PAM BOTELERUSA WOMEN’S CANOE

“NAVIGATING THE NUTRITIONAL HIGHWAY FOR PEAK

PERFORMANCE AND SUSTAINED ENERGY”

February 1, 2006

Randolph-Macon Women’s College

GOALS

Provide Tools for: Taking charge of and managing your

own health/welfare; Shifting the conversation/thinking; Learning the basics; Building, driving and maintaining a

high energy engine (YOU!); Achieving optimal performance; Navigating your nutritional highway; Having fun.

DisclaimerThis presentation for educational

purposes only and based solely on personal experience, observation and study.

Sports nutrition is highly individualized – even sport-specific.

In any matters related to your health, please contact a qualified/licensed health practitioner.

MY PROMISE TO YOU

“I was gratified to be able to answer promptly, and I did. I said I didn’t know.”

~Mark Twain

Energy, Performance, Health and Well-Being

Pieces of the Puzzle

Merit System Principals

PHYSICAL

NUTRITIONAL MENTAL & PSYCHOLOGICAL

EMOTIONAL SPIRITUAL

ENVIRONMENTAL

SPORTS NUTRITION: What’s Stress Management got to do with it?

Nutrition-related protocols should be holistic and involve all aspects of our lives, not only the foods we

consume.

Training protocols – Successful athletesand individuals arethe ones who can manage these “stressors”effectively.

NUTRITIONAL

PSYCHOLOGICAL

ENVIRONMENTAL

PHYSICAL

EMOTIONAL/SPIRITURAL

BEWARE ENERGY VAMPIRESNUTRITIONAL (these are “car

jackers” to the bones and tissues)Lack of water, Soda, coffee, white

processed flours/sugars, white rice, any pasteurized product (e.g.,

dairy/cheeses, juices), margarine, fried foods, commercial fast food, table salt, MSG, animal products,

alcohol, products w/ hydrogenated oils, additives, food dyes,

preservatives, processed meats, drugs, antibioticsPHYSICAL

Lack of rest/sleepOver-training (usually

under-recovering)Lack of sunlightLack of fresh air

Lack of pure light/sunshineOver-use of technology

Over socialization (lack of personal down-time)

ENVIRONMENTALChemicals, pesticides,

hormones, EMFs, over use of computers, cell

phones, microwaves, pollution

PSYCHOLOGICAL/EMOTIONAL/SPIRITUAL

Negativity (internal or external)Over-commitment

SchoolWork

Negative imagesSaying Yes too often (over-

commitment)Negative relationships

Positive events can be stressful!

These categories of stressors breaks down your immune system and leave you vulnerable to ill-health (and ultimately poor performance).

STRESS MANAGEMENT. Keep cortisol in check!

Food's role in energy production

Like a car, you have a “functional” level of fuel in the body – first priority: give your body ample supplies of adequate, usable fuel.

GOAL:

DECREASE fuel consumption for digestion

INCREASE fuel consumption for activity (and brain and other critical biological functions)

Conservation not Consumption

LESSON:Focus on nutrient density, assimilation

and absorption of food rather than only calories – i.e., net gain. By

consuming more easily assimilated foods, a large amount of energy can

be conserved and utilized for performance. In most cases, the

more nutrient-rich the food, the less quantity needed. Raw fruits tend to have the highest nutrient to calorie

ratio!

WATER WATER WATERWater for your radiator. Keeping your battery running

Without water, life could not exist. It is the most common substance found on Earth. Water is also the body's most vital need. Most tap water is fine to consume as long as it is properly filtered with both carbon and particulate filters. Spring and mineral bottled water are also good choices.

Can general "liquids" help me meet my daily water/hydration needs? (soda, coffee, milk do not = water) 32 glasses of water needed to neutralize the acid effects of 1 12 oz. can of soda!!!

The ph level of soda is approx. 2.5. Neutralizing that 1 can of soda will keep you in the bathroom all day and all night. Not where you want to be on game day.

What if you don't have access to or cannot afford purified/bottled water?     Cheap tricks to help you get by (lemons – the ultimate natural neutralizer).

Recommended water intake for an athlete is up to your body weight in ounces.

Water intake – your need is reduced and/or enhanced by eating raw (water-based) foods (fruits ideal).

3 R’sRest, Regeneration, Rejuvenation

The functions of every cell of the body depend upon adequate sleep. Compromise the body's requirement for rest or sleep, and you reduce the ability of the body to function efficiently. The body's ability to detoxify, repair, and run itself is diminished. Inefficiency results in increased energy usage, leading to even greater needs for rest and sleep.

As sleep is lost, health withers. Pitfall: stimulating foods, drinks,

condiments, supplements, drugs. Such attempts invariably fail, because

there simply is no substitute for sleep. Coffee, cocoa, herbs, or any other

stimulant actually increases our need for sleep.

The feeling of energy such products supply is simply a demonstration of how much vital energy is being robbed from the body in an effort to deal with and neutralize the toxins they introduce.

LESSON: Eat simply, of MORE whole, fresh, ripe, raw, organic fruits and vegetables. Get sufficient rest and sleep.

Source: www.foodnsport.com

FRESH AIRPURE WATER

SUNSHINERAW FOODS (fruits/veg)

PHYSICAL ACTIVITY(deep) SLEEP

(healing hormones – 10pm-2am)

STRETCHINGMEDITATIONRELAXATION

DEEP BREATHINGSITTING TALL

POSITIVE PEOPLEPOSITIVE MENTAL/SPIRITUAL

ATTITUDESPOSITIVE THOUGHTS/IMAGES

SMILES (takes less energy and fewer muscles to smile)

HUGSBEING IN NATURE

≥

Boost your energy, aid digestion, balance your pH, and clear your the mind with these activities:

Transition to Transformation

How you can make the transition to athletic (and lifetime) transformation and excellence (not perfection!)

Making the commitment to getting that “Learner’s” Permit and taking the wheel as a full-scale N.A.S.C.A.R.** Driver!

**Nutritional Adventurist whose Sound Choices Are Right on!)

PERSONAL RESPONSIBILITY &

ACCOUNTABILITY