The Mount Sinai Physiolab

Last year, the Journal of the American College of Cardiology published a State-of-the-Art Review addressing the research behind saturated fats. These fats are frequently stigmatized  due to research findings of associations between high saturated fat intake and risk of cardiovascular disease (CVD). However, association does not mean causation! This review took a deeper dive into the literature to look at specific foods in the diet which contain saturated fats. Most highly processed foods and some unprocessed foods do contain saturated fat, but, when looking at association with health, it is important to examine an individual’s entire dietary pattern from whole foods rather than a single nutrient. . When this is done, the research findings and associations present differently.

The takeaway? Saturated fats from unprocessed, whole food sources may not be as detrimental to health as once or currently thought to be, based on current restrictive recommendations. Healthcare professionals are called to make recommendations based on dietary patterns that recognize and appreciate cultural differences, and individuals are encouraged not to remove culturally celebrated foods that provide many other beneficial nutrients.

Swipe through to read more, or follow the below citation to read the article yourself!

Astrup, A., Magkos, F., Bier, D. M., Brenna, J. T., de Oliveira Otto, M. C., Hill, J. O., King, J. C., Mente, A., Ordovas, J. M., Volek, J. S., Yusuf, S., & Krauss, R. M. (2020). Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations. Journal of the American College of Cardiology, 76(7), 844–857.

https://doi.org/10.1016/j.jacc.2020.05.077

Omega-3s have gained a lot of recent attention as we learn more about their health benefits - and their inadequate presence in the Western diet. With this specific fatty acid, a little bit goes a long way -- even just 2 servings of fatty fish per week will help you meet the recommended amounts. Not a fish fan? Other sources include chia and flax seeds, certain plant oils like flaxseed, soybean, and canola, and nuts like walnuts.

What are they? Omega-3s are a type of polyunsaturated fat, meaning they have bends in their structure and are more loosely packed. Our bodies cannot make these kinds of fats on their own - which is why we have to make sure to include omega-3s in our diet, and why they are called an essential fatty acid.

Why are they important?
➡️ Omega-3s (vs. Omega-6s, which is another essential fatty acid) are less inflammatory, helping to ensure that inflammation remains balanced in the body.
➡️ They are used in the formation of signaling molecules for the cardiovascular, endocrine, pulmonary, and immune systems.
➡️ They are necessary in the creation of cell membranes and cell fluidity, especially in the brain and eyes, meaning they help keep these organs functioning at their best.

This week, try and see if you can find an easy way to add a new source of omega-3s into your diet.

All three macronutrients - carbohydrates, protein, and fat - play key roles in our diet, providing essential services to keep our bodies functioning at their highest level.  Each person is unique, but research has shown that consuming 25-35% of your calories from healthy fat sources is optimal for health.

What are some healthy fat sources? They can come from both unsaturated and saturated fat sources. Unsaturated fats are typically liquid at room temperature and consist of plant oils like olive and canola oil, but are also found in nuts, seeds, avocados, and fatty fish like salmon. Saturated fats are typically solid at room temperature with the exception of whole-fat dairy products, and include butter, unprocessed red meats, and even dark chocolate.

Why do you need it?
➡️ Energy! For healthy individuals, stored fat is the primary energy source at rest and during light activity, and is a back-up energy source when stored carbohydrates run low.
➡️ It helps with absorption of the fat-soluble vitamins A, D, E, and K.
➡️ Cell growth and turnover relies on fat.
➡️ Internal organs like the heart and kidneys are protected by a layer of essential fat.
➡️ It helps keep you full and satisfied after meals and snacks, as well as adding incredible flavor.
➡️ Hormone regulation would also not be possible without fat, as hormones are made up of fat and protein sources.

Next time you prepare a meal or snack, be sure to include a healthy source of fat and remember all that it does for your body!

Traveling is a wonderful way to experience new cultures, see new sights, meet new people, or visit friends and family. But sometimes leaving our well-established routines can add an extra layer of stress. One of the most important elements to a healthy routine is flexibility - and we’ve got some tips for how to bring your healthy habits on the road with you.

1️⃣ Stay hydrated! It’s easy to forget to drink water when traveling. The easy fix? Bring a water bottle! Fill it up at gas stations [don’t forget that the water and seltzer options available for free on soda machines!], at the  airport, or even just for water on the plane, and keep sipping. Add electrolyte packets for an added bonus, especially if traveling to a more humid climate this summer.
2️⃣ Pack snacks! Not just any snacks, but ones that will give you the energy boost you need while keeping you full and satisfied. Key things to look out for? Protein, fiber, healthy fats and of course, pack-ability! Try hearty fruits like apples and oranges, nuts, trail mix, or your favorite granola bar.
3️⃣ Keep your body moving! This doesn’t have to be all the time, but incorporating joyful movement and stretching when you get to your destination after a long day of travel can help keep your blood flowing and prime your body to take on the adventure which awaits.
4️⃣ Relax and have fun! Try not to stress over the small stuff - enjoy the local foods, restaurants, and people. It’s okay if your routine is different than usual for a while, and know it will be waiting for you when your traveling fun comes to an end.

We hope these tips will help during your next adventure - happy traveling!

A reminder: exercise isn’t the only way that your body uses energy! Non-exercise activity thermogenesis (NEAT) refers to the calories we burn during  all of the activities we do throughout the day other than sleeping, eating, or engaging in specific exercise.

Some of these activities are mindless, like fidgeting, walking through the store, or completing household chores. However, taking it up a notch and peppering in more movement throughout your day offers even more benefits:

🚗 Choosing to park in a further spot away from the office or store can get you some extra steps as well as some more fresh air.
👟Taking the stairs instead of the elevators can help get your blood pumping and add some energy to your day (or even save you time!)
🚶‍♀️A quick walk break every hour is a great way to reset and refresh your body and mind if you find yourself sitting at your desk all day.
🏡 Picking up a new hobby like cooking, baking, hard work, or gardening will not only add some movement to your day, but bring joy as a creative outlet or connection with nature.

Our bodies were made to move! Try one or more of these tips and start to notice the impact it has on your day.

One of the many joys of summer is the bounty of in-season produce: local farmer’s markets are exploding with fresh, delicious options, reminding us of the beauty of fresh food. This sunny - and hot! - season offers any number of refreshing fruits and vegetables to help you cool off - from juicy cherries and berries, to sweet corn and crisp bell peppers. Take advantage of the season by incorporating the bright colors and flavors into your meals and snacks - not only does it taste great, but it boosts the nutritional content of your meals [not to mention how appetizing it looks].

What are some of the benefits of purchasing in-season produce?
1️⃣ Support local farmers - Knowing where our food comes from increases our appreciation for the individuals that are behind the scenes of our food supply.
2️⃣ It’s environmentally friendly - Buying local, in-season produce reduces the carbon footprint of your food.
3️⃣ The taste speaks for itself - juicy, crunchy, sweet, refreshing… the list goes on.
4️⃣ Typically cheaper than out-of-season produce - ever wonder why strawberries are so much more expensive in the winter? It takes a lot more work to grow, process, and ship strawberries when they aren’t in season.
5️⃣ May pack in a higher nutritional value - shorter time from farm to table usually means produce is picked closer to ripeness and has less time for nutrient-loss.

Look up the nearest farmers’ market near you to stock up on your next batch of fresh produce, or focus on these products on your next trip to your local grocery store!

Blending up a smoothie is an excellent (and delicious) way to fuel up, hydrate, refresh, and pack in nutrients! And that’s not even the best part. They are completely customizable and can be tailored to your wants and needs! But how do you go about maximizing your blend to be tasty and satisfying? We’ve got some tips for you:

➡️ Start with your favorite fruits (extra tip: frozen works best if you’re in the mood for a colder, thicker smoothie)
➡️ Add a source of protein like yogurt or protein powder to keep you feeling full or to refuel after a workout
➡️ Throw in some fat like avocado, nut butter, or chia/flax seeds for creaminess (look for sources that are high in omega-3 fats!)
➡️ Sneak in a veggie like a handful of spinach or frozen cauliflower (for an extra splash of micronutrients!)
➡️ Be sure to add some form of liquid, like your favorite milk, to blend everything together smoothly
➡️ You can even add a topping like granola, fresh fruit, or extra nut butter for a satisfying crunch or texture addition

Incorporating these ingredients ensures a great balance of carbohydrates, protein, fat, hydration, color, and flavor - the perfect combination!

Energy deficiency in exercising women has been linked with negative long-term health outcomes, including impairments in growth, bone mineral density, and reproductive function (such as the loss of menstruation, known as amenorrhea). Diagnosing energy deficiency, especially early on, can be difficult, but rising awareness of its prevalence in athletes has heightened the need for an accessible and accurate screening tool.

Chronic energy deficiency either due to increased activity or low foodintake (or both) can lead to a decreased resting metabolicrate (RMR) as fuels are redirected  for other necessary functions. Strock et al. set out to determine a more standardized method of screening for energy deficiency by using a ratio of measured RMR [using indirect calorimetry] vs. predicted RMR [calculated by standardized equations].  These ratios were then  compared against clinical symptoms of energy deficiency, to see if specific thresholds were associated with known signs of energy depletion.

Swipe through the slides to see the specific methods, results, and takeaways from this study!

Water is integral to our survival and function: not only does water make up 60% of the average adult’s body weight, but even mild dehydration (just 1-3%!) impacts brain function, from your moods to your concentration. As the days get longer and hotter, proper hydration is crucial for keeping up with all of your summer fun.

Start with estimating your individual baseline fluid intake by taking your current body weight in pounds, and halving this number. That will give you the minimum amount of fluid ounces that you should aim to drink each day. Keep in mind - this is only a *minimum* number, and will vary based on a wide range of factors.

One of those factors is physical activity. In the heat, our bodies strive to maintain our core body temp by sweating, which is necessary to cool us down. However, increased sweating leads to big losses in water and electrolytes, both of which are integral for maintaining normal bodily function.

Keep these tips in mind when exercising in the heat:
➡️ For every 30 minutes of physical activity, be sure to add 12 oz of fluids.
➡️ Think about your electrolytes! You also lose sodium, potassium and chloride in sweat - all of which help with fluid balance (among other things) and need to be restored. They can come from sports drinks, adding ½ tsp of sea salt to your water, and of course, from food too! Try having a post-workout banana + salted peanut butter along with your water for added potassium and sodium.
➡️ For exercise bouts that last longer than 60 minutes, you need more than just fluid and electrolytes: carbohydrates and protein are also key. Look towards drinks or snacks that feature a 4:1 ratio of carbs to protein - chocolate milk, yogurt with fruit, or smoothies with a good source of protein are just a few ideas.

Fluid needs can range day to day, so be alert for the early signs of dehydration, like headache, fatigue, dizziness or cramping → being thirsty generally means that you are already a little dehydrated. Some signs that you are on the right track? Urinating every 2-4 hours, and urine that is a pale yellow color. We hope these tips help you enjoy every moment of that summer sunshine!☀️

Our earlier post summarized a review article on the idea of fat overshoot resulting from chronic weight cycling. If indeed “fat overshoot” is an unintended side effect of attempting to restore fat-free mass, it may be worthwhile to preserve as much fat-free mass as possible during periods of intentional weight loss. Optimizing the amount and timing of your protein intake throughout the day and including regular resistance training in your workout schedule can help.

High protein foods include meats, fish, eggs, Greek yogurt, milk, nuts, beans,nut butters, and legumes. Aim to eat a high protein meal or snack at evenly spaced intervals throughout the day. To make it simple, make sure you are having some protein at every meal!

Resistance training can include calisthenics, resistance bands, free weights, and/or machines. A guideline for adequate resistance training is to train three to five times a week for about 45 minutes to 60 minutes at a time, making sure to emphasize large muscle groups like the legs, chest, and back. An appropriate sets-and-reps scheme would be three to four sets of eight to 15 reps with about a minute of rest between sets for each exercise. Make sure you have a post-workout meal with some protein in it within a few hours after exercising to help repair your hard-working muscles!

Weight cycling is what happens when a person intentionally loses weight for a specific event or purpose, then regains the weight, and repeats the process as needed for their sport. Recent research, like this review by Miles-Chan and Isacco, has highlighted the relationship between weight cycling and future risk for obesity and other chronic diseases. This review suggests that chronic weight cycling can lead to the accumulation of excess fat mass over time due to the idea of “fat overshoot.”

Fat overshoot is when, in an attempt to regain the fat-free mass (muscle) that was inevitably lost during weight loss, the human body is compelled to eat more than usual. This drives the consumption of excess calories which are stored as fat mass. As more and more weight cycles are completed, the excess fat mass stored at the end of each competitive season accumulates and makes it harder to achieve the desired weight loss next season. This is precisely what can happen with chronic dieters and weight-class athletes, such as those in combat sports, and this lends itself to a cycle of extreme weight fluctuations and the resultant accumulation of fat mass over time.

It is important to note that not all studies find instances of fat overshoot, and even those that do, don’t find it to the same degree. For example, fat overshoot has not been observed in all athletes. One study found that restrictive eating habits and high levels of physical activity in athletes could prevent fat overshoot (Marquet et al.). In the studies that did find fat overshoot, one found a large fat gain of 10 pounds (Friedl et al.), while a separate study of identical twins found a smaller weight regain of 2.5 pounds (Pietiläinen et al). Further research is needed.

Overall, it appears weight cycling may increase risk for chronic disease due to the fat overshoot phenomenon. Any individual or athlete that feels weight cycling is necessary for their sport should work closely with their coaches, strength and conditioning team, and nutrition experts to ensure fat-free mass is preserved during the weight loss period.

Salt is found in nearly every kitchen and on top of every dining table. Beyond flavor enhancement and preservative qualities, the sodium within salt is necessary for muscle contraction, nerve conduction, and fluid balance. While these factors are important to keep our bodies functioning at their best,  too much sodium can have detrimental health effects. The average sodium intake in America is 3600 mg/day, compared to the recommended limit of 2300 mg - equivalent to about 1 teaspoon of table salt.

What happens when we have too much? First, sodium attracts water, leading to increased blood volume. This causes high blood pressure which, when left unmanaged, leads to vascular damage and the formation of blood clots, and ultimately contributes to heart disease.

Where is sodium found? With the increase in packaged and prepared foods, sodium quantities have skyrocketed. The most common sources of sodium in the typical Western diet include sliced bread, deli meats, pizza, dressings/sauces and canned beans and soups. Sodium is also hiding in fast food and restaurant meals.

What can you do?

When cooking, try replacing some salt with fun spices such as garlic powder or paprika, or even adding an element of citrus with a squeeze of lemon or orange . Or, hold back during cooking and taste your food as is first, to determine if it really does need that extra little dash.

In pre-packaged meals like canned soups, beans, and frozen meals - compare food labels and look for “low-sodium” options when possible!

If you frequently eat out, try starting small and cooking at home one night instead where you can control your salt intake. You can also make simple, low sodium swaps when ordering like adding veggies (asking for no or light salt added) as a side!

Recent data shows that Americans consume about 60% of energy intake from ultra-processed foods, primarily from refined grains such as breads and cereals, processed meats, and sweetened beverages to name a few. The intake of these foods is associated with negative health outcomes such as chronic disease onset and risk of mortality from cardiovascular diseases. As consumption of UPFs continues to rise globally, Bonaccio et al. set out to determine if increased intake was associated with specific mortality causes, and if there was a specific nutritional factor present as a major contributor to these associations.

In a study of 22,475 Italian men and women, the average intake of UPFs was 10%, much less than the United States average. However, even the upper quartile of UPF consumption at above 14.6% was found to be associated with risk of mortality (death) in this population. The underlying culprit seemed to be related to increased sugar intake. More research is needed on the effects of UPFs on our health as well as its underlying causes, so that we can determine the risks and navigate UPF policy moving forward. Swipe to find out more!
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Marialaura Bonaccio et al., on behalf of the Moli-sani Study Investigators, Ultra-processed food consumption is associated with increased risk of all-cause and cardiovascular mortality in the Moli-sani Study, The American Journal of Clinical Nutrition, Volume 113, Issue 2, February 2021, Pages 446–455.

Ultra-processed foods (UPFs) have a bad reputation when it comes to the world of nutrition and health. But, are they all so bad? And why? First, let’s define what they are - put simply, UPFs are food items that have been chemically synthesized with any amount of additive ingredients. The purpose of these additive ingredients is to improve the taste, texture, and/or shelf-life. Almost all of our foods undergo some level of processing - this technology is necessary to feed our large population with decreased costs and increased convenience (think about your canned foods, jams, breads, sauces, etc).

So how can you successfully navigate these UPFs that have become so rampant in our society?

⚠️ Investigate the added ingredients. A lot of negative health outcomes associated with UPFs may be due to increased amounts of sugar, sodium, colorings, chemicals, or additive ingredients present in UPFs. These added ingredients can be hidden in huge amounts in UPFs - and a quick look at the label can help you spot them!

✅ Look at nutrient density! Nutrient density is the ratio of beneficial ingredients to the total energy content in a food source. Whether you are pursuing through the grocery store or ordering food, there are nutrients available in differing amounts based on the food choice. The best thing to do in the store is to take a quick peek at the first couple of ingredients on the food label - the ingredients appear in order of highest to lowest quantities. Do you recognize these ingredients? Most of the ones you don’t recognize are most likely added for preservation or flavor enhancement, but if you don’t recognize any ingredients (especially the first ones) as whole food sources, it may be a sign of low nutrient density.

Like everything else in nutrition - the key is balance! These foods can absolutely fit into an all-foods fit mindset, but being more mindful about where your food comes from and what it consists of can help you make more informed choices that can directly impact your health.

One of the theories underlying Sprint Interval Training is that it produces the longest-lasting and highest rate of excess post-exercise oxygen consumption (EPOC). This suggests that the high intensity workout increases the rate and length of EPOC, increasing your metabolic rate long after the workout is complete. In 2016, Tucker et al. at Arizona State University set out to test this theory - if EPOC was indeed higher after the highest intensities of training, and if this contributed to greater energy expenditure and fat oxidation overall.

Three different exercise intensities were undertaken by each participant, each serving as their own control, to compare these outcomes of EPOC and energy expenditure. As expected, EPOC was indeed higher for the exercise of highest intensity (sprint intervals). Even though there was an increased rate of oxygen consumption after exercise in the SIE group, the shorter total exercise duration meant fewer calories were burned overall, compared to high-intensity and steady-state exercise. This study has important implications for fitness professionals or anyone looking to maximize their workouts for specific goals - swipe for more details on the methodology, results, and applications!

Tucker, W. J., Angadi, S. S., & Gaesser, G.A. (2016). Excess postexercise oxygen consumption after high-intensity and sprint interval exercise, and continuous steady-state exercise. Journal of Strength and Conditioning Research, 30(11), 3090-3097. doi: 10.1519/jsc.0000000000001399

Picture this: you’ve put in the work for a killer resistance training session, but are rushed for time and can’t stop to prep a protein shake to refuel immediately afterwards. Was all that work for nothing??

No! An overwhelming amount of evidence suggests that eating protein within 4-6 hours after your workout will still allow you to reap the benefits of muscle protein synthesis [MPS].

Why can MPS still occur without an immediate protein source? When your muscles are strained under a progressive load, like that in a resistance training session, it triggers a signaling cascade to initiate MPS. However, this process takes time, and actual changes to the muscle fiber don’t occur until ~4-6 hours after the stimulus. It doesn’t hurt to fuel up prior to that, but there is a pretty wide window to provide your body with the amino acids it needs once MPS starts.

What can you do to maximize MPS? Last week we talked about the necessity of ensuring you include all of the essential amino acids in your diet. Three of those essential amino acids are known as the BCAAs: leucine, isoleucine, and valine. These are used primarily by the muscle, and must be available for MPS to occur. Try prioritizing whole food sources that feature BCAAs, like lean meats, fish, milk, eggs or quinoa!

Like everything in nutrition, protein — from how much you consume to the sources you choose — will be individualized to your own needs, goals, and preferences. We hope this tip takes the stress away from the pressures of post-workout fueling!

Middle-aged adults are especially susceptible to loss of muscle mass and strength, leading to decreased quality of life and increased risk of injury and/or disease. Both resistance training and adequate protein intake have demonstrable preventative effects - but the amount of protein needed to reinforce gains made during resistance training has been hotly debated. McKenna et al. set out to study the effect of differing levels of animal protein intake on resistance training applications in a randomized control trial.

With high adherence in the dietary intervention as well as to the resistance training program, both groups exceeded the RDA of 0.8 g/kg body weight per day of protein intake, and both adapted similarly in strength gains. After the ten-week exercise and diet protocol, both groups displayed positive improvements in beneficial gut microbiota. Interestingly, the high protein group first displayed negative adaptations in gut microbiota composition, but when the exercise was introduced, those changes reversed. Thus, the importance of resistance training stimulus for muscle protein synthesis along with moderate amounts of high-quality protein intake is confirmed, while high levels of protein intake in this population may be unnecessary.
McKenna, C. F. et al. (2021). Higher protein intake during resistance training does not potentiate strength, but modulates gut microbiota, in middle-aged adults: A randomized control trial. American Journal of Physiology-Endocrinology and Metabolism. doi: 10.1152/ajpendo.00574.2020

Not all proteins are created equal. Your nutrition facts label indicated the quantity of protein present in food, but not the quality.

What do we mean by quality? Of the 20 amino acids, your body can only make 11 of them — meaning you need to get the other 9 “essential” amino acids from food sources. These amino acids are referred to as “essential” because they are just that: our bodies cannot make them, but they are still needed for normal health and growth. Digestibility is also important, to make sure that once you’ve eaten it, your body is also able to use it. Proteins which contain all 9 essential amino acids and are digested quickly are considered “high quality”.

➡️ What are examples of high quality proteins? Eggs rank as one of the highest, followed by animal proteins such as meat, fish, and poultry due to their complete amino acid profile and high digestibility for utilization. Whey protein is one of the faster digested proteins, making it popular as a post-workout supplement choice (as with all supplements, be mindful when ‘supplementing’ an adequate and varied diet.

➡️ What about plant-based proteins? Plant-based proteins are still excellent protein sources, however each food item by itself is does not provide all of the essential amino acids. Plant-based proteins also tend to be digested slower, and may not be as bioavailable. The solution? Make sure that you are varying your sources of protein (complementary proteins - like that found in rice and beans - provide all of the essential amino acids in one meal) and keep a high intake, to ensure that you are eating and absorbing enough to essential amino acids to meet your needs.

Just like proteins are unique, so are the individuals who consume them! We all have different goals, lifestyles, and preferences when it comes to choosing and incorporating protein - we hope this too helps you understand the differences so you can pack a punch in achieving your own goals.