Nurturing Health nutrition that works
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C A N A DA
January – February 2020 • Volume 10 Edition 1
Kickstart 2020 the right way! After a season of indulgence, many of us enter the first months of the year with a deep-set urge to detox and shed any unhealthy weight recent gained during the holidays or even over the course of the year. This may involve elaborate cleanses, restrictive diets, and dramatic increases in lifestyle and fitness habits. Sounds great, right? However, the Statistic Brain Research Institute notes that perhaps only 8% of people end up meeting the goals they set for themselves. How can we avoid this happening to us and our loved ones? Psychologists and nutritionists tend to recommend setting realistic and sustainable goals that can stay integrated in your life. A cleanse of tree syrup, cayenne pepper and lemon juice followed by a new diet exclusively composed of certain superfoods, and a sudden fivefold increase in aerobic exercise may sound ideal for some. However, for the majority of us, more modest adjustments will lead to more realised results. What adjustments can become a part of your day-to-day life, and keep you on the good health track? 1. Increase your muscle mass through safe weight-training exercises, even at home. A modest increase on these fatburning body tissues can have a positive impact on your metabolism, insulin resistance, and heart health. Start with small weights, or focus on your biggest muscles such as your glutes which can be strengthened through simple exercises such as well-executed squats. 2. Cut back on the worst toxins by 50% or even just 25%. If you drink alcohol, love sugary treats, or are drawn frequently to fast food feasts, going cold turkey would be ideal, but for the long term, even a specific reduction (more effective than a vague “less”) can have a huge effect. Of course, if you repeat the reduction percentage every new year, the accumulative effect can have those toxins virtually wiped out in a few years! 3. Incorporate the right supplements, including AIM Herbal Fiberblend, fit ‘n fiber, Herbal Release, and FloraFood. • Herbal Fiberblend helps to maintain whole-body health by providing natural psyllium fibre (soluble and insoluble) and cleansing herbs that remove toxins from the body. It helps to maintain digestive health and promotes regular bowel movements.
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fit ’n fiber helps to promote digestive health with oat fibre, psyllium, and herbs that cleanse the intestinal tract. Oat fibre relieves irregularity to improve detoxification. • Herbal Release helps to maintain a regular bowel by providing herbs that cleanse the body of toxins. Each herb, including cascara sagrada, barberry, echinacea, and parsley, was carefully selected to support the stomach, liver, kidneys, gallbladder, pancreas, spleen, skin, and digestive system. • FloraFood helps to maintain digestive health with a unique blend of probiotics— Lactobacillus gasseri, Bifidobacterium bifidum and Bifidobacterium longum—that restore and help maintain a balanced intestinal flora. These good bacteria are known to stimulate and enhance the immune system, balance intestinal pH, and protect against environmental toxins. 4. If you go off track, don’t ‘guilt sabotage’ youself. Avoid associating the adherence to your health goals with virtue and any missteps with moral weakness. Like everything else in life, our health approach exists on a continuum, and if we occasionally veer to the less-ideal end, simply course-correct. That one generous slice of cheesecake or that indulgent one day in bed binge-watching your favourite TV show perhaps won’t progress your short-term goals, but punishing yourself by believing you’re incapable to keeping resolutions - and thus giving up - is far worse. In one year’s time, will the rare indulgence have a real impact? No, as long as we don’t let it. Make this coming year one that you can look back upon where being on the right track was manageable enough to sustain throughout 2020. References: • https://www.bbc.com/future/article/20150108-dos-and-donts-of-a-january-detox • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306910/ • https://www.bbc.com/future/article/20141219-why-does-guilt-increase-pleasure
Shattering the Myth of Plant-based Protein
Many urbanites are juggling busy schedules every day and may have found it a challenge to feed their bodies nutritiously with very short meal preparation time. When you are running late for work or appointments, rushing to school or picking up the kids, or skipping meals in order to get the chores done, drinking a protein powder smoothie is a quick and healthy choice. As demand for plant-based proteins continues to rise, there are many myths and inaccuracies about them. We are debunking the common myths to help you make more informed dietary choices which should have an impact on your health and well-being. Two key concepts to keep in mind: Proteins are made up of 20 different amino acids. Nine of the 20 amino acids are essential amino acids which our bodies cannot produce. Essential amino acids must be supplied by our diet.
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Myth 1 – Plant-based proteins are incomplete proteins This is the most common myth as plant-based proteins do not have all of the nine essential amino acids, making it incomplete. Our bodies treat plant-based proteins the same as other protein sources: breaking it down into its amino acid components which are then stored in the body. Thinking about a daily protein intake rather than a singleserving, your body can combine the amino acids from different food sources, ensuring all essentials amino acids are in the blend. If you are maintaining a healthy, balanced diet that meets your daily nutritional needs, you can get complete protein from plant-based proteins. Myth 2 – Plant-based proteins do not build muscle as well as animal proteins A substantial amount of research has demonstrated that certain plant-based proteins may increase muscle thickness and lean body mass. In a study published in the February 2017 American Journal of Clinical Nutrition, researchers found that differences in protein sources had no impact on musculoskeletal health, for both men and women. The study’s lead researcher, Kelsey Mangano, PhD, assistant professor of nutritional sciences at the University of Massachusetts Lowell, stated, “As long as a person is exceeding the recommended daily allowance for protein, no matter the source in their diet, they can improve their muscle health.” That means, you can still build muscle with the help of quinoa, legumes, beans, and plant-based protein powder. 2
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Myth 3 – Plant-based proteins are high in carbs It is all about packaging. When we eat foods for protein, we also eat everything that comes along with it: fats, carbs, fibre, sodium, and more. It is the protein source that is likely to make a difference for our health. For instance, a 4-ounce sirloin steak gives you 33 grams of protein but it also contains 5 grams of saturated fat; a cup of legumes delivers 18 grams of protein and 15 grams of carbs, but the carbs are mostly complex carbohydrates in which a substantial amount is dietary fibre, and it has virtually no saturated fat. Many good quality plant-based protein powders are now high in protein with very few carbs. So when you are still debating whether you are getting enough protein on your plant-based diet or a glass of plantbased protein powder, remember all plants use the same 20 amino acids to build their proteins and all proteins ultimately come from plants. PRODUCT HIGHLIGHT ProPeas • Pea protein powder – clean, alkalizing protein from a vegetable source • Contains branched-chain amino acids (BCAAs) • Helps build and maintain strong, healthy muscles • Promotes satiety (feeling full) • Supports healthy weight management References: • Mangano, KM., Shivani Sahni S., Kiel, DP., Tucker KL., Dufour AB., Hannan, MT. Dietary protein is associated with musculoskeletal health independently of dietary pattern: the Framingham Third Generation Study. The American Journal of Clinical Nutrition, vol. 105 (3), March 2017, p. 714–722. Retrieve from: https://doi.org/10.3945/ajcn.116.136762 • https://doctorsthatdo.osteopathic.org/5-myths-of-whole-food-plant-based-dietsdebunked • https://www.foodmatters.com/article/top-5-protein-powder-myths-busted • https://www.health.com/nutrition/vegetarian-protein-animal-protein-build-muscle
Cardiovascular Benefits of Dietary Fibre The February 2, 2019 edition of The Lancet, p published a study completed by a group f from New Zealand and the United Kingdom February is t that found a diet high in fibre reduced Heart Health the t risk of a wide range of potentially Month life life-threatening conditions, including heart dise disease, stroke and high blood pressure. r The researchers conducted a series of systematic reviews and meta-analyses of prospective
They found that on average, the group of people who ate 25-29 grams of fibre a day reduced their risk of a range of health conditions by between 15 and 30% compared to those who ate the lowest amounts of fibre (0-15 grams). On a population level, that means if 1,000 people from the lowest fibre group (less than 15 grams of intake daily) moved to the high-fibre group (25 grams and up), thirteen fewer people would die and six fewer would get heart disease. The illustration on the left shows how fibre may extend our lifespan. It CARDIOVASCULAR BENEFITS OF DIETARY FIBRE helps get rid of excess bile, feeds our good Reduced LDL Increased bile bacteria, changes our cholesterol acid production gut hormones, which collectively helps control Short chain fatty our cholesterol, body acid production weight, blood sugar and Body weight regulation blood pressure, and Reduced cholesterol synthesis ultimately reduces the Dietary risk of cardiovascular Improved glucose fibre Reduced disease. Reduced risk of CVD metabolism intake macronutrient Health Canada absorption recommends 25-38 grams Reduced risk of Low calories of daily fibre intake but diabetes Increased satiety surveys indicate that Reduced blood pressure the average Canadian Delayed gastric daily intake is about emptying 14 grams. The two AIM Effect on gut fibre products, Herbal hormones Fiberblend (5 grams of studies and randomised controlled clinical trials published over the fibre per serving) and fit ‘n fiber (10 grams of fibre per serving), past two decades which reported on indicators of carbohydrate can help you to top up your daily fibre needs. quality and disease incidence mortality and risk factors. That means, References: • AIM Australian Newsletter. April-May 2019 the researchers searched, identified, reviewed and analyzed studies • Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., Morenga, LT. that tracked people over time, recording what kinds and how many Carbohydrate quality and human health: a series of systematic reviews and metacarbohydrates they consumed and their health outcomes. They aimed analyses. The Lancet. Feb 9, 2019; 393 (10170): 337-492. Retrieved from https://doi.org/10.1016/S0140-6736(18)31809-9 to establish an evidence base for quantitative recommendations for • Health Canada. Fibre. Retrieve from https://www.canada.ca/en/health-canada/ intakes of dietary fibre. One of the study researchers, Jim Mann, services/nutrients/fibre.html professor of the University of Otago, New Zealand, said the effect of • Heart and Stroke Foundation. Fibre and Whole-grains. Retrieve from https://www.heartandstroke.ca/get-healthy/healthy-eating/fibre-and-whole-grains fibre was far stronger than they ever thought. PRODUCT HIGHLIGHTS: Herbal Fiberblend • Contains psyllium, for soluble and insoluble fibre along with cleansing herbs • Supports a high-fibre intake for digestive and overall health • Provides gentle relief of constipation and/or irregularity • Helps to lower LDL cholesterol levels when used in conjunction with dietary modifications fit ’n fiber • Contains dietary fibres from acacia, apple, flaxseed, konjac, oat and psyllium along with beneficial botanicals • Increases healthy fibre intake daily • Helps to temporarily increase satiety/feelings of fullness • Supports weight management Nurturing Health • January - February 2020
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Did you know?
Working Out with AIM Share by Director Jan Baxter Waterloo, Ontario
Regular exercise can slow the progression of Alzheimer’s for those at risk A recent study published in the September 2019 issue of Journal of Alzheimer’s Disease found that a 30-minute aerobic exercise four to five times a week may slow cognitive decline in older adults who are at high risk of developing Alzheimer’s. The 12-month study compared the cognitive function and brain volume between two groups of sedentary elders with memory issues. One group did aerobic exercise, and another group did only flexibility training. Brain imaging showed that participants from the aerobic exercise group who had amyloid buildup—experienced slightly less brain volume reduction in their hippocampus—a crucial region of the brain for memory. The researchers suggested that anyone who is concerned about cognitive decline should consider adding exercise to their daily lives. Reference: Exercise could slow withering effects of Alzheimer’s. Science Daily. September 17, 2019 Retrieve from: https://www.sciencedaily.com/releases/2019/09/190917124832.htm
Holiday Closures AIM Canada Vancouver office and Calgary warehouse will be closed on the following dates:
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Wednesday, January 1, 2020 for New Year’s Day
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Monday, February 17, 2020 for Family Day
Even though I am in my mid-70’s, I want to continue learning how to improve my health and activity as I age, through using the AIM products. I want more energy when I work out at the gym. So when I heard that AIM Director, Celeste Davis had some of her students combine some AIM powders to increase their energy, I was very interested. Now I am taking my “Work Out Wine”, a combination of 1 scoop of Peak Endurance, 1 scoop of RediBeets and 1 scoop of CalciAIM in my 28-ounce blue AIM Blender Bottle filled with water, to the gym, three to four times a week. I drink it while I am on the rowing machine, doing stretches, free weights, TRX, yoga, etc. I love it! Now, I have more energy than I know what to do with! Thanks Celeste, and thank you AIM for improving the quality of my life. Testimonials should not be construed as representing results that everyone can achieve.
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