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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Oct. 11, 2017)
18 Wednesday, October 11, 2017 The Nugget Newspaper, Sisters, Oregon EATING: Performance is enhanced by mindful eating Continued from page 15 are best for you. It may be 50 grams of carbs, 20 grams of protein and 10 grams of fat. It may just require trying dif- ferent super foods to deter- mine the best carb source, protein source and fat source for pre-workout and make that your routine. It could be sweet potato, avocado and steak. Or it may just be a protein shake with a banana and almond butter. Either way, it is always eye-opening to me that we are all just one meal away from feeling good and per- forming our best. We are also one meal away from feeling like garbage and performing like crap. I have learned this the hard way through the sport of weightlifting. In weight- lifting you cut weight to get down to the lowest weight class you can, while still maintaining strength, to be at your most competitive. After you weigh-in, you have exactly two hours to refuel before your competition. You can literally go from death’s door at weigh-in to world champion on the plat- form within a couple hours by fueling your body with the exact right quantity of macros, vitamins, minerals, electrolytes and water in one sitting. My best example of optimizing performance nutrition was at the World Championships in 2014 in Denmark. After cutting 20 pounds down to 4 percent body fat and traveling half- way around the world, I made my toughest weigh-in ever, and three hours later achieved a lifetime-best lift in the clean and jerk at 215 percent bodyweight or 322 pounds, weighing 150 — and won my first world championship. I could not have done so without the carry-on bag of pre-packed nutrition and hydration for that two-hour window I packed days in advance to be my best. Imagine if we approached every workout with even a fraction of that planning and purpose. If we fueled the machine we live in with premium fuel instead of unleaded or worse, we might actually run like race-cars instead of go-carts. Think before you eat. It won’t just help you look bet- ter, but feel and perform bet- ter, too. Vitamin C: a beauty superfood By Karen Keady Correspondent Over two decades after his death at age 93, Linus Paul- ing’s claims regarding the health benefits of vitamin C are being confirmed by study after study. Vitamin C plays a vital role in maintaining skin, hair and nail health and has been touted as a beauty “superfood” that can keep skin young, supple and healthy. Pauling, a native Orego- nian, graduated from Oregon State with a chemical engi- neering degree in 1922. He became a leading chemist, possibly the greatest Ameri- can scientist, and has been rated the 16th most important scientist in history. Pauling twice won the Nobel Prize, the first in 1954 for chemistry, the second for peace, in 1962. Pauling’s claims that vita- min C in large doses can cure or prevent heart disease, can- cer, infection, remission of AIDS, and even the recov- ery of children at the point of death from septic shock, were scoffed at by the medi- cal establishment. Some went so far as to brand him a quack. Pauling was undaunted, as he believed through his research and studies that vitamin C could overcome major kill- ers and premature death from myriad diseases. Pauling’s studies are well- publicized; much of his lit- erature translated into nine languages. As a potent antioxidant, vitamin C slows free radicals, unstable molecules that pro- mote dryness, fine lines and wrinkles in the skin. Most animals make their own vitamin C, but in humans, the gene to manufacture this essential substance no longer works properly. Vitamin C contributes to collagen pro- duction, a protein found in every part of the body. After age 30, we lose 1 percent of collagen a year. Oxidative stress contrib- utes to this loss via sun dam- age, pollution, smoking, poor diet, processed foods, dehy- dration and other stressors. If too much vitamin C is taken, our bodies will elimi- nate it. One study, called the “Dynamic Flow Model,” sug- gests we should ingest more vitamin C than we need, in the form of divided dose supplements. The extra ascor- bate flows through the body and is excreted; however it is not wasted, as any excess acts as a reservoir for when extra vitamin C is needed. This is described in the book “Ascorbate: The Science of Vitamin C” (www.lulu.com/ ascorbate). In the mid-1990s, while I was taking post-graduate nursing classes at OHSU, one of my instructors was a close relative of Linus Pauling. She was a proponent of topical vitamin C and vitamin E to slow oxidative aging of skin. Try this experiment: Our bodies are 65 to 70 percent water. Fill a glass with water, add to that a hospital-grade Betadine solution. Betadine kills every living organism on the skin. The Betadine repre- sents oxidative stress. Add a few drops at a time until the solution is a dark color, rep- resenting 20 or 30 years of damage. Then, take a good qual- ity vitamin C serum, with a dropper, drop in 7 to 9 drops. Stir and watch as the water becomes clear and clean again. The best antioxidant just neutralized the damaged skin. Pauling was brilliant, a man ahead of his time, as new studies are proving that vita- min C truly IS a superfood! Central Oregon Eyecare Doc, I’ve got crusty irritated eyelids, can you help? The crustiness you see on the lashes in the above picture isn’t a critter, but the byproduct of one. Demodex is a mite that lives on most of us. It tends to be most prevalent in our eyelash follicles and eyebrows. If it multiples uncontrolled, symp- toms may start such as itchy, red eyelids or crusty eyelashes. At Central Oregon Eyecare, we employ the lat- est research and products to successfully cure this common problem. The products and procedures we use are for- mulated to kill the Demodex. Controlling the Demodex living in the eyelash follicles greatly improves eye comfort and appearance. For all your eyecare needs — from immediate concerns to regular eye exams, for children and for adults — contact Central Oregon Eyecare. Therapeutic Associates Ski season is right around the corner, and Matt Kirchoff of Therapeutic Associates is partner- ing with ace trainer Andrew Loscutoff of Sisters Athletic Club to help you make sure it’s the best one yet. An eight-session ski fitness clinic is set for November 28 through December 21 at Sisters Athletic Club. Free to SAC members, the clinic is $5 per session for the public. Come to all sessions or just a couple and work on skiing-specific exer- cises that will get you fit for the slopes. A physically prepared skier is not only less likely to get injured, he or she is also well-positioned to get the most out of a day on the slopes! Therapeutic Associates is conveniently located on the FivePine Campus next to Sisters Athletic Club, which allows them to use the SAC pool for aquatics and offer “step-down” rehab from full-on physical therapy to recovery and strengthening work at the club with a trainer.
