Coconut Steamed Mussels


This is one of my favorite summer meals and has the added perk of being a one-pot recipe and something that is really hard to mess up!


1 tablespoon of coconut oil

2 shallots, chopped

1 small sweet onion, chopped

2 heaping tablespoons of minced garlic (about 5 cloves)

1 package of cherry tomatoes (8oz.), cut in half

1 can of coconut milk (14oz.)

1 cup white wine

1 dozen little neck clams

2 lbs. mussels

Salt/pepper to taste

A loaf of your favorite crusty bread

How to cook it

Heat oil, on high heat, in a large heavy-bottomed pot. Add in shallots and onions and saute until onions are translucent and the edges are slightly carmelized. Add in garlic and toss for a few minutes. Add cherry tomatoes, salt and pepper, and toss everything together. Place muscles and clams into the pot and immediately pour the can of coconut milk (including the cream part) and wine over the muscles. Turn the heat down to medium and cover.

While the clams/mussels are cooking, turn your broiler on high. Slice your bread into 1/2 inch slices on a diagonal so that the pieces are long. Then place them in the over under the broiler to toast...only staying on each side for a couple of minutes. You want them crispy but not burnt.

Every 5 minutes, or so, take the top off and mix the shells around to give the ones at the top a chance on the bottom. You'll see them start to open as you mix them around, once they are all open, turn off the heat and let sit for a few minutes with the top off.

Eat right out of the pot or pour into a bowl and enjoy!


Introduction to essential oils

Aromatherapy is an ancient tradition practiced for thousands of years. Using natural fragrances and oils extracted from flowers and plants, essential oils can heal the mind, body and soul. The art of essential oils can be beneficial through inhalation, massage, diffusion and ingestion. With over 100 different types of oils this therapeutic practice can reduce stress, calm the mind, induce sleep, boost mood/energy, heal wounds, improve skin impurities, lower blood pressure, enhance positivity, reduce fevers and ease joint and arthritis pain just to name a few, I could go on and on, seriously.

Throughout my personal discovery and practice of essential oils there are three that I always seem to be carrying around with me, my essential essential oils. I’ll get right to it. Lemon, Eucalyptus and Lavender. I swear by these three oils, whether in my car, purse or nightstand one or all three are always in hands reach.

Lemon essential oil is my go-to for hair, skin, cleaning and beverage enhancer. The aroma is fresh, cleansing and bright giving that citrus burst to uplift your spirits. It is non-toxic and non-sensitizing. Adding a few drops in your palms and smoothing your hair gives it a shine that I never achieved with an over the counter product.

If you are looking to reduce dark or acne spots and give your complexion a balanced, even glow this is your savior. Mix 2 tbsp. of baking soda, 1 tbsp. of raw honey and 8 to 10 drops of lemon oil and massage onto face. You can leave this up to 5 to 20 minutes. Add some drops to you favorite soaps, or natural cleaning products for refreshing, clean scent.

My number one use of lemon oil is adding it to my water. Whole lemons contain citric acid, which can reduce tooth enamel and cause stomach irritation. The lemon oil is distilled from the lemon rind, which does not contain citric acid or that sour taste and has a much higher concentration. Good for the gut, teeth, and wallet, check.

Adding lemon oil to your water increases metabolism, promotes intestinal health by aiding in digestion by reducing and cleansing microbial growth, prevents bad breath, prevents UTI’s, boosts mood, improves the immune system and balances pH. Add at least 3 drops of this oil to an 8 oz. glass of water. I go a little extreme and add a TON. I really could go on and on the benefits lemon essential oil provides. A quick tip is to diffuse lemon oil in your office; it can boost mood, moral and improve focus for yourself and co-workers.

Up next, Eucalyptus. My go-to? Immunity, immunity, immunity! This is my ultimate fight the flu, reduce the cough, sooth the breathing essential oil. The leaves from the eucalyptus tree have been practiced in Chinese medicine for centuries. It has a clean, fresh and expansive aroma and is non-toxic, non-irritant and non-sensitizing. Deep inhalations of this oil can ease breathing during colds, bronchitis, or respiratory infections.

When the sinuses are clogged, inhaling eucalyptus will break down the mucus allowing the breath to flow more freely. It reduces depression and dissolves the feeling of melancholy while restoring positive energy. Its antimicrobial properties fight infection while being soothing for the skin, so it is great for wound healing, cuts and burns.

The second I feel congested I add up to 6 drops of eucalyptus to my palms and inhale deeply for 1 minute if I’m not already diffusing it. My quick tip: while traveling add a couple drops to a light scarf and cover your mouth and nose. Any time I step on a plane, train or basically any mode of public transportation I feel like crap. This tip allows me to breath at ease, fight any airborne bacteria/infection and calms my mind for an easy travel experience.

Oh Lavender, how I love you. This is one of the most versatile essential oils. However it is most regarded for its calming abilities. Sleep and relaxation is my go-to for this oil. It has a soothing, calming and reassuring aroma while being non-toxic, non-irritating and non-sensitizing.

The beautiful purple flowers are extracted through steam distillation, resulting in a soothing, mindful and calming essential oil. The benefits are endless: promotes lymphatic drainage (immunity!), reduces swelling, improves circulation, eases stomach pains, soothes sore throats from coughs, aids in headaches and migraines, calms the nervous system which reduces anxiety, stress, insomnia and depression. It promotes skin health by healing burns and wounds, reduces wrinkles, cellulite, acne, scars, stretch marks and inflammation. I mean do I need to keep going? This oil induces a deep relaxation while encouraging compassion and gentleness towards others.

I have a few tips up my sleeve for this one. Parents! This oil fights lice infection and heals dandruff and hair loss. Having problems with sleep, stress, anxiety, or racing mind (who doesn’t?), add a few drops of this oil to your pillow before bedtime, or simply use a few drops in your palms and inhale deeply for 1 minute, you will instantly feel relaxed. To unwind, add a couple drop of lavender to your bath.  You can also massage it into muscles to reduce pain and relieve stress, also massage in your temples to calm a headache.

So there you have it, my top three essential essential oils. These work best for me, however you may have different ones! My advice, buy a starter kit and just start experimenting. An oil diffuser is key. I use a SpaRoom Aromamist Ultrasonic Essential Oil Diffuser. Its about $40.00 on amazon and its my favorite wellness tool out there. I also cannot stress enough to buy quality organic oils. There are many synthetic versions on the market, however these are of poor quality and can cause opposite beneficial effects because they are enhanced with added chemicals.

Aromatherapy heals, promotes health, vitality, wellbeing, and is an ancient therapeutic art that is practiced throughout the entire world for centuries. It is something I personally incorporate into my daily life and yoga practice and have began to spread the tradition to my family and friends.  If yoga and essential oils is something you are interested in, or want to learn more of, give us a call to schedule a private session or group class.

Get that long, lean, muscular body you've always wanted with this fun workout!

Photo by Anthony Daunt

Photo by Anthony Daunt

The following is an article by Lucia for Hampton Daze Magazine. While we don't have the studio open anymore, we still have the boards and will travel! If you want to set up a private class for you and your friends, give us a won't be disappointed!

If you are tired of the same old workout routine and want to challenge yourself and experience something completely new, Surfset is the key to shaking up your workout.

After taking my first Surfset Class at Well Within Studio in East Hampton, I was dripping in sweat, my abs were on fire and I felt an adrenaline rush, one I imagine to be similar to what those cool surfers feel after a serious session in the ocean.

If I could use two words to describe Surfset it would be core and balance. The entire workout tightens, tones, and strengthens your abdominal muscles like no other fitness class out there. After a few classes, you will start to notice your balance improving. The board is designed to move with your entire body weight, mimicking the real feeling of surfing. It is up to you to maintain your stability with your core strength.

Try doing a standard burpee. Then try doing a burpee on a Surfset board. Once you do you will know what I am talking about! In the 45-minute class, you will experience duck diving, popping up, paddling, and moves that build lean and long muscle tone and increase your flexibility.

Have I mentioned the resistance bands? Well, to top it off, there are some serious resistance bands that give your arms that extra kick in the butt and take your workout to the next level.  

Surfset classes are the most unique, challenging, and fun way you can get your fitness on. Between the cardio, muscle building moves, and of course good music, by the time class is finished you will feel like you just had the most sensational workout experience.

If you want to try surfing it is a great segue to get one foot in the water, ha! If you are a surfer and want to build and retain muscle tone and increase your aerobic and anaerobic capacity, Surfset classes are a great resource.

Myself, and Emma Field teach Surfset at Well Within Studio. Swing by and give it a try!