Exploring The Mind-Body Connection: Fear-Tension-Pain Cycle

Science has been slowly exploring and confirming the existence of a mind-body connection. One of the most palpable ways to see the mind-body connection in action is to explore the fear tension pain cycle. This is a cycle that happens in labor/delivery, in workouts, menstrual cramps, and stressful situations.

In today’s episode:
-What the fear-tension-pain cycle is and how you can recognize it.
-Why the fear-tension-pain cycle exists.
-How to reverse the fear-tension-pain cycle to work in your favor.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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Instant gratification & self-improvement

Whew! After an amazing weekend at my Ayurvedic retreat in Virginia, I’m sharing a powerful lesson on self-compassion and self-improvement. I can’t even count the amount of times that my clients have told me “I just need to let this go” in reference to stress or turmoil.

My answer? Actually you don’t need to let it go.

In today’s episode:
-Why “I need to let this go” is an invitation for deeper inquiry.
-What questions you can ask yourself to understand the root cause of your stress.
-How self-improvement really happens.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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30 minute yoga sequence for creating space

Today’s 30 minute yoga sequence is based on a sequence I used last week in class to help my doula client relax her pelvic floor, tone her leg muscles and get ready for labor! Don’t worry – this is a great class to do, even if you aren’t pregnant. Enjoy the space and relaxation that YOU create in your body in this sequence.

 

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.


 

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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A Fast, Vegan, Gluten-Free Sweet Potato Gnocchi Recipe

A new favorite recipe at my household: fast vegan gluten free sweet potato gnocchi (say that 5 times fast). My methods of making gnocchi may not be traditional, but you still get the delicious flavor and texture of traditional gnocchi. It’s worth a try.

 

In today’s episode:

  • How I prefer to cook gnocchi for perfect consistency.
  • A vegan, gluten-free gnocchi recipe that takes 15 minutes or less to make!

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

 

Vegan, Gluten-Free (FAST) Sweet Potato Gnocchi Recipe
 
Prep time
Cook time
Total time
 
Author:
Serves: 4 servings
Ingredients
  • 1.5 cups cooked sweet potato
  • ½ cup brown rice flour
  • ½ cup chickpea flour
  • 1 tsp salt
  • 1 tbsp olive oil
  • Sprinkle black pepper
  • Olive oil for cooking
Instructions
  1. Add cooked sweet potato, brown rice flour, chickpea flour, salt, and olive oil to a blender. You can also add in a little sage, rosemary, or your favorite spices.
  2. Mix until you have a soft dough.
  3. Heat up olive oil at medium heat in a frying pan.
  4. Spoon out dough using a teaspoon, give it a little roll in your hand, and then place the dough in the frying pan, adding pieces one at a time so that they're not touching.
  5. Let the gnocchi start to brown on the side facing the oil (about 2-3 minutes) and then use tongs or a spatula to turn them over. Again, let sit until they brown and turn them on their side. I usually end up with 3 sided gnocchi.
  6. Remove the gnocchi to a plate, and serve with roasted vegetables, greens, or dip in a dairy-free yogurt sauce.

 

 

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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Tonglen Meditation – You are Not Alone

After a week where two very famous and “successful” people committed suicide, I’m sharing how I understand suicide from the lens of yoga, Ayurveda, and Buddhist wisdom. I’m also sharing a meditation practice that’s beneficial for feeling your connection to others and less alone in your pain.

If you’re experiencing issues or thoughts of suicide, please contact that National Suicide Prevention Lifeline at 1-800-273-8255.

In today’s episode:

  • Yoga and Eastern theory on depression and suffering
  • How to view our own suffering
  • Tonglen meditation and how to process both internal and external suffering.

 

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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Relax from the inside out

It is so easy to get caught up in the external – all of the things that we can see and direct with our own eyes. But stress is a two-way street. It can come from an external source or an internal source. That means that relief can be internally generated as well. Today I’m sharing an exercise that will help you relax from the inside out.

In today’s episode:
-Why it’s so hard to recognize internal stress/tightness.
-Why it’s important to release physical tension.
-How to do belly breathing to relax from the inside out.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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How to find your intrinsic motivation

Happy Monday, everyone! The theme of last week was balancing your internal and external world.

We live in a world with SO much sensory input. There are lessons, teachers, articles, and media everywhere we turn, and it can be hard to tap into what it is that WE value. Today on Happy Healthy Human Radio, I’m talking about intrinsic vs extrinsic motivation and how we can tap into the lasting, powerful, internally generated motivation.

In today’s episode:
-What’s the difference between intrinsic and extrinsic motivation?
-Why extrinsic motivation won’t make you happy in the long haul.
-The difficulty of determining your intrinsic motivators.
-An exercise to tap into your core values and find your intrinsic motivation.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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7 minute rebalancing yoga sequence

Try this simple set of poses after a long day at work. It will rebalance your energy and give you the boost you need to have a great evening with friends or family.

I recommend using a block, book, or blanket, but you can do this without any props if you don’t have them!

As always, take care of your body, support yourself, and enjoy!

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

 

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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Vegan Smoked Gouda Recipe

Today I’m sharing one of the staple recipes in our house – a vegan smoked gouda recipe. The recipe is adapted from Julie Piatt (@SriMati)’s great book “This Cheese is Nuts“.

I can’t recommend this book enough for any vegans or non-dairy eaters. It’s full of delicious, fun recipes that will mean you’ll never miss cheese (and that you have something delicious to bring to a party).

We make this recipe just about weekly, and we can’t get enough. Try it out!

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

 

 

Vegan Smoked Gouda Recipe
 
Prep time
Cook time
Total time
 
Author:
Serves: 1 cheese round
Ingredients
  • 1 cup almonds
  • ¼ cup coconut oil
  • 1 cup filtered water
  • ¼ cup modified tapioca starch
  • 1 tsp Himalayan salt
  • 2½ tbsp agar-agar flakes
  • 1 tsp liquid smoke
Instructions
  1. Blanch the almonds: boil ~4 cups water in a medium saucepan. Add the almonds and maintain for about 1-2 minutes. Drain the almonds in a colander, run cold water on top, and then remove the skins with your fingers (you can also rub them between your hands with a clean kitchen towel to help loosen the skins.
  2. In a Vitamix or high powered blender, blend the almonds, coconut oil, water, tapioca starch, salt, and agar-agar for about 1 minute or until smooth.
  3. Move the mixture into a saucepan, stir constantly over low-medium heat until it starts to thicken (but is still spreadable).
  4. Turn off the heat, mix in the liquid smoke.
  5. Pour the cheese into a 4-inch springform pan that you’ve greased with coconut oil.
  6. Let it cool, then cover with a parchment paper. Transfer the cheese to the fridge to harden.
  7. You can remove the cheese from the mold or simply cut into the pan to enjoy.
  8. Keep it covered in the fridge - it stays good for about 7-10 days.

 

 

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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Your most significant relationship: media and you

Have you ever heard that quote that “you’re the average of the five people you spend your time with?” I truly believe in this adage, but in our current age of media and social media, I think we have to alter the message to be aware of our media consumption as well. Our bodies can’t tell the difference between imagination and reality, so if we invite stressful or troublesome images to our head through our media consumption, it will affect our body just as negatively as having that person in our life!

In this episode:
-Why media is such a huge part of our lives
-How reckless media consumption affected my wellbeing.
-What you can do to reframe your relationship with media.

If you like this podcast, please leave a review on iTunes or share it with a friend. I also love to hear your feedback and questions! You can send me a message over on Instagram at @behappyhealthyhuman.

Subscribe to Happy Healthy Human Radio on your favorite podcast player:

If you like this episode, feel free to leave a review or share with a friend. Thanks for being a part of the community!

  Thanks for reading, and have a wonderful day,   samantha attard sig

Join the Happy Healthy family to get special invites, event discounts, and lessons on living with intention.


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

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