4 nutrition habits that might be hurting you

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Many of us grew up with nutrition habits we thought were healthy. But, according to today’s standards, some of those habits should be laid to rest …

1. I eat vegetables every day at dinner, so I’m healthy.

Not so fast! Eating one serving of vegetables a day will no longer cut it, especially if they’re starchy vegetables like corn, peas, potatoes, sweet potatoes or winter squash. Although still good for you, a serving of these actually counts in place of bread, pasta or rice. For optimum cardiovascular health, aim to eat half a plate of non-starchy vegetables — asparagus, broccoli, carrots, cauliflower, green beans, lettuces, onions, peppers, tomatoes and zucchini — at lunch and dinner. Aim for at least five or six cups of raw leafy greens or three cups cooked or raw vegetables every day, and remember: There’s no maximum on these non-starchy vegetables. They pump you full of fiber and phytonutrients and are low in calories.   

When taking a blood thinner such as warfarin, it’s important to maintain a healthy intake of vegetables — no more “I’m on a blood thinner so I can’t eat veggies.” Instead, be consistent with Vitamin K content from day to day and you’ll have no problems and be healthier. Continue reading

Important anticoagulant precautions

Vitamin K and aspirin can have a critical impact on blood-thinning meds

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Blood-thinning medications can be impacted by vitamin K and aspirin-containing products.

The formation of a clot in the body is a complex process that involves multiple substances called “clotting factors.” Clotting factors are proteins made in the liver. Some of these proteins, however, cannot be created without vitamin K, a common vitamin found in:

  • cabbage
  • cauliflower
  • spinach
  • other leafy green vegetables

Because anticoagulants such as warfarin (also known as Coumadin® or Jantoven®) slow clot formation by competing with vitamin K, it’s important to maintain a consistent daily intake of vitamin K and to be aware of anticoagulant precautions. Each person’s warfarin dosage is related to the amount of vitamin K in his or her body. If you overload your system with vitamin K, you override the effectiveness of the blood-thinning medication. Continue reading