Professional Documents
Culture Documents
Nutrition
for
BEST
performanc Archers are athletes,
too!
e
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.
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.
In 1940 our ratio was 4:1 Today it’s 20:1 because of processed foods
Don’t be fooled.
Which would you rather have?
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.
Joints Arthritis
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.
• 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.