Credit

1
Credit

• 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.

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

• Heart Disease
• High Blood Pressure
• Stroke
• Cancer
• Diabetes
• Alzheimers
• Arthritis
• Obesity
• Infertility

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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 (gt6,000) than any other country on Earth.
  Canada spends half that.
• We spend more yet are less healthy?

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The State of Health in Americas Youth

• Cancer
• Hypertension
• Depression
• ADHD
• Asthma
• Diabetes (Adult!)
• High Cholesterol
• Obesity
• Are all up

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Whats wrong with our lifestyle?

• Not enough exercise even weekend warriors do
  more harm than good
• Stressful lifestyles
• Americas focus is on treating illness, not
  preventing it. (Pop a pill)
• Poor diet
• Not drinking enough water

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Exercise - Just do it.

• Has been shown to reduce and even prevent
• Obesity
• Heart disease
• Hypertension
• Diabetes
• Alzheimers
• Stroke
• Depression

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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!
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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?

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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

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The Standard American Diet

• Too much sugar load!
• The average American eats more than 150 pounds of
  sugar HFCS per year.

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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.

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• 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

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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

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• High sugar intake slows the bodys white blood
  cells. It drops the immune system by 90
• for up to 5 hours.
• Decreased humidity-gtthinned mucosa-gtdecreased
  barriers
• What does that do to the athletes ability to
  fight infections, particularly in trips abroad?

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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.

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If not an .adethen 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!

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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

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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.

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• High fat / Wrong fat
• The Essential Omega 6 and Omega 3 (best ratio
  is 31)
• In 1940 our ratio was 41 Today its 201
  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)

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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.

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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.

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• Why not just take my multivitamin and eat what I
  want? Its got all the RDA vitamins and
  minerals.
• Multivitamins are just like enriched foods with
  only a tiny fraction of what was in the original.
  
• Dont be fooled.

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Which would you rather have?
Barcode(Twinkie, Centrum)
Whole Spectrum(Apple,Carrot,etc.)
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Whats in a clean fresh apple?
Over 9,000 phytonutrients in the proper balance
for optimal use by our bodies.
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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.

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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

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How to get it

• Must be taken with Calcium or elese toxic metals
  (lead, cadmium, aluminum, strontium) will be more
  absorbed.

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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.

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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
• Alzheimers Association

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By the way.

• The National Cancer Institute has reported that
  one third of all cancer is diet related.

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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

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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.

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Antioxidants Whats 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."

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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

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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
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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, lt 200IU were 33 more likely to
  develop RA
• MS 40 reduction via supplementation
• Fibromyalgia, osteoporosis even in youths,

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D is for Archers

• Vitamin D in Preventive Medicine (Br J Nutrition.
  200389552-572) increase in levels decrease
  body sway through improved neuromuscular
  coordination.
• Increased levels decreased falls in nursing home
  patients (J Am Geriatric Society
  200351153-1538)
• How many points decide a match? What percent of
  performance is that? 0.5?

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The colors we need in our lives

• Reds tomatoes, strawberries, watermelonloaded
  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.

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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.

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My archer wont 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 dont take a stand for better food choices
  for your athletes now, you are cheating them of
  their potential.

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This may be the first generation of American
children . . .
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. . . To have a shorter life expectancy than
their parents!
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What About Protein Mixes?
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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.

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• 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
ATHLETES 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!
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• 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.

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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
  familys) health will benefit more. Review the
  science and decide whether it makes sense, for
  yourself http//www.healthyrecovery.net

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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 32611This 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 lt 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.