Your annoying health symptoms? They’re empowering information

socrates empower health photo

On Thursday, I had the pleasure of speaking with Ingrid Vaicius, health coach and headache expert, at Sweetgreen. Our topic was listening to your body: paying attention to the annoying health symptoms like headaches and bloating. These symptoms are annoying, not disastrous, but they take energy to manage and make your day more stressful.


As we were discussing the various symptoms, what they signaled about your body, and how to prevent and treat them, you could feel the air in the room get a little heavy. These kinds of conversations can be overwhelming: first you have to cut out dairy, then you have to drink water, then you have to reduce stress…on and on and on.


But as the evening continued, I came to an important realization: the point understanding these symptoms isn’t to make your to-do list longer. Rather, we understand these symptoms so we have information. This knowledge is empowering.


My bloated belly is empowering? Do tell. 


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Grain-Free Vegan Chocolate Cake with Chocolate Avocado Frosting


“Let’s face it, a nice creamy chocolate cake does a lot for a lot of people; it does for me.”

-Audrey Hepburn


I have one word for you: yum.


I wanted to make a cake for my fiancé’s mother’s birthday. She eats gluten free, dairy free, and low sugar. My fiancé and I don’t eat dairy or eggs. Let the games begin 😀


When you start cutting out lots of ingredients like gluten and dairy and sugar…desserts can feel a little *austere*. Moistness goes to the wayside and whole grain flours can be grainy in your mouth.


That’s what led me to thinking grain free and chocolate. Chocolate provides that depth of flavor and luxurious taste, and you avoid a fiberous, whole grain flour debacle.


This grain free vegan chocolate cake hits all the checkboxes:

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3 Day Kitchari Cleanse: Recap and Recommendations

kitchari cleanse recap recommendation photo

Well! The 3 day kitchari cleanse is over! The most common question I’ve received since embarking on it is why the heck I decided to do a 3 day cleanse. Here’s what I was thinking:


I have traditionally stayed away from cleanses and fasting. I’ve done one 3 day juice cleanse, and I only did that as an experiment because so many clients were asking me about their efficacy. I undertook the kitchari cleanse in the same way: I wanted to know what were the impacts of this cleanse (which unlike most others is made up of whole, balanced foods) on my body, so I could decide whether it was a regular practice I wanted to pursue, AND if it would be a useful practice to recommend to my clients.


So how did I feel after 3 days of kitchari? Here’s what happened: Continue reading…


March 2018 Events


Here’s what’s on the calendar this Spring at Happy Healthy Human!


Monday 3/5- Wednesday 3/7 –  3-Day Kitchari Cleanse with Renee of Laurel Street Kitchen!

Spend 3 days eating a nourishing and cleansing diet of kichari, which is used in Ayurveda to cleanse and rejuvenate your body. You can read our kitchari cleanse guide, or sign up for updates here!)

Investment: FREE!


Thursday 3/8 6:30pm at Sweetgreen Georgetown: What are your symptoms telling you?

Join me and health coach Ingrid Vaicius for a workshop about how your silly, seemingly annoying symptoms can be signposts for habits and routines that need to change. There will be free salad from sweetgreen!

Investment: FREE!


Saturday 3/10, 9:30am, Sabrina Cabada Gallery in Arlington: Spring Cleaning Yoga!

Clean out the winter cobwebs with this yoga class designed to get your heart pumping and your body moving. We’ll focus on core activation and back integration so you’re ready for a gorgeous Spring ahead!

Investment: $20


Sunday 3/18, 6:00pm, Patagonia Georgetown: Yoga and Ayurveda 101!

A yoga class and Ayurveda 101 at Patagonia Georgetown! We’ll have salads from Sweetgreen as well. Space is limited, call the Patagonia store to reserve your spot! 202-333-1776.

Investment: FREE!


Sunday 3/25, 10:30am, Realignment Studio in Capitol Hill: Ayurveda 101!

Interested in learning what your dosha is and how Ayurveda can help you achieve balance and wellbeing? Check out my signature Ayurveda 101 workshop in Capitol Hill. We’ll have Ayurvedic snacks, tea, and lots of fun discovering how our bodies and minds work. Reserve your spot here!

Investment: $40


Thursday 4/19, 6:30pm,  Realignment Studio in Capitol Hill: Ayurvedic Cooking Class

Learn how to cook a simple, Ayurvedically balanced meal. We’ll cook and eat, sharing how yo ucan cook easy, nourishing dishes that will help balance your mind and body. Space is limited: reserve your place now! 

Investment: $40

Thursday, June 14th-Sunday June 17th: Shenandoah Ayurveda Retreat!

Spend 3 days immersed in the nourishing practices of Ayurveda. We’ll have daily yoga practices, cooking classes, and workshops designed to help you balance body and mind. Learn more here.



Events are always getting updated and added. Be the first to know by following along on Instagram or signing up for my weekly newsletter!


  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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Bullet Notes: Match your energy for positive action

match energy positive action quote

What do you do when you’re nervous? Do you tell yourself to cut it out, to calm down? Do  you try to breathe deep and slow your heart rate? It might not be as helpful as you think.


Alison Wood Brooks, a professor at Harvard, found that when people tried to calm down their nerves they didn’t perform as well as a group that was asked to turn their nervousness to excitement. Why is that?


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The best zoodle sauce: creamy vegan tomato sauce


Thank goodness my 87 year old Italian grandmother doesn’t know how to work the internet, because this is the best tomato sauce I’ve ever tasted.


This sauce combines the sweet acidity of tomatoes with the umami and depth of mushrooms plus the creaminess blended cashews. The result is creamy, flavorful, and delicious, all without having to add meat or dairy.


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Bullet Notes: Daily routines to improve pitta sleep issues

improve pitta sleep picture


If I had to come up with one foundational healthy habit, it’d be sleep. Yep. More than eating wholesome food. More than consistent exercise. Even more than meditation!

Here’s why: if you’re not sleeping well, you don’t have the brain space to make any of those healthy decisions anyway. Your body is trying to *survive*, and doesn’t have space for much else.


For the first time in many years, I’ve been having some sleep issues, so I’ve been looking deeper into what helps us get a good night’s rest. In my research, I also learned that my sleeping issues were uniquely pitta-type issues (not surprising given my recent pitta imbalance), so I’m sharing recommendations based on that dosha.


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Bullet Notes: Change your Behavior to Change your Life


“If you don’t act on life, life has the habit of acting on you. You can’t have all that you want if you remain the person you are. To get more from life, you need to be more in life.”

-Robin Sharma


Here’s the intellectual debate that William James and Sigmund Freud had over the course of their careers: What matters more: WHY you feel the way you do, or WHAT you do about it today?


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