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15 11, 2015

Quinoa, Salmon Broccoli Bowl

November 15th, 2015|Recipe|Comments Off on Quinoa, Salmon Broccoli Bowl

1/3 cup Quinoa                                                             1 /2 cup cherry tomatoes

Kosher salt                                                                     1 1/2 cloves , garlic

1 scallion, thinly sliced                                                   1-6 ounce salmon filet

1/2 small head broccoli  (about 1 1/4 cups)                   1 Tbsp. Olive Oil

Preheat the oven to 400 degrees F.

Rinse the quinoa under cold water. Drain well and add to a  saucepan. Cook Quinoa to package directions. Once quinoa is cooked  remove from the heat and let sit, covered, for 5 minutes. Add the scallion and fluff with a fork.

Meanwhile, toss together the broccoli, tomatoes, garlic, oil and salt and pepper  to taste.  Place vegetables on baking sheet  and lightly coat with olive oil. Roast for 10 minutes.

Sprinkle Salmon on both sides with salt and pepper. Remove the baking tray with vegetables and nestle the salmon into the vegetables. Roast for another 12 to 15 minutes.

Place Quinoa on a bowl, top with Salmon and vegetables. ENJOY !  Try this recipe  that contains energy boosting foods post workout to help replenish the body with the nutrients it needs!

Calories  452, protein  42g,  fat  20g, sodium 261 mg  (retrieved from Cooking Chanel)

 

15 11, 2015

Smoothie

November 15th, 2015|Recipe|Comments Off on Smoothie

½ cup nonfat or low-fat Greek yogurt

½ cup frozen strawberries

1/2 cup frozen blueberries

1 cup spinach leaves

1 small banana

1 Tbsp. peanut butter (or nut/seed butter of your preference)

½ cup milk (more liquid for thinner consistency, milk alternatives may be used as well)

 

Put all ingredients in blender, and blend until smooth.

Makes 1 serving: Calories 363, Fat 11g, Carbs 54g, Protein 16g

 

15 11, 2015

Energy Boosting!

November 15th, 2015|News, Nutrition|Comments Off on Energy Boosting!

As we approach the month of December we are faced with many challenges that keep us from staying in compliant with our normal schedules and routines.  From holiday parties to family gatherings it is quite easy to fall off track. For this month’s nutrition spotlight the focus is on Energy Boosting Foods that can help you maximize your workout, keep you feeling great, and keep you on track!  Keep reading to learn more about foods from natural sources that can give you that extra boots before and after workout.  Furthermore, supplementing the body with the nutrients it needs after a workout is important  as well, read more to learn about foods that can  aid in recovery.

Pre Workout

Before performing it is important to consume carbohydrate-rich foods to top off muscle stores. It is also important to include small amounts of protein in your pre-performance meals. Protein helps build muscle tissue and adequate protein before performance may help reduce post exercise muscle soreness. Avoid high-fat, and high-fiber foods to ensure optimal digestion. Choosing fruits, vegetables, lean proteins and whole grains are ideal before any workout. The following foods are great  foods by themselves to give you a boost in energy before performing:

Handful  of Almonds: Almonds are a top source of  antioxidants , like flavonoids, phenolic acid and vitamin E which protect the body from free radicals.

Bananas : Not only are bananas a good source of carbohydrates that are needed before any workout,  but it is also an important source of Potassium. Potassium  plays an essential function in muscle functions. During exercise your body looses  potassium through sweat, thus  eating a banana before performing can boost your potassium levels .

Avocado: This unique fruit primarily consists of carbohydrate and healthy fats. Also high in Vitamin K, C, and Folate!  Great snack before a workout! Half of an avocado with 10 almonds pair great together!

Eggs are an excellent source of high quality protein and are  very inexpensive. Eggs are considered a complete protein , meaning they contain all 9 essential amino acids! So Skip the protein power before performance and enjoy this delicious whole food.

Fiber

Last month we talked about the importance of consuming adequate amounts of fiber in the diet in order to promote a healthy gut. However, before performance it is  recommended to minimize these foods.  High fiber foods before performance can be upsetting to the stomach. If consuming high fiber foods before performance remember to  drink  plenty of water and eat these foods at least  3-4 hours before exercise .

Post Workout

Post workout it is important to replenish the body  immediately with the nutrients the body needs to recover and perform again. After working out  a nutritious post workout meal will help replenish glycogen stores, promote  protein synthesis, and hydrate the body adequately. What you eat post workouts is usually more of a meal rather than a snack. After completing a workout you want to choose meals that consist of lean proteins, fruits and vegetables, and whole grains. Here are some  healthy energy boosting items that can help in the body’s recovering process:

Salmon  is an excellent source of protein, vitamins and minerals (including selenium, potassium , and vitamin B12)  but it is the content of Omega 3’s that receive more attention.. Most beneficial Omega 3’s  are naturally found in fish such as Salmon.  Omega 3’s are especially important in supporting brain function and a healthy heart.

Quinoa is an excellent source of protein . Eating this super food can provide you with the protein and carbs that the body needs for tissue repair and recovery after a workout.

Hummus :  Hummus is made from chic peas or garbanzo beans which are an excellent source of  protein  and also provides the body with  carbs. Add a side of hummus to any of your meals.

5 11, 2015

Holiday Party Planning – Take Back Your Kitchen

November 5th, 2015|Nutrition|Comments Off on Holiday Party Planning – Take Back Your Kitchen

susancacianocookingNeed an extra hand in the kitchen for your holiday parties?
NutriFormance”s RD, Susan, now provides meal planning, grocery lists, and in-home prep for healthy holiday appetizers, small bites, and meals to feed your gathering.
If your guests have special dietary needs (vegetarian, gluten-free, dairy-free), that’s what we’re best at – just ask!
Take Back Your Kitchen
In-home session starting at $175-$225
Contact Susan at susanc@NutriFormance.com or 314-432-6103 ext. 3101 to book your Holiday Party Planning today!
*Excludes price of grocery and products. Price depending on guest size and special dietary requests.

 

4 11, 2015

Date Energy Bites

November 4th, 2015|Recipe|Comments Off on Date Energy Bites

Serves 20

Ingredients

2 cups pitted dates

2 cups walnut pieces (or other nut/seed you prefer)

1/2 cup unsweetened cocoa powder

pinch of sea salt

Directions

Combine ingredients in a food processor and pulse until well-combined. With a tablespoon, scoop out a small piece and roll into a ball with clean hands until smooth.

Nutrition Facts

1 serving= 146 calories, 8g fat, 20g carb, 3g fiber, 3g protein.

For further questions or to schedule an appointment, contact Susan at susanc@NutriFormance.com

Find recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on                  www.NutriFormance.com blog.

2 11, 2015

5 Common Fitness Saboteurs and How to Defeat Them

November 2nd, 2015|Group Fitness, Hybrid, Personal Training|Comments Off on 5 Common Fitness Saboteurs and How to Defeat Them

5 Common Fitness Saboteurs and How to Defeat Them
by Randy Leopando

Ever have those days when you feel like the universe is conspiring to keep you from reaching your fitness goals? Even the most committed fitness enthusiasts (myself included) face challenges to staying active. Sometimes we sabotage ourselves. Other times, life interferes with our exercise plans.  With the new year just around the corner, perhaps this blog will give you an head start.

Check out this list of common fitness saboteurs and learn how to combat them with practical strategies that really work:

  1. Stress

When you’re up against a work deadline or the kids are sick, you may feel you can’t handle one more thing, including exercise. But taking time out to go for a brisk walk or workout is one of the best things you can do during times of intense stress. Exercise helps alleviate stress, anxiety, and depression and helps boost your mood, enabling you to cope with whatever you’re facing. Even a short workout is better than nothing.  And believe it or not, a low to moderate intense routine is more ideal when cortisol (the “stress” hormone) levels are high.

  1. Unrealistic Expectations

Novice exercisers get frustrated when they expect big results too soon after starting a fitness program. Because they haven’t lost a huge amount of weight or developed six-pack abs after only a week or two of exercise, they throw in the towel. To avoid this mistake, set realistic goals and practice extreme patience. You can’t undo 10 years of a sedentary lifestyle in a week of walking. If you stick with a regimen, your body will respond to exercise. It takes at least six weeks of regular exercise and sometimes more for physiological changes to kick in.  Unfortunately the older you get, the longer it takes to “kick in.”  And don’t forget your nutrition…you can’t out-train a bad diet.

  1. Overtraining

Demanding daily workouts without scheduled rest won’t help you reach your goals faster. Instead, it’ll undermine your progress. Overtraining occurs when the exercise load is excessive related to the amount of time allowed for recovery. Overtaxing the body’s systems leads to decreased performance. Your joints and other soft tissue structures may need extra recovery especially if you haven’t exercised in a long time.  A day or two off from vigorous exercise each week is recommended for rest and recovery. This can be done through a combination of scheduling rest days into your fitness plan and alternating hard and easy workouts. For example, cross-training, swapping out a few runs for swimming or bicycling, is another effective way to avoid overtraining, but scheduled recovery days are still recommended.

  1. The Unexpected

You were going to walk after work, but now you’ve been asked to work late. Or perhaps you got an email that got you distracted and made you complete a task even though it could have waited. Life happens, and you can either throw up your hands and say, “forget it,” or accept it and roll with it. Resilience is your ability to bounce back quickly from life’s surprises and setbacks. This can be improved with practice. Strategies include having a workout “plan B” (i.e. workout at a different time of day like early morning), being mindful of your diet on those off-days, alternating your normal routine that day and make it more active (extra stairs, parking further so you can walk), or putting down that smartphone and give time to yourself.  As you become more resilient, you’re less likely to ditch your workout when something comes up. Instead, you’ll be able to quickly modify your plans and move forward.

  1. Negative Self-Talk

“I’m so lazy, I’ll never be fit;” “I didn’t even exercise once this week;” “I’m such a loser.” Would you talk to a friend or loved one this way? Listening to negative self-talk isn’t motivating, so what’s the point? Negative self-talk only destroys your confidence and motivation to the point where you can’t visualize success. But you don’t have to put up with it. The next time you recognize a critical thought, stop it and replace it with a positive thought, like this: “I’m so proud of myself for walking at lunch time today. It took a lot of effort, but I did it.” Behavior change is hard. Give yourself some credit for every step you take toward your fitness goals.

Sources: American Council on Exercise (acefitness.org)

 

22 10, 2015

November Product of the Month 2015

October 22nd, 2015|Nutrition|3 Comments

Hemp Seeds

Very easy way to get that extra fiber, protein, and Omega 3 fatty acids needed for a well balanced diet by mixing these seeds into just about any meal – Great addition to smoothies!hemp seeds

22 10, 2015

Metagenics Product of the Month

October 22nd, 2015|Nutrition|Comments Off on Metagenics Product of the Month

Herbulk – Herbulk® features 7 grams of dietary fiber per serving. This powdered formula is designed to support healthy intestinal function, and offers great support for those who want to promote healthy bowel motility .*

metgenics herbulkhttp://www.metagenics.com/mp/products/herbulk

We always recommend whole food first and supplements to fill in the gaps.

22 10, 2015

Overnight Oats

October 22nd, 2015|Recipe|Comments Off on Overnight Oats

Ingredients:

  • ½ cup rolled or quick oats (steel cut will not work)
  • ½ cup milk of your choice
  • ½ cup plain Greek yogurt
  • 1 tsp. cinnamon or pumpkin pie spice
  • ¼ cup pumpkin puree

Directions:

  • Combine all ingredients into Pyrex glass container with lid or mason jar.
  • Place in refrigerator covered overnight
  • Stir in the morning, heat in microwave or serve cold as is

 

Options instead of pumpkin: vanilla extract or brown sugar

Options to added in the morning: nuts, seeds, dried fruit, fresh fruit, shredded coconut, nut or seed butters.

22 10, 2015

Banana Berry Oat Bars

October 22nd, 2015|Recipe|Comments Off on Banana Berry Oat Bars

Banana Berry Oat Bars

Ingredients:

For strawberry topping

  • 2 cups (330 grams) finely minced fresh or frozen strawberries
  • 1 T Honey
  • ¼ medium lemon, juiced

For banana oat bars

  • 2 cups (162 grams) uncooked rolled oats, divided (certified gluten-free if necessary)
  • 1 tsp. baking powder
  • 2 tsp. cinnamon
  • 2 medium (262 grams) ripe bananas, mashed (about 1 cup)
  • 2 tsp. vanilla extract
  • 2 T honey, divided

Directions:

  • Preheat oven to 375 degrees F
  • Combine strawberries with 1 T honey and lemon juice (note: if using frozen strawberries, thaw first).
    • Toss with a spoon until well combined
    • Set mixture aside to chill in the refrigerator for at least 20 minutes
  • In a food processor, process 1 cup rolled oats until it reaches a floury consistency and transfer to a large mixing bowl.
  • Add the remaining rolled oats, baking powder, cinnamon, mashed banana, vanilla extract, and remaining 1 T honey
    • Stir with a spoon until well combined
  • Line and 8-inch by 8-inch baking dish with parchment paper
  • Transfer one-half to two-thirds of oat mixture into the baking dish and press into dish with a spatula
  • Strain liquid from strawberry mixture and spread berries in a single layer over the oats in the baking dish
  • Crumble remaining oat mixture on top of the strawberry layer.
  • Bake the bars for 30-35 minutes or until the top is golden brown
    • Remove and cool before cutting into bars
22 10, 2015

November Sample Meal Plan – Fiber Focus 2015

October 22nd, 2015|Nutrition|Comments Off on November Sample Meal Plan – Fiber Focus 2015

Sample Meal Plan

Breakfast: Overnight oats (see recipe on the blog at www.NutriFormance.com) with a banana

Mid-morning Snack: Banana Berry Oat Bar (see recipe on the blog at www.NutriFormance.com)

Lunch: Chicken Wrap (chicken breast, brown rice, black beans, and salsa wrapped in a whole wheat tortilla) with steamed broccoli

Afternoon snack: Curry roasted chickpeas (see recipe see recipe on the blog at www.NutriFormance.com)

Dinner: Grilled tilapia topped with homemade mango salsa and a side of roasted cauliflower

– Mango Salsa Recipe: 1 mango chopped, 1 green onion diced, 1 jalapeno chili pepper diced, ¼ cup red bell pepper diced, 2 T minced cilantro,  2 T lime juice, 1 T lemon juice

– Mix together and let sit for at least 30 minutes before serving

Evening snack: Popcorn

For further questions or to schedule an appointment, contact Susan at susanc@NutriFormance.com

22 10, 2015

Fiber Focus

October 22nd, 2015|Nutrition|Comments Off on Fiber Focus

  • Types and Benefits of Fiber
    • Helps to keep hunger and blood sugar in check
    • Useful for weight loss because fiber has no calories but gives you the full feeling
    • Soluble Fiber (dissolves in water)- helps lower glucose levels and cholesterol.
    • Insoluble (doesn’t dissolve in water)- helps food move through your digestive system helping with regularity and preventing constipation.
  • Where do I get fiber?
    • Fiber is found only in plant foods such as fruits, vegetables, nuts and grains.
      • Your meat milk and eggs do not contain fiber
    • Fruits for fiber
      • Blackberries (7.6 grams of fiber)
      • Raisins (5.4 grams of fiber)
      • Pear (5.1 grams of fiber)
      • Apple and strawberries (3.3 grams of fiber)
    • Vegetables/Beans/Legumes for fiber
      • Peas (16.3 grams of fiber)
      • Lentils (15.6 grams of fiber)
      • Plain Baked Beans (10.4 grams of fiber)
      • Winter squash (5.7 grams of fiber)
      • Green beans (4.0 grams of fiber)
    • Grains for fiber
      • 100% all bran (8.8 grams of fiber)
      • Shredded wheat (5.5 grams of fat)
      • Oatmeal (4.0 grams of fiber
      • Brown rice (3.5 grams of fiber)
    • How much Fiber do I need?
      • Aim for 25-35 grams/day. More is not better and can prevent absorption of nutrients.
    • Tips for increasing fiber intake
      • Eat a piece of fresh fruit instead of a fruit juice
      • Use brown rice and whole grain products over white products such as white rice and white bread
      • For breakfast eat foods with whole grain as their first ingredient
      • Use raw vegetables as snack options over chips or candy
      • Use beans or legumes in place of meat a couple times per week
17 10, 2015

Pumpkin Chia Pudding – Taste Test Tuesday

October 17th, 2015|Recipe|Comments Off on Pumpkin Chia Pudding – Taste Test Tuesday

6 T chia seeds

2 cups almond or soy milk

1 tsp vanilla extract

2 T agave or maple syrup

1/2 cup pumpkin

2T cacao nibs (optional)

 

Stir all ingredients in a medium size mixing bowl. Allow the mixture to sit for a minute, then stir again. Continue stirring once every 10 minutes for 30 minutes, then let the mixture sit for a few hours. Serve in glasses and top with 1T cacao nibs for each serving Will keep up to 4 days in the fridge.

17 10, 2015

Zucchini Ranch Chips

October 17th, 2015|Recipe|Comments Off on Zucchini Ranch Chips

Zucchini Ranch Chips

 

3 medium zucchini, thinly sliced (1/4” thick) on a mandoline or with knife

1 T lemon juice

1 T olive oil

1/2 tsp salt salt

1/2 tsp garlic powder

2 tsp dried dill

 

Preheat oven to 450F. Mix all ingredients with clean hands in a large mixing bowl. Place slices on a baking sheet lined with parchment paper or foil and bake for 25 minutes or until lightly browned. Store chips in an airtight container for up to 1 week.

17 10, 2015

Vegan Herbed Macadamia Cheese

October 17th, 2015|Recipe|Comments Off on Vegan Herbed Macadamia Cheese

Herbed Macadamia Nut Cheese

 

2 cups macadamia nuts, soaked overnight

2T nutritional yeast

1 T onion powder

1/4 tsp nutmeg

1 tsp sea salt

1/2 cup fresh chives or tarragon

 

Drain and add nuts to a high-speed blender, scraping down the sides as needed.

 

Scrape the mixture into a strainer lined with a piece of cheesecloth. Draw the strings of the bag and twist to secure it. Place a small plate over the cheese and press to flatten it out a bit. Next place a heavy weight, such as a bowl of dried beans or a large can, onto the plate. The weight will help to press out any excess water, which will ultimately determine the firmness of the cheese. Cover everything with a clean cloth or breathable piece of mesh.

Let culture at room temperature for at least 12 hours or up to 24 hours for a stronger result. When ready, remove from the cheesecloth. Pressing the cheese, rather then hanging it, makes it drier and therefore easier to shape and mold.

Remove from cheese cloth and place in bowl. Add the remaining spices and mix thoroughly.

 

To shape the cheese, scoop onto a piece of parchment paper. Then using your hands, mold the cheese into a log-like shape. Fold the sheet over and roll the cheese to form a nice roll. Cut the cheese in half and set one half aside.

Next, roll the cheese in your choice of ingredients, such as fresh herbs or peppercorns Then simply roll and gently press the cheese into the ingredients used. Carefully, press the ends of the cheese onto the ingredients as well. Carefully roll the cheese one last time, to ensure it is evenly shaped.

Serve these cheeses as part of an appetizer or salad or simply serve as part of a non–dairy cheese platter.

17 10, 2015

Curry Roasted Chickpeas – OctoberFest

October 17th, 2015|Recipe|Comments Off on Curry Roasted Chickpeas – OctoberFest

Curry Roasted Chickpeas

2 cups cooked chickpeas

1 T olive oil

1 tsp curry powder

pinch of cayenne

1 T soy sauce

1 tsp maple syrup

 

Preheat oven to 375. Mix chickpeas, oil, and remaining ingredients in a medium mixing bowl. Place them on a parchment lined baking sheet and bake for about 35 minutes, stirring halfway through. If you like them super crunchy, bake for 45 minutes. Store in fridge for up to one week

17 10, 2015

Pumpkin Fruit Dip – OctoberFest

October 17th, 2015|Recipe|Comments Off on Pumpkin Fruit Dip – OctoberFest

Honey Pumpkin Fruit Dip

 

1.5 cups cashews

1 cup canned pumpkin

1/2 cup water

2 tablespoons honey

1 T vanilla extract

1/4 tsp sea salt

 

Blend all ingredients in a high speed blender. Chill for a few hours in fridge to firm up before serving with fruit.

17 10, 2015

Vegan Spinach-Artichoke Dip – OctoberFest

October 17th, 2015|Recipe|Comments Off on Vegan Spinach-Artichoke Dip – OctoberFest

Cashew Spinach-Artichoke Dip

 

3/4 cup raw cashews

3/4 cup unsweetened plain almond or soy milk

3 T lemon juice

2 cloves garlic

3/4 tsp sea salt

1/2 tsp dry ground mustard

freshly ground black pepper

2 cups frozen artichoke hearts, partially thawed (helps for pulsing in blender)

2 cups fresh spinach leaves or thawed and drained from frozen

 

Preheat oven to 425. In a blender, add cashews, milk, lemon juice, garlic, salt, dry mustard, and pepper. Blend until very smooth, about 1 minute in a high speed blender. Add artichokes and spinach and PULSE through to keep a chunky texture. Transfer to an ovenproof baking dish and bake for 17-20 minutes. Remove and cool for 5 minutes before serving.

2 10, 2015

So You Want to Spot Reduce?

October 2nd, 2015|Group Fitness, News, Personal Training|1 Comment

So You Want to Spot Reduce

By Randy Leopando, CSCS, FMS
Director of Personal Training

Besides launching millions of sit-ups, leg lifts and torso twists, the desire for a toned and taut physique has sold a long line of exercise devices. Countless inventions, such as vibrating belts and ”gut-busting” contraptions, have claimed to miraculously tighten and tone our trouble spots.  But the miracles we were expecting never materialized, and our ”spots” remained ”unreduced.”

What’s wrong with spot reduction?

Where did we go wrong? In our efforts to tone our bodies we neglected the most important factor: fat. Exercises such as crunches or leg lifts improve the tone and endurance of the muscles, but they don’t burn fat. When we do exercises that elevate the heart rate, such as bicycling, walking or aerobic dance, the body will draw upon its fat stores for energy.

Alternative solutions

An exercise program that combines aerobic activity and strength training is the key to changing the shape of your body.  In addition to burning calories through aerobic activity, strength training will increase the amount of muscle, which burns even more calories, even at rest. But many people shun the idea of intensive exercise, scared off by the idea of five-mile runs, barbells or aerobic classes.  Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 20 minutes of aerobic activity per week. Ideally, for long-term weight control, you should engage in at least four sessions per week, for 45 minutes each time.

For instance, these enjoyable alternatives to traditional aerobic exercise are effective fat burners:

  • Mountain Biking
  • Road cycling
  • In-line Skating
  • Walking
  • Hiking
  • Boxing
  • Cross-country Skiing
  • Swimming

Remember to choose an activity because it interests you, not because it is touted as a great workout.  A few things to keep in mind when starting any new activity:

  • Don’t start out too hard or too fast or you may injure yourself or quit before enjoying any benefit.
  • Always concentrate on enjoying yourself, rather than on what a particular exercise might do for you.
  • Keep your exercise comfortable and only increase intensity after your body becomes accustomed to new activity levels.

Always check with your doctor before beginning any exercise program, especially if you’re over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease. To determine what your target heart rate should be, ask a NutriFormance trainer to calculate the numbers – all we need is your age and resting heart rate.

A final word about toning exercises

Just because exercises like leg lifts and crunches won’t budge the fat does not mean they are not beneficial. Unlike some aerobic activities, these exercises can strengthen and tone specific muscles of the body.  The best way to shape up is to incorporate strength and toning exercises with aerobic exercises. Before you know it, you’ll be on your way to looking and feeling better.

25 09, 2015

Tempeh Tacos

September 25th, 2015|Recipe|2 Comments

serves 4// active time 20 minutes, total time 30 minutes

Tempeh is a high-protein, high fiber soy product traditionally used in Indonesia. It has a satisfying texture and rich flavor that pairs well with a side of black beans and guacamole/salsa as taco toppings.

INGREDIENTS

12 oz package tempeh (refrigerated section at Schnucks, Trader Joe’s, Whole Foods)

3 tablespoons low-sodium soy sauce

2 teaspoons cumin

2 teaspoons chili powder

1/2 teaspoon oregano

1/4 teaspoon salt

1 red bell pepper

1 white onion

2 cloves of garlic, smashed and roughly chopped

1 teaspoon olive oil

12 corn tortillas

1/2 cup cilantro

1 orange, cut into segments

 

DIRECTIONS

  1. Cut tempeh into short strips and place into a shallow tupperware.
  2. Mix soy sauce, cumin, chili powder, oregano, and salt in a small bowl and pour over tempeh. Let sit for 5-10 minutes.
  3. While letting tempeh marinate, slice bell pepper, onion, and garlic, and stir-fry in a large skillet with 1 tsp olive oil.
  4. Remove veggies and place in a small bowl. Coat same skillet with remaining olive oil and pan-fry strips of tempeh, about 2-3 minutes each side or until crispy.
  5. Warm tortillas in the oven at 200F wrapped in foil or in a dry skillet or wrapped in paper towel in the microwave.
  6. Build tacos: scoop tempeh strips and vegetables onto heated tortilla and top with orange segments, and cilantro.