Eat for your dosha: Ayurveda for Breakfast with One Part Plant

ayurveda breakfast photo

 

Ayurveda spends a lot of time thinking about  your morning. They have suggestions for your wake-up time (before 6am is preferred), self-care rituals like scraping your tongue, and suggested morning breathing exercises (aka, pranayama).

 

 

Your morning sets the tone for the entire day, but most of us waddle through it, eyes half closed, trying to not pay attention to what’s going on.

 

I had an interesting encounter the other day – I was cutting up an apple at my coworking space, and a guy nearby said “wow, that looks better than my breakfast.” He then explained that he goes to McDonald’s for breakfast because it’s more convenient than remember to buy and pick up an apple. He even said “it doesn’t make me feel that good.” He saw it! He knows!

 

Ayurveda asks us to acknowledge these gut instincts we have that something doesn’t feel right and honor them. Instead of saying “my breakfast feels way too heavy”, and doing it again, Ayurveda asks us to make a small change so that we feel better.

 

I love Jessica Murnane‘s cookbook One Part Plant because it follows those exact same principles. Jessica has endometriosis, and life used to be incredibly painful (learn more about her battle with endometriosis here). As she made major changes to clean up her diet and switched to a plant-based diet, her pain went away. She started to feel good again.

 

Now you may not have endometriosis or another advanced disease, but if you have skin issues (including acne or dry skin), gas or constipation, or low energy, your body is sending you warning signs that it’s time to make a change.

 

There’s no better way to start making changes than with breakfast. I wanted to offer 3 different breakfast ideas based on your Ayurvedic dosha from One Part Plant because the recipes are so simple. It won’t be a chore to add these breakfasts to your normal routine.

 

Learning what your dosha is

Don’t know what your dosha is? No problem!

 

A quick primer: your dosha (a.k.a., constitution) explains the qualities that you embody both physically and mentally. There are 3 doshas (vata, pitta, and kapha), and we all have a bit of all 3 in us, but one tends to be more dominant and go out of balance more easily.

 

Here’s a quick and dirty way to tell what breakfast from the list below is best for you:

  • Eat the Pitta breakfast if you have any acne, dry skin, rosacea issues,  if you have a job that requires you to have a lot of energy or speak a lot, and if you like being the center of attention.
  • Eat the Vata breakfast if you are thinner, super creative, and tend to get distracted easily.
  • Eat the Kapha breakfast if it’s super tough for you to get out of bed, your friends would describe you as loyal, and if you’re obsessed with dogs and children.

(Want to dive in more? Take the quiz and find out your Ayurvedic dosha here).

 

 

Remember, you might feel a bit of all 3 of these. So just concentrate on the one that seems most important to address right now. 

 

 

Three Ayurveda -inspired breakfast recipes from One Part Plant

Here are your fabulous, Ayurveda-inspired breakfasts from One Part Plant! Make sure to pick up the book at your favorite retailer for fabulous recipes you’ll love throughout your day!

 

Pitta Breakfast from One Part Plant

 

Pineapple Mint Green Smoothie

Oh my pitta darlings. You are awesome and strong and don’t hold back in this world. It’s time to cool down that fire just a little, so you don’t scare your Kapha and Vata brethren, and instead inspire everyone to get on board and work just as hard as you do. This smoothie will do it.

Ingredients:

  • 1 packed cup of greens like spinach or kale
  • 1 cup unsweetened coconut water, plus more if needed
  • 1 cup pineapple chunks, frozen
  • 5-6 mint leaves
  • 1 lime

Directions:

  • Place the greens and coconut water in a high-speed blender and blend until the liquid turns green and smooth. This might take a couple of minutes, depending on the power of your blender. Add the pineapple and mint, and blend until smooth. Add more coconut water if you need to. Squeeze in half of the lime to taste, and add the other half if you want it. Pour the smoothie into a glass and drink up!

 

 

Kapha Breakfast from One Part Plant

Orange Basil Shot

This breakfast is perfect for kapha because it’s not too heavy. Kapha folks have a harder time getting out of bed, and heavy pancakes or waffles will slow you down for the entire day. This orange basil shot on the other hand is tart, light, and will get you ready to take on your day!

Ingredients:

  • juice of 1 orange
  • 1/2 tsp raw honey
  • piece of fresh ginger, peeled (about 1 inch)
  • 3 large basil leaves
  • cayenne pepper (start with a tiny dash, and increase from there!)

Directions:

  • Place all ingredients in a high speed blender and blend until the mixture turns smooth and green. Add more cayenne or ginger if needed; blend again. Drink up!

 

 

 

Vata Breakfast from One Part Plant

Chia Fruit Toast

Vata people live their life up in the clouds. They’re inspiring and creative, but sometimes need a little grounding so they feel secure and ready to bring all their ideas into the world. This chia fruit toast has sweet and grounding elements, with a dose of healthy fats to get you ready to take on the day!

Ingredients:

  • 1 tbsp natural nut butter
  • 1 piece gluten-free, sprouted, or bread of your choice, toasted
  • handful of your favorite berries
  • 1 tsp chia seeds

Directions:

  • Spread the nut butter onto the bread. Toss on the berries. Sprinkle with chia. Feel free to include some hemp seeds for extra protein and nuttiness!

 

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

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

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Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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Using honest conversations to relieve stress

Why honesty is the secret to breakthroughs in stressful conversations or situations.

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!

 

Have you ever experienced writer’s block?

 

Maybe you haven’t written a novel or you don’t write blog posts, but chances are, you’ve experienced a form of writer’s block when you have to send an important email, give a presentation to your boss, or have a difficult conversation with a loved one.

 

You know you have something to say or a decision to make, but you can’t seem to figure out how to phrase it. It just seems way to difficult to actually get the words out.

 

And so you wait. The email remains unwritten. You panic when you see your boss. You screen your loved ones calls. And the stress just keeps on building.

 

I’ve recently been using this fabulous strategy to stop the writer’s block and get into action.

 

Are you ready for it? Tell the truth.

 

Seriously. Most often when we’re having a hard time communicating something, we’re trying to edit our words. For some reason, we feel unable to say what we actually want, and so we feel stuck. We don’t want to lie, and we also don’t want to hurt the other party.

 

So start with the truth. This doesn’t have to be to the person’s face. You don’t have to send the email. But write down or say what you would say if there were no consequences. As if no matter what you said or decided, the other person would say “Awesome! I agree.”

 

When you speak that truth, you clarify your most important values and goals in the situation. You start to understand what is truly upsetting or difficult about the situation.

 

Once you’ve spoken your truth: you edit. You ask yourself – what’s reasonable or unreasonable about my reaction? Where would I be willing to compromise? Where can I be more gracious in my words? What are the emotions behind the words?

 

You step back and examine what you truly want, so when you do actually have the conversation, you’re coming from a place of confidence and deliberate speech, not emotion-fueled anger.

 

For me, this has been powerful. It allows me to get out of my head, so I can move situations forward and find resolution. It’s allowing myself to create a first draft that’s imperfect, but that can lead to the best solution.

 

This week’s assignment:

Think back to a recent conversation or difficult email. What was it that you wanted to say, but felt unable to? Write yourself a first draft. Tell your truth. What happened? Leave a comment below or share your experience with other members of our Happy Healthy Human community in our private Facebook group. Your experience might bring you or someone else exactly the inspiration needed to take the next step. Thank you for sharing!

 

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

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

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Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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Creamy (Non Dairy!) Mushroom Pasta

Want a creamy pasta recipe without the animal products? Try this creamy non dairy mushroom pasta to wow your dinner guests! 

creamy non dairy pasta recipe

 

Sometimes the areas ripest for intervention are the old school standbys. Pasta and tomato sauce is the quintessential family dinner. It’s simple, delicious, and an easy crowd pleaser.

 

You might not have thought that pasta and tomato sauce needed a revamp, but I’m here to tell you that it does.

 

That’s because I used the creamy mushroom tomato sauce adapted from Jessica Murnane‘s new cookbook, One Part Plant.

 

Jessica creates a creamy mushroom lasagna. For my cooking class at WeLive, we didn’t have time to do a full lasagna, so we made the sauce and served it on top of pasta instead.

 

It was AMAZING! Without adding any dairy or meat, we had a tomato sauce that was creamy, satisfying, and oh so delicious.

 

The creaminess comes from cashews which are soaked and blended (don’t worry, it’s much easier than it sounds).

 

Then, mushrooms get sautéed with spices to add a savory fabulousness that you’ll love.

 

Everyone in my class claimed they’re never making tomato sauce the old way again, and you might just agree.

 

And if you’re looking for more plant-based recipes that are simple, delicious, and family-friendly, make sure you check out the One Part Plant cookbook – everything I’ve cooked from there has been amazing!

 

Creamy Non Diary Mushroom Pasta Recipe

Creamy (No Dairy!) Mushroom Pasta
 
Prep time
Cook time
Total time
 
Author:
Serves: 10 servings
Ingredients
  • 1 box lentil pasta
  • olive oil
  • 3 garlic cloves minced
  • 16 oz mushrooms, chopped
  • 1 tbsp tamari
  • 1 tsp dried thyme
  • ¾ cup raw cashews, soaked and drained
  • 1 cup water
  • 1 tsp better than bouillon
  • 28 oz crushed tomatoes
  • salt and pepper
Instructions
  1. In a medium sauce pan, heat olive oil and add garlic. Sautee until it starts to brown.
  2. Add mushrooms, tamari, and thyme.
  3. Cook, stirring every minute or so, for 6-8 minute, until the mushrooms start to release their water.
  4. Combine veggie broth and cashews in a high speed blender until smooth.
  5. Pour cashew sauce into the mushrooms, and simmer, letting the sauce start to thicken.
  6. Add spinach, and stir.
  7. Add crushed tomatoes, salt, and stir to combine. Allow the mixture to heat up.
  8. Meanwhile, cook the lentil pasta according to directions.
  9. Serve with sauce poured over the pasta, adding nutritional yeast if you wish.

 

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

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

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Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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A journaling technique that’s easy and fun

Learn a journaling technique that’s actually easy and fun. Start your day off with this powerful habit for better productivity and happiness.

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!

 

Are you a journaler? I have been a wannabe for as long as I remember. When I was 8 or 10, my sisters and I found my moms stash of old journals, going all the way back to when she was 16 or 18. It was amazing! I was so impressed that she had all of those memories stored up somewhere she could always go back and look at. I wanted the same.

 

I started journaling in earnest, and it did indeed help me through some pre-teen angst. Though I have maintained journaling since, it’s recently felt pretty stale. I had a lot of the same affirmations and statements over and over, and I didn’t actually feel like I was working through issues or chronicling my growth.

 

And journaling can be a beautiful AND powerful thing. It’s recommended by experts in many fields, and techniques vary greatly across disciplines. One very popular method is called morning pages. In this version of journaling, you write 3 pages by hand every day, stream of consciousness. The point is to clear our your mind and make room for the good work. Another method that’s cropped up recently is the 5-minute journal. It includes prompts and quotes for both a morning and evening quick journal. You can use it to relax. To process emotions or thoughts. To catalogue your goals and your day. To plan and stay on track.

 

I realized it’s time to up my journaling game, but the goal remained elusive.

 

That is, until I saw my friend Jess Guzik’s journaling habit. During travels through Europe, she started posting a journal page every day, and it rang true as something my heart would enjoy.

 

Each night, I make the following symbols and write about them:
journaling easy fun photo
  • what was the best thing that happened today?
  • What was the worst?
  • Who did I connect with?
  • What was the weather?
  • What did I eat?
  • How did I exercise/move?
  • What ideas did I have?
  • What’s still on my mind?
  • What would make tomorrow amazing?
  • What can I do to grow the Happy Healthy Human community tomorrow?
  • What must I get done?

 

This technique has been amazing. It grounds my journaling. It gives me something to actually think and write about. And most importantly, it gets me writing and reflecting on my day, instead of letting them pass me by. It’s actually been an enjoyable way to end my day, rather than a chore.

 

Now, these topics I chose aren’t set in stone. Feel free to delete, expand, or exchange topics to what feels good for you.

 

This week’s assignment:

Do you have a journaling habit? If so – what’s your routine? If not, are you interested in starting one? Let us know in a comment below or share your experience with other members of our Happy Healthy Human community in our private Facebook group. Your experience might bring you or someone else exactly the inspiration needed to take the next step. Thank you for sharing!

 

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

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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A simple holistic Ayurveda tip for better digestion

Do you get acid reflux, indigestion, or gas after you eat? Try this simple, 30-second tip from Ayurveda for a holistic approach to better digestion.

holistic digestion tip photo 1

 

Picture this: you’re out to dinner with friends, and you’re enjoying your meal so much that you linger after the food is finished for good conversation.

 

As soon as you stop eating, instead of a pleasant full sensation, your stomach feels like there’s a rock in it. Your acid reflux starts to kick up, and you’re just plain uncomfortable. Suddenly all the joy and relaxation is gone, and your stress levels keep increasing as your stomach continues to feel bad.

 

There are many potential causes of this indigestion. Maybe you ate too much. Maybe it was a little too spicy, heavy, or greasy. Maybe you ate it really quickly, or standing up.  In all of these cases, the fact remains: your body isn’t digesting your food in an efficient, pleasant way.

 

Luckily, there’s an easy way to help you improve your digestive capabilities and reduce some of the unpleasant side-effects of an overly large meal: fennel.

 

simply organic fennel photo

What’s so great about fennel?

According to Ayurveda, the ancient system of Indian medicine, fennel is a cooling herb that stimulates your digestive power. In Western medicine, we know that fennel includes many antioxidants, including anethole, which suppresses TNF alpha, a major inflammatory signaling compound in the body. Anethole, fenchone, and estragole also are anti-spomodic, meaning they help your intestinal muscles relax and not create gas.

 

How do you get the powerful benefits of fennel seeds? Seema, my host at the Johari House in Haridwar, India gave me this tip: simply roast fennel seeds, mix with a large-crystal sugar, and chew on a ½ teaspoon after your meals.

 

By chewing on these seeds after your meal, you release those beneficial compounds to settle your stomach and freshen your breath. I find that it’s particularly useful for helping me stop snacking and signal that the meal is over.

 

Making the seeds couldn’t be simpler, and it’s something you only need to do about once per week. I pack the seeds/sugar mixture in a spice bottle that I carry in my purse, so I’m never without it!

 

holistic digestion photo

 

I love it when the quick fix is a natural, healthy solution, don’t you?

 

Check out the recipe below, and leave your thoughts in the comments: what digestion issues are the worst for you? How have you tried to solve them in the past? Can’t wait to hear your insights.

 

Fennel Digestif
 
Cook time
Total time
 
Author:
Ingredients
  • 4 tsp fennel seeds
  • 2 tsp large-crystal sugar like demerra
Instructions
  1. In a skillet, roast 2 tsp of fennel seeds on medium heat.
  2. When fennel turns fragrant and begins to brown, remove from the heat.
  3. Mix with the other fennel seeds and sugar.
  4. Store in a air-tight container for up to a month.

 

 

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

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

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Your ultimate guide to heal adrenal fatigue naturally

Adrenal fatigue is all to common in our fast paced, 24/7 365 work schedule. Learn the best Eastern and Western remedies to heal adrenal fatigue naturally.
This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!
One of the most important things me and my clients talk about is stress. Stress affects your diet in a few ways. On the one hand, stress makes you much more likely to eat a donut :), but on the other hand, external stressors cause internal stress. The surge of hormones you get with stress can impact your blood sugar, insulin, thyroid, sleep, energy, and hormones. That’s…basically everything in your body.
For many of my clients, the constant barrage of stressful situations and hormones results in adrenal fatigue. This means that your body has been pumping out cortisol and adrenaline (stress hormones) so much that your body stops responding to it. As a result, you feel overly tired and unable to handle stressors when they surface.
Does this sound like something you or someone you love encounters often? Read on.
Combating adrenal fatigue requires a multi-pronged approach. There are changes both internally and externally that have to happen.
Here’s my main tips for dealing with adrenal fatigue:
Nutrition and supplements:
  1. Make grounding, nourishing foods a part of your regular routine. When you have a lot of stress going on, it’s easy to skip meals, to eat while standing, or indulge in unhealthy convenience food. Unfortunately, no matter how comforting that cinnamon roll is, it’s actually going to counteract your efforts to heal adrenal fatigue by bombarding your body with more stress. Instead, opt for regular meals, eaten seated, with an emphasis on fresh fruits and vegetables. Your body will thank you.
  2. Reduce sugar and glucose swings. Along the same lines, you’ll want to reduce the sugar in your diet. The more sugar you include in your diet, the more your blood sugar increases and decreases throughout the day. These swings in blood sugar translate to stress in your body and hormones, as well as swings in your energy levels. You’ll find a more even keel and stability in your body the more you include protein and healthy fats in your meals.
  3. Add some adaptogens:
    1. Maca! This is a powder you can add to morning oatmeal, to smoothies, even cookies! My favorite way to enjoy it is on brazil nuts (here’s the recipe), which is a great snack for your thyroid health!
    2. Chaga or Cordecyps mushrooms: I love to brew it as a tea (from here). It’s pretty savory tasting, but oh so good for you.
    3. Ginseng – great for boosting memory and also giving you energy! (use practitioner code 0819 to get your wholesale discount if you choose to buy from vital nutrients!)
  4. Vitamin B12 – Also a potent energy generator. You can buy here, or buy any supplement made with methylcobalamin. (use practitioner code 0819 to get your wholesale discount if you choose to buy from vital nutrients!)
  5. Vitamin D – you live up north, you’re working a lot. Get yourself some energy and a strong immune system. 2000 IU /day, unless you have been tested and know you have a deficiency, let me know! (use practitioner code 0819 to get your wholesale discount if you choose to buy from vital nutrients!)
Movement:
  1. This might not be the time to take up Spartan races or Cross Fit. Power Yoga might not even be right for you! Instead opt for walks, yin or restorative yoga, dancing, or team sports. Find a way to move your body that you enjoy. Find a way to make yourself smile.
Self care:
  1. Time to find a daily ritual. Something that really rejuvenates and makes you feel like you. It could take 2 minutes or it might be 20. Take an action that connects deeply to you and refreshes your body.
Mindfulness:
  1. find a way to add a mindfulness practice to your day. It could be as simple as driving without any music on. Or doing a walk without music or texting when you go to lunch. It could be a formal meditation practice. Your choice. But it’s time to spend some energy noticing what’s happening in your body.
Remove yourself from situations:
  1. Sometimes the only action that’s left is to remove yourself from the stressful situations. Are there particular people or places that are causing this unease? Could you be in unhealthy relationships or situations on a daily basis? It might be an act of self care to remove yourself.
If you’re dealing with adrenal fatigue or just need more stress support, know that you’re not alone. It’s the task of this work work culture to learn how to reframe stressful situations and build resilience in all that we do. And if you need to work on a more personalized plan, I’d love to support you. Simply send me an email at sam@behappyhealthyhuman.com to set up a complimentary consultation.
This week’s assignment:

Do you or someone you know have any of the signs of adrenal fatigue? What one recommendation do you think you could introduce into your life to bring it back into balance? Put your thoughts in the comments below, or you can share your experience with other members of our Happy Healthy Human community in our private Facebook group. Your experience might bring you or someone else exactly the inspiration needed to take the next step. Thank you for sharing

 

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

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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Vegan Sushi Burrito with Red Chili Sauce

vegan sushi burrito photo

It’s easy to take food for granted. We eat it 3+ times, every single day, for our entire lives.

 

But our food deserves a little ceremony. As we slow down our meals, we have room to breathe, enjoy our company, eat a little less, and actually reduce our stress rather than add to it.

 

Sushi is the perfect place to start. Have you ever seen Jiro Dreams of Sushi? This Japanese chef meticulously prepares his ingredients and has such pride in his work. It kind of makes you think twice about ever eating grocery store sushi again.

 

We’re going to bring a little bit of ceremony back into our cooking with this veggie sushi. The ingredients themselves are easy to prepare, the only trick is getting it to roll up.

 

That’s why I love making sushi burritos! You roll up the sushi in wax paper, and simply cut in half instead of making thin little slices. There’s a lot less potential for disaster, and it makes for a super satisfying meal.

 

The secret ingredient in this burrito? Mother In Law’s Gochujang Paste. It has a satisfying, deep, spicy flavor. I’d just eat it out of the bottle, but it tastes even more amazing mixed up with peanut butter, lime, tamari, and maple syrup in a fabulous paste. Give it a try!

mother in lows gochujang sauce

 

This meal was perfect for my healthy cooking class at WeLive Crystal City. Everyone pitched in to make this a success, and boy was it delicious.

 

 

 

Veggie Sushi with Red Chili Sauce
 
Author:
Ingredients
  • Sushi
  • 2 nori sheets
  • 4 oz cooked quinoa
  • 2 tsp rice vinegar
  • 1 cucumber, cut thinly into 2 inch sticks
  • 1 sweet potato, thinly sliced into 2 inch sticks
  • 1 avocado, thinly sliced
  • 4 oz extra firm tofu, pressed and thinly sliced
  • 1 handful spinach
  • 1 handful sesame seeds.
  • Dressing
  • ¼ cup peanut butter
  • juice from 1 lime
  • 1 tsp Mother in Law's Gochujang
  • 1 tsp honey or maple syrup
  • 2 tsp tamari
Instructions
  1. Prepare Ingredients:
  2. Rinse quinoa and place in a pan with double the water. Boil at medium-high heat until quinoa gets soft (~15-20 min).
  3. Cut sweet potatoes into match sticks, and boil until soft.
  4. Cut cucumbers, tofu, and avocado. Use a paper towel to get rid of any excess water on the tofu or cucumber.
  5. Make dressing: Blend peanut butter, lime juice, tamari, gochujang, and water until smooth.
  6. Once quinoa has boiled, drain any excess water. Add rice vinegar and 1 tsp tamari. Put on medium low heat to boil off any excess water.
  7. Prepare Sushi:
  8. Lay out nori on a flat surface.
  9. Spread with a very thin layer of quinoa, leaving a ¼ inch strip along one end.
  10. Sprinkle with sesame seeds.
  11. Lay out tofu, sweet potato, cucumber, avocado, spinach, and cover with dressing.
  12. To roll: fold over one end of the nori on top of the filling. Tuck the end under the ingredients, nad continue to roll. You can use a little water on the end of the nori that is not covered in quinoa to help the nori stick.
  13. If making a burrito, wrap the sushi in wax paper and cut in half to eat.
  14. If making traditional sushi, use a wet knife to cut the sushi into thin slices (~1 inch wide).
  15. Consume immediately and enjoy!

 

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

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!

 


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The difference between relaxing and self-care

 

Do you do things to relax but still feel burnt out? It might be time to take some true self-care into your daily routine.

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!

 

A question for you: What do you do on a daily basis that is a true act of self-care? Maybe you read some fiction, take a quiet walk, journal, play an instrument, meditate? What do you have as a deliberate time of feeding your soul and spirit?

 

I asked this question to a burnt-out client this week, and she realized… she didn’t actually have one. Her life had become so full of going, going, going (grad school and a full time job will do that to you), that was had stopped taking time for herself in her day.

 

And what a shame that is. When we get busy busy, rest and rejuvenation is the last thing we make time for. And yet, it’s actually the most important thing we can do.

 

Now I’m not usually one to quote bible verses, but I do like this proverb about farming, and I think it’s applicable here. The bible guides us to plant crops for 6 years, and then let the land lay fallow (i.e., nothing to harvest) for a 7th year. In agricultural terms, this makes complete sense: plants take nourishment from the soil, and you have to give the soil a year of rest to replenish the nutrients that make things able to grow again.

 

Do you see how this relates?

All day long, we have all of these energy outputs. We teach, we parent, we work, we move…if we keep giving all of that nourishment without taking energy back in, we’re going to eventually run out of gas.

 

This is exactly what happened to my client. All of that giving of energy has led her deep into adrenal fatigue, which is essentially her body saying “That’s enough! No more stress!” and as a result feeling incredibly tired and lower energy all of the time (We’ll talk more about adrenal fatigue next week.)

 

Maybe when I asked my question at the beginning, you thought “I do lots of things to relax!” But are any one of those something that you do daily, no matter what?

 

My conversation with Ellen made me realize that doing things to relax is different than having a daily deliberate self-care action.

 

For example, my day is completely filled with yoga. I teach, I practice…I move my body daily. But I was still feeling over-run and like I wasn’t getting in me time. Part of my New Years Resolution was to start my day with 10-15 minutes of yoga. I realized that getting that movement in the morning, even if I was going to do yoga later in the day, made a meaningful difference in how I felt and interacted with others.

 

Simply doing yoga wasn’t enough, I needed to put it as a deliberate daily ritual at the start f my day to truly make a difference.

 

Maybe for you, casually reading blogs is “relaxing”, but spending 20 minutes with a fiction book before bed would truly feed your soul. Or perhaps you go for a walk with your dog each day, but you’re usually listening to the news or thinking about work, rather than making it a deliberate time to unplug.

 

Commit to this daily practice of self-care, and you’ll truly see benefits beyond just relaxing.

 

This week’s assignment:

Do you have a daily self-care ritual? What benefits does it give you? If not, what small action could you take daily to help nourish your own spirit? Post a comment below or share your experience with other members of our Happy Healthy Human community in our private Facebook group. Your experience might bring you or someone else exactly the inspiration needed to take the next step. Thank you for sharing!

 

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

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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Deciding when to give up

Let’s look at how thinking about when to give up can actually cause more stress than simply ending it in the first place.

 

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!

 

As you guys know, I’m obsessed with wording. How you phrase something can mean so much for the emotions related to those words. It can change your view of the situation, your creativity in problem solving, and make a huge difference in how people respond to them.

 

So in today’s post- let’s take on another phrase that has a lot of negative energy around it, but gets used all the time: giving up.
We “give up” in relationships, on tests, on hobbies, on businesses, on jobs, on efforts. Giving up is used all the time to replace “ending”. “finishing” “moving on”. And yet we use “giving up”. Why?
 

Giving up implies failure. It implies that something that should have continued is no longer. It says that we are going to stop progress. We are halting. You’re running the marathon, but you decide to just sit down at mile 16 and sing a song instead.

Think about the last time you “gave up” on something. Was that really what you were doing? Were you deciding to be contrarian and not go along with the plans?
Likely not. When we choose to end something, most of the time it’s not about failure.
Instead, choosing to end something is a deep act of self-care and strength. We are having the courage to say “i know it would be easier to keep fighting for this thing, but fighting isn’t want I want to do any more.”
Giving up isn’t deviating from the path, we’re actually following our true path.
Yes, this true path is a little harder to explain. We have a culture of work work work work work (kinda like Rihanna), and when you’re done with that work you should probably do jusssst a little more. Because if we work the hardest, we’ll have the most success, right?
Yes, many good things in life are worth fighting for. And I in no way believe that everything should be seamless and easy. But you get to decide where you spend your time and energy. And choosing to not give your time to a specific cause is not failure. It is strength.
So next time you decide to stop doing something, here are some ways you can phrase it instead of saying that you’re giving up:
  1. “That was an interesting project to work on. And now I’m doing X instead!”
  2. “I did put a lot of effort into that training. I’m not doing it anymore, but I learned so much from it!”
  3. “There were some unexpected twists and turns. I’m glad to have more energy to put into Y now.”
You are not giving up. You are moving forward.
This week’s assignment:

What is a project or situation that you’ve recently decided to end? Did you think of it as giving up? How can you reframe it more positively? Comment below or  share your experience with other members of our Happy Healthy Human community in our private Facebook group. Your experience might bring you or someone else exactly the inspiration needed to take the next step. Thank you for sharing!

 

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

 

This post originally appeared in my weekly newsletter – a Sunday morning email that shares mindful moments, health tips, and interesting news to make you smile. Sign up to receive yours, and be sure to share with a friend!

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!


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How to make any soup great & my hearty lentil soup recipe

how to make soup photo 2

Cooking becomes infinitely easier when you don’t have to use a recipe anymore. When you don’t need recipes, you can start to build meals using the ingredients you already have, rather than having to go out shopping every time you need to make dinner. It means you have a sense of how longs things will take to make, so you can time your meals accordingly. It saves you 25 minutes of googling, and means you can get straight to making your meals.

 

So how do you learn to cook without recipes? Templates. You figure out the components and ordering of ingredients, so you can start to swap out ingredients and flavors accordingly.

 

Let’s start with soup, or any one-pot cooked meal. Here are the components:

  1. Oil or fat base
  2. Flavor base (spices, onions, garlic)
  3. Starch (potatoes, carrots, whole grains)
  4. Veggies
  5. Protein source (lentils, eggs, meat)
  6. Liquid (water or stock)
  7. Toppings

 

Here’s the ordering:

  1. Heat up your oil/fat base.
  2. Add your flavor base and cook until soft.
  3. Add your starches and veggies with liquid.
  4. Add your protein source – this might go in early in the cooking process or later depending on how long that protein source needs to cook.
  5. Add toppings.

 

Simple right?

how to make soup photo 1

Here is the formula applied to my favorite winter lentil soup. It’s hearty and filling, while also being super healthy and delicious. It comes together in under an hour, and it will leave your whole family asking for more.

 

Hearty Lentil Soup Roasted Brussels Sprouts and “jamon”
 
Author:
Ingredients
  • • 3 Tbsp olive oil
  • • 1 white or yellow onion, finely diced
  • • 1 cup chopped mushroom
  • • 1 tbsp ground cumin
  • • ¾ tsp sea salt
  • • 1 tsp black pepper
  • • 2 tsp Better than Boullion
  • • 4 stalks celery, chopped
  • • 4 carrots, chopped
  • • 3 cups dried lentils, rinsed
  • • 18 oz diced tomatoes
  • • 1 cup spinach
  • • 1 cup purple or red potatoes, chopped
Instructions
  1. • Heat oil, onion, onion, cumin, and ¼ tsp salt in a large stock pot over medium heat.
  2. • Once soft, add chopped celery, carrots, tomatoes, and potatoes. Heat through for 5 minutes.
  3. • Add rinsed lentils and enough water to cover the lentils. Cook until soft (~20 minutes).
  4. • When fully heated, add spinach and a teaspoon of Better than Bouillon.
  5. • Adjust seasoning and serve with bread!

 

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

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach, yoga instructor, and makes delicious snacks to help you eat with intention. Learn more here.

 

Healthy Carbs Cheat Sheet

2016-07-15_07.54.46

Get the guidelines on good vs bad carbs, including a sample day's meal plan!

 

 

 


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