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10-06 Body Fat and Performance

What Body Fat Percentage
is Optimal for Performance?

by Dawn Weatherwax

A certain amount of fat is absolutely necessary for good health.  You can have too much or too little to hinder performance. Too much body fat can decrease speed, agility, flexibility and strength. For the non-athlete it can decrease work performance, energy levels, focus, consistency and increase your risk for chronic degenerative diseases.

Too little body fat; especially over time, increases your chances of bone fractures, bone loss, injuries, poor healing, overtraining, poor recovery, low energy levels, lack of focus, poor sleep, and weakened immune system.

Body Fat Rating Men Women Explanation
Risky
(high body fat)
>30% >40% Too much body fat can pose serious health risks. Ask your health care professional about how to safely modify your body composition.
Excess Fat 21-30% 31-40% Indicates an excess accumulation of fat over time.
Moderately Lean 16-20% 23-30% Fat level is acceptable for good health.

Lean 10-15% 19-22% Lower body fat levels than many people. This range is excellent for health and longevity.
Ultra Lean 5-9% 15-18% Fat levels sometimes found in elite athletes.
<Risky
(low body fat)
<5% <15% Too little body fat can present health risks, especially for women. If in doubt, check with your health care professional.

As an athlete it is very important to find a range you perform your best. Each athlete is different, even when it comes to the same sport. For non-athletes, body fat does not discriminate against age. Your minimum goal is to AVOID EXCEEDING the Moderately Lean percentages. 

With health care on the rise, it is very important to take a proactive approach to your health. Please do not take body fat testing lightly. It is a very good indicator of future health. Over thirty percent of the American population is OBESE! I recommend measuring body fat at least two times a year for non-athletes and 4 times a year for athletes.

If you are not sure what range you should be or how to reach a particular range, please seek advice from a Dietitian who specializes in sports nutrition. Optimally is the way you want to go!

Love starts in the Kitchen!

A healthy Halloween? It's doable with these treasured recipes shared by friends and family.

Rita Nader Heikenfeld, CCP, CMH
Macy's Regional Culinary Professional & Family Herbalist
( http://www.abouteating.com )


SPICY VAMPIRE SNACK MIX

It's the garlic that keeps them away!

  • 1-1/2 cups each: bite size crispy corn cereal squares, rice squares and wheat squares
  • 1 cup small pretzels
  • 1 cup dry roasted peanuts
  • 1/3 cup fat free margarine, melted
  • 2 tablespoons low sodium soy or bit more to taste
  • 1-1/2 to 2 teaspoons chili powder or more to taste
  • 1/2 teaspoon garlic powder or more to taste
  • Dash cayenne pepper (optional)

Preheat oven to 300.

Toss cereal, pretzels and nuts together in a baggie or bowl. Combine everything else. Pour over cereal mixture and shake or sti to coat. Put on cookie sheet or jelly roll pan in single layer. Bake about 20 minutes, stirring occasionally. Remove from oven; let cool. Serves 20 with 1/4 cup servings.


GOBLIN GORP

A take-off on a classic Sloppy Joe recipe, this is great when the kids are having a party. Adults love this, too. The filling can be done ahead and reheated. Let the kids decorate their own buns!  Use reduced fat or whole wheat buns for a healthy twist.

Filling:

  • 1 pound very lean ground beef or poultry
  • ¼ cup chopped onion or more to taste
  • 1 bottle, approx. 12 oz, Kroger Chili Sauce or Sloppy Joe sauce
  • 2-4 tablespoons Splenda or more to taste
  • 1 small diced bell pepper (optional)

Saute beef and onion until beef is cooked. Drain and add remaining ingredients. Stir to heat thoroughly. Pile on buns. Serves 4-6.


FUN BUNS

  • 4-6 Hamburger Buns

Decorations: sliced stuffed green olives, sliced black olives, pepperoncini or bell pepper slices, Anaheim pepper slices, pretzel sticks, curly parsley, carrot strips, etc.

Make faces on buns:  Use olives for eyes, bell pepper slices for brows, pepperoncini or black olive wedges for nose, carrot strips or sliced stuffed green olives for ears, curly parsley for hair, or use pretzel sticks for "shocked" hair.


SOUTH-OF-THE BORDER DIP

I like to serve this with reduced fat tortilla chips or raw veggies. Double for a large crowd and if you like it spicier, go ahead and add more seasoning mix.

  • 1/2 cup light or fat free mayonnaise
  • 1 pouch taco seasoning mix, about 1-1/4 oz
  • 1/2 teaspoon cumin
  • Shake of powdered garlic
  • 1 cup reduced fat or nonfat sour cream
  • 1 can fat free refried beans
  • 1 bunch green onions, sliced thin
  • Couple of tomatoes, chopped
  • 1 cup reduced fat shredded sharp Cheddar
  • 1/4 cup chopped olives – either green or black (opt)

Mix the mayo, taco seasoning, cumin, garlic and sour cream together. Spread beans on shallow platter, then spread mayo mixture on top. Sprinkle with tomatoes, onions and cheddar. Top with olives if using. Serves 12-15


HERBED PITA WEDGES

  • Olive oil cooking spray
  • 4 whole wheat pitas or garlic & oregano pitas
  • Garlic powder
  • Dry Italian seasoning

Preheat oven to 350.

Cut pitas in half (use scissors). Open up pockets and cut each half into 2 half cirles. Stack two at a time then cut into 3 wedges. You’ll have 12 wedges from each whole pita. Spray inside of the inside of each pita wedge. Place on baking sheet, sprayed side up, in single layer. Sprinkle herb seasoning over each wedge and very, very lightly, add a dash of garlic powder.  Bake about 10-15 minutes, until golden and crispy. Store in airtight container. Serves 10-12.


VERY VEGGIE CHILI

Salsa to the rescue!

  • 1 tablespoon Olive oil cooking spray or olive oil
  • 1 large onion, chopped
  • 1-3 teaspoons garlic, minced
  • 28 oz diced tomatoes or tomatoes with chilies
  • 1 cup salsa or more to taste
  • 2-3 teaspoons chili powder, or less, or more, to taste
  • 1-3/4 teaspoons cumin, or more to taste
  • 2 cans favorite beans, drained – I like chick peas and black beans
  • 1 large bell pepper, chopped
  • 1 nice sized zucchini, chunked up
  • 1 nice sized yellow squash, chunked up (or just use two zucchini)
  • Salt to taste

Film pan with olive oil, or put onions and garlic in  pan and then spray with cooking spray. Cook for a couple of minutes and then add rest of ingredients. Bring to a boil and then simmer about 20 minutes, or until veggies are tender. Serve with low fat cheddar. Serves 16, 1/2 cup servings, or about 8 with 1 cup serving


TOPSY TURVY BLACK NIGHT CAKE

Remember the upside down pudding cakes? Magically, the cake that's poured in first rises to the top, while the pudding sinks!  Here’s a healthy version guaranteed to scare away any witches!  Wait a minute, this cake is so good it may bring them in... to your house!

Cake:

  • 1 cup flour
  • 3/4 Splenda brown sugar blend or 3/4 cup brown sugar
  • 1 tablespoon plus 2 teaspoons cocoa,  unsweetened
  • 2 teaspoons baking powder
  • Dash salt
  • 1/2 cup fat free milk
  • 2 tablespoons

Pudding:

  • 1 cup Splenda brown sugar blend or brown sugar
  • 1/4 cup cocoa, unsweetened
  • 1-3/4 cups boiling water


Preheat oven to 350.

To prepare cake batter
Whisk together dry ingredients. Mix milk and oil together and stir into flour mixture until blended. Pour into sprayed 8x8 baking dish. Spread evenly.

For pudding
Mix together brown sugar and cococa. Sprinkle over batter. Pour boiling water over top very gently but don’t stir. Bake about 35-40 minutes or until top feels a bit dry. Remove and let stand 5 minutes before serving. Dig deep so each serving gets sauce from bottom of pan. Serves 8-10.


YOU'RE FRUITY PINEAPPLE DIP
1 cup lemon fat free yogurt sweetened to taste with stevia or sugar substitute

  • 3-4 tablespoons frozen pineapple juice concentrate
  • 1 tablespoon fat free sour cream

Mix together and chill 30 minutes or so. Serve with fresh fruit.  Serves 10-12.

TIPS FROM RITA'S KITCHEN:
1)
When trying to cut fat but still add flavor, don’t spray your pan with cooking spray. Instead, spray the veggies, like onions and garlic. That way, you get  better flavor without having the nonstick spray bond to the bottom of your pan.

2) Read labels! Some ground poultry products contain a lot of fat, so read labels!

GUESS WHO'S COMING TO DINNER WITH RITA?

JOIN ME AND TYLER FLORENCE FROM THE FOOD NETWORK AT MACY’S KENWOOD STORE ON WED NOVEMBER 8 at 6:30 FOR A FREE COOKING CLASS. TYLER WILL BE SHARING RECIPES AND STORIES AND HE’LL BE AUTOGRAPHING HIS COOKBOOK! YOU'LL GET SAMPLINGS, PLUS SOME LUCKY PARTICIPANTS WILL WIN PRIZES!

CALL (513) 247-6390/91 FOR RESERVATIONS. SEATING IS LIMITED.

Testimonials
The Nebraska Speaking Tour

"The information presented covered many different aspects of nutrition and hydration and was presented in a way that everyone in the audience could understand. The early August presentation was perfect because we were just beginning our preseason conditioning for fall sports plus we were able to get many parents, athletes, and coaches to come. Dawn does a great job presenting and is extremely knowledgeable. I would recommend Dawn and her variety of Presentations to any sports organization (high school, college, pro, club, etc.). This information is invaluable."

Greg Limbach, MS, ATC/L
Head Athletic Trainer
Kearney High School


"Your message was clearly delivered and easily understood. The students and their parents all came away with a better understanding of the role proper nutrition plays both on and off the playing field. The feedback from everyone concerned was overwhelmingly positive and we look forward to having you back again. Thank you."

Mike McCuistion, MS, ATC/L, CSCS
Head Athletic Trainer
Lincoln East High School


"Dawn Weatherwax's presentation was clear and concise; it was full of relevant and usable information. We look forward to having Dawn come back to speak to our community again. We are also hoping to have her present at our District Convention as well."

Rob Marshall, A.T.C.
Head Athletic Trainer
Columbus High School

Current News

Speaking Engagements
Dawn Weatherwax spoke at Miami University on Oct 2nd about "Fueling for the Competitive Edge." This presentation was sponsored by Gatorade.

Dawn Weatherwax spoke at Xavier University on Oct 3rd about "Fueling for the Competitive Edge."

Dawn Weatherwax spoke at Transylvania University on Oct 5th  about "Fueling for the Competitive Edge."  This presentation was sponsored by Gatorade.

Dawn Weatherwax spoke at University of Cincinnati College of Music on Oct 6th about "Fueling for Performance."

Dawn Weatherwax spoke at Club Industry in Chicago on Oct 7th about "Different Nutritional Plans for Different Clients."

Dawn Weatherwax spoke at Lakota West High School Women's Soccer team on Oct 9th about "Fueling for the Competitive Edge."

Dawn Weatherwax spoke to the University of Cincinnati Medical Staff on Osteoperosis and Bone Fractures on Oct 12th.

Dawn Weatherwax has taught over 9 classes for Health Professionals to become Wrestler Assessors.

Dawn Weatherwax spoke to Xavier High School Lacrosse Team on Oct 17th about "Fueling for the Competitive Edge." This was sponsored by Sports Health.

Sponsorship
Dawn Weatherwax has picked up another sponsor--SPORTS HEALTH--for presentations.


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