Tag Archive: healthy diet


juicing1

I have to be honest and say I am not a big vegetable person. It is what it is I guess….

For that reason, I am a big proponent of juicing raw fruits and veggies. I have sharpened the skill of hiding  green veggies and beet into wonderful, fruity concoctions.

I try to juice every other day in an effort to not overkill it but also keep a steadfast regiment while enjoying a nice influx of natural vitamins, minerals and antioxidants on a regular basis.

If you can juice everyday that is great, but for me, 4 times a week seems to be a good number as I am not a slave to the whole process.

I am always on the go so I juice things that are convenient: Like unsweetened frozen fruit, carrots and spinach, etc. Below is a typical juice that I will make on a regular basis:

 

Strawberries: This fruit is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Folate and Potassium, and a very good source of Dietary Fiber, Vitamin C and Manganese.

Peaches: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin A, Niacin and Potassium, and a very good source of Vitamin C.

Blueberries: Considered a Super Food for its antioxidants, blueberries are very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Manganese, and a very good source of Dietary Fiber and Vitamin K.

NOTE:  If you do not mind a little natural sugar, these fruits (above) are great to naturally sweeten any juice. All of these fruits can be bought frozen which adds a nice chill to your juice concoction. Be sure to look for organic and also unsweetened (no added sugar).
Banana: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese, and a very good source of Vitamin B6. TIP: if your bananas start ripening too much, freeze them and juice them with other frozen fruit.

Apple:  Core and slice: This food is very low in Cholesterol and Sodium. It is also a good source of Niacin, Calcium and Potassium, and a very good source of Vitamin A and Vitamin C.

Carrot: This food is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium.

Spinach: Also considered a Super Food. This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. Boom!

NOTE: I like to add Kale to the mix as well but sometimes it is hard to find fresh kale at the Super Market. Spinach is a great alternative. Both together is an awesome surge of  antioxidants.

Beet: You only need a slice – adds a nice color to the juice too! This food is very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin C, Iron and Magnesium, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.

Chia Seeds: This food is very low in Cholesterol and Sodium. It is also a good source of Calcium and Phosphorus, and a very good source of Dietary Fiber and Manganese. For heart health, Chia seeds are a good source of omega-3, protein (great substitute for fish oil).

FYI – my wife likes celery and a sliver of ginger in her juice!

Be sure to wash everything thoroughly and don’t let the drink sit. Antioxidants deteriorate quickly in oxygen so drink it up fast! Now, nothing is set in stone. This is what I find in my kitchen on a regular basis. Get crazy and get creative! Juicing can be fun and rewarding! Go for anything dark green or vibrant and bright – more antioxidants!

Final tip – spend the extra money and buy a Vitamix – they are worth every dime! No, I am not a paid spokesman 🙂

Curious about nutrition? Check out this helpful site

Happy Juicing!

 

John C. Bader

About the Book: www.responsiveuniverse.com

Now Available: Amazon    Barnes & Noble

The Responsive Universe on Facebook

John C. Bader on Twitter

Eat better and you will evolve…

Now that February is just around the corner, there is a good chance that many of you have already blown those New Year’s resolutions. If you made it this far, then congratulations! For those of you that fell short again; well, its okay, most of us do. Still, it’s not too late to make lasting changes in our lives. We do not need the beginning of the calendar year to think about self-improvement. One great place to start right now is our diet.

Do you eat fast food several times a week? How about frozen microwave dinners? Do you drink pop or soft drinks on a regular basis?

STOP IT! You are killing yourself slowly but surely. Do you want to respect yourself? Okay then, stop putting crap in your body! Research shows cancer and diabetes are directly related to diet. True some of us have better genes than others, but over time, ingesting processed foods will shorten your life. Doctors and pharmaceutical companies are not in the business of wellness. They are in the business of treating symptoms.  Symptoms like allergies, cancer, high blood pressure, cholesterol, heart burn and diabetes – all of which are all food related in most circumstances.

Anything processed like lunch meats, hot dogs and sausage are manufactured with chemicals and nitrates. Most fast food is prepared with preservatives that are synthetic and dangerous in large doses. Fast food is also high in saturated fat and salt with very little nutritional value.  Artificial sweeteners and high fructose corn sugar are found in most convenience foods from soda pop, cookies and crackers; from granola bars to even applesauce and juice. Frozen dinners are high in sulphates and artificial flavors and are also lacking of nutrients. Here is a list of food items to limit in your diet:

  • Canned foods with large amounts of sodium or fat
  • Packaged high-calorie snack foods such as chips and candies
  • Frozen meat and frozen dinners that are high in sodium
  • Packaged cakes and cookies
  • Boxed meal mixes that are high in fat and sodium
  • Drinks with artificial sweeteners
  • Sugary breakfast cereals
  • Processed meats
  • Fast Food
  • Foods with high fructose corn sugar

Not all processed foods are bad. Frozen, unsweetened fruit is not bad, nor is frozen, unsalted veggies. All processed or packaged foods are healthier if it is “All Natural” or even better, “Organic”. YOU NEED TO READ LABELS! Do not buy foods with “high fructose corn sugar” or excessive amounts of sodium. Also, if you have never heard of or have a hard time pronouncing an ingredient, odds are your body will not know what to do with it either.

Focus on more fruits and vegetables. Hey, I used to hate veggies and I never had time to eat fresh fruit. For me the solution was juicing. Limit your dairy products and also your meat. We should not be eating slabs of meat for our meals. If you eat meat, it should be part of a balanced meal – not the main event. Start with something like frozen dinners and slowly make a shift in your diet choices. Replace the bad, convenient choices with healthy empowering choices. It is okay if you take your time – any change is a good change. Soon you will crave good food and be able to taste the chemicals in convenience food. It is also okay to indulge – trust me, everything in moderation is fine; but when we rush through life and do not read labels and live off of processed food day after day; there is a toll waged on our wellness. Do you want to love yourself? then show your body that you care – watch what you eat.

Do you want to be inspired? Check out these great documentaries:

Foodinc.

Forks over Knives

Eat better, feel better and lose weight – it is part of the evolutionary path we need to follow to be happier people.

 

John C. Bader

 

About the Book: www.responsiveuniverse.com

The Responsive Universe on Facebook

John C. Bader on Twitter

%d bloggers like this: