Zucchini + Oats = ZOATS

What’s a zoat?! Much like zoodles are noodles, zoats are oats made out of zucchini (plus, they’re fun to say.) While they’re not the prettiest of breakfast bowls, they sure are delicious and super, duper healthy, without any gluten, dairy, or sugar! What’s better than polishing off a cozy breakfast knowing that you’ve already gotten in a good serving of veggies? Nada.

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Breakfast Zoats (makes 1 large or 2 smaller portions)

Ingredients:

  • 1 zucchini
  • 2 heaping tablespoons oats
  • 1 heaping spoonful of flaxmeal
  • 1/2 mashed banana
  • 1/2 cup almond milk
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon maple syrup or honey
  • 1 tablespoon walnuts or nuts of choice
  • optional: 1 egg or 1 scoop collagen peptides or protein powder of choice

Grate zucchini into a saucepan on heated stove top. Add remaining ingredients, mix together, and simmer until liquid is absorbed. Transfer to bowl and enjoy warm.

One Healthy Breakdown: totes for zoats that taste like oats!

The Gift of Well Necessities

Is there anything better than getting a package in the mail full of healthy new, fun, and tasty snacks? I think not. It’s like Christmas all year round with The Well Necessities Collection, a bag full of *healthy* goodies hand-picked by a fabulous Registered Dietician and Doctor team!

“A seasonal surprise of functional foods and lifestyle essentials that protect and promote your health and well being,” The Well Necessities Collection is the obvious choice for a healthy holiday season and the perfect gift for everyone on your list! Use code OHH10 for 10% off!

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Subscribe to the collection to receive shipments quarterly, each with 10-15 full and sample size products to expand your healthy horizons. Everything is vegan and gluten-free, so whether or not you eat that way, you’ll learn something about what you put in your body. Who knew that pasta made of lentils and gummies packed with biotin can be just as delicious as the real deal?!

From a raw, guilt-free brownie to kale and jicama chips to satisfy your craving for crunch, everything is made of real, whole ingredients. You never know what you’re gonna get with The Well Necessities Collection, but you can rely on lots of fuel-filled food, the latest and greatest wellness products, and a straightforward explanation on why each product is good for you.

As if that’s not yummy enough, Lisa Hayim of The Well Necesities also includes exclusive discount codes so that you can order more of what you love at a reduced rate! TWN Collection is the perfect gift to give your health-conscious friends (and yourself too!) Every season, you’ll look forward to rummaging through the bag, reading about the goods, trying new healthy snacks, and feeling great as a result. Click here to read more about this nutritious, delicious offer and don’t forget to use code OHH10 for 10% off!

One Healthy Breakdown: we’re hooked on the Well NECESSITIES Collection!

Thanksgiving Staples Done Right

Thanksgiving food has a bad rap. Not only is the holiday a celebration of gratitude, giving, and grub, but Thanksgiving dinner can actually be pretty freaking healthy with a little bit of thought, control, and balance. So, ignore the hype, don’t fast for the feast, and go into the meal knowing that it’s not your last, so enjoy! Here’s the deal on those Thanksgiving staples:

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Turkey: the main event. Turkey is actually a healthy, low-fat lean protein with tons of vitamins, so let it take center stage on your plate. It’s when the turkey is covered in stuffing, gravy, mashed potatoes and devoured alongside alcohol, dinner rolls, and dessert. So, instead of using the turkey as a means to hold these other foods, actually enjoy the turkey itself!

Potatoes: potatoes are a healthy, starchy veg BUT they’re usually ‘buttered up’ (literally) with tons of butter, cream, and cheese, adding tons of fat. If you’re like us, you’d take sweet potatoes any day over regular white potatoes – they’re sooo much sweeter! Luckily, sweet potatoes are also sooo good for you, full of Vitamins A, B, and C, fiber, and beta-carotene. Just keep it simple with a little bit of oil (olive or coconut) or butter and some cinnamon, rosemary, or your favorite spices. If you agree to disagree and prefer the white mashers over orange, simply enjoy a small serving, not a potato volcano on your plate…unless you’re gearing up for a post-Thanksgiving marathon. In that case, you’ll actually need those carbs!

Brussels Sprouts: this cruciferous veggie is a fall staple in the OHH kitchen. Full of fiber, they’ll help you to digest your holiday meal while lowering cholesterol and risk of certain cancers when eaten regularly. Plus, they’re so damn good! No reason not to pass the sprouts, please!

Cranberry Sauce: sadly, we’re in America and that means that your traditional cranberry sauce is more like a gelatin of sugar (with very little to no cranberries) that plops out of a can. Not so appealing. Why not try to make your own, because real cranberries are actually a great source of antioxidants. Here’s a super simple recipe without the added sugar or chemicals!

Casseroles: yeah, not so healthy. The dish on casseroles: not to rag on this classic holiday dish, but a casserole is basically an excuse to make a normally healthy food (like green beans) into a cheesy, buttery, saucy, glutinous dish, with a bit of veggies hiding inside. Keep things simple and skip the ‘role, just stick to the good old veggies above!

Dessert: Have your cake and eat it too. Pumpkin and pecan pie, yum yum. Ok, so not the healthiest things in the world, but again, pumpkin and pecans themselves are both full of nutrients, so if you’re in charge of the pie, aim to bulk up these ingredients and dial down the sugar. Either way, there’s no need to turn down Thanksgiving dessert, just have a few bites of your very favorite, enjoy the deliciousness, and be done with it. It’s when dessert becomes an all-you-can-eat buffet that’ll have you feeling YUCK with a side of guilt.

One Healthy Breakdown: Thanksgiving is one meal, one day, and the focus should be on gratitude over grub…but enjoy the grub too! Happy, healthy holiday!

Black Friday Marathon of Sweat

What’s better than shopping on Black Friday?! Sweating! Burn off the pie during lululemon athletica East Hamptons’ Black Friday Marathon of Sweat, including a boxing class, beach run, yoga, strength class, and winding down with restorative yoga. There may also be some surprises in between, including good old Black Friday markdowns. Shop and sweat…sweat and shop!

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Did we mention that all classes are free and first-come first-serve? You know OHH Is in for the post-holiday sweating and shopping, see full schedule below and hope to see sweat you there!

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One Healthy Breakdown: fuel up on turkey and pie and then be thankful for the sweat marathon!

Warming Winter Smoothie Tips

Temperatures are dropping and cravings are changing. Instead of cool and refreshing smoothies, we’re yearning for warming comfort foods, so what’s a smoothie fiend to do?

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Don’t worry, you don’t have to ditch the smoothies ’til spring, but you shouldn’t have to freeze  either! Smoothies (and smoothie bowls) are a great (and tasty!) way to pack a ton of nutrients into one cup; (or bowl!) however, it’s important to alter eating habits as the seasons change.

  1. Spice it up. Add warming spices to your smoothies (cinnamon, ginger, nutmeg, turmeric, cardamom, and even a dash of cayenne if you’re brave!) They’ll heat the body from the inside out, promote circulation, digestion, and immunity while increasing metabolism. Plus, herbs and spices add great flavor without any additional calories, just additional antioxidants!
  2. Cook  it. Ok, don’t actually cook your smoothie. That’d be…soup. DO use more cooked vegetables, though. While we crave raw fruits and veggies in the summer season, winter calls for cooked produce. Instead of raw greens, use more cooked greens, as cooking brings out different nutrients and enhances digestion. Frozen bananas are a popular addition to thicken a smoothie. Instead, try cooked cauliflower, (cooled or frozen) it makes for a thick and creamy texture (you’ll definitely need a spoon!) without altering the taste.
  3. Season it. Incorporate seasonal produce like pumpkin, sweet potatoes, squash, apples, pears, ginger, cranberries, and cauliflower. Fall and winter produce is fresh, affordable, and delicious, even in smoothies. Remember how important it is to eat with the season!
  4. Go frozen. Talking about frozen fruit here, no one should freeze when enjoying a winter smoothie! Most of your favorite smoothie fruits are out of season right now, but that doesn’t mean that you can’t have your berries, melon, or mango and eat them too. If you’re missing these warm weather fruits, buy organic in the freezer section. Frozen organic fruit is a great way to go when you can’t enjoy fresh, locally grown. Go ahead an enjoy an AB & J Smoothie (that’s almond butter and strawberries) just use the tips above to transform it!
  5. Bulk it. Be sure to add some fat to your smoothie, especially if it’s replacing a meal. Try coconut oil or butter, avocado, nuts, or nut butter. Add bulk by topping off your smoothie with granola, cereal, seeds, or your favorite topping for more sustenance. It takes extra energy to keep ya warm all day, so you’ll need it!

Click here to read more about seasonal eating and here for our favorite holiday-flavored smoothie recipes so that you can start incorporating the tips above!

One Healthy Breakdown: Cheers to cool smoothies that warm us and taste good too!

Morning Rise & Shine Ritual

Snooze. Roll out of bed. More coffee. Scramble through your to-do list. Count down the minutes until you can leave the office… Sounds miserable, no? Here’s a super simple daily exercise anyone can (and should! ) use to rise, shine, and set yourself up for success, with a smile!

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  1. Write down three things that you’re grateful for today.
  2. Write down three things that you would like to get done today.

That’s it. Now, you’re centered, thankful, positive, and motivated, so go seize the day!

One Healthy Breakdown: nothin’ like a big cup of joe inspo in the morning!

Cookie Dough Protein Bites

Cookie dough. One of life’s treasures. What about cookie dough we can feel good about eating? That’s right, no salmonella in these bad boys, just pure protein, natural sweetness, and serious cookie-dough deliciousness. No need for cookies when you’ve got cookie dough protein bites!

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Ingredients:

  • 1 can (approx. 3 cups) cooked chickpeas
  • 5 medjool dates (be sure to remove pits!)
  • 2 heaping tablespoon rolled oats (plain, uncooked)
  • 1 heaping tablespoon hemp seeds
  • 1 tablespoon raw cashews
  • 1.5 tablespoons peanut or almond butter
  • 1 teaspoon honey
  • 1 teaspoon coconut oil
  • 1/2 teaspoon vanilla extract
  • pinch of sea salt
  • 2 tablespoons dark chocolate chips or cacao chips/nibs
  • optional: 1 scoop vanilla protein powder and/or collagen peptides for added protein

Instructions:

Mix everything together in a Vitamix, high quality blender, or food processor. Once mixture blends and forms into dough, roll into balls and refrigerate for at least 30 minutes. Devour and enjoy! We dare you to have just one…it’s impossible.

One Healthy Breakdown: just as yummy as the real deal, but super healthy!

Pregnancy Health & Fitness

Any other baby mamas out there trying to stay healthy and fit? It’s super duper important; it’s not just for you anymore, it’s for that growing little human inside of you. It’s for your family.

The best thing you can do for your baby is to take care of yourself. When you put your health first, you’re putting your baby’s health first. We’re always better able to take care of our family if we’re taking care of ourselves as well. So, how do we stay healthy and fit during pregnancy??

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Most prenatal nutrition guides tell you what not to eat, like raw fish, cold cuts, and unpasteurized cheese…but how about what to eat?? That’s far more important!

Real, fresh, nutritious foods, that’s what (yes, just like before you were pregnant!) It’s crucial to fuel your body and your growing baby with good quality, whole foods for your little one to thrive.

Some of the best foods that you can eat during pregnancy include leafy greens, avocado, eggs, coconut, fresh fruits, seasonal veggies, salmon and lean protein, whole grains, sweet potatoes, yogurt, and nuts and seeds. Be sure your kitchen is stocked with these healthy staples and eat a diet full of variety to ensure that you get a wide variety of nutrients for you and baby.

Eat smaller, more frequent meals throughout the day, keeping both hunger and nausea at bay. Your stomach doesn’t have as much space as it used to as it’s sharing with baby, so smaller meals and snacks throughout the day will keep you energized and ease digestion. (If you’d like further nutrition support (pregnant or not) please contact kiley@onehealthyhamptons.com.)

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Now is the time to tune in deeper to your body’s signals, cravings, and needs in all aspects of health. If you’re tired: rest. If you’re hungry: eat. If you’re under the weather: slow down. If you’re anxious: meditate. If you’re energized: exercise. If you’re out of breath: take a break. If you’re craving orange juice: get some Vitamin C. If you’re craving ice cream: indulge once in a while. If you feel fat: think about how amazing your body is, growing life inside. A M A Z I N G !

As for exercise, DO IT! Carefully. Exercising during pregnancy will better prepare you for labor, delivery, and post-birth. Again, listening to your body is crucial. Pregnancy is not the time to try a new workout, like Cross-Fit or running if you haven’t done so regularly (unless that something is gentle yoga or another low-impact exercise that truly feels good.) Feeling good is the biggest indicator of doing good during pregnancy. Of course, consult your doctor as well.

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Many active women are able to continue with their pre-pregnancy fitness routine, while modifying for baby (keep heart-rate more stable and avoid certain abdominal exercises, for example.) Activities such as walking, swimming, and yoga are highly recommended during pregnancy as they do not put impact on the body. Find some form (or variety) of exercise that you enjoy and stick with it as long as you feel comfortable.

As for me, personally, I’ve felt good enough to continue running a couple of times a week, (at a much slower pace) along with some HIIT (high-intensity interval training) workouts (not pushing my heart-rate too high) yoga, spinning, walking, and weight-training. I vary my workouts, incorporate yoga, stretching, and rest days, and most importantly, listen to my body. If I’m tired or under the weather, I’ll choose sleep over a workout or opt for a long walk, even though I probably would have pushed myself pre-pregnancy. Sustaining my exercise routine has absolutely helped me to feel better, more confident, and keep my mood stable with all of these hormones doing their thing. Pregnant or not, endorphins are magic.

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With all of this said, no one knows your body like you do, so the biggest advice to walk away with is to listen to your body and take care of yourself, in-turn you’ll be taking care of baby.

If you would like more information about prenatal/post-natal nutrition, customized yoga/wellness, or starting a fitness routine that’s right for you, please contact kiley@onehalthyhamptons.com. Check out our Wellness Menu and BumpEast for you baby mamas out there. Lastly, mark your calendar for the afternoon of Sunday, November 13th for a BumpEast pre/post-natal meet and greet – more details to come! Hosted by Kiley & Erica of OHH, come chat with other moms and moms-to-be in the Hamptons!

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One Healthy Breakdown: take care of your body, take care of your BUMP!

Homemade Honey Lemon Lollipops

It’s that time of year when everyone around us is coming down with the sniffles, a cold, or even the flu. While the change of seasons welcomes healthy change, fresh, crisp air, and lots of fun activities, a sore throat and/or congestion pretty much comes with the territory. Luckily, Beth Schlendorf shares her go-to kid-friendly remedy, Homemade Honey Lemon Lollipops, below!

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Homemade Honey Lemon Lollipops:

Cover the bottom of a small pot with one cup of honey and fresh-squeezed lemon juice from half of a lemon. Use a candy thermometer to reach hard-crack temperature (about 300 degrees.) Spoon the liquid onto lollipop sticks on parchment paper. Refrigerate until cool and hard. Serve or enjoy as a natural alternative to throat lozenges or just a kid-approved sweet treat!

One Healthy Breakdown: the perfect remedy for a sick kid: (or adult!) a lollipop!

Decadent Chocolate Avocado Mousse

Chocolate mousse…yum….  Healthy chocolate mousse? Hmmm…

Avocado is the magic ingredient making this mousse light and healthy, yet decadent and delicious. If you have a couple of avocados lying around getting super soft, that’s a great excuse to make chocolate mousse (and if not, go get your hands on some and make this!)

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Ingredients: (makes 3 servings)

  • 2 ripe avocados
  • 1/4 cup cacao powder (or cocoa powder)
  • 2 tablespoons dark chocolate or cacao nibs
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon coconut oil
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon peanut or almond butter (omit for nut-free)
  • 1/4 cup almond milk
  • dash of sea salt
  • optional: 1 scoop chocolate protein powder and/or collagen peptides for added protein

Instructions:

Combine and melt chocolate/cacao nibs, coconut oil, and honey/maple syrup together on stove or in microwave. Add all ingredients into blender/food processor and blend until consistent. Refrigerate at least 25 minutes and devour. Top with chopped nuts and/or granola if you’d like.

One Healthy Breakdown: there are many delicious ways to eat avocado, but this is the most decadent way by far!