Exercise Reduces Food Cravings - Is It Real? Okay, admittedly, I am definitely NOT an exercise guru, nor do I exercise as much as I should. However, that doesn't mean that exercise won't help you to conquer your cravings. Studies have shown that forty five minutes of exercise in the morning (even just a nice brisk walk) will reduce food cravings and also tends to cause you to be more active during the day. How's that for a true win win? Sounds to me like the coach just got coached! Okay, I'll do it. A morning walk for me it is! Who's joining me? W5-P6

Does Stress Affect Food Cravings Yeah right!!! In this crazy busy world? Yep! You can do it. Here's a few simple tricks to reduce your stress and therefore your cravings. 1. Yoga 2. Meditation 3. Develop a gratitude practice 4. Breathing Exercises 5. Laugh more 6. Hug/hold hands more Do those last two tips have you stumped? Studies have shown that laughter really is the best medicine, and while it certainly can't cure you, it can surely help in lots of ways. The short term benefits of laughter are that it stimulates many of your organs, activates and relieves your stress response and soothes tension. I mean really, who can be mad when you're laughing? Long term benefits of laughing can be improvement of your immune system, pain relief, increase in your personal satisfaction and can also improve your mood. As for hugging? According to Dr Mercola, even just 20 seconds of hugging followed by 10 minutes of hand holding will increase your levels of oxytocin (the "love hormone") and lowers stress. Let's hear it for hugs!!! "We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth." ~ Virginia Satir How’s that for a cool tip to healthier snacking? W5-P5

Plant-based Protein To Reduce Inflammation With all the controversy surrounding the commercial farming of animals, the high levels of antibiotics and growth hormones used and the high prices of grass-fed, free-range meats, more and more people are looking for alternatives. Did you know that you can actually get sufficient protein from plants? The answer to that is a resounding YES! Foods like almonds, navy beans, lima beans and most other beans as very good choices. Have you tried my Southwestern Salad yet? Yes, beans do contain carbohydrates, however, they are complex carbs and act to slow down your digestion, which regulates the release of glucose into your bloodstream. Plus, they contain high amounts of fiber, which are also necessary for a healthy digestive tract. What is your favorite plant-based protein? W4-P3

Why Raw Is Good For You Raw foods are "life-giving" and cooking foods can deplete the alkalizing minerals. Adding more raw (or lightly steamed) foods to your diet will increase your nutrients and help to reduce acidity and inflammation. So, it only makes sense that the more whole (unprocessed) the food, the more nutrition we will be receiving. Some great raw food options are of course fruits, especially berries, carrots, celery, mushrooms, cabbage. Break out your salad bowl and go crazy! Also, it has been my experience, that munching on carrot and celery sticks helps to curb my salty crunchy snack cravings, as well as my sweets cravings. Will you be giving this a try? Let me know in the comments! W4-P2

Reduce Acidity With Foods The Standard American Diet (S.A.D), is one that promotes acidity and inflammation in our bodies. The over consumption of highly processed foods, refined sugar, artificial sweeteners and chemical laden household, beauty and body products lead to poor digestion, poor nutrient absorption and toxic loads on our liver and other systems. These are some of the more prevalent reasons why the rates of diabetes, coronary heart disease, obesity and cancer have been escalating for decades. However, by adjusting our diet, we can in fact, create a healing environment in our body. How amazing is that? I am a firm believer that our body is perfect, and knows how to heal itself, if we just give it half a chance. Foods that are the highest in promoting alkalinity (the opposite of acidic) are: mushrooms, citrus, dates, raisins, spinach, tomatoes, avocado, cucumber, kale, jicama, broccoli, oregano, garlic, ginger, green beans, endive, cabbage, celery, red beet, watermelon, figs and ripe bananas. Have you tried my Chocolate Pudding or my Creamy Cucumber Ranch dressing yet? Want the recipes? Comment YES below W4-P1

Do Artificial Sweeteners Cause Inflammation? For many years, I was "sold" that using artificial sweeteners was healthy. After all, they have zero calories, right? The truth of the matter is that artificial sweeteners are just that....artificial. You body doesn't know what to do with them, so they get stored as fat! Did you ever notice that the sweet taste of artificial sweeteners triggers your brain that there's nutrition on the way, but when your body finds none, keeps sending you signals to keep eating? That’s one of the reasons why the answer to that question is YES! They absolutely do. When adopting a healthier eating lifestyle, it is really important to eliminate anything that is artificial, highly processed or full of chemicals. Great sources of natural sweeteners would be coconut sugar, raw honey, pure maple syrup and Stevia. What are your thoughts on artificial sweeteners? Are-artificial-sweeteners-a-good-choice-

How Non-dairy Milk Reduces Inflammation Did you know that calcium-rich dairy products are the leading cause of osteoporosis? That's a crazy thought isn't it? I mean for years, we’ve all been told how healthy it is to drink milk, right? Well, according to an article by Dr. Axe, he explains how conventional dairy causes an acidic (inflammatory) condition and actually contributes to higher rates of osteoporosis. I can personally attest to the fact, that although I have never had any lactose intolerance issues, I have never felt better than when I stopped drinking cows milk. Last week on my Facebook #WTMKlive show, I demonstrated how to make cashew milk. Did you catch that episode? Do-you-think-it-matters-what-kind-of-milk-you-drink-

Green Drinks To Reduce Inflammation Okay, don't laugh! It was a long time before I was brave enough to attempt this one, however, I have a few tricks up my sleeve to help you out. As it turns out, the green color of vegetables and grasses (and seaweed) contain alkaline-forming foods and chlorophyll. Something else I didn't realize until recently, is that chlorophyll is very similar in structure to our own human blood, so it does a great job of reducing acidity and inflammation. In my opinion, the fact that green drinks can so powerfully reduce the acidity in our bodies and promote health, is reason enough for me to add them to my healthy eating plan. Have you tried my Chocolate Mint Protein Shake? Green-Drinks

#WTMKlive - Nature's Milk. What it is and how it's made! See you in the kitchen tomorrow at 1pm eastern time! 🙂 https://www.facebook.com/CWiedecke 20170824-WTMK

5 Things To Sleep Better One of the things that my clients question me about the most is: “How can I get a better night’s sleep?” I think that’s pretty much an age-old question, and the answer is pretty simple, but it can also be pretty elusive as well. Today I’m going to give you 5 tips to help you get more (and better) zzzzz’s. Of course, a lot of them are going to include food (how could they not?) 😜 1. The number one thing you can do RIGHT NOW to start getting a better night’s sleep is to change your diet. I know, spoken like a true health coach, but hey….it’s true. Reducing your carb and sugar intake before bed so that your body isn’t busy trying to digest all that stuff instead of relaxing and going to sleep. So, skip the chips and cookies and try my next tip; 2. Get some healthy fats in your system to help you fall asleep faster. Try having some avocado or some organic yogurt (without sugar). Why do these two (2) foods work so well? The answer is because they are high in magnesium and potassium. Both of which are relaxing to your muscles and your body. 3. Reduce your stress. I know, I just heard you say yeah right Collette! But it’s true! Reducing stress will help you to fall asleep faster and stay asleep. Try my tip #4 for that; 4. Turn off the TV and your electronics at least 30 minutes before bedtime. Blue light stimulates our eyes and our brains, which in turn can cause you to not be able to fall asleep. So, turn off the electronics and turn on some soothing music, lower the lights and indulge in a nice hot cup of chamomile or rose tea. 5. Lower the temperature. Your body rests best when it’s cool, so drop the temperature below 70 degrees. This will make your body more comfortable and improve your sleep. Sweet dreams 😴 Did you know that the recommended amount of sleep you should get is between 7-8 hours per night? How many hours do you get every night? Comment below 👎 👎 👎 WK3-Post3-Sleep1

5 TIPS TO REDUCE STRESS NATURALLY We all live in a busy hectic world, and everyday stressors can really wreck havoc on our bodies. This can be even more so for those of us who are also struggling with our weight and our health. The constant worry, pain, frustration and feeling like we’re all alone in our challenges. Finding natural ways to reduce stress can even cause more stress! Stress is caused by an increase in the hormone cortisol, which is a necessary hormone for our survival (it’s our fight or flight mechanism), but increased levels (especially prolonged) can really mess with us. Let’s face it, not many of us are worried about running from a charging lion every day! That’s pretty much common knowledge. What you may not realize is that the increased cortisol levels are actually what trigger so many of the diseases we have today, including your thyroid and adrenal glands. Other things that are greatly affected by increased cortisol are feelings of anxiety, irritability, it can lead to weight gain, bone loss and even contributes to diabetes and heart disease risk. Not to mention the fact that it can completely deplete your energy levels. So, how do you fix it? Well, below are 5 super tips to manage stress naturally. 1. Exercise and Yoga 2. Meditation 3. Nutrient Dense Diet: Ok, you really didn’t think that I would skip nutrition did you? 😄 a. Foods high in B vitamins(which the body uses to convert nutrients to energy b. Foods high in calcium and magnesium c. High protein foods d. Healthy fats and Omega 3 fatty acids 4. More nature/social time 5. Journaling Comment below which one of these 5 tips you will implement in your routine? 5-STEPS-TO-REDUCE-STRESS-NATURALLY

How To Increase Your Libido Ok now don’t go all crazy on me…lol 😊 But, having a healthy libido is also about balancing your hormones and can be greatly managed through diet. Yep, you read that right! Did you know that? Here’s why: A healthy diet is one that controls blood sugar spikes, reduces inflammation, supports your thyroid health, provides for a healthy gut and in turn, all your “systems” will run much more smoothly. Isn’t that what we’re all striving for? All that being said, there are some specific foods that you can add to your diet that will help to increase your love quotient. Trust me, you may be surprised by some of them. 😊 So, here we go! 10 Foods to Increase Your Libido 1. Natural aphrodisiacs that are loaded with vitamins and minerals and will help to encourage blood flow and naturally increase your sex drive. a. These foods are: figs, bananas and avocados 2. Vitamin C rich foods like broccoli, oranges, red peppers and guava also increase blood flow, especially for us gals. 3. Iron-rich foods. Since women are the ones most likely to suffer from iron deficiency, this applies mostly to us. a. Foods to eat that will increase your iron levels are: dark leafy greens like kale and spinach, and grass-fed beef. 4. Collagen. This one is probably not as apparent, however is equally important. As we age, collagen production slows, and collagen has a direct effect on skin health and makes it harder to keep it firm. This affects both men and women. To increase your collagen levels, bone broth is a great addition to your diet and also increased vitamin C. (I also use a liquid collagen supplement that I love) 5. Sweet Potatoes. Yep, sweet potatoes. They are loaded with potassium and vitamin A which help to regulate blood pressure, so sweet potatoes are great, especially for the guys! (Have you tried my sweet potato fries yet?) 6. Watermelon. Really? Watermelon? As it turns out, in 2008, research conducted at Texas A&M demonstrated that watermelon may have a Viagra effect. The phytonutrients known as lycopene, beta-carotene and citrulline found in watermelon help relax blood vessels. Who knew!? 7. Spices like nutmeg and clove. These two powerhouse spices are loaded with antioxidants, and research that was published in the journal BMC Complementary and Alternative Medicine specifically found that extracts of nutmeg and clove enhanced the sexual behavior of male animal subjects. As a side note, clove is also great at improving bad breath. 8. Dark chocolate. This one I’m sure comes as no surprise. It’s pretty well documented that dark chocolate has an aphrodisiac and mood-lifting effect. Just make sure that you choose a good quality, low-sugar dark chocolate. Pass the chocolate covered strawberries please 😊 9. Brazil nuts contain a high level of selenium, which is necessary for healthy testosterone levels. 10. Almonds are great for overall health, but as it turns out, because they are high in zinc, selenium, vitamin E, and healthy fats they can also improve sexual health and reproduction. One last thing to mention, make sure you stay hydrated. Dehydration can cause a number of negative side effects that can easily dull sexual desire. If you want to avoid possible fatigue, headaches and vaginal dryness then drink up. Dare I ask which of these tips you’re going to implement this week? WK3-POST7-How-To-Increase-Your-Libido

Join me on my Facebook page for #WTMKlive - Are You Getting Your Greens? Live in less than 3 hours 🙂 Live-in-5

#WTMKlive - Are you getting your greens? Grab your aprons and join me on my Facebook page. I've got a great new recipe to share with you! https://www.facebook.com/CWiedecke 20170817-WTMKlive

4 Ways To Improve Thyroid Health How is it that this tiny butterfly shaped organ can give us so much trouble? Well, your thyroid serves as your body’s thermostat — constant regulating things like your temperature, hunger levels and energy expenditure. That’s why thyroid problems can cause such widespread symptoms. Here’s a crazy stat! The American Thyroid Association reports that a whopping one in eight women in the United States is impacted by a thyroid disorder at some point during her lifetime. So if you’re one of them, here are 4 things you can do to help and maybe even reverse your condition. First off, the thyroid produces two (2) hormones that convert oxygen and calories into energy. This energy is crucial for cognitive functions, mood regulation, digestive processes, a healthy sex drive and much more. There are two (2) main types of thyroid disorders. Hypothyroidism (Hashimoto’s Disease) is caused by not enough hormones being released. Hyperthyroidism (Grave’s Disease) is caused by too much hormones. Fortunately, both issues can be dealt with in similar ways. 1. Make sure you’re getting enough iodine, selenium and zinc. a. Food sources for iodine are: seaweed, kelp, dulse, raw dairy, wild-caught tuna and fermented grains. b. Food sources for selenium are: brazil nuts, spinach, yellowfin tuna, halibut, canned sardines, grass-fed beef, turkey and beef liver c. Food sources for zinc are: animal protein, asparagus, green peas, chick peas, cocoa, brussel sprouts, sesame seeds, pistachios, flaxseeds and mushrooms 2. Manage your stress and get enough rest 3. Get rid of external toxins in your kitchen, beauty and body care products 4. Take supplements when necessary a. Eating a diet that is high in anti-inflammatory foods b. Choosing a quality Omega 3 supplement c. Consider a probiotic supplement to support your immune health and a your gut One thing to note. Be careful when eating iodine rich foods. Too much iodine can be harmful and if you have hyperthyroidism, not hypothyroidism, so always consult with your physician regarding iodine supplementation. Are you one of the 60% of women you have thyroid issues? Have you tried any of these tips to manage your condition? What were your results? W3-Post5-4-Ways-To-Improve-Thyroid-Health

7 Essential Oils to Balance Hormones I will admit, I am brand new to the world of essential oils, but there can be some pretty significant health reasons to do some research and find out what works for you. I learned this week that hormone imbalances, digestion, asthma, menstrual pain, provides energy, healthy hair…..the list just goes on and on. So…..I’m definitely going to invest in some right away! Below is a list of the essential oils that will help us gals to regulate our hormones and have better health. Clary Sage – balances estrogen and progesterone and helps with menstrual pain Thyme – balances estrogen and progesterone Oregano – balances estrogen and progesterone Chamomile – relaxes your body and promotes sleep Lavender – helps to relieve stress, calms your body Rose – relaxes your body and promotes sleep Peppermint – relaxes and soothes your body There are several more, but these were the top ones. My recommendation would be to use them topically using a carrier oil like jojoba oil or coconut oil. I would also say, that to use the culinary herbs of sage, thyme and oregano can also offer terrific health benefits in addition to making your food really tasty without having to use lots of salt. What are your favorite essential oils? 👎 👎 👎 WK3-Post4-7-Essential-Oils-To-Balance-Hormones

5 Things To Sleep Better One of the things that my clients question me about the most is: “How can I get a better night’s sleep?” I think that’s pretty much an age-old question, and the answer is pretty simple, but it can also be pretty elusive as well. Today I’m going to give you 5 tips to help you get more (and better) zzzzz’s. Of course, a lot of them are going to include food (how could they not?) ? 1. The number one thing you can do RIGHT NOW to start getting a better night’s sleep is to change your diet. I know, spoken like a true health coach, but hey….it’s true. Reducing your carb and sugar intake before bed so that your body isn’t busy trying to digest all that stuff instead of relaxing and going to sleep. So, skip the chips and cookies and try my next tip; 2. Get some healthy fats in your system to help you fall asleep faster. Try having some avocado or some organic yogurt (without sugar). Why do these two (2) foods work so well? The answer is because they are high in magnesium and potassium. Both of which are relaxing to your muscles and your body. 3. Reduce your stress. I know, I just heard you say yeah right Collette! But it’s true! Reducing stress will help you to fall asleep faster and stay asleep. Try my tip #4 for that; 4. Turn off the TV and your electronics at least 30 minutes before bedtime. Blue light stimulates our eyes and our brains, which in turn can cause you to not be able to fall asleep. So, turn off the electronics and turn on some soothing music, lower the lights and indulge in a nice hot cup of chamomile or rose tea. 5. Lower the temperature. Your body rests best when it’s cool, so drop the temperature below 70 degrees. This will make your body more comfortable and improve your sleep. Sweet dreams ? Did you know that the recommended amount of sleep you should get is between 7-8 hours per night? How many hours do you get every night? Comment below ? ? ? WK3-Post3-Sleep

Fiber – What Does It Do? A fiber-rich diet will help your system in so many ways! 1) Regulates your digestion process, 2) Increases nutrient absorption, 3) Aids in detoxification, 4) Promotes weight loss because it provides more and longer feelings of satiety, 5) Great for heart health, 6) Regulates blood sugar A great source for fiber is the avocado. On my #WTMKlive show last week, I made a great chocolate pudding using avocado. If you’d like the recipe, let me know 😊 WK2-Post2-Fiber-What-Does-It-Do

Fiber – What Is It? We’ve all heard that we need to have plenty of fiber in our diets every day. But what’s the best way to get it and what exactly do high-fiber foods do? The recommended amount of daily fiber intake is between 25 and 40 grams, and even though many of us are eating a healthy diet, we still fall short, sometimes only getting 15 grams per day or even less. Fiber is a part of the structure of plants that helps to build plant molecules. It contains zero calories since it can’t be digested by humans, and even though fiber is found in carbohydrate foods like veggies, fruites, nuts and whole grains, they don’t contribute any carbs to our diets. So, you’re asking, if it can’t absorb it, why is it important for our health? Great question. It’s important because as it passes through our digestive system, it takes with it toxins, waste, fat and cholesterol particles, removing them from our bodies, which contributes to heart health, makes us feel full and helps with digestion and detoxification. There are two (2) different kinds of fiber, each of which have a very important role: 1) Soluble fiber slows down our digestion by attracting water and forming a gel-like substance and promotes weight loss because it slows the process of food emptying from your stomach and makes you feel full for longer after eating. 2) Insoluble fiber tends to speed up digestion by adding bulk to your stools (basically helping to relieve constipation) Great soluble fiber foods are oats, oat bran, nuts, flaxseeds, beans, lentils, peas, berries and carrots. Great insoluble fiber foods are brown rice, barley, bulgur, broccoli, cucumbers, carrots, green beans and zucchini. Another great food that is high in fiber are avocados. On my #WTMKlive show last week, I made a delicious chocolate pudding using avocado. If you’d like the recipe, let me know 😊 WK2-Post1-What-Is-Fiber

Heads up to all my business owner friends...@Katya Gorlova McEwen is doing a FREE (WHAT???!!!) 4-Day Challenge starting on Monday, August 14th on how to discover your dream client and stop hearing crickets!!! I've been training with Katya for the last 6 weeks and I can personally promise you that what she teaches is totally business transforming!!! I personally went from 300 views and few comments on my videos to over 1k views and tons of engagement in ONE WEEK!!! Click on the link above and register! She's giving away AMAZING prizes, one of which is her amazing signature course ($1997 value) SAY WHAT???!!! Hurry!!! Don't wait!!! Let's have fun together!!! http://upvir.al/ref/U7887320/ Who-Is-Your-Dream-Client-