Sushi lovers BEWARE!

In the past few years gastronomically speaking, sushi has become the new black. Every man, woman and child seems to be chowing down on these delicious, delicate and healthy delights. In the battle against the ever-increasing obesity crisis, this is a good thing, right?  Research indicates otherwise.

So before you take another bite of that luscious combination of delightful texture and subtle flavour creation that creates happiness in your mouth, please read:

How sushi can make you FAT

By Juliette Kellow, Daily Mail

IT will shock skinny celebs who swear by it, but sushi can have more kilojoules than a Big Mac.

Sushi is no longer the sole preserve of the adventurous diner. These days, grabbing a pack for lunch is almost as common as picking up a cheese and ham sandwich. The Japanese dish can be bought from every major supermarket, sushi train restaurants are popping up everywhere, as well as stores selling take-away sushi packs.

The main reason for its surge in popularity is its reputation as a healthy meal. Japanese women are among the healthiest in the world, while slender celebrities such as Victoria Beckham, Cheryl Cole and Keira Knightley are all fans of the raw fish dish.

But do sushi's nutrition credentials - especially the Western version - stack up? Not always, according to dietitian Rachel Beller. In her book Eat To Lose, Eat To Win, she says a "light lunch" of sushi may mean you overdose on kilojoules and carbohydrates.

"A typical sushi roll contains 290 to 350 calories (1464 kilojoules) and has the carbohydrate equivalent of two-and-a-half to four slices of bread, so a California roll (round rolled sushi, containing a small piece of fish and avocado plus fatty mayonnaise) equals two sandwiches filled with crab sticks (processed fish that is flavoured and coloured to look and taste like crab), a sliver of avocado and a tiny bit of veg."

Bear in mind a sushi lunch contains two or three of these rolls, a total of up to 4393 kilojoules, and it's easy to see how we're conning ourselves that we're enjoying a low-joule, healthy lunch!

Here we show you why you should put the chopsticks away . . .

1. THERE'S HARDLY ANY FISH
Many of us believe eating sushi is a good way to get the Government's recommended two portions of fish each week, but here's the problem: most sushi contains very little protein, despite its expense.

Health experts say a portion of fish should weigh 140g, but on average, the fish in a California roll or piece of nigiri (rice with fish balanced on the top) weighs just 5g. You'd need to eat 28 pieces of sushi to reach your 140g portion - or more, if you choose a mixed sushi box containing vegetarian varieties.

Sashimi - slices of raw or seared tuna or salmon - is a better option if you're keen on boosting protein, omega-3 fats, vitamins and minerals. This form of Japanese food is low in processed carbohydrates.

Government guidelines recommend pregnant and breastfeeding women (or those who want to get pregnant) eat no more than two portions of oil-rich fish (salmon, mackerel, trout or fresh tuna) each week as it can contain pollutants that can affect a baby"s development. All other adults should have no more than four portions a week.

Tuna can also contain mercury, a toxin that can affect the kidneys and nervous system. While it's fine to eat shop or restaurant sushi when you're pregnant (by law it must be frozen to kill parasitic worms that can cause nausea, vomiting, diarrhoea and stomach pain), the Department of Health advises pregnant or breastfeeding women to avoid shellfish, such as shrimps, prawns, crab or scallops, which can contain viruses and bacteria.

2. FULL OF PROCESSED CARBS
Stodgy white rice is the main ingredient in sushi - sometimes making up as much as 75 per cent of the dish. Like long-grain white rice, it is heavily processed, causing it to lose vitamins, minerals and fibre, the last of which is important for maintaining a healthy digestive system - and filling us up.

Sushi rice isn't just boiled in water, it also has considerable amounts of sugar, plus sugary rice vinegar added to it as flavouring. This means your "healthy" sushi lunch may contain little more than mouthfuls of processed, sugary carbohydrates.

Itsu's Best Of Itsu Sushi Box , which contains 13 small pieces of assorted sushi, has 53g of carbohydrate - the equivalent of three slices of white bread.

3. FORGET YOUR SEVEN-A-DAY
Your sushi might be wrapped in a flimsy sheet of seaweed (packed with fibre, iron, calcium and potassium), but this small amount contributes little nutritionally to your recommended seven-a-day (five servings of vegetables and two of fruit).

Eat six California rolls and you'll get just 1g of seaweed wrapping - that doesn't even come close to providing 1 per cent of a woman's daily iron or calcium. Meanwhile, the tiny cube of cucumber, avocado or pepper you get has minimal nutritional value, too.

You'd need to eat a lot of sushi to get the 80g to count as one of your seven-a-day. Even vegetarian varieties don't come close - you'd need to eat six packs to get one of your seven-a-day - and that would provide 3940 kilojoules, 13 teaspoons of sugar and a massive 10.5g of salt (which is almost two days' worth).

4. IT'S VERY SALTY
Sushi is also stuffed with salt. A Bento Box commonly contains four-and-a-half grams of salt - that's well above the daily recommended maximum of 4g.

Part of the reason is that the rice is cooked with salt and sometimes soy sauce. Smoked fish such as salmon or mackerel, and pickled vegetables and ginger are also loaded with salt.

Just one piece of salmon, tuna or prawn sushi contains a quarter of a gram of salt, while one California roll has almost half a gram - munch on four California rolls and four pieces of nigiri and that's almost half of your daily salt intake.

And that's before you add the soy sauce - just one tablespoon can contain almost 3g of salt, or almost half the total amount you should have in a day.

Regularly eating too much salt increases the risk of high blood pressure and increases the risk of heart disease and stroke.

5. IT CAN WRECK YOUR DIET
Sushi has been touted as a great choice for dieters - and it can be. But not all sushi boxes are low in kilojoules and fat. Sushi Train's Volcano Roll has 1538kj per 100 grams - comparatively, a Big Mac has 1030kj per 100 grams.

Those with big appetites may not find the small sushi servings filling enough to see them through the day. Much sushi lacks filling fibre and satiety-inducing protein.

And never assume sushi is low-kilojoule. High-fat ingredients - cream cheese and mayonnaise, for example - often find their way into Western versions of sushi, pushing up the calorie count.

Sushi often contains fewer nutrients than you'd find in a sandwich. It's low in calcium (due to the lack of dairy products) and provides little vitamin A, vitamin C and folate (which helps sustain a healthy nervous system).

6. IT'S RARELY WHEAT FREE
Sushi may seem a good choice if you need a gluten-free diet - after all, it's just fish and rice. But if it contains soy sauce (often used as a seasoning) it's unsuitable, as this includes wheat.

Check labels if you have coeliac disease or are intolerant to wheat, and look for a gluten-free alternative to soy sauce.

HOW TO MAKE IT HEALTHIER

• Skip the soy sauce: it's like dipping your sushi into liquid salt. If you eat sushi at your desk, keep a bottle of reduced-salt soy sauce in your drawer (and measure it out with a spoon rather than pouring liberally).
• Finish your meal with fresh fruit, so you can be sure you'll get at least one of your seven-a-day.
• Don't have miso soup with your sushi. With around 3g of salt per serving, you're better off with a cup of green tea.

So now that you've read the facts, make sure to take these into account the next time you have a craving for sushi!

JW

Not so smooth...

With the first month of the new year nearing its end, many of us may or may not have already given up on our New Year's resolution. When the new year ticks over, we like to make resolutions to eat better, exercise more and decrease our stress levels. One way people try to improve their diet is through the consumption of fruit smoothies.

Fruit smoothies such as those sold at Jamba juice in the US, Boost Juice in Australia, Crussh in the UK and even McDonald's, are promoted as healthy options packed full of fruity goodness, but there is more than meets the eye to these seemingly nutritious options.

Everyone knows that a healthy diet should include 5 serves of vegetables and 2 serves of fruit. Yes it is easy to consume those 2 serves in a fruit smoothie but don't forget you get much more than you bargained for especially in terms of sugar content. As you can see below, all the smoothies have a much higher sugar content than a standard soft drink.

The extra sugar content comes from other ingredients included in the smoothie such as fruit yoghurt, fruit juice, ice cream and in some instances, syrup. And on top of that, many of the smoothies have the equivalent amount of calories as a standard meal.

In a comparative study conducted in the UK, the nutritional value of 52 smoothies from leading brands and supermarkets showed the following:

Yet even more worrying is the fact that the serving size of fruit smoothies sold at juice bars and food outlets range from about 400ml all the way up to 800ml - much bigger than the 250ml size used in the study.

Here are the nutritional statistics of some of the most popular fruit smoothies currently on the market:

Jamba Juice Original Mango-A-Go-Go Smoothie (original):
Calories: 400
Total fat: 1.5g
Total carbohydrates: 94g
Sugar: 85g
Dietary fibre: 3g
Protein 3g

McDonald's Banana Berry Bash (large):
Calories: 342
Total fat: 2.8g
Total carbohydrates: 73.1g
Sugar: 66.3g
Protein: 3.8g

Crussh Breakfast Smoothie (large):
Calories: 459
Total fat: 6.3g
Total carbohydrates: 80.1g
Sugar: 47.25g
Dietary fibre: 5.85g
Protein: 20.7g

Boost Juice Strawberry Squeeze (original):
Calories: 390.4
Total fat: 6.71g
Sugar: 68.32g
Dietary fibre: 4.27g
Protein: 9.76g

So just beware the next time you feel like having a smoothie. Go for some fresh fruit instead or if you are experiencing serious cravings, opt for a smaller serving size.

JW

'Tis the season to be healthy

Putting Christmas and exercise in the same sentence is about as appealing as being the one stuck with clean up duty after Christmas dinner. It's that time of the year again when food, food and more food features as the dominant factor in our lives. And all the hard work you put into those previous 51 weeks can be undone by a week of guilty pleasures and excuses. So what can you do to avoid over-indulgence and festivity-induced exercise-amnesia? Keep reading to find out!

Christmas is a time of celebration, gathering with family and friends and sharing of food and drink. Yet with the stresses of pre-Christmas shopping, organising and cooking the Christmas meal, many forget their fitness habits. Just because you are on holidays does NOT mean your fitness gets to go too!

So here are 3 of the biggest excuses people make during Christmas and also some tips on how to best turn the situation around and survive the holiday season.

1. I've exercised so hard during the year, I deserve to take a break - even just for this week.
You deserve kudos for keeping up your exercise during the year. But as with many other habits, once you break it (even just for a week) it makes it just that bit harder to get back into it. How many of you have said that "I'll get straight back into it the first week of the new year" only to find you are still struggling to get your regimen in order by Easter?

Stick with your exercise but allow yourself a bit of flexibility. Maybe instead of doing your regular gym routine, try a different type of exercise such as a game of beach cricket with the family or a surf in the ocean.

 
2. I have so much to do during Christmas, I just don't have the time to fit in any exercise.
Amidst the incessant shopping, cooking and gift wrapping, many people struggle to find 5 minutes of free time to themselves. I'm not saying you don't have to go overboard and go to the gym 5 times during the festive week but make sure you do something.

When you wake up, set aside 30 minutes for a walk with the dog or a quick swim. If you exercise in the morning then you have the rest of the day to do everything else and not worry about trying to fit it in and you will also feel more energised.

3. There is so much food at Christmas dinner. It would be rude for me not to indulge and show my appreciation.
This one is a legitimate excuse especially if you are attending multiple Christmas feasts. Your hosts have slaved away in the kitchen for hours and the last thing you want to do is make them feel their hard work has gone unnoticed.

In this situation, the key is portion control. You can eat but make sure you don't OVER-eat. Another key point is to eat slowly and chew your food properly.

And finally, I just want to thank each and every one of you for reading and supporting my blog in 2012 and making it such a successful year. You are the reason I write these articles and I hope you are inspired to make a healthy change to your life.

So just remember you can have your cake and eat it too (just not too much of it!)

Wishing you all a very Merry Christmas and a safe and Happy New Year!!!

See you in 2013 (or if the Mayan's are correct, happy last day on earth)!

JW

A-Z of Good Health

Everyone knows their ABCs but what about your ABCs to good health?

With an increasing number of products at the supermarket labelled with nutritional benefits such as "fortified with Vitamin D", "iodised" and "added potassium" it is time to decipher the actual benefits of such nutrients and reveal the natural sources in which they can be found.

VITAMINS

Vitamins are separated into 2 categories: water-soluble and fat-soluble.

Water-soluble vitamins (B complex & C) are transported around the body by fluids such as blood, and need to be consumed on a daily basis as they are not stored in the body.

To ensure you are obtaining enough of these vitamins in your diet, follow these guidelines:

• 4 serves of wholegrain cereals (a serve is equivalent to a cup of breakfast cereal or a cup of cooked rice)
• 3 serves of low fat dairy foods (a serve is equivalent to a 250ml cup of milk or a 200g tub of yoghurt)
• 1 serve of lean protein foods (a serve is equivalent to one small chop or two small eggs)
• 2 serves of fruit (a serve is equivalent to a medium apple or 2 small kiwi fruit)
• 5 serves of vegetables (a serve is equivalent to a cup of salad or ½ cup of cooked vegetables)

Fat-soluble vitamins (A, D, E & K) on the other hand are dissolved in fat before being transported around the body by the bloodstream. This means that they can be stored in the body until they get used, so as long as you consume enough of them, you don’t have to consume them every day.

MINERALS

Minerals are essential nutrients your body needs to function well. We need minerals to undertake functions such as building strong bones and teeth, turning the food that we eat into energy and making hormones. There are many other minerals that we need in tiny amounts, yet can’t live without which are called ‘trace elements’. Consuming a nutrient-dense diet will ensure you meet your requirements of trace minerals as well!

So now that you know your ABC, it's time to be as healthy as can be!

JW

References

• https://www.morethanmedication.com.au/Eat-well/Know-your-ABC-to-good-health/

Mythbusters series: Food (Part 1)

There are many myths surrounding diet. Well I'm here to debunk the 5 biggest myths:

MYTH 1. Don't eat after 8pm.

Fact: Calories are calories irrespective of what time it is and contrary to the belief, they cannot actually tell the time. You don’t magically store more fat after 8pm. What and how much you eat determines weight gain or loss. To lose weight, try spreading out your calories throughout the day, so you’re not starving in the evening and end up overeating.

With ever-busy schedules, many people often do not get a chance to eat until 7 or 8 p.m. It's a myth that food stays in your stomach all night and magically transforms into fat. Your body does not turn off when you go to bed. There is no magical time of day that your body starts storing fat and stops digesting food.

It is simple mathematics. Weight gain happens when you eat more calories than you expend. As long as you are burning off the same or more than what you are consuming, you can eat at any time of the day. If you are having a late dinner, go for a light meal such as some fish or chicken with a salad. And if you are craving a late-night snack, try a piece of fruit to ensure those extra calories don't sneak up on you.

MYTH 2. Carbohydrates make you fat.

Fact: Carbohydrates have had a bad rap for far too long so let's finally dump this erroneous notion. Carbohydrates do not make you fat. Eating more of any kind of food than your body needs will make you fat. Carbohydrates are the primary and preferred source of energy for your working muscles and brain. For anyone who has been on a low-carb diet will attest to feelings of lethargy and tiredness.

Carbohydrates are classified as either simple or complex and you can read more about the various types in Nutrition 101 series: Choosing the right fuels, 31/8/11

MYTH 3. Diabetes is the direct result of eating too much sugar.

Fact: Diabetes is caused by a lack of insulin absorption or production in the body, not by consumption of sugar and carbohydrates. Although, diabetics do need to monitor how much sugar and carbohydrates they ingest, it will not cause the disease to form. The main causes of diabetes are obesity and inactivity, which sugar may be an attributing factor to but cannot be the sole cause of.

MYTH 4. Fats are bad for you.

Fact: Along with carbohydrates, fats have also been on the receiving end of bad press. Just like people, fats come in all different shapes and sizes and cannot simply be lumped together into one. The important thing is to differentiate between the different types of fats and to know which type is in the foods you eat.

Healthy fats are essential for good health and have been shown to protect us from a range of diseases such as cancer and heart disease, decrease total cholesterol levels, while omega-3 fats in particular have been shown to have many other health properties, including reducing blood pressure and assisting with inflammatory bowel disease.

Read more about the different types of fat in Nutrition 101 series: Choosing the right fuels, 31/8/11

MYTH 5. Skipping breakfast helps you lose weight

Fact: While it may seem logical that skipping a meal and therefore eating less food, will help with weight management, this is not so where breakfast is concerned. Research has shown that people who skip breakfast tend to have higher body weights and a higher chance of weight influx than those who regularly eat breakfast.

The rate at which the body expends energy at rest is called the basal metabolic rate (BMR). When the body is low on fuel the BMR slows down to conserve energy. This means that when you skip breakfast, the body slows down the rate of metabolism to ensure there is enough fuel reserve for vital organs to perform essential functions.

A slower BMR means that breakfast skippers are less efficient at burning up the energy from the food they eat during the day and are actually more likely to snack and overeat later in the day, usually on foods that are less nutritious and have far more kilojoules than a simple bowl of cereal.

If cereal is not your cup of tea, try a piece of wholegrain toast with some scrambled eggs or some fresh fruit with yoghurt.

So there are your 5 biggest nutritional myths BUSTED. I will be continuing the Mythbusters series in the future with more myths about exercise and diet so keep an eye out!

JW

Mythbusters series: Exercise (Part 1)

There are many myths surrounding exercise and I'm here to debunk the 5 biggest myths:

MYTH 1. Exercise, alone, will help you lose weight.

Many people think that as long as you work out, you can eat whatever you want. WRONG. If you burn 600 calories in a workout but eat a meal with 1000 calories, you will gain weight. It doesn't matter how much you exercise, if you want to lose weight you need to put in less than you are putting out. Exercise, however will speed up your metabolism, meaning the more you exercise, the faster your body will burn off those calories. Strength training, in particular, works wonders as muscles continue to burn calories even after you have finished exercising.

MYTH 2. Weight training will make women bulk up.

Fact: If you've been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times more testosterone than women, which is why they can bulk up so noticeably. But for you to reach Arnold Schwarzenegger proportions would require you to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids).

In fact, strength training will help you lose weight faster and keep it off in the long run. If you also do cardio, it'll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don't focus all your efforts on the elliptical machine -- some bicep curls could actually help you reach your ultimate goal.

MYTH 3. Crunches will get rid of belly fat.

Don't believe everything you hear on those late-night infomercials! An ab-crunching device might "help strengthen the muscles around your midsection and improve your posture," being able to "see" your abdominal muscles has to do with your overall percentage of body fat. If you don't lose the belly fat, you won't see the ab muscles. But can doing ab crunches help you to lose that belly fat? Experts say no. You can’t pick and choose areas where you’d like to burn fat. So crunches aren't going to target weight loss in that area. In order to burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content, including the area around your midsection.

Fact: You can do crunches till you pass out, and you still might not get a six-pack. Why? If you have a high percentage of body fat, your abs will be covered with -- you guessed it -- fat. And no, doing ab exercises won't necessarily make you lose that belly fat, either. The truth is, you can't spot-train (otherwise, wouldn't we all be running around with flat stomachs and slim thighs). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent.

MYTH 4. No pain, no gain

Now everyone has heard of this saying but of all the fitness rumours ever to have surfaced, experts agree that the "no pain-no gain" holds the most potential for harm. While you should expect to have some degree of soreness a day or two after working out,  that's very different from feeling pain while you are working out.

A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it wrong, or you already have an injury. As for "working through the pain," experts don't advise it. They say that if it hurts, stop, rest, and see if the pain goes away. If it doesn't go away, or if it begins again or increases after you start to work out, see a doctor.

MYTH 5. If you are not sweating, you are not working hard enough.

Sweating is not necessarily an indicator of exertion. Sweating is your body’s way of cooling itself. If the air is cool, you do not need to sweat to cool off. Only when your internal temperature goes above a certain set-point will your body determine that some cooling is required.

So there are your 5 biggest exercise myths BUSTED. I will be continuing the Mythbusters series with the 5 biggest myths about diet coming out soon!

JW

Olympic Wrap-Up

Now that the 2012 London Olympics have come and gone, let's take a look back at the athletes who dominated, conquered and achieved golden success at the games.

Mo Farah doing the 'lightning bolt' and Usain Bolt returning the favour by doing the 'Mobot'

Here are my top 5 athletes of the games:

1. Usain Bolt

Coming into the games, there was some doubt over Bolt's form after he was beaten by his heir apparent Yohan Blake at the Jamaican national trials only a month earlier.

Bolt eventually went on to win 2 individual gold medals in the 100m and 200m sprints (Blake finished second in both races), and a team gold in the 4 x 100m relay - breaking an Olympic (200m) and world record (4 x 100m relay) in the process. There is no doubt the 2012 London Olympics cemented Usain Bolt's status as a living legend of the track.

“ I'm now a legend. I'm also the greatest athlete to live. ”

- Usain Bolt, after winning his seventh straight title in the 100 and 200m at the 2012 London Olympic Games

2. Mo Farah

The Somali born Brit achieved an amazing feat - winning the gold in both the men's 5000m and 10,000m. He covered all the breaks, resisted extravagant changes of pace, matched his talent against the machinations of the gifted Kenyans and Ethiopians and came home with the ferocious tenacity which has typified his career. Only 5 others have ever achieved the rare golden double and no Briton has ever come close until now.

Mo Farah's famous 'Mobot' celebratory move

3. Missy Franklin

The 17 year old all-American dubbed the 'missile' won 4 gold medals (2 individual and 2 relay) and a bronze from 7 events. Franklin also broke 2 world records in the process: in the 200m backstroke and 4 x 100 medley relay.

4.Ye Shiwen

Breaking out of the blocks, the 16 year old swimming sensation from China stunned the world by winning 2 gold medals in the 200m and 400m individual medleys, setting a new Olympic record and world record respectively, both previously set by Australia's Stephanie Rice at the 2008 Beijing Olympics.

Most shocking was the fact that Ye swam the final 50m in the 400m IM final in 28.93 seconds; 0.17 seconds faster than that of USA's Ryan Lochte, the men's gold medalist. Not surprising was the media's reaction with suggestions of illegal substance use, despite Lochte's overall time of 4.05.18 being 23.25 seconds faster than that of Ye's.

5. Serena WIlliams

At 30 years of age, when most of her contemporaries have retired, Serena Williams shows no sign of slowing down. Winning both the singles and doubles gold medals in women's tennis - and achieving the Golden Slam (all four Grand Slams and an Olympic gold), Williams' dominant display once again showed why she is considered one of the greatest to ever play the game of tennis.

It was definitely hard to pick only 5 athletes to feature in my list. So here are a few more who deserve honourable mentions.

Michael Phelps

Undoubtedly the greatest Olympian to ever compete. Phelps left London with 6 medals in tow: 4 gold and 2 silver, adding to his already impressive collection, bringing his medal tally to 18 gold, 2 silver and 2 bronze medals from 4 Olympic games.

Prior to the Olympics, Phelps announced these games would be his last.

Oscar Pistorius

Amazing does not begin to describe the South African athlete who participated in both the Olympic and Paralympic games. Known as the 'blade runner', Pistorius advanced through to the semi-final of the 400m at the Summer Olympics , finishing in last position with a time of 46.54 seconds. The South African 4 x 400m relay team qualified through to the final with Pistorius running the third leg, the team eventually finished eighth out of a field of nine competing in the final.

At the 2012 Summer Paralympics, taking place from August 29 - September 9, Pistorius is entered into the T44 100m, and the T42–T46 4 × 100m relay.

Female Muslim Athletes

Achieving success at the Olympic games does not always involve winning a medal. Having overcome political, social, religious and sporting obstacles, the chance to compete at the Olympics was a far greater victory than any gold medal.

Despite the lack of sporting success, these athletes have broken down major barriers, one being a Muslim, and two being a female. They have taken great strides for their countries and female equality just by their presence at the world's greatest sporting event.

Tahmina Kohistani (AFG), Fatima Sulaiman Dahman (KSA), Wojdan Shaherkani (KSA),

Shinoona Salah al-Habsi (OMA), Noor Hussain Al-Malki (QAT)

The 2012 London Olympics certainly brought out the best in athletes from all around the world with:

• 204 National Olympic Committees (NOCs) competing
• 85 won at least one medal
• 54 won at least one gold medal
• USA won the most gold medals (46) and the most total number of medals (104)
• 30 new world records in 7 sports

I cannot wait until 2016 for the Rio de Janeiro Olympics! VIVA BRASIL!!!

JW