By Brandi Givens, Pickleball’s Officially Self-Declared Registered Dietitian
So you consider yourself above average in the nutrition and fitness game. But one day you realize that you’ve gotten into some potentially problematic habits. Suddenly there are cookies in the pantry, or maybe your wine rack is emptying a bit faster than it should. And when was the last time you went to the gym?
Have you ever been in this pickle? Me too. None of us are perfect, and most of us will find ourselves sliding off the health train every now and then.
This reset challenge was designed to ease you back on track. As a nutrition expert, I’ve focused mainly on dietary improvements. As a pickleball player, I’ve included a reminder that full body strength training regularly can complement your game and help prevent injury.
* I’ve posted a calendar at the bottom of this article that you can screen shot and print.
You can begin your reset at any time, but why not start today?
Day 1: Set a health goal and share it with a respected loved one.
Goal setting gives you a focus. Better yet, make it a SMART goal: specific, measurable, attainable, relevant, and time-bound. An example of a SMART goal might be:
I will gain strength for pickleball by including strength training three times each week, eating well 6/7 days each week, and including 70-80 grams of protein each day. I will start by trying this for one month.
Research shows that if we share our goals with someone we respect, we are more likely to stick to the plan and achieve the goal.
*Today is a great day to recommit to strength training! You get your cardio exercise on the court, but Dr. Josh Mackey, AKA The Pickleball Physical Therapist, recommends including 30-60 minutes of full body strength training (also known as resistance training) 2-3 days each week. This can improve your game by maintaining or building muscle, and it can help prevent injury.
Dr. Mackey has several exercise reels on his instagram page to get you started. If you’re new to strength training, it’s a good idea to discuss recommendations from your doctor, physical therapist, or a skilled trainer at your gym.
Day 2: Choose a healthy eating pattern to support your goal, like the Mediterranean Diet.
Americans are constantly bombarded by new diets and I’m often asked which one is best. I do my best to keep up with the research, but the evidence continues to point to plant based, balanced plans. My personal favorite is the Mediterranean because it’s:
- Well researched
- Unrestrictive and doesn’t cut out major food groups
- Easy to find free recipes and information
- Following it does not require you to buy anything besides good food.
To be clear, plant-based does not mean vegetarian or vegan. It just means that you fill most of your plate with plant foods like fruit, vegetables, beans, legumes, nuts, seeds, and whole grains.
Day 3: Make a list of whole, plant-based foods that you enjoy.
To keep a positive outlook on your healthy changes, it’s best to look at what you can have instead of what you can’t have. What are your favorite fruits, vegetables, beans, legumes, nuts, seeds, and whole grains?
Day 4: Find 3 dinner recipes that include your favorite foods.
Americans tend to make dinner their biggest meal, and it’s often where we indulge the most, especially if we go to a restaurant. By cooking your meals at home, you have control over what is in your food. Aim for healthier, simple recipes that go heavy on the vegetables.
There are a ton of recipe websites, but some like Allrecipes and Serious Eats have a search bar that allows you to plug in the ingredients from your list. I also like the Mediterranean-based recipe website by The Domestic Dietitian.
Americans are constantly bombarded by new diets and I’m often asked which one is best. I do my best to keep up with the research, but the evidence continues to point to plant based, balanced plans. My personal favorite is the Mediterranean because it’s:
- Well researched
- Unrestrictive and doesn’t cut out major sources of nutrition
- Easy to find free recipes and information
- Following it does not require you to buy anything besides good food.
Day 5: Make a grocery list for recipe ingredients.
Once you’ve chosen those delicious new recipes, make a grocery list of ingredients you’ll need. Be sure to check your pantry and refrigerator to see what you may already have.
*Make this a strength training day.
Day 6: Purge your home of one food temptation that is holding you back.
Now we’re getting to it. Most people know what their biggest weakness is. Is yours ice cream? Chips? Beer? Unless you have discipline of steel, getting them out of your home may be the most effective way to break yourself of the habit.
You can toss those sweet or salty temptations right into the garbage. Yes, food is expensive, but it’s better that it goes to waste than to your waist. If you can’t bring yourself to throw away the alcohol, store it in a less accessible part of your home and save it for a party. Better yet, give it to your court nemesis. Kidding, of course.
Day 7: Buy your healthy groceries.
You can shop the old fashioned way by visiting the market or try the newer trend of ordering your groceries online. Both have benefits. In addition to saving time, ordering online helps you stick to your list and avoid temptations. I prefer shopping myself because I’m on the critical side when it comes to choosing my fruits and vegetables.
You’re off to a great start! Tomorrow you can move on to week two!
