13 Reasons Why: the show deals with bullying and young people’s difficulty communicating.

Don’t worry about spoilers from the show, if you’re watching.

As he comes back from school, the character Clay Jensen gets a package with 13 cassette tapes containing the voice of a classmate explaining why she chose to take her own life. The 17-year-old boy goes on to listen to all of it to find out how he contributed to the tragedy. That’s the synopsis of Jay Asher’s 2009 best-seller 13 Reasons Why, recently adapted into a Netflix show.

In the series, the spectator takes blow after blow as they go over how the character Hannah Baker faces serious problems like sexual violence, bullying and prejudice, unable to signal to parents, school board or friends that she is depressed, about to do something drastic. Those who watched season one and practice BJJ may have noticed how the martial art might have helped with some of the episodes experienced by Hanna. Here are 13 benefits BJJ has to offer teenagers.

1. Healthy friendships – The story mentions the difficulty the characters have in making new friends when they change schools. At the BJJ gym, training partners become siblings for life, sharing interests and healthy habits.

2. Communication – Shyness and trouble exposing one’s feelings are nothing new for teenagers. BJJ helps the young person gain confidence and lose their fears — including the fear to communicate with relatives.

3. Lust for life – Constant learning and overcoming challenges in each session make a young person excited for tomorrow. BJJ teaches that there is nothing like a day after the other, and that life is a succession of good days and bad days.

4. Beneficial habits – Practicing BJJ regularly forces the person to eat right, sleep well and be physically well. Thus they tend to do away with bad habits like going to bed late, overeating and doing stupid stuff in general.

5. Respect – Those who train learn how to treat classmates well and respect teachers, and they begin to notice that those with more experience always have something to teach.

6. Advice – Thanks to sharing the school with instructors and older classmates, the teenager acquires older, more experienced friends who are always ready to provide good advice or tell what they have been through.

7. Interaction with parents – Trouble speaking to parents, shown throughout the show, is minimized by BJJ. Especially when kids and parents train together.

https://www.youtube.com/watch?v=JebwYGn5Z3E&feature=youtu.be

8. More fun – School life can be oppressively dull. BJJ offers hours of plenty of adrenaline and emotion, including wins against heavier opponents.

9. Self-confidence – Those who train quickly lose weight, feel good about themselves, and stop caring about being harassed by annoying kids at school.

10. Facing problems – BJJ teaches us not to let problems build up. Did something pop up — say, a hand bothering you on your collar? You must deal with it now or be submitted. In BJJ, as in life, sometimes you can’t just let it be.

11. Rape prevention – In the first few lessons, any girl or boy will learn the benefits of the guard and legwork to get rid of aggressors.

12. Less alcohol – In school life, it’s common for young people to want to break the ice at parties with alcohol or even heavier drugs. Through BJJ we learn we don’t need to get high to make friends — we build solid, lasting friendships on the mat.

13. No more bullying – As put by Rener Gracie, knowing BJJ amounts not to using fire against fire, but rather water against fire. One need not fight bullies at school to impose oneself. Just a conversation carried with a firm stare, or even just a T-shirt that reads “jiu-jitsu,” may suffice.

We all know that Jiu-Jitsu is a powerful tool to make anyone’s life better and healthier.

Showing up to train is basic, but you can apply the BJJ lifestyle to your overall daily routine.

If you do that, it’s certain that the results will come quicker and they will also be more profound.

So, here are 15 basic principles you should follow to get the most of the BJJ way of life.

1. It’s a beautiful day to die – Every day the samurai repeats this thought upon awakening. He will do his best to see if it doesn’t happen, but if you are always prepared for the worst, you will be better prepared to face whatever life throws your way.

2. “I’ve never had a headache” – Grandmaster Helio Gracie used to brag that he had never been sick his entire life. He would credit that to his rigorous dietary methods created by his brother Carlos. Healthy eating is one of the basis of the Jiu-Jitsu lifestyle. Always prefer natural foods and avoid excess.

3. Work is not splitting stones – The essence of Jiu-Jitsu is to use the least force to the greatest effect. In the field of business, this principle means productivity, in life it means happiness.

4. Any exercise is better than no exercise at all – Injuries are a common thing in practitioners’ lives. However, few justify stopping exercising altogether. Rest the injured spot, but find other ways to keep the rest of your body in action.

5. A black belt is a white belt who never gave up – We’re sure you read that one many times. Consistency counts much more than talent in the long run. The worst feeling we can have in life is to wonder what we could have become if only we had applied ourselves more.

6. Diversify! – Even Jiu-Jitsu, when it becomes an obligation, can feel like a bore. Try to include other activities in your routine of training so you don’t feel worn out.

7. Don’t be a slave to the clock – Master Carlos Gracie Jr. is known for stopping whatever he is working on to go work out or train Jiu-Jitsu. Never allow yourself to skip doing what is good for you. Make time and have a good time.

8. Have enough money so it won’t be a problem for your quality of life – You don’t have to be rich, but should have a dignified life. The pursuit of survival should not get in the way of your lifestyle.

9. Love what you do and you won’t have to work a day in your life – Life is short, so you should not waste it with something that does not speak to your heart. Be creative and find a way to make a living out of one of your passions.

10. The horse to arrives early drinks the cleaner water – Don’t be late. It’s disrespectful to others and prevents you from taking the most of what life offers.

11. Never forsake meals – An empty bag cannot stand by itself, so be sure to eat properly and at the right interval. Whenever you skip a meal, you are hurting your own body for no reason.

12. Sleep is a priority – The body and the brain need at least 8 hours of quality sleep every day to recover and be at their best. Pulling all-nighters will only make life less productive.

13. Enjoy your family – Most of Jiu-Jitsu’s driving force in the early days in Brazil came from Helio’s and Carlos’ worry with the well being of their family. That same feeling has spread all over the world and the gentle art community is nothing but a huge global family today.

14. If you build, they will come – Be a good host! Be kind, generous and welcoming at your academy or your house. Invite others to experience what you know is a great way to live life.

15. Win with grace, lose with class – A pedantic winner has the same value of a sore loser. Welcome victory showing respect for your opponent and accept defeat and learn with your mistakes.

Pumpkins are in season! So, let’s take advantage of its marvelous nutritional value and sweet flavor to create a healthier Halloween treat for the whole family.

During the holidays it is hard to stay away from indulging in delicious foods when you go to a party or have to cook a special meal for your family and friends. However, we can teach you here how to avoid going overboard and keep on track with a healthy diet.

There is no secret rather than learning how to cook delightful dishes that everybody wants to eat but are also good for you. Adapting a traditional recipe to create a lighter and healthier version is a great way to start.

According to www.superfoodsrx.com, pumpkins are extremely high in fiber and low in calories; it packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. The key nutrient that boosts pumpkin to the top of the Super Foods list is the synergistic combination of carotenoids. Pumpkin contains one of the richest supplies of bioavailable carotenoids known to man.

Today, learn how to prepare this healthier pumpkin pie made with 100% natural ingredients, fewer calories and sugar than its classic version and is totally grain and dairy free!

See the recipe below:

Pumpkin pie

Healthy Pumpkin Pie

Recipe by Wellness Mama

Serves: 6-8

Ingredients:

Crust

1 cup of almonds or pecans, finely ground in blender until flour like (or almond flour)

3 tbsps of coconut oil plus some to grease pie pan

1 egg

Cinnamon powder (1/4-1/2 tsp or to taste)

Filling

2 cups of homemade pureed pumpkin with excess liquid drained

3 eggs

¼ cup of honey (or to taste) – can substitute stevia, but the honey actually helps it hold better

1 Tablespoon of pumpkin pie spices or about 2 teaspoons cinnamon and ¼ tsp each of cloves, ginger and nutmeg

1 teaspoon natural vanilla

Coconut milk to thin (no more than about ⅓ cup)

Instructions:

Preheat oven to 325. Then, grease pie pan with coconut oil and mix crust ingredients by hand in a medium sized bowl. Press crust into bottom and sides of pie pan and put in the oven while making the filling.

In the same bowl (no need for extra dishes!) combine the filling ingredients (except coconut milk) and mix using an immersion blender. If you don’t have one of these, use a regular blender or food processor. A hand-mixer will not get it as smooth! It should be smooth and spreadable, but not really pourable. Add coconut milk if needed to thin slightly.

After 10-15 minutes, remove the crust as it barely starts to brown.

Pour and smooth the filling over the crust and return to oven for about an hour or until center is no longer jiggling. Will set more as it cooks.

Top with coconut cream and some chopped pecans.

Enjoy!

Sources:

www.superfoodsrx.com

http://wellnessmama.com/

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.

Belfort at recent UFC weight-in. The Jiu-Jitsu black belt is in fine form in Rio de Janeiro.

At a press conference yesterday, Jiu-Jitsu black belt Vitor Belfort stated that he will be a hungry lion when he steps in the cage to face game and motivated Anthony Johnson at UFC 142.

But the lion hasn’t really been all that hungry, at least not in the morning. As you can see below, Vitor has a nutritionist keeping tabs on him to make sure he doesn’t go through too much agony in making the 84 kg (185 lb) weight limit come Friday’s weigh-ins.

On the Rio de Janeiro native’s menu: cinnamon, whole wheat toast, eggs and fruit. Check out the eyeful platter and let us know what you make of it in the comments field below.