Not a Silver Bullet: What’s holding you back from good deep sleep?


Sleep is the best meditation.

-The Dalai Lama


The wave was as tall as a house. It crashed into my body, sending me tumbling into the ocean. Underwater for 3, 4, 5, 10 seconds, until finally I found my footing. Within half a minute, there it was again. Me and my family, stranded in the water, unable to reach the safety of the shore.


Luckily, we’ve never actually been in that situation. But in the dream I had last night, it felt incredibly real.


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Vegan Chocolate Tahini Bites with Ashwagandha

Chocolate, I am sure, is the concrete manifestation of love.

-Geneen Roth


Happy Valentine’s Day! Today – a simple chocolate recipe that’s decadent enough for a Valentine’s Dessert but healthy enough for a simple mid-afternoon snack.


This recipe is based on a recipe I found at Mountain Rose Herbs, one of my favorite resources for tea and herbs.


This is a good recipe for those with a Vata constitution because it includes peanut butter and tahini. Pittas, you can have some, but kaphas, please skip this recipe and head straight to my dark chocolate popcorn


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Bullet Notes: Weight Watchers for Teens


The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift.

-Albert Einstein


Last week, Weight Watchers announced that they’re offering free memberships to teens aged 13-17 this summer.


I saw the backlash and have been thinking about the issue, and realized that I had to share some thoughts on this. I’ve already written about my opinion of counting calories, but I’ve primarily dealt with this issue from the framework of an adult, rather than a teen. I worry (and know) that Weight Watchers for teens can create doshic imbalances and disordered eating in teens.


Caveat: I have to say that I do know multiple adult women who have used Weight Watchers for years and have enjoyed their experience and the community. I don’t want to demean or minimize their experiences. I think that Weight Watchers has been great at creating a community for women to share their experiences with food. Creating community and reducing shame is so positive both psychologically and for actual behavior change. Everyone is allowed to have their own experience. I’m coming at this topic from a behavior change and psychology perspective as well as the history of me and my friends who grew up during the age of Weight Watchers.


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Want to Start a Home Yoga Practice? Three Questions to Ask


If you practice yoga every day with perseverance, you will be able to face the turmoil of life with steadiness and maturity.

-B.K.S. Iyengar


We’ve seen the Instagram posts. Sped up videos of chaturangas, down dogs, and chairs. Preferably in front of a wall of plants or a row of huge windows. Hashtag homepractice.


But before Instagram, in 2008, I set my New Years resolution to start a home yoga practice and do yoga every day. I had seen the mental and physical benefits of increasing from 1 day a week to 2 days a week, and then from 2 to 4 or 5. My teachers had talked about how yoga was a daily practice for them. That it was their way to check in with their body and mind. It gave them time to feel their heart beat, their blood pump, and to set an intention for their day.


In 2008, I was in the throws of college courses like organic chemistry and fluid dynamics…I needed an outlet, and daily yoga was a powerful place to start.


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Bullet Notes: Welcome to Reality


I accept reality and dare not question it.

-Walt Whitman


Resilience is accepting your new reality, even if it’s less good than the one you had before. You can fight it, you can do nothing but scream about what you’ve lost, or you can accept that and try to put together something that’s good.

-Elizabeth Edwards


Disclaimer: This story is going to seem incredibly unimportant and petty (plus I kinda seem like a dweeb). I promise there’s an important lesson in it. Keep reading 🙂 


Last night, I was at a friend’s house watching the opening ceremony of the Olympics. I glanced at the clock as I left – 11:00pm. And that’s where the resistance started.


I knew I had an early wake up time. I knew that I had had a long day of teaching. I knew that on days when I’ve been working that long and then stay up too late, I’m in cranky Sam territory and any words that come out of my mouth shouldn’t be trusted as kind or real.


I got to sleep before midnight, slept soundly, and woke up at my 6:30am alarm. Hello, resistance!….”I’m so tired. I’m so stupid. I should have gotten more sleep. Why didn’t I get to sleep more? Today is going to be terrible. I’m going to be tired! And then I have to teach today. This is not good. This is going to be a bad day.”


WOAH there. That’s a lot of thoughts. But this is what they were.

All through my meditation.

All through my journaling.

All through my morning workout.

…it was a never-ending stream of negativity and anger.


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Gluten Free, Vegan Sesame Cracker Recipe


Food is about making an interaction with the ingredients. If you talk to them, they will always tell you a story.

-Jose Andres


Why you should start making your own crackers:

  • No added fillers or preservatives
  • No added sugar
  • You can control the sodium level
  • You can cut the crackers into the EXACT perfect size and shape for whatever dip you’re using
  • It’s cheaper!
  • You can customize ingredients based on your dosha or the seasons
  • You’ll impress your friends
  • They’re actually quite easy to make!


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Bullet Notes: Criticism is Easy


No matter whom you are or what you do, the ground is always shaky. And, the really good news is that shaky ground is fertile ground for spiritual growth and awakening.

-Pema Chodron


Judgement and criticism seem like skills. We value being the sideline quarterback or backseat driver. Obviously we must have some extra knowledge, because if the person in question had the same knowledge, they would realize that what they’re doing is wrong, stupid, fruitless, or selfish, right?


In reality – criticism is easy. We’re biologically hardwired for judgement. In the animal kingdom, making snap judgements saves your life. Our amygdala and deep/back brain regions (also known as our lizard brain) can take past experience, sensory input, and genetically coded predispositions to make snap judgements.


Lion = bad.

Berries = good.

Mushrooms = poisonous.

Automatic, unconscious.



Unfortunately, many millennia on, we still think these snap judgements are valuable. She’s taking a boring job. He’s in a bad relationship. They’re misguided in their beliefs. See? So easy to come up with examples. And I’m sure you can think of examples of the judgements you’ve made (I know I have a fair number of them).


If we move up the evolutionary spectrum to the newer parts of our brain, we get the prefrontal cortex. This is where nuance happens. This is a more difficult place to be and act from. In this brain space, we take our snap judgements and then bring a healthy dose of reality into the situation.


For example: the lizard brain says “why is she taking that boring job?!” Then the prefrontal cortex says “Oh, maybe the team is really great” or “her mom is sick and she needs the extra money”. We realize that our snap judgement wasn’t actually based on complete, 100% truthful information.


Getting out of the lizard brain and into the prefrontal cortex

I suffer from the snap judgements just as much as the next person. More recently, my way of getting myself out of the snap judgement zone has been to think about intention. I believe we have a universal intention:


To be happy. To be free. To feel good.


Even if I don’t understand the decision being made or I don’t agree with the action, I can’t deny their intention, which is very likely a pursuit of happiness and freedom. And haven’t we all done things (good and bad) from this same intent?


Judgement and criticism separates, and it’s not a skill. Discerning the intention behind action, seeing the nuance, and accepting other people’s autonomy is. 


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


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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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Kapha Snack: Dark Chocolate Popcorn (including vata and pitta recommendations!)



Ayurveda traditionally recommends that people with kapha dosha don’t snack (such a bummer right!?). This recommendation comes from the fact that kapha digestion tends to be slower. Kaphas hold on to all of the food and calories they eat, so eating too frequently or between meals can cause blockages and slow down digestion even further, leading to constipation, excess weight, and low energy


Unfortunately, in this day and age of long days and hectic schedules, this isn’t always feasible. So if you’re going to snack as a kapha – what should you eat?

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Self-care vs self-love plus an abhyanga how-to

Perhaps, we should love ourselves so fiercely, that when others see us they know exactly how it should be done.

-Rudy Francisco


I’ve done a lot of things in the name of self-care. I’ve stopped my work to meditate. I’ve happily gone to 6am yoga classes on vacation. I’ve said no to cakes and venti lattes and foods I know would leave me feeling awful for hours if not days.


But I’ve also used self-care as a reason to retreat. As a reason to meticulously count the number of almonds I was eating. To say no to a party where I’d have to explain too many times why I wasn’t partaking in the cheese dip. To “protect” my energy rather than give it – not realizing that in the right cases, energy is multiplied, not diminished, by it’s use.

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