The Health First Guide to Building Better Bones with Aquamin : simplebooklet.com

THE HEALTH FIRST GUIDE TO BUILDING BETTER BONES WITH AQUAMINTM Losing bone density is a natural part of aging particularly for women but osteoporosis is not It s important to pay attention to your bones in your younger years to ensure they remain strong and keep you moving when you re older The type of calcium that we consume is critical Plant based calcium has greater bioavailability than animal based HEALTH FIRST CHOOSES AQUAMINTM FOR OUR CUSTOMERS The Health First product collection features professional grade products with highly bioavailable and clean ingredients at prices that are more attainable for Canadians We choose nothing but the best plant based calcium for our bone support products and multivitamins AquaminTM BONE BUILDING RECIPES AND TIPS INSIDE The pristine waters of the Westfjords in Iceland

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A B O U T A Q U A M I N TM THE MAGIC MINERALS INSIDE HEALTH FIRST PRODUCTS Iceland is a place steeped in magical tradition It s no wonder then that AquaminTM one of the world s most magical forms of minerals is sourced from the pristine waters of the small protected village of Bildudalur in the Westfjords of Iceland WHY DOES HEALTH FIRST CHOOSE AQUAMINTM IT S A PLANT BASED WHOLE FOOD AquaminTM is a whole food red algae rich in calcium magnesium and a complement of 72 other minerals including potassium phosphorus and the trace minerals boron copper selenium silica strontium vanadium and zinc all of which help to bolster bone and overall health IT S ABSORBED WELL BY THE BODY AquaminTM has a unique honeycomb structure with a broad surface area and buffering ability that has been shown in extensive studies to optimize mineral absorption in the body with less incidence of gastric upset and constipation 2 IT HAS A BIG IMPACT ON BONE HEALTH AquaminTM helps to remineralize bone cells to support new bone tissue formation and preserve bone strength and acts as an anti inflammatory to help reduce gut inflammation which has for decades been linked to a decrease in bone mass IT S SUSTAINABLY HARVESTED AquaminTM is harvested under strictly controlled licence by the Icelandic government and independently monitored by GPS systems and divers to ensure it does not affect the local ecosystem It is subject to rigorous standards to achieve organic certification

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For over 20 years AquaminTM has been extensively studied for its beneficial effects on bone health inflammation osteoarthritis digestive health and more recently its impact on the microbiome The growing body of research supporting the benefits of AquaminTM has been conducted independently largely at academic institutions across the world with results being published in peer reviewed scientific journals AquaminTM s unique trace mineral profile works synergistically to provide unique and robust bioactivities MAINTAINING BONE HEALTH Studies have shown that AquaminTM assists in preserving bone density by providing a more bioavailable source of calcium that works synergistically with essential trace minerals while helping to reduce symptoms associated with inflammation 1 2 A large scale study with 300 post menopausal women also demonstrated a reduction in bone turnover markers over the course of 24 months 3 OSTEOARTHRITIS AquaminTM has been shown to improve mobility and reduce the pain and stiffness associated with osteoarthritis OA 4 Study data indicates that AquaminTM may allow partial reductions in NSAID usage in patients with moderate to severe OA and has also been found to be superior to glucosamine at reducing pain levels and stiffness and increasing activity levels when compared in two double blind placebo controlled studies 4 5 IMPROVING DIGESTIVE HEALTH The essential trace minerals in AquaminTM have been shown to help maintain a balanced microflora and healthier stomach wall which is necessary to reduce gastrointestinal GI inflammation and leaky gut 6 7 AquaminTM promotes the bonding of cell adhesion enhances barrier formation and integrity and helps to systematically arrange the proteins necessary to create an impermeable membrane in the colon 8 PREBIOTICS AND THE MICROBIOME Not only does AquaminTM help to reduce gut permeability but it has also been shown in recent peer reviewed studies to enhance microbiome diversity Micro organisms in the gut can use AquaminTM to enhance the terrain in the colon increase colonic pH levels and decrease lactate production This allows AquaminTM to be considered a mineral prebiotic that helps to optimize GI microbial function 9 10 Sources 1 Aslam MN et al A mineral rich extract from the red marine algae Lithothamnion calcareum preserves bone structure and function in female mice on a Western style diet Calcified tissue international 2010 86 4 313 24 2 Aslam MN et al Preservation of bone structure and function by Lithothamnion sp derived minerals Biol Trace Elem Res 2013 156 1 3 210 20 3 Slevin MM et al Supplementation with calcium and short chain fructo oligosaccharides affects markers of bone turnover but not bone mineral density in postmenopausal women J Nutr 2014 144 3 297 304 4 Frestedt JL et al A natural mineral supplement provides relief from knee osteoarthritis symptoms a randomized controlled pilot trial Nutr J 2008 7 9 5 Frestedt JL et al A natural seaweed derived mineral supplement Aquamin F for knee osteoarthritis a randomised placebo controlled pilot study Nutr J 2009 8 7 6 Aslam MN et al A Calcium Rich Multimineral Intervention to Modulate Colonic Microbial Communities and Metabolomic Profiles in Humans Results from a 90 Day Trial Cancer Prev Res Phila 2020 13 1 101 116 7 Varani J et al Cell Matrix Interactions Contribute to Barrier Function in Human Colon Organoids Front Med Lausanne 2022 9 838975 8 Aslam MN et al A Multi Mineral Intervention to Modulate Colonic Mucosal Protein Profile Results from a 90 Day Trial in Human Subjects Nutrients 2021 13 3 939 9 Crowley EK et al Dietary Supplementation with a Magnesium Rich Marine Mineral Blend Enhances the Diversity of Gastrointestinal Microbiota Mar Drugs 2018 16 6 216 10 Felice VD et al A Marine Derived Multi mineral Supplement Influences Bacterial Fermentation and Short Chain Fatty Acid Profile In Vitro J Med Food 2021 24 5 558 562 3

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BONE BUILDING KALE SALAD Did you know that dark leafy greens such as kale are some of the best sources of bioavailable calcium Unlike the calcium found in dairy calcium from plant sources is more easily assimilated by our bodies SERVES 2 INGREDIENTS 1 bunch Tuscan or black kale stems removed and leaves torn into bite sized pieces 1 lemon juiced S ea salt to taste 1 avocado pitted and peeled cup nutritional yeast C ayenne optional to taste OPTIONAL ADDITIONS Shredded purple cabbage napa cabbage carrots and or beets 1 cup of cooked grain of choice DIRECTIONS 1 In a large bowl combine kale lemon juice and salt Massage until kale begins to soften 2 Add avocado and nutritional yeast and mash it into the kale with your hands until leaves are evenly coated 3 Add cayenne and optional additions of choice 4 Salad will keep for up to three days in the refrigerator Drizzle with tahini dressing for extra bone building goodness 4

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BASIC TAHINI DRESSING We love tahini as it s a creamy nut free butter option made from sesame seeds that is packed with calcium It has a fairly neutral taste and works great on top of salads vegetables and stews SERVES 2 INGREDIENTS cup extra virgin olive oil cup tahini 2 3 tbsp fresh squeezed lemon juice to taste 2 tsp Dijon mustard 2 tsp maple syrup tsp sea salt Freshly ground black pepper to taste 2 tbsp ice cold water or more as needed DIRECTIONS 1 In a mason jar combine all ingredients except water and whisk until smooth 2 Add the cold water and whisk again If your dressing is too thick to drizzle whisk in more cold water 1 tablespoon at a time 3 This dressing will keep well in the refrigerator covered for about one week It may thicken with time simply thin it with a little more cold water as needed 5

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HEALTH FIRST CAL MAG SUPREME CALCIUM Calcium is fundamental to bone health 99 of bones are made from calcium phosphate complexes which are critical for bone remodelling A state of calcium deficiency can cause bone to be broken down to release calcium resulting in weaker bones over time As we grow older it s more difficult to absorb calcium so consuming absorbable plant based forms or supplementing with AquaminTM calcium can help to prevent deficiency VITAMIN D3 Vitamin D helps the body to absorb calcium which we know is essential for building new bone tissue If the body isn t absorbing enough calcium it will simply break down bones to get it AquaminTM and vitamin D work particularly well together and have been shown in studies to reduce the risk of fractures in postmenopausal women MAGNESIUM Magnesium contributes directly to the structure and strength of bones as 60 of the body s magnesium is found in bone tissue It also contributes indirectly as a co factor in vitamin D synthesis and activation thus supporting calcium absorption AquaminTM magnesium is a highly absorbable form that can help to maintain sufficient magnesium in the body for bone health BONE COMPOSITION Why are minerals so important for bones Because they are made of them Bone tissue is formed from the deposit of the core minerals calcium and phosphorus into a lattice like structure made from collagen protein fibres SHUTTLING MINERALS INTO BONES VITAMIN K2 Magnesium and vitamin D help with calcium absorption but what helps it actually get into the bones This is where vitamin K2 comes in Vitamin K2 is the activator of osteocalcin a hormone produced by osteoblasts to pull calcium out of the blood and bind it to bones thus contributing to bone mineralization and preventing calcium 6 from accumulating in blood vessel walls It s important for calcium to actually make it into the bones because excess calcium can accumulate in blood vessels and increase the risk of heart disease Several key bone factors inhibit calcification and contribute to bone mineralization

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The Health First Cal Mag Supreme collection is formulated with AquaminTM calcium and magnesium plus key vitamin and mineral factors that are easily absorbed by the body They work together to ensure that calcium actually makes it into the bones to do its job of building bone tissue BONE REMODELLING Bone remodelling is the process whereby bones are continuously being broken down and rebuilt to ultimately make them stronger Osteoblasts are bone builders that make the collagen lattice where calcium is deposited while osteoclasts break down bone by releasing calcium from bone tissue POTASSIUM Bones don t like an acidic state because they must release calcium to neutralize acid causing bone weakening over time Potassium prevents this by regulating acidity It also helps to form new bone by supporting calcium absorption and activating enzymes involved in the production of the collagen matrix that gives bones their underlying structure POTASSIUM Zinc is another mineral that bones love because it acts as a cofactor for the activity of the enzyme alkaline phosphatase which is essential for bone formation as well as a precursor for collagen production that other really important component of bone tissue BONE DISEASE While osteoclast action seems counterintuitive it actually helps to maintain mineral levels that support future bone growth But when osteoclasts are more active than osteoblasts there is a net breakdown of bone which can lead to osteopenia and if left unchecked osteoporosis BORON Boron may be a trace mineral but it supports the key bone nutrients in a big way It has been shown in studies to increase blood levels of vitamin D and decrease excretion of calcium and magnesium from the body all helping to optimize their absorption 7

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SALMON CAKES Chock full of calcium omega 3 fatty acids B vitamins selenium and protein these salmon cakes are a delicious source of nutrients for bone and overall health SERVES 2 4 INGREDIENTS 2 6 ounce cans of wild salmon bones in drained 2 eggs beaten cup cooked quinoa 2 tbsp minced red or green onion 1 clove minced garlic cup shredded carrots cup fresh chopped herbs e g dill and parsley 1 tbsp Dijon mustard 2 tbsp flax seeds tsp sea salt DIRECTIONS 1 P reheat oven to 375 and line a cookie sheet with parchment paper 2 Mix all ingredients together If consistency is too wet add a little more cooked quinoa 3 Using an ice cream scoop or 3 cup measuring cup spoon mixture onto cookie sheet and form into patties 4 Bake for 12 minutes Remove from oven flip salmon cakes over with a spatula and bake for another 5 minutes 5 Remove from oven and serve warm or at room temperature 8

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HERBY DAIRY FREE DILL SAUCE Use the Basic Tahini Dressing recipe on page 5 and add the ingredients below to make a yummy dip for your salmon cakes SERVES 2 4 INGREDIENTS cup Basic Tahini Dressing recipe on page 5 cup loosely packed fresh dill cup vegan mayonnaise 1 tbsp Dijon or grainy Dijon mustard 2 tbsp lemon juice 2 tbsp nutritional yeast Sea salt to taste DIRECTIONS 1 M ix all ingredients in a bowl If you would like a thicker consistency add more mayonnaise 2 Store in an airtight container in the fridge for up to four days TIPS FOR INCREASING YOUR CALCIUM INTAKE DID YOU KNOW Your body can only absorb a certain amount of calcium at a time Infuse your body throughout the day rather than all at once Follow these tips to optimize your intake If you re really not into salads add chopped greens at the end of the cooking process for eggs soups saut s and sheet pan meals to gently heat them On the go Put your greens in a smoothie You and your kids won t even notice spinach collards or kale once it s all blended up Sesame seeds are particularly high in calcium Their small size and neutral taste allow you to hide them in almost any recipe sweet or savoury Just one tablespoon contains 88 mg of calcium Canned fish like salmon and sardines with the bones are a great source of calcium One 6 ounce can of salmon with bones contains about 540 mg of calcium and a 3 ounce can of sardines with bones 325 mg 9

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HEALTH FIRST MULTI SUPREME MULTIVITAMINS Multivitamins guard against nutrient deficiencies We may not even know that our diet is deficient in a nutrient because it can take time for symptoms of deficiency to emerge and at that point our bodies may already be performing sub optimally As we age we become less efficient at absorbing nutrients from food so supplementation may be beneficial B I O AVA I L A B I L I T Y It s the bioavailability of nutrients in a multivitamin that sets it apart If nutrients are difficult to absorb they may actually do more harm than good Forms of vitamins and minerals have varying degrees of bioavailability so it s important to pay attention to those in your multi Certain trademarked ingredients have robust studies demonstrating superior bioavailability IMMUNITY There are 2 main components of immunity Innate immunity is our first line of defense comprised of skin and mucous membranes for blocking invaders and white blood cells for killing them Adaptive immunity involves the production of antibodies and T cells which occurs after exposure to an invader VITAMINS A C AND E Vitamins A C and E have something in common they are powerful antioxidants that protect tissues from oxidative damage and inflammation This is important for gut and immune health They nourish the gut lining keep inflammation at bay and protect the innate immune system A buffered form of vitamin C is gentler on the oral cavity and stomach DIGESTION Gut health is key to good B VITAMINS B vitamins act as coenzymes in various biochemical reactions that convert food into usable energy They are vital for the health of many bodily functions including digestion and red blood cell formation and critical for production of neurotransmitters and health The digested nutrients from food are what fuel us so if we re not digesting well deficiencies can arise Undigested food left in the intestinal tract can also cause leaky gut and a chronic state of inflammation in the body proper functioning of the nervous system which sends signals that 10 direct every aspect of the body

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Health First Multi Supreme Multi One Daily Supreme Pre and Post Natal Multi Supreme and Men s and Women s 50 Plus Multi Supreme are packed with phytonutrients featuring AquaminTM calcium and magnesium methylated B vitamins and buffered vitamin C Family First Multi is a one stop solution for parents with nothing artificial VITAMIN D BRAIN AND NERVOUS SYSTEM The brain is the body s control centre for movement information processing generation of memories thoughts and emotions and just about everything else the body does It relies on nervous system messaging and is dependent on a multitude of nutrients for proper functioning The many roles of vitamin D in the body continue to be unveiled from supporting calcium absorption for bone health and promoting muscle protein synthesis to modulating the innate and adaptive immune systems and regulating the action of brain neurotransmitters MINERALS Macro and trace minerals together help to build strong bones support nerve function and muscle contraction balance acidity and act as cofactors for enzymes in metabolic reactions Trademarked minerals such as AquaminTM calcium and magnesium and Ferrochel iron are backed by robust studies that point to superior absorbability and widespread benefits in the body PHYTONUTRIENTS MUSCULAR SYSTEM Without muscles we wouldn t be moving very far They move our bones by contracting and relaxing which happens through a combination of nervous system signalling and the release of energy in muscle cells that powers muscle contraction Phytonutrients are plant compounds that can up the value of your multi Quercetin rutin lutein lycopene and citrus bioflavonoids are just a few that offer huge benefits such as protection against oxidation inflammation and infection and support for healthy digestion vision and cognition 11

The Health First Guide to Building Better Bones with Aquamin

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