Winter Wellness: Staying Grounded

Nourishing Anti-Inflammatory Soup and Somatic Yoga for Joints

Even in sunny San Diego, the shift into winter brings new challenges that catch many of us off guard. We might still see the sun and feel its warmth during the day, but our bodies become sensitive to the shorter days and the sharp drop in temperature at night.

Whether you're noticing a new stiffness in your neck or a “scattered” feeling in your mind, this month is dedicated to grounding the nervous system through warmth and ease. We will be focusing on winter wellness with a bowl of nourishing anti-inflammatory soup and a joint-soothing somatic yoga sequence designed to bring you physical ease, no matter the temperature outside.

Nourishing Anti-Inflammatory Noodle Soup

This nutrient-dense anti-inflammatory noodle soup is the ultimate comfort food for winter wellness. Made with turmeric, warming broth, and lemon zest, this is specifically designed to soothe inflammation and support your body from the inside out.

Ingredients:

1 tbsp olive oil 

4 medium carrots, sliced 

3 stocks celery, halved and sliced 

1 medium onion, diced 

2 cloves garlic, chopped 

1 tsp. Turmeric 

1 tsp. fresh thyme leaves or substitute 1/2 tsp. of dried thyme 

1 tsp. fresh Rosemary, chopped or substitute 1/2 tsp. dried rosemary 

1/2 lemon zest and juice 

1 1/2 tsp. Salt 

1/2 tsp. black pepper 

1 bay leaf 

8 cups, chicken broth 

2-3 cups dry egg noodles 

1 rotisserie chicken, meat removed and shredded 

2 to 3 tbsp. fresh parsley, optional 

Shredded Parmesan cheese, optional 

Salt and pepper to taste 

Directions:

1. Heat olive oil in a large pot over medium heat until hot.

2. Add carrots, celery, onion and saute for around 10 minutes until veggies are soft. 

3. And in garlic, turmeric, thyme, rosemary, lemon zest, salt and pepper. Saute over medium heat for 1 to 2 minutes until garlic is fragrant.

4. Stream in chicken broth and add in 1 bay leaf and juice of 1/2 lemon. Stir to combine. 

5. Bring to a boil over medium-high heat. 

6. Once a boil is reached, add in 2 to 3 cups of noodles and shredded chicken. Bring back to a boil, then cover and turn heat down to low. 

7. Simmer over low heat for 10 to 15 minutes, until the pasta is soft. 

8. Remove from heat, taste and add additional salt and pepper to taste. Sprinkle optional chopped parsley and shredded parmesan cheese on top. 

9. Enjoy!

Make it Vegetarian:

1. Substitute chicken broth with vegetable broth. 

2. Substitute rotisserie chicken with one can of drained and rinsed chickpeas. Add them to the pot when you add the uncooked pasta.

3. Add additional vegetables like broccoli, zucchini, etc. - optional but delicious and more nutritious. 

   
   Make it Gluten-Free: 

4. Cook gluten-free pasta in a second pot per package directions. (I recommend Bonza rotini made from chickpeas. It packs 20 g of protein and 8 g of fiber in a single serving.)

5. Drain and rinse the GF pasta.

6. Add the cooked GF pasta to the soup at the end when you are ready to eat. 

   
   **Note: If you plan to make enough for leftovers, I recommend cooking the noodles separately and adding them into individual bowls when you are ready to serve.

Ground yourself even more by connecting with nature and community.

Somatic Yoga: Joint Soothing Sequence for Neck, Shoulders, and Wrists

In the winter months, we tend to hunch against the cold, creating tension that settles deep in the neck and shoulders. Increased stress only adds to this physical tightness. This short somatic practice focuses on nervous system regulation and gentle mobilization for the neck, shoulders, and wrists. These movements release stiffness to create joint mobility and a lasting sense of calm.

I hope this anti-inflammatory soup and somatic yoga practice help you feel a bit more grounded as we move through the rest of the season. If you’re looking for more personalized support for joint mobility, metabolic health, or nervous system regulation, I invite you to book a free consultation so we can create a plan tailored to you.