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.

https://www.bbcgoodfood.com/glossary/miso

Benefits of Split Peas

A little legume with a lot to offer

Split peas are field peas that are dried, peeled, and split in half for cooking. Peas are a fiber rich resistant starch, to read more about the benefits of peas in a healthy diet check out Myfooddiary.com: What is a resistent starch? This artice is a real quick read and explains the simple benefits also click on the soluble and insoluble link about the different fiber. Two simple reads about how we process healthy fibers and the simple benefits of peas in our diet.

These split peas lentils do not need to be soaked prior to cooking, but they should be rinsed and sorted to remove any stones that might have gotten mixed into the bag. Simmered with plenty of stock in a soup, they’ll cook down and thicken into a textured puree (without having to break out the immersion blender).

Split peas also have great nutritional benefits. They’re low in fat, packed with fiber and protein, and are a good source of several vitamins and minerals, including Vitamins A, B, and magnesium.

Like other legumes, split peas are pulses, which I had no idea there was more classification of legumes–which are packed with healthy vitamins and minerals. And can help reduce early onset chronic diseases, like heart disease and certain types of cancer. Pulses also support healthy weight loss, because their fiber content helps you feel fuller faster.

Split peas in particular are a great source of fiber and help manage your blood sugar (1) levels. A single cup of split peas provides 65 percent of your daily fiber needs. They’re also a great source of protein, offering 16 grams(2)in that same cup —  and only 231 calories.

Tiny Legumes Packed with Goodness

Care2.com has 6 recipes and the benefits of split pea legugmes. Below are amazing nutrtional values from care2.com, in the this article the follow daily intake of just ONE cup of split peas in our diet, which is pretty awesome for a tiny little legume:

12 percent of your daily vitamin K

25 percent of your thiamin

32 percent of your daily folate requirements.

Vitamin K is an important vitamin for supporting heart and bone health. Additionally, the thiamin and high fiber content found in split peas helps manage blood sugar. Thiamin supports heart and brain health (3), as does folate.

Split peas are also mineral rich. A serving contains:

14 percent of your iron

18 percent of your magnesium

19 percent of your phosphorus

20 percent of your potassium

13 percent of your zinc

39 percent of your manganese

Resources

1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=56h

2. https://nutritiondata.self.com/facts/legumes-and-legume-products/4354/2

3. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/h

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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.

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?

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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.

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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 MyFoodDiary.com 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, HealthLine.com 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.

References:

University of Clemson

https://www.ncbi.nlm.nih.gov/pubmed/23985870

https://www.ncbi.nlm.nih.gov/pubmed/27666579

https://www.ncbi.nlm.nih.gov/pubmed/12468628

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Gently but efficiently helps improve peristaltic action

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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.

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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.

Ingredients:

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)

Directions:

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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