Nutrition: Add These Plant Based Proteins and Feel Full Longer

Sustainable eating meals based on legumes such as beans and peas are more satiating than pork and veal-based meals according to a recent study by the University of Copenhagen’s Department of Nutrition, Excercise and Sports. Results suggest that sustainable eating may also help with weight loss.

Numerous modern dietary recommendations encourage high protein consumption to help with weight loss or prevent the age-related loss of muscle mass. Furthermore, consuming more vegetable-based protein from beans and peas, and less protein from meats such as pork, veal and beef, is recommended because meat production is a far greater burden on our climate than vegetable cultivation.

The protein-rich meal composed of legumes contained significantly more fiber than the protein-rich meal of pork and veal, which probably contributed to the increased feeling of satiety”, according to the head researcher, Professor Anne Raben of the University of Copenhagen’s Department of Nutrition, Exercise and Sports.

Adding these to your diet may be a good weight-loss tool.

The results are published in the scientific journal Food & Nutrition.

Health: All About Headaches


Stress, certain foods, food additives, genetics and hormones can trigger headaches.

There are many different types of headaches that include sinus headaches, exertion headaches, fever headaches, menstrual headaches and bilious headaches. Most of these fall under three major categories of headaches.

Tension or muscle contraction headaches often are caused by anxiety and stress. These headaches are characterized by dull pain that begins in the neck or back of the head and squeezes the forehead area. They are characteristically described as having something “squeeze” the head.

Migraine or vascular headaches affect approximately 30 million people and four times more women than men. Migraines can begin suddenly or present with warning signs, such as aura. They are characterized with one-sided sharp throbbing pain that may induce vomiting, dizziness and hypersensitivity to sounds and light.

Cluster headaches, which also are vascular, affect over 1 million people per year in North America. Cluster headaches usually cause pain on one side of the head, occur in groups or “clusters” and can last for days at a time, and have even been known to be “seasonally” triggered.

The most well-known suspects of headache triggers are stress and anxiety.

However, food allergies are also a lesser known factor that research is bringing to the forefront as a headache trigger.

Casein, which comprises 78.7 percent of all the protein in milk, is a major trigger of migraines and other types of headaches. To eliminate all casein one must avoid all dairy and the many foods in which it is found. It is commonly listed as sodium caseinate, calcium caseinate or milk protein on many food labels. These three main ingredients are found in sports bars, sports drinks, packaged goods and commercial tuna fish in a can to name a few.

Genetic predisposition to migraine and food allergies are also newer areas of research which provide greater insight to treating patients.

There are even genetic markers for cluster headaches which are very useful when trying to treat and prevent reoccurence.

We offer tailored programs using DECODE to assist patients in determining all their known triggers and designing plans to heal and prevent future occurance.

Health: How Digestion Works and How to Improve It


Digestion actually begins in the mouth. The act of chewing food mixes it with our saliva; rich in digestive enzymes, saliva begins to break down the food even before it reaches our stomach. Therefore, the first step in improving your digestive problems is to chew your foods thoroughly—a good starting point is at least 20 times per bite. More is ideal, but to be practical, this is probably unreasonable for most people. At first you might have to count to get an idea of the general amount of time 20 ‘chews’ takes, but it will quickly become second nature and eventually a habit.

Once food is swallowed, it enters the stomach, which then secretes hydrochloric acid and various enzymes to further digest and break down the food. This is another critical juncture at which digestive problems frequently arise because many of us have the habit of drinking and eating simultaneously. While a few sips of liquid with meals is harmless, larger amounts begin to dilute the concentration and effectiveness of the hydrochloric acid-enzyme mix and can severely interfere with the digestive process, causing food to enter the intestines without being properly broken down, which creates digestive problems. This can lead to gas, shooting pains and sub-clinical nutrient deficiencies, among other things, as the body struggles to release the vitamins and minerals locked away in the undigested pieces of food.

What about juicing and smoothies?

For the most part juicing and smoothies are served too cold and contain a lot of fruits and vegetables that are rough and dry. These affect the digestive process which in turn affect your gutbiome and then manifest in a host of health issues.

Although they seem like a healthy quick fix and are full of fibre for the most part, they should be consumed sparingly and in small amounts. Meal replacement smoothies simply create what is known as “digestive fire” in Ayurveda medicine.


if you take exactly the same energy as a liquid instead of a solid, you will consume more calories later because the liquefied energy doesn’t satisfy your appetite as well as the solid food. In addition, you may be changing the rate and effect of nutrient digestion in important ways.

Lastly, people who consume green smoothies usually use fruit to make it taste palatable. The energy density of the fruit dwarfs the energy density of the greens and these smoothies usually end up being quite high in sugar.
A smoothie is still a better option to many folks over fast food or sugary carb breakfast options. However, the apple a day theory is still a better option all around.

If you have one takeaway from this article: One of the easiest ways to improve your digestion is to chew your food more, not swallow and not drink it.

Cat Aulakh, C.H.H.P. Holistic Practitioner – Nutrition & Genetics