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September Health Tips: Classic Gracie Diet Acai

September Health Tips: Classic Gracie Diet Acai

Change Your Concepts and Try the Classic Gracie Diet Acai

 Original article courtesy of GracieMag

The acai, fruit that is found in large quantity in Pará, north of Brazil, is already known worldwide for its energizing properties. It is a traditional meal for Jiu-Jitsu athletes and other sportsmen. In a bowl, juice, ice cream or jellies are some of the ways people consume this fruit nowadays. But the question that GRACIEMAG brings you today is: How do you prepare your acai at home?

The form most commonly found in restaurants, markets and juice stores in Brazil and here in the U.S. is a combination of acai pulp mixed sometimes with some other fruit (bananas, strawberries, etc.) and guarana syrup, which is made from a Brazilian berry found in the amazon, or honey. Now, how about trying the classic Gracie Diet Acai and, once and for all, review your concepts about this fruit’s flavor?

Following the diet compiled by Carlos Gracie, the guarana syrup does not enter the recipe, since it’s something processed and rich in sugars. Instead, just use dates. And to give a little more flavor to the acai bowl, how about a few apples? Check out the recipe below:

Ingredients:

2 sweet apples

12 dates

250ml pure Acai (unsweetened)

Preparation:

Pass the apples in the juicer to separate the juice. Instead of water, mix apple juice with the acai pulp, already crushed. Then add the dates, already pitted, and beat everything in a blender.

Now just enjoy your Gracie Diet Acai and good training!

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August Health Tips: Start Living Better Today

August Health Tips: Start Living Better Today

10 Tips For You to Start Living Better Today.

Based on the teachings of Grandmaster Carlos Gracie. Original article courtesy of GracieMag

 

Tip 1: Do not leave soft drinks in the fridge or candy in the cupboard. Break the temptation at the root.

Tip 2: Do not sleep in rooms without air circulation and renewal.

Tip 3: Sleep in loose, comfortable clothing.

Tip 4: When you awake, stretch well before getting up, and always think positive before getting out of bed.

Tip 5: Walk barefoot more to exchange energy with the ground. When you need to wear shoes, avoid rubberized shoes with soles that do not cause isolation of your body to the ground.

Tip 6: Always look for the food of the season and the area where you are.

Tip 7: Before you act, think.

Tip 8: Do not eat more than you need.

Tip 9: Eat more honey, açaí, avocados and nuts. Foods with plenty of calories are sometimes necessary — don’t shun them!

Tip 10: Shun white food. Usually white foods, such as bread, rice and potatoes, have lots of sugar — which is energy that is burned quickly and soon makes you hungry again.

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July Health Tips: 5 Tips for BJJ Nutrition Basics

July Health Tips: 5 Tips for BJJ Nutrition Basics

No fads or extreme diets here…just sound nutrition principles that help our athletes stay healthy, make weight and perform at their best.

By: Corey Beasley

“Coach, I need to make weight…what should I eat?”

This seems to be a common question among wrestlers, jiu jitsu players and mma fighters these days.  People scrambling last minute to make weight and hoping that their plan pays off.

I’ve heard it all…low carb, no carb, high protein, low fat, fasting, starving, paleo and more.

With all of the options and opinions, its no wonder why so many coaches and athletes are confused.

When our athletes are preparing for competition, we prefer to keep things simple. 

No fads or extreme diets here…just sound nutrition principles that help our athletes stay healthy, make weight and perform at their best.

Need to make weight? Here are 5 Basic Principles to Follow:

1.  Drink Water

Our bodies are roughly 70% water.  These days, things like coffee, energy drinks, juice, alcohol, soda, etc is the majority of what we consume.  Not only is this adding tons of sugar and chemicals into our body, but it is also leaving us dehydrated.  Dehydrations can affect our energy levels, performance and leave us vulnerable to injury. 

Bottom line:  Drink more water.  Carry a gallon jug or keep it available, so you can sip a little water all day long.

2.  Eat MORE Vegetables

Grandma was right!  We need to eat our vegetables.  They provide valuable antioxidants, phytochemicals, enzymes, fiber and other things that help our body recover, fight off disease, get rid of waste, digest our foods and more. 

Bottomline:  Veggies fill us up, help us recover and don’t add a lot of calories.  They are the perfect filler food when you a cutting weight.  Add a bag of spinach to your day and I bet you’ll be happy with the results.

3. Quality Protein at Every Meal

When we train, our bodies get broken down. Eating quality proteins like organic/free range eggs, chicken, grass fed beef, wild fish and other wild game, gives our body the building blocks it needs to repair damaged muscle fibers and recover between workouts. 

Bottom line:  Eat a bit of protein at every meal.

4. Don’t Forget the FAT

For years, FAT was the enemy.  Food companies fooled us all and the whole “No Fat” plan led us down the wrong path.  The truth is, that naturally naturally occurring fats are actually really good for us.  Avocado, nuts, seeds, olives, coconuts and the oils from these plants help our bodies in many ways.  They can help hormone production, keep us feeling full and provide a natural anti-inflammatory response in our bodies.

Bottom line:  Naturally occurring fats are good for us, but processed fats that occur is most packaged foods are the enemy.  Add a little healthy fat to each meal and you will thank me later.

5. Carbs are NOT Always the Enemy

No carb diets are the enemy of most athletes.  Carbohydrates allow our brains and muscles to function.  Without carbs, our thoughts can get foggy, reaction time reduces and our muscles do not have the fuel to perform.  The mistake most people make is that they ingest WAY too many carbohydrates, from poor sources, at the wrong times.

Fruits, grains and root vegetables are nature’s way of providing us with carbohydrates.  Cookies, pastries, breads, juices, crackers, chips and other carb filled treats are the enemy. 

Bottom line:  Eat the majority of your ‘good’ carbohydrates after your workouts and avoid carbohydrates from low quality sources.

For the majority of athletes that have implemented to principles above, they leaned out, felt great and performed at their best. Sure, people are individual and might need to tweak certain aspects of their nutrition, but these basics are a great foundation.

Ideally, these would become daily habits and you would walk around, within a few lbs of your competition weight. The big problem is that most guys bloat up, binge and gain too much weight after a fight or competition. 

A Few More Helpful Tips:

  • If it’s in the house, you will eat it – Throw away the distractions. 
  • Shop and Prepare foods ahead of time
  • Carry a cooler, so you have healthy options with you
  • Keep a simple log of what you eat and when
  • Track your progress – weigh in once per week and/or get your body fat checked regularly.

We’ve all heard of guys starving themselves, cutting water weight and making themselves miserable.  Worse yet, some miss weight and even end up in the hospital. This can be avoided by implementing some basic nutritional principles, sticking to them and giving your body the fuel it needs to perform. 

While, it’s not always easy, improving your eating habits will have a dramatic affect on your body composition, energy levels and performance on the mat or in the cage.  If it’s important to you, you will get started and slowly improve over time. 

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June Health Tips : The Correct Time to Drink Water

June Health Tips : The Correct Time to Drink Water

June Health Tips : The Correct Time to Drink Water

The June health tips keep you hydrated and more!

Here are the June Health Tips you can easily incorporate into your lifestyle. Every small positive change makes a difference!

You know drinking enough water to stay hydrated is vital for good health. But did you know that there is a correct time to drink water to maximize its effectiveness on the human body? Here are some tips to help maximize your health by drinking water:

drink water

 

 

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May Health Tips : Health Benefits of a Cold Shower

May Health Tips : Health Benefits of a Cold Shower

May Health Tips : Health Benefits of a Cold Shower

The May health tips are truly invigorating!

Here are the May Health Tips you can easily incorporate into your lifestyle. Every small positive change makes a difference!

Living in Canada, where we get more than our fair share of cold, it’s hard to imagine that anyone would take a cold shower on purpose. But there are many health benefits to taking cold showers – not including the invigorating jump-start to your day!

may health tips

 

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April Health Tips

April Health Tips

April Health Tips

Feeling Yucky? There’s a Tea for That

Here are the April Health Tips you can easily incorporate into your lifestyle. Every small positive change makes a difference!

Tea has a myriad of health benefits so you really don’t need an excuse to drink it. But what if you aren’t feeling your best? Have a cold? Or maybe your stressed? Different teas can bring relief to what ails you:

april health tips

 

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March Health Tips

March Health Tips

March Health Tips:

8 Stretches to Energize Your Morning

Here are a few tips you can easily incorporate into your lifestyle. Every small positive change makes a difference!

With the arrival of March we can see a few signs of spring – including the March Health Tips! Longer days and maybe (cross your fingers) warmer temperatures. Still, you may need inspiration to help get you out of bed in the morning.

Stretching is a fantastic way to get the blood flowing and begin your day. Try these 9 stretches from SparkPeople:

 

february health tips

 

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February Health Tips

February Health Tips:

9 Green Monster Ways to Detox

So it’s suddenly February and maybe you are sticking to your healthy resolutions – or maybe not. If you need a kick in the butt to get going, why not try our February Health Tips, 9 Green Monster Ways to Detox. You’ll feel better and jump start your healthy lifestyle:

 

february health tips

 

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January Health Tips

January Health Tips:

Happy New Year! Rev Up Your Metabolism

Well ‘Hello’ 2016! Whew…did you stay on track with your healthy eating over the last month? What about getting out to get some regular exercise? Yeah…me neither. The parties, spirits, and food have all come to an end so now it’s time to get back on track.

Boost your metabolism and give yourself a kick start to a healthy 2016 by making these foods part of your healthy diet:

January 2016 Health Tips

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December Health Tips

December Health Tips

December Health Tips:

No More Boring Water! Hydrate With Flavour

It’s the holiday time again and with the fun and festivities comes the heavy food and drinks that are delicious but not necessarily the most healthy. While treating yourself over the holidays, try to remember our December Health Tips and incorporate as many healthy habits as you can. Staying hydrated is an easy, healthy habit. And it doesn’t have to be boring. Click the button to see how to jazz up your water with 10 Healthy Tips:

December 2015 Health Tips

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