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

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

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.

By Joan O’Keefe

Download the recipe for Joan O’Keefe’s protein pancakes. A delicious and nutritional recipe that is kid-tested and approved!

Download the O’Keefe’s omelet recipe. Only 128 calories, the omelet is protein filled, heart healthy and great for the waist line.