by James O’Keefe, MD, FACC

Headlines on the morning news TV shows, newspapers, etc. concerning a study published in this week’s New England Journal of Medicine may have caused unnecessary concern about the effectiveness of omega-3 oils. Please be aware that this study did not involve typical DHA and EPA omega-3 supplements, but rather margarines. Researchers assigned 4,837 patients, aged 60-80 (78% men), who had had a myocardial infarction and were receiving state-of-the-art care, to four trial groups. Each group was given one of four margarines, one supplemented with 400 mg EPA and DHA, one with 2 g ALA (alpha-linolenic acid) , one supplemented with EPA+DHA and ALA, and one placebo margarine.

The end result showed no benefit from any of the supplemented margarines. Please note that 400 mg of EPA+DHA falls far below the American Heart Association’s guidelines of 1,000 mg DHA-EPA per day for individuals with diagnosed heart disease. The AHA does not recommend ALA supplementation. Additionally, margarine is high in calories, and is a food to be used sparingly, if at all. Encouraging the liberal daily use of margarine is not a good idea if one is trying to improve health.

Bottom Line: If you have diagnosed heart disease or other risk factors, follow the American Heart Association’s guidelines and aim for 1,000 mg DHA+EPA per day. The AHA recommends 500 mg DHA+EPA daily for those without heart disease. If you have high triglycerides you may need much higher daily doses of DHA+EPA, and you should discuss this with your physician.

James and I banter all the time about nutrition and health matters. Most of the time we agree, but not always. For years I’d tell him that I just didn’t like non nutritive sweeteners and he’d say, “let people have something sweet. It’s fine.” I’d say, “No. I know there’s something not right with them. None of my clients lose weight when they’re using these.” And now, research is catching up with my observations. Recent research indicates that the use of non-nutritive (some might call them artificial) sweeteners increases one’s chances of developing the metabolic syndrome by up to 40 percent. Finally, my husband caved. He’ll even admit – I win this one.

I have never liked non-nutritive sweeteners. People call them artificial sweeteners, but that’s a misnomer. I prefer to call them non-nutritive sweeteners. I think there is a whole host of things wrong with them – especially when they’re given to kids. And it’s all of them: stevia, truvia, aspartame, splenda, nutrisweet, etc. It doesn’t matter if they’re “naturally sourced.” Our bodies still react to them.

When you eat non-nutritive sweeteners, your body senses the sweet taste and gears up your metabolism to break it down. However, you’ve just provided your body with no calories and your body is now looking for those calories. When you start your morning with non-nutritive sweetener, say Stevia, in your coffee, you are going to end up hunting for sweets all day. Chances are you’ll also eat more calories in the day. Research shows that those with no non-nutritive sweeteners in their diets eat approximately 1/3 fewer calories per day. You’re also increasing your chances of developing the metabolic syndrome by up to 40%. And guess what folks? When you get the metabolic syndrome, you are knocking on diabetes’ door.

I have heard from many people that have read our book and then shared with me the same testimonial. They all say, “I’m not perfect, but I did cut all non-nutritive sweeteners from my diet and I’ve now lost 40, 50, 60 pounds.” Then they all ask me why no one ever told them to cut non-nutritive sweeteners before.

Many people also want to know what I use for sweetener. I honestly don’t use sweeteners. Naturally sweet (from fruit, etc) is an acquired taste, but you can do it! If you must have a sweetener, try something completely natural, like:
• Honey
• Agave Nectar
Please use only a very small amount of these and then gradually wean yourself away from them. This will help you avoid blood sugar spikes and crashes caused by simple molecules (sugar and easily digested carbohydrate) entering your body. These are the same spikes and crashes that will eventually make you insulin resistant and/or diabetic.

And remember, sugar and non-nutritive sweeteners come in all shapes and forms. Watch for it in:
• Drinks
• Packaged foods
• Diet or fat-free jellos and puddings
• Yogurts
• Lite or fat-free packaged foods

By: Joan O’Keefe

We received a great question from one of our favorite nurses today and because it’s so unusual, I want to share the answer with you.

Q: Is it safe to take fish oil or omega-3 if you’ve had your gall bladder removed?

A:

The gall bladder helps with the digestion of fats. The organ contracts when the body consumes fat. Following gall bladder removal, patients are often told to be careful of overloading on fat. This means that they should avoid consuming fried foods and other high-fat foods. If the patient is on a NO fat diet (not just fat-restricted, but NO fat), meaning he/she cannot tolerate fat at all – cannot tolerate meats, nuts, olive oil, avocado, cheese, fish, etc.- then the patient may have to avoid fish oils. However, NO fat diets are rare. Restricted and very low fat diets are more common and because omega-3 fish oil softgels contain such small amounts of fat, they should be safe. The key is to start with small doses. Take just one small omega-3 fish oil softgel per day. If you feel any pain or discomfort, stop. If you’re tolerating the fish oil, gradually add more until you reach your recommended dose. I wouldn’t recommend starting with liquid fish oils, but you should be fine with small softgels.

Posted By: Michelle Kruse

Low Vitamin D Has a Role in Heart Risk
Study Shows Low Levels of Vitamin D May Explain Racial Gap in Cardiovascular Risk

Jan. 7, 2010 — African-Americans are more likely than whites to die of heart attacks, strokes, and other cardiovascular causes. Now intriguing new research suggests that low vitamin D levels may help explain this disparity.

Darker-skinned people produce less vitamin D from the sun than those with lighter skin, and studies show that blacks are far more likely to have lower levels of the vitamin than whites.

Several recent studies also suggest that low levels of vitamin D are associated with an increased risk for heart attack and stroke.

In an effort to examine the role of vitamin D in the racial disparity in cardiovascular death, researchers analyzed data from a national health and nutrition survey that included more than 15,000 people.

Vitamin D levels were measured at the time the survey was conducted, and the participants were followed for up to 12 years.

(read more)

By: Joan O’Keefe

Your life can change today. I am so excited that you are reading this blog. I’m excited for you and for the joy that losing weight is going to bring to your life. How many times have you heard someone say dreadfully, “my diet starts tomorrow,” or “Ugh, my doctor says I have to lose weight?” Stop looking at weight loss as a chore. Get pumped up and excited because your life will soon be defined by feeling good and healthy, extra energy and zest for life. I have several clients that let excess weight define and limit them. One client spends her days miserable because she can’t do the things she’d like to do because of her weight. On a recent vacation, her family and friends golfed and walked on the beach while she sat watching. Excess weight was killing her spirit. She’s now 18 pounds down and gets a little of her life back every day. Imagine the joyous days she has ahead of her as she continues to shed 180 more pounds of extra weight.

In addition to my usual advice (pick two colors and a protein morning, noon and night – see Nutrition 101), here are some unconventional tips for weight loss. Losing weight is more than just “diet.” Follow these tips and you’ll be feeling great in no time!

By: Joan O’Keefe

1. Begin slowly. Be careful not to overdo it. Do only five or ten minutes of exercise at first, even if it is only walking around the block.
2. Find activities that you truly enjoy. Your chances of sticking with an unpleasant program for the long term are not good.
3. Increase your workout time and intensity not more than about 10 percent per week.
4. Listen to your body. If a joint or muscle begins to hurt, ease off or find another activity to do instead for a few days. If you feel strong, go a little further or harder.

5. Find an exercise partner. A dog is ideal, but a friend or family member will do fine as well.
6. Stay well hydrated.
7. Get advice from a pro. Hire a personal trainer to give you pointers on what is best for you. Even if it is for only an occasional hour to receive tips and a fresh workout routine, professional input can really keep you on track.
8. Cross-train. This is one of the most important features of a ideal exercise routine. Different activities will prevent injuries and burnout and keep you enthused and optimally fit.
9. Start your exercise slowly, with five or ten minutes at a low-level intensity warm-up pace. Save the stretching for after the exercise session.
10. Set goals and reward yourself when you achieve them. Sign up for a race or an active vacation for which you will need to train.

Posted By: Joan O’Keefe

I wanted to thank Kimberly from SheScribes for writing an excellent review on her site about the Nutrition 101 video series. This is a blog site that I thoroughly enjoy!

Click here to read review

By Joan O’Keefe

When talking to teens, rule #1 is that the conversation has to be about a healthy body. It’s very important for them to understand that when you’re overweight, you have health problems. We need to convey that although looks and self esteem are important, even more important than the teasing, etc is that overweight teens are jeopardizing their health. The body just doesn’t run well when it’s carrying too much weight.

Your teen’s new mantra should be: GOOD THINGS FIRST. Simply, fill up on the good stuff. Pick a protein, pick two colors for each and every meal.

Teens need to understand that the body needs the right fuel. I use the car analogy. What would happen if I put water in my gas tank? I’d go nowhere. When you’re putting junk food in, you go nowhere. Our bodies are meant for a certain fuel and they will run more efficiently on that fuel.

It is vital for teens to have breakfast. Their biological clocks say “sleep in,” but the reality is that they have to get up and they HAVE to have breakfast and it MUST include protein. Protein in the morning will keep kids satisfied, eliminate junk food cravings and help them think longer, test better and learn easier. Protein sources can be fast: Leftover protein from dinner (chicken breast, etc.), yogurt with berries, peanut butter and an apple, whey protein (mix it and go out the door with it), cottage cheese are all examples.

By Joan O’Keefe

Thanksgiving at the O’Keefe house is festive and fun, yet healthy. Sure, we splurge a little, but our menu is still colorful and fresh. Below is the O’Keefe Thanksgiving meal plan:

Turkey
You can’t go wrong with this healthy source of lean protein.

Mixed Green Salad
I like to mix baby greens, spinach, hearts of palm, cucumbers, tomatoes, anything to add color into a salad. Drizzle the salad with light vinaigrette (olive oil and balsalmic vinegar), sprinkle with fresh parmesan cheese and garnish with pimento.

Fruit Salad
Another easy way to add color, not calories to your meal. Slice fresh, colorful fruits like strawberries, blueberries, grapes, pineapples, cantaloupe, even apples and bananas (the more color the better) and serve chilled.

Green Beans Almondine
Again, simplicity is key. I simply use chicken broth in the steamer instead of water and steam green beans as usual, when done toss with Benacol and sliced almonds.

Sweet Potatoes
My kids have never been fans of sweet potato casseroles, but baked sweet potato sprinkled with cinnamon is a healthy option.

Pumpkin Soup
A simple recipe, as delicious as it is nutritious. See the recipe in the section below.

Cranberries
While festive, most cranberry sauces have far too much sugar. I recommend making your own, but only using 1/3 the sugar from the recipe on fresh cranberry packages – try adding some sliced apple to tame the tart.

Whole Grain Rolls
We serve these warm, on the side, and not before the meal!

Pumpkin Pie
We do serve the traditional pumpkin pie, but I do use only nonfat condensed milk and a lowfat pie crust. Just remember – portion control!

Red Wine
For the adults, of course. One drink per day will reduce abdominal fat and help your HDL, but anything more than two drinks daily accumulates in and around your belly.

Thanksgiving and the holiday season is a time to celebrate and food is a big part of the celebrations. If you choose to indulge, follow my three bite rule (see it below) and our holiday party survival tips.

Sleep is a fundamental need that you may take for granted – that is, until you find yourself having trouble sleeping. We spend about one-third of our lives sleeping, and some consider it a waste of time. But we’re sure you don’t need us to tell you that chronic sleep deprivation makes you not just tired, but also generally irritable, unenthusiastic, unable to concentrate, and unhappy. So is sleep a waste of time? Certainly not. Life in general is just more difficult and less fun when you are sleep deprived.

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