Tag: natural

Homemade Honey Lemon Lollipops

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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!

One Healthy BBC

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Anyone who has every been to Montauk knows what a BBC is…right?? A BBC is Cyril’s (past uber-popular Montauk staple, not super classy, but insanely popular…RIP Cyril’s…) BBC Stands for Banana Bailey Colada and believe me, they are dangerous. Packed with booze and sugar.

BBCs

But they taste oh so, so good. Well, rest assured, Cyril’s fans, because we’re making the old famous much, much healthier. Here’s how to make ’em:

One Healthy BBC: (makes two servings)

  • 2 frozen bananas (cut into pieces)
  • 1 cup pineapple (cut into pieces)
  • 1 cup coconut cream (or full fat coconut milk, we like Native Forrest Organic)
  • 2 shots rum
  • a few ice cubes
  • optional: 1 teaspoon honey if you have a serious sweet tooth

Simply blend all ingredients together. Add more ice if needed. Garnish with a banana or pineapple slice and enjoy. Cheers to an endless summer!

One Healthy Breakdown: bringing the BBC back, better than ever!

Super Yummy Energy Bites

Introducing your new favorite {super yummy} snack. Great for breakfast, pre and post-workout snack, and sweet treat, these puppies are full of power and flavor! Also, they taste like cookie dough…Just wait. Luckily, you only have to wait 10 minutes to enjoy these cute little nibbles!

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Ingredients: (makes about 15 bites)

  • 1 cup raw oats
  • 1 tablespoon coconut oil
  • 1 teaspoon vanilla extract
  • 1/4 cup nut or seed butter of choice
  • 3 dates (pitted)
  • 1 tablespoon hemp seeds
  • 1 tablespoon chia seeds
  • 1 tablespoon shredded coconut
  • 2 tablespoons goji berries and/or apricots (can use raisins or another dried fruit)
  • 1/4 teaspoon sea salt (optional)
  • 1 tablespoon high-quality protein powder (optional for additional protein/post-workout)

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Combine coconut oil, nut butter, vanilla, dates, salt, and half of the oats in a food processor or Vitamix. Once smooth, add the remaining ingredients and pulse until the mixture is consistent, but not completely smooth. Remove mixture and roll into balls about the size of a golf ball. Plate them in the fridge and let sit at least 10 minutes. Devour. You’re welcome 🙂

Optional add-ins for varied flavor: 1 teaspoon matcha powder, 1 drop peppermint oil, 1 tablespoon cacoa nibs or dark chocolate chips, 2 tablespoons pumpkin, 1/4 lemon, 1 slice ginger, 1 teaspoon maca powder, etc. These babies are super versatile – get it?

(*if mixture is too thick to form, add a tablespoon of water or two)

One Healthy Breakdown: enjoy ’em while they last!

Are YOU Hydrated?!

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Stay hydrated! Eight glasses a day! Water, water, water! H20 all day! We hear it all the time…but why? Is hydration overrated? Do we really need that much water every single day?

Water_drop_impact_on_a_water-surface_-_(1)If you’re short on time, the answer is no, hydration is not overrated. Yes, we really need to drink a LOT of water…every single day.

So, how much water are we talkin’ here? Turns out the eight glasses a day may not actually be enough. More recent research suggests drinking half your body weight in ounces. For example, someone who ways 150 pounds should drink 75 ounces of water daily. Remember, drink even more if you’re exercising or spending long periods of time in the heat (hey, summer sun, I’m talking to you.)

Here are a few more numbers for ya: water makes up about 60% of your body weight, 75% of Americans are chronically dehydrated, and hydration can increase your metabolism up to 3%. That’s more calories burned simply by drinking water!

Water also cleanses our system naturally, energizes our muscles, and averts cravings. Oh, and another thing: this just in, dehydration causes a hangover. Proper hydration prevents a hangover. So, drink up and then drink some more! If you’re going to follow just one nutrition tip, make it hydration. Get a (BPA free) water bottle or two and take it everywhere with you. Drink at least one glass first thing in the morning (lemon water, anyone?) and sip consistently throughout the day. What else counts? Great question. Seltzer, club soda, tea, iced tea, and hydrating foods (watermelon, cucumber, celery, tomatoes, radishes, etc.) If plain water bores you, spice it up with fun additions and natural concoctions.

One Healthy Breakdown: cheers to being a hydration station!

Homemade CocoNut Milk

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No, you’re not nuts. Not only is it possible (and super easy!) to make your own nut milk, it also happens to be WAY more delicious and nutritious than store-bought. All you need is a cup of nuts, one can of organic coconut milk, and some water. See, simple enough already!

image(44)On day three of Whole30, this not-a-fan-of-black-coffee sought out for an alternative to her usual cartons of unsweetened almond milk…and what she got was far superior – a decadent, creamy concoction that makes a plain cup of coffee a supreme experience. Another victory for good old whole foods and homemade simplicity…hold the following: Cane Sugar, Salt, “Natural Flavor,” Locust Bean Gum, Sunflower Lecithin, Gellan gum, Calcium Carbonate, Vitamin E Acetate, Zinc Gluconate, Vitamin A Palmitate, Riboflavin (B2), Evaporated Cane Juice, Potassium Citrate, Carrageenan, D-Alpha-Tocopherol, Syrup, Pea Protein, Rice Protein, Calcium Phosphate, Magnesium Phosphate, Carrageenan, L-Selenomethionine, Zinc Oxide, Folic Acid. Just to name a few of the many additives found on the most popular brands of nut milk. Here’s how it’s done:

IMG_1610Step 1: soak about a half cup of nuts (cashews, almonds, hazelnuts, macadamia nuts, pistachios, brazil nuts, or any combination of these – raw and unsalted is best) in a bowl of water overnight or for at least three hours.

Step 2: drain soaked nuts in strainer.

Step 3: pour rinsed nuts, 1 can coconut milk, and two cups of water in your Vitamix or high-powered blender and go to town. Once mixture is blended into liquid, store in fridge and use within a week. Makes about six cups. Amazing with coffee, tea, granola, oatmeal, and pretty much anything else. Note that if you’re not a fan of coconut, feel free to blend soaked nuts with one cup water and call it a (coconut-free) day! Also, feel free to experiment with flavorings – cinnamon, vanilla extract, cardamom, sea salt, rose water, etc.

One Healthy Breakdown: go nuts…coconuts!

Cool Down Summer Pops

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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!

How about a Little Nutrition…For Your Skin?

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Christine Laureano is the founder of Ba6 Botanicals, all-natural, chemical-free skin care products that nurture, heal, and pamper your skin. Here she shares her best tips for nutrition for the skin.

fruits-and-nutsIt’s time to think about what we put on our skin – and feeling good in your skin, not just about the ingredients, but about actual nutrition. It’s spring. I think about how much “comfort food” I ate while hibernating over the cold months, and how I’m going to work it off! I look at all the beautiful colors that are emerging – and the greens, the fresh, fresh greens that I can’t wait to consume. I’m thinking about how I’m going to detox and feed my body so I have more energy and feel younger and more alert.

Which leads to…what are we feeding our skin?

Body care products on the drug store shelf, let’s just say, have no nutritional value for your skin. They may have oils (one or two…maybe) that give you the feeling that they are good for you, but nutritionally speaking, they are lacking.

So what does nutrition for your skin look like? What goes on your body, to keep it healthy, vibrant and alive, looks surprisingly like what goes in your body! Hmmmm, who knew.

I always tell people that if you run our of moisturizer, go to the kitchen and grab your bottle of olive oil for hearty skin-soothing nutrients to spread all over the body! Olive oil is high in oleic acid, (a naturally occurring fatty acid) is good for skin cell regeneration, and it helps soothe inflamed skin (thanks to antioxidants like vitamins A & E.)

You’re probably hearing a lot about coconut oil these days. It’s a great oil to cook with because it can “take the heat” so to speak. Coconut oil is another good kitchen oil for the skin because it’s non-greasy, absorbs well, good for dry sensitive skin, and won’t clog pores.

There are a lot of other oils that are super nutritious for your skin: almond, hazelnut, apricot kernel, and avocado. What other natural things can you think of that would be nutritious for your skin? Here are a few of my faves:

Apples – natural AHA (fruit acids) and mild for the skin.
Lemons – refreshes skin and another AHA (but this one stronger than apples) just be careful not to use lemon before going into the sun – it promotes sunburn.
Avocado – mash that up and you get a super-nutrient for skin and a great moisturizing masque for dry and damaged hair too.
Oatmeal – great to soothe inflamed skin. It has protein, vitamins A, B’s, E, K, Omegas and other key minerals.
Honey – real and raw local honey is excellent for helping to soothe your skin form irritation and inflammation, keep skin moisturized, and help with acne. It’s loaded with antioxidants and great for wrinkles and aging skin.

When you FEED your skin the good stuff – nutrient rich food – your skin will look younger, continue to produce collagen and elastin longer. You’ll have fewer zits, eczema, dry skin, and other issues will fade. For more healthy skin tips and information on Christine’s great local skincare line Ba6 Botanicals, see Ba6Botanicals.com.

One Healthy Breakdown: As Christine always says, “Feel Great in the Skin You’re In!”

Lean Green Mean ICE CREAM!

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What do we want? ICE CREAM!

When do we want it? EVERY DAY!

image(15)Now we can have the good stuff every day without a care in the world! Here are my two favorite healthy ‘ice cream’ recipes that seem indulgent but are just as nutritious as they are delicious! Just blend the following in a high-speed blender or food processor, dig in, and enjoy! Because a life without ice cream is not a life for me!

Green Banana FroYo:

  • 1.5 frozen bananas
  • 1/3 cup frozen spinach (optional. yes, this will turn your dessert green, but you won’t even taste it!)
  • 1/3 cup almond milk
  • 1 teaspoon vanilla extract
  • 1 teaspoon honey or maple syrup (optional)

Protein Ice Cream:

  • 1 frozen banana
  • 1/3 cup yogurt of choice (Greek for protein, coconut/almond for non-dairy)
  • 1/2 scoop organic protein powder of choice (chocolate or vanilla both work deliciously!) or sub for 2 tablespoons hemp seeds
  • 1/3 cup almond milk
  • 1 tablespoon maca powder (optional)
  • handful of spinach
  • 1 teaspoon honey or maple syrup (optional)

Toppings/Mix-ins:

  • cacoa nibs
  • chia seeds
  • hemp seeds
  • dark chocolate chips
  • nut butter
  • nuts
  • mint leaves
  • berries
  • fruit slices
  • pomegranate seeds
  • shredded coconut
  • healthy cereal
  • dried fruit

SCOOP up the goodness any time of day…yes, you can even have ice cream for breakfast with these healthy recipes!

One Healthy Breakdown: We ALL scream for ice cream!

Spring Cleaning. It’s Happening.

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Spring has sprung! Now it’s time to clean out the winter left-overs and lighten the load!

household cleaner with rubber gloves bucket and sponge..I’m just going to be totally candid with you here: one of the main motivations of this post is totally selfish. I practice what I preach and I need to practice spring cleaning…in a big way…immediately. So, here are my top cleaning tips/note-to-self:

1. Don’t go crazy. You don’t have to get it all done at once. Rome wasn’t built in a day and neither was a good spring cleaning. Make a list of priorities and a plan of attack. Personally, I’m dedicating a whole day just to my closet. Sadly, it needs it and I’m not going at this task half-assed. It’s go big or go home. And we’re going big.

2. Go au natural. Slowly but surely, replace things as you need them with more natural products. This has been huge for me. One by one, when I’m out of something, (from household cleaning products to makeup, food to face-wash, sheets to shampoo to shower curtain, etc.) instead of just replacing it, I evaluate, read some labels, and do a natural upgrade. Eventually, you’ll have a natural collection of products you can really feel good about using.

3. “Springify” your closet. First, take out the winter stuff. Those chunky sweaters will clear up lots of room to replace with your spring and summer wardrobe. Then, it’s out with the old and in with the new. This goes for both winter and spring. As you put your winter wear away and take out your spring clothing, (in an organized fashion) go thru it one-by-one. If you haven’t worn it in a year, put it in the donation pile and don’t look back (note to self: don’t go thru donation pile with last-minute re-considerations. Begone. Good riddance. Ciao.) Once you’ve weeded through the closet and lightened things up, think about a way to best organize and get to it. This involves a little bit of careful consideration and individuality. Do what makes sense to you, establish a system you’ll keep up with, whether it’s by category, color, how you get dressed, or your own creative system. Then, keep it up.

4. Possibly most important to living a cleaner, neater, free-er life: De-clutter. The kitchen, the desk, the night-table. Everything is better when it’s simple, when you can find it. As soon as you get the mail, throw the crap (excuse my french) out. Go thru these spaces weekly to do a small clean-out before it builds and builds to justify a large, time-consuming, clean-out (due to losing something really important on the bottom of the pile…)

5. Lastly, enjoy it! Make your home feel like-new and embrace all of your hard work with a little reward. Fresh-cut flowers, a new pillow or accessory, fresh cleaning products, and open windows will fill your home with spring goodness and can make you feel reborn and rejuvenated.

One Healthy Breakdown: Ah, the magic of a clean house after a LONG winter hibernation!

Your Natural State is Mindfulness

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The benefits of mindfulness meditation have dated back to the earliest human life. Today, mindfulness has become a common term in our language, thanks primarily to yoga studios, wellness centers, and even mass media. So, what is mindfulness really about?MP900387543(1)

The term mindfulness can is actually easily misunderstood. Despite its name, mindfulness has nothing to do with the use of the mind in the usual sense. It’s not about thinking thoughts or being cautious, it’s simply a matter of being present and paying attention to what’s happening right now.

For this reason, I actually prefer to use the phrase “present moment awareness,” because it takes away any connotation of labor or effort. Being aware is the easiest thing in the world. In fact, I strongly suggest that it’s our natural state, prior to all the conditioning we’ve accumulated over a lifetime. When you were born and opened your eyes to the world for the first time, simple, unadulterated awareness, curiosity, and alertness spilled out. When you wake up each morning and open your eyes, the very same unconditioned, unfiltered awareness greets the day, before concerns, worries, plans, and schedules rush to set it. We may think of these activities as “mindful” because they require tremendous effort and extract a stressful toll, but, by contrast, “present moment awareness” is actually effortless and automatic.

Even though we may have forgotten how to be aware, it’s as natural to us as breathing. The practice of mindfulness is less about learning a new skill than about rediscovering a skill we already have. We have to uncover the skill that has fallen into disuse and been obscured by distractions, acquired beliefs, and habitual negative patterns of thinking and feeling. When you sit quietly with awareness of your breathing, bodily sensations, sounds, thoughts, and feelings, you’re lending energy to the awareness that’s always already there. No need for extra effort, no need to tense up, concentrate, or focus. Just relax and allow your awareness to open to what’s happening right now.

If you engage in the practice of mindfulness with the understanding that you already know how to do it, you’ll save yourself time and struggle. Instead of a journey to a faraway, unfamiliar, place, consider it a homecoming. We may have scattered our awareness on so many distractions, worries, and concerns, but as soon as we turn back to find it, our natural, inherent state of awareness welcomes us home without reservation. Mindfulness is your birthright and meditation is an opportunity to reclaim it. So, do it.

*Stephan Bodian is a world-renowned meditation teacher, psychotherapist, and consultant specializing in stress management and positive psychology. He is the author of the Mental Workout programs, Mindfulness Meditation and Freedom from Stress, available inside the Mental Workout app on www.mentalworkout.com, among others.