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  • 2016_5_2

5 Ways to Deal with Criticism

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Life is hard and it is more difficult when you feel criticized. Here are some tips to get your through it and keep your happy! 

  • Don’t take criticism personally. People can have their opinions. You have yours and they have theirs.
  • Ask yourself: What can I learn from criticism? Often there is a nugget of truth and it is an opportunity for us to grow.
  • Remember some people look at life negatively. Don’t succumb to their negativity.
  • Remember that unhappy people look for more fault than happy people. Why should you let their unhappiness affect your happiness?
  • Learn from their words not from their tone. Separate out their tone and style of criticism from the message.

What do you do when you feel criticized?

Photo curtesy of pdpics.com
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National Take a Chance Day

On this day, take a chance on your dreams and your goals.  Mark Twain once said “Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did.  So throw off the bowline, sail away from the safe harbor, and catch the trade winds in your sails.  Explore.  Dream.  Discover. 

Celebrate your dreams by reading these big dreams of my Registered Dietitian Nutritionist Friends.

JoanTruteDreams

EllenGlovskyDreams

AmyGorinDreams

AbigailJDoughertyDreams

ChrisinHebronDreams

JamiliaReneLeporeDreams

TamaraHoffmanDreams

ElizShawDream

What are your dreams? The more people you tell the more they come true!

We can’t wait to hear!

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What I Do When I Screw Up Big Time

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I backed out of my garage without lifting the garage door! (Yes, $1,000 later!) I make mistakes every single week. Big. Mistakes. I hate my mistakes. ER visit! Computer hack! Wild day! For weeks, spam emails have been pouring into my computer. I made a giant mistake when I answered the phone and let someone from “Microsoft Outlook” run a program on my computer. The day was horrible as I was running to check on Gary who was trying to pass another kidney stone on the couch and back to my office. Within two hours of this life changing call we were in the ER. I was vulnerable. When the guy called I was ecstatic that someone was reaching out to help me. As a Law of Attraction Coach I thought, yes this is attraction. Luckily I got his phone number and we figured out his scam. Since then I have changed all passwords, stopped my banking, and cancelled all my credit cards. I used my new business card one time and it was used 4 days later in London. I highly recommend Life Lock. They found my name 5 days later on a black market chat room. For $109 it is piece of mind.

We really don’t have lessons on how to deal with failure. Life is supposed to be perfect. I failed. I failed again.

I used to be so hard on myself until I discovered the science of self-compassion which soothes you during challenging times. It is giving yourself the same kind of loving kindness that you would dole on a baby or your pet. Instead of ignoring pain you stop and tell yourself, “This is really difficult right now, how can I comfort and care for myself in this moment?” Having compassion means honoring your humanness. Life will not always be picture-perfect and you will encounter frustrations, losses (small and big), and fall short of your finish line. The more you open your heart to this reality instead of constantly fighting it, the more you will be able to feel compassion for yourself. Dr. Kristin Neff, the leading scientist on self-compassion tells us there are three parts.

Self Kindness

Treating yourself with kindness, just like you would a friend. Remember criticism of yourself is not an effective motivator and undermines your confidence and creates fear. 

Common Humanity

We think we are the only ones going through hard stuff. Everyone has “stuff” like running late and missing appointments, breaking a tooth, having a car accident, or an unplanned surgery. We cannot change what is happening around us but we can change our response.

Mindfulness

Be aware when you are suffering. In order to respond in a compassionate way you need to realize you are stressed out. Don’t go immediately into solution mode; rather turn towards the painful feelings and sit with them and say, “This is really hard right now.” Then ask yourself, “What do I need to do to feel better right now?”

Here are two exercises that you can use to give yourself some loving self-compassion.

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Soothing Touch/ Self-Compassion Break one

Close your eyes. Feel your hands. What are they touching? Put one hand in the other. This is soothing touch. Place one hand on your cheek and notice how that feels. Next cradle your face in both hands.

Gently stroke your arms. Cross your arms and give yourself a gentle squeeze and notice how this feels. Place one hand over your heart and feel your heart. Next place two hands over your heart. Gently rub your chest using circular movements and notice how this feels. Place your hand on your belly and one over your heart and notice how this feels. Cup one hand in the other in your lap and notice how this feels.

 

Self-Compassion Break two

Think of a situation in your life that is really difficult and causing you a lot of stress. Feel discomfort in your body as you bring this difficult challenge to mind. Notice where in your body thinking about this creates tension. Stop. Notice how this feels. This is a moment of suffering. Become mindful of your suffering. Say to yourself, “This hurts” or “this is really stressful.” “It’s not just me.” “I am not alone we all struggle in our lives.” Put your hands over your heart and feel the warmth of your hands on your chest. Notice how it feels to be there for yourself to give yourself the love and compassion that you need and deserve. Next, Ask yourself, “What do I need to hear right now?” May I accept myself as I am! May I be strong! May I be safe! May I live in peace. Settle in and write things down how this felt to you.

These exercises were adopted from my colleague Dr. Susan Albers a masterful self-compassion Wellcoach® Please visit her website for more.

When I was really wigging out I soothed myself by stroking my hands on my arms. I also used this 30 second compassion technique using my hands to change my brain state from fear to acceptance.

DaliLama

The Dali Lama reminds us, “If you want others to be happy, practice compassion. If you want to be happy practice compassion.”

Invest in your happiness by practicing self-compassion. You have one life to live, just imagine it is the one you truly love! We would love to hear your thoughts on starting self-compassion in your life.

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Celebrate National Garlic Day with Tips from Five Registered Dietitian Nutritionists

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Garlic! You either love it or hate it!

 

Scientific research tells us that slicing, chopping, mincing or pressing garlic before cooking will enhance the health-promoting properties of garlic. Allicin is a sulfur-based compound and an enzyme called alliinase are separated in the garlic’s cell structure when it is whole.

The more finely the garlic is chopped, the more alliicin is produced. You will get the strongest flavor and greatest amount of allicin if you press garlic or mince garlic into a smooth paste. The stronger the smell and flavor of garlic, the more health-promoting nutrients they contain.

Let the garlic sit for about 5-10 minutes after cutting while you prepare other ingredients which will ensure synthesis of allicin. Research on garlic reinforces the validity of this practice. When crushed garlic was heated its ability to inhibit cancer development in animals was blocked; yet, when the researchers allowed the crushed garlic to ‘stand’ for 10 minutes before heating, its anticancer activity was preserved.

How much garlic?

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Studies have shown a consumption of 20 grams per day which is approximately the weight of one garlic bulb have been associated with a 9% decreased risk of gastric cancer.

Here are five more ways to deliciously increase your garlic intake from my Registered Dietitian Nutritionist friends.

 

Joan Trute MA,RD, CDE, LD

Joan Trute, MA, RD, CDE, LD

My favorite thing to do with garlic is to roast it. Drizzle a bit of olive oil, pepper and a tad of salt and slather on a crusty Italian bread. Yum!

Amy Gorin MS RDN

Amy Gorin, MS, RDN

I enjoy adding garlic to many of my savory dishes. I’ll toss it into a stir-fry, like my Vegetable “Fried” Rice with Almond-Teriyaki Sauce, or I’ll add it to a quiche. I also love to spread roasted garlic on bread as a healthier alternative to butter.

Christin Hebron RD

Christin Hebron, MBA, RD, LD

Garlic! I love garlic, so I pretty much use it on everything. I especially love sprinkling minced garlic over roasted vegetables. 

Jamila René Lepore, MS, RDN

Jamila René Lepore, MS, RD/N  

I like to add garlic to just about everything, and enjoy both fresh and dried. When cooking healthier, we often cut out foods. Adding herbs and spices, like garlic, can add back a ton of flavor and nutrients with very few calories. One of my favorite lunches, a cauliflower rice burrito bowl, uses garlic to make the veggies pop! 

bethrosenBeth Rosen, MS, RD, CDN

In the summer, I have an abundance of grape tomatoes in my garden, so I developed a roasted grape tomato sauce recipe that only has five ingredients; one being loads of garlic!  I freeze it in batches and we eat it all winter – on pasta, as pizza sauce, and my son will drink it right from the container!  It’s a fool-proof recipe with tons of flavor.  

What is your favorite way to enjoy garlic?

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Vegan Chai Creamsicles

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Are you looking forward to warm sunshine summer days as much as I? I am delighted to share a recipe from my colleague Nicole Rodriguez, RDN, NASM-CPT using Liquid Sunshine! Seriously! Sunshine!

Nicole writes, ‘Living near the beach, I’m always trying out recipes that will cool you down without bloating you up.  With only four ingredients, these Vegan Chai Creamsicles fit the bill!  Jahmu, also known as Liquid Sunshine, adds a subtle spicy kick, while ripe avocado and banana deliver a boatload of creaminess.  As for their preparation, it’s about as easy as a stroll along the shore!”

creamsicle collage

Special equipment: Blender (I used the single-serve cup of the Ninja), popsicle molds

Servings: 4-6 popsicles

Ingredients:

  • 2 small (6-7 inches) ripe bananas
  • 1/4 C. ripe avocado
  • 1 C. Vanilla almond milk (I used Califia Farms)
  • Picture of liquid sunshine on a teaspoon
  • 2 tsp. Liquid Sunshine (Caffeine Free Turmeric Ginger Instant Chai Mix)

Instruction: 

Combine all ingredients in blender until smooth.  Pour into popsicle molds, taking care not to overfill.  Freeze overnight (at least four hours).  Remove from molds and serve.  Best when consumed within 1 week.

 

Nicole Rodriquez2

Nicole Rodriguez is a Registered Dietitian and NASM-Certified Personal Trainer.  Marrying her first career as a sales and education executive in the skincare industry with her expertise in nutrition and fitness, Nicole helps her client’s live beautiful, healthful lives.  She resides in Long Beach, NY with her husband and toddler daughter.  When she’s not at the gym, in the kitchen, or researching the latest beauty products, you’ll find her on the beach! You can find also find Nicole @NRodriguezRDN

 

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Laugh to Beat Stress

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The old wives tale about  laughter being the best medicine just got an update as researchers at California’s Loma Linda University have found that anticipating laughter lowers levels of three stress hormones. Stress hormones wreak havoc on our immune system and laughing brings them down.  The studies show that even if you anticipate a humorous event the stress hormones can be lowered.

The stress hormones – cortisol, epinephrine (adrenaline) and dopac (a brain chemical that helps produce epinephrine) – were reduced by 39, 70 and 38 percent, respectively, among a small group of volunteers anticipating laughter.

So no matter how you look at laughter – or the anticipation of laughter – it appears to do us good, either by elevating hormones that make us happy and healthy or by lowering natural chemicals that contribute to unhealthy stress levels.

 Get ready to laugh!

Watch this 3 minute video and celebrate International Moment of Laughter Day!

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Happy National Beer Day!

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Of course being a “Cheesehead” from Wisconsin I adore Spotted Cow beer. What makes it more adorably special is that is only served in Wisconsin and we have to run to Wisconsin to buy it. My new favorite beer is Omission Pale Ale. I can’t even tell it is gluten free.

Growing up in Milwaukee Wisconsin, it seemed like every day was a beer day! I don’t remember too many dads including mine drinking milk at dinner or anything else. Just. Beer.

What is so interesting is that when I starting dating Gary my now husband and he drank milk with dinner I didn’t think he was “man” enough. Thank goodness he is a Triathlete who drinks beer on occasion not every day. I have fond memories of working at Pabst Brewery in college and slurping down free shorties at lunch and my breaks! It was a fun job to stay the least.

beer blog post

My life changed last July 13, 2015 when I found I was gluten sensitive. I still remember being in total denial for at least one week. My last “real” beer was with Julie and Tim Thoma on their pontoon boat on July 19, 2015. It was not even fun to drink that Amber Bock Beer as I felt guilty knowing I was creating havoc and inflammation. My dietitian sister was right. When you eat a food you know you are sensitive too, you feel guilty and it doesn’t even taste as good. Ignorance is bliss!I tried many gluten free beers and I really like Omission Pale Ale. Tasting is believing!

paddle tap

You want some fun rent out the Tap Boat on Lake Minnetonka!

 

 

 To help me celebrate National Beer Day, I asked my favorite Registered Dietitian Nutritionist Friends what their fav beers and recipes were. Check them out!

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Rosanne Rust, MS, RDN, LDN

I like to drink beer. Does that count? We love a local microbrewery – Voodoo. They also serve Brunch on Sunday and daily they feature their ‘Met-mosa” which is their Belgium style ale with orange juice. Vitamin C! I have recreated that at home for holiday brunches – any good wheat, or Belgium style beer with orange juice. Like a mimosa but with beer. I also like to add dark beer to beef stews or chili.

Joan Trute MA,RD, CDE, LD

Joan Trute  MA,RD, CDE, LD

My favorite thing to do with beer?  Of course drink it!  Michigan has a lot of craft breweries ROAK in Royal Oak, MI, Short’s brewery in Bellaire, Bells brewery  in Kalamazoo, Founders in Grand Rapids, Atwater Block Brewery in Detroit and Arcadia Ales to name a few.

Mandy Enright, MS, RDN, RYT

Mandy Enright, MS, RDN, RYT

I LOVE cooking with beer, so it’s hard to pick only one recipe!  This is a treat that should be enjoyed in moderation, but it’s a big hit at parties- my Boozy Brownies with Irish Coffee Whipped Cream These brownies require a chocolaty stout beer.  The Jersey Shore is exploding with local breweries, so I always make these brownies with a local stout beer (favorites include Morning Bell from Kane Brewery, Ocean Township, NJ and Parade Day from Beach Haus Brewery, Belmar, NJ – both include beans from local coffee roasters!).  

My favorite beer is anything Jersey Shore local. Beach Haus Brewery does this amazing rye beer made in an American wheat style called Herb’s Rye.  It’s a great flavorful beer that is perfect any time of year.  

Rebecca McConville, MS RD LD CSSD

Rebecca McConville, MS RD LD CSSD

My husband makes a delicious stew with turkey (wild ) where he cooks in it a can of beer with onions & veggies. Keeps it really moist and doesn’t really have a beer taste. Hoping he gets one this spring so we can have it again!

Jamila René Lepore, MS, RDN

 Jamila René Lepore, MS, RD/N

I love to make beer lemonade or use it in marinades when cooking! It adds a depth of flavor you can’t get with any other ingredient. My absolute favorite type of beer is a Hefeweizen. They’re typically less bitter but full of flavor and are quite refreshing on a hot day!

Lindsey Pine MS, RDN, CSSD, CLT

Lindsey is drinking a HUGE hefeweizen beer at Ralph Brennan’s Jazz Kitchen at Downtown Disney in Anaheim, CA

Lindsey Pine MS, RDN, CSSD, CLT

I enjoy a wide variety of beers, but I’m really enjoying French Canadian beers Blanche de Chambly and La Fin du Monde right now.  Besides drinking beer, I love to cook meatballs in beer! Instead of simmering meatballs in tomato sauce after browning, try simmering them in beer for extra scrumptious flavor. Lagers and wheat beers lend well to a wide palette of flavors that may be mixed in to your beef, pork, chicken or turkey meatballs. Check out my turkey meatballs glazed in beer.

 

Here is more scoop on the truth about beer from WebMd.

Celebrate! We can’t wait to hear what is your favorite beer or favorite recipe.

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The Secret to the New 2015 Dietary Guidelines

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March is Nutrition Month and a great time to review the 2015 – 2020 Dietary Guidelines. Every five years, US law requires an update of the Dietary Guidelines, which were created in 1980 as a reminder of better health habits. The guidelines are great for helping with grocery shopping lists but also help shape nutrition policy, education, and food assistance programs.

Sugar: We are currently eating 13% of our daily calories in added sugar. The guidelines suggest that added sugar should not account for more than “10 percent of total energy.” So what! We don’t eat “percents.” We do eat teaspoons. The average American is eating 22 to 30 teaspoons of sugar a day and the new guidelines suggest we eat 12 teaspoons. The average calorie requirements for healthy adults are about 2000 calories per day. So, 10% of 2000 calories is 200 calories; 200 calories equals 50 grams of sugar; one can of Pepsi or Coke equals 35 grams of sugar. By contrast, one bottle of water or sparking water equals zero grams of sugar. Read labels for added sugar like honey, maple syrup, high fructose corn syrup, and molasses. My favorite sweeteners are xylitol and stevia. The less sugar you eat the less you will crave it. Trust me. Dark chocolate or a piece of fruit is a perfect way to end your meal. Bottom line: Decide if the amount of sugar you eat is important to you and then take action.

Salt: The average adult consumes 3,400 milligrams of sodium a day. The guidelines suggest we consume no more than 2,300 milligrams a day, which is equal to one teaspoon of salt. American Heart Association tells us to eat 1500 milligrams for good heart health. One teaspoon of salt is 2,400 milligrams of sodium. So, ditch your salt shaker and replace it with tasty spices and herbs. My favorites are at www.penzeys.com, which I eat at every meal. I enjoy Fox Point on eggs, Northwood Seasoning spices up my beef, and I love Penzeys Greek Salad Dressing. Most of the sodium in our diets comes from processed food so avoid packages (e.g. replace canned veggies with fresh). Use the Nutrition Facts label for your frozen pizza, frozen entrees, and soups. Eat around the outside of your grocery store. When dining out, ask your waiter or waitress for no added salt. Bottom line: Decide if the amount of salt you eat is important to you and then take action.

Fat: Limit saturated fat to less than 10 percent of calories a day. For a 2,000-calorie-a-day diet, that’s 200 calories or about 22 grams of saturated fat. Use the Nutrition Facts label to find out how much fat is in the foods you eat. The Nutrition Facts label shows the amount of total fat, saturated fat and trans-fat in one serving. To monitor the fat in your diet, simply add up the fat grams from all the food you ate. If you’re on a 2,000-calorie-a-day diet, 400 to 700 calories can come from dietary fat, which translates to between 44 and 78 fat grams a day. Avoid trans- fats. Read your food labels. By law a serving of food containing less than 0.5 grams of trans fat can be labeled as 0 grams. Therefore, it’s important to also check ingredient lists for the term “partially hydrogenated.” Use oil instead of solid fats. Replace saturated fat with healthier monounsaturated and polyunsaturated fats. Cook fish, like salmon and mackerel, instead of meat at least twice a week to get healthy omega-3 fatty acids. Bake or broil lean meat and skinless poultry. Snack smart. Many popular processed snack foods are high in fat. Bottom line: Decide if the amount and type of fat you eat is important to you and then take action.

The real secret to healthy eating is identifying the difference between wanting and deciding. Wanting is sitting on the couch reading this article. Deciding means you are jumping in whole-heartedly, doing whatever it takes to make healthy eating a priority in your busy life. Focus on one baby goal – “I will eat a healthier breakfast.” To be successful, you have to decide. Healthy eating goals are doing and decisions are thinking. The power is in your decision. You have to DECIDE! Better get busy! March is the perfect time to decide! A great resource is www.choosemyplate.gov.

For this original article in the Eden Prairie News check out this link

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Beliefs: Are They Keeping You Stuck?

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You can accomplish anything you wish if you believe in yourself, set realistic goals and take consistent, persistent action. You can have all the good intentions and support that is needed but our thinking can make us stuck. Ask yourself: what beliefs are usually rolling around in my head? Are my beliefs in aligned with the decisions and goals I have made? Do you even think about your beliefs?

Your beliefs determine the life you have. If you are feeling stuck and are unhappy with your life, examine your beliefs. 

 

 

Step One: Identify Your Empowering Beliefs.

“I can do anything I set my mind to.”

“I can learn to be happy with myself.”

“Others opinions of me don’t matter.”

How do these beliefs empower you? How do they give you strength no matter what happens in your day?

Write done your number one empowering belief and post it on your bathroom mirror.

 

Step Two: Identify Your Limiting Beliefs

“I’ll never be good enough.”

“I’m a failure.”

“I’m too old to make changes in my life.”

What are the consequences of hearing these beliefs? How are they keeping you stuck and from the life you truly desire?

 

Ask yourself:

How is this belief ridiculous?

Who did I learn this belief from? And are they a person worth emulating?

Are they living the life I want?

 

Many evenings I work until 10 pm and can hear my precious mom in my head saying, “No rest for the wicked.” She must have said that one hundred times growing up. If I had not gone to coaching school I would surely think I am unworthy of happiness because I am “wicked.” It is time to dump the old stories rolling around in our heads.

 

Step Three: Write a Replacement Belief for each Limiting Belief

“I’ll never be good enough.”

“I could get into medical school if I wanted to – it is not my true passion.”

“I’m a failure.”

“I’ve accomplished everything I’ve attempted; I attended UC Berkley, the # 1 public university in the world.”

“I’m too old to make changes in my life.”
“Personal growth is a life-long process.”

 

Ask yourself:

What do I need to achieve my goals?

Who can support me?

Who can I emulate that is already doing what I want to do?

So what are you thinking today? Happy thoughts? Sad thoughts? Tomorrow’s plan? Troubles and challenges? If you want to have a juicy life lived to the fullest, examine your beliefs and change the ones that are not leading you to what you desire. Dump your worry, fear, anger and “comparitis” to other people. Think empowering beliefs instead. Your happiness depends on it! Better get busy!

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Holistic Cannabis Summit

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You should attend the Holistic Cannabis Summit because—

1.       Medical marijuana has been approved in 23 states plus DC. If it’s not in your state, it’s coming to a state near you!

2.       You already know about cannabis for cancer chemo symptoms. What about cannabis for cancer treatment, autism, migraines, and gut health?

3.       It’s crucial to learn about the endocannabinoid system in the human body. You’ll understand why cannabis has so many applications in health + wellness

4.       Cannabis is an antioxidant. It even has a US government patent!

5.       You’ll find out about cannabis for insomnia, stress, and pain.

6.       Cannabis is a plant – it’s an herb. Nutritionists tell us to eat more plants!

7.       Herbal medicine is safer and more effective than pharmaceuticals.

8.       You’ll find out about how cannabis can help your pets. Yes, it’s for Fluffy and Fido, too!

9.       We feature 25+ top experts in cannabis and holistic health.

10.   It’s free and online – what could be better!

Visit the website for more information on how to sign up!

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