Homemade Larabars

I’m always on the hunt for on-the-go bars. Not only should they taste delicious, but the perfect bar must be made of real, whole foods. Larabar gets an A in my book because of their minimal ingredients – real, whole food that we’re all familiar with…which also means that they’re pretty easy to recreate, customize, and they involve no baking whatsoever. Shall we?

Homemade Larabars: (makes 10 bars)

Ingredients:

  • 10 dates
  • 2 generous tablespoons nut butter (peanut, almond, or cashew butter are all great)
  • 1 teaspoon vanilla extract
  • dash of sea salt
  • water as needed
  • totally optional modifications:
    • 1/3 cup oats (for a serving of healthy carbs)
    • 2 tablespoons cacao nibs or dark chocolate chips
    • 2 tablespoons coconut butter or shredded coconut
    • 2 tablespoons hemp seeds (for added protein)
    • 2 tablespoons high quality protein powder (for added protein)
    • 1 teaspoon honey or maple syrup (for picky kids with a serious sweet tooth)
    • replace 1/2 of dates with other dried fruit of choice, like apricots or goji berries
    • 1/4 cup blueberries for blueberry flavor

Add all ingredients (except water) to food processor and mix. If mixture is too dry to stick together, add a teaspoon of water and continue to blend. Once mixture is consistent, transfer to a square pan or glass container and smoothly spread it as evenly as possible. Refrigerate for at least two hours. Remove and cut into square or rectangular bars and remove bars as you wish (ideally with a flat metal spatula.) You can either keep in same container or individually wrap bars for travel. Enjoy a bar as a snack, pre-workout energy boost, or a sweet treat!

One Healthy Breakdown: oh the possibilities with homemade Larabars!

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!

French Toast for One

French toast, anyone? Sometimes, we all need a breakfast packed with sweet comfort. This is not your average brunch-order french toast, no matter how you slice it.

22This french toast for one is made of super healthy ingredients to fuel your day. The perfect combination of whole-grains for energy, protein for satiety, and deliciousness to boot. Plus, it doesn’t take an hour to prep or bake, because you don’t even need an oven! Here’s how:

Ingredients: (makes one serving, double for two or if you’re having a larger meal – like a bigger brunch in place of both breakfast and lunch)

  • 1 slice of Ezekiel bread (or another whole-grain bread, I prefer Food for Life’s cinnamon raisin)
  • 1 whole egg + 1 egg white
  • 2 teaspoons almond milk
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 cup berries or 1/2 sliced banana (optional)
  • pure maple syrup, grass-fed butter, and/or nut butter to top (all optional)

IMG_3321Instructions:

Toast bread in toaster. While bread is toasting, whip eggs, almond milk, vanilla, and cinnamon until consistent. Once bread is toasted, dip in egg mixture to coat and move to a pan on stove. Pour remaining mixture over pan. Flip bread after a minute and cook through as desired. Plate, top accordingly, (try berries, banana slices, grass-fed butter, pure maple syrup, coconut butter, honey, or nut butter of choice) and enjoy thoroughly!

One Healthy Breakdown: A hearty, healthy, and heavenly breakfast in minutes!

Matcha Me. Matcha Tea.

Whatcha matcha? Matcha is a high-quality powdered form of green tea. With tons of uses, matcha is pretty universal, but currently trending in the latte department as well as flavoring baked goods, smoothies, and sweets. Did I mention universal? Although all green tea is extremely healthy, matcha may just be a front-runner because the powder allows us to consume the whole tea leaf, getting a much higher “bang for our buck,” nutritionally-speaking.

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Matcha is packed with antioxidants that help the immune system to fight toxins, bacteria, viruses, aging, and even cancer. As a natural detoxifier, matcha is also high in fiber and amino acids. It boosts metabolism, prevents the dissolving of fat cells, and even burns calories while improving hair and skin health. Known as both a stimulant and a relaxant, matcha boosts mood, energy, and concentration while calming and reducing anxiety simultaneously. Additionally, matcha lowers cholesterol and blood sugar without increasing insulin levels. Hows that for a superfoodpowder?! You can find matcha powder at a health food store or online. Sorry to say, but Starbucks matcha is not the real deal (I said I was sorry!) To make up for it, I’m sharing my new favorite afternoon pick-me-up:

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Matcha Me Latte

Mix 1 teaspoon matcha powder with 3/4 cup hot water. Add remaining 1/4 cup almond milk (or milk of choice.) If you fancy, top with frothed milk and cinnamon. For extra sweetness, add a small teaspoon of honey or stevia.

One Healthy Breakdown: matcha me some green tea!

Candace’s Paleo Energy Bites

When I saw the recipe for these energy bites on Facebook, I knew one thing: had to have ’em. Thanks to Candace for sharing her recipe, we can all have Paleo energy bites any time we want! Enjoy these tasty little bites of nothin but superfoods and superfuel!10494815_10202279531089980_7917817642464921192_nCandace’s Paleo Energy Bites:

  • 1 cup nuts of choice (I use a mix)
  • 1 1/2 cup any unsweetened dried fruit (figs, cherries, dates, apricots, etc. or a mixture)
  • 1/2 teaspoon cinnamon
  • 1/2 cup unsweetened shredded coconut

Combine ingredients in food processor until uniform. Wrap whole mixture in Saran wrap and refrigerate for an hour or so. Remove and roll into balls or “smush” into a pan to make bars. Best stored in the fridge.

One Healthy Breakdown: thanks Candace, for these powerful Paleo bites!

SUPER SPRING CLEANSE

It’s happening: spring is in the air! It’s time to ditch those layers, say goodbye to the snow boots, and…get ready to spring into spring feeling SUPER, confident, healthy, and happy!

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Beach days (and bikinis) are right around the corner! Don’t worry, take a deep breath, and relax. OHH has you covered with this Super Spring Cleanse to help you SPRING into spring!

springcleanse

This program includes all of the steps you’ll need to cleanse, including a 5 day meal plan full of seasonal recipes and whole foods. Focusing on fresh, in-season produce, manageable changes, convenience, and taste, you’re sure to love this plan. Let’s get out of hibernation and back on track in the healthiest, most affordable way possible! Just add to cart below for just $30 or email kiley@onehealthyhamptons.com for your instant download and get started!

young female having fun on flowery meadow

You’ll get the Super Spring Cleanse program (delicious recipes for every meal, a full grocery list, and pages of tips on mindful eating, exercise, and detoxing) within hours to start whenever YOU’RE ready. This five-day program is flexible, fun, fresh, and easy to incorporate into any type of lifestyle. One Healthy Hamptons’ Spring Cleanse plan costs just $30, so sign on now for the boost you need and bring on the sunshine!

One Healthy Breakdown: we’re springing into a healthy, happy spring!

High Vibe Food, High Vibe Life

Kiley’s Intro: I was first introduced to the concept of raising our vibrational frequency and eating a high vibrational diet at Dream Body & Mind Re:TREAT. I am so incredibly intrigued by this realization that I just have to share. Energy – it’s everywhere. And we can control it. You know when a song you love is blasting and you feel so much energy building in and around you that you can’t help from start to dance? Or, when you’re talking to someone about something you’re passionate about and you suddenly feel happier, taller, prouder, and more energetic than you did just moments before? Turns out that the things we think, the words we say, foods we eat, sounds we hear, and everything we interact with, affects our own energy, which in turn, affects our mood and lots more. Energy is “contagious.” Everything in life has a vibrational frequency and One Healthy Hamptons aims to raise that frequency higher. And higher. We have that in common with Not Your Sugar Mamas...that and a deep love for chocolate. Kyleen Keenan & Bennett Coffey, Co-Founders of Not Your Sugar Mamas, explains this concept of connecting to our highest vibration better than I ever could, so read on!

Connecting to our highest vibration is one of the most important things we can do at this point in time. Think about it like this: everything is energy, every little thing contains some amount of energy within it, some things more than others. From a chair to a person, there is energy in each thing.

In regards to people, there are some people who are vibrating on a higher frequency than others. Maybe you’ve felt this but haven’t been able to really put it into words. You hang out with someone and you feel high and excited after you leave them. Another person may make you feel strange or down after you leave them. People who aren’t making the effort to connect to their higher vibration can energetically bring us down. Those who are, on the other hand, can bring us UP!

In regards to food, some food contains a higher vibration or more “life force” than other foods. Take kale for example. Kale is fresh out of the earth, it is a leafy green and it grows up and out, which gives us the same energetic feeling when we consume it. We feel lighter when we eat kale…as opposed to a Snickers bar.

photo(99)A Snickers bar has taken natural ingredients like chocolate, dairy, nuts, etc. and processed them so much that there is very little – to no – energy left in that food. In fact, nutritionally, a Snicker’s bar is hardly a food at all. After we eat a Snickers bar, we feel sluggish and tired, not energized and alive. We are brought down by the lack of energy in a processed candy bar and other processed foods. Not Your Sugar Mamas’ mission is to put really high quality chocolate, infused with good vibes, on the shelves and accessible to anyone. We believe that the energy from the food infused with good vibes will actually transfer into the person eating it, and help, even if in a really small way, to raise the vibration of that person.

Chocolate, particularly raw chocolate, is an incredibly high vibrational food with more antioxidants than any other. It also contains the bliss chemical that we release naturally in our brains, so we feel happy when we eat it. Putting these high quality superfoods into our bodies helps to shift the vibration. When we eat foods with more life force, we feel better. Food affects everything, even our thoughts. By eating better, we will become happier, healthier and more successful people capable of anything we put our minds to.

ChocolateWhen we are aligned with our higher vibration, we are living our truth and we are able to see and think more clearly. We have more positive and powerful thoughts going through our heads and we can attract positive things to ourselves and others around us. When we are on that higher level, we have more energy, we feel inspired, we are happier, we are lighter, we are higher.

Couple Playing on a SwingThink about a downward spiral of energy. You hang out with someone who makes you feel bad about yourself, you go to the store and get a Snickers bar, you feel crabby and pick a fight with a loved one, you continue to spiral downward, feeling worse instead of better.

Now think about the opposite. When you treat your body with love and respect, feed it high quality foods, exercise your body, and strengthen your mind, good things start to happen. This is living a higher vibrational life.

This can be the case all the time. We just have to make the choice. It’s up to us whether to spiral upward or downward. It seems like people have an obsession with control, with controlling their lives to look a certain way on the outside. But really, the only thing that we are in control of is our thoughts. We get to choose what we think about each and every moment, each and every day. When our inner world is peaceful, so is our outer world. It’s really that simple.

Keep a list of the things that bring you down and another list of things that make you feel good. Try to do MORE of the things that make you feel good, more often and LESS of the things that make you feel bad. We can catch ourselves before we start to spiral downward, we can literally stop in the moment and change our direction. How powerful is that? When we are in-tune with this idea of increasing our vibration and staying true to ourselves, there is no other outcome than happiness and success. If we were all doing this, we would change the world. Outer peace starts with inner peace. If we stay responsible for raising our own vibration we will raise the vibration of the planet and heal ourselves and the planet. There is no other way.

The only thing that sets us apart from the most successful people is the way we think. If you think you can, you can and if you think you can’t, you can’t. We have unlimited potential as human beings. So try raising your vibration, now. Why not start with some chocolate?!

One Healthy Breakdown: you had me at chocolate. And happiness!

IntenSati: The Love Your Life Workout

Love your life workout? That doesn’t sound so bad, does it? You want in? Yes, you want in to IntenSati. IntenSati is best described as “a transformational workout that will motivate you to live a life you love in a body you love NOW.” So, what does that mean? It’s aerobics, on crack. No no, not crack. Happy pills. Lots and lots of happy pills. Enticing, right? Totally. Once I took my first IntenSati class, with IntenSati founder herself, Patricia Moreno at Spirit Junkie Sati, I had to go back for more. I was instantly hooked on IntenSati, so, I attended my second class with the fabulous Natalia Petrzela at B-East Fitness Studio in Amagansett.

photo 1To start off the class, we center ourselves by simply inhaling and exhaling, eyes closed, preparing for an intense 55 minutes of empowerment. This is the only moment of stillness and silence the entire class. Suddenly, music is blasting and we’re moving, grooving, and screaming. Yes, screaming. Screaming mantras which rapidly raise much more than the heart rate, but also mood If you’re down in the dumps walking into this class, you’ll instantly be in a better place. If you’re happy as a clam, that happiness will quadruple, it’s impossible not to. (Happy pills, remember.)

IntenSati is a cardio workout utilizing nothing but the body and the voice. It can be done anywhere, anytime. Regardless of the location, the atmosphere fills with light, warmth, energy, and power because of the dynamics of the workout. The room, which is just a normal fitness studio transforms into a place of absolute bliss. Judgement, negativity, and exhaustion just don’t enter the door during IntenSati, there ain’t no space for that crap. It doesn’t matter who has the cutest Lululemons, the longest legs, prettiest ponytail, or the best arms. IntenSati is about embracing you: your life, your body, and your dreams. This class makes you not want to ever be anyone other than yourself.

Imagine punching, jumping, and kicking while yelling the words “I am stronger today. I am better in every way. I am inspired to be the very best that I can be.” Yup, that’s powerful. It’s one thing to yell that and feel like a complete wacko, I know it’s a totally weird concept to be self-exclaiming how awesome you are during a workout class, along with lots of people you’ve never met before. Natalia’s the first to admit that, but just capturing her huge smile and zest for life, you’ll want in. Natalia is a totally down-to-earth fireball, who not only exudes energy, positivity, and light, but she also brings everyone else in class right UP there with her. At the end of the 55 minutes, we’re all better because of Natalia. Hell, even after the first few minutes.

IntenSati is just as much of a workout for your brain (and vocal cords, I lost my voice) as it is for the body. Remembering the combinations and verbiage takes immense focus and concentration. The added benefit of working the muscle of the mind is not only good for a positive outlook, but actually enhances health of the brain, preventing memory loss and age-related decline.

Look for IntenSati around the The Hamptons, NYC, or other states across the nation! Lastly, I should just spell this out: if you’re interested in being stuck in a rut and staying there, this workout is not for you.

One Healthy Breakdown: I’ll be damned if I’m not back in that class as soon as humanly possible…I believe I can!

Q & A w Z: Caffeine

Q: Set the record straight – is caffeine good or bad?

coffee beans and brewed

A: Ok, if you don’t like coffee in general, then stop reading this post right now. If you are a Joe lover like me and need an extra boost for your morning workouts, this is for you. Coffee before your AM workout is a YES in my book!

Now let’s look at this from a scientific point of view. Caffeine is a natural stimulant, it increases cortisol levels before the workout and can help both mentally and physically. Mentally, caffeine can enhance focus, which can lead to better form and overall performance. It gives you extra stamina and increases your heart rate, improving blood flow from the heart to the rest of your body. This helps muscles produce greater strength and power output. The result is less fatigue and more endurance, a double win.

Like most things, everything in moderation. How much caffeine is too much? A good amount is 200mg for a 150 lb person, so for most people, about two cups of coffee. I go for a large Starbucks (aka a Venti, ahhhhh, that’s my little heaven right there.) Optimal time? Caffeine intake should be about 45 minutes to an hour before the workout. I usually roll into the gym with my coffee and finish it there within 10-15 minutes. There’s only so much time in the morning, right?!

To me, caffeine is a great pre-workout supplement. Others don’t tolerate it as well, It can make some people jittery, nauseous, or distressed. If you want to get the caffeine boost but are concerned with jittery side effects, consider taking 2 gm of vitamin C, which will help you metabolize the caffeine quickly and prevent that crashing feeling. Caffeine can also be dehydrating, so be sure to drink plenty of water before and after your cup of Joe.

If you have a question for Z, email kiley@onehealthyhamptons.com or post on the OHH facebook page!

One Healthy Breakdown: A cup of Joe a day… Listen to your body. If you enjoy your morning coffee or tea, drink up and kick some butt at the gym.

Gratitude Meditation

You know those moments when you’re reminded how lucky you are and how good life is? Isn’t that the best feeling?! Here’s a little exercise that’s sure to brighten your day, relax your mind and body, bring out a little gratitude, and put a smile on your face. It’s also a great little activity when you’re feeling ‘stuck in a rut.’ We all have our days and there’s nothin’ wrong with a little gratitude reminder! Print the activity and practice every morning if you please!

GratitudeOne Healthy Breakdown: we guarantee this will bring you gratitude and a smile, but don’t take it for granted!