Tuesday, September 30, 2014

Pumpkin Pie Parfait | By Kiley

Who else has fallen deep into a love affair with pumpkin season and all it encompasses? I love it all, from the lattes to the scented candles. Pumpkin is an energy-packed vegetable low in fat, sugar, and calories, but high in flavor, nutrients, and warmth. If you’ll already mastered the pumpkin pancakes, pumpkin bread, and, of course, pumpkin pie, I happily bring you the prettiest in pumpkin creations: the Pumpkin Pie Parfait.

photo 3Ingredients:

  • 3/4 cup pureed pumpkin (I love Farmer’s Markets’ canned organic pumpkin, but you’re welcome to make it from scratch if you’re so inclined!)
  • 3/4 cup plain Greek yogurt (or yogurt of choice)
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 1 teaspoon honey or pure maple syrup
  • dash of pumpkin pie spice (optional)
  • dash of stevia
  • 1 tablespoon granola/healthy cereal of choice
  • 1 tablespoon unsweetened shredded coconut
  • 1 tablespoon pecans & walnuts (or nuts of choice)

Instructions:

In two separate bowls, mix the following:

  1. pumpkin, cinnamon, pumpkin pie spice, and honey or maple syrup
  2. yogurt, vanilla, stevia

In a bowl, cup, or glass of choice, layer the following:

  1. 1 large spoonful pumpkin mixture
  2. 1 large spoonful yogurt mixture
  3. sprinkle granola or healthy cereal
  4. 1/2 shredded coconut
  5. 1 large spoonful pumpkin mixture
  6. 1 large spoonful yogurt mixture
  7. remaining shredded coconut
  8. 1 large spoonful pumpkin mixture
  9. top with nuts

Stick a spoon in it and enjoy!

sitting on the fenceOne Healthy Breakdown: pumpkin spice and everything nice…what’s not to love?!

Wednesday, September 24, 2014

Crunching Cravings | By Elise Museles of Kale & Chocolate

Thanks to Elise of Kale & Chocolate, for sharing her chewy story on One Healthy Hamptons!

Recently, one of my awesome clients came to me with a situation:

She nourishes her body regularly with vibrant, nutrient-dense meals. Fitness is a fun part of her daily regime. When it comes to her health, she feels better than ever.

Except…

photo(194)Every night, during family time, her husband heads into the kitchen to pop a huge bowl of movie theater popcorn. You know—that caloric bomb swimming in salt and mysterious bright yellow butter.

And, every night, that bowl of popcorn would seep into her senses. And before she could stop herself, her hand was digging in—over and over.

I knew this smart, savvy, health-conscious woman wasn’t actually craving that kind of popcorn. She usually makes the right choices, and truly prefers whole foods over processed & fat-laden options.

So, what was she really craving?

Together, we dug deep and went through a roadmap to discover her cravings, peeling back the layers and looking for any emotional triggers, too. We still couldn’t crack the crunchy code.

She filled up on nutritionally balanced smoothies for breakfast. Lunch was usually a big vibrant bowl of veggie or lentil soup, and she was enjoying dinners that included some combination of fish (or other protein), sweet potatoes and sautéed leafy greens.

She told me that when the popcorn appeared each night, she wasn’t hungry. She felt satiated, and noticed that her energy levels were sky high. So, what was ultimately the problem?

She was missing the CRUNCH. While her meals were nutritious & delicious, her smoothies, soups and softer foods weren’t cutting it with her urge to crunch.

Craving the crunch is quite common. When we’re stressed from a long day, we subconsciously clench our jaw. Chewing a crunchy food in your mouth releases this tension. And when you don’t satisfy your need for crunch in your meals, then you’re much more likely to turn to the less healthy options in between. (Hello chocolate chip cookies!)

When we think of balancing our meals to prevent cravings, the “protein-fat-carbs” macronutrient trifecta is at the top of our minds. (And it should be for steady blood sugar levels.) But, we don’t often consider the importance of balancing texture to keep us satisfied & satiated.

In the spirit of recognizing our craving for crunch (minus the calorie-laden, nutrient-deficient chips, popcorn & pretzels), here are my favorite ways for you to munch & savor crunch as part of your meal or for a mid-day snack.

Crunchy Meal Toppers:

For a creamy smoothie or an extra thick smoothie bowl, top it off with nuts, trail mix, homemade granola, seeds, cacao nibs, coconut chips or chopped up apples, pears, or frozen fruit. (If you haven’t checked out Breakfast Criminals yet, you should! I’ve been totally inspired to step up my breakfast game with some pretty creative smoothies & toppings.)

For a satiating meal of oats or quinoa, put walnuts, almonds or any combo of nuts and fruit to add more texture.

For beautiful salads in a bowl or mason jar, think about including the crisp vegetables like carrots, red pepper, cucumber, cabbage, celery, jicama, and broccoli. Then, sprinkle some kale chips, nuts, seeds or roasted garbanzo beans as a finishing touch.

For that piping hot bowl of soup that will warm you up from this inside out, pair it with flax crackers or a side of carrots & cucumbers.

crunchy-wideCrunchy Standbys:

Kale Chips (or sweet & spicy here)
Pumpkin or sunflower seeds
Nuts—almonds, walnuts, Brazil nuts, hazelnuts, cashews, pistachios
Trail Mix
Roasted Chickpeas
Raw veggies
Apples, pears
Frozen grapes
Homemade Granola
Cacao nibs
Chocolate (Keep it in the freezer for that extra snap when breaking off a square.)

Just in case you’re curious, my client now happily enjoys a crisp apple and a handful of almonds while her husband still eats his popcorn. She feels amazing and completely satisfied.

One Healthy Breakdown: A little crunch goes a long way.

*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.

Thursday, September 18, 2014

Labels Shmabels | By Kiley

I often get asked what I eat. “What are you? A vegan? Vegetarian? Paleo?” Nope. I guess I’d say I’m just a “happy eater.”

1620486_482742691837906_61031964_n*this may or not be me, happily eating

Yup, I love food, talking about food, and learning how food fuels our bodies. We’re in an exciting time of food-information and it’s all so interesting. While it’s fascinating to read up on the latest in food news, it’s important to keep in mind that each and every one of us is so vastly different that food effects us differently. We all live different lives, have different genetics, goals, cravings, and routines. What works for you may not work for me and vice versa. Hence why my number one ‘food rule’ is that there are no rules. Yup, I’m a free woman and here’s why.

The Four Food GroupsI’ve gone from plant-based to lots of high-quality protein, from green smoothies to juice cleanses, carb-free to carb-lover and everything in between. Heck, we all thought that ‘low-fat’ food and a diet coke was the key to happiness in the 90’s. Jenny Craig and Lean Cuisine had their time to shine when America discovered our lack of ability to portion control. Paleo’s in, vegan’s out. Or is it the other way around? Juice cleansing detoxes, but are smoothies better? How do we know what rules to stick to and what rules to rule out?!

What if there were no rules? No labels? If there are no rules, there’s no restriction. There’s no bad vs. good. There’s only food and how it makes us feel individually. Here‘s a great video thanks to MindBodyGreen illustrating three renowned doctors and their various perspectives on food. Like anything else in life, everyone’s got an opinion.

The only universal rule opinion is avoiding processed food (it’s just not food.) In ditching the labels, lets ditch the labels. If you have to read a list of ingredients, proceed with caution. Other than that, it’s really very simple. Eat fresh and local. Eat whole foods. Listen to your body. Eat to support your life. Enjoy each bite. And don’t eat too much. Get enough sleep. And smile a lot. Those are the only ‘diet rules’ this chick’s sticking to. As for you, you don’t need to agree with me on anything I say. Just do what’s right for you. Eat what makes you feel good, energized, strong, healthy, and…happy.

One Healthy Breakdown: I don’t know about you, but for me, ditching the labels is foodie freedom!

Saturday, September 13, 2014

Smoothie Bowl Magic | By Kiley

A blend of all your favorites, packed with nutrients, cold and refreshing, great on-the-go…can’t imagine life without smoothies! What’s better than a smoothie?! A smoothie in a bowl! A smoothie bowl! It’s a magical thing. Don’t kiss summer goodbye without giving a smoothie bowl a try! photo 3How to make your own smoothie bowl:

The only rule to a smoothie bowl is that there are no rules to a smoothie bowl. The possibilities are endless. The bowl is your canvas. Get creative. Be colorful. Have fun. Customize your crunchiness. Keep nutrition in mind and enjoy! Be sure to include protein, veggies, carbs/fruit, and a healthy fat for a balanced meal. I suggest 1-2 parts leafy greens, 1-2 parts protein, (especially post-workout or breakfast fuel) 1 part fruit/carb, and 1 part healthy fat. Here are some ideas:

  • Spinach/greens (frozen or fresh)
  • Fresh fruit (frozen banana makes a great smoothie base)
  • High quality protein powder of choice
  • Nuts
  • Seeds
  • Coconut shreds
  • Yogurt of choice
  • Oats
  • Rice puffs
  • Avocado
  • Honey, maple syrup, dates, or stevia to sweeten
  • Nut butter
  • Cacao nibs
  • Berries
  • Maca powder
  • Citrus
  • Spirulina
  • Healthy cereal/granola (read ingredients and watch sugar!)
  • Spices (cinnamon, fresh ginger, fresh mint, etc.)
  • Ice
  • Liquid (water, almond milk, coconut water, etc.)

photo 2It’s as easy as blending your ingredients like a smoothie, pouring the blend in a bowl, and topping with your favorite creations! Get your spoon and enjoy your big bowl of magic!

One Healthy Breakdown: it’s a meal and an arts-and-crafts project in one, have fun!

Wednesday, September 10, 2014

Top 5 Fitness Myths Busted! | By Zivile Ngo

Zivile Ngo Healthy Lifestyle Coach brings us the 5 most common fitness myths…don’t fall for ‘em anymore!

People Exercising at a GymnasiumMyth #1: Diet pills to boost your effort.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered. Actually, it has been discovered…it’s called exercise. Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don’t pop pills! Burn calories with exercise for healthy, long-lasting success.

Myth #2: Starve the pounds away.

Attempting to lose weight by severely limiting calories is not only ineffective, it’s also dangerous. Although it may seem that calorie restriction delivers the fastest weight loss, due to our bodies’ complexities, by doing so, we disrupt our metabolism and slow results.

Tip: Don’t starve yourself! Instead, eat healthy, balanced meals throughout the day.

Myth #3: Crunches are the way to flatter abs.

We all want our midsection to look toned, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look, focus on burning off the layer of fat that is covering up your abs. We all have muscles under there somewhere. Fat burn results from exercise and diet, not from your ab roller or hundreds of crunches.

Tip: Don’t obsess about crunches! Instead, focus on overall fat burn.

Myth #4: Packaged diet foods are the easiest way to speedy results.

It’s amazing (and unfortunate) to see all of the many ‘diet’ or ‘weight loss’ packaged foods. More often than not, these products are packed with sodium, refined sugar, and other artificial ingredients that your body doesn’t need. Ditch the packages and focus on feeding your body with real foods like raw and cooked vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats, and low-fat dairy. Clean eating really is that simple.

Tip: Don’t eat packaged diet foods! Instead, stick with nutritious, whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. Carbs give us energy and help our muscles recover post-workout. The key is avoiding processed and refined flours and sugars.

Tip: Don’t swear off all carbohydrates! instead, stick with whole grains, oatmeal, and brown rice.

One Healthy Breakdown: it’s no mystery. Hard work and healthy eating wins every time!

Friday, September 5, 2014

Friday Faves! | By Kiley

FridayFaves

  • Pumpkin spice coffee everything

photo 2

  • Counting down the days

photo(12)

  • Early morning September skies

photo 4

  • Tigernuts (yup, they’re a thing and they’re delicious)
  • Pure Barre’s September special ($150 for an unlimited month throughout Sept!)

Pure Barre*photo cred: Pure Barre Media

  • The magic of a smoothie in a bowlphoto 5
  • Beach play dates

photo 3

  • Grapes on grapes

photo 1

photo 1

One Healthy Breakdown: a few of my favorite things, including Fridays!

Tuesday, September 2, 2014

Meet Me at the Barre this September! | By Kiley

PureBarreIf you haven’t tried a barre class yet, NOW is the time and Pure Barre Southampton is the place to lift, tone, and burn! This month, Pure Barre is offering Hamptonites the best deal yet! Windmill Lane welcomed the year-round Pure Barre studio this past June and it’s already an OHH favorite and a staple in the Hamptons fitness scene!

photo(191)Offering at least three classes a day, seven days a week, twelve months a year, this barre studio is here to stay. Conveniently located in Southampton village, Kaitlin, Leslie, and Patti, excitedly opened the studio to fill a void in fitness out East by bringing their favorite workout to their favorite place, all year round! Like-minded locals can appreciate their welcoming approach, reliable schedule, fun atmosphere, convenient location, and dependable full-body workout delivered at every class.

Pure Barre is the perfect mix of strength and stretch, fun and vigor. Unlike some other hot group-fitness classes sweeping the nation today, Pure Barre focuses on precise movements to strengthen muscles and the mind-body connection simultaneously. The low-impact moves can really be done anywhere, but the sequence of the Pure Barre method ensures a heightened sense of awareness and appreciation for this important connection. Concentrating on nothing but these movements allows guests to block out the chaos of life outside the door, creating a tranquil energy throughout the studio. The 55-minute workout targets all of those trouble zones head to toe, building long, lean muscles. While the technique is the same, the music, sequence, and choreography prohibit boredom and plateau.

waterski-2

*photo credit Pure Barre media

The Southampton Pure Barre studio and great team of instructors are incredibly welcoming, so newbies should feel at ease and excited to tuck it out. There’s no better time than the present as the Southampton Pure Barre studio is offering a month of unlimited classes for the amazing price of $150 for both new and existing clients! Get ready to shake, tuck, sculpt, lift, tone, and burn every muscle group throughout September at this unbeatable rate! Come one, come all, meet me at the barre!

Visit Pure Barre at 5 Windmill Lane, Southampton, soon to purchase your unlimited monthly pass and stay tuned for events and promotions all year long. Check out Pure Barre Southampton on Facebook and instagram @purebarresouthampton!

One Healthy Breakdown: Meet me at the barre to LTB this fall!