Eat these heart-healthy foods, which research suggests can help improve your heart health.

1. Yogurt
Research shows yogurt may protect against gum disease. Left unchecked, gum disease may elevate a person's risk for heart disease.

Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy-specifically yogurt and yogurt-type drinks-had the healthiest gums. Their report, published in the Journal of Periodontology, credits probiotics (a.k.a. "good bacteria") as one possible champion of gum health. Experts believe that probiotics may help to counter growth of the "unfriendly" bacteria in the mouth. Probiotics are live active cultures used to ferment foods, such as yogurt and kefir (fermented milk), and studies suggest that they may improve digestion and boost immunity too. As for gum health, it's not yet clear how much yogurt (or other fermented dairy foods) one needs to consume to reap the benefits, says Yoshihiro Shimazaki, D.D.S., Ph.D., of Kyushu University, the study's lead author.

2. Raisins
Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. People with gum disease-which affects up to 50 percent of American adults-are twice as likely to suffer from heart problems. So, dealing with one can help people avoid the other. Last summer, a major heart journal and a major periodontal journal simultaneously published a consensus paper that outlines the link between the two diseases: inflammation. As a result, choosing certain foods, such as raisins, may help you protect both your gums and your heart.

3. Whole Grains
People who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don't. This is probably because whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease.

The fiber in whole grains also has its benefits: various studies link a high-fiber diet with a lower risk of heart disease. In a Harvard study of female health professionals, people who ate a high-fiber diet had a 40 percent lower risk of heart disease than those who ate a low-fiber diet.

Aim to include plenty of foods that are rich in soluble fiber, which, studies show, can help lower "bad" LDL. Soluble fiber binds bile acid, a key component in fat digestion that our bodies make from cholesterol. We can't digest fiber, so when bile acids are bound to it, they get ushered out of the body as waste. This causes the body to convert more cholesterol into bile acids, which ultimately has the effect of lowering circulating cholesterol levels. Foods high in soluble fiber include oatmeal, barley, beans, okra and eggplant, and citrus fruit, such as oranges.

4. Beans
Eating beans regularly is good for your heart, and you don't need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests having just 1⁄2 cup of cooked pinto beans daily might lower cholesterol. Soluble fiber is a key reason why, says Philip Ades, M.D., author of the EatingWell for a Healthy Heart Cookbook (The Countryman Press, 2008). "Like all foods that contain a lot of soluble fiber, beans help bind cholesterol and keep it from being absorbed in the gut," he explains. And, as the fiber is fermented, it produces changes in short-chain fatty acids that can inhibit cholesterol formation. (By-products of this same fermentation process are what cause the gas so often associated with eating beans.) Other components in beans also may be responsible for the cholesterol-lowering effect. Beans contain a variety of heart-protective chemicals, including flavonoids, compounds also found in wine, berries and chocolate, that inhibit the adhesion of platelets in the blood, which can help lower risk for heart attack and strokes.

5. Salmon/Fish
Consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, studies show. Fish-especially "oily" kinds, such as salmon and tuna-contain omega-3 fats, which lower levels of triglycerides in the blood that may contribute to blood clotting. Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms. No common fish delivers more of the omega-3 fatty acids than salmon. Flaxseed oil, canola oil and walnuts also contain omega-3 fats.

Great article that was featured in the previous USAT newsletter that addresses nutrition  during the winter.

Nancy Clark
For Active.com

http://www.usatriathlon.org/resources/multisport-zone/fuel-station/winter-and-nutrition-fueling-for-cold-weather-exercise

Some athletes embrace winter's chill as a welcome change from exercising in summer's heat. But others complain about hating cold weather.

If that's your stance, remember that exercising with proper nutrition (and layers of dry clothing) offers the opportunity to chase away the chills. After all, an aerobic workout can increase your metabolism by 7-10 times above the resting level. This means that if you were to exercise hard for an hour and dissipate no heat, you could raise your body temperature from 98.6 to 140 degrees F. (You'd cook yourself in the process!)

In the summer, your body sweats heavily to dissipate this heat. But in the winter, the warmth helps you survive in a cold environment. Runners can enjoy a tropical environment in their running suit within minutes of starting exercise. Because food provides the fuel needed to generate this heat, the right sports diet is particularly important for skiers, skaters, runners and other athletes who are exposed to extreme cold.

This article addresses some common questions and concerns about winter and nutrition and offers tips to help you enjoy the season.

For safety's sake, winter athletes should always carry with them some source of fuel in case of an unexpected slip on the ice or other incident that leaves them static in a frigid environment. Winter campers, for example, commonly keep a supply of dried fruit, chocolate or cookies near by for fuel if they wake up cold in the middle of the night. You want to have an emergency energy bar tucked in your pocket, just in case.

Why do I feel hungrier in the winter than in the summer?

A drop in body temperature stimulates the appetite and you experience hunger. Hence, if you become chilled during winter exercise (or when swimming at any time of year, for that matter), you'll likely find yourself searching for food.

Eating "stokes the furnace," generates heat, and helps warm your body. Food's overall warming effect is known as thermogenesis (that is, "heat making"). Thirty to 60 minutes after you eat, your body generates about 10 percent more heat than when you have an empty stomach.

This increased metabolism stems primarily from energy released during digestion. Hence, eating not only provides fuel but also increases heat production (warmth).

Do I burn more calories when I exercise in the cold?

Cold weather itself does not increase calorie needs. You don't burn extra calories unless your body temperature drops and you start to shiver. (And remember: The weather can actually be tropical inside your exercise outfit.) Your body does use a considerable amount of energy to warm and humidify the air you breathe when you exercise in the cold.

For example, if you were to burn 600 calories while cross-country skiing for an hour in 0-degree F weather, you may use about 23 percent of those calories to warm the inspired air. In summer, you would have dissipated this heat via sweat. In winter, you sweat less.

If you are wearing a lot of winter gear, you will burn a few more calories to carry the extra weight of layers of clothes, or skis, boots, heavy parka, snow shoes, etc. The Army allows 10 percent more calories for the heavily clad troops who exercise in the cold. But the weight of extra clothing on, let's say, winter runners, is generally minimal.

Why do I find myself shivering when I get cold?

Shivering is involuntary muscle tensing that generates heat and offers a warming effect. When you first become slightly chilled (such as when watching a football game outdoors), you'll find yourself doing an isometric type of muscle tensing that can increase your metabolic rate two to four times.

As you get further chilled, you'll find yourself hopping from foot to foot and jumping around. This is Nature's way to get you to generate heat and warm your body. If you become so cold that you start to shiver, these vigorous muscular contractions generate lots of heat - perhaps 400 calories per hour.

Such intense shivering quickly depletes your muscle glycogen stores and drains your energy. This is when you'll be glad you have some emergency food in your pocket!

What's a big nutritional mistake winter athletes make?

Failing to drink enough fluids is a major problem among winter athletes--hockey players, skiers, runners and winter hikers alike. Cold blunts the thirst mechanism; you'll feel less thirsty despite significant sweat loss (if you overdress), to say nothing of respiratory fluid loss.

That is, winter athletes need to consciously consume fluids to replace the water that gets lost via breathing. When you breathe in cold, dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water.

Some winter athletes purposefully skimp on fluids because urinating can be problematic--too much hassle to shed layers of clothing (ski suit, hockey gear, snow pants, etc.) Yet, dehydration hurts performance and is one cause of failed mountaineering adventures.

What's best to eat to warm myself up?

If you become chilled by the winter weather, as can easily happen if you:

• Wear sweaty, wet clothing that drains body heat
• Fail to wear a hat (30 to 40 percent of body heat can get lost through the head)
• Drink icy water (from a water bottle kept on your bike or outside pocket of your backpack when winter hiking)

The best way to warm yourself up is to consume warm carbohydrates--hot cocoa, mulled cider, steaming soup, as well as oatmeal, chili, or pasta. The warm food, added to the thermogenic effect of eating, contributes to rapid recovery.

In comparison, cold foods and fluids chill your body. Research subjects who ate a big bowl of ice cream in five minutes experienced a drop in fingertip temperature of 2 degrees F in the first five minutes, 5 degrees in 15 minutes.

In summer, this cooling effect is desirable, but in winter, hot foods are the better way to warm yourself. Bring out the thermos of soup!

Why do I gain weight in the winter?

Some people eat more because they are bored and less active. Instead of playing tennis, they are eating mindlessly in front of the TV. For others, the change of seasons has a marked affect upon their mood (known as seasonal affective disorder, or SAD). Changes in brain chemicals increase carbohydrate cravings and the desire to eat more.

Holiday temptations also contribute to weight gain. A study of 195 people indicates they gained on average 0.8 pounds in the six weeks between Thanksgiving and New Year's. Overweight and obese people gained even more, with about 14 percent of the group gaining more than 5 pounds. The problem is, very few of the subjects lost those holiday pounds. Hence, yearly holiday weight gain--that's 8 pounds in 10 years--becomes a major contributor to America's obesity problem.

One weight-management solution is to stay active in the winter. By investing in proper clothing, you'll be able to stay warm from head to toe. You'll benefit from not only being able to enjoy exercise but also from sunlight--a good way to battle winter depression (and attempts to cheer yourself up with food).

Winter exercise is an asset for managing health, weight and the winter blues. The tricks are to dress right, fuel well, prevent dehydration--and you'll stay warm!

Herbs have the power to enhance the flavor of a dish without adding calories, fat, or sodium.  Some herbs can be used in almost every dish, such as black pepper, while others are used in certain dishes, such as dill.  Herbs can be sold fresh or dried.  If cooking with dried herbs a good rule of thumb is to substitute 1 teaspoon of crumbled, or 1/4 teaspoon powdered, dried herbs for each tablespoon of fresh herbs called for.  When cooking with fesh herbs in cold dishes, they should be at room temperature. When preparing a dish that requires a lengthy cooking period, you can use a small, tied bunch of fresh herb sprigs. This bundle is generally known as a bouquet garni and customarily contains parsley, bay leaf, and thyme. Herbal combinations can also be minced and added to a meal immediately upon completion of cooking, and as a garnish before serving.

A few types of herbs to try:

Basil: The strong, clove like flavor is essential to many Italian recipes and it is paired most often with tomatoes. Basil is primarily used in sauces, pizzas, salads and pasta dishes. It is also the main ingredient used in pesto.

Bay leave: Fragrant bay leaves are a basic ingredient of bouquet garni, but they have other wonderful uses. Bay leaves may be added to many fish dishes, particularly salmon, custards, stews, rice dishes and especially soups.  Remember to always add leaves to the start of cooking and remove before serving.

Chives: Chopped chives lift many foods above the ordinary. Sprink them on soups, salads, chicken, potatoes, cooked vegetables and egg dishes. Blend chopped chives with butter or cream cheese , yogurt sauces and baked potatoes. Add toward the end of cooking or as a garnish.

Cilantro (aka Coriander): Has a faint overtone of anise and a somewhat delicate peppery taste. Use cilantro in tacos, salsas, soups, stews, chicken and rice, salads, tomato based sauces and as a garnish. Use sparingly.

Dill: Dill weed is good in soups, omelets, seafood dishes, herring, salmon, potato salads, and steamed vegetables. Dill seed is used in breads, pickling, cabbage dishes, stews, rice and cooked root vegetables.

Marjoram: While fresh marjoram is excellent with salads and mild flavored foods, it has the best taste and greatest pungency when they are dried. Marjoram has a slightly more delicate flavor than Oregano.

Oregano: Generally used to season Mexican, Italian, Greek and Spanish dishes. Oregano has a warm, aromatic scent and robust taste. It's uses include seasoning soups, stews, meat pies, pasta sauces and shellfish.

Parsley: Has a delicate favor that combines well with other herbs like basil, bay leaves, chives, dill weed, garlic, marjoram, mint, oregano and thyme. Flat leaf or Italian is used primarily in cooking because of its more robust flavor and curly parsley is used primaryily for garnish. Add at the end of cooking for better flavor.

Rosemary: Rosemary's aromatic flavor blends well with garlic and thyme to season lamb roasts, meat stews, and marinades. Rosemary also enlivens lighter fish and poultry dishes, tomato sauces, and vegetables.

Sage: Enhances pork, lamb, meats, and sausages. Chopped leaves flavor salads, pickles, and cheese. Crumble leaves for full fragrance. Use ground Sage sparingly as foods absorb its flavor more quickly.

Tarragon: Exceptional in egg dishes, poached fish, mushrooms and other vegetables. Tarragon is good with chicken and in salad dressings.

Thyme: Included in seasoning blends for poultry and stuffing and also commonly used in fish sauces, chowders, and soups. It goes well with lamb and veal as well as in eggs and croquettes. Thyme if often paired with tomatoes.

Next time you want to try a new dish or boost the flavor of your favorite dishes, opt for adding different herbs to enhance the flavor without the addition of calories and sodium.

As we are full swing into the holiday season, we want to mindful of calories, but also be able to enjoy friends, family, and of course food!

The American Dietetic Association has a healthy approach to eating:

The holidays are a time to enjoy friends, family and food. And contrary to popular belief, you can have all three without putting on the extra pounds!

On average, Americans gain approximately one to two pounds during the holiday season. While this weight gain isn't dramatic, research shows it tends to stick and accumulate over the years. Luckily, those pounds can be avoided through mindful eating in moderation and a few simple strategies.

In preparation for a big holiday party or feast, do not skip meals throughout the day as this may result in overeating. It is especially important to have breakfast as research shows that those who eat this important morning meal tend to consume fewer calories throughout the day. Include lots of fiber in your diet by eating fruits, vegetables and whole grains. High-fiber foods are high in volume and will satisfy hunger but are lower in calories.

Holiday meals tend to be large, buffet-style and include second and third helpings. While most wouldn’t consider eating an entire cake, a common mistake is eating large portions of foods that are perceived as healthy. It's important to include nutrient-rich foods in your diet, but also remember that these foods have calories as well and should be eaten in moderation. Using this approach at the holiday dinner table will allow you to maintain a healthful eating plan — one that can also include dessert.

There are many strategies to help you avoid overeating. Using a smaller plate, for instance, allows you to put less food on your plate and encourages proper portion sizes. Also, start by filling your plate with vegetables and salad before going to the entrees and desserts. Research shows eating a salad before your meal can help you eat fewer calories overall. Eat slowly and savor every bite, and before you go back for seconds wait ten minutes to see if you really are still hungry.

Finally, after dinner, consider getting some physical activity. This is a great time to go for a walk and catch up with family members, or you can play catch or a game of basketball with the kids.

http://www.eatright.org/Public/content.aspx?id=6442460011

Gravy Makeover

As thanksgiving is upon us this week it often means indulging in some of your favorite meals.  Traditional gravy tends to contain the highest fat content of all the Thanksgiving meals.  Here is a twist on the traditional gravy that is sure to be a crown pleaser!

• Remove fat from meat and poultry juices with a spoon or a fat-separating pitcher.
• Fat may also be removed by placing pan drippings in the refrigerator, which will cause the fat to slightly harden and it may then be easily removed with a spoon

Every tablespoon of fat you remove from gravy or pan juice subtracts about 120 calories and 13 grams of fat.

http://www.eatright.org/Public/content.aspx?id=6442459555

Now that fall is upon us, take advantage of the foods that fall has to offer.  There are many different kinds of winter squash including; butternut, acorn, and spaghetti.  Squash is relatively easy to cook and can be sautéed, grilled, roasted, microwave, baked, broiled, and steamed.  Depending on the variety, squash can range form 50 – 100 calories per half cup.  A 4 ounce serving provides 20% of your recommended daily value of magnesium, potassium, and vitamins A, C and E (vitamin E is found in the seeds).   Squash is also a good source (10% or more of your RDV) of calcium and is high in nutrients and flavor, squash is also remarkably high in antioxidants and beta-carotene.   

Fall also brings us pumpkin that can be in more ways than just pumpkin pie.  Add pumpkin to your chili dish or with your oatmeal.  One cup of pumpkin is only 49 calories and contains calcium, folate, iron, magnesium, vitamins A, C, and E, and potassium.  Pumpkin is also a great source of fiber.  In addition pumpkin seeds offer many nutritional values, try roasting them with a touch of sea salt for a tasty snack!

        Vegetarian diets encompasses a broad category of what “vegetarian” means.  Recent research has shown that adhering to a vegetarian diet can lower the rates of coronary heart disease, largely explained by low LDL cholesterol, probable lower rates of hypertension and diabetes mellitus, and lower prevalence of obesity. In addition, cancer rates tend to be lower in vegetarians than others living in the same communities.  A recent study sought out to explain why different vegetarians may not all experience the same health benefits.

        While more detailed research needs to be conducted, it is clear that vegetarians experience less chronic heart diseases than others do.  Two studies conducted (one in Britain and one in California) show a reduction in total cancer incidence among vegetarians.  However, in Britain there was little difference amongst the vegetarians and health conscious non-vegetarians.  The clear stand-out where that differences were stark is the relation between colon cancer and red meat consumption.  Using more refined categories instead of vegetarian and non-vegetarian are needed because diets can differ greatly when no meat is eaten.

Bottom line: Research has been able to prove the benefits of a vegetarian diet, but what do they consider to be “vegetarian”?  Differentiating the diets into the following categories could be helpful; vegan, lacto-ovo, pesco-vege, semi-vege, and non-vege.  Vegans (total vegetarians) consume no red meat, fish, poultry, dairy, or eggs.  Lactoovovegetarians (lacto-ovo) eat milk and/or eggs, but no red meat, fish, or poultry.  Pescovegetarians (pesco-vege) eat fish, milk, and eggs but no red meat and poultry; semivegetarians (semi-vege) eat red meat, poultry, and fish less than once a week; and nonvegetarians (non-vege) eat red meat, poultry, fish, milk, and eggs more than once a week.

Am J Clin Nutr. 2009 May; 89(5): 1607S–1612S.

A recent article written by Nancy Clark on the USAT website describes the 6 Strategies to Eat Better.  This is a great article that brings up six simple points for healthier eating.

How many strategies are you currently doing?  Is there room to change your diet?

http://www.usatriathlon.org/resources/multisport-zone/fuel-station/6-strategies-to-eat-better

A recent study set out to look over all the information about caffeine supplementation and the effects on sports performance.  How exactly does caffeine work in the body?  Caffeine is quickly absorbed through the gastrointestinal tract (GI tract), it then moves through the membranes of the cell and is circulated to the tissues. Lastly, it is then metabolized by the liver.  Caffeine can be detected within the bloodstream within 15-45 minutes of consumption.   

Caffeine has been shown to enhance several different modes of exercise performance including endurance, high-intensity team sport activity, and strength-power performance.  Caffeine supplementation effects both the central and peripheral systems within the body and is thought to act primarily on the central nervous system.  While research shows that caffeine supplemental can improve sports performance, it is depended on such factors as; the condition of the athlete, exercise (i.e. mode, intensity, duration) and dose of caffeine.

Research has found that caffeine consumed in low dosages (3-6 mg/kg) and is more effective when consumed in anhydrous state (water has been removed) versus coffee.  It has been shown to be effective for people participating in endurance exercise, time-trials, and high-intensity team sports (such as soccer and rugby).  Addition research is needed to see if caffeine helps improve performance when related to strength-power performance.  If a person is sleep deprived caffeine has been shown to enhance concentration and alertness during high-intensity exercises.  Keep in mind that caffeine remains in the bloodstream 3-6 hours after consumption.  Therefore if you consuming caffeine pre or post workout, make sure it is timed in conjunction with when you normally go to sleep as to not interrupt your sleep patterns.

Bottom Line:  For high-intensity athletes research has shown that caffeine can help positively aid in performance.  Keep in mind the studies done have used a caffeine supplementation, not coffee.  Remember liquid forms of caffeine are not a replacement for liquid intake during high-intensity activities and water or sports drinks is needed to be  keep hydrated.

J Int Soc Sports Nutr. 2010; 7: 5. Published online 2010 January 27. doi: 10.1186/1550-2783-7-5.