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.

 

 

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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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The First Step in a Diet Makeover

This past weekend, I spoke on a panel at Spark Yoga about finding balance. One woman asked a question regarding diet, and I wanted to answer it here, because it’s a question that comes up often. She asked what to do when she knew there were all of these changes that she could make, but was overwhelmed at choosing how to begin. She had the sense that something needed to change, but didn’t know what to do.

Without knowing her exact situation, preferences, health history, and goals, I couldn’t give her an exact prescription. But I could tell her what I do know to be true: the diet change has to start small and it has to feel doable.

In this episode:
-How to start making dietary changes
-The importance of having a plan
-How motivation requires some knowledge of the outcome

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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Finding your Super Power (hint: it’s not what you think)

Happy Monday, everyone! The topic of super powers came up for me A LOT in this past week. In working with my coaching clients, multiple times we realized their super power that was hidden in a place they didn’t expect. And this is true for a lot of us – it’s hard to truly discern our strengths from our weaknesses so that we can see where we should put our energy and time. In today’s episode:
-Where your super power is hidden
-How to reframe your weaknesses to find your inner strengths
-Why finding your super power is so important

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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45 minute yoga sequence – finding your infinite potential

Hello friends! Today’s yoga sequence is a FAVORITE and is a play off of Monday’s post about recognizing your infinite potential. There are some fun and funky transitions, great strengtheners for the lower body, and a super sweet savasana. I know you’ll love it! This is an intermediate level class, so feel free to modify as you need to reduce the intensity or ramp it up!

As always – if you like this sequence, drop me a message over on Instagram at @behappyhealthyhuman or share this with a friend. Thanks for being a part of the community!

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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Chia Seed Pudding for Better Digestion

This chia seed pudding recipe is a fabulous quick and hearty breakfast. It’s perfect for anyone that’s experiencing constipation or digestive difficulties.

 

Chia Seed Pudding for Better Digestion
 
Prep time
Cook time
Total time
 
Author:
Serves: 1 serving
Ingredients
  • 3 tbsp chia seeds
  • 1 tbsp coconut oil (melted)
  • 6-8 oz unsweetened almond or coconut milk
  • 1 tbsp sunflower seeds
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 scoop protein powder (optional)
  • 1 tsp honey/molasses (optional)
  • ½-1 tsp salt
Instructions
  1. Mix all ingredients together, and then let sit in the fridge for at least 4 minutes but as long as overnight. If the mixture is too thick, water it down with some more almond milk.

 

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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Vata Balancing Postpartum: What to eat

We get caught up with the baby’s eating schedule after birth, but what about yours? In today’s episode, we’ll discuss what to eat after delivery and in the postpartum period so that you’ll have energy and good digestion.

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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4 Ways to Balance your Doshas

What’s your Ayurvedic dosha? Most people have two predominant doshas, and it can be hard to figure out which one to balance and how to go about doing it. In today’s episode, I discuss 4 different strategies for balancing two doshas at once.

Don’t know your dosha? Take the quiz here

 

 

 

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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Sa Ta Na Ma Meditation and Experiencing your Infinite Potential

How much potential do you have? The yogis would say infinite. Let’s explore what infinite potential means, plus learn a meditation exercise to help you embody it on a daily basis.

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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