| Karan Peters my dear friend, loves this soup. She is the queen of celebrating every single holiday!
1 10 oz package frozen strawberries, thawed Combine all ingredients in blender and process until smooth. Ladle into soup bowls and garnish with a strawberry half. You can garnish with a sprinkle of nutmeg. Serve with a kiss or hug. Serves 4. |
→ No CommentsTags:strawberry soup·valentines day healthy party recipe
|
→ No CommentsTags:self love·things to do in february·valentines day to do list
Thanks to Dr. Jo for this guest post. Dr. Jo is a PhD nutritionist and registered dietitian who enjoys helping busy people stay healthy, sane, and productive!
Need a little giggle and motivation to get moving? I’ve got you covered! First, check out this video about people stuck on an escalator.
Second, read these fun 27 rules for conquering the gym (from the Wall Street Journal). They include:
Don’t fall for gimmicks. The only tried-and-true method to lose 10 pounds in 48 hours is food poisoning.
Please, for 2012, come up with some practical ideas to move more…that you can keep up long-term. Routinely take the stairs. Get a stand-up desk. Find a movement-related hobby that’s so much fun it doesn’t feel like exercise.
→ No CommentsTags:
Should I take a fish oil supplement?
American Heart Association Recommendations:
International experts agree almost everyone needs at least 500 mg of EPA+DHA per day.
What is most important to read on the label?
Focus only on the EPA and DHA. The front label may say 1 gram of total omega three fats.
Go to the ingredient panel and ONLY add up the EPA and DHA….do not care about “other omega-3s. EPA and DHA are the best studied and most functional omega-3s. Other omega-3’s refers to omega-s’s (such as DPA and ETA) that naturally exist in fish oil in low levels. Some labels may list omega-5, 7, etc. but these naturally occur in all fish oil and are not essential for health.
The above fish oil supplement provides 650 mg of EPA + 450 mg of DHA = 1100 mg of omega-3s.
I take my calculator to the health food store. I calculate what 1000 mg of fish oils (only the EPA and DHA) cost per serving and purchase the least expensive.
They vary widely in terms of quality, their purity, taste, triglyceride form, and third party testing.
The best fish oil supplements are made by a fish oil company. The brand I am using for my entire family now is Nordic Naturals and I buy them at Lakewinds.
→ 3 CommentsTags:chere bork rd·dha·epa·fish oil·nordic naturals·omega 3 fatty acids
Laura Henry, Chere, Dani enjoying a Minnesota winter! Now it snows!
60 degrees in January in Minnesota! There has never been a 60 degree temperature recorded during the first week of January in Minnesota’s climate record. EVER!! Many people love it. Winter people like Gary hate it. His new snowshoes are waiting for him. A winter of fun XC skiing seems less and less likely. I feel very badly for people who depend on our snow economy. We forgot we are not in charge.
This fall I had cataract surgery and lenses implants. I developed an infection in my right eye that does not seem related to the lenses implants rather an infected plug placed years ago in my tear duct. Today, I type with cloudy vision which drives me crazy. Last week’s tear duct surgery has seemed to make my vision cloudier. The topper is Health Partners paid $7441.00 for the first eye and doesn’t want to pay for the second. I have to appeal. I forgot I am not in charge
I have coached a wonderful scientist who has worked at a major Minneapolis corporation for 9 years and has had 15 bosses. The latest boss makes poor decisions, is not organized, is not technical enough and is always taking time off and does not know the word acknowledge. No matter what this scientist does she cannot make her boss happy. We have coached about the difference between controlling people and influencing people. Through coaching she is reminded she is not in charge of anyone other than herself. And perhaps the only people she used to influence were her children in grade school.
All of these situations, the weather, a body part that does not work or a boss you can never please can get you down. Every single day your life brings you wonderful surprises and amazing challenges. Each of these stories begs the question, What am I in charge of?
With this continued cloudy vision I struggle to read emails and feel productive. I keep on waiting. Waiting for my whole life to work…my body, my relationships and my garbage disposal.
I can either focus on abundance and on what I have, or focus on what I don’t have.
Here are five ways I “flip the switch” to positivity. (Some days I need to do this every five minutes!)
1. Just Decide.
Decide you can only be in charge of you.
2. Dump taking things personally.
Let comments bounce off your body. I picture my body like a huge tennis board and I let judgment or negativity from others bounce off me and return them to the sender.
3. That Doesn’t Work For Me
When you feel like boundaries have been crossed, in a kind, caring, gentle non –emotional way say,“That doesn’t work for me.” Be quiet and listen.
4. Respond Versus react
After hearing a negative comment or something you disagree with, picture yourself responding and taking two steps forward instead of reacting taking two steps backward.
5. You own your beliefs, habits and actions
Remember you are in charge of your beliefs, habits and actions.
You cannot always control what happens to you but you can control how you react to it. Your thoughts create your day. You are in charge of your thoughts. Your thoughts can be like a snowless Minnesota winter or a Hawaiian sunshine day. Trying to control other people is like trying to control the weather.
If you close your eyes you can feel the sand under your feet North Shore, Oahu
Hanama Bay, Oahu The best place to snorkel on Oahu
And boy is that a waste of energy! Wishing you Hawaiian sunshine!
I would love to hear how you flip the switch to positivity and remembering what you are in charge of. Our favorite story will receive a box of tea from Hawaii.
5 tips to be in charge of my life
→ 4 CommentsTags:5 tips to be in charge of life·Chere Bork·hawaii pictures·positivity nutrition
Growing up Catholic in Milwaukee meant meatless Friday night suppers. Our mom often made salmon loaf or a tuna pea potato chip casserole which all of us kids loved. Laurie came up with this really fantastic 5 ingredient salmon recipe. Your heart would love you if you cooked up these omega threes every week.
Combine salmon, breadcrumbs, egg, onion, 1 tablespoon oil, salt and pepper in a large bowl and stir to blend. Shape into 4 patties and refrigerate 30 minutes. Heat skillet with the remaining oil over medium heat. Add salmon and cook 5 minutes per side. Serve on whole grain roll or salad greens with your favorite toppings. Makes four servings.
Nutrition: 278 Calories; 25 gm Protein; 15 gm. Fat; 10.7 gm. Carbohydrate; 311 mg Sodium
What a surprise! Susan Zimmerman surprised me with cooking the Salmon Patties. She even bought a new patty maker. They were gorgeous. We ate with all our senses.
If you are squeamish about picking out bones out of the salmon buy some plastic gloves at Walgreens. One box has 100 gloves and is only $4.00. I use the gloves most often when I dice up jalapenos. And now that Brett is living with us again I sure use more them in cooking!
Chris Heeter, Robin Getman, Suzan Zimmerman and Gaye Lindfors - my speaker mastermind group really appreicated Susan's Salmon Burgers
→ 1 CommentTags:catholic fish dinners·dinner under 300 calories·salmon patties
Like I mentioned in my news segment, eggs are great flu fighters! Here are my five favorite things to do with eggs
Hard Cook Them
Place eggs in your saucepan and cover with water. Bring to a boil and boil the heck out of them for ten minutes. Cool under cold running water. Perfect gorgeous light yellow yolks! Works like a charm. I learned this egg trick from my friend Julie Zabloski. Hard cooked eggs are best enjoyed with a crack of pepper and Alaea Red Hawaiian Sea Salt.
A fun way to serve hard cooked eggs is on popsicle sticks. Food can always be fun!
Chicken Stuffing
Our mom cooked chicken and stuffing every few weeks. We loved the savory of the sage marrying the sweetness of the raisins. Laurie and I re-created our mom’s chicken stuffing recipe using only five ingredients.
Combine onion and chicken stock in saucepan and bring to a boil. Reduce heat to low and simmer 10 minutes or until onion is softened. Remove from heat and stir in remaining ingredients. Mix well. Stuff a roasting chicken and follow directions for stuffed chicken. Or bake at 350°F in a lightly oiled 2 quart covered casserole dish 40 minutes.
Makes 8 servings.
Nutrition per serving: 152 Calories, 5 gm Protein, 2.7 gm Fat, 27 gm Carbohydrate, 342 mg Sodium
Make Ice Cream
Nothing beats homemade ice cream. I use the vanilla ice cream directions that came with my Cuisinart Frozen Yogurt and Ice Cream Maker.
Make Vanilla Pudding
This recipe is a family favorite comfort food. It’s also a quick dessert recipe for company. Slice a banana in your favorite pie crust and pour this vanilla pudding over…banana cream pie coming right up.
In 1 quart casserole blend together sugar, cornstarch, and salt. Gradually stir in milk, mixing well. Microwave 5 to 7 minutes, stir every 3 minutes until mixture is smooth, thickened and clear.
Stir in a small amount of hot pudding quickly into egg yolk.
Return egg mixture to hot pudding, mixing well. Microwave at medium high 1 to 3 minutes. Add butter and vanilla. Stir until butter is melted. Pour into serving dishes and refrigerate.
Make a homemade face mask
My niece Hannah uses my kitchen as her cosmetology lab.
Mix all ingredients until smooth. Pat on your face Leave on until dried. Your face will feel very smooth and clean afterwards without any chemicals.
→ No CommentsTags:5 things to do with eggs·Chere Bork·eggland's best eggs
They say love makes the world around, but what people are really starving for is appreciation. It is the foundation of a successful business, family life, and marriage. It is the balance between giving and receiving. Receive value and show your appreciation. In the business world, you will have increased customer loyalty, and a more dedicated staff. In family life, your home will be more joyful and happy.
Say Thank You.
Anytime someone provides you with value, thank them. Do it verbally, write an email, send a card, leave a voice mail.
Focus on the Positive. Appreciate what is good when talking to someone, not what is not good. What you focus on becomes bigger and bolder.
Ask How You Can Make Their Day. Be sincere and you will be surprised at what is needed.
Use Your Gifts To Show Appreciation. Appreciating others should be easy, not hard. Do you what you do best and people will know that you do care.
Date Your Spouse. Successful people have a cheerleader supporting them through good times and bad times. Show your spouse you do appreciate them and create a date “just because” you care.
→ No CommentsTags:positivity speakers MN·savor life chere bork RD·tips for appreciation
After my tv segment on cold and flu fighting foods, I had a great question from a reader. They wanted to know about the yogurt levels in sugar. Here’s my reponse:
You are correct. Yogurt does contain sugar and some yogurts contain so much they should be in the candy and dessert aisle rather than the dairy case!
YoCrunch contains 14 grams of sugar per serving. YoCrunch contains natural sugars from the milk of yogurt and the added fruit. This sugar comes from lactose which is the natural form of carbohydrate found in milk and also some sugar from the whole pieces of fruit found in the yogurt. A bit of real sugar is also added. I’ve attached a YoCrunch Label- Greek Exotics for you to see.
Plain yogurt typically provides 8 to 12 grams from lactose without any added sugars. YoCrunch is higher due to the added pieces of pomegranate, blueberries or raspberries.
There are so many nutrition benefits of eating YoCrunch yogurt, like Calcium (1 serving is like drinking 8 ounces of milk), protein (12 grams is double that of normal yogurt which has 6 grams) and probiotics which help your immune system.
As a RD I feel there are so many nutritional benefits of eating this yogurt I am not concerned about 14 grams of sugar. And, I have seen many yogurts that are over 25 grams!
→ No CommentsTags:chere bork dairy rd·is yogurt healthy·sugar in dairy·yo crunch nutrition
A year later, can you even remember your New Year’s resolutions? Are you thinking of making the same ones this year? Are you “shoulding” on yourself again with your New Year’s resolutions? Shoulds are those things you think you have to do, but don’t really want to do.
Big should -I should exercise. Bigger should – I should lose weight. I should make more money.
My favorite should – I should be happier. Shoulds can feel heavier than the pounds on your scale and can zap your energy. On the other hand wants give you energy and can be your life’s sweet spot. If you spend most of your day busy and taking care of others, do you really think you will have the energy or time to lose weight? Or if you spend all of your energy on your current job and you think you SHOULD work on finding a new job with more life balance in the evening when you completely exhausted, do you really think it will happen? If you are unhappy with your job and think you SHOULD do something else, you will not make progress until you want to in your heart.
Shoulds versus Wants
Shoulds
Wants
How to start? Use the four areas of life like my client Cathy to create your wants for 2012.
This year choose your resolutions because you WANT TO, not because you SHOULD. Remember these are your resolutions… your relationship with you and who you are and what you WANT to be are at the heart of a joyful, balanced and purposeful life.
The life that just makes you WANT to jump out of bed in the morning. So get out that paper and start to create your wants that reflects your values, your deepest joys and the real you. If not this year…when? When will be the time for you to fall in love with your life?
Better get busy you only have one life to live. Imagine if it was one you loved.
→ No CommentsTags:chere bork rd·enjoy life·new year's resolutions·shoulds vs wouds
Chere believes life is easy and we make it hard. She empowers people as a National Speaker, Media Spokesperson and Wellcoach® faculty member with the 5 key ingredients for savory living – purpose, energy, balance, happiness and health. Learn more here.
Chere empowers you to take charge of your life with the five key ingredients to give your life energy, simplicity and enthusiasm.; Learn more and order.
