Tag: registered dietitian

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How to Help Employees Cope with Crisis and Prioritize Mental Health

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We are all in crisis (COVID-19) and the challenge to our mental health is overwhelming. In a recent poll, nearly half (45%) of adults in the United States reported that their mental health has been negatively impacted due to worry and stress over the virus. This is a problem because when our stress increases, so does risk of physical and psychological issues. These issues include digestive problems, difficulty sleeping, difficulty concentrating, emotional distress, and triggers to mental health disorders. Under these conditions no one can perform their best.  And when you relate this to your employee population, the challenges to employee well-being are significant.  Poor mental health affects employee productivity, performance, and health. By helping your employees cope with stress and crisis, your business will see more productive, safer, well-adjusted and happier employees.

As a result of the ongoing global health crisis, we are facing an unprecedented surge of mental health problems, including depression, substance abuse, post-traumatic stress disorder, and more. If these mental health issues are not addressed now, this can lead to prolonged suffering with long-lasting impacts. The question is, how can you help your employees cope with crises now and avoid these negative health outcomes in the future?

Encourage your employees

Be there for your employees. Providing guidance for employees during times of crisis is imperative. Focusing on employee wellness will allow you to help employees better cope with crises. Encourage the right behaviors that will lead employees toward better mental, physical, and emotional health. Help your employees with some of the tips below. 

Social Connectivity for Mental Health

Studies show that people who feel more connected to others experience lower rates of anxiety and depression. During times of social distancing, employees may feel more isolated and may struggle to remain social.


If working from home, add virtual group meetings and check-ins. This will keep social ties between coworkers and instill a support system. Encourage video chat lunch breaks or a walking club to remain connected as a work team.  Healthy competition is a great way to keep employees connected – schedule a B.Komplete Online Wellness Challenge to engage your employees across the Country (and the World).

Physical Activity for Mental Health

Now more than ever, it is important to encourage physical activity. Regular physical activity positively impacts the mind and body. The problem is, people are participating in less physical activity as a result of mandated quarantines. Getting active and adding physical activity into your day will bring better energy – better sleep – sharper memory – and more positive feelings. 

Encourage employees to get outdoors on days when the weather is nice.  If working from home, take the time that would be spent on commuting to do something physical, no matter how big or small.

Start an exercise group for employees to share home workouts and tips. This will provide employees a support system to help them stay motivated in their fitness goals. If employees need a little extra support and accountability, video chat walks are the perfect solution. It’s as easy as calling a friend or co-worker during your lunch break or at the end of the work day and getting moving. This is a great way to get active while staying social.

Healthy Eating for Mental Health

When employees eat better and focus on nourishing their bodies, they are better prepared with the energy to take on stressful situations. The nutrients in our food affects how well our mind and body are able to function. It is important to choose a healthy balance of foods to be able to take on the day and cope with stress. One recommendation to aim for is to consume 2, 4-oz servings of oily fish a week for DHA benefits. 

Encourage employees to take lunch breaks and prep meals ahead of time as would normally be done for an in-person work week.  We can help make cooking simple (and delicious)!  Contact us to learn more.

Self Care for Mental Health

Practicing self-care means finding ways to take care of our mental, physical, and emotional health. This can include physical activity, meditation, sleep/rest, journaling, engaging with friends and family, or taking on a new hobby. 

Self-care can be anything really- it just depends on the person and what makes them feel good.  Encourage employees to find the activities they enjoy that benefit them mentally, physically, and emotionally. 

Seeking Professional Guidance

Normalize the practice of reaching out for help and seeking professional help when needed. Talk about the importance of prioritizing mental health and seeking help.

Encourage employees to seek professional counseling or assistance if their mental health is not well. Some resources to turn to for further help include the disaster distress helpline, crisis textline, national suicide prevention lifeline, and resource hotline for substance abuse disorders. Visit mentalhealth.gov for crisis numbers and resources.

Finding Positive Hobbies for Mental Health

With many of us experiencing increased stress, it’s so important to add positive activities into the day.  This can help as a distraction from any negativity and can act as an outlet to release stress. 

These positive activities can include any of the previously mentioned behaviors such as exercise, self-care practices, and socializing. Creative activities can also be incorporated to reduce stress and relax. 

Work-Life Balance for Mental Health

Navigating a work-life balance is a difficult feat in and of itself, but adding the element of working from home, possibly with family in the mix, is a whole new challenge. Consider a more lenient approach to the workday.  Discuss work plans with employees to understand their availability and needs.

Utilize these tips and find an approach that works best for you and your employees. Coping with a crisis is not easy, but you can offer encouragement and be there for your employees so that they can continue to be there for you and your clients.  B.Komplete is here to help.  We are offering all of our wellness services virtually.  Contact us to learn how we can engage your population, reduce employee stress, and ensure connectivity and positivity with your workforce.

Written by Heather Schissler, B.Komplete Office Assistant

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New Year – Even Better Me… Do You Have Your Resolutions Ready?

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A brand-new decade, an even better me?  New Years is usually a time for reflection and optimism for the next year, or even for the next decade – it’s going to be better this time around! Are you someone who takes the opportunity of this proverbial “blank slate” to set one, two, ten… resolutions?  According to Statista, the most common resolution for 2019 was to diet or to eat healthier – not too surprising, right?! A close second place resolution was to exercise more. These were tied for first in 2018 with saving money.  The focus for a healthier year remains on people’s minds. So why does the same thing happen year after year?  January hits and gym are packed!  The diet industry is advertising at a fever pitch.  You see more green juice, detox teas and celebrity-endorsed cleanses.  And what about the exercise equipment/device/gadget that you just MUST buy – immediately?!  By March all of this had dissipated, as well as your motivation.  What gives? Three words for you: unrealistic goal setting.

Let's Get S.M.A.R.T.

When surveyed at the end of 2018, only 4% of individuals said they kept all their resolutions. The other 96% of us can attribute our failed achievement to not having a S.M.A.R.T. goal from the beginning of the year. A S.M.A.R.T. goal is holistic and can “see into your future” to hedge for life challenges and obstacles. For example: “After 4 weeks from today, I want to weigh 6 pounds lighter”. Let’s break down this resolution using the acronym S.M.A.R.T.:

  • Specific: Both 4 weeks and 6 pounds are exact.
  • Measurable: The weight on day one compared to the last day is objective.
  • Attainable: It is recommended to lose between 1-2 pounds a week for sustained loss.
  • Relevant: Starting to lose weight will help me achieve my final health goal
  • Time-bound: Four weeks is a set deadline that can be marked on the calendar.

Micro-Changes

Rome wasn’t built in a day.  And whatever you are working on probably didn’t start yesterday – likely it is something you have been working on/dealing with for quite some time.  Setting small, realistic goals a few weeks at a time will set you up for long-lasting change, just like taking a major project one step at a time. Once you have finalized your S.M.A.R.T. goal it’s time to prepare for the inevitable fall off the horse. This could come in the form of eating a diet of strictly donuts and champagne for a week or skipping your workouts for another week. Do NOT beat yourself up over this, we all go through loss of motivation!  And those donuts probably tasted really good.  Let it go, it is in the past and you are living in the present.  Get right back to your goal and focus on micro-changes. Whether it is going for a 10-minute walk during lunch, or simply always eating 1 green vegetable at dinner, or adding 3 extra glasses of water per day – start super small and slowly build back up.  The faster you get back to what you are working on, the better you will feel, and easier it will be to stay on track.

Who’s Got Your Back?

Asking for support is an underestimated resource.  Our support system can help to motivate us and asking for help also builds stronger relationships. Having nights when you cook healthful meals with your family or friends or recruiting a gym buddy can greatly improve your chances of sticking to a goal. Accountability to someone else can change your mindset from wanting to do something to needing to do something. Tracking your development on social media can be a way to find support in others, even if they are not local and visualize progress along the way. In the case of the S.M.A.R.T. goal mentioned before, taking pictures each week could eventually be compiled into a year’s worth of change!

Live in the Now

What better time to change than now?  Because the truth is, all we have is right now. Motivation comes in waves; change can start in a moment. This means, we can make our resolutions, our S.M.A.R.T. goals, any day.  Change takes work but that doesn’t mean it’s impossible. Just think, you can be a part of the 4% who follow through on making a lifelong change. 

In the words of Confucius, “the man who moves a mountain begins by carrying away small stones.''

Let us know what your S.M.A.R.T. goal is in the comments below.  And for more health and wellness tips follow us on Instagram, Facebook, and LinkedIn.

Blog

Intermittent Fasting- The Power to Help Prevent Cancer?

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We all know someone who has experienced hearing the words, “You have cancer.” According to the CDC, for every 100,000 people, there are 436 new cancer cases and 156 died due to cancer. It is the second leading cause of death in the US. One of every four deaths in the US is due to cancer. What is one of the potential solutions to this growing disease? Let’s discuss – Intermittent Fasting.

Can intermittent fasting be a new way to help prevent this disease? Most of us already know that a balanced and healthy lifestyle is the first step to help prevent cancer.  Activities include frequent exercise, nutritious food choices, keeping a healthy weight, alcohol in moderation and avoiding tobacco. New research suggests that what has been a religious practice, and a very restrictive dieting program, can potentially help prevent and treat this deadly disease.

Continuous research is being done supporting the role of fasting on cancer treatment and prevention. Calorie restriction is able to reduce and delay cancer incidence, and inhibits tumor progression and metastasis. Fasting can kill cancer cells, boost the immune system, and improve the effectiveness of chemotherapy and radiation therapy.

What is Fasting?

It is voluntarily going without food  for varying lengths of time. Specifically, intermittent fasting is a complete avoidance of calorie intake for 16-18 hours daily or alternating a fasting day with a normal energy intake day. The theory is that it will slow your metabolism.

Pro's of Intermittent Fasting

Con's of Intermittent Fasting

  • Weight loss
  • Reduces inflammation
  • Improves biometric markers
  • Can aid in the growth of new nerve cells
  • Slow aging
  • High dropout rate
  • Overeating typically occurs following fasting days
  • Expensive meal plans
  • Limited research to support
  • Promotes a restrictive mentality

Intermittent Fasting... and Cancer?

Improves Insulin Sensitivity

Fasting means not eating for lengths of time, right? When there is more food available in the body, the cells become less sensitive to insulin. So, you are probably thinking “what does that mean?” Insulin resistance means that cells do not respond to insulin signals, leading to more glucose in the blood and a higher fat storage. When our body is fasting, it tries to conserve as much energy as possible so the cells become more sensitive to insulin, can remove glucose from blood and there is less fat stored. Simple answer: when there is more sensitivity to insulin, cancer cells have a harder time developing or growing.

Reverses Effects of Chronic Conditions

Certain conditions like obesity and type 2 diabetes have been identified as risk factors for cancer. When affected by these conditions, the risk for multiple times of cancers is higher, and there is a lower chance of survival. Fasting has been proven to increase weight loss. This reduces obesity rates and diabetes which can reduce the risk of developing cancer.

Can Improve Quality of Life During Chemotherapy

Fasting improves people’s responses to chemotherapy because it promotes cellular regeneration; protects blood against harmful effects of chemotherapy; reduces side effects from chemotherapy. Patients who were fasting during chemotherapy also reported higher energy levels and a higher tolerance.

What Should You Eat?

Focus on nutrient density by selecting wholesome foods that provide you energy, nutrients and fill your belly. Mix up your veggie choices to get a variety of vitamins and minerals. Let’s not forget about the importance of protein! Foods with protein will keep you full, which is important for the days where you are fasting. Pay close attention to low calorie foods that create high volume- on both your plate and in your belly!

More Information

Do you want more information on this type of diet or an example of what a fasting meal plan looks like? We provide counseling and you may qualify for free sessions.  Email B.Komplete at admin@bkomplete.com for more information and to see if you quality for our free in-network counseling. 

Resources:

  1. I Tried Intermittent Fasting. Here’s What Happened
  2. Fasting- What You Should Know
  3. What To Eat On An Intermittent Fasting Diet
  4. Intermittent Fasting
  5. Eating Hints: Before, During, and After Cancer Treatment

Researched and written by Alexa Clark, Dietetic Intern

Blog

How to Live like a Wellness Professional

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Living a healthy lifestyle can be difficult for all of us – even wellness professionals. When you choose to take the steps to overcome barriers, you’ll be surprised to find out how rewarding living healthfully can be. Today we will be introducing you to just a few of the health and wellness professionals on the B.Komplete team and giving you some insight to what they have found to be most successful in overcoming their personal barriers to living a healthy lifestyle.

Art is a Registered Dietitian and  Life Coach on the B.Komplete Team.  Art has a unique background in social work that allows him to make long lasting relationships with those he counsels. While he loves what he does, his favorite job is being a father to his two daughters. He is motivated to maintain a healthy lifestyle in order to live up to his own expectations of being able to run around and keep up with his 4-year old now and as she grows up.  While his life can be very busy and health has to be a conscious decision, he finds easy ways to make it fit.  He finds ways to intertwine nutrition with family time at dinner with house favorites like taco night. Art’s family’s taco night incorporates healthier ingredients like lean ground turkey, an abundance of vegetables and low-fat cheese to make them more nutritious without missing out on flavor.

 He loves to educate his family through cooking and allows himself to indulge as long as he is mindful; whether it be with a piece of chocolate for dessert or a glass of wine at dinner. He takes the time to enjoy these small treats when he craves them, so that he doesn’t feel the need to overdo it later. Art is constantly tapping into his internal motivators and challenging himself to strive for better, not perfect. When he can fit in a workout, he gives it his all to make the most of his time. He goes to the grocery store when he knows it will be less busy to save time. He drinks flavored seltzer water because plain water isn’t so exciting to him. Art uses his family as his “why” and plans to grow older without aches and pains as a result of his conscious healthy lifestyle. Art wants you to ask yourself: What is your internal motivator?

Johari is an exercise professional on the B.Komplete Team.  Johari has an extensive background in dance. It was when she became injured that her doctor told her it was time to move her career in a new direction. Johari became a wellness professional when she became a personal trainer. While she still loves incorporating dance into her exercise regimen, she also enjoys weight training and is interested in learning more about parkour and powerlifting. For her, health has been a major priority in helping her to cope with and overcome substance abuse. She sees a Registered Dietitian to learn about what foods to incorporate into her lifestyle to make her feel like her best self. Never losing her love of dance, Johari has incorporated her own unique routines into her kitchen to make preparing food more satisfying.

You can try her specialty smoothie recipes yourself. She puts on her Prince T-shirt and “blueberry beret” to prepare one of her favorite smoothies consisting of blueberries, almond milk, chia seeds and banana. An alternative favorite is her “Moonwalker” special made with banana, unsweetened low-fat yogurt, pineapple, mango, and honey. While cooking is not her favorite hobby, Johari has found ways to make it a priority in her life as her health and nutrition regimen contributes to recovery and an unhealthy lifestyle makes relapse more possible. She has found her journey as a wellness professional to be both healing and rewarding through counseling other women struggling with recovery from substance abuse. Along with meditation, prayer and artwork, listening to others through counseling has been incredibly effective for stress management. If she could give one piece of advice toward maintaining a healthy lifestyle, it would be to “become your own hero.” Don’t be afraid to seek advice and utilize a health professional if you could use some guidance. Talk to people who have worked with different populations and use their expertise to your advantage.

Liz is a Registered Dietitian on the B.Komplete team and as a wellness professional, she loves leading by example and seeing other people take what she teaches them and make it work for their lifestyle. One of the techniques she has found most beneficial to alleviate stress has been making it a point to do a 10-minute meditation of complete silence when she wakes up every morning. This allows her to start with a clean slate before starting her day which is typically followed by a sweat session at the gym. As a former fitness instructor, Liz often switches up her routine between cardio, strength training and circuit training to keep her muscles working hard and boost her metabolism. Meditation and exercise are two things that are non-negotiable in the start to her day and scheduling them to be a priority allows her to stay consistent.

Meal preparation not for you? Liz takes an interesting approach to planning her meals. She starts by picking 2 to 3 breakfasts, lunches and dinners for the week. Next, she makes a grocery list of all the ingredients she will need. As a fan of fresh-cooked food, Liz doesn’t make it a point to pick which meals she’ll eat when ahead of time or cook them all on one day. She picks which meal she makes based on what she’s feeling, makes double, and sets it aside. This way, she could have that meal again for lunch or dinner the next day or 2-3 days from then if desired. Extra veggies? No problem. Pre-cut or roasted vegetables are great to keep in the fridge for incorporating into future meals or snacks. Liz makes health a priority in her lifestyle because she never wants her body to be what slows her down. Living healthfully allows her to not feel so guilty about her favorite guilty pleasures, ice cream and chocolate. If she could give one piece of advice as a step toward living a healthier lifestyle, it would be make your life decisions based on the person that you want to be in the future, and enjoy each moment now.

Natalie is a Registered Dietitian in the B.Komplete community who has a very busy lifestyle, holding multiple jobs in various settings in the field. On top of that, Natalie is currently being a superwoman through maintaining her work load and living healthfully all with a baby on the way! She finds the most beneficial way for her to make health a priority is through scheduling it on her calendar. She schedules time every night to set up her morning coffee and make her lunch and snacks for the following day. This allows her to run out the door quickly in the morning and avoid less healthy options that she may grab out or in a cafeteria had she not planned ahead

Being pregnant, Natalie isn’t able to work out with the same intensity as she previously has, but this doesn’t stop her from finding the time to exercise. She tries her best to incorporate walking into her workday wherever possible whether it be getting up to walk to the bathroom, refilling her water bottle or saying hello to a coworker. She finds walking on her treadmill at home once a day to not only give her an opportunity to move, but time to decompress from her workday or call her friends and family. Taking the time to talk to your loved ones and catch up can be a great way to boost your mood and relieve stress at the same time. Natalie has found living healthfully to be most rewarding in allowing her body to carry her through a healthy pregnancy. Living a healthy lifestyle is one controllable factor in her life that she loves to take advantage of because it leaves her feeling great, positive and more friendly. When your health falls behind, your life falls behind. Prioritizing your health can allow you to prioritize what matters most to you. Natalie’s biggest piece of advice is to pick one or two areas in your life that you want to focus on whether it be an activity or a relationship and schedule them! Scheduling is the key to success.

So next time you’re thinking about making a change toward a healthy lifestyle, think less about how it will impact you now and more about how it can impact you in the future. Over time, these small changes can amount into a large one and you won’t be able to realize a time when these habits weren’t a part of your life. Living healthfully can have a positive impact on your body, mind and overall wellbeing. It can help to prevent and reduce your risk for chronic diseases later and help you to feel better in the now. To learn more about our B.Komplete team and how we can help you to crush your goals, reach out to us at info@bkomplete.com

B.Educated, B.Inspired, B.Komplete

Nutrition and Food

Meal Prep Guide for Busy People

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A lack of time and a busy schedule are some of the reasons why people don’t cook and order take-out. These habits can cost us money and health.  In comparison, people who eat home-prepared meals have a healthier diet, consume fewer calories and are less likely to gain weight! [1-3] And for those with conditions like high blood pressure – which is about ⅓ of American adults – meal prep can help create delicious and healthy meals that are lower in sodium and higher in potassium.

What’s the solution? Well, you guessed it (hint: it’s in the title) – Meal Prep.  There are numerous benefits to meal prep and planning that include saving time and money, maintaining a healthy weight, gaining a nutritious diet, and reducing stress that comes with rushing and having to make last minute meal decisions.  

Meal planning is the key to success
for a nutritious diet.

But if lack of time is the main reason we don’t cook, then you must be thinking, how would meal prep fit into your busy schedule? This post will discuss ways to make meal planning simple, easy and work for you!

Step 1: Set yourself up for success

Lists and Planning

Create a list of healthy recipes you and your family will like.  Use a calendar or spreadsheet to organize meals and shopping lists. “What’s Cooking? USDA Mixing Bowl” is a wonderful free resource to browse recipes, save them and even add ingredients directly to a shopping list associated with your account.

Use whatever method works best for you.  Here at B.Komplete, we love our Meal Prep Formula for planning healthy, balanced meals. It’s also helpful for understanding portions.

5-day Meal Prep Chart
For 400 and 550 Calorie Options
Formula: (1 grain) + (1 Veg) + (1 Meat/Seafood/Veg protein) + (1 Fat)
Grain/Starch Choices
400 cal = ½c cooked
550 cal = 1c cooked
Vegetable Choices
1 c cooked
 Protein Choices
Fat Choices
1 Tbsp per 2-3 protein choices
Protein
400 cal = 4oz
550 cal = 6oz
Seafood
400 cal = 4oz
550 cal = 6oz
Vegetarian
400 cal = 4oz
550 cal = 6oz
Black Rice
400 cal: 1c uncooked = 3c cooked
550 cal: 2c uncooked = 6c cooked 		Cauliflower and Broccoli
Prepare 2.5 cups each		 Grilled Chicken Breasts with Garlic + Rosemary
400 cal: Prepare 5-4 oz breasts
550 cal: Prepare 5-6 oz breasts		 Wild Salmon with Lemon, Capers and Thyme Grilled Tofu with Turmeric and Smoked Paprika
400: Prepare 2.5c
550 cal: ~3.75 cups		 Olive Oil (good for sauteing)
Brown Rice
400: 3/4c uncooked = 2.5c Cooked
550: 1.5 Cup Uncooked = ~ 5 Cups Cooked 		Carrots and Green Peas
Prepare 2.5c each		 Grilled Chicken with Ground Ginger
400: Prepare 5 – 4 oz. breasts
550: Prepare 5 – 6 oz. breasts 		Wild Salmon with McCormick Salmon Seasoning Chick peas with Olives and Basil
400: Prepare 2.5c 
550: Prepare 3.75c		 Canola Oil (All Purpose)
Quinoa
400: 1c uncooked = 3c cooked
550: 2c uncooked = 6c cooked 		Asparagus
Prepare 5 Cups for Each 		Baked Lemon and Parmesan Chicken
400: Prepare 5 – 4 oz. breasts
550: Prepare 5 – 6 oz. breasts		 Baked Red Snapper with Black Pepper, Garlic, and Parsley Lentils with Basil, Sun-dried Tomato and Oregano
400: Prepare 2.5c 
550: Prepare 3.75c		 Avocado Oil (Good for Grilling and Roasting)

 

 

Instructions on using the Meal Prep Formula Chart: cook the amount shown under the chosen item within each food group to then have enough meals for 5 days.

Examples of 400 calorie meals using the above formula  (1 grain) + (1 Veg) + (1 Meat/Seafood/Veg protein) + (1 Fat)
  • ½ cup Black rice, 1 cup carrots and green peas (prepared with canola oil), 4 oz grilled chicken with ground ginger
  • ½ brown rice, 1 cup asparagus (sauteed with olive oil) 4 oz wild salmon with lemon, capers and thyme
  • ½ cup quinoa, 1 cup cauliflower and broccoli (roasted with avocado oil), 4 oz grilled tofu with turmeric and smoked paprika

Now it’s your turn! Create your own table to breeze through your week with the magic of meal prep.  If this seems complicated, we have you covered.  Schedule a meal-prep planning session with one of our Registered Dietitians.  

Tools and Supplies

Make sure you have all the tools you’ll need for prepping, cooking, and storage.

  • Large pots and saute pans, large baking/roasting sheet pans
  • Cooking utensils, knives, measuring cups
  • Large casserole dish
  • Meal prep’s best friend is a slow-cooker: Crock-Pot or Instant Pot.
  • Food Processor
  • Food containers to maximize convenience and minimize hassle.  Glass containers are a great option. When choosing containers, consider ones that are:
    • Reusable and dishwasher safe, and microwaveable safe if planning to heat
    • Well sealed to prevent leaks if there are liquids, such as salad dressings added to your meal
    • Able to keep food odors locked in
    • Easy to use and portable
    • BPA-free

Step 2: Schedule day(s) of the week

Choose which day(s) you will 1) plan your menu and meals, 2) write out a grocery list, 3) grocery shop, and 4) cook and prepare the meals. This may be done all in the same day or broken up between a couple days. Do whatever is manageable for you!

Step 3: Plan your menu and meals for the week (or month!)  

First, take inventory of your fridge, freezer and cupboard.  Try to use up leftovers and ingredients you already have — focus on utilizing items about to expire — because you don’t waste food.

Another hassle-free (and fun!) idea is to follow themed meal days such as: Meatless Monday, Taco Tuesday, Breakfast for Dinner Wednesday, Stir Fry Friday, Slow Cooker Saturday, or pick your favorite meal for [insert favorite dish here] Sunday. Themed meals takes the guesswork out and you can choose any day of the week to schedule it a theme.  Need help making sure you are choosing healthy recipes? Check out the Healthy Eating Plate as a simple reference on eating nutritiously. Or schedule a counseling session with one of our B.Komplete Registered Dietitians.

Step 4: Grocery list & shopping

Plan to scale up the recipe so that it will last you a couple days of dinner and/or lunch, or freeze to have another week.  Again, making sure to account for items you already have on hand, create a grocery list. And then, go grocery shopping! Another benefit of using a grocery list is that it will help save time and money and reduce impulse purchases!

You can use already formatted lists like this one to the right (which you can type directly into it, or print it out to hand-write). Another fantastic option is to use a note keeping app for your phone or computer like Google Keep.

Step 5: Meal prep time

There is no one method. You can cook and assemble the entire meal or just prep some of the ingredients (eg. chopping veggies, cooking rice and pasta).

Methods
  • Buffet-Style. Prepare ingredients separately, protein, veggies, grains and mix-match in meals throughout the week. The meal prep formula table above is a wonderful tool to assist with this style of meal prep.
    • Ideas: Steam or roast few of your favorite veggies, cook some rice or quinoa, and bake chicken or salmon.  Mix-and-match ingredients for a balanced and nutritious dinner.
  • No-cook assembly. This is a great option when using a slow-cooker.  Chop ingredients and throw together in a container or freezer bag to store in fridge or freezer.   Then when you are ready to prepare the meal, just empty the bag into crock-pot. Easy peasy.
    • Ideas for no-cook assembly (and batch-cooking): veggie chili, stews and soups
  • Batch-cooking.  Basically, this when you prepare larger quantities of food to last several meals/days. With this method, you’ll cook the entire meal — so when 6:00 PM on Wednesday rolls around, you just heat and eat.

Step 6: Storage

Storage is the final step (before eating!) and is critical to maximizing the benefits of meal prep — and important in food safety too.  Make sure you have plenty of large containers if you plan on batch-cooking.  Other necessities include large freezer bags, and containers in a variety of sizes.

When prepping lunches, portion meals into containers you can just grab and go during the week.  It’s a sure way to enjoy a good lunch break during a busy work day!

Resources (because why recreate the wheel?)

  1. Meal Prep: A Helpful Healthy Eating Strategy – Harvard School of Public Health
  2. Herbs and Spices for Heart Health
  3. Meal planning, shopping, cooking resources from USDA’s Choose My Plate Eating Healthy on a Budget
  4. Planning Your Weekly Meals
  5. Food Shopping and Meal Planning – Nutrition.gov
  6. Recipes
    1. Modify a Recipe to Be Healthier
    2. ChooseMyPlate.gov
    3. Mykitchencalculator.com
    4. How to Scale a Recipe
    5. Whole Foods Meal Plans

Written by Meghan E. Smith, Dietetic Intern

Leave us a comment below and tell us how you incorporate meal prep into your week or share your S.M.A.R.T. goal!

  1. https://www.hsph.harvard.edu/nutritionsource/2017/03/20/meal-prep-planning/
  2. https://www.cambridge.org/core/journals/public-health-nutrition/article/is-cooking-at-home-associated-with-better-diet-quality-or-weightloss-intention/B2C8C168FFA377DD2880A217DB6AF26F
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400187/

B.Educated, B.Inspired, B.Komplete

Nutrition and Food

Healthy Hydration Hacks

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We all know that drinking water is a good – and essential – thing to do.  But how much do we need to drink?  And, besides water, what are the best beverages and foods to hydrate us?  And, what is the most convenient and delicious way to flavor water?  We have you covered in this post – our top tips for healthy hydration hacks!

Hack #1: How Much Water Do We Need?

Your individual water needs depend on many factors, including your health, your age, how active you are and where you live.  No single formula fits everyone. Knowing more about your body’s need for fluids will help you estimate how much water to drink each day.  The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of our daily fluid intake usually comes from food and the rest from drinks.

Hack #2: Besides Water, What Fluids Hydrate Well?

While water reigns supreme for hydration, and can do the trick almost every time, we all get tired of just drinking water.  There are quite a few additional beverages you can add to your list for hydration helpers.

  • Milk.  Whether you pick dairy, almond, cashew or soy, milk can provide an excellent source of hydration.  Look for varieties with no-added sugar.  Milk is a good post-workout drink as it can provide protein and carbohydrate which is needed for your muscles.  In one study, drinking (dairy) milk helped people retain a third of the fluid they consumed over a two-hour follow-up period, and remain hydrated for over four hours.  In this study the researchers found that milk was better than water for re-hydration, and is more effective at countering dehydration.
  • Sparkling Water.  Just adding a little fizz can make water more interesting.  While sparkling water may not be ideal pre-, during or post-workout, it is a great option for when you are going out and need to reduce the alcohol you are drinking.  Sparkling water can be great with meals and snacks during the day.  There are some delicious commercial options, and you can DIY at home.
  • Tea.  Whether you like black, green or herbal, tea can help with your hydration goals.  Teas that are caffeine-free are better at hydration versus those with caffeine.  There are countless ways to enjoy tea, you can enjoy a RTD variety like Honest Tea or Pure Leaf (look for the unsweetened varieties), loose leaf or bag teas, and sachets with tea.  Our favorite herbal teas include Yogi Tea’s Lemon Ginger, and Celestial Seasonings Sleepytime Tea.  
  • Coconut Water.  In really hot and humid weather or in a workout when you sweat a lot, you could need a little hydration with some added electrolytes.  Electrolytes are minerals that our bodies need to maintain balance and include sodium, potassium, calcium and magnesium.  Coconut water provides potassium and sodium.  Look for a brand that has no added sugar varieties like Harmless Harvest and Zico.  You can get electrolytes through fruits and vegetables also like bananas, melon, citrus, green leafy vegetables, and beets.  
  • Juice.  Juice is hydrating, and to lower the sugar content you can dilute with water.  Fresh juice is a good option, and may not have added sugar.  Check out BluePrint for some wholesome juice options.  All foods and beverages can fit into a healthy lifestyle.  If you are not sure how much sugar to be consuming, we can help you.  Email us at info@bkomplete.com to schedule a session with one of our Registered Dietitian Nutritionists. 

Hack #3: Flavor Your Water

Making water more “fun” is easier than ever to do.  You can slice up your favorite fruit – orange, lemon, strawberry – and add to your water bottle or glass.  For a savory twist, try sliced cucumber and lemon in your water – delicious, refreshing, and a little different.  

Another option that we love at B.Komplete is to flavor our water with Stur Water Enhancer.  Our favorite flavors are Coconut Pineapple and Boldy Blue and Blackberry.  Just a few squirts, and your water will take on a vibrant flavor and color.  Your kids will like this too!  Using Stur is the perfect way to encourage a picky drinker to enjoy water.  

Hack #4: Hydrate with a Smoothie

Smoothies are a delicious way to add nutrients and hydration into your diet.  A smoothie can be as simple as throwing some ice, fruit and milk into a blender and blending until smooth – to as complex as adding ancient grains, fresh herbs, and organic protein powder to make a masterpiece (but, will that taste good?!).  Our tips for the most hydrating ingredients to add into your smoothie include: water, any unsweetened milk (dairy, almond, cashew or soy), veggies (try spinach, cucumber, celery or kale), and – of course – fruit (try oranges, berries, and melon).  Check out our recipe for a scrumptious Pineapple Smoothie and visit the Green Blender Recipe Blog for several hydrating smoothie recipes.  

Whichever options you try, let us know in the comments below!  The most important thing is to stay hydrated, in a healthy way, all year round.  If you find it hard to remember to drink water, perhaps add it as a reminder in your calendar/phone each hour.  Healthy hydration is the foundation for physical and mental activity.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx

B.Educated, B.Inspired, B.Komplete

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 demonstrations, office yoga, chair massage, coaching 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.

B.Educated, B.Inspired, B.Komplete

Nutrition and Food

What are Pre and Probiotics?

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Many of us have heard the word “probiotics.” In fact, many of us would even be able to associate probiotics with our gut or stomach. But what do they do? How do they help our stomach and digestion, and what the heck are prebiotics?

Probiotics are live bacterial cultures that help to keep our gut healthy.  Probiotics help with digestion, absorption of nutrients, and immune function.   Probiotics are found in fermented foods like kefir, kombucha, sauerkraut, pickles, miso, tempeh, natto, and kimchi.   Probiotics can also be found in dairy products such as yogurt.  One reason why we are encouraged to eat more yogurt, (how many of us have watched Activia commercials with Jamie Lee Curtis?) and certain soft, fermented cheese. Probiotics are now being manufactured into supplement form.  

Prebiotics are fiber, that basically work as a ‘fertilizer’ for the probiotics. Meaning, while the probiotics, or “good bacteria,” is working it’s way into the gut, prebiotics are helping the probiotics multiply, grow, and improve the amount of good bacteria in the gut. Interestingly, the body doesn’t digest prebiotics. It simply utilizes them to propagate probiotics in the digestive system.

Although both pre and probiotics work together to improve gut health, they are not found in the same foods. If you’re looking to add both to your diet without utilizing food sources, both can be found in supplement form.  However, the Registered Dietitian Nutritionists’ on the B.Komplete Team strongly recommend food first – before supplements.  Dietary supplements are not tested by the U.S. Food and Drug Administration like medications. And the probiotic strains in the supplements may not be specific for the condition you’re looking to treat.  Always tell your Physician what you are doing that may affect your health, and schedule an appointment with a RDN on our team.

Foods Rich in Probiotics

Yogurt: is the number one source of probiotics. However, this only applies if the label says “active live cultures.” Any pasteurization or sterilization can kill the bacteria and then there’s no good bacteria.

Sauerkraut: Also known as lacto-fermented cabbage. When unpasteurized, contains Lactobacillus bacteria (good bacteria). In this state, it contains more probiotics than yogurt.

Miso Soup: A very popular item on a Japanese restaurant menu, this soup is made with miso paste, an Asian seasoning made by fermenting a mixture of soybeans, barley, brown rice and several other grains with a fungus, Aspergillus oryzae.  Miso is a healthy, probiotic food that helps support digestion by adding beneficial microorganisms to your digestive tract.

Kefir: Similar to yogurt, there’s kefir, a fermented and cultured beverage, with a characteristic tart taste. For those with a dairy intolerance, kefir can be a good choice. Interestingly enough, a study done by Ohio State University, found that drinking kefir can reduce gas and bloating brought on by lactose consumption by almost 70%.

Pickles: Cucumbers that have been “pickled” in a solution of salt and water, using their own lactic acid bacteria, they are left to ferment, which turns them sour and a source of probiotics. Pickles are a good source of vitamin K too, although they are high in sodium, something to watch out for.

Foods Rich in Prebiotics

Asparagus: Great source of prebiotics with roughly 5% fiber by weight.  Check out this delicious recipe for asparagus salad or this recipe for an asparagus frittata. 

Legumes:  A great sources of protein and iron. Common legumes include; lentils, kidneys, and chickpeas. Legumes have the right amount of fiber to boost healthy gut flora.

Jerusalem Artichoke: Interestingly, Jerusalem artichoke has nothing to do with artichoke, with the exception of its heart’s flavor. Jerusalem artichoke is loaded with prebiotics as well as potassium and iron.  And they are easy to prepare!

Bananas: A convenient food, that has fiber and potassium.  

Oats: Healthy grains with the added bonus of prebiotics. Oats contain beta-glucan fiber, which is what increases healthy gut bacteria, as well as antioxidants, which means they have anti-inflammatory effects.

How Much Do You Need?

At present, the verdict is out on exactly how much we need to consume, however some of the regulatory and scientific groups have put forward, per day figures of:

  • Dietary fiber: 25-38 grams

If you are not used to eating a diet that is rich in fiber, start slowly.  Try adding 1 new food each day for a week that provides a good source of fiber.  You can gradually increase each week.  

We truly hope this blog post was helpful, and inspires you to add a source of pre and/or probiotic fiber into your daily food plan.  Here at B.Komplete we believe in a healthy and balanced approach to eating.  Let us know in the comment section what you try!

  1. https://www.foodinsight.org/Functional_Foods_Fact_Sheet_Probiotics_and_Prebiotics

  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/ 

B.Educated, B.Inspired, B.Komplete

Corporate Wellness

What to Expect at a Corporate Health Fair

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With Summer right around the corner, Health Fair season is upon us. A health fair is an event where an array of health information is provided to the public. Corporate health fairs are a great way to promote health and wellness to your company in a fun and interactive way for all employees. Everyone, from the CEO to those in entry-level positions, experiences stress and distractions at work. Corporate wellness programs, health fairs included, can provide insightful, educational, and collaborative experiences and activities to help counteract those overwhelming feelings.

There are many steps when it comes to planning a health fair for your company. Start early. Establish a date, time-frame, and location for the health fair. A budget must be developed, and the focus of the health fair, as well as goals and objectives, need to be determined. Many businesses choose to put on a health fair for their employees once or twice a year. Depending on the company, they can be held during business hours on a week day, where others are arranged to be set up on the weekends so that families can participate as well. Companies may also choose a specific theme for the health fair.

It is essential that your health fair is innovative and fun, and gets your employees excited to attend. To achieve this, think outside the box for the vendors and sponsors that you would like present at your health fair. Some ideas include: Whole Foods , a Local Farm Share , Community Volunteering Programs , Local Meditation Centers  and Local Fitness Centers. Offering healthy snacks, raffle items, on-going trivia, and other incentives will encourage participation and help to increase motivation. If your company currently provides a wellness program for employees, the health fair is a great place to recognize and encourage employees who are actively participating in regular wellness programs. Your health fair is a great place to continue to advertise all of the positive effects of corporate wellness programs for your company.

Most importantly, the demonstrations and activities comprising your health fair need to enhance learning and appear exciting for your employees. This can be done through hands-on learning, games, and/or demonstrations.

Examples of wellness services in B.Komplete Health Fairs include:
  • Chair Massages
  • Health Screenings
  • Yoga/Exercise/Pilates Classes
  • “Ask an RDN (Registered Dietitian Nutritionist)” Tables
  • Wellness Awareness Stations
  • Group Acupuncture Sessions
  • Custom Gift Baskets
  • And more

B.Komplete offers a wide selection of Health Fair programs that we offer as part of our corporate wellness offerings.  Our a la carte options and can be used successfully at your health fair. Our focus areas for Health Fairs include Nutrition, Exercise, Disease Prevention and Stress Management. When you choose B.Komplete, we will provide all of the management, organization, marketing, information and staff for you for your health fair; it is our job to make your job a bit easier – and your health fair a success!

Lastly, promote, promote, promote!!! It is crucial that your employees are aware of and have a reason to be excited for the company health fair. Send email announcements (at least 2-3 months in advance, and continue to send right up to the event), decorate bulletin boards, organize a desk drop…make it fun! And remember the power of in-person announcements, as well as C-Suite participation in the events.  

Here at B.Komplete, we specialize in helping companies implement and manage their corporate wellness programs. It does not matter to us what your company decides, B.Komplete accommodates each clients’ needs in order to put on the best wellness events possible for each client.  Contact us now to discuss our health and wellness fair options, and schedule your fair! 

B.Educated, B.Inspired, B.Komplete

Corporate Wellness

How to Inspire Healthy Habits in Your Workplace

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There are countless reasons to invest time and resources into creating a healthy work environment and workforce. Healthy employees contribute to their companies through increased productivity, reduced absenteeism, and are less likely to quit. Reducing turnover and increasing productivity are excellent incentives for employers, and healthy minds and bodies – as well as incentives on insurance premiums or gym memberships – are great incentives for employees.  Wellness designed properly works.

 Wellness designed properly works.

If your company doesn’t currently have initiatives for improving employee health and wellness, here are some simple ways to get started:

  • Provide Healthy Food at the Office.  Improve food choices in simple ways, by providing access to fresh, seasonal fruits and vegetables in the cafeteria or keeping a bowl of healthy snacks in the break room. Instead of a platter of donuts for employee morale on a Friday, consider bringing in some Greek yogurt with whole grain granola and fresh fruit slices for healthy parfaits.  By setting a healthy example of food served within the work environment, this will encourage employees to pick up their own healthy food habits at work and at home and promotes wellness success. 
  • Emphasize Movement Throughout the Work Day. Some offices host “walking clubs” as part of their lunch hour routine and to get employees up and moving during the day. This is one great way to incorporate more exercise, and there are plenty of other options. Consider hosting a workshop to teach employees different ways to get small exercises into their work day – like doing 5 “desk push ups” each time they get up to go to the break room or bathroom.  One effective way to show employees that you care about their fitness and their stress levels is to host an Office Yoga, Functional Training or Pilates Class. A B.Komplete Instructor will come to your work-site and lead your group in a customized workout!
  • Healthy Competitions. Health and weight loss or maintenance challenges that take place over discrete time periods (for example, 4 to 10 weeks) can motivate employees to take on new healthy habits in the spirit of a friendly competition. Challenges can be as simple as encouraging teams of employees to track their daily food intake each day, to more holistic challenges involving weight loss, minutes of exercise, mindfulness, and more.
  • Invest in a Comprehensive Corporate Wellness Program. In 2008, Johnson & Johnson published that implementing a corporate wellness program had saved them $250 million dollars in employee healthcare, a return on investment of $2.71 for every dollar spent. But implementing a healthy environment and getting these types of outcomes can be difficult without bringing an expert on board.

Expert corporate wellness vendors create wellness challenges, provide work-site nutrition and food, stress management, and exercise activities and track important health care benchmarks to let you know how your company stacks up when it comes to health and wellness. Unclear how to choose the right corporate wellness program for you? Click here and learn the best ways to identify how your company can incorporate corporate wellness.  B.Komplete is a best-in-class full-service corporate wellness vendor that will provide the most effective solutions for your organization.  Contact us now to learn more.

Savvy managers and business owners realize that happy, healthy employees create a more innovative work space and a more productive work environment. By considering the tips above, you will make your company more successful and a better place to work.

B.Educated, B.Inspired, B.Komplete