Dietitian Recommended

Over 20 years ago Cardiotabs was conceived by a preventive cardiologist and registered dietitian husband and wife team to help promote optimal health and wellness to their family, friends and patients. That tradition continues today by utilizing the latest medical and nutritional science in all Cardiotabs products. This time-tested, balanced and evidence-based approach is what makes Cardiotabs recommended by top health experts especially dietitians. 

Dietitian Megan Callahan with her familyIn an ideal world, we would all eat a diet full of essential vitamins, minerals and all the nutrients nature intended us to consume. However, so many people are on-the-go consumers who are working, raising a family and overcoming lifestyle challenges. This makes it difficult to acquire everything we need from our diet to lead a healthy and vigorous lifestyle. Whether for a specific nutrient deficiency or to help fill in the basic nutritional gaps, Cardiotabs supplements is a trusted name from dietitians across the healthcare landscape. 


Social Media Nutrition Specialist 

Megan Callahan, MS, RD, LD, is a Registered Dietitian working with Cardiotabs to help educate customers on current health concerns and trends.  Megan is a mother to two young girls and is married to Matt who is always willing to be her guinea pig!  Watch for Mindful Nutrition with Megan to see how Megan juggles her family's crazy schedule while still keeping nutrition a top priority. 


 
 
 

Cinnamon Bun Protein Bites

Mindful Nutrition with Megan here!  Ever find yourself running out the door to the next activity with no time to snack?  These Cinnamon Bun Protein Bites are a perfect option to grab on-the-go and they’re tasty too!

cinnamon-bun-protein-bites on white plate next to dipping cream and cinnamon

A few ingredients might spark your interest:  chia seeds and almond flour.  The chia seeds in this recipe add fiber and healthy omega-3 fatty acids, just to name a few.  Chia seeds may help improve blood sugar control, weight loss, and heart health!  The almond meal is a great way to add more protein and healthy fats, and vitamin E has been shown to be good for supporting brain health.* These nutrient dense ingredients make these bites a powerhouse of nutrition!

Ingredients:
Directions:
Serves 18-20 (1 bite serving)
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Coffee Shop Protein Shake in Glass Mason Jar Sprinkled with Cinnamon


Mindful Nutrition with Megan here!  Did you know that caffeine consumption may boost memory? You don’t have to give me another reason to drink a cup of joe!  Try this yummy Coffee Shop Protein Shake I make in the morning to help me with my “mommy brain”.

coffee shop protein shake This protein shake not only gives you a source of protein but also of dairy and fruit!  As an added bonus, CardioWhey provides you with 6 grams of fiber.  This combination is sure to leave you feeling satisfied for hours to come.  Want to learn more about the research behind the memory effects of coffee and tea?  Click here to see a blog post from Dr. James O’Keefe.
 Ingredients:
Directions:
Serves 1
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Pumpkin Protein Muffins

several cinnamon-colored, pumpkin protein muffins in bowel with white towel next to pumpkin puree and vanilla whey protein
 
These Pumpkin Protein Muffins are a great little snack or carbohydrate option for your breakfast!  If you are looking for a super sweet muffin you may want to add some additional stevia, but I was trying to go for the least amount possible
Dry Ingredients:
Wet Ingredients:
Directions:
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Pumpkin Spice Lovers Recipe Reservoir 

creamy pumpkin whey protein shake in glass jar next to a scoop of vanilla whey protein and pumpkin ornament Calling all my PUMPKIN and FALL LOVERS!!  We are officially into September and I’m loving all things fall including pumpkin spiced ANYTHING!  Pumpkin does have an abundance of health benefits when we don’t add all the unneeded sugar to it!  Pumpkin has a good source of fiber, which slows down digestion and helps keeps you full.  It also contains beta-carotene, which turns into vitamin A promoting eye health.  Vitamin A is essential this time of year to help fight off infections too!
I hope you are ready for a few months full of pumpkin recipes because I’m ready to get in the kitchen and taste test it all! This time of year can be the first of many high fat, sugar and calorie traps to fall into as the “holiday” season has legitimately started. Having said that I want to spend my fall season finding healthier ways to enjoy my favorite pumpkin spice flavors without having to eat all those foods that leave me feeling yucky!  Enjoy!
Pumpkin Pie Shake
Ingredients:
**If you would like, you could freeze the pumpkin in ice cubes or freeze the banana to eliminate ice cubes
Directions:
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 


 

Homemade Granola Bars P-A-C-K-E-D with Nutrients 

 

heart shaped, home made granola bars, with chocolate swirls on white plateLooking for a simple homemade granola bar? These granola bars are made with simple ingredients and are kid-approved! The oats are a great source of soluble fiber where the combination between the seeds is providing some healthy omega-3s! Anytime I have a carbohydrate I think it’s important to have protein to slow down the rise of your blood glucose and the mix between the protein powder and nut butter fit the need! Remember when finding a nut butter try to find an option that is just the nut itself or the nut plus salt.
Want to try these Peanut Butter Protein Bars? See below!
Ingredients:
Directions:
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

A Back to School Meal Done Right - Banana Walnut Overnight Oatmeal

 

Sc3 glass jars on wood table filled with pieces of bananas, walnuts and oatshool is here and moms are looking for an easy fuel-filled breakfast option for both them and their kids!  I’ve spoken once before about the importance of finding a well-rounded breakfast option to start your day.  According to MyPlate this would include a protein, carbohydrate, fruit, and dairy source.  Overnight oatmeal is an easy fix to meet your “complete” breakfast by picking an option from each of those categories.  Use these examples to help you get started:
Protein:  CardioWhey Protein Powder, almonds, walnuts, pecans, or pumpkin seeds
Carbohydrate: …OATS of course!!
Fruit:  Frozen or fresh fruit of any kind
Dairy:  Milk, milk alternatives, or Greek yogurt
 
Ingredients:
Directions:
  1. Mix all dry ingredients in Mason jar and place in the pantry until your ready to use the next morning.
  2. Pour milk and fruit in Mason jar and shake well, ensuring all ingredients are mixed. Place in fridge for a minimum of 4 hours and enjoy!
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Blueberry Pistachio Yogurt Bark

 

frozen piece of white yogurt encrusted with pistachios and blueberries overlapping another piece on a white plate with blueberries adjacentIt’s Foodie Friday and today’s recipe is a simple Blueberry Pistachio Yogurt Bark!  With the Midwest basically skipping spring and fast-tracking our way into summer this is a yummy frozen treat for the whole family to enjoy!  One of the things I love about this recipe is you can switch it up to satisfy your taste buds!  I’m a sucker for a sweet and salty mix, which is why I will typically do a nut and berry combo.
Did you know that berries are also one of the lowest sugar fruits you can consume?  They are so rich in antioxidants, which have health benefits ranging from cancer-fighting to anti-aging effects!
Ingredients:
Directions:
  1. Use shallow baking sheet and line with parchment paper.
  2. Spread out Greek yogurt evenly so that it’s about ¼ inch thick.
  3. Sprinkle with toppings of choice and freeze for at least 4 hours.
Serves 12-16
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Orange Dreamsicle  

3 bright oranges on white counter top next to a jar of Orange Dreamsicle which is milk, whey protein and oranges blended togetherMindful Nutrition with Megan here with a recipe to take you back in time to a famous yummy drink!  Added bonus besides your blast from the past you will be incorporating some much-needed vitamin C to your diet for immunity and skin care.  I don’t know about you, but I can use all the help with wrinkles that I can get!
Ingredients:
Directions
Serves 1
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

 


 

 

Cinco Ready Guacamole 

white bowl with chunky avacado slices, red onion, tomatoes, and diced garlic garnished with red peppers and tortilla chips Mindful Nutrition with Megan here to give you my famous guacamole recipe!  If you think you don’t like avocadoes…try them again like this and your taste buds will thank you!  Avocadoes are FULL of heart-healthy monounsaturated fat and fiber to help keep you full.  Instead of dipping your regular tortilla chip, use a bean chip to add protein and fiber or veggies for a low-calorie nutrient-dense option.  Enjoy and Happy Cinco De Mayo!
Ingredients:
Directions:
  1. Place all ingredients in bowl and mix well.
  2. Season to taste!
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Cocoa Chia Pudding 

chocolate whey protein pudding with blue berries next to spon, chia seeds, scoop of whey and blue berriesThis Cocoa Chia Pudding is a perfect quick sweet treat option that's protein packed with 28 grams per serving and protein is what we are going to talk about today!
A hot topic, with bodybuilding competitions on the rise, is how to increase lean muscle mass.  Protein is important for gaining lean muscle mass, but it is all about what type of protein, the amount and the timing of when you consume the protein. You want to make sure that the types of protein you are consuming are considered a lean source of protein.
It’s also important to space out protein consumption throughout the day versus consuming large portions in one sitting.  From my research, I have found that the optimal amount of protein to consume in a sitting is between 20-30 grams to gain lean muscle mass making this a perfect snack option!  Enjoy!
Ingredients:
Directions:
  1. Place all ingredients in a bowl.
  2. Mix well and enjoy!
Serves 1
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Cocoa Peanut Butter Sea Salt Bars

Cocoa Peanut Butter Sea Salt Bars on white plate next to chia seedsWho doesn’t like no-bake cookies??  I mean c’mon!  I came up with these Cocoa Peanut Butter Sea Salt Bars this past weekend and I’m obsessed!  I’m a sucker for anything with that sweet and salty taste right now. This recipe has all of my favorites from oats and chia seeds to peanut butter and of course my CardioWhey.
Let’s talk about how to find a “natural” peanut butter today.  When looking for nut butter you always want to look at your ingredient list first.  The ingredients should be VERY minimal!  My brand of choice only has peanuts and less than 1% salt.  Most kinds of peanut butter, even ones that say they are natural, have added sugars and fats that are unnecessary.  I like my patients to focus on whole foods and minimal ingredients to ensure they are sticking to more quality foods.  This sweet and salty combo is sure to make your tummy thank you!
Ingredients:
Directions:
  1. Mix together honey, peanut butter, and milk in a microwave safe
    bowl. Microwave for 1 minute, stopping and stirring every 15 seconds.
  2. Once combined well, mix in dry ingredients of CardioWhey, oats, and chia seeds.
  3. In an 8 x 8 dish, put down parchment paper and then press bar mixture into dish until evenly spread. Grind up sea salt over the top of the spread out mixture. Place in freezer for at least 1 hour before cutting into 12 bars and serving.  Store in freezer or fridge up to one week!
Serves 12

 

Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Pecan Pie Bites

white bowl full of pecans on stone slab with grass backgroundMindful Nutrition with Megan here! Today is National Pecan Day and I don’t know about you, but the first thing I think of when I hear pecans is pecan pie!
I wanted to come up with a healthier way for you to have that pecan pie taste without consuming 500+ calories. Plus the added bonus is the heart-health benefits research has shown pecans and other nuts have since nuts are rich in monounsaturated fatty acids.  Monounsaturated fat may show a decrease in LDL cholesterol or your “bad cholesterol” and an increase in your HDL or “good cholesterol”.
Of course with the calorie density of nuts portion control is always important to keep in mind!  These Pecan Pie Bites come in at 220 calories for a ¼ cup serving and takes you back to eating dessert at Thanksgiving!
Ingredients:
Directions:
Serves 8
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Berry Overnight Oatmeal

bowl of oatmeal with strawberry, next cup of coffee, in front of booksMindful Nutrition with Megan here!  With breakfast being such an important meal and always feeling like I’m on the run, overnight oatmeal has been my quick fix lately!  This trendy way to eat your oatmeal has taken over the Internet but is typically lacking in protein.  I teach my patients to use the MyPlate method when breaking down their meals in the day to make sure they are getting the right combinations.  Typically, I’ll break that down like this:
Breakfast:  Protein, Starch, Fruit, & Dairy
Mid-Morning Snack:  Dairy & Fruit
Lunch:  Protein, Starch, Fruit, and Veggie
Afternoon Snack:  Veggie & Dairy
Dinner:  Protein, Starch, & Veggie
We may not follow this exactly, however it is a good guideline to get you started!  You'll also see that I have added a favorite ingredient of mine, chia seeds, to this recipe to help increase my fiber and omega-3 intake!  Providing 14 grams of fiber and 20 grams of protein (yes, you read that right!!!) this is sure to make you feel full and satisfied till your next meal!
Ingredients:
Directions:
Serves 1
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Planning a Meatless Meal

cutting board with vegetables lining right sideDo you plan a MeatlessMonday?  At our house, we try to have at least one plant-based dinner night a week to both be more budget conscious, but also for those health benefits such as lowering the risk of heart disease, stroke, and diabetes.  In most meatless meals you will find that they are focused on 4 food groups:  beans, lentils, vegetables, and whole grains.
Eating more plant-based meals makes your diet more like the Mediterranean diet and all these vegetarian options are most likely going to save you money too!  My favorite go-to MeatlessMonday meal is one from Skinny Taste - Sweet Potato Irish Nachos!  Most of my patients have heard me talk about these and have probably tried them too!
Also, see the below top 10 Dietitian Plant-Based Recipes!
Top 10 Dietitian Plant-Based Recipes
  1. Vegan Lasagna with Herbed Tofu Ricotta
  1. Spice Roasted Chickpeas
  1. Sweet Cranberry & Apple Lentils
  1. Vegan Black Bean and Sweet Potato Burgers
  1. Sweet Potato White Bean & Peanut Butter Stew
  1. Rice Noodle Bowls with Baked Tempeh
  1. Crunchy Lentil Tacos
  1. Chickpea Meatballs
  1. Quinoa & Edamame Salad with Citrus Vinaigrette
  1. Vegetarian Rice & Bean Casserole
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Cake Batter Dip Recipe

3 apple slices sitting in a cake batter dip with sprinkles, a candle, and apples in the background

Mindful Nutrition with Megan here! Today is my birthday and I’m celebrating in a healthier way!  Try this cake batter dip recipe that takes you back to licking the spoon in your mom’s kitchen!  If you didn’t like to lick the spoon this one isn’t for you!
Celebrations like your birthday our a good time to use that word “moderation” when it comes to your food intake but some people like to take celebrations and make a whole week of it!  This dip allows you to celebrate a little more than you would normally.  Just dip with apples and don’t skip on the sprinkles…they make it fun!!
My sweetener of choice is pure stevia.  Stevia is a natural sweetener that comes from a plant! Make sure you check the ingredients carefully because there aren’t very many true stevia options out there; most have another sweetener along with stevia.  I prefer a liquid stevia dropper from Sweet Leaf and only have to use a few drops to get my desired sweetness!
Ingredients:
Directions:
Serves 2
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 


 

Carrot Cake Protein Bread

2 carrots and cake slice | carrot cake protein breadYou’ll notice in the recipes coming out this month that I’ve been experimenting a bit with oat flour.  You can buy oat flour in both regular or gluten-free versions and the benefits are the amount of fiber and protein in comparison to traditional flour.
Traditional all-purpose flour only has 4 grams of protein and less than 1 gram per 1/3 cup serving where the oat flour has 7 grams of protein and 4 grams of fiber!  Adding the protein powder not only adds to the protein and fiber aspect of the recipe but also gives it a yummy vanilla flavor.  Protein and fiber may help with weight loss helping keep you full for a longer period of time as well as may help with blood sugar control as it aids in slowing down the digestion of carbohydrates!  Enjoy!
Ingredients:
Directions:
Serves 12
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

Peanut Butter and Jelly Smoothie

PB&J Smoothie

Peanut Butter Jelly Time!! Did you know it’s National Peanut Butter and Jelly day? Seems like there is a national holiday for everything these days, but I’m not complaining!
We have a peanut allergy at home so we won’t be celebrating in “true” fashion, but with a peanut-free version. Prior to having a peanut allergy this was a favorite! Using the powdered peanut butter cuts down on the amount of saturated fat and calories you would find in regular peanut butter. If you have a peanut allergy, use the same quantity of a peanut-free nut or seed butter.
Try this PB&J Smoothie to celebrate National Peanut Butter and Jelly Day!
Ingredients:
Directions:
Serves 1
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Chocolate Milkshake Protein Ice Cream 

Young Child by Chocolate Milkshake Protein Ice CreamMindful Nutrition with Megan here!  Chocolate anyone?  Calling all sweet lovers to try this scrumptious imposter to ice cream!  My daughter Kennedy loves it and I bet you will too!!
There is nothing better than getting your kids involved in the kitchen.  I hear from fellow mothers all the time about how picky their children can be when it comes to food.  The more you can get them involved in the “cooking” process, the better chances you have to open their palates to additional food options!  I love that Kennedy is finally getting to the age to be able to get hands-on in the kitchen and you can see from the picture how much she enjoys it too!
Chocolate Milkshake Protein Ice Cream
Serves 6 (1 cup servings)
Ingredients:
Directions:
Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Apple Cinnamon Protein Oatmeal

little girl next to Apple Cinnamon Protein OatmealMindful Nutrition with Megan here!  Have picky eaters at home?  My toddler struggles with protein more than anything else!  Sometimes I feel like I’ll give in to anything she wants just to get her to eat some sort of protein source, but we know that isn’t the right answer.
When it comes to picky eaters the last thing you want to do is give in and become the next “short order cook”, however it’s important to make sure your child is getting those nutrients.  Adding protein powder to foods is a great fix for our family.  Not only does it provide a healthy source of protein and fiber but it’s kid approved in taste too!
Try this Apple Cinnamon Protein Oatmeal with your family, it won’t disappoint!
Apple Cinnamon Protein Oatmeal
Serves 1
Ingredients:
Directions:
 Mindful Nutrition with Megan,
Megan Callahan, MS, RD, LD

 

Crispy Cinnamon Apple Chips

girl holding Cinnamon Apple ChipsMindful Nutrition with Megan here!  Apple chips are a great replacement for unhealthy crispy treats! They are simple to make and you only need three ingredients! You can give them to your kids or eat yourself!
What you will need:
Ingredients:
Instructions:
In Good Health,
Megan Callahan, MS, RD, LD Joan O'Keefe, RD