Just Eat Real Food

 

Guest Post by Leslie Klenke (author: Paleo Girl)

I’m a total foodie, and like most food fanatics, I proudly display my love affair with all things delicious on my Instagram, @LeslieKlenke. Yes, I’m that girl taking pics of her lunch before digging in. It’s embarrassing, I know. One day after posting a photo of a perfectly grilled grass-fed steak and some greens, a follower of mine left a comment that ended with #JERF. Was she calling me a jerk for not sharing? Oh wait—it said “JERF.” I’m typically pretty good at staying up-to-date on popular Internet acronyms, but this one had me stumped. A quick Google search brought up the phrase “Just Eat Real Food.” Okay, I can get behind this. Read more

SANE Eating on Anticoagulant Medications : Keep A Steady Course!

pillsandbottle

by 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. Read more

Can All Those Non-Starchy Vegetables Give Me Kidney Stones?

spinach-stone

Catherine Britell, M.D.

We love our non-starchy vegetables!  And for most of us, eating ten or more servings of non-starchy vegetables  (concentrating on the dark green ones) per day is the mainstay of a healthy diet.   If you have had kidney stones, however, you’ll need to pay attention to the oxalate contained in the vegetables you eat.  The good news:  this is not difficult, and armed with the right information you can still enjoy plenty of low-oxalate non-starchy vegetables.

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Calories: What are they and are they important?

 mitochondrion

by Catherine W. Britell, M.D. 

When we talk about the “calories” in food, what does that really mean? A calorie is defined as enough heat to raise one gram of water one degree centigrade.  Dietitians actually use “calorie” to mean the kilocalorie, or large “C” Calorie (equal to 1,000 calories), in measuring the calorific, heating, or metabolizing value of foods.  How are calories in foods calculated, anyhow?  Originally, the food was completely burned in a sealed container in a water bath, and the resulting rise in water temperature was measured. Read more

So Many Veggies and Protein That You Are Too Full for Starches and Sweets

 

This part one of a multi-part series started here.

If it is a non-starchy vegetable, overeat it. I am talking ten or more servings of non-starchy vegetables per day.

“Cutting back on carbohydrates and replacing those calories with protein lowers the levels of triglycerides that increase the risk of heart disease and also boosts HDL, the protective form of cholesterol.”  –  Dr. W.C. Willett, Harvard University

While it is absolutely not required, eating ten or more servings of non-starchy vegetables per day is dramatically easier if you use a blender to make vegetable and fruit smoothies (recipes, recommended blender). Don’t use a juicer. It removes filling fiber and healthy nutrients. Use a blender and mix a lot of any green vegetable with a little bit of strawberries or oranges. Add some vanilla-flavored whey protein powder, cinnamon, and vanilla extract, and the smoothie is quite tasty.

If fresh non-starchy vegetables are not available, frozen ones are fine. Wheat grass and other powdered green “super foods” are convenient but taste bad.

Avoid canned vegetables and canned fruits if at all possible. Focus on fresh or frozen, deeply colored, non-starchy vegetables that grow above ground. When it comes to fruits, focus on berries and citrus. They are the most SANE options.

When it comes to protein, divide your protein intake into evenly throughout the day (What about intermittent fasting?). Fortunately, this is easy. Here is one way to do it.

  • Step 1. Add eight egg whites to breakfast (Why egg whites?). Scramble them. Microwave them. Whatever. This shot of pure protein jump starts your fat metabolism system and sets you up to burn body fat all day. A whey protein shake also works. Make sure the shake has less than ten grams of sugar in it, and at least thirty grams of protein in it. Prep time: five minutes.
  • Step 2: Drink a SANE and scrumptious protein and veggie shake between breakfast and lunch. Same sugar and protein recommendation as above. Prep time: five minutes.
  • Step 3: Eat a double portion of protein along with a triple serving of non-starchy vegetables for lunch. Prep time: no additional time. You have to do something for lunch anyway.
  • Step 4: Drink another SANE and scrumptious protein and veggie shake between lunch and dinner. Same sugar and protein recommendation as above. Prep time: five minutes.
  • Step 5: Eat a double portion of protein along with a triple serving of non-starchy vegetables for dinner. Prep time: no additional time. You have to do something for dinner anyway.

Total Prep Time = Fifteen minutes

Total Positive Impact = Dramatic

If you enjoy the convenience of protein powders I’ve recommended a couple good options here.  Other inexpensive and convenient forms of protein are canned tuna, canned salmon, egg whites, frozen salmon burgers, frozen turkey burgers, fat-free or low-fat cottage cheese, fat-free or low-fat plain Greek yogurt (Why low-fat?), and canned chicken (Going SANE on a budget). When it comes to seafood and meat, canned is fine. I am not a fan of what canning does to the taste of the food, but it is less expensive and more convenient.

“Diets with increased protein have now been shown to improve adult health with benefits for treatment or prevention of obesity, osteoporosis, type 2 diabetes, Metabolic Syndrome, heart disease.” – Dr. D.K. Layman, University of Illinois

Putting these recommendations all together, the first step to eating more—smarter—is as simple as doubling the amount of seafood, nutritious meat, eggs or egg whites (depending on your goals), fat-free or low-fat cottage cheese, or fat-free or low-fat plain Greek yogurt, and tripling the amount of non-starchy vegetables that you would typically eat at each meal. This guarantees you will be too full for starch or sweets while never leaving the table feeling deprived.

When eating a double serving of protein and a triple serving of non-starchy vegetables is not practical, mix a scoop or two of protein powder and some milled flax seeds or chia seeds with water and drink it before the meal. Blend it with some ice if it is convenient.

Of course nobody can to do this all the time, but the more non-starchy vegetables and protein that you eat in place of starches and sweets, the healthier you will be and the more body fat you will burn.

Jonathan Bailor
http://www.facebook.com/TheSmarterScienceOfSlim
http://twitter.com/#!/jonathanbailor
(212) 465-3130

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What??? Too Much Fruit can be BAD for me? (Fructose: Nature’s “Energy Payroll Deduction Plan”)

 

by Catherine W. Britell, M.D.

For most of our lives we have been told that “eating more fruits and vegetables” will make us healthier and leaner.  Who hasn’t heard the adage, “An apple a day keeps the doctor away?”

Note: This article is intended to help us to pick the best fruits for us, it does not advise fearing all fruits. Nutrient dense fruits are amazing! 
Three things about fruits that a lot of people have found helpful:
1. Not all fruits are created equal (aka blueberries are generally preferable to conventional apples)
2. Fruits are not the same as non-starchy veggies (aka 10+ servings of leafy greens per day = good while 10+ servings of bananas per day may not be as helpful for individuals struggling with their body composition)
3. If you are struggling with fat loss and you are eating sufficient non-starchy veggies, nutrient dense protein, and whole food fats, replacing some fruits with some additional non-starchy veggies may be helpful

– Jonathan

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