January’s Tiny Change: Do It Yourself

OHH Intro: we couldn’t be more into this month’s challenge to DIY (do it yourself!) You’ll save money, eat way healthier, spend way less time grocery shopping, and shock yourself with how good it feels (and tastes!) Read on for Kale & Chocolate’s rundown of how to become a DIY’er…

If you’re just joining us, this post is part of Kale & Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one super small, super doable change—it really adds up over the course of a year! You can read about all the changes here. Share your progress on Instagram with the hashtag #12tinychanges for a chance to win awesome prizes!

Welcome to 2016! Most people think of January 1st as the one and only day to turn over a new leaf, but if you’ve been participating in the #12tinychanges challenge, you’ve been building healthy habits since September (go you!) And if you’re new to the challenge, welcome to the simplest, least painful habit-shifting program you’ll ever tackle, #12tinychanges challenge.

blog-images-chocolate-barkAfter the holidays, when so many of us fall off of our routines, we may be tempted to kick off the new year with some BIG promises to ourselves, but it’s really, really, really hard to stick to BIG goasl for the long haul. The population at the gym has already cut in half since January 1. Instead of being one of those, get on board this tiny change and bite off exactly what we can chew. Sound good? Let’s spend a little time in the kitchen in DIY mode making delicious items we may ordinarily buy.

Are you already asking why on earth you’d complicate your life by hand-making purchasable foods? It probably seems more convenient to just grab things off the grocery store shelf and plunk down some cash. But once you try making some of these everyday items on your own, you’ll be amazed by how easy (and delicious) it can be! Why waste precious time and energy running to the store for almond milk when you can make your own tastier version in five minutes right in your own kitchen? What about your morning smoothie? How about that $15 jar of almond butter we all know and love?

IMG_3513You might think it will be boring, time-consuming, or expensive to DIY. Guess what – it’s not! It’s actually fun, significantly cheaper, and far healthier than buying everything pre-made.

Why should you try DIY-ing something you’d normally buy?

It’s incredibly satisfying + fulfilling. Few of us have ever made our own bread, nut butters or jams. (Hello, awesome homemade PB & J!) Contemplating the processes of making these items can feel intimidating, totally understand. Until I started creating my own staples, there were so many recipes I avoided because I feared their complexity. Why should I spend time learning how to DIY something when I could just toss it into my cart and buy it instantly?

Making your own staples can actually have a ripple effect through your whole life. Confidence and capability in one area often trickle over into other areas of your life, in the kitchen and beyond. Once you’ve mastered whipping up your own almond milk or putting together mason jar salads, there’s no telling what you’ll attempt! If you think something is out of your reach or beyond your skill set, it’s extremely satisfying to finally try it, figure it out…and then work it seamlessly into your weekly routine.

FullSizeRender_1

When you make it yourself, you can customize it. Have you ever bought a granola bar and thought, “Hmm, I wish this was a tad less sweet…or why does this have 20 grams of sugar and tons of chemicals in it?!” When you make your own bars or bites, you can customize them to taste exactly the way you like…without the chemicals!

Create your own trail mix exactly how you like it. Add more of the things you love while skipping the unnecessary sugar, salt, and fillers found in the packaged versions. When you DIY, you know exactly what’s going in…and you control exactly which not-so-healthy ingredients you leave out!

You can view DIY-ing through the lens of curiosity + experimentation. This tiny change is just that: tiny. You don’t have to replace every store-bought condiment or staple in your house. You don’t have to make everything you eat from scratch. You don’t have to whip up award-winning sauces or a picture perfect superfood smoothie bowl the first time you try, just take it one step at a time.

Consider how making from scratch improves the quality of the food you eat, and how much you’ll learn about your ingredients. Notice how much more you appreciate your meals when they include your homemade staples, this will lead to more mindful eating and enjoyment!

If you’re really interested in kicking up the DIY challenge a notch or two, check out my book, Whole Food Energy. It’s packed with 200 easy-to-make recipes designed specifically for busy, active people who want to stock their kitchens & pantries with healthy homemade snacks and light bites to eat on the go. It’s pretty much a DIY goldmine!

Remember to go slowly and pick one or two DIY projects a week. Once you experience a homemade latte, (best part, you don’t have to leave the house!) sweet potato fries, (better than take out!) or the best brunch around, you’ll be hooked.

Lastly, I want to give you the tools to get going. I’m giving away amazing prizes each week throughout January on Instagram. Think: signed copies of my book, superfoods from Windy City Organicsc to enhance your creations, and much more! Just tag #12tinychanges to enter and follow @kaleandchocolate and @hamptonskiley while you’re at it!

One Healthy Breakdown: No time like the present, start gathering your ingredients and get ready to dig in!

Word of the Year

What if planning for the new year felt thrilling? Exciting? Fun and invigorating? I don’t know about you, but when I was in the habit of making yearly resolutions, they most certainly did not feel like that.  Coming up with a New Year’s promises to myself was more like an exercise in shame and disappointment; it seemed to highlight all the ways my previous year hadn’t quite measured up.

Add to that the stress of planning goals and changes for the next year, and it became a recipe for disaster! At the end of 2013, I changed the way I thought about my coming year and instantly, everything felt lighter, easier, and more loving.

What did I do? I chose a word of the year. In 2015, I picked the word trust. In 2014, my word was simplify. My “word of the year” anchors my daily life. It helps me focus. It guides the work I do, the choices I make, and the way I navigate my everyday. When I feel adrift, I remember my word of the year and come back to myself & my goals for 2016.

word-of-the-year-2015-bMy word for 2016? Spaciousness. Sounds nice & relaxing, doesn’t it?

This means making space in my day for a spontaneous game of fetch with my dogs or a leisurely stroll through the farmers’ market. It means finally making space for the book I’ve always wanted to write. It means prepping food on Sunday in a non-stressful manner… and then having space to kick back and enjoy my evenings without worrying about what’s for dinner during the week.

Spaciousness1-editedIt’s resisting the desire to schedule, map out, and micro-manage every single last detail. It’s saying “no” comfortably to make room to say “YES!” It’s greeting life and opportunities with open arms.

But the word that works for me is not necessarily the word that works for you. Maybe you’d like 2016 to feel focused or connected or inspired. Or perhaps you want ease or to be more playful.

Choosing a word of the year has grounded me and changed the course of my next trip around the sun—and I want that for you, too! Here are three steps that will get you started:

1. Think about how you want your life to look and feel
In order to keep traditional resolutions, we usually end up counting calories, dollars, or social media followers. We track numbers and assess our success based on said numbers.

But when you navigate your new year with a single word as your beacon, the new year slowly shifts into something easier and sweeter. A “successful” year is a year that looks and feels the way we want it to look and feel.

Peer through the window of your Future Dream Life and really imagine the specifics. Would it look like Fridays off, getting a manicure with your best friend? Would it look like more quality time with your kids? How would you spend that time with them? What would you talk about? Would your Future Dream Life look like a night out in the city? Who would you be with? What would you be wearing?

And how do you want it to feel? Do you want to feel free? Supported? Seen? Imagine the way you want your heart and mind to feel every day and then choose a word accordingly.

2. Trust your intuition
Choosing your word of the year is a lot easier than you’d expect. You don’t necessarily have to labor over this decision; you likely don’t need to turn this over in your mind a thousand times.

Really think about the past year. What worked? What didn’t? If you’re honest with yourself, you probably already know how you’d like next year to be different. If a word immediately springs to mind and it feels right in your gut, you’ve found your word. Congratulations!

3. Now consider how you can apply this word to your whole life
“Supported”’ at home means something different than “supported” in your professional life. And “connected” to your body is different than being “connected” to your partner.

How does your word apply in the context of work? At home? Does it affect the way you move your body or the choices you make around food? Will it change the way you use technology?

When you take the time to imagine the way your word applies to all the areas of your life, you’re ready to make that word happen—everywhere.

Now it’s your turn to identify your word for the new year. Good luck!

One Healthy Breakdown: Wishing you a year filled with health, happiness, and finding just the right word!

Looking Forward to Antigua Adventures

So, we’ve officially transitioned from bathing suits to boots and watermelon to pumpkin. Soon, we’ll go from raking leaves to shoveling snow. Ugh. The bad news is that another cold, long, snowy winter is upon us. The good news is that we can all escape the frigid weather and lack of Vitamin D this January! That’s right, we’re counting down the days until Antigua Adventure!IMG_0051Here’s what your retreat co-hosts are most looking forward to:

I can’t believe how lucky we are to spend a full week in this oasis with the best company I could ask for. Of course, the beaches, pools, yoga, fresh foods, and sunshine will be nothing short of amazing. On top of that, the women on this trip already blow me a way with their inspiration, positivity, creativity, and purity. I’m looking forward to learning from each other and applying the various aspects of wellness in paradise. Healthy living always seems to come a bit easier when the mind is relaxed, the water is near, and the sun is shining. From the intentions we set, the meals we enjoy, and the adventures we share, I know that we’ll have an amazing week and return home feeling refreshed, rejuvenated, and refueled. Not to mention, a little sun-kissed as well 🙂 ~ Kiley DeMarco, Founder of One Healthy Hamptons and private Nutritionist in the Hamptons.

I am looking forward to so much–specifically that exciting feeling that flutters inside when the final countdown begins — 3 days, 2 days, 1 day, and then finally we are settled into beautiful Antigua. We become relaxed into our tropical palace literally made for island princesses and we begin to feel colorful joy. The bright colors of Antigua create magical feelings – crystal clear aqua water to feel refreshed, bright shades of tropical fruits to feel nourished, and dazzling white sands to feel grounded. The rainbows of Antigua are jaw dropping beauty and the blue skies are constantly flawless. I’d say I am most excited for the colors of Antigua – not only to view on the outside – but to feel from within and to experience with our retreat group. We are truly in for a treat because on Antigua, life is simply colorful. ~ Erica Velasquez, Founder of Yoga in the Vines at Wolffer Estate Vineyard and yoga instructor in the Hamptons

I am most excited to explore a new island with new friends. Adventures are filled with the anticipation of a new experience. Exploring Antigua, hiking to the mermaid pools, yoga with new & exotic views all add those magical elements of excitement and anticipation. Every day will be a chance to test the boundaries of our comfort zone & to fully live in the present moment soaking in the beauty of adventure. ~ Jenna Raynell, Founder of East End Mermaid, yoga teacher in the Hamptons.

IMG_0034We’re also super excited to have our wonderful sponsors Hampton Coffee Company, Hamptons Handpoured, RXBar, Pure & Peaceful, and Health Warrior, traveling with us, along with many other gifts along the way! Best of all, there are still a couple of spots left on our adventure and early bird rate is still in effect! Click here to read all about Antigua Adventure Yoga Retreat and email antiguaadventure@gmail.com for more information. Spots will sell out and flight pricing will increase, so plan your getaway soon and start counting down the days along with us!

One Healthy Breakdown: Live adventurously. Listen carefully. Love passionately. Go fearlessly…to Antigua with us for an adventure of a lifetime!

The Happiest, Healthiest Month Ever!

Hamptons Wellness Month has kicked off amazingly and there’s still three more weeks to soak up the healthy goodness, free classes, awesome discounts, and tons of fun! There’s no better way to dive into a new year, a new opportunity for bettering ourselves, than focusing on our mind, body, and soul. Here’s to a healthier, happier 2015 – YOU DESERVE IT!

MP900386362(3)Hamptons Wellness Month helps individuals gain a sense of empowerment over their well-being. No matter your age, ability, or income, participating in this local happening fits and benefits every lifestyle. Bringing together top wellness providers and fitness studios so that you can experience them, with or without friends, on your on time, at your own pace, on your own terms – without any obligation, it’s the best way to beat the winter blues! The line-up keeps growing by the day…even including local restaurant, cafe, and hotel deals…we told you it was the most wonderful time of the year! With your one-time purchase of a $45 wristband, you can literally fill your calendar with wellness, each and every single day! Start a new habit, get a makeover, and THRIVE in 2015!

HWWCalppIf you’ve already got your wristband, good for you! We hope you’ve already taken advantage of the great deals, free classes, pampering, and exciting events. You’ve given yourself the gift that keeps on giving and helped fund the Wing It Project simultaneously – GO YOU!

If you’re not yet participating, you’re seriously missing out, but thankfully it’s not too late! Wristbands are for sale all month long online or at Blow Hampton in Bridgehampton and East Hampton. This event offers something for everyone, unlimited possibilities, and endless wellness from Montauk to Westhampton and beyond! It’s not all about health and fitness, there’s also wine! Join us this Wednesday, January 14th for Wine, Women, and Wellness at Wolffer Estate 5:30-6:30pm. We’ll meet, mingle, and chat about the health benefits of wine and how to find balance. Isn’t life really all about balance anyway?! Here at OHH, it sure is!

One Healthy Breakdown: Cheers to a month of the very best wellness around town…and the very best YOU in 2015!

January Twisting Challenge

Happy 2015!! This year, we’re stepping things up and twisting them out! Get ready to work your entire core with Russian Twists. To perform your twist, lie on your back with a light free-weight. Raise legs and upper body into a V-sit position (knees bent off the floor.) Hold weight with both hands and rotate upper body to one side, back through middle, and to the other side. Each number below should be performed on each side. Just print or pin this calendar and commit to challenging yourself and changing your core!

Jan15RussianTwistOne Healthy Breakdown: get ready to twist and shout right into the new year!

Give the Gift of Wellness!

Give the gift of wellness this holiday season! Hamptons Wellness Week returns in 2015 for the ENTIRE MONTH of JANUARY!! That’s right, over four weeks of wellness opportunities, free fitness classes, new workshops, and exciting experiences, Montauk to Westhampton!

58735d_c8dbba028429482bbe1fbf6ab7d28c3a.jpg_srz_p_476_478_75_22_0.50_1.20_0.00_jpg_srz

Participating in HWW is as simple as purchasing your awesome $45 wristband, which gets you access to all of the unlimited wellness discounts all month long! It’s the perfect gift or stocking stuffer for your family, friends, co-workers, and of course…yourself. Who deserves some pampering more than you? Who’s up for a free barre class? Teeth whitening? Hot yoga or health coaching? Whatever you please, get ready for the most wonderful time of the year!

1621761_765694900147066_5591555096998553584_nRid the resolutions this year! Instead of forcing yourself to get back to the gym, give yourself the gift of something more in 2015. Always affordable, always amazing, always full of possibility! Get your wristbands now; buy online or at Blow Hampton in Bridgehampton or East Hampton, open seven days a week! Blow is one of HWW’s many salons involved, offering 50% off cuts, color, and keratin all January long!

One Healthy Breakdown: the place to be this January….get your wristband today!

Feeling Fresh & Clean Ending 2014

One engagement, wedding, and honeymoon behind me and I’m ready for a reset, both mentally and physically. The dress fittings have come and gone and life goes on, my friends! Real life is calling and there’s no time like the present. I know you can all relate. If it’s not a wedding, it’s a birthday, a vacation, or another reason to celebrate. There will always be an excuse to sip champagne and eat cake, but it’s about living in moderation and maintaining a healthy body and mind that keeps us stable. Instead of heading into January with holiday bloat and gloat, let’s skip the New Years anticipation and just feel better today. Personally, I feel my best when I’m treating my body and my mind right.

Living a healthy lifestyle is like balancing a scale, the middle point between extremes. Though I didn’t really diet for my wedding, I was definitely hyper-aware of what I put into my body and how I targeted my workouts. While that’s one side of the spectrum, the other was my honeymoon indulgence in all things good and carby; pasta, pizza, wine, dessert, and more wine. While both practices were right for me at the time, (no shame in that!) but I’m excited to find the happy middle that is real life again!

Vintage Balance Scale If you’re in a need of a few small changes, a little reset, and balancing out the scale, join me in the following practices. Let’s do this sans the juice cleanse, starvation, strictness, supplements, or labels. Just some good old fashioned healthy fun to feel good inside and out.

1. Eat clean, lean, and green, whole foods, and indulge mindfully. It’s no surprise that whole foods are the way to go and that fresh fruits and veggies should be at the top of the pyramid. As the seasons shift, our bodies naturally crave more comforting, warming foods. Satisfy these cravings with soups, autumn staples, spiced smoothies, lean protein, whole grains, herbs and spices, and healthy fats. It’s not rocket science and there’s no magic diet involved (thank the lord!) Indulge moderately, chew slowly, and be aware of portion size. Don’t restrict yourselves of your favorite pleasure foods (for me, it’s red wine, nut butter, and dark chocolate) and don’t beat yourself up for indulging, but do avoid processed food and too much of a good thing.

2. Move your body every single day. It’s that simple. I’m all about switching it up, trying new things, and enjoying exercise. To me, a healthy, balanced life includes some grueling workouts that challenge, push, and exhaust as well as less-demanding days to rest, stretch, and recharge. Regardless of what it is, your favorite workouts/classes should be a priority on your calendar. Make it happen, walk more, and treat your body with love, it’s carrying you through life and you won’t get very far without lots of movement.

3. Sleep. Thoughts of our honeymoon are full of amazing memories, sites, and meals as well as physically and emotionally feeling like a  million bucks. No, it wasn’t just because I was on newlywed cloud 9. I slept. A LOT. Sleep is the fuel that charges our bodies to run efficiently and stay healthy, both physically and mentally. 8+ hours – make it happen.

4. Take time for yourself and give yourself permission to RELAX, every single day. Whether you practice daily meditation or not, it’s crucial to take ten minutes a day to breathe, connect with yourself, reflect, refocus, set your intention for the day, do some yoga, and completely relax. Like sleep, this simple practice can make your entire day, week, month, life better all around.

One Healthy Breakdown: It’s really that simple, folks. Let’s commit to feeling fresh and clean heading into 2015!