3. Chicken Bone Broth Soup

A warm, protein-rich meal for busy days

Bone broth has become popular in gut-health circles because it contains amino acids such as glycine and proline.

However, claims that bone broth can directly “heal” the gut aren’t firmly established by clinical trials.

What we do know is that a warm soup containing broth, chicken, vegetables, and leafy greens can be a nourishing and convenient meal.

Ingredients

Serves 2

• 3 cups chicken bone broth
• 1 cup shredded cooked chicken
• 1 carrot, diced
• 1 celery stalk, diced
• 1 cup chopped kale or spinach
• 2 garlic cloves, minced
• 1 teaspoon freshly grated ginger
• ½ teaspoon turmeric
• Juice of ½ lemon
• Salt and black pepper to taste
• Optional: 1 tablespoon collagen peptides

Instructions

1. Add bone broth, carrot, celery, garlic, and ginger to a saucepan.
2. Bring to a gentle simmer.
3. Cook for about 10 minutes, until the vegetables begin to soften.
4. Add shredded chicken, turmeric, and greens.
5. Simmer for another 3–4 minutes.
6. Remove from heat.
7. Stir in collagen peptides if using.
8. Finish with lemon juice, salt, and pepper.

Meal-Prep Tip

Make a double batch and refrigerate individual servings for quick lunches. You can also freeze portions for another day.

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4. Citrus Electrolyte Mocktail

A refreshing afternoon drink when you want something other than coffee

The term “adrenal fatigue” is commonly used online, but it isn’t a recognized medical diagnosis.

That doesn’t mean stress isn’t real.

Long-term stress can affect sleep, appetite, digestion, and many aspects of health. Rather than promising to “fix” cortisol, this refreshing drink simply provides fluids, carbohydrates, vitamin C, and electrolytes.

Ingredients

Serves 1

• ½ cup fresh orange juice
• ½ cup coconut water
• ½ cup sparkling water
• Small squeeze of fresh lime
• Ice
• Orange slice for garnish

Instructions

1. Add orange juice and coconut water to a glass.
2. Add ice.
3. Pour in sparkling water.
4. Add fresh lime juice.
5. Stir gently.
6. Garnish with an orange slice.

Optional Magnesium

If you already use a magnesium supplement, follow the product label or your healthcare professional’s instructions rather than adding an arbitrary amount to your drink.

People with kidney disease or those taking certain medications should speak with a healthcare professional before adding supplemental magnesium.

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