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Natural athlete
- 1. How everyone can be a “Natural Athlete” Emma Neiworth Petshow Doctorate of Naturopathic Medicine, 2018, NUNM Bachelors of Science in General Science and Health Sciences, 2013, PSU © Emma Petshow
- 2. A little bit about myself… ´ Naturopathic doctoral medical student (1.5 years to go) ´ High school track and field coach ´ PSU and CREC employee alumni ´ Medical missionary to Nicaragua ´ Collegiate athlete ´ Lover of all things nature ´ Women’s advocate © Emma Petshow
- 3. Goals and Objectives ´ Define Naturopathic medicine ´ How do you become a Naturopathic doctor (ND)? ´ What make NDs different from other fields of medicine? ´ What tools to NDs use to treat disease and optimize health? ´ Define Natural Athlete ´ How to use Naturopathic medicine philosophy to address sports injuries and optimize sports performance using the therapeutic order & Naturopathic & conventional medicine treatment modalities? ´ Questions? © Emma Petshow
- 4. What is Naturopathic Medicine? ´ Primary Care ´ Alternative / Adjunctive Care ´ Specialty Care ´ Cardiology ´ Midwifery ´ Nutritionist ´ Sports Medicine ´ Weight Loss ´ Women’s Health ´ And muchmore… © Emma Petshow
- 5. It ain’t easy to be a licensed naturopathic physician… ´ Obtain a 4-year doctoral degree at an accredited Naturopathic Medical School ´ After receiving their bachelor’s degree ´ And completing pre-medical coursework ´ Naturopathic medical students complete course work in: ´ Anatomy, Physiology, Biochemistry, Pathology, Pharmacology, Histology, Microbiology, Immunology, etc. ´ Nutrition, Dietary Supplementation, Lifestyle Coaching/Counseling (Exercise, Stress Reduction, Healthy Habits, Etc.), Botanical/Herbal Medicine, Homeopathy, Physical Manipulation/Adjustments, Body Work, Hydrotherpy, and more CA 2003 Not regulated Regulated Push for regulation in 2017 TX NM AZ 1935 OK NC SC GAAL MS LA AR FL TN NV MN (R) 2008 WA 1919 OR 1927 ID MT 1991 ND 2011 WY SD VA WV KY UT 1997 CO (R) 2013 KS 2003 NE MO IA AK 1986 HI 1925 R = Registered state. *PA: bill effective 1-1-2018. Year = When ND regulation passed. Not shown: Puerto Rico - regulated in 2004. IL WI MI IN NY PA (R) 2016* OH MD 2014 NJ VT 1995 NH 1994 ME 1995 MA 2017 CT 1920 RI Regulation of Naturopathic Doctors in the United States (Updated: 1-18-2017) Bill pending DC 2005 DE © Emma Petshow
- 6. Naturopathic Medicine follows 6 principles… to treat more than just disease ´ ”Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” – WHO definition of health © Emma Petshow
- 7. Treatment Modalities NDs use the Therapeutic Order to apply different treatments to a patient ensuring that they are using the least invasive option, which ultimately lowers the risk of harm and allows the body to heal itself! © Emma Petshow
- 8. So what is a Natural Athlete? Group Activity ´ Form groups of 2-5 people and define what the word Natural or Athlete means to you by coming up with a list of words, draw a picture, make a 30 second elevator speech/skit, etc. © Emma Petshow
- 9. Re-defining what it means to be a natural athlete Natural ´ Dictionary Defines: ´ “Existing in or caused by nature” ´ “Person who has an innate gift or talent for a particular activity” ´ Latin word; Natura meaning birth, nature, or quality ´ Urban Dictionary: ´ “Free of any superficial, artificial, media, or society created additives” Athlete ´ Dictionary Defines: ´ “Person who is proficient in sports and other forms of physical exercise” ´ Greek word: athlon meaning prize ´ Urban Dictionary: ´ “Individual who participates in sports. Characterized by dedication, focus, intelligence, and work ethic.” ´ “If you have a body, you are an athlete” – Bill Bowerman © Emma Petshow
- 10. New & Improved Definition of a Natural Athlete Natural Athlete: ´“A person who is free from any society created expectations, participates in physical activity, and is characterized by dedication, focus, intelligence, and work ethic.” © Emma Petshow
- 11. Naturopathic Lifestyle & Treatment Create your optimal ’terrain’: ´ Create sleep schedule/routine ´ Utilize stress reduction techniques ´ Optimizing your diet/nutrition ´ Just do it! Exercise/Physical activity ROUTINE ´ Remove any obstacles preventing from obtaining optimal health! ´ Supplement as needed for your individual health needs © Emma Petshow
- 12. Benefits from Exercise ´ Improvement in cardiovascular and respiratory function ´ Reduction in coronary artery disease risk factors ´ Decreased morbidity and mortality ´ Decreased risk of falls ´ Increased metabolic rate ´ Improvement in bone health ´ Weight loss and reduced obesity ´ Decreased anxiety and depression ´ Enhanced feelings of well-being ´ Positive effect on stress ´ Better cognitive function © Emma Petshow
- 13. Exercise Routine Recommendations Anatomy of a Training Session ´ 3-5 days a week interval or cardiovascular training ´ Higher intensity means less days ´ Time depends on intensity: ´ Moderate intensity: 30 minutes per day at least 5 days per week ´ Vigorous intensity: 20-25 minutes per day at least 3 days per week ´ At least 3 (up to 5) days per week of strength, resistance activity ´ Daily walking outside in nature Exercise for Health Warm-up 5-10 minutes Cardio & muscular endurance activities (low-moderate intensity) Cool-down 5-10 minutes Cardio & muscular endurance activities (low-moderate intensity) Conditioning 20-60 minutes Aerobic, Resistance, Neuro-motor, Sports activities. (can do 10 min intervals) Flexibility 10 minutes Stretching either after warm-up or cool-down STAND AND MOVE IN YOUR DAILY LIFE!!!! © Emma Petshow
- 14. Cardiovascular & Interval Training ´ Beginner: Previously inactive ´ Light-moderate activity x 20-30 minutes throughout the day ´ Goal: 60-150 minutes/week ´ Beginner Plus: ´ Light-moderate activity x 30-60 minutes/day ´ Goal: 150-200 minutes/week ´ Intermediate: ´ Moderate activity x 30-90 minutes/day ´ Goal: 200-300 minutes/week ´ Established: ´ Moderate-vigorous activity x 30-90 minutes/day ´ Goal: 200-300 minutes moderate activity/week OR 100-150 minutes vigorous activity/week OR combination CALCULATE YOUR TARGET HEART RATE! © Emma Petshow
- 15. Resistance and Strength Training Beginner (2-3 months) 6 exercises 1-2 sets 8-12 reps Intermediate (3-12 months) 10 exercises 2 sets 8-12 reps or 12-15 reps Advanced 10 exercises 3 sets 8-12 reps or 12-15 reps ´ See handout for list of exercises by body area! ´ Start at lighter weights and increase steadily overtime. ´ Work with a personal trainer or fitness instructor for exercise form. ´ Or use resources! ´ Resistance training is not just weight training: ´ Add yoga, Pilates, stretching bands, etc. ´ You do not need a gym membership to do resistance training! • Beginner: 1 from each of the following • Hips/Legs, Chest, Back, Shoulders, Low back, Abdominals • Intermediate: 1 from each of the following • Hips/Legs, Quads, Hamstrings, Chest, Back, Shoulders, Biceps, Triceps, Low back, Abdominals • Advanced: • 2 exercises from each of the following: Hips/Legs, Quads, Hamstrings, Chest, Back • 1 exercise from each of the following: Shoulders, Biceps, Triceps, Low Back, Abdominals © Emma Petshow
- 16. Set yourself up for success Sleep Hygiene ´ Set up a sleepy-time routine ´ Yoga, Meditation ´ Calming tea ´ Read a book or journal ´ Set a bedtime! ´ No alcohol or caffeine close to bedtime ´ No screen time at least 30 minutes before bedtime Stress Reduction ´ Techniques to calm the mind ´ Diaphragmatic breathing ´ 4 square breathing ´ Lifestyle factors: exercise & healthy diet ´ Supervised stress management programs ´ MBSR, Healing Self Compassion, Meditation, Yoga, etc. Supplement as needed only! © Emma Petshow
- 17. Fuel up with whole foods! Healthy Diet Basics ´ Eat WHOLE foods ´ Buy organically grown when you can ´ Lots of veggies! Low sugar fruit ´ LOTS of color ´ Good fats are GOOD ´ Low glycemic carbs & limit sugar ´ Fiber is essential ´ Make the best protein/meat choices you can © Emma Petshow
- 18. My personal “go-to diets” Anti-Inflammatory Paleo Mediterranean Whole foods diet Meat lovers diet Plant based diet Emphasizes: Veggies, low-sugar fruits, whole-grains, legumes, nuts, and seeds Emphasizes: Veggies, berries, nuts, eggs, meats Emphasizes: Whole grains, nuts, seeds, veggies, fruits, garlic, herbs, olive oil Avoid: Refined foods, processed foods, additives, preservatives Avoid: Grains, dairy, legumes, refined sugar Avoid: Red meat, high glycemic foods, processed foods Elimination Component: Dairy, eggs, wheat, gluten, soy, corn, conventionally raised meats Pros: Nutrient rich, low- glycemic Cons: Can be unhealthy if poorly proportioned! Eat in moderation: Fish, poultry, and dairy. Pros: Can reduce heart disease © Emma Petshow
- 19. Nutrition for a Natural Athlete ´ Workout <90 minutes? ´ NO ADDITIONAL FOOD, NUTRITIONAL, or HYDRATION NEEDS! ´ May do a pre-workout or post- workout shake ´ 2:1 carb to protein ratio ´ 45 minutes before to 3 hours after ´ Special protein needs? ´ 1-1.2 g of protein per kg of body weight After your workout remember the 3 Rs! 1. RECOVERY 2. REHYDRATE 3. REFUEL HEALTHY PLATE www.healthyplate.eu Oils and Fats Oils and fats are the most valuable in healthy super foods, such as nuts, avocado, and fish. Good quality butter and cold pressed vegetable oils are also suitable. Don’t eat margarine, and limit other industrially modified fats and oils. Drinks The best drinks for you are pure water and unsweetened tea. You are better off leaving sweetened drinks out altogether. Protein Good protein is from fish, beans and legumes, nuts, seeds, soured milk products, eggs, and meat. A better ratio of vegetable protein would benefit almost all of us. Choose according to taste and your nutritional philosophy. Polysacharides Polysacharides are best in their natural form. For example, millet grains, oats, rye sourdough bread, and wild rice. It is important to limit the amount of processed white flour products that you eat. Fruit Fruit is the second quarter of the plate. The healthiest and most nutritious is to eat a range of different types and colours that are in season. You can substitute fruit by eating vegetables instead. Vegetables Vegetables should form at least a quarter of the food we eat. The more varied the vegetables and preparation methods, the better. Chips don’t count as vegetables, and potatoes belong to the polysacharide group, because of their content. Lifestyle Overall, natural and locally produced bio foods are better than processed or ready meals and low quality mass-produced and imported foods. In addition, you should also get some exercise outdoors, sleep well, spend time with friends, and be in a good mood! © Emma Petshow
- 20. To Protein Powder or Not? NOT NEEDED IF YOU ARE WORKING OUT LESS THAN 90 MINUTES PER DAY WHEY • Stimulates protein synthesis • Increases fat loss and muscle building • Enhances immune system CASEIN • (+) Steady state of Amino Acids SOY • Cardio benefit • Complete protein RICE • Hypo-allergenic • Economical PEA • Hypo-allergenic • Highly digestible • Economical • Rich in Lysine, Arginine, Glutamine HEMP • Omega-3s • Fiber • Complete protein Concentrate vs. Isolate vs. Hydrolysate? © Emma Petshow
- 21. 3 Phases of Nutrition for Endurance Athletes ENERGY PHASE ENERGY PHASE DURING WORKOUT ANABOLIC PHASE ADAPTATION PHASE Prior to exercise During exercise Up to 60 minutes after exercise Recovery period until next workout 36-48 hours before: 10-12 g carbs per kg body mass every 12 hours Exercise >90 minutes: 30-60 g carb/hour 30 minutes post: 1 g/kg body weight carbs:protein snack (in 3:1 ratio) Proper nutrition: Low glycemic index Fruits/Veggies Healthy fats 2-4 hours before: 150-200 g carbs Exercise >90 minutes: Every 6 minutes, 0.17 g carb/kg body weight 2nd most important meal of the day! HYDRATION SLEEP © Emma Petshow
- 22. Hydration ´ Before ´ 12-20 ounces of water, 10-20 minutes before exercise ´ During ´ Match fluid loss with fluid intake (~16 ounces every 20 minutes) ´ 1 gulp is about 1 ounce ´ Vigorous exercise (60+ minutes): sport drinks with 5-8% sugar carbs ´ Gatorade, Powerade, etc. ´ After ´ Continue hydration by drinking water ´ Takes 12 hours to achieve complete fluid replacement © Emma Petshow
- 23. Topical and Physical Medicine Techniques Topical ´ Arnica cream, oil, gel ´ Compounded with other herbs: St. John’s wort, Calendula ´ For swelling, bruising, pain, anti- inflammatory ´ Epsom salt (magnesium sulfate) ´ Anti-inflammatory ´ Pain relief, decrease cramps ´ Add herbs: Calendula, Lavender, Rosemary, Chamomile Physical Medicine ´ Hydrotherapy ´ Contrast Shower ´ Constitutional hydrotherapy ´ Soft-tissue techniques ´ Post-isometric relaxation ´ Strain-counter strain ´ Pin and stretch ´ Cupping ´ Specific massage, chiropractic manipulation, acupuncture © Emma Petshow
- 24. Herbs, Vitamins, Minerals, oh my! ´ When considering a supplement (regardless if it is over the counter) ALWAYS consult a physician or other qualified health practitioner! ´ Why should you consider supplements for sports/exercise? ´ Improve recovery times ´ Improve performance ´ Help treat injuries and/or decrease pain ´ Decrease overall inflammation ´ General health & well being ´ Are all supplements considered equal? ´ NO!! Check with a Naturopathic doctor or other practitioner to make sure your supplement, herb, etc. is what they say it is. © Emma Petshow
- 25. Vitamins & Minerals to Consider ´ Vitamin C & E ´ Antioxidant activity ´ Enhances immune system ´ Protects from oxidative damage ´ *Vitamin D* ´ Increase muscle power and force ´ Improves fast-twitch muscle fibers ´ Decreases muscle pains & fatigue ´ Improves reaction speech & balance ´ Calcium ´ Improves body composition ´ Phosphorus ´ Improves endurance ´ Potassium phosphorus ´ Zinc ´ Enhances immune system © Emma Petshow
- 26. Other Nutrient Supplements Arginine Beta-Alanine BCAAs Improves exercise capacity Increases # of reps during resistance exercise Increases fat burning Improves body composition by increasing muscle mass Improves body composition Speeds recovery from exercise including from resistance exercise Improves endurance performance Resists fatigue & greater force with legs Improves endurance performance © Emma Petshow
- 27. Herbal Supplements Rhodiola (rosea) ´ Adaptogen ´ Increases body’s ability to adapt & recover ´ Decreases post-workout lactate and Creatine Kinase levels Green Tea Extract ´ Catechins lower body weight and decrease body fat ´ Increase oxidation of fat at rest and while exercising Turmeric ´ Decreases inflammation ´ Speeds up recovery ´ Anti-oxidant Golden Milk Recipe ´ 2 cups coconut milk, 1 tsp Turmeric, ½ tsp Cinnamon, 1 tsp raw honey/maple syrup, small piece of ginger, & pinch of black pepper ´ Blend until smooth, heat in saucepan 3-5 minutes, ENJOY! © Emma Petshow
- 28. But what about… Creatine monohydrate ´ Increases energy via ATP ´ Rapid source of energy ´ Increases cellular hydration ´ Resists protein breakdown ´ Improves strength and lean body mass. Greater power output ´ Less fatigue and increased recovery from intense exercise ´ Best for high intensity interval training or weight training Caffeine ´ Best taken 15-60 minutes before exercise ´ Enhance performance through mental focus & fine motor skills ´ Decreased pain perception ´ Increased fat breakdown ´ Increased recovery via increased glycogen synthesis ´ Best for high intensity exercise, sprints, and power output © Emma Petshow
- 29. References ´ ACSM’s Resources for the Personal Trainer, Multiple authors ´ Herbal Medicine From the Heart of the Earth, Dr. Sharol Marie Tilgner ´ Textbook of Natural Medicine, Multiple authors ´ Various Studies: ´ Acute Rhodiola intake can improve endurance exercise performance. ´ Branched-chain amino acid supplementation increases the lactate threshold during an incremental exercise test in train individuals. ´ Caffeine and anaerobic performance: ergogenic value and mechanisms of action. ´ Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trail. ´ Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24- hr energy expenditure and fat oxidation in humans. ´ Performance and muscle fiber adaptations to 12 weeks of creatine supplementation and heavy resistance training. ´ Vitamin D, muscle function, and exercise performance. © Emma Petshow
- 30. Questions? ´ Can’t think of one now, but want to stay in touch? ´ https://www.linkedin.com/in/emmapetshow ´ https://www.thisispreventivehealth.wordpress.com ´ Facebook & Twitter: Emma Petshow ´ Email: neiworth@gmail.com © Emma Petshow