On August 24th, RocknRoll BJJ Open Mat Saturday will be held at Master Joe Moreira‘s school in Irvine, California! It will be the usual schedule. 11am-12pm will be the informal group class with lots of questions and answers and sharing of techniques. From 12pm – 2pm will be technical rolls and some great music!

Alfredo, Master Joe Moreira, Rob Lewis and Rich Zaydel

Master Moreira’s school is inside a great gym called Custom Bodies at 4880 Irvine Blvd #102 Irvine, CA 92620

This is going to be a lot of fun. This will be a great chance to meet a Coral Belt and legend of the sport if you haven’t met Joe before. Come share techniques and have some technical rolls and listen to great music.  Bring some of your own MP3’s or CDs if you want.

In case you haven’t been to an RNR BJJ Open Mat Saturday, it is very laid back.  We are not out to roll like we are doing the Worlds though if you want to roll hard there are always one or two guys who are up for it.  The focus is to be as technical and fluid as possible and to have fun!

The easiest way to stay up to date with us is to “Like” our facebook page at http://www.facebook.com/rocknrollbjj

Happy training!

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 Vegetables

Carbohydrates in Fruits

Carbohydrates in Nuts and Seeds

Carbohydrates in Beans and Peas

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