Wellness journal
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Daily Wellness Journal
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Copy this document into your own spreadsheet to track how you feel throughout the course of Panchakarma Home Therapy. You may find it helpful to fill it out daily to keep track of your diet and lifestyle habits.
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DayDay 1Day 2Day 3Day 4Day 5Day 6Day 7Day 8Day 9Day 10
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Goals (What are your priorities today?)
stick with 3 meals and not snack, prep meals far enough in advance to eat on time.
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Food and Eating (what, when, where, how)
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Breakfast:90% jasmine rice, 10% steel cut oats-< 1/4 cup, 8:08 am on way to work. Quiet, non-stressful. Didn't finish due to burping halfway through.
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Lunch:leftover dinner- broccoli, basmati rice, butternut squash, fresh basil, leftover breakfast and 1/2 cup soaked, sprouting garbanzo beans at noon
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Dinner:
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Beverages:32 ounces water, 12 ounces mint tea
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Herbs, Supplements, MedicationsTriphala 2 caps opened in water before breakfast and dinner with 1 tsp choorna
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Sadhana (spiritual practices, Yoga asana, pranayama, meditation, mantra, other)pranayama 10-15 mins, meditation 10-15 mins., asana 30 mins.
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Self-care (gum and teeth, tongue scraping, walk, abhyanga, bathing, other)neti, neem mouthwashing, tongue scraping morning and night
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Sleep schedule (wake up time/bed time, hours of sleep, quality of sleep, other)to bed the night before at around 9:15 and up at 5:30 am. Good sleep. Up energized
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Physical (overall comfort, body temperature, skin condition, joints, muscles, breath, tongue, other)joints feel flexible without stiffness except for right hip and rhomboid aggravated be sitting
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Mental (ease, clarity, other)hunger in morning prevents motivation and focus starting around 10:30.
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Emotional (overall, moods)slightly irritable in am,
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