A New Look at FAT -- Because it Doesn't "Just Sit There"

By James LaValle, R.Ph, CCN, ND

The discovery of "leptin" in 1994 created an explosion of interest in the "biology of white adipose tissue" -- otherwise known as FAT. You probably remember those photos of seriously obese mice sitting next to their slender littermates -- and the only difference between them was that the thin ones had been given this magic substance called leptin?

Major pharmaceutical companies embarked on a flurry of research, trying to discover the next "Blockbuster Drug for Weight Control," and hoped to make a killing selling expensive drugs to desperate people.

But the results of what scientists, clinicians, and consumers have discovered since then, may turn out to be more useful to you and me than to the drug companies. I've been talking about FAT as something that promotes inflammation for a very long time. I've also been warning my patients about dangers of the downward spiral from FAT and inflammation into serious and life-threatening illnesses.

"Managing' your FAT is a very complex process and there probably isn't any one single pill that will ever be able to act as a "magic bullet," and do the whole job for you. But the good news is that there are some practical strategies that may also have emerged from all the research that's been done. And the LaValle Metabolic Institute (LMI) has more than a decade of clinical experience treating FAT and inflammation -- and preventing the illnesses they can cause.

The bottom line is -- all of us can manage our own FAT -- and without spending a single dime on expensive drugs.

Here's what the scientists have learned about what "FAT" does in your body. It doesn't actually just "sit there on your hips and belly." Instead, it makes and releases a variety of "signaling proteins." These are called adipokines, and they play a very active role in taking our nutritional and lifestyle choices and transforming them into "molecular events" in our bodies.

These events can then send us into a downward spiral of metabolic syndrome, inflammatory and/or autoimmune conditions, and rheumatic diseases. Leptin is one of these adipokines; so are adiponectin, resistin, and visfatin. And the wrong levels of each of these can have very unpleasant effects on our metabolism, our immune systems, and our overall health.

Adipokines all contain some "pro-inflammatory" substances, and the levels at which your body maintains each of these is critical to whether it acts "for you" or "against you." The wrong amounts of any of these can contribute to a number of very unpleasant and potentially life-threatening diseases.

Specifically, leptin may be involved in insulin resistance -- leading to type 2 diabetes along with intestinal inflammation -- leading to food intolerances/allergies, hepatitis and both osteo- and rheumatoid arthritis.

Adiponectin has some very positive effects.¹ It increases insulin sensitivity and oxidation of fatty acids -- helping our bodies to "burn" calories more efficiently. But in the wrong amounts, it can also contribute to osteo- and rheumatoid arthritis, diabetes, cardiovascular disease, and liver injury -- not to mention obesity. Resistin and visfatin are also implicated in the development of most of these illnesses.

So while we all wait for the drug companies to develop a "magic pill," here's what you can do right now:

1. Change your diet to one that's high in protein, low in carbohydrates, and contains the "good" fats. This helps your body produce healthy levels of insulin and maintain healthy blood glucose levels.² It also increases the chance that you will burn many of the calories you take in as fuel, rather than storing them as FAT.³
2. Eat organic foods whenever possible. Studies increasingly show that they are more nutritious than their "commercial" alternatives.
3. Help your body manage cravings for carbohydrates and sweets by keeping your serotonin levels up. Dietary supplements like Relora®, Rhodiola, and 5-HTP can help.
4. Do eat some carbohydrates -- but eat the right ones.⁵ You can still have small quantities of "sweets," but will avoid paying a high price for eating them if you add large quantities of nutrient rich, non-starchy vegetables and high fiber foods like beans to your diet.⁶
5. Replenish your body's supply of vital nutrients such as chromium and magnesium by taking the right vitamin and mineral supplements.⁴ Essential nutrients are often depleted in the typical American diet. It's a good idea to embark on a program of dietary supplements with the help of a professional caregiver, knowledgeable about nutrition.
6. Help your body reduce inflammation by avoiding foods to which you may be allergic. Common food allergies include dairy (from cow's milk) and wheat. Eating "organic" can help you avoid taking in the unhealthy chemicals and preservatives often found in processed foods. Substitute healthy fats like olive and (organic) canola oil for butter and (stick) margarine.
7. And finally, commit to drinking 6-8 eight-ounce glasses of high quality water -- preferably purified with reverse osmosis -- and to exercising for 30 minutes a day a few days a week.

The bottom line is that all the efforts of research scientists have not produced any suggestions for dealing with the adverse effects of FAT on your life. Common sense says you should eat the right foods in moderation and get some exercise. And, if you do, the odds are that you'll never need any of those pills the drug companies may eventually figure out how to make.⁷

References

1. Lago, F et al. Nat Clin Pract Rheumatol. 3(12):716-724, 2007.
   
2. Boden G et al. Annals of Internal Medicine, 2005, 142;403:411.
   
3. Bray, GA Annals of Internal Medicine, Editorial, 2005, 142(6)469-70.
   
4. Liu, S, Archives of Internal Medicine, 2006;166:1438-1439.
   
5. Connor WE, et al. Curr Atheroscler Rep. 2005;7(6):428-34.
   
6. Vladeva SV, et al. Folia Med (Plovdiv). 2005;47(3-4):59-62.
   
7. Belin RJ and He K. Magnes Res. 2007;20(2):107-29.

[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code.]

Cutting Edge Fitness: Trick #2 to Boost Your Metabolism: It's All About Intensity By Carlo X. Alvarez

The time has finally come to tell all you seekers of your ideal body weight how to reach that goal in the shortest amount of time possible. The truth is that beginning a resistance training program is a wonderful start, but the quality of your workouts must be taken into consideration.

Quality in this sense simply means at what intensity level you choose to operate. As the old adage goes, the more you put in, the more you will get out -- and this holds true in the case of exercise as well.

Of course, your doctor should be consulted first so you know at what intensity level you should begin. Once you know your starting point though, implement a steady program of progressive overload with resistance and endurance (cardiovascular) training. Progressive overload means pushing your body a little harder every time you exercise.

Resistance training should be done 2-3 times per week and can involve bodyweight exercise, resistance bands, light dumb-bells, free-weight exercise, or pilates. For beginners, this usually means starting with one set of 12 to 15 reps per exercise.

Endurance training should be completed 4-5 times per week and can range anywhere from 15-45 minutes. Researchers have found a small but significant decrease in resting heart rate as a result of a 20-week moderately high intensity endurance training program.¹ This means you may be able to lower your blood pressure and improve your cardiac function.

The timing of endurance exercise is crucial to maximize the usage of fat tissue as an energy source. That being said, endurance exercise should be completed in the morning before the first meal is consumed or after a resistance training workout.

Those with joint problems in the knee or ankle should stay away from high impact cardiovascular machines such as a treadmill unless it is used for walking. Elliptical trainers, recumbent bikes, or stationary bikes are all great low impact alternatives to complete your endurance training program.

Reference

1. Wilmore, J et al. Medicine & Science in Sports & Exercise.28(7):829-835, July 1996.

[Ed. Note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance.]

Healthy Nutrition: Two Simple Diet Changes for a Slimmer Healthier You By Laura LaValle, RD, LD

How many different diets have you tried? Did you buy cookbooks and try recipes, attempting to make major changes in the way you eat? Well, there are millions like you.

I advise people to think about making just two changes in their diets -- eliminate refined sugars and eat more vegetables. Of course other things matter, like not eating trans-fats. But these two simple changes alone can go a long way to improve your ability to manage your weight and reduce your risk of disease.¹

The first change means eliminating foods that contain refined sugars -- primarily candy and soft drinks. These should not even be classified as foods because they contain no nutritional value. They provide only calories, but no vitamins, minerals, fiber, or antioxidants. Zero nutritional value.

Not only are they sources of empty calories, but foods that contain refined white sugar require the use of several real nutrients from our body's nutrient storehouse to process the sugar. So by eating these empty foods, you are actually using up some of the precious nutrients that your body needs to sustain health.

When you think about it like this, you could label sugar as an "anti-nutrient." B-vitamins and minerals like chromium and magnesium are depleted with high sugar intake. Soft drinks are usually sweetened with high fructose corn syrup, which is being found to promote high uric acid levels in the body.

High fructose intake is also known to promote elevated triglycerides and cholesterol. It may even promote hunger by the mixed cues it gives our appetite hormones, leptin and ghrelin.^2-3

So can your body actually afford to have that soft drink or eat that candy? Do you have enough nutrients stored to even enjoy them occasionally? Of course, life is a lot more fun when we can enjoy occasional treats, but perhaps we need to re-define "occasional." Personally, I limit my refined sugar sweets to small servings no more than once or twice a month (not counting a very low-sugar dark chocolate). And when I do, I take small bites and really enjoy them.

The second dietary change is to make a concerted effort to eat at least 6 to 8 servings of vegetables a day. Americans simply do not eat enough vegetables -- the foods that we can and should eat as much of as we want. As rich sources of disease-fighting antioxidants, fiber, vitamins, and minerals in a healthy lower carb and calorie package, vegetables are the nutrient-dense foods we need more of.

Eating more vegetables is not only good for our health, it can get us out of the rut of eating the same unhealthy foods over and over again. Discovering or re-discovering vegetables adds a nice variety and colorful appeal to your meals. Most of us have one or two ways of preparing certain foods, i.e., boiled or steamed green beans, or pan-fried zucchini. If you need some new ideas, check out recipes online or borrow some cookbooks from your local library.

We need to try vegetables prepared lots of different ways. Some people like raw broccoli but not cooked, or vice verse. If you experiment, you're bound to find at least one way to enjoy just about any vegetable.

Recently I have been very into beets. Besides being nutritious, they add a vibrant splash of color to your meal. Did you know they are great just grated up raw and on top of salads? They also go well with a simple oil and vinegar dressing or mixed with just about any other vegetable and topped with feta cheese.

References

1. Rayssiguier Y, et al. Magnes Res. 2006;19(4):237-43.
   
2. Schulze MB, al. Am J Clin Nutr. 2005;82(3):675-84; quiz 714-5.
   
3. Rutledge AC and Adeli K. Nutr Rev. 2007;65(6 Pt 2):S13-23.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

Healthy Recipes: Healthy Beet Salad: A Metabolic Code Recipe By Laura LaValle, RD, LD

Forget grandma's canned version and rediscover the goodness of fresh beets. They're naturally sweet, highly nutritious, and versatile too. Their mild flavor blends well with other vegetables or proudly takes center stage as a ruby-red salad.

Nutrient Spotlight:
Excellent source of folate
Good source of vitamin C and manganese

Ingredients:*
2 cups cooked beets, peeled and diced
2 cups sliced celery
½ to 1 onion, sliced, or 1 to 2 green onions, chopped (optional)
2 tablespoons olive oil
1 tablespoon cider vinegar or lemon juice

Optional: feta cheese

*Use organic products for optimal nutrition.

Directions:
Combine the beets, celery, and onions. Add the olive oil and vinegar or lemon juice, tossing to coat the vegetables well. This salad is delicious topped with a little feta cheese. It keeps beautifully, refrigerated. Makes 8, ½ cup servings.

Recipe Nutrient Analysis:
140 calories, 11 g. total fat, 1 g. saturated fat, 8 g. monounsaturated fat, 2 g polyunsaturated fat, 0 mg. cholesterol, 12 g. carbohydrate, 3 g. fiber, 7g. sugar, 2 g. protein, 140 IU vitamin A, 10 mg vitamin C, 90 mcg folate, 40 mg calcium,
120 mg. sodium, 460 mg. potassium, 28 mg magnesium, 0.4 mg manganese

Recipe adapted from Simple Food by Helen Nearing (Chelsea Green Publishing Company, 1980).

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 04-08-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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