Tag: nutrition

Launching 1:1 Virtual Nutrition Support

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Over the past six months, I have:

Gained about (I don’t own a scale) ten pounds (from overindulging, lack of movement, and seeking comfort in food during quarantine. I was home, with my family, in the cold, rarely leaving the house, eating out of stress and boredom…and actually perfectly okay with it.)

Lost the ten pounds pretty effortlessly (by figuring out a new routine, reducing stress, and re-focusing on my own self-care.)

Gained muscle, strength, endurance, and new peace of mind from prioritizing 15-30 minute workouts and more meditation/journaling most days of the week (95% of the time from home during my kids’ nap.)

This is the ebb and flow of life. Feeling stressed, getting derailed, overeating, skipping workouts, and not feeling our best during a pandemic is not only acceptable, but totally, normal.

It’s when we feel out of control or down on ourselves that it becomes a problem. If you’re in need of some support with the following:

  • laying the foundation for positive change
  • boosting your immune system and keeping your family well
  • feeling more energized and empowered
  • learning more about food and nourishment
  • grasping a sense of balance in this crazy world
  • enjoying whole foods and more creative cooking

Let’s chat. I’m excited and eager to launch virtual nutrition sessions this fall. With a Masters in Social Work, Certification in Nutrition, and as busy mom of two toddlers, I am confident in the practical tools that we will implement together to make you feel better, more balanced, healthier, and happier.

No two people are the same. Therefore, we’ll explore your personal goals (both food and non-food-related) and generate strategies that fit into your life to maximize your wellness. It is when we are able to tune into our individuality, needs, and patterns (both healthy and not, because we all have both) that we can then begin to grow into who we want to be. This takes time, effort, and support, but it’s well worth it. We’ll learn the science behind fueling your body, set you up for success, and welcome long-term transformation. Life should be wholesome and delicious…

…and you deserve to not just survive, but to thrive. Beginning September 15th, I will have space for THREE new virtual clients. If you are interested, please email kiley@onehealthyhamptons.com for more information and to set up a consultation. THANKS & BE WELL!

Super Green Pancakes

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Green pancakes have become baby girl’s favorite breakfast. I was looking for a way to get more veggies into our diet on the mornings when we weren’t in the mood for a smoothie. These hit the spot, so we share a stack of pancakes almost every morning. Greencakes are so simple to whip up, packed with super clean ingredients, and full of healthy nutrients you can feel GREAT about serving every single day! Wonder how long until my babe figures out that not all pancakes are green….shhhhh, don’t let the secret out!

Ingredients: (makes 1 batch – about 6 small pancakes)

  • 1 banana
  • 2 eggs
  • 1 handful of fresh spinach leaves
  • 1/4 cup almond flour (or flour of choice – I’ve also made with oat, coconut, and quinoa flour)
  • 2 tablespoons flaxseed
  • 1/2 teaspoon cinnamon
  • optional: 1-2 scoops collagen peptides, fresh or frozen berries, or even chocolate chips

Blend all ingredients and heat up your large pan. I use my Vitamix to blend, Greenpan’s non-stick pan (the best pans!) and Chosen Food’s coconut or avocado oil spray to ensure there’s no sticking – they come out perfectly that way. Just flip, cook, and top with your favorites – we like grass-fed butter or coconut butter, and sometimes, organic maple syrup for a treat.

One Healthy Breakdown: Hope you and your family enjoys greencakes as much as we do!

The Gift of Well Necessities

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Is there anything better than getting a package in the mail full of healthy new, fun, and tasty snacks? I think not. It’s like Christmas all year round with The Well Necessities Collection, a bag full of *healthy* goodies hand-picked by a fabulous Registered Dietician and Doctor team!

“A seasonal surprise of functional foods and lifestyle essentials that protect and promote your health and well being,” The Well Necessities Collection is the obvious choice for a healthy holiday season and the perfect gift for everyone on your list! Use code OHH10 for 10% off!

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Subscribe to the collection to receive shipments quarterly, each with 10-15 full and sample size products to expand your healthy horizons. Everything is vegan and gluten-free, so whether or not you eat that way, you’ll learn something about what you put in your body. Who knew that pasta made of lentils and gummies packed with biotin can be just as delicious as the real deal?!

From a raw, guilt-free brownie to kale and jicama chips to satisfy your craving for crunch, everything is made of real, whole ingredients. You never know what you’re gonna get with The Well Necessities Collection, but you can rely on lots of fuel-filled food, the latest and greatest wellness products, and a straightforward explanation on why each product is good for you.

As if that’s not yummy enough, Lisa Hayim of The Well Necesities also includes exclusive discount codes so that you can order more of what you love at a reduced rate! TWN Collection is the perfect gift to give your health-conscious friends (and yourself too!) Every season, you’ll look forward to rummaging through the bag, reading about the goods, trying new healthy snacks, and feeling great as a result. Click here to read more about this nutritious, delicious offer and don’t forget to use code OHH10 for 10% off!

One Healthy Breakdown: we’re hooked on the Well NECESSITIES Collection!

Thanksgiving Staples Done Right

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Thanksgiving food has a bad rap. Not only is the holiday a celebration of gratitude, giving, and grub, but Thanksgiving dinner can actually be pretty freaking healthy with a little bit of thought, control, and balance. So, ignore the hype, don’t fast for the feast, and go into the meal knowing that it’s not your last, so enjoy! Here’s the deal on those Thanksgiving staples:

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Turkey: the main event. Turkey is actually a healthy, low-fat lean protein with tons of vitamins, so let it take center stage on your plate. It’s when the turkey is covered in stuffing, gravy, mashed potatoes and devoured alongside alcohol, dinner rolls, and dessert. So, instead of using the turkey as a means to hold these other foods, actually enjoy the turkey itself!

Potatoes: potatoes are a healthy, starchy veg BUT they’re usually ‘buttered up’ (literally) with tons of butter, cream, and cheese, adding tons of fat. If you’re like us, you’d take sweet potatoes any day over regular white potatoes – they’re sooo much sweeter! Luckily, sweet potatoes are also sooo good for you, full of Vitamins A, B, and C, fiber, and beta-carotene. Just keep it simple with a little bit of oil (olive or coconut) or butter and some cinnamon, rosemary, or your favorite spices. If you agree to disagree and prefer the white mashers over orange, simply enjoy a small serving, not a potato volcano on your plate…unless you’re gearing up for a post-Thanksgiving marathon. In that case, you’ll actually need those carbs!

Brussels Sprouts: this cruciferous veggie is a fall staple in the OHH kitchen. Full of fiber, they’ll help you to digest your holiday meal while lowering cholesterol and risk of certain cancers when eaten regularly. Plus, they’re so damn good! No reason not to pass the sprouts, please!

Cranberry Sauce: sadly, we’re in America and that means that your traditional cranberry sauce is more like a gelatin of sugar (with very little to no cranberries) that plops out of a can. Not so appealing. Why not try to make your own, because real cranberries are actually a great source of antioxidants. Here’s a super simple recipe without the added sugar or chemicals!

Casseroles: yeah, not so healthy. The dish on casseroles: not to rag on this classic holiday dish, but a casserole is basically an excuse to make a normally healthy food (like green beans) into a cheesy, buttery, saucy, glutinous dish, with a bit of veggies hiding inside. Keep things simple and skip the ‘role, just stick to the good old veggies above!

Dessert: Have your cake and eat it too. Pumpkin and pecan pie, yum yum. Ok, so not the healthiest things in the world, but again, pumpkin and pecans themselves are both full of nutrients, so if you’re in charge of the pie, aim to bulk up these ingredients and dial down the sugar. Either way, there’s no need to turn down Thanksgiving dessert, just have a few bites of your very favorite, enjoy the deliciousness, and be done with it. It’s when dessert becomes an all-you-can-eat buffet that’ll have you feeling YUCK with a side of guilt.

One Healthy Breakdown: Thanksgiving is one meal, one day, and the focus should be on gratitude over grub…but enjoy the grub too! Happy, healthy holiday!

Warming Winter Smoothie Tips

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Temperatures are dropping and cravings are changing. Instead of cool and refreshing smoothies, we’re yearning for warming comfort foods, so what’s a smoothie fiend to do?

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Don’t worry, you don’t have to ditch the smoothies ’til spring, but you shouldn’t have to freeze  either! Smoothies (and smoothie bowls) are a great (and tasty!) way to pack a ton of nutrients into one cup; (or bowl!) however, it’s important to alter eating habits as the seasons change.

  1. Spice it up. Add warming spices to your smoothies (cinnamon, ginger, nutmeg, turmeric, cardamom, and even a dash of cayenne if you’re brave!) They’ll heat the body from the inside out, promote circulation, digestion, and immunity while increasing metabolism. Plus, herbs and spices add great flavor without any additional calories, just additional antioxidants!
  2. Cook  it. Ok, don’t actually cook your smoothie. That’d be…soup. DO use more cooked vegetables, though. While we crave raw fruits and veggies in the summer season, winter calls for cooked produce. Instead of raw greens, use more cooked greens, as cooking brings out different nutrients and enhances digestion. Frozen bananas are a popular addition to thicken a smoothie, but switch it up with half an avocado or cooked cauliflower, (cooled or frozen) it makes for a thick and creamy texture (you’ll definitely need a spoon!) without altering the taste. The beauty of smoothies is that you can usually add veggies without tasting them!
  3. Season it. Incorporate seasonal produce like pumpkin, sweet potatoes, squash, apples, pears, ginger, cranberries, and cauliflower. Fall and winter produce is fresh, affordable, and delicious, even in smoothies. Remember how important it is to eat with the season!
  4. Go frozen. Talking about frozen fruit here, no one should freeze when enjoying a winter smoothie! Most of your favorite smoothie fruits are out of season right now, but that doesn’t mean that you can’t have your berries, melon, or mango and eat them too. If you’re missing these warm weather fruits, buy organic in the freezer section. Frozen organic fruit is a great way to go when you can’t enjoy fresh, locally grown. Go ahead an enjoy an AB & J Smoothie (that’s almond butter and strawberries) just use the tips above to transform it!
  5. Bulk it. Be sure to add some fat to your smoothie, especially if it’s replacing a meal. Try coconut oil or butter, avocado, nuts, or nut butter. Add bulk by topping off your smoothie with granola, cereal, seeds, or your favorite topping for more sustenance. It takes extra energy to keep ya warm all day, so you’ll need it!

Click here to read more about seasonal eating and here for our favorite holiday-flavored smoothie recipes so that you can start incorporating the tips above!

One Healthy Breakdown: Cheers to cool smoothies that warm us and taste good too!

Pregnancy Health & Fitness

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Any other baby mamas out there trying to stay healthy and fit? It’s super duper important; it’s not just for you anymore, it’s for that growing little human inside of you. It’s for your family.

The best thing you can do for your baby is to take care of yourself. When you put your health first, you’re putting your baby’s health first. We’re always better able to take care of our family if we’re taking care of ourselves as well. So, how do we stay healthy and fit during pregnancy??

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Most prenatal nutrition guides tell you what not to eat, like raw fish, cold cuts, and unpasteurized cheese…but how about what to eat?? That’s far more important!

Real, fresh, nutritious foods, that’s what (yes, just like before you were pregnant!) It’s crucial to fuel your body and your growing baby with good quality, whole foods for your little one to thrive.

Some of the best foods that you can eat during pregnancy include leafy greens, avocado, eggs, coconut, fresh fruits, seasonal veggies, salmon and lean protein, whole grains, sweet potatoes, yogurt, and nuts and seeds. Be sure your kitchen is stocked with these healthy staples and eat a diet full of variety to ensure that you get a wide variety of nutrients for you and baby.

Eat smaller, more frequent meals throughout the day, keeping both hunger and nausea at bay. Your stomach doesn’t have as much space as it used to as it’s sharing with baby, so smaller meals and snacks throughout the day will keep you energized and ease digestion. (If you’d like further nutrition support (pregnant or not) please contact kiley@onehealthyhamptons.com.)

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Now is the time to tune in deeper to your body’s signals, cravings, and needs in all aspects of health. If you’re tired: rest. If you’re hungry: eat. If you’re under the weather: slow down. If you’re anxious: meditate. If you’re energized: exercise. If you’re out of breath: take a break. If you’re craving orange juice: get some Vitamin C. If you’re craving ice cream: indulge once in a while. If you feel fat: think about how amazing your body is, growing life inside. A M A Z I N G !

As for exercise, DO IT! Carefully. Exercising during pregnancy will better prepare you for labor, delivery, and post-birth. Again, listening to your body is crucial. Pregnancy is not the time to try a new workout, like Cross-Fit or running if you haven’t done so regularly (unless that something is gentle yoga or another low-impact exercise that truly feels good.) Feeling good is the biggest indicator of doing good during pregnancy. Of course, consult your doctor as well.

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Many active women are able to continue with their pre-pregnancy fitness routine, while modifying for baby (keep heart-rate more stable and avoid certain abdominal exercises, for example.) Activities such as walking, swimming, and yoga are highly recommended during pregnancy as they do not put impact on the body. Find some form (or variety) of exercise that you enjoy and stick with it as long as you feel comfortable.

As for me, personally, I’ve felt good enough to continue running a couple of times a week, (at a much slower pace) along with some HIIT (high-intensity interval training) workouts (not pushing my heart-rate too high) yoga, spinning, walking, and weight-training. I vary my workouts, incorporate yoga, stretching, and rest days, and most importantly, listen to my body. If I’m tired or under the weather, I’ll choose sleep over a workout or opt for a long walk, even though I probably would have pushed myself pre-pregnancy. Sustaining my exercise routine has absolutely helped me to feel better, more confident, and keep my mood stable with all of these hormones doing their thing. Pregnant or not, endorphins are magic.

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With all of this said, no one knows your body like you do, so the biggest advice to walk away with is to listen to your body and take care of yourself, in-turn you’ll be taking care of baby.

If you would like more information about prenatal/post-natal nutrition, customized yoga, fitness, and wellness, please contact kiley@onehalthyhamptons.com. Check out our Wellness Menu and BumpEast for you baby mamas out there, we bring wellness to YOU!

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One Healthy Breakdown: take care of your body, take care of your BUMP!

Sweet Potato Protein Muffins

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These sweet potato muffins were an insta hit! Packed with protein, fiber, and sweet flavor, you can’t go wrong whipping up a batch of these babies for an easy breakfast or snack! Dont’ be afraid to substitute the sweet potatoes for pumpkin as well!

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Sweet Potato Protein Muffins:

Makes 6 regular sized muffins. Note that I used 1 can of organic sweet potato puree; however, you could use 1-2 baked sweet potatoes – equal to about 1.5 cups of sweet potato if you prefer.

Pre-heat oven 350 degrees

Ingredients:

  • 1 can sweet potato puree or the equivalent of 1.5 cups of baked sweet potato (as long as you have a good blender, you can leave skin on – it’s the healthiest part!)
  • 1/2 cup raw rolled oats
  • 5 eggs
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon / or a few drops of vanilla extract
  • 3/4 teaspoon honey
  • 2 tablespoons almond milk

Instructions:
blend or mix the above (I used Vitamix)
lightly coat muffin tin with coconut oil and pour mixture into pan, filling muffin just over halfway
bake muffins at 350 degrees for 35-45 minutes. Once muffins golden on top, check with a fork or knife to make sure that muffin is cooked through. Let cool and remove from tins. Enjoy and refrigerate leftovers.

One Healthy Breakdown: September tastes oh so sweet!

Healthy Flour Alternatives

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Most recipes you may come across call for good old white flour, also known as all-purpose flour.  What’s so wrong with that? A lot. All-purpose white flour is basically just empty calories – short-term energy that makes our blood sugar spike without any nutritional value. Did you know that white flour is actually wheat stripped of the whole-grain elements (the bran and the germ) so it lacks fiber and nutrients found in other flour alternatives. White flour is also commonly bleached white with chemicals…yuck.

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Whether you’re making cookies, muffins, pancakes, scones, or dessert, substituting white flour for one of the following healthier options will upgrade your recipe into a lighter, more nutritious, easier to digest option simply with this one easy switch.

  • Coconut flour is made of the superfood coconut, making it gluten-free, paleo, high in fiber, protein, energy, and low in carbohydrates. It’s dense and yields great pancakes (like these Delightful Banana Pancakes) and baked goods.
  • Almond Flour (almond meal) is made of almonds, also gluten-free, paleo, high in protein, and healthy fats. The difference between the two is simply that almond meal includes the whole nut while almond flour is made from blanched (skinless) almonds, both packed in vitamins and minerals. Try these Banana Chocolate Chip Muffins made with almond flour.
  • Quinoa Flour is made of grinding the seed we all know and love, quinoa! You can buy quinoa flour or you can grind your own uncooked seeds. High in fiber and nutrients, this gluten-free flour is light, a bit nutty, and a complete protein, making the perfect post-workout treats.
  • Spelt Flour is a species of wheat that is light, nutty, and high in protein, carbohydrates, and fiber. It is one of the oldest crops in history and very versatile. Although spelt does contain gluten, it is known to have many health benefits, including numerous minerals necessary for bone health. You can read more about spelt flour here.
  • Chickpea Flour, made of only chickpeas, is high in protein, fiber, and nutrients like folate, iron, magnesium, and zinc, and naturally gluten free.
  • Oat Flour is simply ground oats. You can purchase it at a health food store or just grind up your own raw oats in a blender or coffee grinder. Oats are super high in fiber and other vitamins and minerals, so you can’t go wrong with this healthy option. Just be sure to search for “gluten free” if you’re sensitive to gluten. (Oats don’t actually contain gluten; however, they can be processed in a plant with gluten.)

One Healthy Breakdown: get empowered with healthy flours!

Blue Maca Overnight Oats

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Overnight oats are a great alternative to cereal in the morning and they’re a huge time-saver. Cool, refreshing, and uber healthy, this recipe includes blueberries and maca powder for an extra dose of vitamins, minerals, mood-boosters, energy, and more! Let’s get soakin’, shall we?

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Ingredients: (gluten-free, dairy-free, and no added sugar!)

  • 1/3 cup plain raw oats (I prefer Purely Elizabeth)
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flaxseed
  • dash of cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/4 cup blueberries (fresh or frozen)
  • 1 teaspoon maca powder
  • optional: 1 tablespoon nut butter of choice

Instructions:

Combine oats, almond milk, seeds, cinnamon, vanilla, and blueberries. Mix and refrigerate in a jar or bowl overnight. In the morning, add your maca, stir, and go to town!

One Healthy Breakdown: super blue superfood breakfast in a flash!

July’s Tiny Change: Creative Hydration

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This post is part of Kale & Chocolate’s #12tinychanges challenge. Each month, we’re implementing one super small, super doable change…over a year, it really adds up! You can read about it here and share your progress on instagram – tag @kaleandchocolate and @hamptonskiley with the hashtag #12tinychanges for a chance to win some cool prizes!

If you’ve heard it once, you’ve heard it a thousand times: we should all be drinking more water. And yet here we are – many of us walking around in a state of low-grade, chronic dehydration.

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How do you know if you’re dehydrated? Perhaps you’re feeling a bit unfocused or sluggish, maybe you feel hungry all the time, or your skin isn’t looking its best. It’s entirely possible that you aren’t actually hungry, or unfocused, or having skin problems; chances are, you’re thirsty!

Our bodies are 65% water, and our brains are 73% water. No wonder we feel better when we stay hydrated! Yet it’s easy to forget to drink in the midst of our busy and active lives. This month, we’re going to fill up our cups and keep our bodies happy with more water and better hydration. If you’re not exactly keen on chugging eight glasses of lukewarm tap water every day, read on!

Make it fun (and delicious!)
Not everyone loves plain old water. If you aren’t a fan, don’t worry – there are many other ways to stay hydrated! Toss together a pitcher of spa waters (they’re so easy and colorful!) or load up the freezer with fruity ice cubes and add them to your water or herbal iced tea. Save your leftover smoothies, filling up popsicle molds, and create beautiful (and hydrating) smoothie pops!

Drink easy.
If you spend most of your time in your office, get a pretty glass that you can keep on your desk. If you’re always in the car, find a reusable water bottle and don’t leave the house without it!

Drink a superfood snack
Chia seeds are a miracle food, especially when it comes to keeping us hydrated. These teeny, tiny seeds are hydrophilic, which means that they can absorb approximately 10 to 12 times their weight in water. This powerhouse superfood can also prolong hydration and retain electrolytes in body fluids, protecting against dehydration.

Incorporating chia seeds into your diet is incredibly easy: simply stir a heaping tablespoon to your morning juice or smoothie, and you’re set! For a real treat, try peppermint mocha chia pudding or have a super yummy energy bite!

Drink your eats (no, really!)
Hydration comes in many forms, not just from water! All raw fruits and vegetables contain water, particularly cucumbers, watermelon, tomatoes, celery, and radishes. Try this watermelon cucumber cooler on for size!

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Drink your potassium
Why do we need electrolytes, including potassium, to stay hydrated? Our muscles use them with water to make sure that the electrical charges in our bodies work properly. Potassium balances the fluids and electrolytes in our bodies. All this is to say: eat plenty of bananas and drink some coconut water. These two foods are inexpensive, widely available, and they’ll help you maintain the proper nutrients after a workout or on a hot summer day.

See? Hydration can be fun and delicious! And once we fill up with the proper amount of fluid, our minds and bodies are so much more effective. We think better, look better, and feel better.

One Healthy Breakdown: create and hydrate!