of the things I like about juicing (or blending/grinding
of whole foods) it that it's
like a nutritional punch in the face...
it's a way to get TON of nutrients that
you simply can't get in a normally-eaten diet
(or even from supplements!).
those of who don't get the recommended daily
servings of fruit and veggies (I include myself
in that group), juicing and blending can be
difficult, if not impossible, to get the same
array and amounts of nutrients by just eating
whole food...even good quality, organic food.
You could pretty much spend almost your whole
day eating and still not get comparable nutrition.
fact, juicing can actually be an extremely beneficial
both for fat loss AND for building muscle. The
benefits are many...
Wider range of micronutrients
2. Improved immune system
3. Improved digestive health
4. Juicing provides micronutrients that are
5. More energy, from a healthy source
6. Fighting inflammation and winning
7. Hormone balance and regulation
8. Faster recovery for faster gains
9. Increased testosterone levels
10. A multi-step attack on body fat
today I've got a great guest article for you
here from fitness expert Vince DelMonte and
health expert Drew Canole, creators of a new
recipe guide "Get
Juiced: 101 Muscle-Charging Juicing Recipes"
detailing their 10 favorite vegetables for juicing.
vegetables are good for you and each one contains
different micronutrients that you need to get
healthy, lose fat and build muscle. That said,
there are some vegetables that should absolutely
be included on your juicing menu. These vegetables
provide large amounts of the essential vitamins,
minerals and antioxidants...nutrients that you
DON'T have to get (and often CAN'T get) from
10 Juicing Vegetables for Faster Fat Loss
leafy greens are some of the most nutritious
vegetables on the planet and spinach is a superstar
among dark, leafy greens. It's loaded with iron
and packed with Vitamin C. It's essential that
you get enough Vitamin C in your diet every
day in order to strengthen the immune system,
reduce inflammation, burn stored fat and fuel
spinach is inexpensive, produces a plentiful
supply of juice and is pretty mild-tasting as
a juice too. If spinach is a little bitter or
plain for your taste, add half of one pear or
apple to your ingredients to sweeten it up a
are a juicer's dream. The juice they give you
is surprisingly sweet, which is great for those
of you that prefer a sweeter taste to your juice
but are trying to cut back on the fruit. Carrots
are also loaded with antioxidants, particularly
beta-carotene. Most people associate carotenoids
with eye health, but they're also extremely
important to cardiovascular health. A recent
study showed that the yellow/orange group of
vegetables was the most effective in preventing
cardiovascular disease, and in that group, carrots
were the most beneficial. Carotenoids are also
important to bodybuilders because they not only
reduce oxidative stress, but can repair oxidative
damage to the body.
also contain polyacetylenes, another phytonutrient,
which has been linked to a reduced risk of colon
cancer. You young guys may not be worried about
colon cancer at the moment, but the time to
prevent it is long before you're "old enough"
to get it.
are another vegetable that has a satisfyingly
sweeter flavor, but their taste is just one
of the many benefits to bodybuilders. Beets
contain a hefty supply of a very important group
of phytonutrients called betalains, particularly
the betalains betanin and vulgaxanthin. These
two workhorses have been widely studied and
shown to be extremely effective at aiding liver
detoxification and reducing inflammation.
important to know that these betalains are extremely
unstable and that you can lose up to 25% of
the betalain content of beets by cooking them.
This is one of the great benefits about juicing;
you consume the vegetables raw which means you
get all of their nutrient content without losing
a bunch of it to heat degradation.
people think of parsley simply as a garnish
that you ignore when you are eating out. But
parsley has been seriously undervalued. It has
a ton of folic acid and several other antioxidants
that can help to prevent damage to your body's
cells from certain free radicals known as oxygen
radicals. Free radicals can cause inflammation
and hormonal imbalances that slow muscle gain
and virtually stop fat loss.
couple of smaller benefits of parsley are that
it's very cheap, it helps keep your breath fresh
and can even reduce body odor.
is one of the most important vegetables you
can juice in regards to fighting oxidative stress
and inflammation. There are more than 45 flavonoids
in kale, including kaempferol and quercetin,
which are especially effective against inflammation.
is also an excellent source of isothiocyanates,
made from glucosinolates, which play a really
important role in lowering the risk of several
cancers, including colon and prostate cancer.
may be used to thinking of celery as something
you only eat for the fiber and negative net
calorie content, but there has been a lot of
important research on celery in the last several
years that shows celery to be a huge weapon
polysaccharides in celery, especially apiuman,
are particularly good at repairing and preventing
inflammation in the digestive tract. This is
very important for bodybuilders. If your digestive
tract is loaded with toxins and waste and suffers
from chronic inflammation, you're on your way
to becoming malnourished. Micronutrients are
absorbed in the small intestine. If that intestine
is compromised, you won't be absorbing the majority
of the micronutrients you're eating. That lack
of nutrients means hormonal imbalances, blood
sugar issues and slowed muscle growth and muscle
are another vegetable that doesn't usually come
to mind when you think of nutrient density,
but they're undervalued as well. Cucumbers are
loaded with lignans, which are a specific group
of polyphenols, which have been shown to fight
are also packed with several antioxidants that
inhibit certain enzymes that promote inflammation
and oxidative stress.
great thing about juicing with cucumbers is
that they are loaded with water and very mild-tasting,
so they're great to throw in with stronger-tasting
vegetables like kale, mustard greens and spinach.
If at all possible, buy organic cucumbers (even
organic they are very cheap) so that you can
juice them with the skin on. A lot of the antioxidants
in cucumbers are contained in the skin.
lettuce is packed with some of the most important
micronutrients you need. It's an excellent source
of both beta-carotene and Vitamin C and when
those two work together, they can help lower
bad cholesterol. Romaine is also a great source
of both folic acid and potassium.
can be a little bit bitter on its own, but when
combined with beets, carrots, apples or pears,
it tastes great. This should definitely be one
of your "go-to" greens for your greens
chard is one of the most nutrient-dense vegetables
you can eat. It's loaded with a huge variety
of antioxidants, but there are also specific
flavonoids in Swiss chard that can also help
regulate blood sugar. Swiss chard is a great
source of a flavonoid called syringic acid,
which inhibits an enzyme called alpha-glycosidase.
Alpha-glycosidase breaks carbs down into simple
sugars. When it's inhibited, fewer carbs are
turned into sugar and blood sugar levels are
blood sugar is a serious problem for bodybuilders,
as it causes more insulin to be released into
the bloodstream, which prompts the body to store
is one of the best vegetables you can juice
to help detoxify your body. Broccoli is one
of the few vegetables that contain the combination
of three glucosinolates called glucoraphanin,
gluconasturtiian, and glucobrassicin. Taken
together, these glucosinolates kick some serious
butt when it comes to detoxifying the liver.
A healthier liver means better hormone production
and secretion, including production of testosterone.
doesn't give much juice, but you don't need
much of it to reap the detox benefits. Just
toss a spear in with a greens drink or with
carrot, beet or cucumber juices.
it comes to juicing, any vegetable you add to
your drinks is a good one. These ten just happen
to have specific micronutrients or such a huge
supply of micronutrients that I consider them
the top 10.
you really can't go wrong with any fresh vegetable,
especially if it's organic, locally grown and
in season, so that you get the maximum nutrients
into your juice.
to start juicing the right way?
Juiced: 101-Muscle Charging Juicing Recipes