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    How to Minimize Fat Gain During the Holidays

    How to Minimize Fat Gain During the Holidays

    Holiday season is around the corner and traditionally it is a time for celebration and reconnection with family and friends.

    It is also a time for some food indulgence, with Thanksgiving, Christmas, and the New Year occurring in close succession. In fact, most weight gain during the year is observed during the holiday seasons. As we use to say in Brazil, the problem is not what you eat between the New Year's eve and the Christmas, but what you eat between the Christmas and New Year's eve ;-)

    In fact I found several researches confirming the observation that, in general, people  gain 500% more weight per week during the holiday compared to non-holiday weeks (1). 

    The ideal formula would be to control somehow the calories intake. But let’s be honest, nobody wants to do that,  especially during a time of full of calorie-dense dishes of deliciousness and pressure from your grandma to have that second slice of cake (because you always look too skinny to her)!

    But let's not lose hope! There is a very good solution to minimize the fat gain during these days! As per can be confirmed by a research published by the International Journal of Exercise Science (2), the tip is simple:




    Since you’re going to feast on food anyway, focus your overeating on protein-rich dishes. Not only does this have the greatest likelihood of limit fat gain during overeating itself, but protein food are well-known for the satiating properties that might help reducing overeating to begin with.

    As a bonus, and that requires a bit more self- control, if you are looking to manage blood sugar levels, eating protein before starchy carbohydrates has been proven, according to researches) to reduce post-meal blood glucose and insulin responses. (3)

    So, that's not that hard at all! And Gracie Essentials has a VERY good option for you when talking about protein. You know, our delicious Gracie Whey Protein with Collagen Peptides, Acai or Cocoa flavoured. You choose!


    Happy Holidays!

    Rilion Gracie

    (1) https://www.ncbi.nlm.nih.gov/pubmed/9697946/ 
    (2) https://digitalcommons.wku.edu/ijes/vol10/iss8/16/ 
    (3) http://care.diabetesjournals.org/content/27/9/2266.full


    Green Smoothie by Channing Chernoff

    Green Smoothie by Channing Chernoff

    This is a great, simple and delicious recipe sent by Channing Chernoff, Personal Trainer and Nutrition Specialist! You can follow her at Instagram: @channing_chernoff.

    Today my post workout smoothie is green 😋

    No matter what I put in my smoothie, I always use my @gracieessentials whey protein!

    - Made from grass fed cows
    - NON-GMO
    - Gluten-Free
    - Made in the USA
    - No Fillers

    Pure, clean, functional supplements!

    1 cup water
    1 scoop protein powder
    2 cups kale
    1 frozen banana
    1 tsp chia seeds
    1 tbsp peanut butter

    channing gracie essentials



    We already know all the health benefits of the acai berry, this typical Brazilian berry. Researches highlights the antioxidant power of the fruit, even when compared with other berries (1), but we will talk about these scientific evidences in another blog post.

    The fact is that the traditional Acai Bowl, so popular amongst many athletes specially the jiujitsu (BJJ) fighters, is very energetic and packed with calories and carbs. A portion of about 100g contains 80 kcal, many awesome nutrients such as essential fatty acids, fiber, vitamins, amino acids, electrolytes, antioxidants and minerals, but is very low in protein.

    Now, what if you could add 22g of high quality whey protein that actually contains more acai berries powder and flavor to your bowl ?  

    So, from now on, YES YOU CAN! Take a look at this delicious recipe using our exclusive Gracie Whey Protein with Collagen Peptides and Acai Berries:

    Acai protein bowl

    04 packs of unsweetened frozen acai pulp

    08 dates or 2 tbs of date paste

    01 scoop of GE acai Whey 

    150ml of alkaline water

    01 banana (optional)

    Blend the water with the dates add the GE acai Whey and the banana, blend again and start adding the frozen açaí. Blend until smooth, serve. You can add granola, oats, hemp seeds or coconut flakes on top.




    (1) http://www.webmd.com/diet/acai-berries-and-acai-berry-juice-what-are-the-health-benefits