One Healthy Gingerbread Recipe

All I have been wanting to eat lately is food that tastes like Christmas…anyone else?! Spices like cinnamon, clove, ginger, and foods like citrus fruits, pomegranates, and cranberries are lighting up my life. Homemade gingerbread, however, is brand new to me…until now!

Growing up, we always had gingerbread in the house this time of year, but I don’t even know what was in it. After looking at several gingerbread recipes online, I decided to create my own version with more spices and less sugar. Just one taste of this healthy homemade gingerbread and I know it will be a new holiday tradition. I love it THAT much and you will too!

The best part is that this gingerbread contains no granular sugar, just honey, maple syrup, and molasses. (To be honest, I don’t even think I own sugar. There’s just no need for it when there are delicious natural substitutions out there.)

It’s also dairy free and can be made gluten-free as well! Let’s get started, shall we?!

One Healthy Gingerbread Recipe:

Dry Ingredients:

  • 2 1/2  cups healthy flour of choice (I used spelt)
  • 2 tbsp cinnamon
  • 1 tsp ground cloves
  • 2 tsp baking powder
  • 1 tsp baking soda
  • pinch of salt

Wet Ingredients:

  • 1/4 cup molasses
  • 1/4 cup maple syrup
  • 1 cup unsweetened apple sauce
  • 2 eggs
  • 1 tsp vanilla extract
  • 1-2 tbsp grated fresh ginger

Toppings:

  • Pomegranate seeds
  • canned full fat coconut milk
  • 2 tbsp honey
  • 1 tsp vanilla extract

Directions:
Preheat oven to 350 degrees. Mix dry ingredients, mix wet ingredients, then mix together. You don’t need a fancy mixer, a regular old fork will do. Spray a loaf pan with cooking spray and fill the pan with batter, leaving a few inches at the top (this stuff rises!) Bake for 45-50 minutes.

To make the frosting, skim the top half of the coconut milk from the can (be sure not to shake it as to only get the thick paste on top). Add in honey, (or maple syrup if you prefer) vanilla extract, and whip it together. This will make a thicker frosting. If you prefer a thinner frosting to drizzle on the bread instead, you can water it down with the thinner coconut milk from the can (or a little bit of water) use 1-2 tablespoons at a time until you get the right consistency.

Once the bread is cool, frost and top with pomegranate seeds, which are equally nutritious, delicious, and festive. Feel free to get creative and try different toppings, like chopped nuts, red and green sprinkles, crushed candy canes, or cinnamon. Make one loaf to have at home and others as gifts. The perfect Christmas breakfast or healthy dessert this time of year!

One Healthy Breakdown: Happy holidays and happy baking!

*Caroline O’Neill is a year round Hamptons resident and health and wellness lifestyle blogger of Bloom & Spark with a passion for nutrition, yoga, food, spirituality and personal development.

The Gift of Holiday Presence

The holidays are meant to be H A P P Y, remember?! Give yourself the gift of presence! (It’s not all about the presents, it’s about the P R E S E N C E.) We often get so wrapped up in the falalalala that we forget to pause, breathe, and actually enjoy the most wonderful time of year. Below are our top tips on staying present, sane, and even H A P P Y throughout the holiday season.

Pick and choose. Your calendar is FULL of holiday parties, cookie exchanges, secret Santas, cocktail parties, and pure busyness. It’s when we over-commit that December becomes a blur and we end up ringing in the New Year in need of a nap, vacation, and detox. What if we stopped saying “yes” to everything and commit to only what we’re actually looking forward to?? Not to sound like the Grinch, but truth is that we have a choice. Say yes to the things that you enjoy and skip the rest; you’ll have more fun and be less burned out!

Embrace the crazy. Holiday shopping, in some regard, is pretty unavoidable for most of us. While it would have been ideal to start the shopping early to avoid the last-minute crunch, for most of us, that concept is long gone (better luck next year!) Instead of heading into the madness with frustration and angst before you even find a parking spot, commit to embrace the chaos, lines, music, and the crowds. Turn shopping into a family affair, girl’s night out, or excuse for a date. Remember that you always have a choice. Remind yourself what the holidays are really about and choose to be positive, you’ll find that the little things just won’t bug you as much. The hustle and bustle is out there, so we might as well embrace it!

Catch your breath. We get so ‘wrapped up’ in the shopping, wrapping, decorating, cookie-baking, caroling…This just leaves us overwhelmed and under the weather. Schedule down time with (or without) friends and family. There’s nothing wrong with staying in for a movie or game night, partying in your pajamas, or soaking up the season solo in a warm bath. Schedule time to do nothing just like you would put aside time for an important event. When you are out and about, remind yourself often to pause, take a long, deep breath and return to the current moment instead of worrying about what’s to come and go. Click here for more mindful tips and here for OHH’s tips on staying healthy throughout the holidays.

It’s the thought that counts…right?! The more thought we put into our gift-giving, the more we enjoy the giving more than the getting. So, instead of thinking of each gift as another check on your to-do list, take some time to put genuine thought before you buy, especially for those near and dear to your heart. Few of us need more “stuff,” so instead of clutter under the tree, spend some time doing for others to fulfill their hearts and yours this holiday season.

One Healthy Breakdown: keep presence over presents this year!

Healthy Holiday Eating with Bloom & Spark

Aside from cozy fires, warm sweaters, and time with family, the holidays are often full of endless parties and copious amounts of food. There’s no need to deprive ourselves; it goes against the abundance and gratitude that the season brings. Here’s how staying present at the party can help you to in maneuver tricky situations and feel your best:

food-sweet-cookies-christmasBefore the party, make a plan and stick to it. Think ahead what you will eat and what you won’t eat to feel good about yourself. By planning ahead, you can have what you like without going overboard. Maybe you skip fried food, minimize sweets, or limit drinks. Maybe you make a compromise with yourself – have the dessert but skip the appetizers. You could stay near the veggie plate while you chat to avoid mindlessly devouring the plate of pigs in a blanket. You could bring your own homemade dish to ensure that you at least have something healthy to eat. Whatever your game plan is, decide ahead of time and stick to your plan! Eating a light meal or healthy snack at home before you go to the party will ensure that you don’t grab whatever is in front of you out of hunger. These superfood balls may be just the trick to your nutritious and delicious pre-party plan.

IMG_5792Bloom & Spark’s Superfood Balls:

Superfood balls are really popular right now for good reason! The great thing about them is that once you have the base, you can really add anything you want to make them your own. Start with dates and nuts in the food processor and feel free to add coconut flakes, cinnamon, vanilla extract, maca, goji berries, chocolate, even essential oils like peppermint and cinnamon. You could even roll them in ground up candy canes for a festive and tasty holiday touch! These are also the perfect thing to bring to a party if you want to avoid sugary desserts.

Ingredients:

  • 1 cup almonds
  • 10 dates
  • 1 tsp vanilla
  • 2 tbsp maple syrup
  • 2 tbsp maca powder
  • 2 tbsp chia seeds
  • 1/4 cup ground flax
  • 1-2 tbsp unsweetened cocoa powder

Directions: Mix everything (except the cocoa powder) in a food processor. Once all ingredients are incorporated, take out half of the mixture and set it aside in a bowl (if you want to make half of the batch chocolate like I did.) Add the cocoa powder to the mixture that’s still in the processor. (If the mixture is a little dry you can add 1-2 tsp of water while it’s still in the food processor to moisten.) Roll both mixtures into bite size balls and let them cool in the refrigerator before serving/eating. Yum!

IMG_5800*Caroline O’Neill is a year round Hamptons resident and health and wellness lifestyle blogger of Bloom & Spark with a passion for nutrition, yoga, food, spirituality and personal development.

 

December’s Tiny Change: Move Your Body Every Day

OHH Intro: This month’s #12tinychanges is something near and dear to our heart at OHH; movement and we practice what we preach! This is the perfect tiny change to get out the holiday stress. Read on for Kale & Chocolate’s take on daily movement.

I know what you’re thinking: “it’s the holidays. The last thing I have time for is exercise! I am so, so, SO busy. I barely have time to even think about it!” Trust me, I get it. Hear me out…

First off, let’s call it “movement,” not exercise. A lot of us have negative associations with the word “exercise.” We immediately picture getting chosen last in gym class, dancing awkwardly in the back row of a Zumba class, or taking a beating during bootcamp. Let’s reframe, shall we? What if we simply aim to move our bodies every day—and that movement can take whatever form we like?

moveYour daily movement can be a long walk to the farmer’s market or a hike with the dogs. It can be two hours of raking leaves, an hour of cleaning, or 30 minutes of playing tag with kids. It might even be a one-person dance party in between all the holiday baking. You get the point. Just make it your goal to “move my body every day.”

During the winter—and especially the holiday season—we need to move our bodies more than ever. This is a time when many of us fall out of our routines and make promises to get back on track after the new year. But movement helps us manage the stress of holiday shopping, packed social calendars, and trips to see family. Movement also helps us cope with the inevitable ”seasonal mopes” that accompany lower temperatures and less daylight.

When we move around (in any way), we’re more patient, more focused, and more relaxed—all things that come in handy any time, but especially when you’ve got to wrap 67 presents, attend holiday parties, and travel for hours on crowded roads and packed airports with everyone and their mother!

If you’re ready for this month’s tiny change, here are seven easy ways to make movement part of your daily routine:

1. View it as respite
You’re not “going to that cardio class you hate,” instead you’re “taking a hike in the gorgeous, crisp air.” You’re not “attending that dreaded spin class,” instead you’re “clearing your head with a walk around the neighborhood” or “going to that amazing yoga class.” Rather than thinking of movement as mandatory exercise, think of it as time away from all the tasks and to-do lists to clear your head. Movement can be a break and a breather, not an obligation.

2. Give yourself the right fuel
It’s hard to move your body when you haven’t nourished it properly. Make it easier by loading up on proper fuel. I swear by a tasty bowl of oatmeal, berry good bars, pumpkin bread, or even chocolate squares. Stay hydrated and help out those sore muscles with a green smoothie. Or go for the ever popular avocado toast—and add an egg or other nutritional boosts to help refuel and recover.

IMG_19643. After you’ve moved your body, notice how good you feel
That serene, accomplished feeling you have after you’ve moved your body? Notice it. Do you have more energy? Are your endorphins running? Acknowledge the feeling. Say to yourself “I feel great and that’s because I moved my body.” When you mentally pair a positive emotion with a physical act, you’re more likely to make it a part of your daily life!

4. Rather than meeting for drinks, meet your friends to move
It’s cheaper, it’s healthier, and it’s a great way to bond. Just get outside wherever you are. Walk around town, meet for a run, head to a fun class, or bundle up on a stroll along the beachfront. If it’s really too cold, take it inside and cruise around the mall before it opens (window shopping optional!)

5. Embrace winter and the unique activities that go with it
Instead of hunkering down and hibernating, what if we welcomed the snow and ice with open arms? Colder temperatures bring activities like skiing, snowshoeing, and ice-skating!

6. Do more of your favorite active hobbies
I bet movement is already part of your life—maybe you’re taking fitness classes or playing with your pups. What if you simply did more of what you’re already doing? Add another weekly sculpt workout, get on your mat every afternoon for 10 minutes, or tack-on an extra few miles to your bike ride. If you’ve found something that works for you, do it more!

7. Remember that every step counts + you’ll never regret moving your body
When your calendar is overflowing and you can’t fit in an hour-long workout, it’s easy to throw in the towel and throw yourself on the couch. Try an at-home workout that fits into your schedule. If you don’t have time or you’re not in the mood, just add a tiny bit more movement to your day—take the stairs, park further away, add two more blocks when you walk the dogs. They all add up!

And if you need a movement pep talk? No one ever says, “Ugh, I sure wish I hadn’t hiked to that beautiful overlook” or “starting my day with yoga was such a terrible idea!” Once you get moving, you’ll be glad you did. Doing creates more doing—a little bit of intention and movement affects everything. You’ll feel like a happier & more energetic version of yourself all day long!

Kale & Chocolate will be giving away some great prizes to get your endorphins pumping! To enter, simply share your movement on instagram with the hashtag #12tinychanges and tag (and follow!) @kaleandchocolate and @hamptonskiley.

One Healthy Breakdown: movement is medicine, so get moving!

Turkey Burn Baby Burn

The holidays are a time to indulge, absolutely! A little of this and a little of that, sure, but did you know that the average Thanksgiving meal totals about 4,500 calories and over two hundred grams of fat?! Shockingly, it’s true! Don’t you dare skip out on the fun – you can still enjoy your tasty turkey, beloved potatoes, and precious pie, in fact you should! In true Thanksgiving fashion, I give you these tips to burn it off, move it out, bounce back to balance, and regain your sanity!

Turkey-Trot-Logo-071. Sign up for a local Turkey Trot, a popular pre-feast 5k in various towns across the country. If you’re in the Hamptons, Montauk it is! If you don’t have a local trot, pick a playlist that fills you with energy and gratitude and head out for a run around your neighborhood. Even a couple of miles will rev your metabolism, get your endorphins going, and burn off a piece of pie. That “runner’s high” just may empower you to make better food choices all day long!

2. If you’re not going to trot, find a class. Luckily, you’re not the only one seeking a turkey day workout, so dedicate an hour to sweating before the cooking. Here are some of the many options:

  • Join Rachel at Exhale Bridgehampton at 8:10, 9:25, or 10:35am
  • Take 90 Minute Spin at Sag Harbor Gym 8am with Kerrie, John, and Cindy
  • Jim’s at Truth Training in East Hampton at 9:30am
  • LTB with Patti at Pure Barre Southampton at 9:30am
  • Jessy’s teaching open yoga 8:15 Friday at KamaDeva
  • Surf it off with Emma Friday 8am at Well Within
  • You can find Rachelle teaching at Flywheel at 8:30am
  • Turkey TRX with Linda at 8:45 Thurs and Fri. Gain some peace of mind at Silich Core + Strength in EH for Indo Board Yoga with Evelyn at 9:45 Fri.) ‘Tis the season for giving and Silich is offering unlimited classes for $200 thru Dec. 31, free yoga when you purchase 1 TRX class, and sales on personal training, gift bundles, gift cards, & youth packages!

Image-1(7)3. Walk it off. Instead of settling on the couch after your big meal, why not take a family walk? Leash the dog, rally the crew, bundle up, and take a spin around the neighborhood. Walking is the best non-workout workout because you can literally do it wherever you are (no excuses!) Your stroll will aid digestion, produce endorphins, and give you an opportunity to enjoy nature with loved ones.

4. Hit the yoga mat for a morning flow. As much fun as family holidays can be, sometimes they can get a little chaotic and stressful too. Anyone have that kinda family? Thought so. Yoga practice will get your body moving and your mind centered for the days events.

sunsalsOne Healthy Breakdown: wherever, whenever, however, just MOVE and give thanks for what our bodies can do for us!

Hamptons Handpoured Holidays & Butternut Squash Soup

Here’s how local superstar, Brittany Torres, owner and founder of Hamptons Handpoured candle company, spends the holiday season.btI love spending the holidays ice skating in Central Park, seeing the tree at Rockefeller Center, biking on the quiet roads of the Hamptons, walking my dog, Dahlia, decompressing with lots of yoga, and enjoying my homemade butternut squash soup! I’m addicted to butternut squash soup, but most delicious varieties are loaded with cream. Every fall leading up to Thanksgiving, I make homemade butternut squash soup and have it almost everyday! Here’s my recipe:

butternutsquashsoupBrittany’s Butternut Squash Soup:

2 tablespoons extra-virgin olive oil
1 carrot, diced
1 celery stalk, diced
1 onion, diced
4 cups cubed butternut squash, fresh or frozen
1/2 teaspoon chopped fresh thyme
4 cups low-sodium chicken broth
1/2 teaspoon fine sea salt
1/2 teaspoon ground black pepper

Heat oil in a large soup pot. Add carrot, celery, and onion. Cook about 3-5 minutes until vegetables have begun to soften and onion turns translucent. Stir in butternut squash, thyme, chicken broth, salt and pepper. Bring to a boil, reduce heat, and simmer about 30 minutes until squash is fork-tender. Use an immersion blender to purée soup. Alternatively, let the soup cool slightly and carefully purée in batches in an upright blender. Enjoy and happy holidays!

One Healthy Breakdown: skate, yoga, eat, repeat!

*Until January, 2016, we’ll be spreading health through the holiday season here in the Hamptons! If you’d like to share your own holiday tip, trick, tradition, recipe, etc. as part of OHH’s #HealthyHolidays, email kiley@onehealthyhamptons.com.

Pumpkin Treats Two Ways

These are hands-down two of the best pumpkin treats everrrrr invented. Pumkins are not only a fall staple for their color and taste, they also deliver a rich dose of antioxidants to boot. You can feel good about making these treats over and over and over again.

Pumpkin Nut Fudge: (vegan, gluten-free, and can be made sugar free)

IMG_3116Ingredients:

  • 1/2 cup pureed pumpkin (I like Farmer’s Market organic pumpkin or you can make your own)
  • 1/4 cup cacoa powder (or cocoa powder)
  • 4 tablespoons coconut oil
  • 2 teaspoons pure maple syrup or honey (optional, omit for sugar free recipe)
  • 1/3 cup nut butter of choice (peanut, almond, and sunflower seed all work great)
  • pinch of sea salt

Instructions:

You’ll need two separate bowls to make the layers. For chocolate fudge, combine cacoa powder, 2 tablespoons coconut oil, and 1 teaspoon maple syrup/honey. Melt briefly (microwave for about 20-30 seconds or use stovetop) and stir fudge until consistent. Pour half of fudge on parchment paper in a square pan. Put in freezer or fridge for 5-10 minutes while making pumpkin layer. For pumpkin filling, combine pumpkin with the remaining coconut oil (2 tablespoons) and maple syrup/honey (1 tablespoon.) In a blender or mixer, add nut butter and sea salt and mix until consistent. Spread this layer on top of fudge once it’s solid and freeze or refrigerate another 5-10 minutes. Once pumpkin layer has solidified, add remaining fudge and refrigerate another 10 minutes before cutting and serving.

*option: for a sweeter treat, simply melt chocolate chips and coconut oil for fudge layer. For a less-rich and more “cookie-like” fudge, add almond meal to fudge layer. Recipe adopted from Detoxinista.

Pumpkin Oat Cookies:

cccIngredients:

  • 1 cup pureed pumpkin
  • 1/3 cup oats
  • 2 eggs
  • 1 teaspoon cinnamon
  • dash of pumpkin pie spice
  • 2 teaspoons maple syrup or honey
  • 2 tablespoons chocolate chips

Instructions:

Mix or blend all ingredients together, adding chocolate chips last. Scoop spoonfuls of cookie batter onto cookie pan over parchment paper. Bake at 350 degrees for 15-20 minutes until outside becomes crispy.

One Healthy Breakdown: you’ll be extra thankful for pumpkin this season after tasting these treats!

 

 

Healthy Holidays OHH Style

The magic of the holiday season surrounds us and we’re determined to make it through feeling healthy, happy, grounded, rested, well-fed, balanced, and ready for 2016!

IMG_3036Although it’s easy as pie to cut sleep, eat all the cookies, skip breakfast, have another cocktail, and end up completely burned out, tired, bloated, hungover, guilty, and miserable come January, let’s not!

hangoverOHH’s #HealthyHoliday Tips:

Keep it simple: yes, there will be parties and cocktails, gingerbread, latkes, toasts, roasts, cookie exchanges, peppermint bark, and a hundred reasons to indulge. And that’s ok. But all of those ‘extras’ sure do add up. To offset the indulgences, keep things simple at home. No need to make a three-course meal; instead, allow yourself permission to keep things light and basic. Make a “kitchen sink” salad, smoothie, or snack – just make sure you’re using whole foods. Keeping meals simple allows our body to maximize digestion and nutrient-absorption. Here’s a super simple salad made of arugula, sauerkraut, tomatoes, avocado, and hard-boiled eggs for your dose of greens, probiotics, healthy fat and protein all in one!

FullSizeRender3Eat your veggies: there’s no way around it – veggies are healthy and you must eat them. Don’t fret, you can easily increase your veggie intake in a yummy, easy way. Try making a meal that centers around vegetables instead of meat or pasta, like a meatless stir fry, hearty soup, or holiday smoothie. We don’t often give veggies the opportunity to be the main attraction, but doing so is a super simple, healthy, and affordable way to fuel our bodies. Secondly, try replacing your usual comfort foods with veggie-loaded options. Instead of your go-to mashed potatoes, try cauliflower mash. Forget the french fries and instead roast a new variation of squash, like acorn, delicata, spaghetti, butternut, kobucha, or pumpkin. When you’re urged to grab chips or crackers to snack on, eat crudite to satisfy that craving for a crunch.

Treat yo’self: we’ve said it before and we’ll say again – it’s all about balance. Let go of the labels and ditch the all-or-nothing attitude. Indulging in holiday treats is not only acceptable, it’s actually good for you! Consciously eating food that gives you immense pleasure can fulfill your heart, satisfy your cravings, and feed your soul. Whether it’s a family recipe that you look forward to every year or a new discovery on your journey, choose to indulge wisely and enjoy every single bite.

balancedNews flash: it’s not just about the treats. Or the veggies. Indulge in something that has absolutely nothing to do with food, like a bubble bath, scented candle, holiday movie, pedicure, song download, nature walk, novel, dance party, magazine, TV marathon, or anything that makes you feel pampered and rejuvenated. Just like we deserve to enjoy the cookie, we deserve a break, some self-care, and even a good nap!

Move and be still: we already established that most of us will be indulging a bit this season and that is A ok…as long as we remember to move (ie: exercise) and be still (ie: meditate/sleep/breathe.) Schedule your workouts (and your stillness) as you would meetings and don’t skip ’em. Get your turkey trot on, try a new class, rake leaves, shovel snow…whatever it takes to stay active and accountable. And mindful. Taking time to slow down, live in the moment, and embrace the holiday spirit is equally as important. Combine the moving and the stillness with a yoga class or non-workout workout. Sweat, enjoy, breathe, repeat.

One Healthy Breakdown: here’s to spreading health and holiday cheer this year!

Healthy Holidays at The Beach

Jamie Lerner is a private in-home fitness trainer and studio instructor specializing in flexibility, strength, core power, alignment, and balance as well as cardio and dance. How does Jamie stay healthy through the holiday season in the Hamptons? Here’s how:

IMG_4670Gratitude + inspiration. I’m grateful for the love and support that is all around us, it’s always available if we let it in. I’m grateful for the comforts of the privileged life we live here. I’m inspired by the millions of people on earth who devote their lives to helping others who suffer.

Healthy Thanksgiving. Whenever I’m home for Thanksgiving, I like to offer a fitness class that morning. This year is no exception. It gives us a feeling of community, an hour or so to put the preparations and fuss and visitors aside to take care of ourselves, and offers the best possible insurance that we’ll feel so much better before, during, and after the feast! And then I teach a cardio class Friday morning to help burn it all off!

Mindfulness tricks. No tricks! Plenty of treats! It helps to keep in mind that a treat means something out of the ordinary, not something you consume or experience every day. When you get an impulse or craving for something that qualifies as a treat, try filing it under “hm, sounds good! Let me hold off on that today, maybe tomorrow.” The next time that impulse arises, punt it again and continue to enjoy the anticipation. You may forget about it entirely or the special situation presents itself to treat yourself. It could be food or drink, an activity, a big purchase, or another indulgence. As for staying healthy, my fitness/dance/movement practice has gotten me through cancer, heartbreak, the blues, anxiety, and continues to sustain me as I contend with the aging process. That, and spending as much time as I can with dogs!

IMG_1691It’s also good to remember that even though it’s getting colder and we’re busy-busy-busy, the beach is always there, year round, waiting to calm us down, open us up, and reconnect us to life.

One Healthy Breakdown: What a great reminder – we sure are lucky to be surrounded by beach and beauty in the Hamptons! Happy holidays, Jamie, and thank you for sharing your insight!

*Until January, 2016, we’ll be spreading health through the holiday season here in the Hamptons! If you’d like to share your own holiday tip, trick, tradition, recipe, etc. as part of OHH’s #HealthyHolidays, email kiley@onehealthyhamptons.com.

IMG_3036

Healthy Holidays in the Hamptons

Holiday goals: Stay healthy. Work out. Feel fit. Don’t hibernate. Eat veggies. Fit into jeans. Enjoy family time. HydrateSleep. Eat the cookie without the guilt. Wouldn’t it be nice? This year, we’re getting through it together. Yes, that means you – we want to hear from YOU!

IMG_3036OHH invites you to share YOUR healthy holiday habits, recipes, tips, stories, inspiration, and celebrations leading up to the New Year. Simply email kiley@onehealthyhamptons.com to share your idea. Follow @hamptonskiley and use hashtags #healthyholidays and #onehealthyhamptons on social media to join the conversation.

One Healthy Breakdown: Together, we’ll make spirits bright and feel healthy and light!