LEA is about to start in English – for the first time

LEA - Lebensfreude-Mit FotografThis course is amazing. In 2011 I met a woman who was seriously overweight and unhappy with some aspects of her life. Some days later I sat on a beach and thought how  I could help her and others who wanted to be stronger in life and more happy.

As I, Kerstin Hack, am a professional life coach based in Berlin and passionate about passing on skills I decided to develop an online training course to strengthen people in 3 areas:

  • LIFE: How to live live more strongly. And to remove what hindres you.
  • ENERGY: How to gain more emotional and physical energy. And get rid of unneccessary physical and emotional burdens.
  • ACTION: How to find the strength to act on what you know. And how instead of hoping your life would change you would actually live the change you want to see.

Because change takes time the course runs for 3 months – with two mails per week and a Facebook page to share experiences. And it is a mixture of inspiration, teaching about life skills questions to think about and suggestions for immediate action.

Since I implemented the course in German it has helped houndreds of people to

  • achieve their goals
  • loose weight
  • set healthy boundaries
  • learn to say no
  • become more attractive
  • find the courage to change
  • become stronger and happier
  • and much much more (see Feedback)

In October the first LEA course starts in English

It almost makes me cry that now – after several years !!! of translation work, dozens of checks, setting up the hompeage etc. the course is now available in English for the first time. It is my hope and my dream that it will inspire and assist numerous people around the world to live their lives stronger and more happily. I guess the LEA course is one of the biggest gifts that I can give to the world.

For more info have a look at Lea-Training.com 20090918_0025-755480_1000

What you can do I would like to see as many people as possible to benefit from LEA.

  • You can sign up now. The next course is called LEA 4 – 2014 (because we start in the 4th quarter of the year). The course fee is 99 $ for 3 months. A dollar a day.  You´re worth it.
  • You can ask a friend to do the course with you. Doing it together is more fun and both of you only pay 90 $
  • Send an Email about LEA to friends who you think might benefit from it.
  • Share about LEA in your social media: facebook, twitter, XING, Linkedin, Pinterest, Instagram….
  • Inform the media: if you have contacts to the press – tell them about it.

I am looking forward to share this wonderful experience with you and your friends – longing to assist you to make your lives stronger and more joyful.

Slimming faster

© T.Hitzfeld - 20140328 OFP-0014-1486

Some people eat healthy and walk or exercise a lot in the fresh air – however, they still don’t lose weight.

One reason for this could be that they are missing very important substances that are absolutely necessary for fat burning. For example poor fatburning can be the result of an under-active thyroid and a lack of iodine or of missing methionine in the blood. Both can be identified by a doctor.

Missing Vital Substances

Most people – especially people with overweight- don’t have enough vitamin C and chrome. Both substances are absolutely necessary for fat reduction.  L-carnitine and enough protein in your diet also helps.


Skinny people need approximately 70 mg vitamin C and 30 to 100 microgram chrome. A person – weighing approx. 70 kg – ‘produces’ between 10 and 35 mg L-carnitine – which is absolutely sufficient. Per kilo of body weight the body needs approx. 2 – 2.5 g pure protein. You need it especially when fat is being reduced and muscle built up.  People who are overweight or people whose reserves have been used up due to ilnesses or stress – have even greater needs.

Vitamin C of course is to be found in citrus fruit and moreover in cabbage, Brussels sprout, curly kale, spinach, peppers, broccoli, parsley, black currant, kiwi fruit, guava, sea buckthorn and rose hips.

Chrome is contained in meat products, especially in entrails such as liver, kidney and muscle meat, moreover in nuts and pepper. Also in tomatoes.

L-carnitine is a substance which usually is produced by the body itself and important for fat burning. It can be found in: meat, poultry, fish, dairy products and asparagus.

Protein: For a sufficient fat burn and muscle growing – the body needs protein. It is contained in: eggs – the only food that has all essential amino acids – meat, fish and other marine creatures, but also in pulses, nuts, Quinoa, grain, soy, spinach, curly kale, broccoli, corn and beans.

Protein has – depending on its source – differing values. The body can only partly use the protein – the rest is waste that often burden on the organism. Eggs (egg white, egg yolk), beef, tuna, cow milk, Edam cheese, soy and Quinoa have the highest biological value.

(Picture: T. Hitzfeld).

Drink Water

CIMG0366In Japan and other Asian countries, it is normal to begin the day by drinking multiple glasses of warm (or at least not cold) water. This not only regulates the circulatory system but also has positive effects on weight, kidneys, lungs, stomach, blood pressure, digestion, and respiratory tract.


1. Drink water in the mornings

As soon as you get up, drink multiple glasses of water. I recommend preparing a jug or thermos of water the night before. The water should be at least room temperature, because cold water shocks the body. You can also add a little lemon to the water. This purifies the stomach. Then wait around 45 minutes before eating or drinking anything else.

2. Drink before meals

It’s best to drink one or two glasses of water before meals. This sates thirst and minimizes cravings.

3. Don’t drink anything for two hours after meals.

Drinking when eating dilutes the stomach acid and cold drinks can cause fatty foods to “clump.” Both make digestion more difficult. Don’t drink water or other drinks for two hours after eating a meal. Don’t worry: a digestive espresso or a small cup of tea is ok!

Good Mood Foods

CIMG0081There are some foods that increase the serotonin levels in our bodies. Serotonin is responsible, among other things, for good moods. So, you can eat your way to a good mood:

Some foods that contain high levels of serotonin:

  • Bananas
  • Walnuts
  • Tomatoes
  • Gooseberries
  • Currants
  • Plums
  • Mirabelle plums
  • Melons
  • Avocados
  • Kiwis

Bon Appetit!

Homemade Walnut Ice Dessert

Here is a recipe for delicious, natural walnut ice dessert:

1 cup walnuts

1 cup water

1 cup maple syrup or honey

Optional: 1 tsp. Vanilla, cocoa, a pinch of salt.

Put the ingredients in a mixer, chop and crush them on a high setting until creamy. Pour into dishes and set them in the freezer. Wait two hours. Enjoy.

Bon Appetit.


Deodorant: Better without Parabens

CIMG0111Health Tip for Women:
Parabens are an ester of para-Hydroxybenzoic (PHB-Ester). They have a good antimicrobial and fungicide effect and are used in cosmetics like deodorant and also in some foods as a preservative.
In 99% of cases of breast cancer, parabens were found in the tissue. Cancer usually develops in the top, right area of the breast, close to the armpits. You can draw your own conclusions.
Especially if breast cancer runs in your family, it’s highly recommended to use deodorant and other cosmetics without parabens.

Keep To-Do Lists and Projects Lean

CIMG0045Many of us tend to constantly add more tasks and projects to our to-do list. The effect is that there is no possible way to achieve everything on the list in the time that we have.

1 in – 2 out: Keep papers strong and lean

Perhaps you already use the “1 in – 2 out” rule for the filing of documents: any time you put a paper in, you consider at the same time whether two more from the same compartment can come out. This is how the file folder stays thin. The same goes for new objects such as decorations. Any time something new comes in, look at the same time whether two (or at least one) current things can go.

1 in – 2 out: Keep tasks and projects strong and lean

You can do the same thing with tasks and projects: any time you accept a new task, consider whether you can cross off an old one. The same thing for projects. If you don’t do this, your to-do list will become a guilt-list, because you won’t be able to accomplish all the things on it. That would be a shame. A to-do list should stay what it is: an effective tool to give you an overview of the tasks that you want to and can accomplish.

What is My Appetite Saying to Me?

CIMG0067Everyone has experienced this: sometimes you feel like eating and you (more or less consciously) comply. Sometimes this is actually hunger, which is signalling to you that your body needs replenishment.

But there could be a whole different cause when you suddenly sense the desire to eat:

  • Thirst

One study showed that 80% of the participants could not tell the difference between hunger and thirst. They thought they were hungry, but their bodies were really just dehydrated and were thirsty. You can learn to listen better to your body and to ask yourself: am I really sensing hunger or is it possible I’m just thirsty? Or you can just test it by drinking a large glass of water. If you are still feeling hungry 20 minutes later, then it was really hunger and not hidden thirst.

  • Boredom

Sometimes we just don’t know what we should do, so we eat. This should not be. If you are bored, you can exercise. You can do some gymnastics or take a little walk through the house or outside. This is good for your blood pressure and circulation. Perhaps during your walk, you will discover what you would really like to do.

  • Too much food

Perhaps you have trained/conditioned your body that when it always wants something, it will always get something. It behaves like a spoiled child that is always looking for attention and care through food. You can unlearn this. Three meals per day is enough. Snacks in between are not necessary unless you are diabetic or have low blood sugar. Get your body used to long pauses between meals.

  • Eating too fast

About 20 minutes after beginning a meal, the brain releases hormones that signal that we have consumed enough nutrition and that we can end the meal. You feel full. This is a function of time. Normal, healthy foods like meat, vegetables, and fruit take a while to chew and digest. When you are finished eating, you are normally full. Many “unnatural,” artificial foods can be swallowed quickly. You don’t really have to chew, and you end up eating mountains of it before you sense, “Now, I’m full.”

The next time you feel like eating:

– first drink something

– first do something else

If your desire to eat is still there after trying these, eat something that will keep you busy for a while with chewing and digesting. Enjoy eating well and becoming full. Bon Appetit.

Eat Less Often

aepfel1In the past, it was recommended to eat more small meals per day to avoid cravings and eating too much.

Today, many nutrition experts say: Constantly eating a little bit usually leads to eating more than if one limits oneself to three meals per day. The pauses in between the three meals give the body the chance to digest the food well and to break down fat stores.

For healthy people, it is best to eat three times per day with around five hours in between each meal.

Tip: Keep track for two days how often you reach for something edible in between.

Warning Signs for Stress

CIMG5854It is normal to be stressed here and there. Unfortunately, stress is on occasion a (usually uninvited) guest in our lives. This is ok when it goes away again after a while. It becomes a problem when you no longer notice that stress has become a permanent roommate.

Bodily Symptoms

The body translates what’s going on on the inside to the outside and sends us signals in the hopes that we will notice them and make a change:

  • Muscle tension, back pain
  • Grinding your teeth
  • Holding your breath
  • Heart palpitations, tremors, high blood pressure
  • Problems concentrating
  • Stomach cramps
  • Eating disorders, insomnia, sleeping problems
  • Exhaustion/weakness

Emotional Symptoms

Feelings like helplessness and being overwhelmed are often caused by stress and show themselves in typical thoughts:

  • It’s all too much for me.
  • Everyone wants something from me.
  • I’m totally exhausted.
  • I don’t know how I’m supposed to accomplish this

Social Symptoms

When we are stressed, we reduce our openness to other people. We can’t take any more or enjoy our time with others. This shows itself in different ways:

  • Emotional distance – not letting people know what’s going on
  • Irritability – fast, often, much
  • Talking fast or not at all
  • Hypersensitivity
  • Uncontrolled eating behaviors
  • Use of stimulants or drugs from caffiene to abuse of medications
  • Detachment – being unapproachable
  • Putting pressure on yourself or others.

If we can learn to notice these signals early, we can make the necessary changes and save ourselves from further damage.

Stress reduzieren Kerstin Hack More on this topic and successful countermeasures against too much stress can be found in this quadro from Kerstin Hack: Reducing Stress. Currently only available in German.