Inflammation Defense Can Come From the Fridge
Human bodies need components from nutrientdense foods to minimize inflammation . They help your immune system run normally . This means a smoother recovery after an intense workout , allowing you to get back in the gym sooner , which can ultimately help you reach your pickleball fitness goals faster .
Nutrients That Help Heal
Eating a wide variety of nutrient-dense foods daily is recommended for anyone who wants to live their healthiest life . In addition , certain nutrients have been shown to play heavy roles in fighting inflammation . Here are some well-studied examples . Water Our bodies can ’ t flush toxins that build up without proper hydration . Keep your favorite water bottle filled on and off the court , and eat foods that are high in water content like juicy fruits and vegetables . Protein Protein plays a role in every cell in the body . Researchers are finding that we may need more protein than previously thought , especially as we age . On heavy exercise days , try to get at least 1.6 grams of high-quality protein per kilogram of body weight . Good sources include beans , beef , chicken , eggs , fish , lentils , nuts and seeds . Antioxidants Your immune system can ’ t function without the essential vitamins A , C , and E . These vitamins play countless roles , including the use of their antioxidant powers . Antioxidants scavenge for invading free radicals and keep them from causing unnecessary inflammation . Some foods high in antioxidants include avocados , berries , bell peppers , broccoli , carrots , citrus fruit , eggs , leafy greens , sweet potatoes , and tomatoes .
Tart cherry juice is high in anthocyanins , another antioxidant . It has been shown in several studies to decrease muscle soreness , especially when consumed in the week prior to a tough workout . Omega-3 Fatty Acids Healthy fat like omega-3 fatty acid supports a healthy heart and brain , and helps fight inflammation . Foods that are high in omega-3s include chia seeds , ground flax seed , walnuts , and oily fish like salmon , trout and sardines . Chia , flax , and walnut oils can be used for sautéing and are now found in most larger grocery stores . Other Anti-Inflammatory Edibles Various other foods , herbs , and spices are considered anti-inflammatory because of components they contain , like polyphenols and flavanols . These include cinnamon , dark chocolate , garlic , green tea , mushrooms , onions and turmeric .
Foods to Avoid
Notice that the foods that fight inflammation are minimally processed and come right out of nature . On the other hand , studies show that highly processed foods can contribute to inflammation . Try to avoid processed meats like hot dogs , foods and drinks that are high in added sugar like soda and donuts , and anything that contains trans fats .
Eating nutritious food is an important way to help reduce chronic inflammation in your body . It can support your efforts to improve your fitness and your game . See you on the courts , pickleball friends ! •
Grandpa Jack ’ s Shrimp Creole
This quick and tasty recipe is full of ingredients with antioxidants , protein , and healthy fats . It ’ s an old family favorite in our household !
Ingredients : 2 tablespoons avocado , chia , or walnut oil 3 cloves garlic , minced 1 small onion , chopped 1 small bell pepper , chopped 3 stalks celery , chopped 1 heaping tablespoon flour 1 15-oz . can diced fire-roasted tomatoes , undrained 1 cup chicken broth 2 bay leaves 1 lb . jumbo shrimp , peeled and deveined Salt , pepper , and cayenne pepper to taste 4 cups cooked brown rice
Directions :
Using a large pan with a lid , sauté garlic in avocado oil over medium heat for one minute . Add onion , bell pepper and celery and gently sauté until vegetables are softened , about 5 minutes . Reduce heat to medium low .
Sprinkle flour evenly over vegetables . Stir until flour is mixed in well . Slowly stir in chicken broth , mixing well . Slowly stir in tomatoes and bay leaves .
Bring to a simmer . Cover and cook on low for 15 minutes , stirring frequently . Remove bay leaves . Add salt , pepper , and cayenne pepper to taste .
Add shrimp evenly on top of vegetables . Return to gentle simmer . Cook until shrimp are just cooked through and pink , flipping each shrimp once in the process , about 4-6 minutes . Serve immediately over hot rice . Makes about 4 servings .
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog at brandigivensrd . com .
Brandi ’ s Kitchen
MAY / JUNE 2024 | MAGAZINE 85