2016 Fab Fall Cleanse

The seasons are changing and it’s time to turn over a new leaf with One Healthy Hamptons’ new and improved FAB fall cleanse! Commit today to this five-day real-food plan and get ready to welcome the crisp fall season with open arms and tons of energy, confidence, and deliciousness!

leaf7Let’s get back to the basics with whole foods, tasty seasonal recipes, and life-changing wellness tips! This plan provides a guide for a five-day clean eating program to fuel your body with super foods, flush toxins, kick-start healthier habits, and restore energy. It’s not a quick fix, a diet, or a juice fast. With over 20 simple recipes, Kiley, founder of OHH and Nutritionist, created this program with your well-being and busy lifestyle in mind.

Within days of starting the plan, you’ll feel better, lighter, more energized, inspired, balanced, and ready to embrace fall! Best of all, you’ll pay a fraction of the cost of a juice cleanse, one that often results in exhaustion, irritability, slowed metabolism,  interrupted routine, and ironically, post-cleanse weight gain. Skip the sipping and choose real, fresh, delicious seasonal foods!

Teenagers Jumping

Simply email kiley@onehealthyhamptons.com with subject “cleanse” for sign-up instructions. The program cost just $35 ($30 for subscribers!) and will be sent via email immediately. You’ll receive practical nutrition and wellness advice, a full grocery list, and countless recipes for breakfast, lunch, dinner, snacks, smoothies, and drinks. The structure is simple, flexible, and easy to follow, regardless of your busy lifestyle. Hop on board and feel fab in just days!

MP900227717Once you have purchased the OHH Fabulous Fall Cleanse, you own it and are free to use it at your own convenience, anytime you’d like. As summer winds down and our schedules ramp up, it’s more crucial than ever to put yourself and your health first. This is step one to doing just that.

One Healthy Breakdown: Refresh, renew, and cleanse away the old. Welcome the new!

February’s Tiny Change: Eat More Plants

*This post is part of Kale and Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one small, super doable change-over a year it really adds up! Read about all changes here and share your progress on Instagram with the hashtag #12tinychanges!

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You’ve probably heard about the health benefits associated with eating a plant-based diet, like reducing your risk of heart disease, lowering your blood pressure, and adding years to your life. Food experts, nutritionists, and dietitians may disagree about the right diet, but amidst these debates, they have always been able to agree on at least one thing: MORE PLANTS = GOOD.

This month’s tiny change is just that – tiny. No need to cut foods out, restrict, or diet. Simply add more plant-based foods and recipes to your cooking repertoire. If you’re already eating a largely plant-based diet, wonderful! Try something new and interesting like DIY nut milk. If you’ve yet to dip your toe into plant-based cooking, start easy with something like chia seed pudding.

You don’t have to eat less or cut out anything. Just add more vibrant colors, nutrients, and variety to your meals. If a few of those delectable plant-based dishes happen to replace the less-than-healthy ones in your repertoire, that’s just a bonus! So what constitutes “plant-based,” exactly? Great question! Fruits, vegetables, legumes, grains, nuts and seeds, and oils are all fair game – all things that originally stem from plants (pun intended!)

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Here are five ways you can make this tiny change easy and awesome!

1. Incorporate these plant-based foods into the way you already eat

The best thing about plant-based foods? You can fold them into absolutely any eating style – they’re totally inclusive! Eating Paleo? Vegetarian? Gluten-free? Locavore or seasonal eater? Great, simply add more plants to your daily routine!

2. View this as an opportunity to experiment with new recipes + types of food
Consider this a little nudge to explore new recipes or make reservations at a new restaurant. Asian, Indian, and Ethiopian cuisines include lots of plant-based dishes, many featuring interesting spices and flavor combinations. Give them all a try!

Instead of trying to plant-i-fy existing dishes, why not try something totally different? We’re much more likely to enjoy a recipe (and make it again) if we eat it with an open mind…rather than thinking “this was much better when I made it with a whole stick of butter…” This tiny change gives you the perfect excuse to push yourself toward easy experimentation and more adventurous eating.

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3. Know that this isn’t just about smoothies and salads
Gotta love a good green smoothie, but there are tons of luscious, decadent plant-based foods out there. In fact, if you want to try just one new plant-based recipe a week this month, how about some delicious oatmeal, hummuscookies, PB & J, sweet chocolate avocado mousse, and even ice cream?! Plant dishes can be sweet, savory, warm, chilled, and satisfy just about any craving!

4. Swap in one plant-based dish for one meat or dairy dish

Rather than overhauling your entire meal, try just swapping one dish. Munch on a batch of homemade veggie burgers and sweet potato fries for your Friday night Netflix marathon or warm up with butternut squash soup for meatless Monday. Whip up a balanced meal, use DIY nut milk in your smoothie or make guacamole instead of french onion dip. Just one tiny swap at a time; you’ll be amazed how easy it is to eat more plants!

5. Choose plant-based dishes when you’re eating out or grocery shopping

Now, you know I’m a huge advocate of DIY-ing, but most of us are short on time and long on obligations. Who among us hasn’t picked up dinner on the way home from a hectic day?

Remember, there are a surprising number of plant-based options at your local grocery store, and maybe even your favorite restaurant. Grab a tub of guac, baba ganoush, hummus or even black bean dip. Check out the salad bar for freshly prepared veggies, grains, and plant-based proteins to add to a bed of greens.

When you’re eating out, soups, salads, and vegetarian entrees are often plant-based, (and delicious) so give it a try. To help kickoff this tiny change, you could win amazing prizes and tools to fill up your plate with as many colors and nutrients as possible. You’ll be amazed by how simple it is to eat more plants. And the best part? This easy, delicious tiny change can set you on the road to a healthier heart, longer life, and happier body!

One Healthy Breakdown: Crack open you cookbooks and get ready to veg out!

Beet & Basil Hummus

In the spirit of DIY’ing, we’re making a simple favorite: hummus. This colorful version is not only bright and beautiful, it’s also full of flavor, healthy goodness, and only real foods (bye bye, chemicals.) Hummus is a well-rounded staple to enjoy often for it’s plant-based protein, carbs, and fat, but this one adds beets and basil for some serious vitamins and minerals (ie: magnesium, iron, potassium, folate, flavonoids, vitamins B & K, and more.) BEET THAT!

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Ingredients: (makes one large bowl or ~5 single servings)

  • 2 medium-sized red beets (cooked to soften, I boiled mine for 20 minutes)
  • 1 handful fresh basil leaves
  • 1 cup chickpeas or white beans (I used canned organic, washed)
  • 1/3 lemon (skin and all)
  • 1 clove garlic
  • 1.5 tablespoons pine nuts (or pistachios or cashews)
  • 1 tablespoon olive oil
  • dash of sea salt and pepper

Just blend all ingredients in Vitamix/high-powered blender or food processor until smooth. Serve with crudite and/or whole-grain crackers or chips for the perfect healthy appetizer. Also add to your salads/meals for a colorful boost of healthy flavor!

One Healthy Breakdown: if hummus and pesto had a baby, it would be this recipe 🙂

Why We Should Cleanse for Fall

Fact: fall is the optimal time to cleanse. Just like the trees outside, we turn over new leaves during the autumn season. Our routines change, our priorities change, and our eating habits also change to support optimal health. Although our schedules get busy, it’s important to take some time to rest and rejuvenate our bodies during this time of natural transition.

Tree_in_autumn,_Gran_SassoWhy cleanse now? Great question! Cleansing in toxins and treats we’ve accumulated all summer long (rosé, ice cream, s’mores, anyone?!) and prepare ourselves for winter. Simply cleaning out the old and making space for the new. Cleansing will kickstart the digestive system, reboot the organs, and strengthen the immune system to ward off illness this winter. Cleansing with in-season foods makes up for lacking nutrients. For example, less sunlight means less vitamin D. Therefor, we’ve got to get our D through food instead of sunshine. When you hear people say ‘food is thy medicine,’ it’s because eating clean, nutritious foods can actually prevent sickness. No joke.

So, how should we cleanse? Recent nutrition research opts for whole food cleanses over fasting or juicing. Thats good news! We can avoid sipping our meals, depriving our bodies, and listening to our stomach growling while experiencing major FOMO on life. The best cleanses includes an abundance of real foods, seasonal recipes, and self-care.

It’s no coincidence that fall makes us crave pumpkin, cinnamon, and other warming comfort foods. It’s prime time for these eats, which means that they’re higher in nutrients and lower in price! Herbs and spices actually have the power to raise our body temperature from the inside out. So, get shopping fall’s favorite foods and email kiley@onehealthyhamptons.com to get your five day Fab Fall Cleanse e-program today to give yourself the gift of health this season!

FullSizeRender(39)One Healthy Breakdown: Less sniffles and a warmer winter? Yes, please.

One Pan Wonder

Last night, dinner came together quickly, received a big stamp of approval, and involved an easy clean-up thanks to one pan and a few local ingredients. This one pan wonder will quickly become a staple, packed with flavor and ready to eat in a flash. I used fluke, but feel free to experiment with other fish, chicken, beef, or even tempeh. The possibilities are endless!

IMG_2492Here’s how it’s done: (serves 2)

In a large pan, sauté diced garlic (3-6 cloves) in olive oil. Add scallions (use the whole leaf, both green and white parts, discarding the very tops and bottoms) and continue to sauté for another minute before adding chopped zucchini. When garlic and scallions start to brown, add fish, another drizzle of olive oil, juice of half a lemon, salt and pepper. Once cooked thru, remove, plate, and enjoy. Note that chicken, beef, and thicker cut fish will take longer to cook, so add them to pan at the beginning instead of waiting for the garlic to brown. For a heartier meal, mix with brown rice for a stir fry or whole grain pasta. Voilà, it doesn’t get much easier (or healthier) than that!

One Healthy Breakdown: now that’s what I call fast food!

Summer Snacks

Summer, summer, summertime. Time to sit back and unwind…

The summer season’s finally here and it’s time to snack accordingly! Between beach days and barbecues, summer calls for smart snackin’. That means quick, easy, and bikini-friendly!image(45)Summer Snacks:

One Healthy Breakdown: wishing you a delicious summer!

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…

Feeling Fresh & Clean Ending 2014

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

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

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

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

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

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

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

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

Carrot Cake Recipe Roundup

MP900049619Mmmmmmmmm, is there anything tastier than a big bite of carrot cake? That sweet and sour combination that basically melts in your mouth? Carrot cake isn’t something we see often, but it’s definitely something to be savored. (pause – if you haven’t yet tried it, drop everything, go directly to The Palm and order the carrot cake and nothing but the carrot cake. You can workout double tomorrow, it’s worth it. Trust me.) Alright, now that we got that out of the way, let’s talk healthy carrot cake that doesn’t mandate a double workout. So, here I bring you the carrot cake recipe roundup. Get your shredder ready, folks, it’s going to be a good Easter.

1. Carrot Cake Muffin Cupcakes: they’re healthy enough for breakfast!

Bran Muffin

Preheat oven to 350. Lightly coat 12 muffin tray with coconut oil.

Mix the following dry ingredients:

  • 2 cups shredded carrots
  • 3/4 cup coconut flour (or flour of choice, can also sub for vanilla protein powder)
  • 1/4 cup shredded (unsweetened) coconut and/or raisins
  • 1 tablespoon coconut oil
  • 1 tablespoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1 tablespoon stevia/sugar/sweetener
  • 1/2 teaspoon baking soda
  • 3 tablespoons chopped toasted walnuts

In separate bowl, combine:

  • 3 eggs (or vegan substitute)
  • 1/4 cup almond milk
  • 1/3 cup Greek yogurt, coconut (non-dairy) yogurt, or applesauce
  • 1/4 cup pure maple syrup
  • 1 tablespoon vanilla extract

Blend all ingredients, combining slowly, until mixture is consistent. Pour into cupcake/muffin holders until about 2/3 full. Bake for 15-20 minutes until solid, but moist. Let cool. Delicious and nutritious enough to be eaten plain, but of course what’s carrot cake without that deliciously rich, tangy frosting?! For the frosting, combine 1 cup plain Greek (coconut, or yogurt of choice) with 1-2 teaspoons maple syrup and a few drops of vanilla extract. Top “muffins” with oats or “cupcakes” with frosting and more nuts or shredded coconut for an extra treat. Devour accordingly!

2. Carrot Cake Pancake for One: The perfect spring breakfast!

photo(167)In a bowl, mix:

  • 1 tablespoon toasted pecans or walnuts
  • 1 large carrot (grated/shredded)
  • 1 teaspoon cinnamon
  • sprinkle of pumpkin pie spice
  • dash of nutmeg
  • 1 tablespoon unsweetened shredded coconut.
  • 1 egg
  • 1 teaspoon vanilla extract
  • Splash of almond milk
  • 1 teaspoon ground flaxseed
  • 1 teaspoon plain Greek or coconut yogurt (or sub with 1/2 mashed banana or 1/3 cup applesauce)
  • 1 teaspoon maple syrup (or sweetener of choice)

Mix well. Grease pan with coconut oil. Pour whole or half of mixture into pan. While waiting to flip, in separate bowl, combine 2 tablespoons plain yogurt of choice with 1 teaspoon maple syrup and dash of cinnamon. Make two smaller pancakes and spread frosting between pancakes as shown or dallop on top of one larger cake. Whatever your heart desires. Pancake should be crispy on the outside, moist on the inside, just the way we like it.

3. Delicously Orange Spring Smoothie:

In blender, combine:

  • 1 large handful romaine lettuce
  • 2 large carrots or 8 baby carrots
  • 1 small piece tumeric (superfood!)
  • 1  frozen banana
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • 2 teaspoons honey, maple syrup, or 1 teaspoon stevia
  • 1 cup almond milk

One Healthy Breakdown: Tis the season! The carrot season. Live it up.

“We Go Together Like” Tempeh & Coconut Oil

photo 1(3)I love tempeh. I love the taste, unique texture, and not to mention, nutritional content. Tempeh is made from soybeans; it’s high in protein and essential phytonutrients. Like tofu, tempeh takes on the flavor of other ingredients, spices, oils, etc., so it’s very versatile.

Tempeh is good stuff, but tempeh sauteed in coconut oil is a whole other level. I make this at least once a week, if not more, and it never gets old. Best of all, this recipe couldn’t be easier…in fact, it doesn’t even need a recipe at all. You can buy tempeh at any health food store (and most grocery stores) and it’s precooked, so you’re just crisping it up for pleasure. Just put a tablespoon or so of coconut oil in pan to heat and add bite-sized pieces of tempeh and your favorite vegetables (broccoli, zucchini, eggplant, any leafy green, cabbage, mushrooms, green beans, bean sprouts, just to name a few of the endless possibilities) Once tempeh turns a golden brown, it’s crispy and delicious enough to eat. This meal takes all of about six minutes to prepare and did I mention it tastes ah-mazing?! And you can make it as simple or complicated as you want. I usually just do tempeh and broccoli, but here’s a recent stir-fry I made with tempeh, coconut oil, peppers, onions, bean sprouts, and liquid aminos (soy sauce alternative.) All gone.

photo 2(10)One Healthy Hamptons: seriously, this one’s tempeh-tastic.