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!

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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!

One Healthy (or not so much) Paris Recap

Travel does wonders for the mind and soul, especially traveling to Paris! Here’s a quick recap of our trip along with some healthy tidbits we can all learn from the Parisians.

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Say this three times fast: fresh French food. Food is fresh in France. Whether it’s fish, fruit, veggies, meat, bread, or wine, fresh and locally made is the standard. You can taste the difference, from the simplest salad to a baguette to a gourmet meal.

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Restaurant menus change often because seasonal goods are preferred and expected. Everything is less processed. Interestingly, people sensitive to gluten or dairy often don’t feel the effects abroad, which leads us to believe that it may actually be the processing and not the food itself.

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During the cooking class we took, the first 90 minutes was dedicated to walking through the market, the butcher, the cheese vendor, and the fish market, seeking the freshest of fresh, which included dover sole, asparagus, tomatoes, and the herbs in the vinaigrette.

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As a nutritionist, I often encourage clients to grocery shop with a list; having a strategy as to avoid extras like Oreos sneaking into the cart. Interestingly, the people of Paris shop for groceries almost every day. Instead of stocking up on bulk items, they tend to buy just what they need for that nights’ meal, every day. Less freezing, thawing, bulking, and money. Smart.

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Regulations on meat and poultry are also more specific and there are simply no antibiotics or GMOs allowed…at all. Again, smart. As for wine,  there’s a push for biodynamic/organic wine, made without sulfates or chemicals. The wine tastes cleaner, goes down smoother, and doesn’t result in a headache or hangover the following day. Super smart.

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Being that we live in such a young country, it’s amazing to see such extensive history, like the palace of Versailles. Paris exemplifies the statement “worth the wait.” From the architecture to the wine and cheese, Paris is about the end result, not instant gratification.

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Cheese and refined sugar. Two things I rarely indulge in, but vacation (especially Paris!) calls for  complete indulgence. And with that, it’s time to get back on track with all things green.

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Last note: one thing we’ve far surpassed is our incidence of smoking. Ew. But if sitting is the new smoking, all of the walking around the beautiful city may just cancel it out? Definitely not promoting smoking – less smoking, more walking. And remember, Paris is always a good idea.

One Healthy Breakdown: travel, learn, drink, and eat your way around the world!

 

Green Cream of Cauli Soup

The simple veggie soup happens to be tasty, hearty, and oh so comforting! Forget mashed potatoes, I give you Green Cream of Cauli Soup, the dish that bridges the gap between comfort food and superfood. Adapted from OHH’s Super Spring Cleanse, it’s like a green juice in a soup. For more detox-friendly recipes and tips, get your cleanse copy now!

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Ingredients:

  • 1 head cauliflower cut into pieces
  • 1.5 cups bone broth, chicken broth or veggie broth
  • 1 handful fresh basil leaves
  • 1 clove garlic
  • 1 large handful organic arugula
  • 1/3 avocado
  • 1 teaspoon hemp seeds, nuts of choice, or 1/4 cup Greek yogurt for protein
  • 1 teaspoon olive oil
  • 1 tablespoon nutritional yeast

Here’s what I did:

  • Boil cauliflower in bone broth
  • Add garlic and basil and continue to cook on medium
  • Once cauliflower is soft, transfer entire mixture to your Vitamix or high-powered blender (you may have to wait until it cools depending on what you have)
  • Add remaining ingredients
  • Serve warm, garnish with basil leaf

One Healthy Breakdown: the cleanse-worthy cream of!

Social Media Cleanse

It’s time. For a lil’ break. A cleanse, if you will. Sometimes, we need a break from booze, running, or even a friend or family member. Taking a step back can reset and refresh us in a big way.

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I’m in. I’m taking this week to step back from the scrolling. Feel free to join me in this social media cleanse. Put down the iphone, X out of Facebook, step outside, have real (face-to-face) conversations (with real, live people) and live your life! Go ahead and delete some apps so you’re not tempted to check ’em every five minutes. While it may not be possible to completely ditch social media all together if your job requires it or you’re just not ready for a full-on break-up, (I hear ya, I’ll still be poking around and sharing some photos) let’s try to avoid the mindless face-time. Maybe even replace it with mindful real-life stuff. Deal? Deal. See you on the other side.

One Healthy Breakdown: Reset THEN reboot.

New Year Kick Start

Raise your hand if all that eating, drinking, and being merry took a little toll on you over the holidays. Ditto. Let’s move on and move up with this New Year Kick Start. We’re focusing on starting the year off feeling our absolute best…no juice cleanse included (you’re welcome!)

Your liver and kidneys constantly cleanse your body, so a typical juice/flush cleanse is just not necessary, healthy, or any fun at all! This kick start will “detox,” “cleanse,” and “reset;” however, instead of solely ridding the bad stuff, we’ll actually replace it with healthy goodness! Instead of focusing on deprivation, we’ll focus on fuel and fulfillment. Lets set precedents to make the next year (not just the next week) your healthiest, happiest yet!

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Although these tips are meant to be followed indefinitely, aim to be more strict this week, hence the term ‘kick start.’ With that said, everybody (and every body) is different, so do what works for you, your body, and your lifestyle.

  • Reduce your consumption of processed foods, fatty meat, dairy, sugar, alcohol, and caffeine.
  • Increase your consumption of fruits and veggies. Try to buy in-season and organic whenever possible, especially for the dirty dozen. Frozen organic produce is great too, as availability is limited in the winter and frozen produce maintains its nutrients.
  • Incorporate whole grains, legumes, healthy fats, and lean protein in moderation, but keep veggies the center of attention. For example, trade your taco or sandwich for a salad or use lettuce wraps instead of bread/tacos.
  • Hydrate, hydrate, hydrate with water, water, water (tea, kombucha, and sparkling water are good options too.) Aim to drink at least half of your body weight in ounces of water daily.

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  • Start each morning with lemon water to stimulate your cleansing organs, boost metabolism, and aid digestion.
  • Include some sauerkraut or kimchi in your diet for a healthy gut.
  • Eat breakfast every day. Your body will not efficiently burn food if your stomach is empty, so be sure to eat breakfast within about an hour of waking (click here for breakfast recipes.)
  • Aim to move your body for 30-60 minutes every day, weather it’s a morning run, group fitness class, afternoon walk, yoga session, strength training, etc. Just do something, preferably something that you enjoy. Your body and mind will thank you.
  • Have a green smoothie a day, preferably in the morning to optimize nutritional benefits.

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  • Keep things simple by making big salads and veggie-based soups to keep on hand.

Here’s a quick and easy Detox Soup Recipe: using a Vitamix or high-speed blender, combine 8 ounces of bone broth, (or veggie/chicken broth ) 1 zucchini, (raw) 1 handful of greens, (romaine, spinach, or kale) 1 clove garlic, 1 teaspoon chopped scallions, 1 teaspoon basil, thyme, and other herbs of choice, 1/4 lemon, and 1/3 cup chickpeas. Heat mixture on stove and enjoy. Makes two servings.

  • If you find your sweet tooth ramping up, have fruit or tea. Low sugar fruits include grapefruit, berries, papaya, melon, and green apples. The fiber in fruit hinders sugar absorption, so don’t feel bad about eating a banana either! If you experience night cravings but are not physically hungry, brush your teeth and tell yourself that the kitchen is closed…until tomorrow. Just stepping out of the kitchen is sometimes enough to banish cravings and revert your mind.

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  • Tune in to your body’s cravings for warming, comforting winter eats. It only makes sense that our eating style should change with the seasons, just like the clothes that we wear.
  • Chew food slowly and eat consciously. Taking the time to tune in, chew each bite mindfully, and truly enjoy the pleasure that food brings fosters healthy digestion and satisfaction.
  • Why not take some time to clean out your fridge, pantry, and even closets? As you shop for replacements, keep foods, products, and cleaning products au natural.
  • Sleep a full eight hours as much as possible and make time for self-care and meditation. The way in which you treat your body and mind is just as important as the food you eat.

If you’d like more information about proper portions, reading labels, or a personalized meal plan, please email kiley@onehealthyhamptons.com to set up a personalized nutrition & wellness consultation today. We’ll start working towards your personal goals together.

One Healthy Breakdown: “People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas!” ~ anonymous

Why We Should Cleanse for Fall

Fact: fall is the optimal time to cleanse. Just like the trees outside, we turn over new leaves during the autumn season. Our routines change, our priorities change, and our eating habits also change to support optimal health. Although our schedules get busy, it’s important to take some time to rest and rejuvenate our bodies during this time of natural transition.

Tree_in_autumn,_Gran_SassoWhy cleanse now? Great question! Cleansing in toxins and treats we’ve accumulated all summer long (rosé, ice cream, s’mores, anyone?!) and prepare ourselves for winter. Simply cleaning out the old and making space for the new. Cleansing will kickstart the digestive system, reboot the organs, and strengthen the immune system to ward off illness this winter. Cleansing with in-season foods makes up for lacking nutrients. For example, less sunlight means less vitamin D. Therefor, we’ve got to get our D through food instead of sunshine. When you hear people say ‘food is thy medicine,’ it’s because eating clean, nutritious foods can actually prevent sickness. No joke.

So, how should we cleanse? Recent nutrition research opts for whole food cleanses over fasting or juicing. Thats good news! We can avoid sipping our meals, depriving our bodies, and listening to our stomach growling while experiencing major FOMO on life. The best cleanses includes an abundance of real foods, seasonal recipes, and self-care.

It’s no coincidence that fall makes us crave pumpkin, cinnamon, and other warming comfort foods. It’s prime time for these eats, which means that they’re higher in nutrients and lower in price! Herbs and spices actually have the power to raise our body temperature from the inside out. So, get shopping fall’s favorite foods and email kiley@onehealthyhamptons.com to get your five day Fab Fall Cleanse e-program today to give yourself the gift of health this season!

FullSizeRender(39)One Healthy Breakdown: Less sniffles and a warmer winter? Yes, please.

Back to School Special!

Summer sure flew by in the blink of an eye! We all know that September means back to school…and back to school means cooler temperatures, packed schedules, and bye bye beach days. Don’t fret, yet! Luckily, there’s some good news about September as well; pumpkin spice, fall foliage, apple picking, and OHH’s Back to School Special!

BTSspecialBetween and now and October 1st, 2015, book a Nutrition consultation with Kiley and you’ll save 15% off any package AND you’ll get OHH’s 2015 Fab Fall Cleanse for FREE! That’s right, you’ll not only save (A LOT) but also you’ll gain private nutrition and wellness support, a customized meal plan, goal coaching, 20+ seasonal recipes, and cleansing tips for a healthy kick-start! Together, we’ll make lasting changes that will keep you feeling great right through the holidays. Just email kiley@onehealthyhamptons.com today to book and get ready to turn over a new leaf!

One Healthy Breakdown: get ready for one fab fall, from the inside out!

Bounce Back to Balance

We’ve said it before and we’ll say it again: life’s about balance. That means indulgence, moderation, and wiggle room. For some of us, fun-filled weekends may mean a little too much indulging and not enough moderation. Instead of that all-or-nothing, detox-to-retox-plan, get back on track in a balanced way with these simple ‘bounce back’ strategies (juice cleanse not included):

Bounce-Rate1. Get over it. Don’t beat yourself up. You can’t change the past. So, move on and look forward.

2. Drink UP. Alcohol, salty foods, and the hot sun will cause some serious dehydration. Make it a point to drink water around the clock, carry a water bottle with you everywhere, and spice it up. Rise and shine with lemon water or start your day with a detox drink and just keep sippin’.

3. Eat a lot, too. Stick to whole foods – lots of leafy greens and veggies, fresh fruit, lean protein, and portioned healthy fats. Raw fruits and veggies reset the digestive system and provide the body with tons of nutrients and energy to keep you going. Season foods with herbs and spices; ginger, turmeric, cayenne pepper, dill, cinnamon, and cumin naturally detox with flavor.

4. Move. Exercise will make you feel renewed from the inside out. Not only will you torch calories and burn off those indulgences, sweating also flushes toxins. Hit up a class, head out for a run, or do an at-home workout to get the heart pumping.

5. Rest. Get some R&R to rejuvenate the mind and body. Remember, ya snooze, ya lose!

One Healthy Breakdown: keep these tips in mind this week and you’ll be back on track in no time.

Morning Lemon Water

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!

Feeling Fresh & Clean Ending 2014

One engagement, wedding, and honeymoon behind me and I’m ready for a reset, both mentally and physically. The dress fittings have come and gone and life goes on, my friends! Real life is calling and there’s no time like the present. I know you can all relate. If it’s not a wedding, it’s a birthday, a vacation, or another reason to celebrate. There will always be an excuse to sip champagne and eat cake, but it’s about living in moderation and maintaining a healthy body and mind that keeps us stable. Instead of heading into January with holiday bloat and gloat, let’s skip the New Years anticipation and just feel better today. Personally, I feel my best when I’m treating my body and my mind right.

Living a healthy lifestyle is like balancing a scale, the middle point between extremes. Though I didn’t really diet for my wedding, I was definitely hyper-aware of what I put into my body and how I targeted my workouts. While that’s one side of the spectrum, the other was my honeymoon indulgence in all things good and carby; pasta, pizza, wine, dessert, and more wine. While both practices were right for me at the time, (no shame in that!) but I’m excited to find the happy middle that is real life again!

Vintage Balance Scale If you’re in a need of a few small changes, a little reset, and balancing out the scale, join me in the following practices. Let’s do this sans the juice cleanse, starvation, strictness, supplements, or labels. Just some good old fashioned healthy fun to feel good inside and out.

1. Eat clean, lean, and green, whole foods, and indulge mindfully. It’s no surprise that whole foods are the way to go and that fresh fruits and veggies should be at the top of the pyramid. As the seasons shift, our bodies naturally crave more comforting, warming foods. Satisfy these cravings with soups, autumn staples, spiced smoothies, lean protein, whole grains, herbs and spices, and healthy fats. It’s not rocket science and there’s no magic diet involved (thank the lord!) Indulge moderately, chew slowly, and be aware of portion size. Don’t restrict yourselves of your favorite pleasure foods (for me, it’s red wine, nut butter, and dark chocolate) and don’t beat yourself up for indulging, but do avoid processed food and too much of a good thing.

2. Move your body every single day. It’s that simple. I’m all about switching it up, trying new things, and enjoying exercise. To me, a healthy, balanced life includes some grueling workouts that challenge, push, and exhaust as well as less-demanding days to rest, stretch, and recharge. Regardless of what it is, your favorite workouts/classes should be a priority on your calendar. Make it happen, walk more, and treat your body with love, it’s carrying you through life and you won’t get very far without lots of movement.

3. Sleep. Thoughts of our honeymoon are full of amazing memories, sites, and meals as well as physically and emotionally feeling like a  million bucks. No, it wasn’t just because I was on newlywed cloud 9. I slept. A LOT. Sleep is the fuel that charges our bodies to run efficiently and stay healthy, both physically and mentally. 8+ hours – make it happen.

4. Take time for yourself and give yourself permission to RELAX, every single day. Whether you practice daily meditation or not, it’s crucial to take ten minutes a day to breathe, connect with yourself, reflect, refocus, set your intention for the day, do some yoga, and completely relax. Like sleep, this simple practice can make your entire day, week, month, life better all around.

One Healthy Breakdown: It’s really that simple, folks. Let’s commit to feeling fresh and clean heading into 2015!