The winter time brings low temperature and along with it a higher risk of us getting a cold and/or flu. This way a few measures should be taken in order to fortify our immune system and avoid missing Jiu-Jitsu classes in this period.

According to the Havard Medical School, “Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy.” Thus, the best way to boost your body’s defense is adopting healthy-living strategies like:

• Don’t smoke.
• Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
• Exercise regularly.
• Maintain a healthy weight.
• Control your blood pressure.
• If you drink alcohol, drink only in moderation.
• Get adequate sleep.
• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
• Get regular medical screening tests for people in your age group and risk category.

Knowing that diet is a main factor to one’s health, researches indicate that some vitamins and minerals play an important role in armoring your body such as: Selenium, Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E and Zinc.

Also, some supplements have drawn attention from researchers that might help strengthen our defenses but they need further studies to prove its efficiency such as: Aloe Vera (topical), Astragalus, Echinacea, Garlic, Ginseng, and Probiotics.

For more information on how to get the proper daily amount of vitamins and minerals, and how to use supplements and dosage, talk to your doctor or a specialist.

Detox juice: bowel cleanse

Do you know the importance of having a healthy gastrointestinal balance? It will ensure a great immune system, balanced hormone production, vitamin and mineral absorption, and recovery from workouts.

See how this tropical cleansing juice recipe created by a Brazilian nutritionist, Andrea Lane, helps to regulate and cleanse your body. Papaya juice helps in digestion and improves bowel function.

You can get many benefits drinking this simple papaya juice. It not only helps clean the intestines but also has antioxidant and thermogenic, fat-burning ingredients.

Ingredients:

1 thick slice of papaya (25 kcal)

1 orange (35 kcal)

3 kale leaves (10 kcal)

1 teaspoon of chia (10 kcal)

1 teaspoon of ginger

1 large glass of water (250 ml)

40 kcal per cup (200ml)

Benefits of the juice:

Papaya: has enzymes that improve digestion, and contains fiber that prevents constipation and improves bowel function.

Kale: rich in insoluble fiber, which increases the speed of intestinal transit. Kale is excellent in the defense of the digestive system and feeds the intestinal flora.

Orange: has a high fiber content that stimulates the movement of the digestive system, making it stronger and better-functioning.

Learn more about Andrea’s Brazilian recipes and nutrition tips at: http://blog.contarcalorias.com.br/.

Go that extra mile and check out the video below to get some inspiration to train better your body for Jiu-Jitsu:

Extended Wide Squat. Source: Louisa Larson Photography

The most important part of a fighter’s body is his or her core. Strengthening your hips, abs, back and lower back is the best way to get in shape for Jiu-Jitsu. As a result of frequent training and physical preparation, your muscles tend to tighten up, making you stiffer in your practice sessions. Thus, while you want to build strength, you should also strive to become more flexible. In particular, opening up your hips will improve your technique and mobility on the mat.

Click here to learn 8 exercises from PopSugar Fitness to increase flexibility and loosen up tight hips.

Prof. Alvaro Romano training “Ginastica Natural” with his son Raphael.

The “Natural Gymnastics” was developed 25 years ago by world-fitness Professor Alvaro Romano. Living in Rio de Janeiro at the time Alvaro created “Ginastica Natural” precisely for the lifestyle he led, outdoors living, jiu jitsu and surfing. For him all physical activity was outdoors so he thought of something already as a teacher of physical education that could be similar to this lifestyle.

“I began practicing Hatha Yoga after a while but the influences of Natural Gymnastics are the ground movements that are very similar to Jiu-Jitsu techniques of dynamic stretching and flexibility, and breathing techniques”. Explains Prof. Romano

The “Ginastica Natural”, named in Portuguese, develops several natural qualities as physical strength and flexibility, balance, power and improves performance by increasing peoples knowledge of the function of their body. With an constant and various combinations of movements, it is the ideal method for fighters because it was designed along with Romano’s experience in Jiu-Jitsu.

“I was a student of Rolls Gracie in 1976 and in 1977. Started college already thinking about a method of preparation for physical fights. First, applied in my training and then in athletes.” Says Prof. Alvaro

Prof. Alvaro Romano creating and studying movements.

Prof. Alvaro lives in San Diego, California where he works with many physiotherapists and has many certificates in the method of ”Natural Gymnastics”. This method can help you to prevent injuries, and has been tested in several athletes and their training.

“Ginastica Natural” Seminar in Sweden

Prof. Alvaro Romano’s son, Raphael Romano, followed his steps. Graduated in Physical Education and a Brazilian Jiu-Jitsu Black Belt, now he is the Director of education of The “Ginastica Natural” method. He coaches MMA, Jiu-Jitsu and Surf athletes including Vitor Belfort, Rodrigo Minotauro, Xande Ribeiro, Fabricio Camoes, Leticia Ribeiro, Penny Thomas, Fernando Margarida, Neco Padaratz, Fred Pattachia among others.

To learn more about “Ginastica Natural” watch the videos below:

Raphael Romano training UFC fighters:

Monique Elias training with husband Mario Reis. Photo: Monique’s Facebook page.

Monique Elias debuted in the black belt on Jan. 18^th at the Brazilian National Pro championship (competition that qualified Jiu-Jitsu athletes to fight at the WPJJC in Abu Dhabi next April) with a victory over former female absolute World champion Bia Mesquita by two advantages, after a technical duel of sweeps and foot lock attempts.

The student and wife of world champion Mario Reis conquered her black belt after an almost perfect performance at the Worlds 2014 at brown belt when she dominated the light heavyweight and absolute category with seven fights, seven wins and six submissions.

Monique’s expressive achievement at the National Pro indicates that she is here to stay and has a promising carrier ahead of her in competitive Jiu-Jitsu.

Monique celebrating victory. photo: Preston Smith

Here, GRACIEMAG looks into unrevealing some of the champ’s lifestyle secrets, which could be taking her to the top at black belt. Check it out:

GRACIEMAG: What do you do to have lots of energy?

Monique Elias: I have been working with a doctor for over a year now to monitor my health and improve stamina. Usually, I go to bed early and wake up naturally. I don’t make any appointments in the morning that I have to use the alarm clock. Also, I recently looked for an endocrinologist, Dr. Victor Sorrentino, who performed a battery of blood tests and found that I had some food allergies, which were taking a lot of my energy. Cutting some things of my diet such as lactose, sugar, and gluten made me feel much more prepared. Besides food, just good sleep. It adds value to organize your time because it allows you to do more things in a day using less energy, so you save it for what matters the most that is training.

Monique Elias physical training at the stairs. Photo: Personal archives

How do you adjust your diet, before and after training?

My first Jiu-Jitsu workout of the day is at noon, so before I normally eat Tapioca (Yuca) and 3 eggs. I mix a carbohydrate of medium glycemic index, and a protein, which in addition to lower the carbohydrate’s GI, it still prevents catabolism (Lean mass loss). I try to vary my food, but it will always be a low or medium glycemic index carbohydrate and a choice of protein. It may even be a protein cupcake accompanied by a black coffee that has thermogenic action. After training Jiu-Jitsu I have no time and no hunger to eat, as I should. At this point, I make use of dietary supplements until I get home for lunch. After training we have a very high wear of energy, and muscle breakdown; so it is necessary to make use of carbohydrates. I always prefer fruit or coconut water along with a manipulated amino acid complex. I use manipulated by the degree of purity, because most of the supplements we find on the market are very chemical, and often do more harm than good.

Do you take any other supplements?

Yes, manipulated amino acids. And, if I cannot find carbohydrates from fruits, or something solid, I use Waxymaize. I also take mineral and medicinal herbs to balance my body from the waste of high performance training. Although I have a good diet just eating natural and organic products, the soil of the planet is already very damaged. This way, the same nutrients we received from greens 30 years ago are no longer the same available today. As well as the quality of the water we drink. So I always make periodic checks with the doctor to find out what my weaknesses are and supplement only with what is missing to keep my body balanced and healthy.

How does your lifestyle affect your athletic performance?

In my opinion, performance and health are 100% interconnected. Health is the result of your lifestyle. You are what you eat. If you have a balanced diet, rich in nutrients and easy to digest, you will have much more energy. Having more energy means more availability to train. Training improves your technique. Better technique and will power makes a different from a person to another, and these differences can be definitive to your performance in training and at the tournament. I saw the importance of adopting a healthy lifestyle in my first year of Jiu-Jitsu. I used to cut weight to fight at the lightweight division, and had a very restricted diet. Then, when I finished the competition I “rewarded” myself with fatty foods, sugar, chocolate, etc. I’ve seen all my sacrifice of months going to waste in a day. I once was able to put it back 6kg in two days, and I felt sick. To recover my body and conditioning I had to work hard for two months. Thus, at one point I realized that it was not worth it losing everything I’ve achieved with so much effort. This way, I decided to follow a lifelong diet, and I went after recipes that wouldn’t put my body at risk.

Can you give us some tips on how to “survive” tough Jiu-Jitsu training and still look your best?

It was pretty hard for me to switch careers, because my body has changed a lot and I had to adapt to a series of things that came along with Jiu-Jitsu. I have really long hair and had to learn to hold it in a way that it does not shed, and that it is not straitened. This preserves it from the pulling and helps it not to break. I do a very high ponytail, and a braid, holding at the end. I have no chemistry in my hair, because of the constant sweating I have to wash it 2 times a day and that already detonates the hair. Less aggression is always better. It is normal to have an increase of pimples in the face, with sweat and dirt. I finish training and wash my face right after with soap. Keeping the skin clean prevents acne. I have my nails done every week, always on Fridays because I will not train the next day. I keep it short, and use drying oil for a better finish and to moisturize my cuticles. Some things are inevitable, like the purple bruises in the legs and arms, and the callus in the fingers – But I already think it is charming!

These are simple exercises that everyone can perform at the gym or on the mat to warm-up before class. The intensity of the workout will depend on how many sets you can do.

Watch the video below for instructions and good training!

Mix of fresh fruits

The urge to restrain sugar from our diet knowing that its excess contributes to obesity and other health problems is causing many people to wrongly avoid eating fruits.

The New York Times published an article in 2013 called “Making the case of eating fruit by Sophie Egan” in which, many experts say that fresh fruit should not become a casualty in the sugar wars. Actually, Dr. David Ludwig, the director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital said studies have showed that increased fruit consumption is tied to lower body weight and a lower risk of obesity-associated diseases.

“Whole fruits, he explained, contain a bounty of antioxidants and healthful nutrients, and their cellular scaffolding, made of fiber, makes us feel full and provides other metabolic benefits. When you bite into an apple, for example, the fruit’s fiber helps slow your absorption of fructose, the main sugar in most fruits. But fiber is not the full story. You can’t just take an 8-ounce glass of cola and add a serving of Metamucil and create a health food,” Dr. Ludwig said. “Even though the fructose-to-fiber ratio might be the same as an apple, the biological effects would be much different.”

Read full article here. 

The USDA recognize fruits are important sources of many nutrients, including potassium, fiber, vitamin C and folic acid, which are vital to maintain our body functioning well and healthy. Most fruits are naturally low in fat, sodium, and calories. Besides that, diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Fiber is also important for proper bowel function and fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories.

Thus, doctors advise that is preferable to opt for whole or cut-up fruits as sources of dietary fiber, instead of drinking the fruit juice. According to Dr. David L. Katz, director of the Yale University Prevention Research Center, Chewing the whole fruit slows down consumption compared to when you take an 8-ounce juice and just pour it down the hatch, which not only makes it easier to ingest more calories, but releases fructose faster into the bloodstream. Plus, he said, with juicing, “you reduce some of the metabolic benefit of the fiber by pulverizing it so fine; it changes the physical structure.” Commercially produced juices are particularly concerning since they are often filtered removing fiber altogether. If you opt for juice, tossing whole fruit in a blender rather than squeezing it offers the best chance of retaining most of the fiber, vitamins and minerals.

This way, it is recommended that you eat one to 2-1/2 cups of fruit each day and choose a variety in order to get the most benefits by absorbing different types of antioxidants and nutrients from different types of fruits.

Below, watch a video to find out what are the top 10 healthiest fruits on the planet:

Sources:

http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Fruits.aspx

http://www.choosemyplate.gov/food-groups/fruits-why.html

http://well.blogs.nytimes.com/2013/07/31/making-the-case-for-eating-fruit/

Leandro Lo in the cover of GRACIEMAG #202

Leandro Lo is making history in Jiu-Jitsu. Black Belt under Cicero Costha in Brazil, the young athlete, 25, has been training in the gentle art for more than ten years now alongside other high-level competitors, such as the Miyao Brothers. As an avid competitor, he has accumulated so far a distinctive amount of victories in his carrier as a fighter and today places second in the official IBJJF Adult Black Belt ranking.

Born in São Paulo and with a unique fighting style, Lo is a current three times Jiu-Jitsu World Champion who has also won multiple gold medals at other prestigious tournaments, including the WPJJC, Pan Jiu-Jitsu and Brazilian National Championships. Last November, he defeated Gilbert Burns at Copa Podio – event in which he holds an almost perfect record since 2011.

While the ace Leandro Lo is highly known by his fancy Jiu-Jitsu, It might be the champion’s simplistic way of looking at life that is giving him the advantages to succeed. Here at GRACIEMAG.com, he talks about his lifestyle, what motivates him to compete and how he blends diet and training.

How do you combine diet and training?

My first training session is at 11am. Usually, in the morning I don’t feel hungry so I just drink an açaí and orange juice smoothie. When I’m trying to gain weight to move up in category, I replace the smoothie with a protein shake. My training finishes around noon, and then right after I eat lunch. I always have rice and beans with chicken or meat, salad or pasta. After my afternoon training I usually eat a snack high in protein, often with chicken. As I’m trying to put up some weight right now, I’m taking creatine, protein and carbo supplements as well. I don’t have a strict diet though; I often eat anything.

What is your biggest motivation to train and compete?

My love for Jiu-Jitsu, which makes me always want to evolve and win.

How would you describe your Lifestyle?

So, I think I would describe it as “I live my life intensively”.

Leandro Lo and Gilbert Burns battled for over 20 minutes last November at the Copa Podio, in Rio de Janeiro.

See how Lo was able to win the thrilling match in Brazil:

Leandro Lo VS Gilbert Durinho (Luta Especial) from Copa Podio on Vimeo.

Grape Juice

The Power of Grape Juice

By Adriana Gracie

The grape juice is a natural elixir for longevity, has a good amount of iron, vitamin C, B vitamins, potassium and other minerals. It is excellent to prevent tumors, has antioxidant action, increases blood flow, reduces thrombus formation, protects the cardiovascular, liver, nervous systems and more.

This is not a revolutionary new drug or a miraculous elixir, but grape juice is rich in polyphenols, antioxidants that protect cell membranes and the DNA. Its antioxidant action is one of the main health benefits, but grape juice has other powerful actions as well. In the circulatory system, it works like a vessel dilator that inhibits the formation of thrombosis. Yet, the benefits are far from stopping there!

The liver is the filter of our body, but it leaves many residues that are toxic. Grape juice helps removing such waste. In the nervous system, in addition to being an antioxidant, it improves blood flow, which contributes to a better functioning and protection of the brain. Therefore, it helps to prevent diseases such as Alzheimer’s syndromes and Parkinson. This health benefits are seen with prolonged use of grape juice in the diet. The recommended daily intake is approximately 400 ml (2 cups) for a 70 kg person and proportionate amount for children.

Antioxidants are found in the skins and seeds, the more vibrant is the skin color, the greater its power. The grape skins also contain a substance called resveratrol, which increases HDL cholesterol, the good cholesterol. The sugar in the juice is composed of glucose and fructose that is directly assimilated by the body, so it requires no effort to the digestive organs. From a therapeutic point of view, it is one of the most precious juices. Grape juice stimulates liver function, and it is even used as basis for pharmaceutical remedies. This function is performed not only by the juice, but also using the grape and vine leaves.

A new research presented this week at the Association for Research in Vision and Ophthalmology in Orlando, Florida suggests that regular consumption of grapes may play a role in eye health, protecting the deterioration of the retina. Specifically, a grape-enriched diet resulted in a protective effect on the structure and function of retina. The retina is the part of the eye that contains the cells that respond to light, known as photoreceptors. Retinal degenerative disease affects more than 5 million people in the US, and may cause blindness due to photoreceptor cell death. A thin layer of fabric inside the back wall of the eye with millions of light-sensitive cells, and other nerve cells receiving and organizing visual information, the retina is one of the most metabolically active tissues, requiring high levels of oxygen and becoming prone to oxidative stress. Grape consumption also protects retinal function in oxidative stress model of macular degeneration. Further analysis revealed that the grape diet resulted in lower levels of inflammatory proteins and higher levels of protective proteins in retinas. “The diet enriched with grape provided substantial protection of retinal function which is very exciting,” said Dr. Abigail Hackam, principal investigator of the study. “And it seems that the grapes can work in various ways to promote eye health of signal changes at the cellular level to directly combat oxidative stress.”

Another research presented last week at the Experimental Biology conference in San Diego, California suggests that regular consumption of grape can help relieve the pain associated with symptomatic osteoarthritis of the knee, and improve joint flexibility and global mobility. The researchers attribute these potential benefits to the polyphenols found in the fruit. One of the most common joint diseases among Americans, osteoarthritis is a condition in which the natural cartilage damping between the joints wears down. As the symptom management is often ineffective and joint replacement is an invasive surgery, many who sufferers with osteoarthritis seek more natural approaches. Grapes are rich in anti-inflammatory polyphenols, compounds that have been shown to reduce inflammation. The results of the study presented by the principal investigator Shanil Juma, Ph.D., showed that both men and women who consume a diet enriched with grape had a significant decrease in self-reported pain-related activity and a general decrease in total knee deficiency symptoms. “These results provide promising data that links the grape consumption with two very important outcomes for people living with knee osteoarthritis: reducing pain and improving joint flexibility,” said Juma.

References:

• Hackam A.  Presentation at Association for Research in Vision and Ophthalmology Annual Meeting, 29 May 2014.
• http://www.worldhealth.net/news/grapes-may-protect-eye-health/
• http://www.eurekalert.org/pub_releases/2014-05/ral-gds052914.php
• Rebecca Small, Casey Tiernan, Young Hoo Kwon, Rene Paulson, Victorine Imrhan, Shanil Juma, et al. “Age-associated effect of freeze-dried grape powder on inflammatory markers and physical activity in adults with knee osteoarthritis” [Abstract 1025.8].  FASEB J., April 2014; 28:1025.8.
• http://www.worldhealth.net/news/grapes-may-alleviate-arthritis/
• http://www.eurekalert.org/pub_releases/2014-05/ral-gcm050814.php

Black Belt World Champion Michelle Nicolini. Photo by Milena Fioravanti

IBJJF Hall of famer Michelle Nicolini has many reasons to celebrate the year of 2014. The black belt has accumulated so far her 8th World Jiu-Jitsu Championship, a promising career in MMA and several booked seminars around the globe.

Here on GRACIEMAG.com the fighter shares some of her lifestyle secrets to success in training, dieting and how to be a girl in a big men’s world.

How do you adjust your diet to your training routine?

Usually, I lift weights or do my cross fit session before BJJ class. So, I like to get up early to have breakfast; but it does not mean I like to train early in the morning (laughs!) No, I need some more time to start training; I usually get up around 7am thereby I have enough time to eat a good meal. I normally eat 1 “tapioca” with white eggs, half papaya with yogurt and muesli, and black coffee. I start my work out at 9am, which typically lasts for 1 hour, and then I have a snack, like 1 small fruit or half of a protein bar, and immediately after that I go train Jiu-Jitsu. For me, its essential to drink a recovery shake afterwards. This first BJJ class is our competition training so I need to rehydrate and recover to be ready for the next training session. Then, in about 40 min I eat lunch; I like to have salads, lots of veggies and one kind of fish or chicken. If I need to drink something I choose a hot or iced tea.

Do you take any supplements?

Yes, I do take some. I believe that because I train a lot, I need extra care and help from supplements. For example, before I go to bed at night I take 1 scoop of whey protein – Lean Body or ProV60- Labrada mixed with water. Also, I take multivitamins, Vitamin D, Glucosamin, Glutamin (Glutalen-Labrada), BCAA, Elastijoint (Labrada), Endurox R4, and not often but some times if I feel tired, I take one scoop of Super Charge (pre training-Labrada).

Do you think your eating habits affect your performance?

I believe the way I eat affects the way I train. If I eat too much sugar for example, I will get very tired during my workouts, with a very bad cardio. So, it’s extremely important to eat healthy. I avoid sweets and fried foods on a daily basis, and I do not miss it. If I’m not training for competition then I give myself the pleasure of having ice cream or açai!

The girls that like you also love training Jiu-Jitsu would like to know: what are your beauty secrets for before and after practice?

BJJ is in its majority a male sport. So, I like to show I’m a girl even when I’m on the mats. I like to have my gi and rash guards always clean; its basic but some people just are not used to do it. I like to braid my hair to prevent other people from pulling it; its good for me and for the people I’m training with. I like to do my nails every week, and I love pink nails polish (laughs!). Like a girl I do put make up on, but not too much though because I’m going to training and not to a party. However, I remove it before working out and every night before I go to bed. I take extra care of my face and skin: cleaning and hydrating and things like showering before and after training to prevent mycoses and bacteria. Having a fresh breath is important too. Besides that, I don’t like rolling with people when they have dirty feet and it touches my gi, face, and hands; it is disgusting when someone is stinking. I’m not telling you we need to be tremendously clean but there has to be a minimum of hygiene.

Tell us, what it takes to keep your gratefulness on the mat?

I’have found what I like to do in my life so far. It’s not a sacrifice to go train. If I have any problem outside the mat, as soon as I start training it all disappears. There is no stress on the mat…BJJ is a mind therapy. So I m happy like this and that’s the most important thing.

For more tips, info and seminars visit www.michellefights.com