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?

image-121

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, but switch it up with half an avocado or cooked cauliflower, (cooled or frozen) it makes for a thick and creamy texture (you’ll definitely need a spoon!) without altering the taste. The beauty of smoothies is that you can usually add veggies without tasting them!
  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!

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!

img_7976

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??

pregsaladprint

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.)

healthyfruits

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.

fitpregnancy

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.

kmdpreg

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, fitness, and wellness, please contact kiley@onehalthyhamptons.com. Check out our Wellness Menu and BumpEast for you baby mamas out there, we bring wellness to YOU!

fullsizerender77

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!

pops

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!)

img_7613

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!

What’s in Season? Fall’s Best

Wondering what foods are in season…other than apples and pumpkin?! Simply head to the farm stand to see what’s fresh and local or look for items on the list below, as eating with the season is always the way to go. Here’s your fall grocery list – grow, pick, buy, cook, and enjoy!

img_7563

  • apples
  • pears
  • broccoli
  • squash
  • pumpkin
  • sweet potatoes
  • herbs
  • eggplant
  • brussles sprouts
  • arugula
  • kale
  • beets
  • pomegranates
  • figs
  • grapes
  • cabbage
  • peppers
  • green beans

fullsizerender76

One Healthy Breakdown: eat fresh, eat local, eat well, at F A L L !

Pumpkin Spice Apple Cinnamon Oatmeal

This breakfast recipe is not only easy and healthy, but also clearly the epitome of fall. Autumn is surely the season for all things pumpkin spice and apple cinnamon. Breakfast should fuel your day with long-lasting energy and deliciousness. Check and check. Let’s dig in, shall we?!

img_7478

Ingredients:

  • 1/2 cup oats
  • 1/2 cup almond milk or water (or milk of choice)
  • 1/3 cup pumpkin puree
  • 1 apple chopped or 1/3 cup applesauce
  • 1/2 teaspoon cinnamon
  • dash of pumpkin pie spice
  • 1/8 teaspoon salt
  • 1 teaspoon honey or maple syrup (optional)
  • 1 tablespoon pepitas (pumpkin seeds) chopped walnuts, or pecans

img_7475

Instructions:

Add oats to liquid in pot on stove on medium heat. Once oats begin to cook and thicken, turn heat to low and add all other ingredients. Stir and finish cooking (should take about 5-8 minutes.) Once the oatmeal is thick, remove from heat and let cool a minute before serving. Feel free to top oatmeal (just for visual appeal) with apple slices and cinnamon, more pumpkin, sprinkled nuts, or nothing at all. Enjoy this hearty fall-flavored meal!

One Healthy Breakdown: fueling with fall foods.

Sweet Potato Protein Muffins

These sweet potato muffins were an insta hit! Packed with protein, fiber, and sweet flavor, you can’t go wrong whipping up a batch of these babies for an easy breakfast or snack! Dont’ be afraid to substitute the sweet potatoes for pumpkin as well!

FullSizeRender(71)

Sweet Potato Protein Muffins:

Makes 6 regular sized muffins. Note that I used 1 can of organic sweet potato puree; however, you could use 1-2 baked sweet potatoes – equal to about 1.5 cups of sweet potato if you prefer.

Pre-heat oven 350 degrees

Ingredients:

  • 1 can sweet potato puree or the equivalent of 1.5 cups of baked sweet potato (as long as you have a good blender, you can leave skin on – it’s the healthiest part!)
  • 1/2 cup raw rolled oats
  • 5 eggs
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon / or a few drops of vanilla extract
  • 3/4 teaspoon honey
  • 2 tablespoons almond milk

Instructions:
blend or mix the above (I used Vitamix)
lightly coat muffin tin with coconut oil and pour mixture into pan, filling muffin just over halfway
bake muffins at 350 degrees for 35-45 minutes. Once muffins golden on top, check with a fork or knife to make sure that muffin is cooked through. Let cool and remove from tins. Enjoy and refrigerate leftovers.

One Healthy Breakdown: September tastes oh so sweet!

Kid-Friendly Breakfast Ideas

Back to school means back to our routines, alarm clocks, and catching the bus. Although it can be tough to get the kids to have a decent meal before school, we all know that breakfast is the most important meal of the day. Children need fuel for school, both for their brain and body to function. Eating a healthy breakfast stabilizes blood sugar, energy, mood, and increases focus.

eggsmiles

While there are hundreds of packaged “breakfast” foods on the market, making breakfast at home ensures much healthier ingredients as opposed to sugar and chemicals you’ll find in most pre-packaged options (ie: Pop-tarts, granola bars, and most kid-friendly cereals.)  All of these kid-friendly ideas take 10 minutes or less to make and can be taken on-the-go!

1. PB & J Smoothie (makes 1 serving):

In a blender, combine:

  • ¾ cup strawberries (fresh or frozen)
  • 2 tablespoons peanut butter or almond butter
  • ½ cup plain yogurt
  • 1 cup milk of choice
  • optional: ½ frozen banana
  • optional:

Instructions: add ice cubes for desired temperature/consistency and serve in a glass once blended. Cheers!

2. Healthy Pancakes or Waffles (makes 2 servings):

In a bowl or blender, combine:

  • ¾ cup whole-grain flour of choice ( or try coconut or almond flour for gluten-free)
  • 2 eggs
  • ½ teaspoon vanilla extract
  • optional: dash of cinnamon

Instructions: lightly coat heated pan/skillet with butter/coconut oil/cooking spray and add pancake mix in small circles. Flip once pancake solidifies (typically 4-5 minutes) and let cook until desired crispness (2-3 minutes.) Plate pancakes and serve with a small amount of honey, natural syrup, or butter. Tastes like a treat, but healthy enough for everyday!

3. Overnight Oats (prepare the night before, makes 2 servings):

In a bowl, jar, or Tupperware, combine:

  • 1 cup oats
  • ½ cup milk of choice
  • ½ teaspoon vanilla extract
  • dash of cinnamon
  • optional: 1 tablespoon chia seeds (to help thicken and adds nutrients)
  • optional: add fruit and/or nuts/nut butter

Instructions: simply stir together the ingredients and refrigerate overnight for an instant healthy breakfast in the morning!

If you’d like more individual nutritional advice for you or your family, please contact kiley@onehealthyhamptons.com to set up a meeting. Kiley is certified in nutrition and clinical social work with women, children, and families.

One Healthy Breakdown: fuel for school!

2016 Fab Fall Cleanse

The seasons are changing and it’s time to turn over a new leaf with One Healthy Hamptons’ new and improved FAB fall cleanse! Commit today to this five-day real-food plan and get ready to welcome the crisp fall season with open arms and tons of energy, confidence, and deliciousness!

leaf7Let’s get back to the basics with whole foods, tasty seasonal recipes, and life-changing wellness tips! This plan provides a guide for a five-day clean eating program to fuel your body with super foods, flush toxins, kick-start healthier habits, and restore energy. It’s not a quick fix, a diet, or a juice fast. With over 20 simple recipes, Kiley, founder of OHH and Nutritionist, created this program with your well-being and busy lifestyle in mind.

Within days of starting the plan, you’ll feel better, lighter, more energized, inspired, balanced, and ready to embrace fall! Best of all, you’ll pay a fraction of the cost of a juice cleanse, one that often results in exhaustion, irritability, slowed metabolism,  interrupted routine, and ironically, post-cleanse weight gain. Skip the sipping and choose real, fresh, delicious seasonal foods!

Teenagers Jumping

Simply email kiley@onehealthyhamptons.com with subject “cleanse” for sign-up instructions. The program cost just $35 ($30 for subscribers!) and will be sent via email immediately. You’ll receive practical nutrition and wellness advice, a full grocery list, and countless recipes for breakfast, lunch, dinner, snacks, smoothies, and drinks. The structure is simple, flexible, and easy to follow, regardless of your busy lifestyle. Hop on board and feel fab in just days!

MP900227717Once you have purchased the OHH Fabulous Fall Cleanse, you own it and are free to use it at your own convenience, anytime you’d like. As summer winds down and our schedules ramp up, it’s more crucial than ever to put yourself and your health first. This is step one to doing just that.

One Healthy Breakdown: Refresh, renew, and cleanse away the old. Welcome the new!