lose weight. At the beginning, I was at my heaviest of 255 lbs and I wanted to get down to a healthier weight. I set a goal to get down to 215 lbs. Lose It actually helped me to hit my end goal by giving me mini goals each week. By that I mean, each week I was allotted a set number of calories in order to lose 2 lbs per week.
Were there any obstacles you faced during the process of change? How did you manage to stay healthy at work?
  • One Thursday or Friday evening, I wanted to enjoy a glass of wine with my wife after work but I didn’t have enough calories left to do so. That’s when it hit me. If I did enough physical activity, I could burn off enough calories to be able to enjoy my wine. This became important to me to work out so I could enjoy things and still maintain my calorie goals. Also, it helped me to feel better about myself.
  • With a long commute to work each day and a busy schedule, it’s hard to find time to fit in exercise. It helped for me to schedule it into my day and make it a priority. I started to go to the gym before work in the morning. I remember one of the first mornings my alarm went off and I said “if I don’t get up now, I’m never going to do this.” So, I got up and have been doing it ever since. On the days I have an early meeting and can’t go to the gym beforehand, I have to defend my time, meaning even if I can’t do my usual hour or so workout and only have time for 20 minutes of cardio, I do it.
  • Food wise, at work I started to make substitutes in my lunches. By tracking what I ate, I saw what wasn’t good for me and what I could replace it with. For instance, I now eat baked Lays chips instead of regular potato chips. Also, I’m a big fan of soups. I used to eat jambalaya and seafood bisque’s which are high in fat and sodium. Now, I found one that is much healthier and still tastes great.  
 What resources did/do you use to help keep you going?
  • Like I said, the app Lose It  works well for me to track what I eat. I can also use it to track my exercises. There was one saying that my previous manager used to say that has stuck with me, that was: “what gets measured, gets done.” I think of that when I track what I eat and when I exercise. It helps you see or “measure” what you are doing and it keeps me accountable to “get it done” or meet my daily calorie allowance and fit in daily exercise.
  • You have to find something that works for you. When I started to get into exercising, I was never a fan of running but it is now something that I enjoy and helps me. I started running shorter distances, maybe a mile or two. Now, I have ran numerous races from 5K, 10K, to a half marathon.
Have your changes impacted your kids or family at all? if so, how?
  • My children are 5 & 2 so they are in their cute years. They actually helped to inspire me to want to change. I saw a picture of myself and one of my children and it didn’t look like me next to this cute kid.
  • Now that I’ve made my changes and stick to a healthy lifestyle, it sets a good example for them. They’ve come to my races and cheer me on from the sides. My older child even does “races” in the backyard where he just runs around for a little. It’s good for them to see the importance of healthy eating and regular exercise. Hopefully, down the road they will understand that from watching me.
What advice would you give your kids in the future on the importance of health, physical activity, and eating healthy?
  • I would say you have to make it a priority. You need to stay consistent, even if you can’t fit in a full workout one day, do what you can. You are still doing something and staying active. Also, find something you enjoy and are comfortable with. If you enjoy it, it will be easier to make it a priority in your daily life. It helps to track everything. You see what you are doing right and what you can improve on.
What are you most proud of?
  • After I lost all the weight, I went back to the doctors and my doctor noticed right away that I lost weight. Also, my biometrics had all improved. It was nice to see that not only on the outside I had improved, but also on the inside.
Dave’s Weight change:
March 2014 – 255 pounds, November 2014 – 200 pounds.
Dave ran his first half marathon in November 2014.

 


B.Educated, B.Inspired, B.Komplete

 

Nutrition and Food

Interview- The Power of Positivity

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

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

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

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

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

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

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

How do you manage to stay healthy at work?

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

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

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

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

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

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

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

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

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

What are you most proud of thus far?

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

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

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

 

B.Educated, B.Inspired, B.Komplete

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

Interview – Her Motivational Moment

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

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

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

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

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

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

What type of goals did you set for yourself?

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

What other changes did you make?

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

Was there anyone in particular who helped motivate you?

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

Were your friends and family supportive of your efforts?

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

What resources do you use to help keep you going?

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

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

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

What are you most proud of?

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

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

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

Nutrition and Food

Memorial Day: Eat Right for Your Life

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

cilantro-lime-shrimp-kebabs

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

 

buffalo-wings

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

 

Santa-Fe-Black-Bean-Salad

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

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