Paddle Weight

Lately I have had a lot of discussions around paddle weight and things like, what is the best weight for indoor or outdoor play, what affects the weight of a paddle, why aren’t all paddles of the same model the same weight etc. Here are a few things that should help answer some of those questions.

Paddle weight is an important part of choosing a pickleball paddle. A light weight paddle isn’t better than a heavy paddle and vice versa. It depends on the player and the conditions. If you are looking for a paddle here are some things around weight to factor into your decision.

Why is there such a range in paddle weight for the same paddle?

The short answer is there is always a weight tolerance in the materials that go into the paddle and the slightest change in a couple of the materials affects the finished paddle weight. One of the largest contributors is the core material which can vary by as much as +/- 10% or roughly 0.4 to 0.5oz per paddle. Then there is resin content, grip tape weight, handle blank weight, trim, ink, and even the final finish on the paddle face. So when everything is combined into a paddle things beyond the paddle manufacturer’s control are going to affect the weight of the finished paddle.

How important is the exact paddle weight?

As a reference point 0.1oz is roughly the weight of a penny (0.088oz) 

Take 6 pennies, hold your paddle out and place three pennies on the surface. This represents the target weight of your paddle. In the picture below it’s 8.0oz. Add the other three pennies. This represents the high side of the paddle weight range. Notice anything? Now take all the pennies off. This represents the low side of the weight range. Remember the paddle with the 3 pennies is the target weight. Was there a marked difference in the feel of the weight of the paddle from the target weight to either the high or low side of the weight range. For 90% of players the answer is no.

Most players will not notice a change in paddle weight until there is at least 0.8oz to 1.0oz difference. That’s 11 pennies.

So when selecting a paddle if the target weight is 8.0oz  and the tolerance is +/- 0.25oz the difference will be virtually unnoticeable.

A Light Weight Paddle is generally anything under 7.2oz

Light weight paddles are known for being more about speed and control and are more suited to players that like to dink and hit drop shots. They also have the advantage of a slightly quicker response time when you are at the net.

There are a couple of drawbacks to a light paddle. You have to swing a lightweight paddle harder to develop power. This can result in more vibration and stress on your elbow wrist and shoulder. If you are prone to tennis elbow, or have smaller wrists a light weight paddle might not be the best option.


Middle weight paddles range between 7.3oz – 8.4oz.

We classify mid weight paddles as between 7.8oz and 8.4oz. Mid weight paddles offer abalance of power and control. They are great at putting a bit more power on the serve and returns without a fast swing. They also provide good control when you want those fineness shots.

Mid weight paddles are often a better option if you suffer from tennis elbow or wrist injuries. 


Heavy weight paddles are anything over 8.5oz.

These paddles are used by players who prefer power and are willing to sacrifice a little control and speed. That being said, for older players that may have a slower swing speed a heavier paddle can help as the force exerted on the ball is a function of the mass of the paddle times the speed of the paddle.

One other consideration is if you like to play from the back of the court or play a lot of singles pickleball a heavier paddle with more power will be a better choice.

Where to start.

So a few thoughts. If you come from a tennis background you are likely going to want to start with a mid weight paddle around 8.2oz as it will be closer to what you are used to.

Squash, badminton, table tennis, racquetball you will likely be happier starting with a lighter weight paddle of 7.6oz.

Never played a racquet sport or you are just starting to play pickleball? You are better starting with a mid weight paddle, not too light. Something around 8.0oz will be good. In all likelihood as you start playing you are not going to be comfortable at the net for a while. Having a little more power in your paddle to get the ball over the net from further back will help keep you from getting frustrated. 

Playing doubles more than singles? Then a light mid weight paddle will likely be better as play will be faster and closer to the net where reaction time is key. So something around 7.4oz to 7.6oz.

Playing outdoors? A mid weight to heavy mid weight is likely better for contending with the elements. The power from the extra weight can be a huge advantage when hitting into the wind. 8.2oz and up.

Aches and pains? You are likely going to be happier with a mid weight paddle and a little extra power that will let you slow your swing speed and dampen vibrations. 7.9oz to 8.2oz is a good range.

Summary:

Identify where you will be playing, what type of game you play and assess your physical abilities to narrow down a weight range. Make your target weight the middle of a range and don’t sweat the small stuff.

Thai coconut chicken soup

With the cold weather here and more restrictions on where we can play pickleball I need to watch my diet more than ever.

Anyone who knows me, knows I love Thai food. One of my favorites, and Thai soup is no exception. With all the self isolation and restaurant restrictions I really miss my Thai food.

I came across this recipe and had to try it. I was not disappointed. Not bad for my first attempt at making Thai at home. Hmmmm whats next?

Thai Chicken Coconut Soup

Super easy and very very tasty, and keto friendly.
Prep Time10 mins
Cook Time25 mins
Course: Soup
Cuisine: Thai
Keyword: keto
Servings: 6
Calories: 75kcal
Cost: $8.00

Ingredients

  • 1 tbsp olive oil
  • 1 tbsp freshly minced ginger
  • 4 oz shiitake mushrooms chopped
  • 6 c low-sodium chicken broth
  • 1 14-oz. can coconut milk unsweetened
  • 1 tbsp fish sauce
  • 1 lb boneless skinless chicken thighs cut into 1″ pieces
  • Juice of 1 lime
  • Cilantro leaves for garnish
  • 1 pinch red pepper flakes
  • Chili oil for garnish (optional)

Instructions

  • In a large pot over medium heat, heat oil.
  • Add ginger and cook until fragrant, 1 minute, then add mushrooms and cook until soft, about 6 minutes.
  • Add broth, coconut milk, chilie flakes, fish sauce and bring to a boil.
  • Add chicken, reduce heat, and simmer until chicken is no longer pink, about 15 minutes.
  • Turn off heat and stir in lime juice.
  • Garnish with cilantro and chili oil (if using) before serving.

Notes

If cooking the chicken in the soup is not your think, give it a quick fry first, but personally I like it cooked in the coconut milk for the flavor.

Keto friendly roasted leg of lamb

If you know me then you know the only way for me to do lamb is nice and slow on a webber charcoal bbq.

But as I get older and it gets colder out, I am not in as big a hurry to bbq in the winter. When I came across this recipe and had to try it.

This recipe comes from a website called ketodietapp.com which has, who knew, an keto diet app you can download. I will give it a try over the weekend, and add an update later on the app.

Now I am not giving up the webber, but at -15C, I’d much rather be in the kitchen.

Roasted leg of lamb

Prep Time15 mins
Cook Time2 hrs 30 mins
Course: Main Course
Cuisine: American
Keyword: keto
Servings: 6
Cost: $45.00

Ingredients

  • 1 lamb leg whole (~ 2 kg / 4.4 lb) – this will yield about 50% cooked meat
  • 1/4 cup balsamic vinegar 60 ml/ 2 fl oz – avoid sweet syrupy types of balsamic
  • 1/4 cup apple cider vinegar or Homemade Fruit Vinegar 60 ml/ 2 fl oz
  • 4 cloves black aged garlic or fresh garlic If you can't find black garlic, use freshly sliced white garlic.
  • 1-2 sprigs fresh rosemary
  • 1/2 tsp sea salt or to taste
  • 2-3 cups water
  • 4 heads small lettuce to serve 400 g/ 14.2 oz

Instructions

  • Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional).
  • Peel the garlic and slice it into smaller pieces.
  • Place the lamb leg into a baking dish. Add balsamic vinegar, fruit vinegar, sliced garlic and rosemary. Season with salt and add water.
  • Cover with a lid and place the lamb in the oven for about 30 minutes per pound. 2 hours for a 4 lb leg.
  • After 2 hours, take the lid off, baste with the vinegar juices, and increase the temperature to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Cook for another 30-45 minutes, basting with the juices once or twice again.
  • When done, carefully remove from the oven and let it cool down for a few minutes.
  • When the meat is still warm, shred it with a fork. Pour the meat sauce over the shredded meat.
  • Place it back in the oven if it needs reheating.
  • Separate the lettuces leaves. Wash and dry them and spread them out on a plate.
  • Top the lettus leaves with the shredded lamb and serve.

Fried Brussel Sprouts

Ok so maybe not as grandiose as last weeks cilantro lime salmon but when following keto you need some sort of side, so here is one of our favorites. Odd because my wife was never a fan of sprouts.

Fried Brussel Sprouts

You can't talk keto and not mention brussel sprouts. Seems they are one of the main go too vegetables. Good thing I love them. They are also super easy to do, bake, fry, even microwave. So here's my favorite way to do them for a quick weeknight dinner.
Prep Time10 mins
Cook Time20 mins
Course: Side Dish
Cuisine: American
Keyword: keto
Servings: 2 People
Calories: 80kcal
Cost: $6

Ingredients

  • 2 tablespoons low sodium butter
  • 2 teaspoons crushed garlic
  • ¼ white onion chopped
  • 1 16 ounce package trimmed Brussels sprouts
  • 1/4 to 1/2 cup Parmesan cheese depending on preferance

Instructions

  • Heat butter in a pan over medium heat until the oil shimmers, and cook garlic, stirring often, until golden brown, about 3 minutes.
  • Stir in onion and cook until slightly soft, stirring often, about 3 minutes.
  • Add Brussels sprouts to the skillet and cook without stirring until the undersides of the sprouts turn golden brown, 5 to 7 minutes.
  • Stir to turn sprouts over, and cook other sides until golden brown, another 5 to 7 minutes.
  • Season with salt, black pepper
  • Sprinkle, coat or burry with Parmesan
  • Serve with your favorite entree

Notes

You don’t have to use butter and can use olive oil instead.

Easy Roasted Carrots

Roasted carrots, why, because these are really good.

I honestly can’t believe I’m posting a recipe for roasted carrots. You would think everybody knows how to do them. Not like this. We made these the other night and I’m pretty sure we ate the whole bag. My only advice on this one is if you think you only need a half a bag make the whole bag.
Prep Time5 mins
Course: Main Course
Cuisine: American
Keyword: keto
Servings: 4 People
Calories: 125kcal
Cost: $5.00

Ingredients

  • 15 carrots 2 lbs, peeled and quartered
  • 3 tbsp. extra-virgin olive oil
  • kosher salt
  • Freshly ground black pepper
  • Freshly chopped parsley for garnish (optional

Instructions

  • Preheat oven to 400º. On a large baking sheet, toss carrots with olive oil and season generously with salt and pepper.
  • Roast until tender and lightly caramelized, 30 minutes.
  • Garnish with parsley, if desired, before serving.

Balsamic chicken and asparagus with baby tomatoes

Rosemary chicken

This is a great recipe and is very similar to the balsamic chicken with potatoes, just more keto friendly. Hope you like it.

We need to update the image on this one as we forgot to take a picture. Could have been hungry could have been the wine. If you try this out, maybe you can send us a picture. Thanks and enjoy.

Balsamic chicken and asparagus with baby tomatoes

So this one is very similar to the balsamic glaze chicken with potatoes, but essentially eliminates the potatoes making it more keto friendly. 
Prep Time15 mins
Cook Time15 mins
Course: Main Course
Cuisine: American
Keyword: keto
Cost: $20.00

Ingredients

  • 1/4 cup balsamic vinegar
  • 1/4 cup extra virgin olive oil divided
  • 1 tablespoon honey
  • 1 tablespoon Dijon mustard
  • Two cloves garlic minced
  • Pinch of crushed Red pepper flakes
  • 2 pound chicken breast boneless skinless or tenders
  • Kosher salt
  • Fresh ground black pepper
  • 1 pound asparagus with the woody ends trimmed
  • 1 pint cherry tomatoes halved

Instructions

  • Make the vinaigrette: in a small bowl whisk together balsamic vinegar, 2 tablespoons of oil, honey, mustard, garlic and red pepper flakes. Set aside
  • In a large skillet over medium heat heat the remaining oil. Add chicken, and season with salt and pepper. Cyr until golden. About three minutes per side. Remove from the pan and set aside.
  • To the pan add asparagus and tomatoes, season with a little more salt and cook until the asparagus is bright green and the tomatoes are slightly wilted. Roughly 5 minutes.
  • Move veggies to one side of the pan and add the chicken back. Pour in the vinaigrette. Tossed veggies and chicken slightly until chicken is cooked through and vinaigrette is thickened. Roughly 5 minutes.
  • Serve and enjoy

Cabbage Lasagna

I know lasagna is all about the pasta, but pasta is a big one to cut back on if you are trying to loose weight. Think of this as more of a cabbage casserole. This is a great one for a Sunday dinner. It takes a bit of time to make but well worth it.

Cabbage Lasagna

Instead of pasta use cabbage leaves. For a pasta lover this was a big leap, but it works.
Prep Time20 mins
Cook Time35 mins
Course: Main Course
Cuisine: American
Keyword: keto
Servings: 4 people
Calories: 175kcal
Cost: $15

Ingredients

  • 1 Large cabbage
  • 1 tbsp olive oil you will need a bit more for baking
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 ½ lbs ground beef
  • 1 can 28oz crushed tomatos1
  • 1 tbsp balsamic vinigar
  • ¼ cup basil leaves, torn
  • Kosher salt, I make it optional
  • ground black pepper to taste
  • 3 cups Ricotta
  • 2 eggs, beaten
  • ¼ cup grated parmesan, plus more for serving
  • 3 cups shredded mozzarella

Instructions

  • Preheat oven to 350.
  • In a large skillet over medium heat the oil. Add onion an cook until soft. (5 min)
  • Stir in garlic and ground beef and break it up. Cook until beef is no longer pink. When done drain fat.
  • Add crushed tomatoes and balsamic vinegar and bring to a boil then reduce heat and simmer for 20 minutes. Season with salt and pepper and stir in basil.
  • In a medium bowel combime ricotta, eggs and parmesan.
  • Grease a large baking dish with olive oil. Spoon in a thin layer of sauce. Add a layer of cabbage leaves, then top with another layer of sauce, ricotta mixture and mozzerella. Do this twice more.
  • Bake until cabbage is tender and mozzerella is bubbly. About 25 minutes. Garnish with more basil and parmesan as desired.

Notes

This is a great one for a Sunday dinner and the left overs are great for lunch. It takes some time to make but definitely worth it. Note the cooking time is approximate. If planning on a time for dinner, allow 40 minutes for cooking, you can always take it out early and let it stand.

Sweet Chili Lime Grilled Chicken

Sweet Chili-Lime Grilled Chicken

This is a weekend favorite. Definitely worth a try.
Prep Time10 mins
Cook Time20 mins
Marinating2 hrs
Course: Main Course
Cuisine: American
Keyword: keto
Servings: 4 People
Calories: 300kcal
Cost: $18.00

Ingredients

  • 3/4 c. sweet chili sauce
  • Juice of 2 limes
  • 1/3 c. low-sodium soy sauce
  • 4 boneless skinless chicken breasts about 1 3/4 lb.
  • Vegetable oil for grill
  • Thinly sliced green onions for garnish
  • Lime wedges for serving

Instructions

  • In a large bowl, whisk together chili sauce, lime juice, and soy sauce. Set aside 1⁄4 cup marinade.
  • Add chicken to a large resealable plastic bag and pour in marinade. Let marinate in the fridge at least 2 hours or up to overnight.
  • When ready to grill, heat grill to high. Oil grates and grill chicken, basting with marinade, until charred and cooked through, about 8 minutes per side.
  • Baste with reserved marinade and garnish with green onions. Serve with lime wedges.

Shrimp Taco with mango and avocado

Shrimp Taco with mango and avocado

I think this could be used as an appitizer as well.
This inspiration came from Stacy G.L. and a response to a post I made on Pickleball forum. Shrimp tacos are not something we up here in Canada think about a lot. But boy I like them when I am in the States. Stacy gave me a few of her ingredients and I ran with it. We will be trying this one out over the weekend. Can't wait! Thanks Stacy.
Prep Time15 mins
Cook Time5 mins
Course: Appetizer, Main Course
Cuisine: American
Keyword: keto
Servings: 2 People
Calories: 156kcal
Cost: 15

Ingredients

  • 1 lb shrimp medium, peeled & deveined
  • 2 mangoes
  • 2 avocados
  • 1/2 red onion finely diced
  • 1/2 bunch cilantro
  • 3 limes juiced about 2/3 to 3/4 cup juice
  • 2 jalapeno finely diced

Instructions

  • With this one you can cook your shrimp the way you like it. Personally I like to grill so that is what I went with. The original recipe called for precooked.
  • With your shrimp cooked, coarsely chop shrimp and place them into a large mixing bowl.
  • Squeeze the juice of 3 limes directly over the shrimp, stir and let shrimp marinate while you prep the rest of your salsa ingredients.
  • Pit, peel and dice 2 mangos and add them to the bowl with shrimp. Peel pit and dice 2 avocados and add to the bowl.
  • Add finely diced jalapeños, red onion and cilantro. Stir to combine and serve with tacos or tortia chips.

Notes

OK so we did this one over the weekend and it was awesome. Couple of notes if you’re doing it as an entrée for two people really you only need one mango. I would also add a pound and a half of shrimp. Instead of grilling we panfried the shrimp in a little bit of butter which worked great.
definitely a keeper recipe.

Bacon Wrapped Brussels Sprouts

Bacon wrapped Brussel sprouts

How can you go wrong with bacon and brussels sprouts.
Prep Time10 mins
Cook Time20 mins
Course: Main Course
Cuisine: American
Keyword: Bacon wrapped brussels sprouts
Servings: 4 Maybe less if you really like them.
Calories: 60kcal
Cost: $6

Ingredients

  • 24 Fresh not frozen brussel sprouts
  • kosher salt not needed really
  • 12 sliced bacon
  • 1/4 c. maple syrup
  • 2 tbsp. brown sugar
  • Pinch cayenne

Instructions

  • Preheat oven to 400° and line a large baking sheet with foil. Trim the ends of Brussels sprouts and remove any tough outer leaves. If the brussels sprouts are large you may want to cut them in half.
  • In a small bowl, whisk together maple syrup, brown sugar and cayenne. Cut bacon in half crosswise, then brush bacon with syrup mixture.
  • Wrap a slice of bacon around each brussels sprout, placing the brussels sprout seam side down on the baking sheet. Brush the tops of the again with the syrup mixture. Bake until the bacon is crispy and the brussels sprouts are crispy, about 20 minutes.

Notes

these are great, even for folks who are not big fans of brussels sprouts. Besides how can you go wrong with bacon.