Tone Up for Summer Giveaway!

Tone It Up is an awesome online community built on fitness and nutrition founded by Karena and Katrina. TIU is great for at-home workouts (check out their youtube channel) and healthy eating in a fun, inspirational way. I was lucky enough to meet these beach bombshells a few years ago and I still love following Karena and Katrina’s adventures, workouts, and recipes!

K, K, and K!These two fitness rockstars just released their first book 28 Days to Fit, Fierce, and Fabulous, the perfect day-to-day guide to healthy living, body confidence, and tons of fun this summer!

TIUThe book is broken up into 28 sections, with one word, mantra, superfood, workout, and psychological exercise for everyday. Karena and Katrina introduce themselves and their mission, simply to help girls around the world to become more confident, fit, and healthy. It’s a great mission, one OHH is definitely aligned with and we happen to have a brand new copy of the book to give away! 28 Days to Fit, Fierce, and Fabulous could be yours! All you have to do to enter is LIKE One Healthy Hamptons on Facebook and answer this quick question! Just click here, fill in your name, email, and what you’re most excited for this summer, submit and you’re entered to WIN! Giveaway ends Monday, June 1st and the lucky winner will be emailed that morning.

28daysOne Healthy Breakdown: enter to win and you’ll be fit, fierce, and fab in no time!

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!

Winning Winter

Let’s admit it. The cold, ice, snow, wind, boots, layers, and forecast are really starting to get old. The bad news is that it’s not going anywhere fast. Wish it wasn’t so, but, unfortunately, spring is not right around the corner. In fact, we can’t even see the corner. So, what’s the good news? The good news is that we will survive. And we will do so in good health. Here’s how to keep your head up and beat the winter blues:

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  • Do whatever makes you feel warm and cozy inside. Whether that’s a hot shower or sitting by the fire with a glass of wine, do that! (No, not everyday, but some days…and then enjoy tea the other days.) If it’s watching your favorite movie with your favorite blanket in your favorite pj’s, do that. Whatever makes you appreciate more and hate less, make the time to do that. It’s the only way we’re going to make it to the other side.
  • Nourish your soul, not just your body. Try a new recipe. Try a few new ones. Eating with the season is crucial to keeping your immune system strong and indulging mindfully is crucial to keeping your happiness strong. Hot chocolate, anyone?!
  • Get out of bed. When you’re in bed, it literally seems like the end of the world having to get out. Then, when you get out and start your day, it’s actually not that bad.
  • Stay in bed. Yes, this is an absolute contradiction of the above. And that’s intentional. The healthy, motivated you would get out of bed and tackle their to-do’s, of course, but if you’re sick, have nothing on the weekend agenda, or cannot function in the outside world before sunrise once in a long while, go ahead and press snooze. Just think, you want to be well rested for when spring finally does make its grand appearance.
  • Get some Vitamin D – through sunshine and food.
  • Cut yo’self some slack. While spring is a time to step it up for summer, it’s alright to take advantage of some rest and rejuvenation over these next few weeks (hopefully it won’t last months.) On the other hand, we are not creatures of hibernation and do not need to sleep or eat until we have grown a second ‘layer’ if you catch my drift. Reminding yourself that “summer bodies are made in the winter” may be the push you need.
  • Commit to a monthly challenge. Maybe you try one new vegetable a week or maybe you choose a fitness challenge to work a new muscle group. (Pinterest is great for this!)
  • Enjoy winter sports. Try skating, skiing, or snow shoeing or try a new indoor fitness class. Anything from hot yoga to spin, you’re sure to get hot and sweaty. If you absolutely despise the treadmill, join the club! There is no need to go near one because there’s so many other options! Grab a friend, get new sneakers, or make a chart to motivate you to stick with it.
  • If you don’t despise the treadmill, sign up for a race this spring and start your training now! Buddy up for accountability and get running.
  • Put your workout clothes near the heat so they’re toasty warm when you change into them.
  • Set an alarm clock that doesn’t make you miserable. Choose a fun song to put you in a good mood or something soft to ensure you wake up calmly. Try a gratitude exercise to start the day.
  • Get to know YouTube. It is a world of workout videos…FREE! There is seriously anything and everything you can imagine for exactly how long you have to workout. No equipment necessary.
  • Use your time inside smart. Start your “spring cleaning” early and you’ll feel super accomplished, uncluttered, and organized in no time.

One Healthy Breakdown: turn those winter blues into winter wins!

Healthy Hot Chocolate

Remember when snow days used to be fun? The best snow day memories arguably boil down to one thing: hot chocolate. Well, move over Swiss Miss, because hot chocolate is now delicious AND nutritious. No joke, this one’s full of essential minerals and a trip down snowy memory lane.image(33) Healthy hot chocolate:

Mix 1/2 cup hot water with 1/2 cup warm almond milk, (or milk of choice) 2 teaspoons cacao powder, (raw, organic is best) 1 tablespoon ground coffee, (optional for caffeine boost or mocha flavor) a drop of vanilla extract, and 1 teaspoon stevia (or honey, maple syrup, or sweetener of choice.) Top with frothed milk and cinnamon or dark chocolate chips if you’re going all out. Stir, sip, and smile!

One Healthy Breakdown: you’re welcome.

Cool Down Summer Pops

Marisa loves to cool down with these healthy, refreshing, and very tasty ice pops! Here’s her recipe, so we can all enjoy our own!

photo 1Ingredients: (makes six popsicles)

  1. 1. 1/4 of a large watermelon
  2. 1 peach
  3. 1 nectarine
  4. 1 cup blueberries
  5. 2 tablespoons chia seeds
  6. 2 tablespoons unsweetened shredded coconut (separated)
  7. High-powered blender or Vitamix
  8. Popsicle molds

 

photo 2Instrustions: On a cutting board, dice watermelon, peach, and nectarine into cubes and put in blender/Vitamix. Add blueberries, chia seeds, and 1 tablespoon coconut into the Vitamix. Blend on high for a minute. Pour the blended fruit into the popsicle molds. (Any popsicle molds will do, amazon.com has some good options fyi!) Place the wooden popsicle sticks into the middle of the molds and place into the freezer upright for about four hours. About two hours into the freezing process, sprinkle remaining coconut shreds onto the edges of the pops. Remove the frozen treats and enjoy your cooling summer treat!

One Healthy Breakdown: the tastiest way to cool off and get your omega-3’s too!

Run the Summer: Summer Running Tips

Whew…it’s hot out there! Here are a few tips to keep cool and run on all summer long!

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  1. Commit. Summer running is not easy, but that doesn’t mean you shouldn’t do it. Make a plan to run as often as you would like this summer and hold yourself accountable.
  2. Drink water. Lots of water. The most important factor in summer running is staying well-hydrated. Dehydration is dangerous and miserable. Dehydration while running is double bad. Prevent it by carrying a water bottle everywhere, don’t go an hour without sipping throughout the day.
  3. Run earlier in the morning before the sun has heated things up, temps are a lot cooler. Plus, early morning runs are often quiet and more serene before the rest of the world has awoken. If you’re not an early riser, wait until evening when the sun has dropped. Longer days means more daylight, just try to avoid the hottest hours of the day.
  4. Don’t forget the sunscreen. Sometimes it’s hard to remember the SPF if we aren’t hitting the beach or pool. The sun is just as strong when we’re moving outside, so lather up every morning you’ll be outdoors and find a good, breathable running hat for sunny days.
  5. Let your body adjust. At first, you may slow your pace and shorten your mileage. Running in high heat can be really difficult on the body. Ease into it and increase your pace and mileage so that you slowly adjust to the heat in the safest way.
  6. Dress accordingly. Running will heat the body almost instantly and body temperature only increases with every mile. Plan ahead and wear minimal clothing while remaining comfortable. Loose, light, and moisture-wicking is best.
  7. Run through sprinklers! Do whatever you can to keep yourself cool. Channeling your inner child and running through sprinklers or pouring water on your head is totally allowed…and extra fun.
  8. On that note, ENJOY it! If you don’t enjoy running in the first place, you really won’t enjoy running in high heat. Make yourself a kick-ass playlist, switch up your route, enjoy your surroundings, get a new running outfit, or do whatever you do that makes those miles enjoyable!

One Healthy Breakdown: run the summer, don’t let the summer run you when you can run the summer!

Warming Herbs and Spices

Well, the weather outside is (again) frightful. Until spring hits and we begin to defrost, there are things we can do to keep a little bit warmer. Here’s a list of herbs and spices to add to your next meal, soup, or even smoothie, to turn up that internal temperature. Plus, as if warmth isn’t reason enough, they all pack a powerful metabolism-boosting punch as well!

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  • Tumeric
  • Wasabi
  • Basil
  • Shallots
  • Carob
  • Rosemary
  • Ginger
  • Dill
  • Nutmeg
  • Star anise
  • Black peppercorns
  • Garlic
  • Miso
  • Cardamom
  • Fennel
  • Cloves
  • Cinnamon
  • Ginseng
  • Allspice
  • Coriander
  • Chile Peppers

One Healthy Breakdown: Turn the heat up and warm from the inside out

Soup’s On!

Brrrrr, baby it’s cold outside! You know what that means: layers, boots, tea, and warm SOUP! Who says comfort food can’t be healthy?! We bring you OHH’s three favorite soup recipes, made from whole foods of course, to warm the body and satisfy the soul. Plus, they’re vegetarian/vegan, gluten free, and can be made dairy free as well. Enjoy and stay warm!

photo 1Fresh Tomato Basil Soup: Makes four servings.

  • 5 chopped tomatoes
  • 1.5 cups chicken or vegetable broth
  • 1 chopped onion
  • 2 tablespoons chopped fresh basil leaves
  • 1 tablespoon tomato paste
  • 1 tablespoon olive oil
  • 2 cloves chopped garlic
  • 1/3 cup almond milk
  • 1/4 cup balsamic vinegar or red wine
  • 1 teaspoon dried oregano
  • dash of sea salt & pepper

In pan, lightly sauté garlic and onion. Turn heat off and add basil. Combine all ingredients in a large pot and simmer for 30 minutes. Add salt and pepper to taste. Sprinkle with grated parmesan or romano cheese (or nutritional yeast for dairy-free) and serve in a bowl, garnished with basil leaves, or even over pasta as a sauce!

Lean Green Soup: Warm and tasty enough for dinner, light enough for a snack, in just minutes! Makes one serving. In food processor or blender, blend:

  • 1/4 cup chickpeas (or beans of choice)
  • 1 handful spinach
  • 1 handful arugula
  • 1 clove garlic
  • 1/2 avocado
  • 1/2 zucchini or cucumber
  • 1 teaspoon miso (optional)
  •  1/2 teaspoon thyme
  • dash of sea salt and pepper
  • 1/3 cup of water (more or less for desired consistency)

Heat and serve. Optional: top with a dallop of plain yogurt.

Hearty Crock-Pot Soup: Makes four servings.

Lightly sauté in a pan:

  • 1 cup mushrooms
  • 1/2 medium chopped onion
  • 1 chopped celery stalk
  • 1 chopped garlic clove

In Crock Pot, combine 2 cups water, 2 cups broth (chicken, beef, or veggie), 2 cups rinsed lentils, (can use barley, farro, or brown rice instead) sautéed vegetables. Squeeze juice of half a lemon. Cook 5-7 hours on low and serve warm.

One Healthy Breakdown: soup in a pinch!

Sweet Apple Pancakes

This deliciously warm and comforting breakfast is light enough to eat year round, enjoy!

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Mix the following ingredients in a bowl for batter: (single serving, multiply for more.)

  • 3 tablespoons flour of choice (I used buckwheat because that’s what’s in my cabinet.)
  • ¼ cup organic, unsweetened applesauce
  • 1 tablespoon raw oats
  • 1 teaspoon cinnamon
  • 1 tsp stevia
  • splash of almond milk
  • 1 egg or 2 egg whites (substitute with water and flaxseed)

Serve with maple syrup or garnish with sliced apples and chopped nuts. Enjoy every last bite.

One Healthy Hamptons: You can never have too many pancake recipes up your sleeve!

Hot Damn. Hot Yoga.

photo 2Looks like your typical yoga studio? Well, it’s not. It’s HOT in there…at Hamptons Hot Yoga (Bridgehampton.) No, like really hot. I guess that’s the typical response of a hot yoga first-timer? Shock? Shock initially, gratitude to follow. It’s not instant gratification, but it is gratification. I’ve been wanting to try hot yoga for a long time now and I’m so glad I did. I find that there is nothing quite like the benefits of yoga, especially for a body tired from spin, TRX, running, body combat, etc. Hot yoga combines each of the benefits of these other exercises (cardio, endurance, strength, agility, warming the body) plus stretching, lengthening, and challenging on a whole new level. While I love a good group fitness class, I despise feeling tight and compact afterwards. I love the post-yoga high that brings that sensation of long, lean, stretched muscles as well as a good sweat. Hot yoga brings the term ‘good sweat’ to a whole new level.

As unsafe, unnatural, and unpleasant as exercise in extreme heat seems, the class is conducted in a very specific manner, making safety the top priority. The precise rules, sequence, structure, suggested routine before, during, and after class, (LOTS of water, no food, no caffeine) all make the practice safe and beneficial for all. So, what are the benefits?

photo 1Benefits are countless. While the high heat allows the body to move and open more fluidly, excess sweat quickly removes toxins from deep within. Hot yoga is the perfect cleansing activity, it will leave you feeling renewed, rejuvinated, and pure. The postures and the heat works every part of the body; muscles, bones, organs, and even skin (our largest elimination organ.) Hot yoga claims to actually work 100% of the body. That makes 90 minutes pretty worthwhile doesn’t it?

Other benefits include; enhanced body processes (like metabolism, detoxification, mobility, circulation, oxygenation, and endocrine function.) Hot yoga also decreases stress, regulates blood pressure, improves immune system, and provides an overall ‘feel good’ vitality.

de467a032bb8ed4734e57c550e4e11aa_bigIt was great to see that the class was mixed, age, gender, ability, etc. It really speaks to the fact that anyone can do hot yoga, although I don’t think it’s for everyone. Anyone can experience this class, anyone can rest whenever they want, and anyone will feel the benefits for hours and hours after class. I was truly amazed at how I felt after class, with a new appreciation for the crisp fall air, my body, and even my simple daily routine outside of that oven.

You’re going to sweat. A LOT. You’re going to feel dizzy (at first, I’m told this sensation goes away after a few classes.) You’re going to want to guzzle water. You’re going to want to run out of the room. You’re going to daydream about ice cubes and stillness. But, you’re going to feel immense gratitude as well.

Hamptons Hot Yoga offers two variations; Bikram Hot Yoga and Hot Vinyasa, both open-level and all-inclusive. I gave the 90 minute Bikram class a try and plan to go back for more soon. There is not one downward dog and the class is the same every single time, a calculated sequence with exact purpose. This gives participants a chance to constantly improve their practice. Each of the 26 postures are performed twice with a few seconds rest in between. The first round sets the correct form and alignment, so your body knows where to go. The repetition allows you to push, go further, improve flexibility, and get the full benefits of the pose. The key, as with yoga in general, is to get the foundation down before pushing the body. Some of the poses are to be held for 30-60 seconds. This was a challenge. In the heat, it was a HUGE challenge. With sweat dripping down on the mat, focusing on the breath (and the rewards) is really all that keeps you going.

Vinyasa, meaning flow, is more of a fast-paced practice packed into a shorter (still 75 minutes) class. Vinyasa focuses on strength, balance, flexibility, and most of all: breath. Lienette, the studio director at Hamptons Hot Yoga, is very welcoming and informative. She clearly knows her stuff, as she walks the class through each and every posture with her words, not just telling you what to do, but how and why as well. And, even better, Hamptons Hot Yoga offers local a free week of classes so you can try it out!

One Healthy Breakdown: Hot yoga is like nothing else. I imagine the only thing it has in common with other workouts is the love/hate relationship. The benefits outweigh the burdens, if you can take the heat.