Introduction:

You will learn how to eliminate:

• sugar, fast food and candy
• breads, pastries, cakes
• TV and PC after 10pm
• eating after 8pm
• your coffee/caffeine habits

And you will also learn, how to add these important habits/supplements to your daily/weekly routine:

• weight training at least once a week
• take multi V’s
• take green food supplement
• take enzyme supplement
• 5 meals minimum (three main meals and two little snacks)
• more water intake
• juicing at least once a day
• incorporate cardio (cardiovascular exercise)

I know how this can seem like a lot to master, but if you take it one week at the time it’s going to be manageable.

The most important thing is not to be overwhelmed by the task at hand. Compare it with a scale – realizing that you have some 40 pounds to lose at once would terrify anybody! Isn’t that true? How many times did you put resolutions off, thinking that the task at hand is simply too overwhelming?

I’m going to break it down in manageable weekly tasks, which makes this plan “procrastination-proof”.

Every week you will learn a new habit and by the time you completed this easy to follow 8-week program, you will have developed healthy, skinny-jeans habits. Or wash board abs if you’re a guy.

Week 1 – Add More Water and Multi Vitamins

This week you will learn to program your system to accept more water and you will start taking multi V’s – Multi Vitamins. How much to drink and when is always the big question. Have a bottle of water at hand at every given time. I have multiple water bottles ready in almost every room in the house. You will find a bottle in the kitchen, one in the bedroom one in the office and for sure, you will find one in my car and bag.

Just after getting out of bed, drink a big glass of water. Room temperature is best. Try it with some fresh lemon juice. The lemon juice starts to alkalize your body and makes your bowels move.

Never drink with your meals because the water will dilute stomach juices and inhibit proper digestion. Enjoy a glass of water 30 minutes before your meal or 30 minutes after your meal. Drinking between meals and snacks is highly encouraged.

Hydrate also at work, leave the bottle as close to you as possible. Leave it by your phone and every time you check your emails or pings, drink some water.

until next week, keep up the great work!

I assumed for many years that I needed to become a Nutritionist to save my dad’s life. He suffered from colon cancer. I begged him to change his eating habits and cut out meats and coffee, trying to convince him not to go through chemotherapy and resort to natural remedies. Nothing could change his mind since his Oncologist suggested chemotherapy. After painful surgeries and agonizing years of chemotherapy, he passed away in 2005.

I now believe that nothing could have changed his mindset, not even his own daughter.

Do you ever wonder why you have become, what you are? Why does the universe have such riddling ways planed for each one of us?

My digestive health was always questionable, and I did get into health and nutrition way before my father’s diagnoses. Not until, my dad has passed away have I fully committed to a healthy diet. I was desperately trying to figure out what could have caused his cancer in the first place and totally ignoring my own health. He never smoked, had extremely little alcohol and ate home cooked meals at every meal. Where was the problem?

Is cancer hidden in the genes?

Just like my dad, my aunt (my father’s older sister) passed away from cancer. She was quite a large woman my aunt. They never diagnosed her with colon cancer, but they diagnosed her with cancer in all organs and tissues. By the time she went to the doctor, the cancer has spread all over.

This mystery sent me on a seven year quest of more learning, reading and much more research!

Just this year, my Mother in Law got diagnosed with pre-cancerous polyps and badly damaged intestines which needed immediate surgery. She is also a health nut. My Mother in Law eats well, does not smoke, does not drink and prepares her own foods. Where is the culprit for all this madness?

Finally after 7 years all is clear! What I have discovered is, that it was genetic, but not what one would think! Cancer is not genetic. Now one would wonder, what is the underlying cause? This is going to surprise some, but bear with me; the pieces are coming together!

Many family members suffer from food intolerances or food allergies. It was so obvious –Gluten Allergy and Gluten Sensitivity. There is a difference between symptoms of wheat intolerance and gluten intolerance symptoms. Also, it is possible to experience Celiac Disease symptoms but test negative for Celiac Disease. Even adults can develop food allergies, do not neglect the thought that certain conditions can be brought on in adulthood despite not showing any signs in their youth.

I had couple pieces of the puzzle, but the picture did not make sense until my boys, 10 and 6 showed weird symptoms and too many unexplainable infections. My 10 year old suffers from sinus infections and pollen allergies for a couple of years now as does my younger son. Recently my older son got diagnosed with anemia which was specially puzzling to me. I’m a nutritionist. We eat natural beef and foods high in natural iron. What was going on?

Sebastian is the little guy he had trouble with his tooth enamel for years, funny white bumps on his arms and cheeks, just like I used to have when I was little. He suffered from tonsillitis since he was a toddler with frequent ear infections and colds, funny, just like his mommy!

These are all symptoms of a suppressed immune system caused by an autoimmune disorder of the small intestine triggered by gluten! Symptoms of this autoimmune disorder are also vitamin, mineral and a nutrient deficiency!

Important to recognize is that conventional clinical tests can determine Celiac Disease to some degree,  but inconclusive or negative results in these tests do not mean; free from gluten intolerance. Quite frankly, most people experiencing hidden and significant gluten intolerance symptoms, have tested negative for Celiac Disease. These individuals are categorized as Non-Celiac Gluten Sensitive, or NCGS. The scary part is that, only because individuals are not positively diagnosed with Celiac Disease by doctors, does not mean that they could not suffer the same outcome from your gluten sensitivity – Colon Cancer!

As a now Gluten-Free Family, I do suggest an elimination diet. If one is not familiar with these allergy testing approach, please research: Elimination Diet.

More information on Gluten Intolerance and Celiac Disease, as well as symptoms, can be found on this site Gluten Intolerance Symptoms.

I’m thanking my dad for paving my way, so I could diagnose my children quite early with this nasty food intolerance. Some children, like me, go undiagnosed for years until they develop symptoms that are extremely hard to pinpoint in adulthood.

My Dad with my son Pierce

My Dad with my son Pierce

Be proactive and research your family”s history. Colon Cancer does not mean cancer it means that the digestive system and immunity are compromised by something!

Wishing your family best health and like always…

Stay Healthy and Keep Juicing … oh, and gluten-free!

Monika Baechler

OUT WITH Processed White Flour!

For some, these nutritional facts will be shocking and scary! To some, this will be the necessary eyeopener to change their diets once and for all!

You will think twice before eating your next sandwich on white bread or any processed breads or serving peanut butter jelly sandwiches to your kids. Studies show that alloxan, the chemical that makes white flour look “white” and “clean”, destroys the beta cells of the pancreas. Without the beta cells, the pancreas is not able to produce insulin!  That’s right; you may be devastating your pancreas and putting yourself at risk for diabetes and Pancreatic Cancer, all this to taste spongy “clean” looking bread!?

Scientists have known of the alloxan-diabetes connection for years; in fact, researchers who are studying diabetes commonly use the chemical alloxan to induce the disorder in lab animals. In the research sense, giving alloxan to an animal is similar to injecting that animal with a deadly virus, as both alloxan and the virus are being used specifically to cause illness. Every day, consumers ingest foods made with alloxan-contaminated flour. Would they just as willingly consume foods tainted with a deadly virus? Unless they had a death wish, they probably would not. Unfortunately, most consumers are unaware of alloxan and its potentially fatal link to diabetes because these facts are not well publicized by the food industry.

How does alloxan cause diabetes? According to Dr. Hari Sharma’s Freedom from Disease, the toxin alloxan damages the beta cells of the pancreas, causing the cells to malfunction and die. When these beta cells fail to operate normally, they no longer produce enough insulin, or in other words, they cause one variety of adult-onset type 2 diabetes. Alloxan’s harmful effects on the pancreas are so severe that the Textbook of Natural Medicine calls the chemical “a potent beta-cell toxin.” However, even though the toxic effect of alloxan is common scientific knowledge in the research community, the FDA still allows companies to use it when processing foods we ingest.

If you’ve been eating white bread for years and you have a family history of diabetes, you still have a good chance of recovery. Studies show that you can reverse the effects of alloxan by supplementing your diet with vitamin E. According to Dr. Gary Null’s Clinicians Handbook of Natural Healing, vitamin E effectively protected lab rats from the harmful effects of administered alloxan. Now, I know you’re not a lab rat, but you’re also a mammal and vitamin E is definitely worth adding to your daily regimen of nutritional supplements, especially if you have a history of eating foods made with white flour and are at high risk for diabetes.

The next time you serve your child processed white bread, buns and McDondald’s, I want you to think about the fact that you might be damaging your child’s pancreas to the point where he/she gets diabetes or worse -cancer!
If you take your health and life seriously, then you can’t ignore Week 4! Got it? Good!

• NO Processed Sugars – you know why
  
• NO Foods with Processed White Flour
• NO Artificial Sweeteners
  

Now, if you just had a bagel with cream cheese, a muffin and a coffee with a pack of sweetener – I think  you can do better at lunch time!

Enjoy your Week 4

Monika Baechler

www.monikabaechler.com

This is for most people the toughest week. Cut out all sugars, fast foods and candy as well as chocolates and sweets. I understand how this is a big one to conquer but you have no choice, you have to do it.

Cravings will challenge your will-power for a couple of days until they completely disappear. You can fight the lingering craving-monster by drinking lots of water or tea during the day. Sugar makes you want more sugar, it’s a scary merry-go-round to be on. Cut the sugar habit with fresh fruit or chew some sugar-free gum with xylitol. Don’t be surprised if your body reacts to sugar-detox with a day-long headache. It’s absolutely normal and medically nothing to worry about. If the headache becomes to overwhelming, a small aspirin is known to help.

You hear a soft voice screaming for carbs or sweets – answer the call with water or herbal tea

ADD an Enzyme Supplement

There is no breathing, no digestion, no growth, no blood coagulation, and no reproduction without enzymes. Each enzyme has a very specific job and one job only. Enzymes are made by the body and are involved in all body processes, including breathing, thinking, talking, moving and immune function. Our body manufactures digestive enzymes, which are mainly manufactured by the pancreas but also in the mouth, stomach and small intestine. Enzymes are very critical for digesting food properly. For more info on enzymes, visit www.theenzymerevolution.com

Your body will learn to adjust and cope with the changes.

Time for a well-deserved water break…

Monika Baechler

This week you will make juicing and exercise to your new habit. Wow, you are doing extremely! Keep up the water and multi V’s and add juicing and exercise to this week’s assignment.

Once a day, either as the mid-morning snack or mid-afternoon snack, incorporate the juice. Best option is a carrot apple juice (2 carrots and 1 apple). Carrot and apple is enjoyable for people who just start out. These fruits and vegetables are sweet and loved by many.

Don’t worry; I’m not going to make you drink a cucumber/celery with herbs, although it would be a refreshing cleanser! For a variety of juice recipes and produce recipes, visit my website at www.monikabaechler.com

Next step is the exercise. You need to get moving! You have to start somewhere. If it’s not too cold, you can get out with the kids and play! Start walking or jogging, it can be anything you’re comfortable with.

Just get up and move!

If you aren’t ready to go outside or make an appearance at the gym, exercise at home. Everybody has workout- tapes or DVDs at home. Judging by my own experience, you probably have more than 3-5 DVDs stashed away somewhere.  Dig out those DVDs and exercise at least 3 times a week. This is all you have to do this week.

Everybody can do this.

You can do this.

One day – one step at a time.

One Juice at a time.

As your body cleanses, a sense of power and exuberance will come over you. Every morning will feel like a healthier and more energized than the day before.

If you missed week one:

Week One

Until next Monday, Week 3!

Have a fantastic week and keep up the good work

Monika Baechler

Introduction:

You will learn how to eliminate:

• sugar, fast food and candy
• breads, pastries, cakes
• TV and PC after 10pm
• eating after 8pm
• your coffee/caffeine habits

And you will also learn, how to add these important habits/supplements to your daily/weekly routine:

• weight training at least once a week
• take multi V’s
• take green food supplement
• take enzyme supplement
• 5 meals minimum (three main meals and two little snacks)
• more water intake
• juicing at least once a day
• incorporate cardio (cardiovascular exercise)

I know how this can seem like a lot to master, but if you take it one week at the time it’s going to be manageable.

The most important thing is not to be overwhelmed by the task at hand. Compare it with a scale – realizing that you have some 40 pounds to lose at once would terrify anybody! Isn’t that true? How many times did you put resolutions off, thinking that the task at hand is simply too overwhelming?

I’m going to break it down in manageable weekly tasks, which makes this plan “procrastination-proof”.

Every week you will learn a new habit and by the time you completed this easy to follow 8-week program, you will have developed healthy, skinny-jeans habits. Or wash board abs if you’re a guy.

Week 1 – Add More Water and Multi Vitamins

This week you will learn to program your system to accept more water and you will start taking multi V’s – Multi Vitamins. How much to drink and when is always the big question. Have a bottle of water at hand at every given time. I have multiple water bottles ready in almost every room in the house. You will find a bottle in the kitchen, one in the bedroom one in the office and for sure, you will find one in my car and bag.

Just after getting out of bed, drink a big glass of water. Room temperature is best. Try it with some fresh lemon juice. The lemon juice starts to alkalize your body and makes your bowels move.

Never drink with your meals because the water will dilute stomach juices and inhibit proper digestion. Enjoy a glass of water 30 minutes before your meal or 30 minutes after your meal. Drinking between meals and snacks is highly encouraged.

Hydrate also at work, leave the bottle as close to you as possible. Leave it by your phone and every time you check your emails or pings, drink some water.

until next week, keep up the great work!

For the cake:

Preheat the oven to 350 degrees Fahrenheit and prepare a 10-inch spring-form pan by lining it with baking parchment.

Dry ingredients:

• ¼ cup ground pecans (food processor is O.K.)
• 1 cup Organic spelt flour
• 1/2 cup Organic unbleached flour
• 1 ½ tsp aluminum-free baking powder
• ½ tsp natural mineral-rock salt or sea salt
• 5 Tablespoons carob powder or organic cocoa powder

Combine dry ingredients, sift once and stir well.

Wet ingredients:

1. 3 eggs
2. ¾ cup fructose or sugar
3. 4 oz. raw beet, peeled and finely grated
4. 4 oz. Organic Sour-cream or Organic low-fat buttermilk
5. 2 Tablespoons strong coffee (optional, but it complements the beets quite nicely)
6. 1 Teaspoon vanilla extract

In a separate bowl, beat eggs with sugar until very light, about 5-7 minutes, speed 8 on a stand mixer. Add the beets and combine well. Add the sour cream, coffee, and vanilla.

Finally, add the dry ingredients, mixing gently, do not over-work the batter. Pour into the prepared buttered pan and bake at 350F for about 30 minutes, test cake after 25 minutes with a tooth pick. Let the cake cool on a rack for 15 minutes before unmolding.

For the carob whipped cream:

Whip the cold organic whipping cream until stiff peaks form (makes sure you don’t turn it into butter)

Half way through add 2 tbsp of carob or cocoa powder and some maple syrup to taste, approx. 2 tbsp

Serve the cake room temperature or slightly warm. Decorate with some grated beets and carob powder.

Enjoy!

Stay Healthy and eat your beets!

Monika Baechler

Recipe adapted from “Cook yourself Thin!” UK TV show

What you’ll need:

• 1 celeriac root
• 1 apple
• 3 medium carrots
• 1/2 cup raisins
• 2 tbsp pumpkin seeds
• 5 strawberries
• 1/2 cup orange juice
• 1/2 lemon
• 3 tbsp extra virgin olive oil
• little mint

Put it all together:

1. peel the celeriac root and carrot
2. grate celeriac, carrot and apple in the food processor
3. set it aside
4. in a bowl, mix the orange juice, lemon juice, olive oil together
5. mix the vegetables with the dressing
6. cut the strawberries into slices
7. mince the mint
8. mix the rest of the ingredients
9. you can garnish each serving with more mint leaves, pumpkin seeds or more strawberries

Enjoy!

Stay Healthy!

Monika Baechler

Cert. Nutrition Specialist

As a Cert. Nutrition Specialist and a huge advocate of Whole Foods and whole food lifestyle, I just can’t sit still and let you be fooled by this gigantic food manufacturer, because this is the biggest diet scam of the last couple of years. The last idiotic diet scam was Slim Fast – what a garbage! Do you really expect to get healthy by eating and drinking Nutrisystem’s foods? How could you?

One Month on Nutrisystem!

Let’s look at a typical Nutrisystem Day as described by Nutrisystem on their website:

Typical breakfast foods choices are:

Typical lunch menu choices:

• Beans & Ham Soup
• Black Bean Tortilla Soup
• Black Beans and Rice
• Cheese Tortellini
• Cheesy HomeStyle Potatoes
• Chicken and Pasta in Cacciatore Sauce
• Chicken Noodle Soup
• Chicken Salad
• Chocolate Peanut Butter Bar
• Chocolate Raspberry Bar
• Cream of Broccoli Soup
• Creamy Caesar Salad with diced Chicken
• Creamy Tomato soup
• more Double Chocolate Caramel bar
• Fettuccini Alfredo
• Fudge Graham bar
• would you really want me to go on?

Typical dinner choices:

• BBQ Sauce over Beef, Beans and Rice
• BBQ Sauce with Pork Wrap
• Beef and Noodles in Teriyaki Sauce
• Buffalo Chicken Wrap
• Cajun Style Chicken & Sausage with Rice
• Cheese and Spinach Ravioli with Meat Sauce
• Cheese Ravioli with basil Tomato Sauce
• Chicken Pasta Parmesan
• Chicken with Dumplings
• Chili with Beans
• Flame Broiled Burger
• Grilled Chicken Breast
• Italian Flatbread Pizza
• Lasagna with Meat Sauce
• macaroni & Cheese with Beef
• Macaroni & Cheese
• are you kidding me?

and you haven’t seen the snack list yet:

• Almond Biscotti
• BBQ Soy Chips
• Blueberry Lemon Dessert
• Carrot Cake
• Cheese Puffs
• Chocolate Cake
• Chocolate Chip Cookie
• Chocolate Chip Pudding
• Chocolate Crunch Bar
• Chocolate Fudge Bar
• Chocolate Peanut Butter Bar
• Chocolate Candy
• Coconut Almond Bar
• Double Chocolate Almond Cookie
• Fudge Brownie
• Goden Pound Cake
• and these aren’t all of the desserts!

What REAL Food looks like!

Where are all the vegetables and fruits, where are the vitamins, minerals and enzymes?

Does this sound like the healthy diet you should be eating to avoid diabetes, cancer, heart disease, allergies, high blood pressure and all of the degenerative diseases we all are trying to avoid. What the hell is Nutrisystem doing to all the overweight people out there? What is their motto? We will help you lose weight with low calorie, low nutrition food if you pay us, but you will die of all kinds of degenerative diseases in the long run anyway! Holly cow? Shame on you, Nutrisystem! This is a big diet scam, the biggest diet scams out there! Stop lying to North Americans and Stop selling your crappy manufactured toxic laden garbage which you call food.

Are you asking yourself what your diet SHOULD look like? I bet you already know!

Your diet should be filled with

• vegetables, raw and steamed or baked
• whole grains – brown rice, millet, sprouted grains etc.
• fruits
• some lean natural meats and fish – natural, organic, no antibiotics added
• maybe if you have to, a little whole and organic dairy (I don’t suggest it)

You should be juicing every day and supplementing with green juices, because vegetables and fruits are life food – life food is health and nourishment. North America, start cooking your own darn foods! How did we become so lazy as a continent? You can’t spare 30 minutes to cook dinner but you can call take-out and wait on your butt while watching TV for up to 45 minutes? And go broke doing it!

This has to change! Take these steps and yo WILL lose weight – you WILL get healthy – you WILL be a role model to your children – Because you deserve to live a long and healthy life!

Easy lifestyle changes to become healthier and lose weight:

1. Start juicing
2. Detox
3. Add green food supplements
4. One juicing day per week
5. Follow the Baechler Food Pyramid
6. Exercise
7. Start walking
8. Cook your own food
9. Eat raw salads before lunch and dinner
10. Cut sugars, white flours, saturated fats and cheap meats
11. Cut MSG

I’m working on a very special eBook that contains all these suggestions and describes them in detail. Until then, please refer to the Baechler Health and Nutrition Blog for juicing tips, exercise recommendations and information about green foods and detox.

Eat 80-90% clean and 10-20% treats or sweets a week – That is about 4-8 treat snacks a week! (of 35 meals a week)

Follow the Baechler Food Pyramid to reach your weight and health goals easily. Not in a week – but a steady and safe weight loss. Add some light weight-training as well as walking and you are that much closer to your healthy goal weight.

The Baechler Food Pyramid

Keep Juicing and Stay Healthy!

Monika Baechler