Got Tempeh?

Got tempeh?

I was in my favorite Mother’s market today and was so excited get my firm tempeh that I love to saute and use as my plant based protein source.

Want some good plant-based protein sources?

Tempeh is a form of soy that is closer to soy in its whole food form. The vast majority of soy consumed in the U.S. comes from a highly processed form of soy. The soybeans we consume have usually been genetically engineered, cracked, dehulled, crushed, and subjected to solvent extraction to separate their oils from the rest of the bean. What’s left behind after oil extraction (defatted soy flour) is then further processed into animal feed, or processed to produce a protein concentrate or a protein isolate. The isolate can be used as an ingredient in low-fat soymilk, and the concentrate can be further processed (extruded) to form a textured soy protein for use in meat analog products (like soy burgers).

Tempeh is produced with significantly less processing than most low-fat soymilks and soy burgers, and they are soy foods that are much closer to a “whole foods” category than soy protein isolates and concentrates.

Fermentation increases the digestibility of soy (especially its proteins), nutrient absorption from soy  and the concentration of bioactive peptides

Cooked tempeh can be eaten alone, or used in chili, stir fries, soups, salads, sandwiches, and stews. Tempeh’s complex flavor has been described as nutty, meaty, and mushroom-like. It freezes well, and is now commonly available in many western supermarkets, as well as in ethnic markets and health food stores.

How to Beat Sugar Cravings Forever

stress eatingDid you know that sugar and processed foods are as addictive as heroin or cocaine?
What holds most of us back — and gets in the way of success — are those cravings that seem impossible to break.
Here is my twelve step program to beating sugar cravings.
1. Forget fruit juices; go for the actual fruit.
2. Always eat breakfast. It will make or break you for the rest of the day. Your first meal must create blood sugar stability that will carry you to the next meal without sugar cravings.
3. Eat protein with every meal.
4. Remove white foods (except cauliflower) .Remove white bread, spaghetti, rice, pasta.
5. Read Labels! The longer the list of ingredients, the more likely sugar is going to be included on that list.
6. Eat every 2 to 3 hours. Don’t starve yourself or your body will get expert at storing all your calories as fat.
7. For a week write down everything you eat. Write down everything.
8. Move! Be active and keep busy.
9. Stock your refrigerator with low glycemic snacks such as salad, lots of vegetables and go-to-snacks
10. Try a sugar detox program. After the initial overwhelming sugar cravings, your body adjusts and you won’t even want the sugar anymore.
11. Drink lots of water. The more water you drink, the more your body will be fooled into thinking it is not hungry.
12. Get good quality sleep. Sleep deprivation can trigger the hunger hormone as well as the stress hormones that increase appetite!

Got Digestion Issues? – Avoid these Foods

gutXSmallGot digestion issues? It is estimated that up to 70 million Americans suffer from some form of digestive issue – ranging from chronic constipation to serious and even life-threatening conditions, such as Crohn’s disease.

And while digestive issues can stem from a wide variety of causes, there’s one factor quite often overlooked – CARBOHYDRATES. I recommend you start with a Sugar Cleanse as an easy way to begin your wellness journey. Is Food your medicine or your poison? Small changes in your diet can have profound effects on depression, anxiety, brain health and every chronic illness.  It is amazing how much we can support our gut with making small shifts in our diet.

Healing the root cause of digestive disease starts with calming full body inflammation. Most of the time your doctor will treat the symptoms of digestive issues only (what I call the smoke) where we want to treat the FIRE of inflammation itself. What is causing that smoke?

A high carbohydrate diet is pro inflammatory. It can modify the gut microbiome and can significantly alter the body’s inflammation. Changes in the ratios of major classes of gut bacteria are caused by many things including processed foods, refined carbohydrates, gluten and this can have significant consequences such as the  gut lining can break down (leaky gut). This gut permeability mediates many chronic illnesses. Did you know your gut bacteria out number your human cells by 10 to 1? These gut bacteria also manufacture our neurotransmitters and even affect the expression of our genes! We need to take care of our gut and learn everyday habits to keep our gut healthy. Remember to take your probiotics!

So we need to be able to take a “FIRST STEP” . When I started following the Sugar Buster Program, my digestive issues improved, I had no bloating and lost my sugar cravings and now years later I still feel AMAZING!

The Sugar Buster Program works, plain and simple, and it can be customized for you. You will get meal plans, and supplement suggestions and digestion and detox support if you are looking for that. Lots of great tips such as being aware of too many gluten free products as they can be loaded with carbohydrates.

By the way…. as an added feature, when you work on your gut, you also work on your brain! Lets talk about that in another blog!

Look for my next blog on my top Five tips to restore your gut bacteria!