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

How involving children in kitchen activities can help them eat healthier.

Even small children can help out in the kitchen. Always remember to tell them about some kitchen safety lesson first.

• Wash your hand with soup before working in the kitchen
• Don’t run with utensils, don’t run in the house! Period.
• Stay away from the hot stove

Cooking with kids can take longer than cooking alone, especially when you just start introducing the basics. Keep in mind the various benefits that children will be developing, from an increase in fine motor skills, to advances in math, measurements and direction taking, as well as a sense of confidence in the kitchen. Cooking together is also a great time to bond for parents and children, take advantage of the fun and the laughs. (7)

Start with simple tasks like mixing and measuring baking ingredients, pouring liquids and washing fruit. Older kids can graduate to harder tasks like chopping fruits, vegetables and preparing salads.

Just remember to be patient with children. Give directions as often as possible and let them know how well they’re doing. Spills can happen if children help in the kitchen and it’s a welcoming opportunity to teach them how to clean up. (7)

Kids who get to touch and prepare foods are more likely to sample it. For that reason, why not let them pick out a new vegetables at the market and figure out a way to cook it together? I bet he or she will be excited to try the weekly vegetable.

Having family meal times can prevent unhealthy eating habits in your children

For many families, eating together has become a lost tradition. The facts are on the table: eating dinner together every night keeps the doors of communication open. It’s the perfect time and place to reconnect and to show your kids that they are your priority. Find out more about your children’s likes, dislikes, and daily life. Having this information can help you guide your children toward positive activities and behavior. (8)

Why are family meal times important?

1. Having sit-down dinners and taking time for your children shows that you care and that your children are important to you
2. Girls who have five or more meals a week with their families are one-third less likely to develop unhealthy eating habits, which can range from skipping meals to full-fledged anorexia (9)
3. Family dinners are a perfect time and place to get involved in your child’s activities and learn more about friends.
4. Parental involvement and influence is an important role in preventing substance abuse (8)

How to put this into a workable plan?

• Limit computer and all media types to 1-2 hours a day
• give them a chance to play outside for at least 30-60 minutes daily
• make sure they get enough exercise 30 – 60 minutes
• monitor their water and fluid intake
• limit their sugar intake
• provide their meal with sufficient whole foods, raw and steamed or broiled
• Let them help in the kitchen

• plan a sit-down meal at least once a day

I wish you and your family good health. If you enjoyed this publications, please don’t forget: Caring means sharing, please share with your friends on Facebook. Keep in touch by subscribing to my eNewsletter.

Stay Healthy and Keep Juicing!

Monika Baechler

1. kidshealth.com
2. Water.org.uk Wise-up Children!
3. Dr. Mercola’s article “This Addictive Commonly Used Food Feeds Cancer Cells, Triggers Weight Gain, and Promotes Premature Aging”
4. Nancy Appleton, PhD, author of the book “Lick the Sugar Habit”
5. Professor Gary Null “Complete Encyclopedia of Natural Healing”
6. “Enzymes: The Fountain of Life”, by D.A. Lopez
7. National Network for Child Care – NNCC. Part of CYFERNET, the National Extension Service
8. American Dietetic Association. Making the Most of Mealtime, last referenced January 31, 2008.
9. The Importance of Family Dinners IV, The National Center on Addiction and Substance Abuse (CASA) at Columbia University, September 2007.

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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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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

What you’ll need for 4 servings!

• 1 medium watermelon
• some blueberries
• some strawberries
• some cherries

Chill your watermelon overnight!

1. scrape all the watermelon flesh out with a spoon and pulse it couple of times in the food processor and strain
2. save the flesh for something else if you like
3. wash and slice the strawberries, put aside
4. wash the blueberries, put aside
5. wash the cherries and remove the stones
6. pour the watermelon juice into 4 soup bowls
7. add some berries and cherries and voilà

Stay Healthy and Enjoy!

Monika Baechler

If you love Sushi as much as I do and Millions of North Americans as well as Millions around the world, then you must know the bright green colored wakame salad.

My family always ends up fighting over the little wakame salad box because it’s so darn tasty! You probably wondered why you can’t find wakame seaweed in the Asian grocery stores to make your own seaweed salad at home.

What is Wakame?

Sea farmer in Japan and Korea have grown this healthy treat for hundred of years. Wakame is a sea vegetable which is mostly used in soups and salads.

It’s a bit tricky to find things at the Asian markets and grocery stores, everything is written in Japanese or Chinese. There is no sign on the wakame seaweed stating “This is the thing you need to make your own seaweed salad you like out of the sushi case”! And, they don’t tell you, that they mix the wakame with some Agar Agar. The chewy more translucent strand in your wakame salad are agar agar strands. Agar-Agar is a natural vegetable gelatin counterpart. White and semi-translucent, it is sold in packages as washed and dried strips or in powdered form. Agar Agar is made up of 80% fiber so it makes a wonderful intestinal cleanser and regulator. Most Asian gelatin desserts are made with Agar Agar.

Now that you know that seaweed comes in a dehydrated form, you’re ready to find the right kind of product.

You’ll go “Wakame” for this seaweed salad recipe!

What you’ll need:

• 1/2 of the 2oz pack of Wakame (dehydrated sold in bags in the nori section)
• 2 tsp Toasted Sesame Oil
• 1 tbsp and 1 tsp of vegetable oil
• 1/4 cup less 1 tsp Rice Wine Vinegar
• 2 tbsp Toasted Sesame
• little Red Pepper Flakes (optional)
• 1 tbsp Sugar
• 1 tsp or to taste Sea Salt
• Agar Agar (optional)

Prepare your salad:

1. soak your Wakame in some warm water (please use drinking water, not tap)
2. keep the wakame submerged in water for about 5 -6 minutes, the seaweed will expand enormously
3. meanwhile, prepare your dressing
4. mix the rice vinegar, oils, salt, sugar, sesame seeds (red pepper flakes optional) and set aside
5. drain the wakame and press the water out.
6. take the drained wakame and cut into strips with a very sharp knife.
7. mix with the prepared dressing and let it cool in the fridge for at least 30 minutes
8. adjust your dressing to taste, more sugar or more sesame seeds or oil…

Wakame Salad is perfectly fine on its own or with lunch or dinner and sushi of course. It keeps in the fridge for 3-4 days and freezes well too.

Stay Healthy and Enjoy!

Monika Baechler

P.S. Let me know how your wakame salad turned out and what you pared it with, thanks.

What you’ll need:

• 1 1/2 cups Dried Apricots
• 1 cup chopped Raw Almonds
• 4-5 fresh Strawberries
• 1 tbsp honey

Put it all together:

1. Soak the apricots in water for 2 hours
2. Soak the almonds as well
3. put the soaked apricots with the soaked almonds in the food processor
4. mix until it forms a paste, use some of the soaking liquid from the almonds if needed
5. add honey and  2-3 strawberries, mix
6. use the leftover strawberries for decoration

This raw apricot jam would be delicious on whole grain toast, crackers or mixed in with your yogurt or muesli. It tastes so sinfully good without being spiked with white sugars.

Enjoy and Stay Healthy!

Monika Baechler

P.S. Let me know about your recipe ideas for raw jam and post them here.

What you’ll need:

1 1/4 cup almonds, divided 1 cup and 1/4 cup (raw unsalted)

3/4 cup dates (pitted)

3 rounded tbsp carob powder

1/2 cup coconut milk

To make it easier on your food processor, chop the almonds lightly and put 1/4 cup aside for rolling the truffles in.

1. Mix all the ingredients together and add some more coconut milk if you need to.
2. Place the truffle mix in the fridge and let it harden for about two hours or overnight.
3. Form little truffle ball and roll in the chopped almonds you set aside.

Enjoy!

Stay Healthy!

Monika Baechler

P.S. you can also use different nuts or dry coconut flakes (unsweetened) in the mix, or add some spices if you like. Send me your recipe combination.

What you’ll need:

• Fennel
• 2 Granny Smith Apples
• 2 Carrots, grated
• Extra Virgin Olive Oil
• Apple Cider Vinegar
• Celtic Sea Salt
• Herb Salad Mix

Salad Dressing first:

1. Prepare a dressing with EVOO,
2. Apple Cider Vinegar
3. Celtic Sea Salt
4. and any seasoning you like (salad herbs)
5. mix and set aside

Get the produce ready:

1. Wash and cut fennel, carrots and apple
2. cut fennel and apple in half, core
3. slice into thin strips
4. mix with dressing
5. grate carrot directly into dressing
6. add Herb Salad Mix
7. toss gently and Enjoy!

You will love this fresh summer salad for lunch, dinner or even as a starter. Post your favorite, fab fennel salad recipe for others to enjoy.

Stay Healthy!

Monika Baechler

9- by 5-inch (2l) loaf pan, buttered

• 1/2 cup sweetened almond milk or whole milk, 125ml
• 2 tsp freshly squeezed lemon juice, 10ml
• 2 cups sifted unbleached all-purpose flour, 500ml
• 1 tsp baking powder, 5ml
• 1/2 tsp salt, 2ml
• 1/2 tsp baking soda, 2ml
• 1 cup granulated sugar, 250ml (I used only 3/4 cups or even less, it’s still great)
• 1/2 cup (1 stick)  unsalted organic butter, softened, 125ml
• 2 eggs
• 2 very ripe bananas, mashed (1 cup or 250ml)
• 1 cup roasted almonds, chopped

1. In a small bowl combine milk or almond milk and lemon juice. Let it stand until milk curdles, about 1 minute. Put it aside.
2. In a medium bowl, whisk together flour, baking powder, salt and baking soda. Set it aside.
3. Place sugar and butter into mixer bowl. Mix for about 2 minutes until light and fluffy. Add eggs, one at a time and beat until combined. Add bananas and beat until combined. Don’t worry if mixture looks a bit curdled. Beat in flour mixture alternately with milk mixture, making 3 additions of dry and 2 of wet. Stop mixing and scrape the bowl down. Add the roasted and chopped almonds and incorporate.
4. Pour batter into prepared pan and bake in middle of preheated oven for 45 to 60 minutes and let it cool for 10 minutes after it has tested done with a tester. Let it cool completely on a rack after removing from pan.

Enjoy!

Stay Healthy!

Monika Baechler

Original Recipe from the Mixer Bible, second edition (I changed the the recipe to almond milk and added almonds not pecans)

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