Paleo Strawberry Beet Bars

What looks like a brownie but has zero grains, dairy, chocolate, or added sugar? Another experiment gone right in the OHH kitchen, Paleo Strawberry Beet Bars, of course! These babies are chock-full of superfoods and taste, so much so that even the littlest critics will enjoy.

Ingredients:

  • 1.5 cups fresh or frozen strawberries
  • 1-2 cooked beets (I used 2 precooked Love Beets)
  • 2 tablespoons goji beries
  • 1/4 cup almond flour
  • 1 heaping tablespoon hemp seeds
  • 2 tablespoons ground flaxseed
  • 1/4 cup almond or peanut butter
  • 5 whole figs or dates
  • 1/3 cup unsweetened applesauce
  • 1 heaping tablespoon coconut oil
  • splash of almond milk (if necessary)

Instructions:

Preheat oven to 350 degrees and grease a brownie pan with coconut oil. Combine all ingredients in Vitamix or high-powered blender/food processor. Once mixture is blended, pour into pan and bake for 40-45 minutes. Test with a fork or knife to make sure bars are solid, they may need a little bit more time depending on your pan size. Let cool, cut into bars, and enjoy for breakfast, snack, post-workout fuel, or a healthy dessert all week long!

One Healthy Breakdown: these bars are paleo-rific!

Homemade Honey Lemon Lollipops

It’s that time of year when everyone around us is coming down with the sniffles, a cold, or even the flu. While the change of seasons welcomes healthy change, fresh, crisp air, and lots of fun activities, a sore throat and/or congestion pretty much comes with the territory. Luckily, Beth Schlendorf shares her go-to kid-friendly remedy, Homemade Honey Lemon Lollipops, below!

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Homemade Honey Lemon Lollipops:

Cover the bottom of a small pot with one cup of honey and fresh-squeezed lemon juice from half of a lemon. Use a candy thermometer to reach hard-crack temperature (about 300 degrees.) Spoon the liquid onto lollipop sticks on parchment paper. Refrigerate until cool and hard. Serve or enjoy as a natural alternative to throat lozenges or just a kid-approved sweet treat!

One Healthy Breakdown: the perfect remedy for a sick kid: (or adult!) a lollipop!

Kid-Friendly Breakfast Ideas

Back to school means back to our routines, alarm clocks, and catching the bus. Although it can be tough to get the kids to have a decent meal before school, we all know that breakfast is the most important meal of the day. Children need fuel for school, both for their brain and body to function. Eating a healthy breakfast stabilizes blood sugar, energy, mood, and increases focus.

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While there are hundreds of packaged “breakfast” foods on the market, making breakfast at home ensures much healthier ingredients as opposed to sugar and chemicals you’ll find in most pre-packaged options (ie: Pop-tarts, granola bars, and most kid-friendly cereals.)  All of these kid-friendly ideas take 10 minutes or less to make and can be taken on-the-go!

1. PB & J Smoothie (makes 1 serving):

In a blender, combine:

  • ¾ cup strawberries (fresh or frozen)
  • 2 tablespoons peanut butter or almond butter
  • ½ cup plain yogurt
  • 1 cup milk of choice
  • optional: ½ frozen banana
  • optional:

Instructions: add ice cubes for desired temperature/consistency and serve in a glass once blended. Cheers!

2. Healthy Pancakes or Waffles (makes 2 servings):

In a bowl or blender, combine:

  • ¾ cup whole-grain flour of choice ( or try coconut or almond flour for gluten-free)
  • 2 eggs
  • ½ teaspoon vanilla extract
  • optional: dash of cinnamon

Instructions: lightly coat heated pan/skillet with butter/coconut oil/cooking spray and add pancake mix in small circles. Flip once pancake solidifies (typically 4-5 minutes) and let cook until desired crispness (2-3 minutes.) Plate pancakes and serve with a small amount of honey, natural syrup, or butter. Tastes like a treat, but healthy enough for everyday!

3. Overnight Oats (prepare the night before, makes 2 servings):

In a bowl, jar, or Tupperware, combine:

  • 1 cup oats
  • ½ cup milk of choice
  • ½ teaspoon vanilla extract
  • dash of cinnamon
  • optional: 1 tablespoon chia seeds (to help thicken and adds nutrients)
  • optional: add fruit and/or nuts/nut butter

Instructions: simply stir together the ingredients and refrigerate overnight for an instant healthy breakfast in the morning!

If you’d like more individual nutritional advice for you or your family, please contact kiley@onehealthyhamptons.com to set up a meeting. Kiley is certified in nutrition and clinical social work with women, children, and families.

One Healthy Breakdown: fuel for school!

One Healthy Educator

Introducing Tara Daniels, wonder woman with a brilliant way of combining her expertise in Early Childhood Education with her passion for fitness to create innovative strides (literally.) Read all about how Tara’s company Kiddie Fit is changing the world, one little classroom at a time!

image1. Tell us a little bit about yourself. How did ‘life as you know it’ come to be?

I am an East Quogue resident and a mother of a wonderful seven year old boy, Cooper. I’ve always had a passion for health and wellness. There is nothing more rewarding than a kick-ass workout and a happy, healthy child to come home to. Having worked in the early childhood field for 20 years, as a teacher, then working my way towards administrator, I always had a strong belief that the playground should be used as an extension of the classroom for physical fitness. My desire to incorporate this belief into the daycare/pre-k world was a challenge. I always went for a short run during my lunch break to clear my mind. Soon enough, others teachers wanted to join me, which prompted me to start a running clinic for teachers during lunch (we invested in lots of baby wipes and baby powder! 😉 It didn’t take long for my coworkers to realize how energized and alert they felt upon their return to the classroom. I then encouraged them to channel that exact feeling towards the children in their class, to have them move with a purpose. This paved the way for Kiddie Fit, which combines both of my passions – a true dream. I believe that introducing young children to various physical activities provides a foundation for them to identify activities that they can enjoy for a lifetime. My goal is to teach young children how much fun excercise can be and lead them to teach or encourage others to be physically active as well; it’s never too early to start living a healthy lifestyle!

image_22. What’s something you overcame in your life and how?

Wow, this one is hard to believe, but I overcame my fear of public speaking!  I have to say I took my father’s advice and whenever I needed to speak in front of a large group, I would start with a joke and picture everyone in their underwear! (Can I say that?) It really worked, and of course, finding my inner strength and confidence helped too! Although parent meetings was not the easiest thing to do, believing in myself caused that aha-moment. When you change your frame of mind and maintain the confidence, anything is possible!

3. What is your favorite food? recipe? workout? weekend activity?

I love, love fresh veggies and Ahi Tuna, but I will never pass on a corner slice of grandma pizza and a glass of red wine! I live for summer months when fresh fruit and veggies are right at our fingertips. My favorite refreshing recipe is watermelon, feta cheese, and fresh mint leaves. Being that I am a certified spin instructor, I will say spinning is my favorite workout. When I am not teaching Kiddie Fit or spin classes at Sportime, my weekends are spent with my son and my amazing boyfriend, Ryan. We bike ride, jog in the neighborhood, walk on the beach, collecting shell and beach glass, and any other fun idea a seven year-old boy may come up with! We even turned our house into an obstacle course during this crazy winter!!!

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Photo: Tara and her son, Cooper, and boyfriend, Ryan, enjoying a limo ride and beach walk on Christmas Eve thanks to Santa!

4. As a woman, business owner, mom, member of the Hamptons community, etc. how do you maintain balance in your life?

I believe that a balanced life is a healthy life. I like to keep an open mind with complete confidence. It is not as easy as it sounds; we all have those moments when life tries to drag you down. In those cases, I always make “me time” for self-reflection.

5. Any great healthy/balance tips for other busy women?

Find something that you enjoy doing, something that makes you say “wow, that was awesome!” Be active, be consistent, and most importantly, have fun with it! Taking time for yourself to pursue your passions, doing things you enjoy, and relaxing will make you happier and healthier!

6. What food items do you always have on hand?

The one food item I always have on hand are my Green Magic, Mamma Chia squeeze..This little pouch provides me with a refreshing little treat and are packed with essential Omega-3s, protein, and fiber. It’s a great way to kick start my work out!

7. What is your favorite indulgence?

My favorite indulgence, well…I have three. We already know about the corner slice of grandma pizza and red wine…my third is dark chocolate. While I would never deprive myself of these favorites, I know that moderation is key to maintaining a healthy diet.

8. How do you make health a priority in your home/life/family?

We’re a pretty active family. My son loves to watch me teach spin and cannot wait until he can take a class! Whether it’s Sportime, Kiddie Fit, or spin class, our bike rides, walks, or little jogs, exercise really is just a part of our everyday life. When it becomes routine, it becomes part of you and you don’t even have to think about it, just do it.

9. What is your FAVORITE thing about the Hamptons?

My favorite thing about living in the Hamptons is definitely the beaches! We really live in an area filled with such beauty – coastal living at its best! Each town has amazing restaurants and that small community vibe I love!

One Healthy Breakdown: Don’t look for happiness, create it! Life is full of choices, do what makes you happy!

*One Healthy Hamptons is proud to partner with KiddieFit for a pre-k program at Sportime this fall, we’ll keep you posted on details soon!

Bump Up the Good Days

Last week, I got the opportunity to speak at and attend a wellness assembly at the Bridgehampton High School. The High School and Middle School students and staff gathered for an interactive, multi-faceted morning of wellness, discussing healthy boundaries, learning about (eek!) sugar, fat, and salt consumption, Zumba and movement, yummy just-fruit sorbet, and more.

Sadly, there’s a huge disconnect among today’s youth and all of the many, many ways that we can take better care of ourselves, feel better, and be happier, more confident beings. Middle and high school students (and teachers) are constantly stressed and tired – talk about overworked and underpaid. So, the fact that Hamptons schools are taking an initiative to teach children about self-care, real food, and stress-management is a HUGE achievement. We’re so very lucky to be a community full of healthy goodness.

Not only did I get to attend this awesome school day, I was asked to introduce the theme of wellness and my own holistic view on the topic. This really got me thinking. How do I communicate my whole mission to busy students already balancing a full plate…the day before April vacation, mind you. And then it became very clear how to break it down: wellness is about having more good days than bad.

image(43)It’s really that simple. Here’s how I chose to introduce the theme:

Picture this: you wake up after a good night’s sleep. You know that feeling – you stretch out and maybe a smile forms on your face as you excitedly think about your day ahead. You get out of bed and get dressed for school. Maybe you put on your favorite shirt, sneakers, outfit, whatever it may be that gives you an extra boost of confidence. You have a healthy breakfast – something you love, you know is good for you, and is going to give you energy for the day. You get to school, all of your homework’s done, your work is all organized, you get an A on a quiz, and you’re a beast at practice after school, whatever sport you play. You’re having a gooood day, right? You get home from school and help make dinner. You sit and eat with your family and have a nice talk about your day as you enjoy your home-cooked meal. After dinner, your friend comes over to watch a movie. Before bed, you finish the book you’re reading and promptly drift off into dreamland. Things are just going your way today. You FEEL good. That’s what I call a healthy, happy day. That’s what I call wellness.

Now, picture this: you overslept after staying up way too late studying. You procrastinated and barely got any sleep…again. You rush to get dressed and out the door to catch the bus, putting on the first thing you see. You make it just in time, but your socks don’t match and you have no time for breakfast, so you’ll have to wait ‘til lunch. You get to school and you’re already in a bad mood. The quiz doesn’t go so well, you stayed up late studying but you can’t remember anything! You just can’t focus because you’re so tired, not to mention hungry! That greasy pizza you have for lunch doesn’t sit so well and practice is miserable. You have no energy, your stomach hurts, and you’re having a no good, very bad day. You get home and next thing you know, you’re fighting with your parents because you’re tired and moody and nothing’s going right. You skip dinner because you don’t want to have to sit with your family and you go to bed starving, anxious, and upset.

Yuck. We’ve all been there. We all have good days and bad days – that’s life. The difference is having more good days than bad as a result of the way in which we treat ourselves and our body. Consciously taking care of your mind and body in various ways and living your life in a flow that moves in the right direction. That’s what it’s all about, that’s wellness. Do we get off-track sometimes? Of course, we all do…but, we get back on board and keep moving forward.

Enjoy your good days. Do whatever it takes to get through the bad days, remind yourself that far more good days are just around the corner. Take care of yourself, your body, and mind, and it will do the same for you by giving you more good days. Lots more! If you’re stuck in a rut, that’s what I’m here for, to support you on your wellness journey. Whether it’s a little encouragement to get back in the gym, a family friendly lesson on kitchen staples, a diet overhaul, or help refocusing on goals, we’ll make a plan and get there. Let’s bump up the good days and cutback the bad days. Click here for more info about OHH’s personal nutrition support and wellness consulting.

One Healthy Breakdown: a healthy day = a good day > a bad day –> any day.

Healthy, Happy Gingerbread Men

Once upon a time…

Gingerbread menGingerbread cookies are a holiday staple. Enjoy these little crunchy cookies done right with natural ingredients

Ingredients: (makes about 3 dozen cookies)

  • 3 cups flour (buckwheat, whole wheat, or spelt are good)
  • 3/4 cup baking stevia or succant
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • dash of sea salt
  • 1/3 cup black-strap molasses
  • 1 egg
  • 3/4 cup unsweetened applesauce
  • 1/4 cup organic unsalted butter, soft
  • 1 teaspoon vanilla extract
  • 1 tablespoon apple cider vinegar

Instructions:

Mix dry ingredients together in one bowl. Mix wet ingredients in separate bowl. Slowly mix dry ingredients into wet ensuring dough is consistent. Feel free to use an electric mixer or food processor on low speed. Once fully mixed, remove dough and divide into two parts. Wrap both in plastic and refrigerate. Preheat oven to 350. After 2-3 hours in fridge, remove dough and roll on a floured cutting board until thin. Use cookie cutters or simply make round cookies. Bake for 10-12 minutes (check at 10). Let cookies cool completely before decorating, playing imaginary gingerbread family, or devouring.

One Healthy Breakdown: run, run as fast as you can, you can’t catch me…

Easter Basket Upgrades

It’s no secret that Easter is a super duper sugar-coated holiday. Trade in the pastel Peeps, massive chocolate bunnies, and jelly beans galore for some healthier treats that even the bunny himself would get egg-cited for.

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  • DVD’s
  • Dark chocolate
  • Organic lolli-pops or fruit snacks
  • Dried fruit
  • A jump rope
  • A yoyo
  • Seeds to plant
  • Sidewalk chalk
  • Chapstick
  • Nuts
  • Sunscreen
  • Coconut
  • Stationary
  • Popcorn
  • Stickers
  • Gift cards
  • Arts & crafts
  • Dark chocolate covered nuts & seeds
  • Yogurt bites
  • Play-doh
  • Toothbrush
  • Books/magazines
  • Fun socks and other accessories

One Healthy Breakdown: bet you were expecting carrots to top the list, but that’d be egg-stra boring!

ANNOUNCING HAMPTONS WELLNESS WEEK!

How does this sound to you: after the holidays, you’re ready for a new routine, you’re energized, the kids are back in school, you reinvest in your health, you commit to being fit, you learn new wellness tools, you workout every single day, you take new classes…for FIVE DOLLARS.

WHAT?! It’s not a dream, it’s true, it’s HAMPTONS WELLNESS WEEK!

Wellness Week Slide

Kick off 2014 right with a week FULL of sweat sessions, learning, deals, kids activities, and LOTS of celebration. Right here in the Hamptons. From Montauk to Westhampton, there’s something for everyone, everywhere. Wellness Week is PACKED with hundreds of fitness classes, evening lectures, opening celebrations, gift bags, an awesome raffle, and a HUGE closing celebration. Read all about it at hamptonswellnessweek.com and be sure to check back for updates as the party’s just beginning! So, mark your calendar! It’s all going down January 12th – 17th! If you’re on Twitter, follow the conversation at #HamptonsWellnessWeek!

One Healthy Breakdown: Who said winter in the Hamptons isn’t the BEST time to CELEBRATE, SWEAT, MEET, GREET, LEARN, and LIVE?!

One Healthy Mom

Enjoy this refreshingly honest and inspirational interview with local family life teacher, parenting coach, and amazing mother of five, Anastasia Gavalas!

meee1. Tell us a little bit about yourself.

I am a mom, family life teacher, author of WING IT: 6 Simple Steps to Succeed as a Modern Day Parent, and founder of the WING IT PROJECT. I live in Bridgehampton with my husband and five children (ages 15, 13, 11, 9, & 7.) Helping parents make life with children easier is such gratifying work and making a difference in the world through the WING IT PROJECT is something I’ve always dreamed of doing. I live my life in a wholehearted way where I am happy with myself and confident with the choices I make.

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2. How did ‘life as you know it’ come to be?

After I had my 2nd child I felt exhausted and couldn’t get out of bed. I was quickly diagnosed with Hypothyroidism, an autoimmune disease, that had been manifesting in my body for years. I took the prescribed medicine and it just didn’t help much. I kept plugging along but felt overwhelmed and emotionally drained. In 2003, we decided to move to the Hamptons and found out we were expecting baby #4… surprise! With all that was going on, on top of not having family or friends around for support, I quickly learned that I needed to change. I began searching for alternative methods that would support what I knew in my heart was best. I tried acupuncture, homeopathic remedies, and a new overall wellness approach for my health and for my family. It was out of necessity that I found a more organic way of living life. This included making my well-being a priority as well as teaching my children to be more independent.

3. What’s something you overcame and how?

My need to do everything perfectly and my fear-based reactions. Once I was able to recognize that the display of the “perfect” children or my role as the “perfect” mother was wearing me out and preventing me from living authentically, I let those ideas go. Perfection is based on other people’s judgements. I made a decision to separate myself from the concept of perfection to be happy. I practiced meditation starting ten minutes a day, carved out me-time every single day, and (just like I explain in the chapter, “Build Your Village” in WING IT) I began to surround myself with more supportive people who encourage my growth.

4. What is your favorite workout? Favorite family activity?

Dancing is one of my favorite things to do and I mix it with a brisk walk a few times a week. I get bored easily with exercising so I need to change my workout routine up all the time. As far as a family we like to swim (although 2 out of 5 kids hate the beach – not sure how that happened?!?) take bike rides, and go skiing. I have high-energy kids who are constantly moving and ready for adventure at all times so, we’re always moving & grooving.

5. As a career woman, mother, and wife, and how do you maintain balance in your life?

First, I redefined the concept of balance. Standing upright at all times isn’t realistic or worth the effort. But, remaining focused on a goal with a trusting, more joyful attitude will help balance appear in the most challenging of roles. I believe balance is about remaining flexible and knowing that, just as the mightiest of trees will bend and sway with the winds of world, so will mothers who strive for balance. At the end of the day, people just have to appreciate the flexibility and positions experienced.

5. Any great healthy tips for busy moms?

Yes, take time for yourself: get enough sleep, eat good food, sit down and take time to meditate so you can be the woman you were meant to be and the best mom for your children.

6. What food items do you always keep in the house?

Fresh vegetables and fruits – organic as much as possible, olive oil, different cheeses, good meats, gluten-free foods, and always a bottle of chilled champagne for those special occasions…because moms are people too!

7. What is your favorite indulgence?

Drinking tea in the morning, sleeping in (that’s happened maybe three times in the past 10 years… but, a girl can dream!) and long hot showers (alone.)

8. How do you make health a priority in your family without going overboard?

Practicing being healthy is a lifestyle choice. We spend a lot of time outdoors. I talk to my kids about nutritional balance. Four of my children are responsible for cooking one night per week. So, every night, we have a really good, balanced, colorful meal. Children learn by what they observe and I try to demonstrate a healthy lifestyle with the choices I make instead of badgering them with health talks.

9. What is your FAVORITE thing about living in the Hamptons?

The ease of living out here. There is an organic way to life. I love the diversity of people and the experiences it provides. It is a really special place to live with the most amazingly kind people. It’s a great place to raise children because you can be as tuned-in to what’s happening or tuned-out of the busyness of life as much as you want to be.

1094944_578046278901282_1736507745_nOne Healthy Breakdown: Love, laugh, play, learn, and live your life for YOU.