Thursday, October 31, 2013
Monday, October 28, 2013
I've been talking about juicing for fitness folks quite a bit and if you've been visiting my blog or reading my newsletters then you understand all of the reasons why I firmly believe that juicing is one of the best nutritional tools you can have in your muscle-building and fat-loss arsenal.
But now that you do know, which vegetables do you think are the most important or beneficial for you to start juicing? These are just some of the few found in Vince Del Monte’s and Drew Canole’s brand new recipe guide, Get Juiced: 101 Muscle-Charging Juicing Recipes.
Let's dive into it, ready?
All vegetables are good for you and each one contains different micronutrients that you need to get healthy and build muscle. That said, there are some vegetables that should absolutely be included on your juicing menu. These vegetables provide so much of the really essential vitamins, minerals and antioxidants that they are invaluable to your bodybuilding goals.
Here are my top 10 juicing vegetables for fitness folks, in no particular order:
Dark, 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 cell repair.
Fresh 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 bit.
Carrots 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 fitness folks because they not only reduce oxidative stress, but can repair oxidative damage to the body.
Carrots 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.
Beets are another vegetable that has a satisfyingly sweeter flavor, but their taste is just one of the many benefits to fitness folks. 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.
It’s 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.
Most 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.
A couple of smaller benefits of parsley are that it’s very cheap, it helps keep your breath fresh and can even reduce body odor.
Kale 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.
Kale 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.
You 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 against inflammation.
The polysaccharides in celery, especially apiuman, are particularly good at repairing and preventing inflammation in the digestive tract. This is very important for fitness folks. 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 recovery.
Cucumbers 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 colon cancer.
They are also packed with several antioxidants that inhibit certain enzymes that promote inflammation and oxidative stress.
Another 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.
8. Romaine lettuce
Romaine 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.
Romaine 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 drinks.
Swiss 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 lowered.
High blood sugar is a serious problem for fitness folks, as it causes more insulin to be released into the bloodstream, which prompts the body to store fat.
Broccoli 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.
Broccoli 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.
When 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. However, 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.
Ready to start juicing the right away?
Saturday, October 26, 2013
Juicing is an incredible nutritional resource for anyone who wants to achieve optimal health and might be the MOST IMPORTANT dietary habit. In summary:
- Juicing delivers a ton of vitamins, antioxidants and enzymes with minimal time and minimal calories
- It will boost your immune system
- Help correct hormonal imbalances
- Prevent nutritional deficiencies that can slow growth
- Heal your digestive system
- And give you an enormous amount of energy
- Juicing is also one of the best ways I know to lose body fat and still get a maximum dose of nutrition in your diet every day
Having said all that, if you’re not doing it correctly, you will be wasting money, wasting nutritious whole foods and undermining your own goals.
There aren’t a lot of ways to go wrong with juicing, but there are four really common mistakes that can completely undermine everything juicing can do for you. I’m going to explain what those four mistakes are, why they will have such a negative impact on your bodybuilding goals and how to avoid them.
Juicing Mistake # 1: Using Too Much Fruit
Fresh fruit is good. It’s loaded with antioxidants and vitamins that your body needs. But it’s also loaded with sugar.
When you eat whole, fresh fruits, the absorption of those sugars is slowed by all of the fiber the fruit contains, which helps prevent huge spikes of insulin into your bloodstream. But with juicing, most or all of that fiber is removed. If you’re using a blender and drinking the pulp as well as the juice, you’ll still be getting some fiber to slow that absorption, but not nearly as much as you would by eating the whole fruit. If you’re using a juicer, then you are not getting any fiber at all.
A huge part of the benefit of juicing is giving those nutrients a straight shot into your bloodstream, muscles and organs. However, when you’re drinking fruit juices, all of that sugar hits your bloodstream incredibly quickly and all at once.
Most guys will even get the same kind of shakes and adrenalin-like rush that you normally get with caffeine; the sugar hit is that big. This causes a dramatic spike in insulin release and when insulin is present in the bloodstream, your body is triggered to store fat. Repeating this over and over can also begin to cause insulin sensitivity issues.
The proper way to use fruit in juicing is to limit yourself to using half of a low-glycemic fruit like an apple or pear to sweeten up some of the more bitter or tasteless vegetable juices. If you do want to drink a fruit juice, try to stick with berries such as blueberries, strawberries, blackberries and raspberries. They’re loaded with antioxidants and rather low on the glycemic scale but they will still give you a sweet treat and a really good energy boost.
Juicing Mistake #2: Not Getting a Wide Enough Variety of Ingredients
One of the reasons that juicing is so great is that most of us don’t get nearly enough fresh vegetables in our diets. You should be eating between 16-20 servings of fresh vegetables per day for optimal health. That’s per day, guys. But how many people have the time or the appetite to do that, even if they love vegetables?
The other thing is that even those of us who do eat several servings of vegetables every day tend to stick with four, five or six favorites. Those favorites might be great for you, but they are giving you a very limited variety of nutrients.
Dark, leafy greens provide a completely different nutrient variety than do dark, red vegetables. Orange veggies have antioxidants that purple veggies don’t.
Don’t make the same mistake with juicing that people make with whole vegetables, rotating through the same few vegetables day in and day out. You want to get a wide variety of vegetables of all colors in your juices and that’s really easy to do with just a handful of recipes because most recipes have a good mixture of vegetables from different families. This is how you get that antioxidant blast that’s going to propel your nutrition and your body to the next level.
Juicing Mistake #3: Being Inconsistent
Friends, you can make the same mistake with juicing that you do with regular foods. Juicing one day here and one day there is no better than eating healthy on the weekdays and pigging out on junk all weekend.
In order to get the benefits of juicing, you have to be consistent. That doesn’t have to mean juicing three times a day every day, although you certainly can. What it does mean is that you have to do it on a regular basis. Don’t forget, you’re supposed to be eating a minimum of 16 servings of vegetables per day. Your body is going to use up today’s nutrients from juicing today, which means you will need more tomorrow.
Whether you decide to juice first thing in the morning and again after your workouts or just in the mornings or after workouts and again as a pick-me-up in the late afternoon, you need to stick to that plan. Otherwise, you’ll find yourself juicing only haphazardly and not getting anywhere near the benefits from it that you could.
Juicing Mistake #4: Going on a Juicing “Diet”
Juicing is not a weight-loss diet. Yes, you can lose a great deal of weight through juicing and faster than you would believe, but not by replacing most or all of your food with juice.
Going on a juice cleanse for a few days or a week can do wonders for your weight loss efforts, but only because it will help reset your metabolism, get your hormones back in line and clean out your digestive system. It is a short-term tool for both health and getting your body ready to burn some serious fat, but it is short-term.
If you try to lose body fat by consuming nothing but juice or even by getting by on nothing but a ton of juice and a few servings of protein, you’re going to get results that are exactly the opposite of what you’re hoping for.
First, you are going to be starving. All of that fiber you’re not getting, all of that chewing you aren’t doing and all of those calories you’re not providing are going to have you running for a ten-meat pizza within a week or so. Any fat you lost in the meantime is going to come right back on, and the truth is that most of the weight you lose will be lean muscle mass and water.
It’s very doubtful that you will be getting enough protein on a juice “diet,” so your body will very quickly begin catabolizing (cannibalizing, really) the protein in your muscles. What you will end up with by the time you fall off this diet is fatigue, malnourishment and a lot less muscle.
All of the things that juicing does as a supplement to your diet are going to help you lose body fat. Your digestive system will start working correctly. Your hormone levels, especially cortisol, insulin and testosterone, will be corrected. Your immune system will get a huge boost, reducing inflammation. You will have an incredible amount of energy, which means you will work out better, longer and more consistently. You don’t need to go on a juice “diet,” you just need to juice.
After several years of juicing, I can testify that it’s one of the most powerful, effective and pleasant things that you can do for your muscle-building and fat-loss goals and your overall health. But you have to use juicing in the right way and avoid these four common mistakes.
Once you’ve been juicing properly for just two or three weeks, you’ll be amazed at the changes in how you feel both physically and mentally, how you’re performing in the gym and how your body looks. It is one of the single most important changes that I’ve made in the last ten years and I’ve seen it bring dramatic results in bodybuilders that I know and clients that I coach and mentor.
I cannot recommend juicing strongly enough, but I also have to tell you just how important it is to do it properly. It’s a tool and tools only work when you use them in the right way, for the right job.
Friday, October 25, 2013
"Discover 50 Ways To Lose That Belly Fat Without Yo-yo Dieting So You Can Be On Your Way To A Flat Belly Starting Today!"
Wednesday, October 23, 2013
Fruit smoothies are all the rage these days.
You can find them everywhere.
Even fast food chains like McDonald’s and Burger King are jumping on the bandwagon.
But the truth is even the so-called “healthy” versions contain a boatload of “hidden” sugars.
Fattening, poisonous, immune system-destroying SUGAR.
It might seem like drinking a fruit smoothie is a better choice than drinking a sugary soda, but many times they actually contain MORE sugar.
Just take a look at the nutrition labels my buddy Nick Pineault sent me today…
- Jugo Juice’s large Mango Magic Smoothie contains 65g of sugar.
- A large McDonald’s McCafé Blueberry Pomegranate Smoothie packs 70g of sugar.
- A large Tropical Mango Smoothie from Burger King packs a whopping 85g of sugar.
That’s 17 teaspoons of PURE sugar…
For some reason, people think that sugar from fruits is very different from white processed sugar.
Many times it’s not.
Of course, if you eat a whole fruit, you still get the fiber and the nutrients that will slow down the sugar rush coming to your body.
But 85 grams of sugar – from whole fruits or not – is the perfect fat STORING nightmare.
How To Fix What’s Broken With “Fruit Smoothies”
Instead of only blending fruits, combine your fruits with a ton of veggies.
And guess what? It won’t taste ANY different.
These are the types of smoothies that can...
· Detox your body
· Boost your metabolism
· Improve digestion health and strengthen your immune system
· Normalize and optimize your hormones
· Fix vitamin and mineral deficiencies through enhance absorption
But many times it’s difficult to know exactly WHAT specific combinations of fruits and veggies you need to use that meet all these metabolic needs AND taste great.
Well, you’ll be happy to hear that my buddy Vince DelMonte – a pro fitness model – and best-selling health author Drew Canole teamed up to create the “Get Juiced” system.
I worked very closely with Vince before he released his new Article to the general public, and I truly believe this is MUST KNOW information for every single one of us.
Before you check out this brand new article, I wanted to quickly give you this DISCLAIMER.
As you’ll see at the link below, this juicing system is specifically designed to help men and women improve their lean muscle mass…
…Because that’s what Vince does. He helps skinny guys gain muscle.
But guess what?
Juicing is one of the best things you can do to keep your body alkaline and burning body fat.
So ditch your “sugar smoothies” and stop trying to figure out if you’re getting enough fruits and veggies everyday.
This is your insurance policy that nothing will be stopping you from gaining muscle or burning fat:
Time to “get juiced”!
Tuesday, October 22, 2013
Monday, October 21, 2013
Did you know that almost all fruits and veggies grown, harvested, and consumed in today’s day and age are SEVERELY deficient in the nutrition you need?
Did you know that unless you’re consuming at least 10-15 cups of vegetables every single day, chances are that nutrient deficiencies and overall poor health can literally KILL your ability to burn fat and build lean muscle.
But now there’s a way to get all your veggies in and RESET your fat loss – in less than 5 minutes a day.
And NO, it’s not a supplement or “magic” pill.
But before I tell you what it is, let’s play a game, shall we?
At the link below, best-selling author Drew Canole talks about the 10 reasons you’ve stopped “building muscle”.
All I need you to do is simply replace the words “building muscle” with “burning fat” as you’re reading his article.
You’ll see exactly what I mean at this link:
Enjoy the brand new, time efficient approach.
Friday, October 18, 2013
The other day, cutting edge nutrition expert Nick Pineault shared why the grass-fed beef you’re paying top dollar for might really NOT be grass-fed at all.
Unfortunately, he’s back today with more bad news…
Pay close attention:
BAD NEWS About Free-Range Eggs
By Nick Pineault
The Nutrition Nerd and author of Truth About Fat Burning Foods
Claims on eggs cartons can be VERY misleading.
Free-range... pastured… organic… added lutein… added omega-3…
So which ones are the best?
The simple answer is: you want the eggs than come from the healthiest hens possible.
In other words, hens need to have access to sunshine and be able to eat the omnivorous diet they’re supposed to. Yes, hens are in fact omnivores (mostly insectivores), and do not usually eat the grains most farmers feed them with nowadays.
Eggs raised this way (“pastured eggs”) pack a ton more nutrition than regular factory eggs.
· 66% more vitamin A
· 200% more omega-3
· 300% more vitamin E
Very much like beef, eggs’ claims are mostly not regulated.
For example, a farmer could say that its hens are “cage-free” but, in fact, they could still be packed into an overcrowded barn in the dark – leading to very poor life conditions for them and ultimately eggs that contain way less nutrients in your shopping cart.
Also, another misleading claim (that just isn’t worth the extra money you pay) is “Added Omega-3”.
It’s true that using flax as part of poultry ration can increase the ALA omega-3 content of egg yolk fat.
BUT --- there’s a caveat: this type of omega-3 is 8 to 33 times less absorbable than the animal-based omega-3 (EPA and DHA) naturally contained in eggs.
To make it even worse, the Center for Science in the Public Interest’s independent lab tests revealed that certain enriched eggs contain less than half of the omega-3 claimed on the packaging.
The bottom line: just like buying grass-fed beef, knowing your egg farmer personally remains the best way to make sure you’re getting the nutrition you’re paying a premium for.
“Pastured” and “organic” are probably the two labels that I would trust the most, but if you’re still in doubt, make sure to verify the color of the yolk.
If the yolk is a pale yellow, chances are that these eggs aren’t really pastured. But if it’s bright orange, you’ve got a keeper.
Important reminder: Of course, if you can only get regular factory eggs, remember that they’re still MUCH better than any granola bar as a filling snack, or as any pastry or cereals for breakfast.
Now in case you didn’t already know, this type of stuff is going on EVERYWHERE inside your local grocery stores and restaurants.
Look… we all know that nutrient-dense foods improve our health and ultimately our results, right?
Might as well know you’re investing your hard-earned money to get the real deal, and get deceived by these food marketers.
Make sure you learn The Truth About Fat Burning Foods BEFORE your next trip to the grocery store.
You’ll thank me for it.
Thursday, October 17, 2013
Wednesday, October 16, 2013
Each time you invest more money to buy healthier beef, there’s a chance that you end up getting less quality than what you paid for.
But thankfully, Nick Pineault, AKA “The Nutrition Nerd” has figured it all for you. Here’s what you need to know…
How To Make Sure Your Grass-Fed Beef Is In Fact Grass-Fed
By: Nick Pineault
Creator and Author of The Truth About Fat Burning Foods
You probably already know that grass-fed beef has nothing to do with its feedlot-raised, grain-fed cousin that’s sold in supermarkets on the nutritional side.
In fact, grass-fed beef contains 2 to 4 times more omega-3 (essential fatty acids), 4 times more vitamin A and E, a lot more conjugated linoleic acid/CLA (a natural fat burner), and less fat and calories per pound than regular grain-fed beef you buy at the supermarket.
Grass-fed animals are considerably healthier than grain-fed ones, which means that farmers don’t have to use part of the 15 million pounds of antibiotics used on grain-fed cattle just to prevent them from getting sick.
Obviously, buying quality meat becomes a great idea to improve your own health and support local farms that care about animals.
So what label claim do you look for at your local Whole Foods to find grass-fed beef?
Turns out it’s really not that clear.
In the last couple of years, the labeling regulations have changed quite a lot in the beef industry. But of course, very few customers know that.
Nowadays, manufacturers are able to sell grass-fed beef that has been “grain-finished” as 100% grass-fed beef.
The problem is: some farmers will feed their cattle grass for most of their lifespan, but “finish” them with grains in the last months before sending them to the slaughterhouse.
Because the last 90 to 160 days of diet determine how much nutrition your big, juicy steak will contain, this process removes any benefits the initial grass diet might have had.
The bottom line: your beef needs to be both grass-fed and grass-finished to contain all the nutrition it’s supposed to.
But because those claims are still not regulated by the USDA, your best insurance is to develop a relationship with a farmer that raises beef the right way.
This will give you confidence that you’re buying the right kind.
Now if you’re kinda irritated with this information, you’re not alone.
That’s why the #1 product I recommend for EVERYBODY in 2013 is The Truth About Fat Burning Foods.
In a world full of weight loss and nutrition scams, it’s very rare that I come across legitimate research about food that actually “stands out”, solves a huge problem, and gives us a REAL solution.
Nick researched over 512 studies while creating this.
To Your Health and Fitness,
Thursday, October 10, 2013
Wednesday, October 9, 2013
These days it seems like almost everyone is on a diet. You may be trying to lose weight yourself. You probably have friends, family members, and colleagues you know who are also trying to lose weight.
How many different diets have you tried? How many have you heard about through people you know who are using them? There are literally hundreds, if not thousands of diets out there, and it seems like every one you try fails!
But it’s not you that is failing, it’s those diets!
No, you’re not a failure. It’s not that you don’t have enough willpower. It’s not that you’re weak. And it’s not that you are doomed to be overweight forever! You CAN lose weight!
But there’s a secret to losing weight that not everyone knows. In fact, most diets actually cause you to lose weight much slower than you could, and can even cause you to STOP losing weight completely! If you don’t know this one powerful secret, it can be incredibly difficult, if not impossible to lose weight!
There’s one diet system out there that I know of that teaches this exact secret, including EXACTLY how it can help you lose weight. It takes you step-by-step through everything you need to know in order to lose weight quickly and safely.
Click here to get your hands on this fantastic system, and start losing weight faster than you ever dreamed possible!
To Your Success,
I’m a compensated affiliate for this product. Please see the Disclosure Statement at the right sidebar!