Encino Brazilian Jiu Jitsu Training Center

Diet and Nutrition - Superfoods

Diet and Nutrition - Superfoods!

Encino, CA

A huge part of training is diet and nutrition. Having a healthy diet is not only going to important for training but for your overall health as well! Why is eating healthy important for training, you might wonder? Because it is what's ultimately going to be used as ATP (energy). If you don't have a good diet, it's like having a Ferrari without any gas! 

healthy diet should include "Superfoods". Superfoods are very nutrient-potent foods that are considered to be exceptionally beneficial for health and well-being.

Dima Gerasimov, one of Systems Training Center pro MMA fightersKickboxing and CrossFit instructors has been kind enough to share some of his favorite foods and recipes with us! To find out more about Dima's training/diet/inspiration for training, follow him on his facebook

Gracie Barra Encino Featured Superfood - Sweet Potatoes
This root vegetable is considered by many to be one of the most nutritionally valuable foods in the world.  They are high in simple starches, complex carbohydrates, fiber, and beta-carotene.  Sweet potatoes also contain moderate amounts of other macro nutrients including vitamins B5 and B6, manganese, and potassium.  When baked, a change in the micro-nutrients can also provide a dose of vitamin C.  Most interestingly, despite being rated as medium on the GI (glycemic index), sweet potatoes have such a high fiber content they can actually help regulate blood sugar rather than spike it.  

Possessing a natural sweetness, they may be often found in pies and other desserts  although they are just as delicious when used in savory dishes. They make great replacement for regular potatoes which tend to have a higher starch content (causing a spike in blood sugar) and less micro nutrients. 

Try them mashed, baked, steamed, or even boiled for an excellent and tasty source of energy and nutrients.  You can also combine them with a bit of healthy fats such as olive oil or coconut oil which can increase the bodies absorption of beta-carotene.  

Oven Baked Sweet Potato Fries
Ingredients
- 3 Pounds of sweet potatoes
- 2 Tablespoons extra virgin olive oil
- Salt to taste (or 1 teaspoon)

Optional:
- 1/2 teaspoon Cayenne pepper
- 1/2 teaspoon Garlic Power
- 1/2 teaspoon Cumin
- 1/2 teaspoon Paprika
1. Preheat Oven to 400 degrees F (200 degrees C)
2. Wash sweet potatoes and pat dry
3. Cut potatoes lengthwise into quarters (like steak fries)
4. Combine potatoes with other ingredients in a large mixing bowl and stir by hand to coat potatoes
5. Place on baking sheet and bake for around 40 minutes





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