By: Joan O’Keefe, RD

Some people ask why CardioTabs sells a whey protein product. Isn’t that just for athletes, people ask. The answer is simple. Whey protein isolate is one of the absolute best things you can use to fuel your body. Not only is whey protein isolate the cleanest, purest, most complete (and nonfat!) protein source available, but it tastes really great too. Whey protein isolate will keep you feeling full for a long time. It can also help you build lean body mass.
We have formulated CardioWhey to contain only the highest quality whey protein isolate with none of the concentrates and fillers many whey products contain. We’ve also added magnesium and chromium and to CardioWhey.
I know that CardioWhey  is one of the healthiest things I can recommend to my clients. We’re all busy and whey protein is truly easy to make, especially for breakfast. It takes less than 30 seconds to make and it’s portable. There IS time for breakfast. Here are a few taste-tested recipes we’ve developed that provide the color and protein you need to start the day right.

Memory-Boost Smoothies
(Blueberries are a terrific memory-boosting food and this is a great way to get them into your diet.)

Blueberry/Apple Sauce
1 cup nonfat skim milk
½ cup unsweetened apple sauce
½ cup frozen blueberries
1 scoop CardioWhey Vanilla
Put all ingredients in blender and blend until smooth.

Berry Blend
1 cup nonfat skim milk
½ cup frozen strawberries
½ cup frozen blueberries
1 scoop CardioWhey Vanilla or Chocolate
Put all ingredients in blender and blend until smooth.

More Color & Protein

Mandarin Orange
1 cup nonfat skim milk
½ cup canned mandarin oranges (drained)
1 scoop CardioWhey Vanilla
(Try adding ½ cup frozen blueberries – tastes great together and packs even more of a nutritional punch.)
Put all ingredients in blender and blend until smooth.

Pumpkin Pie Smoothie
1 cup nonfat skim milk – we used unsweetened almond milk, yum!
¼ cup canned pumpkin (plain, not pumpkin pie mix)
½ tsp pumpkin pie spice (nutmeg, ginger and cinnamon combined)
½ banana
2 scoops CardioWhey Vanilla
Try adding a few ice cubes to this to make really cold.
Put all ingredients in blender and blend until smooth.

Note – while all recipes listed here call for skim milk, you can substitute with nonfat, unsweetened non-dairy milk. We tried skim milk and unsweetened almond milk in the recipes and loved both results.

By: Joan O’Keefe

The health of your arteries is critically important to virtually every aspect of your health. Too much salt (sodium) ages your cardiovascular system by raising your blood pressure and hardening, stiffening and thickening your arteries and the walls of your heart. You want to keep your blood vessels soft, smooth and supple like they were when you were a child and a teenager and avoid developing the rigid, inflamed and crusty pipes that can lead to a heart attack, stroke and congestive heart failure.

As an American adult, your chances of developing high blood pressure during your lifetime are 90 percent. If you continue to follow your current lifestyle, sooner or later you will probably get hypertension-the medical term for high blood pressure. Why? For starters, the average American consumes about 4000 mg of sodium daily, which is about six to ten times more salt than we were designed to eat. Add the fact that blood pressure rises in response to too much body fat, stress, and sugar and too little sleep and exercise, and you have the recipe for high blood pressure. In February 2005, the Center for Science in the Public Interest estimates that too much sodium kills 150,000 Americans each year. Excess sodium does much more that just raise your blood pressure. A study by David Calhoun, MD, reported in February 2005 Cardiology News showed that high-sodium intake reduced blood vessel wall function. In addition, salt leaches the calcium from your bones, making you prone to osteoporosis and fractures, and also appears to increase cancer risk- especially in the GI tract. A recent study found that extra salt in the diet increased the likelihood of heartburn (also known as esophageal reflux) by as much as 70 percent.

A good place to start lowering the sodium in your diet is by removing the salt shaker from the table and hiding it in an inconvenient spot. But only about 5 percent of the salt in our diet comes from the salt shakers; 75 percent comes from processed and restaurant foods. Most people do not choose to eat high-sodium products- they just eat foods that are readily available in our culture. Salt is everywhere in our modern diet, even in foods such as bread that don’t taste salty. Processed foods are loaded with salt to help preserve freshness, and the more sodium you eat, the more you will crave salt. When you eliminate highly processed, high- sodium foods from your diet, you will take a huge step toward a healthier more vigorous life.

Fresh fruits and vegetable contain virtually no sodium and thus are great for lowering your blood pressure along with your weight. We recommend at least nine servings of fresh produce daily. Unprocessed meat, poultry and fish contain only small amounts of sodium, but the more highly processed versions like deli meats, smoked, or barbecued meats, beef jerky and other commercially modified meats are usually very high in salt. The processed snack foods are generally also high in sodium. Try to get used to eating nuts that are unsalted or only lightly salted. Look for the sodium content on food labels and avoid items that have more than 400 mg per serving. Limit your daily intake to not more than 2300 mg (about one teaspoon) – the average American eats almost two times this much. One glass of regular V8 vegetable juice has over 1000 mg by itself. (low-sodium V8 or tomato juice is great) and a single dill pickle has 440 mg. A high potassium-to-sodium ratio is one of the most important parameters of a healthy diet. We are designed to take in much more potassium than sodium, but the ratio is reversed and sodium dwarfs the potassium consumption. So how do you get more potassium? You guessed it-lots of fruits, vegetables, lean protein and other Forever Young natural whole foods.

A Rainbow of Salt Varieties to Avoid
White salt: table salt
Red salt: ketchup
Yellow salt: mustard
Black salt: soy sauce
Green salt: pickles and olives

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.

Most Influential Doctors, an analysis by the medical information firm Qforma, lists thousands of physicians considered the “thought-leaders” in more than 300 U.S. metro areas. These are the doctors other doctors listen to, send patients to and can influence care.

To measure this influence, Qforma analyzed doctors’ geographic proximity to other doctors, their publication history, medical partnerships, hospital and academic affiliations, and prescribing history, among other data. Doctors’ names, addresses and practicing status were reviewed by health care data providers Wolters Kluwer Health and SK&A Information Services. This listing includes roughly 6,000 doctors in four specialties: hypertension, high cholesterol, asthma and diabetes. More physicians in other specialties will be added in coming months.

Analyses like this can guide drug companies in their development and marketing of new products. USA TODAY, in publishing Qforma’s list, is making such a list public for the first time.

Influence does not imply a measure of quality of care, nor does this list serve as an endorsement by USA TODAY or Qforma. Readers are encouraged to seek additional information to determine a doctor’s quality.