Monday, October 27, 2014

Feeling Fresh & Clean Ending 2014 | By Kiley

One engagement, wedding, and honeymoon behind me and I’m ready for a reset, both mentally and physically. The dress fittings have come and gone and life goes on, my friends! Real life is calling and there’s no time like the present. I know you can all relate. If it’s not a wedding, it’s a birthday, a vacation, or another reason to celebrate. There will always be an excuse to sip champagne and eat cake, but it’s about living in moderation and maintaining a healthy body and mind that keeps us stable. Instead of heading into January with holiday bloat and gloat, let’s skip the New Years anticipation and just feel better today. Personally, I feel my best when I’m treating my body and my mind right.

Living a healthy lifestyle is like balancing a scale, the middle point between extremes. Though I didn’t really diet for my wedding, I was definitely hyper-aware of what I put into my body and how I targeted my workouts. While that’s one side of the spectrum, the other was my honeymoon indulgence in all things good and carby; pasta, pizza, wine, dessert, and more wine. While both practices were right for me at the time, (no shame in that!) but I’m excited to find the happy middle that is real life again!

Vintage Balance Scale If you’re in a need of a few small changes, a little reset, and balancing out the scale, join me in the following practices. Let’s do this sans the juice cleanse, starvation, strictness, supplements, or labels. Just some good old fashioned healthy fun to feel good inside and out.

1. Eat clean, lean, and green, whole foods, and indulge mindfully. It’s no surprise that whole foods are the way to go and that fresh fruits and veggies should be at the top of the pyramid. As the seasons shift, our bodies naturally crave more comforting, warming foods. Satisfy these cravings with soups, autumn staples, spiced smoothies, lean protein, whole grains, herbs and spices, and healthy fats. It’s not rocket science and there’s no magic diet involved (thank the lord!) Indulge moderately, chew slowly, and be aware of portion size. Don’t restrict yourselves of your favorite pleasure foods (for me, it’s red wine, nut butter, and dark chocolate) and don’t beat yourself up for indulging, but do avoid processed food and too much of a good thing.

2. Move your body every single day. It’s that simple. I’m all about switching it up, trying new things, and enjoying exercise. To me, a healthy, balanced life includes some grueling workouts that challenge, push, and exhaust as well as less-demanding days to rest, stretch, and recharge. Regardless of what it is, your favorite workouts/classes should be a priority on your calendar. Make it happen, walk more, and treat your body with love, it’s carrying you through life and you won’t get very far without lots of movement.

3. Sleep. Thoughts of our honeymoon are full of amazing memories, sites, and meals as well as physically and emotionally feeling like a  million bucks. No, it wasn’t just because I was on newlywed cloud 9. I slept. A LOT. Sleep is the fuel that charges our bodies to run efficiently and stay healthy, both physically and mentally. 8+ hours – make it happen.

4. Take time for yourself and give yourself permission to RELAX, every single day. Whether you practice daily meditation or not, it’s crucial to take ten minutes a day to breathe, connect with yourself, reflect, refocus, set your intention for the day, do some yoga, and completely relax. Like sleep, this simple practice can make your entire day, week, month, life better all around.

One Healthy Breakdown: It’s really that simple, folks. Let’s commit to feeling fresh and clean heading into 2015!

Saturday, October 25, 2014

Pumpkin Doughnuts | By Kiley

Who’s sick of pumpkin recipes, raise your hand! No, me either. Glad we got that out of the way. Two Doughnuts on a PlateIntroducing the pumpkin doughnut. No, you wouldn’t normally find doughnuts on OHH, but today is different and these pumpkin doughnuts are actually healthy! Doughnuts or donuts – which is it? They both look good to me and we all know they taste good however you spell it, so let’s get baking…and eating!

Ingredients:

  • 1 cup pumpkin puree (Farmer’s Markets’ canned organic pumpkin is my go-to)
  • 1/2 cup of high quality vanilla protein powder
  • 1/2 cup of almond flour (or flour of choice)
  • 2 eggs
  • 1 cup unsweetened almond milk (or milk of choice)
  • 2 teaspoons maple syrup (separated)
  • 1/4 teaspoon baking powder
  • 2 teaspoons cinnamon
  • 1 teaspoon pumpkin pie spice
  • 2 teaspoons vanilla extract (separated)
  • 1 tablespoon coconut oil (melted)
  • 1/4 cup unsweetened shredded coconut
  • 1/2 cup plain Greek yogurt (or yogurt of choice)

For the doughnuts:

Preheat oven to 350 degrees. Mix pumpkin puree, protein powder, almond flour, eggs, 1 teaspoon maple syrup, almond milk, baking powder, cinnamon, pie spice, and 1 teaspoon vanilla extract until consistent. Use an electric mixer if you have one. Dip paper towel in melted coconut oil and use to grease doughnut pan. (If you don’t have a doughnut pan, you can use a muffin or mini-muffin pan!) Pour batter to fill half-way. Bake for 12-15 minutes and let cool completely before frosting. For frosting, mix yogurt, 1 teaspoon maple syrup, and 1 teaspoon vanilla extract. You can eat doughnuts plain, sprinkled with shredded coconut, or frost with yogurt mixture and top with coconut. Enjoy!

One Healthy Breakdown: just when you thought pumpkin recipes were winding down, this may just be the best one yet!

*recipe inspired by FlapJacked

Wednesday, October 22, 2014

Wedding Highlights | By Kiley

I’m so excited to share some highlights from the best day of my life with you! On October 4th, 2014, I married the love of my life, the guy who introduced me to the Hamptons, and my other half…my *husband*! Our wedding day just so happened to be exactly five years (to the day!) that we met. What an amazing five years it has been and I can’t wait for the next five!

View More: http://jennymoloney.pass.us/sabatinoWedding highlights:
1. My MOB (mother of the bride) & FOB (father of the bride.) I couldn’t have imagined or executed a better wedding, beginning to end, and I owe that to my amazing parents MOB & FOB! My mom doubled as my wedding planner/organizer/queen of spreadsheets/idea executor/stress diminisher. She made my dream wedding come true when I couldn’t even really visualize what that was. I owe my wedding planner, aka my amazing mother, lots of thanks for years and years to come. Plus, she looked like a rock star on the big day too!

10712775_904298870773_1508989522148051660_nMy dad kept me cool, calm, and collected during those key moments, as if it was just the two of us in the room. One of the most special moments in a girl’s life is walking down the aisle and dancing with her father at her wedding. I had dreamed about these moments since the first time I saw Father of The Bride and I will remember them forever and always. I can’t stop listening to the song we danced to (Walk With You by Edwin McCain) and it takes me back to that day and a lifetime of memories.

10408817_594935880618586_1879594273773841636_n2. The guy. I have no idea how I got so lucky as to meet my *husband* but I do know that fate played a serious role. We met randomly at a bar in NYC while I was visiting my friend in grad school and he was out with friends. Positive that it would be my last trip to NYC for a long while, (not such a city girl here) I told my *future husband* that I would never see him again. His response: “never say never.” Lesson learned. Although, at the time, it seemed we were just two people at the wrong place at the wrong time, I’ve never been so wrong. Although I couldn’t have dreamed of a better life as we live today, I would have never imagined it as is. Fate is real, folks, you better believe it.

View More: http://jennymoloney.pass.us/sabatino3. The welcome. From the moment my wedding planner (mom) and I began planning the big day over a year ago, we started brainstorming the perfect way to welcome our guests. I wanted it to stand out as original, personal, and from the heart. It took months to put together the perfect collection of goodies that would embrace, please, surprise, and satisfy our wedding guests upon their arrival. We personally packaged gift boxes with a welcome letter (including engagment photos from Kate Petrone Photography and Jenny Moloney Photography) and the following gifts we described as “a few of our favorite things, tastes of our favorite places, and bits and pieces of where we call home:”  Tate’s chocolate chip cookies, (yum!) a PB&J Bar made by Lisa Ann’s Desserts, (an upgraded version of our favorite sandwich – a must try!) Wolffer’s white wine cider, Cape Cod Potato Chips and a lobster lollipop for some Boston flair, Hershey kisses, and a green apple (our favorite healthy snack.)

FullSizeRender(1)4. The company. The two common bits of advice we got heading into our wedding were that it’s over in the blink of an eye, so be sure to soak it all in and the realization of loved ones from all walks of life, near and far, young and old, all in the same room to celebrate your marriage. So, so amazing.

FullSizeRender(2)5. The scheme and theme. To be honest, I always pictured myself getting married during the summer months, outside, near the water. Well, things change and I couldn’t have imagined a better day (the clouds and drizzle didn’t put a damper on anything!) As soon as we decided on our wedding date, autumn in New England opened up such fun possibility. From the amazing poppy colored flowers to the pumpkin place settings, candy apples and gingerbread whoopie pies, the taste of fall, warmth of the season, and essence of love radiated throughout the night.

FullSizeRender_16. The ceremony. Since the very first wedding I remember attending almost 20 years ago, I’ve always gotten nervous right before the ceremony. I’d only imagined that the pit in my stomach would double when it was my time to walk down the aisle. But, guess what…I really wasn’t nervous for my own wedding. I was content, ready, and full of excitement. I couldn’t wait to walk arm-in-arm down the aisle with my father. I couldn’t wait to stand there with my *husband to-be* and say our I do’s. As soon as our priest (who is also a family friend) began to speak, I fully relaxed and a smile appeared on my face that lasted the entire ceremony…actually, the entire weekend. The fact that the ceremony included personal stories, humor, and lots of smiles made it that much more special.

1959281_904290547453_7805848216804552830_n7. The dress. I fell in love with that dress the moment I saw it and I knew it was the one. I said yes to the dress and never looked back. Now, if only I could wear it more often…!

389571251406931143_n8. The memories that will last a lifetime.

View More: http://jennymoloney.pass.us/sabatinoOne Healthy Breakdown: this bride feels blessed to the moon and back, thanks to all who made it possible!

*HUGE thanks to iphone photographers and the fabulous Jenny Moloney Photography for pics!

Monday, October 13, 2014

Food Guilt Be Gone! | By Elise Museles of Kale & Chocolate

Kiley’s Intro: Eating my way through Italy has me thinking a lot about food guilt and lack thereof. Everything tastes better here (of course it does, it’s all fresher than fresh, drizzled with olive oil, accompanied by wine, and followed by gelato!) Italy is pretty much foodie heaven and the focus seems to be on taste, pleasure, and indulgence instead of calories, weight-loss, and diet. What a refreshing change of pace.

FullSizeRenderAs a culture, we tend to infuse shame into indulging in culinary delicacies. We’re taught that sweets, carbs, and alcohol are “bad.” Therefore, instead of feeling happy after a pleasurable meal, we resort to guilt. Shame on us!

Fueling our bodies with nutrients is essential, but eating mindfully and satisfying cravings are also crucial for overall good health. So, how do we make this transformation and rid the guilt? Elise Museles’ (of Kale & Chocolate) provides us with some insightful tips on slowing down, eating mindfully, and replacing food shame with enjoyment…a concept the Italians have down pat!

Does this sound familiar…

I feel GUILTY when:

Indulging in unhealthy foods
Eating when I’m not really hungry
Making poor food choices
Indulging in comfort foods
Munching on sweets
Looking in the mirror

MP900182704And that guilt you feel? It puts your entire life on hold. Not to mention that it serves no useful or forward moving purpose.

Guilt zaps every ounce of energy you have. It drops you into an endless array of stress and pressure. It forces you into a constant battle between your body and your mind.

The minute you introduce guilt into your world, your inner critic becomes the loudest voice in the room. Suddenly, your mind turns into an evil villain – spouting harsh judgments that you instantly start to believe.

Here’s what I know:

Paying attention to your inner critic won’t help you lose weight.
Hating your body isn’t going to get you any closer to looking like a million bucks.
Always thinking “I should” do something will lead to nothing but stress and disappointment.

Are you ready to take the power away from the voices in your head and put it back in your body? Here’s how: you need to show your body some respect by learning to listen to it. Your body is smart. It has a lot to tell you … if you really tune in.

Going through life at warp speed and focusing on your never-ending to-do list, pushing and pushing to get everything done…will never rid you of guilt. Why? Because you’re too busy being a human doing rather than a human being, which prevents you from tuning in…and keeps you from making choices that are in alignment with what your body really needs.

Think about it. If you’re in go-go-go mode:

How can you really know if you’re hungry?
How do you notice the signals that you’re full or satiated?
How do you understand what your cravings really mean?
How do you experience a pleasurable meal and savor all the goodness?
How do you take in all the sensations when you barely have time to chew?

What’s the result of not listening to your body? Oftentimes, a big old serving of guilt.

Your ultimate goal is to find ways to slow down so that you can be more intentional and mindful to create the space to listen to your body. Instead of eating your meal mindlessly while standing up, try sitting down and noticing the smells, the flavors, the tastes and textures. Instead of beating yourself up for wanting the chocolate chip cookie, try paying attention to why you might be having cravings.
Instead of assuming that you need to finish your plate and then feeling uncomfortably full, try putting down your fork and checking in with yourself mid-meal.

guiltOne Healthy Breakdown: When you tune into the wisdom of your body and allow your actions to follow suit, you’re much more likely to make guilt-free choices with food… and beyond.

*Elise Museles is an attorney turned Certified Eating Psychology & Nutrition Expert. She helps women stuck in a motivation-to-frustration cycle adopt a more joyful & positive approach to nourishment that starts with the food on the plate, but ultimately extends to all areas of life. Enter a delicious world full of freedom, ease, and fun at Kale & Chocolate. For daily inspiration, join Elise on Facebook and follow her on Twitter and Instagram @kaleandchocolate.

Wednesday, October 1, 2014

October Tricep Toner Challenge | By Kiley

October calls for trick-or-treating…and tricep toning! Here’s a little challenge to keep your motivation high. With a healthy attitude, you’ll be able to crush those sugar cravings, indulge moderately throughout the holidays, and keep right on toning!

To do a tricep push-up, get into a four-arm plank with arms extended, hands about six inches apart inside shoulders. Start on your knees until you feel strong. Lower chest towards floor by bending elbows straight back next to your sides, keeping your back straight. Push back up until arms are almost straight and repeat.

Oct Tricep ChallengeOne Healthy Breakdown: Feel the burn, trick-or-treat and toning up!