Transcript Powerful Nutrition for Great Health

Powerful
Nutrition
for
BEST
performance
Archers are athletes,
too!
The State of Health in America
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Heart Disease
High Blood Pressure
Stroke
Cancer
Diabetes
Alzheimer’s
Arthritis
Obesity
Infertility
American Health
• US ranks 48th in life expectancy in the
world, even behind Bosnia. Canadians are
12th by comparison.
• Americans spend more per person on
healthcare per year (>$6,000) than any
other country on Earth. Canada spends
half that.
• We spend more yet are less healthy?
The State of Health in
America’s Youth
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Cancer
Hypertension
Depression
ADHD
Asthma
Diabetes (Adult!)
High Cholesterol
Obesity
Are all up…
What’s wrong with our lifestyle?
1. Not enough exercise – even weekend
warriors do more harm than good
2. Stressful lifestyles
3. America’s focus is on treating illness, not
preventing it. (Pop a pill)
4. Poor diet
5. Not drinking enough water
Exercise - Just do it.
Has been shown to reduce
and even prevent…
Obesity
Heart disease
Hypertension
Diabetes
Alzheimer’s
Stroke
Depression
How much is enough water?
Take half your
body weight.
The result is the
# of ounces you
should drink
every day. Think
of those 7-11
64oz cups!
Effects of Inadequate H2O
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Decreased muscle strength & control
Decreased ability to sweat
Increased body core temperature
Decrease in mental acuity
Eventually, heat stroke.
• Is even a 1% loss in physical performance
significant in a 12 arrow match?
The Standard American Diet (S.A.D.)
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High in sugar, wrong sugar
High in wrong fats (Trans and Saturated)
Processed foods, artificial ingredients
Low in fiber
Not enough fruits and vegetables
The Standard American Diet
Too much sugar
load!
The average
American eats
more than 150
pounds of sugar
& HFCS per year.
High Fructose Corn Syrup
(HFCS)
Food Industry manipulated corn
syrup to a double strength
blend.
It has replaced regular sugar
nearly everywhere in food
processing. Check the labels!
Does not stimulate insulin or
leptin, increasing our chances
of diabetes and overeating.
• Fructose is Metabolized to Fat more than any other
sugar. It is also known to raise triglycerides significantly.
• Most Fructose is Consumed as a Liquid (invisible)
• Fructose Does Not Stimulate Insulin Secretion and
unlike glucose, fructose does not enhance leptin, a
hormone thought to be involved in appetite regulation.
Because insulin and leptin act as key signals in
regulating how much food you eat and body weight, this
suggests that dietary fructose may contribute to
increased food intake and weight gain.
• Fructose Has no Enzymes, Vitamins or Minerals
• Corn is a Grain, Not a Vegetable
• HFCS is Everywhere in the American Diet
Sugar (in form of HFCS) Content:
• Sunkist soda: 10 1/2 teaspoons of sugar
• Typical low-fat yogurt with fruit: 10
teaspoons of sugar
• Mott's applesauce: 5 teaspoons of sugar
• Slim-Fast chocolate cookie dough meal
bar: 5 teaspoons of sugar
• 1 tablespoon ketchup: 1 teaspoon of sugar
High sugar intake slows the body’s white blood
cells. It drops the immune system by 90%
for up to 5 hours.
Decreased humidity->thinned mucosa
->decreased barriers
What does that do to the athlete’s
ability to fight infections, particularly in
trips abroad?
How NOT to hydrate
• If you compared the grams of sugar/HFCS
(carbs) found in a typical 16- oz. serving of
several leading brands of sports drinks with the
carb content found in your average Tootsie Roll,
you would discover the following:
• • Gatorade® contains 100 calories and 28 grams
of carbs, which is equivalent to 13 Tootsie Rolls.
• Powerade® contains 34 grams of carbs,
equivalent to 16 Tootsie Rolls.
• Endurox R-4 (Fruit Punch) contains 360
calories and 69 grams of carbs, equal to 33
Tootsie Rolls.
If not an “….ade”…then what?
• The properly nourished archer athlete will
rarely be at risk for lack of electrolytes
• Pure, plain, water is perfectly adequate
MOST of the time
• For shoots like the AZ Cup, alternating one
bottle of electrolytes with several of H2O,
likewise if training in hot summer
• Far more important to watch the Urine!
Urine Output
• Urine output is one of the best ways to
monitor adequate hydration
• Once an hour is appropriate for archerathletes but cannot wait an hour to figure it
out
• Cannot drink your way out of a deficit
during competition
• Should not be “too” deep of a color
Chronic Malnutrition?
• Americans now weigh 25 pounds more on
average, than in 1960.
• We are overfed but inadequately
nourished.
• Fruits and Vegetables today have far less
nutritional value than 1960 (picked weeks
prior to ripening, grown in depleted soils
containing fewer trace elements) and we
are eating LESS not MORE of them.
High fat / Wrong fat
The Essential: Omega 6 and Omega 3 (best ratio is 3:1)
In 1940 our ratio was 4:1 Today it’s 20:1 because of processed foods
Omega 6 – safflower, sunflower, corn (bad – want less)
Omega 3 – fish oils, walnuts, flaxseed, avocados (good –need more
The Good: liquid at room temperature
Olive oil, canola oil, peanut oil, walnut oil
The Bad: solid at room temperature
Saturated fats, cheese, meats
The Ugly: Trans fats or hydrogenated oils
(Crisco, margarine, processed foods)
Enriched Vs Whole
What does “enriched” really
mean?
The nutrition is stripped away for
lighter, fluffier texture. White bread,
white rice, crackers.
Most of the fiber lost, along with
thousands of nutrients. A dozen
man-made nutrients put back so it
can be called “enriched”
Who feels cheated…..?
Choose “whole wheat flour” .
Use brown rice.
What is Whole Food ?
It is food that comes from the whole fruit
or vegetable in its original balance.
When man processes it, he changes it
from the original.
“Why not just take my multivitamin and
eat what I want? It’s got all the RDA
vitamins and minerals.”
Multivitamins are just like enriched foods
with only a tiny fraction of what was in
the original.
Don’t be fooled.
Which would you rather have?
Barcode
(Twinkie,
Centrum)
Whole Spectrum
(Apple,Carrot,etc.)
What’s in a clean
fresh apple?
Over 9,000
phytonutrients in
the proper
balance for
optimal use by
our bodies.
Vitamin D
• Both endogenous and exogenous sources
• Vit D converted in liver to Calcidiol, to
Calcitriol in kidneys
• Calcitriol = most active form in body
• Industrial Revolution caused rickettsia in
children, resurgence in ethnic groups
today.
UV-B
• Sunlight can provide 90-95% of daily
requirement (UV-B causes sunburn)
• UVB causes production in skin in the
presence of body oils, takes ~ 1hr to
absorb after production.
• High skin pigmentation 50-fold reduction,
SPF 8 reduces as much as 97%
• Present 10am to 3pm, blocked by ozone
How to get it
• Must be taken with Calcium or elese toxic
metals (lead, cadmium, aluminum,
strontium) will be more absorbed.
The busiest slide of all
• Designing an optimal diet for the athlete must consider two
approaches. The first is to provide enough calories to support the
body's energy requirement of exercise training. These calories must
be balanced to ensure the proper fuel substrate utilization during
and after exercise. Archers have different needs than sprinters.
• The recommended balance is 55 - 60% carbohydrate, 30% fat, and
15% protein or 1.2 to 1.8 gms / kg / day. The second approach is to
make the calories count. Emphasize nutrient density by prioritizing
foods within each food group so as to deliver the most nutrients per
calorie consumed.
• Antioxidants, such as vitamin C, E, beta carotene and
phytochemicals are most predominant in fruits, vegetables, beans,
legumes, and monounsaturated fats such as olives, nuts, olive oil,
and avocados. Stress to athletes (& their parents!) the importance
and difference between empty calories versus nutrient dense
calories.
The food we need in our lives
FDA now recommends 9-13 fruits and
veggies every day for even the non-athlete.
So does:
• American Heart Association
• American Cancer Society
• American Lung Association
• American Diabetes Association
• Alzheimer’s Association
By the way….
• The National Cancer Institute has reported
that one third of all cancer is diet related.
Before there was gold
• The prize for victors at the Olympics was a
simple olive branch, which was cut with a
gold-handled knife, from a wild olive tree.
The Greeks believed that the vitality of the
sacred tree was transmitted to the
recipient through the branch. This same
olive tree branch, fruit, and olive oil contain
many of the antioxidants which modern
research confirms to be essential to the
athlete's performance
What about the typical archer?
• Research has gone beyond the elite
athlete to show how important diet is for
recreational athletes too. When lifestyle
modification included a 4-month treatment
plan of exercise, antioxidant therapy, and
stress management, there was an
increase in circulating antioxidants in the
blood stream and a reduction in the
circulating product of oxidative stress.
Antioxidants – What’s the big deal?
• Free radicals are involved with the deterioration
of human biochemistry yet are intrinsic to us all
and elevated in athetic endeavors
• The discovery that free radicals are at work to
impair the human body goes beyond the aging
process to include the killer and crippling
diseases once thought to be the result of aging.
• Free radicals are now known to be involved with
cancer, heart disease, arthritis and perhaps as
many as eighty diseases not caused by "germs."
Free Radicals
• Think of them as a kind of acid produced
by normal metabolism
• Greatly increased by the stress of athletic
exertion/exercise
• Tear down DNA and cell walls, cause
degenerative DZ and cancers
• Profoundly linked to “aging”
• Neutralized by Antioxidants
What do the fruits and veggies do?
Provide antioxidants that the body cannot make on its own,
thereby blocking free radical damage.
What does that damage look
like?
Skin
Wrinkles
Joints
Arthritis
Arteries
Heart Disease
Brain
Alzheimer's
DNA
Cancer
Vitamin D
• Is also a potent antioxidant in reducing
lipid peroxidation and free radical
formation.
• RA: 30,000+ women over 11 years, diets
highest in D had lowest RA, < 200IU were
33% more likely to develop RA
• MS: 40% reduction via supplementation
• Fibromyalgia, osteoporosis even in youths,
D is for Archers
• Vitamin D in Preventive Medicine (Br J
Nutrition. 2003;89:552-572) – increase in
levels decrease body sway through
improved neuromuscular coordination.
• Increased levels decreased falls in nursing
home patients (J Am Geriatric Society
2003;51:153-1538)
• How many points decide a match? What
percent of performance is that? 0.5%?
The colors we need in our lives
• Reds – tomatoes, strawberries,
watermelon…loaded with Lycopene to
protect from prostate cancer Beets
contain iron and folic acid. Cranberries
have strong antibiotic qualities.
• Greens– full of calcium, folic acid,
potassium, lutein zeaxanthine, heavy
with antioxidants. Kale has 50% more
absorbable calcium than milk! Folic
acid needed to lower homocysteine,
prevent spina bifida and process
seretonin which eases depression.
The colors we need in our lives
• Yellows and oranges – Carrots
are an awesome source of beta
carotene. Pineapple is a natural
anti-inflammatory.
• Blues and purples – Grapes
with flavinoids decreases the
stickiness of our blood.
Blackberries reduce colon
cancers. Elderberries fight
viruses. Blueberries are the
highest in antioxidants.
“My archer won’t eat
vegetables!”
• Kids especially may take up to 10
exposures to a new food before they
agree to eat it. Be patient and be
persistent.
• If you don’t take a stand for better food
choices for your athletes now, you are
cheating them of their potential.
This may be the first generation of
American children . . .
. . . To have a shorter life
expectancy than their parents!
What About Protein Mixes?
Can I be at risk?
• In 2005, one of the top three finishers at
the Arizona Cup walked away, forfeited all
honors and recognition, rather than submit
to a drug test.
• Anyone shooting at a sanctioned archery
competition can be tested, regardless of
how they finish.
USADA Smart
Contaminated protein cocktails and secret mixes of
suspect chemicals can cause your archer to flunk the
test.
THE USE OF NUTRITIONAL OR DIETARY
SUPPLEMENTS IS COMPLETELY AT THE ATHLETE’S
OWN RISK. EVEN IF THE SUPPLEMENTS ARE
“APPROVED” OR “VERIFIED”.
Most “power mixes” are completely unregulated and
made in rental facilities, with no studies or
documentation. Caveat Emptor!
The very best source of powerful nutrition is in whole food. That means
eating fresh raw fruits and vegetables and whole grains and an
absence of junk foods
each day, every day.
Maximum athletic excellence can only by had by proper and
adequate nutrition conducted continually throughout training.
There is no shortcut to good healthy nutrition, just as there is no
shortcut to excellence in shooting.
Disclaimer
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This presentation is by Ron Carmichael. To achieve maximum positive
nutrition, in addition to eating healthy, I take Juice Plus+ Vegetable and Fruit
Capsules. I also take their Vineyard Blend Capsules.
As a pharmacist of nearly 30 years, I demand scientifically objective
documentation of efficacy (and lack of harm) before I will accept any
extraneous nutritive product. I find it is shockingly absent in traditional
multivitamins, and positively documented through numerous double-blind,
crossover studies from world-wide institutions and researchers, published
via peer-reviewed journals.
I respect JP+ so much that I endorse it publicly. My daughter has been
tested repeatedly by USADA and passed every time over the last 5 years,
and I therefore do not hesitate to recommend it to any athlete subject to
anti-doping testing and regulation.
Please Note: I can benefit financially if you adopt JP+ , but more
importantly, your (and your family’s) health will benefit more. Review
the science and decide whether it makes sense, for yourself:
http://www.healthyrecovery.net
The Latest Study (of many) Published In
Journal of Nutrition, October 2006
Immunity and Antioxidant Capacity in Humans Is Enhanced by Consumption of a
Dried, Encapsulated Fruit and Vegetable Juice Concentrate (Juice Plus+,FVJC )
• Meri P. Nantz, Cheryl A. Rowe, Carmelo Nieves, Jr. and Susan S. Percival
Food Science and Human Nutrition Department University of Florida Gainesville,
Florida 32611
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This was a double-blind, randomized, placebo-controlled investigation of 59 healthy
law students who consumed either FVJC or placebo capsules for 77 days.
Blood was collected on day 1, 35, and 77 to examine the number of circulating beta
and T cells, cytokine production, lymphocyte DNA damage, antioxidant status, and
levels of carotenoids and vitamin C. A log of illnesses and symptoms was also kept.
The FVJC group tended to have fewer total symptoms than the placebo group (P <
0.076).
By day 77 there was a 30% increase in circulating T cells and a 40% reduction in
DNA damage in lymphocytes in the FVJC group relative to the placebo group.
Plasma levels of vitamin C and of beta-carotene, lycopene, and lutein increased
significantly from baseline in the FVJC group as did plasma oxygen radical absorptive
capacity (50%).
Interferon produced by phorbol-stimulated lymphocytes was reduced 70% in the
FVJC group, whereas other cytokines (IL-4, IL-6, transforming growth factor beta)
were unchanged relative to treatment or time.
FVJC consumption during this study period resulted in increased plasma
nutrients and antioxidant capacity, reduction in DNA strand breaks, and an
increase in circulating T cells.