How Body Fat Affects Your Health and Biochemistry

Visible fat people fear, yet, this fat might not be the only villain with health and human performance.  There is a more dangerous factor than just body fat percentage, the distribution of fat, linked to numerous health risks. In this blog, we will explore the importance of body fat distribution, and, how it affects our health. We will evaluate the research on waist circumference (WC) – not weight – and how it affects biomarkers such as fasting glucose and high-sensitivity C-reactive protein.

The Skinny on the Distribution of Body Fat

Body fat includes essential fat and storage fat. Essential fat (found in organs such as the heart, liver, kidneys, intestines and muscle tissue) is important because it is required to maintain your body’s functioning, such as temperature regulation and energy production. Storage fat consists of subcutaneous (just below the skin) fat and visceral (abdominal) fat.

Subcutaneous fat is essential to life as it provides insulation, cushioning and long-term energy storage. Yet, too much of it is a sign of being overweight or obese. Visceral fat (associated with upper body fat) is dangerous fat linked to increased metabolic complications.1,2

Visceral fat provides short-term energy storage and surrounds the stomach, intestines and liver. This deep fat within the belly releases hormones that increase inflammation in the body, whereas subcutaneous fat does not. These proinflammatory hormones are referred to as adipocytokines (small proteins generated by fat tissue and used in cell signaling to affect behavior of other cells).

Adipocytokines include: adiponectin (a protein that regulates blood glucose and fatty acid breakdown), resistin (a signaling molecule that resists insulin action) and leptin (a hormone synthesized by adipose cells that inhibits hunger, increases fat oxidation, decreases glucose and reduces body weight and fat).

These cytokines may yield insulin resistance (leading to type 2 diabetes) and obesity.3

It is suggested that low levels of adiponectin are associated with obesity and could increaseinsulin resistance and atherogenesis. Resisten may also interfere with insulin signaling and increase the risk for atherosclerosis. Leptin levels rise with increasing obesity, and high levels of leptin are associated with insulin resistance.

The close proximity of visceral fat to the liver also makes it easier for the liver to turn the fat intocholesterol, specifically, LDL cholesterol. Next, it can enter the blood and build up along arterial walls, which leads to atherosclerosis.

Visceral fat results from an imbalance between caloric intake and energy expenditure. It’s also not just a problem in those who are obese, but also healthy individuals. This fat creates a challenging environment for the body to properly use insulin.

Peripheral adipose tissue (subcutaneous fat in the upper and lower parts of the body) is negatively associated with atherogenic metabolic risk factors.4

The National Institutes of Health considers waist circumference (WC), which measures abdominal obesity, as a clinically acceptable measure of abdominal fat. Below are the WCs for which health risks increase due to visceral fat:

• Women: greater than 35 inches
• Men: greater than 40 inches

Summary: Visceral fat surrounds important organs, which hinders their proper functioning. A high amount of visceral fat is associated with an increase in adipocytokine-release and inflammation. The health consequences of increased visceral fat include insulin resistance (leading to type 2 diabetes), obesity and atherosclerosis. WC is a better indicator of health risks than weight.

A Smaller Waist Circumference For Improving Biomarkers

How does a smaller WC, not total body fat, affect our biomarkers? Waist circumference is an effective indictor of visceral fat and a powerful tool to evaluate your inner health. The research we discuss below focuses on WC, not weight, as a predictor for biomarkers of health. Let’s take a look at the effect on fasting glucose, high-sensitivity C-reactive protein, testosterone and sex hormone binding globulin.  

Fasting Glucose

Glucose homeostasis relies on the balance of insulin and glucagon (a hormone that increases blood glucose levels when glucose levels are low) to maintain blood glucose. Fasting glucose measures blood glucose after not eating for at least 8 hours. The test is usually performed to detect diabetes. Yet, it serves as a good measure of how well you control your blood sugar and whether you have impaired glucose tolerance.

WC is a good predictor of fasting glucose levels. A study looked at the WC of 182 non-diabetic, non-obese, middle-aged women as a measurement of risk for diabetes and cardiovascular disease. The study measured WC rather than BMI because BMI does not consider differences in gender, muscle mass or fat distribution. The study found a steady increase in fasting blood glucose levels as WC increased. WC correlated with glucose, and it remained significant even after the results were adjusted for exercise.

A study using 27,549 non-diabetic Koreans measured WC to evaluate its association with impaired fasting glucose (IFG) in men and women. IFG was classified as fasting blood glucose of 100-125 mg/dL without diabetes. Normal fasting glucose levels should be less than 100 mg/dL. In the highest WC groups, the study found that IFG was higher in men than in women. Other studies have also supported that WC is an important predictor of IFG.5,6

Another study used a weight loss intervention in obese postmenopausal women to determine the effects on body composition and the metabolic profile, specifically insulin and glucose levels. The lean body mass index group demonstrated the greatest improvements in fasting insulin levels and glucose disposal rate (the rate of glucose uptake from the blood by tissue like skeletal muscle). Even obese individuals can improve their fasting insulin and glucose disposal rate following weight loss, especially if there is an increase in lean body mass.

With respect to blood sugar and muscle mass, a study using a cross-sectional national survey found that hyperglycemia (high blood sugar) is associated with lower lean mass (less muscle) in older adults without a history of diabetes.

Insulin sensitivity (how well your cells respond to taking up glucose) is an important concept when looking at fasting glucose. Distribution of body fat, especially visceral and liver fat, is critical to the development of insulin resistance.3 Higher visceral adiposity in men is associated with higher postprandial (after eating) insulin levels.7 Yet, in women, who typically have more peripheral fat distribution, have improved insulin sensitivity when compared to central fat distribution.8 Ultimately, the gender differences in body composition are more favorable to women because they have a more insulin-sensitive environment.3

When you improve your insulin sensitivity, your cells uptake glucose more efficiently. This subsequently lowers fasting glucose levels. Whereas low insulin sensitivity is related to raised fasting glucose.

High-sensitivity C-reactive protein

High-sensitivity C-reactive protein (hs-CRP) detects very low levels of C-reactive protein (CRP), much lower than the standard CRP test. Hence, hs-CRP is used to measure very low levels of inflammation in the body and to predict the risk for future heart disease. This inflammatory marker plays an important role in obesity because hs-CRP is associated with different measures of obesity.

Abdominal obesity and hs-CRP are tightly associated.9 One study looked at sarcopenic (low muscle mass) obesity on various inflammatory markers, including hs-CRP. The study used 448 men and 396 women aged 65 years and older. They found that obesity and sarcopenic obesity are associated with increased levels of hs-CRP in men. For healthy middle-aged women, anotherstudy found that adiposity in women is also strongly associated with hs-CRP.

One study evaluated hs-CRP based on body fat mass, WC and visceral adipose tissue. The study looked at 159 men, aged 22 to 63 years old, and found a positive correlation between blood hs-CRP levels and body fat mass, waist circumference and visceral adipose tissue. The researchers concluded that obesity and abdominal adipose tissue are critical associates with elevated hs-CRP.

Ultimately, a higher WC is associated with greater inflammation, as suggested by elevated hs-CRP. Obesity, especially resulting from visceral fat, is an inflammatory disorder. Therefore, a leaner body composition may lead to a state of lower internal inflammation. This may not be completely evidenced through simply monitoring weight loss.

Summary of All of the Biomarkers and Waist Circumference 

WC is a good predictor of fasting glucose levels because fasting glucose increases as WC increases. Increasing insulin sensitivity can help lower fasting glucose levels. An elevated level of hs-CRP is associated with an increase in WC. Reducing visceral fat may be a natural way to increase testosterone levels. A lower WC resulting from a leaner body composition, and not necessarily weight, exerts improvements in fasting glucose, hs-CRP and testosterone.

References

1. Björntorp, P. Metabolic implications of body fat distribution. Diabetes Care. 1991;14:1132–1143.

2. Kissebah, A. H., Krakower, G.R. Regional adiposity and morbidity. Physiol Rev. 1994;74:761–811.

3. Giannopoulou I, Fernhall B, Carhart R, Weinstock RS, Baynard T, Figueroa A, et al. Effects of diet and/or exercise on the adipocytokine and inflammatory cytokine levels of postmenopausal women with type 2 diabetes. Metabolism. 2005;54(7):866–75.

4. Hamdy, O., Porramatikul, S., Al-Ozairi, E. Metabolic obesity: the paradox between visceral and subcutaneous fat. Curr Diabetes Rev. 2006;4:367-373.

5. Qian, Y., Lin, Y., Zhang, T., Bai, J., Chen, F., Zhang, Y., et al. The characteristics of impaired fasting glucose associated with obesity and dyslipidaemia in a Chinese population. BMC Public Health2010; 10: 139. 20233452.

6. Baena-Díez, J.M., Elosua, R., Cano, J.F., Masiá, R., Sala, J., Marrugat, J., et al. Waist circumference and impaired fasting glucose screening in a Mediterranean population. Diabetes Res Clin Pract.2009; 86: e12-e14.

7. Couillard, C., Bergeron, N., Prud’homme, D., et al. Gender difference in postprandial lipemia: Importance of visceral adipose tissue accumulation. Arterioscler Thromb Vasc Biol 1999;19:2448–2455.

8. Snijder, M.B., Dekker, J.M., Visser, M., et al. Larger thigh and hip circumferences are associated with better glucose tolerance: The Hoorn study. Obes Res 2003;11:104–111.

9. Brooks, G.C., Blaha, M.J., Blumenthal, R.S. Relation of C-reactive protein to abdominal adiposity.Am J Cardiol. 2010;106(1):56–61.

10. Khaw, K.T., Barrett-Connor, E. Lower endogenous androgens predict central adiposity in men.Ann. Epidemiol. 2(5), 675–682 (1992)

11. Grossmann, M. Low testosterone in men with type 2 diabetes: significance and treatment. J. Clin. Endocrinol. Metab. 96(8), 2341–2353 (2011).

12. Bekaert, M., Van Nieuwenhov, Y., Calders, P., Cuvelier, C.A., Batens, A.H., Kaufman, J.M., Ouwens, D.M, Ruige J.B. Determinants of testosterone levels in human male obesity. Endocrine. 2015.

13. LeBlanc, E.S., Wang, P.Y., Lee, C.G., Barrett–Connor E, Cauley, J.A., et al. Higher testosterone levels are associated with less loss of lean body mass in older men. J Clin Endocrinol Metab. 2011;96:3855–63.

Complete article can be found at blog.insidetracker.com

How to Store Your Fruits & Veggies

If you're like me and trying to increase your intake of fresh fruits and vegetables, it can get frustrating when all that beautiful produce turns slimy and brown in your fridge.

Here's a helpful infographic, originally from BuzzFeed that just may turn your world around!

http://www.buzzfeed.com/christinebyrne/how-to-store-your-groceries?crlt.pid=camp.qY56EOPKYoAQ#.mtenbpzR8

Pycnogenol for Osteoarthritis Relief

By Cathy Wong, ND

Alternative Medicine Expert

For people with osteoarthritis (the most common arthritis form), a natural remedy known as Pycnogenol® may offer some relief of symptoms like pain and stiffness. A substance sourced from the bark of the French maritime pine tree, Pycnogenol® is thought to treat osteoarthritis in part by reducing inflammation.

Sold in dietary supplement form, Pycnogenol® is also touted as a natural treatment for conditions such as allergies, asthma, high cholesterol, and high blood pressure.

It's also said to possess anti-aging properties and to protect against heart disease.

Why Is It Sometimes Used for Osteoarthritis Relief?

Pycnogenol® contains procyanidins, a class of compounds with antioxidant effects. Preliminary research suggests that procyanidins may influence the body's inflammatory response. Since inflammation plays a key role in the development and progression of osteoarthritis, it's thought that Pycnogenol®'s anti-inflammatory action may aid in osteoarthritis management.

Research on Osteoarthritis

To date, only a small number of studies have evaluated Pycnogenol®'s effects in people with osteoarthritis.

These studies include a clinical trial published in Phytotherapy Research in 2008, for which 100 osteoarthritis patients took either Pycnogenol® or a placebo each day for three months. At the study's end, those treated with Pycnogenol® reported a greater improvement in pain symptoms, compared to those given the placebo. What's more, members of the Pycnogenol® group reduced their use of pain medication during the treatment period, while members of the placebo group increased their use of such medication.

In another study published in Phytotherapy Research in 2008, osteoarthritis patients assigned to three months of treatment with Pycnogenol® also experienced a greater improvement in symptoms and a larger decrease in pain medication use (in comparison to those given a placebo for the same time period). In addition, patients treated with Pycnogenol® were able to walk longer distances by the study's end.

Although these studies indicate that Pycnogenol® may be helpful in the treatment of osteoarthritis, it should be noted that a report published in the Cochrane Database of Systematic Reviews in 2012 determined that both studies were poorly designed. More research is needed to confirm their findings.

IsotonixOPC-3

Isotonix OPC-3 is the only liquid form of Pycnogenol® available.  It is gluten free, vegetarian and has no detectable GMOs.   OPC-3 comes as a powder which wen mixed with the appropriate amount of water becomes “isotonic” which means it is the same pressure as your bodily fluids and does not need to be digested.  So, when you drink your possibly Pycnogenol®, you will not have any breakdown of the effectiveness due to erosion by stomach acid.  When taken on an empty stomach Isotonix OPC-3 will pass through into your intestines where it is absorbed into you blood stream in less than 15 minutes.  It is the closest thing you can find to an IV infusion of Pycnogenol®.

Alternatives to Pycnogenol® for Osteoarthritis Relief

A number of other natural remedies may help ease the pain and stiffness associated with osteoarthritis. For instance, studies have shown that glucosamine, bromelain and turmeric may help with osteoarthritis control.

Some alternative therapies may also benefit people with osteoarthritis. These therapies include massage and acupuncture.  Additionally, taking up mind-body practices like yoga and tai chi may help reduce osteoarthritis pain and improve flexibility.

Because osteoarthritis is closely linked to chronic inflammation, it's possible that following an anti-inflammatory diet high in omega-3 fatty acids and in antioxidant-rich foods and may help manage osteoarthritis as well.

If you're thinking of using any type of alternative medicine (including Pycnogenol®) in the treatment of osteoarthritis, talk to your doctor for guidance in incorporating the remedy into your treatment plan.

_Sources

_{Belcaro G1, Cesarone MR, Errichi S, Zulli C, Errichi BM, Vinciguerra G, Ledda A, Di Renzo A, Stuard S, Dugall M, Pellegrini L, Errichi S, Gizzi G, Ippolito E, Ricci A, Cacchio M, Cipollone G, Ruffini I, Fano F, Hosoi M, Rohdewald P. "Treatment of osteoarthritis with Pycnogenol. The SVOS (San Valentino Osteo-arthrosis Study). Evaluation of signs, symptoms, physical performance and vascular aspects." Phytother Res. 2008 Apr;22(4):518-23.}

Original Article can be found at: http://altmedicine.about.com/od/arthritis/fl/Pycnogenol-for-Osteoarthritis-Relief.htm

Not just Tomato - Tomato Sauce

This tomato sauce sneaks a few of it's veggie friends to create a nutrient-rich and delicious sauce!

NOTE #1:  I doubled the recipe to make enough to keep for DETOX WEEK.  To make it SUPER healthy I omitted ALL SALT and it was still delicious!

Makes 2 servings

Serve half of the sauce with tonight’s dinner and save half for Sunday’s lunch (make sure to store the meatballs and tomato sauce separately).

Ingredients
1 tablespoon extra virgin olive oil
1 medium yellow onion, roughly chopped
1/4 teaspoon kosher salt
freshly ground pepper
1 medium carrot, peeled and roughly chopped
3 cloves garlic, chopped
2 tablespoon balsamic vinegar
1 15-oz can low-sodium diced tomatoes
6 basil leaves, rough chopped
kosher salt and freshly ground pepper

Procedure

Cockpot Method

NOTE #2:  I put everything in the crockpot/slowcooker at 9pm on LOW and woke up to a delicious smelling kitchen and fresh hot sauce!  I put oil and onions in first, then the rest of the fresh ingredients, drizzled the balsamic and topped with the tomatoes!

Stove Top Method

Heat olive oil in a medium (at least 3 quart) pot over medium heat. Add onion, kosher salt, and freshly ground pepper and cook, stirring occasionally, until softened, about 5 minutes. Add carrot and garlic and cook until carrot is soft, about 10 minutes. Increase the heat to high, then add the balsamic vinegar. Stir the vegetables around the pan and cook until most of the liquid has evaporated, about a minute. Add the diced tomatoes and basil and bring the mixture to a boil, then reduce to a simmer. Season with freshly ground pepper, cover, and simmer 45 minutes. Uncover the pot and continue to simmer, uncovered, for 10 minutes. Remove the sauce from the heat and let it cool for 10 minutes.

When the mixture has cooled slightly, transfer to a blender and puree for about 30 seconds, until there are no large chunks but the mixture isn’t totally smooth.

Alternatively, for chunkier sauce, blend with an immersion blender.

Tomato sauce will keep for up to 5 days, refrigerated in an airtight container.

Note #3:  The double recipe made enough to freeze half for later!

Click the link for more information on the TLS Weight Loss 7-Day Detox

Yummy, Healthy Lime Vinaigrette!

BIG BATCH LIME VINAIGRETTE
Makes 1/3 cup

Ingredientsjuice of 2 limes, strained (about 1/4 cup)
1/2 teaspoon kosher salt
1 teaspoon honey
1/4 cup olive oil

Procedure
In a small mixing bowl, combine lime juice, salt, and honey. Slowly drizzle in the olive oil while vigorously whisking the mixture with a small whisk. Whisk for an additional 30 seconds after all of the oil has been added.

Vinaigrette will keep up to 5 days, refrigerated in an airtight container.

If you are trying to detox from all sugar, try using stevia or monkfruit in the raw instead.

Top 6 Foods to Heal Leaky Gut

1. Collagen/Broth

2. Coconut Oil

Sauerkraut - Fermented vegetables

Kefir/Goat’s Milk

Blueberries

Yellow squash/pumpkin

What is Leaky Gut?

1. WebMD defines Leaky Gut as: Intestinal Permeability. A possible cause of leaky gut is increased intestinal permeability or intestinal hyperpermeability. That could happen when tight junctions in the gut, which control what passes through the lining of the small intestine, don't work properly. That could let substances leak into the bloodstream.
2. Leaky gut Syndrome has been linked to many health challenges such as:
   
   
   
   ·       Allergies
   ·       Asthma
   ·       Autism
   ·       Autoimmune disease
   ·       Eczema and psoriasis
   ·       Inflammatory bowel disease
   ·       Rheumatoid arthritis
   ·       Systemic inflammatory response syndrome (SIRS)
   ·       Type 1 diabetes
3. But how do you know if you have a leaky gut?   Here are some symptoms:
4. 
   
   • Food sensitivies
   • Inflammatory Bowel Disease (IBS & Ulcerative Colitis)
   • Thyroid problems
   • Malabsorbtion - nutritional deficiencies
   • Infamatory Skin Conditions - acne & psoriasis
   • Mood issues
5. Think you may have leaky gut?  Talk to your doctor and consider taking supplements such as Probiotics & Digestive Enzymes to help repair your intestines.  And check out the Top 6 Foods to help Heal Leaky Gut

10 Amazing Benefits of Matcha Green Tea

1. High in Antioxidants
We’ve all read this word before. Antioxidants are the magical nutrients and enzymes responsible for fighting against the negative effects of UV radiation, giving us younger-looking skin, and preventing a number of life-threatening maladies. Antioxidants are something that all health-conscious individuals seek from such foods as raw fruits, green veggies, and (let’s not forget) dark chocolate. The first amazing benefit of Matcha Green Tea is that just one bowl provides over 5 times as many antioxidants as any other food – the highest rated by the ORAC (oxygen radical absorbance capacity) method.

Furthermore, on that note…

2. Loaded with Catechin, EGCg
You may have already heard that not all antioxidants are created equal. Green tea contains a specific set of organic compounds known as catechins. Among antioxidants, catechins are the most potent and beneficial. One specific catechin called epigallocatechin gallate (EGCg) makes up 60% of the catechins in Matcha Green Tea. Out of all the antioxidants, EGCg is the most widely recognized for its cancer fighting properties. Scientists have found that Matcha Green Tea contains over 100 times more EGCg than any other tea on the market.

3. Enhances Calm
For over a millennium, Matcha Green Tea has been used by Chinese Daoists and Japanese Zen Buddhist monks as a means to relax and meditate while remaining alert. Now we know that this higher state of consciousness is due to the amino acid L-Theanine contained in the leaves used to make Matcha. L-Theanine promotes the production of alpha waves in the brain which induces relaxation without the inherent drowsiness caused by other “downers.”

4. Boosts Memory and Concentration
Another side-effect of L-Theanine is the production of dopamine and serotonin. These two chemicals serve to enhance mood, improve memory, and promote better concentration – something that can benefit everyone!

5. Increases Energy Levels and Endurance
Samurai, the noble warriors of medieval and early-modern Japan, drank Matcha Green Tea before going into battle due to the tea’s energizing properties. While all green tea naturally contains caffeine, the energy boost received from Matcha is largely due to its unique combination of other nutrients. The increased endurance from a bowl of Matcha Green Tea can last up to 6 hours and because of the effects of L-Theanine, Matcha drinkers experience none of the usual side-effects of stimulants such as nervousness and hypertension. It’s good, clean energy.

6. Burns Calories
Drinking Matcha Green Tea has also been shown to increase metabolism and help the body burn fat about four times faster than average. Again, unlike many diet aides currently on the market, Matcha causes no negative side-effects such as increased heart rate and high blood pressure.

7. Detoxifies the Body
During the last three weeks before tea leaves are harvested to be made into Matcha, Camellia sinensis are covered to deprive them of sunlight. This causes a tremendous increase in chlorophyll production in the new growth of these plants. The resulting high levels of chlorophyll in Matcha Green Tea not only give this tea its beautiful vibrant green color. Matcha is also a powerful detoxifier capable of naturally removing heavy metals and chemical toxins from the body.

8. Fortifies the Immune System
The catechins in Matcha Green Tea have been shown to have antibiotic properties which promote overall health. Additionally, just one bowl of Matcha Green Tea provides substantial quantities of Potassium, Vitamins A & C, Iron, Protein, and Calcium. Further studies have even suggested that the nutrients in Matcha may have the ability to inhibit the attacks of HIV on human T-cells.

9. Improves Cholesterol
Researchers aren’t entirely certain how Matcha Green Tea has such a positive effect on cholesterol, however studies of different populations have show that people who drink Match Green Tea on a regular basis have lower levels of LDL (bad) cholesterol while at the same time displaying higher levels of HDL (good) cholesterol. Men who drink Matcha Green Tea are about 11% less likely to develop heart disease than those who don’t drink Matcha.

Finally, the tenth and final benefit of drinking Matcha Green Tea…

10. Amazing Flavor
Drinking something just because it’s healthy can be a lot like swallowing medicine. It’s unpleasant and you dread it, but you feel obligated to do it. After all, it’s good for you… right? Sure, but wouldn’t you rather look forward to improving your overall well-being? Of course you would!

Fortunately, Matcha is absolutely wonderful all by itself. It’s crisp vegetative notes are complimented by the savory taste of the L-Theanine amino acid making Matcha a tea that is truly unique in every way. I like mine with a little Coconut Milk and honey.  So sit back, relax, and enjoy a delicious bowl of hot Matcha.

Original Article Courtesy of NaturalLivingIdeas.com