Wednesday 23 December 2015



For an added bonus and extra support against inflammation, add a quality blend of Omega 3 Fatty Acids to any recipe.


Beta Carotene is a great anti-inflammatory and watermelon is full of it! It just so happens this recipe is packed with watermelons. And the antioxidants you’ll be getting from the blueberries will leave you praying for more.


Basil – 3 sprigs
Blueberries – 1.5 cups
Lime – ½
Cayenne Pepper – 1 dash
Watermelon – 5 cups


Pear, ginger root, and turmeric, oh my! These anti-inflammatory ingredients are paired with vitamin C and Beta Carotene in this no-hangover- guaranteed recipe.


Apple – 2
Celery – 3 stalks
Carrot – 3
Lemon – 2, peeled
Ginger Root – 1 inch knob, peeled
Pear – 2
Turmeric Root – 4 inch, fresh root


Easy to prepare and stuffed with delicious arthritis easing ingredients, this makes for a great newbie recipe.


Apples – 3
Celery – 4 stalks
Ginger – ¼ inch knob, peeled
Lemon – (with rind)
Orange – 1, peeled
Spinach – 5 handfuls


Strawberries are beating out inflammation in this recipe. With their flavonoid, Anthocyanidin, your RA pain will be long forgotten.


Blueberries – 1 cup
Kiwifruit – 2 cups
Peppermint – 30 leaves
Strawberry – 1 cup


This magenta drink will leave you feeling healthy and fearless with ingredients like ginger, carrots, and spinach.


Apples – 2
Red cabbage – 2 ¼ head
Carrots – 4
Ginger Root – ½ inch knob, peeled
Lemon – 1
Spinach – 4 handfuls

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Monday 21 December 2015

Nr 275 Very Small things 12 a ;-)

Nr 274 Delicious Detox Soups

1-Detox Veggie Soup– Full of garlic and kale this soup will flush out toxins and cleanse your liver. Plus its loaded with hearty veggies that replenish all the good nutrients we need.
2-Spicy Detox Soup- A vegan soup that warms you heart and soul. With its broad range of spices like cayenne, red pepper, and bell pepper, this soup speeds up your metabolism and even clears your sinuses.
3-Cinnamon Cleanse Soup- Cinnamon and cumin pair well together to assist you with elevating blood sugar levels and stimulate your digestion. Cinnamon is also touted for its fat burning abilities as well as its skin rejuvenating properties.
4-Turmeric Tomato Soup Detox- High in antioxidants, this soup is great for your skin. It has antiseptic, anti bacterial and anti inflammatory properties that give you a healthy glow.
5-Ginger Carrot Soup- A warm creamy soup that assists with digestion and that keeps the cold and flu at bay. Carrots are a great way to take care of your skin and balance your hormones.
6-Lentil, Kale, and Sweet Potato Soup- Lentils and sweet potatoes add fiber to keep your system flowing while kale steps in to flush out the bad vibes. This hearty soup is a very filling dish.
7-Lemon Drop Soup Detox- Lovely lemons boost your immune system with a strong shot of Vitamin C while leeks take out the toxins in your blood stream for a tasty healthy combination. This soup is great for keeping the cold away.
8-Artichoke Soup Cleanse- Artichokes assist with liver function to cleanse the blood. This helpful green also aids the digestive process.
9-Mint & Pea Soup- Mint is good for the gallbladder. By assisting with the flow of bile and breaking down dietary fats, it creates a slippery environment perfect for getting rid of those sneaky little gallstones.
10-Onion Soup Detox- Onions are the ultimate detoxing agent. These tasty little bulbs pull out harsh metal toxins like lead and mercury that can weigh your body down.
11-Seaweed Soup- Commonly known as Miyeokguk, this soup is full of vitamins and minerals. Seaweed also binds to and flushes out radioactive waste and heavy metals.
12-Sparkling Pineapple Soup- Loaded with bromelain, this digestive enzyme powerhouse can cleanse your colon and boost digestive health. It’s also a very unique soup flavor sure to impress whomever you serve.
13-Broccoli & Hemp Seed Soup- Hemp is full of vitamins E & C. Together with broccoli, the fibrous duo keep the system regular.
14-Avacado & Grapefruit Soup- The superfruit full of lycopene is a fighter of free radicals. Avacado and grapefruit ban together to keep your skin glowing and fight weight gain and cholesterol.
15-Zucchini & Fennel Soup- Known for preventing colon cancer, the fennel is a tasty accompaniment in this amazing cleanser. The zucchini is a great fat burner and a delicious detox.
16-Cilantro Lime Soup Detox- Loaded with antioxidants, cilantro also utilizes dodecenal, an antibacterial compound that is effective in killing Salmonella. Limes bring in the Vitamin A & C to round out the tasty treat.
17-Cabbage Soup Cleanse- Cabbage isn’t only good for digestion, it also contains indole-3-carbinol, which assists DNA repair in cells. Cabbage never tasted quite so healthy.
18-Savory Beet Soup- Beets are so much more than their colorful exterior. They fight cancer, lower blood pressure, fight infection and flush the liver.
19-Butternut Squash & Apple Soup- Vitamins, minerals and bile stimulating flavonoids make apples the go to fruit. They are loaded with antioxidants and really do keep the doctor away.
20-Dandelion Soup- From your garden to the kitchen, this earthy soup helps to flush toxins from the blood stream. They are a great way to flush out processed food toxins as well.

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Monday 14 December 2015

Nr 272 Why Flexibility Is Important to Your Health

There are many reasons why having a flexible body is essential to our health and well-being. As a young child I was very flexible because I was a gymnast and dancer. Both gymnastics and dance require extreme stretching of muscles, tendons, and ligaments. They also work aggressively on the mobility of joints. I could do the splits every which way amongst many other things.

This summer I was stupid enough  not to do anything , no streches ,no exercise , nothing at all and it punished at ones, pain everywhere and stiffness in my joints :-(
That proves if you've been training  whole life, then do it on and do not make long breaks !

Flexibility Helps To:

1. Prevent everyday injury including: muscle and disc strains that occur when turning over in bed or getting out of bed; shoulder tweaks that result from doing tasks on the job that involve lifting or reaching; back aches due to transitioning to standing from sitting, bending down to pick something up, or even walking up and down the stairs

2. Improve your posture

3. Lengthen your muscles for a longer leaner look

4. Make playing with your kids and babies easier and less injurious (remember that touch football game during which you overstretched you hamstrings?)

5. Allow you to feel more free, open, calm, content, and confident from the inside out
6. Spread prana (life force) into your cells, which invigorates your spirit

7. Make cardio activity a lot lighter and easier

8. Enhance sports performance (i.e. better arm and shoulder extension and rotation for swimmers and basketball players, longer strides for runners, deeper knee bends and hip flexion for skiers) as well as to parry blows that come with strong athletic endeavors

9. Travel more comfortably because of the ability to sit in many different positions and do things with your body in confined spaces you otherwise could not do

10. Need I say this : get through the (good and interesting, not routine)  Kama Sutra? ;-)

Sunday 6 December 2015

Nr 269 Juice Recipe for Anemia (more juices on 254 and Boutenko´s juicebooks 248)

If you have low iron levels and are not a fan of the use of medicaments or red meat, we recommend this simple and very healthy drink

Required ingredients:

– 1 small Cucumber.
– half cup of Grapes ( Red or White ).
– half a cup of fresh Spinach.
– 2 Kiwifruit

Mix all ingredients into blender until mixture is turned into a smooth liquid. Drink only fresh on an empty stomach .

Vitamin C in kiwifruit helps in the absorption of iron from spinach . The drink is full of antioxidants and fiber and its beneficial and very healthy for the whole body .

You can drink this juice whenever you want and with his constant consumption you can to increase the level of iron in the blood and strengthen the immune system and the body’s energy .

If you are allergic or do not have a kiwifruit you can use orange as a substitute .

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Saturday 5 December 2015

Nr 268 Food that cleans the blood vessels

Food that cleans the blood vessels

Mat som rensar blodkärlen
Motion är ett naturligt sätt att hålla blodkärlen rena från plack. Men även maten är viktig för att dina blodkärl ska hålla sig friska och elastiska. Här får du tips på mat som rensar dina blodkärl och därmed minskar risken för hjärt- och kärlsjukdom.
Mat som rensar blodkärlen
Blodkärlens uppgift är bland annat att transportera syre och näring till kroppens organ. För att det ska fungera optimalt bör blodkärlen vara rörliga, starka och rena från plack.
Plack kan leda till åderförkalkning, högt blodtryck, blodpropp och i förlängningen till stroke eller hjärtinfarkt. Plack gör att blodet flyter trögare och att syretillförseln successivt minskar. Placket består av fett, kolesterol och kalcium.
Genom att äta bra mat och motionera kan du minska risken för att dina blodkärl täpps igen. Här får du tips på bra mat att äta regelbundet.
  • Avokado -Avocado
    I en mexikansk studie såg man att avokado kunde sänka kolesterolhalten med i snitt 17 procent. Man såg också att det goda kolesterolet ökade och det dåliga sjönk. Testpersonerna behövde bara äta avokado varje dag under en vecka för att uppnå dessa resultat.
  • Gurkmeja - Curcuma
    Gurkmeja har en anti-inflammatorisk effekt, vilket betyder att den sänker inflammation i kroppen som annars kan leda till åderförkalkning. En studie från 2009 visar att man kan minska fettavlagringarna i blodkärlen med 26 procent genom att regelbundet använda gurkmeja i maten. Man tror att det är ämnet curcumin i gurkmeja som har den positiva effekten på hälsan.
  • Havrekli-Oat bran
    En svensk studie på möss visar att havrekli kan sänka kolesterol i blodet och inflammation i blod och kärlväggar. De möss som åt en fettrik kost och fick tillägg av havrekli hade 40 procent mindre kolesterol i blodet.
  • Broccoli
    Broccoli innehåller bland annat K-vitamin som hjälper till att rensa bort överflödigt kalcium från blodkärlen. Dessutom innehåller broccoli mycket fibrer som i studier visat sig kunna sänka blodtryck och kolesterolnivån av LDL, det onda kolesterolet.
  • Olivolja- Oliv oil
    En studie från 2011 visar att äldre personer som använde olivolja regelbundet löper 41 procent lägre risk för att få stroke jämfört med dom som aldrig använder olivolja i kosten.
  • Sparris-Asparagus
    Sparris har en naturlig blodtryckssänkande effekt. Sparris innehåller bland annat folsyra som har en läkande effekt på blodkärlen. Dessutom innehåller sparris glutation som i studier visat sig kunna skydda mot hjärtsjukdomar genom att minskar risken för inflammation.
  • Rödbetor-Beetroot
    Rödbetor anses vara blodrenande. De innehåller ämnet metionin som kan sänka kolesterolvärdet och rensa ut slaggprodukter ur kroppen.
  • Nötter-Nuts
    Studier har visat att de som äter nötter varje dag löper mindre risk att drabbas av hjärt- och kärlsjukdomar. Troligen beror det på att nötter innehåller bra enkelomättat fett, fibrer och E-vitamin. Valnötter innehåller dessutom det viktiga omega 3-fettet. Välj naturella, osötade och osaltade nötter.
  • Växtsteroler-plant sterols
    Växtsteroler finns naturligt i alla livsmedel från växtriket. Växtsteroler har i studier visat sig kunna minska risken för hjärtinfarkt. I en svensk studie såg man att risken för män att insjukna i hjärtinfarkt var 24 procent lägre om de åt mycket växtbaserad mat. Exempel på mat med växtsteroler är rotfrukter, grönsaker, bär, rapsolja, olivolja, frön, nötter, bönor, linser, ärter och rågbröd.
  • Granatäpple-Pomegranate
    Granatäpple innehåller fytokemikalier som skyddar blodkärlens slemhinna från skador. Studier med granatäpplejuice har visat att juicen stimulerar kroppens produktion av kväveoxid. Kväveoxidet hjälper till att göra blodkärlen elastiska och rörliga. Andra studier har visat att granatäpple kan stoppa skador från för högt kolesterol, sänka blodtrycket och till och med få åderförkalkning att gå tillbaka.
  • Apelsinjuice-Orange juice
    En studie från 2011 visar att två glas 100 procentig apelsinjuice kan sänka blodtrycket och förbättra blodkärlsfunktionen. Apelsiner innehåller ämnet hesperidrin som i studier visat sig kunna sänka blodtryck och stabilisera blodsockret samt minska nivån av inflammationer. Ät gärna apelsinerna hela för att även få i dig lite av den vita hinnan runt apelsinerna. De innehåller pektin som hjälper till att reglera kolesterolet.
  • Spirulina
    En studie har visat att ett dagligt tillägg på 4,500 mg spirulina, en sorts blågrön alg, kan hjälpa kroppen att normalisera blodtrycket, få blodkärlen att slappna av och sänka halten av det dåliga kolesterolet med 10 procent och höja det goda kolesterolet med 15 procent.
  • Kanel-Cinnamon
    En tesked kanel om dagen kan minska på fettet i blodet, förhindra att plack byggs upp i artärerna och sänka kolesterolvärdet med upp till 26 procent.
  • Tranbär-Cranberry
    Tranbär är rika på kalium och har i forskning visat sig kunna sänka det onda kolesterolet och höja det goda kolesterolet. En regelbunden konsumtion kan minska risken för hjärtsjukdom med upp till 40 procent.
  • Kaffe-Coffee
    Enligt holländska forskare minskar risken för hjärtsjukdom med 20 procent om man håller sig till 2-4 koppar kaffe per dag.
  • Vattenmelon-Watermelon
    En amerikansk studie har visat att vattenmelon innehåller aminosyran L-citrullin som kan sänka blodtrycket på sex veckor. Aminosyran hjälper blodkärlen att slappna av vilket gör att dom vidgas och kan släppa igenom blodet lättare.
  • Spenat-Spinach
    Spenat innehåller folat och kalium som är bra för hjärtat och kan reglera blodtrycket. Ät en portion spenat eller andra mörkgröna bladgrönsaker om dagen.
  • Fakta:what Destroys your blood vessels:
    Så förstörs dina blodkärl:
    Här är dom största riskfaktorerna för dina blodkärl.
    - Rökning - smoking
    - Hög nivå av LDL-kolesterol i blodet-High levels of LDL cholesterol in the blood
    - Högt blodtryck-high boodpressure
    - Ingen motion-no exercise
    - Övervikt -overweight

    Thursday 3 December 2015

    Nr 267 Pineapple – A Fruit 5 Times More Effective than Cough Syrup

    Pineapple – A Fruit 5 Times More Effective than Cough Syrup

    Cough in adults and children can be very persistent and annoying. On top of that, it can last for a
    very long time. When this unpleasant condition occurs, people are usually buying cough syrups based on herbs.
    But, even when these cough syrups are advertised as completely natural there is always at least one ingredient that we don’t know what it really means and how it can affect our health.
     The best remedy for coughing is the one made by our own hands – from natural components.
    Pineapples are rich in bromelain – an enzyme and well-known antioxidant. Bromelain has already been studied by many scientists and they have confirmed that this enzyme can help patients suffering from arthritis and joint pain. It can also reduce inflammation and stop tumor growth. So, it is no surprise why Bromelain is part of many popular supplements. In addition, numerous studies have proven that bromelain can stop and eliminate infections and kill bacteria.

    Vitamin C is another ingredient found in abundance in pineapples. For example, only one cup of fresh pineapple juice contains half of the daily recommended intake of vitamin C. Vitamin C plays vital role in the process of securing the proper functioning of the musclesbones and blood vessels.
    Of course, vitamin C and bromelain enzyme are not the only nutrients found in pineapples, this exotic fruit also contains: vitamin A and B-6, folate, riboflavin, manganese, potassium and magnesium (very important minerals) and pantothenic acid. All these ingredients make pineapples an excellent source of vital minerals and vitamins.
    What many people don’t know is the fact that pineapple can be very helpful in cases of cold and persistent cough. The juice of this tasty fruit can ease the throat pain and encourage the body to eliminate the mucus found there.

    One recent study have proven that pineapple extract is 500% more effective than a regular OCT cough syrup. The tests on several patients have confirmed that they have eliminated cough problems 5 times faster than those who used regular cough syrup. Furthermore,4 years ago a group of respected scientists from India have managed to show the positive effects of pineapple in patients suffering from tuberculosis.

    Pineapple juice recipe

    – One cup of fresh pineapple juice
    – One cup of fresh lemon juice
    – A small amount of fresh ginger
    – A Tablespoon of honey (try to find raw organic honey)
    – A Small amount of turmeric
    – 1⁄2 teaspoon of cayenne pepper
    Simply mix all these ingredients and drink them twice or three times every day until you eliminate the symptoms.

    Nr 266 Soy: Eating This "Healthy" Food? It Could Be Slowly and Silently Killing You

    Soy Dangers Summarized

    • High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting, and long, slow cooking, but only with long fermentation. High-phytate diets have caused growth problems in children.
    • Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals, soy containing trypsin inhibitors caused stunted growth.
    • Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.
    • Soy phytoestrogens are potent anti-thyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
    • Vitamin B12 analogs in soy are not absorbed and actually increase the body's requirement for B12.
    • Soy foods increase the body's requirement for Vitamin D. Toxic synthetic Vitamin D2 is added to soy milk.

    • Fragile proteins are over-denatured during high temperature processing to make soy protein isolate and textured vegetable protein.
    • Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.
    • Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are added to many soy foods to mask soy's unpleasant taste.
    • Soy foods contain high levels of aluminum, which is toxic to the nervous system and the kidneys.

    Myths and Truths About Soy

    Here we dispel the myths of the "Diet Dictocrats" and reveal the scientific validity behind our wise ancestors' nutrient-dense diets.
    Myth: Use of soy as a food dates back many thousands of years.
    Truth: Soy was first used as a food during the late Chou dynasty (1134-246 BC), only after the Chinese learned to ferment soybeans to make foods like tempeh, natto, and tamari.
    Myth: Asians consume large amounts of soy foods.
    Truth: Average consumption of soy foods in Japan and China is 10 grams(about 2 teaspoons) per day. Asians consume soy foods in small amounts as a condiment, and not as a replacement for animal foods.
    Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.
    Truth: Most modern soy foods are not fermented to neutralize toxins in soybeans, and are processed in a way that denatures proteins and increases levels of carcinogens.
    Myth: Soy foods provide complete protein.
    Truth: Like all legumes, soybeans are deficient in sulfur-containing amino acids methionine and cystine. In addition, modern processing denatures fragile lysine.
    Myth: Fermented soy foods can provide vitamin B12 in vegetarian diets.
    Truth: The compound that resembles vitamin B12 in soy cannot be used by the human body. In fact, soy foods cause the body to require more B12.
    Myth: Soy formula is safe for infants.
    Truth: Soy foods contain trypsin inhibitors that inhibit protein digestion and affect pancreatic function. In test animals, diets high in trypsin inhibitors led to stunted growth and pancreatic disorders. Soy foods increase the body's requirement for vitamin D, needed for strong bones and normal growth.
    Phytic acid in soy foods results in reduced bioavailabilty of iron and zinc, which are required for the health and development of the brain and nervous system. Soy also lacks cholesterol, likewise essential for the development of the brain and nervous system.
    Megadoses of phytoestrogens in soy formula have been implicated in the current trend toward increasingly premature sexual development in girls and delayed or retarded sexual development in boys.
    Myth: Soy foods can prevent osteoporosis.
    Truth: Soy foods can cause deficiencies in calcium and vitamin Dboth needed for healthy bones. Calcium from bone broths and vitamin D from seafood, lard and organ meats prevent osteoporosis in Asian countries—not soy foods.
    Myth: Modern soy foods protect against many types of cancer.
    Truth: A British government report concluded that there is little evidence that soy foods protect against breast cancer or any other forms of cancer. In fact, soy foods may result in an increased risk of cancer.
    Myth: Soy foods protect against heart disease.
    Truth: In some people, consumption of soy foods will lower cholesterol, butthere is no evidence that lowering cholesterol with soy protein improves one's risk of having heart disease.
    Myth: Soy estrogens (isoflavones) are good for you.
    Truth: Soy isoflavones are phyto-endocrine disrupters. At dietary levels, they can prevent ovulation and stimulate the growth of cancer cells. Eating as little as 30 grams (about 4 tablespoons) of soy per day can result in hypothyroidism with symptoms of lethargy, constipation, weight gain and fatigue.
    Myth: Soy foods are safe and beneficial for women to use in their postmenopausal years.
    Truth: Soy foods can stimulate the growth of estrogen-dependent tumors and cause thyroid problems. Low thyroid function is associated with difficulties in menopause.
    Myth: Phytoestrogens in soy foods can enhance mental ability.
    Truth: A recent study found that women with the highest levels of estrogen in their blood had the lowest levels of cognitive function; In Japanese–Americans, tofu consumption in mid-life is associated with the occurrence of Alzheimer's disease in later life.
    Myth: Soy isoflavones and soy protein isolate have GRAS (Generally Recognized as Safe) status.
    Truth: Archer Daniels Midland (ADM) recently withdrew its application to the FDA for GRAS status for soy isoflavones following an outpouring of protest from the scientific community. The FDA never approved GRAS status for soy protein isolate because of concern regarding the presence of toxins and carcinogens in processed soy.
    Myth: Soy foods are good for your sex life.
    Truth: Numerous animal studies show that soy foods cause infertility in animals. Soy consumption enhances hair growth in middle-aged men, indicating lowered testosterone levels.  
    Myth: Soybeans are good for the environment.
    Truth: Most soybeans grown in the US are genetically engineered to allow farmers to use large amounts of herbicides.
    Myth: Soybeans are good for developing nations.
    Truth: In third-world countries, soybeans replace traditional crops and transfer the value-added of processing from the local population to multinational corporations.

    Soy Infant Formula: Birth Control Pills for Babies

    Babies fed soy-based formula have 13,000 to 22,000 times more estrogen compounds in their blood than babies fed milk-based formula. Infants exclusively fed soy formula receive the estrogenic equivalent of at least four birth control pills per day.
    Male infants undergo a testosterone surge during the first few months of life, when Testosterone levels may be as high as those of an adult male. During this period, baby boys are programmed to express male characteristics after puberty, not only in the development of their sexual organs and other masculinity traits, but also in setting patterns in the brain characteristic of male behavior.
    In animals, studies indicate that phytoestrogens in soy are powerful endocrine disrupters. Soy infant feeding -- which floods the bloodstream with female hormones that inhibit testosterone -- cannot be ignored as a possible cause of disrupted development patterns in boys, including learning disabilities and attention deficit disorder.
    Male children exposed to DES, a synthetic estrogen, had testes smaller than normal on maturation and infant marmoset monkeys fed soy isoflavones had a reduction in testosterone levels up to 70 percent compared to milk-fed controls.

     Almost 15 percent of white girls and 50 percent of African-Americans girls s
    how signs of puberty, such as breast development and pubic hair, before the age of eight. Some girls are showing sexual development before the age of three. Premature development of girls has been linked to the use of soy formula and exposure to environmental estrogen-mimickers such as PCBs and DDE. Intake of phytoestrogens even at moderate levels during pregnancy can have adverse affects on the developing fetus and the timing of puberty later in life

    Health Dangers of Soy

     If you have symptoms of any of the following diseases,  take a closer look at your diet and eliminate unfermented soy:

    • Breast cancer
    • Brain damage
    • Infant abnormalities
    • Thyroid disorders
    • Kidney stones
    • Immune system impairment
    • Severe, potentially fatal food allergies
    • Impaired fertility
    • Danger during pregnancy and nursing

    What Soy Products Are Good for You?

    The only soy with health benefits is organic soy that has been properly fermented.
    After a long fermentation process, the phytate and "anti-nutrient" levels of soybeans are reduced, and their beneficial properties become available to your digestive system.
    The primary fermented soy products  are:
    • Tempeh, a fermented soybean cake with a firm texture and nutty, mushroom-like flavor.
    • Miso, a fermented soybean paste with a salty, buttery texture (commonly used in miso soup).
    • Natto, fermented soybeans with a sticky texture and strong, cheese-like flavor.
    • Soy sauce, which is traditionally made by fermenting soybeans, salt and enzymes; be wary because many varieties on the market today are made artificially using a chemical process.
    Please note that TOFU is NOT on this list. Tofu is not fermented, and is therefore not among the soy foods as recommended

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