What makes One Healthy Hamptons live on? YOU do! The best part of OHH is the community, engagement, sharing, doing, trying, and inspiring one another! If you’d like to share an article, story, recipe, tip, Hamptons happening, or any other healthy, happy stuff, please do! Email email@example.com over the next few weeks with your content/idea! OHH will be “off the grid” for Kiley’s wedding and honeymoon (!!!!) this coming fall, but would love to share your healthy goodness! Thanks in advance!
Communication is a skill we use every single day. Preparing for my upcoming wedding and attending Precana this past weekend has me thinking a lot about communication, arguably the number one most important factor in a relationship. To me, healthy communication is the ability to clearly express how we feel. While it sounds so easy, when emotions and different opinions are added into the mix, effective communication becomes quite challenging. I know I’ve gotten pretty darn good at the silent treatment, but it really doesn’t get me anywhere near a resolution…so, I’m committing to be less silent and more communicative. Who’s with me?!
With the new season starting, it’s the perfect time to identify some personal goals and things to work on; communication is a great place to start. Whether you’ve been married for 50 years, you’re in a new relationship, or you just want to get along better with friends and family, communication is something we can all strengthen. Here are some tips on healthy communication and constructive arguments (adapted from A Decision to Love by John and Susan Midgley.)
1. Focus on you. We can’t change others, we can only change ourselves. Instead of “you always/never do this,” use “I wish you would/wouldn’t ___ because it makes me feel ____.
2. Focus on your feelings instead of what others are doing wrong. Feelings aren’t debatable, we all feel how we feel and have the right to express them. Understand that arguing should be an opportunity to share and validate your feelings, not to prove right vs. wrong.
3. Deep breaths. Take a breath and a moment to collect yourself in order to remain calm. As soon as we lose our cool and get heated, that’s when things turn for the worst and communication becomes unhealthy and ineffective.
4. Take turns. Instead of a screaming match where nothing is heard because you’re both going at it at once, allow each other to finish the thought and then respond. It’s much cleaner that way.
5. Maintain eye contact throughout the conversation. This will keep your attention and show respect. Looking at the person will also help to remind you that you’re upset about the disagreement, but that your feelings for the other person have not changed.
6. Keep it simple and focused. Argue about what you’re arguing about instead of bringing up past issues or other topics. Being direct can solve the problem at hand instead of leading into a blow-out fight where neither participant even knows why you’re fighting.
7. Remain respectful. Don’t bring up sensitive spots that don’t even relate just to knock the other person down. An argument can only be healthy when there’s a level of mutual respect. Cheap shots don’t get anyone anywhere.
8. Last but definitely not least: LISTEN. Yes, share your part, but really listen to what the other person has to say. They may just tell you something you didn’t know or change your perspective on the issue at hand. If nothing else, they deserve your attention when expressing their feelings and vice versa. Learning occurs through listening.
One Healthy Breakdown: Arguing is healthy, normal, and inevitable. We all do it. But is it constructive or destructive? Healthy or unhealthy?
Oh, avocado. How you make the world a better place…
Avocados are rich in nutrients and flavor. With 20 essential nutrients, including Vitamins B, E, folic acid, potassium, fiber, and healthy fat, these power-fruits actually burn fat, aid digestion, inflammation, heart health, and lots more!
- 1 rice cake or toast of choice
- 1/2 avocado
- fresh lemon or lime juice
- sea salt
Mash avocado and spread on rice cake or toast. Squeeze fresh lemon or lime juice on top and add a dash of salt and pepper. That’s it! One bite and you’ll be hooked on this easy combo! (If you’re looking for a more substantial/satisfying snack with added protein, feel free to add cottage cheese as well!)
One Healthy Breakdown: avocado vs. snack attack…avocado wins again.
Meet Marc Mouhadeb; health coach, entrepeneur, and self-transformed athlete who looks forward to a cold beer on a hot Hamptons day. Great read, awesome advice, the real deal!
1. Tell us a little bit about yourself. How did ‘life as you know it’ come to be? (career, family, location, etc.) How/why did you start City Health Coach and what do you like best about it? What’s the overlap between your career and your value for health, fitness, and wellness?
In my early 20′s, my dad was diagnosed with Type 2 Diabetes and all everyone ever said was that it was hereditary. I was scared shitless! Am I next? Is this written in my book of health? I did a whole bunch of research and came to realize that Type 2 Diabetes is not only preventable and treatable with proper nutrition, but it’s actually reversible! And so my journey began into the realm of health. I became a Certified Health Coach and delved into the teachings of Dr. Fuhrman and Dr. Neal Barnard who both advocate a plant-based, Nutritarian way of eating. Simply put, a Nutritarian diet bases food choices on maximizing the micronutrients per calorie (term coined by Dr. Fuhrman.)
Simultaneously, in 2011, my good friend invited me to join him on a training run before his first half-marathon. I repeatedly told him to play a real sport like basketball or football. After a month of him asking me, I finally obliged and decided to lace up my sneakers and go running…I couldn’t make it a mile. I was so embarrassed that I decided then that I needed to start running. Three years later, I’ve logged hundreds of miles, a few marathons, a 50 mile ultra-marathon, and a few triathlons.
See, I am one of you. Just a guy trying to make it in this hectic world. I grew up in Brooklyn and now live in NYC and love summer in the Hamptons. I read a book called The China Study, which I highly recommend, and decided to explore the plant-based way of eating. The combination of following a Nutritarian lifestyle and running has transformed my health and my life.
With my health and fitness now in check, I decided to share what I know with the world and help people overcome many issues including weight loss, cholesterol issues, and diabetes. I realized that giving people a diet rarely works. Telling them they are going to die if they eat that burger will also be ineffective as people need something tangible to grasp and small targets to reach.
And then it hit me: charge people obnoxious amounts of money (something tangible) and when they hit their goals and targets, they get it all back. The next time one of my clients reaches for a burger, it’s not death they are worried about, it will be losing $10,000. Mean, I know…but it works. And so City Health Coach was created and after two years, every single one of my clients got all of their money back. It’s a good thing I have a full-time job as well!
People always ask me how do I make a living when I give my clients all of their money back? It’s simple: I don’t. I do this because I love helping people transform their lives. I have a full-time job which pays the bills and gives me the luxury to do this.
2. What’s one thing you overcame and how?
The concept of running a 50 mile race seemed like the most daunting task in the world but I decided I needed to do it to take my mental and physical fitness to another level. It’s one thing to be physically fit for a marathon. It’s a whole other thing to be fit for double that.
Aside from the physical stress, running The Bison 50 was by far one of the most difficult challenges I’ve ever taken on, physically, but even more so, mentally. I was out there for about nine hours alone in corn and wheat fields. I’d worked really hard to get to that point. I trusted my coach and focused on the task at hand – mile after mile – trusting my body and trusting my mind. Obviously, I survived. You can read about my experience here.
3. What is your favorite recipe? workout? Favorite weekend activity? How did you get into running?
Favorite recipe: hummus and veggies in between two portobello mushroom caps – my version of a burger ☺
Favorite workout: sprints
Favorite weekend activity: love a delicious farm-to-table brunch
4. As a young man, business owner, member of both the NYC and Hamptons scene, how do you maintain balance in your life?
Balancing everything is actually extremely difficult, but I’ve come to realize that if I sleep well, I can undertake all of my tasks effectively. Between sleep and proper eating, my mind stays sharp and I can complete everything I need to do in a quick and efficient manner. If I don’t sleep well…boy oh boy…
5. Any other great healthy/balance tips for other busy folks?
My biggest tips are as follows:
• Sleep – sleep is vital to proper health and functionality. Without it, your body doesn’t recover, grow, replenish, or reboot.
• Eat – Eat for nutrient density. Instead of focusing on carbs, fat, and protein, focus on foods high in nutrients; veggies, greens, fruits, legumes, nuts, and seeds. Your busy life will get so much better when you eat efficiently. When you get rid of anything that is not nutritious in your home, you won’t be tempted to eat it. Sounds radical, I know, but it’s less radical than dealing with the ramifications of disease later on, right?
6. What food items do you always have available?
I love hummus! I eat it on a daily basis. And lots of fruits (mango and avocado are my top favorites), If I have hummus and fruit, I’m a happy man.
7. What is your favorite indulgence?
While this is certainly not in the health category, I love a cold beer on a summer day.
Health has become a huge priority in my life. I tell my clients all of the time that if health isn’t a priority, everything in your world may falter. You can only do what you want to do effectively if you are healthy. If you aren’t healthy, nothing else really matters. Health has to be a mindset, a total shift in perspective. Most people wait for a near-death experience to change. Don’t let that be you.
9. What is your FAVORITE thing about the Hamptons? Favorite place?
My favorite thing about the Hamptons is sunset drinks and my favorite place to enjoy them is Dockers.
One Healthy Breakdown: If you want to live life to its fullest, you need to be healthy. Focus on becoming a Nutritarian and you’ll live to see life in a much happier and positive way.
Marisa loves to cool down with these healthy, refreshing, and very tasty ice pops! Here’s her recipe, so we can all enjoy our own!
- 1. 1/4 of a large watermelon
- 1 peach
- 1 nectarine
- 1 cup blueberries
- 2 tablespoons chia seeds
- 2 tablespoons unsweetened shredded coconut (separated)
- High-powered blender or Vitamix
- Popsicle molds
Instrustions: On a cutting board, dice watermelon, peach, and nectarine into cubes and put in blender/Vitamix. Add blueberries, chia seeds, and 1 tablespoon coconut into the Vitamix. Blend on high for a minute. Pour the blended fruit into the popsicle molds. (Any popsicle molds will do, amazon.com has some good options fyi!) Place the wooden popsicle sticks into the middle of the molds and place into the freezer upright for about four hours. About two hours into the freezing process, sprinkle remaining coconut shreds onto the edges of the pops. Remove the frozen treats and enjoy your cooling summer treat!
One Healthy Breakdown: the tastiest way to cool off and get your omega-3′s too!
Inspiration comes from all different sources for all different people. The things, people, and places that may inspire you may not inspire me and vice versa. Regardless of what inspires you, it’s important to be aware and seek inspiration in those sources. Inspiration really does fuel life and take living to the next level. Here are some things that inspire me: meeting like-minded people, music, walking, family, dancing, yoga, a good night’s sleep, friends, sweating, meditating, laughing, coffee, nature, learning, fresh healthy eats, the beach, organization, goal-setting, running, and a whole lot more! But enough about me, this is about YOU! Let’s ignite YOUR inspiration! Just print the page below and fill it out with those things (people, places, actions, mantras, etc.) that inspire YOU and post your list where you’ll see often. Just glancing at this should reignite YOUR Inspiration! Maybe it’s the first thing you look at in the morning, the last thing you see before bed, or your go-to before starting a seemingly-impossible task? Get ready to FUEL your inspiration!One Healthy Breakdown: Nothing can stand in YOUR way when you’re INSPIRED!
The FEED Foundation, started by Lauren Bush Lauren, aids world hunger and malnutrition in a creative, powerful, and trend-setting way. Over seventy five million meals have been provided through sales of FEED’s signature artisan products (bags, t-shirts, jewelery, etc.) Buyers can feel good about purchasing great products that support an even better cause, providing adequate nutrition for those in need. Good products that FEED the world, check them out here!
I learned about FEED Projects through Women’sHealth Magazine’s Run 10 Feed 10 Campaign, a series of 10k races to fund domestic hunger. Each registration fee FEEDS 10 meals to those in need right in your own ‘backyard.’ Food is available; however, it is unfortunately not accessible to everyone. FEED Projects, in collaboration with Women’sHealth Magazine, is out to make change, one meal at a time, one bag at a time, one runner at a time.
I’m eager to spread the word about Run 10 Feed 10 because this fabulous campaign combines all good things One Healthy Hamptons loves to support: women’s health, fitness, aiding hunger, running, celebrating, and more! Every summer, Women’sHealth Magazine heads out east for a weekend celebration packed with fitness and fun in preparation for NYC’s Run 10 Feed 10 race on Sunday, September 21st. Register today!
We kicked off “Women’sHealth covers the Hamptons” weekend with a great Flywheel class on Saturday morning before the celebrations commenced. And celebrate we did, at the Run 10 Feed 10 “Party Under the Stars.” There’s nothing better than celebrating a great cause with like-minded, inspirational people…Hamptons style of course!
One Healthy Breakdown: run for a cause, shop for a cause, celebrate for a cause.