Tuesday, May 26, 2015

Rise and Shine with Lemon Water | By Kiley

Wake up. Rise. Drink warm water with fresh squeezed lemon. Shine.

FullSizeRender(29)Just wash your lemon, (organic is best) squeeze 1/4 lemon into a cup of warm water, and throw the peel right in. Lemons are nutritional powerhouses, full of vitamins B, C, calcium, potassium, fiber, and minerals iron, magnesium, phosphorus, and more. Acting as a mini-cleanse, warm lemon water aids digestion, flushes toxins, and stimulates your liver to kick-off the day right. Boosting the immune system, it provides antibacterial properties as well as instant energy. Nourishing brain, nerve, and skin cells, each sip improves alertness, joint pain, acne, and wrinkles. The pectin fiber may aid weightloss and cravings in addition to setting your mindset for a healthy day. In addition to the hydration benefits, the warm water dilutes the acid so that it’s less harsh on the enamel of your teeth. Do your body and mind a favor and begin each morning with warm lemon water. Cheers!

One Healthy Breakdown: don’t start your day any other way!

Wednesday, May 20, 2015

Tone Up for Summer Giveaway! | By Kiley

Tone It Up is an awesome online community built on fitness and nutrition founded by Karena and Katrina. TIU is great for at-home workouts (check out their youtube channel) and healthy eating in a fun, inspirational way. I was lucky enough to meet these beach bombshells a few years ago and I still love following Karena and Katrina’s adventures, workouts, and recipes!

K, K, and K!These two fitness rockstars just released their first book 28 Days to Fit, Fierce, and Fabulous, the perfect day-to-day guide to healthy living, body confidence, and tons of fun this summer!

TIUThe book is broken up into 28 sections, with one word, mantra, superfood, workout, and psychological exercise for everyday. Karena and Katrina introduce themselves and their mission, simply to help girls around the world to become more confident, fit, and healthy. It’s a great mission, one OHH is definitely aligned with and we happen to have a brand new copy of the book to give away! 28 Days to Fit, Fierce, and Fabulous could be yours! All you have to do to enter is LIKE One Healthy Hamptons on Facebook and answer this quick question! Just click here, fill in your name, email, and what you’re most excited for this summer, submit and you’re entered to WIN! Giveaway ends Monday, June 1st and the lucky winner will be emailed that morning.

28daysOne Healthy Breakdown: enter to win and you’ll be fit, fierce, and fab in no time!

Tuesday, May 19, 2015

2015 Hamptons Farmers Markets & Farm Stands | By Kiley

You know OHH has a serious love for farmers markets and all things fresh and local! Here’s your 2015 guide to local Hamptons Farmers Markets and farm stands:

  • Westhampton Beach: Saturday 9am-1pm in parking lot next to Historical Society
  • Hampton Bays: Saturday 9am-1pm at St. Mary’s Church, 165 Ponquogue Avenue
  • Southampton: Sunday 9am-2pm, 25 Jobs Lane, Southampton Cultural Center
  • North Sea Farms: 1060 Noyac Road, Southampton
  • Bridgehampton: Hayground School Farmers Market Friday 3-6:3pm at 151 Mitchell Lane
  • Country Garden Farm Stand: 35 Millstone Road, Bridgehampton
  • Halsey’s Farm Stand: 829 Montauk Highway, Water Mill

photo(8)

  • Sag Harbor: Saturday 9am-1pm at Bay & Burke Streets
  • Shelter Island: Saturday 9am-12:30pm at the Historical Society, 16 South Ferry Road
  • Pike Farms Farm Stand: 82 Sagg Main Street, Sagaponack
  • East Hampton: Friday 9am-1pm in Nick & Toni’s Parking Lot, 136 North Main Street
  • Round Swamp Farm: 184 Three Mile Harbor Road, East Hampton
  • ECO Farm Stand: 55 Long Lane, East Hampton
  • Springs: Saturday 9am-1pm at Ashwagh Hall, 780 Springs Fire Place Road
  • Amagansett: Wednesday 2-6pm at 15 Montauk Highway
  • Balsam Farms: between Town & Windmill Lane, Amagansett
  • Montauk: Thursday 9am-2pm at Village Green in town
  • Greenport: Saturday 9am-1pm at United Methodist Church, 621 Main Street

One Healthy Hamptons: shop local, eat fresh, feel good!

Monday, May 18, 2015

Let’s Talk Accountability | By Kiley

The return of my home gym has me feeling extra appreciative and motivated after quite a few weeks of withdrawal. It took some major accountability to maintain a regular workout schedule, but it was more than doable. Summer calls for beach days, barbecues, and rosé…all day…right?! So how do you stay motivated to work out and eat relatively healthy with all of this fun and temptation? It’s all about balance and accountability. Here are some top tips for staying accountable all summer long:

  • Schedule, plan, and make your healthy choices a non-negotiable party of your life. Fit in a workout before the beach, (or run at the beach!) barbecue, party, and rosé. You’ll feel so much better enjoying the fun times if you balance them out with healthy choices. Staying on top of it also allows for some ‘wiggle room’ when you want that ice cream cone, glass of wine, or burger.
  • Try something new. While having a fitness routine is great, switching it up and trying new things is even better. Along with muscle confusion and the physical benefits of variety, it also helps to keep motivation high. There are countless fitness classes around the Hamptons, especially in the summer, so try a few and find some new ones you love! It’s MUCH easier to get to a class you love (even on a perfect beach day) and showing up is half the battle!
  • Make it fun. Eating healthy is not boring. In fact, it can be fun and pretty! Take advantage of in season fruits and vegetables and experiment with fun ways to prepare them, like grilling or making ice pops, smoothies, or skewers…Bon appetit to that!

photo 2

  • Challenge yourself by setting goals. No matter how big or small your goals are, make them clear, make them your own, and plan out the necessary steps you need to take to reach them. With a positive attitude, you’ll be achieving your goals and living your dream life in no time!
  • Think outside the box (aka gym.) Do an at-home workout, youtube workout, or, even better, go for a walk or run outside. Take advantage of the warm weather and gorgeous surroundings while you soak up some Vitamin D and fresh air for a win-win!

312267_516454128404479_649288012_n

  • Keep track. For some people, keeping a food and/or exercise log can be extremely effective. The practice of writing down what you eat can make you more aware of mindless munching. For others, it’s infeasible to keep a food journal, (and that’s ok!) but keeping track of your exercise or checking your workout off when you’re done can be extra rewarding.

IMG_1286

  • Buddy Up. Even with all of these strategies, it still gets tough to hold yourself accountable each and every day. That’s why we have workout buddies! Thankfully, when I’m feeling lazy, I’ll get a text from a friend “workout?” or “spin at 4:30?” and that’s all the motivation I need to commit. Be sure to make some workout buddies and be a workout buddy yourself, the more the merrier!

One Healthy Breakdown: No one said it was going to be easy, but it sure is going to be worth it, stay accountable this summer!

 

Thursday, May 14, 2015

Big Weekend in Sag Harbor! | By Kiley

We all know that Memorial Day is the unofficial start of summer in the Hamptons, but I must say that this weekend is pretty big for Sag Harbor – our big chance to soak up as much of Sag before the summer chaos sweeps in…a walk on Main Street and dining al fresco are a must!

SagOther than the regular beauty around town, the Sag Harbor Farmer’s Market debuts on Saturday, May 16th (not the 17th like the sign says!) from 9am to 1pm. It’s with open arms that we welcome the Farmer’s Market back after a looooooong lacking fresh, green, locally grown goodness. If you’re elsewhere in the Hamptons, check out this list of Farmer’s Markets for the 2015 season.

FullSizeRenderAnd, for those of us who have been patiently awaiting the reopening of the newly renovated Sag Harbor Gym, it’s looking like Saturday is the day as well, so you can hit the gym and the farmer’s market. Sounds like a healthy weekend to me!

FullSizeRender_2In other news, if you haven’t checked out the new Harbor Market and Kitchen on Division and the newly expanded Provisions Market and Cafe, you’re missing out! Lastly, Baron’s Cove Hotel and Restaurant is back in business and looking beautiful after a full renovation.

IMG_1246One Healthy Breakdown: Soaking up the spring sunshine in Sag this Saturday & Sunday!

Tuesday, May 12, 2015

Summer Snacks | By Kiley

Summer, summer, summertime. Time to sit back and unwind…

The summer season’s finally here and it’s time to snack accordingly! Between beach days and barbecues, summer calls for smart snackin’. That means quick, easy, and bikini-friendly!image(45)Summer Snacks:

One Healthy Breakdown: wishing you a delicious summer!

Thursday, May 7, 2015

Lisa’s Lovely Organics Opening | By Kiley

The Hamptons is getting healthier this week with the official opening of Lisa’s Lovely Organic Juice Bar (27 Race Lane, East Hampton!) Inspired by co-owner and East Hampton local, Dakota Craine’s mother, Lisa, who passed away of cancer a few years ago. When modern medicine basically ‘gave up’ on Lisa after chemo, her positive attitude and commitment to a raw, organic, plant-based diet prolonged her life and Lisa dreamed of opening her own juice bar to help others once she got better. Sadly, Lisa did pass away, but Dakota, along with her boyfriend Beni, and their co-owners, Liz and Tommy, are excited to carry out Lisa’s dream while contributing to the health of the Hamptons.

smoothie_menuoption1With a story that like, organic produce, and names like “Pump Up the Beet” and “It Takes Two to Mango,” this place is sure to be a Hamptons hot spot! Lisa’s Lovely will also feature local artisans for a one-stop-shop to benefit other locally-owned businesses. Sounds like a win-win for sure! I was lucky enough to get a sneak peak of the indoor/outdoor juice bar, market, and outdoor space, which caters perfectly to a pre or post-workout fuel, on-the-go snack, or even  a nice place to spend a summer day catching up with friends.

You had me at acai bowls, guys! Lisa’s Lovely opens May 7th, with their grand opening party on Saturday May 9th! Stop by between 2-4pm to check out the new place and try some juice, followed by happy hour with live music, hors d’oeuvres, and specialty cocktails  made from Lisa’s Lovely’s fresh squeezed organic juices at Race Lane Restaurant, next door!

LLO_nOne Healthy Breakdown: Isn’t she lovely?! Can’t wait to check out Lisa’s Lovely!

Tuesday, May 5, 2015

Surf’s Up in the Hamptons | By Kiley

What’s a girl to do when her home gym closes for month?! Learn to surf, of course! Okay, that may be a bit of an exaggeration…I didn’t actually learn to surf, per se, but I did learn to workout on a surfboard! It’s called Surfset and it’s awesome! If you’re like me, you may have seen this innovative fitness company on Shark Tank years ago. Well, lucky for us, we can hang ten (have to use the surf lingo obviously, get used to it) at Well Within Studio in East Hampton.

IMG_0926Surfset allows you to ride the wave without getting wet! Inspired by the art of surfing, Surfset is designed to strengthen the core, improve balance, burn fat, and be fun! Combining high-intensity interval training with Pilates, resistance training, and constant stabilization, it’s a full-body workout that will get your heart pumping, your arms paddling, your core tight, and your entire body working!

FullSizeRender_2Class begins with a warm-up (‘on shore,’ aka the floor) and immediately transitions into intervals of cardio and head-to-toe conditioning. Anything’s game, from ‘starfish crunches,’ to ‘duck-dive burpees’ (you think burpees are hard? Try doing ‘em on a moving surface!) to ‘wave runner’ (aka mountain climbers.) The unsteady surfboard acts as an obstacle to jump over, a surface to squat on, a mat for Pilates and yoga, and even a place for standing arm-work with the built-in resistance band. The board is created to mimic the instability of an actual surf board on the water. In order to stay balanced or perform even the simplest movement on the board, the mid-section is engaged and working hard. By the end of the 45 minute class, (which flies by thanks to the thrill of the surf and hoppin’ music) the glutes, arms, abs, and back have all gotten a full workout!

FullSizeRender_1It’s safe to say that these surfers thought of everything. Emma Field, owner of Well Within and Surfset instructor, explains what made her first fall for this unique fitness program:

“I stumbled upon Surfset a couple of years ago at a fitness convention in Germany and immediately liked what I saw. I kept in touch with the owners and as soon as a space became available, I opened up a studio to accommodate Surfset as well as various other fitness and yoga classes. I’ve worked with personal trainers and done pretty much everything out there, but nothing compared to Surfset. You get cardio, strength-building, muscle-lengthening and, of course, your core whipped into shape in no time! Personally, I love that there are no props, (besides the board, of course), so you get toned, but not bulky. I started my fitness journey as a Pilates instructor, so I appreciate a great workout using just your own body weight!”

FullSizeRenderSo, how do you workout…on a surf board?! It takes a strong mind-body connection, an engaged core, and a balance of concentration and trust to complete the class without shaking profusely or falling off-board. Emma makes it look so damn easy and natural, you may wonder what’s wrong with you, but don’t fret. Emma says not to get discouraged at the first class. “If you keep coming back, your balance will improve and you will instantly start to see the results. I mean…who doesn’t want a toned surfer body?”

One Healthy Breakdown: Join the party wave at Well Within Studio! See you at the pipeline?!

Friday, May 1, 2015

Get Ready for an Antigua Adventure! | By Kiley

HUGE, bigger than BIG, super EXCITING news to share! We want to invite you in on something…IMG_0051Along with Jenna Raynell (left) and Erica Velasquez (center) of Wolffer’s Yoga in the Vines, we’ve been eagerly planning a week-long, uber-luxurious escape to…ANTIGUA!

Antigua-RainbowWe’re bringing home away from home and escaping another NY winter for a week of sunshine, beauty, yoga bliss, and island adventure…and we’re pretty pumped about it!IMG_0064So, mark your calendar for January 31st – February 7th, 2016 and get ready to kick next year off with intention, warmth, and an experience you’ll never forget! Click here for all of the details.

Here’s a sneak peak of what you can expect during the Antigua Adventure Yoga Retreat:

  • Deluxe private villa with two private pools, tropical garden, and walking distance to Pigeon Beach and Falmouth Marina (beach, shops, restaurants, supermarket, bars, etc.)
  • Two yoga classes daily, custom workshops, rooftop & sunset yoga, and private yoga with hands-on assists and massage
  • Intention and self-exploration exercises
  • Nutrition workshops and private consultations with yours truly
  • Wolffer Estate Vineyard Wine Tasting Class
  • Traditional Antiguan craft workshops
  • Guided scenic hikes, beach runs and walks
  • Mermaid pools, swimming, and snorkeling
  • Plenty of time for R&R
  • Optional zip lining tour
  • Optional paddle boarding
  • Tons of adventure
  • Daily healthy homemade breakfasts and lunch & dinner outings at local hot spots
  • Professional digital photography service
  • Wifi connection
  • Maid service
  • Lots of individual attention, group bonding, and good old fun in the sun!

IMG_0070We can’t wait to dive in…to our private swimming pools and the gorgeous Antiguan waters!

c8Check out all of the details, schedule/Q&A, and reservation instructions and book ASAP for early bird pricing, as there are only six exclusive spots available! See you in Antigua!

IMG_0034One Healthy Breakdown: Live adventurously. Listen carefully. Love passionately. Go fearlessly…Antigua Adventure 2016, baby!!

*Photos by Kate Petrone Photography

 

Monday, April 27, 2015

30 Things I Learned on Whole30 | By Kiley

I recently completed my first (and probably my last!) Whole30. 30 days of whole foods and not a speck of grains, dairy, soy, legumes, corn, baked goods, or added sugar of any kind. I know, I know, “what the heck did you eat?!” Lots and lots of plants, lean protein, nuts and seeds, that’s what! Oh, and not a drop of alcohol. Sounds fun, right?! If you’re wondering why I would do such a thing, (I don’t blame you!) The book It Starts With Food, by the founders of the Whole30 program, inspired me to dig deeper into my own diet and lifestyle, eliminating the foods/food groups above in order to re-evaluate how my body reacts to them after the 30 days. For more specifics about the Whole30 program, click here! unnamed(2)Although it was tough to adjust and even tougher to refrain from just one little teeny tiny drink, (hello, it is rosé season!) I learned a ton over the past 30 days. Here’s the good, the bad, and the ugly:

1. Sugar is errrrywhere and we’re all pretty seriously addicted to it. You’ve probably heard this in some capacity, but what does that mean?

2. Consuming sugar, artificial sweeteners, and natural alternatives like honey, maple syrup, and even stevia, on a regular basis not only “feed the sugar dragon,” but also throw off our taste buds, cravings, and ability to reach satiety normally.

3. Personally, I do not enjoy black coffee; however, I discovered over these thirty days that I do enjoy unsweetened coffee. Over the past ten years or so, I’ve transitioned from a serious overload of artificial sweetener to cutting back, replacing it with more natural stevia, cutting back on stevia, and now I finally was able to rid my coffee of any sweetener. Whole30 forced me to learn to enjoy my coffee simply with Homemade CocoNut Milk and this is definitely a habit I’m happy to keep. Now I truly savor my coffee, no longer crave it sweet, and rarely do I need a second cup. Remember that baby steps are the way to change a habit for the better. Try cutting the sweetener in your coffee in half to start, if you’re soda drinker, replace one soda a day with seltzer, or satisfy your sweet tooth by having a piece of fruit for dessert. It really does get easier and easier, trust me on this!

4. That’s not to say that occasionally indulging in sweets you truly love is not absolutely necessary to living a balanced life. My love affair with dark chocolate has rekindled and our flame is going strong!

5. While many people argue that they don’t have time to eat healthy, healthy meals made from real, whole foods can be very convenient. The Whole30 program made me simplify my meals, at first, simply because of less options to choose from, but now, out of habit. Going forward, I’ll continue with this practice as I’ve noticed that less-complicated meals are easier to digest.

6. I re-discovered some good old staples I had been overlooking, like good old scrambled eggs. Nothing fancy necessary. Why?

7. Because REAL FOOD TASTES GOOD! Seasoning your meals with herbs and spices, tasting the sweetness of a piece of fruit, and savoring the true flavors of your food is what it’s all about. Again, baby steps. Your palette will adjust and your body will learn to not only like real foods, but crave them.

8. Fat does not make you fat. How do I know? Well, I did not gain (or lose) any weight on Whole30, even though I was eating a lot more (healthy) fat on a daily basis – more nuts, oil, avocado, etc.

9. More fat is not better. Some is best.

10. Whole30 or not, portions size is crucial to healthy eating, even when eating all healthy foods.

11. Avocado has my <3 on a daily basis.

12. This may turn your world upside down: peanuts are not actually nuts. A peanut is a legume, like beans, which means that your body may react differently to peanuts or peanut butter than it does nuts and other nut butters. Just some food for thought. And, yes, I did cut out peanut butter for 30 days (if you know me at all, you know that peanut butter is my favorite food in the whole wide world.) Instead, I ate homemade almond and cashew butters as well as sunflower seed butter, that just may top peanut butter on my list of favorite foods. I’m happy to say that peanut butter does now make a regular appearance in my diet; however, it is not the only thing I think about morning, noon, and night, which is probably a good thing.

13. Rules takes the guess work out. I’m not a big fan of long-term labels, strict diets, or restriction, but committing to a short-term plan can be motivating enough that there’s no need for willpower.

14. It’s really, really scary what is in 95% of our “food” these days. For example, even something like store-bought “all natural” almond milk, which a lot of people think of as a healthy upgrade, has far more ingredients than just almonds. What the heck are locust bean gum or carrageenan and why are they in my almond milk?! I decided to break up with store-bought milk for the time being and stick to my new love, Homemade CocoNut Milk. Same with the aforementioned nut butters. Just make your own or buy the ones actually made with just nuts. There really is no need for ‘palm fruit oil’ in your jar of nut butter. Just like there’s no need for added sugar in your tomato sauce, soy isolate in your snack, or high fructose corn syrup in…ANYTHING. That’s a no-no no matter what.

15. Which brings me to my next point that I just can’t say enough: READ YOUR LABELS.

16. And do what’s right for you. As I said,

17. Eating healthy doesn’t mean eating only the latest superfoods or trying the latest diet trend. It means knowing what foods make you feel healthy and good.

18. If a food/food group makes you feel energized and healthy, you should probably eat it.

19. If a food/food group makes you feel crappy, tired, or sick, you probably shouldn’t eat it.

20. Whole foods are super versatile, see below:

IMG_085721. Another little fun fact I learned over the past 30 days is that any woman in her 20′s or 30′s that declares that she’s not drinking will, without a doubt, be labeled as pregnant, whether it’s by your waiter or your best friends.

22. Drinking seltzer water or kombucha out of a wine glass is not the same as drinking wine, but that’s alright.

23. Waking up on a Sunday morning without any hint of a hangover or headache is worth all of the above – sacrificing the wine and being labeled pregnant.

24. Smoothies are delicious and nutritious. Smoothies aren’t on Whole30 due to a lack of chewing, the act that kickstarts digestion and satiation. So, what’s a smoothie lover to do? Chew your smoothie! Seriously, do it. I missed my smoothies, green smoothies, and smoothie bowls and am happy to introduce them back into my routine, especially heading into the summer season!

25. It is possible to have too much meat, even lean, organic, grass-fed meat. I got sick of chicken after the first week on Whole30. Happy to say that I’ve since reintroduced tempeh and veggie burgers for some delicious meatless protein. Although I know that for me, everything in moderation works when it comes to protein, I totally respect the vegetarians, vegans, and paleos of the world too. Did I mention to do what’s right for you?! I think I did.

26. The benefit of minty fresh breath after a garlicky meal just may outweigh the drawbacks of chewing gum. Again, something I cut way back but am not willing to give up completely.

27. The dreams are real folks. The book warns that people on Whole30 may experience weird dreams about eating an off-plan food, which means that the plan starts over at day one. I’m pretty sure that I had some sort of cheating-on-Whole30-food dream every single night for a month straight. Some worse than others: on the eve of day 30, I dreamed that I weighed myself and the scale read 498 pounds.

28. There is something so refreshing about breaking up with the scale. You’re not allowed to weigh yourself during the Whole30 program at all. I’m not a big fan of weighing myself daily, or even weekly, because the number doesn’t often correspond with actual progress. Non-scale victories are often much better than a number – looser pants, higher energy, clearer skin, toned muscles, etc. Regarding the scale, if the number makes you feel stuck, negative, guilty, or ashamed, stop weighing yourself and rely on how you feel inside and out and how you fit into your clothes. If the scale makes you feel confident and accountable, go for it.

29. Being a proud member of the clean plate club is just plain overrated. Having a healthy diet means eating until your body is satisfied, whether it be fish and veggies or a rich, decadent brownie. It’s not about finishing every last bite, it’s about enjoying one bite at a time and putting the fork down when you’ve had enough.

30. Healthy eating is not a mindless activity. It takes awareness, consciousness, presence, and purpose. Some examples include being mindful of how certain foods/food groups make your body feel, inquiring about food preparation when eating out, not digging into the bread basket or snacking simply because the food is right in front of you, and savoring occasional indulgences sans guilt.

So what’s the conclusion here? Honestly, I think that Whole30 has a TON of positive aspects (primarily eating whole foods) and a few negatives (too extreme, too much meat, and not enough smoothies.) Though I’m not the biggest proponent of this exact plan, I’m happy for the experience because I did learn a lot and got rid of some poor habits. What made me stick with it after finding these faults? The sheer fact that I had made a commitment to myself.

Whole30 has lots of great aspects to it and I know that it has changed lots of lives for the better. If this seems like a plan that may be right for you, I encourage you to commit to it as well. Also, I do suggest an elimination diet for anyone looking to getting to know your body better, especially if you believe you may have an unidentified food sensitivity. Give your body a break from a certain food or food group for about two weeks and then reintroduce it to evaluate your body’s response. That way, as long as other food choices remain consistent, you should be able to tell 24-48 hours after consuming that food/food group if your body is sensitive to it. How do you know? You’ll know. Either it will make you feel fine, good, or the same, or it will make you feel not good in some way. As mentioned above, if it makes you feel yucky, try to cut it out of your diet as much as possible. Lastly, I repeat: read your labels and just eat real food!

IMG_0647One Healthy Breakdown: lessons learned, tools in toolkit, carry on.