This week you will make juicing and exercise to your new habit. Wow, you are doing extremely well! 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.30dayjuicefast.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

How can I make sure my child drinks enough?

The amount of water we need depends on our body size, physical activity and the weather. Most men and women need about 8-12 cups of water per day. Children need less because they are smaller.

Children’s water requirements vary with age. Recommendations from the US National

Academies Food and Nutrition Board suggest that: (2)

• 1-3 year olds should drink 0.9 liters per day (4 cups)
• 4-8 year olds should drink 1.2 liters per day (5 cups) and
• 9-13 year old girls should drink 1.6 liters per day (6.5 cups), and boys should drink 1.8 liters per day (7.5 cups)
• 14-18 year old girls should drink 1.8 liters per day (7.5 cups), and boys should drink 2.6 liters per day (11 cups)

Water intake should be higher in warm weather or when the child is exercising. A good way to make sure they drink enough is measure out the water they should drink a day and label the water bottles with their names. As soon as they get up in the morning you should offer them water, room temperature with some lemon. Lemon water in the morning stimulates the cleansing process.

How sugar can impair your child’s defenses against infectious disease.

In Dr. Mercola’s article “This Addictive Commonly Used Food Feeds Cancer Cells, Triggers Weight Gain, and Promotes Premature Aging” he says that, in addition to limiting your intake of fructose, you should eliminate all sweetened beverages and fruit juices (including all artificial sweeteners) and drink only pure water. (3)

It’s not that high fructose corn syrup is bad for you, but it’s the huge amounts of HFCS that makes it dangerous and overwhelmingly toxic to our bodies. You can find HFCS in all kinds of products. The worst products are sodas/pops. These days high fructose corn syrup is in bread, candy, crackers, soups and juices.

Nancy Appleton, PhD, author of the book “Lick the Sugar Habit”, contributed an extensive list of the many ways sugar can ruin your health from a vast number of medical journals and other scientific publications. (4)

Just to name a few:

• Sugar can suppress your immune system and impair your defenses against infectious disease (4)
• Sugar can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children (4)
• Sugar contributes to obesity (4)
• Sugar can damage the pancreas (4)
• Sugar can cause headaches, including migraines (4)

What is the difference between simple sugars and starches?

Carbohydrates are the body’s most important and readily available source of energy. Even though they’ve gotten a bad rap in the 2000s and are often blamed for the obesity epidemic in America, carbs are a necessary and important part of a healthy diet for both kids and adults.

The two major forms of sugar are:

• simple sugars (simple carbohydrates), such as fructose (from fruit), glucose, and lactose (milk sugar), and also found in nutritious whole fruits
• starches (complex carbohydrates), found in foods such as starchy vegetables (potatoes, corn, beets, carrots and peas), grains (brown rice, millet, quinoa), and breads (whole grain bread)

Where do the healthy carbohydrates come from?

You probably ask yourself, how do I know which one is a good carb and which one is bad. It’s really quite simple. All carbohydrate sources coming from a whole food like fruits, vegetables and whole grains are good for you and your children. Bad carbohydrate coming from sugar, white flour and all processed foods are bad for you and should be limited to small treats once in a while. For more on the worst foods possible, check out my video “The Worst Foods Possible”

There is no need for counting carbohydrate or sugars in whole foods. Whole foods are fruits, vegetables, grains, beans, seeds and meats in its whole – meaning unprocessed. If it’s grown like that, it’s a whole food.

How can dairy harm my child?

To quote Prof. Gary Null “In all respiratory conditions, mucous-forming dairy foods, such as milk and cheese, can exacerbate clogging of the lungs and should be avoided,” writes Professor Gary Null in his Complete Encyclopedia of Natural Healing. It’s quite simple really, when more mucus accumulates in the lungs than can be expelled, inflammation results and asthma attack develops. Many children who suffered from asthma have recovered from frequent attacks just by eliminating dairy from their diet.

Dairy is also linked to lowered immunsysteme, which invites more infectious disease, colds and ear infections.

How living food can save your children from disease.

According to “Enzymes: The Fountain of Life”, by D.A. Lopez. They are a measure of our life and immunity. “The immune system depends heavily on enzymes to conduct its protective functions. When enzyme activity stops, life stops and the person or organism dies!” In other words, enzymes are our supply of the vital energy of life. (6)

Many nutritional studies have shown that a regular diet of cooked, microwaved or canned foods causes the development of chronic degenerative diseases and premature aging followed by early death. How is this possible? Cooking food destroys the important plant enzymes.

They are more heat-sensitive than vitamins and are the first to be destroyed during cooking. They are destroyed by being heated above 118 degrees Fahrenheit and are deactivated or destroyed by pasteurizing, canning, and microwaving. (6)

This means that you need to feed your children’s body more raw fruits and vegetables. The easiest way to do this are raw juices and smoothies. Smoothies should be made fresh and not store bought. Fresh smoothies are mode with some kind of raw liquid like fresh raw fruit juice or almond milk, fresh fruit with a handful of spinach, and maybe some raw honey. Start you child’s day with a full glass of vital energy so they can be productive in school. More about enzymes

How can I be a positive role model to my kids?

No matter how old your children are or what their level of fitness is, remember that he or she looks to you for guidance and needs your support and encouragement. Also it’s important to be a great role model, so don’t make negative remarks about your own exercise or weight, and look for chances to be physically active as a family.

It’s also important to teach your child proper eating habits with a whole food diet and home cooked meals without overcrowding the day with treats.

Some fun autumn activities you can try with your own family are:

• hiking
• collect colorful autumn leaves
• walk trough the forest, explore
• visit farms and learn about fall vegetables
• fly a kit
• go to an indoor pool (ask around for a non-chlorinated pool)

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“The percentage of overweight children in the United States is growing at an alarming rate, with 1 out of 3 kids now considered overweight or obese.”

Are your children hooked on electronics?

Hours and hours of video games, on the phone with friends, on the computer chatting with friends and too much junk food can lead to overweight children and later overweight adults. You already knew this and it’s no wonder with all the “excess” in this world today.

According to the Kaiser Family Foundation, the average child is watching about 3 hours of television a day. And the average kid spends 5½ hours on all screen media combined (TV, videos and DVDs, computer time outside of schoolwork, and video games). (1)

The combination of to much excess and not enough of the healthy components can leave your child lethargic, depressed and unhappy. What follows is craving more of the bad stuff like TV, candy, fast food, and more junk.

How can I get my kids to exercise?

Don’t refer to exercise as exercise. Just ask them if they want to go play outside or ride their bike. Children love to play and run. They don’t know that playing tag and soccer is exercise. Well, not consciously anyway.

Adults usually think of exercise as something negative, a chore, something like a never ending treadmill session. For children, exercise is fun. Remember your school recess? Running after others, being chased by your friends, ( hopefully they were playing a game of tag!), skipping rope and so forth. Remember how much fun you had climbing trees and spending hours outside with classmates monkeying around on play structures?

How important is outside play to children?

You as a parent can provide the happy childhood you had to your children, by replacing the negative habits with positive ones.

Let them play almost everyday outside, even if there is a chill in the air or it’s rainy. I understand how that might not seem like fun to you, but hear me out. Children love to play in wet leaves, in puddles and on forest trails. Why not, how much harm can they get into if it’s a little wet outside. Put them in warm clothing, a pair of rain boots and a hat. Fresh air detoxifies the lungs and body and can clear your mind.

Exercise doesn’t only control obesity, exercise helps them:

• develop stronger muscles and bones (1)
• have a leaner body because exercise helps control body fat (1)
• decrease the risk of developing type 2 diabetes dramatically (1)
• possibly lower blood pressure and blood cholesterol levels (1)
• fell positive about themselves (1)
• fit in better with their peers (1)

How to spot dehydration symptoms in my child?

The human body is about 60% water. It is necessary for our health and well-being. Water is part of our cells, blood, digestion, and waste elimination. Water also controls cravings. We can’t live more than a few days without water – water is life.

Too little water can lead to dehydration and the following symptoms:

• Fatigue
• Headache
• Dry mouth
• Dry and itchy eyes
• Muscle weakness
• Dizziness
• Lightheadedness
• Lack of concentration
• Overeating

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Are you a Sucker for Barbecue Chicken Wings but don’t care for the fat, cholesterol and the belly fat that comes with it? Worried letting your small kids eat wings because of the bones and fat?

Let me show you a great Fake Barbecue Chicken Wing Recipe that wont leave you begging for a pack of Zocor and an appointment with a Cardiologist!

These “Wings” are not even wings, they’re actually deboned skinless chicken thighs. You wont hear any complaints from anybody if you serve up these “Tripple B’s” boneless bad boys!

Buy some deboned thighs from your butcher or at the market (buy the best quality you can afford).

1. clean the thighs (6 full thighs) and get rid of all the visible fat and joint residue
2. Cut in half, so they look like little chicken wings
3. place all of them in a zipper bag
4. mix the marinade

My marinade is not oily or fatty. This tasty marinade relies on  fresh ginger and garlic salt for it’s mouthwatering taste.

• 2-3 inch piece of fresh ginger (freshly grated)
• 1 tbsp garlic salt
• 2 tsp pepper
• 2 tbsp EVOO (Extra Virgin Olive Oil)
• place in the zipper bag with the chicken
• remove most of the air from the bag, close the bag and massage the chicken with the marinade
• place in fridge for 1-2 hours or overnight

Let’s get cooking!

1. preheat your oven to 400/200
2. line a sheet with baking paper
3. place 1 tbsp of EVOO into a skillet, brown the chicken from both sides (work in two batches)
4. place the chicken onto baking sheet
5. I used Bull’s-Eye Barbecue Sauce, Sweet and Sticky
6. Brush the chicken with the barbecue sauce
7. bake for 20 minutes
8. remove from oven, turn the chicken and brush some more sauce over the thighs
9. back into the oven for another 20 minutes
10. remove and let stand for about 10 minutes
11. They are ready to enjoy!

You can also finish them on the grill, if you prefer! Enjoy

Stay Healthy!

Monika Bachler

P.S. Let me know how they turned out, Thanks!

“Death Begins In The Colon”

Look at the picture on the left. How would you feel if long pieces of old toxin-filled fecal matter were stuck to the inside of your colon for months?

Would you feel constipated, bloated and lethargic? Would your bowels be irritated by this build-up day in and day out causing what we call G.I. dysmotility. Just think about what other problems toxic build-up like this can cause? Stomach pain and occasional constipation? Tiredness, Gas and bloating? Indigestion? Large protruding belly? Lack of sleep, irritation and restlessness? The list is almost endless. As the Vegetarian Times so aptly wrote:”Of all the polite topics of conversation, the state of one’s intestines is probably at the bottom of most people’s lists. Let’s face it: Irritable bowel syndrome, constipation, gas, diverticulitis and colon cancer are simply not things we like to discuss. And yet, as the old expression goes, death begins in the colon. Don’t believe it? Ask any coroner. Autopsies often reveal colons that are plugged up to 80 percent with waste material.” – Vegetarian Times, March, 1998 The Truth About Colon Cleansing

You can stop suffering in silence by learning how body pollution and a toxic colon can be the cause of many common ailments.

1. Why it is crucial to cleanse and detoxify your body regularly?
2. How to properly cleanse your colon and detoxify your organs?
3. What benefits you will experience and how your life will change for the better?

What you’re about to find out is absolutely amazing, and the information offered on DrNatura.com may be the answer to your prayers, as so many here will testify. DrNatura.com is the most visited Colon Cleansing and Body Detox Resource in the world. In the past decade, it has already improved the lives of over 1 million Americans and Canadians, and many more worldwide.

Ref: Dr.Natura Website

I’m a huge fan of DrNatura and I do use their products often!

We got married in 1996. As Newlyweds we moved to the US and had our first son in 2000.

I gained some weight during pregnancy. In my third trimester I got diagnosed with borderline gestational diabetes. With keeping meals balanced, I was able to control my blood sugar naturally.

Pregnancy was a beautiful experience for me and I had enough time to study for my Nutritionist Certification.

After having a healthy little boy in 2000 – with the doctors OK in week 6 – I started to hit the gym. The baby weight came off surprisingly fast and I was back in shape in a couple of months. Thinking that I did the work and now I’m safe, I stopped working out – not sure why.

On a 2002 Asheville summer vacation, I realized that I gained close to 20 pounds. I was so mad and unhappy. My husband and I decided to try the EAS Transformation Challenge. Just days after getting back from Asheville we got ourselves into the gym again and started eating balanced meals.

The EAS 12 Week Transformation Challenges

Placing in the first 6% of all competitors was a great personal accomplishment.

The Nutritionist Certificate was a great idea and I loved helping others like me. Everything was going great and I was never happier in my life.

Then in 2003 we decided to have another baby.

This pregnancy wasn’t going as smoothly as I hoped. I developed gestational diabetes again. This time they had to give me oral blood sugar lowering medication. Most of my third trimester I felt sick and low on energy. As a side effect, I gained lots of weight, the scale showed 221 lbs.

My second son had to be delivered by C-section. We are very thankful that the little guy was as healthy as can be, even though I had medical problems during pregnancy.

The baby weight put me in a dark depression and I couldn’t really cope with being overweight. At the same time, my dad was diagnosed with Colorectal Cancer.

Even though I was miserable, I managed to lose 20 something pounds for a beach wedding in Key West. After attending the wedding, my weight kept creeping back up again and I didn’t have the strength to stop it from happening. Meanwhile my dad was getting worse.

It wasn’t until the end of 2005 that I realized my dad is losing the fight with cancer and I needed to get my act together. At this time we were traveling in Australia and decided to cut our journey short – I had to see my dad. I was so depressed, sick and miserable that I bought a juicer and started a 30 day juice fast in Australia. The fresh fruits and vegetables were abundant in Perth, so nothing was stopping me! For two weeks, I couldn’t get off the couch, I was expelling mucus from everywhere, my nose, lungs eyes and places and couldn’t believe. Everyday I thought, it only can get better than yesterday. Well some days it did, other days it got worse. Nevertheless, I pulled it through and after two weeks my body started to clean out and I stopped coughing up mucus.

The rest of my 30 day juice fast, I felt pretty strong and I even went for jogs, walks and did Tae- Bo. I lost about 31 pounds, gained 4 pounds back after I started adding smoothies and pureed vegetable soups and salads. I felt mentally ready to face the thought of losing my father.

Sadly, 10 days after we arrived my dad died in the hospital and nothing could have prepared me for what I felt that day.

Nothing made sense after that and nothing was important anymore, not even my health. It took me about two and a half years to get out of that funk.

Slowly but surly, I kept reducing my weight and started to see the end of the tunnel. During hard times, Tae-Bo and Chalene’s Turbo Jam kept me motivated to stick to my workouts.

With my Personal Trainer and Nutritionist Certificate, I felt ready for almost anything that would come my way.  Just before moving back to North America in 2007, I managed to get back to my healthy self.

This is me from pregnancy in 2004 to 2007

You see, I went through every possible hurdle you can imagine.

• Death of a Parent
• Depression
• Moving (two times)

The most important things I learned:

1. Never give up!
2. Even if it might take years to come around!
3. The Knowledge alone doesn’t mean success – determination is the key!

Now, I wish you all the success and determination you need to make it through your weight loss challenge.

Stay Healthy!

Monika Baechler

P.S. everybody has a story, what’s yours!

Wondering around in my kitchen I found a jar of roasted eggplants, which I neglected for a while. Since eggplant dip is very low in fat and has no nonsense put into it, I thought I give it a try in my tuna salad.

This is what you will need:

• 1 can of tuna in water, drained (of course you knew that!)
• 4-5 black Spanish olives, pitted
• 1/2 red bell pepper
• 1 stalk celery
• herbs or salt free seasoning
• some garlic salt to taste
• 2-3 tablespoons of roasted eggplant dip

Just mix everything together. You can even add a green salad or more vegetables. Add black olives to taste, but remember that about 4-5 olives have 1g of fat. This tuna recipe is very low fat but creamy and delicious because of the added eggplant. Even if you don’t like eggplant, you should give it a try!

Why not wrap it up in a whole wheat tortilla and take it to work or give it to the kids for lunch. Kids like anything in a wrap, specially tuna salad!

I hope you enjoy this recipe, I know I did.

Once a week or so I will try to post one lean-mean recipe, so keep an eye out for that.

Bon Appetit!

Have your ever seen a cut apple turn brown within seconds? That is the same effect how our cells break down and rust, age. It’s a bit complicated but here is the rundown how that happens. Through a couple of chemical changes, oxygen molecules in our bodies lose electrons and making the oxygen molecules unstable. The unstable molecules are called free radicals. Let’s just say, this is a bad thing. To stabilize themselves, free radicals steal electrons from our healthy cells everywhere in the body. So, every time this happens, a healthy molecule is damaged and even more free radicals are created every time.

Now you can see that not having enough antioxidants to come to the unstable molecules rescue, is a bad thing. Nature is abundant with all kinds of antioxidants ready to be eaten by us. The antioxidants are like little super heroes coming to the rescue to save your healthy cells. Stuffing yourself with antioxidants will not guaranty a healthy life or old age. Make sure you clean out your colon first and start building up your health from “colon” up.

I hope you have a chance to read “A Step by Step Guido to Optimum Health and Relief from Catastrophic Illness, by Jon Barron” you can download it here for free!