The sun peaking over the horizon, the lush jungle waking up, a cool breeze ripples through the palm fronds as the birds orchestrate delicious songs. As we sleep, the majestic sea crashes throughout the night. The sun peaking over the horizon, leaving my dream world into this one. Stretching tall feeling my body uncoil, my eyes still adjusting, a new day. My mind racing with that endless list, the waves always pulling me. My computer closed, I glance over, the eyes of the opaque apple glaring, piercing my mind. YOU can wait. Stop taunting me. I come back to my center, clearing my mind for the day to come, a journey in itself.

Finding a rhythm in the morning is truly an art, one that takes work. If utilized consciously that first golden hour of the day can be potent nourishment for the body, mind, and soul. This evolutionary process takes discipline and patience. Daily routine, also known as dinacharya in Sanskrit, can help us make positive changes in our lives. Ayurvedic medicine encourages setting a routine to cultivate balance, clarity, and vitality in our lives.







This list might seem overwhelming at first, but over time it will become second nature.

Be patient with yourself and the process. Digest slowly and reflect what works for you. Remember it’s all part of the journey and we’re all different. Set yourself up for success.

Here are a few tips that have helped me:

Prepare the night before:

Clean: clean dishes and/or living space. Start your day fresh with clean energy.

List: make a list, prioritize what needs to happen first.

Food prep: a few simple tasks will change your whole morning: Here are a few suggestions to get you started, but don’t feel like all need to happen at once.

  • Grains and Legumes: Cover completely with water in a cool dark spot. Soak overnight and rinse the next morning. This process removes phytic acid, which inhibits the absorption of enzymes, ultimately allowing our bodies to absorb more nutrients, digest properly and cook more efficiently. Try Soaking oats overnight, drain and rinse the next morning. Stir in a couple tablespoons of chia seeds, cinnamon, vanilla bean powder, the pinch of sea salt, splash raw honey, fresh fruit and splash of raw cream, organic yogurt, or hemp/almond milk. Enjoy cold or warm gently.
  • Green Sauce: Blend a couple handfuls of greens (arugula, kale or spinach) and herbs ( cilantro, parsley or basil), spoonful tahini or whole organic yogurt, squeeze of citrus (lemon, lime or orange), splash sweet ( honey or maple), pinch of pink sea salt, glug of olive oil or coconut water. Blend, store in a jar and eat with everything.
  • Protein: ( local poultry, wild local fish, pasture-raised beef, wild game): Fresh: marinate the night before. Frozen: place in a bowl and into the refrigerator. Ready to cook the next day.
  • Sweet potatoes: steam 3-5 sweet potatoes whole. A brilliant and healthy base to many dishes. (See below for recipes
  • Eggs: Boil eggs 8-10 minutes. Cool and refrigerate.  Great for a quick snack or breakfast. ( See: Jungle Egg Salad recipe in next post)
  • Bone Broth: Add marrow bones to a tall soup pot or crock pot with a healthy splash of apple cider vinegar. Vinegar pulls the collagen from the bones into the broth. Collagen ingested internally is beneficial for skin, bones, digestion, and aids in healing especially in times of chronic pain. Simmer on low heat overnight. Skim off foam and discard, where many impurities accumulate. Next morning, strain, cool and refrigerate. Once cold the fat will solidify on top, skim off if desired. Your gold is ready to use. Add to grains, soups, beans, or sip warm before bed. If juice cleanses no longer work or is affordable try the bone broth cleanse instead.

Prepare Snacks: see Super Charged Bliss Ball recipe ( next post)

Soak nuts: Soak overnight and rinse. Use in nut milk, add to oatmeal, salads or pestos. Use in moderation, but if your gonna eat nuts soak them. Soaking awakens the nuts to its maximum nutritional availability. Read more on soaking here.

Stock house:  Stock your house with fresh staples. Some suggestions: fresh and frozen fruit, root and leafy vegetables, fresh herbs, eggs, pasture raised local meat and/or wild local fish, grains, legumes. Store and organize your food for the week. Designate a time to make this a priority.

Call a friend: Call a friend that will keep you accountable, especially if you need that extra push ( which I always do) Go play outside: run, walk, hike, bike, yoga, surf, swim, connect with the elements and move your body.



Winding down:

Take a bathAdd Epsom salts and essential oils to a warm bath. I love peppermint, lavender, and ylang-ylang. Aromatherapy will help to calm the mind and nervous system. Play soothing music, or enjoy the silence.

Sip a cup of tea: Add dried peppermint, chamomile and licorice to warm pot. Steep for 5-10 minutes. Strain and enjoy.  This mixture relaxes the body and soothes digestion before rest.

Limit sound waves before snoozing: Try to avoid all electronics an hour before bed.

Sleep: Aim to be in bed by 10-10:30. Our bodies replenish and detoxify from 10-2:30 am.



The facts: Sweet Potatoes

High in starch, easy to break down, excellent for digestion as it soothes the stomach and intestines. The high content of vitamin A (in the form of beta-carotene), vitamin C and fiber. Excellent for digestion. A healing food especially for those who have pain and inflammation with stomach ulcers and irritable bowel syndrome. The roughage of sweet potatoes keeps us regular, relieving any constipation.


Sweet Potato Magic:

In Costa Rica known as camote, are pink skinned with white flesh? In the states, you can find both yams, sweet potatoes and a Japanese variety similar to camote. All are great, just a matter of preference and availability to your region. Steam 3 large or 5 small to have on hand to recreate into quick supercharged meals throughout the week. 

Try these adding these to a steamed sweet potato:

  • add black beans ( canned organic or pre-cooked), shredded organic chicken, avocado, cilantro and fresh lime.
  • add a poached egg, handful fresh arugula, goat cheese
  • add cinnamon, tahini ( or whole organic yogurt), a drizzle of maple syrup pinch of sea salt
  • add your favorite pesto, a handful toasted pumpkin seeds, and a fried egg.
  • slice and fry in coconut oil, serve with steamed kale and wild caught local fish.

Some Words.

The UNIVERSE has been testing me this past week.  WOAH!.. Honestly, taking a beating lately, not looking for sympathy, but in complete AWE! Scorpions, spiders, wasps, ants, mosquitos, beetles, poking and prodding me to slow down, open my eyes and shut up.  Each one a messenger from the universe with infinite wisdom; teachers are all around us. wrecking my bike, banging my board, stubbing my toe, slicing my finger, burning my arm, grabbing that scorpion on the sponge, speaking from the ego and BAM wasp hits the finger. SO my share for today speaks from the heart,  be present with each action and person and take time to acknowledge all of the elements around you.  All beings truly connected, all ONE.  Tomorrows a new day, starting fresh. Giving thanks for the lessons. Humbled am I. Start your day off right, hope these tips help you on that path. Much love and gratitude for your support,

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