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  • 2016_9_26

What’s the Buzz With Chocolate Milk?

Happy National Chocolate Milk Day Everyone!


Yup, I chugged down three glasses of chocolate milk at the Minnesota State Fair.

Chocolate milk is of my most favorite foods. Ever! Since I can remember I recall chugging down glass after glass of chocolate milk with my brother and sisters.  Craving sweets? Drink a glass of chocolate milk. With 9 essential nutrients and 8 grams of protein per glass it will fill you up not out.

3 More Reasons Why I Love Chocolate Milk

Flavored & Chocolate Milk Help Kids Get Their Nutrition and Maintain a Healthy Weight.

Studies have shown that kids who drink flavored milk meet more of their nutrient needs; do not consume more added sugar, fat or calories; and are not heavier than non-milk drinkers. Low fat chocolate milk is the most popular milk choice in schools. Did you know kids drink less milk (and get fewer nutrients) if it’s taken away?

Researchers studied more than 46,000 children and found kids who consumed the most milk and dairy products were 38% less likely to be overweight or obese compared to children who ate the least. And, with each extra daily serving of milk and milk products, children had a 13% lower chance of being overweight or obese. Those are big statistics.

Chocolate Milk is a Great Workout Recovery Drink.

Compared to plain milk, water, or most sports drinks, it has double the carbohydrate and protein content, perfect for replenishing athlete’s tired muscles. Chocolate milk’s high water content replaces fluids lost as sweat, preventing dehydration. It has a nutritional bonus of calcium with just a little sodium and sugar — nutrition that helps recovering athletes retain water and regain energy. Calcium is often lacking in an athlete’s diet. Bonus!

Chocolate milk is high in calcium.

Milk is the number one food source of calcium (and vitamin D) in the American diet (based on what people are actually eating) in both adults and children. Milk provides 300 milligrams per 8 ounce serving. Calcium absorption from milk is higher than from some non-dairy foods that contain smaller amounts of calcium. For example, only 5 percent of the calcium in spinach is absorbed and usable by the body, while 28 percent of the calcium in milk is absorbed.


Don’t wait for the next State Fair, next time you go grocery shopping, grab some chocolate milk. Your body will thank you! What are your chocolate milk habits? We can’t wait to hear


Five Tips to Celebrate Family Meals Month


September, Family Meals Month is a good time to set a successful dinner table especially in the fall with hectic family schedules. I asked Barbara Baron, RDN a healthy eating consultant and a Family Meals Dietitian for some tips to help you put some healthy foods on the table in no time at all.  

Barbara’s Five Family Meal Saving Secrets!

Be Flexible. 

Adapt meals to the way you and your family live, but make it healthy! If you work late and need to get your children off the bus to a game or practice, plan ahead so you can sit and eat before or grab a satisfying snack (string cheese and a fruit) to hold you over until you get home and eat a meal together sitting (not standing) together at the table!


Cooking Together!


Cook Together. Eat Together Stick together.

Good memories start in the kitchen preparing the food. Get family (or friends) of all ages to help. Peeling, chopping, washing teach basic cooking skills. Setting a “proper” table can help start good table manners; and just gathering together encourages conversation. Aim to sit together with family at least twice a week if you cannot go for all 7. Invite your children’s friend to stay for dinner, too. At the table and in the car to and from practice, parties, play dates, etc. are two great places you learn about their lives.

Make Mealtimes Memorable.

Start by bringing a healthy attitude to the table. It helps to make a favorite food from a member in the family. If you introduce something new to the meal, it helps to bring a little known fact or family history about that food to increase acceptance. Trite but true, put away all devices and enjoy a conversation. Ask each other, especially your children, what was the favorite part of their day or what they are looking forward to? Barbara raised two boys, and learned very quickly – never to ask, “Did you have a good day?” The answer was always “good”. Ask the open ended questions


Eating Together!

Salad is a Staple at Dinner.

Salads can help curb your appetite so you don’t overeat. Barbara’s mom served a salad with every meal, (so did mine) and she continues the tradition. Choose greens rich in Vitamins A, C and potassium, too! Barbara loves using Escarole, Chicory, Arugula, and Romaine or a combo. Sliced tomatoes or beets are also easy stand-alone salads. Her go-to dressing is extra virgin olive oil with vinegar or lemon juice but choose something you like. For Barbara, dinner is not a complete without a salad.


Barbara’s sons Daniel and Michael having fun together raised their soup bowls to enjoy the very last drop.

Cook and eat at home! When you do these tips you will find yourself savoring the savings.

Your wallet will thank you. Most often you can make a protein and two sides at half the cost of dining out. Plus, no tipping required. Again schedules can get in the way, so cook double on your off day and you will have enough for leftovers to heat and serve during the week when time is scarce.


Barbara Baron, RDN works with individuals, health care providers, and organizations who want more energy, time and money while juggling demands of family, work and fun! A mother of two, she has over 30 years of bringing good tasting healthy foods to the table believing it is critical to become your own healthy eating advocate, be an MVP, using a three prong approach shedding light on the important roles of Moderation, Variety and Planning.


Barbara enjoying the New Jersey shore

In her spare time, Barbara loves visiting fresh farm markets and the ethnic neighborhoods! Born and raised in Brooklyn, Barbara especially loves visiting tried, true and even new specialty food shops.  She dishes up healthy tips to meet your personal needs to improve health for you and your family, believing in a simple yet a forgotten concept bringing loved ones back to the table to share their stories over a healthy good tasting meal instead of in front of a screen. In her free time, loves yoga, cross country skiing, bike riding, and simply relaxing on the beach! For more visit BarbaraBaron.com; @barbbaron

Thanks Barbara for your easy to do tips to help families create memories around the dinner table. What are your tips to get a healthy meal on your family dinner table? We can’t wait to hear!


Chere and Barbara


21 Ways to Appreciate Your Wife


I have been blessed to have married a wonderful guy who has taken care of me for the past 35 years. I always hear, “You have Gary…” yes I have Gary who shows me how much he appreciates me.

To celebrate National Wife Appreciation Day earlier this week, I made a list of the things he does to make me feel extra special.

  1. Lock the front and back door before he goes to bed to make me feel safe.
  2. If he leaves early in the morning, he locks the door, showing he treasures me.
  3. He makes family dinner time an important value and is a role model for talking at dinner with our family.
  4. He clears off the table and doesn’t leave the kitchen until the dishes are in the dishwasher and all the food is put away. The kids can’t leave the kitchen either.
  5. He’ll come home from work and announce, “I am home darling.” I run to him and give him a big kiss to start our evening out with a fresh, beautiful start.
  6. He twists off jars and lids for me without complaining.
  7. Takes care of paper jams in the computer with patience.
  8. Takes care of technology “issues” with a smile.


  1. Stays in shape so he doesn’t spend money on health care and so we have more money for family travel.
  2. Washes my car without asking.
  3. Puts gas in my car without asking.
  4. Leaves work at work.
  5. Cleans the toilets and shower. Divides the housework so I’m not the family housekeeper.
  6. Puts the toilet seat down after using. (Gary bought an automatic one! J)
  7. He is a role model for our kids. He puts clothes away, in the wash basket, and is neat to teach our kids how to be responsible human beings.
  8. Leaves love notes when I least expect them.


  1. Writes welcome home signs and post on the back door!
  2. Makes plans with me, not without me.
  3. Says he’s sorry and means it.
  4. Shows me he appreciates me more with his actions than his words.
  5. He’s affectionate and hugs and kisses me and doesn’t always expect sex.

Remember your love life starts in the kitchen when you come home from work.
I can’t wait to hear your ideas how you feel appreciated or how you appreciate your wife.

Love Chere!


Sharon’s Creamy Mushroom Enchiladas


Photo courtesy of the Mushroom Council

Celebrate National Mushroom Month with my favorite mushroom dinner recipe from Sharon Lehrman one of my favorite Minneapolis Registered Dietitian Nutritionist buddies.

We have all heard we need to “eat the rainbow of fruits and vegetables.” The problem with this message is that nutrient packed white and brown vegetables like mushrooms, often get left behind. And most people don’t know that mushrooms are loaded with nutrition like antioxidants, vitamins and minerals and have been shown to have an impact on your hunger and your weight.


A serving of veggies made their way into these enchiladas but you really don’t know it. The mushrooms keep the enchiladas moist while adding flavor and nutrients.


  • 1 tbsp. olive oil
  • 2 (8 or 10-oz.) packages mushrooms, roughly chopped
  • 1 tbsp. flour*
  • 4 oz. can diced green chilies
  • 1 bunch green onions, chopped
  • 4 oz. cream cheese, cut into 4 pieces
  • 1/2 cup plain yogurt
  • 12 oz. enchilada sauce mixed with ½ c. favorite salsa
  • 6 corn tortillas
  • 1 cup shredded Monterey jack, pepper jack, or cheddar cheese


Sauté mushrooms in olive oil. Stir in flour and cook for 1-2 minutes. Add chilies through yogurt and stir till creamy. Using a greased 9 X 13 pan, layer with tortillas, sauce, and filling like a lasagna. Top with cheese.

Cover and Bake for 30 mins at 350F. Then uncover and bake 15 more minutes. Let set 10 minutes before cutting.

Sharon serves with Mexican rice and black beans.

* For gluten free recipe –substitute cornstarch or potato starch or gluten free flour (Chere uses Namaste Foods Gluten Free Perfect Flour Blend – purchased at Costco to thicken sauces and soups.)


Sharon lived in California for almost 30 years and enjoyed Sunset magazine. She’s been making this dish since the 1980’s and adapted it from an issue of vegetarian recipes. She gets rave reviews from die hard meat eaters.



Sharon Lehrman, MPH, RDN, LD is a registered dietitian nutritionist with specialized expertise in weight management. She has a private practice in St. Louis Park and loves to help people make small changes over time that add up to big gains in their health.  When she’s not working, you’re likely to find her in her community garden, walking, hiking, snowshoeing or cooking.  She hopes to one day become a Master Gardener, spreading the word about the joy of digging in the dirt and eating what you grow! You can subscribe to her monthly e-newsletter which features hot health topics and yummy recipes just like this one.

Celebrate mushrooms with all of these scrumptious recipes!

We can’t wait to hear what your favorite mushroom recipes are! Please share!


Dumping Will Power, Fall into Action


Think of moving your body instead of exercise. There are so many parks to explore and places to walk. Gary and I walked the 3 mile Pike Island trail at Fort Snelling State Park

A wellness coaching client wrote, “Monday, I finally got to the gym and did a class. Tuesday I got too busy and today why should I bother I already missed a day? I don’t have any willpower.” Sound familiar? All or nothing! Every new season you decide to get fit, but your busy life gets in the way. The two hardest parts are getting started and sticking with it.

First be proud. Proud that you figured out when a class was at the gym, you dragged yourself there and went. Dump the willpower idea and instead look at your willingness to change. Ask yourself, “Why now?” Are you ready to change? Change is a process not a state. Once you discover action is not the first stage of change and not the only stage of change you can forgive yourself and get started.

Most fitness programs are action oriented and focus on immediate behavior change. Behavior change is defined as overt, such as adopting exercise or reducing eating. These programs attempt to get everyone to adopt new behaviors, including people who are not ready to change. So you participate a few times, drop out and relapse into your old habits.

Dr. James Prochaska, author of the Transtheoretical Model (TTM) says the action-oriented approach does not reflect how people change their health behavior. You must move through a series of stages representing your level of readiness to change. You must move through the early stages where motivation and commitment are developed before really taking action and changing your behavior.


Stages of Change Applied to Exercise

Pre-contemplation                       Not exercising and not intending to exercise

Contemplation                              Not exercising but intending to start

Preparation                                  Exercising occasionally but not regularly and intending to

                                                         exercise regularly within the next 30 days

Action                                             Exercising regularly for less than 6 months

Maintenance                                 Exercising regularly for longer than 6 months


The Pre-Contemplation Exercise – “No Way!”
During this stage, you have no intention of changing. All you need in this stage is information.


Contemplation is “Thinking about Exercising…hmm”

You must be convinced of the many “pros” of making a healthy behavior change and at the same time you must be convinced of the “cons” and costs of not changing. All you do in the contemplation stage is make a list of the pros and cons. When the plus list outweighs the minuses you can move to preparation.


Preparation – Taking Steps Towards Exercising

You weighed the benefits of change and intend to take action in the next 30 days and get ready. You tell your family and friends of your plans and get your gym stuff ready.


Action – Participating in Regular Exercise

You are successfully exercising. The first six months are the most difficult. Remember exercise does not have to be intense to yield benefits. Remind yourself it is a healthy way to relieve stress. Reward yourself with non-food rewards.


Maintenance – Continuing to Exercise Regularly

You reached the ultimate goal to be exercising regularly. Keep the benefits of exercise visible by creating  a list of your top 10 reasons to exercise and post it. Use fitness assessments to demonstrate positive results.


Relapse – Oops, You’ve Stopped Exercising

Relapses are inevitable whenever you change any behavior. We are human! Stress is the number one predictor of relapse. Identify situations where regular exercise is more difficult. The relapse is not as important as how you handle the relapse. Remember a relapse is not a collapse!

Important point to remember – Sustainable change happens when you go through each stage not just jump into action. So it is A- ok to think about your change and why you want it and even more important to prepare for it before you just “act.”



The bonus of moving your body? You never know who you will meet on your adventures. Kian Dwyer was walking ahead of us and joined us for the entire 3 mile hike. We figured out we met once in 2004 and have not seen each other since!

Fall is the perfect time to dump the old belief of “I have to have willpower” and turn the life you have into the life you want. Before you put on your workout shoes and get to the gym, dress yourself in positive beliefs why you desire this change. Remember change is a process not a state. The way to predict your future is to create it, one belief at a time. Better get busy!

What are you going to take action on this fall? We can’t wait to hear! When you tell us you are taking the first step to commitment and change!


5 Hacks For The Back to School Balancing Act


The first week of school…so much excitement to ride the bus.

Our summer’s lazy days are slowly fading to memory and soon to be replaced with jam packed school and sport schedules, meetings, homework and busy activities. Here are some quick tips to balance the demands of school, work, family and create time for yourself.

  1. Identify your top 5 values. What are your activities and behaviors that give you vibrant meaning to your life and help you with your decisions? Some examples could include: family, faith, beauty, creativity, financial security, recognition, or travel. Post them on the fridge.
  2. Define your standards of balance. Standards are the things you say yes to. Examples could include: Family night one evening each week, no TV or emails after 7 pm, or bed by 10 pm. The more specific your standard the easier to create your boundary.
  3. Analyze your to do list. Does your list align with your values? Does your list align with your standards?
  4. Dump perfection. Completion is always better than perfect!
  5. Grocery shop on the weekend. Have the ingredients in the house on Sunday for three evening meals for your week.

”What about me?” In a blink of an eye, he will be boarding the school bus.

Life is shorter than we think. The more organized we are with our time and energy the more joy our lives will bring.

What are you doing to create more joy and balance with your new fall schedule? We can’t wait to hear.

Love, Chere!!


Happiness Essentials 2016 Best Summer Club Wrap Up


Clare Ann savoring the summer

Our best summer clubbers have found time to create fun despite an overflowing schedule.

We did just “enough housework”, dumped the guilt to savor fun times, slowed down and deliberately created our best summer ever. I don’t know about you but I am happily tired!

“The grand essentials of happiness are: something to do; something to love and something to hope for.”  –Allan K. Chalmers

Thank you best summer clubbers! Hope you can deliberately create your best fall ever. Carpe diem…seize your day. Seize. Your. Fall. You have one life to live, just imagine it was on you loved!


Becky's mom, Chris, Becky, Ellen, and brother Tim

Becky’s mom, Chris, Becky, Ellen, and brother Tim

Becky Dekeyser enjoyed the champion tour at the Green Bay Packer’s Lambeau Field in Green Bay, Wisconsin. She writes, “It was so cool being at the stadium. I haven’t been back there in years. We did the champions tour and they even let us run out of the tunnel, but not onto the field of course. It was so cool being in the tunnel that the actual players pass through on game day.  They played the music for us as we ran out and I even started to cry a little…..it was such an exhilarating rush of emotions!” Becky you know I am a serious Packer fan. We have family who lives three blocks from Lambeau Field I can feel your excitement!



Jen Haugen writes” Camping helps us create our best summer, aiming for 5-6 times, three so far! Cooking outside brings me joy and camping helps us all reconnect with each other.  Our favorite meal? Hobos!  Jen you almost make me want to go camping again! Thank you!


My best summer list was seeing the SPAM Museum in Austin, MN where Jen Haugen lives with her sweet kids. Jen writes, “We took this pic with our Spam Selfie Stick, from our treasured time with you. What an amazing time that was!! You helped make our summer the best summer ever!” How lucky were we that the day we picked to go to the SPAM museum was it’s125th anniversary and the whole town was celebrating. Together we celebrated from 3 in the afternoon to sparkly fantastic fireworks at 10:30! Long beautiful day with beautiful people! #blessed


Danielle Aberman writes, “This is a pic of me a couple of days ago being the captain of our new boat!  The best summer club is helping me to focus on a big goal – taking my paddle board into the ocean SOON.” 


Danielle and her family also enjoyed a long weekend to Park City where they went to Olympic park for fun climbing and going on zip lines.   They went 4-wheeling at almost 10k feet. Danielle love your creation of memories for your daughter.


Lynda Enright took an afternoon to go paddle boating and play mini golf at Centennial Lakes with her kids and parents. They had a great time laughing with kids and grandparents. Lynda writes, “So grateful to all have time together.”  You are blessed to have your parents live in same town! So happy for you!

kristina-1 kristina-3

Kristina Comer and her boyfriend enjoyed San Francisco. Clark being a HUGE Oriole’s fan was excited to go to a Giants vs Orioles game. They hiked and did a walking “detour” (it’s an app that takes you on a tour of different parts of the city!). Lots of food, drinks, lattes & workout classes! Sounds like a delicious mix of lots of fun Kristina! Happy for you Kristina!



One of Beth Kloss’s favorite summer activities is outdoor theater, and she tries to catch one production every summer. Beth writes, “Since seating is first-come-first-served, we arrive early, spread a blanket, and let the evening unfold.  This year, I invited a couple of new friends, and as the sun set, we chatted and got to know each other more over an informal but delicious dinner- goat’s cheese, rye crackers, fresh grapes and pea pods.  As the lights came up on the set, it made the warm, beautiful evening in the city even more magical.  Time stopped and the play started.” Your evening sounds delish and your meal sounds like a Registered Dietitian’s meal Beth!


Chris Shuff celebrated his birthday with loves with a day trip to Orlando and learned how to FLY. Or at least fall with style! Chris flies in his everyday life so I am not surprised he is flying flying!


Laura Lagano is savoring a 4-hour lunch on the coast of Portugal with her husband, a soccer teammate, and new friends! Though not on the Mediterranean, the food was all about fish, vegetables, olive oil, and love. I can feel the “love” Laura! And the best is eating with new friends in another country!



Anne is just finishing up a lovely run wearing her favorite shirt along the bay in San Diego and this picture is a capture of “Anne’s pure bliss.” She writes, “The saying that saltwater cures everything is the truth.” We want more bliss for you sweet Anne as you give bliss to many others.  @FleurDietitian                              


Erin Healy writes, “This is Honor Violet loving the water on our trip to Lake George…this is the face I got when I told her it was time to go home. Sooooo much fun”

Honor Violet is named in honor of our service members. In the military, the color purple represents a joint activity meaning more than one branch of service. @ErinHealyRD

No one wants summer to end Erin!


Erin Healy also enjoyed the last ice cream before her nieces head back to school. Best Summer Ever! Honor had to join…she loves the pup cup. @ErinHealyRD


Lauri Egan and her family, who are hardly ever found without the other four in tow, revel in the fact that everyone is smiling and fully dressed on a beautiful summer day.  


Liz Berry visiting her youngest child, Lauren in her new residence – Philadelphia. They had each previously visited the Liberty Bell. This visit together coincided with the 100th Birthday of the National Parks on August 25, 2016.  They look especially happy because besides being together they had a yummy lunch in Chinatown!!



Amy Griffin enjoyed the Packers pre-season game and headed up north to Tomahawk, Wisconsin where Amy, and her friends Brittney and Jennifer enjoyed kayaking, fishing, wakeboarding and water skiing.

She writes, “Thanks for sharing everyone’s exciting adventures! It’s so fun to read and see what other RDs do in their free time (if they have it! right?!)” 




Heather Frost had the best summer ever! She moved into a new house and planted a garden and just pulled up the first white icicle radishes. She started her own business and found a new hiking spot with waterfalls less than 10 minutes away! Her website is coming soon – HeatherfrostRD!


Kathleen Oswalt enjoys watching and supporting her husband Don race. She can’t wait to see him do the Hawaii Ironman in October. I can’t wait to hear about it Kathleen.


Steve Della Croce savors time with his family enjoying a baseball game.


Naomi May writes “Chere, I wanted to tell you that this club meant something to me! I love that you encouraged us to set specific goals about what we were going to do to make it the best summer ever. I feel that I was able to identify things that are fun and remember more ways that I do have fun, because I was tracking them. Those SMART goals really do work! Thanks for all the encouragement and reminders that we need to have FUN in life. It did make a difference in how I viewed my summer and made me more proactive in getting things on my list crossed off. So happy for you Naomi but even happier for your son who has a mom who savored summer!

Thank YOU to everyone for creating your best summer. The more you deliberate create your life the more happiness you create!

Thank you Best Summer clubbers. WE celebrated, celebrated and celebrated and celebrated some more. Thank YOU Kristina for posting all these Best Summer Blog posts. We couldn’t do the club without you!

8/17/2016 Savoring Your Summer

8/12/2016 Living Your Life

7/21/2016 Planned Spontaneity

7/3/2016 A Summer Without Regrets

5/29/16 Best Summer Club Ideas

We want to hear from you. Did you deliberately create your best summer? How was this summer different than your other summers? Remember, you can create your best fall too!


Registered Dietitian Approved Sandwich Ideas For You

Fall means more structured time and more structured lunches. Here are some fabulous sandwich ideas to get you excited just in time for fall from my Registered Dietitian friends.

Alexandra Caspero MA, RD, CLT, RYT

Alexandra Caspero MA, RD, CLT, RYT

My favorite sandwich is the Green Goddess Veggie Sandwich. It’s a salad in a sandwich! Layers of shredded carrots, radishes, buttery lettuce, avocado, goat cheese, heirloom tomatoes, sprouts and thinly sliced cucumbers. All topped in a luscious, homemade green goddess dressing. @delishknowledge

Lisa R Young, PhD, RD

Lisa R Young, PhD, RD

 My favorite sandwich– an easy go to lunch – turkey breast in a whole grain pita with lots of veggies.  Here’s the specifics:

  • 1 ounce whole grain pita (whole wheat or a gluten free variety if preferred)
  • 3 ounce fresh turkey breast
  • Your favorite veggies– dark lettuce, tomato, shredded carrots and whatever else you love– red cabbage, beets, cucumber
  • 2 tablespoons guacamole
  • 2 tablespoons hummus


Krista Ultaw

Krista Ulatowski, MPH, RDN

 I go through sandwich “phases,” but the one I’m gobbling more often than not is a huge glop of hummus, mixed greens and fresh basil rolled up messily into a soft corn tortilla. @KUcumbers


Naomi May2 MS, RDN, LD

Naomi May MS, RDN, LD

I don’t eat many sandwiches anymore, but my favorite sandwich combination from back in the day was two slices of a good hearty whole grain bread, enough sliced cheddar cheese to cover 1 slice of bread, sliced fresh tomato, and fresh or dried basil. Drizzle a little olive oil or a light spreading of butter on 1 side of each slice of bread before layering the cheese, tomato, and basil between the slices. Grill over medium heat on oiled or buttered sides of bread until bread is lightly browned and cheese is melted. Yum! @NaomiMayRDN


Barbara Baron Photo MS RDN CDN

Barbara Baron,MS,RD,CDN

Homemade Eggplant Parmesan is my favorite in (and even out) of the bread! I love it served at a picnic and even at the beach probably because I have fond memories of this dish being a staple at so many fun family outings. Now, as a dietitian, I see all the health perks too! @barbbaron


Dorian Doss, MS, RD, LD, CLC

Dorian Doss, MS, RD, LD, CCLC

My favorite sandwich is a shrimp poboy as I love hot sandwiches, because they are more like a meal and they are delicious.  @doriandossrdn


Sherry Coleman Collins, MS, RDN, LD

Sherry Coleman Collins, MS, RDN, LD

Okay, this one is totally simple.  I love peanut butter and banana on whole wheat bread.  This is not because I work for the National Peanut Board – although it doesn’t hurt.  I have eaten this sandwich my whole life!  I love it because it’s packed with nutrition, tastes great, and works for any meal or snack.  It’s also totally portable and pretty shelf-stable, so I can take it with me anywhere! @DietitianSherry and @PeanutRD 


Jill Castle, MS, RDN, CDN

Jill Castle, MS, RDN, CDN

I’m not a big sandwich person…but a good old fashioned BLT is a favorite of mine (no recipe, sorry)…with amply mayonnaise!!@pediRD


Erin Healy

Erin E. Healy, MS, RDN, LDN

I’m not a huge sandwich girl.  When I do have them, I stick to the basics.  Turkey, spinach, cucumber, tomato…not very exciting.  Of course nothing beats my grandmother’s (rest her soul) PB&J on Wonder Bread.  Clearly her love and my 4 year old taste buds were a good match! @ErinHealyRD


Liz Berry2, MS, RDN

Elizabeth Berry, MS RDN

My favorite sandwich recipe is chickpea salad. It’s a combo of chickpeas, yogurt, avocado and dill.It is lovely over lettuce with salad toppings. I like it on toast topped with tomatoes and an egg. My day isn’t complete without both beans and avocado so this recipe makes my heart beat with pleasure! If you don’t care for dill sub in your seasoning of choice. I’m thinking smoked paprika would be a winner! Steve my husband loves this sandwich! @LizRDN

What’s your favorite sandwich recipe? We can’t wait to hear!


How To: Do less. Be More. Give Love.

do less be more picture

Nothing more special than being on the lake at sunset.

“Chere, you are either on or off.” Gary was right. He was right. I was either “on” and accomplishing or “off” and sleeping in my bed (my favorite place in the world) until I started this “coaching thing.” Back in 2000 my very first life coach, Mary Ann Edberg, suggested I “do 15 minutes of Chere time” every day. I thought what a crazy idea. Of course I have 15 minutes each day where I do as I please. For the past 16 years I have continued this self care daily habit. Looking at the clock and doing something for me for 15 minutes each day was odd at first. The first few years I kept a list on my computer entitled “me time.” Sometimes the day would FLY by and my 15-minute me time wasn’t done. I would hop in my car and drive around and look at flowers (I love gardening) which eventually led to taking pictures and creating a photo album of future flower pots I want to plant. (I also met quite a few people who wondered who the heck I was taking pictures of their flower pots in their yards.)

This 15 minute me time is what I call my medium speed – where JOY lives. I DO, DO, DO all day every day and I am “ON” or what I call my ACCOMPLISHMENT speed. I absolutely delight in what I do and want everyone I know to be happier, healthier, and more content which means I could do this “coaching thing” (as Gary calls it) 12 hours every day. Then, I am too tired to find my joy speed.

I believe life balance is 3 speeds. OFF – sleeping, ON – accomplishing, and MEDIUM– the JOY SPEED. People know all about the accomplishing speed like going to college, getting a job, and “the house”. Having the kids excel at school. Buying “the” car and going on a great spring break vacation. But do you ever think about your joy speed? For a truly enJOYable life you can’t be on the accomplish speed all the time. The joy speed is living in today, celebrating time with people you cherish, taking your 15 minutes of “me time” every day. Being on the accomplishment speed all the time leads to job burnout, an unhappy spouse, kids who beg for more of your time, gaining weight, and feeling like you are never ever done.

2016-07-18 18.55.00

As a kid, I loved swings. This summer taking the time to swing at the park by my house every week. 

When was the last time you enjoyed a day where you were all three speeds? You were “on” and accomplished at home or work. You had 15 minutes of “me time” and you enjoyed your “joy speed” and turned “off” at a decent time and went to bed.

My clients try to use all 3 speeds every day. And, guess what? They show up lovin’ life, attract more possibilities, and attain more of their goals like magic. A client wrote, “The more fun I have the more business I create.”

My own intention every day is to go to bed with no regrets. No regrets mean I have had time to be on the joy speed and taking that “me time.”

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Joy speed means taking the time to bake special blueberry pies for special friends .

Your joy speed is waiting – you just need to turn it on. Don’t you have 15 minutes – it’s your ONLY life.

In August, I wrote this article for the Eden Prairie Newspaper and Chanhassen Villager and I after wrote it I realized I did not have enough joy. So, I resigned from being a newspaper columnist, starting taking every Friday off and focused on a life filled with ease and grace. I created a mantra. Do less. Be more and give love. It feels great! I have let go of nagging anxiety about what I am supposed to do instead focusing on what I want to do. I want that for you.

In September I am offering two coaching spots at my 2016 coaching rate of $350.00 for two 45 minute sessions each month a savings of $50.00 each month. I ask for a 90 day commitment so we can create your plan, to give you more joy and take out the junk that is bothering you.

Please email me today for your 30 minute complimentary coaching session to see if we are a good fit. I can only provide 2 complimentary coaching sessions as I am working on my joy speed!!

September is made for new beginnings. Start today.

You have one life to live, just imagine it was one you truly loved!

How do you “do” your joy speed? We can’t wait to hear!


Southwest Panzanella

Looking for a quick new dinner recipe that your family will be craving? Fall is the perfect time to cook up new recipes that you and your family will love. We are happy Liz Berry is sharing her recipe creation with us.


Liz writes, “Any dish with a Latin or southwestern flavor is a huge hit in our house. This recipe plays a rift on the Italian themed bread salad panzanella. Cornbread shows up in some Latin-inspired recipes. I didn’t have green chilies otherwise I would have added them to the cornbread.

My life simply does not feel complete without some beans every day and my world would turn ever so slowly if avocados weren’t a staple. I love figuring out new ways to include them in recipes. This recipe is super flexible; add more or less or different of the salad ingredients. For an extra punch top your serving with salsa.”

I love this exciting combination of using ingredients we always have in our cupboard like black beans and frozen corn and pairing with old favorites of cilantro, lime and tomatoes. A winning recipe! You could easily add ground beef if you desire more protein.

You make the cornbread, let it cool while you go about your business or if you like make it the night before.


  • 1 cup yellow cornmeal
  • 1 cup flour
  • 3 Tbsp sugar
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1 cup milk
  • 1/4 cup olive oil
  • 1 egg
  • 1 cup frozen corn (I like fire roasted)


  • 3 Tbsp lime juice
  • 1/4 cup olive oil
  • 1 tsp honey
  • 1 tsp cumin
  • 1/4 tsp salt
  • Dash of garlic powder


  • 3 tomatoes, chopped
  • 1 avocado , diced
  • 4-6 green onions, sliced
  • 1/2 bunch cilantro, chopped
  • 1 bell pepper, chopped
  • 15 oz can black beans, rinsed and drained


  1. Preheat the oven to 425º. Stir together the cornmeal, flour, sugar, baking powder and salt in a bowl. Whisk oil, egg and milk together. Pour the wet mixture into the dry ingredients and stir until just combined. Stir in corn. Pour into a 9×9” baking dish coated with non-stick spray. Bake for 20 minutes or until top is lightly golden brown. Allow the cornbread to fully cool. Cut into 3/4” cubes.
  2. In a serving bowl combine all salad ingredients.
  3. Combine all dressing ingredients.
  4. Add the cornbread to the salad. Toss with the dressing.
  5. Serve immediately or refrigerated until serving.

SW Panzanella

This salad is great for using other vegetables you have on hand. You can add more tomatoes, beans, whatever you like in fact. Some of my family members like less cornbread so I often use 3/4 of the pan and use the rest to serve with another meal.

Liz Berry, MS, RDN


Liz Berry, MS, RDN has a mindful eating practice and is the owner of Berry Nutrition. She loves coaching clients to have peace with food and themselves. In addition, she helps businesses have peace with their menus and nutrition analysis.

liz berry




Liz has three grown children and they are all very close. Her daughter live thousands of miles away on the north and south east coast and they still see each other many times a year as family is what life is all about. She has been married to the love of her life, Steve for 34 years. Fun is her middle name and she finds it in the simple as well as the grand! @LizRDN