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Fructose is Metabolized to Fat more than any other sugar. ... High skin pigmentation 50-fold reduction, ... Kentucky fried chicken, ... – PowerPoint PPT presentation

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Title: 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.

2
Powerful Nutrition for BEST performance
Archers are athletes, too!
3
The State of Health in America
  • Heart Disease
  • High Blood Pressure
  • Stroke
  • Cancer
  • Diabetes
  • Alzheimers
  • Arthritis
  • Obesity
  • Infertility

4
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?

5
The State of Health in Americas Youth
  • Cancer
  • Hypertension
  • Depression
  • ADHD
  • Asthma
  • Diabetes (Adult!)
  • High Cholesterol
  • Obesity
  • Are all up

6
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

7
Exercise - Just do it.
  • Has been shown to reduce and even prevent
  • Obesity
  • Heart disease
  • Hypertension
  • Diabetes
  • Alzheimers
  • Stroke
  • Depression

8
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!
9
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?

10
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

11
The Standard American Diet
  • Too much sugar load!
  • The average American eats more than 150 pounds of
    sugar HFCS per year.

12
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.

13
  • 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

14
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

15
  • 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?

16
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.

17
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!

18
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

19
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.

20
  • 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)

21

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.

22
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.

23
  • 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.

24
Which would you rather have?
Barcode(Twinkie, Centrum)
Whole Spectrum(Apple,Carrot,etc.)
25
Whats in a clean fresh apple?
Over 9,000 phytonutrients in the proper balance
for optimal use by our bodies.
26
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.

27
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

28
How to get it
  • Must be taken with Calcium or elese toxic metals
    (lead, cadmium, aluminum, strontium) will be more
    absorbed.

29
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.

30
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

31
By the way.
  • The National Cancer Institute has reported that
    one third of all cancer is diet related.

32
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

33
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.

34
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."

35
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

36
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
37
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,

38
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?

39
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.

40
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.

41
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.

42
This may be the first generation of American
children . . .
43
. . . To have a shorter life expectancy than
their parents!
44
What About Protein Mixes?
45
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.

46
  • 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!
47
  • 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.

48
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

49
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.
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