3-Day Kitchari Cleanse with Recipes by Laurel Street Kitchen

3 day kitchari cleanse guide photo

(Photo Courtesy of Renee Frojo)

What’s been your experience with cleanses? I feel like every day we’re bombarded with messages that we need to detox our bodies, and cleanses tend to rely on juices, only water, or lemon/maple concoctions.


As someone that has suffered in the past from low blood sugar and all of the uncomfortable dizziness, sweating, and palpitations that comes with it, the idea of not eating any solid food for days on end seems daunting at best and harmful at worst. When I was learning more about Ayurveda and realized that I have a Vata dosha, it suddenly made sense why not eating for 24 or 48 hours would do more harm then good.


But as I dove deeper into Ayurveda, I learned about Panchakarma, which is the Ayurvedic detoxification program. Ayurveda stresses the importance of clearing out toxins from your body that accumulate from poor food choices, daily stress, and missed bedtimes. The negative effects of these daily choices add up in our body, creating toxins called ama, which interrupt normal, healthy functioning of our bodies.


Continue reading…

1 Comment

Bullet Nots: A Wake Up Call


“50/50! If you were a casino game you’d have the best odds!”

-Seth Rogan in 50/50.


Last night was super quiet and rainy, so I tuned on the movie 50/50, which stars Joseph Gordon-Levitt and Seth Rogan. I had been meaning to see it for a while, and despite the heavy topic (Joseph Gordon-Levitt contracting cancer at age 27), I have a deep love for Seth Rogan and thought there’d be some good humor in there.


In truth, the movie is not amazing. Great story, funny moments, yes of course I cried, but I wouldn’t call it a cinematic gem (so don’t blame me if you’re not into it).


BUT: as movies like this often do, it was an important reminder. I’m 29. Putting myself in the main character Adam’s shoes was uncomfortable. Adam goes to his first doctor’s appointment where he learns he has cancer alone, because he thinks he’s just having back problems. Living 400 or so miles away from my parents…that’s what I would do, too. Taking the bus to chemo appointments…yep. I would have had times in my 20s where that would be the case.


It was interesting and scary to consider the shear *break* that would happen in my life with a diagnosis like that. One day your biggest problem is a hard deadline at work. The next day, you’re considering your survival.


Continue reading…

No Comments

Bullet Notes: Why meditation won’t make you happy


“They thought: happiness comes when you are meditative. It was just the other way around: meditation comes when you are happy.” – Osho



Ah-ha or light bulb moments are my favorite part of life. In fact, it’s a quest of mine to have as many light bulb moments as possible. It’s why I teach and coach and read and listen to podcasts and interviews. I love the feeling of figuring out a new tool, strategy, or more importantly, a new way of looking at the world. 


I’ve been a consistent meditator for years, and I’ve read about and talked about the benefits often (intro here, walking meditation, meditation for biz, meditation for adrenal fatigue, and other thoughts). After all this talking about how meditation will make us more productive, present, and in general, just a happier person, I was in shock when Osho said in his book reading “The Man Who Loved Seagulls”  that meditation won’t make you happy.

Continue reading…

No Comments

Pitta Reducing Blueberry Coconut Bliss Balls


I’ve been suspecting it for a few months, but I can’t deny it: I’m having a Pitta flare up. My skin has gotten red and sensitive if I use essential oils directly, my body odor has been a little extra…pungent… and my default crisis mode has moved from worry (a vata trait) to frustration (all pitta).


There are lots of reasons for this increase in Pitta. I already have a pretty strong Pitta constitution. I teach at a heated yoga studio 7 times per week. I’m running a business on my own, and I’m in the midst of planning a wedding. Life is a bit of a juggling act right now, and there’s a lot to exacerbate Pitta energy.


How I’m reducing pitta in my body and mind:

Continue reading…

1 Comment

How to Go with the Flow: Lessons from a Time Addict

lessons from a time addict picture

Do you going over your calendar in your head incessantly? Do you find yourself anticipating events hours, days, or weeks in the future? Do you like to make deals with yourself about treating yourself with food, purchases, or TV based on what your schedule is in the future?


Hi, I’m Samantha Attard, and I’m a time addict.


Continue reading…

1 Comment

Roasted Eggplant with Vegan Tzatziki Recipe

This roasted eggplant with vegan tzatziki is a perfect spring meal. This meal is quickly becoming a staple in our house because we love how the tangy vegan yogurt plays together with the warm roasted eggplant. Even though it’s simple enough for a weeknight, I also make this roasted eggplant for many of my cooking classes because the big pieces of roasted eggplant have a meaty quality, and you can eat this dish like you’d eat a steak – it’s a perfect entry point to plant-based eating.

Vegan tzatziki is actually incredibly easy to make, and it tastes just as great as the regular version. I usually make this recipe with plain (unsweetened) Forager cashew yogurt.  Kite Hill Plain Almond Yogurt is equally delicious (just note that the Kite Hill brand does have a few grams of added sugar, though it’s by no means too sweet tasting)!

Continue reading…

No Comments

Is success available to you?


Your potential expands as you move towards it.
-Marisa Peer

Go beyond the immediate “of course!” Answer truly: do you think success is available to you? I was listening to a fabulous talk by the renowned therapist Marisa Peer, and she talked about how a woman she was counseling who lives in the middle of Nebraska felt like the ocean “wasn’t available” to her.
Many of us walk around feeling that SOMETHING isn’t available to us, whether it’s something concrete like the ocean, or something subjective like success, love, happiness, or health.
It’s rare for us to immediately feel what Deepak Chopra calls our “pure potentiality”: the feeling that we could literally be or do anything.
And this feeling – that there’s a primal need that is literally closed off to us – it can cause deep suffering and sadness.
In her talk, Marisa discusses the various ways that her clients or family have felt that things are “unavailable”, and how that can be not just limiting but also destructive.


She ends with a beautiful exercise: hold the newly born you in your arms, cradle him or her, and tell him or her that love is available. Success is available. You are perfect. You are significant.

Marisa believes that we are children of the universe, even more so than children of our parents, and as such, we have the right to everything the world has available.

If you do think there’s some truth to this statement…the next question is what do you do with this insight? Once you recognize that there are crucial pieces of life that feel unavailable…how do you start to turn the vacancy sign on and move in to those places?
My strategy has been to combine this question of “what’s not available” with Byron Katie’s The Work, which I introduced in this post.

Using The Work to make everything available to you.

The purpose of The Work is to interrogate your thoughts and ask if they are absolutely positively true. Let’s use the thought “success is not available to me” as an example.


First, ask: “Is this true?” and then you ask “Can I be absolutely sure that this isn’t true?”.

In asking this question, you realize that you don’t have a crystal ball to the future. There’s no way to say that success is not and will not be available to you.

Second, ask: “When I believe the thought ‘success is not available to me’, what do I feel?”

You explore how that thought can be ripping you apart, whether it’s physically or emotionally.
Third, ask:  “If I drop the thought that ‘success is not available to me’, what do I feel?”

You see what happens to your body and mind when that’s no longer your truth. You might find is that you feel relief, calm, hope, or joy.
The last piece of The Work is the most powerful: the turnarounds.

To complete turnarounds, take your original statement and negate it in as many ways as possible. For example:

  • Success IS available to me.
  • I’m not available to success.
  • I’m not available to me.

Then ask yourself how these three statements can be as true or truer than the original statement. For example:

  • Success is available to me: YES. I’ve gotten promotions, I have a caring spouse, I’m competent and valued at my job.
  • I’m not available to success: I turned away from that opportunity that would have allowed me to get an award because I was scared to apply.
  • I’m not available to me: I’ve been ignoring this need to feel success. I’ve been beating myself down when I could be building myself up.


It’s truly powerful and can bring up beliefs that have been buried as well as insights you were unable to see.


So ask yourself: is there something you feel is unavailable to you? Use Byron Katie’s Work to investigate these thoughts and see how they might not be as true as they felt.

PS: if you need help facilitating The Work – send me an email at sam[at]behappyhealthyhuman[dot]com. I regularly do The Work with my clients.

  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.


Bullet Notes: Balance You to Balance Your Relationships


Real magic in relationships means an absence of judgement of others.
– Wayne Dyer


Relationships (of all types) are messy. Humans are unique, complicated beings. No two are alike, and no matter how “in sync” you feel with your bestie, your husband, or your co-worker, there’s going to be a time that you disagree. recognizes that we all have our subtly different forms of balance. That means we all use different lenses for understanding the world around us, for communicating, and for being fulfilled in our relationships.

Last Saturday, I taught a workshop at the beautiful Take Care Shop in Georgetown about creating positive, productive relationships with the people of all dosha (mind/body) types.


Give Vatas time to make decisions, for example. Communicate clearly and honestly with Pittas. Focus on small, manageable tasks with Kaphas.

But the ultimate conclusion of the workshop was an important one: Finding balance within yourself is the best way to communicate and be in peaceful relationships with people of all three doshas.


It came up many times through the workshop. We run into conflict when we feel that our needs aren’t being met. And while we think that it’s other people not meeting those needs….there’s often the possibility that we could be taking better care of our own needs, too.

That’s the crazy and cool thing: when we feel like we’re giving ourselves the love, attention, space, and care that we need, we don’t have to look to others to give it to us. On the other hand, we get really clear on what it is we do want from a partner, friend, or colleague, and are willing to wait to find it.


So ask yourself: is there something you’re not getting from a specific relationship right now? How can you give that same gift to yourself?

  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 and yoga instructor who helps people eat, move, and live with intention. Learn more here.

No Comments

Roasted Carrot Soup Recipe

You don’t have to cook fancy complicated masterpieces just good food from fresh ingredients.
-Julia Child

This carrot soup has been on replay since last November when we made a vegan (and gluten-free) Thanksgiving. It won the heart of our guests, and we’ve been dreaming about (and cooking) it every since.


Quick sidebar: vegan, gluten-free Thanksgiving was delicious. We all left the table very full, very satisfied, and grateful for darn good food. Shaun made two vegan cheeses from This Cheese is Nutswe made dinner rolls (made gluten-free using Bob’s Red Mill flour) and  pumpkin pie bars from Minimalist Baker, plus my favorite chocolate chip cookies.


But anyway – back to the Roasted Carrot Soup recipe.
Continue reading…

No Comments

Quotes from “Real Love” by Sharon Salzberg


I recently read the beautiful book Real Love by Sharon Salzberg. It was a fabulous deep dive into how to express love for ourselves and for others in this crazy world, and I couldn’t recommend it highly enough. The best part about this book (which surprised even me) was that it was the most practical book I have read in a while for teaching you how to express more love for yourself and others. It wasn’t just “you should” but “here’s how to think about this and put it into practice”.


More big ideas to come from Real Love (get the book here!)but here are some of the quotes I highlighted and loved from the book.


Continue reading…

No Comments