Vegan “Lick the Bowl” Cupcakes

When Jackie McKay of McKay Kitchens mentioned this “to die for” cupcake/muffin creation, I knew they HAD to be shared on OHH! What’s not to love with an indulgent-tasting chocolate cupcake healthy enough to eat for breakfast?! This one’s packed with superfoods and super taste!

Jackie warns us that this vegan creation is very moist and healthy and taste like chocolate! We’ve confirmed that it’s absolutely acceptable to lick the bowl clean – enjoy!

10487382_10154373037745227_818886423355100688_nWet Ingredients:

  • 1 1/2 cup chopped boiled beets
  • 1/2 cup local maple syrup
  • 1/2 cup finely chopped kale or spinach
  • 1 teaspoon lemon juice
  • 1 tablespoon chia seeds
  • 1/2 cup warm water
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons coconut oil

Dry Ingredients:

  • 1 cup almond flour
  • 3/4 cup ground flax seeds
  • 1 cup coconut palm sugar
  • 1/4 cup raw cocoa
  • 1/4 teaspoon sea salt

Blend all wet ingredient in blender, adding warm water last and slowly, observing texture. Look for a purée to form. Fold together and pour into muffin or mini cupcake trays. Bake on 350 degrees for 45 minutes to an hour, depending on size of tray. Check center with a fork to make sure they’re cooked through. When cooked, turn oven off and let dehydrate for another hour.

One Healthy Breakdown: From one healthy foodie to another, keep up the good work!

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.

The Art of Managing Stress

If you’re totally relaxed and at peace every second of every day, ignore this post. If you ever feel  stressed and overwhelmed, keep reading. The Wellness Institute at the Southampton Hospital offers a weekly stress management class to discuss and aid the art of relaxation. While stress is a natural reaction, part of our humanity, it can have a negative effect on us both physically and emotionally. Our sense of reasoning is not clear when we’re stressed, we’re not able to put things in perspective, and we often feel physically drained or even experience stress-induced illness. Nowadays, we rarely take the time to rest and rejuvenate. There’s always something to do, 24/7. Some of their suggested relaxation strategies include:

Man Meditating on a Rock at the Beach

  • Remember that it is not the goal to rid your life of stress, its learning how to manage stress that is important.
  • The more positive your outlook, the better you will manage stress. Learn to re-frame your stress by thinking about the big picture and prioritizing.
  • Living in the present moment is half the battle. If you’re living in the here and now, you can’t stress out about something next week.
  • Although we no longer celebrate a universal day of rest every Sunday, pick a time and make up for it. Since the world never stops, the hustle and bustle never shuts down, and time does not stand still, we have to create and prioritize the time to rejuvenate. Choose a time each week that is family time or alone time. Put aside all of the latest technology and chill.
  • Learn how to say NO sometimes! It will help you to avoid lots of unnecessary stress.
  • Utilize all five senses (visualization, scents like candles or oils, touch like massage, taste your favorite foods, listen to calming sounds, music, or silence.)
  • LAUGHTER is the best stress buster. Laugh, a lot.
  • Relaxation techniques should be practiced daily in order to master the strategies for when they’re most needed. Just like a muscle, our stress-management skills need to be worked to stay in shape.

One Healthy Breakdown: Destress and decompress for your wellness!

High Vibe Food, High Vibe Life

Kiley’s Intro: I was first introduced to the concept of raising our vibrational frequency and eating a high vibrational diet at Dream Body & Mind Re:TREAT. I am so incredibly intrigued by this realization that I just have to share. Energy – it’s everywhere. And we can control it. You know when a song you love is blasting and you feel so much energy building in and around you that you can’t help from start to dance? Or, when you’re talking to someone about something you’re passionate about and you suddenly feel happier, taller, prouder, and more energetic than you did just moments before? Turns out that the things we think, the words we say, foods we eat, sounds we hear, and everything we interact with, affects our own energy, which in turn, affects our mood and lots more. Energy is “contagious.” Everything in life has a vibrational frequency and One Healthy Hamptons aims to raise that frequency higher. And higher. We have that in common with Not Your Sugar Mamas...that and a deep love for chocolate. Kyleen Keenan & Bennett Coffey, Co-Founders of Not Your Sugar Mamas, explains this concept of connecting to our highest vibration better than I ever could, so read on!

Connecting to our highest vibration is one of the most important things we can do at this point in time. Think about it like this: everything is energy, every little thing contains some amount of energy within it, some things more than others. From a chair to a person, there is energy in each thing.

In regards to people, there are some people who are vibrating on a higher frequency than others. Maybe you’ve felt this but haven’t been able to really put it into words. You hang out with someone and you feel high and excited after you leave them. Another person may make you feel strange or down after you leave them. People who aren’t making the effort to connect to their higher vibration can energetically bring us down. Those who are, on the other hand, can bring us UP!

In regards to food, some food contains a higher vibration or more “life force” than other foods. Take kale for example. Kale is fresh out of the earth, it is a leafy green and it grows up and out, which gives us the same energetic feeling when we consume it. We feel lighter when we eat kale…as opposed to a Snickers bar.

photo(99)A Snickers bar has taken natural ingredients like chocolate, dairy, nuts, etc. and processed them so much that there is very little – to no – energy left in that food. In fact, nutritionally, a Snicker’s bar is hardly a food at all. After we eat a Snickers bar, we feel sluggish and tired, not energized and alive. We are brought down by the lack of energy in a processed candy bar and other processed foods. Not Your Sugar Mamas’ mission is to put really high quality chocolate, infused with good vibes, on the shelves and accessible to anyone. We believe that the energy from the food infused with good vibes will actually transfer into the person eating it, and help, even if in a really small way, to raise the vibration of that person.

Chocolate, particularly raw chocolate, is an incredibly high vibrational food with more antioxidants than any other. It also contains the bliss chemical that we release naturally in our brains, so we feel happy when we eat it. Putting these high quality superfoods into our bodies helps to shift the vibration. When we eat foods with more life force, we feel better. Food affects everything, even our thoughts. By eating better, we will become happier, healthier and more successful people capable of anything we put our minds to.

ChocolateWhen we are aligned with our higher vibration, we are living our truth and we are able to see and think more clearly. We have more positive and powerful thoughts going through our heads and we can attract positive things to ourselves and others around us. When we are on that higher level, we have more energy, we feel inspired, we are happier, we are lighter, we are higher.

Couple Playing on a SwingThink about a downward spiral of energy. You hang out with someone who makes you feel bad about yourself, you go to the store and get a Snickers bar, you feel crabby and pick a fight with a loved one, you continue to spiral downward, feeling worse instead of better.

Now think about the opposite. When you treat your body with love and respect, feed it high quality foods, exercise your body, and strengthen your mind, good things start to happen. This is living a higher vibrational life.

This can be the case all the time. We just have to make the choice. It’s up to us whether to spiral upward or downward. It seems like people have an obsession with control, with controlling their lives to look a certain way on the outside. But really, the only thing that we are in control of is our thoughts. We get to choose what we think about each and every moment, each and every day. When our inner world is peaceful, so is our outer world. It’s really that simple.

Keep a list of the things that bring you down and another list of things that make you feel good. Try to do MORE of the things that make you feel good, more often and LESS of the things that make you feel bad. We can catch ourselves before we start to spiral downward, we can literally stop in the moment and change our direction. How powerful is that? When we are in-tune with this idea of increasing our vibration and staying true to ourselves, there is no other outcome than happiness and success. If we were all doing this, we would change the world. Outer peace starts with inner peace. If we stay responsible for raising our own vibration we will raise the vibration of the planet and heal ourselves and the planet. There is no other way.

The only thing that sets us apart from the most successful people is the way we think. If you think you can, you can and if you think you can’t, you can’t. We have unlimited potential as human beings. So try raising your vibration, now. Why not start with some chocolate?!

One Healthy Breakdown: you had me at chocolate. And happiness!

mmmmmmmmarinade

Got lemons? Good. If you haven’t noticed by now, I love recipes that are simple, pack a nutritional kick, and taste great too. This is my favorite go-to for an easy, versatile, and ridiculously delicious marinade, with only two ingredients! Use it for fish, chicken, veggies, or even as salad dressing.

mmmmmmmmmmmmm, it’s that good.Grilled Fish Entree in BarcelonaMakes 1-2 servings. Chop one medium shallot (or red onion) and two lemons. Sautee in pan lightly greased with olive oil. Squeeze remaining lemon juice and cook mixture until shallots turn slight light brown. Remove from heat and let cool. Cover and marinate your protein/veggies of choice in mixture for one hour before cooking or mix into your salad as is. Enjoy!

One Healthy Breakdown: This one adds a ton of flavor without added calories, just nutrients and taste!