Super Healthy, Grain-Free Sweet Potato Pancake Recipe

Make this super healthy sweet potato pancake recipe for your next breakfast or brunch. They’re filling, decadent, and super healthy. High in protein, fiber, and vitamin A, they’ll keep you and your family happy and healthy through the fall and winter months

 

Processed with VSCO with c1 preset

 

If you’d let me, I’d eat breakfast 3 meals a day.

 

There are so many options! You can go sweet or savory, raw or cooked, light or more substantial.

 

Many of you have heard about the famous, two-ingredient pancakes which are getting rave reviews from readers around the country (and are basically the breakfast I make for any house guests or whenever I need to show gratitude to someone sharing their house with me).

 

But my sister’s latex allergy (which means she can’t have foods like bananas, mangos, and avocados), made me want to try out some banana-free pancakes.

 

While these super healthy sweet potato pancakes have more than 2 ingredients, they are still free of flour, grains, and can even be sugar free.

 

The banana egg pancakes have a light, tropical feel, but the sweet potato pancakes are perfect for the chillier fall and winter days ahead. If anything, they seem even more like regular pancakes than the banana pancakes do, so you can fool even the pickiest eaters in your house.

 

And since we’re such close friends, I’ll let you in on an amazing secret: pair the pancakes with a little maple syrup and pecan butter (we used handmade, but you can find great pecan butter from Big Spoon here). It is the most delicious combination, and you’ll almost feel bad about how delicious it is.

 

The nutrition

Let’s count up the score, shall we? We have:

-Gluten-free

-dairy-free

-refined sugar-free

-high protein

-make with whole foods

-high in fiber and vitamin A

-delicious

-easy

-store well!

 

Time to get cooking! 

 

Super Healthy Grain-Free Sweet Potato Pancakes
 
Cook time
Total time
 
Make these sweet potato pancakes for your next breakfast or brunch. They’re filling, decadent, and super healthy. High in protein, fiber, and vitamin A, they’ll keep you and your family happy and healthy through the fall and winter months!
Author:
Serves: 2 as a full breakfast
Ingredients
  • 1 ½ cups cooked sweet potato
  • 4 eggs
  • 1 tbsp chia seeds
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 tsp cinnamon
  • ½ tsp ginger
  • Coconut oil (for pan)
  • 1 tsp honey (optional)
  • Almond, peanut, or sunflower seed butter (for dipping, optional)
  • Maple syrup (for dipping, optional)
  • Jam (for dipping, optional)
Instructions
  1. Combine the sweet potato, eggs, chia, baking powder, salt, cinnamon, ginger, and honey (if using) in a blender and blend until combined and smooth. (If your batter is too thick, just add a few tablespoons of water and blend!)
  2. Preheat your skillet to medium/high heat with coconut oil.
  3. Spoon out the batter onto the skillet – about 2 tbsp for each pancake (works best if the pancakes are about 3 inches in diameter).
  4. When the bottoms of the pancakes begin to solidify and turn brown, flip the pancakes over.
  5. Cook until browned on the bottom (you want them to still be fluffy and slightly squishy through the middle.)
  6. Keep warm until serving.
  7. When serving, top with nut butter and a bit of jam or maple syrup

 

  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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Election Recovery

In our 2016 election recovery – how do we move forward with acceptance, peace, and compassion?

 

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!

 

Looking for a little pre-holiday happiness? Join me at my Relaxing Urban Retreat on Sunday, November 20th for a day of yoga, nourishing food, and community. Register here.

 

Note: this post is not going to be a political lambast. You know that HHH is all about non-judgement and peace. Please read through fully and with an open mind. Thank you for your understanding.

 

This was my first election season in DC.

 

I was ready for the campaigning, the political ads, the constant chatter about it at restaurants and bars.

 

I wasn’t ready for the energy.

 

Starting on election day, there was this energy in the air. This panic. This manic burst of electricity all over the city. The day after was even worse. Think about it: a huge percentage of the city’s population would be leaving DC, knowing that the change in power means upheaval and change in their own lives.

 

Buddhist teacher Ethan Nichtern said it very well. “The story of this election is not blame. The story of this election is white people not knowing what to do with fear. I know how that feels.” (emphasis mine)

 

Now whether or not you agree with him about the election being about fear, I appreciate the sentiment:

I know how that feels. Every single person spewing hateful rhetoric, whether it’s towards Democrats, Republicans, Third Party Voters, the press, the FBI director, old people, young people, Hispanics, or any other group – is expressing a fear we have found in ourselves.

 

Maybe we don’t openly discriminate against minorities. Or treat women as play objects. But maybe we villainize the slow coworker. Or your ex boyfriend. Or you villainize your own aging process. The mistakes you’ve made in the past. The weaknesses. The troubles.

 

We all have fear and pain inside of us.

 

The unenlightened response to that fear: to attack others. To claim the other is the problem. The other is what is making your pain real.

 

The enlightened response: see that their fear is your fear. That you’ve felt this pain too. And to then seek the tools and the help to move through that fear with as little negative impact on others as possible.

 

It’s about attempting to clear the negative energy with love, not hate.

 

“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself”- Rumi

 

This Week’s Assignment:

Do a favor for your fellow humankind and do something to bring more love and kindness into the world today. Share what you did to spread the love by commenting below or sharing your experience with other members of our Happy Healthy Human community 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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Remembering who you are

When faced with a difficult situation: remember who you are. It will keep you from letting that negativity spread through the rest of your life.

 

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!

 

Being friendly doesn’t mean you never run into conflict.

 

Case in point: I had a pretty tumultuous relationship with my advisor in graduate school. It cause me a lot of stress and distress. There was tossing and turning, there was anger and frustration, and there were a lot of tears.

 

Even after I graduated and I was living in a different city, the mention of her name or conversation about my dissertation would make this wellspring of anger rise up in me.

 

I was incredibly uncomfortable with this feeling, and throughout my time at UNC I did whatever I could to keep my anger in check proceed peacefully with my advisor.

 

Luckily, this extreme distress didn’t overwhelm my entire life, likely because I was working so mindfully to contain it. Many people aren’t as fortunate: a negative relationship or work environment overtakes their lives. They stop exercising, seeing friends, and taking care of themselves. They act in ways they wouldn’t under normal circumstances.

 

I think the best tool I used during that time to maintain healthy habits and my happiness was to remember who I am.

 

You see, whenever I was dealing with my advisor, I would forget. I would forget who I was. I would get angry, sad, and stressed. I wouldn’t living up to my own values and standards for how I want to live my life. I felt like I didn’t even recognize myself.

 

So I took measures to remember who I am.

 

My officemate and I decorated the office with inspirational quotes that correlated with the weekly newsletters I was writing each week. I made yoga a non-negotiable in my day. I made time to talk with friends and family who I was comfortable with being silly, happy, and carefree.

 

Remember who I am. That was the secret.

 

Now whether you’re going through a difficult time or not, figuring out what it means to “remember who you are” is incredibly important. For some people, it involves retreating and spending more time at home. For others, it’s getting out and getting active.

 

Ask yourself: Who am I? What do I value? What are the non-negotiables I need in my life to remember who I am?

 

If you have those practices in place, then the other ups and downs don’t phase you as much. Hard situations aren’t as serious, because you’re still you. You’re still taking care of your needs.

 

No matter the situation – you are you. Sometimes we just need help remembering.

 

This Week’s Assignment:

What makes you you? Make a list of some of your favorite activities that you want to maintain, no matter the circumstances Has there ever been a time in your life that you forgot who you were? How did you remember again?  Head on over to our private Facebook group and answer our poll. 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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The Best You Can

Are you doing the best you can? What about everyone around you? Read this post to rethink and redefine “best”.

 

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!

 

Do you think people are doing the best that they can?

This was a question that in her book, Rising Strong, Brene Brown claims she became obsessed with, and I have to admit, this past week, I did as well.

 

It’s an interesting question, right? Are the people you come into contact with on a day-to-day basis trying their best? (editors note: when I read over this draft, I realized I had written “there best” in the previous sentence…)

 

Before you jump to your conclusion: some ground rules.

  • We’re not saying that each person is living up to their highest potential.
  • We are not saying that these people are at the pinnacle of success in their career and lives.
  • What we are saying is that at this given moment, people are making decisions and acting in a way that is the best that they can do in that moment.

So what do you think? In Rising Strong, Brene talks about how she used to be of the “people are not doing their best” camp. And she stayed firmly in this position, until she one day experienced a friend claiming that Brene was not doing her best. Brene sat there and said to herself…”but I am doing my best.” And in that instant, she realized that her perception of what were people’s best was flawed. Only we ourselves know if we’re doing our best in any given moment.

 

Two important things that Brene noticed about this question:

  1. People who believed that others weren’t doing their best were often hardest on themselves. These people aren’t unkind or cruel, they simply have very high standards for themselves and others. Brene found that as people released some of the pressure they put on themselves to be the most successful or the best compared to others, the more they were actually able to relax into doing their personal best in this moment. (That means experiencing a lot less stress).
  2. When you believe that those around you are doing their best, difficult situations don’t seem all that bad, and you develop a deep sense of compassion. This was fascinating to me. What happens is that when someone disappointing happens – maybe a coworker doesn’t pull his weight on a project, or your friend flakes on your dinner plans – you don’t sit around and get angry about what happened. You don’t take up time and energy wondering why they’re doing it or take it personally that they didn’t pull through. Instead, you start to search and see if there could be a reason why this person is giving their best at this time. Maybe there’s something you can do to support them. Maybe you can let it go. And of course, maybe you can realize that this person’s best is not what you need right now, and it’s time to end the business or personal relationship. But the point is that instead of stewing about it, you move forward and make a decision. Progress is made.

 

It’s very important to note here that if you don’t believe people are doing their best, I’m not saying you’re a bad person. Of course not! However, it’s interesting to look into your brain patterns and see how you perceive the situations around you. If you’re finding yourself perpetually disappointed or in drama with the people in your life, it might be worth it to consider whether shifting your thoughts around this issue might lead to more happiness.

 

This Week’s Assignment:

So let’s here it: do you believe people are doing their best? Head on over to our private Facebook group and answer our poll. 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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Embrace your vata

Feeling indecisive? Use this technique to embrace your vata and make decisions easier.

 

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!

 

I was on a call with a potential client a few days ago, and we were discussing future goals. He has a successful position in sales, knows that he wants to transition into a different position, but doesn’t know exactly what that position would be.

As we discussed some of the reasons why he was having difficulty envisioning a future dream, he said “I just have all of these different options in my head- there are so many ways that I can go, and I don’t know which is the right one.”

Something clicked in my head – “Ah-ha! My dear- you are vata.”

He looked at me a little confused, so I explained.

Vata is one of the three doshas, or qualities, in Ayurveda. Vata is a way of describing things, people, or times of day. Vata is fall – it’s the brisk breeze and the cooler temperatures. It’s dryness. It’s airy-ness. It’s you looking at a huge menu and feeling overwhelmed. It’s willy-nilly dreaming without making a decision. That is vata.

Now vata can be both good and bad. Your vata can be in balance, which means that you’re able to see all of the moving parts of a situation and bring them together to create unique solutions. Or it can be out of balance, which means that you’re starting tons of projects without finishing them, or feeling unable to actually pin something down and accomplish it.

When our vata goes out of balance, it’s easy to get into a panic. Things aren’t getting done and we feel a little lost. It’s like walking through an unknown place and reaching a room with 20 doors. They all look good, and you can’t seem to decide which is the best.

If you’re having a hard time pinning down your next steps, the answer is not to deny your vata and try to brute-force choose an answer. Instead, your job is to indulge your vata. Take advantage of all of the possibilities you see in front of you.

When we get lost in that hallway with all of the doors, our problem is that we don’t fully understand what’s behind each door, so we don’t know what to choose. If instead we indulge the vata and actually see where each door leads, you can actually make a decision.

The best way to do this is to get out a pen and paper (or a digital way of documenting your work), and lay out all of the options you see in front of you. Follow each scenario: what would happen if you took that job or moved to that city? What are the pros and cons? What would your life be like? What is the worst that could happen? As you actually play out the scenarios, each choice becomes more real. Instead of an ethereal potential, it becomes a practical reality.

As you indulge your vata, you give your brain space to calm down, to settle back to the earth, and actually move forward with the full assurance that you’ve thought it through.

This week’s assignment:

Think of a decision you’re having a hard time making. What are all of the different possibilities in front of you? Get out a pen and paper, and play these scenarios out.  You can share your experience in the comments below or 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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Healthy Apple Cider Muffins -gluten free & vegan!

Try these healthy apple cider muffins if you need a dose of fall and a simple, healthy treat to energize your day!

healthy apple cider muffins photo

 

I wear a lot of hats during my day. Sometimes I’m in the kitchen making healthy food for my snack food line or for my cooking classes. You can find me leading yoga classes, or helping individuals improve their energy and diet through personalized wellness plans.

 

You could say that’s a lot of different things, but to me, they’re all unified under the goal of helping people live their happiest, healthiest life in full alignment with their values and goals. The yoga, the nutrition, the food, those are just some of the tools I use to help people get there.

 

So even though sometimes we’re talking about headstand, and sometimes we’re talking about how to prioritize your schedule….they’re all with the same goal of living your life in full alignment.

 

It’s with this goal that I started throwing Yoga Parties. A yoga party is a yoga class with tea, snacks, and time to talk and hang out with friends new and old after class. It lasts a little longer than your typical yoga class, but you also get the benefits of nourishing your body and meeting new friends.

 

samantha attard yoga photo

Photo by Andrew Wright

My first few Yoga Parties were held in Meridian Hill Park, and were they a blast. Most participants said their favorite part was connecting with new people they wouldn’t have met otherwise. It was amazing.

 

The Yoga Parties will be slowing down for the winter season, but I’m excited to continue to bring food, yoga, and community together at some other events this winter (be sure to check out my calendar for the latest updates!)

 

Now onto the muffins. I made these apple cider muffins for my last yoga party because I wanted a delicious, filling treat with flavors of fall. These muffins do not disappoint.

 

They’re made with a combination of almond, oat, and chickpea flours for a high-protein blend of gluten free flours! I use flax to replace the egg, and apple cider to sweeten it up. They’re moist, light, and delicious!

 

Check out the recipe below, and let me know in the comments: what does living a life of alignment mean to you?

 

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

 

 

Apple Cider Muffins
 
Prep time
Cook time
Total time
 
Author:
Serves: 20 mini muffins
Ingredients
  • 2 tbsp flax seed, ground
  • 6 tbsp water
  • 1 cup oat flour (or ground oats)
  • ¾ cup chickpea/garbanzo flour
  • ¾ cup almond flour
  • ¾ cup brown sugar
  • 2 tbsp hemp hearts
  • 1 tsp salt
  • 2 tsp baking powder
  • 1 cup apple cider
  • 6 tbsp melted coconut oil
  • 1 tsp cinnamon
Instructions
  1. Preheat oven to 350F
  2. Mix ground flax seeds with water in a small bowl.
  3. Mix ground oats, chickpea, almond flour, sugar, salt, baking powder, and hemp hearts together.
  4. Heat up the apple cider until gently boiling and then combine it with coconut oil.
  5. Add coconut oil/apple cider to the dry flours, and mix until combined.
  6. Then, fold in the flax seed mixture and mix gently until JUST mixed.
  7. Pour into muffin tins, bake for 30 min or until firm.
  8. Let muffins cool in tins.
  9. If you like moist muffins - spoon a teaspoon of apple cider on cooked muffin tops as they cool!
  10. Store in sealed container or freeze for later use!

 

 


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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WeLive Fall Flavors: Lentil Soup Recipe

Make this lentil soup recipe if you need a fast, satisfying Fall dinner. It’s filling, delicious, and super healthy – a crowd pleaser for sure! 

welive lentil soup recipe

 

In my opinion, there are lots of things to love about fall. Slightly cooler temperatures, beautiful leaves changing colors, pumpkins and birthdays and halloween…it’s a fabulous time.

 

One of my favorite parts of fall? The food. Everything gets a little cozier and warmer, which suits my vata dosha quite well.

 

It’s been especially nice to introduce my favorite fall flavors at my bi-weekly healthy cooking class at WeLive. We’ve been making soups, Buddha Bowls, and warming foods.

 

This past week, I made my favorite lentil soup recipe. It combines Indian spices like cumin, turmeric, and coriander with a healthy dose of greens from kale and parsley, and a splash of hearty tomato to round out all of the flavors. This soup has it all. It’s hearty, healthy, and satisfying.

 

Serve this soup on it’s own, over some rice, or with your favorite starch of choice. Most importantly, it’s a great leftover soup, so don’t be afraid to double the recipe!

 

Happy Fall, my darlings!

 

Lentil Soup with Rice Roasted Mango
 
Prep time
Cook time
Total time
 
Author:
Serves: 4 servings
Ingredients
  • 3 Tbsp olive oil
  • 1 white or yellow onion, finely diced
  • 1 Tbsp ground cumin
  • 1 Tbsp ground coriander
  • ¾ tsp sea salt
  • 4 stalks celery, chopped
  • 4 carrots, chopped
  • 3 cups dried lentils, rinsed
  • 32 oz diced tomatoes
  • 1 bunch kale, chopped
  • 1 tsp pepper
  • 1 tsp turmeric
  • ½ tsp cayenne pepper
  • 1 lemon
  • 1 bunch parsley
  • 2 tsp nutritional yeast
  • 1 cup almond yogurt
Instructions
  1. Heat oil, onion, cumin, coriander, and ¼ tsp salt in a large stock pot over medium heat.
  2. Once soft, add chopped celery and carrots. Heat through for 5 minutes.
  3. Add rinsed lentils and enough water to cover the lentils. Cook until soft (~20 minutes).
  4. Add diced tomatoes, turmeric, pepper, and salt to taste.
  5. When fully heated, add kale and lemon juice.
  6. Serve sprinkled with parsley, nutritional yeast, and almond yogurt!

 

  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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Is it true?

When you’re upset with a situation or someone around you – ask yourself: is it true? You might just find that your brain (read: ego) is creating stories, rather than truly understanding what’s going on.

 
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!
 

“I saw it with my own eyes.” That’s the ultimate measure of truth, right?

We rely on our senses to tell us what’s happening around us. But we often forget that there’s actually two steps in that process: First we see something, and then our brain interprets our vision.

In yoga philosophy, they talk about “perception” and “right perception”.

The first perception is that which you see, smell, hear, taste or touch. You sense something and make a judgment about it. For example, you hear a siren and assume that there is a fire across town. Or you taste a dish and decide that there must be lemon in it.

But then there’s right perception: the absolute truth. Right perception is the fact that the siren was actually because of a cat caught in a tree. Or that the lemon flavor was actually lemon thyme (a pretty fabulous herb that actually tastes just like lemon juice).

These are some pretty innocuous examples, but this distinction is incredibly important when thinking about situations that bring us stress, frustration, sadness, and anger.

Think about it: someone cuts you off when you’re driving. “Oh, that guy. He was probably looking at his phone and wasn’t caring about the people around him.”

Your partner doesn’t pick up your repeated calls. “Why doesn’t she care about me?”

These distressing thoughts cause pain and hurt that can last hours or even days.

What if the guy cut you off because he just found out his wife was going into labor?

What if your partner didn’t answer the calls because her battery died while in a long meeting?

Our brains assess, judge, and compartmentalize. We take in all of the information and then come to the best conclusion we can. But those conclusions are not always right.

The good news is that we can leverage this information to boost our happiness.

Here’s what you do:

In a situation that’s causing you stress, ask yourself “do I know that this is true?” Tell the story only with the guaranteed truth (for example, “the person cut me off”, or “my partner hasn’t picked up her phone in 2 hours.”) Explore possible reasons that this could happen, including the possible reasons that would make this a not stressful situation. Then, decide how it would be best to find out the objective truth, or if there’s anything you need to do at this time.

This week’s assignment:

Think of a stressful situation from the last week. What was the source of the stress? Was it the actual situation or your assessment of the situation? What would the situation have been without that stress-filled assessment? You can share your experience in the comments below or 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 new habits form

Save yourself time and frustration: learn how to break bad habits and to form new habits!

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!

 

When you were born, you had about 86 billion neurons. That’s 86 billion nodes by which electrical signals (i.e., conscious and subconscious thought) could be transferred. Each day, signals get sent in particular directions, controlling your speech, your hand-eye coordination, your musicality…and just about everything else in your body.

 

As you repeat specific actions or patterns, like throwing a ball, or saying your name, the connections get stronger. It’s like a path in the middle of the woods: as you tread through the same routes over and over, they get more defined and distinct.

 

At the same time, your brain is pruning other connections that it’s deemed you don’t need. It’s in this period where things haven’t been pruned so much that makes kids so great at picking up new skills, like speaking a second language. They have so many connections in their brain that learning happens better and faster than it does in adults.

 

Why the brain lesson?

If you’re a longtime reader of this newsletter, you know that we talk a lot about habits. Habits are essentially those well-worn paths in our brains. We perform these actions automatically and without too much effort.

 

If you’re trying to change a habit, learn something new, or react differently in specific situations, it’s like you’re walking through a vast forest. You might make your way through it, but it’s dark, full of branches, and difficult to find your way.

 

The second time you find yourself there, you recognize a tree or two. You remember where that particularly treacherous ditch was.

 

The third time, you take a quicker pace. You start to leave markers that tell you which direction to go and which paths to avoid.

 

Each time gets easier and easier, you get faster and faster, and that path becomes more well worn.

 

Understanding this is key to forming new habits and breaking bad ones.

 

We want instant results.

We think that when it takes us a long time to learn something that we’re dumb.

We feel that if we’re 100% consistent with our new habits, we lack motivation or are otherwise deficient.

 

In truth? We’re playing out our biology. We’re foraging through paths unknown. And while the forest is dark, we’re building signposts to make a brighter future possible.

 

When you embark on a new habit, I ask you to have compassion for your brain that is trying to make a journey through a dark forest. I ask you to keep trying again and again to build the new habit. Know that you are laying down the foundations for a clear path, and help you brain out by removing yourself from situations or placing yourself in situations that make success easier.

 

Your assignment:

Think back to a habit you’ve tried to give up or change in recent months. What was the process like? Did it get easier over time? What can you learn about your experience for another habit that you’d like to change? You can share your experience in the comments below or 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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WeLive Spiralized Zucchini and Basil Omelet

This spiralized zucchini and basil omelet is the perfect veggie-filled addition to your brunch or weeknight dinner. It’s high in protein and super filling.

 

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It’s time for another recipe from my cooking class at WeLive. If you’re unfamiliar with WeLive and are curious why an apartment building is holding biweekly cooking classes for their residents, read my previous post all about it here.

 

welive logo photo

 

 

At my cooking class, we served this omelet with a kale salad and roasted sweet potato fries to make a complete, delicious meal.

 

Don’t have a spiralizer? No problem. Simply cut the zucchini into 1/2 inch slices, and it will still taste delicious!

welive buddha photo 2

 

 

When you make this recipe – make sure to take a photo and tag @happyhealthysam so I can see your amazing meal!

 

Spiralized Zucchini and Basil Omelet
 
Cook time
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This spiralized zucchini and basil omelet is the perfect veggie-filled addition to your brunch or weeknight dinner. It’s high in protein and super filling.
Author:
Serves: 2
Ingredients
  • 4 eggs
  • 1 zucchini
  • 1 handful basil leaves
  • 2 tbsp Dijon mustard
  • 2 tbsp honey
  • Olive oil
  • 1 small onion, diced
  • salt
  • pepper
Instructions
  1. Dice ½ onion and sauté on medium heat with olive oil in a pan until translucent.
  2. Spiralize zucchini and add to the onion, salting the zucchini.
  3. Crack eggs and mix in a large bowl. Add chopped basil, salt, and pepper.
  4. Pour eggs over the zucchini and cook in a covered skillet until eggs are just set.
  5. Remove from the pan and place on a serving dish.

 

  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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