Nathalia and Livio Ribeiro. Photo: Personal Archive

The type of work done by Nathalia Chantre, 31, is a key part of the process of professionalization of BJJ as a sport. Playing a fundamental role in the performance of a number of elite athletes, this nutritionist is responsible for building a nutrition plan and enabling fighters to go into their matches healthy, living up to their full potential.

If in previous eras of the sport, it was possible to see athletes cutting weight in wrong ways and consuming fatty foods and sodas, nowadays this sort of behavior has to be kept to a minimum. The professionalization of BJJ has arrived in all spheres, from prize money to the care athletes have for their performance.

A nutritionist certified by the International Sports Sciences Association, Nathalia has monitored more than 300 athletes across more than five years in the field. In her opinion, a high-performance athlete who takes meticulous care of the details of their nutrition tends to come out on top.

“A time comes when the athlete’s key has to turn, so to speak, and they understand that in order to stay at a high level these days, it’s necessary to have more than good training; they need to be more than just talented,” said Nathalia, who’s also a BJJ student, in a recent interview. “It’s important to surround yourself with a multidisciplinary team that’s going to put you at your 100% to perform with excellence.”

She added: “One of the great differentials of my work with athletes consists of investing time with each of them. I treat athletes individually to understand their goals in a thorough way, their training, possible flaws, difficulties, and to not spare any efforts to develop a nutrition plan. I want the athlete to have adherence, for the plan to be compatible with their reality, making it easier to conquer the desired goal. That’s why I say that I don’t do consultations; I do nutritional monitoring with athletes and practitioners of BJJ. Our contact is very close; I make adjustments daily, if necessary, in the pre-competition phase.”

At this year’s IBJJF Pan, one of the biggest events of the calendar, Nathalia had multiple of her athletes come out victorious, not the least of which was Lívio Ribeiro, the roosterweight champion. The nutritionist went into some detail on her work with him.

“Lívio speaks openly of the crazy stuff he used to do to hit the weight before he had nutritional monitoring,” she said. “He, for example, used to cut water in the week that precedes a fight. Additionally, he would cut foods rich in carbs and use laxative drugs. It’s unbelievable how someone can train and fight in those conditions, completely dehydrated and without glycogen reserves. Certainly, he would sleep poorly, and his immunity was extremely low. When I became aware of this situation in March, the first thing was to get the house in order and adjust the basic: improve intestinal health, increase water intake and improve sleep quality.”

“He understood that he’s not supposed to starve to hit the weight, he doesn’t need to dehydrate, and he has no reason to cut foods with sources of carbs,” Nathalia continued. “So I included in his diet: rice, cuscuz, pasta, potatoes, various fruits, oatmeal, tapioca, beans and many other foods rich in micro- and macronutrients. I also used some supplements such as: beta alanine, probiotic, vitamin D3, magnesium, omega 3 and creatine. By the way, creatine does no harm when it comes to cutting weight. Quite the opposite: it’s an extremely safe supplement; it improves tolerance to straining, muscle recovery, on top of improving adaptive response to the training.”

In previous tournaments, Lívio had chosen not to eat before the first round, because his main opponent was the scale. This time, in 2021, everything has changed, and Lívio had the best performance to date in his early days as a black-belt.

“I followed Lívio’s training up-close, and his evolution was visible — especially in the final stage of the training, close to the competition, where usually he already felt extremely saturated, stressed and fatigued,” said the nutritionist. “I was very excited to see him in the competitions. It was going to be the first time he would eat on fight day! I was sure his performance was going to be special, and it was! He knew he was able to be explosive from the start until the end of the match; he knew he had energy reserves and was well trained, because he had the physical preparation provided by Itallo Vilardo and the training at Ares academy in Modesto, led by Prof. Samir Chantre.” She subjoined: “Those who think nutritional monitoring makes no difference certainly have never had the opportunity to be followed by a good nutritionist.”

Nathalia is a Health Coach with Integrative Nutrition (IIN) and is currently getting a postgraduate degree in nutrition, metabolism and physiology in sports.

The true is smoothies and juices are both very good for you. However you will only enjoy the full benefits of each drink, if you understand the nutritional differences between one and the other.

Although both drinks use raw ingredients, like fruits and vegetables, and because of that are filled with healthy nutrients, their preparation method is distinct and that changes their nutritional value.

When you make a juice using a juicer, you eliminate the pulp, which contains all the fiber. The same does not happen when you prepare a smoothie using a blender. In this case the pulp is broken down into a thick liquid. Yet, if you drink the juice your body will absorb the vitamins and minerals in it much faster than if you were having a smoothie. This happens because your body will take longer to digest the fiber so the nutrients would be released slowly into your organism.

In the September 2014 article of the Australian “Women’s Weekly” magazine written by Fern Green called “Go green for health”, the author explains the difference of drinking  juices and smoothies for your health, “If you put some fruit and Vegetables in your juicer, a great drink full of vitamins and minerals will pour out – one that you can drink in one go and will no doubt give you a energy boost because all the nutrients will enter your bloodstream in a matter of minutes. Juicing is the quickest way of getting healthy greens into your body. The pulp that is left in the juicer is where the fiber is. Fiber slows down the absorption of nutrients, which would then release slowly into your system. In the order hand, the author highlights the importance of consuming fiber: “Smoothies contain fiber from fruits and vegetables, which is important to help the body to eliminate waste because it cleans your digestive tract and colon.”

This way, indulging in smoothies and juices on a daily basis will ensure that we are getting the vitamins and minerals our body needs to function properly and stay healthy. Maybe having a juice when you need a fast energy or vitamins recovery, and drinking a smoothie when you need to eat something so you feel fuller for a longer period of time is the best solution to optimize the benefits of consuming these elixirs of health.

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.

Are you feeling tired for training? Maybe it is time to detoxify your body and fight fatigue!

Detoxifying to re-boost energy includes resting, cleaning and nourishing the body from inside out.

Today, GRACIEMAG brings you a recipe for a natural remedy that will help your body to remove and eliminate toxins, which protects you from disease and can assist in the maintenance of optimum health.

However, it is important to remember that after removing impurities from the blood you should keep up with a healthy diet and feed your body with wholesome nutrients if you want the results to last.

Cleansing Remedy

Ingredients:

¼ small head cabbage

2 carrots (tops removed)

1 piece of ginger (peeled)

Instructions:

Run all the ingredients in a Power Juicer. Drink it fresh and good training!

Fruits are nutrient-rich carbs.

Jiu-Jitsu practitioners looking to improve athletic performance or every active person who would like to have more stamina and energy to work out should know that consuming carbohydrates is essential since they are the primary fuel for your body.

According to sports dietetics specialist and columnist for www.active.com, Katie Jeffrey, “carbohydrates are key for maximum energy, speed, stamina, concentration, recovery and better fluid balance.” Besides being stored in the muscles for energy, they are also responsible for the use of protein to build muscle. During a physical activity, the body as a way to continually produce energy consumes carbohydrates.

However, it is imperative to know that the types of carbohydrates are just as important as the amount of carbohydrates you eat. “Complex or nutrient-rich carbohydrates such as whole grains, beans, legumes, fruits and starchy vegetables provide many vitamins, minerals and phytonutrients. They are also excellent sources of fiber. Therefore, they are necessary for optimum health, energy levels and athletic performance.” Katie explains

Thus, GRACIEMAG has selected a light and delicious whole-wheat pasta salad recipe for you today, filled with vegetables and laudable ingredients. Check it out:

Fresh Pasta Salad

By Jack La Lanne’s Power Juicer Fresh Recipe Collection

Ingredients:

1 lb. whole-wheat pasta (cooked and drained)

¼ c. red bell pepper pulp

¼ c. yellow bell pepper pulp

¼ c. asparagus spears

¼ c. onion pulp

½ c. zucchini pulp

½ c. carrot pulp

2 tbsp. olive oil

Salt and pepper to taste

Instructions:

Cook and drain the whole-wheat pasta and let it cool off in room temperature. Using a powerful juicer extract the pulp from the peppers, onions, zucchini and carrot. Mix the vegetable pulps with the asparagus spears, olive oil and then into the whole-wheat pasta. Use salt and pepper to taste. Serve it fresh!

Hope you enjoy it. Be healthy!

Keep your body hydrated for good health.

The “Mistura Viva” blog is constantly serving up posts on the principles of proper eating to keep the body ailment free. Here you find six tips for dieting, 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.

Deep breathing activates the lymphatic system. 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? What about 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 that is 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 you from feeling hungry. If you feel like eating a lot of something, eat a lot of salad. And, just eat fruit after 9pm. 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 mealtime 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 how 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, and 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.

Wild Salmon Sushi and Sashimi.

Wild salmon is considered one of the best sources of protein. Especially for athletes and people who enjoy intensive workout routines.

According to active.com, “salmon is one of the most nutrient dense proteins, full of essential Omega-3 fatty acids, as well as vitamins B12 and B6. Salmon can help reduce inflammation in our bodies through it’s high content of Omega-3’s, which is valuable for athletes.”

Tonia Reinhard, author of Superfoods – the healthiest foods on the planet, tell us that the omega-3 fatty acids have preventive and therapeutic effects because inhibit inflammation and cardiovascular diseases.

The website outsideonline.com posted: “Oily fish, like salmon, mackerel, and trout, are good sources of lean protein and omega-3 fatty acids, which help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease.”

Learn how to make a Salmon Sushi Roll:

A study at the University of Washington showed that people consuming at least one 3-ounce (85-g) serving of fatty fish, such as Salmon, a week had a 70 percent reduction in the risk for cardiac arrest.

Another thing to consider is to make an option for the consumption of Wild Alaskan Salmon once concerns have been raised about the high presence of PCBs found in farmed salmon.

If you want to make the most out of Salmon in your diet, combine it with fresh green salad and or a portion of complex carbohydrates like quinoa, vegetables, brown rice or whole wheat pasta.

Lucas Lepri against JT Torres at the Worlds. Foto: Ivan Trindade/GRACIEMAG

Lucas Lepri conquered in 2014 his second World Jiu-Jitsu Championship tittle after winning five matches in his weight division. In the final match, the black belt outscored JT Torres by 12-0, with guard passes and one takedown.

Fighting at Alliance BJJ, the athlete is used to train hard and roll with opponents that are much stronger and heavier than him. Knowing that, GRACIEMAG went after Lucas to find out what does the lightweight do to fuel up energy and have the stamina to endure tough hours of training at the gym and compete.

GRACIEMAG: What do you eat before training?

Lucas: In the morning I usually eat Brazilian yucca (tapioca) or whole wheat bread with almond butter, mashed bananas with hemp seed and honey. Especially, I feel very well and light while training when I have tapioca for breakfast.

Do you take any supplements?

I prepare some green tea and drink it on my way to the gym. I take a Multi-vitamin, Maca, Red Ginseng and amino acids – Glutamine only after training. I don’t enjoy taking a lot of supplements to enhance performance; I prefer to eat healthy.

How do you think your eating habits affect your performance?

I feel very good and energized to start the day and train.

So, dear reader, did you like the diet tips of the world champion? Comment here!

Apple reduces the risk of numerous cancers. Photo: Disclosure

Every month GRACIEMAG teaches you the best tips for you to train Jiu-Jitsu with maximum strength and motivation. The complete package includes going to the gym energized, choosing light and tasty snacks that have a decisive influence on your training results.

*Apples are high in vitamin A and C and a good source of potassium, calcium, iron, and phosphorus. The low amount of calories in apple juice makes it a healthy choice for a beverage while dieting. One cup has approximately 116 calories only.

*Figs are high in natural sugars, minerals and soluble fiber. Figs are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant vitamins A, E and K that contribute to health and wellness. A 100g serving of fresh figs provides approximately:  80 calories, 1.3g protein, 0.3g fat, 20.3g carbohydrate, 2.2g fiber.

Thus, for you to go to practice well hydrated today, we recommend that you try this delicious recipe of apple juice with figs.

Ingredients: 14 figs and seven apples

Preparation:

Peel the figs and freeze it. Then, run the apples into a whole juicer. Blend the apple juice with frozen figs. This recipe makes a little over a liter and a half.

To learn more about the Gracie Diet, click here.

*Nutritional Sources:

http://www.bbcgoodfood.com/howto/guide/health-benefits-figs

http://juicing-for-health.com/basic-nutrition/healing-foods/health-benefits-of-apple.html

http://weightloss.answers.com/calories/the-benefits-of-drinking-apple-juice-to-lose-weight

http://healthyeating.sfgate.com/benefits-juicing-apples-4858.html

Zucchini Fritters with Avocado Crema

A delicious way to add more veggies into your diet is making this healthy Zucchini fritters at home. This recipe is full of greens and good ingredients that turns this dish into a complete meal, perfect for lunch or dinner.

In this recipe, instead of serving these fritters with sour cream use avocado crema, which is lighter and healthier. Another option is choosing different veggies every time you make your fritters, this way you will enjoy various nutrients and never get bored.

Ingredients

Fritters:

500g zucchini grated

1 cup green peas

4 spring onions, sliced

1 teaspoon sea salt

3 eggs

½ cup almond meal

1 clove garlic, minced

2 tablespoons golden flax meal

Avocado Crema:

1 avocado, pitted and peeled

½ cup coconut milk

1 teaspoon sea salt

Instructions

Grate the zucchini and place into a colander or food processor. Sprinkle with just a little salt and mix through.  Place the zucchini in a large bowl. Add peas, spring onions, eggs, garlic, almond, and flax meal. Mix well until combined.

Preheat a cast iron pan over medium heat. While the pan heats make the avocado crema by blending the avocado, coconut milk and sea salt until smooth. Set aside. At this stage it is good to test cook a fritter to make sure it holds together well. Add a touch more of almond meal if needed.

Cook fritters in a pan over a medium heat in a little coconut oil for 2 minutes each side or until cooked through. Serve with the avocado crema on top and thinly sliced green onions and basil or any other herb you like.

Enjoy and be healthy!

Zucchini Fritters

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.

Start the day with a healthy protein rich meal, balanced with vitamins and minerals, complex carbohydrates and good fat.

This delightful recipe created by Carol Gracie is full of nutritional ingredients that energize the body for Jiu-Jitsu and other fitness activities while helps you build lean muscle mass.

Enjoy it!

Coconut Peanut Butter Protein Pancakes

Pancakes:

6 egg whites

1 cup of rolled oats

2 tbsp. wheat germ

½ tbsp. Cinnamon

1 tbsp. Coconut Oil

Toppings:

2 tbsp. unsweetened Peanut Butter

1/4 cup of unsweetened dried coconut

Cinnamon (to taste)

Preparation:

Combine egg whites, rolled oats, wheat germ and cinnamon in a blender. Blend until smooth and combined.

Spray coconut oil in a frying pan and cook the pancakes over medium heat for 2-3 minutes each side until golden brown.

Serve with peanut butter and shredded coconut on top. Sprinkle cinnamon to taste.

Variations (other flavor options)

Coconut Peanut Butter Chocolate:

Omit wheat germ and use 2 tbsp. of  unsweetened Cacao powder

Nutty Almond:

Substitute peanut for almond butter. Omit the unsweetened dried coconut and sprinkle nuts on top of the pancakes.

Nutritional Facts:

A single Egg White offers 4 g of protein, 16 cal, no fat, 1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus.

Oats contain complex carbohydrates; it is high in fiber, protein, thiamine, manganese, selenium, phosphorus, magnesium, zinc, copper and iron.

Wheat germ is loaded with monounsaturated and polyunsaturated fats. These good fats protect your heart by lowering blood cholesterol and improving your blood pressure. It is also rich in fiber and vitamin B.

Cinnamon is a superior sweetener for food and flavoring for desserts, but when it is eaten causes no damaging sugar surge in the bloodstream. It contains chemicals that mimics the hormone insulin, helping your body to use sugars correctly for energy and prevent weight gain.

A 2-tablespoon serving of peanut butter contains 188 calories. These calories come from a mix of carbohydrates, proteins and fats. It serves as a rich source of vitamin E and niacin, or vitamin B-3. Reach for peanut butter as a source of beneficial minerals, especially magnesium and copper.

Unsweetened dried coconut should be eaten in moderation because is high in saturated fat. Some of the saturated fat in the coconut is a medium-chain saturated fat, which raises both good and bad cholesterol levels, according to the Academy of Nutrition and Dietetics. It contain a small amount of carbs and protein, and minerals such as phosphorus and iron. Iron is a mineral necessary for delivering oxygen to your muscles and organs. Phosphorus is also a mineral that helps with the formation of your bones.

References:

www.eatright.org

www.livestrong.com

SUPERFOODS by Tonia Reinhard

GRACIE DIET created by Carlos Gracie

THE GRACIE DIET Book by Rorion Gracie

100 FOODS TO STAY YOUNG by Charlotte Watts