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A cup of golden milk with tumeric knobs on a table around it.

Golden Milk for Healing

nutrition Dec 20, 2020


One of the things we teach all of our clients is the importance of nutrition in pain management, recovery and building strength… and that means NOT skimping on protein, fat and glucose in the evening. I often hear people cite a “no eating after 7 pm” rule, but good sleep depends on balanced blood sugar while your brain and body clean out and rebuild!


Also, this time of year - as it’s dark, cold and we’re all a little on edge - is the perfect opportunity to create a 5 minute sensory and grounding ritual. Use all of your senses to enjoy massaging warmed lotion in your hands, eating a piece of high quality chocolate or wrapping a heating pad around your shoulders (or all of the above!) while you breathe purposefully. 


To soothe your nervous system, create healing while you sleep and warm your body from the inside-out, try this Ayurvedic Golden Milk Recipe! 


Forest Coaching’s Bedtime (or anytime!) Golden Milk

12 oz Milk (use well-sourced dairy or oat milk if you’re lactose intolerant)

2 tsp Fresh Grated Ginger (or 1 tsp powdered ginger)

1 Tbs Tumeric

2-3 Whole Sichuan Peppercorns

2 Tbs Local Honey

1 scoop Vital Proteins (or your favorite) Collagen Powder


  1. Whisk together all ingredients. 
  2. Simmer on the stovetop for 2-4 minutes. 
  3. Strain out whole peppercorns, pour into your favorite mug and enjoy!


A note on ingredients: Dairy - if tolerated - is one of the most balanced options for evening snacks as it’s an amazing recovery food, and we LOVE Vital Proteins as a source of gut-healing collagen and well-rounded protein.


Instead of chugging this while you scroll through your phone, turn on your favorite song, snuggle down in a cozy chair, and take 5-10 minutes to listen, taste, smell and BE.


Happy Holidays from all of us at Forest Coaching. We are so grateful for your presence and energy and wish you connection, abundance and hope.



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