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AURORA | If you have ever strolled through one of Colorados many world-class craft breweries, youve probably seen them: Some guy or gal likely sporting some sweet threads from Patagonia or REI with chiseled calf muscles, rock-hard abs and that air of general fitness about them that so many in the Centennial State effortlessly radiate.

There they sit, downing beer after beer. After beer.

And were not talking some Michelob Ultra-type swill, here. Heavens no, this is Colorado after all. Calorie count is among the last thing the states award-winning brewers are worrying about when theyre crafting decadent beers.

So, this leads us to a very perplexing question: How in the mile-high hell do these people balance their Colorado beer with their Colorado bodies?

Well, for many its a steady regiment of grueling bike rides, scaling sheer cliffs or spending hours in the winter sweating their way through the steep and deep. The beers, it seems, come only after their almost-daily triathlon-like calorie burns.

But maybe theres another way?

Seems several local brewpubs have figured out at least part of the solution and theyve found it within their four walls.

The thinking goes something like this: Youre probably going to hit the local brew pub occasionally. And you need to get some exercise anyway. So, why not combine the two?

Whether its yoga in a tap room, an hour spent battling kettle bells a few feet from brew tanks or meeting at the brewery to go for a run, local brewers are offering up one-stop-shopping for your fitness and beer-drinking needs.

At Two22Brew near East Quincy Avenue and Reservoir Road, the regulars know the brewery isnt just a place to snag a glass of Reformation Scottish Ale or Chocolate (Cherry on Top) Porter. Its also a good spot to burn a few calories.

For close to two years, the brewery in Centennial has hosted a weekly run club, where a dozen or two runners meet at the brewery for a few-mile run organized and mapped by the clubs leaders at Two22. You score discounts when you get back to the brewery after the run and further prizes if you complete a certain number of runs.

The brewery is also one of several to host Brewery Boot Camp, an exercise program that visits several local breweries for an hour-long workout complete with kettle bells and some cross-fit-type moves.

At Two22 and breweries around the area it seems, beer and exercise are the new take on beer and pretzels.

Its just the Colorado lifestyle in general, says owner Paige Schuster. People are really active and they also like craft beer. It just goes hand in hand.

Personal trainer Lindsay Chadev, one of the founders and owners of Brewery Boot Camp, said her philosophy has always been that if someone isnt mentally fit, their physical fitness level doesnt matter much.

And if you live in Colorado and cant enjoy the states awesome beer? Well, Chadev says, that just wont do.

If you cant enjoy a beer or two here and there, then sometimes working out just isnt quite worth it, she says.

The company was founded in 2015 and Chadev said they get everyone from cross-fit diehards to folks just looking to get in a little better shape, but who arent comfortable in the gym. Many of those folks, it seems, are plenty comfortable in a brewery, which makes the workout especially approachable.

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ALE'S WELL HERE: Aurora-area breweries tap into fitness - Aurora Sentinel

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Many women, and even some doctors, are basing fears of estrogen therapy (ET) on outdated research and are underutilizing estrogen when its safely indicated to ease menopausal symptoms in women in their 40s, 50s and possibly 60s, says Bruce Carr, MD, director of the Reproductive Endocrinology and Infertility Fellowship Program at UT Southwestern Medical Center in Dallas, speaking at the 26thAnnual Meeting of American Association of Clinical Endocrinologists on May 3, 2017, in Austin, Texas. There is a mistaken belief that ET for these age groups causes an increase in breast cancer risk and heart disease, though that has been disproven. I believe estrogen is grossly underused in healthy women who have the indications for it, Dr. Carr says. When it comes to vasomotor symptoms (night sweats, hot flushes) urogenital symptoms (such as burning, itching and painful intercourse), and the prevention of osteoporosis, theres no other drug as potent as estrogen, says Dr. Carr.

Other experts in the field agree. Women are suffering unnecessarily from the negative impact of hot-flushes on their day-to-day lives when many of them could safely and effectively be treated with hormone therapy, Kristen A. Matteson, MD, Associate Professor of Obstetrics and Gynecology, Warren Alpert Medical School of Brown University, and a spokesperson for the American Congress of Obstetricians and Gynecologists (ACOG). (ET is also referred to as hormone therapy, aka HT, when progestin is added to lower a womans risk of uterine cancer.)

Why arent more women with menopausal symptoms offered ET or willing to consider it when its suggested by their doctor? Because of an older study that has been found flawed, but which is still embedded in the thinking: In 2002, the Womens Health Initiative (WHI)1found a slight increase in breast cancer risk, as well as an increased risk of heart disease, blood clots, and stroke for women on ET. Upon its publication, millions of women and their doctors concluded that ET for menopausal symptoms was not worth the risk. Studies have suggested that systemic hormone therapy has decreased by about 80% over the past 15 years since the results of the Womens Health Initiative were first published, Dr. Matteson tells EndocrineWeb.com.

In the years since the WHI was first published, however, the vast majority of doctors view the results as skewed because it included an older set of women (the average age was 63), patients who were more than a decade past the average age of menopause and when there is rarely an indication for using ET to ease menopausal symptoms. (ET in women older than 70 does slightly increase the risk of breast cancer.) [In addition, the WHI wasnt really designed to look at breast cancer. The WHI was designed to determine the benefits and risks of hormone therapy when used by post-menopausal women for the prevention of chronic disease, focusing on cardiovascular outcomes, says Dr. Matteson.]

More recent research, including results from the Nurses Health Study, have found that there is no increased risk of breast cancer in women under age 70 taking estrogen alone and only a slight increase in risk (1.24) for women on combination estrogen-progestin therapy under age 70, says Dr. Carr. The increased risk of BC for women under 70 is equal to the risk incurred from being overweight or having started your period before age 12, he says.

Starting ET in a womans 40s or 50s can actually improve her health and mortality as she ages. Theres a window of opportunity to lower heart disease risk if you start women on estrogen therapy in her 50s, says Carr.

Indeed, a 2013 analysis in the British Medical Journal2 showed that estrogen avoidance of women in their 50s whod undergone a hysterectomy contributed to an increased risk in death, attributable in part to the cardiovascular disease that progresses in younger women when estrogen is absent. We know from a number of animal studies and some human studies that before a woman develops atherosclerosis, estrogen can help prevent the development of atherosclerotic plaque, says David Archer, MD, director of the clinical research center, department of obstetrics and gynecology at Eastern Virginia Medical School, adding that once the plaque process has started, however, estrogen could hasten the process (which may account for the increased risk of heart disease in women in their 60s and 70s in the WHI trial).

In addition, research has also found that HT may be linked to decrease in the risk of Alzheimers and colorectal cancer in women using hormone therapy (HT), says Dr. Carr. However, at this time, experts do not recommend putting women on ET or HT simply as primary prevention for chronic disease such as cardiac disease, osteoporosis or Alzheimers in the absence of menopausal symptoms.

While the data is clear that ET is safe and effective for healthy women in their 40s and 50s, women in their 60s should take an individualized approach. The North American Menopause Society recommends that at age 60, patients discuss all their risks with their doctor, acknowledging that around 42% of women continue to have symptoms that impair sleep and health between ages 60 and 65 3 The American College of Obstetrics and Gynecologists (ACOG) does not include age-based recommendations for or against ET or HT in their practice guidelines, stating that systemic hormone therapy, with estrogen alone or in combination with progestin, is the most effective therapy for vasomotor symptoms related to menopause. They recommend that the lowest dose of HT be used for the shortest amount of time to reduce symptoms, and that regardless of age, HT be individualized. Dr. Archer says doctors should also consider the beneficial role of estrogen on bone density when considering whether to place a woman on ET for menopausal symptoms.

Women who should not take ET for menopausal symptoms at any age, says Dr. Matteson, include those with porphyria cutane tarda (a rare enzyme deficiency that affects iron production) and should generally not be used by women with current, past or suspected breast cancer; undiagnosed genital bleeding; untreated pre-cancer changed of the uterus; previous or current venous thromboembolism; active or recent arterial thromboembolic disease (angina, myocardial infarction); untreated high blood pressures; or active liver disease.

As for breast cancer risk, Dr. Archer says, If women are truly concerned about their risk for breast cancer and heart disease, the best thing they can do is to lose weight, exercise, reduce alcohol intake to less than two drinks/day, regardless of hormone therapy status.

Financial disclosures: Dr. Archer is a consultant for Agile Therapeuts, AbbVei, TherapeuticsMD, Exceltis, Allergan.

Last updated on 05/15/2017

New Extreme Risk Category for Cardiovascular Disease & New, Lower LDL Target

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Estrogen Therapy Is Underused in Women in Their 40s and 50s, Due to Outdated Thinking - EndocrineWeb

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Q: I know that moving more and eating less will help me lose weight, but is it necessary to count calories too?

A: I would consider it if you have no idea how many calories you currently consume or how many you burn with activity. Otherwise, it is going to be difficult to determine how much weight you might lose over time when making changes. Most people underestimate calories consumed while overestimating those burned with exercise. This leads to frustration and confusion when the scale doesnt budge, and can in turn, lead to a return to old habits.

Diet and activity levels vary from day to day, so it is also helpful at least initially, to stick to a consistent food and exercise plan, so that you can more accurately calculate your intake and output. If weight loss stalls, you will know it is time to adjust again.

RELATED: More exercise tips from Marjie the Mountain Climber

It goes without saying that food choices should be healthy so that you benefit nutritionally while you are losing weight. Typically highest in calories and lowest in nutrients are manufactured (processed) foods, alcohol, and foods with added sugars or fats. Some examples of foods that can help with weight management and good health are vegetables, fruits, lean meats, lentils, legumes, whole grains, fish and egg whites.

Calories burned with exercise depends on many things, including:

1) Intensity (light, moderate, or maximum effort), frequency and duration.

2) Body weight and composition (the heavier and/or the more muscle a person has, the more calories are burned).

3) Type of activity.

4) Current fitness level.

WEIGHT LOSS TIPS

More great exericise tips: How to work your abs!

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Is it really necessary to count calories to lose weight? - Springfield News Sun

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Losing weight can be a struggle, but there are so many little things you can do to make things easier. Here's a super long list of tips for those of you trying to shift a bit of weight.

#1 Drink more water It helps you feel more satiated. Sometimes you think you're hungry and you're just thirsty. Here's how to get into the habit of drinking more water.

#2 Drink more green tea Slightly raises your metabolism, but it's just good for you in general.

#3 Drink more dandelion tea It's an acquired taste - and its therapeutic properties are dubious - but it does help you flush out water your body doesn't need.

#4 Don't drink calories You don't need to! Shakes and smoothies are exempt from this, but soft drinks or anything with a stupid amount of sugar. What's the point? Oh wait! There's one exception...

#5 Drink hot water with a squirt of lemon when you first wake up I will accept this.

#6 Eat more avocados High fat foods are going to make you feel more satisfied. Here's how to pick a perfectly ripe avocado.

#7 Eat a big breakfast People tend to skip breakfast. That's a bad idea.

#8 Eat more porridge Porridge is great, malleable and is low GI. If you eat porridge in the morning you're gonna eat less the rest of the day.

#9 Eat less bread But if you're like me and love sandwiches, consider an open sandwich. Half the bread, half the carby calories. Also, eat wholemeal, good bread.

#10 Sleep more Sleep is important. For weight loss, for general well being.

#11 Walk more Find ways to add more steps to your daily routine. It all adds up. Walk up stairs instead of going up the elevator. Walk past one more station when getting the train.

#12 Take up hiking Hiking is amazing. It can be as intense as you need it to be. Everyone in this office has taken up hiking and everyone swears by it.

#13 Or take up a sport! Too many people equate exercise with pain. It doesn't have to be that way. Join a basketball team, play soccer, get into gymnastics, go rock climbing. Here are some fun sports you can join as an adult.

#14 Eat spicy food Spicy food is good. It also speeds up your metabolism.

#15 Don't eat chocolate I mean this goes without saying. You don't need chocolate - even on Easter.

#16 Eat watermelon instead As a sweet alternative watermelon works really well. Low calorie, but still incredibly sweet. Here's how to pick the right watermelon by looking at its base.

#17 Eat blueberries Blueberries are the greatest berries. I recommend them. They help you burn body fat and boost brain power and energy. Get on it.

#18 Make your diet work long term Crash diets aren't great. They mess with your body. Whatever you eat it has to be sustainable otherwise it's pointless.

#19 Eat cheese! (Really) Cheese is okay (if you pick the right cheeses)! High fat foods are okay! I'm not saying you have to go Ketogenic, but society as a whole is too scared of fatty foods. Fat is good for you.

#20 Eat smaller portions Portion control might be the most important suggestion on this list. Everyone eats too much food. Here's one way to manage portions.

#21 Eat using smaller plates So much of hunger is psychological. Stack a smaller plate. You'll eat less and feel fuller. Weird.

#22 Reduce your salt intake The more salt you consume the more water your body holds, the more you weigh. Here's how to avoid hidden salt in your diet.

#23 Do interval training It's time efficient and it works. Better than 1 hour of jogging slowly in constant physical pain (unless you like that sort of thing).

#24 Lift weights No, you're not going to get too bulky. It's actually insanely hard to add muscle to your frame. Here's how to get started with a manageable daily routine.

#25 Meditate or do Yoga Science proves you're more likely to put on weight if you're stressed. Find a way to become mindful in your day-to-day routine. Get started with this "do anywhere" 10-minute yoga routine.

#26 Get motivated This is broad, but give yourself a goal or a target. This goal doesn't need to be a specific weight. It could be fitting into a pair of jeans, or running a marathon. Here be tips.

#27 Tell others what your goal is This is a way of making yourself feel accountable. Chuck something up on Facebook! You're less likely to quit or give in when you feel like everyone's watching. (Just be wary of peer "concern".)

#28 Get a workout buddy Or even better, get a #squad. You can motivate each other and also hang out.

#29 Break your habits one by one If you try and break one habit, you're statistically likely to succeed. Try and break more than one at a time you will almost certainly fail. Science says you should break habits one-by-one

#30 Eat eggs Eggs are awesome. Boiled eggs are so easy and operate amazingly as either a meal or as a snack. They make you feel full and are one of the most nutrient dense foods you can eat. For an even healthier treat, try baking an egg in an avocado.

#31 Don't weigh yourself every day It's tempting to do this, but ultimately damaging. Weight fluctuates on a day-to-day basis and it's impossible to quantify the reasons why. Consider weighing yourself once a week instead - and do it correctly.

#32 Or don't weigh yourself at all? Unless you have a specific reason to lose actual weight, maybe you should be measuring success literally, with measuring tape? Or maybe you want to lose body fat. Either way, success here might be nothing to do with weight.

#33 Play Pokemon GO Nah, just kidding. No-one plays Pokemon GO any more.

#34 Rethink your carb intake I say this with caution. I think carbs are important, but you probably should eat less of them. That means less rice, less potatoes. Don't eliminate them, but you're probably eating too much.

#35 Eat the right type of salad Obviously you want to eat vegetables, that goes without saying, but you want to be careful of the kind of salads you're eating. You want to avoid sugary, creamy dressings and keep it relatively simple. Broccoli, capsicum, spinach, tomatoes, cucumber, zucchini these are the kinds of things you want in your salad. You can eat this stuff to your hearts content really.

#36 Consider eating smaller meals, but more of them Everyone's different, but I try and eat four meals a day. If I don't, I'm more likely to snack. Your mileage may differ.

#37 Be aware of your own habits And more importantly, learn to distinguish them from actual hunger. Sometimes you think you're hungry, but you're not. It's just because you happen to be watching TV at 8pm and that's when you usually grab that block of chocolate. We create habits like this easily, and are often tricked by them.

#38 Chew more and chew slowly Honestly, do this! It works! You'll eat less. Chewing for ages also makes highly processed and fatty foods taste really gross.

#39 Use a calorie tracker MyFitnessPal is good! Honestly, you think you're eating well, but the small things add up. Definitely worth tracking.

#40 Don't shop hungry Seriously, don't. You'll buy biscuits and chocolate. I guarantee it. Head to Woolies after dinner, not before. (As an added bonus, you'll also spend less money.)

#41 Get a dog Dogs are awesome. Also, you have to walk them. Walking is good. Get a dog.

#42 Exercise on your lunch break I mean exercise is great any time, but particularly during your lunch break. Reduces stress, which is good. Helps you make healthier lunch choices as well. Even just a nice walk is good. Plus, it's ideal if you don't otherwise have the time to exercise.

#43 Make food in bulk This can help. Unless you're one of those people who need variety in their diet.

#44 Cut down on alcohol Some people don't want to hear this but it's bad for you and it's bad for your waistline. Everything in moderation obviously.

#45 Don't overtrain Overtraining leads to injury, which leads to less exercise, which leads to you sitting on the couch feeling sorry for yourself and comfort eating.

#46 Skip condiments and calorie rich sauces You don't really need these things, do you? At the very least, try making your own so you can control sugar and sodium levels.

#47 Eat more protein Wary about this, because research shows Australians actually eat too much protein. But protein helps you feel fuller. Eat too much an it metabolises as fat, so be careful! Protein also helps to build muscle. Here's the ideal amount to eat after exercise.

#48 Don't reward yourself with food This is where bad habits kick in. Make your reward a nice bath or an hour in front of the TV. Or something that brings you closer to your goals. Retrain your brain!

#49 Drink Coffee! Honestly, coffee is a good thing! It can boost your metabolism. Just stay clear of frothy, milky numbers with craploads of sugar.

#50 Eat more nuts People who eat a handful of nuts each day are statistically less likely to die. Get on it.

#51 Don't be too hard on yourself You're going to make mistakes, you're going to fall off the wagon. Don't punish yourself. The worst thing you can do is spiral. Just take the day and start all over again the next day!

You can do it!

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51 Ways To Lose Weight - Lifehacker Australia

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If You're Exercising to Lose Weight, Don't Make These 5 Mistakes

You're getting into a routine at the gym, feeling stronger and working up a sweat, but you're not losing weight, which is one of the main reasons you started exercising in the first place. What gives?! Here are five common mistakes people make when working out that can prevent weight loss.

While it's true that cardio is great for burning calories, if you only run, bike ride, or swim, there's a missing link to maximizing your calorie burn: strength training. The more muscle you have, the higher your body's fat-burning potential, and weight training will help you burn more fat faster. That means you can do shorter workouts and get better results.

If you've heard of high-intensity interval training (HIIT), it's because it works! Experts agree that it's one of the best workouts for weight loss. This works for cardio and strength training and involves following a work-to-rest ratio, a popular one being two to one. That could be 40 seconds of working at 70 to 90 percent of your max followed by 20 seconds of rest. An example of HIIT could be running, biking, jumping rope, rowing, or swimming with sprint or hill intervals included, and/or a mix of strength-training moves like burpees, squats, plyometrics exercises like jumping lunges, or push-ups.

A 20-minute walk once a day is great for getting blood flowing and getting fresh air, but it's not enough if you're trying to lose weight. The same goes for a yoga class or jog here and there you need to be hitting the gym regularly for about 45 minutes, three to four times a week in order to see results. Commit to that if you're serious about slimming down.

If you've been working out and your weight loss has plateaued, it's a sign that you need to mix things up. When you do the same workout three to five times a week, your muscles become accustomed to it, so you need to tweak your workouts at least every six weeks. Or even better, do something different every time you work out. CrossFit or boot-camp-style workouts are great examples of this.

What you do after your workout is important, too. Exercising regularly can often make you hungrier that usual, and you think "I worked out so I can eat anything I want!" Uh, nope! If you end up eating an enormous post-workout ice cream cone protein smoothie, or an extra couple snacks throughout the day, your calorie intake vs. calorie burn has evened out. In order to lose weight, you need to create a calorie deficit, so make sure you're not taking in the same amount of extra calories that you just burned.

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If You're Exercising to Lose Weight, Don't Make These 5 Mistakes - POPSUGAR

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These hacks can make a major dietary transition less intimidating and ultimately more successful.

Eating habits are a tough thing to change. From the time were babies, whatever our parents choose to feed us affects our taste buds and preferences. We learn to love certain flavors and dislike others, and often these arent good for us. The evolutionary urge to binge on salt, sugar, and fat nutrients that were once rare but now exist in abundance is difficult to overcome, as is the tendency to eat meat when its cheap and widely available.

Increasing numbers of people, however, are consciously choosing to rethink their diets for environmental and ethical reasons. Reducing meat or cutting it out completely is becoming more normal. You can see it in the number of vegan and vegetarian restaurants opening in every town, the expansion of healthy school meal programs, Meatless Monday campaigns, and salad bars in cafeterias. Documentary films like Forks Over Knives and Cowspiracy have got people thinking about plant-based eating.

If youre wanting to do this but feel overwhelmed by such a change, do not fear! There are ways to make it easier, less daunting, and more successful in the long run. Ive gathered the following list of hacks from The Reducetarian Solution, a collection of essays that examines the many benefits of reducing meat in ones diet. These ones stood out for me and have certainly helped in my personal journey toward significant dietary meat reduction.

There are countless meat-free options available involving exotic ingredients like seitan, tofu, Quorn, and tempeh (not to mention cultured meats and possibly insects), but if youre new to the world of meatless eating, these might seem intimidating, or even unappetizing. Focus instead on making meatless version of favorite, familiar foods. For example, try bean chili, veggie lasagna, bean-and-rice-filled burritos, lentil soup, and salads topped with nuts.

Its not all or nothing. Youd be setting yourself up for failure if you went from a faithful carnivore to vegan overnight. Build up to your goal slowly in order to ensure lasting success. Start with one meatless meal a week and work up to more. Try always ordering vegetarian when you go out to eat, or do it the other way around, allowing yourself meat only when youre at a restaurant. The more vegan/vegetarian food you incorporate into your diet, the easier it will get.

This suggestion comes from Elisa Museles in an essay called Listen to your body. She explains that many of us eat for the wrong reasons, filling our bodies steadily because were bored, tired, stressed, or because the clock says its dinner time:

How will you know whether your body can handle less animal protein at every meal if youre multitasking and rushing? How will you notice if youre satisfied when you eat your meals standing up, while reading your texts?

She wants you to take the time to hear listen to what your body is telling you. Sit at the table, chew slowly, put down your fork. Pay attention to the aftermath, i.e. Are you energized or lethargic? Does your gut feel good or uncomfortable? Are you still hungry or full? Whats your mood and how are your cravings? Pay attention to these details and youll find yourself making food choices to get the outcome you want.

If youve spent years giving meat a central position on your dinner plate, then it will seem scary to think of removing it. It requires a completely different approach to meal preparation. I know because Ive been through this. I used to cook meat every day and loved it, but as Ive delved into more plant-based eating, Ive discovered countless glorious replacements. Now I get excited about beautiful heritage beans and pans of oven-roasted vegetables. No longer does it seem like Im missing out, but rather that Ive discovered a new world I knew little about.

Another wise suggestion from Museles: The food that works for todays long-distance run might not work next week when youre battling a cold. The meals that energized you while you were pregnant might make you feel slow and groggy when youre chasing toddlers.

In other words, be flexible. Listen to your body and your cravings (within reason), as they are trying to tell you something. For example, Ive noticed that I crave animal protein much more in the winter than I do in summer, when Im happy to subsist mostly on salads and fruit. Make feeling your best more important than fulfilling expectations of what you should be eating.

Community makes everything easier. Find friends or coworkers that follow plant-based, reducetarian diets. See if local vegan restaurants offer cooking classes. Look for Facebook groups or blogs where you can connect with similar-minded individuals. As Nick Cooney writes, At heart were all a bunch of copycats, so surrounding yourself with people who follow the same habits will be a recipe for success.

Note: Be sure to consult your doctor or health care provider when implementing a major dietary change.

More:
6 strategies for reducing meat in your diet - Treehugger

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BOSTON (May 15, 2017, 3 pm EDT)A study in mice finds that development of age-related macular degeneration (AMD) could be arrested by switching from a high-glycemic diet (starches as are found in white bread) to a low-glycemic (starches found in whole grains). For the same amount of total carbohydrate, high-glycemic diets release sugar into the blood stream more rapidly than low-glycemic diets.

Researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University also believe that the study, published in PNAS, points to potential biomarkers of AMD. These can be used to predict when a person is at risk for this disease, which is the leading cause of vision loss in adults over the age of 50.

In early stages, AMD results in blurred vision. In advanced stages, AMD can make life very challenging. The National Eye Institute estimates that the number of people with AMD will double by 2050, from 2.07 million to 5.44 million. In the United States, white Americans are most likely to develop AMD and, in 2010, 2.5 percent of white adults aged 50 and older had AMD. The disease is typically diagnosed only when vision loss has already begun. Unfortunately, there is no cure.

Using an aged mouse model, the researchers randomized 59 mice into two groups: 19 low-glycemic fed mice and 40 high-glycemic fed mice. The diets differed only in carbohydrate source. Carbohydrates comprised 45 percent of the diet in both cases. The carbohydrate source varied in the ratio of amylose and amylopectin, the two starches used for this work. The high-glycemic starch was 100 percent amylopectin while low-glycemic starch was 70 percent amylose and 30 percent amylopectin.

After six months, the high-glycemic group of mice either remained on the high-glycemic diet or were switched to the low-glycemic diet.

The researchers observed that a high-glycemic diet resulted in the development of many AMD features, including loss of function of cells at the back of the eye called retinal pigmented epithelial atrophy (RPE) and of the cells that capture light, called photoreceptors precursors to dry AMD whereas a low-glycemic diet did not. Importantly, switching from a high-glycemic diet to a low-glycemic diet arrested damage to the retina.

We were genuinely surprised that the retinas from mice whose diets were switched from high- to low-glycemic index diets midway through the study were indistinguishable from those fed low-glycemic index diet throughout the study. We hadnt anticipated that dietary change might repair the accumulated damage in the RPE so effectively. Our experimental results suggest that switching from a high-glycemic diet to a low-glycemic one is beneficial to eye health in people that are heading towards developing AMD, said lead author Sheldon Rowan, Ph.D., scientist in the Laboratory for Nutrition and Vision Research at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

Potential Biomarkers

The researchers also identified potential biomarkers of AMD features. Such biomarkers can be used to predict who will get the disease. The biomarkers included advanced glycation end products (AGEs) that are formed when sugar metabolites react with proteins. They also included oxidized fats, C3-carnitine and serotonin levels. The low-glycemic diet limited the accumulation of AGEs and the oxidation of long-chain polyunsaturated fats. AGEs can be a factor in aging and the development of many degenerative diseases, in addition to AMD. Fat oxidation results in the degradation of fats in cell membranes, which can lead to cell damage.

The researchers also found that higher levels of C3-carnitine and serotonin in the blood were related to consuming the low-glycemic index diet and less AMD features. C3-carnitine, also known as propionylcarnitine, plays a role in fatty acid metabolism in cells and is found in many low-glycemic foods, such as whole wheat and legumes. Serotonin is made in the intestine, in response to signals that are produced by microbes in the gut. The researchers showed that the composition of gut microbes, collectively called the gut microbiome, changes in response to the diet. Higher serotonin levels are associated with retinal health and reduced frequency of AMD features. The researchers identified several other metabolites that were associated with protection from AMD and with the composition of the gut microbiome, which together led the authors to speculate on a potential gut-retina axis that may communicate diet to eye health.

Altogether, the findings suggest that changes in metabolism associated with the different glycemia diets, AGEs accumulation, production and oxidation of fats, and C3-carnitine and serotonin levels are related to development of AMD features.

These findings add to a growing body of research on the relation between dietary carbohydrate control and the development of AMD, led by senior author Allen Taylor, Ph.D., senior scientist and director of the Laboratory for Nutrition and Vision Research at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Taylor holds secondary positions as professor of ophthalmology at Tufts University School of Medicine and also serves as faculty in the Biochemistry and Cell, Molecular & Developmental Biology programs at the Sackler School of Graduate Biomedical Sciences at Tufts.

Currently, there are no early biomarkers to anticipate the disease. Our findings show an interaction between dietary carbohydrates, the gut microbiome, specific biochemical molecules, and AMD features. This work should lead to new approaches to understand, diagnose and treat early AMD perhaps before it affects vision. Already anticipated by our human epidemiologic studies, the findings imply that we can develop dietary interventions aimed at preventing the progression of AMD, a disease which impacts millions and costs billions worldwide, said Taylor.

Clinical tests are already available to test for some of these potential biomarkers. A screening of C3-carnitine levels is a standard part of the newborn screening profile, so it would not be challenging to adapt the existing screening to evaluate levels in AMD. There are also efficient clinical measures for serotonin. AGEs, however, are still emerging biomarkers, and have not been used on large-scale human studies yet. Even so, AGEs are among the most exciting potential AMD biomarkers, since we understand their damaging molecular effects very clearly, added Rowan.

In order to accomplish this work, Taylor assembled an international team comprised of Shuhong Jiang, Min-Lee Chang, Jason Szelog, Kalavathi Dasuri, and Donald Smith of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University; Tal Korem, Adina Weinberger, Tali Avnit-Sagi, Maya Lotan-Pompan, Eran Segal, and Jedrzej Szymanski of the Weizmann Institute of Science; Christa Cassalman, Christina McGuire and James D. Baleja of Tufts University School of Medicine; Ryoji Nagai, of Tokai University; Xue-Liang Du and Michael Brownlee of Albert Einstein College of Medicine; Naila Rabbani and Paul J. Thornalley of the University of Warwick; and Amy A. Deik, Kerry Pierce, Justin M. Scott, and Clary B. Clish of the Broad Institute of MIT and Harvard.

This work was supported by awards from the National Eye Institute of the National Institutes of Health (EY13250, EY021212 and EY026979) and bythe U.S. Department of Agricultures Agricultural Research Service.

Rowan, S., Jiang, S., Korem, T., Szymanski, J., Chang, M., Szelog, J., Cassalman, C., Dasuri, K., McGuire, C., Nagai, R., Du, X., Brownlee, M., Rabbani, N., Thornalley, P.J., Baleja, J.D., Deik, A.A., Pierce, K., Scott, J.M., Clish, C.B., Smith, D., Weinberger, A., Avnit-Sagi, T., Lotan-Pompan, M., Segal, E., Taylor, A.. Involvement of a gut-eye axis in protection against dietary glycemia induced early age-related macular degeneration. Proceedings of the National Academy of Sciences. Published online May 15, 2017. DOI and link: http://www.pnas.org/cgi/doi/10.1073/pnas.1702302114

Written by Megan Ritchie. Image credit: National Eye Institute.

About the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University and the Friedman School of Nutrition Science and Policy at Tufts

For three decades, the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University has studied the relationship between good nutrition and good health in aging populations. Tufts research scientists work with federal agencies to establish the Dietary Guidelines, the Dietary Reference Intakes, and other significant public policies. The Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University is the only independent school of nutrition in the United States. The schools eight degree programs which focus on questions relating to nutrition and chronic diseases, molecular nutrition, agriculture and sustainability, food security, humanitarian assistance, public health nutrition, and food policy and economics are renowned for the application of scientific research to national and international policy.

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Switching to a low-glycemic diet may stop age-related eye disease, study suggests - Tufts Now

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Dietitians weigh in on alkaline diet...

MISSOULA, Mont. - One of the hottest diets on the internet promises you'll lose weight if you cut down on acidic foods, including animal products and processed foods.

Two Missoula dietitians we talked to about alkaline diets say people may be losing weight on them, but not because of acidity.

Emily Smith is a registered dietitian at Providence St. Patrick Hospital.

"The problem with this diet is that our studies are showing that food rarely, or does not significantly, change the pH of our bodies," said Smith.

Smith, and registered dietitian Denise Zimmer, of Peak Health and Wellness, say the weight participants are losing likely has more to do with eating more whole foods and controlling portions.

They say a well-rounded diet is more successful for long-term weight loss.

"We like to see people make lifestyle changes in just eating healthy, whole foods, unprocessed foods from every food group," said Zimmer.

Dietitians say half your plate should be made up of fruits and vegetables, and you should get a balance of protein, which can include lean meat.

The meat and seafood manager at the Good Food Store in Missoula suggests looking for the terms "prairie-raised" and "grass-finished" on meat labels.

"I would look for what's raised here in Montana. It doesn't have to travel far to be processed and it gets nothing but grass its entire life. It's higher in omega threes, much lower in fats, much lower in saturated fats, and so it's a much healthier product," said Russ Kubisiak.

Dairy products also can offer protein. Zimmer suggests three to four servings a day.

"In the diets that are out there, dairy is one thing they eliminate, when really, studies show people who get adequate dairy are at better weights than those who don't," said Zimmer.

Dietitians do agree with cutting out processed foods, but say you should get a limited amount of whole grains every day.

An average person is recommended to have about six ounces of whole, unprocessed grains every day. This may be less than you think.

Zimmer explains that one half cup of whole grains is one ounce. One slice of bread also is considered to be about one ounce.

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Dietitians weigh in on popular alkaline diet craze - NBC Montana

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Alice Dixson is the epitome of the modern woman -- someone who can juggle her responsibilities as an actress, without compromising her personal health and fitness.

At 47, Alice continues to rock in daring dresses and bikinis. When asked what's the best exercise for working women like herself, Alice said 20 minutes can actually go a long way.

"You find a way to work it in like before you go to work. Best time is before you shower and get ready for work, because when you get home from work in the evening, youre gonna be too tired," she elaborates.

Alice adds that she also uses honey as sweetener instead of sugar. She also consumes more fiber than carbs, which is one of the major causes of weight gain.

"I substitute rice with vegetables and salads so instead of lots of carb-heavy food I substitute it with fiber like vegetables," she added.

Thanks to regular workouts, a healthy diet, and a dose of Kilo Off, Alice can make the most out of her beach trips this summer.

Kilo Off is a weight loss system from France with all-natural active ingredients. According to Alice, Kilo Off has been a beneficial ingredient in her fitness plan, as it serves as a "a natural appetite suppressant" that also helps her maintain good metabolism.

"Kilo Off helps me with certain cravings like if I need to lose weight for a photo shoot or I have a target of a certain weight for a fitness goal, I would take it daily and then my cravings will go away," Alice notes.

Apart from helping her lose weight, Alice says Kilo Off also helped her become "fashionably fit," keeping her in excellent shape despite her age. In fact, she testifies that Kilo Off allowed her to have a flatter tummy, curb her appetite, and lose weight -- all at the same time.

"But you always have to take Kilo Off like its not a miracle plan, you have to do your exercise, eat properly," Alice emphasized.

Available in four variants, Kilo Off promises to help you safely lose weight.

Choose from a wide variety of products: revitalizing powder drink, energizing capsule or a refreshing natural juice, and start your weight loss journey today.

Powder drink

Kilo Off powder drink is a flavored powder juice meant to supplement your diet and workout, and provide a 4-in-1 slimming action (burn fat, reduce cravings, drain water and toxins, keep a flat stomach). Just mix the powder in water, stir, and drink!

Capsule

Aimed at slimming you down by providing a 24-hour fat-burning effect, the capsule version is more focused on burning fat. Its a convenient product for people on-the-go! Just pop 1- 2 capsules before lunch and dinner.

Liquid Drink Slimming

This purple, blackcurrant-flavored drink helps to burn fat and drain water, and is perfect to drink for rapid detox after excessive eating or sudden weight gain. A bottle cap-full is perfect to drink as is or mixed with water.

Liquid Drink Flat Stomach

This orange fruity drink contains fiber that aids in digestion and helps to relieve a swollen stomach. It is perfect for those with a bloated tummy and indigestion issues. A bottle cap-full is perfect to drink as is or mixed with water.

You can even mix and match products to come up with your own weight-loss program, depending on your weight loss objectives. Just remember to space out your intake during the day and take only a maximum of 2 products per treatment period.

Kilo Off is manufactured by Laboratories Vitarmonyl in France, a leading health supplements manufacturer. It is BFAD-approved, and possesses natural ingredients not used in similar weight loss supplements to ensure a healthier route to weight loss.

It is exclusively available in selected Watsons branches nationwide. To learn more about this product, check out http://www.kilooffph.com or follow their Facebook and Instagram accounts.

NOTE: BrandNews articles are promotional features from our sponsors and not news articles from our editorial staff.

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The secret to what keeps Alice Dixson 'fashionably fit' - ABS-CBN News

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Some vegan and raw food bloggers believe that menstruation is unclean and a curseand that we'd be better off without periods at all.

"If it's so unhealthy for me to go through a period of not having my period, then why did I feel so amazing?" In a YouTube video called "How I lost my period on a RAW VEGAN Diet," vlogger Freelee the Banana Girl tells her 700,000 followers about something occasionally experienced by women who've made a big change to their eating habits: the disappearance of her period.

She says that within a month of starting a "100 percent raw vegan diet," her periods stopped and only returned after nine months, but much more lightly. But instead of being a little worried, as we might expect, she was stoked.

"I still believe that, largely, menstruation is toxicity leaving the body," she explains in her controversial video, which saw heavy criticism from some viewers and eating disorder charity Beat. "So a lot of people are having these heavy, heavy periods and painful periods because they have a toxic body or have a toxic diet."

Instead, Freelee believes a light periodor "mega light," in her wordsis a healthy one, and that uncomfortable periods are "not natural," and down to a fatty or "toxic" diet.

"At the end of the day if you're having a heavy period, if you're having a painful period, then get on a 100 percent high carb raw vegan diet as soon as you can." Her video has attracted over 395,000 views since it was uploaded.

Watch: The History of Birth Control

Missing your period oncelet alone for nine monthsis rarely considered a good thing by doctors unless you're looking to get pregnant. Stress, polycystic ovary syndrome, obesity, and sudden weight loss are among the assortment of cited reasons that a woman might stop experiencing what's usually considered a normal reproductive process.

But a handful of vegan, raw, and clean eating bloggers claim that using your diet to achieve a sporadic and light periodor one that's completely nonexistentis healthier and more natural.

"Many girls who lose their period often worry and try numerous things to get it back," writes Miliany on her blog, RawVeganLiving."It's often advised that to get your period back, you should stop exercising and eat more calories and incorporate more plant-based fats in your diet.

"What if I told you that everything you were taught about menstrual cycles was a complete LIE?!"

Read more: The Strange History of the Extremely Low-Carb Diet Fad

Through Freelee and Miliany espouse different theories, they both come to the same conclusion: that modern society has sold women the idea that menstruation is healthy and that periods are better lighter or halted altogether by adopting raw and vegan diets.

I reached out to Miliany, who told me that she believes "a non-menstruating body indicates the body is clean."

"If a woman or young girl decided she wanted to stop menstruating or lighten up her heavy periods, then I would recommend a raw foods diet to help them with that," she says. "The industry has done a great job of brainwashing too many women into thinking that if they do not get their periods on a monthly basis, that something is wrong with their body and hormones."

However, Dr Jackie Maybin, a clinical lecturer in obstetrics and gynecology at the University of Edinburgh, warns against changing your diet in an attempt to alter your menstrual cycle.

"It's difficult to recommend a strict vegan diet without investigating hormone levels and endometrial health in these women," she says of bloggers like Freelee and Milliany. "It's likely that the complete absence of periodsamenorrheaindicates that ovulation is not occurring and could have a significant negative impact on reproductive health."

In comments reported by the Daily Mail, eating disorder charity Beat said of Freelee's video: "Although taken out of the new diagnostic criteria for anorexia as it excludes men, amenorrhea has in the past been used to diagnose anorexia nervosa. Being at a low weight and restricting intake for a significant lengths of time can have other serious side effectslow blood pressure, osteoporosis, organ failure, infertility, restricted growth among others."

Freelee the Banana Girl in her video about losing her period on a raw vegan diet. Screenshot via YouTube

For other bloggers, there is an almost quasi-religious connection between periods and clean eating, the diet turned lifestyle that can sometimes tip over into a form of disordered eating known as orthorexia.

A raw food blog titled RawforLife exemplifies this attitude, asking: "If we were all living natural [sic], in a 'Garden of Eden', without pads, tampons, tissues (or even clothes?), would we all be running around dripping blood all over the place for a few days a month?"

Despite being posted eight years ago, a post called "Periodsthey may be normal but are they healthy?" continues to be one of the site's most shared and commented on pieces today.

"The main aim of this article has been to challenge the prevailing view of periods as 'healthy,'" a raw food blogger called Debbie writes. She claims that menstruation could be a symptom of living a non-raw vegan lifestyle: "Perhaps periodsthe pain, the blood flow, PMT were rightly named a 'curse'a curse on us for falling short of living how we are meant to live physically and psychologically."

This idea comes up regularly among these bloggers: that women hundreds of years agoand animalshad or have lighter periods thanks to a plant-based diet.

Maybin, however, says that these claims have little basis in medical fact. "It's true that women previously had fewer periods; approximately 40 in their lifetime, versus about 400 for modern women in developed countries," she says. "However, I think this is unlikely to be due to a vegan or plant-based diet, but because these women were either pregnant or lactating for most of their lives."

Freelee and Debbie did not respond to comment (Freelee started a new ASMR-themed YouTube channel in April). But when asked directly by followers, they both refute the claim they're encouraging women to stop their periodsthough regardless of their intentions, their influence is clear.

While Debbie's comment section is packed with breastfeeding mothers and those on the cusp of the menopause deliberating these ideas, Freelee's is dominated by young peoplesome teenagers as young as 13thanking her for inspiring them to change their diet.

"The medical industry certainly doesn't tell us the truth," writes one under the "How I lost my period on a RAW VEGAN Diet" video. "Trust your fellow humans, not outdated tradition, disease and corporations who spread lies."

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But Maybin warns that a very restrictive diet or excessive exercise can also lead to a condition called hypothalamic hypogonadism. "In menstruating women, the brain sends signals to the ovaries to produce hormones to regulate the endometrium. This results in ovulation and, if pregnancy does not occur, menstruation.

"In hypothalamic hypogonadism, the body assumes a state of stress and shuts off the signal from the brain to the ovaries. This reverts the body to a pre-pubescent like state, where pregnancy is not possible as the ovaries temporarily shut down and menstruation does not occur.

"If this state is maintained long term, women can have problems due to low estrogen levels, e.g. risk of loss of bone mineral density and osteoporosis."

While she says that not enough research has been done to know exactly what effects diet can have on menstruation, it makes sense that a "healthy balanced diet"i.e. one that does not excessively restrict certain food groupsis good for all women and their periods.

Despite the risks, these blogs remain popular, including a new video uploaded by Freelee in September: "If you've got heavy periods, that's not normal," she says in the clip, which has been viewed almost 250,000 times. "That is not as healthy as you can be."

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The Vegan Diet Bloggers Who Think Periods Are 'Not Natural' - Broadly

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