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Complementary CAASN Certification:

The Canadian Academy of Sports Nutrition (CAASN) has been www.caasn.com Canadian Academy of Sports Nutrition Canada China Forum 4actively involved with many health, sports and nutrition-related events. It was an honor to be invited to be among the Canadian delegation during the 2nd Canada-China Forum on Nutrition and Health Care, which was held in Ryerson university in Toronto on October 08, 2016.

The 2nd Canada-China Forum on Nutrition and Health Care at Ryerson university went well, and we were extremely happy that attendees liked the lecture presented by CAASN regarding "Practical Approach To Weight Management". The forum was a great opportunity to exchange knowledge and academic findings between Canada and China.

After the Forum, Mrs Ping Li, deputy secretary general of China Health Care, personally invited CAASN to China to offer presentations and workshops about sports nutrition and weight management! This meant a lot to us! This meant that health officials and sports-governing bodies had started noticing our visions, missions and new approach to some global health concerns!

CAASN Sports Nutrition Certification:

Our certification program is a unique program and the best complementary program for health care professionals, allowing them to combine the knowledge and skills in sports nutrition to enhance the quality of the services they offer. Accepting students from throughout the world, we have already www.caasn.com Canadian Academy of Sports Nutrition Canada China Forum 2students from Canada, the USA, Iran, Brazil, Ukraine and China. For more information about our certificate program and curriculum, you may go to http://www.caasn.com/academy/certificate-program.html

Also we are pleased to announce that the Canadian Academy of Sports Nutrition (CAASN) has reached a partnership deal with the following fitness clubs, wellness and health centres:

1) Ergo Tech Nutrition, North York

www.ergotechnutrition.com

2) Arian Health Centre, Thornhill

www.arianahealthcentre.com

3) Ultra Fitness, North York

www.ultrafitness.ca

4) Durham Ultimate Fitness, Bowmanville

www.ultimatefitnessclub.ca

5) Durham Ultimate Fitness, Oshawawww.caasn.com Canadian Academy of Sports Nutrition Canada China Forum 3

www.ultimatefitnessclub.ca

6) Quad Fit Club, York Mills

www.quadfitclub.com

7) Alka`s Total Fitness, Thornhill

www.alkastotalfitness.com

8) Junction Health, Toronto

www.junctionhealth.ca

 

 Published on October 15, 2016

FODMAPs Diet for IBS:

Irritable bowel syndrome (IBS) is a functional bowel disorder of the GI system with Irritable bowel syndrome  www.caasn.com Canadian Academy of Sports Nutrition sports nutrition 77unknown cause. It is usually characterized by recurrent abdominal pain or discomfort and changes in bowel habits. IBS affects women up to three times more than men.

The symptoms of IBS tend to come and go over time, and they include abdominal pain or discomfort, changes in bowel habits as alternating periods of constipation and diarrhea, bloating, belching, nausea, and heartburn. To be labelled with IBS, recurrent abdominal pain or discomfort should be present for at least 3 days in a month for at least 3 months. Abdominal pain or discomfort usually subsides with defecation.

Potential causative and contributing factors:

1) Disordered GI motility.

2) Increased sensitivity of the GI system.

3) Poor stress-managing mechanisms.

4) Infections.

5) Poor anxiety-controlling systems.

6) Overactive immune system.

7) Imbalances in normal flora (dysbiosis).

8) Dysregulation of serotonin in the GI system.

9) Food allergies.

10) Candida overgrowth.

Medicinal Nutrition in IBS:

Patients with IBS and their treating health professionals are often get frustrated in easing the signs and symptoms of IBS. However, dietary changes may ease the signs and symptoms if the patient sticks to it meticulously. There is no special diet that would work for everyone. FODMAPs diet has been introduced by Australian researchers to relieve symptoms of IBS. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

People with IBS should avoid high FODMAPs food. Few studies indicate that up to 75% of people with IBS have their symptoms eased by FODMAPs diet.

High FODMAPs Food (Banned Food in IBS):

Fruits: apples, apricots, blackberries, cherries, dates, figs, Goji berries, grapefruit, guava, lychees, mango, nectarines, pears, peaches, pineapple (dried), pomegranate, plums, prunes, raisins, tamarillo, watermelon, dried fruits and canned fruits.

Grains, grain-related and gluten-containing food: wheat, barley, rye, biscuits, croissants, cakes, muffins, pastries, wheat germ, couscous, muesli, semolina, spelt and granola bars.

Dairy products: milk, cheese, cream cheese, yogurt (including Greek yogurt), Irritable bowel syndrome  www.caasn.com Canadian Academy of Sports Nutrition sports nutrition 78cream, ice-cream, custard and kefir.

Nuts: cashews and pistachios.

Legumes: lima beans, kidney beans, chick peas, and lentils (in higher quantities).

Sweeteners: fructose, sorbitol, xylitol, mannitol, maltitol, and high fructose corn syrup.

Sweets: chocolates, honey, and jam.

Vegetables: artichokes, asparagus, avocado, beets, broccoli, Brussels sprouts, cabbage, chicory, cauliflower, fennel, garlic, leeks, okra, onions, peas, radicchio, mushrooms, snow peas, soy beans and split peas.

Processed meats and sausages.

Drinks: beer (more than 12 oz a day),caffeinated beverages, coconut water, coffee, energy drinks, soy milk, strong teas (black, chai, herbal and chamomile) and wine (more than a one glass a day).

Low FODMAPs Food (Allowed Food in IBS):

Fruits: banana, blueberries, cantaloupe, cranberry, Clementine, grapes, orange, honeydew melon, kiwi, lemon, lime, papaya, pineapple, tangerine, strawberries, and raspberries.

Vegetables: alfalfa, basil, bell peppers, Bok Choy, carrots, celery, chives, cilantro, collard greens, coriander, corn, eggplant, green beans, lettuce, cucumber, kale, parsley, parsnips, potato, pumpkin, radish, spinach, squash, Swiss chard, tomato, turnip, sweet potatoes, yam and zucchini.

Drinks: rice milk, almond milk, protein supplements, peppermint tea, weak teas and water.

Seeds: flaxseeds, chia seeds, hemp seeds, poppy seeds, pumpkin seeds, sesame seeds and sunflower seeds.

Lean proteins: fish, turkey, lamb, chicken, canned tuna, eggs and lactose-free dairy products.

Seafood: crab, lobster, mussels, oysters, and shrimp

Nuts: almonds, Brazil nuts, chestnuts, hazelnuts, peanuts, pine nuts and walnuts.

Cereals, grains, grain-related and gluten-free food: amaranth, buckwheat, bulgur, corn, millet, quinoa, rice, maize and sorghum.

Spices: black pepper, cardamon, chilli powder, cinnamon, saffron, turmeric, ginger and sumac.

It is not easy to stick with FODMAPs diet! However, if an IBS patient follows the diet carefully and takes IBS-supporting supplements, the symptoms of IBS should start easing down in few weeks!

Abazar Habibinia, MD, DFN

Executive Director of the Canadian Academy of Sports Nutrition.

Published on June 13, 2016

Exercise in Cold Weather:

Exercise in cold ambient air produces significant physiologic and psychologicwww.caasn.com Canadian Academy of Sports Nutrition Exercise in Cold Weather  1 challenges. The physiologic strain of exercise in cold weather depends on three factors: a) hydration level, b) body metabolism, and c) body fat. One of the functions of the upper airways is to warm and moisturize the inhaled air before reaching the bronchi.

Cold air does not usually damage the airways. Even in an extreme cold weather, the inhaled air usually warms to 27 - 32°C by the time it reaches the bronchi. When exercising in cold weather, you breathe large volume of cold, dry air. The respiratory passages have to warm and moisturize the air you inhale, which results in considerable loss of water and heat. Water loss from airways usually contributes to overall dehydration, dry mouth, burning sensation in the throat and irritation of the airways.

Cold-induced dry throat usually triggers cough during the recovery period. In people with asthma, the signs and symptoms may exacerbate (cold weather-induced asthma attack). Studies have confirmed that post-exercise coughing in cold weather relates directly to the overall respiratory water loss, not heat loss.

Another interesting fact is that the body shows remarkable flexibility in selecting fuel when exposed to cold. A response to cold is shivering, which serves an important role in maintaining core body temperature.

When you do low intensity exercise in an appropriate temperature, the body consumes mainly fats. But when you exercise with low intensity (e.g. brisk walk) in cold weather, as the duration of exercise increases and shivering occurs, the body shifts from fats to carbohydrates as fuel.

Exercise in cold weather causes shivering, resulting in an increase in oxygen consumption followed by an increase in body metabolism. Subcutaneous fat acts as an insulation and prevents from dissipating heat. Therefore, the less body fat you have, the more cold you feel when exposed to cold.

Safety guidelines when exercising in cold weather: www.caasn.com Canadian Academy of Sports Nutrition Exercise in Cold Weather  2

1) Drink plenty of water to keep your body fully hydrated.

2) Have complex carbohydrates of alkaline nature, up to 1gr/kg, about 90 minutes before your exercise (see nutrition before exercise).

3) Wear a scarf or cellulose mask-type "balaclava" to cover your nose and mouth to trap the water in exhaled air, which subsequently warms and moisturizes the next incoming inhaled air.

4) Cover your upper chest up to your chin, the "thyroid territory", with a woolen scarf.

5) Dress in three layers: the first layer had better be a lightweight synthetic material such as polypropylene to draw away moisture and sweat from your skin. The second layer should be a woolen material or fleece to insulate your body, and the third layer has to be a lightweight, waterproof and wind resistant material.

6) Always wear a hat, gloves, and a sturdy footwear that has a good traction to prevent from slip and fall on snow or ice.

7) Pay attention to weather forecast and let someone know that you are out for an exercise and about your route.

The "No-Winter Fitness List':

If you have been diagnosed with any of the following medical conditions, we do not recommend exercising outdoor in cold weather. And if you decided to exercise in cold weather, always consult your doctor first.

a) Heart diseases.

b) Asthma.

c) Cold-induced urticaria.

d) Raynaud's disease or phenomenon.

e) Buerger`s disease.

f) Peripheral atherosclerosis.

Stay safe and healthy,

Abazar Habibinia, MD, DFN, CSDTT

Director of Canadian Academy of Sports Nutrition

Published on February 24, 2016

Okra May Cause Infertility:

Okra is a green vegetable from mallow family and it is sometimes called “lady`s finger”. infertility 6 Canadian Academy of Sports Nutrition www.caasn.comThough it has many health benefits and contains some vitamins and phytonutrients, it may have downside as well. For the health benefits and nutritional value of okra, click here.

A unique substance in okra is “gossypol”. It is a polyphenolic compound that is mostly found in okra seeds. Gossypol is also found in other species of the mallow family, such as cotton and cacao, with cottonseeds containing the highest concentrations.

Gossypol inhibits sperm production and motility by blocking several enzymes that are highly important in energy metabolism in sperm and sperm - producing cells. It does not affect sex hormone levels or libido. Gossypol has been used as a male contraceptive in China for many years.

Few clinical researches were conducted regarding the effectiveness of gossypol in 1986 in China and in the mid 1990s in Brazil. The studies showed that gossypol lowered the number and motility of sperms and made small percentage of men infertile permanently. After publishing the clinical findings of these studies, world health organization (WHO) recommended to put an end to these researches.

Compared to cottonseeds, okra has a trace amount of gossypol. It may not affect a healthy person, but it could be a significant factor in men who are under investigation for their causes of infertility. Selenium or copper deficiencies may aggravate the anti-fertility activity of gossypol. In women, it may cause menstrual irregularity and amenorrhea.

Another side effect of gossypol is hypokalemia (decreased level of potassium in blood), which causes muscle weakness and fatigue and in severe cases, paralysis. This is why consuming higher amounts of okra by competing athletes is totally forbidden. Finally, gossypol may damage the red blood cells, causing hemolytic anemia.

In a nutshell, okra especially in higher amounts is not recommended in the following conditions:

1) Infertile men who are under medical investigation for infertility.

2) Women who complain of amenorrhea and irregular menses.

3) Hemolytic anemia, for any reasons.

4) Athletes who are going to compete at the highest level.

Abazar Habibinia, MD, DFN, CSDTT

Executive Director of Canadian Academy of Sports Nutrition

Published on October 14, 2015