Friday, September 20, 2013

El Dorado Hills Jiu Jitsu Dietary Self Defense: Eating healthy but need more energy



(Health.com) -- Who doesn't wish for more energy at least a few dozen times a day?
Of course, you know that a good night's sleep, regular exercise, and effective stress management can give you a much-needed boost. But to further figure out why you're slumping, you need to pinpoint the energy-sucks in your diet. (Hint: Those low-carb meals aren't doing you any favors.)
"Our bodies rely on the energy and nutrients we get from food, so what you eat -- and how and when you eat it -- can either drain you or sustain you," says Jennifer Sacheck, associate professor of nutrition at the Friedman School of Nutrition Science and Policy at Tufts University.
These fuss-free nutrition tweaks will give you more oomph every day:
You go long stretches without eating
Food Fix: Snack early, snack often
Every time you go more than two hours or so without eating, your blood sugar drops -- and that's bad news for your energy.
Here's why: Food supplies the body with glucose, a type of sugar carried in the bloodstream. Our cells use glucose to make the body's prime energy transporter, adenosine triphosphate (ATP). Your brain needs it. Your muscles need it. Every cell in your body needs it. But when blood sugar drops, your cells don't have the raw materials to make ATP. And then? Everything starts to slow down. You get tired, hungry, irritable and unfocused.
Grab a bite every two to four hours to keep blood sugar steady. Nosh on something within an hour of waking -- that's when blood sugar is lowest.
Your breakfast is too "white bread"
Food Fix: Think soluble fiber
Energy, thine enemy is a sugary breakfast: pancakes, white toast, muffins and the like. Instead, start your day with soluble fiber (found in oatmeal, barley and nuts).
"It dissolves in the intestinal tract and creates a filter that slows the absorption of sugars and fats," explains Dr. David Katz, founder of the Yale Prevention Research Center and author of "Disease Proof."
In fact, research shows that choosing a breakfast with either soluble fiber or insoluble fiber -- the kind in whole-grain breads and waffles -- actually protects against blood sugar spikes and crashes later in the day.
A smart start: cereals with at least 5 grams of fiber a serving and whole-grain breads with 2g per slice.
You're eating the wrong veggies
Food Fix: Get more broccoli and kale
There's no such thing as a "wrong" vegetable, but for the most gusto, pick cruciferous ones, like broccoli, cabbage, brussels sprouts, cauliflower and kale. These produce rock stars contain isothiocyanates, compounds that activate a protein called Nrf2, which in turn generates mitochondria, the part of cells responsible for converting glucose into ATP.
"The more mitochondria you have, the better your muscles work and the less fatigued you'll be," explains Dr. Mladen Golubic, medical director of the Center for Lifestyle Medicine at the Cleveland Clinic's Wellness Institute.
Toss broccoli into stir-fry; mix shredded cabbage with vinegar; or season cauliflower with turmeric, cloves cardamom, coriander and cinnamon.
You avoid red meat
Food Fix: Beef up on iron-rich foods
Do you eat mostly vegetarian? Is your period heavy or long? Are you a coffee or tea fiend?
If you answered yes to any of these, you may need more iron, key for strength and stamina. About 12% of women ages 20 to 49 may be iron-deficient.
"If you're deficient, you could eat the best diet and still be exhausted," says Meridan Zerner, a sports dietitian at Cooper Aerobics in Dallas. Women need about 18 mg daily until 51, and 8mg after that.
Beef is the best source of heme iron, the form most easily used by the body; a 3-ounce serving has 3mg. You can get nonheme iron from plant sources, like kidney beans (5mg in 1 cup) and spinach (3mg in ½ cup cooked). To help your body absorb nonheme iron, eat vitamin C-rich foods (orange juice, berries, tomatoes) and avoid coffee and tea an hour after eating as tannic acids can block iron absorption.
You've cut one too many carbs
Food Fix: Hello, whole-wheat pasta and potatoes!
"Our bodies run on carbohydrates," says Zerner. "It's too bad they've gotten a bad rap."
In a Tufts University study, women on a carbs-restricted diet did worse on memory-based tasks compared with women who cut calories but not carbs. And when the low-carb group introduced them back into their diet, their cognitive skills leveled out.
Carbs help your body burn fat without depleting muscle stores for energy. The ideal diet is 50 to 55% complex carbohydrates, 20 to 25% protein and 25% fat. Complex carbs provide energy as they're digested, while protein and fat, along with fiber, slow the digestion process so the boost lasts a good long time.
"Think about getting a mix of high-quality protein, carbohydrates and fat from whole, unprocessed foods over the course of any given day," says Katz. "That's really all we need."

Thursday, September 19, 2013

EDH WRESTLING DOJO NEWS: Wrestling Holds World Championships after IOC Vote


 — Having regained its Olympic status, wrestling will get its first chance to show off new scoring rules when the world championships start Monday in Budapest.
Wrestling was cut from the list of Olympic core sports in February. However, the sport was voted back into the games last weekend by the International Olympic Committee at a meeting in Buenos Aires.
Nenad Lalovic, president of the international wrestling federation FILA, said Sunday the sport has "learned" from its brief exclusion and introduced changes to become "one of the most interesting sports."
American Jordan Burroughs, the defending Olympic and world champion, will try to extend his streak of 60 consecutive victories in the freestyle 163-pound category. The Japanese women's team, which won three of the four medals at stake at the 2012 London Olympics, is also expected to dominate in Budapest.
Lalovic said the sport will try to become more entertaining for casual fans, something he promised would be on display at the opening presentation Monday at the Laszlo Papp Budapest Sport Arena.
"We have a new product," Lalovic said. "You will see it (Monday). We intend to surprise the spectators with the new wrestling."
Among the main rule changes made in the past months, bouts in the three disciplines — men's Greco-Roman, men's freestyle and women's freestyle — will consist of two three-minute rounds instead of three two-minute rounds. Scoring will be cumulative through the two rounds, as opposed to each round scored separately.
Also, more points will be awarded for attacking moves and there will be no overtime. If there is a tie, the last wrestler to score a point will win.
Some of the changes are meant to encourage a more aggressive style of wrestling and to make it easier for spectators to understand the points system.
Lalovic said feedback from the wrestlers about the new scoring system had been "fantastic" because it rewards action over defense.
"They are satisfied. They have started to wrestle again and they like to wrestle," Lalovic said.
Lalovic said the effects of new rules were most evident in Greco-Roman wrestling, where scoring has increased 171 percent in recent tournaments and results like 20-18 were not uncommon.
While there are seven weight categories in each discipline at the world championships, competition at the Olympics will be in six categories per discipline.
Lalovic said FILA will decide what weight classes will be used at the Olympics by the end of October.
Hungary is hosting the world championships for the fifth time since 1958. The event ends next Sunday.
EDH Wrestling Dojo
916.595.4064

Read more here: http://www.thenewstribune.com/2013/09/15/2786494/wrestling-holds-world-championships.html#storylink=cpy

Monday, September 16, 2013

El Dorado Hills Bullyproof program equips kids and parents with bullying


     Bullying starts with the kids, and therefore, it must end with the kids. I was recently hanging out around a shopping mall with my 16 month old son. He was running around all over the place and chasing / playing with one of the toddlers a few years older than him. Things were totally cool until the other kid though he would kick my son because he didn't want to be chased any more. That's when I realized how quick we are to resort to physical action instead of verbal communication. I believe bullying is the same way, it's much easier to be physical than to be verbal with how we express ourselves. Therefore it's important to equip our kids with the much needed resources. Bullying starts with the kids, and therefore, it must end with the kids. Here is a recent article on jiu-jitsu and bullying, I feel every school should include in their curriculum. 
That is the philosophy behind the Gracie Bullyproof School Transformation System. Rener Gracie, one of the founders of the program, is bringing that message to Henley Elementary School and Ponderosa Middle School Sept. 23.
The Gracie family is internationally known for jiujitsu, with three generations of martial arts notoriety. The Bullyproof website outlines how to put responsibility back into the children’s’ hands, rather than blaming teachers and parents.
“When bullying becomes a serious issue on campus, everyone is quick to point fingers at teachers and school administrators, but the simple truth is that they can only do so much. Bullies are most aggressive when teachers aren’t present, and studies show that when a victim reports harassment to a teacher, the bullying may even get worse,” the website says.
The answer? Change the peer pressure dynamic to making it cool to stand up to bullies.
Rob Reynolds is a certified instructor with the Gracie Jiu-Jitsu Academy and teaches anti-bullying martial arts techniques, as well as verbal techniques.
We’re teaching them how to verbally defend themselves rather than physically defend themselves,” he said.
He said Rener Gracie’s program will show students how to make a difference at their school.
When there’s a bullying event, there is usually a crowd of children or teens watching, not just the bully and the victim.
“These kids that are watching, a lot of these kids are afraid to step up and help, afraid the bully will turn his attention to them,” Reynolds said.
Bullyproof will help organize a student task force, a group of children and teens who will stand up and say bullying is not OK. Those in the taskforce can earn colored bracelets, like the colored belts in martial arts, as they advance in the program. They start with white wristbands and advance to blue, purple, brown and lastly, black.
“Children need positive reinforcement,” the Bullyproof website says. “Praise from their peers, and consistent recognition each time they intervene and help a victim, not only actively encourages intervention, but makes it the new norm on campus. Rather than sitting back, or laughing from the sidelines, kids will have the intrinsic motivation to lend a helping hand.”
916.595.4064

Friday, September 6, 2013

El Dorado Hills Jiu-Jitsu the Gentle Heart Walk Team: Let's Walk for our Heart!


     In addition to training on the mat, El Dorado Hills Brazilian Jiu Jitsu students are challenged to take leadership and find something they feel passionate about. A platform they feel comfortable stepping on, educating themselves about, and sharing with others. Since the first line of self-defense is awareness, the best way to increase the levels of everyone's self-defense is though education and training on and off the mat. 
     Aiza Tengan, one of the students and EDH Jiu Jitsu has found her platform and is passionate about sharing her knowledge on cardiac self defense. If you're friends with her on facebook, I'm sure you've seen some of her posts about the need to eat heart healthy foods, the importance of stress reduction, and incorporating fitness into the daily routine. As a leader she has taken the initiative to organize a Heart Walk Team, to help promote the awareness for heart health among all of us. HEART HEALTH IS SOMETHING WE ALL NEED TO BE AWARE OF. ESPECIALLY, IF WE FIT THE PROFILE FOR HEART DISEASE, BUT BEING AWARE AND CHECKING THE SIGNS OF CARDIAC DISEASE IS PRACTICAL FOR ALL OF US.
     If you would like to make a donation, join us on the walk, or find out more information about heart health and what you can do to help defend yourself from cardiac disease (FYI....It's the deadliest killer in the world!!!) visit this link by clicking here. Below is a little update on the team and how they have done within the community. Thank you Aiza for making a contribution to a safer, stronger, and healthier world! 

916.595.4064
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Fundraising Goal: $792,000
Currently at: $476,765

*Please have all your walkers registered by September 6th so we can ensure there will be Subway Sandwiches for all who attend*
♥♥♥

Top Teams from our Community
Team Name
Team Leader
Total Amount Raised
Total People Recruited
Mini Coop and his Troop
Amy Bianchini
$2,080.00
66
Babak Afshinnik's Team
Babak Afshinnik
$825.00
1
Let's Hit It
Kimberly Rauch
$665.00
4
EDHBJJ Gentle Heart
Aiza Tengan
$675.00
1
Tim's Team
Tim Woodson
$201.00
1



Who Does Your Torch Burn For?
Be sure to visit the Tribute Torch Tent at the Heart Walk to make a donation for your very own Torch to personalize and carry on the walk and in your team photo.  For your minimum donation of $10, you can be part of this special tribute as we honor and remember those who have been impacted by cardiovascular disease and stroke.  

Wednesday, September 4, 2013

El Dorado Hills Telegraph on Professora Caren. Self Defense for Women, JiuJitsu for Women



   Women from 20 to 50 years of age, some of who had virtually no experience in martial arts to others with blue belts, participated in a ladies-only class at El Dorado Hills Jiu-Jitsu on Aug. 20. 
     Professora Caren Camblin, who was awarded her Black Belt in jiu-jitsu from Claudio Franca in 2010 after 14 years of training, taught the class.
     "Black belts for females is extremely rare," said Eliot Kelly, head instructor at El Dorado Hills Brazilian Jiu-Jitsu. "We invited Caren to come up from Santa Cruz to teach this class. Our number-one objective is to empower females and give them a role model like Caren who has accomplished so much."
     Camblin's interest in jiu-jitsu was sparked when a female acquaintance was kidnapped, raped and murdered. 

Click HERE to continue reading the rest of the article from the Telegraph.

916.595.4064





Tuesday, September 3, 2013

One by Kathryn Otoshi: A children's book about Bullying


     There are many children’s books published about the subject of bullies and how to handle them.  We didn’t own a single copy of any, until recently.  One, by Kathryn Otoshi takes the topic of bullying and turns it into a beautifully simple picture book.
     By using colors as characters, she allows the subject at hand to be brought down to a level of understanding that any age can relate to.  Visit your local library or pick it up on amazon, this is a must read for all students. Ask your little ones what they thought about the character one. Maybe a superhero??  Righting the wrong and standing up for the other colors...  The story was short and to the point with illustrations even Ty, our 16 month old, enjoyed looking through before going to bed. 
A great book to have around the house for some light reading on a heavy subject.
Take a stand and…
See you on the mat!
Eliot Kelly
916.595.4064

Note – I wanted to add these important resource links for more information about bullying: