You often hear that it is very difficult, hard, or undoable to have a strong, happy, vibrant body at any age.

But if you really listen to the person making this statement, you will hear disappointment, lack of commitment and know-it-all statements. As a weight loss coach, I hear something else: I hear that person saying, “How did this happen again?”

Commitment goes down, weight goes up, you go and throw in the towel. This is why, with my Natural Weight Loss Programs I don’t promote quick fixes (never will), but rather strategies that you can implement to conquer hunger, weight gain and a activity program that is beyond the gym.

Getting a Grip on Hunger

Terry started my Natural Weight Loss Program this January. She started at 152 lbs, 38% body fat and a waist circumference of 33 inches and a hip measurement of 42 inches.

Her first food log revealed that she used sugar for energy, and turned to fried and packaged foods, as well as alcohol in the evenings. Here is her food log:

See larger image

The good thing about this food log is that Terry was not starving herself to achieve weight loss.

The bad thing about this food log is that she ate foods that were more calorie dense, processed and lacking in fundamental nutritients for optimum cellular functions.

When she saw the evidence—right before her eyes—Terry started to make changes.

Conventional Weight Loss Programs do not succeed in the long term. Studies confirm that 80-95% of people who diet the traditional way (by that I mean, starvation) gain back all the weight lost and even more.

Hunger can be blamed and is one of the reasons why.

The system that causes hunger is complicated. Hormones secreted by fat cells, stomach and digestive tract (leptin, gherline and others) interact with your central nervous system. These hormones are secreted into your blood stream when your calorie intake goes down. Your appetite goes up. The result is that you are constantly looking for food.

It is key to manage your hunger. Terry succeeded with this simple strategy (This is not the top strategy I am talking about, so continue to read on):

Eating up to 6 meals a day.

Where I was raised, in a tiny little Alpine village with 3 farms and 20 houses, this eating concept is not foreign.

My eating pattern looked like this: Breakfast early in the morning. Then work, with a late morning snack and continue to work. Break for lunch, back to work, and finally, come home for dinner.

Hunger during a Natural Weight Loss Program such as mine does not exist as you divide your calories throughout the day to manage your hormones, insulin and blood sugar.

In addition to a little menu management, I gave Terry 3 strategies to follow. They helped Terry lose 12 lbs and changed her body fat percentage from 38 % to 30 % in just 12 weeks.

Eat a nutritional breakfast: Look at Terry’s food log above. For breakfast, she ate a Fiber One bar, a glass of skim milk and one orange. A substantial breakfast for natural weight loss should consist of unprocessed foods containing fat, protein and carbohydrates such as rolled oats, yogurt, and flaxseeds. Add some fruit and your Natural Weight Loss Breakfast is ready.

Drink when you feel hungry: Dehydration is many times confused with hunger. Before you eat, and you are on a Natural Weight Loss Program, drink a glass of water first. A cup of hot tea will do so as well. Fill up your stomach with something that is less calorie dense to get you over till the next meal if you feel the hunger pangs. They will subside with this strategy.

Cut down on alcohol: Alcohol dehydrates and it is more calorie dense than protein and carbohydrates. Alcohol by the gram has 7 calories and 1 gram of protein or carbohydrates has 4 calories. Stop drinking if you want to achieve natural weight loss that doesn’t use drugs, liposuction, diet pills or gastric bypass surgery. Here is Terry’s after food log:

See larger image

Top Strategy for Natural Weight Loss Revealed

Let’s not kid ourselves. All those strategies are good and fine but if you do not follow a distinctive personal plan your results will not get you that strong, happy and hot body.

Terry reduced her waist circumference from 33 inches to 30 inches and her hip circumference from 42 inches to 35 inches, her weight from 152 lbs to 139 lbs and her body fat from 38% to 30%.

This morning I asked Terry to share with me her most important strategy regarding her natural weight loss. She simply wrote back: “A food log and not missing workouts.”

No word about food strategies or particular workout. Just a food log and staying on schedule. Keeping a food log can double your weight loss according to a study from Kaiser Permanente’s Center for Health Research. The findings, from one of the largest and longest running weight loss maintenance trials ever conducted, has been published in the American Journal of Preventive Medicine.

Curious how you can burn more fat, lose weight naturally and look strong, happy and hot? Read the “Alpine Weight Loss Secrets” to implement the strategies to success.

Stay focused,

Stefan

Europe’s Premier Youngevity Coach

AFFA, ACE, Reebok University

Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you how to outsmart your hormones and belly fat without drugs or surgeries. His approach is holistic, scientific and based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally by visiting www.AlpineWeightLossSecrets.com

The part of health that we forget is a plan for when we aren’t healthy. Read on because you can’t be without this information.

What happens to your quality of life when you’ve been in an accident and been seriously injured? By that I mean, you can’t breathe on your own, you can’t speak and you are unconscious.

Now the hospital has decided to maintain your life with feeding tube and a breathing machine. But here’s the dilemma: You don’t agree with any of these treatments to maintain your life.

Another scenario could be if you are in a gay relationship: Your partner is informed about your withes but your family isn’t. Guess who’s in charge? Unless you have it documented, it’s your family’s decision, even though you haven’t had contact with them for years.

To prevent a situation in which you will be kept alive against your will, there is a legal solution that will ensure that your wishes will be followed.

POLST to the rescue

The Physician Orders for Life-Sustaining Treatment paradigm (POLST) accomplishes two purposes:

• It turns your treatment withes into actionable medical orders.
•  It is portable from on care setting to another.

You decide what you want in terms of life-saving measures. Important to note is that a health care professional (your doctor, a nurse practitioner, social worker, …) completes the form after understanding your values, goals and care. It is not completed by you.

Also important to note is that the POLST is for individuals with advanced illness — at any age.

What? You might be thinking. Why do I need it, then? Because it is the companion to another form that you should have ready.

This form is called the “Advance Directive.” The purpose of this form is to instruct for future treatments for anyone 18 years and older.

Advanced Directive for your last wishes

What is the biggest difference between those two forms? The “Advanced Directive” does not guide actions by the emergency medical personnel when made available while the POLST does.

To receive your POLST form you can contact your insurance company and ask for it.  Or you can find out if your state participates in this program and print out your form from this page: Click here.

To select your advanced directive for your state, you can find forms here: Click here.

Do it today. You’ll have peace of mind, which is critical to your good health.

And to make sure you stay as healthy, vibrant and young for as long as possible, workout or stay active 5 to 6 times per week at least 30 minutes and eat as close as possible to the earth. This is my program in a nutshell – to lose weight, maintain your optimum body weight and vitality.

Stay focused,

Stefan

Europe’s Premier Youngevity Coach

AFFA, ACE, Reebok University

Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you to how look and feel naturally 7, 10 and even 20 years younger, without drugs, supplements or surgeries. His approach is holistic, scientific and organic, based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally or about the 5 restoration workers by visiting www.AlpineWeightLossSecrets.com

How about a cocktail by the pool?

Or a burger straight from the grill?

Summer starts June 21 at 1:56 pm. The parties will start. Pools wait for you to dive in. Sun chairs scream for you to lounge on them. And cocktails drizzle down your throat.

Relaxing is good for the soul.

But what might be good for the soul is bad for your body.

I want you to do both—relax and achieve your goals this summer. So, here are my recommendations to help you keep the weight off, continue to lose weight and enjoy socializing with your friends.

Best Summer Weight Loss Food Category Frozen Dessert

Frozen desserts are a pleasure for the taste buds especially and when it is hot outside. Ice cream is not eaten as a main course hopefully. Rather it can be eaten between meals or as dessert. This can add additional calories to your required BMR. To help you to reduce your calories for weight loss and still enjoy frozen dessert here is my 1^st place for your smart-frozen desert for weight loss:

Generally, sorbets have fewer calories. It is most likely just mashed up fruits and sweetened. If you must have frozen dessert for weight loss, this is the way to go.

Best Summer Weight Loss Food Category Steak

Grilling meat is a great change instead of baking, broiling or pan-frying. Less oil means fewer calories. And if you like your steaks in the summer over the grill here is your best choice:

3^rd Place
Conventional Beef Burger (Plain)
100 g 254 calories

2^nd Place
Bison Burger (Plain)
100 g, 197 calories

1^st Place
Turkey Burger (Plain)
100 g, 143 calories

A simple switch but what different results it can have! Eat turkey burgers instead of beef burgers twice per week for four months and you can lose 1 lb. of fat in your body.

Best Summer Weight Loss Food Category Fruits

Summer is the high season for fruits. Enjoy them as they have high minerals, vitamins and enzyme content. If weight loss is your concern then you want to opt in for following:

3^rd Place
American Grapes
100 g, 67 calories

2^nd Place
Mango
100 g, 60 calories

A double 1^st Place
Apricots
100 g, 48 calories

Strawberries
100 g, 32 calories

For weight loss, the kind of fruits you eat does make a difference. Apricots are a clever winner if you are sick and tired of Strawberries that are the star in the fruit department for weight loss. The Glycemic Index (GI) confirms these findings. Strawberries have a GI of 40 and a GL (Glycemic Load) of 1. Apricots have a low GI of 34 and a Glycemic Load of 3, which makes it an ideal fruit for summer weight loss.

(The GI measures the rise of the blood sugar after consuming a particular food item, based on the portion size as well as the carbohydrate content of the food.)

Best Summer Weight Loss Food Category Yogurt Snacks

The hot sun can make you hungry, even though you’re just reading a book under the sun umbrella. Here are some cooling and filling protein snacks:

3^rd Place
Total, Greek yogurt, Face
100 g, 115 calories

Two 2^nd Places
Yogurt, plain, whole milk
100 g, 61 calories

o% Greek yogurt
100 g, 58 calories

1^st Place
Non-fat yogurt
100 g, 47 calories

Here is a summer weight loss recipe for you. Take some non-fat plain yogurt and stir in sliced fresh in season strawberries or apricots – a delicious weight loss summer snack.

Best Summer Weight Loss Food Category Alcoholic Drinks

Drinks go all down so easily, especially when it is hot outside. But the calories add up when you drink alcohol. Keep in mind that 1g of alcohol has 7 calories instead of 4 calories for protein and carbohydrates. Enjoy the summer with out blowing your weight loss while enjoying some alcohol:

3^rd Place
Long Island Ice Tea
1 serving, 507 calories

2^nd Place
Cosmopolitan
1 serving, 283 calories

1st Place
Wine
5-ounce glass, 100 calories

Diets and alcohol don’t mix. Remember as a general rule that hard liquor is higher in calories per ounce than wine. So if you need to drink at social settings during your weight loss program I recommend you stick with wine or white wine spritzer.

Stefan

Europe’s Premier Youngevity Coach

AFFA, ACE, Reebok University

Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you to how look and feel naturally 7, 10 and even 20 years younger, without drugs, supplements or surgeries. His approach is holistic, scientific and organic, based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally or about the 5 restoration workers by visiting www.AlpineWeightLossSecrets.com

We have seen her trim and strong in movies.  Then, heavy and her body – large in tabloids.  At one point, she joined Jenny Craig as a weight loss spokesperson.  After her weight gain, weight loss and weight gain back again, she is in the news regarding her recent weight loss.

Now since she has been in the news regarding her new appearance, many will follow her example to lose, gain and lose weight again.

Now, let’s be clear:  To lose weight is good.

However, to gain and lose weight over and over again is not.

This pattern has dangerous and damaging effects on your system that you need to know about.

The dangers of yo-yo pounds

In a study conducted by Dr. Cornelia M. Ulrich of the Fred Hutchinson Cancer Research Center in Seattle, she questioned more then 114 women over 50 about their dieting histories.

She has found that more then three-quarters of the women questioned have lost more then 10 lbs by dieting twice or more in the last 20 years.

Then, blood tests where taken to analyze levels of natural killer cells (the ones that aim to protect your body from diseases such as cancer, the flu and colds).

It turns out that women who had lost and gained the most weight, (doing this five times or more), had the lowest levels of natural killer cells.

Even women who lost twice the amount of large weight showed a decrease of the important immune system cells.

Other studies suggest that weight gain and loss may increase your risk for certain health problems, such as high blood pressure, high cholesterol and gall bladder disease.

Also, the psychological factor is not one to neglect. Women who gain and lose weight experience psychological concerns. Some studies have found an increased measure of psychological distress, life dissatisfaction and reduced levels of self-efficacy[1]. In my practice, those are complains I hear frequently when a woman starts a weight loss program again. An overall feeling of not feeling well is often described.

The good news is that your metabolism is not at stake. Gaining and losing weight does not alter your metabolism. However, it is a fact that as we get older, metabolism slows down by 2% every decade after the age of 20. Although to gain and lose weight doesn’t change your metabolism, it is a fact that it will be harder to lose as you age because your metabolism slows down and you most likely become less active.

My recommendation to Kirstie Alley and any woman who has been in her shoes:

Losing weight is difficult and gaining weight is easy. Both can become a mobius-strip experience of never ending ups and downs. This is the experience that many have.

It can happen because life gets in the way. It can be that food is used to ease a stressful situation. Perhaps food might be a replacement for a lost relationship? All these situations need to be addressed in any successful weight loss program.

Follow these recommendations to succeed in maintaining your weight loss:

Get with a program

Kirstie Alley lost weight on a program and gained weight when she went off a program.

Consistency is the key to any success. If you know that you have gone backwards, admit it and take action to move forwards again.

Have an accountability system. If you don’t have a system, such as a coach to report to, I suggest that you sign up with a program or establish a accountability system with a friend who has your best interests in mind.

Also it is helpful to agree to a penalty that you will accept if (or when) you drop out of your program. This can be as simple as going to the spa and jumping into an ice cold bath right after a sauna treatment.

Check in with your emotions

It is not out-of-control eating that is the start of your weight gain.

In my practice, I interview clients before they start my program to find out why they gained weight and why they want to start losing now.  The results vary in their psychological nature. Either it was an emotionally disturbing event, stress or boredom that set off the out of control eating. All three have to do with your emotional health, and not with the amount of exercise you did—or didn’t–do.

When you find yourself in a situation in which you gain weight, go deeper and admit why you stopped your program, indulged in food or stopped being active. The first step to your emotional healing is to admit what went wrong. Then let it go and move forward into a position of self-love, self- respect and practical solutions that will work for your life.

Breath of fresh air

The secret to weight-loss exercise success? Get active. Get active with any activity. And the more you enjoy the activity, the better.

Don’t get hung up on which strategy burns more fat or which strategy helps you to lose more weight. Find an activity that you enjoy and can do for a long time and won’t quit.

The goal is not to start to lose and gain back your weight lost but rather maintain your weight loss.

Get outside to manage your blood pressure and your stress. Breathe fresh air.

A walk in nature can lower your blood pressure and help to manage your stress. It also can be like a therapy session when you walk with a friend.

Celebrate yourself and mother earth. Check in with your 2^nd Chakra (emotional connection in the area around your lower abdomen).

To gain, lose and gain 20 lbs is not a natural pattern. Gaining weight through the aging process occurs as our metabolism slows down. Yet, this can be simply counteracted by strength training. Strength training is a great strategy to maintain your lean muscle tissue and to prevent you from osteoporosis.

Sister, it is all about lifestyle changes. Make adjustments in your life that help you to move forward. And the sooner you manage lifestyle changes the sooner you will be glowing like a Queen overlooking her new Kingdom.

Stay focused.

Stefan

Europe’s Premier Youngevity Coach
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AFFA, ACE, Reebok University

Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you to how look and feel naturally 7, 10 and even 20 years younger, without drugs, supplements or surgeries. His approach is holistic, scientific and organic, based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally or about the 5 restoration workers by visiting www.AlpineWeightLossSecrets.com

Mistake #1: Working out only with machines

Gleaming, high-tech machines make the gym look expensive and high-end. Truthfully, there’s a place in a workout for machines, but NOT when you’re trying to lose weight or burn fat. The problems with machines are that they alter your primal movement patterns. In fact, many of them restrict your range of motion. This is the last thing you need as you get older, because with the years, you lose flexibility, lean muscle tissue and balance. Restricting your range of motion means fewer muscles are activated and this means less fat burning. The limited range of motion also puts more strain on your joints, which can lead to pain and injuries.

Think about your position on most machines: You’re sitting during a workout, much like you’ve been sitting all day. If you want results that are fast, visible, and fat-burning, it is critical that you incorporate natural movement patterns without restriction, such as the gait motions, lunging, squatting, bending, pushing and twisting. These movements are hard to recreate on machines.

Mistake #2: Doing marathon cardio sessions for fat loss

There is a right way and a wrong way to do cardio for fat loss. Keeping the same intensity, incline and duration day-in-day-out is counter-productive and you gain nothing more then wear and tear, boredom, and dissatisfaction with your results over the long term.

The right way: Shorten your cardio time and increase your intensity levels to train your different energy systems, burn more calories and more fat in less time.

Mistake #3: Using an injury as an excuse to stop or not to start working out

Look, injuries can happen when you are active but they can also happen when you are not active, too. It is insane not to keep active or to stop moving when an injury or pain occurs. Your body will lose strength, experience a change of body composition (you will get fatter) and undergo a slow-down of metabolism.

Taking it easy for a couple of days is recommended in the short term. But after a couple of days (depending on the severity of the injury) rest can actually undermine healing. Instead, start rehabilitation though specific movements (get your doctor’s okay first). Not only will you support healing, you’ll also manage pain, avoid stiffness and weakness as well as reduce the severity and duration of your pain.

Mistake #4: Letting insecurity dominate your thoughts

Is what others think about you inhibiting you to change or to get started? More often then not, I hear that it is intimidating for women who have not been active to join a gym. So don’t.

Don’t let your insecurity hold you back from feeling stronger, younger, trimmer and with more energy throughout the day. Find a home workout program and start changes in the privacy of your home till you feel stronger. Then upgrade to the next environment –maybe a women-only club or a class for those over 50–where you can progress in your program. You will accomplish what you have set out to do. Just start with the first step. Anything is better than nothing, so even if all you can do is walk around the block; it’s a step in the right direction.

Mistake #5: Letting recession stress determine your food choices

Overweight and obese people may be more prone to rapid rises in cortisol (a stress hormone) when stressed out, which could lead to more weight gain. Comfort foods are more consumed to manage stress and feelings of unhappiness. These people experience a calming effect after eating, from the release of natural endorphins. This experience might stimulate you to eat more food to cope with stress. Ask yourself: Am I truly hungry or just stressed out? If you’re honest, you will find yourself making healthy food choices more often.

Mistake #6: Doing sit-ups to flatten your stomach

If you want a flat belly, spot exercises do not work. Sit-ups, planks, Russian twists WILL NOT get you a flat belly. Ab exercises are not enough to flatten your stomach; first, you need to address your overall body fat. The key to achieving a flat stomach is to burn off this fat layer, using cardio to create an overall calorie deficit. Use exercises that work the large muscle groups and pay attention to nutrition. Use ab exercises to tone the muscles…. once you can see them.

Stay focused,

Stefan

Europe’s Premier Youngevity Coach

Strength, Fitness and Fat Loss Expert

AFFA, ACE, Reebok University

Masters in Science in Holistic Nutrition
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P.s.: Stop doing the same old thinking patterns, self sabotage, and workout routines that are holding you back and find out the TRUTH about how to naturally lose weight, look and feel years younger, burn fat, erase body wrinkles with short, effective action steps to get strong, leaner, younger and trimmer.Click here…

Not just in children. When you age, your metabolism changes. It slo-o-o-ws.

After the age of 20, your metabolism slows down 2% every decade.  If you are in your 50’s, your metabolism has decreased by 6%. That means your fat burning capacity has diminished as well.

Although you may weigh the same, that doesn’t mean that you have the same body composition. If you weigh the same as you did 20 years ago, it means one of two things:

Your body fat has increased and you have lost lean muscle tissue (meaning you are not active) or your body fat is really the same (meaning you strength train).

Sooner or later, the topic of fat-burning foods comes up in the discussion on how to change body composition. From what I gather during consultations in my practice and in my online coaching program, who wouldn’t want to become leaner, stronger and trimmer again?

The truth is, that there are no fat burning foods. Hold on, let me explain first. Studies have confirmed that there are foods that increase your metabolism. However, those foods are spices that work to increase the thermogenic effect or help you to regulate your blood sugar. Qualifying as  fat- burning spices are hot peppers, jalapeno peppers, ginger, cinnamon, and turmeric[1]. Although the benefit is very small, it  can make a huge difference if you need to lose more then 150 lbs and would like to start somewhere. But just sprinkling on spices is not enough. Creating a calorie deficit is a must even when eating fat-burning spices and foods.

All foods are not fat-burning foods. Some keep you hungry and encourage you to eat more because you are not nourished on a cellular level. How to recognize them? These are foods that have been processed or heated above 118 F. Basically, processing kills the enzymes that are critical for your metabolic function. In addition, processed foods provides fewer vitamins for optimum health and youngevity. These deficits also raise your insulin level and play havoc with your endocrine system.

My top 10 lists for natural fat-burning foods are listed below. Each of these will help you increase your energy; boost your metabolism and shorten your bathroom transition time (helpful, if you have constipation). (Foods are not listed in any particular order):

My top 10 natural fat-burning fibrous carbohydrates:

1. Kale
2. Cucumber
3. Celery
4. Spinach
5. Peppers
6. Broccoli
7. Arugula
8. Onion
9. Zucchini
10. Kohlrabi

My top 10 natural starchy carbohydrates:

1. Quinoa
2. Yams
3. Wild yams
4. Brown rice
5. Wild rice
6. Millet
7. Oatmeal (rolled or old fashioned)
8. Red beans
9. Black beans
10. Garbanzo (chick peas) beans

My top 10 natural proteins:

1. Eggs
2. Salmon (wild)
3. Tuna (not canned and not farm raised)
4. Bison meat (grass-fed)
5. White chicken
6. Turkey
7. Yogurt (organic or grass-fed)
8. Trout
9. Sardines
10. Tofu (limited quantities)

My top 10 natural fats:

1. Flax seed oil (not for cooking)
2. Ground flax seeds
3. Pumpkin seed oil (not for cooking)
4. Extra virgin olive oil
5. Butter (small amounts, from grass-fed animals)
6. Primrose oil (not for cooking)
7. Almonds (raw)
8. Walnuts
9. Black currant seed oil
10. Sunflower seeds

My top 10 fruits (all fresh and only fresh-squeezed as a juice):

1. Lemon
2. Lime
3. Grapefruit
4. Avocado (yes, it is a fruit)
5. Oranges
6. Apples
7. Blueberry
8. Raspberry
9. Blackberry
10. Watermelon

These are the foods that are fat burning for both women and men.

It’s best is to consume fibrous vegetables and fruits raw, uncooked and in their natural state. Educate your  palate with different spices or herbs.

I do know that these lists are not set in stone. In my practice, I have seen the best results with foods such as the ones suggested. Yet, everyone is different. You are unique and individual has a different metabolic rate and lifestyle.

To make a fat-burning program work for you, to feel and look younger, you need to find the food mojo that will work for you. These lists are a fantastic start.

Diets that work are sensible food plans that are combined with an activity program. And that means any activity. You can start from walking, increasing your daily activity at work or trying to work with your own body weight.

The most lethal thing that you can do to sabotage your fat-burning and youngevity program is sitting!

Kind regards,

Stefan

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Europe’s Premier Youngevity Coach AFFA, ACE, Reebok University Masters in Science in Holistic Nutrition

Stefan Aschan, M.S., author of the Alpine Weight Loss Secrets, which teaches you to how look and feel naturally 7, 10 and even 20 years younger, without drugs, supplements or surgeries. His approach is holistic, scientific and organic, based on centuries of experience from those living in Alpine Environments. He is a certified strength coach, personal trainer and naturopath. Learn more about how to loss weight naturally or about the 5 restoration workers by visiting www.AlpineWeightLossSecrets.com

[1] Ann Louise Gittle Man, Ph.D, C.N.S, Fat Flush Plan  page 19

Bold claim isn’t it? The fact is, an acidic body is a body that is just waiting for diseases to happen.

On the other hand, an alkaline body is a healthy body. The alkaline condition is optimal for your metabolism.

Since your metabolism is critical for your health, weight loss and youngevity, you should know if you are acidic or alkaline.

Your body is maintained just above 7.0 pH for optimum functioning. To be exact, your blood is between pH 7.43 to 7.37[1].  It fluctuates minute by minute due to the oxygen content of your blood. Throughout your body, your cells are using oxygen for metabolic function. When the blood is returned from working tissues via the veins, it will be a little bit more acidic compared to the arteries that pump freshly oxygenated blood from the heart to the body. So, breathing can effect the pH level of your blood; the foods that you consume can change it, too..

To understand the pH level, let’s keep it simple. A pH level 7.00 means neutral—neither acidic or alkaline.  (The pH scale ranges from 1 to 14.)  Above the number 7.00, your body is more alkaline and below 7.00, more acidic.

When you keep this optimum pH, your metabolism, enzymes, immune system and repair mechanisms work most effectively. Needless to say, this is very important during weight loss and to look 10 years younger. Having this pH level is indication that you have enough buffering capacity to balance the acids in your body.

Test your acid pH level

To check your status, simply purchase litmus paper (available at most drug stores; also called nitrazine paper). Make sure that the brand can test a pH of 5.5 to 8.0. You simply place a two to three inch piece of pH paper into your fist morning urine and read what your pH, according to the color chart on the label. Your optimum level will be between 6.5 and 7.5 or fairly neutral.

If your reading falls below 6.5, start to make dietary changes till you reach readings between 6.5 and 7.5.

What causes an acid pH?

Foods that make our blood acid are the usual suspects. Any processed food is the simple answer. In this category belong pudding, jam, jelly, beer, sugar, processed cheese, ice cream, chocolate, soda, alcohol and others.

Keep in mind that your body does anything in order to stay at optimum levels. Hence, when a calcium deficit shows up, it had probably happened many months prior as your body was somewhat out of balance. But since the natural drive of the body is to correct an imbalance, your own body sought to regain balance.. To maintain homoeostasis in your blood, you pull opposing minerals from your blood, to maintain an optimum blood pH, such as potassium from your extra cellular fluid. When potassium is used up, your body pulls calcium, magnesium and other alkalizing minerals from your body. Hence, an acidic body can contribute to osteoporosis as the uses extra calcium to buffer  the acid and to stay in homeostasis.

When you are acidic, your cells become sluggish and cannot function properly. Wastes build up, toxins are not excreted and nutrients are not properly used; in short, you feel less well than you’d like.

Foods that are alkaline forming

When your pH level show up below 6.5 (acidic), you might try implementing the following strategies to bring your body back to an alkaline environment:

Add citrus: Drink the juice of half of a lemon or lime in a glass of water. You might think that lemon is acidic but it is alkaline forming in your body.

Use baking soda: Your skin is the largest organ. Add 2 to 3 tablespoons of baking soda into your hot bath and soak in it.

Drink fresh juices: Here are two easy recipes: Mix kale with beets and lemon juice. Or try grapefruit with ground flaxseeds and mustard greens.

Eat whole grains: Enjoy oats, quinoa and wild rice.

Oils: Use Primrose oil, cod liver oil or olive oil. Olive oil is fantastic to use in your salads with a little bit of fresh squeezed lemon.

Snack on seeds and nuts: Not all nuts and seeds are alkaline forming. Pumpkin seeds and almonds are. Enjoy them for snacks.

Source: Dr. Russell Jaffe, Fellow, Health Studies Collegium.

Check your acid/alkaline balance. This is another tool that you can use to optimize your metabolism, health and body.

As always,

Stay focused,

Stefan

Europe’s Premier Youngevity Coach

Affa, Ace, Reebok University, Paul Check & Charles Poliquin Coach, Masters in Science in Holistic Nutrition

What is true then has not changed today.

From my research and on-hand materials that I used to study for my Masters in Science in holistic nutrition, and clients who successfully improved health, energy or accomplished weight loss between 10 lbs and 100 lbs, here is my list of the top 10 foods.

These foods were selected for their general health, low toxicity and nutritional value (in terms of protein, fats, carbohydrates, antioxidants, enzymes, vitamins and minerals).

And what is good for your health is great for weight loss and your youngevity. Both go hand in hand.

10 best foods (and why)

Water is the number one nutrient for your body. Without clean, fresh, uncontaminated water, you will not maintain your body’s fluid balance, which consists of 90 percent of water. Minerals and many vitamins are transported to our cells with this fluid. Many basic reactions and enzymes require water. To prevent your body from building up toxic compounds, you need to flush them out. This can be accomplished by simply drinking fresh water. Check where your water comes from? Old water pipes may leach into the water system over time. (Many large cities offer free water testing kits. Look into it.)

Eggs can provide all our essential amino cids. Amino acids are the building blocks of proteins. Protein sources are important to maintain and build your muscle tissue and to maintain a healthy immune system. Your body renews itself constantly and to help your body accomplish this task, eggs are a great source for protein. Eggs also supply cholesterol, which is concentrated in the yolk. If cholesterol is an issue, I recommend that you check in with your doctor. Yet, studies have shown that the cholesterol from the egg yolk does not just lower the LDL (“bad”) level but also triglycerides while raising HDL (“good”) levels. This study was conducted by Harvard University in 1997.

Sardines are great protein sources as well. Besides providing all the essential amino acids, sardines are excellent sources for Omega 3 and Omega 6 fatty acids. These are important for transporting fat-soluble vitamins such as vitamins E,D, and K and COQ10 into the cell. These little swimmers are also powerhouses of minerals. Calcium, magnesium, zinc, and cooper are minerals that support bone health as well as mental health.Sardines are very low on the marine food chain and toxins like mercury don’t accumulate in them as they do in other fish.^[1]

Flaxseeds = fiber. That means they are great for health, weight loss and breast health. Ground flaxseeds provide fiber to improve your digestion transition time. The general population in the U.S. eats around 12 mg of fiber daily. Thirty-five milligrams are recommended for good health. Even in the Stone Age, this amount might have been considered inadequate because at least 135 mg of fiber a day was consumed. Fresh-ground flaxseeds are the best source. The oil as well as the seeds provide essential fatty acids such as Alpha Linoneic acid.

Olive oil is the fat of the Mediterranean diet. Studies have shown that this diet, high in vegetables, fish, and olive oil, is beneficial for prevention of cardiovascular disease. It lowers cardiovascular disease risk because of its monounsaturated fat content.. This type of fat lowers the LDL cholesterol and triglycerides but helps to increase the HDL cholesterol level as well. All are important to prevent cardiovascular disease.

Cruciferous vegetables are power foods. Broccoli, broccoli rabe, cauliflower, bok choy, cabbage, kale, kohlrabi, Swiss chard, mustard greens, and Brussels sprouts provide similar benefits and belong to the same family. I don’t want to single out one particular vegetable that belongs to this family. Each and every one of the members of this family is high in minerals, vitamins, folic acid, phytochemicals (isothiocyanate) such as lutein, zeaxanthin, slforaphane , and idole-3-carbinol.^[2] Those phytochemicals help to prevent cardiovascular disease and cancers and may also slow down aging. Antioxidants help protect cell damage that occurs from free radicals that are flowing free in your blood and looking to bind with an extra molecule; which is taken from the your cells.

Berries such as blueberries, blackberries, raspberries, cranberries, and goji berries are chockful of vitamins and minerals. Berries are mostly always in season. And if you can’t find them fresh, frozen works as well as they are picked and processed at their peak. Each of the berries is high in phytochemicals, thereby helping to protect us from cardiovascular disease and cancers. If you had to pick one, go blue. Blueberries have the highest oxygen radial absorbance capacity (ORAC) when compared to other fruits.^[3] Because berries have a thin skin and do not need to be peeled before consumption, it is best to buy organic, as many berries can be loaded with pesticides.

Lemons are a bile emulsifier. Bile is produced from the liver and stored in a little gland called gallbladder. By adding lemon juice to your diet, you will help your body with weight loss. as your system improves your fat metabolism and cleanses your system of excess fecal mater.^[4] Lemons are high in vitamin C, which your body does not produce, and has powerful antioxidants and anti-inflammatory agents.^[5] All of these can work to prevent high cholesterol and may help prevent and fight cancer. There are two basic types of lemons: acidic and sweet. If you have issues with lemons, then experiment with both kinds to find out which better suits your digestion. Organic lemons are recommended to prevent ingestion of pesticides and fungicide. Caution: Lemon can cause an allergic reaction like wheat and dairy does for some people.^[6]

Sprouts are a power plant. Sprouts are miniature versions of the full-grown plant, which can be broccoli, cauliflower, radishes and others. What makes them so powerful is the concentration of nutrients. “Researchers at Johns Hopkins University discovered that broccoli spouts contain anywhere from thirty to fifty times the concentration of protective chemicals found in the mature broccoli plants, including, indole-3-carbinole, one of the cancer-fighting compounds” writes Jenny Bowden in The 150 Healthiest Foods on Earth. Carcinogens and free radicals damage your DNA. The high and concentrated amount of antioxidants, photochemical and minerals are the perfect weapon to prevent and protect your systems for various diseases.

Peppers, the green variety, have the highest amount of vitamin C. Your body does not produce vitamin C, which is an important antioxidant to strengthen your immune system, strengthen your arteries and rejuvenate vitamin E. This plant contains lycopene, which has shown to reduce the risk of prostate cancer.^[7] Unfortunately, peppers where placed on the “most contaminated with pesticides” list. Therefore, only organic peppers should be consumed and still washed very well.

The foods chosen above are my “Top 10” foods list.

This list addresses protein, carbohydrates, fats, minerals, vitamins, and enzymes, which are essential for longevity and maintaining a healthy disease-free body.

The foods on this list contain the necessary building blocks to fortify your body, maintain a youthful skin and a healthy immune system.

This will help to maintain body weight and may prevent new-century diseases such as cardiovascular disease and cancers when consumed according to your personal BMR (Basal Metabolic Rate).

Stay focused.

Stefan

Europe’s Premier Youngevity Coach

M.Sc. in Nutrition, Affa, Ace, Reebok University

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P.s.: Alpine Weight Loss Secrets – The book to read for youngevity 2011. Get your copy today.

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^[1] The 150 Healthiest Foods on Earth, by Jonny Bowden, page 212

Ever gotten in an accident? Or perhaps diagnosed with a serious health issue? How about being stressed out by a job crisis, a money disaster or a break-up from a marriage, boyfriend or girlfriend?

Poof! And just like that, your fitness program goes down the drain. The pounds are pouring on, your friends don’t recognize you and you are feeling x*@! as ever. No way out?

The circle of downspin has started. Here are two cases that illustrate my point.

Case 1:

Client 1 is in her mid sixties. She has lots of life experience (both ups and downs), yet she maintains an attitude to never give up. But when her boyfriend cheated on her, the x#%@ hit the fan on both an emotional and physical level.

When I met her I asked her straight out: Why now? Why do you want to get in shape now and lose weight? Her response:

“I want to feel comfortable when I take off my clothes in front of a date. I don’t want to keep the light turn off and I want to wear sexy lingerie without all the fat.”

That’s why she signed up and did not drown herself into food, desserts and alcohol. These are three items that are the downfall for many.

Two weeks later she lost a total of 9 inches, 4 lbs and a body fat 3% body fat. Yes, that was only in two weeks.

Reason for success: Consistency in physical activity and nutrition.

Case 2:

Client 2 was a classic type A personality– successful, driven and gets what he wants. He works long hours, has a vision and is determined.

His work load picked up and so did his stress level. His 7body fat measurements and weight increased.

The point was reached where he neglected his activity program. Bad move: Regular exercise is one of the best forms of stress management), not to mention a natural appetite suppressant and  a way to to create a calorie deficit to lose and maintain weight.

Fast forward: He went up 35 lbs.

Reason for failure: Loss of consistency.

Why do some succeed and some do not?

So why is it that some people overcome obstacles and become happier, more sound people then before?

When you look at your belief system as you go through a stressful time, you will find your answer.

Case 1 communicated to herself that she wanted to feel better in spite of a terrible emotional time and started to take action.

Case 2 communicated that he did not to have time for himself, only his job. Hence, he didn’t make time to continue his program and gained weight

Here are some quick tips to help you at your turning point:

Don’t do it alone. If you know already that motivation is an issue, get help. Case 1 hired help, while Case 2 abandoned help.

Believe it. What comes easy? I’ve never heard that anything successful is a breeze. Case 1 does the work and pushes. Case 2 basically gave up on himself. The start of the downfall.

Have fun. If you don’t like the physical activity that you do for a workout, change it. It can be games, sports or whatever that gets you sweating.

Breakfast is the key to success. I always say: Start bad, continue bad. Blood sugar rises in the morning and drops after eating sugary cereals. You need protein, fat, and fiber from carbohydrates to manage your insulin levels early on. Just FYI:  Case 1 changed her breakfast from breakfast bars to eggs, multigrain bread and flaxseed. Case 2 started with excessive amounts of food to manage stress.

Start to say, “yes, I can” vs. “no, I can’t”.

Honestly, these three capital letters – “yes” can change your body but as well you live.

Go for it.

Stay focused.

Stefan

Europe’s Premier Youngevity Coach
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**

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I’ll keep it short and sweet today. I’ll only ask you one question:

If you belong to a book club, are you looking for a new book and a memorable experience?

Is this missing at your book meeting?

You meet with your friends to discuss the latest book that you’ve all read.

Unfortunately, the book can’t speak back to you and answer all the questions that you might have. But this is about to change.

Heighten your book club experience with the presence of the author (me) who wrote the “Alpine Weight Loss Secrets.” I will read from the work and answer your questions about longevity, youngevity, and beauty and weight loss in real time!

I can address specific questions regarding menopause, aging, staying trim and strong and how to lose extra pounds. I am all about staying longer stronger and younger.

Recipes, stories, education, laughter and good conversation–that’s what I can promise you.

Why I am the expert in youngevity and weight loss? In both Austria and America, I obtained my Culinary Arts degree from Aigen in Ennstal, a degree as a hair stylist and colorist, many fitness certificates (more then 12 at this point) and my Masters in Science in Holistic Nutrition. Hard to beat when you add on 17 + years of experience in the weight loss arena, isn’t it?

Ask me to come to your next book club meeting. This offer is good on a first-come, first-served basis.

Stay focused.

Stefan
Europe’s Premier Longevity Coach
Author of the “Alpine Weight Loss Secrets”