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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.