Category: BODY – Fit & Good

Working Out, Staying Fit, Feeling Good

Pregnancy: The Good The Bad & The Ugly

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Pregnancy is an amazing process, like no other, and I was lucky enough to feel pretty darn good for the majority of this time…with some definite exceptions. I realize that many women have it a lot worse (and a lot better) than me, this is just my own experience. At the end of the day, all of these pregnancy symptoms are nothing compared to the gift that we’re about to get as a result. With that said, let’s get real about growing a baby, shall we?

First trimester:

The GOOD: for whatever reason, I didn’t experience much nausea in the beginning. In fact, I’m happy to say that my entire pregnancy, I’ve probably been nauseous about ten times total. Sure, I experienced other “stuff,” (keep reading) but not so much of this classic symptom. The best part about the first trimester was the realization that I actually had a baby growing inside me! It wasn’t easy getting pregnant, (thanks to birth control throwing my hormones off) so we are that much more thankful that it did happen. Though it was still our little secret during the first trimester, I spent it on cloud nine just thinking about our baby-to-be!

The BAD: the first 13 weeks of pregnancy consisted of lots and lots and lots of naps. Everything made me exhausted, even sleeping. I didn’t stand a chance against this kind of tired – by early afternoon, my eyes were closing and my bed was calling…pretty much everyday. I guess growing a human is exhausting. Luckily, I was able to schedule nap time after getting everything done earlier in the day, so I often gave in, listened to my body, and napped like crazy.

The UGLY: instead of the typical nausea, my ‘ugly’ pregnancy symptom was much less common, but equally uncomfortable. Apparently, when baby starts to grow and push on internal organs, but still isn’t  large enough for everything to find its place in there, things can get a little ‘mixed up.’ Not once, but twice early on in pregnancy, I ended up in the ER with a distended bladder, meaning that my bladder had stretched out and was not able to contract to pee like normal. I had to get a catheter in order to drain my bladder. Twice. Told you it was ugly…

Second trimester:

The GOOD: sharing our baby news was definitely the highlight of the second trimester. At the 12/13 week marks, odds of miscarriage greatly reduce, so that is when people typically let the cat out of the bag. We shared the news with our families and close friends earlier on with much excitement. We even got all corny and put a ‘bun in the oven’ for our friends to find when we invited them over for drinks (seltzer for me…always seltzer for me.) After the three month mark, I shared on OHH and social media. At the beginning of the second trimester, I didn’t really look so pregnant yet, but soon after, strangers would start to comment, ask, or congratulate me. That made me realize that my body and my baby were really growing, that this process was really happening. Best of all, towards the end of the second trimester, I began to feel baby girl moving around inside me which is, by far, the coolest feeling in the whole wide world.

The BAD: the end of the first trimester and most of the second trimester was like one long aversion to meat. I typically get a good amount of protein from poultry, meat, and fish, so my diet was thrown off…not to mention my ability to cook dinner. The hubs definitely got the short end of the stick on that one…While we’re on the topic, I should mention that while I didn’t really experience abnormal cravings, my body definitely wanted more fresh fruit and refreshing smoothies. One thing that I’ve had every single day during my pregnancy is avocado and I’m pretty sure that habit will not stop with baby’s arrival 🙂

The UGLY: here’s another weird and ugly symptom for ya, as I seem to be the queen of them! After a perfect report at the dentist just a week prior, I started to notice that my bottom gum felt like it was splitting from my teeth and that there was some space there that wasn’t there before. Sure enough, it was the very start of pregnancy gingivitis. I was pretty shocked as I try to take really good care of my teeth, but apparently it’s not uncommon. Luckily, with daily flossing and mouthwash, this went away within a few weeks and hasn’t returned.

Third Trimester:

The GOOD: the best part about my pregnancy is that I’ve been able to continue to work out and stay active the whole time, which is pretty huge for my sanity and happiness! Fingers crossed that this continues these last few weeks leading up to the big day as I’ve heard that continued exercise can pay off during labor. Don’t get me wrong, I take things pretty easy, don’t let my heart-rate get very high, and rarely break a sweat, but the continued movement has been great for my well-being, mentally and physically.

While I don’t push myself the way that I used to, I have been able to continue jogging, spinning, yoga, light weight-lifting, and circuit training, while really listening to my body and taking it slow. If something hurts, or just doesn’t feel right, I stop. For the most part, working out always makes me feel much better, so I keep doing it. With additional size comes a bit more difficulty, so I imagine that things may slow down over these next few weeks and that’s o.k. too. At a minimum, daily walks and prenatal yoga help to get the blood pumping and are better than nothing!

I was also very relieved when my doctor accommodated my request to avoid the glucose drink (full of sugar and genetically modified ingredients) to test for gestational diabetes; he did a simple blood test to evaluate my sugar levels and rule out GD. Thanks, doc!

The BAD: in addition to the exhaustion, extra weight, constant trips to the restroom, swelling, nerve pain, stretching skin, and all else that comes along with the third trimester, I also had quite the scare. At 37 weeks pregnant, I was going about my day, feeling absolutely fine when all of the sudden, I felt an intense pain in my back. I happened to be in the pharmacy when this came on and actually had to fall to the ground as the pain prevented me from standing or walking. After causing quite a commotion, (Sag Harbor Pharmacy’s staff is the best and took such good care of me!) my husband arrived and we went to the hospital…wondering…are these contractions? Is the baby coming?! Fast forward hours later and it turns out that the pain was the result of a kidney stone. Apparently, they can be common during pregnancy (although I’ve never heard anyone else I know getting so lucky!) So, that was a crazy day. Although the bad was not fun at all, it’s nothing compared to the ugly…

The UGLY: if you thought that the catheter, gingivitis, and kidney stone were ugly, just you wait! Trimester three kicked off with the start of an itchy rash on my growing belly. The rash soon got worse and spread. And then it got even worse and continued to spread. Just when I thought that it couldn’t get any worse, it got worse and spread…until it was pretty much all over me, completely unbearable, and totally debilitating. At its worst, I couldn’t sleep, had no appetite, was an emotional mess, and struggled to focus on the baby…or anything but the rash. Known as “PUPPPS” (Pruritic Urticarial Papules and Plaques of Pregnancy) or “PEP,” (Polymorphic Eruption of Pregnancy) there is very little known about this horrible diagnosis.

I tried herbal treatments, topical steroids, antihistamines, biopsies, oatmeal baths, moisturizers, minimizing my wardrobe to a few select cotton shirts, and doing anything I could to get some rest and relief. Six or seven weeks of absolute misery finally lead to some relief in the dose of oral Prednisone. As someone who hates taking medication and prefers living life holistically, I was so torn about trying all of these drugs, but was too desperate not to. I trusted that my doctors would not put baby at risk and thankfully, the Prednisone helped to make life bearable again, so that I could return my attention to happily growing baby.

We still don’t know much more than the fact that pregnancy can cause the immune system to lash out (aka rash out) and the only known solution, along with some meds, is to hang in there until baby arrives, when things should clear up pretty quickly thereafter. So, that’s the plan…

My best efforts point to what I know: food. Desperate for some relief, I’ve minimized gluten, dairy, refined sugar, and caffeine in an attempt to tame this beast. Although my diet is pretty clean and healthy, I’m committed to doing my best to rule out anything that may be causing extra inflammation. I’ve definitely noticed that my symptoms worsen after consuming cheese, so I’ve broken up with cheese until further notice. While I’ve never really been a huge cheese lover, (I prefer peanut butter…by the spoonful) pregnancy has me craving fresh mozzarella and I’ve always been a fan of plain Greek yogurt. While they sure are tasty, it’s just not, at all, worth it.

PUPPPS affects one in every 200-300 pregnancies. When I was at my worst and I hadn’t slept well in weeks, I constantly wondered WHY ME?! But then I would remind myself that everyone is dealing with something, whatever it may be, and to keep my eye on the prize, a beautiful, healthy blessing <3 Fortunately, all of the wild and crazy symptoms I experienced affected me and not really the baby. Although times got tough, I wouldn’t change taking it for the team for anything. Some women love being pregnant, others hate it. My feelings on pregnancy are bitter sweet, as you can now imagine. That will never change the fact that I am 1,000% positive that it will all be worth it in the end when baby girl is here! The countdown is on!

One Healthy Breakdown: nothing good in life comes easy, right? Babies included.

5 Big Benefits of Morning Workouts

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As I sit here, procrastinating my morning workout, I ponder all of the reasons that I should get up and get moving. I have no doubt that I’ll feel 1,000 times better when it’s done. What is it about a good morning workout that makes us feel superhuman, anyway? Actually, quite a lot…

  1. Exercise awakens us in the best possible way – blood pumping, brain working, body moving. Your energy level will be higher and you’re less likely to hit that mid-day slump, even hours after you sweat. Endorphins are a beautiful thing and can make or break a productive, rewarding, enjoyable day. So, lace up those sneakers and move! And, make sure it’s a workout that you actually enjoy to reap double benefits, mentally and physically.
  2. Burn ALL day. Thanks to EPOC, (excess post-exercise oxygen consumption) the body works extra hard to restore and rebuild muscles, increasing metabolism for up to 14 hours post-workout! So, hit it hard for at least 30 minutes and burn more calories for more hours!
  3. Start the day on the right foot. Completing a morning workout will empower you to tackle the rest of your day head on, tackling your to-do list like a champ. Just as you accomplished that workout and crush your fitness goals, you’ll crush your life goals too.
  4. Food is fuel. Your post-workout meal will be used to replenish your muscles and provide you with lasting energy. Had you rolled out of bed, had a big breakfast, and sat at your desk all day, that meal would more likely be stored somewhat as fat instead of fuel. Your body is a machine – keep it moving, keep it fueled, and it will continue to operate well for you.
  5. Sleep better. Not only will you wake up and metabolize food more efficiently, you’ll also wind down and sleep deeper at night. Working out in the evening will awaken your mind and body and can put your body in a state of stress, setting you up for a night of tossing and turning. Following a morning workout, your body (and mind) can rest peacefully and wake up to do it again the next day.

Of course, if you work out in the morning, it’s DONE for the day, a weight off your shoulders…but is it such a bad thing to workout later in the day?? You know what they say: “you’ll never regret a workout.” If you’re not a morning person or cannot fit it into your AM schedule, get it done on your own time because something is better than nothing. To maximize benefits and feel healthier all-around; however, I highly recommend incorporating a few morning workouts into your weekly schedule. If you’ve never been a morning exerciser, start now and you’ll form a new healthy habit in just a few weeks. It’s not black and white, either, you don’t have to do a class or get to the gym. Even just 15-20 minutes of morning yoga in your pajamas or walking to work in the morning will make a difference. PLUS, you’re less likely to skip, cancel, or rush your fitness routine in the morning. Speaking of which, I’m off to workout…why? See #’s 1-5 above!

One Healthy Breakdown: no excuses this morning, get it done!

The Gift of Well Necessities

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Is there anything better than getting a package in the mail full of healthy new, fun, and tasty snacks? I think not. It’s like Christmas all year round with The Well Necessities Collection, a bag full of *healthy* goodies hand-picked by a fabulous Registered Dietician and Doctor team!

“A seasonal surprise of functional foods and lifestyle essentials that protect and promote your health and well being,” The Well Necessities Collection is the obvious choice for a healthy holiday season and the perfect gift for everyone on your list! Use code OHH10 for 10% off!

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Subscribe to the collection to receive shipments quarterly, each with 10-15 full and sample size products to expand your healthy horizons. Everything is vegan and gluten-free, so whether or not you eat that way, you’ll learn something about what you put in your body. Who knew that pasta made of lentils and gummies packed with biotin can be just as delicious as the real deal?!

From a raw, guilt-free brownie to kale and jicama chips to satisfy your craving for crunch, everything is made of real, whole ingredients. You never know what you’re gonna get with The Well Necessities Collection, but you can rely on lots of fuel-filled food, the latest and greatest wellness products, and a straightforward explanation on why each product is good for you.

As if that’s not yummy enough, Lisa Hayim of The Well Necesities also includes exclusive discount codes so that you can order more of what you love at a reduced rate! TWN Collection is the perfect gift to give your health-conscious friends (and yourself too!) Every season, you’ll look forward to rummaging through the bag, reading about the goods, trying new healthy snacks, and feeling great as a result. Click here to read more about this nutritious, delicious offer and don’t forget to use code OHH10 for 10% off!

One Healthy Breakdown: we’re hooked on the Well NECESSITIES Collection!

Warming Winter Smoothie Tips

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Temperatures are dropping and cravings are changing. Instead of cool and refreshing smoothies, we’re yearning for warming comfort foods, so what’s a smoothie fiend to do?

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Don’t worry, you don’t have to ditch the smoothies ’til spring, but you shouldn’t have to freeze  either! Smoothies (and smoothie bowls) are a great (and tasty!) way to pack a ton of nutrients into one cup; (or bowl!) however, it’s important to alter eating habits as the seasons change.

  1. Spice it up. Add warming spices to your smoothies (cinnamon, ginger, nutmeg, turmeric, cardamom, and even a dash of cayenne if you’re brave!) They’ll heat the body from the inside out, promote circulation, digestion, and immunity while increasing metabolism. Plus, herbs and spices add great flavor without any additional calories, just additional antioxidants!
  2. Cook  it. Ok, don’t actually cook your smoothie. That’d be…soup. DO use more cooked vegetables, though. While we crave raw fruits and veggies in the summer season, winter calls for cooked produce. Instead of raw greens, use more cooked greens, as cooking brings out different nutrients and enhances digestion. Frozen bananas are a popular addition to thicken a smoothie, but switch it up with half an avocado or cooked cauliflower, (cooled or frozen) it makes for a thick and creamy texture (you’ll definitely need a spoon!) without altering the taste. The beauty of smoothies is that you can usually add veggies without tasting them!
  3. Season it. Incorporate seasonal produce like pumpkin, sweet potatoes, squash, apples, pears, ginger, cranberries, and cauliflower. Fall and winter produce is fresh, affordable, and delicious, even in smoothies. Remember how important it is to eat with the season!
  4. Go frozen. Talking about frozen fruit here, no one should freeze when enjoying a winter smoothie! Most of your favorite smoothie fruits are out of season right now, but that doesn’t mean that you can’t have your berries, melon, or mango and eat them too. If you’re missing these warm weather fruits, buy organic in the freezer section. Frozen organic fruit is a great way to go when you can’t enjoy fresh, locally grown. Go ahead an enjoy an AB & J Smoothie (that’s almond butter and strawberries) just use the tips above to transform it!
  5. Bulk it. Be sure to add some fat to your smoothie, especially if it’s replacing a meal. Try coconut oil or butter, avocado, nuts, or nut butter. Add bulk by topping off your smoothie with granola, cereal, seeds, or your favorite topping for more sustenance. It takes extra energy to keep ya warm all day, so you’ll need it!

Click here to read more about seasonal eating and here for our favorite holiday-flavored smoothie recipes so that you can start incorporating the tips above!

One Healthy Breakdown: Cheers to cool smoothies that warm us and taste good too!

Pregnancy Health & Fitness

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Any other baby mamas out there trying to stay healthy and fit? It’s super duper important; it’s not just for you anymore, it’s for that growing little human inside of you. It’s for your family.

The best thing you can do for your baby is to take care of yourself. When you put your health first, you’re putting your baby’s health first. We’re always better able to take care of our family if we’re taking care of ourselves as well. So, how do we stay healthy and fit during pregnancy??

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Most prenatal nutrition guides tell you what not to eat, like raw fish, cold cuts, and unpasteurized cheese…but how about what to eat?? That’s far more important!

Real, fresh, nutritious foods, that’s what (yes, just like before you were pregnant!) It’s crucial to fuel your body and your growing baby with good quality, whole foods for your little one to thrive.

Some of the best foods that you can eat during pregnancy include leafy greens, avocado, eggs, coconut, fresh fruits, seasonal veggies, salmon and lean protein, whole grains, sweet potatoes, yogurt, and nuts and seeds. Be sure your kitchen is stocked with these healthy staples and eat a diet full of variety to ensure that you get a wide variety of nutrients for you and baby.

Eat smaller, more frequent meals throughout the day, keeping both hunger and nausea at bay. Your stomach doesn’t have as much space as it used to as it’s sharing with baby, so smaller meals and snacks throughout the day will keep you energized and ease digestion. (If you’d like further nutrition support (pregnant or not) please contact kiley@onehealthyhamptons.com.)

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Now is the time to tune in deeper to your body’s signals, cravings, and needs in all aspects of health. If you’re tired: rest. If you’re hungry: eat. If you’re under the weather: slow down. If you’re anxious: meditate. If you’re energized: exercise. If you’re out of breath: take a break. If you’re craving orange juice: get some Vitamin C. If you’re craving ice cream: indulge once in a while. If you feel fat: think about how amazing your body is, growing life inside. A M A Z I N G !

As for exercise, DO IT! Carefully. Exercising during pregnancy will better prepare you for labor, delivery, and post-birth. Again, listening to your body is crucial. Pregnancy is not the time to try a new workout, like Cross-Fit or running if you haven’t done so regularly (unless that something is gentle yoga or another low-impact exercise that truly feels good.) Feeling good is the biggest indicator of doing good during pregnancy. Of course, consult your doctor as well.

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Many active women are able to continue with their pre-pregnancy fitness routine, while modifying for baby (keep heart-rate more stable and avoid certain abdominal exercises, for example.) Activities such as walking, swimming, and yoga are highly recommended during pregnancy as they do not put impact on the body. Find some form (or variety) of exercise that you enjoy and stick with it as long as you feel comfortable.

As for me, personally, I’ve felt good enough to continue running a couple of times a week, (at a much slower pace) along with some HIIT (high-intensity interval training) workouts (not pushing my heart-rate too high) yoga, spinning, walking, and weight-training. I vary my workouts, incorporate yoga, stretching, and rest days, and most importantly, listen to my body. If I’m tired or under the weather, I’ll choose sleep over a workout or opt for a long walk, even though I probably would have pushed myself pre-pregnancy. Sustaining my exercise routine has absolutely helped me to feel better, more confident, and keep my mood stable with all of these hormones doing their thing. Pregnant or not, endorphins are magic.

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With all of this said, no one knows your body like you do, so the biggest advice to walk away with is to listen to your body and take care of yourself, in-turn you’ll be taking care of baby.

If you would like more information about prenatal/post-natal nutrition, customized yoga, fitness, and wellness, please contact kiley@onehalthyhamptons.com. Check out our Wellness Menu and BumpEast for you baby mamas out there, we bring wellness to YOU!

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One Healthy Breakdown: take care of your body, take care of your BUMP!

What’s in Season? Fall’s Best

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Wondering what foods are in season…other than apples and pumpkin?! Simply head to the farm stand to see what’s fresh and local or look for items on the list below, as eating with the season is always the way to go. Here’s your fall grocery list – grow, pick, buy, cook, and enjoy!

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  • apples
  • pears
  • broccoli
  • squash
  • pumpkin
  • sweet potatoes
  • herbs
  • eggplant
  • brussels sprouts
  • arugula
  • kale
  • beets
  • pomegranates
  • figs
  • grapes
  • cabbage
  • peppers
  • green beans

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One Healthy Breakdown: eat fresh, eat local, eat well, at F A L L !

Cleansing with The Season – OHH’s 5 Day Fab Fall Cleanse

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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 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. Since summer has wound down and our schedule have ramped 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!

September Stroll Challenge

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We’re strolling right into September, so get your walking shoes ready! That’s right, this month’s challenge is super simple: walk every day. September is the perfect time to stroll – it’s not too hot, not too cold, and the turn of the season is something to be seen. In fact, this challenge is just as good for mental health as it is for physical health. Just like we rarely regret a workout, you surely will not regret taking a nice walk outside, even if just five minutes to break up the day. You may notice that the calendar is pretty bare – that’s where you come in. Some may only be able to break away for 5-10 minutes, while others may have an hour to spare (or stroll.) Just print and hang the calendar somewhere visible and track your own walking each and every day.

Sept Stroll Challenge

One Healthy Breakdown: you know what they say, “a stroll a day keeps the doctor away.”

Healthy Flour Alternatives

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Most recipes you may come across call for good old white flour, also known as all-purpose flour.  What’s so wrong with that? A lot. All-purpose white flour is basically just empty calories – short-term energy that makes our blood sugar spike without any nutritional value. Did you know that white flour is actually wheat stripped of the whole-grain elements (the bran and the germ) so it lacks fiber and nutrients found in other flour alternatives. White flour is also commonly bleached white with chemicals…yuck.

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Whether you’re making cookies, muffins, pancakes, scones, or dessert, substituting white flour for one of the following healthier options will upgrade your recipe into a lighter, more nutritious, easier to digest option simply with this one easy switch.

  • Coconut flour is made of the superfood coconut, making it gluten-free, paleo, high in fiber, protein, energy, and low in carbohydrates. It’s dense and yields great pancakes (like these Delightful Banana Pancakes) and baked goods.
  • Almond Flour (almond meal) is made of almonds, also gluten-free, paleo, high in protein, and healthy fats. The difference between the two is simply that almond meal includes the whole nut while almond flour is made from blanched (skinless) almonds, both packed in vitamins and minerals. Try these Banana Chocolate Chip Muffins made with almond flour.
  • Quinoa Flour is made of grinding the seed we all know and love, quinoa! You can buy quinoa flour or you can grind your own uncooked seeds. High in fiber and nutrients, this gluten-free flour is light, a bit nutty, and a complete protein, making the perfect post-workout treats.
  • Spelt Flour is a species of wheat that is light, nutty, and high in protein, carbohydrates, and fiber. It is one of the oldest crops in history and very versatile. Although spelt does contain gluten, it is known to have many health benefits, including numerous minerals necessary for bone health. You can read more about spelt flour here.
  • Chickpea Flour, made of only chickpeas, is high in protein, fiber, and nutrients like folate, iron, magnesium, and zinc, and naturally gluten free.
  • Oat Flour is simply ground oats. You can purchase it at a health food store or just grind up your own raw oats in a blender or coffee grinder. Oats are super high in fiber and other vitamins and minerals, so you can’t go wrong with this healthy option. Just be sure to search for “gluten free” if you’re sensitive to gluten. (Oats don’t actually contain gluten; however, they can be processed in a plant with gluten.)

One Healthy Breakdown: get empowered with healthy flours!