Pub runs are bad for your health: 3 reasons why

pub runs bad for your health photo

Pub runs sound like a great idea.
Bars love them because it creates a weekday rush at a time when business is usually pretty quiet. Running stores love them because it’s fosters community (and people addicted to a weekly run).

Now don’t get me wrong, I love anything that gives people an excuse to get more active.
But pub runs may be keeping you further from your weight loss goals, dampening your energy, and hindering your progress as a runner.


In today’s post, I’ll share 3 reasons I don’t recommend pub runs as we traditionally participate. Then, I’ll give you my formula for a healthier pub run that still lets you have fun with your friends, without throwing all your health goals out the window.
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Shakshuka with Veggies and Chickpeas Recipe, Plus 4 Other Recipes That Make Delicious Leftovers

shakshuka with veggies and chickpeas recipe leftovers

When I first ate a shakshuka filled with veggies and chickpeas at Scratch Bakery in Durham, I was in love. The soft vegetables and chickpeas were bathed in a rich tomato sauce and topped with lightly cooked eggs. It was was decadent, delicious, and filling.

As the day went on, I came to love the shakshuka more and more. Despite the fact that I was moving boxes and packing, I was satisfied and full for hours after eating. I began to appreciate that this meal is a nutritional powerhouse, in addition to being very delicious. This veggie filled shakshuka has fresh ingredients, lots of vitamins and minerals from the veggies, and includes chickpeas and eggs for protein to keep your energy strong throughout the day.


The simplicity of the ingredients and presentation made me want to try it out for a quick weeknight dinner. Success! The heartiness kept me satisfied, and despite how easy it was to make, it felt like a decadent, indulgent treat.


The best thing about this shakshuka filled with veggies and chickpeas is that the base stores beautifully in the fridge or freezer, making for great leftovers.


Life is busy, and lack of time stops many people (including me!) from cooking at home. That’s why I’m obsessed with finding quick, easy meals that also store well as leftovers. You want to make it easy to eat lunch and dinner at home!


Now, perhaps you’ve experienced gross, cold, slightly thick and tasteless meals that  you drag to school or work and begrudgingly eat. If so, I recommend that you try my tricks to revive your leftovers. Adding a little extra salt, some heat, and repurposing with fresh sauces all can help to make your meal taste delicious even the day after.


There are certain foods that make awesome leftovers without any added ingredients or work. In fact, these foods actually taste better the longer that they marinate!! Their flavors intensify and the ingredients soften, making for delicious leftovers you won’t regret eating.


My shakshuka filled with veggies and chickpeas is one such recipe that actually tastes brilliant as leftovers. But I also wanted to share with you 4 other recipes from around the web that  I’ve used as leftovers.


Be sure to share your favorite meals that make awesome leftovers in the comments below!!


Here are 4 of my favorite recipes for amazing leftovers from around the web:

Palak Daal from 101 Cookbooks

palak daal 101 cookbooks recipe

It may not be the most beautiful dish, but this palak daal has bright flavors that will keep your tastebuds (and belly) very happy. Plus it’s packed with great protein and healing spices!

Chickpea, Ginger, and Spinach Soup from Serious Eats

Spanish Chickpea and Spinach Stew with Ginger serious eats recipe

One of my favorite weeknight meals. You can freeze the soup into individual containers, or add extra greens in your lunch pail for a super-greened up treat.

Ratatouille’s Ratatouille from Smitten Kitchen

Ratatouille’s Ratatouille from Smitten Kitchen recipe

This recipe makes for a beautiful meal that lends itself well to being tossed over a salad, pureed into soup, or served with a poached egg or chicken.

Spaghetti Squash Pad Thai from A Couple Cooks

Spaghetti Squash Pad Thai from A Couple Cooks recipe

This recipe is so fresh, bright, and delicious. Add a few ounces of chopped tofu or cooked chicken at the end for a protein-rich and complete meal!

And now…the recipe you’ve been waiting for:

Shakshuka with Veggies and Chickpeas Recipe

Shakshuka with Veggies and Chickpeas
Cook time
Total time
Shakshuka is the perfect dish for lazy weekend brunches or quick weeknight meals. The veggies cook in the tomato sauce to get soft and sweet. Chickpeas and lightly cooked eggs add a generous helping of protein. The best part? The base stores well in the fridge or freezer so you can have delicious leftovers!
Serves: 4
  • 2 tbsp olive oil
  • 4 carrots, chopped
  • 2 large zucchini, chopped
  • 2 cups broccoli, chopped
  • 28 oz chopped or crushed tomatoes
  • 1, 16 oz can chickpeas
  • 6 eggs
  • salt to taste
  • ½ tsp cumin seeds
  • 2 handfuls chopped parsley, cilantro, or rosemary
  • ¼ tsp pepper
  • 4 tbsp tahini
  1. In a large skillet, sauté olive oil, carrots, zucchini, salt, and cumin seeds on medium heat until veggies are starting to slightly brown.
  2. Add broccoli and more salt, sautéing until broccoli starts to soften.
  3. Add tomato sauce, salt, and pepper.
  4. Gently boil the sauce (5-10 minutes), stirring when needed to prevent sticking.
  5. Add the chickpeas, and cook for 2 minutes.
  6. At this point, you can turn off the heat and let the sauce rest.
  7. Right before you’re ready to serve, add the handful of herbs.
  8. Make little wells in the sauce, and crack eggs into the wells, keep the heat on low so the sauce is gently simmering.
  9. Cover the pan and cook the eggs until the whites just set (be careful not to overcook/harden the yolks!) (~5-6 minutes).
  10. Meanwhile, mix tahini with a second handful of herbs and a little salt.
  11. Turn off the heat, and serve with tahini dolloped on top. You can also add some crusty, toasted bread to sop up all of the extra juices!

  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


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

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Healthy Chips Recipe: Banana Spirulina Crisps

healthy chips recipe banana spirulina


I remember reading a fascinating article a few years back about how we derive pleasure from crispy things. Above and beyond the salt and oil, the crisp and crunch of a potato chip makes us pay more attention to our food, and thus derive more pleasure from it.


Now the easiest way to get crispy, crunchy noises is to fry things. But research has consistently finds that eating fried food is associated with diabetes, cancer, and cardiovascular disease risk. However, it’s not clear if this link is because people who eat fried foods tend to overconsume their calories, or if there’s actually something particularly harmful about frying your foods.


I think it’s time to make a crispy, crunchy, satisfying snack that’s also good for you!

I found these Go Raw Snacks at the grocery store and immediately fell in love. But the next thought I had was…..I could totally make this at home!

So here are my Super Banana Spirulina Crisps. They’re made with all real ingredients and are a breeze to put together.

Addictive, crispy, and satisfying, most importantly, they’re also great for you!

The coconut and banana give you tons of potassium and fiber, and I’ve shared with you before that spirulina is a super food you don’t want to miss.

Here are the benefits of spirulina:

  • High in calcium, B vitamins, and fatty acids.

  • Powerful antiinflammatory

  • A great source of chlorophyll, which is a powerful antioxidant, mood regulator, and promoter of iron.


Make this healthy chip recipe – you and your family will love the crunch!

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


Print a free PDF of this recipe!

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Banana Spirulina Crisps
Cook time
Total time
Get a satisfying, crunchy snack without all the extra calories. These banana spirulina crisps are high in antioxidants, calcium, iron, and have anti-inflammatory properties. The subtle sweetness of the banana, and the salty crunch of the spirulina and sesame seeds make this an awesome treat your family will love!
Serves: 20 crisps
  • 2 bananas
  • 2 tsp spirulina
  • 1 tsp vanilla
  • ¼ teaspoon salt
  • 2 tsp coconut oil (melted)
  • ⅔ cup coconut flakes
  • ⅓ cup sesame seeds
  1. Preheat your oven to 170F (or the lowest temperature setting you have)
  2. In a food processor or blender, mash up the bananas, spirulina, vanilla, coconut oil, and salt.
  3. Stir in the coconut flakes and sesame seeds.
  4. Spread out the mixture into a thin layer on a lined baking sheet, smoothing out with a spatula.
  5. Poke the top of the mixture with a fork.
  6. Cook at 170F for 6-8 hours or until crispy.
  7. Break up the crisps, and store in the refrigerator for up to 2-3 weeks (if they last that long!)


Print a free PDF of this recipe!

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  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


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

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Kale, Parsley, and Bulgur Salad Recipe

kale, parsley, and bulgur salad recipe photo

If you needed proof that healthy food can also be quick to prepare and super delicious, look no further than this kale, parsley, and bulgur salad.

Including the cooking time for the bulgur, this hearty salad takes less than 20 minutes to put together, and will have your family and friends begging for more.

Even better, this salad preserves beautifully in the fridge, so you can pack this salad for lunches and picnics in the park. You’ll be happy to eat these leftovers, which is not something you can say about every salad.

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How stress leads to digestive issues

how stress causes digestive issues photo

The “mind-body” connection used to be seen as a fringe science reserved for hippies and people who didn’t trust mainstream medicine.


But the more we learn about our bodies and disease progression, the more we find that the healthy of your mind and your body are truly connected. This connection has been appreciated by Traditional Chinese Medicine and Ayurveda for hundreds of years, and now Western medicine is starting to keep up.


In today’s post, we’ll talk about the many ways stress can cause digestive issues. Then, I’ll share 4 things you can do to keep your belly healthy and reduce your stress!

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Developing a weight loss mindset

mindset for weight loss photo

A lot of the conversations I have with clients start in the same way. Excited to have a nutrition expert at their disposal for a full hour, the questioning begins immediately:

  • What about juice?”
  • Do I need to be gluten free?”
  • What should I eat for breakfast?”

Over time, our conversation shifts. Rather than just talking about the benefits of grass fed meat, or the pros and cons of drinking coffee, we start to talk about why making healthy choices is difficult at work, how to cook with picky eaters in the house, and how to take time for self-care.


As one client told me this last week – “I started working with you looking for you to tell me what to eat. But I’m starting to think that it’s about much more than that. It’s actually about changing my mindset.”


That’s the scary truth most nutritionists don’t tell you (or aren’t willing to work with you on). It’s not simply about intellectually knowing what food to put in your body at a specific time. It’s actually about understanding the patterns in your thinking and the blindspots that are keeping you from getting as far as you want to be.


Now you might be thinking – “that’s not what I’m here for! I want to lose weight or have more energy. I don’t want to deal with mindset mumbo-jumbo.”


But here’s the thing: the gains you make from working on the mindset mumbo-jumbo put the nutrition gains to shame. You start achieving your goals faster and with less stress when you’ve taken care of your mindset around the goals.


If knowledge is power, self-knowledge is all-encompassing, gratifying, amazing power.


This isn’t just true for nutrition – it’s important in all areas of your life. For many of our goals, we say we want to know ONE thing, but we actually want and need the answers to another question.

A great way to understand the goals behind your goals, or the problems behind your problems, is to ask yourself “which means what?”. It helps you get into the mindset behind your statements and understand the core issue or desire you’re working with.

The process is quite simple. You name your goal (for example, I want to lose 10 pounds”), and then ask yourself “which means what?”

Answer the question (e.g., “Which means that I fit in my skinny jeans”), and ask yourself again “which means what?”.

Answer yet again (e.g., “Which means that I’m the same weight I was during college”).

“Which means what?” “Which means that I feel young, energetic, and excited.”

Ah-ha! Your weight loss goal is not just about the number on the scale, or the size of your pants. It’s about your energy, your enthusiasm, and your quality of life.

“Which means what” helps you connect with your why and with the emotional reasons driving your behaviors. Most importantly, this line of questioning gives you a much more compelling reason to stick to the habits that will lead to those goals day in and day out.

So now it’s your turn: choose one goal you’re currently working towards and ask yourself “which means what?” until you get to a core feeling or emotion. Did you learn anything new about yourself or that goal because of your questioning? 


Give this method a try and let me know how it goes in the comments below. 


  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


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

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Homemade chocolate thin mint cookies

homemade chocolate mint thin mint cookie photo

I am totally in support of the Girl Scouts mission:  “Girl Scouting builds girls of courage, confidence, and character, who make the world a better place.”

But the one area where in my opinion they fail in their mission is in their cookies. Traditional thin mints are a combination of low-quality ingredients. They’re basically full of sugar, corn syrup, soybean oil, canola oil, dairy derivatives, and other additives. They use natural flavoring – but there’s no trace of actual peppermint in the ingredients.


Here’s the thing about cookies like Thin Mints. They taste sweet and feel pretty addictive. But the reason why you need a full box to be satisfied is because they’re not actually flavorful or filling.

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3 ways to get the health benefits of coffee

is coffee healthy photo

Thank goodness coffee exists, am I right? I know I’m not alone in my gratitude, because when I first start working with clients, one of their first questions is – “are you going to take away my coffee?”


My answer is a resounding No! I was a barista for 7 years, and a coffee drinker for many years before that. My life would not be the same without that delicious dark beverage!


But it is true that not all coffee is created equal. Sometimes coffee and caffeine can help boost your health. But depending on how you take your coffee and when you drink it, you might be doing more harm than good. 


Here are three things you need to know about coffee/caffeine that will help you consume it in a way that boosts your health and gives you a beneficial buzz.

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Healthy Thyroid Maca Snack Recipe

healthy thyroid maca snack photo

Dealing with hypothyroidism or Hashimoto’s Disease is not easy. Your energy has tanked. You feel tired. And despite watching your diet as carefully as possible, you still see your weight climbing up. You want to exercise and stay healthy, but that feels impossible when all you want to do is sleep.


To make matters worse, the diet recommended for people with hypothyroidism or Hashimoto’s is pretty strict. It’s recommended that you cut out some foods that are delicious and found everywhere in our food supply:

  • No gluten
  • No sugar
  • No dairy
  • No caffeine

Finding a delicious snack that’s still good for you can feel impossible.

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Fat and oil: what are the healthiest fats and oils to cook with?

photo courtesy of

Sometimes nutrition research can give you a bit of whiplash. First fat was bad for you. Then it became good again. Sometimes eggs are evil, and at others, you want to have as much PUFAs (poly-unsaturated fatty acids) as possible.


The terminology is confusing, and it detracts from the most important part: what the heck you should actually consume in your diet.


In today’s post, we’ll show you the differences between saturated, unsaturated and trans fats. But we’ll go beyond the chemistry and show how these different compounds actually affect your body. I’ll share which oils I use in my kitchen, and when it’s most appropriate to use them (because some fats are better than others for cooking). There’s a lot of amazing information here, and you’ll definitely pick up great tips and new ingredients to be using in your kitchen.


Are you ready? Let’s go!

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