miso soup

What’s the one thing that all my clients seem to have in common? Digestive issues. Bloating, gas, heartburn,  irregular bowel movements, you name it, they have it. This might feel like it’s a normal part of life, but it really isn’t. You should not suffer from digestive issues on a daily basis. Or a weekly basis. Improper digestion is at the root of most imbalances in the body that can lead to weight gain, depression, hormonal issues, and acne, just to name a few. Proper digestion is the starting point of getting healthy and feeling amazing.

The road to health is not an overnight trip, but taking these small steps to improve digestion will help you get there faster. As you practice these simple tips daily, you’ll be amazed at the difference in how you feel in just a few days.

Tip # 1 – Practice proper food combining

Digestion starts in the mouth, but your stomach does most of the hard work. You can help your stomach to break down your food properly by combining foods a certain way and eating foods in a particular order. Practicing proper food combining can eliminate some uncomfortable symptoms because your stomach digests different foods at different speeds and needs different amounts of digestive juices to break them down.

Here are some basic rules:

  • Combine animal proteins, like meats and fish, with non-starchy vegetables. Ex.Chicken with green salad, fish with green beans or zucchini. Bad combinations would include meat with grains or starchy vegetables. Ex. Steak and potatoes
  • Eat carbohydrates first, then heavier protein. Carbs are digested quicker than protein which will leave room for the protein to be broken down more efficiently.
  • Combine grains with starch and any vegetables. Ex. Beans and rice, sweet potato, kale and quinoa.
  • Eat melon alone and eat it away from other foods. This includes watermelon, cantaloupe, and other melons.

Tip # 2 – Don’t drink when you’re eating.

Avoid drinking large amounts of water for 30 minutes before and an hour after meals. Drinking while eating can dilute and eliminate some of the digestive juices needed for optimal digestion. This doesn’t mean that you can never have a glass of wine or sip herbal teas with your meals. Just don’t gulp down large amounts of beverages while you eat!

Tip # 3 –  Eat mindfully. 

This means chew your food, your stomach doesn’t have teeth! Chewing releases digestive juices and enzymes that get the ball rolling. A digestive enzyme called amylase, found in saliva, starts to break down some of the carbohydrates in the food before it leaves the mouth. Eating mindfully also means eating in a relaxed and stress free environment. When you eat on the run your digestion and metabolism slows down which can interfere with nutrient absorption.

This soup is a great way to add some healing power to rev up your digestion. Adding fermented products that contain probiotics to your diet will help to improve digestion. Sweet potatoes are full of healing antioxidants and fibre, which are both needed for optimal digestion. 

Shiitake Mushroom, Bok Choi and Sweet Potato Miso Soup
½ yellow onion
2 medium sweet potatoes
15 shiitake mushrooms
1 Tbsp coconut oil
2 medium bok choi
3 cups vegetable stock
1 Tbsp tamari sauce
1 Tbsp brown rice miso
1 garlic clove
1 tsp fresh ginger root, grated
¼ tsp sea salt
Pinch cayenne pepper
2 Tbsp fresh cilantro
How to make:
1. Clean, trim and coarsely chop mushrooms. Slice onion and mince garlic.
2. In a soup pot, melt coconut oil and add mushrooms, onions and sea salt. Cook for 4-5 minutes.
Add minced garlic, grated ginger and cayenne pepper, stirring for 30 seconds. Add vegetable stock and tamari and bring to a boil.
3. Cut sweet potato into little cubes (about 2 cm) and add to soup. Turn heat to minimum, cover and simmer for 3-4 minutes.
4. Wash, trim and slice bok choi lengthwise in half. Add to soup and allow to simmer for 3-4 more minutes, until the harder white part of the bok choi has tenderized. Check to make sure your potatoes are soft. If not, simmer for another couple of minutes.

5. Remove from heat. Take a ladle full of soup stock and add to a bowl with miso. Stir until the lumps disappear and add back to soup. You don’t want to boil or simmer the miso, which will kill the beneficial bacteria. Chop cilantro and add to soup.

Makes 2 servings.

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Enjoy, and happy cleansing!