A Year of Learning & Growth

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Hey, guys! Been a while….sorry (but not actually that sorry.) I’ve been prioritizing my priorities pretty much since becoming a mom (moms, you get it) and writing just hasn’t made the cut. Though I’ve missed this platform, I’ve pretty much always have my hands full these days…

so, I wanted to hop on and share some things I learned and experienced during 2017 as well as some goals for 2018. Let’s get started, shall we? Please enjoy my scattered thoughts, just look at is as a glimpse inside my scattered head (moms, you get it.)

So, I mentioned priorities. My #1 has been this little chickadee. That work, life balance thing, though – not easy. On the one hand, I feel SO lucky to have my own businesses and a flexible schedule, but it is hard, guys. Right after having the baby, I jumped back into Hamptons Wellness Week planning and signed on three new nutrition clients…while adjusting to motherhood…with a newborn…and no sleep. In hindsight, not the best idea, but when it rains, it pours, right?!

I actually started to develop some anxiety, between work that had to be done, no time to do it, and the feeling that time was flying by and baby girl was growing up WAY too fast. If I was working, I felt like I was missing out on her…and if I was with her, I felt like I was slacking on work. I know, if you’re a mom you’re probably thinking “that’s your life forever, get used to it…”

Luckily, it passed, but not without teaching me a huge lesson. After finally giving myself a freaking break, getting some sleep, and getting the baby on somewhat of a schedule (which of course changes as soon as you get used to it!) Lastly, learning to accept that everything is different and that that is ok; the world is not going to end if my to-do list doesn’t get done today. While sometimes I want to rush to get 10 things done in the hour while baby naps, I know that prioritizing and getting one task done at a time is actually far more efficient. Some days, the things that used to be top priorities end up at the bottom of the list…and yes, sometimes that means skipping a workout and putting a meal together in 2 minutes that may not be healthiest.

Once I accepted the fact that I could only do one thing at a time, be one place at a time, and that the world would not come crashing down, a weight lifted. All of that hard work paid off, as our 5th Hamptons Wellness Week last June was a huge success and worth every minute of anxiety and exhaustion!

*photo credit: Satin Sky Photo // shameless plug: Hamptons Wellness Week June 2-9th, 2018!*

I learned that hard work pays off. Hard, honest, passionate work. I learned that good things take time, but it will pay off in the end. And if you’re lucky enough to surround yourself with amazing people, you’ll get there sooner, without a doubt. I could not be more thankful for my incredible business partner, Anastasia, who is doing amazing kick-ass work both for HWW and her charity, Wing It Project, in 2018!

On another note, we lost two people in our family this past year. We experienced new grief and were reminded that life is so impermanent. Every single day is a gift and the moments that really matter are those spent with the ones you love. I’ve been reminded to savor it all – both the everyday grind as well as the more special times, like holidays, family gatherings, and celebrations. You truly only get one chance on this world, so enjoy it more, live more, love more, and try, try, try to to live in the moment. Before we know it, the moments pass us by.

I believe I’ve become better at enjoying the moment, especially the simplest ones. My favorite moments in time are actually the moments between the moments – that first morning hug before starting the day or last kiss before bed, watching baby girl learn something new, burst out in laughter, or just smile at one of us. It’s all so precious I want to bottle every moment up and save it forever..if only…

On another note, (related but unrelated – I did warn you this would be scattered, no?) I had the best intentions of envisioning one word to manifest in the new year, truth is, I just couldn’t settle for one. So, I made a whole list of words. Some of my favorites are: savor, grounded, trust, limitless, simplify, play, love, create, ease…etc. Whether one word resonates with you or you want to make a list, I highly suggest writing down your 2018 word(s) and keeping them somewhere visible. Mine are right on my desk, so that every time I sit down to work, I see them. At any given time, one of the words totally resonates with me. And with that, I conclude this random post. Next one will be more succinct, promise 😉

One Healthy Breakdown: welcoming 2018 with open arms…and a little more organization here!

Stay Healthy This Season!

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While the holiday season brings much joy to people, it can unfortunately bring stress and sickness, too. Stay healthy this season with these tips from The Ed & Phyllis Davis Wellness Institute at Stony Brook Southampton Hospital.

Get Outside Often. It’s easy to avoid going outside in winter. A covered garage can mean going from car to office to car and back home without ever feeling that icy sharpness on your face. Staying inside for days on end can cause people to get sick. Get outside on days when the sky is clear and the temperature isn’t too frigid. Dress warmly, head out, and feel that winter sunshine. Admire how beautiful and clean your world looks when there is snow on the ground. You’ll feel much better after some fresh air…and even better, a good walk!

Keep Up the Exercise.Thumbs up if you have a goal to exercise more! Don’t begrudge yourself if things haven’t exactly gone as planned. We know that it can be harder to stay motivated when it’s cold outside and the days are shorter. Make the most of a beautiful sunny day by bundling up and going for a walk or run. If you prefer to stay inside, head to a local gym or fitness class!

Make the Most of Nutritious Winter Fruits and Vegetables: Eating during winter doesn’t have to be boring or vitamin deficient. Keep carbohydrate-laden foods such as white bread and pasta to a minimum and fill your plate with dark leafy greens, winter squash, citrus and pomegranate, all of which thrive in the chill of winter. These fruits and vegetables are laden with nutrients, antioxidants and fiber, which increase your energy, help keep that winter weight at bay, and help fight cancer, too. For more on eating for the winter season, click here.

Protect Your Skin From the Inside-Out and Outside-In: Cold, dry air quickly sucks moisture from your skin. Combine that with a blasting of hot air from a heating unit and some scratchy winter fabric and your skin can end up being one dry, itchy, scaly mess. Keep moisture locked into your skin with a moisturizer. Lather it on every time you bath or shower, or whenever your skin feels dry. Drink plenty of water to keep skin hydrated and eat foods like berries, which are high in antioxidants and lots of omega-3s (also found in salmon, walnuts, or omega-3 supplements), and consider using a humidifier to help add moisture to the air in a dry room.

Stop a Cold or Flu In Its Tracks: Maybe your throat has become a bit sore or scratchy. Perhaps your nose or eyes are starting to feel a bit congested. If you can feel a change in your health, but it’s still in the early stages, keep some natural remedies on hand to take at the first sign of a cold or flu. Olive leaf, garlic, echinacea, elderberry, vitamin C, and zinc may help boost your immunity and increase your resistance to those nasty winter viruses. For some more natural immune boosters and remedies, click here.

One Healthy Breakdown: don’t let winter get ya down!

*content provided by The Ed & Phyllis Davis Wellness Institute at Stony Brook Southampton Hospital.

Foods to Calm You Down

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With the holidays upon us, who doesn’t need a little calm? Yeah, yeah, we all know that we should be meditating more…and committing less…and sleeping more…and so on.  Since those things are easier said than done, lets look at foods that combat cortisol, the hormone that causes stress, anxiety, and sadness. Eat more. Stress less. Now that sounds doable.

Wellness Stock Photo by Sash Photography

  • Chia seeds
  • Blueberries
  • Salmon
  • Almonds
  • Grapefruit
  • Oatmeal
  • Maca
  • Avocado
  • Spinach
  • Asparagus
  • Shellfish
  • Oranges
  • Dark chocolate
  • Turkey

One Healthy Breakdown: food is medicine

Plant-Based Pesto Quinoa

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If you follow me on instagram, you know that I set two goals for the month of September: 1. better meal prep and 2. daily meditation. Truth be told, the meal prep is going pretty well. Why it’s more difficult to find the time to  literally sit still than it is to exert effort into things like shopping, chopping, and cooking is beyond me. Meditation is a work in progress…but at least the meal prep is going well. Hey, nobody’s perfect, right?!

Anyway, I typically meal prep on Sundays and I usually roast some chicken and a ton of veggies. Last Sunday, I was a little sick of chicken, so instead made a big batch of quinoa to have throughout the week. I didn’t want the quinoa tasting like bland leftovers, so I decided to mix things up and pesto-fy my quinoa….because anything with pesto is delicious, no?! Plus, not that I’m into labels or anything, but this baby also happens to be vegan/plant-based, gluten free, dairy free, and choc-full of all of your macro-nutrients. Yup, you’ve got protein, carbs, fat, and a serving of greens too – all in this one super simple dish.

Ingredients:

  • 1 cup quinoa
  • 1 handful arugula
  • 1 bunch fresh basil leaves
  • 2 tablespoons olive oil
  • 2 tablespoon pine nuts
  • 1 tablespoon nutritional yeast (optional, or sub for parmesan cheese if desired)
  • 1/2 cup organic corn

*note: all of my ingredients were organic, but if you’re going to go organic on anything, corn is the most important because conventional corn is so highly GMO. I use frozen organic corn and just thaw it out beforehand.

Cook quinoa (cook however you like to cook your quinoa. I cooked it on the stovetop in 2-3 cups water and a pinch of sea salt.) While quinoa is cooking, make the pesto by combining arugula, basil, olive oil, 1 tablespoon of the pine nuts, and nutritional yeast in food processor (I use a Vitamix.) Toast the other tablespoon of pine nuts, but be sure to watch them because they toast fast! (Truth: toasting nuts usually takes me two attempts because I forget about them and burn them the first time. Don’t do this.)

Turn heat off, but leave pot on the warm stove and stir in pesto, corn, and pine nuts. That’s it! Enjoy for lunch or dinner…all week long!

One Healthy Breakdown: Meatless Monday…and Tuesday…and Wednesday…

 

10 Things Motherhood Has Taught Me

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There’s nothing like it in the world; motherhood is amazing, eye-opening, challenging, and completely transformational. Here are a few of the many life lessons I’ve learned over the past six months since becoming a mom to this little baby girl.

1.  Moms are BADASS. Besides the whole carrying a baby (which may or may not go smoothly, see here) for plus or minus 40 weeks thing PLUS giving birth (which is NO joke btw) moms can fit a day’s worth of tasks into an hour and an hour’s worth into 10 minutes…because we have to. What can I say, moms are pretty much superhuman.

2.  Time is better than diamonds…and chocolate…and wine. Time is the one thing that moms always want more of and never have enough of. Somehow, six months have passed in the blink of an eye since this little one entered the world. As they say, the days are long, but the years are short. Time, please slow down.

3.  Something’s gotta give. Priorities change and sacrifice is a must. For me, my #1 priority is baby girl and posting here or on social media, going to the gym, cooking dinner, dog walking, housework, and self care sometimes take a back seat. Do what you can, when you can and try to let go of #momguilt. 20 minute at-home workouts and a dinner smoothie have become quite popular around here. It’s just not all possible to fit in to 24 hours, so, cut yourself some slack; you’re keeping a mini human(s) alive and that’s a pretty big deal.

4.  Moms are flexible AF. I mean yogis are flexible, but moms are flexible-er. Go ahead, try to make a plan, schedule, routine around a mini human and their constant plot twists. And, just when you think you have it all down, everything changes…

5.  Moms are some of the most selfless beings on the planet. They live their lives based on the greater good of their children and family. Although I’ve always wanted kids, it wasn’t until the past few years that I really felt ready to put someone else before myself. It’s not about me anymore and although that’s an adjustment, it’s more than ok when looking at this face.

6.  Mom brain is REAL. If you are a mom with mom brain, have a mom with mom brain, or know a mom with mom brain, cut them some slack. Growing up, I remember my friends rolling our eyes when our moms said something a little loopy, but these days, I can barely put a sentence together or do basic math and it’s only the beginning. The struggle is real, folks.

7.  There’s nothing’ more humbling than cleaning up after a full-on diaper explosion; it will challenge you, ground you, test you, lighten the mood, and force you to live in the moment like nothing else can. It’s astounding how someone so tiny can make such a catastrophic mess.

8.  Worrying is the new normal. It does not stop. What if baby learns to crawl while I’m in the shower and crawls to the top of the stairs and then falls down the stairs and I don’t hear her?  Is that her crying? I think I hear her crying...These thoughts cross my mind all day long and I know that they will every single day from now to first steps to teenage years and beyond.

9.  Whatever you do, do NOT Google it. Ok, so that’s virtually impossible, I’ve probably googled random baby/postpartum questions at least once a day everyday since birth. Sometimes it helps, but most of the time it takes #8 (see above) and quadruples it.

10.  Mom life is the best life. There’s no arguing that. It’s just the best. This teeny, tiny growing human fills up your heart every single day and there’s no way I’d trade the mom brain, worrying, sleepless nights, and messy days for anything on earth. Life will never be the same again…and for that I am forever grateful.

One Healthy Breakdown: moms are the most blessed.

Basil Guacamole Dip and Sweet Potato Chips

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Since it’s been a hot minute (ok, a loooong while…blame it on my need to soak up every single waking second with baby girl…and the fact that she lets me get very little else done!) since I’ve posted a recipe, the big come back better be double good…and it is!

A creamy, zesty, bbq-friendly but good enough for a dinner party too chips and dip. If you can’t decide between pesto and guacamole, this recipe is going to be your best friend. Not that we’re into labels or anything, but it also happens to be diary and gluten free and vegan too.

The icing on the cake? The perfectly roasted crunchy sweet potato chips so good that they put sweet potato fries to shame. Not that you’re not already salivating, but allow me to also mention the fact that this is super simple and easy to whip up. In fact, I did it before baby girl’s attention span ran out…which is pretty damn quick! Here’s what you’ll need:

  • 1 bunch fresh basil leaves
  • 1 handful arugula
  • 1 small or 1/2 large avocado
  • 2 tablespoons lemon juice
  • 2 tablespoons pine nuts
  • 1.5 tablespoons olive oil
  • 1 tablespoon nutritional yeast

Blend everything together in a high powered blender or food processor (I use a Vitamix) until it’s thick and creamy. That’s it!

For the chips, take 1-2 sweet potatoes (I used one large) and cut into thin round discs. Roast in olive oil, rosemary, salt, and pepper at 400 degrees until crispy (about 45 minutes at 400 degrees.) Let cool and arrange around your dip.

One Healthy Breakdown: good luck making this one last more than a few minutes!

 

Baby Strength Training

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Tuning in today with sore legs and triceps from Baby Strength Training! That’s right, it’s a thing. New moms, dads, grandparents, caretakers, and anyone else with a baby, this class is for you!

This class is fun, cute, and challenging…and, yes, you use your babe as your weight, workout buddy, and motivation. Taught by Rachel Feldman, Baby Strength Training is new to Nomad Fitness in East Hampton (460 Pantigo Road) and it’s all the rage among the Hamptons babies.

From lunges to crunches, planks to pulsing, every class is different, but you can count on a great full-body workout every single time…and it’s only $20 a class! More relaxed than your typical group fitness class, (due to the fun unpredictability that is babies) there’s no judgement when a baby falls asleep, needs a diaper change, wanders off, or lets out a shriek.

Just bring a baby carrier and you’re good to go. No need for weights or kettlebells when you’re carrying baby weight, but in case your baby does fall asleep or isn’t feelin’ it, they’ve got ’em.

Just as important as the exercises is stretching, which Rachel incorporates throughout the class. You won’t be tight, but you definitely may be sore after Baby Strength Training!

One Healthy Breakdown: somethin’ about working out with babies makes a tough workout cute.

Hamptons Wellness Week 2017

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Hamptons Wellness Week 2017, June 10-18th, was by far the biggest and best event to date! The premiere wellness event in the Hamptons returned with multiple complimentary events, a wide variety of deals and discounts, unforgettable gift bags, and so much more!

From meditation to manicures, fitness to food, and lots more, we had a blast kicking off the summer celebrating wellness in the Hamptons on June 10th at Topping Rose House in collaboration with Hamptons Magazine, Beach Magazine, UnitedHealthcare, Tesla Motors, BUILDTHEORY, and many more wellness-conscious brands! Check out some of the highlights:

We kicked off our kick-off with a group meditation lead by Kadampa Meditation Center.

The founders of HWW with the managing partners of BUILDTHEORY at the kick-off event.

Complimentary fitness classes like LIFTED with Holly Rilinger and Bareless Barre with exhale.

SUP Yoga demonstrations with Paddle Diva and BOGO Fit Mat.

Non-toxic manicures with Dr. Dana and Manicare.

Tesla demonstrations throughout the week.

Awesome raffle prizes and donations to the Wing It Project.

Top fitness classes in the studio.

Including a live DJ yoga class with Electric Love for the whole family.

People of all ages came out to celebrate wellness!

One Healthy Breakdown: what a week of wellness, can’t wait for HWW 2018!

*Huge thanks to our amazing photographer, Satin Sky Photo.

 

Hamptons Wellness Week 2017 is Coming!

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The 5th annual Hamptons Wellness Week returns June 11-18th, with a complimentary wellness kick-off at Topping Rose House on June 10th and continues all week long with specials for the mind, body, and soul! Hamptons Wellness Week proudly partnered with UnitedHealthcare, BUILDTHEORY, Rejuvalift, Hamptons Magazine, and more wellness- conscious names for the biggest and best event yet …because your wellness routine should be anything but routine!

Amp it up by taking advantage of the wide variety of deals and discounts throughout the week at tons of local health and wellness businesses, Westhampton to Montauk. It’s the perfect excuse to try something new and be in the know about the hottest in wellness this season. As always, it’s ONE week with endless possibilities!

The week launches with a FREE event 10am – 1pm at Topping Rose House in Bridgehampton on the 10th. Get excited about getting healthy this summer with master fitness classes, luxurious spa experiences, product sampling, healthy eats, and some surprises. There’s something for everyone and so much more. Get a free non-toxic manicure, mini massage, refreshing facial, anti-aging hand treatment, test drive in a Tesla, and try healthy local eats from Topping Rose House, Hampton Coffee, Harvest Food Box, and Opa on the Go. Did we mention it’s all free of charge?! Don’t miss it! Save your spot by RSVP’ing here.

In addition to all the week’s fabulous deals and discounts, UnitedHealthcare is sponsoring two special events not to be missed. Hampton Coffee Company in Water Mill is hosting a free yoga class in their garden on Sunday, June 11th. Come at 9:30 for a beautiful outdoor flow and nama-stay for complimentary iced tea to follow. Old Stove Pub in Sagaponack invites you to a live DJ yoga class with  to wrap-up the week, 11am on Saturday, June 17th, followed by sips and snacks in the sun! Just bring a mat to both special events and be sure to tag #hamptonswellnessweek throughout your week’s adventures!

Hamptons Wellness Week is all about creating a balanced lifestyle in which you’re able to indulge, enjoy, and integrate well-being into real life. Sprouted from an idea to create an accessible, affordable, enticing way for all members of the community to experience the unique array of wellness opportunities offered on the East End, this week-long event has transpired into a platform for connection in the wellness world and beyond. Whether a year-round resident or weekend guest, new to wellness or a seasoned pro, the common thread of striving for a well-balanced life during an all-inclusive event connects the community in a whole new way.

Hamptons Wellness Week invites you to take a week for your wellbeing before the craze of the summer season hits. Find all of the deals and discounts on hamptonswellnessweek.com and we’ll see you June 10th at Topping Rose House!

One Healthy Breakdown: there’s nothing better than feeling your best at the beach!

 

Creamsicle Power Smoothie

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Spring is arguably the most promising of seasons, showing signs of growth, vibrance, sunshine, and rejuvenation. Unfortunately, spring also brings about unreliable weather, the peak of allergy season, and those end-of-flu-season germs that have us needing some serious Vitamin C. Ditch the pills and give your immune system a healthy boost with this tasty treat instead!

Ingredients:

  • 1 orange or 2 clementines or 1 grapefruit (peeled)
  • juice of 1/4 lemon
  • 1/2 teaspoon vanilla extract
  • 1 scoop high quality vanilla protein powder
  • 1/2 frozen banana
  • 3/4 cup vanilla almond milk or coconut water
  • 1 handful romaine lettuce (optional)
  • dash of turmeric or small piece of turmeric root (optional)
  • ice cubes (optional)

Add all ingredients to a blender, starting with the liquids. Blend until smooth. Add ice cubes if you wish. Pour into a glass and enjoy, knowing that you’re feeding your body right.

One Healthy Breakdown: real food cures all most!