in the kitchen with brandi by BRANDI GIVENS RDN
in the kitchen with brandi by BRANDI GIVENS RDN
RESET : A 28-Day Pickler ’ s Challenge
This past summer was packed with tournaments , travel , and priceless memories for many picklers . Unfortunately , the abundance of fun may have contributed to physical strain , and the development of poor eating habits .
“ When it comes to performing at your best on the pickleball courts , emphasis on diet is one of the most important factors . A strong diet helps pickleball players maintain energy levels and limit fatigue during competition ,” says Dr . Josh Mackey , a . k . a . The Pickleball Physical Therapist .
To rally your return to a healthy kitchen , here ’ s a fourweek challenge of small daily to-dos . You can start your challenge any time , but why not start today ? 0-0-2 ! TMake a Game Plan
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WEEK
This is the week to get fired up about your reset . Set your goals , plan a strategy , and share your intentions with others to drive your motivation .
Dig deep to decide what you really want to get out of your plan . Is weight loss your goal ? Maybe you want to gain muscle . Consider adding nutrientdense whole foods ( fruit , vegetables , whole grains ), and reducing foods that may be holding you back .
Day 1 : Set a health goal and share your goal with a trusted loved one .
Day 2 : Choose a healthy eating pattern to support your goal , like the Mediterranean Diet .
Day 3 : Make a list of whole , nutritious , plant-based foods that you enjoy .
Day 4 : Find three simple recipes that include your favorite whole foods .
Day 5 : Make a grocery list for recipe ingredients .
Day 6 : Purge your home of one food temptation that is holding you back .
Day 7 : Buy your healthy groceries .
WEEK
Start with a Soft Game
While some people are real bangers when it comes to achieving goals , slow and steady changes often lead to long-term success . Be gentle with yourself and expect improvement , not perfection .
Plan to cook your new recipes on the most convenient days of the week . Consider how much water and protein you ’ re consuming . Dehydration can negatively affect athletic performance and protein is needed for maintaining muscle . Protein need calculations are hotly debated by experts , but here ’ s a general guide .
Younger Rec Player Recreational Player Over 50
Endurance Athlete Playing Several Hours Daily
Resistance Exercise Days
. 9 grams protein / kg / day 1.2 grams protein / kg / day 1.2-1.7 grams protein / kg / day
1.6-1.7 grams protein / kg / day
Example : A 55-year-old who weighs 60kg x 1.2 grams of protein = about 72 grams of protein / day .
Day 8 : Plan four days this week to cook your new recipes . Day 9 : Track how much water you drink today .
Day 10 : Focus on drinking more water if you didn ’ t get enough yesterday .
Day 11 : Calculate your protein needs . Day 12 : Track how many grams of protein are in your food today .
Day 13 : Find three new recipes for next week , focusing on higher protein ingredients .
Day 14 : Buy groceries for your new recipes .
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