September Stroll Challenge

We’re strolling right into September, so get your walking shoes ready! That’s right, this month’s challenge is super simple: walk every day. September is the perfect time to stroll – it’s not too hot, not too cold, and the turn of the season is something to be seen. In fact, this challenge is just as good for mental health as it is for physical health. Just like we rarely regret a workout, you surely will not regret taking a nice walk outside, even if just five minutes to break up the day. You may notice that the calendar is pretty bare – that’s where you come in. Some may only be able to break away for 5-10 minutes, while others may have an hour to spare (or stroll.) Just print and hang the calendar somewhere visible and track your own walking each and every day.

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One Healthy Breakdown: you know what they say, “a stroll a day keeps the doctor away.”

Are You a Healthy Guru? Join Us July 9th!

Calling all healthy gurus! Healthy Guru is the Hamptons’ hot new fitness and wellness event, bringing together fitness, wellness, yoga, fashion, beauty, nutrition, and more! Join One Healthy Hamptons at the Southampton Arts Center in Southampton Village 9am – 8pm on July 9th to experience the greatest healthy brands in one location, on one day! From all-day workout classes to panel discussions, fun giveaways, and an evening cocktail party, you will not want to miss this! Click here to purchase your Healthy Guru tickets and use code “GURU10” for $10 off!

healthyguruTickets include an amazing day full of fitness, superfood snacks, giveaways, beauty bar, fashion, cocktails, and more! Take advantage of healthy venders, experts, and top trainers from Flywheel Sports, Pure Barre, Exhale Spa, Barry’s Bootcamp, Dancebody. Tune in to guest speakers such as Keri Glassman, Glen Tobias, and Anna Kaiser. Check out the full schedule at healthyguru.com, click here to purchase tickets and use code “GURU10” for $10 off all-access or each class.

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Between sweat-sessions, meet Kiley and Erica of One Healthy Hamptons. Learn more about The Wellness Menu, delivering wellness to your Hamptons house so that you have everything you need to succeed this summer. All Healthy Guru guests will receive a complimentary mini wellness consultation and discount on any wellness package! So, come try a new class, meet wellness experts, get beautified, and have some fun in the sun at Healthy Guru on July 9th!

One Healthy Breakdown: healthy gurus unite in the Hamptons!

 

Wellness Week Wrap Up

This past weekend, we wrapped up Hamptons Wellness Week with wellness, workouts, and warriors by the water. It was an amazing way to end a wonderful week of wellness thanks to the participants, businesses, and brands that showed up in the name of wellness and well-being!

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We kicked off the day with a kick-ass Core Fusion Cardio class thanks to Elisabeth Halfpapp, co-founder of Exhale Spa! We punched, planked, and sweat our way through, overlooking the beautiful salty waves and blue sky…what a way to start the day!

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Between classes, we fit in a panel discussion about staying healthy and well in the Hamptons all summer long. Meet the experts: Anastasia Gavalas of Hamptons Wellness Week and Wing It, OHH’s founder/EIC, Kiley DeMarco, Debra Halpert of Hamptons Magazine, and Elisabeth Halfpapp of Exhale. So, what is the secret to enjoying the Hamptons while staying healthy? Balance, moderation, and indulging in local goodness, food and wine included. As Wellthily put it, “everything in moderation, even moderation.” So, ditch the diet, live with intention, enjoy every day, and make your own rules. If you’re not sure how or where to start, we’re here for you.

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Wonderful women, wellness, workouts, and wings!

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Left to right: Elisabeth Halfpapp, Kiley DeMarco, Debra Halpert, and Anastasia Gavalas

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We moved on to a live DJ yoga class with local duo Leigh Anne Eberle and DJ Ray Jarrell. The storm held out for this beautiful hour of rhythm, flowing, stretching, dancing, and reflecting.

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Aly Teich of The Sweat Life, Lisa Hayim of The Well Necessities, Kiley, and Suzie Baleson of Wellthily

Post-workouts, we chatted and snacked on Lisa’s Hugly (the healthy + ugly) cookies YUM! Sunday’s programming started with a “Yoga in the Vines at the Beach” class with OHH’s Erica Velazquez. We woke up with a beautiful vinyasa flow, reaching for the blue skies above.

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Transitioning from tranquility to toning, we jumped right into Core Fusion Barre by the beach with Rachel Feldman (below) of Exhale. The backdrop made each pulse a bit less painful and the ocean breeze made the hot summer sunshine not only bearable, but beautiful.

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The entire weekend was full of gratitude for wellness, well-being, bonding, fitness, friendships, (new and old) strength, sunshine, and this amazing place we’re lucky enough to call home. From the weather to the workouts, and of course, the wellness warriors, we were blessed.

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OHH models left to right: Jessica Pope, Kiley DeMarco, Cristina Thorp, and Beverly McGrath

One Healthy Breakdown: Happy summer! There’s no denying it’s going to be the best one yet!

 

 

*We’re planning more awesome wellness events in the Hamptons throughout July and August, email kiley@onehealthyhamptons.com to collaborate!

*OHH tanks are SOLD OUT, but the good news is that we’re ordering more! Email kiley@onehealthyhamptons.com to purchase yours today!

Hamptons Wellness Week is Coming!

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Hamptons Wellness Week returns this June! The premiere wellness event in the Hamptons kicks off on June 5th with more excitement, variety, and wellness than ever before! With so many wellness experiences and fitness pop-ups popping up across the East End, Hamptons Wellness Week is the only all-inclusive, week-long event of its kind. It’s one week of endless possiblities!

Mark your calendar for June 5-12th and feel free to try one of everything; save, save, save as you get well, well, well…no registration or buy-in necessary. Take a week for your wellbeing before the craze of the summer season rolls down Sunrise Highway. With a variety of deals and discounts, try what works for you, on your schedule, all week long. Whether you’re looking for some fitspiration, pampering, or healing, Hamptons Wellness Week has your back.

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From healthy eats to fitness classes, acupuncture to astrology, wellness consulting, or a ‘Wing It’ strategy session, there’s something for everyone. We’ve even got the kids covered with our state-of-the-art speech-language offering and 2-for-1 tuition at Hamptons Baseball Camp! Feed the whole family with Old Stove Pub’s special wellness menu or 25% off at Sabrosa Mexican Grille!

Hamptons Wellness Week is all about living consciously in the Hamptons; a portion of the proceeds support the Wing It Project, a non-profit that provides educational opportunities for children, both locally and globally. Get well for a great cause!

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We’re thrilled to welcome some of our wellness newbies, including The Good Farm Delivery, JT Personal Fitness, GYST, Amber Waves Farm, and Solutions Organic Juice Bar, to name a few! It’s not too late to register your business, just sign up here to hop on board the wellness train.

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We saved the best for last! We’re wrapping up HWW with Wellthily at Gurney’s on June 11th & 12th. Join us for a live DJ yoga class with DJ Ray and Leigh Anne Eberle, Exhale Spa Core Fusion, and Yoga in the Vines at the beach with Erica Velasquez. Between classes,  Wellthily will host a power-packed wellness panel about staying healthy all summer featuring Kiley & Anastasia, Debra Halpert of Hamptons Magazine, and Elisabeth Halfpapp of Exhale Spa. Sign up here!

WellthilyGurneys*photo credit: Owen Hoffman Photography

What’s a wellness event without some healthy, yummy eats? Sip on juice, try a Hugly cookie, and hit the beach feeling WELL as ever. Register for the wrap-up event June 11th and/or 12th  here and get $10 off with code HWW2016.

Hamptons Wellness Week is also thrilled to partner with BEACH101.7, WBAZ, and WEHM and Hamptons Magazine as our media sponsors. Stay tuned to hamptons-magazine.com, and be sure to pick up their Memorial Day issue featuring Hamptons Wellness Week!

For more information, see hamptonswellnessweek.com and/or email kiley@hamptonswellnessweek.com. To register your business, click here. Sponsorships also available for national wellness brands; reach the Hamptons population both online and off!

One Healthy Breakdown: kicking the summer off WELL!

 

May’s Tiny Change: Sit Down to Eat

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 with the hashtag #12tinychanges for a chance to win some cool prizes! This is a nutritionist-approved change for SO many reasons!

If you’ve tried one of the #12tinychanges already, you know that each change is easy and doable. May’s tiny change is as simple as taking a seat! Here’s why…

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We’re simply going to sit down to eat, as often as possible. Why? It’s really, really important!

We’re not aiming for a tablecloth and two different types of forks, no need for the fancy China.
We’re not trying to make every meal a three-course marathon.
We’re not even shooting for a 100% success rate.

We’re just trying to make rushed, mindless eating the exception instead of the rule.

Who among us hasn’t been there – eating over the sink, picking the kids’ leftovers off their plates, standing in front of the fridge while scrolling through Instagram? (hand raised!) It happens…but it’s really not so good for any of us.

If you need more convincing, here are my top reasons why we should all eat sitting down:

Sitting = Knowing

When we eat on the go, we often eat fast, neglect to chew, and don’t even realize what is happening. Oftentimes, when we indulge in mindless snacking and full meals, we eat more than we need to, faster than we should, and don’t really enjoy it.

Stop Moving, Stop Stress

Shoving food into our mouths isn’t exactly relaxing. Trying to eat while navigating rush hour traffic is not calming (or satisfying!) Eating while we multitask can actually be quite stressful, and stressful situations can lead to the release of cortisol. Excess cortisol can lower metabolism, decrease immunity, and cause gastrointestinal problems. We can avoid all that if we just spend a few extra minutes eating veggie soup at a table instead of drinking it in a mug in the car!

Connecting > Consuming

Dozens of hours go into growing, harvesting, transporting, and preparing the food we eat. Water, sunshine, fossil fuels, and elbow grease make it possible. You put time and effort into preparing each dish, so why rush through the best part: eating it?

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Something that really helps to slow down and connect: Take five deep breaths before eating. It centers me, clears my mind, and turns my attention to the delicious meal in front of me.

Meals Create Community

Of course, we can’t eat every meal surrounded by friends and family, but sharing food is one of the best ways to connect and bond with others. Eating together is an opportunity to decompress and catch up on our lives. We tell stories, laugh, support each other, and make new memories.

When we cook together or prepare family recipes, we reconnect with our past and our heritage. Mom’s famous TLC Cookies don’t have the same calming, healing properties if we shove them down while standing over the counter as if we share the experience, sitting and tuned in.

So how do we find the time to eat sitting down?

Often, it’s as simple as making the commitment and realizing that, yes, we do have the few extra minutes to sit down if we make it a priority. Think of all the energy that goes into cooking food. We want to appreciate our efforts and not just shove it into our mouths without tasting it!

Let’s be honest about another mealtime distraction: messing around on social media or flipping through TV channels! If we can scroll through Instagram, we can sit down and eat that blueberry bliss smoothie bowl or quinoa & black bean salad.

If you really do need a little extra time in your jam-packed day, what if you set your alarm clock 15 minutes earlier? Or do some meal prep on Sundays? With a little bit of foresight, sitting down to eat is possible and rewarding!

One Healthy Breakdown: Sit. Breathe. Eat. Enjoy. It’s a simple change with big payoff.

 

How Gratitude Makes You Healthy

An attitude of gratitude. Thankful. Blessed. We all know that we should appreciate the things, people, and opportunities we have; however, did you know that an ‘attitude of gratitude’ has proven health benefits? (Possibly even more than that green juice you paid for.) Before we chat science, why not start with a little exercise to get that gratitude flowing? Ready, set, gratitude.

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  • The simple act of expressing thanks automatically lessens stress, which can lead to illnesses like cancer and heart disease, overtime. So, next time you’re in a rut, shift your focus to the good things you have going for you to boost your mood and your immune system.
  • Grateful people are more likely to take care of themselves, which is hugely related to both physical and mental well-being. Dedicating time for self-care makes us happier, less stressed, more focused, and more capable to take care of others. Think of the oxygen masks on airplanes; we can’t take care of others if we don’t take care of ourselves first.
  • Showing thanks may spark new relationships. Whether your colleague does you a favor or a stranger holds the door for you, expressing appreciation may initiate conversation, which may lead to friendship, which may lead to more happiness and even more gratitude.
  • An attitude of gratitude increases self-confidence, self-awareness, and self-esteem because your focus is on the good things that you like about yourself. Heck yes.
  • Grateful people are less likely to blame others, react with aggression, and experience anger, as they acknowledge their blessings and feel more empathy for others. Bye bye, road rage.
  • Trouble sleeping? Gratitude reduces anxiety, which can keep us awake or interrupt sleep. Simply put, get grateful and get good shut-eye.
  • Gratitude boosts resilience. We’re far more likely to overcome an obstacle or stay strong through a tough time if we keep an attitude of gratitude.
  • Grateful people are proven to exercise more, which also relieves stress and initiates all of the other benefits listed above. Lace up your sneakers for this double whammy.
  • You do not have to be “successful” to feel gratitude. In fact, those with less money or “stuff” have actually been proven to feel more gratitude. It’s not about what we have or do not have, it’s about perspective.

So, how do we practice daily gratitude? Simply set aside time daily or throughout the day to count your blessings. Write them down or simply make a mental list if you’re on-the-go. Be more observant of when others do something nice for you or someone else and express your appreciation. Even if you’re really down in the dumps, force yourself to smile or think of one thing you’re thankful for. It takes little energy and actually produces happy hormones, which lead to all of the above. Giving thanks all year-round will make you a healthier, happier, more productive, well-rested, confident, unstoppable human being.

One Healthy Breakdown: adopt an attitude of gratitude and reap the benefits…then express your gratitude for ’em and let the cycle continue!

Spring into Wellness at Stella & Ruby

Calling all moms and moms-to-be! You’re invited to a wellness event at Stella & Ruby, Sag Harbor on Saturday, April 9th 12-3pm. One Healthy Hamptons’ BumpEast will provide complimentary wellness consultations and healthy bites to encourage you to spring into spring!

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Meet and greet other moms and moms-to-be and chat all things wellness with Kiley and Erica. Sip on fresh Montauk Juice Factory juice and enjoy 20% off all baby clothing at Stella and Ruby, home of the cutest baby & children’s clothing and accessories in town!

One Healthy Hamptons’ BumpEast brings mothers & mothers-to-be in the Hamptons private, personalized yoga, nutrition, and wellness support. Kiley and Erica have created this unique service to enhance and prepare the mind and body during this amazing stage of life.

BumpEast offers single sessions and weekly packages specially designed for each client at every stage of pregnancy and post-delivery. Whether you seek relaxation for the body and mind during pregnancy or getting back in shape post-delivery, BumpEast is the program for you.

One Healthy Breakdown: Spring is a time for growth, nurturing, and flourishing. Join us to celebrate motherhood in the healthiest way!

Surround Yourself with Inspiration

Have you ever heard the saying: you are the average of the five people you spend the most time with? Well, I’d like to take things a little bit further.

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Not only are you a product of your relationships but you are a product of your environment, the foods you eat, and the thoughts you consume. This is why it is so important to surround yourself with supportive, positive, like-minded, AND open-minded individuals. When you start to surround yourself with people who inspire you, you’ll start to raise your vibrational aura and everything else starts to fall into place. THE UNIVERSE HAS YOUR BACK! As long as, you too, have your back.

For today, my advice for you is to find the healthiest and happiest person you can stand and spend as much time with them as possible. When you are choosy about who you spend your time with, you are setting yourself up for success in the future. If you ensure that you’re surrounded by inspiration, you’ll never have trouble finding it when you’re in need.

One Healthy Breakdown: Surround yourself with greatness, eat greatness, think greatness, and be greatness!

*Check Alexa out at alexagundermann.com and stay tuned for some healthy collaboration events in the Hamptons this 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!

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