Burch Blog


3 easy ways to keep employees hydrated this summer

Designer Creative - Wednesday, August 01, 2018


As the temperature creeps up, you may notice employees becoming uncharacteristically lethargic and less productive. There could be a simple cause: dehydration.


Dehydration means the body is low on water. The best way to avoid getting dehydrated is by consuming plenty of fluids – six to eight glasses a day. Here are some strategies for keeping employees hydrated.


1) Make water easy to access.


The watercooler has become a workplace staple for one simple reason: It keeps employees productive. Plus, gathering around the cooler can strengthen employee relationships and create a cohesive work environment. Learn more about bringing a water program to your organization. 


2) Offer fruits and veggies on-site.


Most vegetables and fruits are more than 80 percent water. Even if employees aren’t fond of plain old H2O, they can stay hydrated by munching on these healthy options. As a bonus, the nutrients in fruits and veggies promote employee health and may lower insurance costs. Find out how to bring fruits and veggies to your breakroom.


3) Keep sports drinks stocked.


As employees sweat on hot days, they lose sodium, potassium and chloride. This makes it hard for the body to function properly and for employees to maintain optimal productivity. Sports drinks such as Gatorade and Powerade replenish electrolytes to keep employees alert and energized. Stock sports drinks in your organization’s breakroom to keep your team energized and healthy. 


If you’re interested in keeping employees productive, schedule a Micro-Market demo to find out how easy it can be. 


How to happily crave healthy foods

Designer Creative - Thursday, April 19, 2018

Have you ever glared with envy at a co-worker who sidestepped the pizza for a salad without complaint? Sure, you could probably eat a salad, but why would you do that when there is perfectly good pizza?
Wouldn’t it be nice if you wanted the salad instead of the pizza? Wouldn’t it be easier to stay within your daily calories and eat more fruits and vegetables if your body actually craved them?
Well, there’s good news.
You can actually train your brain to crave healthy foods. But it takes some willpower to get started.
To unlock the ability to crave fresh fruit and vegetables, you first have to understand why you desire high-calorie meals.


Typical reasons we crave unhealthy food


1. The price tag
At a quick glance, the cost of fresh meals can seem higher than alternatives. If you’re trying to keep more cash in your bank account, you might be tempted to see the short-term gains of choosing unhealthy options.


2. The convenience

Running through the drive-thru before or after work is easy. Taking the time to slow down and think about what you’re eating and how it fits with the rest of what you’ve eaten that day can be hard work.


3. Emotions associated with sugar, fats and salt

Almost everyone has some sort of treat on their birthday. Over time, we associate treats with celebrations and good feelings. Ever stress eat when things don’t seem to be going your way? This habit is basically a ritual to summon good feelings – even if those good feelings don’t address the problem causing you stress.


So how do we kick these habits?


First, decide which of the previous habits most describes your relationship with unhealthy foods. Even if you were nodding your head along to all three, pick one to focus on for now.


Next, you’ll mentally prepare to address those issues. Here are a few examples to help you get started.


“Healthy foods aren’t affordable.”


Last year, the USDA published a study that found the opposite of this myth. Kevin Concannon, former under secretary at the USDA, said “Protein foods and food high in saturated fat, added sugars and sodium were all more expensive than fruits, vegetables, dairy and grains.”


Plus, combining a healthy diet with regular exercise is more likely to save you money in the long run due to fewer health issues associated with poor food intake.


“Unhealthy food is easier.”


This is one where you’ll need to summon a little willpower. Food prep can’t get much easier than peeling a banana. Unhealthy foods seem easier because over the years, you’ve probably developed a habit of reaching for them instead of other options. Look at the variety of foods available, and ask yourself if a fresh-food option would really be more difficult to eat.


“Certain foods make me happy.”


The trick here is to ask yourself what it is about these foods that makes you happy. Is it the taste? Do they inspire memories of good times? Once you know why certain foods elicit happy emotions, you can find other activities to fill the gap after you’ve eliminated them from your diet.


Once you’ve established why you crave certain foods, you can change your mindset.


1. Don’t snack mindlessly.
Eating while browsing the internet, watching TV or working can lead to dissatisfaction. At meals, no matter what you’re eating, tune out distractions and focus on tasting the complex flavors in front of you.


2. Slow down.
It’s so easy to rush through a meal when you’re hungry but doing so means you’re not able to fully enjoy it. One trick to help you slow down your meal is to drink more of your beverage. Every few bites, set down your fork or lean back from your plate and enjoy a refreshing drink. Water provides a great way to cleanse your palate so your taste buds do not get bored.


3. Find another stress outlet.
If you’re eating certain foods as a way to feel better, you need to replace that entire activity with something else. Finding someone to talk to might be enough. Some enjoy activities such as using adult coloring books, exercising or journaling.


If you’re reaching for certain foods because you want them to help you feel better, you have to recognize that the feeling will be short-lived.
Retraining your brain to associate fresh and healthy foods with positive emotions will take time. You didn’t just wake up one day loving sugary or fatty foods – you learned to love them as you aged.
Start with small changes first – like adding an orange to your usual breakfast – and if you stick to it, you’ll become the co-worker that goes for the salad.

Three ingredients for an energized morning

Designer Creative - Thursday, March 15, 2018


If you find yourself dragging throughout the day, your morning nutrition may be to blame. Not eating a healthy breakfast means your body doesn’t have the nutrients it needs to tackle the day’s tasks.
Boost your energy level and productivity by building a balanced breakfast.


1) Start with protein.


Adding extra protein at the start of the day keeps you feeling full longer, so you snack less later. Protein also helps regulate your metabolism, and regularly eating protein-rich breakfasts reduces your risk of developing type 2 diabetes and heart disease.


Eggs, yogurt and nuts are great ways to include protein in your breakfast.


2) Add complex carbs.


Like protein, complex carbs help regulate metabolism, but they also provide an immediate energy boost and are good sources of fiber. Possibly most important throughout the workday, complex carbs improve concentration and brain function.


Add complex carbs by selecting whole grains, such as oatmeal.


3) Include fruit.


Get a jump-start on your daily food group servings by adding a serving of fruit to your breakfast. With a large variety of vitamins and minerals, including potassium and vitamin C, fruit provides the nutrients your body needs to stay in top shape.


Choose your favorites: bananas, oranges, pineapples and many more.


Even on a tight morning schedule, a balanced breakfast is completely doable. Consider simple combinations like a banana and peanut butter or yogurt mixed with fresh fruit. Stop by a Burch Micro-Market and select nutritious options to start your day.


3 foods that boost productivity

Designer Creative - Thursday, December 28, 2017

Everyone has ups and downs when it comes to their work. But if you feel like you've been dragging recently, making some quick additions to your diet might be just the boost you need to get back on track. Check out our top three favorite "superfoods" to help you stay energized and focused in the workplace: 





Not only does green tea provide powerful antioxidants, it's also a natural energy booster without negative side effects. 





The caffeine in dark chocolate comes in handy for feeling more energetic, and it can help you focus as well. Plus, it contains magnesium, a natural stress reliever. 





Grab a banana to get your daily dose of energy-enhancing glucose without unneeded carbs. It'll fill you up as a snack between meals, helping you concentrate on your work instead of your next meal.


And the very best part of these productivity-boosting foods: You can find all three in your Burch Micro-Market.


Source. INC.com 


3 foods that can improve your health

Designer Creative - Thursday, May 18, 2017

Healthy Foods


Eating healthy isn’t always easy, and it’s especially tough if you find yourself in a rut of eating the same foods over and over. Ever experienced salad burn-out? But there are a lot of great, healthy options out there. Just look in your Burch break room for inspiration:




While small, they are nutrient-packed are a perfect add-on to your meal or a quick snack.  They help in building your immune system, are great for your hair and skin health, and have been known to help reduce blood pressure and fight cholesterol. 



Nuts such as almonds contain lots of healthy fats as well as fiber and protein. They also have a good dose of vitamin D, and can even help promote weight loss.




Offering up a large dose of potassium, bananas not only fill you up, but can have a positive affect on blood pressure. They can also reduce your risk of stroke or heart attack, and provide a boost to your bones and kidneys as well.

Interested in exploring more healthy food options? Check out your nearest Burch break room or explore our Micro-Market options: http://www.burchfood.com/micro-markets.html


Final matchup: Turkey vs. Chicken

Designer Creative - Thursday, February 09, 2017



Most of us have heard the slogan “Beef – It’s what’s for dinner.” However, a majority of Americans choose poultry over beef for their main source of meat* – and for good reason. With less cholesterol and saturated fat, poultry is healthier than red meat. But with more than one poultry option, it can be hard to narrow down which type will best help you achieve health goals. The chart below should make your choice easier by offering a direct side-by-side comparison of turkey and chicken for seven nutritional categories.



When it comes to calories and fat, turkey is the clear winner over chicken. A three-ounce serving of boneless, skinless turkey breast contains fewer calories than a chicken breast of the same size. In terms of overall fat and saturated fat, turkey also defeats chicken by having fewer grams of both. And it’s delicious, especially in the smoked turkey and Swiss sandwich on a ciabatta bun, available in your Burch breakroom.



Although it contains more fat and calories, chicken offers several health benefits, such as a higher level of protein compared to turkey. It also has more Omega-3 and Omega-6 to help support brain function and heart health. Finally, chicken contains less sodium, a known contributor to heart disease.**


If you’re focused on heart health, chicken is a better choice over turkey. And you don’t have to sacrifice taste for more nutrition with Burch breakroom’s spicy chicken sandwich.

Even though chicken and turkey have different advantages, they are both good protein choices. Each contains vitamins and minerals that help prevent bone loss, promote muscle growth and keep your metabolism working. To see how we can bring turkey and chicken options to your breakroom, request a demo today.


*Huffington Post



4 reasons to take time for breakfast

Designer Creative - Thursday, February 09, 2017

“Breakfast is the most important meal of the day.” So said a 1917 article in Good Health magazine. As it turns out, the editor of the magazine was Dr. John Harvey Kellogg, co-inventor of Corn Flakes. Even though Dr. Kellogg had financial motives to popularize that statement, he was correct – and modern science backs him up: Eating breakfast daily has lasting health benefits. Here are a few of them:


Type 2 diabetes

Fluctuating or consistently high glucose levels can lead to an increased risk of type 2 diabetes. If you skip breakfast, your glucose levels stay low throughout the morning then become too high after lunch. Eating within two hours of waking boosts your glucose level early in the day, which means it fluctuates less for the rest of the day, lowering your risk of type 2 diabetes.



According to recent studies, stable glucose levels that come from a healthy breakfast result in a greater level of alertness. Over time, this enhances memory, attention, reasoning and creativity throughout your entire day, making you more efficient.


Activity level

Foods with complex carbohydrates, such as vegetables and nuts, break down over time. This means sugar and nutrients will be released into your system slowly throughout the morning, giving you a steady boost of energy. This boost makes you more productive early in the day and results in more activity for the rest of the day.


Weight control

While trying to achieve weight goals, it may seem like skipping meals in the morning would help you lose weight. However, canceling breakfast has the opposite effect. When you eat breakfast, you generally do not feel as hungry at lunch and dinner, which means you eat less throughout the day. Combined with an increased activity level, this helps you maintain a healthy weight or even lose weight, which also results in a reduced risk of heart disease.


Although skipping breakfast is a temptation on busy mornings, breakfast is actually an important part of maintaining a healthy lifestyle. Try foods like breakfast bars, fruit, eggs, yogurt and other items that can be found in your Burch breakroom. Learn more about everything we have to offer:  http://www.burchfood.com/micro-markets.html