Tag Archive: Juicing

Like you I live a busy life. I am inundated in my Responsive Universe (literally) and also my career in technical sales (yes I have a job outside of books and meditation). Family, playing hard with friends and not always eating right are norms in my life. I counter my busy lifestyle with a juicing regiment that I truly think saves my life. I just don’t eat as well as I should and juicing every other day is my key to wellness. Problem is, when you buy fresh fruits and veggies (especially organic) they tend to spoil quick – and no wants to juice limp kale! So, I freeze my juicing portions!


Ok – so in this sandwich size zip-lock bag is the following goodness: Fresh, raw, organic kale and spinach (both are loaded with vitamins and antioxidants). Included are fresh sliced bananas and strawberries, a thin slice of beet and then frozen blueberries and black berries (no sugar added). That’s it! Sometimes I will toss in sliced carrots or red pepper – really anything fresh and bright in color. Mix it up and find your own creative recipes – there are no rules! Then I freeze up to 6-8 zip-lock portions. When it is time to juice I pull a baggy from the freezer and add some coconut water and blend away! Your veggies are always fresh and loaded with everything your body needs to counter free-radicals.


I love coconut water in my juices because it is natural and one of the most hydrating fluids out there. Make sure you buy “clean” coconut water. The ingredients should only say coconut and water! Also, if you are really on the go and want to supplement your juicing recipe there are several good whole food vegetable juices out there.  Look for the ones that say “pressed” and look for the ones with the least amount of sugar and carbs.


The result is something bright, healthy and refreshing. It takes me less than 2 minutes from start to clean up and I swear by this regiment. It is easy, rejuvenating and a meditation in health and wellness. I juice every other day so it is not a labor and I just love it! This is from a guy who does not like veggies. Freezing your portions saves time and money (no spoiled food!) and even 2 weeks later your fresh/frozen fruits and veggies are bright fresh and ready to do their job! Happy Juicing!

John C. Bader is a photographer, wellness advocate and consultant specializing in spiritual self-evolution, meditation, and bio-energy healing. In his writing, he bridges science with spirituality and provides steps to encourage more mindfulness in daily life. His new book, The Responsive Universe – Illumination of the Nine Mandalas is a step by step process on how to begin your very own Hero’s Journey.

About the Book: www.responsiveuniverse.com

Now Available: Amazon    Barnes & Noble

The Responsive Universe on Facebook

John C. Bader on Twitter



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

juicingAs I surf the many wellness sites online that bring me inspiration I see a lot of juicing recipes sprinkled throughout. I am a huge proponent of juicing… in a world of processed food and chemical flavoring, juicing whole fruits and veggies is one of the first and last stands against cancer and other food related diseases.

Some of the ingredients I see in people’s concoctions makes me scratch my head though…  Kale, banana and mango… – makes sense, right?  Then I see ingredients like bee pollen, maca, hemp seeds, maqui powder.

Hemp seeds? Do I eat them or smoke them?

Even though I have no idea what maqui powder is, I am sure it is good for you. The problem is, our local shaman doctor is on a walk about and I have no clue where to buy these special and exotic ingredients. The local Whole Foods Store you say? Ahh, another step in my already busy life..

There is one thing I have learned about health and fitness: The simpler the better! The easier something is the more likely you will stick with the specific regiment; like juicing for example. Here is an easy juice recipe and these are ingredient you can find at any grocery store:

1 Banana

1 Apple

Quarter slice of Beet

Handful of Kale

Handful of Spinach

1 Carrot

1 Celery Stalk

Handful of frozen Blueberries

…a little ice and a little water….

…a little love….

The Universe was born from imperfection.. So was I… My juice does not need to be perfect either. 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

I have to be honest… I am not a big fan of vegetables. I will tolerate spinach and I do enjoy asparagus but it has to be bathed in olive oil, garlic, red pepper and Italian seasonings. If it is a salad, it has to be buried in bleu cheese dressing and a mountain of croutons. Huh, my stomach just growled.

I sort of stumbled on to juicing. A friend of the family has been battling cancer and I began doing more research into diet and how it relates to disease. I was surprised to find tons of research and documentation that links our diet to ailments like cancer, diabetes, heart disease and maybe even Alzheimer’s. To be honest, it scared the crap out of me because historically, I have not had the best diet. Movies like “Forks over Knives” further my juicing cause.

About two years ago, a friend gave us his Jack Lalanne Power Juicer and I was amazed by what you could actually juice and how you can make it taste good! It can become addictive! A good addiction for that matter! The drawback to the Jack Lalanne juicer is that it does not use the pulp. Recently I upgraded to a Vitamix which uses everything including the pulp – The Vitamix is actually a very impressive contraption. You can even make hot soup and ice cream with it!

Here is the point: It is all about anti-oxidants, natural vitamins, minerals, beneficial enzymes and phytochemicals. All of these natural qualities fight free-radicals in our system that can cause cancer and other life threatening ailments. The more food is preserved, altered and processed the less it is good for you. Here are some other benefits of juicing fruits and veggies:

  • ·         Increases metabolic rate
  • ·         Promotes healthy tissue and red blood cell growth
  • ·         Promotes regularity
  • ·         Anti-aging benefits
  • ·         Alleviating symptoms of depression.
  • ·         Disease prevention
  • ·         Higher energy levels
  • ·         Weight loss

I have two juice recipes that are great for any type of juicer – depending on your model; you can add ice, cold water or fresh organic juice to accent any concoction. I strongly recommend only organic fruits and veggies because of pesticide concerns – but it is not a necessity.

Morning Blend

Frozen Blueberries (handful)

Frozen Strawberries (handful)

Banana (one)

Carrot (one)

Beet – just a small amount – a little beet goes along way!

Green Veggie (a handful of spinach or kale)

Apple (only need one – cut away the core)

Notes: The fruit will mask the green veggies and the beet will give it a nice red color!


Evening Blend

Carrot (one)

Celery (one shaft)

Green Veggies (a handful of spinach or kale – or a bunch of both!)

Fresh Ginger (just a couple slivers)

Apple (only need one – cut away the core)

Beet – just a small amount – beet goes along way

Notes: Again the fruit (apple) will take the bite away from the veggies and the beet will give the drink a pleasant color.

Always explore new fruits and veggies: I juice bell peppers, tomatoes, red cabbage, frozen raspberries and fresh oranges. Remember, the brighter the fruit or vegetable, the better it is for you!


Change your health, change your life!


John C. Bader


Cancer – a disease that can sap the energy and soul from family and friends. I can’t think of a more devastating disease – a malignancy that can attack any part of the human body at any age. Even the treatments for cancer are painful and excruciating.

Not all health problems are avoidable and depending on your genes and family history, certain hereditary diseases may be more prevalent.  Still, we have more control over our health than you may think. Research shows that a large percentage of cancer-related deaths—maybe even the majority—are directly linked to lifestyle choices such as heavy drinking, smoking, lack of exercise, and an unhealthy diet. As I stated in an earlier blog, much of our human suffering is avoidable.  Avoiding cigarettes, limiting alcohol, and getting regular exercise are a great start to an anti-cancer lifestyle. Still, the best way to fight cancer is awareness.

…and the best acute inner awareness should be focused on your diet.

According to Maya W. Paul and Melinda Smith, M.A. the best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: Vegetables, fruits, nuts, grains, and beans. Sure it is okay to eat protein based foods like chicken and fish, but you should limit your portions and it should be a side dish and not the main course.

Further, it seems the best defense against cancer is staying away from processed foods. The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, added chemicals, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better. If you can’t pronounce an ingredient on a label, your body will not know what to do with it.

My best step forward has been limiting processed foods like lunch meat or frozen dinners. Yet the biggest move toward wellness in my home has been juicing. I have never been a big fan of veggies but now I juice, kale, spinach, beets and all that nasty stuff I used to turn my head away from. Now, I crave them and look forward to juicing daily.

Find awareness for your diet. What are you putting into your body? Are you in control of your happiness? Do you create your own suffering? Once you realize the key to happiness sits in the palm of your hand, all you need to do is make small subtle changes in your life. A good place to begin is with diet.

I think cancer is one of the most horrible diseases out there and for that reason; I am going to donate a portion of the profits of my upcoming book, The Responsive Universe to help fight and cure this debilitating disease. Every book that is bought will contribute to wellness on many peripheral levels.

For more info on diet and cancer please visit http://www.helpguide.org

John C. Bader


Spring is here! It is going to be 62 degrees in Chicagoland today! Time to crack the windows and dust off the patio furniture. Today I am going to even sit outside and try to enjoy real vitamin D from the sun instead of a pill.  Spring is also about renewal. The plants and trees are starting to regenerate and some of us are starting to spring clean. It is also a great time to make some lasting changes to our health and diet. After all, summer is coming.

This morning I juiced – with my vitamix, I blended 1 carrot, a handful of grapes, a half of beet, a handful of spinach,  1 kale leaf, an apple and frozen blueberries, strawberries and peaches. I am slurping it down as I type. This will be my breakfast this Sunday morning.

Below is a great list of healthy tips for wellness. I swear by these rules and I promise if you follow this list well into summer you will be a changed person. Spring is a great time to start some new regiments

Here are ten steps to eating healthier:

  1. Eat more fruits and vegetables and less fried and processed foods: Research shows that eating a variety of fruits and vegetables provides many benefits, including protection against cancer, heart disease, and the effects of aging. We all live busy lives, but try to limit fast food which includes processed and fried foods all of which contain preservatives and words we can’t pronounce.
  2. Eat more “Super Foods” like salmon, walnuts and even dark chocolate. Also blueberries and any vegetable that is bright in color like red bell peppers and tomatoes. Also, excellent are dark green vegetables like spinach and broccoli all of which are rich in antioxidants and can help fight free-radicals in the blood stream.
  3. Add a multi-vitamin to your daily diet. Whole Food supplements are the best but also the most expensive. We can’t always eat well, but adding a multi-vitamin to your diet acts as checks in balance system when you’re on the go or can’t afford healthier food on a regular basis.
  4. Snack smart – go for nuts and dried fruit over chips and candy bars.
  5. Super size, need not apply – Limit your portions at all meals. Americans especially, over eat which leads to weight gain and even obesity.  Slow your intake and don’t eat a large portion if you are not very hungry. Learn to eat about ¾ of your meal and wait five minutes. You will find there is a delayed response from the stomach telling the brain you are full. Doing this will ensure you do not leave the dinner table with that uncomfortable full feeling.
  6. Shop smart: Try and side step the snack isle and don’t buy food you know is unhealthy. Sugar drinks and pop should be treats not a daily practice.
  7. Curb your sugar intake: Try to limit how much refined sugar you eat — not only is it high in calories, but it’s also almost devoid of nutrients. Why risk gaining unnecessary weight from foods with little or no nutritional value?  Read labels and avoid foods high in sugar and excessive carbohydrates. Stay away from “high fructose corn sugar” as well.
  8. Go natural and organic: Choosing organic food means you’ll be eating foods that were cultivated without pesticides or hormones, which have been proven to be toxic in the human diet, and are often linked with cancer. It is difficult and expensive to go completely organic, but even a few changes will help. For example, if you eat eggs on a regular basis, buy the organic cage free variation. Any small changes to your diet will help!
  9. Drink water: Our bodies are made up of mostly water and drinking 8-10 glasses of water a day is important for hydration and flushing out your organs and cells.
  10. Juice before dinner. Fill up with antioxidants and fiber so there is less room to fill up with empty calories.

Happy Spring!

John C. Bader


New Responsive Universe Promo Video

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:


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


So here we are… on the event horizon of a new year. So, I have to be honest; there was much to dread and loathe January 1st 2011. There were financial woes, concerns about wellness and a host of other uncertainties that made the outlook for 2011 not so exciting. I had just turned 40 and still had unanswered questions. There were mistakes made and regrets actualized.


So what recourse was there? What kind of resolutions would bring happiness? It was all so confusing and overwhelming. My ego and false self wanted to simply chug along like business as usual. Yet, deep down there was another voice. It was feeble and meek at first but once I took notice and connected to this quality of True Nature within, I discovered a new energy and empowerment: Not from Jesus or church. Not from self-help books or antidepressants; but from a powerful and healing dynamism inside: A place somewhere between heart and mind where space and clarity resides. Through energy and self-discovery I began connecting to this vast and amazing Responsive Universe.


I did away with credit cards and began severing my attachments to money and material devices. Don’t get me wrong, there is nothing wrong with making money and being successful. But when we attach our well-being and confidence to something so fleeting as currency, we are bound to suffer. With plummeting stocks, soaring credit card debt and foreclosures becoming a daily occurrence, walking away from material and financial attachments was the best decisions ever.


I began bike riding on average 20 miles a week. Bike riding in our local natural preserves was meditative and therapeutic. I have never been in better shape. I also changed my diet: I have cut my meat intake by 50% and dairy by 75%. I have been juicing daily since last summer – kale, spinach, beets; all vegetables I would never eat – yuck! ….Guess what, now I crave veggies!


I have been meditating religiously: Daily sessions of mindfulness from deep meditation to daily affirmations. My meditation regiment has been an amazing facet to my evolution. By letting go of ego and false perceptions, I have allowed the Responsive Universe to take over – to nudge me in directions and areas never imagined. For example, I did not find Reiki and self-healing – Reiki and self-healing found me. By taking heed to the synchronicities and signs that surround me – by finding clarity and awareness for the moment, my entire life over the course of 2011 has transformed into something sublime.


Now, when challenges arise, I no longer get stressed out. There is space and energy for everything that drifts my way. I have fresh perspectives and blossoming creativity that flows from the well of self-evolution. So, as 2012 nears, I have incredible anticipation and excitement for the new year. I see a world of possibilities in 2012 and beyond.


This quality of self-evolution is something we all have within. There is no need to journey to Mecca or worship deities in the form of man. Everything we need is found within. It requires us to open up and settle into the spacious vision of life and love. To be aware of our surroundings with our minds rooted in the present. Believe and love yourself and soon new doors will open. Listen to your heart wish and inner voice. Take power away from ego and false perceptions and take control of your own destiny. Once you understand that the Universe is responsive and what we give will eventually return to the source, there is an unmistakable empowerment actualized. Enlightenment will slowly filter its white light upon you. Just give it a chance…


Be kind to yourself…


Hug your love ones…


Have compassion for your enemies…


Be open to new possibilities…


… and have a Happy New Year!


John C. Bader


About the Book: www.responsiveuniverse.com

The Responsive Universe on Facebook

John C. Bader on Twitter


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