Thursday, March 26, 2015

Out With the Old, In With the New | By Kiley

Spring. Birds chirping, sun shining, snow melting, spring cleaning. Before you roll your eyes, this isn’t about weeding through your closet, although that may be a good idea. Spring cleaning is about so much more than old clothing, clean countertops, and fresh gardening. Life is reborn for trees, flowers, wildlife, and whoever wants to take advantage. Spring is the season of growth and renewal; the perfect time to cleanse the old and welcome the new, both inside and out.

Cleanse. Clean out the junk in all aspects of life and replace it with fresh, positive, healthy goodness. As the saying goes, if you keep good food in your fridge, you will eat good food!

EatRealFoodCleanse your eating. That does not mean you’ll have to live on juice – been there, done that. Good news: your body is designed to cleanse itself. That’s right, you can skip the starvation, straw sipping, and pill popping. Just get back to the basics and treat your body right by eating right. Go through your pantry, fridge, and freezer, and throw away anything (and everything) past its expiration date, labeled with ingredients you don’t even recognize, and those winter comfort foods you know aren’t doing you any favors. Then make a grocery list full of (almost) nothing but whole foods and fresh, in-season produce. Get shopping, aiming for organic, unprocessed, high-quality, and local as much as possible. Most importantly, practice mindful eating to break up your current patterns. Call on a friend or nutritionist for some moral support. Take a step back, listen to your body, turn to whole foods, and sit and slowly chew, taste, and savor each bite. Soon enough, you’ll find you’re eating what your body truly wants and needs, not what your sweet tooth or emotions crave. You’ll be more in-tune with yourself and ready to spring into spring!

drinkmorewater The other factor in cleansing is hydration. Drinking enough water is crucial to our health in so many ways. Since we’re made of mostly water, our body needs to stay hydrated in order to function properly, cleanse naturally, stay active, and maintain balance. Plus, drinking lots of water can boost metabolism, avert cravings, and energize your muscles. Since you’re cleaning out your fridge, you’re ditching the soda, fruit juice, sports drink, cocktail mixers, and whatever else you’re sippin’ on. Good ol’ H20 is where it’s at. Always carry a water bottle with you and spice up your water with fun additions and natural concoctions!

ThinkgoodthoughtsLastly, what’s progress without positivity?! As we clean out our closets, pantries, and bodies, this spring renewal won’t last without an attitude adjustment. It’s as simple as the three words above: think good thoughts. Clean out the old – the judgement, negativity, fear, guilt, etc. that we place upon ourselves and others. Replace all this wasted space with pure, uplifting thoughts. We put so much effort into taking care of others and showing our loved ones that we care, but we often overlook the same treatment for ourselves. Treat yourself with respect, kindness, and self-confidence. Catch yourself next time you have a negative thought and turn it around. Soon, these mindful changes will result in greater happiness and health like never before! Feel free to evaluate the people in your life as well. If someone does nothin’ but bring ya down and you can easily avoid them, cleanse them right out and don’t look back. Fill your mind with good thoughts, fill your life with good people, and fill your days with good things!

One Healthy Breakdown: This spring season, don’t just replace the snow boots with rain boots. Instead, think about the changes you’ll make to rid the same old and embrace the new you, from the inside out and the outside in!

 

Tuesday, March 24, 2015

Spring Superfoods | By Kiley

Spring is slowly, but surely moving on in. Let’s start taking advantage of fresh spring produce, raw fruits and veggies, and a rainbow of color. Incorporating the following spring superfoods into your varied, whole-food diet is definitely a super duper idea indeed!

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  • Artichokes
  • Asparagus
  • Avocado
  • Beets
  • Berries
  • Bok choy
  • Cauliflower
  • Eggs
  • Greens
  • Kefir
  • Radishes
  • Salmon
  • Scallions

One Healthy Breakdown: spring into the season of freshness!

Tuesday, March 17, 2015

One Healthy Shamrock Shake | By Kiley

Let’s forgo the fast food, skip the drive thru, hold the corned beef, and head straight for the shake. We’re talking a Shamrock Shake, yum yum. After all, a large shake at McDonalds will cost ya almost a day of calories, well over 100 grams of sugar, and a whole lotta other crap that is far from lean or green. This healthy version is delicious and nutritious enough to have for…breakfast! Lucky you!

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One Healthy Shamrock Shake:

In a blender, combine:

  • 1 frozen banana
  • 1 large handful spinach or romaine (fresh or frozen)
  • 1/2 cucumber
  • A bunch of fresh mint leaves and/or one drop of peppermint extract (a little bit goes a long way)
  • 1 teaspoon cacao powder or cocoa powder
  • 1 teaspoon cacao nibs or dark chocolate chips
  • 2/3 cup almond milk (or milk of choice)
  • handful of ice cubes

Pour into a large glass. Top with extra nibs or chocolate chips and go to town!

One Healthy Breakdown: it’s a wish come true!

Wednesday, March 11, 2015

Matcha Me. Matcha Tea. | By Kiley

Whatcha matcha? Matcha is a high-quality powdered form of green tea. With tons of uses, matcha is pretty universal, but currently trending in the latte department as well as flavoring baked goods, smoothies, and sweets. Did I mention universal? Although all green tea is extremely healthy, matcha may just be a front-runner because the powder allows us to consume the whole tea leaf, getting a much higher “bang for our buck,” nutritionally-speaking.

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Matcha is packed with antioxidants that help the immune system to fight toxins, bacteria, viruses, aging, and even cancer. As a natural detoxifier, matcha is also high in fiber and amino acids. It boosts metabolism, prevents the dissolving of fat cells, and even burns calories while improving hair and skin health. Known as both a stimulant and a relaxant, matcha boosts mood, energy, and concentration while calming and reducing anxiety simultaneously. Additionally, matcha lowers cholesterol and blood sugar without increasing insulin levels. Hows that for a superfoodpowder?! You can find matcha powder at a health food store or online. Sorry to say, but Starbucks matcha is not the real deal (I said I was sorry!) To make up for it, I’m sharing my new favorite afternoon pick-me-up:

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Matcha Me Latte

Mix 1 teaspoon matcha powder with 3/4 cup hot water. Add remaining 1/4 cup almond milk (or milk of choice.) If you fancy, top with frothed milk and cinnamon. For extra sweetness, add a small teaspoon of honey or stevia.

One Healthy Breakdown: matcha me some green tea!

Monday, March 9, 2015

Celebrating Nutrition Month in a BIG WAY! | By Kiley

March is National Nutrition Month and timing couldn’t be more perfect!

image(35)See here for why! Wahoo! Couldn’t wait another day to announce this news!

If you’re considering some nutritional support, I’m your girl! Reach out now because I’m happily offering an introductory rate until the end of April. Until then, we’re springing into spring serving up some serious healthy goodness to nibble on:

Here you have OHH’s top 10 nutrition tips to incorporate into your life because YOU deserve to enjoy the taste of eating right and flourish through food. Let’s live that high vibe life full of whole foods and no guilt! Speaking of whole foods, read all about the Whole30 program and why OHH is hopping on board too! No matter if you’re paleo or pale-no, it’s all about the whole foods, leans and greens, and listening to YOUR body.

So, there you have it, lots of yummy links and nutrition tips to crunch on! Now pay it forward. If any of your friends, family, or coworkers could use a little help developing a healthier, happier lifestyle, point them in my direction. Send them a link, suggest they sign up for OHH’s free e-magazine, or let them know to contact kiley@onehealthyhamptons.com for one-on-one support. Happy March, indeed!

One Healthy Breakdown: get your nutrition on all month long!

Wednesday, March 4, 2015

Whole30 Adventures with Teach. Eat. Repeat. | By Anna & Rachel

Meet Rachel and Anna of Teach. Eat. Repeat. I’ve been following their Whole30 adventures and just had to share the healthy goodness with you! Not only have these two ladies made huge healthy changes themselves, but they’re also helping others to do the same, all while lesson planning, wedding planning, and meal planning in the hustle and bustle of NYC. Read on for their total Whole30 run-down and healthy onion ring recipe below!

meet usSo, what exactly is this Whole30 and why should we all know about it?? Whole30 is a program that was founded by Whole9 creators, husband and wife team Melissa and Dallas Hartwig. They published an awesome book called It Starts With Food that describes the tenants of the program and how food can literally change your life in one month or less. 99% of their resources are available for free on their website because they want you to take the program and share it with everyone you’ve ever met. We started Teach. Eat. Repeat. to spread the message, the “love and lettuce” as we call it, because of what a difference it’s made in our own lives.

So, what are the Whole30 rules? You can find the official rules here or our own interpretation below (they’re most simply, though regrettably, expressed in a series of “nos,” but don’t fret because there are a whole lotta yes’s to come!)

1. No added sugar of any kind, real or artificial. This includes maple syrup, honey, agave, splenda, coconut sugar, etc. Read your labels and say bye bye sweet tooth.
2. No grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and nasties like maltodextrin.
3. No legumes/soy (sauce, lecithin, peanuts, lentils). They make exceptions for green beans, sugar snap peas and snow peas, because you consume more “pod” than “bean,” and the green stuff out weighs the lugumey-ness. You can read the full “Legume Manifesto” as to why.
4. No dairy. The only exception to this is clarified butter or ghee.
5. No carrageenan, MSG or sulfites.
6. No alcohol, not even for cooking. We know, we know.
7. No “sex with your pants on” aka, no making versions of your favorite “cheat foods,” with compliant ingredients (no banana ice cream, date brownies, coconut flour pancakes, eating almond butter straight out of the jar…). If it’s a food or substance that you can’t control yourself around, don’t eat it. 30 days is enough time to let go of bad habits, overhaul trigger foods, and change. your. life.
8. No stepping on the scale or taking body measurements for the duration of the program. It’s about so much more than numbers, people. You can weigh yourself before and after, but we’ve found that no-scale victories are the biggest victories.
9. No cheats, no slip, no excuses. Or you start over.

Why so strict? Go big or go home, folks. Each of the foods on the “no” list represent either a. a potential allergen or b. an immune disruptor. Certain foods could be having a negative impact on your health without you even realizing it. Since your immune system is largely housed in your gut, your body may not be able to completely repair itself and fight off invaders at the same time. In order to discover the foods that may or may not harm your body, you strip out all of the potentially physically and psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. And then reintroduce them, group by group, little by little. By following the 30 days and the reintroduction program, you can see exactly how your body responds to each food. As Melissa says: “imagine you have 10 cats, and you’re allergic to cats. If you get rid of 9 of them, will you feel better?” Maybe? Yes? No? How will you ever know unless you get rid of all 10 once and for all?

With that said, let’s move on to the yes’s. You can eat as much healthy protein, vegetables, fruits, and healthy fat as you are physically hungry for. Ideally, you don’t have to read any food labels because all of the food you’re eating are whole, natural, and unprocessed. Unfortunately, there are hidden sugars in things like tomato sauce, pickles, and canned foods, so it’s important to be mindful of these while shopping.

So, no labels and no alcohol? Umm, how do you do that?! We did the Whole30 program together in October for all of those reasons above. We started for different reasons. Rachel had done one before while living in Miami and lost a ton of weight. When her boyfriend of four years broke up with her, she went on a six-month bender, but one day, enough was enough. Anna started because she wanted to lose a few more pounds before her wedding. In January, we recruited more friends to our team. We needed a team because the shopping is hard. The meal planning is hard. The motivation becomes hard and sometimes, when everyone around you is knocking back fireball shots faster than Pitbull can say “Fireball dunDUNdundundundun,” you need someone’s smile from across the bar to tip your lime and seltzer at knowingly.

January 1st is a traditional start date for Whole30. The founders of the program run a big national push for people to start on January 1st, and so by default, you end up with a HUGE online network of teammates. It’s all over their blog, instagram and forum and you connect with thousands of other people who are also committing to this lifestyle. We figured the more the merrier.

How did we feel? This is a tricky one. We’ve felt different ways on different days. On day one, we felt awesome. On days two and three, we felt hungover. On day seven, our pants felt tighter than when we started (wtf?!). On day twelve, we had the most realistic food dreams about tings we don’t even crave in real life (Anna woke up crying because she thought she ate truffle covered goat cheese in the ocean in the South of France with her best friend). But the moral of the story is around day fifteen, we started to feel this unbelievable energy. In our line of work, you have to be on your toes, on the move, and on-stage all day long. Having boundless energy and endless positive things to say to children isn’t just important, it’s the difference between loving teaching and despising life. The energy created motivation to keep going and it’s just continued to snowball.

How do we prepare for a working week on the Whole30? Not going to lie, it’s a lot of work. It’s a lot of prep, but it’s totally worth it. We both prep a bit differently, but we’ve found what works for us individually and we love making shopping and cooking dates together and with a group of friends, it’s actually a lot of fun.

So, 30 days has come and gone…why are we still going? We feel really, really good, that’s why. We’ve never slept better, had more energy, or been more in control of our food choices. That said, we also haven’t rid ourselves totally of all of our “emotional” food issues, though we’ve come a long way. We still crave sugar after dinner or wake up drooling because we want bacon. We continue the journey towards that elusive thing called “food freedom.” We want to indulge happily and guilt-free when we choose, not when our mind tells us it’s time for a sugar rush. We want to reach a “goal weight,” or have my wedding dress fit perfectly. Mostly though, we want to keep on feeling really good for all of the milestones we have coming up as well as life in general!

FullSizeRender(18)Anna and Rachel just started another Whole30 on March 1st and their experience has convinced me to hop on board this spring as well. If you’re interested in joining us in April for One Healthy Whole 30, stay tuned for more info, resources, and motivation. In the meantime, check out Teach. Eat. Repeat. and poke around the Whole30 site too! Feel free to email talktoteacheatrepeat@gmail.com with any questions for Anna and Rachel! Last, but not least: Whole30 Onion Rings:

onionringsGame Day Recipe: Whole30 Onion Rings

What you’ll need:

  • 1 large yellow onion
  • ½ cup almond flour
  • ½ coconut flour (Note: if you only have one or the other, that’s totally fine. We like the mix, but it really doesn’t matter).
  • 2 eggs lightly beaten
  • 4 tsp paprika
  • 2 tsp garlic powder
  • ½ tsp cayenne
  • ½ tsp salt
  • Two mixing bowls
  • Baking sheet
  • Cooking Spray

What We did:

  1. Preheat the oven to 400degrees
  2. Slice the onion.
  3. Mix the flours and spices in one bowl. Mix them around a bit so they’re good and friendly with each other.
  4. Crack eggs into the other bowl
  5. Use one hand to dredge the onion through the eggs and then plop into the bowl with the flours.
  6. When they’re all coated, bake for 20 minutes. Make sure they’re not touching. After 10 minutes, flip the rings so both sides get toasty.
  7. Serve alone, with guacamole or whip up some Whole30 mayo and mix it with Buffalo sauce for a spicy, creamy treat.

Give yourself the touchdown cheer! You just made some healthy onion rings!

One Healthy Breakdown: thanks for the inspiration, explanation, and energy!

Sunday, March 1, 2015

March Madness – Lucky Lunges! | By Kiley

Guess what…we’re lunging right thru March and stepping into spring! Here’s how to lunge: Stand up tall. Keeping your upper body straight, take a big step forward with one foot. Lower hips and bend front knee to a 90-degree angle. Repeat on the other side. Lunges work the entire leg and core, especially the glutes, hamstrings, and abdominals. Focus on these muscles when executing each lunge to maximize benefits. Some people like to place their hands on their hips and others like to hold them in front of them for balance. Commit today and print or pin the calendar below. Complete each set on BOTH legs (so, when it says 3 lunges, that’s three lunges each side for six total!)

Lucky Lunges Monthy CalOne Healthy Breakdown: Happy March, let the madness begin!

Tuesday, February 24, 2015

A Weekend of Waves, Warmth, and Warriors | By Kiley

So, the past few weeks have been pretty tough. Bitter without the sweet. Long, cold frozen, windy, sniffly, snowy, slippery, and overall, pretty darn miz. Mother Nature just won’t budge. Don’t get me wrong, I really do love the Hamptons year round, but it’s about that time when I can totally understand how others migrate south for some sun, warmth, and beauty. Luckily, I totally got my fix of all of the above this weekend, right in our own backyard thanks to lululemon athletica East Hampton, three of the best lululemon ambassador yogis on Long Island, and Gurney’s Montauk.

IMG_0274The drive out to Montauk (sans traffic!) was decompressing in itself, but knowing that a weekend of yoga bliss lay ahead was even better. As we unrolled our mats in the Great Room, with the sun shining through the windows and waves crashing down at the beach, I quickly began to defrost and fill with warmth and gratitude.

The first of three classes on Saturday morning was taught by Lana Russo, lululemon ambassador at the Manhasset store. The class was pretty much exactly what I personally seek when signing up for a yoga class: a combination of feel-good stretching, challenging poses to push outside of the comfort zone, and a relaxing meditation. Lana does it all with a seamless flow, a warm heart, and some non-traditional yoga music. We’re talking a yoga-remix of Katy Perry’s “Roar” and such – what’s more fun than that?! Lana makes yoga more accessible to all levels as she breaks down advanced poses into manageable steps. Here’s Lana below, being the yogi rockstar that she is:

FullSizeRender(16)The second class, rounding out Saturday morning’s practice, was taught by Evelyn O’Doherty, local yoga teacher, SUP racer/instructor, lululemon EH ambassador, and friendly face we all know and love (if you don’t know Evelyn, you should.) It’s impossible not to get stronger during Evelyn’s class; her light-hearted style benefits all walks of life and all types of athletes. She has this amazing ability to make anyone smile, even when instructing challenging poses, burning abdominal exercises, and “hanging out” in plank. Evelyn’s smile always reminds us, that no matter what, it’s all going to be A ok. Here’s Evelyn practicing a playful, yet perfect, inversion:

FullSizeRender(17)After two and a half hours of Vinyasa Flow, Saturday afternoon was free for our choosing. I followed the crowd to the Seawater Spa and fell even deeper into ‘vacation mode as I sat by the Seawater Pool in my bikini, robe, and flip-flops. While it took some imagination, Montauk in February quickly became my own personal island retreat. I soaked up the goodness and sailed away into Shavasana…for the third time that day.

Saturday evening wrapped up with a Yin Yoga class taught by Angela Williams-Jones, owner of Flower Power Yoga and lululemon Ambassador at the Walt Whitman store. Lucky for me, Angela’s mat was next to mine during the morning classes, so I knew that whatever came next, there would be laughter and love. Yin is a restorative practice full of therapeutic poses to cleanse, balance, and regulate the body. Poses are held for at least a few minutes to increase circulation, enhance immunity, improve flexibility, maintain focus, and deconstruct emotion. Typically, Vinyasa produces discomfort the longer we’re in the pose; however, I found that Yin was just the opposite. At first, the poses were awkward and uncomfortable, but the longer we settled in, the better it got, especially knowing we were cleansing all of our major organs and systems of the body. Although I was exhausted, mentally and physically, after Saturday’s three classes, I couldn’t wait to get back to the mat the next day for more adventure with these amazing people.

Sunday morning’s class confirmed that Angela is so not your typical yoga teacher and this class was definitely not your typical yoga class. The Yoga Fusion Flow class took us through a series of songs, poses, emotions, stages, transitions, and experiences, some recognizably familiar and others new and different. That’s life, right? Just when we think we’ve mastered it, just when we become accustomed to the journey, just when we’ve settled in or fallen head over heels, we’re reminded that life is an ever-changing journey. Good or bad, things shift, we react, we sway, we readjust, shake it off, and keep going, hopefully with a big smile, a full heart, and possibly our yoga mat. Click here to see a quick clip of Angela’s heart-warming class!

580301_485743748146028_1073937593_nThis weekend was just that for me – a reminder that life is ever-changing, growing, supporting, experiencing, and full of love and opportunity. Not only did Gurney’s provide a rejuvenating escape, but I found that my personal yoga practice grew more in these two days than ever before. Stepping outside of my comfort zone on the mat came easily thanks to the three amazing ambassador yogis supporting us, teaching us, and making it all fun and playful. Thanks to lululemon athletica East Hampton, yogis Evelyn, Lana, and Angela, and Gurney’s Montauk for providing exactly what I needed, exactly when I needed it. Namaste!

picstitch(26)One Healthy Breakdown: When I drove into Montauk on Saturday, it was winter. When I left on Sunday, spring was in the air. Now that’s magic.

Wednesday, February 18, 2015

Ya Snooze, Ya Lose | By Kiley

You’ve heard it a hundred times: 8 hours of sleep a night! Let’s face it – for most of us, that’s almost impossible really, really, really hard….

MP900181418…but now that these adorable puppies got your attention, let’s talk about why sleep is SO important! It’s not just about feeling rested (although isn’t that such a great feeling?!) Sleep, along with hydration and nutrition, make our bodies efficient, from the inside out to our very top layer of skin cells. Lets uncover all of the benefits of sleep, including, yes, you guessed it: weight loss.MP900385227

Sleep literally creates energy, so we function efficiently in all walks of life, at all stages of life, from the classroom to the gym, at the office, with our families, and beyond. Healthy sleep aids brain functioning, memory, creativity, and focus to ensure we’re on our A game. With a big exam or job interview approaching, the smart thing is to spend those wee hours sleeping instead of cramming.

The immune system is most efficient at prevent illness and disease with ample sleep. Sleep also controls inflammation and balances hormones linked to mood, stress, weight, and appetite. The likelihood of losing weight and keeping it off long-term is far increased by good quality sleep.

With ample sleep, we’re able to efficiently metabolize food, absorb nutrients, cleanse toxins, rebuild muscles, strengthen bones, and control our appetite. That’s right, the difference between a poor night’s sleep and a good night’s sleep can be the difference between choosing healthy foods and…not. Hormones that cue hunger and fullness are thrown off by lack of sleep, as are cortisol levels, causing unnecessary stress, which also adds to weight gain, and the vicious cycle repeats.

Along with healthy eating, regular exercise, and emotional balance, we can become better versions of ourselves with the recommended seven to nine hours of sleep a night. Like recharging a battery or filling up a car with gas, sleep is the ammunition that fuels our bodies, a huge factor in mental, physical, and emotional health. If we ALL got enough sleep, imagine the possibilities…!

One Healthy Breakdown: Do your body right – get your eight hours tonight!