I often use this “section” of Back to Forward as an opportunity to story tell; to look back at “things as they used to be” before Ayurveda and a holistic understanding of the flow of energy + life truly started driving my world. My hope is that these little stories help you, members, to understand that we all start in different places, that going back to what’s always been true actually IS a helpful way of looking forward to our best selves. But I also hope that this serves as a reminder that we’re all human, and that this wisdom can be used by anyone, anywhere, without having to wear a big flag across our bodies that says “I’m Ayurvedic now.”
This month, instead of going back to tell you how things were, I’m going to share with you a little journal for how things are now. For one week recent week, I kept notes on the little details of my day and how an understanding and an application of Ayurveda has impacted it; what I shifted, what I left behind, and what I plowed forward on.
My hope is that this little journal will serve as a helpful tool for you to see just how subtle this direction is, and also how integral it can be for our lives.
5:45am – waking early so Pete + I can trade rides. I do my dinacharya (morning routine), and head to my mat for a brief practice. I drink warm water with lime, salt + aloe.
Breathwork, hip openers, a few sun salutations. I check my Oura ring stats- my HRV is on the lower end of my range, but HR and body temp are normal. I can tell I am not quite recovered from a big mountain run on Friday but have energy in my legs – Vata dosha is elevated. A great day to rest + get plenty of grounding from food and life.
7:05am – eat a couple of dates w/ghee + walnuts, then out the door to ride. I take a bottle of ginger hydration with me to make sure I’m on top of things for the day (I always get dehydrated when I spend the day with Leo – I forget to drink!) I do a cruisy gravel spin with some big bonus climbing at the end – I felt better than my Oura ring suggested!
9:05am – home. Quick shower w/some dry brushing + almond oil after to ground my nervous system between my workout + parenting.
9:20am – breakfast for me, second breakfast for Leo; warm quinoa porridge w/almond milk, homemade granola + fresh raspberries from the farmer’s market. For a few weeks out of the year, we eat fresh berries with our breakfast and these are those weeks…and they are GLORIOUS! I also take my herbal supplements – three temporary supports I’m taking to bolster digestion and reduce slightly elevated cholesterol. They warm my body up (as is visible in my Oura ring stats) so I have them in the morning over the evening to support metabolism and deep rest.
10:15am – Leo seems to be having some light allergies to the grasses in our yard. So, instead of doing a high-energy bike ride we lay low + go to the bookstore downtown. A perfect activity for both he and I! I pack him warm water w/turmeric honey and graham crackers to help clear his sinuses. It works!
12:42pm – home for lunch w/Leo. He got plenty of driving time w/his cars on the benches, three new stories from the bookstore and a bit of time to listen to his favorite violin player on the mall.
13:05pm – lunch together. We make substantial bowls of steamed rice, pumpkin seed tofu, steamed carrots + beets, and a bit of bone broth for both of us, mine with a little handful of greens. Still helping him to keep sinuses clear with warmth, and we love this lunch anyway.
14:10pm – Leo goes down for a nap and I set to work preparing for dinner guests. I’m making pizzas in the oven out back. Pivoting to two different cheese-less options to help Leo’s grass allergy; cheese is cloudy, dense and heavy and will promote congestion. While I prep pizza ingredients, I pop beets and sweet potatoes in the InstantPot and steam a bunch of carrots so we have lunch components for the next couple of days, and I bake a loaf of zucchini bread – this is my Kitchen Practice for the week. I pull out wine to chill but make a mental note to have homemade NA dandelion wine instead to help my body completely recover from my long run.
17:30pm – PIZZA PARTY! We explode the house with toys + tiny cars (three boys!), pizza slices, wine glasses and the random smatterings of goodness w/good friends. Cheeseless pizzas are the surprising favorite!
21:45pm – finally cleaned up, Leo sleeping easily. I have a piece of chocolate + a mug of chamomile.
22:40pm – Bedtime!
6:15am – rainy morning! What a treat! Dinacharya, make the bed, head into the kitchen to make breakfast + practice. Warm water with lime + herbals.
7:03am – slightly rough night for Leo, and thus us. Maybe the pizza party was too much energy for all of us. Sometimes this happens. His “allergy” looks like a little head cold. I decide to set aside my ride plans to make space to care for him, and really focus on hanging on to as many facets of my “Monday planning day” as possible. This leaves space for a more luxurious, long yoga practice and my body is so grateful for it after a few packed days. My Oura ring says I’m recovered (HRV, HR and body temp are all back in my normal range) but my mind feels a little spinny.
Time to reduce the spin – for real.
8:15am – breakfast with Leo. Warm quinoa porridge with almond milk + raspberries again. I LOVE this breakfast this time of year, as the weather is cooling and we’re striving to cool the pitta in our bodies gently. His has a little extra cinnamon to warm his digestion + clear the cold.
9:15am – no preschool today so Pete + I trade off kiddo duties. I choose two larger projects to focus my energy on for the day – appropriate for the “chunks” of time I’ll have and turn my focus and intensity for the day to finishing those projects (instead of thinking about how my workout was ‘hijacked’ by little kiddo sniffles.)
11:55am – still in my pajamas. They have applesauce with triphala on them, but Leo is starting to feel better. Yay!
12:50pm: lunch together. Rice bowls for everyone – Leo eats out of mine. His appetite is a bit reduced and so I decide to pivot my dinner plans and pull out the big guns. I was planning to grill chicken and make pasta, but instead I pulled bone broth from the freezer and decide to make chicken soup. Warmth to help clear the cloudiness of kapha congestion.
13:55pm – Leo goes down early for a nap. Pete + I high five and CRUSH on work.
15:17pm – I drop down into town for a quick appointment + to pick up more carrots from the farm stand for our chicken soup. I bring a little handful of sprouted almonds and some tea with me. Then back to work work work!
17:32pm – Leo starts to stir from a long afternoon nap. His stuffy nose is GONE. Was it a cold? Or allergies? I brown the chicken in the InstantPot then add the vegetables + broth. The soup cooks while we take a warm tubby.
18:32pm – we all eat soup in our pajamas. Best life.
20:30pm – Leo goes down for the night. I finish up the last of my goal tasks for the day + reward myself with a short meditation in my office before heading to the couch with Pete to watch the season finally of “The Bear.”
22:42pm – bedtime. SMOKED.
6:10am – we wake naturally to the sun + a bit of rain. The loveliest!
Dinacharya, make the bed and head to the kitchen to check in, do some morning chores and practice (breathwork + movement). Warm water with lime, salt + aloe and herbals.
6:42am – Pete already made porridge (love this man.) I quickly make lunch + snacks, pack Leo’s bag for preschool. Leftover soup for him because he LOVED it, dates, and zucchini bread to help him stay nourished + keep that congestion moving OUT.
7:02am – brief practice. My body feels GOOD. HRV jumped up almost 40pts over yesterday and my resting HR is the lowest its been in weeks. That “rest day” to focus on reducing the spin paid off.
8:32am – preschool drop off. Leo is congestion-free. Feeling like a super mom!
9:03am – hit the trails for a little MTB ride with Pete. We both feel awesome, so we run three laps of our favorite singletrack.
11:15am – back to the car SWEATY and so happy. Sip ginger hydration + eat Date-Sweetened Chocolate-Studded Zucchini Bread on the way down the mountain so we can dive into a bit of work before pick up.
11:45am – shower, dry brushing and almond oil to calm my nervous system and energy before some big client meetings this afternoon.
12:35am – Pete picks up Leo while I make lunch. Unforgettable Rice Bowls w/fried turmeric eggs. Pete + I both felt we needed some protein, our digestion is great and the weather is cooler, making it a good day to enjoy eggs which are heavy for pitta to digest. We exhaust the carrots, beets + sweet potatoes from my meal prep.
13:45pm – first client meeting. A big one, helping to plan a menu for a client undergoing a big surgery. I bring Traveler’s Tea to keep my balance through our session (sometimes these big meetings really get vata going!)
15:20pm – Alternate nostril breathing in the car after the sesssion. Meeting with clients almost always elevated vata in my body, so this is my way of bringing it back down. Feeling SO confident about our plan for her recovery, and also feeling so amped and energized with the ways I see and feel Ayurveda can help her!
15:50pm – early afternoon snack. I have some warm ginger tea and a piece of homemade honey fudge. The rain is falling again.
16:00pm – focused work. Menu planning, note-taking, replying to emails. I work on a piece for social media, as well as plotting content for next month’s membership offering. I take “movement breaks” every 20 mins to keep flow. I sip on warm water with lemon, ginger and honey because my throat feels scratchy and have my 4pm snack – an Alpine Glow Bar. The scratchy throat is unlike me – I don’t get sick very often.
17:05pm – Pete feels a scratchy throat as well so we pivot our dinner plans to make a simple dal we all love. I omit the miso and tahini, and add fennel seed into the spices to help cool inflammation in our bodies that might be causing the congestion. The rain keeps falling. A perfect night to cozy up, slow down and digest life.
18:02pm – Leo wakes from his nap, I load the dal in the InstantPot and steamed rice in the rice cooker and we read stories until dinner time.
20:30pm – An early bedtime for Leo. I pour a cup of tea, organize my to-do list for the next day + do a bit of stretching to wind down.
21:50pm – early to bed.
6:15am: wake naturally without an alarm (as we do everyday.)
Dinacharya, make the bed, warm water with lime + aloe, herbals. This morning I have a teaspoon of propolis honey as well because my throat is still a big scratchy and I have a little congestion. I decide to pivot my exercise + “achievement” plans and focus on allocating all of my available energy to immunity.
6:35am: make quinoa porridge in the rice cooker + pack Leo’s lunch. Sending him with dal, steamed rice and steamed veggies. No one is “laid out” but Pete + I don’t want to get stick so we’ll be sticking to foods that are warm, easy to digest and thermogenically help our immune systems stay strong.
7:12am: settle in for a brief practice and check my Oura ring stats. Slightly elevated resting HR, HRV has dropped a bit and body temp is elevated by +0.2. All signs that pitta and vata doshas are elevated, which means my body is working on something it wasn’t working on yesterday – sickness? Stress? I don’t need to know. What I do need to do is attend to it!
Three rounds of nadi-shodana, a couple of simple stretches and daily mantra. Leo hears me + singing and wakes up!
7:40am: breakfast together. Quinoa porridge w/almond milk. No yogurt (contributes to congestion,) but I add a bit of ghee. Applesauce w/some triphala for Leo as well to help his digestive system process and help him stay balanced. His spirits are sky high and clearly we’ve missed the bullet of a cold!
8:20am: Leo heads off to school. Still no congestion and a beaming smile. So proud of this kiddo!
9:03am: I tackle a few lingering work tasks – writing a recipe, putting the finishing touches on a video, replying to emails + setting up social media for the next few days. With these things out of the way, I can ponder movement. I sip some warm water with lemon – warmth will keep lymph flowing and any congestion moving on out!
11:15am: I decide to take advantage of the “down day” and plug in a strength session; this workout will allow me to elevate my body temp to boost immunity, without overworking my system. And, the sweat will allow me to move lymph and stagnation. I head out to our studio for some grounded movements that help me to break a sweat. I tackle most of the exercises in this MOVE session and a few others I’ve been loving recently.
12:10pm: Dry brushing and shower – again to clear lymph. I apply almond oil to soothe the nervous system and reapply moisturizer on my face after washing it. I hear Leo come in the door so I dress quickly and get ready for lunch.
12:30pm: lunch together. Leftover dal and rice from last night. I adorn mine with fresh ginger, a spot of ghee, lime juice and black salt to ensure I get all Six Flavors. The warmth will help to keep my digestive system activated and body warm so I can easily clear this little bug.
13:30pm: I have another nibble of propolis honey and sip on warm water with lemon. Client calls till dinner! I’m a little stuffy on my first call – likely the product of a warm lunch that’s clearing lymph from my system.
17:00pm: Pop out to pick up our CSA box for the week + take a little handful of figs with me for the car ride – my afternoon refuel. Carrots, zucchini, beets, tomatoes, green beans, leafy lettuces and a braising greens mix all come in the box. I start thinking about meals I’ll make for the rest of the week. Yum.
18:32pm: Dinner. We’re all craving something that isn’t soup, so I make brown rice pasta w/zucchini. I leave out the cheese to prevent additional congestion. We’re all feeling better so we know we’re on the right track!
20:32pm: Leo goes down for the night. I do a neti pot with salt and apply a bit of nasya oil to the inside of my nose as a cautionary measure. Feeling a little stuffy, but no other symptoms. Warm tea but skip the chocolate because I don’t want any sweetness to encourage kapha. I send off client recommendations, make notes for the next day + wind down for the night.
22:10pm: floss, brush teeth, tape my mouth (I do this every night!) and put some tissues by the bed. Hoping that a good night’s rest is all I need to successfully avoid a cold.
6:05am: wake up naturally as the light starts to shift through the windows. GREAT SUCCESS. I slept through the night without congestion, feel rested, clear and zero scratchy throat. I quietly congratulate myself on dodging the sick bullet, but don’t spend too long because the day awaits. I don’t have time to get sick, not the celebration or gloating of avoiding it!
6:15am: Dinacharya, make the bed. Make warm water w/lime, salt + aloe. My scratchy throat is gone, no congestion.
I check my Oura ring; HRV has leapt back up, resting HR has lowered. My body temp is elevated by +.01 — signs that vata and pitta have reduced and whatever my body was working on (illness, stress?) has retreated. YAAAS.
6:30am: into the kitchen to pack Leo’s lunch as I drink my water. This morning I make him Coconut Braised Tilapia – one of my favorite quick lunches. While the fish cooks (10 minutes,) I chop carrots, cucumbers and season steamed rice, and pack his little snack containers. I also take 3 minutes to start a pot of rice for lunch. Then, I take inventory of what we have for dinner and make a note to roast beets + carrots from our farm share later.
7:02am: with improved metrics and because my bodymind feels excited for it, I decide to run the ridge behind our house. It’s a short, intense run – nearly 2k of gain in just over 3 miles. I have a couple of dates with ghee + walnuts then head out the door. I get my first hits of sunshine as I crest the hill — and feel SO alive. I skipped my morning practice so do a couple of rounds of nadi shodhana, and do some basic stretches in the clearing at the top the ridge behind the house. The best feeling.
8:15am: home and SO sweaty. I leap in the shower, dress quickly + help the boys get out the door. Leo is in amazing spirits and seems to have left his congestion in the dust. WINNING.
8:45am: I have a small bowl of granola with a scoop of quinoa porridge w/added protein powder and almond milk. I’m meeting a girlfriend for coffee and am excited for second breakfast, so this mini-breakfast will, give me some of the protein I need to run my day and be a great base in the event that I decide to have chocolate croissants instead of eggs. Hee.
I also take my herbs. These are the last few doses before I have my next blood test to test cholesterol. I can tell that the herbal remedies have cleared my digestion and my body composition has even changed as my digestive system has returned to a state of being able to process fat well — this alone will adjust cholesterol levels and I can’t wait to see it!
9:15am: settle in for coffee at my favorite bakery with one of my favorite gals. I have the chocolate croissant, and a hojicha latte with oat milk (steering clear of dairy for congestion, and they don’t carry A2 milk – my only complaint about this beloved spot.)
10:45am: I find a shady perch and settle in for some concentrated work before school pick up. I finish writing the weeks’ recipe, schedule newsletters, create a couple of marketing assets and organize myself for a recipe shoot this afternoon.
12:30pm: school pick up! Someone doesn’t want to leave! And, someone also didn’t finish his lunch.
12:45pm: Leo + I settle in for lunch together on the patio. I make both of us big bowls of coconut fish, steamed rice, steamed veggies, avocado and a some quick pickled onions and furikake on mine. He devours his bowl and I’m reminded of how much I LOVE this meal.
14:05pm: naptime starts, and I dive into a full afternoon. I photograph next week’s recipe, finish writing the weeks newsletters, and put the finishing touches on membership content. Then, I reply to emails and before I know it, it’s time for…
16:05pm: SNACKTIME. Everyday about this time, I feel that craving come on – for grounding, for a little replen. Having planned snacks makes this EASY. I have a one of the last slices of zucchini bread and some tea.
17:32pm: I close my weekly tasks and look at the clock – I love it when I end my work day on time. Leo starts to stir. I wander into the kitchen and start to pull together dinner; We roast chicken in the Ooni oven , then I load in gnocchi with tomatoes and make a quick salad. I’m hungry and we’re all so excited for good weather and an evening to spend in the backyard. While I’m in the kitchen, I pour black beans into a jar and cover with water and a pinch of salt so they’ll be ready for dinner Saturday night.
20:10pm: we start to wind down a little early and Leo is ready to devour books. We build a little nest and read and read until we’re all spent.
20:30pm: I pull together my things for a big day of running in the alpine tomorrow; I get my hydration pack ready, gather snacks, fill water bottles, check layers, charge my watch and GPS unit.
21:50pm: after a little stretching, and a bit of journaling and a little TV with Pete we head to bed a smidge early for the alarm tomorrow.
5:00am – I set an alarm to get up into the alpine early for a long run. A summer Friday ritual.
I complete my dinacharya, make warm water w/lime + salt, take my herbals and prepare a bowl of chia pudding to eat on my drive up to the trailhead.
5:45am: brief practice. Some lower back stretches, 2 rounds of breathwork and mantra. I check my Oura ring stats; HRV is steady, HR + body temp normal. As good a day as any to tackle something big!
6:00am: in the car, bound for the trail.
7:02am: trailhead arrival. I quickly layer up, load my pack, and start my watch. 16 miles // 4k of climbing let’s do this! The trail is GORGEOUS – a route I’ve always wanted to complete and I take my time but also want to try to make it back to meet Leo for lunch. Pushing and also taking time to smell the flowers + enjoy the scenery. I have a hydration pack full of ginger hydration, chocolate chip cookies and Alpine Glow Bars.
11:30pm: Mission accomplished. Back to the car after an amazing run in the high country. Took my time along the top – over 12.5k ft – where I really felt the elevation. Ate well and hydrated well. Change out of my sweaty clothes and put on a puffy coat and pants to keep my body warm after effort. I stashed a piece of Zucchini Bread + a cool Adaptogenic Date Shake in the car for the end of my run and I nibble + sip on my way back down the mountain. I order a sandwich for lunch from my favorite spot after I get back into service.
12:42pm: quick shower + we all dive into lunch. Leo wants to share my sandwich with me; Blackened Salmon w/Avocado + Slaw on gluten-free bread. We eat on the patio – its gorgeous out and my hips feel sore. Rightfully so!
13:30pm: rolling around with Leo. We make a “nest,” then read some stories. He goes down right on time for his nap.
14:05pm: I set up my HigherDose mat in a favorite armchair and prepare to work there for the afternoon. I roll out my yoga mat while it warms up and do some twists and stretches to help boost recovery and incorporate a foam roller, myofacial release ball and my little wooden bird fascial release friend. When I’m feeling ready I sit, enjoy the heat of the mat and the PEMF does it’s work on microtears from my run.
16:05pm: like clockwork, I’m ready for an afternoon snack. I refresh my tea and plop some electrolytes into my waterbottle, then have a little slice of my new favorite Honey Mama’s flavor.
I load beets and sweet potatoes into the InstantPot to cook while I tackle other tasks.
17:20pm: a very productive afternoon! I finish reading client intakes for the next week, reconciling expenses, place a grocery order for the weekend + for next week’s recipes, reconcile expenses and organize my calendar for the week. Then I snap my computer closed. Leo is waking up – weekend commence!
18:10pm: Leo snacks on warm applesauce and plays with play dough on the kitchen counter while I make dinner. Burgers with green salad + roasted zucchinis. This is exactly the drop of protein, iron and grounding my body needs after a huge day in the alpine.
19:10pm: still enjoying the yard. We explore the garden, notice the colors changing, check on the pumpkin and sunflowers in the garden, and watch the stars come out.
20:30pm: wrestle Leo into pajamas and brush his teeth. He insists on watching Porsche videos as we brush and we give in. Then we cuddle up on the couch to read stories before tucking him into bed.
21:10pm: Pete + I stretch in the living room while we hunt for a new program to watch. We’re picky! We sip on chamomile tea and enjoy out ritual chocolate bites.
22:10pm: I’m so ready for a little “sleep in.” A successful week.
6:30am: I wake up naturally with the sun. Feeling rested and excited for a day without a schedule or a to-do list.
6:45am: Dinacharya, make the bed, put away the laundry that my incredible husband washed and folded yesterday. I head into the kitchen to see my warm water with lime, salt and aloe waiting for me. Adore this man!
7:04am: morning practice. I take it nice and easy, feeling out my body after yesterday’s long run. I focus on hip openers, stretching out my back and legs. The sun starts to come up over the ridge as I stretch – the best feeling. Checking my Oura ring stats, my HR and body temp are normal, my HRV slightly reduced. Exactly what I would expect from the day after a long run — a great day to take a rest.
7:45am: I have a couple of dates w/ghee and walnuts, and a bite of the last chunk of zucchini bread (I’ll make more this weekend.) Then I change clothes and head down to the farmer’s market.
8:05am: the market is already busy. Parking is a bit of a bear, so I decide to go a few extra blocks and take a little relaxing walk in.
8:40am: haul achieved! I picked up fresh strawberries, raspberries, peaches, nectarines and plums as well as a loaf of bread, some gorgeous fresh corn, a canteloupe, cherry tomatoes and more greens. AND a bunch of flowers. My basket is over flowing so it’s time to head back home. Ha.
8:50am: Leo is SO EXCITED as I present him with the quarts of fresh berries. We eat them on the floor of the kitchen together, I drop a few handfuls into my granola + quinoa porridge (still a favorite) and he helps. The cutest!
10:10am: I organize myself for an afternoon of kitchen practice, then get ready to head out the door with the boys to hang. We take our bicycles to the bakery where we can all hang, have a treat and enjoy the sun.
11:10am: another chocolate croissant for me and tea cakes for the boys – my quotient this week is excellent! 😉
12:30pm: home for lunch together. Rice bowls with leftover chicken from last nights dinner, as well as beets, carrots, avocado and greens. We eat this nearly every day and it never fails to be grounding, nourishing, perfect.
13:30pm: we start to wind Leo down for nap which means snuggling, playing, and coercing him to our reading nook. Eventually we get him wrangled and into nap. Right on time at 2pm.
14:05pm: I tie on my apron for one of my favorite moments of the week: kitchen practice. I put in my headphones and listen to a new audiobook as I organize, clean, and prep. Today, I make a batch of Alpine Glow Bars, a batch of granola, and an almond cake with plums.. I also make the sprouted black beans I soaked yesterday in the InstantPot with a bay leaf, cinnamon quill and some onion. As I work, I consolidate jars, build my grocery list, place orders for ingredients I’m running low on (in this case, spices, dates and grains.) I write a “kitchen practice” list for the next week; the list of little kitchen tasks that I need to weave into days as they fit OR take care of next weekend when I have this luxurious block of time again. I also write a little loose menu for the week – a list of meals that I have the ingredients for and can make easily with what we have on hand. I place a grocery order for pantry staples I didn’t get at the market, including the ingredients for a chocolate birthday cake for Pete (we have everything delivered from Instacart instead of making many trips to the grocery store. Sanity now!)
17:05pm: I finish up my kitchen tasks and start to turn my attention to dinner. My grocery order arrives. It’s warm and lovely out, so we decide to pack up dinner and go to the park. I pack up sweet potatoes, beets, black beans and greens. I mash up a couple of avocados with some cilantro and fresh tomatoes from the market – guacamole for dinner. I pull a packet of tortillas from the freezer and warm them on the stove then pack them into foil for the park. Lastly I throw plates, forks, a couple of grapefruit sodas, and a bag of corn chips into our cooler. Leo starts waking. Phew!
17:45pm: we head to the park and lay out our blanket in the grass. We eat, call the grandparents, play in the park and roll in the grass until bedtime.
19:45pm: Leo doesn’t want to leave the park. Who does!?
8:45pm: we get the teeth brushed, the bath done, the stories read and our sweet boy into bed. Pete + I scoop Cardamom Ice Cream into cups and cuddle up on the couch. We find a new show to watch – The Better Sister – and relax which is exactly what the weekend is for.
10:22pm: into bed. Floss, brush, mouthtape and wind down – tomorrow is a new day!
