nutrition

							  Powerful
 Nutrition
     for
   BEST
performance   Archers are athletes,
                      too!
The State of Health in America
•   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
•   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
•   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.)

•   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 archer-
  athletes 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      Whole Spectrum
 (Twinkie,    (Apple,Carrot,etc.)
 Centrum)
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
•   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
    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.