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Many components of this presentation are courtesy of Gina Carmichael, R.N., a Health Coordinator and distributor of JUICE PLUS+, a proven source of natural fruit, vegetable, and berry nutrients in capsule (and gummie) form. No nutritional adjunct has more scientific studies documenting efficacy than Juice Plus+ http://www.healthyrecovery.net for more information.
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
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« .
Poor diet 5. not preventing it. America¶s focus is on treating illness. Stressful lifestyles 3. Not drinking enough water . (Pop a pill) 4.What¶s wrong with our lifestyle? 1. Not enough exercise ± even weekend warriors do more harm than good 2.
Has been shown to reduce and even prevent« Obesity Heart disease Hypertension Diabetes Alzheimer¶s Stroke Depression .Just do it.Exercise .
The result is the # of ounces you should drink every day. Think of those 7-11 64oz cups! .How much is enough water? Take half your body weight.
Is even a 1% loss in physical performance significant in a 12 arrow match? .Effects of Inadequate H2O Decreased muscle strength & control Decreased ability to sweat Increased body core temperature Decrease in mental acuity Eventually. heat stroke.
The Standard American Diet (S. artificial ingredients Low in fiber Not enough fruits and vegetables .A.D. wrong sugar High in wrong fats (Trans and Saturated) Processed foods.) High in sugar.
The Standard American Diet Too much sugar load! The average American eats more than 150 pounds of sugar & HFCS per year. .
increasing our chances of diabetes and overeating. Check the labels! Does not stimulate insulin or leptin. It has replaced regular sugar nearly everywhere in food processing. .High Fructose Corn Syrup (HFCS) Food Industry manipulated corn syrup to a double strength blend.
It is also known to raise triglycerides significantly. this suggests that dietary fructose may contribute to increased food intake and weight gain. Fructose is Metabolized to Fat more than any other sugar. Not a Vegetable HFCS is Everywhere in the American Diet . Fructose Has no Enzymes. a hormone thought to be involved in appetite regulation. Most Fructose is Consumed as a Liquid (invisible) Fructose Does Not Stimulate Insulin Secretion and unlike glucose. Vitamins or Minerals Corn is a Grain. fructose does not enhance leptin. Because insulin and leptin act as key signals in regulating how much food you eat and body weight.
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. particularly in trips abroad? . Decreased humidity->thinned mucosa ->decreased barriers What does that do to the athlete¶s ability to fight infections.
oz. Endurox R-4 (Fruit Punch) contains 360 calories and 69 grams of carbs.How NOT to hydrate If you compared the grams of sugar/HFCS (carbs) found in a typical 16. serving of several leading brands of sports drinks with the carb content found in your average Tootsie Roll. Powerade® contains 34 grams of carbs. which is equivalent to 13 Tootsie Rolls. . equivalent to 16 Tootsie Rolls. equal to 33 Tootsie Rolls. you would discover the following: Gatorade® contains 100 calories and 28 grams of carbs.
likewise if training in hot summer Far more important to watch the Urine! .If not an ³«. plain. alternating one bottle of electrolytes with several of H2O. water is perfectly adequate MOST of the time For shoots like the AZ Cup.ade´«then what? The properly nourished archer athlete will rarely be at risk for lack of electrolytes Pure.
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 ³too´ deep of a color .
. Fruits and Vegetables today have far less nutritional value than 1960 (picked weeks prior to ripening.Chronic Malnutrition? Americans now weigh 25 pounds more on average. than in 1960. grown in depleted soils containing fewer trace elements) and we are eating LESS not MORE of them. We are overfed but inadequately nourished.
avocados (good ±need more The Good: liquid at room temperature Olive oil.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. processed foods) . walnut oil The Bad: solid at room temperature Saturated fats. margarine. meats The Ugly: Trans fats or hydrogenated oils (Crisco. peanut oil. flaxseed. canola oil. corn (bad ± want less) Omega 3 ± fish oils. cheese. walnuts.
.Enriched Vs Whole What does ³enriched´ really mean? The nutrition is stripped away for lighter. fluffier texture. Use brown rice. crackers. along with thousands of nutrients. white rice. A dozen man-made nutrients put back so it can be called ³enriched´ Who feels cheated«. Most of the fiber lost. . White bread.? Choose ³whole wheat flour´ .
What is Whole Food ? It is food that comes from the whole fruit or vegetable in its original balance. . he changes it from the original. When man processes it.
³Why not just take my multivitamin and eat what I want? It¶s got all the RDA vitamins and minerals. . Don¶t be fooled.´ Multivitamins are just like enriched foods with only a tiny fraction of what was in the original.
etc.Which would you rather have? Barcode (Twinkie.) . Centrum) Whole Spectrum (Apple.Carrot.
What¶s in a clean fresh apple? Over 9. .000 phytonutrients in the proper balance for optimal use by our bodies.
. resurgence in ethnic groups today. to Calcitriol in kidneys Calcitriol = most active form in body Industrial Revolution caused rickettsia in children.Vitamin D Both endogenous and exogenous sources Vit D converted in liver to Calcidiol.
takes ~ 1hr to absorb after production. blocked by ozone .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. SPF 8 reduces as much as 97% Present 10am to 3pm. High skin pigmentation 50-fold reduction.
cadmium.How to get it Must be taken with Calcium or elese toxic metals (lead. strontium) will be more absorbed. aluminum. .
The first is to provide enough calories to support the body's energy requirement of exercise training.The busiest slide of all Designing an optimal diet for the athlete must consider two approaches.2 to 1. Stress to athletes (& their parents!) the importance and difference between empty calories versus nutrient dense calories. beans. beta carotene and phytochemicals are most predominant in fruits. The second approach is to make the calories count. The recommended balance is 55 . and monounsaturated fats such as olives. Archers have different needs than sprinters. legumes. .8 gms / kg / day. and avocados. vegetables. Emphasize nutrient density by prioritizing foods within each food group so as to deliver the most nutrients per calorie consumed. E. and 15% protein or 1.60% carbohydrate. olive oil. Antioxidants. such as vitamin C. nuts. These calories must be balanced to ensure the proper fuel substrate utilization during and after exercise. 30% fat.
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. .
The Greeks believed that the vitality of the sacred tree was transmitted to the recipient through the branch. from a wild olive tree. This same olive tree branch.Before there was gold The prize for victors at the Olympics was a simple olive branch. and olive oil contain many of the antioxidants which modern research confirms to be essential to the athlete's performance . which was cut with a gold-handled knife. fruit.
antioxidant therapy. .What about the typical archer? Research has gone beyond the elite athlete to show how important diet is for recreational athletes too. there was an increase in circulating antioxidants in the blood stream and a reduction in the circulating product of oxidative stress. When lifestyle modification included a 4-month treatment plan of exercise. and stress management.
" . heart disease. arthritis and perhaps as many as eighty diseases not caused by "germs.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.
cause degenerative DZ and cancers Profoundly linked to ³aging´ Neutralized by Antioxidants .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.
What does that damage look like? Skin Joints Arteries Brain DNA Wrinkles Arthritis Heart Disease Alzheimer's Cancer . thereby blocking free radical damage.What do the fruits and veggies do? Provide antioxidants that the body cannot make on its own.
osteoporosis even in youths.Vitamin D Is also a potent antioxidant in reducing lipid peroxidation and free radical formation. diets highest in D had lowest RA. < 200IU were 33% more likely to develop RA MS: 40% reduction via supplementation Fibromyalgia. .000+ women over 11 years. RA: 30.
D is for Archers Vitamin D in Preventive Medicine (Br J Nutrition.5%? . 2003.51:153-1538) How many points decide a match? What percent of performance is that? 0.89:552-572) ± increase in levels decrease body sway through improved neuromuscular coordination. Increased levels decreased falls in nursing home patients (J Am Geriatric Society 2003.
lutein zeaxanthine. potassium. Greens± full of calcium.The colors we need in our lives Reds ± tomatoes. Cranberries have strong antibiotic qualities. heavy with antioxidants. Kale has 50% more absorbable calcium than milk! Folic acid needed to lower homocysteine. strawberries. watermelon«loaded with Lycopene to protect from prostate cancer Beets contain iron and folic acid. . folic acid. prevent spina bifida and process seretonin which eases depression.
Blackberries reduce colon cancers. Elderberries fight viruses. Blueberries are the highest in antioxidants. Pineapple is a natural anti-inflammatory. . Blues and purples ± Grapes with flavinoids decreases the stickiness of our blood.The colors we need in our lives Yellows and oranges ± Carrots are an awesome source of beta carotene.
you are cheating them of their potential. If you don¶t take a stand for better food choices for your athletes now. .³My 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.
.This may be the first generation of American children . . .
To have a shorter life expectancy than their parents! . . ..
What About Protein Mixes? .
Anyone shooting at a sanctioned archery competition can be tested.Can I be at risk? In 2005. regardless of how they finish. . forfeited all honors and recognition. one of the top three finishers at the Arizona Cup walked away. rather than submit to a drug test.
USADA Smart Contaminated protein cocktails and secret mixes of suspect chemicals can cause your archer to flunk the test. EVEN IF THE SUPPLEMENTS ARE ³APPROVED´ OR ³VERIFIED´. Most ³power mixes´ are completely unregulated and made in rental facilities. with no studies or documentation. Caveat Emptor! . THE USE OF NUTRITIONAL OR DIETARY SUPPLEMENTS IS COMPLETELY AT THE ATHLETE¶S OWN RISK.
There is no shortcut to good healthy nutrition.The very best source of powerful nutrition is in whole food. just as there is no shortcut to excellence in shooting. . That means eating fresh raw fruits and vegetables and whole grains and an absence of junk foods each day. Maximum athletic excellence can only by had by proper and adequate nutrition conducted continually throughout training. every day.
and positively documented through numerous double-blind. I take Juice Plus+ Vegetable and Fruit Capsules. To achieve maximum positive nutrition. your (and your family¶s) health will benefit more.Disclaimer This presentation is by Ron Carmichael. Please Note: I can benefit financially if you adopt JP+ . As a pharmacist of nearly 30 years.healthyrecovery. for yourself: http://www. I respect JP+ so much that I endorse it publicly. I demand scientifically objective documentation of efficacy (and lack of harm) before I will accept any extraneous nutritive product. My daughter has been tested repeatedly by USADA and passed every time over the last 5 years. I find it is shockingly absent in traditional multivitamins. Review the science and decide whether it makes sense. crossover studies from world-wide institutions and researchers. I also take their Vineyard Blend Capsules. published via peer-reviewed journals. but more importantly. in addition to eating healthy.net . and I therefore do not hesitate to recommend it to any athlete subject to anti-doping testing and regulation.
lycopene. Nantz.FVJC ) Meri P. placebo-controlled investigation of 59 healthy law students who consumed either FVJC or placebo capsules for 77 days. Florida 32611 This was a double-blind. 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. Jr. Cheryl A. cytokine production. Encapsulated Fruit and Vegetable Juice Concentrate (Juice Plus+. transforming growth factor beta) were unchanged relative to treatment or time. randomized. Interferon produced by phorbol-stimulated lymphocytes was reduced 70% in the FVJC group. and levels of carotenoids and vitamin C. October 2006 Immunity and Antioxidant Capacity in Humans Is Enhanced by Consumption of a Dried. and an increase in circulating T cells. and 77 to examine the number of circulating beta and T cells. 35. The FVJC group tended to have fewer total symptoms than the placebo group (P < 0. Rowe. antioxidant status. Plasma levels of vitamin C and of beta-carotene. Carmelo Nieves. A log of illnesses and symptoms was also kept. Percival Food Science and Human Nutrition Department University of Florida Gainesville.The Latest Study (of many) Published In Journal of Nutrition. Blood was collected on day 1.076). FVJC consumption during this study period resulted in increased plasma nutrients and antioxidant capacity. whereas other cytokines (IL-4. lymphocyte DNA damage. . and Susan S. reduction in DNA strand breaks. and lutein increased significantly from baseline in the FVJC group as did plasma oxygen radical absorptive capacity (50%). IL-6.
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