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…ObesityHeart diseaseHypertensionDiabetesAlzheimer’sStrokeDepression

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.

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.

High Fructose Corn Syrup (HFCS)

• 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 temperatureOlive 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)

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.

Enriched Vs Whole

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.

Skin

Joints

Arteries

Arthritis

Wrinkles

Heart Disease

Brain Alzheimer's

DNA Cancer

What does that damage look like?

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 foodseach 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.