By Amy Inman-Felton RDN

Health and Wellness Contributing Editor

5 Minute Read


I love the holidays- smells of pine, decorating, time spent with family and friends, and yes, baking! Truly the most joyous time of the year –and stressful time. The calendar quickly implodes with numerous social events all with a common theme- decadent food accompanied by flowing liquid libations.

Add holiday stress and irregular eating to an already packed schedule can sabotage sleep, disrupt your GI system, play havoc with your skin and weaken your immunity making you more prone to respiratory viruses and dreaded flu.

Here are some proactive things you can do to stay on course with eating and exercise helping to maximize your energy, immune system and keep your beautiful skin glowing this holiday season.

I have 10 tips for the remaining 10 day countdown for surviving the holidays – all the while looking and feeling your best!

Stay tuned! But in the meantime, here is Tip #1! 

TIP #1 Sip on Soups

Soup is the best comfort foods of winter. Chicken soup is a proven cold buster containing many medicinal benefits to ward off upper respiratory infections.1,2 Soup can be loaded up with vegetables quality proteins and is hydrating. Added vegetables, herbs and spices like curry provide anti-inflammatory benefits and phytonutrients such as tomatoes providing lycopene.

If made with bone broth you’ve upgraded the nutrition profile providing key amino acids and collagen for skin and building immunity. Soup can help keep you full, control your calorie intake, helping lose or maintain weight. This is proven as part of the Volumetric’s weight loss plan.3

Milk or creamy based soups are great options too as they can add vitamin D, calcium and often use the puree of vegetables like roasted red peppers, carrots, and tomatoes as their base. Be aware cream-based soups are often higher in calories per serving, however, you will consume less as they are more filling. You can easily reduce the use of heavy cream by replacing with healthier fat options (coconut milk or cream) and olive oil.

I personally like bone broth-based soups making them from scratch and consuming them throughout the week to keep my immune system strong. Reheat and store in your favorite thermal carrier (like a Yeti or Swell!)- add some almond flour or rice crackers with hummus as a side or salad.

Voila! A nourishing meal ready in minutes



For broth:

  • 1 whole free-range chicken (about 3 pounds), giblets discarded
  • 2 carrots, break into medium size pieces
  • 2 ribs celery stalks break into medium size pieces
  • 1 medium onions, chopped into large chunks
  • 2 dried bay leaves
  • 1 head of garlic halved (you don’t need to peel.
  • 1 teaspoon whole black peppercorns
  • 1/4 bunch fresh thyme


  1. Salt the chicken inside the cavity and over the body with Kosher Salt.  
  2. Place the chicken breast down and vegetables in a large stockpot over medium heat or slow cooker on High. Pour in only enough cold water to cover (about 2 quarts); too much will make the broth taste weak. Toss in the thyme, bay leaves, and peppercorns, and allow it too slowly come to a boil. Lower the heat to medium-low and gently simmer for 1 1/2 hours on the stove or 4 hours on high with a slow cooker, partially covered, until the chicken is done. As it cooks, skim any impurities that rise to the surface; add a little more water if necessary.
  3. Carefully strain the stock through a strainer into another pot to throw away the vegetable solids. Use the stock for the soup or store it. Cover and refrigerate for up to one week or freeze.
  4. Carefully remove the chicken as it may break apart from the strainer to a cutting board, once cool enough to handle, discard the skin and bones; hand-shred the meat into a storage container or into the stock.


For the Soup:

  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 2 medium carrots, into 1/2-inch-thick slices
  • 2 celery ribs, cut into 1/2-inch-thick slices
  • 2 teaspoons of thyme
  • 1 bay leaf
  • 2 quarts chicken stock, recipe above.
  • 1 cup Campanella noodles
  • Shredded cooked chicken, add chicken to your liking, for a heartier soup add the entire chicken
  • Kosher salt and freshly ground black pepper
  • 1 cup fresh flat-leaf parsley, finely chopped

Place a soup pot over medium heat and coat with the oil. Add the onion, garlic, carrots, celery. Cook and stir for about 6 minutes, until the vegetables are softened but not browned.

Pour in the chicken stock and bring the liquid to a boil, add chicken and simmer on low for 20min or if pot over using a slow cooker add ingredients and chicken place on low for 2-4 hours. Add noodles the last 5 minutes or until tender. Heat through; season with salt and pepper. Sprinkle with chopped parsley before serving.