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 BBC

Anyone who has every been to Montauk knows what a BBC is…right?? A BBC is Cyril’s (past uber-popular Montauk staple, not super classy, but insanely popular…RIP Cyril’s…) BBC Stands for Banana Bailey Colada and believe me, they are dangerous. Packed with booze and sugar.

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But they taste oh so, so good. Well, rest assured, Cyril’s fans, because we’re making the old famous much, much healthier. Here’s how to make ’em:

One Healthy BBC: (makes two servings)

  • 2 frozen bananas (cut into pieces)
  • 1 cup pineapple (cut into pieces)
  • 1 cup coconut cream (or full fat coconut milk, we like Native Forrest Organic)
  • 2 shots rum
  • a few ice cubes
  • optional: 1 teaspoon honey if you have a serious sweet tooth

Simply blend all ingredients together. Add more ice if needed. Garnish with a banana or pineapple slice and enjoy. Cheers to an endless summer!

One Healthy Breakdown: bringing the BBC back, better than ever!

July’s Tiny Change: Creative Hydration

This post is part of Kale & Chocolate’s #12tinychanges challenge. Each month, we’re implementing one super small, super doable change…over a year, it really adds up! You can read about it here and share your progress on instagram – tag @kaleandchocolate and @hamptonskiley with the hashtag #12tinychanges for a chance to win some cool prizes!

If you’ve heard it once, you’ve heard it a thousand times: we should all be drinking more water. And yet here we are – many of us walking around in a state of low-grade, chronic dehydration.

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How do you know if you’re dehydrated? Perhaps you’re feeling a bit unfocused or sluggish, maybe you feel hungry all the time, or your skin isn’t looking its best. It’s entirely possible that you aren’t actually hungry, or unfocused, or having skin problems; chances are, you’re thirsty!

Our bodies are 65% water, and our brains are 73% water. No wonder we feel better when we stay hydrated! Yet it’s easy to forget to drink in the midst of our busy and active lives. This month, we’re going to fill up our cups and keep our bodies happy with more water and better hydration. If you’re not exactly keen on chugging eight glasses of lukewarm tap water every day, read on!

Make it fun (and delicious!)
Not everyone loves plain old water. If you aren’t a fan, don’t worry – there are many other ways to stay hydrated! Toss together a pitcher of spa waters (they’re so easy and colorful!) or load up the freezer with fruity ice cubes and add them to your water or herbal iced tea. Save your leftover smoothies, filling up popsicle molds, and create beautiful (and hydrating) smoothie pops!

Drink easy.
If you spend most of your time in your office, get a pretty glass that you can keep on your desk. If you’re always in the car, find a reusable water bottle and don’t leave the house without it!

Drink a superfood snack
Chia seeds are a miracle food, especially when it comes to keeping us hydrated. These teeny, tiny seeds are hydrophilic, which means that they can absorb approximately 10 to 12 times their weight in water. This powerhouse superfood can also prolong hydration and retain electrolytes in body fluids, protecting against dehydration.

Incorporating chia seeds into your diet is incredibly easy: simply stir a heaping tablespoon to your morning juice or smoothie, and you’re set! For a real treat, try peppermint mocha chia pudding or have a super yummy energy bite!

Drink your eats (no, really!)
Hydration comes in many forms, not just from water! All raw fruits and vegetables contain water, particularly cucumbers, watermelon, tomatoes, celery, and radishes. Try this watermelon cucumber cooler on for size!

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Drink your potassium
Why do we need electrolytes, including potassium, to stay hydrated? Our muscles use them with water to make sure that the electrical charges in our bodies work properly. Potassium balances the fluids and electrolytes in our bodies. All this is to say: eat plenty of bananas and drink some coconut water. These two foods are inexpensive, widely available, and they’ll help you maintain the proper nutrients after a workout or on a hot summer day.

See? Hydration can be fun and delicious! And once we fill up with the proper amount of fluid, our minds and bodies are so much more effective. We think better, look better, and feel better.

One Healthy Breakdown: create and hydrate!

5 Healthy Summer BBQ Tips

‘Tis the season of endless barbecues, pool parties, ice cream cones, and of course, #roséallday. So, how do we stay healthy, feel balanced, enjoy ourselves, and fit into those white skinny jeans through it all?! Here’s how to stay healthy and feel good throughout BBQ season:

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1. Focus on what’s off the grille, not what’s on it. While the main attraction of a summer BBQ may be the food, focus on the company instead. Soak up the friends, family, sunshine, outdoor activities and you’re sure to make lasting memories that go far beyond the bites.

2. Have a snack before. Showing up to a BBQ, party, or restaurant starving is not the way to go; you’ll actually be far more likely to overeat. Leaving the house hungry is not going to save you calories, it’s actually going to cause your blood sugar to crash and then spike, inhibiting your judgement and control. Instead, calm your hunger by having a small snack before you leave the house: a piece of fruit, a small salad, or some nuts will do. the trick.

3. Load up on the good stuff. Whether you’re grilling at home or heading out, there’s never an excuse to skip the fruit and veggies. Fill your plate with at least half veggies and lean protein, like chicken or fish (or an occasional burger or hot dog.) If you’re grilling or planning the menu, add tons of fresh seasonal veggies; click here for some ideas and recipes. Even broccoli, romaine lettuce, and green beans taste better on the grille, so get creative and veg out!

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4. BYOF. Bring your own food. If you bring at least one healthy dish, there will be at least one healthy dish for you to eat. Simple as that.

5. Hydrate, hydrate, hydrate. Although it can be tough to remember to drink water if it’s not right in front of you, as the rosé, beer, and soda may be, remember that staying hydrated will not only make you feel better, but will also help you to make better choices. So, scout out the water and sip throughout the day, between cocktails, and before bed to ensure you stay hydrated.

One Healthy Breakdown: healthy BBQ =  healthy summer

 

 

February’s Tiny Change: Eat More Plants

*This post is part of Kale and Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one small, super doable change-over a year it really adds up! Read about all changes here and share your progress on Instagram with the hashtag #12tinychanges!

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You’ve probably heard about the health benefits associated with eating a plant-based diet, like reducing your risk of heart disease, lowering your blood pressure, and adding years to your life. Food experts, nutritionists, and dietitians may disagree about the right diet, but amidst these debates, they have always been able to agree on at least one thing: MORE PLANTS = GOOD.

This month’s tiny change is just that – tiny. No need to cut foods out, restrict, or diet. Simply add more plant-based foods and recipes to your cooking repertoire. If you’re already eating a largely plant-based diet, wonderful! Try something new and interesting like DIY nut milk. If you’ve yet to dip your toe into plant-based cooking, start easy with something like chia seed pudding.

You don’t have to eat less or cut out anything. Just add more vibrant colors, nutrients, and variety to your meals. If a few of those delectable plant-based dishes happen to replace the less-than-healthy ones in your repertoire, that’s just a bonus! So what constitutes “plant-based,” exactly? Great question! Fruits, vegetables, legumes, grains, nuts and seeds, and oils are all fair game – all things that originally stem from plants (pun intended!)

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Here are five ways you can make this tiny change easy and awesome!

1. Incorporate these plant-based foods into the way you already eat

The best thing about plant-based foods? You can fold them into absolutely any eating style – they’re totally inclusive! Eating Paleo? Vegetarian? Gluten-free? Locavore or seasonal eater? Great, simply add more plants to your daily routine!

2. View this as an opportunity to experiment with new recipes + types of food
Consider this a little nudge to explore new recipes or make reservations at a new restaurant. Asian, Indian, and Ethiopian cuisines include lots of plant-based dishes, many featuring interesting spices and flavor combinations. Give them all a try!

Instead of trying to plant-i-fy existing dishes, why not try something totally different? We’re much more likely to enjoy a recipe (and make it again) if we eat it with an open mind…rather than thinking “this was much better when I made it with a whole stick of butter…” This tiny change gives you the perfect excuse to push yourself toward easy experimentation and more adventurous eating.

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3. Know that this isn’t just about smoothies and salads
Gotta love a good green smoothie, but there are tons of luscious, decadent plant-based foods out there. In fact, if you want to try just one new plant-based recipe a week this month, how about some delicious oatmeal, hummuscookies, PB & J, sweet chocolate avocado mousse, and even ice cream?! Plant dishes can be sweet, savory, warm, chilled, and satisfy just about any craving!

4. Swap in one plant-based dish for one meat or dairy dish

Rather than overhauling your entire meal, try just swapping one dish. Munch on a batch of homemade veggie burgers and sweet potato fries for your Friday night Netflix marathon or warm up with butternut squash soup for meatless Monday. Whip up a balanced meal, use DIY nut milk in your smoothie or make guacamole instead of french onion dip. Just one tiny swap at a time; you’ll be amazed how easy it is to eat more plants!

5. Choose plant-based dishes when you’re eating out or grocery shopping

Now, you know I’m a huge advocate of DIY-ing, but most of us are short on time and long on obligations. Who among us hasn’t picked up dinner on the way home from a hectic day?

Remember, there are a surprising number of plant-based options at your local grocery store, and maybe even your favorite restaurant. Grab a tub of guac, baba ganoush, hummus or even black bean dip. Check out the salad bar for freshly prepared veggies, grains, and plant-based proteins to add to a bed of greens.

When you’re eating out, soups, salads, and vegetarian entrees are often plant-based, (and delicious) so give it a try. To help kickoff this tiny change, you could win amazing prizes and tools to fill up your plate with as many colors and nutrients as possible. You’ll be amazed by how simple it is to eat more plants. And the best part? This easy, delicious tiny change can set you on the road to a healthier heart, longer life, and happier body!

One Healthy Breakdown: Crack open you cookbooks and get ready to veg out!

Are YOU Hydrated?!

Stay hydrated! Eight glasses a day! Water, water, water! H20 all day! We hear it all the time…but why? Is hydration overrated? Do we really need that much water every single day?

Water_drop_impact_on_a_water-surface_-_(1)If you’re short on time, the answer is no, hydration is not overrated. Yes, we really need to drink a LOT of water…every single day.

So, how much water are we talkin’ here? Turns out the eight glasses a day may not actually be enough. More recent research suggests drinking half your body weight in ounces. For example, someone who ways 150 pounds should drink 75 ounces of water daily. Remember, drink even more if you’re exercising or spending long periods of time in the heat (hey, summer sun, I’m talking to you.)

Here are a few more numbers for ya: water makes up about 60% of your body weight, 75% of Americans are chronically dehydrated, and hydration can increase your metabolism up to 3%. That’s more calories burned simply by drinking water!

Water also cleanses our system naturally, energizes our muscles, and averts cravings. Oh, and another thing: this just in, dehydration causes a hangover. Proper hydration prevents a hangover. So, drink up and then drink some more! If you’re going to follow just one nutrition tip, make it hydration. Get a (BPA free) water bottle or two and take it everywhere with you. Drink at least one glass first thing in the morning (lemon water, anyone?) and sip consistently throughout the day. What else counts? Great question. Seltzer, club soda, tea, iced tea, and hydrating foods (watermelon, cucumber, celery, tomatoes, radishes, etc.) If plain water bores you, spice it up with fun additions and natural concoctions.

One Healthy Breakdown: cheers to being a hydration station!

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.

Sweet Summer Sangria

Sweet, sweet sangria. The perfect summer drink made of nothing but simple sweetness and fruity fun! This easy recipe is great for your next pool party, happy hour, barbecue, or Sunday Funday.FullSizeRender_1Summer Sangria:

In a large pitcher, combine the following:

  • 2 bottles of rosé wine
  • 2 liters of club soda
  • 3 chopped apples
  • 2 cups berries (any combo of raspberries, strawberries, blackberries)
  • 2-3 chopped peaches or nectarines

Just mix and serve chilled. Simple as that!

One Healthy Breakdown: cheers to the perfect summer cocktail

Out With the Old, In With the New

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!

 

One Healthy Shamrock Shake

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!