Monthly Archives: January 2014

Jiu Jitsu Knoxville Tn, Super foods benefits of chia

Super Foods The countless benefits of Chia

January 29, 2014

Eat well , live well


A healthy diet and fitness regime has always been crucial part of the routine of athletes and physically active people. Nowadays campaigns for healthier lifestyle are becoming increasingly popular. The truth is: Eating well and being healthy has never been trendier. The benefit of this is that with increased awareness, more and more information becomes available through research , media, artists and professionals.

Welcome to the era of super foods. It is not just about maintaining a balanced diet but picking out foods that provide the maximum possible nutrients in minimal quantity. Because it is not about quantity but quality. With this thought in mind, let us introduce you to chia.


Originally from Mexico and Colombia, the chia seed (Salvia hispanica L.) has been part of our ancestors’ menu for centuries. It is a source of protein, dietary fiber, (omega 3 and 6) fatty acids, vitamin B (calcium, phosphorus, magnesium, potassium, zinc and copper) complex ( thiamine, riboflavin, niacin), and minerals.

The importance of the use of this seed have been pointed out by dieticians for years. It contains essential polyunsaturated fatty acids, protein, fiber and other nutrients. However, the chia seed is most renowned for its amazing weight loss capabilities. Intake of this food yields many benefits, ranging from regulating cholesterol to strengthening the immune system.

Get to know the Top 10 benefits of this super food:

1 Anti-inflammatory action: the seed provides the omega 3 ( linolenic acid), which fights inflammations in the body.

2 Antioxidant action: minimizing the effects of free radicals that are responsible for premature aging and the development of some diseases.

3 Diabetes control: the high fiber content helps improve sensitivity of the hormone insulin, improving glucose postprandial (after meal) and maintain blood glucose ( blood sugar) control.

4 Weight loss diets and weight maintenance: a source of a soluble fiber to form a gelatinous compound in the stomach, resulting in slower digestion and increased satiety. This favors a better selection of food in the following meals, as well as reduced quantities and overall reduced appetite.

5 Reducing the risk of diseases: cardiovascular, diabetes, dyslipidemia in individuals who are overweight by improving insulin resistance and lipid profile.

6 Combats Constipation: helps with good intestinal health , due to the amount of fiber it provides.

7 Blood pressure control: the omega 3 has an antihypertensive effect.

8 – Improved Brain Health: Rich in omega 3 polyunsaturated fatty acids that are structural components of nerve cells and may also improve memory, reduce anxiety and depression.

9 Improves strength and physical performance: aids in muscle recovery post workout, because of the presence of vegetable protein, omega 3 and minerals.

10 – Valuable vegan/vegetarian food: invaluable source of vegetable protein, containing many essential amino acids.

Now that you already know the basic benefits of the chia, why not learn a recipe?

Vegetable Pie with Chia



For the dough:

1 ½ cups whole wheat flour

1 cup Chia flour

2.5 cups of skimmed milk

1/3 cup vegetable oil

5 Eggs

½ tbsp salt

½ tbsp of baking powder

For the filling:

1 diced tomato

350g broccoli

350g light white cheese diced

½ tbsp chopped herbs

1 grated onion

Seasoning to taste

For the topping:

3 spoons (soup) of Chia in Grains

1 spoon (soup) of oregano



Beat the egg whites and set aside. Beat remaining ingredients except yeast with a mixer at high speed. Mix the yeast in the mixture by hand and add the egg whites gently. In a form greased with margarine pour half of the batter.

Pour the ingredients for the filling and top with remaining batter. Sprinkle chia Grains and oregano on top of the dough. Bake on medium heat until brown. (check to makre sure the dough is well baked inside).

Serving: 18 pieces

Calories per serving ( 1 piece ) : 110 Kcal

This article is for informational purposes only and is not intended to replace professional advice. The use of vitamins and dietary supplements can bring great results for you, but prior to using any dietary supplements or other medications we recommend consulting a nutritionist, doctor or other specialist for evaluation and monitoring.

Note: The pictures are illustrative


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Jiu jitsu Knoxville TN, Gracie diet has good carbohydrates

Gracie Diet has good Carbohydrates

January 22, 2014

Eat a Healthy, Balanced Diet


With the large amount of information we are able to find online, it’s never been easier to stay on top of what’s new and popular. When it comes to food, the trend today is to follow diets, where carbohydrates are excluded from the menu. Pictures of a salad, accompanied with some kind of white meat are quite popular. And if it’s not chicken, it’s salmon.

Carbohydrates are the most common biomolecules in nature, composing of carbon, hydrogen and oxygen.

carboidratos-300x244The best diet is a diverse one, where you are able to eat a bit of everything. Everything? Most people will be anxious to find out if by ‘everything’ we mean all those mouth-watering temptations, such as candy, chips, pizza, hamburgers, and many others. Let’s take a look at what these foods have in common? Carbohydrates, also known as glucides. Generally unpopular amongst people obsessed with their health regime and unpopular as Instagram photos, carbs actually quite effective when battling bad mood!

So take a deep breath and relax – these kind of nutrients are essential for a balanced diet. this means you can eat it in reasonable amounts. Carbohydrates play an important role in the metabolism of the substances in the human body; they function as an energy fuel metabolic activator required for the functioning of the central nervous system as well as assisting in the expulsion of the toxins from the body. Eliminating them from the diet will result in the body using up its energy reserves. As it is clear from their name, these biomolecules are not the main source of energy for the body. But if you are an athlete you must be in a good relationship with carbohydrates.

Carbohydrates are essentially bread, cereal, rice and pasta.

Fcarboidratos-1-300x273or athletes and physically active people these nutrients are extremely important. They become a main source of energy for the body as well as base for speed, endurance, concentration, recovery and better water balance. People avoiding foods containing carbohydrate, despite the loss of weight, feel tired, experience hormonal fluctuations, hair loss and digestive problems.

Below are the consequences of a carbs-free diet:

The loss of muscle mass results in the decrease in basal metabolic rate ( BMR ), the minimum caloric value necessary to sustain life. This is due to the reduction of hormones that influence the metabolism; Increased enzyme that manufactures glicogenosintase muscle glycogen and increase the effectiveness of GT4 receptors of fat cells , fat receptors;

CHOLESTEROL: Diets high in saturated fats and little to no carbohydrates show an increase in LDL well above the healthy level;

KIDNEY, JOINTS AND UREA: the use of protein as main energy source leads to the formation of urea in excess, which overloads the kidneys and may lead to formation of kidney stones;

LIVER, FATS AND UREA: The liver is the organ in charge of all biochemical transformations necessary for the body to function, and when it is overloaded, the whole metabolism is affected and can accumulate fat;

CARBOHYDRATES AND BRAIN: The nervous system is the first to be affected in the absence of carbohydrates, which leads to irritability, insomnia and lack of concentration;

When the immune system is affected, muscles begins to supply amino acids for energy and lose resistance to infection

The best option for healthy eating is to consult a specialist and put together a diet according to your own biological needs.


This article is for informational purposes only and is not intended to replace professional guidance. The use of vitamins and dietary supplements can benefit a person, but we recommend consulting a nutritionist, doctor or other specialist for evaluation and monitoring prior to using any health enhancement products.

Note: Illustrative pictures

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Jiu Jitsu Knoxville TN, What would you sacrifice to be happy

Taking care of your mind is Jiu-Jitsu: What would you sacrifice to be happy

January 17, 2014

Most people tend to live day by day, thus overlooking their health and happiness. Spending time with your children, working out for stress-relief – there’s hardly any time for any of these activities. Even when you catch a break you feel so tired that it’s virtually impossible to plan anything so you end up, once again, postponing what could make you feel better, happier. But remember – it is up to you to see things differently, to rearrange your life the way you always wanted.

taking care

14 years ago Rodrigo Carmo ( 34 ) had the same daily routine of most people – work, work, work. By a luck of faith he got to encounter the gentle art and has never stopped training since. In 2000 I first tried out training jiu jitsu. I trained for 6 months, but had to stop because of work. I have always practiced different kinds of sports, but the lack of time always got the better of me. At that time competing was my salvation. Depending on where I lived at the moment (which kept changing due to my job) I managed to make time for some classes of muay thai I’ve always practiced .


Rodrigo Carmo competing during the Rio state finals

Time passed and the lack of physical activity prompted the current state champion to gain a lot of weight. The days of the toned and fit marathon runner were long gone. The days passed and the finish line seemed to get farther away. Or so it seemed. Because in 2011 the Rodrigo found the willpower to rediscover his old relationship with jiu jitsu. was lucky enough to encounter Gracie Barra and realize what was missing in my pursuit of happiness, says the infant instructor at Rio Matriz.

Among the many experiences we have in our lives, someday we are faced with the decision to sacrifice something for the chance of being happy and Rodrigo is no different. My work was still incompatible with training. Upon realizing this I freaked out and closed my business, deciding to decided to be self-employed . I earn 60 % less than before, had to move houses, sold my car and have instead decided to center my life around jiu jitsu. said Rodrigo Carmo.

A different life, a new story. 22 championships, 15 gold, 2 silver and 3 bronze medals, this is the history of this great champion of the mats and life. I am currently in the college of Gracie Barra as I like to call it. I started teaching muay thai and became a children and elementary instructor at GB Rio Matriz. I met wonderful people and made many friends that are like brothers to me. Ah and I went back to 78 pounds , feeling better than ever! says Rodrigão, as he’s affectionately called by his teammates.
Thousands of people around the world, postpone their pursuit of happiness and suffer from poor quality of life. The main reason behind this is the fact that the growing consumerism in society dictates that we work and spend more and more. However, people tend to forget that the only things that we take from this life are knowledge and true friendships. And to achieve these, some points are essential :

– REFLECT: Take a few minutes out of your day to reflect on what makes you happy and what aspects of your life need to be changed so you can improve your well-being.

– DON’T LIVE THROUGH WORK : Take time for leisure and hobbies.

– PURSUE YOUR HAPPINESS: To be happy is to live well . Try to be at peace with life , practice a sport , have friends and LIVE !

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Jiu Jitsu Knoxville TN, What you love, love what you do

GB Testimonials: Do what you love, love what you do

January 17, 2014

Like many people, I was introduced to jiu jitsu when I watched Royce Gracie win the first Ultimate Fighting Championships. I was intrigued. I began to read about the Gracie family and the history of Gracie Jiu Jitsu, and the more I read the more fascinated I became. I moved to Tucson in the mid 90s from a small town and one of the first things I did was to look for a Gracie school. I was disappointed to learn that there wasnt one.

JorgeYears passed. I got married, had a little girl, and between work and school I was spending nearly all of my time in front of a computer monitor. Family and friends started to joke about how I was getting round around the edges, but I didnt think too much about it. Life happens. For a year I worked and went to school from home. During that time, I engaged in so little physical activity that my heart would race and my calves would cramp up simply by walking down the aisles while shopping at the grocery store. I’d even lose my breath when I tied my shoes.

It came as no surprise when my doctor told me that I was too heavy, and that my cholesterol and triglycerides were too high. He told me that if I continued down the path I was on, I was at risk of becoming diabetic and that if I wasn’t able to lower my cholesterol and triglycerides he’d have to start me on medication. I could no longer continue to neglect my health.

About ten years ago I started lifting weights and running, and although I was able to lose weight, it was so unpleasant for me that I was unable to stick with it, and in time the weight came back and then some. I’d never lost interest in jiu jitsu and to my surprise a brand new Gracie Barra school had just opened up in town. I scheduled an introductory class and was immediately sold.

My first two weeks were quite terrible. I couldn’t get through the warm up without stopping to rest and during the drills I’d often have to take a break to catch my breath. It was painful, frustrating, and embarrassing, but my Professor and partners were always understanding and encouraging. They’d remind me that what mattered was that I was going to class and trying my best.

NogiMy third and fourth weeks were better, but not by much. I’d neglected my fitness for far too long and I knew that getting in shape was going to take work. I kept at it. It was until my second month that things started coming together. I was beginning to actually enjoy jiu jitsu. By the end of my second month I’d lost 20 pounds, and by the end of my third month I’d lost 30 pounds. I’d like to lose about 15 more pounds, and the way things are going it shouldn’t take long.

Everything feels better now that I practice jiu jitsu. Even breathing feels better. I sleep better. I feel less stress. I’m happier. My life is more balanced. An unexpected benefit of jiu jitsu is that my confidence is improving. I’ve often doubted my ability to accomplish certain things and as a result I’ve always been hesitant to confront difficult situations. In jiu jitsu I am confronted by difficult situations so often, that I’m learning to stay calm when things are uncomfortable, and I’m able to do this in other areas of my life as well. I don’t fear difficult situations anymore.

It’s no exaggeration to say that jiu jitsu has been life changing, and I hope I’m able to practice jiu jitsu for a long time.

Jorge, Student of Prof. Enrique Villegas

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Jiu Jitsu Knoxville TN, Eating well in the rush hour

Eating well is Jiu Jitsu: Eating well in the rush hour

January 15, 2014

The rush of everyday life forces people to resort to fast and easy food preparation. Most often, concerned only with the time we spend in preparing the meal we leave out its true value: how nutritional it is. It seems hard to keep all of this in mind, especially after a long day of work and training. But what if eating something healthy means it’s also easy to make?


Eating is important, but eating well is much more important! Check out this delicious recipe of scrambled eggs with tomato.


ovos-mexidos-tomates-25 egg whites
1 whole egg
1 chopped tomato
1 chopped scallion
50g Light Cottage Cheese

1 Teaspoon Extra Virgin Olive Oil


Mix the egg and egg whites in a bowl

Heat the stove on medium / low heat and simmer the skillet in the olive oil.

Add salt , chives and pour in the egg mixture

Mix well with a spatula until almost done . Then pour 1/4 cup of chopped tomatoes

Finally add the cottage cheese.

CALORIES : 243.5

protein 32.7

17 carbs , 1

Fat 5.6 g

This article is for informational purposes only and is not intended to replace professional advice. The use of vitamins and dietary supplements can bring great results for you, but prior to using any dietary supplements or other medications we recommend consulting a nutritionist, doctor or other specialist for evaluation and monitoring .

Note: Illustrative pictures

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Jiu jitsu Knoxville TN, Jiu Jitsu will boost your confidence

Jiu jitsu will boost your confidence

January 8, 2014

Some videos you just have to share.

That’s the case of the one you’re about to watch.

It comes from Mark Ward, a student of GMA academy Ocean County JJ, under Ricardo Almeida’s black belt Tom De Blass.

Just watch it and show it to your friends.

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Jiu Jitsu Knoxville TN, Going over your limits

Taking care of your Mind is Jiu Jitsu:Going over your limits

January 11, 2014

As a general rule everyone who practices the gentle art experiences at least once an injury of some sort. This is not only the jiu jitsu reality. In fact, this is true of athletes of all sports. Dealing with pain and disappointment is difficult but it is even worse if it happens right before a tournament.

taking care

Physiotherapy, ice patches and surgery are the three things all sports enthusiasts fear. The time it takes to recover is by far the worst phase. You constantly have to withhold your need to train and pace yourself. A guy who’s lived through all of this is very familiar with the whole process André Campos ( 27 ), a GB black belt from Joinville.

1452553_563146217098124_1181447364_n-2In 2011, the then black belt André underwent knee surgery that would cost him a long time away from the mats. It took him what seemed like an eternity to recover. When the day to put on the kimono came once again he realized there was still a long way of recovery ahead of him. He had to acknowledge and respect his limitations as the slightest oversight could cost him practicing Jiu Jitsu altogether.

With this in mind Andre thought he would never be able to train like he used to. He was aware of the risks , but some of the principles learned while practicing the gentle art encouraged him to persevere with his goal. What jiu jitsu taught me was to have a lot of patience, to not ever give up and always believe in my dreams, he says at the São Paulo school.

Patience, persistence and perseverance, these were the pillars of Andre’s return to competing. Even with less regular training sessions the champion succeeded in gaining back his combat form and remain focused on his end goal. At the time I wanted to compete at the European championship but my operation was on the 10th of December. Despite of that I was back on the mats in January and suffered through a very painful month of training

andre_1His desire to participate in the European 2011 championship motivated him. Many people doubted his ability to compete so quickly after receiving surgery, which discouraged the fighter at times. When he came in second, however, he viewed this as a much anticipated victory rather than defeat. I was runner-up but was not disappointed at all. I knew just how much it had cost me to get there; all the sacrifices and commitment on the road to recovery, said André Campos.

Pain and fatigue pass by, but honor and glory are here to stay is one of the phrases left to us by the father of Brazilian Jiu-Jitsu, Grand Master Carlos Gracie. Once in a lifetime or sometimes even more often we all face a predicament, either inside or outside the dojo. There is pain, but the day of victory will repay everything that you faced throughout your journey.

Respect your limits . Maintain your mental health with positive thoughts and understand that no matter how difficult an obstacle may seem, you are able to win. Make it happen by being the first to believe in your victory.


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