Rickson Gracie.

[First published in 2014.]

Raised as a warrior from a young age, Rickson Gracie is an example of good health. For many years he has been creating a well-adjusted body structure for the practice of BJJ. Coupled with the power of the art, Master Rickson maintains his machine with the best fuel: the Gracie Diet, with some adjustments made ​​for him. An example is that he changed the time intervals between meals.

In an interview with the reporter Ana Luiza Leal for Alfa magazine, the coral-belt revealed his eating routines. Learn from the teacher himself, and improve your diet to get a better performance in your workouts!

Breakfast

• 1 cup of coffee • 2 slices of bread (rich in fiber) • 2 thick slices of white cheese

Morning snack

• 1 glass of 500 ml of mixed-fruits vitamin with 1 scoop of protein powder

Lunch

• 1 plate of green leaves with 3 tablespoons of cashew nuts

• 1/2 dessert plate of boiled vegetables • 3 tablespoons brown rice • 1/2 roasted chicken breast in the oven

Afternoon snack

• 300g frozen açaí pulp mixed with: – 1 papaya, 3 dried dates, and 3 tablespoons of granola

Evening snack

• 1 whole-grain baked pasty stuffed with ricotta cheese • 1 glass of 500 ml of beet juice

Dinner

• Omelet made ​​with 2 yolks and 5 egg whites • 1 large cooked sweet potato

Supper

• 2 slices of wholegrain bread • 2 thick slices of white cheese  • 10 chopped sweet oranges

In addition to the recipes, the Rickson also underscores the importance of not abusing red meat, replacing the common white bread with fiber-rich breads and cereals, the total abolition of added sugar, replaced by dried fruits like dates, and no processed foods such as ham and sausages, which are filled with sodium.

Another tip is related to preparing vegetables. In traditional cooking, when boiling your vegetables, much of the nutrients are left in the water. Prepare them steamed instead.

Sweet potato is a healthy food.

Potassium is an important mineral in the Jiu-Jitsu fighter’s menu not just for its performance in the muscles. Besides avoiding cramps, potassium prevents acne, constipation, depression, fatigue, growth problems, insomnia, weakness, nervousness, and respiratory and cardiac problems.

However is not right to think that only bananas are a rich source of this substance. Today, GRACIEMAG researched the top 10 Gracie Diet foods high in potassium that are vital for you to fight and train martial arts.

In addition, melons, papayas, beans and pumpkins also contains good dose of potassium.

1. Potato (average) – 952 milligrams of potassium

2. Tomato sauce (1 cup) – 811mg

3. White beans (1/2 cup) – 595mg

4. Sweet potatoes (medium) – 542mg

5. Avocado (half) – 507mg

6. Goat milk (1 cup) – 498mg

7. Soy (1/2 cup) – 485mg

8. Beet (1 cup, grated) – 442mg

9. Damascus (1 cup, sliced) – 427mg

10. Tomato (1 cup, sliced) – 427mg

11. Banana (average) – 422mg

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!

If you are into Jiu-Jitsu, you have most certainly already heard about the famous Gracie Diet. The nutrition method developed by Grandmaster Carlos Gracie has been passed on through the generations within and outside the Gracie family.

Those who follow its teachings quickly become passionate advocates of the diet, so impressed they get with the results it provides in terms of health and well-being. Every day we get questions regarding the Gracie Diet, so here are 10 facts you need to know before you even think of adopting it.

1. Foods are divided into 6 main groups

It’s basic, but it’s also fundamental. Food in the Gracie Diet is divided into: 1) protein and vegetables; 2) sweet fruits; 3) starches; 4) acidic fruits; 5) milk; 6) milk cream.

2. How you mix the foods in each group is one of the keys to success 

Grandmaster Carlos’s goal was to keep the body in equilibrium. And what better way to do that than by how you consume your food? So he came up with a way to mix the groups and also how to mix the foods within the groups. It can be summed up in these simple rules:

A) Foods in group 1 mix with themselves and also with group 2.

B) Foods in group 2 do not mix with each other.

C) Foods in group 3 combine with each other and with one item of group 2 at a time, as long they are not cooked with fat.

D) Foods in group 4 do not combine with each other or any other group.

E) Milk can be combined with foods in group 2 and a few others.

F) Milk cream can be combined with foods in group 2 and a few others.

3. Cooked meals or fruit-based meals — take your pick

One of the paradigm shifts of the Gracie Diet is that fruits are not a desert or a side dish to the main meal. Those who follow the method have to choose between a cooked meal or a fruit-based meal, meaning that if they go for the fruit, they consume enough of it to be satiated. So, if you are going for some melon for lunch, eat three of them so you don’t have to add a sandwich to the mix.

4. When to eat is as important as what to eat 

Contrary to other popular nutrition methods, the Gracie Diet advocates longer intervals between meals. GM Carlos used to say that 5 hours is the ideal time between meals. The idea is to allow enough time for you body to fully process the previous meal before a new one comes, so the foods don’t mix, ruining the combinations. For example, if you ate rice for lunch and only two hours later you eat some potatoes, you’ll be mixing two starches, which is bad according to the Gracie Diet. If five hours is too long for you, those who follow the diet recommend smaller meals and shorter intervals (but at least 3 hours), so the body has time to process one meal before it’s time for the next one.

5. Know your fruits 

The Gracie Diet divides fruits into two categories — sweet and acidic, — but it’s not that easy to know which fruit belongs to each group. You may think that mango, strawberry and peach are examples of sweet fruits, but they are actually acidic according to GM Carlos. As the goal of the diet is to keep the blood PH from becoming acidic, you cannot mix acidic fruits with other acidic fruits. So, if you feel like some mangoes, eat as many as you need to feel full and not have to add anything else.

6. Water is not just H2O

When preparing some fruit juice, you’ll notice that adding water to the mix makes it watery and tasteless, and thus in need of sugar (and that’s a big “no”). So GM Carlos came up with the concept of different kinds of “waters.” His waters were juices made of sweet juices that will help you to have a tasty meal without adding sugar to it. Centrifuged apple, watermelon or melon juices, and also coconut water and sweet lemon juice make great “waters” to use as the base for your juice. You can mix any one of them with guava, figs, papaya or pears, for example.

7. No tomatoes?

Tomatoes are not really banned, but the thing is they are in the acidic fruit group, so they need to be consumed alone. As you are hardly going to make a whole meal out of tomatoes, it’s better to avoid them. By the way, vinegar, mustard and lime are also not recommended, due to their acidity.

For a thorough Gracie Diet guide, click here. And for our ever-growing list of diet-related material, come here. To help us keep making quality content in English, support us here.

Acai, Apple and Dates Ice Pops

Discover another delicious way to eat fruits this summer! Nothing is better than an all-natural, no sugar added, homemade fruit Popsicle to cool off from the heat. Let’s try to keep our family eating as healthy as possible, and in summertime, that means making our own popsicles.

Fruit pops are a perfect snack for the whole family, especially for the kids who love a sweet treat. The family will be able to enjoy a healthy and naturally sweetened dessert made with real fruit and filled with vitamins and minerals.

Take advantage of the fruit’s natural sweetness to create 100% wholesome and delicious juice combinations for your popsicles. These ice pops are completely vegan, low fat and gluten free. It is also recommended that you use organic and local produced fruits to enjoy the full benefits that nature has to offer.

Another tip is using natural sweeteners like honey, Agave nectar and Stevia; or adding another sweet fruit like dates to your ice pops’s juice mixture instead of adding refined sugar or artificial sweeteners.

GRACIEMAG have selected the 6 coolest most refreshing all natural fruit pops flavors for you to make it at home this summer! These recipes are simple and easy to make. Check it out:

Watermelon

Ingredients:

½ Seedless Watermelon

Directions:

Cut the watermelon into cubes and throw it in a blender. The sweeter your watermelon, the better it will be. If it is not too sweet you can add 2tbsp. of honey or Agave nectar. Then, If you don’t have a potent blender you might need to add a little bit of water (or you can use coconut water for extra flavor) so you can blend the watermelon until it becomes a smooth fruit juice.  Now, just pour the liquid into the molds and leave it in the freezer for a few hours. It makes about 12 Pops.

Avocado coconut

Ingredients:

2 Hass avocado
1 cup coconut milk
1/3 cup of dried coconut (unsweetened shredded)

Directions:

Scoop out flesh of ripe avocado and place into blender. Add in coconut milk. Blend until batter is smooth. Mix in the shredded coconut. Pour into ice pop molds and freeze. To remove frozen pops from the molds, bring it under running water for a few seconds.

Coconut

Ingredients:

2 green coconuts (meat)

1 cup coconut water

2 tbsp. Honey

Directions:

Scoop out the meat of the green coconuts (or look for frozen coconut meat in market). Then, blend it with coconut water and honey. Pour the mix into the Popsicle molds and freeze it.

Acai

Ingredients:

2 pure unsweetened Acai frozen pulps

4 apples

1 cup seedless Dates

Directions:

Run apples in a juicer to extract the apple juice. Then, blend it with the Acai pulp and Dates until batter is smooth. Pour into ice pop molds and put it in the freezer.

Grape

Ingredients:

5 cups of sweet grapes

1/2 cup water

2-3 tbsp. Honey (optional)

Directions:

After simmering the grapes on the stove with a little bit of water, just pressed them into a strainer to extract the juice. Then, add honey and freeze the mixture in the Popsicle trays. Leave it in the freezer for about 4 hour before serving.

Papaya Melon

Ingredients:

1 Papaya

2 C Melon

½ cup coconut water

1 tbsp. Honey (optional)

Directions:

Take the seeds out of the papaya and the melon. Scoop the flash of the fruits and mix into a blender with a little bit of coconut water and honey. Pour the mix in the pops molds and freeze it. Leave it in the freezer for at least 4 hour before serving.

Our columnist Angela Gracie prepared this easy and healthy recipe to inspire you in her amazing competition.

The winner recipes will be published on GRACIEMAG and their authors will win Exclusive Giveaways like Helio Gracie Gi, Royce Gracie T-Shirt and a GRACIEMAG subscription.

Don’t waste time and let’s go to create your recipe based on Gracie Diet!

Open Face Baked Egg Sandwich

INGREDIENTS:

2 slices Whole wheat bread

1/2 tbsp Softened butter

2 Eggs

12 Spinach leaves

2 slices Gouda cheese

1 medium Portobello mushroom

2 pinches Himalayan salt

HOW TO PREPARE:

1. Preheat oven 325°f (165°C/140°C fan forced)

2. Using the softened butter, spread on both slices of bread.

3. Without breaking the bread, gently use the back of a spoon to

press the center of each of the bread slices to create a bowl,

careful not to touch the crust.

4. Crack an egg onto the middle of each slice of bread.

5. Add a pinch of salt to the top of each egg.

6. Cover each egg with 6 spinach leaves.

7. Add cheese to the top.

8. Slice the mushroom and lay on the top of the cheese.

9. Place on a baking dish and bake for 15 minutes.

ANGELA’S TIP:

Mash 1/2 an Avocado and spread on top.

You can also replace the Gouda cheese for Monterey Jack.

Two eggs contain about 12.6 grams of protein 6.3 grams in one egg along with 13 other vitamins and minerals.

Portobello mushrooms also have about 2 grams of protein in the cap of the mushroom.

This open face baked egg sandwich is great for breakfast, lunch or dinner.

If you don’t have yet the Angela Gracie cookbook, click in this image ⇒

Clear Shock Power Juice

Why green juices are very popular these days? The answer is: they have the power to inject a good amount of vitamins, minerals, and anti-oxidants quickly into our bodies like a natural energy drink with anti-inflammatory proprieties.

Today, GRACIEMAG brings you a recipe that can be beneficial to Jiu-Jitsu practitioners who want to recharge and reduce inflammation after training. It is a healthy juice with active principles in it found to have been anti-inflammatory, diuretic and with nerve soothing effects. Rich in Vitamin-C, it helps alleviate viral infections by boosting immunity. In addition, it helps remove harmful free radicals from the body and may help protect it from cancers, inflammation, infections, etc.

Clear Shock Power Juice

Ingredients:

½ piece horseradish

20 mint leaves

30 cilantro leaves

1 carrot (top removed)

Preparation:

Wash well the ingredients. Use a Power Juicer, and then drink it fresh!

Raw Chocolate Nib Brownies | Recipe by nutritionist Fernanda Mello

Not all desserts are created equal, or equally bad. Do you know a low calorie dessert full of healthy nutrients? Yes! So, this recipe is perfect for you, a person who has a sweet tooth but still wants to keep a healthy diet. This raw chocolate brownie will charge your body with energy! Thus, you should best use it as a snack before your Jiu Jitsu training or workout.  Enjoy it!

Ingredients

2 cups (about 200g) dates, pitted

1¼ cup walnuts, ground finely

1 cup almonds, ground finely

¼ cup pistachios, shelled and ground finely

1 cup cocoa powder

¼ cup cacao nibs

1 tablespoon organic coconut oil, melted

2 teaspoons espresso powder

1 teaspoon sea salt

Dash of cinnamon

Instructions

In a food processor or blender, ground the walnuts, almonds, and pistachios until fine (I prefer to leave a couple chunks).

Next add in the pitted dates, little at a time helps, using your tamper from the blender or gently using a spatula to scrape the sides. Repeat pulsing and blending until the mixture has come together. Add in cocoa powder. Pulse to combine again.

In a large mixing bowl, pour this mixture, add in melted coconut oil, cacao nibs, and remaining ingredients. Using a spatula or your hands, stir.

In a lined (with parchment paper) 7×7 square pan, pour the brownie mixture in and start to evenly press down until you form a brownie layer.

Chill for at least 30 minutes in the refrigerator. Cut into squares.

Store in the freezer for a later snack or serve immediately!

Notes

Use high quality cocoa powder; I like using raw cocoa powder for a rich taste.

Use raw and unsalted nuts and adjust sea salt to taste.

The smaller the pan you use the thicker the brownie will be, the larger pan you use the thinner the brownie will be.

Carrots

During summertime it is recommended that you constantly hydrate your body, especially, if you are training Jiu-Jitsu everyday. Eating foods that are naturally juicy and, at the same time, rich in vitamins and minerals can keep you healthy and looking sharp throughout the hottest season.

According to the University of Maryland Medical Center: yellow, orange, and green leafy fruits and vegetables contain a potent antioxidant called beta-carotene. “In the body, beta-carotene is changed into vitamin A (retinol). We need vitamin A for good vision and eye health, for a strong immune system, and for healthy skin and mucous membranes.”

The UMMC advises that it is better to get your dose of beta-carotene from foods in your diet rather than taking supplements until more studies are done. “ Taking big doses of vitamin A can be toxic, but your body only converts as much vitamin A from beta-carotene as it needs. That means beta-carotene is considered a safe source of vitamin A.”

Antioxidants like beta-carotene protect the body against free radicals that damages our cells, which can cause chronic illnesses in the long run. “There is good evidence that eating more antioxidants foods helps boost your immune system, protect against free radicals, and may lower your risk of heart disease and cancer.” Said UMMC

Besides all the health benefits linked to this powerful antioxidant, if you are thinking about spending more time in the sun this summer, eating foods that are rich in beta-carotene can help your skin get less sensitive to the sun. “Studies suggest that high doses of beta-carotene may make people with a particular condition less sensitive to the sun.” Said UMMC

It is just a little trick to have a nicer long-lasting tan and a golden skin this summer. But of course, be careful! Drink this healthy juice, remember to use sunblock and don’t spend too much time soaking in the sun. Your skin says thank you!

Ingredients:

3 carrots (tops removed)

2 celery Stalks

½ cucumber (peeled)

½ c. parsley

1 small beet (leaves removed)

Instructions:

Run all the ingredients in a juicer and drink it fresh!

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.

Every high intensity exercise causes an inflammatory process that generates muscle damage as an important adaptive response to exercise, such as protein synthesis (muscle mass gain). However, if this damage is not modulated can generate muscle pain, lead to injuries and mess up with the immune system (more likely to get sick, fungus, etc.).

Nutritional modulators, such as GINGER have an important effect in reducing muscle pain induced by exercise and give you a faster recovery for the next training session. According to the Brazilian nutritionist Fernanda Mello, an authority in dieting  between BJJ athletes and practitioners, a good tip to help muscle recovery is to add ginger chips in the bottle of water to drink during the workout. In addition, ginger is a potent anti-emetic and reduces nausea and dizziness caused during high-intensity workout. “Important to highlight that these biological effects of ginger is due to their alkaloid compounds that are poorly resistant to heat so I recommend to use it raw and in chips to really get the full benefits of these compounds.” says Fernanda. You can also add ginger in your juices, salads and iced teas.

Enjoy this Refreshing Mango Ginger Ice Tea:

Mango Ginger Ice Tea

Mango and slices of fresh ginger are infused in hot water with a touch of  raw sugar. The resulting simple syrup is used to flavor and sweeten tea. Enjoy with lots of ice cubes!

Ingredients:

• 4 cups water
• 4 slices Mangos
  
• 8 slices fresh ginger
• 3 Earl Grey tea bags
• 1/4 cup raw sugar
• Ice

Directions:

In a small saucepan, combine water, mangos, ginger and raw sugar over medium heat and let simmer for 5 minutes. Turn off the heat and add the tea bags. Let steep for 5 minutes. Let the mixture cool and strain the tea. Serve in a tall glass with ice and enjoy on a hot summer day!