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Food
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- About
- Certifications
- Reviews
- Press
- Contact
Login

Join the Fam!

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Āyurveda Workshops

June 2023

Jun 11 2023

Enhance Your Yoga Practice @ Yoga Park

period foods workshop photo

Jun 19 2023

12 Diet Keys for a Low-Stress, No-Symptom Period

Virtual

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Here's a simple sauce you can whir up in 5 minutes

Here's a simple sauce you can whir up in 5 minutes flat that's great as the weather heats up.

Cilantro coconut chutneys are a staple in Indian cooking, but many include chiles and garlic, making them a heating dish that can aggravate certain conditions (see below). This coconut cilantro chutney is foregoes the extra spice so that it can be a truly cooling and delicious addition to your favorite vegetbale and grain dishes.

Who can benefit:
This recipe features coconut (a cooling, healthy fat), and cilantro, an herb that supports liver health. That makes this sauce a GREAT addition if you experience:
-heavy periods
-PMS headaches
-estrogen dominance issues like PCOS, fibroids, and endometriosis
-gallstones
-red skin
-hair loss
-irritation and frustration

Be sure to save this recipe so you have a quick and delicious meal topper the next time you need it!

Simple cooling cilantro coconut sauce
Serves 2

Ingredients:
-1/8 cup coconut chips
-1/4 cup fresh cilantro leaves
-1/8 tsp Himalayan or mineral salt
-1/2 tsp lime juice
-1/4 tsp grated ginger
-1/8 cup hot water (more for a saucier sauce)

Directions:
-Combine all ingredients in a blender, adding the warm water last
-Let sit for 5-10 minutes, to help the coconut rehydrate and slightly wilt the cilantro
-Blend until smooth
-Serve with an open and grateful heart

#ayurveda #ayurvedalife #ayurvedalifestyle #recipes #cilantro #pittaseason #doshabalancing #ayurvedicfood #ayurvedarecipes #ayurvedicdiet #healthyrecipes #healthycooking #homecook #womenshealth @holisticcollectivewny #buffalove #buffalony #plantbased #pittadosha #coconut #healthyfats

You don't have to feel out of control when it come

You don't have to feel out of control when it comes to your health and life.

Swipe to learn how my client went from feeling exasperated and hopeless to confident and in control.

Have you ever felt like your health was out of your hands?

One of the amazing gifts of Āyurveda is that it provides a system to make sense of the health issues and symptoms you're facing, as well as a protocol for how to reduce and reverse symptoms and moving you towards more energy and health.

You can move through your day feeling confident that the choices you're making support your best health.

Learn more at the link in my bio.

#ayurveda #ayurvedalife #ayurvediclifestyle #healthcoach #healthyhabits #healthylife #naturalsolution #ayurvedacoach #doshabalancing #mindfulliving #slowliving #stressrelief #stressrelease #womenshealth #happygut #healthydigestion #energy #buffalove #buffalony @holisticcollectivewny

#4 is what really changed the game for me. [I re

#4 is what really changed the game for me.

[I recommend saving this post if you need these reminders handy!!]

1. Reduce salt and sugar consumption in the 2 weeks before your period

Did you know that it's not just salt that promotes water retention? Sugar can do it too. Plus, blood sugar levels can be more unstable before your period. By reducing your salt and sugar consumption, you'll have more stable energy and less bloating.

2. Engage in light-moderate exercise daily.

Emphasis on the light to moderate depending on what your body is used to. Daily movement can help promote more regular bowel movements and a better mood, BUT your body also is more tired and will be happier if you don't overexert yourself. Take a 20 minute walk after your lunch, engage in a gentle Yoga class, or doing a recovery spin ride.

3. Plan something fun, but low-key, for the week before your period is supposed to arrive.

If you're someone that feels lethargic and depressed before your period comes, it can be really helpful to have something to look forward to and something that gets you social - without being overtaxing. Plan a tea date with your bestie, curl up for a special movie night with your partner, or get out in nature for a gentle hike.

4. Do 1 day eating kitchari only in the week before your period.

Yep - this is the one me (and my clients) swear by. Digestion can slow considerably before your period due to high progesterone, and as I've been sharing above...our bodies need more rest and support during this time. Kitchari is the ultimate restorative food. It's gentle on the digestion while still providing protein, fat, and nourishment so that you can sustain your energy. Doing 1 day of kitchari in the week leading up to your period can make a big difference in how you feel before and during your period.

Which of the above could you implement this month? Let me know in the comments.

If you want to learn more about kitchari (and experience a 1-day kitchari cleanse yourself...) check out my Kitchari Clarity program, linked in the bio.

#ayurveda #ayurvedalife #ayurvedalifestyle #womenshealth #pms #pmsrelief #pmssolutions #periodproblems #mindfulliving #naturalsolution

Have you ever been on a date where they ask you ze

Have you ever been on a date where they ask you zero questions about yourself? It stinks!

I would never do that.

I want to know all about you - your history, your habits, your goals, and how I can best help you achieve those goals.

Swipe for the 3 questions I always ask, plus how I am able to generate a clear treatment plan for you, even before you sign up to work with me.

Be sure to head to the Āyurvedic Consultation link in my bio and sign up for a free introductory call, so I can ask you these questions too :)

#ayurveda #ayurvedacoach #holistichealth #healthcounselor #ayurvedalife #ayurvediclifestyle #healthyhabits #naturalsolutions #womenshealth #stressrelief #stressrelease #importantquestions #mindfulliving #doshabalancing @holisticcollectivewny #buffalove #buffalony #livingbanyan #livingbanyancreator

Thanks for your help! I was needing a simple picn

Thanks for your help!

I was needing a simple picnic meal to share with my family at @artparkwny, and I asked for your vote on what to make!

Beet dosa with a cilantro coconut sauce was the winner!

This was not your traditional dosa, which usually is a very thin dough made with blended rice and mung bean. Instead, to support portability (and less mess), I mixed shredded beet and spinach into the dosa dough and poured a thick batter into a hot pan.

Then, I blended up a cooling coconut cilantro chutney- a perfect balancer for the beets, the sunny noon meal, and my pitta pitta family 🤗.

The result was a thick, veggie stuffed pancake you could pick up with one hand and required minimal clean up.

At the heart of this meal was the balance bowl formula I was taught by my teacher Myra at @hale_pule. It makes it so easy to construct a balanced meal for any occasion.

Learn how to create a balance bowl (plus more healthy cooking and eating strategies) in my Āyurvedic Fundamentals: Food guide, linked in my bio.

What should we cook up together next??

#ayurveda #ayurvedalife #ayurvedicfood #ayurvedicdiet #balancebowl #ayurvedacoach #healthyeating #doshabalancing #ayurvedalifestyle #picnic #picnic recipes #vegetarian #healthyhabits #womenshealth #buffalove #buffalony9

Swipe for my favs! There's a LOT of gold on this

Swipe for my favs!

There's a LOT of gold on this list, but let me highlight one of my favorites: using turmeric and ginger in moderation.

We hear how *great* turmeric and ginger are for us, and they are really powerful inflammation fighters in the body. HOWEVER, if you're experiencing heavy bleeding, these two are not your friends. They are so good at their job that it can lead to heavier bleeding (because the blood has been thinned). And from an Āyurvedic perspective, turmeric and ginger are heating, not something you need if you're experiencing excess bleeding.

There's so much more I could say about this list (and other lifestyle recommendations for folks with heavy periods), but I want to hear from you: do you have heavy periods? What on this list surprises you or do you want to hear more about? Let me know in the comments below.

And be sure to follow for more women's health and holistic nutrition tips!

#ayurvedalife #ayurveda #ayurvedalifestyle #pms #pmsrelief #periods #menstruation #heavyperiod #periodproblems #compassion #mymission #fridayintroductions #healthybody #happygut #healthcoach #holistichealth #naturalremedies #mealplan @holisticcollectivewny #livingbanyan #livingbanyancreator #doshabalancing #buffalony #buffalove #womenshealth #stressrelease #stressrelief #mindfulliving #healthyhabits

The idea for my business came when I was working i

The idea for my business came when I was working in a coffee shop.

I worked at the FABULOUS @joenewyork for 3+ years when I lived in New York City, and while most of the customers were truly amazing...there were a few tough ones. As a sensitive 20-year-old, I would really really bad when a customer was unhappy, despite my efforts to be kind and generous.

I eventually came to the realization that their bad mood probably had nothing to do with me. It was about a stressful event at work, a poor night's sleep, or some other issue happening in their lives.

And then it became my mission to help people be good to others by being good to themselves. I want people to feel their best - physically and mentally - so that they have the energy and capacity to show kindness to those around them.

That mission has been the driving factor in my graduate studies in Nutrition and trainings in Yoga and Āyurveda. It's why my work is so focused on providing holistic and comprehensive support. And it's why I care so deeply about you having an effective wellness plan that helps transform your day to day experience.

I guess in my heart of hearts, I'm just a pageant queen who wants world peace :)

So working with me is one of the least selfish things you can do - because I know that our work will have a positive impact on you AND everyone you interact with, even the baristas!

Learn more about Āyurvedic consultations with me at the link in my bio.

#ayurvedalife #ayurveda #ayurvedalifestyle #kindnessmatters #kindness #compassion #mymission #fridayintroductions #healthybody #happygut #healthcoach #holistichealth #naturalremedies #mealplan @holisticcollectivewny #livingbanyan #livingbanyancreator #doshabalancing #buffalony #buffalove #womenshealth #stressrelease #stressrelief #mindfulliving #healthyhabits

I never thought I'd see so many young, healthy wom

I never thought I'd see so many young, healthy women coming to me with high cholesterol...

But here it is.

The main cause of high cholesterol - from an Āyurvedic perspective - is poor digestion. That's why it's not just an issue that happens if you're older or overweight...anyone can experience this issue.

What to do:
1. Notice emotions (especially when eating). If you're constantly eating while working, stressed, or distracted, that impairs digestion and can manifest as high cholesterol.
2. Chew your food until it's a liquid - this prevents clogging in the body and supports healthy cholesterol.
3. Chew up a ginger appetizer 5 minutes before meals (a dime-sized slice of ginger with a sprinkle of salt and 1-2 drops of lime juice).
4. Reduce snacks and aim for 4-6 hours between meals.
BONUS: Take a 5-10 minute walk after each meal.

All of these tips will help boost digestion, reduce clogging in the body, and support healthy kapha dosha levels.

Even if you don't have high cholesterol, these tips are super useful for supporting healthy digestion and a healthy body.

Which of these could you implement?

Be sure to share this post with someone in your life who could benefit.

For personalized support to help you access more energy and improve your health, consider an Āyurvedic consultation with me. You'll see a new way of viewing your health that leads to true satisfaction and a vibrant life. There's even a free introductory call to make sure it's right for you. Learn more at the link in my bio.

#ayurvedalife #ayurveda #ayurvedalifestyle #ayurvedaremedies #healthyfood #ayurvedicdiet #cholesterol #healthybody #happygut #healthcoach #holistichealth #naturalremedies #mealplan @holisticcollectivewny #livingbanyan #livingbanyancreator #doshabalancing #buffalony #buffalove #womenshealth #stressrelease #stressrelief #mindfulliving #healthyhabits #kapha #agni

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Samantha Attard sees Āyurveda, Yoga, and fertility clients virtually or in person at The Cary House, located at 460 Franklin St in Buffalo, NY.

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