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!

That sounds like the absolute best thing in the whole world. Healthy and slim by eating what you want and not having to move at all.

Slap…Wake up!

This dream you have set up so nicely in your head is not going to happen – EVER!

• Your body is not made to eat crap and junk.
• It’s not made to do “nothing”!
• Not made to sit in the same spot all day long!

Your body is a very precise engine that needs tuning and fuel and maintenance as well as tender loving care.

• Listen, are you just waiting around until somebody comes up with the newest and latest in weight loss drug?
• Are you waiting for the most technological weight loss machine on the planet?
• A weight loss machine, where you get hooked up and sit on the couch and lose inches?

Don’t wait any longer. There is no magic weight loss pill and for sure no magical machine that is going to help you lose weight without “sweat-equity”! I just saved you hundreds of dollars and years of yo-yo dieting.

Do you want to hear the truth, the whole truth and nothing but the truth?

• In order to lose body fat you have to eat whole foods and exercise!

There it is, this is the real plan to lose weight. I know it’s nothing new but people are always willing to spend hundreds of dollars every month to lose weight fast. Every time a new bottle of magic pill hits the weight loss market people just give up their hard earned money and buy into it. Most of the testimonials are fake or bought from other companies that actually had results with exercise and diet! Don’t be fooled by these people and companies. People who do lose weight do it with nutritional changes and adding exercise to their daily program. Sometimes they do supplement with weight loss aids to keep hunger down and energy up, I get that, but the real outcome is because they added exercise and changed their eating habits.

You don’t need any manufactured products or Over-the-Counter Drugs to lose weight!

Do this:

1. Clean, Healthy, and home cooked whole foods (80% of your success)
2. Exercise three times a week – maximum five times (20% of your success)
3. Socialize with like minded people!
4. cut out people who criticize you for who you are or for who you want to be!

I sure hope, I helped to open your eyes about weight loss pills and diets in general. It took me year and lots of money to finally give up my hope for a magic-pill and to realize that I had to hop onto the nutrition and exercise train.

After years of riding the nutrition – exercise express, I have arrived at pit stop “Health”, and I’m well on my way to destination “Lean and Fit “

Stay Healthy!

Monika Baechler

This is a free list for you to keep on your fridge as a reminder. You can also refer to my Food Pyramid as guidance. My complete e-book for healthy lifestyle and positive habits is coming soon. Loosing weight is not easy and it certainly wasn’t easy for me. The rules on the list helped me get back in shape after having the kids. This ebook is free, just sign up to download, cheers.

If you are unsure about something please ask your doctor.

DOWNLOAD

Do you know all three of the fatty acid families?

Omega-3 Fatty Acids

• Alpha linolenic acid (ALA)
• Eicosapentaenoic acid (EPA)
• Docosahexanoic acid (DHA)

Omega-6 Fatty Acids

• Linoleic acid (LA)
• Gamma-linolenic acid (GLA)
• Arachidonic acid (AA)

Omega-9 Fatty Acids

• Oleic acid

It’s really hard to believe but all the fatty acids are important. Our body requires about twenty fatty acids to function properly. The big difference is that alpha linolenic acid and linoleic acid can’t be manufactured by the body and have to be taken in with the diet.

Alpha linolenic acid is a member of the omega-3 fatty acid family. Most of the sources you hear about is probably eating fish and flaxseeds. Some easily accessible foods that contain ALA are walnuts, canola oil and green leafy vegetables. You can even get eggs with omega-3′s.

LA belongs to the omega-6 family. Linoleic acid can be found in foods like Flaxseed oil,flaxseed meal, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken plus many more.  Corn, sunflower, soybean, and cottonseed oils are also sources of linoleic acid, but can be refined and may be nutrient-deficient if they are not cold pressed. Some olive oils even say, “Cold Pressed Extra Virgin Olive Oil” that would be the best. Always remember that heat destroys EFA’s . I’m pretty sure that most of these sources are available in your grocery store or whole food store.

Why do we need Essential Fatty Acids?

Essential Fatty Acids are fital for cells to carry out normal functions because fatty acids are part of the cell membranes. Some of the important parts they play are:

• Healthy Brain development and function
• Balanced mood
• Healthy circulation
• Healthy kidney functions
• Pain and inflammation regulation
• Healthy immune function
• Vital for healthy skin, hair and nails (if you want to grow your hair out, you need lots of healthy EFA’s for support)

There are some known physical signs of fatty acid deficiency, some of them are:

• Diabetes
• Asthma
• Arthritis
• Fatigue
• Hair loss
• Dry heels, hands, feet
• cardiovascular Disease
• Cancer
• Depression
• Memory loss
• Hypertension, plus more…

All these healthy fats can go bad and rancid! Making sure you keep all your omegas stored in the fridge ensures a safe storage for your EFA’s. (Essential Fatty Acids) Don’t overdo it with the healthy fats, they are good for you and good for your body but stay withing the suggested guidelines for the daily recommended amount. With only two tablespoons of flaxseed meal you can be on your way to a happier and healthier you. Don’t forget, EFA’s hate the heat, keep them cold and mostly don’t cook with them. EFA’s should be consumed cold in salads, mixed in with smoothies, drinks, on top of healthy cereals and soups. Add the EFA’s at the end of the cooking process when you serve your meal, this will make sure all of the EFA’s are undamaged.

One more thing, it’s not wise to hide healthy supplements from children.Do not sneak it in their foods.  How will they learn to add healthy nutrients into their foods when they are off to college without mom? Always tell your children about why it is important to eat delicious nuts and seeds or other whole foods. Let your children know that the healthy oils helps their brain keep up with the learning in school. Which child doesn’t want to do well in school? Hiding facts doesn’t help them in the long run!

Stay healthy!

Monika Baechler

“Sticking With It in  2010″

How can you be successful and stick with your New Years Resolution past January?

8-week program to help you develop positive habits and sticking with them for life – starting today!

This is a FREE gift to you, no kidding, this 8-week program to help you with your resolutions this year is a FREE gift to you for the New Year, enjoy!

By Monika Baechler

Download for FREE

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!

When you are not getting enough iron in your diet or you are loosing blood like women as a result of menstruation, the oxygen-carrying capacity of your blood can drop suddenly.

You will feel the effects pretty rapidly. Anemia can bring on low energy, sluggish and weak feeling and brain fog or a feeling of cloudy brain. Oh, you will feel pretty cold all the time. The estimation in the US is about one-third of women have low iron stores and are at high risk to develop anemia.

Fortunately, it’s a very easy problem to correct. The antidote is a very delicious and easy to get – FOOD.

How hard is it to get enough iron in food? Well, it’s not as hard for meat eater as for vegetarians. Meats contain a large amount of iron. For example, 3 ounces of blue mussels has 3 milligrams, and 3 ounces of roasted turkey has 1 milligram of iron. If you are a vegetarian you will have to pay extra attention to your iron intake. A 1/2 cup of canned pumpkin has 2 milligrams and kidney beans and lentils have 3 milligrams in a 1/2 cup. There is enough iron in these foods but the problem could be something called bioavailability.

Bioavailability means: how well our bodies absorb the nutrients we eat. Did you know, that there are two different levels of bioavailability. Iron which we get from meats it’s called heme iron (from hemoglobin – red blood cells) and it’s very easily absorbed by our bodies. The plant based iron found in plant foods is called nonheme, this iron is not so easy to absorb.

If you combine iron foods with vitamin C, you can boost the bioavailability of the iron in the food. You don’t have to worry how much iron food with how much of the vitamin C rich foods, it’s not very important.

How can you boost your iron stores?

Let’s see, if you like clams, meats, legumes and vegetables your in luck, they all contain a good source of iron. Just remember that vitamin C can boost your iron absorption by up to 50%, which is a huge amount. Great vitamin C amounts are in tomatoes, potatoes (eat with skin), lemon dressing on salad, orange juice, pinaplle juice.

NEVER eat iron foods with calcium foods (dairy). They kind of clash and calcium hinders you from absorbing the iron. Keep calcium and iron rich foods apart, at least 3-4 hours.

Vegetarian be ware! You have to watch out and make sure you put extra thought into iron rich foods. Good options are cream of wheat cereals, pumpkin seeds, lentils, kidney beans, pinto, black beans, and split peas. Make sure you supplement your diet with B12 Vitamins if you are a strict vegetarian. Low B12 Vitamins in the body could cause fatigue and tingling in your hands and feet.

Cheers

Monika

Antioxidant. Substances, like vitamins A, C, E, and beta-carotene, that protect your body from the damage of oxidation caused by free radicals.

Botanicals. Substances obtained from plants and used in food supplements, personal care products, or pharmaceuticals.

Daily Value. Found on food and drink nutrition labels, this number tells you the percentage of the recommended dietary allowance provided by one serving of the food or drink in question.

Fat Soluble. Fat-soluble vitamins, such as A, D, E, and K, are absorbed by the body with dietary fats. Your body stores excess fat-soluble vitamins in your liver and body fat, then uses them as needed. Ingesting more fat-soluble vitamins than you need can be toxic, causing side-effects like nausea, vomiting, and liver and heart problems.

Fortify. To increase a food or drink’s nutritional value by adding vitamins, minerals, or other substances. For example, milk is fortified with vitamins A and D.

Free Radicals. An atom or molecule with at least one unpaired electron, making it unstable and reactive. When free radicals react with certain chemicals in the body, they may interfere with the ability of cells to function normally. Antioxidants can stabilize free radicals.

Herb. Herbs are plants used as flavorings in cooking, but herbs can also be used as supplements for health or medicinal reasons.

Megadose. Supplements that provide more than 100% of the daily value of the body’s required vitamins and minerals.

Micronutrients. The name given to vitamins and minerals because your body needs them in small amounts. Micronutrients are vital to your body’s ability to process the “macronutrients:” fats, proteins, and carbohydrates.

Minerals. Nutrients found in the earth or water and absorbed by plants and animals for proper nutrition. Minerals are the main component of teeth and bones, and help build cells and support nerve impulses, among other things.

Multivitamin. A pill, beverage, or other substance containing more than one vitamin.

Oxidation. A chemical reaction in which oxygen combines with a substance, changing or destroying its normal function. Oxidation can damage cell membranes and interfere with a cell’s regulatory systems.

Phytochemicals. Health-protecting compounds found in fruits, vegetables, and other plants. Phytochemicals (sometimes called phytonutrients) include beta-carotene, lycopene, and resveratrol.

Prenatal Vitamins. Specially formulated multivitamins that ensure a pregnant woman gets enough essential micronutrients. Prenatal supplements generally contain more folic acid, iron, and calcium than standard adult supplements.

Recommended Dietary Allowance (RDA). The amount of nutrients needed daily to maintain good health in most people.

Supplements. Vitamins, minerals, herbs, or other substances taken orally and meant to correct deficiencies in the diet.

Vitamins. Naturally found in plants and animals, vitamins are vital to growth, energy, and nerve function. There are two types of vitamins used by the body to support health: fat-soluble and water-soluble.

Water-Soluble. Water-soluble vitamins like B-6, C, and folic acid are easily absorbed by the body. Your body uses the vitamins it needs, then excretes excess water-soluble vitamins in urine. Because these vitamins are not stored in the body, there is less risk of toxicity than with fat-soluble vitamins.