The History of Brazilian Jiu Jitsu

At BOOTCAMP 619 we are interested in all ways to get in shape. Since the Brazilian Jiu Jitsu school moved in next door, I have been inspired by their dedication to fitness and athleticism and Brazilian Jiu Jitsu has peaked my interested.

There are conflicting stories about the origins of Brazilian Jiu Jitsu, but the International Brazilian Jiu Jitsu Federation says that the original sport of Jiu Jitsu can be traced back to India where it was practiced by Buddhist monks as a martial art of self-defense where one did not need to rely on strength or weapons. With the spread of Buddhism, it finally arrived in Japan and gained popularity.

By the end of the 19th century, Jiu Jitsu masters were taking their art across the globe. Esai Maeda arrived in Brazil in 1915 where he met Gastao Gracie and his family who took an interest in his skills. The eldest son of Gracie, Carlos, began training with Maeda and at 19 years old began traveling to teach and fight. In 1925 he settled permanently in Rio de Janeiro and opened his first school. Gracie and his family began adapting his fighting skills and combing them with a strict dietary plan to gain strength.

Gracie’s techniques became so unique that Brazilian Jiu Jitsu took on its own form, independent of the original Japanese version. Gracie founded the Brazilian National Confederation for Jiu Jitsu and contributed to the growth of the sport by holding some of the first organized competitions.

9 Focal Points of Nutrition by Dianna Barrantes

9 Focal Points of Nutrition

Dianna Barrantes

Vitamins – Nutrients for the body that are not directly produced by the body. Some vitamins can be manufactured and created into a pill for the purposes of intake; however, real absorption of key vitamins can only truly happen through diet. Vitamins aid in the process of metabolic functions. Humans need thirteen vitamins to sustain a healthy existence. Four are fat-soluble (A,D,E, and K), while nine are water-soluble (C, the B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid). Daily intakes of fat soluble vitamins are not necessary versus water-soluble vitamins that are regularly eliminated via excretion.

Minerals – Minerals are classified into two groups: 1) major minerals, which include, calcium, phosphorus, magnesium, sodium, potassium and chloride versus 2) minor minerals, which are not thought to be essential to life. Excess amounts of minerals is useless to the body and potentially can be life threatening. These inorganic compounds help regulate body functions, aid in growth and maintenance of body tissues, and act as catalysis in the release of energy.

Essential Fatty Acids – Are monounsaturated fats, which come in two forms, omega-3 fatty acids and omega-6 fatty acids, in the form of fish and nut oils. The omega-3s have shown to improve arterial and brain function. Versus transfat that contain hydrogenatated vegetable oil. It’s the worst kind of fat and will stunt weight-loss efforts. Transfats were originally designed to make candle wax. This byproduct can extend the shelf life of all foods. Super disgusting!!!! The strongest predictor of weight management success and health is learning which fats to include versus banish from diet.

Antioxidants - Antioxidants block the process of oxidation by neutralizing free radicals. In doing so, the antioxidants themselves become oxidized. That is why there is a constant need to replenish our antioxidant resources. The effectiveness of any given antioxidant in the body depends on which free radical is involved, how and where it is generated, and where the target of damage is. Thus, while in one particular system an antioxidant may protect against free radicals, in other systems it could have no effect at all. Bottom line, avoid smoking, excess drinking, pollution, and severe stress. Antioxidants are thought to work as an anti-swelling agent and key to reversing ill effects of our environment on our bodies.

Probiotics – Are man made and not necessary for our survival; however, growing research appears to indicate that it may help with various ailments and promote good health. The most common form for probiotics are dairy products and probiotic fortified foods. The term "probiotics" was first introduced in 1953 by Kollath (see Hamilton-Miller et al. 2003). Contrasting antibiotics, probiotics were defined as microbially derived factors that stimulate the growth of other microorganisms. Wikipedia

Phytochemicals - Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. There are more than thousand known phytochemicals. It is well-known that plant produce these chemicals to protect itself but recent research demonstrate that they can protect humans against diseases. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits. They are not essential nutrients and are not required by the human body for sustaining life. Foods containing phytochemicals are already part of our daily diet. In fact, most foods contain phytochemicals except for some refined foods such as sugar or alcohol. Some foods, such as whole grains, vegetables, beans, fruits and herbs, contain many phytochemicals. The easiest way to get more phytochemicals is to eat more fruit (blueberries, cranberries, cherries, apple,...) and vegetables (cauliflower, cabbage, carrots, broccoli,...). It is recommended take daily at least 5 to 9 servings of fruits or vegetable. Fruits and vegetables are also rich in minerals, vitamins and fiber and low in saturated fat.

Fiber – The more fiber is found within food the better in terms of how your body will use up the energy in the food and process any sugar found in it. There are two types of fiber – soluble and insoluble. All fibers are indigestible, however, soluble fiber absorbs water and changes form versus insoluble fiber which primarily keeps it’s form. Eating fiber has many benefits for your health. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels. The consumption of insoluble fiber reduces your risk of developing constipation, colitis, colon cancer, and hemorrhoids. Wikipedia

We should aim for 30 grams of fiber daily but try and eat the bulk of the fiber in the morning. According to Dr. Oz, Fiber and protein in the morning helps curb craving and promote weight loss.

Lean Sources of Protein - Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits. Protein is the most abundant organic compound in the body. The body needs to take protein for the growth and repair of body tissue. Proteins are also needed for the formation of parts of blood, enzymes, some hormones, and cell membranes. In addition, proteins play an important role in regulating the acid-base quality of body fluids, which is particularly important during intense exercise.

The following is a comprehensive list obtained via WEBMD http://www.webmd.com/fitness-exercise/guide/good-protein-sources

Fish & Seafood

Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry

Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese Yogurt

Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss.

Eggs

Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans

One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin

This great and versatile white meat is 31% leaner than 20 years ago.

Soy

Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.

Lean Beef

Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.

Protein on the Go

Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.

Low Glycemic Carbohydrates - Refers to the impact that food has on blood glucose levels. Blood glucose levels refer to the Glucose (sugars) that comes from carbohydrate foods. It is the main source of energy used by the body. Some foods have a higher content of glucose. Studies have indicated that there appears to be relationship between weight gain and high glucose diets. In general, natural non-processed foods are most likely lower in the glycemic index versus processed foods with refined sugars.

The following is a comprehensive list obtained via WEBMD http://diabetes.webmd.com/glycemic-index-good-versus-bad-carbs

High glycemic index foods include many carbohydrates such as these:

· White bread

· Pasta

· Rice

· Low-fiber cereals

· Baked goods

Low Glycemic Index Foods Are Healthier Choices

Low glycemic index foods generally have less of an impact on blood glucose levels. People who eat a lot of low glycemic index foods tend to have lower total body fat levels.

Low glycemic index foods include these:

· Fruits

· Vegetables

· Whole and minimally processed grains

· Legumes

Chart to Observe when making food choices:

• Low (good) glycemic index levels: 55 or less
• Medium glycemic index levels: 56–69
• High (bad) glycemic index levels: 70 or higher

Fitness Inspiration: David Weck

San Diegans have a fitness hero right in our own backyard.

Local fitness expert and inventor of the BOSU ball is one of my fitness heroes. David Weck invented the BOSU ball, a blue half-ball on a rigid platform which can be used for a variety of exercises which promote balance and stability.

When the pliable dome is facing down, the rigid side provides support or grip for a number of stability exercises. When the pliable dome is facing up, it can be used for many types of balancing exercises and a stable base. 

The beauty of David’s device is that it can be used by all types of people interested in getting in shape, young and old alike. 

David is one who has always combined his athleticism and interest in sports with studies of the human body. He describes himself as a “voracious reader” and an “anatomy and physiology geek.” Needless to say, he not just brawn, but brains too!

David is a great fitness inspiration. He demonstrates that fitness is not only about weights, diets and muscles, but also about practicality. His ideas and philosophies promote a high level of fitness that can be achieved and maintained at any age because it is based in functionality. Fitness is not just about strength and aesthetics, but also about flexibility, range of movement and comfort in the body. He continues to broaden his studies through Eastern arts such as traditional Chinese medicine and Tai Chi Chuan. 

Look into the theories of David Weck, our local fitness inspiration. Come in toBOOTCAMP 619 and see how we utilize some of his great fitness tools too!

Fitness Inspiration: Jack LaLanne

At BOOTCAMP 619, I often tell people that if it’s man-made, don’t eat it. That is an idea I borrow from the greatest fitness guru of all time, Jack LaLanne. Known as “The Godfather of Fitness,” LaLanne was not only a successful bodybuilder and television personality, but also a nutrition expert and accomplished chiropractor. These are all things which were unheard of in his day.

Jack LaLanne was born in 1914 in San Francisco. He often tells people that as a child her was addicted to sugar and junk foods. After learning about the affects of good nutrition on the body back in the 1930’s, he opened his own health spa in Oakland. He designed the world’s first leg extension machine and Smith Machin, which are now standards in the modern fitness industry. By the 1980’s he had over 200 heath clubs which were eventually bought by Bally Total Fitness.

The Jack LaLanne Show is the longest running fitness how in history, beginning as a local show and eventually ending up in syndication. LaLanne has also published numerous books and appeared in many films. Throughout his fitness career, he has performed countless daring acts, such as swimming channels while handcuffed or pulling boats weighing tons – some of these even later in life.

Jack LaLanne was born in 1914 and still continues to workout for hours every day. He is a model of fitness that we can all follow. He has demonstrated at 95 years old that fitness and even weight training are not just for the young, but are an important part of life at any age!

Come in to BOOTCAMP 619 to see how you can begin your life-long fitness journey today!

Fitness Inspiration: Paul Anderson

There are many inspirational stories in the history of fitness. Over the next few issues, I would like to introduce our readers to some people who have made historical changes in this arena.

Though we may not all be able to affect others on the same scale, these are people who can inspire determination in us when we are feeling discouraged or have hit a plateau.

Paul Anderson has been known as the strongest man in the world – but his beginning aspirations were not so large. He began training as a teenager to compete on his small town Georgia football team. He wanted to increase his size and strength to perform as a first-team blocking back.

Though it sounds like the dream of a lot of teenage boys, that determination eventually took him even further. Anderson received a football scholarship and attended university for a year. It was then that he met Bob Peoples, a trainer who worked with him on squat training and introduced him to bodybuilding.

By 1955, Anderson won USA National Amateur Athletic Union Weightlifting Championship and went on to compete in the Soviet Union at the height of the Cold War. Though the audience was doubtful of this ability, Anderson proceeded to break two world records. Anderson continued his success and was listed in the Guinness Book of World Records as well as Famous First Facts for lifting the greatest weight ever raised by a human being.

Anderson eventually retired and began a home for troubled and homeless young men. In 1977 he received the Golden Plate Award, given by the American Academy of Achievement to those who have made great accomplishments.

Anderson’s accomplishments go beyond fitness. They demonstrate to us that commitment and determination can change a smaller, personal goal into a greater one.

At BOOTCAMP 619, we believe that each person should start with a commitment to themselves and find the path to their greater goal.

OCTOBER 24TH RUN in preparation for THE CARLSBAD HALF MARATHON

John THE PITBULL Testimonial

At Bootcamp619 i lost 20 lbs and improved my overall health. Chris keith introduced me to nutritional ideas and exercise techniques that i didn't even know existed. He also gave me the motivation and inspiration to achive my goals, when other times i had given up. Now i feel more healthy and confident than i ever have.