keeping pumpkin seeds in your pickleball bag for a postplay snack .
Best Shots : Beef , lamb , pumpkin seeds , sesame seeds , chickpeas , hummus , lentils , quinoa , turkey , shrimp
PROBIOTICS and PREBIOTICS
Probiotics and prebiotics are important for gut health , an essential part of your immune system . Probiotics are the good bacteria that help us digest food , make nutrients , and fight pathogenic bacteria . Probiotics can be found in cultural fermented foods . Prebiotics are the food probiotics need to thrive and are found in highfiber foods like whole grains , vegetables , and some fruit . Best Shots : Probiotics – cultured yogurt , kefir , fresh miso , fresh sauerkraut , kimchi , tempeh , kombucha tea ; Prebiotics – bananas , leeks , garlic , onions , Jerusalem artichokes , asparagus , jicama , beans , whole grains
VITAMIN D
If you ’ re looking for an excuse to play more outdoor pickleball , this one is legit . Vitamin D is a hormone that humans make when our skin is adequately exposed to the sun ’ s ultraviolet light . We need D for immune system regulation , and for healthy bones and muscles .
Under ideal circumstances , it only takes 10-15 minutes of daily UV sun exposure to make enough vitamin D . Unfortunately , we face limiting factors including time of year ( any season other than summer ), living north of the 37th latitude ( check your map ), skin color ( darker tones block UV rays ), age over 65 , and the important cancer-preventing use of sunscreens . These factors block vitamin D production like a Newman at the NVZ .
Because it ’ s hard to get enough vitamin D from food , this is one nutrient I often recommend supplementing . Ask your doctor what dose is right for you .
Best Shots : Summer sunlight , supplementation , wildcaught salmon , UV-exposed mushrooms , fortified foods like milk , soy beverage , orange juice , and cereal
GET THE WHOLE PACKAGE
Your favorite pro would never win gold with a strong serve alone ; to make it happen , she also needs the drop , drive , volley , dink and that little bit of unexplained magic that the rest of us would love to get from a bottle . The same rule applies to vitamins . Good-quality supplementation can help in a pinch , but even the best supplements can ’ t replace healthy food . Eating a wide variety every day is recommended so that you get the whole package , including those magical nutrients we haven ’ t discovered yet . •
Immune-Boosting Stuffed Peppers
High in protein , prebiotics , and vitamins C and A , this recipe is versatile , so you can make it your own way !
6 large fresh peppers ( Hatch , poblano , or bell peppers )
2 cups cooked protein ( quinoa , ground beef , or chicken ) 1 small onion 4 cloves garlic , minced 1 cup cooked rice ( brown or white ) 1 cup cooked beans ( black , pinto , or small red ) 15 oz . can diced tomatoes 1 packet taco seasoning ( or season your way to reduce sodium ) 1 cup cheese ( Monterey Jack , cheddar , Pepper
Jack , vegan )
Halve peppers lengthwise , removing stem , seeds and ribs . Pre-roast cleaned peppers on an oiled baking sheet at 350F for 10-15 minutes , or until somewhat softened . While peppers are pre-baking , sauté onion and garlic in 1 tablespoon cooking oil until softened . Add protein , rice , beans , tomatoes , and taco seasoning ; heat through , mixing thoroughly . Fill prebaked pepper halves evenly and sprinkle with cheese . Return to preheated oven and bake until peppers are softened to preference and cheese is melted , about 15 minutes .
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog :
www . brandigivensrd . com .
OCTOBER / NOVEMBER 2020 | MAGAZINE 65