Good Carbohydrates List – What We Recommend to Our RocknRoll BJJ & Fitness Clients!   2 comments

Good Carbohydrates, A Basic Guideline – by Rich Zaydel

There has always been a lot of confusion surrounding carbohydrates.  It really isn’t all that complicated.  There are good carbohydrates and there are bad ones.  The good ones will give you energy for physical activity. They are also full of nutrients needed for optimum health and proper brain function.  Scientific studies show that bad carbohydrates are attributed to gaining weight, diabetes, heart disease and Alzheimer’s just to name a few.

The biggest difference between unhealthy carbohydrates and healthy ones is how fast the carbohydrate sugars are absorbed into the blood stream and how much high-fiber the food contains.  Unhealthy carbohydrates are the cause of fast sugar absorption which then causes high and low blood sugar swings. Bad carbohydrates also have been highly processed and refined. This removes most of the fiber and nutritional value. And, most unhealthy carbohydrates are full of high-calorie fats, additives and preservatives. A good rule of thumb is to avoid the following list of bad carbohydrates:

  • All pastries
  • Bread and pasta with refined flour
  • Cakes, cookies and any sweet bakery products
  • Candies
  • Fruit juices and drinks
  • Jams and jellies
  • Most custards, puddings and other sweets
  • Refined grains like white rice

Making the right carbohydrate choice is essential to optimum overall health.  A healthy diet should consist of 45-65% good carbohydrates. The best healthy carbohydrate sources are:

  • Raw and lightly steamed vegetables
  • Legumes, beans, nuts and seeds
  • High fiber 100% whole grains
  • Raw whole fresh fruits
  • Low fat dairy

Below is a complete list of recommended good carbohydrates from which to choose:

Carbohydrates in Whole Grains

Carbohydrates in Whole Grains

Carbohydrates in Vegetables

Carbohydrates in Vegetables

Carbohydrates in Fruits

Carbohydrates in Fruits

Carbohydrates in Nuts and Seeds

Carbohydrates in Nuts and Seeds

Carbohydrates in Beans and Peas

Carbohydrates in Beans and Peas

Carbohydrates in Dairy

Carbohydrates in Dairy

Healthy carbohydrates and high-fiber foods will help in lowering cholesterol, losing weight and having much better sustained energy levels.  It will also aid in decreasing the risk of heart disease and avoiding or even reversing diabetes.  Making the right food choices will make a person feel great and have a better quality life.

Rich Zaydel is head trainer and instructor at RocknRoll Brazilian Jiu Jitsu and Fitness in Orange County, California.  Rich Zaydel is aNational Academy of Sports Medicine certified personal trainer and a certified Brazilian Jiu Jitsu instructor under Master Joe Moreira.
www.rocknrollbjj.com

Brazilian Jiu Jitsu Tournament Nutrition – RNRBJJ Basic Guidelines   1 comment

Brazilian Jiu Jitsu Tournament Nutrition Basic Guidelinesby Rich Zaydel

If you are a serious Brazilian Jiu Jitsu player competing in tournaments, or, an endurance athlete of any kind, then you understand the importance of good nutrition.  And, studies show it’s not just what you consume, but how much and when to consume it.  Timing has become critical. Here are some of the pre-tournament guidelines we recommend to our competitors at RocknRoll Brazilian Jiu Jitsu and Fitness in Orange County, California.

RocknRoll BJJ Tournament Nutrition

RocknRoll BJJ Tournament Nutrition Works!

Many have heard of carb-loading. Technically, its called ‘glycogen supercompensation’ and its a technique used to increase muscle glycogen before an endurance event. Studies have shown that carb-loading can nearly double muscle glycogen storage, increasing endurance and performance potential.   However, it’s important not to overdo it.  Start by adding one additional carbohydrate serving per meal starting three days prior to the tournament.  Make them healthy carbohydrates like fruits, vegetables or carbohydrate-rich grains.  These extra amounts of carbohydrates will help in storing glycogen in the muscles.  It also assists muscles in holding more fluid.  On the night of the event, an extra serving of carbohydrates is recommended, such as granola and yogurt, or a bowl of cereal. RocknRoll BJJ and Fitness Good Carbohydrate List

Repeated days of intense training for an upcoming tournament can dwindle a persons glycogen stores. A high-intake diet of healthy carbohydrates will help to replenish the glycogen stores, but, timing is very important in maximizing recovery. Consuming 1.5 g/kg of carbohydrates within 30 minutes of training is recommended to maximize glycogen replenishment. If intake is postponed by as little as two hours, the results may be a decrease of total muscle glycogen syntheses by 66%. Additional meals of 1.5 k/kg of carbohydrates every two hours are recommended to completely restore muscle glycogen.

Carbohydrates should be the focus leading up to the tournament, but an endurance athlete must not neglect daily protein requirements.  Protein is crucial for forming red blood cells and increasing the number of oxygen carrying enzymes in the blood. and replacing the body’s protein stores.  Protein also builds and repairs muscle tissue, boost the immune system and replaces hormones.  Our bodies do not store excess protein as protein or amino acids, so its important that adequate protein is consumed each day.

Figuring your daily protein needs is easy.  Endurance athletes such as Brazilian Jiu Jitsu competitors  should consume between 0.7-0.8 grams of protein per pound of body weight daily.  For example, a 200 pound man’s daily protein requirement would be 160 grams because 0.8 x 200=160.

RocknRoll Brazilian Jiu JItsu & Fitness Protein From Food Chart

RocknRoll Brazilian Jiu Jitsu & Fitness Protein From Food Chart

The need for protein is actually a need for amino acids.  All proteins are made up of amino acids which are needed to build and repair tissue.  There are a total of 21 different amino acids and all protein is made up of a combination of them.   Our bodies can make some amino acids, however there are eight essential amino acids that must come from foods we eat.  All the essential amino acids are needed in order to build and repair muscle.  A balanced diet consisting of real foods will provide the proper balance of all the amino acids.

Hydration is important.  Men require a baseline of 125 fluid ounces daily and women require a slightly lower amount of 90 fluid ounces daily.  Be sure to drink the required amount.  Don’t worry about having to drink extra.  The additional carbohydrate servings will help hold water.  However, be sure to consider how much you sweat.  If you are a heavy sweater, be sure to add a little sodium to your meals.

On the day of the tournament, eat a meal two to three hours prior to your matches.  Your meal should consist of roughly 100 grams of carbohydrates and 15 to 20 grams of protein.  Also, include 20 grams of fat and 20 ounces of water.  If you sweat a lot, be sure to add a little sodium to your meal.

Timing this may be frustrating because often times Brazilian Jiu Jitsu tournaments don’t always stay on schedule.  Adapt these guidelines to the best of your ability to the timing of your fights.

RocknRoll BJJ Tournament Nutrition Works!

Dana Riddle, Andy Goodman, Rich Zaydel and Pete Loncarevich

If your bracket or round of fights are under an hour, then you will be fine with just drinking water.  However, consider using a sports drink in between matches instead. Sports drinks aid in hydration, replace electrolytes and slow glycogen depletion.

If you are lucky enough to compete in the finals and now you have an hour or more between your next fight, your focus should switch back to carbohydrates.  The amount of carbohydrates will vary depending on the physical demands of your prior fights.  An intake of 30 grams to 90 grams is recommended.  Whether the carbohydrates come from a sports drink or a tasty Acai bowl with granola is up to each individual athlete. RocknRoll BJJ and Fitness Good Carbohydrate List

Hopefully, these guidelines will help you as it has our RocknRoll Brazilian Jiu Jitsu and Fitness family.

Happy training!

Rich Zaydel is head trainer and instructor at RocknRoll Brazilian Jiu Jitsu and Fitness in Orange County, California.  Rich Zaydel is a National Academy of Sports Medicine certified personal trainer and a certified Brazilian Jiu Jitsu instructor under Master Joe Moreira.

www.rocknrollbjj.com

Women! Lose The BABYWEIGHT In As Little As Eight Weeks!   Leave a comment

Ladies!  Shed that Baby Weight!
Did you know that women who exercise at low to moderate levels during pregnancy are more likely to return to pre-pregnancy weight within eight weeks of giving birth than women who skip the gym or trainer?

Now you know!  So don’t delay.  Be good to yourself.

I have great fitness programs for men and women!  Schedule your FREE health and fitness assessment with me today!  Lets work together to and devise a fitness program for  you to do during your pregnancy and post-pregnancy!

RocknRoll Brazilian Jiu Jitsu and Personal Training Orange County, California!
http://www.rocknrollbjj.com

How to Fix Cauliflower Ear Caused By Brazilian Jiu Jitsu, the RNR BJJ way!   Leave a comment

I have been training Brazilian Jiu Jitsu on and off for almost 20 years and somehow I finally was given the gift of cauliflower ear during my last training session.  I actually didn’t even notice it until a couple days after when I went to shave my head.  I happened to bump it and it felt  puffy.  I gently squeezed it and could feel it was full of fluid.  It didn’t hurt at all.

Cauliflower Ear - Thank you to Rich Zaydel famous ear model

How to Fix Cauliflower Ear – Thank you to Rich Zaydel famous ear model

I figured I would make an attempt to get rid of it.  I didn’t want end up like one of those fighters that looks like he has used bubble gum attached to the side of his head for ears.

Before I share with you what worked for me, understand I am not a doctor, and,  if you try my process  you are doing so at your own risk!

You will need rubbing alcohol or hydrogen peroxide to sterilize your ear before and after the process and a new sealed 3cc syringe and a new sealed 23g x 1″ needle.  A roll of gauze or something similar is also needed.

The How to Get Rid of Cauliflower Ear Tool Kit as Seen on TV

The How to Get Rid of Cauliflower Ear Tool Kit as Seen on TV

One of the guys at the gym I train at is a diabetic.  I explained my situation and I was lucky enough to obtain a syringe and needle from him.  I know this might not be an option for some of you, but if you ask around, you might get lucky like I did.  Remember, always use a brand new sealed needle and syringe and never share needles. Don’t be an idiot!

It is important to insert the needle at the correct angle and depth.  Don’t just stick it in the juiciest part and start sucking away at it. You won’t be successful removing all the fluid.

Get Rid of Cauliflower Ear - Placement and Angle of Needle - RocknRoll Brazilian Jiu Jitsu

Get Rid of Cauliflower Ear – Placement and Angle of Needle

The angle above is how to inserted the needle.  I actually laid the needle against my ear and then changed the angle just enough so that the tip of the needle stuck and then I pushed it in about 1/16 an 1/8 of an inch.  I held the syringe in place with one hand then began to pull the plunger back.  But I found that I couldn’t pull the plunger at all because the vacuum was too strong and I had not gone deep enough.  I pushed it in a little further and pulled the plunger and this time I hit the mother-lode.  It was just over two CCs of blood.  I kept on pulling the plunger until I couldn’t get any more fluid.  Think about the concept of sucking all the air out of a sandwich bag until it is completely flat.  Then, I slowly pulled the needle out.

Be sure  to wipe the ear with rubbing alcohol or hydrogen peroxide after the process to keep your ear infection free.

I was told to wrap my ear against my head with gauze tightly to keep it flat as much as possible.  I didn’t have any gauze, but I did have a bandana.  I folded it up to about a 3″ wide and tied it tightly around my head making sure my ear had plenty of pressure on it.  I slept on it.  When I woke up it had gathered a little bit of fluid in it again.  I repeated the whole process and walked around for a day with a bandana.

My ear looks good as new to this day and has not effected my ear modeling career a bit!

Be sure to avoid training for a couple weeks or more for the best results.  Otherwise, you will have to repeat the process each time you train.

By the way, if you live in the Orange County California area, come by and train Brazilian jiu Jitsu with us at RocknRoll Brazilian Jiu Jitsu and Personal Training!

Check out our new website! http://www.rocknrollbjj.com

Happy training!

RocknRoll Brazilian Jiu Jitsu Open Mat Saturdays, Plus One Hour Group Class for FREE!   Leave a comment

Open Mat Saturdays at RocknRoll Brazilian Jiu Jitsu in Orange County California. Tons of mat space, technical training partners, and great music.

We have a black and brown belt here every Saturday, plus a handful of high level players so you are guaranteed some fun technical rolls!

All who love to train jiu jitsu are welcome! All schools and belt levels are invited to come roll and share technique in a friendly environment.

We now have a FREE one hour group class before the open mats! We will go over techniques and work some drills.

Saturday’s class and the oen mat are FREE. We do this for the love of jiu jitsu! If you have always wanted to try jiu jitsu, this is a great place. If you are a seasoned player of the game, you will love it too, as we have brown and black belts here every weekend!

You must bring a clean gi and equipment to train.

The schedule:
Group Class: 10:00 am – 11:00 am
Open Mat: 11:00 am – 2:00 pm

For address and more information, please visit:
http://www.rocknrollbjj.com/rnrbjj_open_mat.html

I know some of you maybe getting this invite and don’t live in California. We have had a lot of visitors from out of town this summer, so don’t be shy if you are visiting Southern California to stop by and train with us.

Hope to see you soon and happy training

http://www.rocknrollbjj.com!

Alexandre Soca’s Students Visit RocknRoll Brazilian Jiu Jitsu! Sick Guards!   Leave a comment

It was awesome!  We just had the IBJJF tournament on the weekend so we had a lot of friends in town.  Through the magic of facebook, i met Marcel Oliveira on our RocknRoll BJJ page.  Marcel is a purple belt under Alexandre Soca and is also the owner of GI Soap.  Over the past year we had said hi here or there online, but we had never met as he trains in the Long Island, New York area and i train in Orange County, California.

Through one of my posts, he mentioned he and some of his teammates would be staying a few days after the tournament and wanted to train with different people.  So we set up a time, a Monday evening in fact, and trained.

Great training with team Alexandre Soca’s students at RocknRoll BJJ!

From left to right, Mike Flores, Tom Devivo, Mike Gates, Marcel Oliveira, Rich Zaydel, TC, and John Vargas.

Tom, Marcel and John were from Team Soca and had amazing guards and great all around jiu jitsu.  i was very impressed with their jiu jitsu.  They invited us to come out and train anytime!  The next time I am in New York, you can bet I will be visiting the Alexandre Soca school!

We were very honored to have them come by our humble studio.

http://www.rocknrollbjj.com

Brazilian Jiu Jitsu Open Mat Saturdays in Orange County – RocknRoll BJJ & Fitness!   Leave a comment

Come train at the RocknRoll Brazilian Jiu Jitsu Open Mat Saturdays in Orange County.

High level technique, technical rolls, share techniques and good music of course.

All levels, schools and people who love to train jiu jitsu and share techniques. Train gi or no gi, its up to you and whoever wants to train with you.  Training both is strongly encouraged, but its all for fun and the love of Brazilian Jiu Jitsu at the end of the day!

RNRBJJ Open Mat Action

RocknRoll BJJ Open Mat Action

For more information be sure to go visit http://www.rocknrollbjj.com

RocknRoll Brazilian Jiu JItsu Orange County - Open Mat Saturday Action

High Level Open Mat Saturday Action!

Be sure to ‘Like’ the RocknRoll Jiu Jitsu page on Facebook!

http://www.facebook.com/rocknrollbjj  Keep posted on new techniques, open mat events and other fun things related to Brazilian Jiu Jitsu.

Mike Feldman From Las Vegas Stopped by for a roll!

Mike Feldman From Las Vegas Stopped by for a roll!

Oh yeah, lol, be sure to come by and subscribe to the RocknRoll BJJ Youtube Channel.

http://www.youtube.com/rocknrollbjj

Happy training everyone and best wishes to all!

 

Global Jiu Jitsu Academy Has A New Location in Fountain Valley, California!   Leave a comment

Professor Marcelo Carvalho of Global Jiu JItsu Academy has a NEW location in Orange County!  Marcelo has a great all around game, but his specialty is guard as you will find it quickly if you roll with any of his students!  If you are in Orange County and on the fence about where to go, be sure to try out a week FREE over at Global.  And, of course, if you need Brazilian Jiu Jitsu Private Lessons in Orange County be sure to look up RocknRoll Brazilian Jiu Jitsu!

16540 Harbor Blvd  Suite L

Fountain Valley, California  92708

http://www.globaljiujitsuacademy.com

http://www.facebook.com/pages/Global-Jiu-Jitsu-Academy-GJJA/160258620677925

 

Orange County Brazilian Jiu Jitsu Private Lessons! RocknRoll BJJ & Fitness   1 comment

Orange County Brazilian Jiu Jitsu Private Lessons! Lowest Rates! Fun!



RocknRoll Brazilian Jiu Jitsu Private Lessons & Personal Training in Orange County, California! Lowest rates in OC!

RocknRoll BJJ & Fitness is dedicated to changing lives through Brazilian Jiu Jitsu and fitness! Get one on one attention by an experienced Brazilian Jiu JItsu instructor and National Academy of Sports Medicine certified personal trainer and take your jiu jitsu to the next level and, or, reach your fitness goals fast! Lowest rates for BJJ Private Lessons and personal training in Orange County!

RocknRoll Brazilian Jiu Jitsu programs and teachings adapt to your pace and ability making learning fun and safe! Whether its your first day trying jiu jitsu or you are a seasoned jiu jitsu player, I have a great program for you.

RocknRoll Fitness Programs for all ages, body types and fitness levels! You will have a customized fitness program for your body type and fitness goals. Don’t be shy. If you have let your self go and its been a while since you have been active, you have come to the right place. I am a patient and detailed trainer. If you are already fit, but are looking for strength training, plyometrics or just something more challenging, I have got some fun for you!

* Receive detailed, patient, instruction from an experienced & certified Brazilian Jiu Jitsu instructor and personal trainer!
* Learn amazing new Brazilian jiu jitsu techniques as taught to me by the pros!
* Choose what time is best for your busy schedule!

RocknRoll Brazilian Jiu Jitsu & Fitness is run by Rich Zaydel a brown belt in brazilian jiu jitsu under Professor Marcelo Carvalho and is a National Academy of Sports Medicine certified personal trainer. Rich has taught at the prestigious Chapman University Jiu Jitsu Club and is an assistant instructor at Global Jiu Jitsu under Professor Marcelo Carvalho.

Contact Rich now to schedule your lessons or personal training! Email me through this ad or visit the RocknRoll Brazilian Jiu Jitsu website.
http://www.rocknrollbjj.com

Oh, and please ‘LIke’ the RocknRoll BJJ page!
http://www.facebook.com/rocknrollbjj

Be sure to check out some great techniques for free at the RocknRoll BJJ Youtube Channel!
http://www.youtube.com/rocknrollbjj

You can follow RocknRoll BJJ on twitter too!
http://www.twitter.com/rocknrollbjj

Happy training!

GFTeam Guard Passing Drills!   Leave a comment

I train over at Global Jiu Jitsu and my Master, Professor Marcelo Carvalho is cousins with Master Julio Cesar Pereira, leader of the GFTeam.  The GFTeam are high level jiu jitsu players and different black belts visit us on a regular basis.

They always share the most cutting edge techniques and drills, but aren’t afraid to stick with traditional methods that work.  Here are a few guard passing drills along with a few other goodies!

http://youtu.be/uaQ5xWK9diU

I will be making a few videos of some of my favorite drills so be sure to subscribe!