Miso Mushroom Soup

For those who were unable to attend my and Dr. Holly’s Immune Boosting Cooking Class, one of the recipes we cooked was this miso mushroom soup (modified from veganyackattack.com).

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Immune Benefits of this Soup

  1. Onions: Contain fructans, a prebiotic (fiber that feeds beneficial gut bacteria). Acidic byproducts of probiotic bacteria help to lower the pH in the colon, which promotes absorption of minerals, many of which contribute to healthy immune function. Also high in selenium which helps reduce inflammation & stimulates immune system.
  2. Miso: Fermented foods like miso are supportive to gut flora. Friendly bacteria have a powerful, beneficial effect on your gut’s immune system, your first line of defense against pathogens, and aid in the production of antibodies.
  3. Mushrooms: Rich in protein, fiber, vitamin C, B’s, calcium, and other minerals. Also contain beta-glucans which binds to macrophages and other scavenger white blood cells, activating their anti-infection activities.
  4. Garlic: Antibacterial, antiviral and anti-fungal; contains allicin, a known anticarcinogen. Ideally crushed and set aside for 10 minutes before cooking/eating for maximum allicin effect.
  5. Broth: Contains many health-building constituents including the amino acids glutamine & glycine, collagen and glycosaminoglycans which are: vital for healthy connective tissue and digestive health (SIgA), help regulate synthesis of bile salts and gastric acid, required for production of glutathione (master antioxidant), enhances muscle repair, converted into the neurotransmitter serine which helps reduce stress, and promote alertness & memory.
  6. Coconut/coconut oil: Rich in lauric acid, which converts in your body to monolaurin. Monolaurin is the actual compound found in breast milk that strengthens a baby’s immunity. Easily digestible medium-chain triglyceride, strengthens thyroid & metabolism.


  • 2 Tbsp. Water
  • 3 C. White onion, Thin Half-Slices
  • 3 Cloves Garlic, crushed
  • 1 1/2 C. Button mushrooms, Sliced
  • 1 1/2 C. Shiitake mushrooms, Sliced
  • 4 C. organic beef or chicken broth OR water
  • 2 Tbsp. miso Paste
  • 1 Pkg. Miracle Noodles (angel hair)–grain-free & gluten-free
  • 1 Sheet Nori seaweed, Torn into smaller pieces
  • 1 tsp.  Coconut oil or Hot Pepper Sesame oil
  • 1 1/2 tsp. Bragg’s Liquid Aminos or coconut aminos


  • Crush garlic and set aside to cure.
  • Place the onions into a large pot over medium heat, along with the 2 tbsp. of water and cover with lid. Stir the onions every 2-3 minutes and add the garlic in once they start to turn clear.
  • After roughly 7-8 minutes, add the mushrooms to the pan and cover with lid, stirring occasionally until they reduce in size and become soft.
  • Carefully pour the broth or water into the pot, stir the miso paste. Cover with lid and bring to a simmer over low-medium heat for 10 minutes.
  • Add noodles (rinse first), add the seaweed pieces, hot sesame oil and liquid aminos into the pot. Stir a few times and serve warm, and perhaps with some chili paste or sriracha!


Stand up

Stand and walk as much as you can every day. There is a hugely growing area of research called sedentary physiology finding that regardless of whether you exercise daily (vigorous or not), if you “sit for more than 6 hours a day, you have up to 40% greater risk of death over the next fifteen years.”
Check out convertible sit/stand work stations such as the Ergotron if you have a desk job.

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By the way, Your Personal Paleo Code by Chris Kresser ROCKS! Tons of useful info like this on how we can live healthier in modern times. I have learned a ton of great tips and it is definitely on my recommended reading list.

3 Quick Tips

  • Aim for 10,000 steps a day of walking. This can be cumulative and you’d be amazing how when you make it a point to stand up and move more, those steps sure add up! Getting an inexpensive pedometer is a great way to track your steps. There are plenty of gadgets and apps that will do that and more, so whatever you prefer that will get you tracking is great.
  • Stand up when taking or making phone calls.
  • Stand up when talking to colleagues and consider taking walking meetings (when possible).

Being aware of the many benefits of standing versus sitting is a great place to start: improvements in metabolism, insulin sensitivity, bone density, and energy expenditure are yours for the taking. Stand up!



An Attidude of Gratitude

Happy New Year!

As I reflect upon the past year and look forward to the next, I find myself focusing on how we all influence what it is we get out of life.

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Our daily choices and thoughts can push us into a happier more loving place, a negative and fearful place, or leave us unaffected.

I choose, and implore you to be mindful of the impact of your choices, to strive every single day to make more choices to tip my happiness scale in favor of loving life, respecting myself and others, and improving my wellbeing. I want to exude a deep sense of gratefulness that surrounds everyone around me and creates a domino effect that they in turn pass on so that we all enjoy life a little bit more and look for the beauty in everyone we meet.

Healthy and happy wishes to you all!

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