The Yoga of Nourishment

Winter Wellness by Kim Kemper

Winter Spices
Winter Spices

At this turning point of a new year, our natural rhythm draws us inside. Winter is here, temperatures drop and our bodies seek to find a new balance. Turning to foods and remedies which reduce inflammation (leading cause of lower immunity), give warmth, ground, lubricate and calm the body assist this balancing act.Here are a few simple strategies, that you can make to optimize your winter health and wellness.

Reduce inflammation

- inflammation is the underlying cause of colds and flu's - an over acidic condition - eliminate processed sugar, gluten and alcohol for 2 weeks to jump start your winter wellness.

Warm your body from the inside

- use warming spices - ginger, black pepper, cinnamon, Himalayan salt. Drinking warm liquids throughout the day like warm lemon water and ginger chai tea will help:

Ginger Chai Tea

Simmer five or six 1/4" slices of fresh ginger root, 1 tsp. of black peppercorns in 3 cups of water for 20 minutes. Then add a cup of your choice of milk, heat to just below the boiling point and sweeten with honey or stevia.

Ground with foods that are hearty

- Skip the light, cold salads and choose more vegetables like roots, sweet potatoes and winter squash. Include a hearty breakfast like steel cut oats or quinoa with grated apple and sliced almonds. Warm, vegetable root soup like Sweet Potato topped with lightly toasted pumpkin seeds and sliced cilantro.


aids the reduction of inflammation and dryness in the joints, muscles and skin - Fresh almond milk is a soothing choice. Dry brushing the skin, followed by a sesame oil self massage adds to the lubrication of the body as it brings calming to the nervous system. Massaging your feet at bedtime invites a calm, sweet winter slumber.

Almond Milk

Soak 10 almonds overnight in enough water to cover. Drain the almonds, slip the skins off. Place the nuts in a blender with one cup of warm milk, water or soy milk, a pinch of ground cardamom and a tsp. of honey. Blend at high speed for 5 minutes and enjoy. (you can use the soaking water as well, personal choice)

Natural remedies and supplementing

are individual to one's condition and there are a few that can be considered universal: salt water gargle for sore throat, warm water and lemon frequently to alkalize the body at the onset of a cold or flu, sinus wash with a Neti pot to open and drain congestion, yoga to stimulate immunity and deep, diaphragmatic breathing.

Begin to develop your winter wellness plan; from diet to supplements, to healing cold and flu with natural remedies which nature offers in abundant ways to stay well and heal during the winter months.

For your personal toolbox of effective remedies contact Kim Kemper, Holistic Nutrition & Wellness Counseling 215.262.5295 email: website: