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

By: Joan O’Keefe

A review published yesterday in the Journal of the American College of Cardiology states that some herbal supplements could be dangerous – particularly to those taking heart medications. We couldn’t agree more. As practicing clinicians, we would never recommend a nutritional supplement or herbal remedy that did not have serious research backing its safety and efficacy. In fact, the potential danger of mixing herbal supplements and prescription medications was one impetus behind the formation of CardioTabs.

We would never recommend and/or make a product that is not backed by substantial scientific research. We follow the research daily to make sure that our formulas reflect the latest science. In fact, we often change our formulations in response to emerging science. Safety is our top priority. Our products are all standardized to provide our customers with exact dosing and we have our products independently tested for label accuracy, heavy metal contamination, and microbiology.

We are constantly working to improve our product offerings and are proud to be a trusted resource for quality nutritional supplements and information.

Information about the JACC study can be found in the following article:

http://www.reuters.com/article

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 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 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 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

Although, many kids are eager to indulge in Halloween treats, we need to monitor their Halloween candy intake in moderation, while allowing them to enjoy their youth and still uphold an active, healthy lifestyle.

Today, Halloween has become a junk food festival. Of course, we take the kids out on Halloween to collect candy. They come home with buckets full of sweets after they have gotten an evening’s worth of great exercise and fun, running from house to house. But then there are two rules that must be followed. First, the candy is kept in a place where mom can monitor it-like the kitchen, not their bedroom. Second, after a week at the most, the candy mysteriously disappears, usually in the trash. Use these rules not just for Halloween, but also for Valentine’s Day, Easter or any other occasion that involves candy or sweets.

Overall, American children are overfed but undernourished; they consume too many empty calories but not enough beneficial nutrients. A child born in America in 2000 has a 30 to 40 percent chance of developing diabetes during his or her lifetime, largely due to excess weight, poor diet, and too little physical activity. The epidemic of obesity is even reaching down into the sandbox: more than 10 percent of children between the ages two and five are already overweight.

By Joan and James O’Keefe

Healthy living in Winter months means more sunshine and exercise to
sustain essential nutrients; vitamin D deficiency increases in colder
months, but is easily avoidable

Science now shows us that sunshine has the power to lift our moods.
About 90% of the vitamin D in our system is produced by our skin in
response to sunlight. This essential vitamin is responsible for the
vitality of every cell and tissue in your body and, thus, is crucial for
maintaining overall health.

Check out this article about how fish oil supplements really work!

The next time you eat a meal containing fish, you could be consuming dangerous amounts of mercury. The common metal can be very dangerous and has been known to damage nervous systems and cause learning disabilities in young children and fetuses.

A new study released by the U.S. Geological Survey found that every fish sampled from 300 streams nationwide contained toxic traces of mercury. The highest mercury levels were found in remote blackwater streams along the coast of the Carolinas, Georgia, Florida and Louisiana. Mercury was also high in fish near gold mining areas, in areas across the West, and in the North Fork of the Edisto River in South Carolina,

“Unfortunately, it’s the case that almost any fish you test will have mercury now,” Andrew Rypel, a post-doctoral researcher at the University of Mississippi who studies mercury contamination in fish, told CBS News.

The findings prompted all but two states – Alaska and Wyoming – to issue fish consumption advisories, while some areas have already issued warnings.

But while these fish contain dangerous concentrations of mercury, fish is also an important source of omega-3 fatty acids. Some researchers worry the environmental crisis could turn into a health crisis as lower fish consumption could lead to nationwide omega-3 deficiency. Low omega-3 intake is linked to increased risks for heart disease, depression, mood disorders, eye diseases, and more.

Doctors, such as Dr. James O’Keefe, a preventive cardiologist with Cardiovascular Consultants of Saint Luke’s Mid-America Heart Institute, say that omega-3 fats, specifically DHA and EPA are vital to health.

“To meet your recommended daily omega-3 value, individuals should eat at least two oily fish meals per week, but omega-3 fish oil supplements may serve as a safe substitute,” O’Keefe said. Choose an omega-3 fish oil supplement that is highly concentrated. Look for DHA and EPA to make up the majority of the capsule. Omega-3 fish oil should be molecularly distilled to remove contaminants like mercury and then independently tested for such contaminants. Customers can also ask the company for a copy of the Certificate of Analysis or testing results. CardioTabs provides this information upon request.

According to USDA guidelines, Americans should strive to consume at least 500 mg of DHA and EPA fatty acids per day. The American Heart Association also recommends an additional 500 mg (1000 total) per day for individuals with a known heart disease.

Visit www.cardiotabs.com for more information about the benefits of omega-3 fatty acids.