Warming Winter Smoothie Tips

Temperatures are dropping and cravings are changing. Instead of cool and refreshing smoothies, we’re yearning for warming comfort foods, so what’s a smoothie fiend to do?


Don’t worry, you don’t have to ditch the smoothies ’til spring, but you shouldn’t have to freeze  either! Smoothies (and smoothie bowls) are a great (and tasty!) way to pack a ton of nutrients into one cup; (or bowl!) however, it’s important to alter eating habits as the seasons change.

  1. Spice it up. Add warming spices to your smoothies (cinnamon, ginger, nutmeg, turmeric, cardamom, and even a dash of cayenne if you’re brave!) They’ll heat the body from the inside out, promote circulation, digestion, and immunity while increasing metabolism. Plus, herbs and spices add great flavor without any additional calories, just additional antioxidants!
  2. Cook  it. Ok, don’t actually cook your smoothie. That’d be…soup. DO use more cooked vegetables, though. While we crave raw fruits and veggies in the summer season, winter calls for cooked produce. Instead of raw greens, use more cooked greens, as cooking brings out different nutrients and enhances digestion. Frozen bananas are a popular addition to thicken a smoothie, but switch it up with half an avocado or cooked cauliflower, (cooled or frozen) it makes for a thick and creamy texture (you’ll definitely need a spoon!) without altering the taste. The beauty of smoothies is that you can usually add veggies without tasting them!
  3. Season it. Incorporate seasonal produce like pumpkin, sweet potatoes, squash, apples, pears, ginger, cranberries, and cauliflower. Fall and winter produce is fresh, affordable, and delicious, even in smoothies. Remember how important it is to eat with the season!
  4. Go frozen. Talking about frozen fruit here, no one should freeze when enjoying a winter smoothie! Most of your favorite smoothie fruits are out of season right now, but that doesn’t mean that you can’t have your berries, melon, or mango and eat them too. If you’re missing these warm weather fruits, buy organic in the freezer section. Frozen organic fruit is a great way to go when you can’t enjoy fresh, locally grown. Go ahead an enjoy an AB & J Smoothie (that’s almond butter and strawberries) just use the tips above to transform it!
  5. Bulk it. Be sure to add some fat to your smoothie, especially if it’s replacing a meal. Try coconut oil or butter, avocado, nuts, or nut butter. Add bulk by topping off your smoothie with granola, cereal, seeds, or your favorite topping for more sustenance. It takes extra energy to keep ya warm all day, so you’ll need it!

Click here to read more about seasonal eating and here for our favorite holiday-flavored smoothie recipes so that you can start incorporating the tips above!

One Healthy Breakdown: Cheers to cool smoothies that warm us and taste good too!

Solutions Organic Juice Bar Grand Opening

SOLUTIONS Organic Juice Bar opens THIS FRIDAY! Be one of the first to try their organic juices, smoothies, açaí bowls, juice shots, and healthy snacks this weekend at their new Montauk location, right in town at 728 Montauk Highway. (Amagansett opens June 11th!)


In addition to fresh, organic goodness, Solutions’ menu is 100% OHH approved and takes a local POV with items like the “Three Mile” made of spinach, kale, jalapeño, and cucumber. Every smoothie is named after a local beach (and we’re dying to try every single one, asap.) The “Ditch Plains” sounds perfect for the beach, with banana, strawberry, spinach, coconut water, and pineapple, and basil, while the “Napeague” is love at first sight with peanut butter, banana, almond milk, chia seeds, agave, and cinnamon.  One of everything, please? Thanks.


Soon, you really can have one (or more!) of everything! Solutions will be at your fingertips all the time with their app and delivery service in the works! That’s right, just swipe for your morning “Gold Digger” shot (tumeric, ginger, and lemon…obviously) fresh, organic salad,  or the “Drifter” açaí bowl (açaí, blueberry, strawberry, banana, carob chips, and coconut flakes…yummm.) Even better, Solutions is offering buy 1 juice or smoothie and get 1 FREE during Hamptons Wellness Week coming up June 5-12th, so there’s your excuse to double your order!


Try out Solutions for yourself this weekend! Montauk opens Friday, May 27th and Amagansett, right next to the farmer’s market at 367 Main Street, opens June 11th!

One Healthy Breakdown: your SOLUTION to eating healthy in the Hamptons!

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All About Meal Prep

Meal prep is a great way to set yourself up for success. With no time to make a healthy meal when we’re hungry, we’re likely to resort to processed food, take-out, fast food, mindless eating, and overeating. With a kitchen full of healthy snacks and balanced meals on hand, it’s a lot easier to eat healthier. With one simple change, healthy eating becomes a whole lot happier.


  • Schedule one or two days a week to prep. While it doesn’t have to be the same day each week, plan to take some time to prepare some meals and snacks to last you throughout the week. Think about the times when you cave and come up with some good preventative strategies. For example, if you’re always starving mid-afternoon, pack an extra snack to tide you over until dinner. This will keep your energy, blood sugar, and mood in check and help you to slow down and enjoy dinner because you won’t be famished when you finally sit down. If you struggle with breakfast, prep something simple that will fuel your day, like yummy muffins, berry bars, a frittata, or healthy bread.
  • Have a plan, make a list, and stick to it. Whether you’re using a meal template (google what you’re looking for, like “family meal plan” or “paleo meal plan.”) or creating your own, be sure to map it out. You’re less likely to throw those impulse cookies in the cart when you shop with a clear grocery list. Start collecting recipes that you’d like to make; use Pinterest or collect magazine pages so that you remember them. Another fun tip is to use themes, like taco Tuesday or breakfast for dinner. Lastly, remember to check the weather because it often impacts our cravings (think soup on a chilly day and BBQ when it’s warm.)


  • Get your nutrients. Be sure that your plan includes carbs, protein, and healthy fats. For example, your energizing carbs could be oatmeal, sweet potatoes, and quinoa. Protein may be a chicken, hard-boiled eggs, and/or tempeh. Maybe you make individual portions of trail mix and some guacamole for healthy fats. Cater to your personal preferences, but be sure to prep produce, lean protein, whole grains, and healthy fats in bulk.
  • Leftovers are your friend. There’s nothing wrong with a good ol’ L/O. Leftovers come in super handy, so double your recipe or make a little extra knowing that you can have it the following day or freeze it for another time. You can even make leftovers ‘like new’ by adding them to a fresh bed of greens for a big salad or reinventing the meal.
  • Have fun. Prepping is not miserable! Turn on music, get your fam involved, and have fun!


One Healthy Breakdown: if you care, P R E P A R E !

*For more meal prep tips, check out the queen of food prep, theleangreenbean.com

Whole30 Adventures with Teach. Eat. Repeat.

Meet Rachel and Anna of Teach. Eat. Repeat. I’ve been following their Whole30 adventures and just had to share the healthy goodness with you! Not only have these two ladies made huge healthy changes themselves, but they’re also helping others to do the same, all while lesson planning, wedding planning, and meal planning in the hustle and bustle of NYC. Read on for their total Whole30 run-down and healthy onion ring recipe below!

meet usSo, what exactly is this Whole30 and why should we all know about it?? Whole30 is a program that was founded by Whole9 creators, husband and wife team Melissa and Dallas Hartwig. They published an awesome book called It Starts With Food that describes the tenants of the program and how food can literally change your life in one month or less. 99% of their resources are available for free on their website because they want you to take the program and share it with everyone you’ve ever met. We started Teach. Eat. Repeat. to spread the message, the “love and lettuce” as we call it, because of what a difference it’s made in our own lives.

So, what are the Whole30 rules? You can find the official rules here or our own interpretation below (they’re most simply, though regrettably, expressed in a series of “nos,” but don’t fret because there are a whole lotta yes’s to come!)

1. No added sugar of any kind, real or artificial. This includes maple syrup, honey, agave, splenda, coconut sugar, etc. Read your labels and say bye bye sweet tooth.
2. No grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and nasties like maltodextrin.
3. No legumes/soy (sauce, lecithin, peanuts, lentils). They make exceptions for green beans, sugar snap peas and snow peas, because you consume more “pod” than “bean,” and the green stuff out weighs the lugumey-ness. You can read the full “Legume Manifesto” as to why.
4. No dairy. The only exception to this is clarified butter or ghee.
5. No carrageenan, MSG or sulfites.
6. No alcohol, not even for cooking. We know, we know.
7. No “sex with your pants on” aka, no making versions of your favorite “cheat foods,” with compliant ingredients (no banana ice cream, date brownies, coconut flour pancakes, eating almond butter straight out of the jar…). If it’s a food or substance that you can’t control yourself around, don’t eat it. 30 days is enough time to let go of bad habits, overhaul trigger foods, and change. your. life.
8. No stepping on the scale or taking body measurements for the duration of the program. It’s about so much more than numbers, people. You can weigh yourself before and after, but we’ve found that no-scale victories are the biggest victories.
9. No cheats, no slip, no excuses. Or you start over.

Why so strict? Go big or go home, folks. Each of the foods on the “no” list represent either a. a potential allergen or b. an immune disruptor. Certain foods could be having a negative impact on your health without you even realizing it. Since your immune system is largely housed in your gut, your body may not be able to completely repair itself and fight off invaders at the same time. In order to discover the foods that may or may not harm your body, you strip out all of the potentially physically and psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. And then reintroduce them, group by group, little by little. By following the 30 days and the reintroduction program, you can see exactly how your body responds to each food. As Melissa says: “imagine you have 10 cats, and you’re allergic to cats. If you get rid of 9 of them, will you feel better?” Maybe? Yes? No? How will you ever know unless you get rid of all 10 once and for all?

With that said, let’s move on to the yes’s. You can eat as much healthy protein, vegetables, fruits, and healthy fat as you are physically hungry for. Ideally, you don’t have to read any food labels because all of the food you’re eating are whole, natural, and unprocessed. Unfortunately, there are hidden sugars in things like tomato sauce, pickles, and canned foods, so it’s important to be mindful of these while shopping.

So, no labels and no alcohol? Umm, how do you do that?! We did the Whole30 program together in October for all of those reasons above. We started for different reasons. Rachel had done one before while living in Miami and lost a ton of weight. When her boyfriend of four years broke up with her, she went on a six-month bender, but one day, enough was enough. Anna started because she wanted to lose a few more pounds before her wedding. In January, we recruited more friends to our team. We needed a team because the shopping is hard. The meal planning is hard. The motivation becomes hard and sometimes, when everyone around you is knocking back fireball shots faster than Pitbull can say “Fireball dunDUNdundundundun,” you need someone’s smile from across the bar to tip your lime and seltzer at knowingly.

January 1st is a traditional start date for Whole30. The founders of the program run a big national push for people to start on January 1st, and so by default, you end up with a HUGE online network of teammates. It’s all over their blog, instagram and forum and you connect with thousands of other people who are also committing to this lifestyle. We figured the more the merrier.

How did we feel? This is a tricky one. We’ve felt different ways on different days. On day one, we felt awesome. On days two and three, we felt hungover. On day seven, our pants felt tighter than when we started (wtf?!). On day twelve, we had the most realistic food dreams about tings we don’t even crave in real life (Anna woke up crying because she thought she ate truffle covered goat cheese in the ocean in the South of France with her best friend). But the moral of the story is around day fifteen, we started to feel this unbelievable energy. In our line of work, you have to be on your toes, on the move, and on-stage all day long. Having boundless energy and endless positive things to say to children isn’t just important, it’s the difference between loving teaching and despising life. The energy created motivation to keep going and it’s just continued to snowball.

How do we prepare for a working week on the Whole30? Not going to lie, it’s a lot of work. It’s a lot of prep, but it’s totally worth it. We both prep a bit differently, but we’ve found what works for us individually and we love making shopping and cooking dates together and with a group of friends, it’s actually a lot of fun.

So, 30 days has come and gone…why are we still going? We feel really, really good, that’s why. We’ve never slept better, had more energy, or been more in control of our food choices. That said, we also haven’t rid ourselves totally of all of our “emotional” food issues, though we’ve come a long way. We still crave sugar after dinner or wake up drooling because we want bacon. We continue the journey towards that elusive thing called “food freedom.” We want to indulge happily and guilt-free when we choose, not when our mind tells us it’s time for a sugar rush. We want to reach a “goal weight,” or have my wedding dress fit perfectly. Mostly though, we want to keep on feeling really good for all of the milestones we have coming up as well as life in general!

FullSizeRender(18)Anna and Rachel just started another Whole30 on March 1st and their experience has convinced me to hop on board this spring as well. If you’re interested in joining us in April for One Healthy Whole 30, stay tuned for more info, resources, and motivation. In the meantime, check out Teach. Eat. Repeat. and poke around the Whole30 site too! Feel free to email talktoteacheatrepeat@gmail.com with any questions for Anna and Rachel! Last, but not least: Whole30 Onion Rings:

onionringsGame Day Recipe: Whole30 Onion Rings

What you’ll need:

  • 1 large yellow onion
  • ½ cup almond flour
  • ½ coconut flour (Note: if you only have one or the other, that’s totally fine. We like the mix, but it really doesn’t matter).
  • 2 eggs lightly beaten
  • 4 tsp paprika
  • 2 tsp garlic powder
  • ½ tsp cayenne
  • ½ tsp salt
  • Two mixing bowls
  • Baking sheet
  • Cooking Spray

What We did:

  1. Preheat the oven to 400degrees
  2. Slice the onion.
  3. Mix the flours and spices in one bowl. Mix them around a bit so they’re good and friendly with each other.
  4. Crack eggs into the other bowl
  5. Use one hand to dredge the onion through the eggs and then plop into the bowl with the flours.
  6. When they’re all coated, bake for 20 minutes. Make sure they’re not touching. After 10 minutes, flip the rings so both sides get toasty.
  7. Serve alone, with guacamole or whip up some Whole30 mayo and mix it with Buffalo sauce for a spicy, creamy treat.

Give yourself the touchdown cheer! You just made some healthy onion rings!

One Healthy Breakdown: thanks for the inspiration, explanation, and energy!

Kiley’s Top 10 Nutrition Tips

Your health is your wealth. Nutrition is pivotal in living healthy. Although food is the best medicine, it’s not just about what you eat and everyone is different. Here are 10 universal nutrition tips that everyone can apply to live a healthier, happier life! Vegetables1.  Eat REAL Food:

REAL, whole food comes from the earth. Our bodies operate on whole foods, just like our ancestors did, so why would we put processed chemicals that we can’t even pronounce into our bodies? Don’t eat less, just eat less packaged food. Regardless of whether you eat meat, vegan, vegetarian, etc., clean eating is the way to go. Whole foods are like putting the best gas in a car, they stimulate our bodies to work, grow, move, think, and fight disease most efficiently, from the inside out (from organs, digestion, muscles, bones, to skin, hair, and nails.)

2.  Drink Up:

We’re made of water, and we need water to live (although the majority of Americans are dehydrated. Are you?) It’s easy to drink water when it’s right in front of you, so carry a reusable water bottle everywhere you go. FYI: Water means water…not soda, coffee, beer, or sports drinks. Cheers!

3.  Eat Local & Seasonal:

The best way to get quality, tasty food at the best price (while supporting your local farmers) is to eat local and seasonal. Eating local ensures that you’re getting the absolute freshest food possible. Eating with the season provides your body with what it wants and ensures that you don’t get bored of the same old things. Think pumpkin in the fall and watermelon in the summer! Along with eating local, eat the rainbow! Variety is key, especially with produce, to guarantee that your body gets as many nutrients as possible. Your plate is your palette – be the artist and be colorful!

4.  Read Labels:

Though we should be eating mostly whole foods that don’t have labels at all (ie: apples, tomatoes, and lettuce.) For foods with a label, watch out for added sugar, artificial flavors, colors, and dyes. If the ingredient list is long or you can’t pronounce something, it’s a red flag that it’s something you probably shouldn’t be eating. If the big writing on the label says “healthy” or “natural,” that actually means very little because there are no clear standards behind either of these terms. To ensure that you’re on the right track, just eat more foods without labels (fruits & veggies) and be sure to pay attention to the ingredient lists on labels, not just the front of the package.

5.  Try New Things:

There are so many nutritious foods out there. Try incorporating one new food or recipe a week. Pretty soon, you’ll have a whole repertoire of nutritious foods!

6.  Rely on Staples:

Try new things, but if you love certain foods that you know are healthy, go ahead and eat them often! Spinach, salmon, brussels sprouts, and sweet potatoes are some great staple examples – they’re nutritious and delicious.

7.  Food is FUEL:

Start to rethink the role of food in your life. Eating isn’t a hobby; food is fuel for your body. Although food can be celebratory and give us great pleasure, keep in mind that food nourishes your body, it’s not a hobby to do when you’re bored. Food provides us energy to carry out our day. It’s pretty simple: if you put crap in your body, you’re going to feel crappy. If you fuel your body with nutrient-dense foods, you’re going to feel healthier, stronger, energized, and alive.

8.  Upgrade Your Favorites:

Even if you’re a lover of all things pizza and chocolate, there are healthier options for you. Thanks to Google, Pinterest, and One Healthy Hamptons, you have a bazillion healthy recipes at our fingertips, so take advantage! You can make brownies with spinach, avocado, and black beans and you may not even know the difference. Applesauce can substitute for butter and spaghetti squash or quinoa pasta can be just as delicious as regular pasta, but far higher in nutrients! Whatever your favorites may be, there is a healthier version, so make an upgrade. Turkey meatballs, fish tacos, even ice cream made from bananas…that’s bananas…but it’s good!

9. Cook at Home:

When you cook at home, you’re able to control exactly what goes into your meal (and, more importantly, what doesn’t) Going out to eat is fun once in a while, but cooking at home is the way to go. If cooking is not your thing, start very simple with vegetables, lean proteins, and whole grains.

10. Don’t Eat Your Emotions:

As discussed above, food is fuel for our bodies. It’s not something to do or a way to ease emotions. Awareness is everything. When you’re eating regular, balanced, whole food meals, your body will use food properly and become hungry every few hours. Tune in to real, physical hunger. Eat when you’re hungry and stop when you’re satisfied – before you feel full. Instead of grabbing a snack when you feel bored or anxious, drink some water, go for a walk, or take some time to think about what’s making you feel that emotion instead of grabbing for a bag of chips or cookies.

One Healthy Breakdown: Follow these 10 tips for a healthier, happier you! Click here for more info on OHH Nutrition and contact kiley@onehealthyhamptons.com today for personalized support!