Benefits of Miso

An introduction to Miso

What is Miso?

Miso means ‘fermented beans’ in Japanese. In Japan, people typically eat miso for breakfast, or asa gohan (朝ごはん) it is believed to stimulate digestion and energise the body.  This it wat it looks like.

It’s a semi-thick paste that’s made by fermenting cooked soybeans with a starter called a “malt.” The malt is made mostly by a bacteria called aspergillus, which is cultured on the surface of soybeans, rice, or barley grains.

The origin of miso: Where did it come from?

It is said that origin of miso dates back to ancient China. Also Japan was originally claimed miso as it’s own. So, the origins are not completely known. Two theories about origin, China and Japan are found in The history of Miso. As different dates and times from east asian records hold different stories.

A traditional ingredient in Japanese and Chinese diets, miso paste is made from fermented soybeans, grains and contains millions of beneficial bacteria. There are hundreds of different types of miso and different versions are linked with regional cuisines, identities and flavours.

The protein-rich paste is highly popular as it provides an instant flavour foundation. It adds the fifth taste, known as ‘umami’, to all sorts of dishes including soups/broths, salad dressings, vegetables, stews, glazes, and marinades. It makes a great marinade for chicken or baked salmon.

Miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the gut with beneficial bacteria that help us to stay healthy, vibrant and happy. It’s gut healthy friendly. Good gut health is known to be linked to our overall mental and physical wellness.

Different varieties

The most common type of miso is made from only soybeans, but the variety and ratio of raw ingredients can vary. Some miso pastes are made from cultured wheat or millet or combinations of different grains and beans. The length of fermentation time can affect the flavour; ranging from sweet and mild to salty and rich. The colour is a fairly good indicator of the strength in flavour. The texture can vary too. Miso made from a wholegrain is typically saltier than that made from a hulled grain.

White Miso (Shiro)

Made from soybeans and rice and fermented for no longer than two months. Shiro (means “white” in Japanese) is light in colour and sweet to mildly salty. Shiro is a great gateway miso, very versatile and provides a bit of oomph to salad dressings or sautéed vegetables.

Yellow Miso (Shinsu)

Another mild type that is fermented for slightly longer than white miso. Yellow miso is adaptable in a wide range of recipes.

Red Miso (Aka)

If a recipe calls for dark miso, you’ll want to use an aka or red miso. Russet in colour, this type is made from a higher proportion of soybeans, is fermented for up to three years, and is saltier and deeper in flavour. Its full flavour is best used in hearty dishes like stews and tomato sauces. Use with caution – its flavour can over-power other ingredients.

Barley Miso (Mugi)

Made from barley and soybeans, mugi miso usually has a longer fermentation process than most white miso. It has a strong barley aroma, but is still mild and slightly sweet in flavour.

Different pastes based on regions of Japan.

Why eat miso?

Miso has tons of health benefits. It is a source of copper, manganese, vitamin K, protein, and zinc.

The fermentation process means that miso is rich in enzymes. Fermentation enhances the number of beneficial bacteria in the food. These bacteria are known as probiotics and are thought to help a wide range of health issues, especially for digestion, absorption and assimilation of nutrients. 

By consuming fermented foods you are adding beneficial bacteria (known as probiotics) and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive system and enhancing the immune system.

Additional fermented foods that are gut healthy and create a happy microbiome to try are kimchi, kombucha, natto, kefir, sauerkraut.

Studies in 1997 and 2013 have shown that beneficial bacteria synthesise vitamins in the gut, primarily vitamin K and vitamin B12, as a by-product of their metabolism.

Miso is considered to be high in salt and should be consumed with the guidelines of no more than 6g per day in mind.  

There is much research on the benefits of including soy products in the diet. Although miso is made from soy beans, the quantity consumed is quite small and unlikely to have a profound oestrogenic effect.

Soy products are widely produced from genetically modified (GM) soybeans. To make sure miso is made from organically grown, not genetically modified soy beans, make sure to read the label. The label will also indicate if the miso is gluten free. 

How to select and store

This is what Shiro Miso can look like from the shelf. Other times they are in little plastic containers.

When buying miso, choose the unpasteurised, live, enzyme-rich product that will need to be stored in the fridge. This type is loaded with beneficial microorganisms. We keep it after opening in a tuperware or something sealed to keep it fresher longer. After opening, the texture, colour and flavour may change so keep an eye on it. Some can be kept for quite a long time without any concerns or variations to quality.

Recipe suggestions

Miso Soup
Miso-marinated salmon

For more about Japanese diet, BBC Good Foods, has an article about the health benefits of a Japanese diet.

Pho-Real? Delish Pho Dish.

Vietnamese Pho Soup

Pho… soooo good. Yum. This is one of our favorite dishes. Chewy and I love to eat and enjoy our time with friends while eating. It’s something we really love doing together and are looking for ways to make healthier options at home that we would enjoy.

LOVE to EAT? GOOOOOOD. Chewy and met while making sushi in college. He wanted to learn how to make some sushi and I happned to know how ot make it. We both enjoy cooking together and ENJOY all the new things we’ve ventured. Some …meh, not so great. But then when you get it just right…. MMMMMMMMMMM yeah!!!! Delish. Melt in your mouth goodness people!

This PHO recipe is one of them. We’ve made Pho over the past 3 or 4 years and tried lots of variations. A lot of which were hit or misses. This one was WA-LA! GOOD. This easy and delicious Vietnamese Pho Soup Recipe can be made with chicken, pork or beef and is packed full of chewy Asian noodles, flavorful herbs and garnished with fresh lime and chili sauce. What we love about Pho is its a great homemade recipe for colds, getting in bone broth and the minerals from bone broth, As well as keeping you hydrated. Not everyone would agree with this but pho has garlic & ginger which are part of a healthy diet to improove a healthy immune system, and of course certain vegetables.

What is pho?

This is PHO.

Pho is a homemade broth-based soup with noodles and meat.  You may use beef, pork or chicken broth.  Typically it is garnished with fresh herbs when serving such as mint, cilantro, culantro, bean sprouts, scallions and juice from a fresh lime.  Most people will add sauces to their Pho such as chili sauce, chili oil, vinegar, hoisin sauce and any other favorite Asian sauce.

Northern Vietnamese Pho will have green onions, or scallions, and garnished with only vinegar.  Southern Vietnamese Pho is what is common in the U.S. I think it’s great to try different house Pho soup. Each family has a different house blend. That’s why in America depending on the restaurant and family style, there may be differen Pho houses you prefer.

Did you Know?

Pho soup is a historical blend of three cultures: Vietnamese, Chinese and French. I did not know that until I did some research. Fascinating.

It is inspired by a soup the Chinese were making in Vietnam around 1910.  It was the French however that brought beef to Vietnam.

Is pho healthy?

Yes!  It is relatively low in calories, high in protein and vitamin C, low in fat and has lots of minerals.  Pho soup is good for you. This is great for when you have a sore throat or the weather is changing.

How to make pho

Essentially make the broth, assemble the ingredients and garnish.

There are two different ways to make the broth using these different methods:

1.Boil the bones rapidly for 10 minutes then drain off the liquid, discard and add more water before continuing with the broth.  This method is helpful for decreasing the amount of scum that is formed.

2. Bake the bones first for 30 minutes, then put them in a pot, cover with water and continue with your broth.  This method is my favorite.  No scum has formed for me using this method.

If scum does happen to form, skim off using a fine mesh ladle.

Both methods decrease the amount of fat in the broth significantly.  The bone marrow contains a lot of fat and both of these methods cooks off the fat before the real broth process starts.

The broth takes a long time but is super easy.  After three hours, all of the flavor is extracted so the broth basically cooks up in 3 hours.  It is mostly hands off, that is the easy part.

If you are making chicken Pho, use chicken bones and if you are making beef Pho, use beef bones.  Or, you could go rogue like I did and use a left over ham bone from a cooked ham or split pea soup. RECYCLE YEAH!!!! The ham bone made a really good broth we were both suprised because we have made it mostly with beef bone before.

With the bones and water in the pot, add 2 onions quartered and your whole spices.  You can use ground spices but it’s going to make your broth a muddy color instead of the clear broth you will want. OR you can wrap it in cheese cloth and let the spices flavor the soup. From this recipe I also added in carrots and celery to cook with the broth. A little variation.

After 3 hours of boiling and the spices have given their spice life for the soup. You can disgaurd. SEE the YUMMY PHO BROTH?!?!?!

Drain the broth into another pan, throw away the solids and bring the broth to a simmer.  Meanwhile cook your noodles, slice you meat thin and plate up your bowls.  First put the noodles in, then the meat and then pour the hot broth on top of the meat. If sliced thin enough, the hot broth perfectly cooks the meat.  Garnish as desired and ENJOY!!!!

How do you eat?

Traditionally with chopsticks or hashi in Japanese and a soup spoon, but that doesn’t always work with kids so a fork and spoon is lovely. Grateful my son loves Pho, which makes it a family fav.

THE GARNISHES MAKE THE DISH…. basil, fresh lime, hoison sauce, siracha, bean sprouts, jalapeno peppers. Yum. Of course it’s on preference for how spicy you like it.

Sriacha, Hoison & Thai Chili Sauce

To get started you will need….



2 lbs Beef knuckles/leg bones

2 lb Pork


5 cups Bean sprouts

2 bunches Cilantro

1 tbsp Corriander, seeds

4 inches Ginger, fresh

2 bunches Green onions

5 Limes

2 Onions


1/4 cup Fish sauce

1 Hoisin sauce

1 Sriracha or favorite chili sauce

Pasta & Grains: Noodles

1 package Noodles, Asian

Baking & Spices

1 Cardamom, Black

2 Cinnamon sticks

6 Cloves

1 tbsp Fennel seeds

1 1/2 tbsp Salt

6 Star anise

1 tbsp Sugar


16 cups Water

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Additional Nutritional Facts. Each 1 1/2 cups of pho with chicken has 6 grams of fat, 58 g of carbohydrates, 44 g of protein, 1,200 milligrams of sodium and 4 g of fiber. Each serving of pho with beef has 6 g of fat, 51 g of carbohydrates, 24 g of protein, 384 mg of sodium and 2 g of fiber.

Unfortunately PHO is NOT a KETO Friendly diet… It’s full of carbs. Yet it is much lighter… here is a site that has a KETO FRIENDLY PHO Recipe with lots of keto based tips.

First Transformation circa 2015- Going Vegan

Prior to Kaemon being born, I gained substantial weight. Most of my life I was around 120-125lbs, in high school with all the athletics I was about 115lb max. That was were I rested–if you could call it that. It was more of inbetween sports practices and programs, lifting and strength conditioning.

After being on different types of anti-depressants, mood stabilzers, and anxiety medications–one combo caused heavy eating. Being a foodie and growing up with a family who loves to eat I ate. After 3 months on this new medication I gained 60lbs. And it was one of the side effects. Along with my own like love for food. Being an ahtlete most of my life I could literlly eat anything and all the time because of how much I worked out. So that transition was horribly life changing. It also caused my cholestoral at the age of 25 to be upwards of 350. YIKES. Stroke central. It messed with my thyroid and caused me to be pre-diabetic. It really took a toll on my health. I couldn’t even bend and squat to my knees. It hurt.

As an athlete–it’s pretty devastating & I felt embarrassed and ashamed.

Being pregnant with Kaemon was an amazing experience for me. A lot of medical doctors suggested I never have kids. And with those medications I would never have kids. They are increddilby toxic. It was like a small miracle. When that happend I just remember never feeling as beautiful in my life, as I felt being pregnant. It was like just a little window for me to feel very loved by my creator and have this divine unspoken connection.

Post Natal– I was really struggling with all the things a new mom struggles with and there were so many ways for care. And so much pressure from family, doctors and my spouse to just get stable. I really wanted to nurse and breastfeed. As a mother it’s a terribly sad and mortifying feeling not to have that opporunity. And feel like you don’t get to have that choice for fear of what everyone else is fearing…relapse into depression. And most people just say, “swallow your pride and take the pills.” And it hurt to the core of my being to make that choice. One I didn’t fully believe in, and hoping it was the right decision evene when I felt compeltely conflicted inside. I think the meds helped to a point. And I felt very detatche from my son. Cause it made everyone else more comfortable. That’s how bad the depression would get. Which to their credit was much better than the alternative. It really hurt me. And at that point I realized my life wasn’t my own it was, in my mind, to stay “normal” for everyone else’s sake.

When we moved to Florida for Bryan to start chiropractic school a lot had changed

I started running again. Ran a 10-mile Turkey run. All 175 bls. Pounding the pavement. Pushing our son in a stroller. My knees hurt terribly. And after 3 to 4 months of training. I maybe lost 15lbes. Started playing rec soccer for the city. Meal prepping and working out at the Y to stay busy. Play dates for K, swimming, beach, really anything active. The medications made me HOT. Like super sweaty. Coming from Washington to Florida– well it was alreay HOT.

After a year and a half of running, soccer, the y, the pool. Nothing changed. Weighing 165lbs.

Realizing that Chewy was going on all this new adventures of health and holistic wellness. Which I totally believed in. I was the one that invited him to go to a chiropractor in 2009 and we loved it. Was looking for something more. Started going back to school online as a WebDesigner. And the stress of that while he started his board exams were so intesnse. I was working part time, in school full time, he was in school full time with exams. Kaemon was now in day care to help the time crunch and I realized. None of this matters if my health is suffering. It was after my family doctor said I was pre-diabetic it really hit home. I’m 28 and I have the health of an elder person. Definatly takes a moment to digest, no pun intended. With a 3 year old, how was I supposed to take care of him in this state?

Looking for a simple solution to cooking, learn more here?

It started with a decision to make a change.

December 2014 vs. July of 2015
13 lbs. More importantly
From a size 12/10 to a 4/2

That’s when I went on an a whole food and vegan diet. Eating only beans and greens. Literally for 6 weeks. In that time I lost 13lbs. Now that doesnt seem like a lot. The picture show the size difference. That’s from December in 2014 at Univeresal Studios to July of 2015 in Paris. I started the diet around Mothers Day in May as I was working for a flower shop and delivering flowers all over town with Kaemon in the back seat. It was a lot of fiber. Definetly suggest a digestive enzyme for that part. Made a huge difference. It was so revelatory how much nutrition and what we eat truly is key. I stopped the full vegan diet and continued to lose weight. It’s like it reset all my internal organs. 6 months later I did blood work and was happy to see that my cholestoral was within normal, I wasn’t pre-diabetic, my thyroid though still a litte under wasn’t in need of medications. It was a testament to what we eat on a biochemical level.

September 2015 in Seattle, Washington with my sista. We were there for my older brother’s wedding, went up to Ballard for some tea, photography and some girl time.

This is where my passion for nutrtion comes from. This why I partner with vegan nutrition… it’s cause it saved my life.

And the future of how I take care of myself. As a mom we often are last. I still struggle with mom-and self-care balance. It’s getting better all the time. What happened now is as Chewy started his chiropractice business. We found we couldn’t keep up with our nutrition as well and meal prepping. Especially with being pregnant with Izla and now another little girl due on May 17th.

When Purium was introduced to me I knew it was right for me with all my heart, as a way to provide real raw food, it’s dehydrated organic grown, non-gmo superfoods, that would give us real help with reducting inflamation, keeping extra unwanted weight off, and keeping our guts happy. As Chewy researched more of the products, we realized it was everything he learned in chiropractic school in biochemistry. That it was the organic food, that food, the colors of the rainmow, and diet was the best medicine. It aligned with our core values on nutrition in a functtional way.

The opportunity to grow has created a community to connect with who love hard and care deeply about the food quality and life of our world. Grateful for that opportunity to partner and with people who really care about what we eat. The beauty of it, is that it works hand in hand with Chiropractic nutrition, mindset and holistic health. If you are interested, the 40-day nutrition is equivalent in the vegan diet I did in 2015. I reccomend it because it works better for working hours, working moms and mom’s on the go. To learn more click, here and recieve $50 off your first order.

Learn more about a 40-day Organic Superfood Cleanse-How they are grown from the Positive Head Podcast host Brandon Beachum.

Free $50 Gift Card Code: bandacall

The Purpose of this Blog and Part of My Mission:

To offer authentic evidence based, products or best practices for health, healing, fitness and opportunities. I want to help as many people as possible. With my own experience with so many pharmacuetcals. It became more of band-aid than an actual solution for my well-being. Going towards food, nutrition & better daily habits of exercise I’ve been able to take back my health, find more purpose & live a more fullfilled life.

It started with listening to my body & basic bio-chemistry. What am I allowing into my body, mind and spirit? What can I do to change. Is all the medical intervention necessary? Being still and listening from within. Asking questions. Lead me to seeking alternative health and more truth. Hopefully you take the time to ask yourself important questions and how to make changes. Start somewhere, start with your why.

What’s great about Organics and Having a master formulator who has 25-years of organinc farming experience is now being able to offer CBD and the amazing health benefits of CBD to our clients at the office and to the community we serve. It’s all about how things are grown esepcially with Hemp oil and CBD. There are so many poping up. Love that we can stand behind years of organic, non-gmo nutrition.

To learn more about CBD click here.

Benefits of Fiber

Types of Fiber

Fiber is so important. In my early twenties I knew that it was important. Most the time fiberlax or a laxative was what most people would suggest. Yet after learning about all the chemicals in off the shelf laxative’s I realized that this wasn’t what I really wanted to put in my body. As I grew into motherhood and startred to understand that our bodies change quite a bit after children or in our 30’s. Growing up I didn’t realize how differently we ate at home. We always had oranges and apples in our house. And our snack food were goldfish or icecream. Rarely did my mother bake. So those smells of muffins, pasterys, or homemade cookies or Georgia Mud Pie and deserts like that weren’t really around. Recently I’ve been looking up more ways to have more fiber in our diet as getting older it really effects my tummy. This article from really breaks down the differences between soluble fiber and insoluble fiber. Highly reccomend reading and review as it has suggested intake and more in depth about who it effect weightloss.

Different Sources of Fiber

Sources of Soluble Fiber: Oat bran, barley, nuts, lentils, beans, peas, apples, pears, and citrus fruits.

Sources of insoluble fiber: Wheat bran, brown rice, broccoli, cabbage, dark leafy greens, and raisins.

Fiber and Weight Loss

High-fiber foods have been associated with improved weight loss. Fiber intake is linked to losing the pesky LOW BELLY FAT. Wow, who doesn’t want to shed those love handles? Besides the obvious physical benefits of fitness, there are also really great health benefits to a healthy gut. Not only is soluble fiber a good PROBIOTIC source, it can reduce risk of colon cancer, it can also reduce risk of diabeties– to learn more about those wonderful health benefits, has a great article about how fiber and belly fat plays a key role in healthy gut bacteria with many sources to back those claims.

Many high-fiber foods, such as fruits and vegetables, are also low in calories. Additionally, high-fiber foods may keep you feeling full longer to prevent high-calorie snacking between meals. Which is why most healthy concious individuals eat the colors of the rainbow or whole foods as much as possible. It’s far from food snobbery, more like how we ought to eat, in several cases a family member, like a child or spouse, has a food restricted diet related to a disease or some genetic tendancy that really makes them more health concious. Which is far from snobbery, it’s a pretty health concern. Wonderfully enough there are more options to help today than ever before. Its about getting back to the root, going organic to ensure no harmful pesticides and chemicals are in our food sources. Getting back to eating local or all organic real whole food.


University of Clemson

Options for Daily Fiber

Biome Medic and Daily Fiber Blend combine forces to gently cleanse and remove glyphosate (labeled as a carcinogenic herbicide in the State of California in 2017 and once by the World Health Organization back in 2015) and other toxins in your gut.

Gently but efficiently helps improve peristaltic action

Reduces constipation

Enhances deep cleansing


Bio-Medic Ingredients: PrebioSure™ Digestive Wheat Germ Extract, Chicory Root Fiber Extract, HumicSure™ Fulvic & Humic acid blend, Lactospore® 

Bio-Medic Other Ingredients: Cellulose capsule Lactospore® is a registered trademark of Sabinsa Corp. 

Fruit Trial Report

Press Release

Detox Project Certification Press Release

Daily Fiber Blend

Daily Fiber Blend: Key ingredient, “Rice Bran Fiber,” safely and naturally increases adiponectin (the “skinny hormone”) – helping your body burn fat. The gluten-free, high-quality fiber sources and delicious all-natural caramel apple flavor formula raises the bar on what a fiber product can be.

Ingredients: Organic Flax Seed, Organic Rice Bran Fiber, Organic Whole Grain Oat Flour, Organic Grain Blend (containing: Organic Millet, Organic Amaranth, Organic Buckwheat, Organic Quinoa, Organic Chia), Organic Guar Gum, Organic Agave Inulin, Organic Fennel Seed, Organic Black Walnut Hull, Organic Lo Han Berry Extract (Monk Fruit). 

Rice Bran Solubles are the most potent, nutrient-rich part of rice. They are amazing plant complexes that contain a wide variety of nutrients not found in other foods. This has a light, nutty, buttery flavor that is the perfect complement to any green drink or protein shake.

Ingredients: Organic Soluble Rice Bran

The Purpose of this Blog and Part of My Mission:

To offer authentic evidence based, products or best practices for health, healing, fitness and opportunities. I want to help as many people as possible. With my own experience with so many pharmacuetcals. It became more of band-aid than an actual solution for my well-being. Going towards food, nutrition & better daily habits of exercise I’ve been able to take back my health, find more purpose & live a more fullfilled life.

It started with listening to my body & basic bio-chemistry. What am I allowing into my body, mind and spirit? What can I do to change. Is all the medical intervention necessary? Being still and listening from within. Asking questions. Lead me to seeking alternative health and more truth. Hopefully you take the time to ask yourself important questions and how to make changes. Start somewhere, start with your why.

Pakistani Kima Recipe

Found this recipe about 5 years ago, and it’s quickly a family favorite. When we first moved to Florida. We were starting to eat a more Paleo Friendly Diet. He was training for a half Iron Man Triatholon and we were wanting something filling and nutritious. We were looking into Paleo/Whole Food recipes that would fit our budget and be EASY!!! This is a hearty meat-loving-whole-food meal. This meal is packed with tumeric, cinnamon, curry and more wonderful spices that help our bodies grow and heal naturally. The benefits of tumeric are astounding, in my other article the Benefits of Tumeric you can find additional scientific based evidence on what those benefits are.


1 large onion

4 TBSP butter (or coconut oil)

1 lb ground beef (or venison, buffalo, etc.)

1 TBSP curry powder

1 tsp salt

1 tsp black pepper

1 tsp garlic powder

1 tsp cinnamon

1 tsp ground ginger

1 tsp turmeric

3 medium sweet potatoes

15 oz can of tomatoes (diced)

1 lb green beans (fresh or frozen)


Dice the onion.

In a large skillet, melt the butter or coconut oil and add diced onion. 

Cook three minutes or until starting to become translucent.

Add the ground beef, curry powder, salt, pepper, garlic powder, cinnamon, ginger, and turmeric and cook until the meat is browned. 

While the meat is cooking, peel and dice the sweet potatoes into small pieces and set aside.

Once meat is cooked, drain and add the diced tomatoes, sweet potatoes, and green beans.

Cover and simmer 20 minutes or until the sweet potatoes have softened. Check after ten minutes and add a couple tablespoons of water or chicken broth if needed.

Serve warm and enjoy!

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