Try this delicious and traditional Thanksgiving recipe, created by Adriana Gracie, that is light and healthy to serve at your family dinner.

Green Salad, Pumpkin Puree and Turkey Breast Filet

with Light Cream Cheese and Broccoli Sauce

INGREDIENTS

Green salad

3 cups (tea) of clean varied green leaves (lettuce, arugula and watercress)

2 tbsps. of Extra Virgin Olive oil.

1 tbsp. of chopped fresh ginger.

Himalayan salt to taste

HOW TO PREPARE

Chop the leaves with sanitized hands. Place them in the dish, sprinkle with sesame seeds.

Pumpkin Puree

INGREDIENTS

1 kg pumpkin

150g of Light Cream Cheese

1 teaspoon of grated ginger

Salt and pepper to taste

1 tablespoon of chopped chives

HOW TO PREPARE

For those who like pumpkin, pumpkin puree with Ginger is a great option.

First, cook the pumpkin, squeeze it to remove the water and rinse the vegetables in a juicer. Then return to the pan and stir in the Light Cream Cheese, ginger, salt, black pepper and the chives. Serve accompanied by green salad and Turkey Filet.

Turkey Breast Filet

INGREDIENTS

4 Turkey Breasts (200g each)

1/2 teaspoon of Oregano

Crushed garlic to taste

1 tablespoon chopped parsley

1/2 tablespoon fresh Thyme

Himalayan salt to taste

Black pepper freshly grounded to taste.

HOW TO PREPARE

Season the Turkey Breasts with garlic and salt in a frying pan. Heat the coconut oil and brown the steaks on high heat for 5 minutes on each side. Keep them in a warm place. Mix the remaining ingredients and stir up until the sauce is smooth. Pour this sauce over the Turkey Breast Filets, lower the heat and cook for another few minutes until it melts down the light cream cheese. Add the cooked broccoli mixing it into the melted cheese.

Happy Thanksgiving and Enjoy!

Xícara de café. Foto: Julius Schorzman

A alimentação é um dos pontos mais importantes para o atleta de Jiu-Jitsu. Além dos treinos diários, você precisar ter uma alimentação que lhe dê energia e bem-estar até o fim do dia.

Hoje, o GRACIEMAG analisa os benefícios do café. De acordo com a especialista Adriana Gracie, nos últimos dois séculos, poucas substâncias foram tão clinicamente estudadas como o café, sem nenhuma comprovação de que seja prejudicial à saúde.

Os efeitos antioxidantes do café e subprodutos são 500 vezes maior do que aqueles encontrados na vitamina C. Uma série de estudos sugere que o consumo de café pode reduzir o risco de doenças crónicas, como a diabetes de Tipo 2 e as doenças cardiovasculares. O problema é seu consumo aliado ao açúcar refinado.

Yongjie Ma, cientista da Universidade da Georgia, garante que o café é um ótimo aliado na prevenção da obesidade induzida por dieta e síndrome metabólica relacionada à obesidade.

E você, toma seu cafezinho diariamente?

Mix of colorful fruits and vegetables.

Everybody knows that eating five servings of fruits and vegetables a day is very important to your health. However, did you know that the more variety of colors you add to your diet more health benefits you will get?

Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat, can never compare to the health benefits provided by strawberries or Broccoli, which have fiber, vitamins, and enzymes built right in. Eating plenty of healthy vegetables and fruits helps you prevent different types of diseases, such as heart disease and strokes, control your blood pressure, prevent some types of cancers, and guards against vision loss among many others health benefits.

By eating fruits and vegetables of a variety of different colors, you can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to your health.

Red: The phytochemicals present in these foods are red carotenoids and anthocyanins. One of the most abundant carotenoid is lycopene. Lycopene helps reduce free radical damage in your body and also prevents heart disease, cancer, prostate problems and reduces skin damage from the sun. These red foods help memory function, urinary tract health, and makes your heart healthy.

Green: These fruits and vegetables have phytochemicals sulforaphane and indoles, which both help to prevent cancer. They are also good for the circulatory system and have good vitamin B and minerals. Green vegetables also help with vision, and the maintenance of strong bones and teeth. Some yellowish green vegetables have carotenoids lutein and zeaxanthin, which help prevent cataract, ocular disease and osteoporosis. Green fruits and vegetables also contain fiber, calcium, folate and vitamin C. These nutrients besides reducing cancer risks, it lowers blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health, fight harmful free-radicals, and boost immune system activity.

Purple: These foods have tons of antioxidants, which are called anthocyanins and phenolics. They help to improve circulation and prevent blood clots, so they are excellent for the heart and may help prevent heart disease. They are also known to help memorization and urinary tract health and reduce free radical damage.

Orange and Yellow: These fruits and vegetables Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

White: These fruits and vegetables contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T immune system cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

By Adriana Gracie.

Before starting any diet consult a nutritionist.

Carlos Gracie Jr.

Carrot Pasta with Basil Pesto and Vegan Cheese

Today, learn how to make a light, 100% vegan and nutritious carrot pasta mixed with nuts, kale, parsley and basil pesto.

Besides being a beautiful culinary arts creation, this dish is also healthy and delicious.

Enjoy it!

Carrot pasta with Basil pesto

Recipe by Adriana

Ingredients:

4 medium carrots, peeled

2 Tbsp. extra-virgin olive oil

2 Tbsp. Kale-Parsley-Basil pesto

Pinches of salt and pepper to taste

Cashews or Pine nuts, toasted

Vegan Cheese (Optional)

Basil and parsley leaves, finely chopped

Instructions:

Fill a large pan with water and place on high heat. Then, shave the carrots with a vegetable peeler. When the water comes to a rolling boil, add the carrots and cook for a couple minutes (do not exceed 5 minutes). They should be softened but not breaking apart. Drain the water.

In a small saucepan, on low-medium heat, warm the olive oil and stir in the pesto. Add salt and pepper and continue stirring until the mixture is hot. Taste and adjust seasoning if necessary.

Mix the carrots with the pesto sauce. Divide between plates and garnish with the pine nuts or cashews, vegan cheese, parsley and basil.

Kale, Parsley and Basil Pesto

Ingredients:

2 cups combined kale stems, basil and parsley

1/2 cup grated vegan cheese (optional)

1/2 cup toasted pine nuts or cashews

1 large clove of garlic

1 Tbsp. extra-virgin olive oil

Salt, to taste

Instructions:

Combine kale, basil, parsley, nuts, vegan cheese, and garlic in a food processor and pulse several times to finely chop. Transfer mixture to a small bowl and stir in olive oil. Add salt to taste.

A goiaba tem diversas qualidades. Foto: Divulgação

A goiaba tem diversas qualidades, além de ser uma fruta relativamente barata e encontrada facilmente nas prateleiras de qualquer mercado. Com alto teor de vitamina C, ela é importante no combate a infecções, hemorragias, fortalecimento dos ossos e dentes, cicatrização de cortes e de queimaduras.

A fruta predileta do Chico Bento ainda possui vitamina A e B1, além de ser rica em cálcio, fósforo, potássio e também é uma boa fonte de pectina, uma fibra dietética. Tudo isso é vital no combate ao colesterol alto, diabetes, obesidade, salmonela, problemas intestinais, cólera, desinteria, problemas gastrointestinais, tuberculose, hemorragia uterina, incontinência urinária e inchaços em geral.

Então, que tal aprender hoje a preparar um suco da poderosa goiaba, com água de coco para refrescar? É a dica de nossa colunista Adriana Gracie.

“Corte a goiaba em quatro pedaços e bote no liquidificador”, diz Adriana. “Abra o coco, tire a água e coloque no liquidificador. Bata o suco e passe na peneira para tirar o resto dos caroços. Você pode adoçar com mel ou até com tâmaras. Está pronto para beber”.

Como opções para variar o paladar, se você não tiver água de coco, tanto faz: pode bater o suco de goiaba com laranja lima, melancia ou maçã!

Quer aprender mais sobre a famosa Dieta Gracie dos campeões de Jiu-Jitsu e ficar informado sobre tudo que rola no Jiu-Jitsu e no MMA? Não deixe de receber GracieMag em casa. Assine aqui.

Prepare a delicious lasagna without cheating on your diet.

Seeking a healthier eating routine for you, Jiu-Jitsu practitioner, but without leaving the good things in life aside, GRACIEMAG dug into their archives and found this delicious Gracie Diet recipe.

This recipe, taught by Adriana Gracie shows how to join green zucchini with cream and greens to create a nutritious lasagna. Check it out:

Ingredients:

5 Green Squashes

1 Cup of Evaporated Milk

1 Box (200g) of whole Grain or Green (spinach) lasagna.

1 lb. Mozzarella cheese

1Tbsp. Parsley flakes

1Tbsp. chopped Chives

1 Tbsp. Extra-virgin olive oil

½ Tbsp. Sea ​​salt

Preparation:

Cook the zucchini, and then mix it in a blender with sea salt, olive oil and fresh Cream (Evaporated Milk). Season it with parsley and Chives.

In a baking dish, layer the lasagna and top with zucchini sauce and mozzarella cheese. Repeat layers. Cover and Bake 350F for 35 minutes or until bubbly. Let stand for 15 minutes before cutting.

Now,  just enjoy it without guilt.

Bon appetit and good training!

The Gracie Diet is a dietary method popularized and tested by Carlos Gracie over 70 years ago, and it helps combat illness and provide better quality of life through simple, yet somewhat unusual, recipes.

Today GRACIEMAG.com brings you a health tip for you, whether you’re a vegetarian or not: green juice.

In his book “The Gracie Diet”, Rorion Gracie recommends a quick and tasty green juice, which all you need to do to relish is stick 1 cucumber, 5 carrots, 5 radishes, 3 stalks of celery, 1 bushel of broccoli and 1 green pepper in the centrifuge. Tried it yet?

Now our own Adriana Gracie is big on a similar recipe, one that enriches and detoxifies your body with antioxidants. The secret is in one ingredient: collard greens.

Green juice with collard greens is a boon to your digestive and immune systems, not to mention being great for your skin. “Collard greens combats ailments such as depression, ulcers, and helps detox the body, eliminating carcinogens,” asserts Adriana, who shares yet another recipe with us. Enjoy the snack!

1) Rejuvenating juice

(50 calories per glass)

½ cup papaya or persimmon
1 carrot cut into wheels
½ bushel of mint

Beat in blender and sweeten with honey

2) Green juice with collard greens

(40 calories per glass)

2 leaves of collard greens
2 Brussels srouts
1 bushel of cauliflower
4 carrots
1 small apple
1 glass of orange juice

Beat in blender and sweeten with honey

As Grandmaster Carlos Gracie used to say, “Man’s first line of defense is his mouth.” Yes, the mouth is a Jiu-Jitsu practitioner’s first and main weapon, since what we put in it can prove to be either our strength or our undoing.

The Gracie Diet is a food combination meant to improve digestion and the manner in which our body assimilates nutrients. Today, GRACIEMAG.com brings you another recipe for your dietary well-being, recommended by our columnist Adriana Gracie.

Find out from Adriana, the mother of mat wizard Kayron Gracie, how to prepare a black rice and salmon dish. It’s worth noting that the Campinas Institute of Agriculture, associated with the São Paulo State Agriculture Department, revealed that the grain contains 20% more protein and 30% more fiber than whole grain rice—which helps with weight loss. Imagine that side by side with salmon, which contains potent antioxidants and is rich in omega 3, a fat source highly recommended for cardiovascular health.

Bon apetit!

Black rice with salmon

Ingredients

½ cup of olive oil
1 teaspoon finely chopped fresh rosemary
1 tsp finely chopped fresh basil
1 tsp finely chopped fresh parsley
1 tsp finely chopped chives
200g Salmon
500g black rice
3 bay leaves
Marine salt
10g chopped leek
1 tablespoon extra virgin olive oil
2 basil leaves

Black Rice Preparation:

Place ingredients in a pot and cook the rice. There is no need to wash the rice. In an open pot, sauté the chives. Add rice, salt and olive oil as you continue to sauté. Lastly, add the basil, and if it’s really dry, add some water. Ideally it will be between loose rice and risotto.

Salmon Preparation:

Prepare the seasoning for the salmon: olive oil, rosemary, basil, parsley, chives and marine salt. Pour the mixture over the salmon and cook at 200 degrees Centigrade for 15 minutes, until golden.

A cake without yeast, without refined sugar and, if you so please, without egg: it's all up to you, gentle reader. Photo is merely illustrative.

The other day a web surfer curious and diligent when it comes to health posed a question in the Gracie Diet Facebook page, asking for recipes for light and healthy desserts in accordance with the Gracie Diet.

Our columnist Adriana offered some good tips, like banana cooked with cinnamon and cheese spread. And it’s worth keeping in mind that, whenever craving for something sweet strikes, nothings better than dates.

HONEY, DATES AND HEALTH

That said, every now and again I have to drum up a cake, to celebrate some occasion or another or pay tribute to someone. Marco Gracie Imperial, another specialist when it comes to wholesome eating, provides an intriguing recipe for a yeastless cake. Jot it downn.

* 250 grams wheat

* 3 cups coconut pulp

* 4 soup spoons of honey (or same amount of brown sugar)

* 8 Brazil nuts chopped into bits

* 6 dates

* 3 apples cut into slices

* ¾ cup milk

* 2 entire eggs (optional)

Blend the coconut and milk and mix in the rest of the ingredients. Mix it all together and put in oven. Egg is optional. You can use either honey or brown sugar.

Bolo sem fermento, sem açúcar refinado e, se o leitor quiser, sem ovos: os desenhos ficam por conta do leitor. Foto meramente ilustrativa.

Outro dia um internauta curioso e diligente com sua saúde perguntou no grupo Alimentação Gracie, no Facebook, por receitas de sobremesa leves e saudáveis, de acordo com a dieta Gracie.

Nossa colunista Adriana deu boas dicas, como banana, canela e requeijão. Vale lembrar que, sempre que bater a vontade de comer algo doce, não tem coisa melhor que uma boa tâmara.

Mel, tâmaras e saúde

Seja como for, volta e meia é preciso preparar um bolo, para se celebrar alguma data ou homenagear alguém. Marco Gracie Imperial, outro especialista em boa comida, divulga agora uma receita interessante de bolo sem fermento. Anote aí.

* 1 copo de 250 gramas de trigo

* 3 copos da polpa do coco

* 4 colheres de sopa cheias de mel (opção: mesma dose de açúcar mascavo)

* 8 castanhas do pará cortadas em pedaços pequenos

* 6 tâmaras

* 3 maçãs cortadas em pedaços

* 3/4 do copo-medida de leite

* 2 ovos inteiros (opcionais)

Bata o coco com o leite e misture com o restante dos ingredientes. Misture tudo e leve ao forno. Ovo é opcional, Você pode optar pelo açúcar mascavo ou pelo mel.

Gracie Diet pasta and salad platter: health for your Jiu-Jitsu / Photo: Carol Nakagawa/GRACIEMAG archives

Ever present on the recommended list of our columnist Adriana Gracie, the Mistura Viva web log is constantly serving up posts on the principles of proper eating as they pertain to keeping your body ailment free. Recently featured on the blog, six principles for proper eating, living healthier and having copious amounts of energy for dealing with your daily routine.

Click here for the full article in Portuguese. GRACIEMAG.com extracted the highlights and lists them below:

1. BREATHE BETTER AND FLUSH OUT TOXINS

Not a lot of Jiu-Jitsu practitioners pay due attention to their breathing. Make note of how oxygenizing your organism is directly linked to daily health and vigor.

“Lack of oxygen is significant in that it can cause cells to become cancerous. It surely affects the cell’s quality of life,” reads one snippet from the blog.

The lymphatic system gets activated by deep breathing. Practicing deep breathing and exercises like yoga eliminate 15 times more toxins from the body than does normal, hurried breathing, says the article.

2. EAT FOODS RICH IN WATER!

Remember: your quality of life is dependent on the quality of life of your cells. So straight to the nitty-gritty: fresh fruit, greens, legumes, sprouts and plenty of water.

“Your diet should include foods consisting of 70% water. The lower the level of water, the greater the likelihood of you contracting imbalances (illnesses),” says the article.

3. CHOOSE YOUR FOOD COMBINATIONS WISELY

“Take care of your stomach for your first 50 years, and it will take care of you for the next 50,” is Dr. Steven Smith’s take on how to stay healthy.

Eat meat and potatoes at the same time? Bread and cheese, milk and cereal, fish and rice? What if you were told these combinations are totally destructive to your digestive system and sap your energy?

Eat just one condensed food per meal. What’s condensed food? Any ingestible not rich in water. For example, beef jerky is condensed, while watermelon is rich in water.

Make sure not to eat starch, carbohydrates and protein in the same meal.

4. EAT LITTLE, AND CAREFUL ABOUT LIQUIDS DURING MEAL TIMES

Are you dragging your feet when you get out of bed in the morning, even if you got your full eight hours’ worth of sleep? Know why? While you’re sleeping, your body is working overtime to digest the incompatible food combinations you put in your belly.

Eat light before going to bed, just enough to keep from feeling hungry. If you feel like eating a lot of something, eat a lot of salad. And after 9pm eat just fruit. Remember: after ingesting a properly combined meal, you should wait for at least three hours before eating anything else.

It’s important that you keep in mind that drinking during meal time dilutes your digestive juices and slows down the digestive process; so don’t drink much water, especially not cold water.

5. EAT MORE FRUIT!

Fruit is the most perfect food on the planet, since it takes the least energy to digest and gives your body the maximum return. Least effort for maximum benefit—have you heard that here on GRACIEMAG.com before?

“The only food that makes your brain work is glucose. Fruit is packed with fructose, which is easily converted into glucose. Most of the time, it is 90-95% water, which means it cleanses you and feeds you at the same time.

Eat fruit upon getting up in the morning and on an empty stomach. Your heart and overall health will thank you for it.

6. EAT LESS PROTEIN!

The percentage of protein in a human mother’s milk doesn’t exceed 2.38. Did you know that? So where did this idea that we need loads of protein to be strong and healthy come from?

Dr. Mark Hegstead, a Professor of nutrition at Harvard Medical School, asserts that most human beings seem to adapt to whatever quantity of protein is available to them. In other words: if you eat a well-balanced vegetarian diet, you’ll get all the protein you need!

To be sure you have energy for training, all you need is glucose from fruits, vegetables and sprouts.

But what about the myth that protein is good for endurance? “Wrong. Too much protein overloads your system with nitrogen, which causes fatigue,” says the article. “And as for protein strengthening our bones? Wrong again. Excess protein has been linked to osteoporosis, degeneration and weakening of the bones. The strongest bones in the world belong to vegetarians.”

Milk and meat just clog up your body. For your supply of calcium, go with green vegetables, nuts, sesame seed, turnips. And you can have small quantities of white cheese on salad.

How about it, gentle reader, learned something new? Now what boosts your energy levels in training. Share with us, using the comments field below.

Um prato de salada e massa da Dieta Gracie: saúde para o seu Jiu-Jitsu. Foto: Carol Nakagawa/Arquivos GRACIEMAG.

Sempre recomendado por nossa colunista Adriana Gracie, o blog Mistura Viva está sempre antenado com os princípios da boa alimentação como sinônimo de um organismo sem doenças. Recentemente, o blog listou seis princípios para você comer bem, ficar mais saudável e com muito mais energia para o dia-a-dia.

Clicando aqui, você confere o artigo na íntegra. Abaixo, o GRACIEMAG.com destaca os melhores trechos.

1. Respire melhor e elimine mais toxinas

Poucos praticantes de Jiu-Jitsu dão a atenção necessária para a respiração. Repare que a oxigenação do seu organismo é diretamente ligada à saúde e energia diária.

“A falta de oxigênio parece desempenhar um papel importante, fazendo que células se tornem cancerosas. É certo que afetam a qualidade da vida das células”, diz o blog.

O sistema linfático é ativado por respiração profunda. A prática de respiração profunda e exercícios como a ioga eliminam as toxinas do corpo 15 vezes mais do que com a respiração normal e apressada, garante o artigo.

2. Coma alimentos ricos em água!

Lembre-se: a qualidade de sua vida depende da qualidade da vida de suas células. Então, ao trabalho: frutas frescas, verduras, legumes, brotos, e muita água.

“Sua dieta deve conter 70% de alimentos ricos em água. Quanto mais baixo o nível de água, mais probabilidades você tem de contrair desequilíbrios (doenças)”, diz o artigo.

3. Combine os alimentos com sabedoria

“Cuide de seu estômago durante os primeiros 50 anos, e ele cuidará de você nos 50 seguintes”, é a lição do Dr. Steven Smith.

Você come carne e batata juntos? E queijo e pão, leite e cereais, ou peixe e arroz? E se você soubesse que essas combinações são totalmente destrutivas para seu sistema digestivo e que lhe tiram energia?

Coma só um alimento condensado por refeição. O que é um alimento condensado? Qualquer alimento que não seja rico em água. Por exemplo, carne-seca é condensado, enquanto uma melancia é rica de água.

Esteja certo de não comer amido, carboidrato e proteína na mesma refeição.

4. Coma pouco, e cuidado com o líquido durante a refeição

Você se levanta cansado pela manhã, mesmo após oito horas de sono? Sabe por quê? Enquanto dorme, seu corpo está trabalhando extraordinariamente para digerir as combinações de alimentos incompatíveis que você pôs em seu estômago.

Coma com leveza antes de dormir, apenas para saciar a fome. Se quiser comer muito, coma salada. E só coma frutas depois das 21h. Lembre-se, após ingerir uma refeição adequadamente combinada, deve-se esperar pelo menos de três a quatro horas antes de ingerir qualquer outro alimento.

É importante anotar que beber às refeições dilui os sucos digestivos e atrasa o processo de digestão, então não beba muita água, especialmente gelada.

5. Coma mais frutas!

A fruta é o mais perfeito alimento do planeta, pois gasta uma quantidade mínima de energia para ser digerida e dá ao seu corpo o máximo em retorno. Mínimo esforço para o máximo de resultados, já ouviu isso antes aqui em GRACIEMAG?

“O único alimento que faz seu cérebro trabalhar é glicose. A fruta é principalmente frutose – que pode ser transformada com facilidade em glicose. Na maioria das vezes, 90 a 95% da fruta é composta de água. Isso significa que ela está limpando e alimentando ao mesmo tempo!”

Coma frutas ao acordar e de estômago vazio. Seu coração e o organismo em geral vão agradecer.

6. Coma menos proteína!

A porcentagem de proteínas no leite materno não passa muito de 2,38%, você sabia? Então, de onde vem essa ideia fixa de que precisamos de tanta proteína para ficarmos fortes e saudáveis?

Dr. Mark Hegstead, professor de nutrição da Harvard Medical School, confirmou que a maioria dos seres humanos parece adaptar-se a qualquer quantidade de proteína que esteja disponível para eles. Ou seja: se você fizer uma dieta vegetariana bem balanceada, vai conseguir toda proteína de que necessita!

Para contar com energia para treinar, você só precisa da glicose das frutas, vegetais e brotos.

Mas e o mito de que proteínas aumentam a resistência? “Errado. Proteína em excesso dá ao corpo nitrogênio em excesso, que causa fadiga”, diz o artigo. “E quanto à questão das proteínas fortalecerem os ossos? Errado outra vez. É o contrário. Muita proteína tem estado ligada à osteoporose, degeneração e enfraquecimento dos ossos. Os ossos mais fortes do planeta pertencem aos vegetarianos”.

Leite e carne só congestionam seu organismo. Para consumir cálcio, invista nos vegetais verdes, nozes, gergelim, nabos verdes. E nos queijos brancos, em pouca quantidades, nas saladas.

Que tal, leitor, aprendeu algo? E para você, o que te dá energia para treinar? Divida com a gente, abaixo!