No Bake Chocolate PB & J Cups

Introducing Lisa Hayim, founder of The Well Necessities, and her Chocolate PB & J Cups that are sure to make your mouth water…at least ours did.

These are seriously my most loved dessert creation, so easy, and come out so damn good!

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Recipe: (makes six PB & J cups and takes about one hour)

Ingredients:

1 cup chocolate chips
1/4 cup almond milk
2 tablespoons jelly
1/4 cup powdered peanut butter OR 4 tablespoons peanut or almond butter
2 tablespoons water
6 cupcake tins

Instructions:

1. Add almond milk to chocolate and heat until just melted and smooth. Use a fork to mix.

2. In a separate bowl, mix peanut butter with water until creamy.

3. Using half of the chocolate mixture, evenly distribute into the cupcake tins, spreading so that it is even on bottom, about 1/2 inch thick.  Place in freezer for 10-20 minutes until cool.

4. Remove cups from freezer, add jelly to each cup,(about 1/4 inch thick) and add remaining chocolate on top. Place in freezer again about ten minutes until cool.

5. Evenly distribute the peanut butter mixture on top of each cup.

6. Place in freezer to harden and enjoy in 30 minutes!

One Healthy Breakdown: dessert done right, RD approved and delicious!

* Lisa Hayim is the founder of The Well Necessities and TWN Collection. She is a Registered Dietitian and Nutritionist in New York City and created The Hugly (healthy ugly) cookie.

 

New Year Kick Start

Raise your hand if all that eating, drinking, and being merry took a little toll on you over the holidays. Ditto. Let’s move on and move up with this New Year Kick Start. We’re focusing on starting the year off feeling our absolute best…no juice cleanse included (you’re welcome!)

Your liver and kidneys constantly cleanse your body, so a typical juice/flush cleanse is just not necessary, healthy, or any fun at all! This kick start will “detox,” “cleanse,” and “reset;” however, instead of solely ridding the bad stuff, we’ll actually replace it with healthy goodness! Instead of focusing on deprivation, we’ll focus on fuel and fulfillment. Lets set precedents to make the next year (not just the next week) your healthiest, happiest yet!

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Although these tips are meant to be followed indefinitely, aim to be more strict this week, hence the term ‘kick start.’ With that said, everybody (and every body) is different, so do what works for you, your body, and your lifestyle.

  • Reduce your consumption of processed foods, fatty meat, dairy, sugar, alcohol, and caffeine.
  • Increase your consumption of fruits and veggies. Try to buy in-season and organic whenever possible, especially for the dirty dozen. Frozen organic produce is great too, as availability is limited in the winter and frozen produce maintains its nutrients.
  • Incorporate whole grains, legumes, healthy fats, and lean protein in moderation, but keep veggies the center of attention. For example, trade your taco or sandwich for a salad or use lettuce wraps instead of bread/tacos.
  • Hydrate, hydrate, hydrate with water, water, water (tea, kombucha, and sparkling water are good options too.) Aim to drink at least half of your body weight in ounces of water daily.

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  • Start each morning with lemon water to stimulate your cleansing organs, boost metabolism, and aid digestion.
  • Include some sauerkraut or kimchi in your diet for a healthy gut.
  • Eat breakfast every day. Your body will not efficiently burn food if your stomach is empty, so be sure to eat breakfast within about an hour of waking (click here for breakfast recipes.)
  • Aim to move your body for 30-60 minutes every day, weather it’s a morning run, group fitness class, afternoon walk, yoga session, strength training, etc. Just do something, preferably something that you enjoy. Your body and mind will thank you.
  • Have a green smoothie a day, preferably in the morning to optimize nutritional benefits.

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  • Keep things simple by making big salads and veggie-based soups to keep on hand.

Here’s a quick and easy Detox Soup Recipe: using a Vitamix or high-speed blender, combine 8 ounces of bone broth, (or veggie/chicken broth ) 1 zucchini, (raw) 1 handful of greens, (romaine, spinach, or kale) 1 clove garlic, 1 teaspoon chopped scallions, 1 teaspoon basil, thyme, and other herbs of choice, 1/4 lemon, and 1/3 cup chickpeas. Heat mixture on stove and enjoy. Makes two servings.

  • If you find your sweet tooth ramping up, have fruit or tea. Low sugar fruits include grapefruit, berries, papaya, melon, and green apples. The fiber in fruit hinders sugar absorption, so don’t feel bad about eating a banana either! If you experience night cravings but are not physically hungry, brush your teeth and tell yourself that the kitchen is closed…until tomorrow. Just stepping out of the kitchen is sometimes enough to banish cravings and revert your mind.

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  • Tune in to your body’s cravings for warming, comforting winter eats. It only makes sense that our eating style should change with the seasons, just like the clothes that we wear.
  • Chew food slowly and eat consciously. Taking the time to tune in, chew each bite mindfully, and truly enjoy the pleasure that food brings fosters healthy digestion and satisfaction.
  • Why not take some time to clean out your fridge, pantry, and even closets? As you shop for replacements, keep foods, products, and cleaning products au natural.
  • Sleep a full eight hours as much as possible and make time for self-care and meditation. The way in which you treat your body and mind is just as important as the food you eat.

If you’d like more information about proper portions, reading labels, or a personalized meal plan, please email kiley@onehealthyhamptons.com to set up a personalized nutrition & wellness consultation today. We’ll start working towards your personal goals together.

One Healthy Breakdown: “People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas!” ~ anonymous

October’s Tiny Change: Eat Breakfast

OHH Intro: Breakfast is something OHH REALLY stands behind! No, not only on Sundays, but Every. Single. Day. It’s HUGE…and delicious! So, if you’re not a breakfast eater, take the next few weeks to become one (and, no, a cup of coffee does NOT count as breakfast, sorry people!) It may be easier (and yummier!) than you think after scrolling through Kale and Chocolate’s deliciousness below!)

If you’re just joining us, this post is part of Kale and Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one super small, super doable change-over a year it really adds up! You can read about all the changes here and share your progress on Instagram with the hashtag #12tinychanges, and don’t forget, there will be giveaways!

kale-and-chocolate-pb-j-oats-1Since October is my favorite month of the year and breakfast is my favorite (and most important!) meal of the day, I decided to turn our attention to how we take care of ourselves first thing in the morning. After all, it’s hard to feel amazing throughout the rest of your day if you’re getting up when it’s still dark and heading out the door on a cup of coffee and an empty stomach!

When we make the time to eat something nourishing and healthy first thing in the morning, we’re setting the tone for the rest of the day! We’re making ourselves the priority, not our schedules or our to do lists. We’re also balancing our blood sugar and metabolism, giving ourselves an energy source to draw on, and taking a few moments to center ourselves before we venture into the fray.

So with that in mind, here are a few tips that will help you navigate this month’s 12 Tiny Changes Challenge. Let’s do this! If you’re not eating breakfast:

1. Figure out why it’s not happening.
Do you dislike traditional breakfast food? Do you feel like you don’t have enough time? (Number one excuse!) Does eating early in the morning turn your stomach? Once you know your “why”, you’ll be able to make changes accordingly!

2. Try different dishes if you don’t like breakfast food.
You’re not actually required to eat pancakes for breakfast – or eggs or smoothies. Make your own rules! Or just move your breakfast from the sweet to the savory end of the spectrum. (It may also help reduce sugar cravings later in the day!)

sweet-savory-breakfasts-lg3. Prep your breakfasts ahead of time.
In September, our theme for the #12tinychanges was to devote a few hours to meal prep each week. When we think of meal prep, we’re usually focused on getting dinner on the table, but guess what? You can prep for breakfast, too! Make yourself one huge batch of overnight oats, pumpkin pancakes, breakfast quinoa, or berry good oat bars and eat them every morning. Chop and peel all your fruits and veggies so they’re ready for smoothies or whip up a big batch of chia seed pudding. You get the idea, it’s about setting yourself up for breakfast success!

4. If you truly can’t eat breakfast, then have a mid-morning snack ready.
There are a few people out there who really feel sick if they eat first thing in the morning. Try starting with a really mild, simple breakfast (like sprouted toast). If that doesn’t work, make sure you have snacks ready to go for when you do get hungry so that you’ll have energy to get through the day.

If you’re already eating breakfast every day, up your game! Breakfast Criminals has been a major influence and has inspired me to take my breakfast to the next level. If you, too, are already nourishing yourself in the morning, but you want to do even better, give these a try:

1. Double-check that your go-to breakfast is serving you.
Many of us (myself included) are creatures of habit. If you’ve been eating the same breakfast for years, why not make sure that it’s right for you? Who knows – maybe you’d have more energy and focus if you started your day with a protein-rich vegetable frittata, baked avocado with eggs, or seeded almond flour bread. Experiment with different types of breakfasts and take note of how you feel for the rest of the morning. Changing your breakfast can change your day, plain & simple!

2. Make your breakfast more interesting (and nutritious!)
If you’ve found a few breakfasts that are easy to make—and help you feel great—experiment with your faves. There are so many delicious, healthy ingredients that you can sprinkle over and stir into your oatmeal, smoothies, parfaits and more! You can see my long list of favorite nutritional boosts here. Have I convinced you? Breakfast can (and should!) be easy, energy-giving, and delicious. Happy breakfast-ing!

One Healthy Breakdown: let’s make this year amazing, starting with our morning meal!

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.

Celebrating Nutrition Month in a BIG WAY!

March is National Nutrition Month and timing couldn’t be more perfect!

image(35)See here for why! Wahoo! Couldn’t wait another day to announce this news!

If you’re considering some nutritional support, I’m your girl! Reach out now because I’m happily offering an introductory rate until the end of April. Until then, we’re springing into spring serving up some serious healthy goodness to nibble on:

Here you have OHH’s top 10 nutrition tips to incorporate into your life because YOU deserve to enjoy the taste of eating right and flourish through food. Let’s live that high vibe life full of whole foods and no guilt! Speaking of whole foods, read all about the Whole30 program and why OHH is hopping on board too! No matter if you’re paleo or pale-no, it’s all about the whole foods, leans and greens, and listening to YOUR body.

So, there you have it, lots of yummy links and nutrition tips to crunch on! Now pay it forward. If any of your friends, family, or coworkers could use a little help developing a healthier, happier lifestyle, point them in my direction. Send them a link, suggest they sign up for OHH’s free e-magazine, or let them know to contact kiley@onehealthyhamptons.com for one-on-one support. Happy March, indeed!

One Healthy Breakdown: get your nutrition on all month long!

One Healthy Heath Coach

Meet Marc Mouhadeb; health coach, entrepeneur, and self-transformed athlete who looks forward to a cold beer on a hot Hamptons day. Great read, awesome advice, the real deal!

1. Tell us a little bit about yourself. How did ‘life as you know it’ come to be? (career, family, location, etc.) How/why did you start City Health Coach and what do you like best about it? What’s the overlap between your career and your value for health, fitness, and wellness?

Marc5I grew up in a Jewish-Lebanese household full of love and lots of Mideastern food. I was relatively active, but by no means was I healthy. I loved Shawarma, falafel, and stuffed grape leaves.

In my early 20’s, my dad was diagnosed with Type 2 Diabetes and all everyone ever said was that it was hereditary. I was scared shitless! Am I next? Is this written in my book of health? I did a whole bunch of research and came to realize that Type 2 Diabetes is not only preventable and treatable with proper nutrition, but it’s actually reversible! And so my journey began into the realm of health. I became a Certified Health Coach and delved into the teachings of Dr. Fuhrman and Dr. Neal Barnard who both advocate a plant-based, Nutritarian way of eating. Simply put, a Nutritarian diet bases food choices on maximizing the micronutrients per calorie (term coined by Dr. Fuhrman.)

Simultaneously, in 2011, my good friend invited me to join him on a training run before his first half-marathon. I repeatedly told him to play a real sport like basketball or football. After a month of him asking me, I finally obliged and decided to lace up my sneakers and go running…I couldn’t make it a mile. I was so embarrassed that I decided then that I needed to start running. Three years later, I’ve logged hundreds of miles, a few marathons, a 50 mile ultra-marathon, and a few triathlons.

See, I am one of you. Just a guy trying to make it in this hectic world. I grew up in Brooklyn and now live in NYC and love summer in the Hamptons. I read a book called The China Study, which I highly recommend, and decided to explore the plant-based way of eating. The combination of following a Nutritarian lifestyle and running has transformed my health and my life.

With my health and fitness now in check, I decided to share what I know with the world and help people overcome many issues including weight loss, cholesterol issues, and diabetes. I realized that giving people a diet rarely works. Telling them they are going to die if they eat that burger will also be ineffective as people need something tangible to grasp and small targets to reach.

And then it hit me: charge people obnoxious amounts of money (something tangible) and when they hit their goals and targets, they get it all back. The next time one of my clients reaches for a burger, it’s not death they are worried about, it will be losing $10,000. Mean, I know…but it works. And so City Health Coach was created and after two years, every single one of my clients got all of their money back. It’s a good thing I have a full-time job as well!

People always ask me how do I make a living when I give my clients all of their money back? It’s simple: I don’t. I do this because I love helping people transform their lives. I have a full-time job which pays the bills and gives me the luxury to do this.

2. What’s one thing you overcame and how?

The concept of running a 50 mile race seemed like the most daunting task in the world but I decided I needed to do it to take my mental and physical fitness to another level. It’s one thing to be physically fit for a marathon. It’s a whole other thing to be fit for double that.

Marc4Aside from the physical stress, running The Bison 50 was by far one of the most difficult challenges I’ve ever taken on, physically, but even more so, mentally. I was out there for about nine hours alone in corn and wheat fields. I’d worked really hard to get to that point. I trusted my coach and focused on the task at hand – mile after mile – trusting my body and trusting my mind. Obviously, I survived. You can read about my experience here.

3. What is your favorite recipe? workout? Favorite weekend activity? How did you get into running?

Favorite recipe: hummus and veggies in between two portobello mushroom caps – my version of a burger ☺
Favorite workout: sprints
Favorite weekend activity: love a delicious farm-to-table brunch

4. As a young man, business owner, member of both the NYC and Hamptons scene, how do you maintain balance in your life?

Balancing everything is actually extremely difficult, but I’ve come to realize that if I sleep well, I can undertake all of my tasks effectively. Between sleep and proper eating, my mind stays sharp and I can complete everything I need to do in a quick and efficient manner. If I don’t sleep well…boy oh boy…

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

My biggest tips are as follows:
• Sleep – sleep is vital to proper health and functionality. Without it, your body doesn’t recover, grow, replenish, or reboot.
• Eat – Eat for nutrient density. Instead of focusing on carbs, fat, and protein, focus on foods high in nutrients; veggies, greens, fruits, legumes, nuts, and seeds. Your busy life will get so much better when you eat efficiently. When you get rid of anything that is not nutritious in your home, you won’t be tempted to eat it. Sounds radical, I know, but it’s less radical than dealing with the ramifications of disease later on, right?

6. What food items do you always have available?

I love hummus! I eat it on a daily basis. And lots of fruits (mango and avocado are my top favorites), If I have hummus and fruit, I’m a happy man.

7. What is your favorite indulgence?

While this is certainly not in the health category, I love a cold beer on a summer day.

395025_10100166701705267_246147346_n8. How do you make health a priority in your home/life?

Health has become a huge priority in my life. I tell my clients all of the time that if health isn’t a priority, everything in your world may falter. You can only do what you want to do effectively if you are healthy. If you aren’t healthy, nothing else really matters. Health has to be a mindset, a total shift in perspective. Most people wait for a near-death experience to change. Don’t let that be you.

9. What is your FAVORITE thing about the Hamptons? Favorite place?

My favorite thing about the Hamptons is sunset drinks and my favorite place to enjoy them is Dockers.

One Healthy Breakdown: If you want to live life to its fullest, you need to be healthy. Focus on becoming a Nutritarian and you’ll live to see life in a much happier and positive way.

Flourishing Through Food with Tapp Francke

It was 12:29pm when Tapp Francke (local registered nutrition counselor and founder of TappsTips.com) and I realized that our one-hour session had run a little longer than planned…by 29 minutes to be exact. I have a feeling I’m not the only one who can’t get enough of Tapp’s wealth of knowledge on all things food.

me with breakfast shakeSkilled artist and photographer, Tapp Francke’s journey into nutrition counseling began while pregnant with baby #1. Her desire to contain baby innocence lead to a search for “pure” baby products. After examining countless labels, (at the health food store, mind you) Tapp concluded that there weren’t any “pure” baby foods on the market that met her standards. As a loving first-time mother, she wasn’t about to feed her perfectly healthy baby something she wouldn’t even eat herself. And so her journey began with making her own baby food. When her baby grew, so did her curiosity and she went back to school to learn how to empower herself, her family, and others to flourish through food. Now, Tapp balances life as a nutritionist, artist, mom of two, wife, and chef for her clients and family. While she wears many hats daily, talking to Tapp is surprisingly calming, soothing, and totally intriguing (hence those extra 29 minutes.)

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My convo with Tapp kicked off with normal bodily functions. First things first – I gave a run-down of a typical day in my diet. Though I was expecting critiques throughout, Tapp’s response was instead: “and how are you feeling?” Life’s everyday processes, as Tapp states, are the “basis of health.” If your body is running smoothly, you’re probably fueling it right. If not, you’re probably not.

How refreshingly simple is that? Tapp’s mission is to spread awareness, most of all, that we should not put up with life as we know it. Most people live day-to-day feeling mediocure, blah, tired, sick, bloated, moody, in pain, etc. Instead of putting up with it, we can find out why we feel less than perfect and change! Tapp’s mission is simply to help people feel their best day after day. If we learn to fuel and heal our body naturally, like Tapp and her family do, we too can flourish through food.

In order to do so, it takes some “digging,” a process Tapp associates with the job of a detective. Once Tapp gathers all of the facts from a client about their diet and bodily processes, together, they follow the clues, eliminate the mysteries, and pinpoint the ‘culprit.’ There’s no better way to identify our sensitivities than to rid them from our diet and reintroduce them with awareness of results. Case closed.

As much as I learned from Tapp about nutrition, (a LOT) the most valuable lesson was a simple, yet profound, reminder of self-awareness. Awareness of how foods make us feel, awareness that we can feel better, awareness of the power of food, the quality of the foods we choose, ingredients in our fuel, and how they affect us individually. Education is huge. Research is huge. But nothing beats awareness.

Chatting with Tapp also gave me a renewed perspective (aka awareness) on why I do what I do. Even in a world of fast food, disease, obesity, malnutrition, overmedication, contradiction, and a food & drug administration built on money, not health, Tapp remains confident and hopeful as the minority. Although we can’t change the system from the top down, we can create change from the ground up through word of mouth and spreading awareness, individual to individual. Not only is it the goal of One Healthy Hamptons to spread health throughout the Hamptons, motivate and connect people, but also to encourage YOU to create small windows of change. Creating change throughout small groups and communities is what adds up to larger transformations. Together, we’re pretty powerful, huh?! What can you do? Be self-aware and spread the word of health. Tell someone you know about One Healthy Hamptons, try out Tapp’s nutritious recipes, or better yet, chat with her yourself – just email Tapp@tappstips.com to set up a consultation. Trust me, you’ll learn…a LOT!

One Healthy Breakdown: Thanks, Tapp, for being an amazing Hamptons resource and reminding me of these simple super powers. And thank YOU. If you’re reading this, you most likely care too and you will be part of a healthier future.

SUPER SPRING CLEANSE

It’s happening: spring is in the air! It’s time to ditch those layers, say goodbye to the snow boots, and…get ready to spring into spring feeling SUPER, confident, healthy, and happy!

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Beach days (and bikinis) are right around the corner! Don’t worry, take a deep breath, and relax. OHH has you covered with this Super Spring Cleanse to help you SPRING into spring!

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This program includes all of the steps you’ll need to cleanse, including a 5 day meal plan full of seasonal recipes and whole foods. Focusing on fresh, in-season produce, manageable changes, convenience, and taste, you’re sure to love this plan. Let’s get out of hibernation and back on track in the healthiest, most affordable way possible! Just add to cart below for just $30 or email kiley@onehealthyhamptons.com for your instant download and get started!

young female having fun on flowery meadow

You’ll get the Super Spring Cleanse program (delicious recipes for every meal, a full grocery list, and pages of tips on mindful eating, exercise, and detoxing) within hours to start whenever YOU’RE ready. This five-day program is flexible, fun, fresh, and easy to incorporate into any type of lifestyle. One Healthy Hamptons’ Spring Cleanse plan costs just $30, so sign on now for the boost you need and bring on the sunshine!

One Healthy Breakdown: we’re springing into a healthy, happy spring!

Enjoy the Taste of Eating Right

Happy March! What a great month. We’re over the winter hump (better be) and counting down to the first day of spring. We’ll soon trade in our down jackets for spring coats and hot soups for cool smoothies. March also happens to be National Nutrition Month, a nationwide campaign initiated by the Academy of Nutrition and Dietetics to educate and celebrate eating right.

Woman Eating Fruit OutdoorsThis year’s theme is Enjoy the Taste of Eating Right. This could be my motto and I’ll tell you why. Yes, eating healthy is incredibly important, I practice and preach this daily. Food has superpowers, it can literally improve our health, energy, sleep, skin, hair, strength, mood, and so much more…all while preventing disease and feeling better, inside and out. Yes, nutrition is hugely important. But…

What’s the point of eating healthy if we don’t enjoy it? Life’s just too short. Not only do we eat to survive and fuel our bodies, but humans are programmed to eat largely for pleasure. Taste drives our food choices. We all crave certain foods, we all have our favorite restaurants, and we rotate our staple recipes. Pleasurable food is associated with celebration, memories, family, heritage, feelings, etc. We need food and we deserve to enjoy it. National Nutrition Month is all about combining taste and nutrition so that, as individuals and a nation, we’re eating better and enjoying it.

So, how do we do that? Through education, change, awareness, and balance. People ask me all of the time how do you always eat so healthy? I honestly don’t think twice about my lifestyle anymore, I actually crave fruits and vegetables. Seriously! I enjoy educating myself about nutrition, eating what I know is good for my body, stocking my kitchen with fresh, whole foods, cooking from scratch, listening to my body, feeding my cravings, experimenting in the kitchen, and even choosing broccoli over french fries and beans over burgers. Some people get it, others think I’m full of it.

I can understand why lots of people shake their heads because I didn’t always love eating healthy. Ten years ago, I probably wouldn’t have tried a green juice if you paid me. Now, I have one almost everyday and my body craves green juice. Why and how did this happen? Through education, change, awareness, and balance. With awareness of what we put in our mouth, how it makes us feel, and what food can do for our health, things will click. The Academy of Nutrition and Dietetics advocates for education, change, awareness, and balance because these things can make our society drastically healthier.

So, let’s celebrate! National Nutrition Month isn’t about going on a month-long diet, it’s about finding pleasure in eating healthy. Step one is education. In order to know what ‘eating healthy’ means, looks likes, and tastes like, it takes learning, learning facts about nutrition and learning to question what we’re told by the FDA daily. Contact a nutritionist or self-educate through research. There are endless resources right at our fingertips, for free! Check out eatright.org and please come back to One Healthy Hamptons for tips, recipes, and making food FUN.

A little change here and there is a really big reason to celebrate. Learn what’s in the foods that you’re eating. Trust the signals that your body is giving you. Eat when you’re hungry and stop when you’re full. Fuel your body and your mind with superfoods. Be aware of how you feel. Note what you ate when you feel energetic, happy, powerful, mobile, strong, and light. Note when you feel sluggish, deflated, unmotivated, depressed, jittery or unfulfilled. Try new things. Lessen salt and sugar. Use herbs, spices, and citrus for flavor. Trade processed foods for whole foods. There are a million changes you can make, start with one today and make March your month for healthier food choices. Your taste buds will adapt to crave healthier foods, you’ll feel fabulous heading into spring, and you’ll learn to celebrate the healthier you.

One Healthy Breakdown: Eat what you love. Love what you eat. Enjoy the Taste of Eating Right.

10 Best Beach Snacks for a Nutritious Life

I recently got to sit down with one of Keri Glassman’s Registered Dieticians, Lara. Lara is spending the summer in the Hamptons, working with clients to ensure that they have the tools to live a Nutritious Life all summer long. Summer doesn’t have to mean health taking a backseat to fun. We can enjoy summertime in the Hamptons to the fullest, with farmers market goodies, smart decisions, and active fun. Lara made us a list of 10 easy on-the-go beach snacks that are nutritious, delicious, and ready to pop into your beach bag for more time at the beach and less time prepping!

MP900405460Top 10 Easy Beach Snacks:

  • Skinny Pop Popcorn
  • SeaSnax Seaweed
  • Blue Diamond Almond 100 calorie packs
  • Barney Butter almond/peanut butter squeeze packs
  • Matts Munchies fruit snacks
  • Pearls Olives To Go
  • Tribe Hummus Snackers
  • Seapoint Farms Edamame
  • Larabars
  • Finn Crisps crispbread

One Healthy Breakdown: bring healthy options so that your beach day doesn’t demolish your Nutritious Life!