Pickleball Magazine 5-6 | Page 93

# 3 Choose a healthy diet plan . In a dietitian ’ s world , this means choosing a plan that is not excessively restrictive so that you can get the nutrients your body needs . It ’ s especially important now to keep the immune system robust . Plant-strong , high-vegetable plans such as Mediterranean-style diets offer an abundance of nutrients , while the built-in benefits of high fiber and low calories promote weight loss .
# 4 Start your meals with raw vegetable appetizers . Do you ever notice that once someone starts to cook a meal , you begin to feel hunger ? That ’ s a digestivesystem hormone kicking in , often triggered simply by the thought of food . Some people are tempted at that point to find a snack to tide them over , which often leads to poor choices . Outsmart your body by keeping a prepared veggie plate in the fridge for easy access when the pangs begin . By filling up on those , you ’ ll fill up on nutrients before you ’ re tempted to over-portion the less nutrientdense foods in your meal .
# 5 Find a partner to help with exercise motivation . COVID-19 restrictions took pickleball away from most of us . While play may not yet be back to the way it was , it helps to encourage each other to keep moving so that we stay court-ready . Using the accountability of a court buddy with similar health goals increases success rates . Try going on routine walks “ together ” while chatting on the phone , or challenge your pickleball pals to complete favorite workouts found online . One hour of heart rateincreasing exercise almost every day is recommended for weight loss . High-intensity interval training ( HIIT ) is especially effective .
Muscle building is also helpful for weight loss . Higher muscle mass burns more calories , even while resting . In addition , if you ’ ve gained weight because you ’ re moving less , you may have lost tone important for court safety . Many muscle-increasing exercises needed for court readiness , including squats , lunges , and push-ups , can be done at home with no equipment .
Regarding the Holidays
Everything is different this year , including celebrations . This can be used to a weight-loss advantage . There will certainly be fewer parties to attend , which means fewer of those end-of-year temptations . It ’ s a great opportunity to try out new recipe traditions that are both delicious and healthy , so that you can get back to feeling your best .
And may the new year bring you , your family , and friends health , happiness , fitness , and lots and lots of pickleball . •
Winter Fruit Salad for Two
Ingredients 1 large navel orange , sliced into wheels 1 pear , cored and sliced 1 Fuyu persimmons , stem removed and sliced 1 cup pomegranate tendrils
Honey-Citrus Topping : 1 8-oz . container plain Greek yogurt 2-4 tablespoons honey 1 teaspoon orange , lemon or lime zest 1 tablespoon orange , lemon or lime juice
Directions :
Cut all fruit into bite-sized chunks and mix together . In a separate bowl , mix together yogurt , honey , zest , and citrus juice . Drizzle over fruit as desired .
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog : www . brandigivensrd . com .
DECEMBER 2020 | MAGAZINE 91