James O'Keefe, MD and
Joan O'Keefe, RD

By: Dr. James O’Keefe

A recent New York Times article profiled a group of New Yorkers who consider themselves “modern cavemen.” The hunter-gatherer lifestyle really can be ideal. Here is a link to a Mayo Clinic Proceedings article I co-authored with Dr. Loren Cordain, one of the leaders of the hunter-gatherer movement. The article, Cardiovascular Disease Resulting From a Diet and Lifestyle at Odds With Our Paleolithic Genome: How to Become a 21st-Century Hunter-Gatherer, can be found here: http://thepaleodiet.com/articles/Hunter-Gatherer%20Mayo.pdf .When you eat the Forever Young way, you are essentially eating a hunter-gatherer style diet. Straight from our book, The Forever Young Diet and Lifestyle, here are the basics you need to know to live a hunter-gatherer’s lifestyle and eat the hunter-gatherer diet.

Nine Steps Toward a Hunter-Gatherer’s Diet

If you want to be in sync with your genetic heritage, here are the steps you should follow to become a hunter-gatherer.
1. Thrive on the earth’s natural bounty. Eat whole, natural, fresh foods; avoid highly processed foods.

2. Consume a diet high in fruits, vegetables, nuts and berries, and low in refined grains and sugars.

3. Increase consumption of omega-3 fatty acids from fish, fish oil, and plant sources like walnuts, canola oil, greens, soybeans, and flaxseed.

4. Avoid trans fats entirely. Eliminate fried foods, hard margarine commercial baked goods, and most packaged and processed snack foods. Also eliminate consumption of fatty meats and high-fat dairy.

5. Increase consumption of lean protein such as skinless poultry, fish, game meats, and whey protein. Eat only lean, fresh cuts of red meat and limit consumption of saturated fats, including fatty, salty processed meats like bacon, sausage and deli meats.

6. Incorporate olive oil or canola oil into your diet, Avoid corn, safflower, sunflower, and vegetable oils.

7. Choose purified water, tea, nonfat unsweetened dairy or soy milk, and red wine. Avoid soft drinks, fruit juices, high-fat dairy, and sports drinks. Even 100 percent fruit juices are still loaded with too much sugar and should be considered off-limits. However, low sodium vegetable juices are very nutritious.

8. Use your body as it was designed and programmed over the millennia and engage in daily exercise from a variety of activities that incorporate aerobic and strength training as well as stretching exercises. Outdoor activities are ideal.

9. Develop and maintain relationships that provide social support (e.g., spouse, family, friends, neighbors, community, etc.) Try to also include some activities that involve altruism and nurturing.

By: Dr. James O’Keefe

Please take a moment to read the Winter 2010 issue of “From the Heart” newsletter. We think you will find this issue of the newsletter interesting and useful in your efforts to stay healthy and happy. This award-winning publication goes out by mail to over 125,000 homes and offices. Please feel free to forward this pdf via email to friends, family, coworkers, etc.

Read the newsletter

By: Dr. James O’Keefe

We’ve fielded a lot of questions lately about mercury and other toxins in fish oils. Mercury and other contaminants are commonly found in the fish richest in omega-3 fats, like salmon and tuna. That’s why the Environmental Protection Agency recommends limiting your fresh fish intake. At the same time, the American Heart Association and other national and international health organizations recommend we get more omega-3 fats from fish in our diets.

Both CardioTabs Omega-3 Fish Oil and CardioTabs Ocean Safe Omega-3 undergo extensive purification processes, including molecular distillation, which is the only method that removes PCBs, heavy metals (such as mercury, lead, and cadmium), DDT and other contaminants to below detectable levels for human consumption. Our omega-3 products are manufactured to the Global Organization for EPA and DHA (GOED) standards. CardioTabs is also an active member of the Council for Responsible Nutrition and participates in the Natural Products Association’s True Label Program. Our products are independently tested for purity by 3rd party laboratories. CardioTabs Ocean Safe Omega-3 is Gold Certified for purity by an independent, nationally recognized third-party laboratory.

By: Joan O’Keefe

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 Natural some cinnamon.
I know that CardioWhey Natural 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 Natural
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 Natural
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 Natural
(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
1 scoop CardioWhey Natural
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

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 and James O’Keefe

Omega 3 is one of the most common nutrient deficiencies in Americans
today. For those at risk for or with diagnosed cardiovascular diseases,
it’s very difficult to get enough DHA and EPA (the two omega-3 fats
that benefit heart health and are found only in fish) from diet alone.
We recommend supplementing with 1,000 mg of DHA and EPA daily (more for
those with high triglycerides or other conditions – speak with your
physician regarding dosing). DHA appears to be the most important of
the two.

We have long compared omega-3 deficiency with sailors and scurvy. Years
ago, sailors discovered that limes cured/prevented scurvy. Of course,
we now know that scurvy is the result of severe vitamin C deficiency.
How many conditions/diseases will treating severe omega-3 deficiencies
prevent?

Most people get more than enough omega-6 fats in their diets. There’s
no reason to supplement with omega-6.

Omega-3 deficiency may be hurting our hearts (Read article from msnbc)

By Joan and James O’Keefe

Astounding observational data presented this week at AHA on the link between low vitamin D and CV events.

click here to New York Times Story on Study

The findings are similar to what we have published during the last year.

One CardioDaily has 2000 IU of vitamin D3 (the more bioavailable form). This is a safe and generally effective way to keep vitamin D levels in normal range for those without profoundly low levels – particularly during the winter months. The typical multivitamin has only about 400 iu, which is generally insufficient to normalize Vit D levels in the typical American.

Also read Becky Captain’s blog to learn about my thoughts on ARBITER 6 and Niacin.

By Joan O’Keefe, RD and James H. O’Keefe, MD

Warning: the holiday season may be hazardous to your health.

Studies show that Americans typically gain about seven pounds over the holiday season each year, and some of it stays on permanently despite the New Year’s resolutions to get it off. Even more worrisome are reports showing increased risks of heart attack, dangerous cardiac rhythms and even death during the holidays. Emotional stress, depression, over-eating, not enough exercise, and too much salt and alcohol are all likely to be playing a role.

Make sure you and your family stay healthy and happy this year by following these rules for safely navigating the holiday hazards.

1. Never go to a holiday party or gathering with a ravenous appetite: it’s a recipe for disaster. Before you leave home, have a healthy snack like a scoop of whey protein powder stirred in a glass of skim milk, or an apple with peanut butter, or cottage cheese with strawberries. Also drink 16-24 ounces of bottles or filtered water.

2. If you are not able to have a healthy snack before going to a party, park yourself next to the vegetable tray and graze until you’ve overcome your compulsion to gorge on deep-fried cheese balls.

3. The first beverage you choose must be a non-alcoholic, non-caloric drink such as iced tea, sparkling water, water, coffee, etc. No sodas, even diet drinks, allowed all evening.

4. Remember good things first. Initially, fill yourself up with natural low calorie options; the mantra for the rest of the evening is portion control. If you love deep fried cheese balls or crab Rangoon, you can have just one. The goal is to stop eating when you’re about 80 percent full- not stuffed to the gills.

5. Pick the smallest plate available and fill it predominately with unprocessed food, still in its natural state (like salads, fruits, veggies, nuts, etc). When you’re finished loading it, it should have a flat contour like the Kansas plains, not the pyramidal profile a Colorado Rocky Mountain.

6. Enjoy a glass or two of wine with your mean, the drier the better.

7. For your dessert, choose a small portion of something redeeming nutritional value like dark chocolate, pumpkin pie, baked apple or a small scoop of ice cream with fresh berries. Wash it down with as much total decaf tea or coffee as you please.

8. If the party ends early enough in the day, instead of plopping down in front of yet another football game, invite a family member, friend or even a dog out for a cool refreshing and relaxing walk around the neighborhood.

9. Most people by the end of the night will be miserably overstuffed, hung-over, and well on their way to the typical seven-pound holiday season weight gain and depression. You, on the other hand, will leave the party looking fit and healthy, and feeling comfortable, happy and ready to sleep like a baby.

10. Don’t blow it the next morning by sampling every waist-expanding holiday treat that shows up in your office.

You will have better willpower if you eat a breakfast high in protein such as whey protein in skim milk, or Eggland’s Best Omega-3 Eggs, and a high fiber item or two like an apple, orange, grapefruit, or berries. Also include tea or coffee and 24 ounces of water before noon.

Follow these tips and you’’ be ringing in the New Year without any regrets.

By Joan and James O’Keefe

The seasons are changing, and the cold weather can often bring a lack of motivation to those seeking to maintain a certain level of fitness. Just because the winter months are around the corner, does not mean that your regimen is doomed.

When the snow flies in Kansas City, we head to the hills-to sled. As a child growing up in the extreme northeast corner of North Dakota (the coldest spot in the lower forty-eight states), James learned to have fun in the snow. Now, when the snow covers the grass completely, we have a blizzard party. We bundle up, grab the sleds and snowboards, and hurry over to a long, steep grass-covered slope the kids call Suicide Hill. For an hour or two we careen down, and scramble back up the hill, over and over again. Later, we sit around the fireplace with a cup of hot cocoa and though we are physically exhausted and a little bruised, we are a happy and relaxed bunch.

Play is perhaps the most underrated element in physical fitness-its benefits are unparalleled. Active playing will confer the same or better benefits as laborious exercise: enhanced cardiopulmonary fitness, better strength and endurance, more flexibility, and improved balance and coordination. But play also bestows a sense of joy and delight-something that even an exercise addict like James would not associate with a mind-numbing forty-minute slog on a treadmill or stationary bicycle.

The workaholic American motto tells us: Work is for adults; play is for kids. Don’t buy into it. Play is one of the real joys of life, and you can be playful no matter what your age. In his enlightened book Play as If Your Life Depends on It, Frank Forencich writes, “Because so many of our exercise programs are inherently monotonous, many exercisers go looking for motivation. It’s curious that we should need so much stimulation for something that is supposedly natural. We need external motivation because the common exercise program consists of dull laborious, repetitions; in other words, work. Imagine if our exercise programs were more play-centric. The power of play lies in the fact that it give us instant pleasurable feedback. We play because it feels good and because it feels good, we want to play more.”