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!

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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!

5 Healthy Summer BBQ Tips

‘Tis the season of endless barbecues, pool parties, ice cream cones, and of course, #roséallday. So, how do we stay healthy, feel balanced, enjoy ourselves, and fit into those white skinny jeans through it all?! Here’s how to stay healthy and feel good throughout BBQ season:

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1. Focus on what’s off the grille, not what’s on it. While the main attraction of a summer BBQ may be the food, focus on the company instead. Soak up the friends, family, sunshine, outdoor activities and you’re sure to make lasting memories that go far beyond the bites.

2. Have a snack before. Showing up to a BBQ, party, or restaurant starving is not the way to go; you’ll actually be far more likely to overeat. Leaving the house hungry is not going to save you calories, it’s actually going to cause your blood sugar to crash and then spike, inhibiting your judgement and control. Instead, calm your hunger by having a small snack before you leave the house: a piece of fruit, a small salad, or some nuts will do. the trick.

3. Load up on the good stuff. Whether you’re grilling at home or heading out, there’s never an excuse to skip the fruit and veggies. Fill your plate with at least half veggies and lean protein, like chicken or fish (or an occasional burger or hot dog.) If you’re grilling or planning the menu, add tons of fresh seasonal veggies; click here for some ideas and recipes. Even broccoli, romaine lettuce, and green beans taste better on the grille, so get creative and veg out!

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4. BYOF. Bring your own food. If you bring at least one healthy dish, there will be at least one healthy dish for you to eat. Simple as that.

5. Hydrate, hydrate, hydrate. Although it can be tough to remember to drink water if it’s not right in front of you, as the rosé, beer, and soda may be, remember that staying hydrated will not only make you feel better, but will also help you to make better choices. So, scout out the water and sip throughout the day, between cocktails, and before bed to ensure you stay hydrated.

One Healthy Breakdown: healthy BBQ =  healthy summer

 

 

May’s Tiny Change: Sit Down to Eat

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 with the hashtag #12tinychanges for a chance to win some cool prizes! This is a nutritionist-approved change for SO many reasons!

If you’ve tried one of the #12tinychanges already, you know that each change is easy and doable. May’s tiny change is as simple as taking a seat! Here’s why…

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We’re simply going to sit down to eat, as often as possible. Why? It’s really, really important!

We’re not aiming for a tablecloth and two different types of forks, no need for the fancy China.
We’re not trying to make every meal a three-course marathon.
We’re not even shooting for a 100% success rate.

We’re just trying to make rushed, mindless eating the exception instead of the rule.

Who among us hasn’t been there – eating over the sink, picking the kids’ leftovers off their plates, standing in front of the fridge while scrolling through Instagram? (hand raised!) It happens…but it’s really not so good for any of us.

If you need more convincing, here are my top reasons why we should all eat sitting down:

Sitting = Knowing

When we eat on the go, we often eat fast, neglect to chew, and don’t even realize what is happening. Oftentimes, when we indulge in mindless snacking and full meals, we eat more than we need to, faster than we should, and don’t really enjoy it.

Stop Moving, Stop Stress

Shoving food into our mouths isn’t exactly relaxing. Trying to eat while navigating rush hour traffic is not calming (or satisfying!) Eating while we multitask can actually be quite stressful, and stressful situations can lead to the release of cortisol. Excess cortisol can lower metabolism, decrease immunity, and cause gastrointestinal problems. We can avoid all that if we just spend a few extra minutes eating veggie soup at a table instead of drinking it in a mug in the car!

Connecting > Consuming

Dozens of hours go into growing, harvesting, transporting, and preparing the food we eat. Water, sunshine, fossil fuels, and elbow grease make it possible. You put time and effort into preparing each dish, so why rush through the best part: eating it?

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Something that really helps to slow down and connect: Take five deep breaths before eating. It centers me, clears my mind, and turns my attention to the delicious meal in front of me.

Meals Create Community

Of course, we can’t eat every meal surrounded by friends and family, but sharing food is one of the best ways to connect and bond with others. Eating together is an opportunity to decompress and catch up on our lives. We tell stories, laugh, support each other, and make new memories.

When we cook together or prepare family recipes, we reconnect with our past and our heritage. Mom’s famous TLC Cookies don’t have the same calming, healing properties if we shove them down while standing over the counter as if we share the experience, sitting and tuned in.

So how do we find the time to eat sitting down?

Often, it’s as simple as making the commitment and realizing that, yes, we do have the few extra minutes to sit down if we make it a priority. Think of all the energy that goes into cooking food. We want to appreciate our efforts and not just shove it into our mouths without tasting it!

Let’s be honest about another mealtime distraction: messing around on social media or flipping through TV channels! If we can scroll through Instagram, we can sit down and eat that blueberry bliss smoothie bowl or quinoa & black bean salad.

If you really do need a little extra time in your jam-packed day, what if you set your alarm clock 15 minutes earlier? Or do some meal prep on Sundays? With a little bit of foresight, sitting down to eat is possible and rewarding!

One Healthy Breakdown: Sit. Breathe. Eat. Enjoy. It’s a simple change with big payoff.

 

10 Healthy Easter Basket Ideas

If you’re looking for ways to avoid the sugar rush without sacrificing any fun this Easter holiday, you’ll love these healthier Easter basket ideas and healthy holiday snacks thanks to nuts.com!

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One Healthy Breakdown: going nuts for a healthier Easter!

All About Meal Prep

Meal prep is a great way to set yourself up for success. With no time to make a healthy meal when we’re hungry, we’re likely to resort to processed food, take-out, fast food, mindless eating, and overeating. With a kitchen full of healthy snacks and balanced meals on hand, it’s a lot easier to eat healthier. With one simple change, healthy eating becomes a whole lot happier.

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  • Schedule one or two days a week to prep. While it doesn’t have to be the same day each week, plan to take some time to prepare some meals and snacks to last you throughout the week. Think about the times when you cave and come up with some good preventative strategies. For example, if you’re always starving mid-afternoon, pack an extra snack to tide you over until dinner. This will keep your energy, blood sugar, and mood in check and help you to slow down and enjoy dinner because you won’t be famished when you finally sit down. If you struggle with breakfast, prep something simple that will fuel your day, like yummy muffins, berry bars, a frittata, or healthy bread.
  • Have a plan, make a list, and stick to it. Whether you’re using a meal template (google what you’re looking for, like “family meal plan” or “paleo meal plan.”) or creating your own, be sure to map it out. You’re less likely to throw those impulse cookies in the cart when you shop with a clear grocery list. Start collecting recipes that you’d like to make; use Pinterest or collect magazine pages so that you remember them. Another fun tip is to use themes, like taco Tuesday or breakfast for dinner. Lastly, remember to check the weather because it often impacts our cravings (think soup on a chilly day and BBQ when it’s warm.)

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  • Get your nutrients. Be sure that your plan includes carbs, protein, and healthy fats. For example, your energizing carbs could be oatmeal, sweet potatoes, and quinoa. Protein may be a chicken, hard-boiled eggs, and/or tempeh. Maybe you make individual portions of trail mix and some guacamole for healthy fats. Cater to your personal preferences, but be sure to prep produce, lean protein, whole grains, and healthy fats in bulk.
  • Leftovers are your friend. There’s nothing wrong with a good ol’ L/O. Leftovers come in super handy, so double your recipe or make a little extra knowing that you can have it the following day or freeze it for another time. You can even make leftovers ‘like new’ by adding them to a fresh bed of greens for a big salad or reinventing the meal.
  • Have fun. Prepping is not miserable! Turn on music, get your fam involved, and have fun!

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One Healthy Breakdown: if you care, P R E P A R E !

*For more meal prep tips, check out the queen of food prep, theleangreenbean.com

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

Healthy Holiday Eating with Bloom & Spark

Aside from cozy fires, warm sweaters, and time with family, the holidays are often full of endless parties and copious amounts of food. There’s no need to deprive ourselves; it goes against the abundance and gratitude that the season brings. Here’s how staying present at the party can help you to in maneuver tricky situations and feel your best:

food-sweet-cookies-christmasBefore the party, make a plan and stick to it. Think ahead what you will eat and what you won’t eat to feel good about yourself. By planning ahead, you can have what you like without going overboard. Maybe you skip fried food, minimize sweets, or limit drinks. Maybe you make a compromise with yourself – have the dessert but skip the appetizers. You could stay near the veggie plate while you chat to avoid mindlessly devouring the plate of pigs in a blanket. You could bring your own homemade dish to ensure that you at least have something healthy to eat. Whatever your game plan is, decide ahead of time and stick to your plan! Eating a light meal or healthy snack at home before you go to the party will ensure that you don’t grab whatever is in front of you out of hunger. These superfood balls may be just the trick to your nutritious and delicious pre-party plan.

IMG_5792Bloom & Spark’s Superfood Balls:

Superfood balls are really popular right now for good reason! The great thing about them is that once you have the base, you can really add anything you want to make them your own. Start with dates and nuts in the food processor and feel free to add coconut flakes, cinnamon, vanilla extract, maca, goji berries, chocolate, even essential oils like peppermint and cinnamon. You could even roll them in ground up candy canes for a festive and tasty holiday touch! These are also the perfect thing to bring to a party if you want to avoid sugary desserts.

Ingredients:

  • 1 cup almonds
  • 10 dates
  • 1 tsp vanilla
  • 2 tbsp maple syrup
  • 2 tbsp maca powder
  • 2 tbsp chia seeds
  • 1/4 cup ground flax
  • 1-2 tbsp unsweetened cocoa powder

Directions: Mix everything (except the cocoa powder) in a food processor. Once all ingredients are incorporated, take out half of the mixture and set it aside in a bowl (if you want to make half of the batch chocolate like I did.) Add the cocoa powder to the mixture that’s still in the processor. (If the mixture is a little dry you can add 1-2 tsp of water while it’s still in the food processor to moisten.) Roll both mixtures into bite size balls and let them cool in the refrigerator before serving/eating. Yum!

IMG_5800*Caroline O’Neill is a year round Hamptons resident and health and wellness lifestyle blogger of Bloom & Spark with a passion for nutrition, yoga, food, spirituality and personal development.

 

December’s Tiny Change: Move Your Body Every Day

OHH Intro: This month’s #12tinychanges is something near and dear to our heart at OHH; movement and we practice what we preach! This is the perfect tiny change to get out the holiday stress. Read on for Kale & Chocolate’s take on daily movement.

I know what you’re thinking: “it’s the holidays. The last thing I have time for is exercise! I am so, so, SO busy. I barely have time to even think about it!” Trust me, I get it. Hear me out…

First off, let’s call it “movement,” not exercise. A lot of us have negative associations with the word “exercise.” We immediately picture getting chosen last in gym class, dancing awkwardly in the back row of a Zumba class, or taking a beating during bootcamp. Let’s reframe, shall we? What if we simply aim to move our bodies every day—and that movement can take whatever form we like?

moveYour daily movement can be a long walk to the farmer’s market or a hike with the dogs. It can be two hours of raking leaves, an hour of cleaning, or 30 minutes of playing tag with kids. It might even be a one-person dance party in between all the holiday baking. You get the point. Just make it your goal to “move my body every day.”

During the winter—and especially the holiday season—we need to move our bodies more than ever. This is a time when many of us fall out of our routines and make promises to get back on track after the new year. But movement helps us manage the stress of holiday shopping, packed social calendars, and trips to see family. Movement also helps us cope with the inevitable ”seasonal mopes” that accompany lower temperatures and less daylight.

When we move around (in any way), we’re more patient, more focused, and more relaxed—all things that come in handy any time, but especially when you’ve got to wrap 67 presents, attend holiday parties, and travel for hours on crowded roads and packed airports with everyone and their mother!

If you’re ready for this month’s tiny change, here are seven easy ways to make movement part of your daily routine:

1. View it as respite
You’re not “going to that cardio class you hate,” instead you’re “taking a hike in the gorgeous, crisp air.” You’re not “attending that dreaded spin class,” instead you’re “clearing your head with a walk around the neighborhood” or “going to that amazing yoga class.” Rather than thinking of movement as mandatory exercise, think of it as time away from all the tasks and to-do lists to clear your head. Movement can be a break and a breather, not an obligation.

2. Give yourself the right fuel
It’s hard to move your body when you haven’t nourished it properly. Make it easier by loading up on proper fuel. I swear by a tasty bowl of oatmeal, berry good bars, pumpkin bread, or even chocolate squares. Stay hydrated and help out those sore muscles with a green smoothie. Or go for the ever popular avocado toast—and add an egg or other nutritional boosts to help refuel and recover.

IMG_19643. After you’ve moved your body, notice how good you feel
That serene, accomplished feeling you have after you’ve moved your body? Notice it. Do you have more energy? Are your endorphins running? Acknowledge the feeling. Say to yourself “I feel great and that’s because I moved my body.” When you mentally pair a positive emotion with a physical act, you’re more likely to make it a part of your daily life!

4. Rather than meeting for drinks, meet your friends to move
It’s cheaper, it’s healthier, and it’s a great way to bond. Just get outside wherever you are. Walk around town, meet for a run, head to a fun class, or bundle up on a stroll along the beachfront. If it’s really too cold, take it inside and cruise around the mall before it opens (window shopping optional!)

5. Embrace winter and the unique activities that go with it
Instead of hunkering down and hibernating, what if we welcomed the snow and ice with open arms? Colder temperatures bring activities like skiing, snowshoeing, and ice-skating!

6. Do more of your favorite active hobbies
I bet movement is already part of your life—maybe you’re taking fitness classes or playing with your pups. What if you simply did more of what you’re already doing? Add another weekly sculpt workout, get on your mat every afternoon for 10 minutes, or tack-on an extra few miles to your bike ride. If you’ve found something that works for you, do it more!

7. Remember that every step counts + you’ll never regret moving your body
When your calendar is overflowing and you can’t fit in an hour-long workout, it’s easy to throw in the towel and throw yourself on the couch. Try an at-home workout that fits into your schedule. If you don’t have time or you’re not in the mood, just add a tiny bit more movement to your day—take the stairs, park further away, add two more blocks when you walk the dogs. They all add up!

And if you need a movement pep talk? No one ever says, “Ugh, I sure wish I hadn’t hiked to that beautiful overlook” or “starting my day with yoga was such a terrible idea!” Once you get moving, you’ll be glad you did. Doing creates more doing—a little bit of intention and movement affects everything. You’ll feel like a happier & more energetic version of yourself all day long!

Kale & Chocolate will be giving away some great prizes to get your endorphins pumping! To enter, simply share your movement on instagram with the hashtag #12tinychanges and tag (and follow!) @kaleandchocolate and @hamptonskiley.

One Healthy Breakdown: movement is medicine, so get moving!

Healthy Holidays OHH Style

The magic of the holiday season surrounds us and we’re determined to make it through feeling healthy, happy, grounded, rested, well-fed, balanced, and ready for 2016!

IMG_3036Although it’s easy as pie to cut sleep, eat all the cookies, skip breakfast, have another cocktail, and end up completely burned out, tired, bloated, hungover, guilty, and miserable come January, let’s not!

hangoverOHH’s #HealthyHoliday Tips:

Keep it simple: yes, there will be parties and cocktails, gingerbread, latkes, toasts, roasts, cookie exchanges, peppermint bark, and a hundred reasons to indulge. And that’s ok. But all of those ‘extras’ sure do add up. To offset the indulgences, keep things simple at home. No need to make a three-course meal; instead, allow yourself permission to keep things light and basic. Make a “kitchen sink” salad, smoothie, or snack – just make sure you’re using whole foods. Keeping meals simple allows our body to maximize digestion and nutrient-absorption. Here’s a super simple salad made of arugula, sauerkraut, tomatoes, avocado, and hard-boiled eggs for your dose of greens, probiotics, healthy fat and protein all in one!

FullSizeRender3Eat your veggies: there’s no way around it – veggies are healthy and you must eat them. Don’t fret, you can easily increase your veggie intake in a yummy, easy way. Try making a meal that centers around vegetables instead of meat or pasta, like a meatless stir fry, hearty soup, or holiday smoothie. We don’t often give veggies the opportunity to be the main attraction, but doing so is a super simple, healthy, and affordable way to fuel our bodies. Secondly, try replacing your usual comfort foods with veggie-loaded options. Instead of your go-to mashed potatoes, try cauliflower mash. Forget the french fries and instead roast a new variation of squash, like acorn, delicata, spaghetti, butternut, kobucha, or pumpkin. When you’re urged to grab chips or crackers to snack on, eat crudite to satisfy that craving for a crunch.

Treat yo’self: we’ve said it before and we’ll say again – it’s all about balance. Let go of the labels and ditch the all-or-nothing attitude. Indulging in holiday treats is not only acceptable, it’s actually good for you! Consciously eating food that gives you immense pleasure can fulfill your heart, satisfy your cravings, and feed your soul. Whether it’s a family recipe that you look forward to every year or a new discovery on your journey, choose to indulge wisely and enjoy every single bite.

balancedNews flash: it’s not just about the treats. Or the veggies. Indulge in something that has absolutely nothing to do with food, like a bubble bath, scented candle, holiday movie, pedicure, song download, nature walk, novel, dance party, magazine, TV marathon, or anything that makes you feel pampered and rejuvenated. Just like we deserve to enjoy the cookie, we deserve a break, some self-care, and even a good nap!

Move and be still: we already established that most of us will be indulging a bit this season and that is A ok…as long as we remember to move (ie: exercise) and be still (ie: meditate/sleep/breathe.) Schedule your workouts (and your stillness) as you would meetings and don’t skip ’em. Get your turkey trot on, try a new class, rake leaves, shovel snow…whatever it takes to stay active and accountable. And mindful. Taking time to slow down, live in the moment, and embrace the holiday spirit is equally as important. Combine the moving and the stillness with a yoga class or non-workout workout. Sweat, enjoy, breathe, repeat.

One Healthy Breakdown: here’s to spreading health and holiday cheer this year!

Healthy Holidays in the Hamptons

Holiday goals: Stay healthy. Work out. Feel fit. Don’t hibernate. Eat veggies. Fit into jeans. Enjoy family time. HydrateSleep. Eat the cookie without the guilt. Wouldn’t it be nice? This year, we’re getting through it together. Yes, that means you – we want to hear from YOU!

IMG_3036OHH invites you to share YOUR healthy holiday habits, recipes, tips, stories, inspiration, and celebrations leading up to the New Year. Simply email kiley@onehealthyhamptons.com to share your idea. Follow @hamptonskiley and use hashtags #healthyholidays and #onehealthyhamptons on social media to join the conversation.

One Healthy Breakdown: Together, we’ll make spirits bright and feel healthy and light!