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NUTRITONTIPS
Carol Weerdenburg, B.Sc., Fitness Director, Ottawa Athletic Club
Healthy Fat
Many people fret over their fat stores. In fact, one of the biggest and most
consistently profitable industries in North America is the diet industry. However,
fact and fiction are close marketing tools in this highly emotionally charged industry.
As we discussed in the last article, fat is a normal healthy part of the diet. You
need fat on and in your body to be healthy. “Essential” fat is defined as body fat
tissue that is needed to continue with normal healthy life. Health practitioners will
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speak of “essential” fat of about six pounds for a 150 pound man (2.7 kg for 68 kg)
and 15 pounds for a 125 pound woman (6.8 kg for 57 kg). Although it seems
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unfair to women to carry more weight, many researchers feel that the “lean male
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hunter and plump mother” model may actually be naturally programmed into us.
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There are many fancy ways to figure out how much we should weigh. The low
tech (and low cost!) rule of thumb is that men start at 106 pounds for the first five
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feet of height and add 6 pounds per inch after that (48 kilograms for 153 cm and add
2008 for FREE! - 2009 Membership Fees Not Due Until March 13, 2009 1.07 kg for each cm). Women start at 100 pounds for the first 5 feet and 5 pounds
per inch after that (45 kg for 153 and add 0.9 kg for each cm). The rule also
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could have a healthy weight anywhere between 149 and 183 pounds.
Nancy Clark, a noted registered dietician advises that athletes of any sport take
this rule with a grain of salt. If your body feels great a few pounds over or under
your predicted range and you can comfortably maintain this weight on a healthy
diet then this is probably right for you. Take a look at your family. If they are all
heavy set then you are probably right to maintain your weight where you are
comfortable. The rule of thumb does not take bone structure into account. Striving
to maintain a lower than natural body weight can lead many nutritional problems
including life time dieting. And life time failures with dieting. Learning which weight
feels great for your sport may be the best guideline for golfers.
Less Pain, More Golf
Introducing GOLF KINETICS, a golf injury prevention, education and
rehabilitation program designed by healthcare professionals for
golfers, now offered in Ottawa at Back on Track.
Mike Gaynor, RPT, clinic owner David Brien, RPT, clinical associate
• Individualized Golf Assessments • Research Based Swing Analysis
• Conditioning Programs • Customized Exercise Programs
• Physiotherapy for Golf Injuries
PHYSIOTHERAPY & SPORTS INJURY
380 Hunt Club Rd. 5492 South River Drive
(across from the Hunt & Golf Club) Manotick, ON
(613)521-5215 (613)692-1572
www.backontrackphysio.ca
70 FGM
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FALL 2008
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