HAPPY SPRING!

Happy first day of SPRING! Today kicks off the BEST spring EVER!springSpring into spring for just $25 TODAY ONLY! Celebrate SPRING by celebrating YOU! Celebrate your body, health, and happiness! We’re celebrating by offering YOU our Super Spring Cleanse for pennies! This five-day, clean eating plan is loaded with whole foods, satisfying recipes, tips, suggestions, and support, regardless if you’re in the Hamptons or not, it’s what you need to spring into spring right! With a focus on fresh, in-season produce, ease, convenience, and taste, this program is fit for any lifestyle. Just sign up between now and 11:59pm TONIGHT to take advantage! Rid yourself of winter bloat and flourish through real, fresh food for only $25! Email kiley@onehealthyhamptons.com to sign up TODAY and claim your spring body!

One Healthy Breakdown: Never put a price on your health, unless it’s a deal like this!

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!

springcleanse

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!

Homemade Nut Butter

Homemade nut butter. Why didn’t I do this sooner?! Ever since I hopped on the almond butter train, I’ve been shocked by the price (over $20!) of organic, almond butter! When you go through the good stuff as fast as I do, that’s quite an investment. So, I started to wonder if I could ever be one of those really cool people who make their OWN nut butter. From scratch. At home. I did a little research on best practice and gave it a whirl. Literally. It worked like a charm. So, I kept it up and now I rarely buy jars at the store anymore. There are so many fun combinations of nut butter to try!

almondbutterHere’s how: Use about 1 cup of nuts for about 1 jar of nut butter and a strong blender or Vitamix. Just blend away. Check every so often to spoon mixture from sides (if it all builds up on the side, the blade will start to burn out.) It takes about 10 minutes for the oils to come out and take the mixture from powder to smooth and silky buttah. Watch my very own almond butter video here and enjoy!

You can make nut butter out of:

    • Almonds
    • Cashews
    • Walnuts
    • Peanuts
    • Sunflower seeds (and most other seeds!)
    • Hazelnuts
    • Macadamia nuts
    • Pecans
    • A whole lot more!

Feel free to mix and match. If you love the taste of roasted nuts, just roast your nuts before blending. Lastly, if you like your nut butter crunchy like me, add in some nuts at the end for one last ‘blend.’

Try some add-ins to really get creative:

Sea salt
Dark chocolate chips
Unsweetened coconut
Banana (keep refrigerated after)
Cacoa powder
Carob chips
Cinnamon
Honey
Maple syrup
Sea salt
Vanilla extract
Pretzels
Pumpkin puree
Cranberries
Raisins
Goji Berries

One Healthy Breakdown: you’re nuts if you don’t try this at home!

Apple Cider Vinegar is a MUST

Apple cider vinegar has super powers. Seriously, this stuff works wonders promoting bone health, clearer skin, stronger hair, better digestion, more energy, balanced pH levels, sinus health, weight management, whiter teeth, heartburn, and finally, catching flies! Yup, you read right. Apple cider vinegar is a MUST have!

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All of these amazing health benefits can be attained by simply drinking this stuff! Not a lot, just a little goes a long way. Go with raw and organic for maximum results. While some take a tablespoon or a shot of apple cider vin daily or twice daily, I prefer to add a bit to water with lemon juice for a morning and nightly cleanser (warm water even doubles for a bedtime “tea.”) At first taste, you may not be hooked, but the benefits are countless and that sour taste will grow on ya. Feel free to add a drop of honey or stevia if need be to get it down, but eventually, you won’t mind the taste (trust me!)

Apple cider vin does wonders for the whole body. You’ll wake up feeling fresher because this stuff aids the body in its natural processes: from digestion to germ-fighting. Whether you have a sensitive stomach or not, apple cider vin will work magic, from lowering glucose levels (super powerful for diabetics) to preventing heartburn. Use apple cider vin in salad dressing or other recipes calling for vinegar. Not only will you notice physical effects, apple cider vin promotes alkalinity over time, which prevents cancer from forming. Yay for alkalinity!

You can also use apple cider vinegar as shampoo, facial cleanser, household cleaner, sunburn relief, teeth whitener, deodorant, and the anti-fruit fly savior! Just use as is on hair and skin. You can even add a little to your bath or dip your feet in to detox the skin for an at-home pedicure. Use an old spray bottle for a natural household cleaner. Finally, apple cider vin saved my kitchen from a recent fruit fly attack, long after the fruit was gone. To catch those little buggers, add a little bit of dish soap to a shallow bowl or plate of apple cider vin and add water so the mixture bubbles. Cover with saran wrap and poke holes with a fork. Hours later, you’ll have floating fruit flies and less flying around your kitchen! (A huge thank you to those who suggested this solution during my recent fruit fly freakout!)

One Healthy Breakdown: Bet you’re heading to the grocery store if you don’t already have this stuff around, apple cider vin is a MUST.

As Local as Local Gets

photo 1Another great (and delicious) community event under my belt thanks to Slow Food East End. I’ve come to the conclusion that summer actually may not be the busy season around here. No, I don’t mean crowded, I mean productive, educational, and valuable. Summer has wrapped up and we’re getting back into our routines. For Hamptons locals, the ‘off-season’ caters to so many opportunities to get more involved in the community, meet new people, take on new goals, help a cause, or educate yourself and others. Personally, I’m making it a goal to take advantage of these possibilities. One of the ways I’m doing so is to educate myself and become more involved in local causes related to health and wellness. That started with a potluck dinner at the Shelter Island Historical Society with Slow Food East End.

Slow Food is a National nonprofit board with the mission of promoting “clean, fair food for all.” Slow Food’s East End chapter works to educate, advocate, and promote access to clean, fair, food for all. In few words, this means healthy, local, and accessible food. I am definitely behind this movement for food that is both good quality and affordable. While we’ve made a lot of progress already, we have a LONG way to go. Unfortunately, the best quality, non-GMO food is also expensive. While it’s an investment in health, let’s be honest, it’s expensive. In order for more people to eat healthier, it’s got to be more affordable and accessible. Slow Food, in addition to lots of other organizations nationwide, fight to recognize the discrepancy between health and accessibility. (As an MSW, I could talk for hours about this topic! But, lucky for you, I won’t!)

It is something I’m passionate about, though. Especially within this amazing community. It’s a good mission and I like it. My point, however, is actually much more broad than this one organization. The point is to get out there and get involved. Get local. Explore the real goings on in your community, wherever your passion or mission may lie. This is really what One Healthy Hamptons stands for; activating, both individually and together, a healthier, happier lifestyle.

Health and wellness are applicable on so many levels, not just in your kitchen. There’s a whole world out there, right in this community. Think outside of just your own body, your mind, and your family’s quality of life. Wellness extends throughout neighborhoods, communities, and cities. Take a step in the right direction, explore this world. Figure out what makes your community unique. That’s as local as local gets. Get involved, read, learn, teach, grow, cook, share. Get involved, however you can, however you want. And enjoy it.

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One Healthy Breakdown: What will you do to expand your local world of wellness?

JNL Fusion Fun and Giveaway!

On Saturday, I got to attend a unique summer fitness event – a workout by fitness model Jennifer Nicole Lee on Jill Zarin’s (The Real Housewives of New York) pool deck at her home. JNL Fusion is Jennifer’s workout method – quick circuit intervals to get the heart pumping and the muscles working.

photo 2We jumped, crunched, curled, squat, and sweat – a lot! This private event was hot, fast-paced, and super fun – all made possible by Jennifer Nicole Lee, Jill Zarin, my friends at Evolution Fitness, The Gym Source, Celebrity Vet Dr. Cindy Bressler, and Blue1 Lifestyle Boutique. Jennifer’s motto (which I am TOTALLY behind: strong is the new skinny.) Hell yeah, it is!

photo 1Not a bad view at Camp Zarin, huh?! And now to the good stuff – a giveaway for YOU! I’m giving away Jennifer Nicole Lee’s Fitness Model Diet book and a free pass to JNL Fusion’s annual world conference this January in Miami Beach! If you have any interest in fitness modeling (or just looking like one!) definitely enter today, it’s going fast! This book includes all of Jennifer’s secrets, tips, workouts, recipes, and real advice on getting in fitness-model shape!

All you have to do to enter is: 1. follow me on Twitter, (@hamptonskiley) 2. subscribe to One Healthy Hamptons’ free weekly e-magazine here, or, 3. like us on Facebook! If you already do all of these, you rock my world and you can just shoot me an email kiley@onehealthyhamptons.com with subject “JNL” to be entered as well! I’ll pick a winner on Wednesday, August 14th at 9am, so enter fast!!!

photo 3One Healthy Breakdown: sweatin’ it out with Jill and Jennifer – not a bad way to start the day! STRONG is the new skinny, baby!

 

Mustard is a Must

Today is not just another Saturday. Nope. Today is National Mustard Day, and that, my friends calls for a celebration. Happy National Mustard Day!

organic yellow mustard

Seriously, though, mustard is one of the only condiments that packs as many health benefits as it does taste. If you want to get healthier, substitute mustard for mayo from today on. Here’s why:

Mustard adds flavor, phytonutrients, antioxidants, and omega-3’s. It’s made from combining ground mustard seeds with water, vinegar, and spices – three good for you things. The mustard plant is a cruciferous vegetable, in the same family as cabbage, broccoli, and brussel sprouts. Health benefits of the mustard seed include preventing cellular damage, which, in turn, prevents cancer growth, increasing healthy brain tissue, reducing the risk of heart disease, lowering blood pressure, and even reducing the severity of asthma and migraines.

Mustard can be used as a condiment, ingredient in a sauce, salad dressing, marinade, and more. Just remember to read the label and choose natural mustard without added sugar, sodium, or other unnecessary junk. Here are three simple and delicious mustard recipes:

1. The easiest dip ever: combine equal parts non-fat plain Greek yogurt with your favorite type of mustard. Add spices of choice. Skip other heavy dressings and use this as a thick, tasty salad dressing or dip for crudite! This couldn’t be easier to make and it adds some protein too – double good!

2. Light dressing: combine one part Dijon mustard with equal parts olive oil and whisk the two. Add one part red wine vinegar, a pinch of garlic powder, and a squeeze of fresh lemon juice and continue to whisk. Once mixed, use as salad dressing or a light sauce for steamed vegetables. This makes a great dip for steamed artichokes too!

3. Mustard marinade: mix equal parts Dijon mustard, fresh lemon juice, and honey. Add salt, pepper, and favorite herbs. Marinate chicken, fish, meat, or veggies for at least an hour and cook to your liking.

One Healthy Breakdown: mustard rocks, it’s a must condiment!

Roastin’ up Veggies

photo 4Roasting veggies is often on my Sunday or Monday agenda. It’s a great way to have veggies ready for the week and makes dinners a breeze. I mix it up and use whatever I have; broccoli, zucchini, squash, mushrooms, asparagus, potatoes, eggplant, kale, brussel sprouts, onions, cauliflower, tomatoes, onions, cabbage, carrots, beets, peppers, garlic…anything goes when roastin’ up veggies.

Put ’em all together, or separate, (your call) on a cookie sheet lined with parchment paper. Add your favorite herbs and spices and spritz with your choice of oil, vinegar, lemon juice, etc.

photo 1My go-to’s:

1. Drizzle with olive or coconut oil, fresh lemon juice, and a little vinegar (apple cider or balsamic) add garlic, (minced, whole cloves, or garlic powder) pepper, and a light sprinkle of sea salt. I like to use this combo when roasting any green veggie, summer squash, broccoli slaw, etc.

2. Drizzle with olive oil and sprinkle with rosemary, oregano, basil, and a little sea salt and pepper. I use this for eggplant, squash, tomatoes, etc.

Cook at 400 degrees for about 15-45 minutes depending on the vegetable, check to see when veggies start to brown and broil for a few minutes at the end if you like ’em crispy. Use veggies as a side, a main dish with protein or a grain, make a veggie salad, or keep on hand for healthy munchies throughout the day. It’s limitless. It’s simple. It’s easy, healthy, and yummy.

One Healthy Breakdown: roastin’ up lots of veggies will ensure you’re stocked up, which makes choosing veggies over french fries an easy YES!

Breakfast Quinoa

Quinoa is a trendy (and yummy) little grain seed with all nine essential amino acids, making it a complete protein. Quinoa is gluten-free, cholesterol-free, full of antioxidants, and is almost always organic. Hows that for a healthy breakfast? This breakfast quinoa is just as delicious as it is healthy (and, its really healthy.) Breakfast quinoa has some serious staying power to fuel you through your entire morning. If you’ve overdone it on the oats, switch it to quinoa!

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Ingredients: (makes 4-5 servings – refrigerate extras for the whole week!)

  • 1 cup quinoa (best to pre-rinse)
  • 1/2 cup water
  • 1/4 cup almond milk (or milk of choice)
  • 1 teaspoon vanilla extract
  • 1  teaspoon chia seeds
  • 1 teaspoon cinnamon
  • 1 tablespoon pure maple syrup or honey
  • Optional: berries, banana slices, raisins, nuts, nut butter, carob chips, etc.

Boil about 2/3 cup water. Add quinoa, almond milk, vanilla, cinnamon, and chi seeds and reduce to a simmer. Cook about 10 minutes, until the quinoa has absorbed the water and fluffed up. Turn heat off and add maple syrup and your add-ins of choice. Enjoy your superfoods!

One Healthy Breakdown: this breakfast is so sweet, you won’t even know it’s healthy.

Bring on The Spaghetti!

“Everything you see I owe to spaghetti” ~ Sophia Loren

Bowl of Tomatoes on Tricolored Pasta

One thing we may miss about clean eating is a good ‘ol plate of spaghetti. Good news! Just like any other meal, there are nutritious and delicious alternatives to this classic comfort food! Try these upgrades and feel good knowing that these pasta dishes are just as good for the body as they are for the soul! First, just sub half of your normal pasta, you will learn to love it!

  • zucchini (make ribbon-like noodles with a julienne peeler or knife – just be careful!)
  • spaghetti squash
  • shiratake noodles
  • Miracle noodles
  • broccoli slaw
  • cabbage/cabbage slaw
  • whole wheat pasta
  • eggplant slices (great sub in lasagna!)
  • black bean noodles
  • rice noodles
  • quinoa pasta
  • spelt pasta
  • soba noodles
  • udon noodles

Throw in your favorite veggies to add fiber and volume! And the sauce? TOMATOES!!! Yes, just tomatoes and spices! (Who woulda thought that tomatoes make up tomato sauce?!) Just cook tomatoes in a pot with a teaspoon of olive oil, oregano, basil, garlic, and a pinch of salt and pepper! And if you’re really feeling brave, try nutritional yeast instead of cheese, it’s tasty and packed with nutrients! Voilà!

One Healthy Breakdown: Just like anything, pasta can be super healthy! Buon appetito!