Chicken Detox Soup

Yield: 8-12 bowls

Prep Time: 20 minutes

Cook Time: 35 minutes

Ingredients:

  • 1 1/2 pounds boneless skinless chicken breast
  • 2 quarts chicken broth
  • 1 large onion, peeled and chopped
  • 3 cups broccoli florets
  • 2 1/2 cups sliced carrots
  • 2 cups chopped celery
  • 1 1/2 cups frozen peas
  • 1/4 cup chopped parsley
  • 3-4 garlic cloves, minced
  • 3 tablespoons fresh shredded or grated ginger
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1/4 - 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon ground turmeric
  • Salt and pepper

 

Directions:

  1. Set a large sauce pot over medium heat. Add the olive oil, chopped onions, celery, ginger, and garlic. Saute for 5-6 minutes to soften. Then add the chicken breasts, broth, carrots, apple cider vinegar, crushed red pepper, turmeric and 1 teaspoon sea salt.
  2. Bring to a boil, lower the heat, and simmer for 20+ minutes, until the chicken breasts are cooked through. Then remove the chicken with tongs and set them on a cutting board to cool.
  3. Add the broccoli, peas, and parsley to the pot. Continue to simmer to soften the broccoli. Meanwhile, shred the chicken breasts with two forks, and stir it back into the soup. Once the broccoli is tender, taste, then salt and pepper as needed. Serve warm.

NOTES: For best results, use all organic ingredients.

Fruit and Vegetable Juice Gummy Snacks

Ingredients

  • 1 1/2 cups fruit and/or vegetable juice, fresh pressed or store-bought (see below for juice combinations)
  • 4 tablespoons plain gelatin (I prefer this grass-fed brand, but you can find plain gelatin near the Jello in your local grocery store. Four tablespoons usually comes out to 4-6 gelatin packets, but I would empty the packets into a bowl and use a measure spoon to be most accurate.)
  • 2-4 tablespoons raw honey, depending on your preference and how sweet your juice is. I would do a bit more honey if your juice is heavy on the veggies.
  • 1/2 teaspoon vanilla extract or other extract of choice, optional
  • up to 1 tablespoon extra health-building ingredients like Vitamin C powder, Magnesium powder, powdered probiotics, green powder, protein powder, etc.

Directions

  1. Pour juice into a small saucepan. Sprinkle the gelatin over the top and let sit for a few minutes until it starts to “bloom” (it will get wrinkly looking on the surface and all of the white powder from the gelatin will absorb into the liquid). When all the gelatin is absorbed, whisk to combine.
  2. Place the saucepan over medium heat on the stove. Let the liquid warm through, but never boil. You are looking for the liquid to go from thick and batter-like to thin and runny. You want all of the gelatin to dissolve (you can test this by dipping your finger in the liquid and rubbing it against your thumb- if it’s smooth, you’re ready, if it’s grainy, keep it on the heat).
  3. Next, whisk in your honey, extract and any extra ingredients, if using. (*Note- if you are using powdered probiotic, wait until the juice has cooled to room temperature before adding to avoid killing any of the good bacteria.)
  4. Pour into candy molds or a loaf pan and refrigerate for 2-3 hours or until set.
  5. Remove from molds. If you used the loaf pan, cut your gelatin into small squares.
  6. Keep in an airtight container in the refrigerator for 2-3 weeks.

Juice Combinations (used for the gummies pictured)

  • Red/Pink: Red beets, strawberries, carrots and a bit of lemon juice
  • Orange: Carrots, oranges, ginger and some mango juice
  • Yellow: Yellow bell pepper, yellow beets, yellow pear, yellow apple and a bit of lemon juice (DO NOT use pineapple juice, your gelatin will not set up due to the enzyme bromelain that’s found in pineapples.)
  • Green: Kale, kiwi, cucumber, green apple and lime (green grapes would work well, too)
  • Purple: Purple cabbage, blackberries, blueberries, a bit of red beet and an apple (concord grapes would work well, too)

If you want to lighten up the color of the gummies, you can also substitute some milk (dairy or non-dairy, I would use probably reach for coconut milk) for some of the juice in the recipe.

The Most Common Weight-Loss Blunders Dietitians See

1. Focusing on what you can’t eat.

Betsie Van der Meer, Getty Images

Betsie Van der Meer, Getty Images

“So many people embarking on a weight loss journey focus on what they can’t have—[such as] no sugar, no alcohol, no dessert, no bread, no cheese. I like to tell my readers to focus on what they can have and tally up all the filling and nutritious superfoods out there.”

–Kath Younger, R.D., blogger at Kath Eats Real Food

2. Adopting an all-or-nothing attitude.
“[Don’t] eliminating foods you love. Too many people who are trying to lose weight develop the all-or-nothing attitude. This way of thinking can be detrimental in the long run. Instead of depriving oneself of foods they love, they should learn how to incorporate them into their diet in a healthier way. For example, love pasta? Instead of adding a creamy high fat sauce, add lots of veggies, grilled shrimp, and toss in olive oil and garlic. Can’t live without bread? Well, you shouldn’t have to. Make a healthy sandwich for lunch on 100 percent whole grain bread with grilled chicken, avocado, lettuce, and tomato.”

—Keri Gans, M.S., R.D., author of The Small Change Diet

3. Not having a solid plan.
“Not having a solid, realistic plan [is a mistake]. People should set themselves up for success by coming up with small, challenging yet attainable action steps to work towards. Start off with a few actionable and specific goals for the first week. Once you master those, keep adding on. Before you know it, those action steps will become lifelong healthy habits.”

—Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition

4. Cutting out an entire food group.

andresr, Getty Images


andresr, Getty Images

“When people are trying to lose weight, they often cut out an entire food group, like carbs or meat, but this usually just results in an unbalanced diet and even deficiencies in certain nutrients. Plus, for most people, this is not sustainable for a lifetime—I always say if you couldn’t do it for the rest of your life, it’s a diet that’s probably not going to work in the long run.”

—Sarah-Jane Bedwell, R.D., L.D.N.

5. Replacing meals with liquids.
“Green juices and smoothies are very popular right now, and a lot of people will use these as meal replacements. Unfortunately, oftentimes these beverages aren’t made up of the right mix of nutrients. Green juices lack fiber and protein, which are key nutrients in keeping you full and helping you meet your nutrient recommendations, and smoothies are typically loaded in sugar from juice, sweeteners, or too much fruit, and can be really high in calories from oversized portions of healthy fat sources like nuts and seeds.”

—Maxine Yeung, M.S., R.D., owner of The Wellness Whisk

6. Eating too few calories.
“The biggest pitfall I constantly see my clients falling into is the calorie counting trap. Many women come to me struggling to follow a 1,200 calorie per day diet and ask me what would help them to feel more full during the day. My answer is always to eat more! We live in a culture that is so obsessed with calorie counting that oftentimes we are depriving our body of the very nutrients that will actually help us not only to live healthier, but lose more weight. In my practice I try and help my clients transition from counting calories to counting nutrients because at the end of the day, what you eat is just as important as how much you eat.”

—Emily Cope-Kyle, M.S., R.D. owner and consulting dietitian at EmilyKyleNutrition.com

7. Steering clear of healthy fats.

juj winn, Getty Images


juj winn, Getty Images

“I find that many people are stuck eating low-fat or fat-free versions of food, a holdover from the fat-phobic days of the ’70s, ’80s, and ’90s. A moderate amount of fat is important as it helps with satiety. Plus, people end up replacing fat with refined carbs, which we now know can have a detrimental effect on health and weight. Include healthy fat at every meal, in the form of nuts, seeds, liquid oils, avocados, oily fish, soy, and dairy products.”

—Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics

8. Ditching fruits and veggies with high sugar content.
“[I see people] cutting out certain fruits and vegetables because they think they contain too much sugar. Sure, some do contain a bit higher amount of naturally occurring sugars, but they also contain fiber, which helps counterbalance the effect on blood sugars. Compared to highly processed snacks and drinks, there is nothing to be worried about.”

—Michelle Dudash, R.D.N., creator of the Clean Eating Cooking School.

9. Relying on weight loss pills.
“The bottom line here is if there was a pill or a potion that really worked in the long term, then not one of us would be talking about weight management at all! The weight loss industry is…so successful because we are so desperate to find a quick fix. The only long-term effective weight management skill is to change the way think about fueling our bodies. We need to think of food as fuel for daily living and to fuel it the best way we can. The rest takes care of itself.”

—Jennifer O’Donnell-Giles, M.S., R.D., C.S.S.D.

10. Taking the weekends off from healthy eating.

Jake Curtis, Getty Images

Jake Curtis, Getty Images

“You should take the weekends off from your job, not your diet. Sure, you can still have fun and go out to eat on the weekends, but make an effort not to stuff yourself to the brim with food or drinks. Simply eating mindfully when you are enjoying good food can be enough to not wreck your hard work during the week. If the weekends are a problem for you, consider weighing yourself Friday mornings and Monday mornings. If you see that number routinely creeping up on Monday, try changing your weekend routine to include more exercise and healthier food choices.”

—Heather Mason, M.S., R.D.

11. Not drinking enough water.
“A lot of my clients don’t drink enough water. Changing this habit is one of the easiest ways to help your health. Studies show that drinking water or eating a water-rich salad or broth-based soup before a meal can help decrease how much you eat during the meal—plus, staying hydrated helps prevent headaches, which can lead to stress eating. Figure out how you prefer to get your water: Do you like a bottle with a straw or a wide-mouthed top? Whatever your preference, keep a water container at your side as often as you can. You’ll reach for it a lot more if you don’t have to get up to fill a glass.”

—Amy Gorin, M.S., R.D., owner of Amy Gorin Nutrition

Hawaiian BBQ Chicken Wraps

Ingredients

  • 1 Tbsp olive oil
  • 2 boneless, skinless chicken breasts, cut into bite-size pieces salt and pepper
  • 1/2 cup barbecue sauce
  • 1/2 cup shredded mozzarella cheese
  • 2/3 cup chopped pineapple, fresh or canned
  • 1/4 of a red onion, chopped
  • 1 romaine heart, chopped
  • 1/4 cup fresh chopped cilantro
  • 4-5 large wheat or white tortillas

Instructions

  1. Heat oil in a large skillet over medium high heat. Add chicken pieces to the pan and season with salt and pepper. Cook, flipping once until chicken is cooked through and golden brown. Remove pan from heat. Add barbecue sauce to the pan and toss chicken to coat. 
  2. Place tortilla on a plate. Layer with a spoonful of barbecue chicken, cheese, pineapple, onion, chopped romaine and cilantro. Roll, burrito style and secure with a toothpick. Serve immediately.