What if the key to meaningful New Year's intentions isn't more goal-setting, but preparing your body as sacred ground?

Kate walks listeners through her annual practice of a mono diet—eating simple, nourishing foods like kitchari, congee, or oatmeal for 1-3 days around the New Year. This isn't about deprivation or typical "cleansing." It's about creating sacred relationship with food, transforming meals into offerings, and preparing the soil before planting seeds.

In this special replay episode, Kate O'Donnell joins Harmony Slater on the Finding Harmony Podcast to share her personal approach to New Year's rituals—one that honors the body as the vessel through which all transformation happens. Rather than jumping straight to resolutions, Kate explains how Ayurveda teaches us to strengthen and purify the physical form first, creating the ideal conditions for intentions to take root.

SPECIAL NOTE: This episode features a segment originally from the Finding Harmony Podcast, repurposed for the Everyday Ayurveda audience. Both podcasts are part of the Awkward Sage Media network.

• Why New Year's resolutions often fail (they're all idea, no embodiment)


• How to prepare the body as a temple for your intentions


• The ritual of mono diet and why it works


• Practical recipes: kitchari, congee, oatmeal variations


• How to infuse food preparation with intention and prayer


• The importance of cooked vs raw foods in winter


• Why the "how" of eating matters more than the "what"


• Creating sacred space around meals through mantra and awareness


• The ancient practice of offering food to the inner fire (agni)


• Alternative oils for those avoiding ghee

This episode is perfect for anyone tired of resolutions that fizzle out, anyone drawn to ritual and ceremony, or anyone seeking a more embodied approach to personal transformation. Kate's wisdom offers a refreshing alternative to typical New Year's advice—one rooted in thousands of years of Ayurvedic wisdom and surprisingly practical for modern life.

Recipes & Resources

Basic Kitchari Recipe:

• 1 cup split mung beans


• 1 cup white basmati rice


• 6-8 cups water


• 1 tbsp ghee or olive oil


• 1 tsp each: cumin, coriander, turmeric


• Fresh ginger (1-inch piece, minced)


• Salt to taste


• Garnish: cilantro or parsley


• Find full recipe at healwithkate.org/blog

Congee (Rice Porridge):

• 1 cup rice


• 8 cups water


• Cook low and slow until creamy


• Sweet version: dates, raisins, cinnamon


• Savory version: ginger, turmeric, seaweed, greens


• Always include ginger and turmeric

Simple Oatmeal:

• Cook with extra water for softer texture


• Morning: cinnamon, a touch of sweetness


• Evening: savory with greens and spices


• Top with ghee or quality oil

Oil Hierarchy for Cooking:

1. Ghee (traditional, most beneficial)


2. Small-batch olive oil (high quality)


3. Coconut oil (especially in tropical climates)


4. Sesame oil (strong flavor, use sparingly)


5. Avoid: nut/seed oils (go rancid quickly)

Relevant Links

• Finding Harmony Podcast: https://www.awkwardsagemedia.com/show/finding-harmony-podcast/


• Awkward Sage Media Network: www.awkwardsagemedia.com

Call to Action

If this episode resonates with you, please share it with someone who's feeling overwhelmed by typical New Year's pressure. Subscribe to Everyday Ayurveda with Kate and help us reach more people seeking embodied, ritual-based approaches to transformation.

Health Disclaimer

The information shared on Everyday Ayurveda with Kate is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making significant changes to your diet or wellness routine, especially if you have existing health conditions.

Connect with Kate: https://www.healwithkate.org

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