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How Many Carbs Should I Eat While Going SANE?
SANE Science“Diets should be moderate in carbohydrate, moderate in fat, and protein should contribute 25% to 30% of energy intake.” – D.A. Schoeller, University of Wisconsin-Madison No matter how misinformed they are, people will say you are on a low-carbohydrate diet when they see you taking in a natural balanced amount of carbohydrates. Eating a large […]
How to Eat More, Burn Fat, & Boost Health (Part 2 of 2)
SANE Science“Consumption of a meal containing [an] identical [quantity of calories] and nutrients can produce markedly different physiological responses…” – D.S. Ludwig, Harvard University Picking up where we left off in the last post…when people see you dropping pounds of body fat while eating more, they will ask what diet you are on. If you […]
Remember Your Ancestors and Buy in Bulk to Avoid Bulk
SANE ScienceThis part two of a multi-part series started here. Unless hunters and gatherers hunted or gathered it, we are not designed to digest it and it will create a clog. If anything other than cooking or blending is required between the plant or animal and your stomach, then it does not belong in your […]
A Rallying Cry for Wellness Influencers
SANE ScienceRe-posted from http://www.metaboliceffect.com/a-rallying-cry-for-wellness-influencers
The worldwide rate of obesity has more than doubled since 1980. There are now about as many overweight people alive as there were *total* people alive a century ago. The rate of diabetes and pre-diabetes has increased 100,000% in one century. More than 40 million children under the age of five are overweight.
This is ridiculous. And this is what we’re up against.
We’re not in a battle against one another. Nobody working to help others eat more real food is our adversary. We’re here to save lives, not to be right. It is a waste of our valuable time to argue with anyone who agrees that starvation is counterproductive.
So what may we be best served spending our time on? Three suggestions:
And if we must go negative, let us focus our efforts on those who remain nameless and faceless; those corporations hell-bent on stuffing children with processed sweets, refined starches, and industrial fats, while working to convince adults that starvation is healthy. Those who profit off of others pain are the adversary; not those who genuinely seek to improve health and wellness—albeit through slightly different means.
Together we can turn the tides against the worst health crisis the modern world has ever seen. And we must. It is literally a matter of life and death.
Science Sound Bite: SANE Solutions to Cravings
SANE ScienceFrequently Asked Question
Table of Contents
How can I curb my cravings for sweet, salty, or crunchy snacks?
Answer
Sweet
Salty
You can use as much salt as you’d like in food (within reason). This should go along way in avoiding cravings in the first place.
Crunchy
SANE Eating on Anticoagulant Medications: Keep A Steady Course!
SANE Scienceby Catherine Britell, M.D.
One sunny summer afternoon about 15 years ago, my husband and I were enjoying a double kayak paddle in Seattle’s Lake Union, looking at the houseboats and ducks and conjecturing about the “Sleepless in Seattle” lifestyle, when he suddenly said, “Cathy, you need to paddle us back to the rental place now.” So, I did, and then he said, “Now you need to drive us to the hospital. I’m not feeling well”. And the next day, he had a brand new plastic heart valve to replace the congenitally malformed one that had suddenly started malfunctioning.
In order to prevent formation of blood clots on the artificial valve, it’s necessary for him to take a warfarin anticoagulant. Others need to take anticoagulant medications for other reasons. The dose of this medication needs to be carefully adjusted according to regular blood tests.
Why is this relevant to SANE eating? It’s important because blood clots are formed through a series of chemical reactions in your body, and Vitamin K is necessary for many of those reactions. Warfarin (brand name: Coumadin) works by decreasing the activity of Vitamin K; lengthening the time it takes for a clot to form. And Vitamin K is found in very high to moderate amounts in many of the non-starchy vegetables that are the mainstay of SANE eating. For us, it means that we pay attention to the Vitamin K in our foods, and for my husband, a slightly larger daily dose of anticoagulant medication.
The International Normalized Ratio (INR) and the Prothrombin Time (PT) are determined by the time it takes blood to clot. Individuals at risk for developing blood clots take warfarin to lengthen the usual time it takes for a clot to form, resulting in a prolonged INR/PT. Doctors usually measure the INR/PT every month in patients taking warfarin to make sure it stays in the desired range.
So, if you’re taking warfarin anticoagulants, it’s important to keep your vitamin K intake as constant as possible. Sudden increases in vitamin K intake may decrease the effect of the medication, while lowering your vitamin K intake could increase the effect of warfarin. It’s important, then, to keep your intake of foods rich in vitamin K about the same each day. For example, you may plan to eat only ½ cup of these foods per day. If you like these foods and eat them often, you can eat more, but be consistent. Some people find that VERY large quantities of high Vitamin K vegetables may make it difficult to achieve and maintain therapeutic anticoagulation and so may wish to go easy on kale, spinach, and collard greens.
If you are taking warfarin anticoagulants it’s vital that you know the vitamin K levels in various non-starchy vegetables, so that you can maintain the desired consistency in intake. Here’s a list of foods highest in Vitamin K.
Food Serving Size and Vitamin K levels (micrograms)
The bottom line: If you’re taking anticoagulant medications, eating a SANE diet with abundant non-starchy vegetables will be wonderful and healthy for you. However, when you embark upon your SANE lifestyle, even when you are choosing low or moderate Vitamin K vegetables, you can expect your warfarin dose to increase, just because of the number of servings of vegetables you are now eating. And you’ll probably need to have more frequent blood tests for awhile. So, it’s important to