Tag: family

Finding Balance in Unpredictability

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What a crazy world we’re living in right now. Not sure about you, but my moods have been up and down and all around. Grateful one day, (or one minute) anxious and fearful the next. I’ve noticed that there are a few tweaks that have made all of the difference in the world to my well-being. While we can’t predict what the future holds, we can focus on what is in our control and take this new normal one day at a time. For me, it’s been monumental to maintain some feeling of inner balance by filling up on vitamin-rich foods, helping others however I can, making time for myself, and cutting myself a ton of slack in a lot of areas of life right now.

I’ll preface this post by saying that I acknowledge that in this time of crisis, adding one more thing to your to-do list, starting a wellness routine, or worrying about your diet is insignificant compared to keeping yourself and your family safe. Those of us who have are healthy and safe, have access to food, a safe place to live, space to move, and time to indulge in self-care are incredibly fortunate and we absolutely should not take that for granted. I can’t even begin to imagine what it is like to be in the medical field, risking your life daily for the well-being of others. THANK YOU!!!

To all of the mamas out there who don’t get ten minutes to themselves all day, you’re rockstars and I give you MAJOR props! It’s okay if you haven’t imposed a schedule or your child won’t focus on the computer for a 30 minute distance learning session (like in our house.) It’s okay if you haven’t put on real pants in a month and your kids live in their pajamas. It’s okay if you feed your family cereal for breakfast and pasta for dinner. It’s okay if you’re drinking a lot more coffee (and wine) these days. Remember to cut yourself MILES of extra slack and that whatever you can do, it’s enough. One super helpful tool when feeling down is simply to make a quick gratitude list. Although the negatives may come to mind first and weigh heavy, acknowledging what we’re grateful for can shift our thoughts and boost our mood. Health, family, shelter, and food are monumental blessings that a lot of others may not have right now, so if we have that, it’s HUGE.

Gratitude usually works for me, but honestly, sometimes it doesn’t. What always works, though, is finding a way to help others who need far more than we do. Whether it’s donating a meal, coffee, or flowers to hospital workers, (contact your local hospital before because there are strict protocols in place right now) volunteer to shop for others if you are able to, purchase from local small businesses, Venmo someone who is out of work, send flowers to cheer up a friend, check in on your neighbors (via phone), send a ‘thank you’ note/text/email to someone you’re extra thankful for, enjoy a meal with your loved ones, and continue to do your part by social distancing. There are so many ways to help right now; it feels really good to help others and turn negative energy into positive action.

I’ve personally found a new level of comfort in food over the past few weeks. Food can bring us tremendous joy, connection, warmth, and hope. Whether it’s trying a new recipe for yourself or your family, watching a feel-good show with a feel good snack, preparing a comforting meal to leave at your neighbors’ doorstep, or indulging in homemade baked goods, food can bring us extra joy and pleasure that we could all use right now. I’ve found great comfort in warm chicken soup, homemade lasagna, dark chocolate, big salads, banana bread, margaritas, wine, burgers, and more. We’ve also made some pretty creative meals out of shelf-stable and frozen foods, as fresh food has become more of a luxury and grocery shopping has become more of a danger. Pretend you’re on Chopped and challenge yourself!

Food can also make us feel not so great if we’re using it to fill a void or beat boredom. While it feels like we’re hibernating and I am definitely eating and snacking more than usual, I’m still trying to practice mindfulness. The first few days of quarantining, I was constantly snacking out of stress and boredom, and started feeling pretty “blah.” While food can bring us comfort, it can’t fill emotional voids. We’ve all done it – tackled a bag of chips and got to the bottom without feeling an ounce of satisfaction, because that’s not actually what we needed in the first place. I encourage you to find comfort in food, but to practice mindfulness and seek emotional fulfillment through other avenues, like human connection (virtually or with family in your home) indulging in a warm bath, writing in a journal, going for a walk, meditating, reading a book, doing an art project or puzzle, at-home workout, watching an uplifting show/movie, or anything else that brings you joy, peace, and endorphins. And if you have been emotionally eating in excess, forgive yourself and be kind to yourself.

It’s about being self-aware and changing your mindset/behavior IF it’s not serving you. If your current habits are making you feel like crap, they’re not serving you. If whatever you’re doing is keeping you sane in this insane time, then keep doing it. Remember that the universal goal here is to survive, not to thrive. If we all come out of this a few pounds heavier, so what? That’s minimal compared to getting ill, being hospitalized, losing someone, and all of the suffering going on around the world.

What’s keeping me sane and bringing me joy is preparing meals that fuel my family, doing an invigorating at-home workout every day (even 10 minutes counts!) working out with family members or virtually with friends, getting outside on sunny days for some vitamin D, getting ample sleep, helping others however and whenever I can, checking in on friends and exchanging hilarious memes about corona and quarantine life, doing simple activities with my children that bring us joy, baking yummy treats for the family, watching comedy shows and uplifting movies after the kids are in bed, living in comfy clothes, and most of all, cutting myself slack.
 
Wishing you WELL xo

One Healthy Breakdown: there’s still so much to smile about!

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!

OHH Baby On The Way!

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We’re so excited to announce an addition to the OHH family! That’s right, Kiley (and Sammy…and Nick) are expecting a baby in March, 2017.

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Follow along this journey here on OHH and via instagram @hamptonskiley for an inside view on this mama’s healthy, fit, balanced (one word: Buddhaberry) and fun pregnancy. And, stay tuned, as baby’s gender will be revealed in the coming weeks!

We promise that OHH is not turning ALL babies ALL the time; however, if you happen to be going through this stage of life as well (congrats!) be sure to check out BumpEast for personalized prenatal & post-natal wellness support in the Hamptons!

One Healthy Breakdown: one healthy baby on board!

May’s Tiny Change: Sit Down to Eat

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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.

 

All About Meal Prep

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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

February’s Tiny Change: Eat More Plants

*This post is part of Kale and Chocolate’s year-long #12tinychanges challenge. Each month, we’re implementing one small, super doable change-over a year it really adds up! Read about all changes here and share your progress on Instagram with the hashtag #12tinychanges!

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You’ve probably heard about the health benefits associated with eating a plant-based diet, like reducing your risk of heart disease, lowering your blood pressure, and adding years to your life. Food experts, nutritionists, and dietitians may disagree about the right diet, but amidst these debates, they have always been able to agree on at least one thing: MORE PLANTS = GOOD.

This month’s tiny change is just that – tiny. No need to cut foods out, restrict, or diet. Simply add more plant-based foods and recipes to your cooking repertoire. If you’re already eating a largely plant-based diet, wonderful! Try something new and interesting like DIY nut milk. If you’ve yet to dip your toe into plant-based cooking, start easy with something like chia seed pudding.

You don’t have to eat less or cut out anything. Just add more vibrant colors, nutrients, and variety to your meals. If a few of those delectable plant-based dishes happen to replace the less-than-healthy ones in your repertoire, that’s just a bonus! So what constitutes “plant-based,” exactly? Great question! Fruits, vegetables, legumes, grains, nuts and seeds, and oils are all fair game – all things that originally stem from plants (pun intended!)

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Here are five ways you can make this tiny change easy and awesome!

1. Incorporate these plant-based foods into the way you already eat

The best thing about plant-based foods? You can fold them into absolutely any eating style – they’re totally inclusive! Eating Paleo? Vegetarian? Gluten-free? Locavore or seasonal eater? Great, simply add more plants to your daily routine!

2. View this as an opportunity to experiment with new recipes + types of food
Consider this a little nudge to explore new recipes or make reservations at a new restaurant. Asian, Indian, and Ethiopian cuisines include lots of plant-based dishes, many featuring interesting spices and flavor combinations. Give them all a try!

Instead of trying to plant-i-fy existing dishes, why not try something totally different? We’re much more likely to enjoy a recipe (and make it again) if we eat it with an open mind…rather than thinking “this was much better when I made it with a whole stick of butter…” This tiny change gives you the perfect excuse to push yourself toward easy experimentation and more adventurous eating.

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3. Know that this isn’t just about smoothies and salads
Gotta love a good green smoothie, but there are tons of luscious, decadent plant-based foods out there. In fact, if you want to try just one new plant-based recipe a week this month, how about some delicious oatmeal, hummus, cookies, PB & J, sweet chocolate avocado mousse, and even ice cream?! Plant dishes can be sweet, savory, warm, chilled, and satisfy just about any craving!

4. Swap in one plant-based dish for one meat or dairy dish

Rather than overhauling your entire meal, try just swapping one dish. Munch on a batch of homemade veggie burgers and sweet potato fries for your Friday night Netflix marathon or warm up with butternut squash soup for meatless Monday. Whip up a balanced meal, use DIY nut milk in your smoothie or make guacamole instead of french onion dip. Just one tiny swap at a time; you’ll be amazed how easy it is to eat more plants!

5. Choose plant-based dishes when you’re eating out or grocery shopping

Now, you know I’m a huge advocate of DIY-ing, but most of us are short on time and long on obligations. Who among us hasn’t picked up dinner on the way home from a hectic day?

Remember, there are a surprising number of plant-based options at your local grocery store, and maybe even your favorite restaurant. Grab a tub of guac, baba ganoush, hummus or even black bean dip. Check out the salad bar for freshly prepared veggies, grains, and plant-based proteins to add to a bed of greens.

When you’re eating out, soups, salads, and vegetarian entrees are often plant-based, (and delicious) so give it a try. To help kickoff this tiny change, you could win amazing prizes and tools to fill up your plate with as many colors and nutrients as possible. You’ll be amazed by how simple it is to eat more plants. And the best part? This easy, delicious tiny change can set you on the road to a healthier heart, longer life, and happier body!

One Healthy Breakdown: Crack open you cookbooks and get ready to veg out!

Turkey Burn Baby Burn

The holidays are a time to indulge, absolutely! A little of this and a little of that, sure, but did you know that the average Thanksgiving meal totals about 4,500 calories and over two hundred grams of fat?! Shockingly, it’s true! Don’t you dare skip out on the fun – you can still enjoy your tasty turkey, beloved potatoes, and precious pie, in fact you should! In true Thanksgiving fashion, I give you these tips to burn it off, move it out, bounce back to balance, and regain your sanity!

Turkey-Trot-Logo-071. Sign up for a local Turkey Trot, a popular pre-feast 5k in various towns across the country. If you’re in the Hamptons, Montauk it is! If you don’t have a local trot, pick a playlist that fills you with energy and gratitude and head out for a run around your neighborhood. Even a couple of miles will rev your metabolism, get your endorphins going, and burn off a piece of pie. That “runner’s high” just may empower you to make better food choices all day long!

2. If you’re not going to trot, find a class. Luckily, you’re not the only one seeking a turkey day workout, so dedicate an hour to sweating before the cooking. Here are some of the many options:

  • Join Rachel at Exhale Bridgehampton at 8:10, 9:25, or 10:35am
  • Take 90 Minute Spin at Sag Harbor Gym 8am with Kerrie, John, and Cindy
  • Jim’s at Truth Training in East Hampton at 9:30am
  • LTB with Patti at Pure Barre Southampton at 9:30am
  • Jessy’s teaching open yoga 8:15 Friday at KamaDeva
  • Surf it off with Emma Friday 8am at Well Within
  • You can find Rachelle teaching at Flywheel at 8:30am
  • Turkey TRX with Linda at 8:45 Thurs and Fri. Gain some peace of mind at Silich Core + Strength in EH for Indo Board Yoga with Evelyn at 9:45 Fri.) ‘Tis the season for giving and Silich is offering unlimited classes for $200 thru Dec. 31, free yoga when you purchase 1 TRX class, and sales on personal training, gift bundles, gift cards, & youth packages!

Image-1(7)3. Walk it off. Instead of settling on the couch after your big meal, why not take a family walk? Leash the dog, rally the crew, bundle up, and take a spin around the neighborhood. Walking is the best non-workout workout because you can literally do it wherever you are (no excuses!) Your stroll will aid digestion, produce endorphins, and give you an opportunity to enjoy nature with loved ones.

4. Hit the yoga mat for a morning flow. As much fun as family holidays can be, sometimes they can get a little chaotic and stressful too. Anyone have that kinda family? Thought so. Yoga practice will get your body moving and your mind centered for the days events.

sunsalsOne Healthy Breakdown: wherever, whenever, however, just MOVE and give thanks for what our bodies can do for us!

Healthy Holidays OHH Style

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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!

One Pan Wonder

Last night, dinner came together quickly, received a big stamp of approval, and involved an easy clean-up thanks to one pan and a few local ingredients. This one pan wonder will quickly become a staple, packed with flavor and ready to eat in a flash. I used fluke, but feel free to experiment with other fish, chicken, beef, or even tempeh. The possibilities are endless!

IMG_2492Here’s how it’s done: (serves 2)

In a large pan, sauté diced garlic (3-6 cloves) in olive oil. Add scallions (use the whole leaf, both green and white parts, discarding the very tops and bottoms) and continue to sauté for another minute before adding chopped zucchini. When garlic and scallions start to brown, add fish, another drizzle of olive oil, juice of half a lemon, salt and pepper. Once cooked thru, remove, plate, and enjoy. Note that chicken, beef, and thicker cut fish will take longer to cook, so add them to pan at the beginning instead of waiting for the garlic to brown. For a heartier meal, mix with brown rice for a stir fry or whole grain pasta. Voilà, it doesn’t get much easier (or healthier) than that!

One Healthy Breakdown: now that’s what I call fast food!

Eat, Drink, & Be Merry!

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‘Tis the season for a whole lotta eating, drinking, and all-around merriness!

image(30)‘Tis the season for a whole lotta eating, drinking, and all-around merriness! This isn’t another “how to survive the holidays” guide. We’re talking the holidays people, not jury duty! So what are we to do?! Here’s what: eat, drink, and be merry and mindful! Don’t just “survive,” ENJOY! The holidays come around once a year and it’s time to celebrate! Here are a few helpful holiday tips:

1. Focus on what it’s really about: FAMILY. Aren’t the holidays all about spending time with the ones we love? Sometimes we forget that and before we know it, we’re back at work and school in the blink of an eye. Do the shopping, cooking, or baking together to turn busy work into family time. Unplug from the outside world for a bit and allow yourself to enjoy these moments together.

2. Indulge. If you’re all about those Christmas cookies, enjoy a cookie or two. If you’ve been waiting all year for egg nog, have a cup of the good stuff. We can have it, we just can’t have it all. Pick your must-haves and allow yourself to truly enjoy them. If you deprive yourself of the things you love, well there’s no joy in that, and you’re more likely to overdo it eventually. Just indulge mindfully and you won’t wake up with a Santa belly or food hangover. Just don’t forget the good stuff, aka good old fruits and veggies. Keep your body and mind well fueled so that you’re able to indulge right and feel good doing it. Make sure you have a healthy breakfast to start your day on the right foot. Have a salad before heading to a party and bring your own healthy dish or cocktail to share.

3. Prioritize YOU. Yes, family time is important, but taking care of yourself is crucial to your health and happiness. Although it’s a winter whirlwind out there, don’t sacrifice sleep, self-care, and the things that keep you sane. If you take on too much, you’ll be stressed and exhausted by January 1 and that’s no way to kick off a new year. Instead, focus only on the most important things on the to-do list and make sure that one of them is YOU. Whether you need ten minutes of alone time in the morning to get your act together, an hour to workout, an afternoon pedicure, or a drink with your friend to break up the family time, make it a must and you’ll thank yourself later. Don’t forget to give yourself a gift, because YOU deserve it!

One Healthy Breakdown: Eat the food. Not all the food. Drink the drinks. Not all the drinks. Be very, very merry!