Are you a ‘regular’ person?

Yes, this post is about poop and yes we need to talk about it.  Having a consistent and regular elimination is a significant sign of good health.  The bigger and more frequent your bowel movements are, the healthier you may be.  According to Dr. Gregger in his book ‘How not to Die’ as stool weight drops, colon cancer rates soar.

The size of your stool may be linked to transit time.  That mean how long it takes for the food you eat to leave your body through the other end. The faster the transit time, the heavier the stool.  Plant based eaters have a transit time of 1-2 days while those who eat more conventional diets have a transit time of 5 days.  This makes sense, since fiber is essential for regularity and it’s found only in plant based foods. Constipation is the most common gastrointestinal complaint in the U.S.

So how do you know if your stools are large enough?  Simply weigh them!  Don’t be grossed out, it’s not what you think.  Hop on the scale before you use the bathroom and then immediately after and see how much less you weigh.  Of course I tried it and I was 5.5 pounds less, so I’m regular and have an optimal transit time.

If your stool isn’t heavy enough, eat more plants!


Tempeh ‘Sofritas’

Here’s a high protein, high fiber and low fat meal.  If you pair with avocado and a salad it’s lower in carbs too (even though we love whole grains.)  It’s also ridiculously quick and easy to make.


1 block tempeh

1 cup salsa (mild or medium)

1 carton/can black beans

1 red pepper chopped finely

1/2 medium onion chopped finely

handful finely chopped cilantro

juice from 1 small/medium lemon or lime

3 tsp Trader Joe’s taco seasoning


  1. Chop tempeh into tiny cubes. About 1/4 inch wide.
  2. Heat a skillet to medium heat.
  3. Add all ingredients except taco seasoning and cilantro.
  4. Mix well then add taco seasoning, mixing it in well too.
  5. Cook for 2-3 more minutes until onion and peppers are just beginning to soften.
  6. Turn off heat and mix in cilantro.

Serve with salad and avocado or brown rice and avocado.