Happy Healthy Human Radio - Find Balance With Samantha Attard PhD, RYT, Doula

Happy Healthy Human Radio - Find Balance With Samantha Attard PhD, RYT, Doula

anchor.fm/samantha-attard
These broadcasts deliver big life lessons in digestible packages. You’ll find meditations, recipes, yoga, and lessons on gaining balance from Samantha Attard. Sam is a doula, yoga instructor, nutrition PhD, and coach who specializes in eastern philosophy and Ayurveda, the ancient Indian healing system. Listen and find bliss and balance in your every day.
How I create my yoga sequences
Aug 20 • 16 min
If you’ve ever taken yoga with me (in person or on the podcast!), you know I create pretty unique sequences. But these poses are not random - they’re always tied to an energetic or emotional theme that I want to embody physically. In today’s podcast,…
25 minute yoga to relax your back
Aug 17 • 27 min
It’s the request I get most often from private clients and yoga students: can we do something to relax my back? If you want to soften up your spine and release tight muscles, this is the practice for you. 25 minutes of simple movements to help your back…
Life 101: How to Breathe
Aug 16 • 15 min
Are you breathing correctly? Breathe is the most fundamental part of our lives (you don’t go a day without it!), yet most of us aren’t breathing correctly. Our shallow breaths are weakening our core muscles, starving our bodies, and stressing us out. In…
Preventing and Treating Diastasis Recti During Pregnancy
Aug 15 • 14 min
We hear a lot about diastasis recti after you’ve delivered the baby, but is it possible to prevent and treat diastasis recti when you’re still pregnant? It sure is! In today’s podcast, I’m diving into the most important exercises you can be doing to…
Finding the positive qualities in your Ayurvedic dosha
Aug 13 • 22 min
Sure, you could think about your Ayurvedic dosha as an imbalance, but I prefer to think about the most positive ways to express my dosha. Let’s discuss why each dosha is *perfect*, *beautiful*, and *awesome*. In Today’s Episode: -The typical way of…
15 minute short and sweet yoga flow
Aug 10 • 14 min
If it’s been a few days, weeks, or months off yoga, this is a short and sweet practice to get you back into your body. I’m always amazed at what just a few mindful breaths can do for my energy and mood. Enjoy! If you like this podcast, please leave a…
The First 12 Hours of your Baby’s Life!
Aug 9 • 23 min
Most birth planning ends with the delivery of your baby, but there’s so much more to it. Let’s talk about what happens after that baby is out, so you can make the best start for your baby’s life (and yours too!) In Today’s Episode: -Why do we delay cord…
A Million Ways to Meditate
Aug 8 • 18 min
Today on the podcast, we’re talking about all of the different ways to meditate, and why I think meditation is a critical skill in our current day and age. We’ll finish with a short, 3 minute meditation that will leave your heart and mind feeling cleansed…
Vegan Baking Tips and an Apple Cinnamon Bread Recipe!
Aug 6 • 15 min
Vegan baking can be daunting! But after a decade of playing with all sorts of baking recipes, I have three great tips that will help you turn your favorite baking recipe vegan friendly. And, I’m sharing a recipe for vegan apple cinnamon pull apart bread -…
45 minute vinyasa yoga to find your flow (PMS-friendly, too!)
Aug 3 • 46 min
Life has been feeling pretty off-kilter the last few weeks with the ever changing weather here in Washington, DC. So in honor of the very vata-pitta weather we’ve been having, this practice is designed to help ground you while still maintaining fluidity…
Got big goals? Let’s WOOP!
Aug 2 • 10 min
We all have goals. Maybe you make 5 year plans, set monthly intentions, or just try to make it through the day. No matter your time scale, there’s a scientifically-proven way to make your dreams a reality: WOOP! WOOP is a process developed by Dr.…
Preparing for a cesarean delivery (even if you’re low risk)
Aug 1 • 17 min
Birth is….unpredictable. So with my clients I always focus on exploring ALL of the options and all of the scenarios, so that there is no surprises when it comes to your birth. Cesarean deliveries is one of those things we don’t like to think about, but…
The voices in your head and how to find your inner mentor
Jul 31 • 21 min
So maybe you’ve noticed that your brain chatter can get loud. All of the voices inside your head are telling you what to do, what to stay away from, and how to conduct your best life. But sometimes the voices are in opposition, so how do you know which…
25 minute after work yin yoga
Jul 27 • 27 min
Work is fun and all, but all that time at a desk can really cramp your style (and your muscles). In this yin yoga sequence, we’ll particularly target the shoulders and hips so that you can move on from your workday with positive energy flowing through…
Is that your energy leaking?
Jul 26 • 22 min
Dang! This episode got real deep, real quick. Today let’s talk about energy. Energy is the currency of our world, and it transcends both mental/emotional and physical. We’re going to talk about why we have to be more aware of our energy, the sneaky energy…
Vegan gluten free coconut chia energy balls!
Jul 24 • 11 min
In Ayurveda, there are 6 tastes, 3 of which balance pitta and 3 of which increase pitta in the body. Today I’m sharing a delicious energy ball recipe that’s perfect for pitta season. In today’s episode: -What tastes help pitta come into balance. -My pitta…
Why having a birth plan is so important and how to create one
Jul 23 • 14 min
So I used to think that birth planning was for high-maintenance controlling types…and boy was I wrong. Birth plans aren’t about naming the outcomes of your birth or pretending that you can control how your birth progresses. It’s about being clear on your…
45 minute vinyasa yoga to celebrate infinite possibilities
Jul 20 • 44 min
Today’s yoga practice is for celebrating the infinite possibilities in the future. We’ll ground down into our present moment so that we’re firmly anchored and ready to take the steps needed to build the future that we want to see! This practice is an…
Your future starts in your present
Jul 18 • 9 min
Today’s podcast is a super important look into TIME. From the infinite possibilities of the future to our realities of the present, you’ll learn how to achieve your dreams, one step at a time. Plus, I’m sharing my favorite tool for getting things done:…
The most underrated part of your birth plan
Jul 17 • 10 min
Time for another audio/video episode of the podcast. This podcast is all about an important part of your birth plan: what’s going to happen in your car ride to the hospital. It sounds silly, but your car ride plays a huge role in your mental/physical…
Monday motivation according to your Ayurvedic dosha
Jul 16 • 15 min
Happy Monday! Let’s get your Monday motivation revved up this week by talking about how your motivation and, goal setting, and follow through differs depending on your Ayurvedic dosha. We often think that there’s one prescription for “balance” in our life…
30 minute vinyasa yoga to balance your 5th chakra
Jul 13 • 31 min
Today’s yoga practice is for balancing your 5th chakra and toning your voice. The 5th chakra is centered at the throat and is how we communicate with the world. The throat chakra is what allows us to express our inner world and our values. We need to…
Cooking for Two Different Doshas
Jul 12 • 11 min
Just when you think you’ve figured out your Ayurvedic dosha, you realize that your partner or roommate doesn’t have the same dosha as you. Now what do you do? I think it’s safe to say most of us don’t have time to cook two meals every night… That’s why in…
Hydration During Pregnancy and a Call to Action
Jul 10 • 13 min
This is Happy Healthy Human Radio’s first audio/video episode! I did a Facebook Live all about this topic of hydration during pregnancy and I wanted to make sure it was shared here on the podcast as well. We’re talking all about hydration during…
Want to change someone’s mind? Here’s what to do.
Jul 9 • 18 min
Maybe you’ve noticed that you don’t agree 100 percent with everyone in your life. People take jobs you don’t think they should, date people you don’t like, or have certain habits you think are unpalatable. What do you do when you want to change someone’s…
20 minute vinyasa yoga to find fluidity
Jul 6 • 20 min
Today’s yoga practice is about cooling our bodies from pitta season and finding some fluidity in our bodies. One of the things I love about yoga is the sense of grace that it gives as you move smoothly with your breath and body. I wanted to invoke this…
How to reduce conflict
Jul 5 • 11 min
How many interactions with others do we have every day? Whether with acquaintances or our longest friends, conflicts happen. It’s inevitable when we all have our own motives, schedules, needs, and impressions about what’s happening in front of us. But I…
Tongue Scraping 101
Jul 3 • 7 min
Even though we all brush our teeth and floss, tongue scraping is a *quick* important addition to our oral hygiene routines. Ayurveda recommends scraping our tongues every morning to remove bacteria built up over the night. It’s also a useful way for us to…
Life as a newborn: from fancy hotel to Berlin nightclub
Jul 2 • 9 min
Ok, ok, ok, there’s a bit of an extended metaphor in this podcast, but stick with me. We’re talking all about why babies are the way that they are in the first few months of life. They don’t sleep through the night, sometimes they eat for 4 hours in a…
30 minute vinyasa yoga to soften your heart
Jun 29 • 31 min
I’ve been feeling like a broken record in my yoga classes this last few weeks - “open your heart” and “soften your heart” have been the theme of multiple classes. But I think it’s for good reason. We have become very good at building barriers around our…
Why I love Banana Nice Cream
Jun 28 • 5 min
I’m an “at-home” sweetener, which means I’d rather add sugar myself to a product than have it already present. That’s why banana nice cream (i.e., frozen bananas blended to be like ice cream) is one of my favorite desserts! In today’s episode: -When fruit…
Why you have irregular periods
Jun 27 • 9 min
After a decade of wondering why I had irregular periods, I found a simple answer in a powerful book - “Taking Charge of Your Fertility” by Toni Weschler. Her wisdom has been life-changing, and there’s an important lesson in this episode even if you don’t…
Ginger Pickle for Better Digestion
Jun 26 • 5 min
Does your belly feel a uncomfortable after eating? Maybe you get bloated, feel overly full, or get some acid reflux. In Ayurveda, these digestive discomforts would be due to low agni - low fire in your stomach/digestive system. In today’s episode: -Why…
Expanding Your Definition of Success
Jun 25 • 9 min
Happy Monday, everyone! Today I’m talking about success, and specifically what we define as successful. Typically, we’re taught to focus on external metrics - passing a test, getting a promotion, or someone telling us we’re awesome. Unfortunately, we…
30 minute yin yoga for connection
Jun 22 • 31 min
Today’s 30 minute yin yoga sequence is about connection and slowing down. After a full week of a 24-hour news cycle, PLUS my own realization that my brain has been moving just a *bit* too fast, I created this sequence to help us all reconnect to…
Your Guide to Eating Healthy Oils
Jun 21 • 12 min
Are oils good for you? I say yes, as long as they’re fresh! Yep - not all oils are created equally AND it’s actually pretty easy for our standard oils to go rancid. YUCK. Today on the podcast, I’m sharing which oils are in my kitchen cabinet, and how I…
Creating Routines According to your Dosha
Jun 20 • 9 min
In Ayurveda, we create daily routines to keep us in rhythm with our bodies, our days, and our seasons. In true Ayurvedic fashion, these routines need to be personalized according to your dosha (your mind-body type). When we create routines in line with…
Exploring the Mind-Body Connection: Fear-Tension-Pain Cycle
Jun 19 • 10 min
Science has been slowly exploring and confirming the existence of a mind-body connection. One of the most palpable ways to see the mind-body connection in action is to explore the fear tension pain cycle. This is a cycle that happens in labor/delivery, in…
Instant Gratification & Self-Improvement
Jun 18 • 9 min
Whew! After an amazing weekend at my Ayurvedic retreat in Virginia, I’m sharing a powerful lesson on self-compassion and self-improvement. I can’t even count the amount of times that my clients have told me “I just need to let this go” in reference to…
30 minute yoga for creating space
Jun 15 • 33 min
Today’s 30 minute yoga sequence is based on a sequence I used last week in class to help my doula client relax her pelvic floor, tone her leg muscles and get ready for labor! Don’t worry - this is a great class to do, even if you aren’t pregnant. Enjoy…
Vegan, gluten-free sweet potato gnocchi
Jun 14 • 7 min
A new favorite recipe at my household: fast vegan gluten free sweet potato gnocchi (say that 5 times fast). My methods of making gnocchi may not be traditional, but you still get the delicious flavor and texture of traditional gnocchi. It’s worth a try.…
Tonglen Meditation - You are not alone
Jun 13 • 10 min
After a week where two very famous and “successful” people committed suicide, I’m sharing how I understand suicide from the lens of yoga, Ayurveda, and Buddhist wisdom. I’m also sharing a meditation practice that’s beneficial for feeling your connection…
Relaxation from the inside out
Jun 12 • 9 min
It is so easy to get caught up in the external - all of the things that we can see and direct with our own eyes. But stress is a two-way street. It can come from an external source or an internal source. That means that relief can be internally generated…
How to find your intrinsic motivation
Jun 11 • 10 min
Happy Monday, everyone! The theme of last week was balancing your internal and external world. We live in a world with SO much sensory input. There are lessons, teachers, articles, and media everywhere we turn, and it can be hard to tap into what it is…
7 minute Rebalancing Yoga Sequence
Jun 8 • 10 min
Try this simple set of poses after a long day at work. It will rebalance your energy and give you the boost you need to have a great evening with friends or family. I recommend using a block, book, or blanket, but you can do this without any props if you…
Vegan Smoked Gouda Recipe
Jun 7 • 8 min
Today I’m sharing one of the staple recipes in our house - a vegan smoked gouda recipe. The recipe is adapted from Julie Piatt (@SriMati)’s great book “This Cheese is Nuts”. I can’t recommend this book enough for any vegans or non-dairy eaters. It’s full…
Your most significant relationship: media and you
Jun 6 • 10 min
Have you ever heard that quote that “you’re the average of the five people you spend your time with?” I truly believe in this adage, but in our current age of media and social media, I think we have to alter the message to be aware of our media…
The First Step in a Diet Makeover
Jun 5 • 6 min
This past weekend, I spoke on a panel at Spark Yoga (www.SparkYoga.com) about finding balance. One woman asked a question regarding diet, and I wanted to answer it here, because it’s a question that comes up often. She asked what to do when she knew there…
Finding your Super Power (hint: it’s not what you think)
Jun 4 • 9 min
Happy Monday, everyone! The topic of super powers came up for me A LOT in this past week. In working with my coaching clients, multiple times we realized their super power that was hidden in a place they didn’t expect. And this is true for a lot of us -…
45 Minute Yoga Sequence - Feeling your Infinite Potential
Jun 1 • 48 min
Hello friends! Today’s yoga sequence is a FAVORITE and is a play off of Monday’s post about recognizing your infinite potential. There are some fun and funky transitions, great strengtheners for the lower body, and a super sweet savasana. I know you’ll…
Chia Seed Pudding Recipe
May 31 • 4 min
This chia seed pudding recipe is a fabulous quick and hearty breakfast. It’s perfect for anyone that’s experiencing constipation or digestive difficulties.
What to Eat Postpartum
May 30 • 11 min
We get caught up with the baby’s eating schedule after birth, but what about yours? Today we’ll discuss what to eat after delivery and in the postpartum period so that you’ll have energy and good digestion.
Balancing Two Doshas At Once
May 29 • 9 min
What’s your Ayurvedic dosha? Most people have two predominant doshas, and it can be hard to figure out which one to balance and how to go about doing it. In today’s episode, I discuss 4 different strategies for balancing two doshas at once. Don’t know…
Sa Ta Na Ma Meditation and Infinite Potential
May 28 • 10 min
How much potential do you have? The yogis would say infinite. Let’s explore what infinite potential means, plus learn a meditation exercise to help you embody it on a daily basis.
20 minute yin yoga sequence
May 25 • 24 min
This simple yin yoga sequence will help you find the balance between your inner and outer world. Explore the strength of your body and the softness of your spirit. No yin yoga experience necessary, just bring an open mind and an even breath. Enjoy!
Pitta Pacifying Mint Lemonade Recipe
May 24 • 4 min
This delicious and refreshing beverage will keep you well-hydrated all summer long! Make this simple mint lemonade to cool the fire-y pitta so you feel your best!
Labor Prep: Visualizing how labor starts
May 23 • 7 min
All labors are unique - you don’t know if you’ll go into labor at home, at work, if it will proceed quickly or slowly, or if your bag of waters will break or not. Taking time to visualize all of the ways that your labor might begin will help you…
Savasana goals: letting go of labels
May 22 • 13 min
The first time I learned the true purpose of savasana and applied it to my practice, I learned an incredible amount about myself and my relationship to the world. In today’s episode, learn about letting go of labels and getting in touch with reality…
Finding the Yin in your Everyday Yang
May 21 • 12 min
As I finish up my yin yoga training with Gretchen Schutte (http://tulapranayoga.com/), here are some lessons I learned about finding the yin in our very yang world. PLUS - join me at Take Care Shop in Georgetown on June 9th for my workshop on having a…
30 Minute Yoga for Receiving Inspiration
May 18 • 35 min
Today’s podcast is a fabulous 30 minute yoga sequence. We’ll play with lots of open shoulder and chest poses so that you can be receptive to the beauty and inspiration the world has to offer you. When we receive, we can give, and this yoga sequence is…
Can your dosha change? And a pitta balancing recipe
May 17 • 10 min
Today on the podcast we’re answering a listener question about if your dosha can change PLUS there’s a recipe for pitta balancing blueberry bliss balls. There are tons of insights in this episode about achieving balance and I hope you’ll enjoy! If you…
Life is your Creative Process
May 16 • 7 min
Today’s episode is all about how to create. Creativity requires more than sitting down and *doing* the work. The first step is to get inspired, so that we have some work to give. This episode is perfect for anyone that feels lackluster in their energy at…
In your third trimester? Know your Bishops Score!
May 15 • 12 min
For all my pregnant folks in the house- make sure you ask your doctor about your Bishops score if/when they’re considering inducing labor. This measure tells you how close your body is to spontaneous labor and how likely a successful induction will be!
In times of transition - “no new friends”
May 14 • 7 min
An exploration of how to find balance in times of transition. We’ll discuss setting boundaries, checking in with your energy, and honoring your “yes” by saying “no” more. Enjoy!
15 Minute Yoga to Relax your Shoulders - No Mat Necessary!
May 11 • 21 min
We hold so much tension in our shoulders - from carrying heavy bags to hunching over our desks and phones. All of this tension cuts off the energy to our shoulders and heart. Try this 15 minute yoga sequence to help you relax your shoulders. Great news -…
Beet-Sweetened Vegan Hot Chocolate Recipe
May 10 • 12 min
The best part of my day? My morning hot chocolate. In this episode you’ll learn the difference between natural and refined sugars, plus get a recipe for vegan, sugar free hot chocolate. Enjoy!
Selfishness vs service and an abundance mindset
May 9 • 9 min
Can we have it all? Look into the ways we fall into scarcity mindsets and find how you can be both selfish and of service at the same time.
Ego eradicator: 3 minute exercise for confidence
May 8 • 15 min
Today learn a powerful breathing technique to boost confidence and power. This breathwork/exercise is great for pregnant women and for all of us who want to learn how to be present amongst discomfort.
5 questions to ask your doctor
May 7 • 9 min
Learn about my first experience as a labor doula and how to get personalized recommendations from your doctor.
Chocolate peanut butter date ball recipe
May 4 • 8 min
Learn why dates are so great for pregnancy and labor, plus instructions on how to make vegan peanut butter chocolate date balls.
Breathwork for Balancing: Nadi Shodhana
May 3 • 9 min
Learn why our breath is so powerful for healing our bodies inside and out, plus learn my favorite breathing technique: nadi shodhana. Nadi shodhana is also known as alternate nostril breathing and it helps to balance and calm the nervous system. Check it…
30 Minute Morning Yoga
May 2 • 34 min
Check out this 30 minute yoga sequence that I created for a client who needed to get his body loosened up in the morning. It’s the perfect way to shake out the creaks from sleep and feel invigorated for a fabulous day!
Snacking and meals - how much is too much?
May 1 • 11 min
Let’s explore how many times you should be eating each day according to your Ayurvedic dosha, plus some tips for better digestion.
The demons hate fresh air
Apr 30 • 10 min
Lessons on airing out the demons so that fear and anxiety don’t win.