Taste Life, with Chere Bork

Speaker, Media Spokesperson, Registered Dietitian, Wellcoach® and Certified Law of Attraction Facilitator

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Celebrate National Pork Month with Apricot Mustard Grilled Pork Tenderloin

October 21st, 2014 · Nutrition

My favorite “meat” to grill is still the pork tenderloin, as lean as a skinless chicken breast.   Also, the tenderloin is a great “starter” cut if you are not familiar with pork.   Only 20 minutes over direct heat on the grill!

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  • 1 pork tenderloin, about one pound (or pork chops)
  • 3 tablespoons apricot preserves
  • ¼ cup honey mustard

Season the pork tenderloin with salt and pepper.  Stir together the preserves and mustard in a small bowl. Place pork over medium hot fire and grill for about 15 minutes or until internal temperature reaches 145°F, brushing mustard mixture in the last few minutes. Remove from grill and allow tenderloin to rest for 3 minutes.

Yield:  4 servings

Nutrition Composition per 3 ounce serving:

  • Cals:  240
  • Protein: 24 grams
  • Fat:  7 grams
  • Cholesterol:  75 mg
  • Sodium:  180 mg

Leftovers: Slice left over pork very thin. Serve on whole wheat buns with salsa like a bottled mango salsa.

Recipe source: www.porkbeinspired.com

 

 

Give this recipe in a “food” gift bag with barbecue tongs, meat thermometer, hot pad, bottle of wine (Minnesota one), and Nut Goodies (Minnesota candy) or Salted Nut Rolls. Sure to please. Food IS love!

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Abundant Monday

October 20th, 2014 · Positivity

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“Abundance is not something you acquire, it’s something you tune in to.”  

Wayne Dwyer

 

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I don’t know about you but Monday mornings are the most difficult time of the week for me. The delicious weekend filled with family times are over and it is back to work. Despite loving what I do, I rather hang out with family and friends every day.

So, on Mondays I really focus on abundance.  Remember, whatever you give your time, attention and energy to gets bigger and bolder. Nothing in life is 100% negative. Please notice the abundance around you. Remember you don’t attract what you want, but who you are!

Happy Abundant Monday!  We would love to see (send pictures) and hear what is abundant in your life.

Gratefully,

Chere, Emily and Carlene

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5 Ways to Say No

October 13th, 2014 · Positivity, Stress

Fall brings a fresh schedule and plenty of opportunities to get involved in activities that leave precious little time for ourselves!

I have been having a hard time lately saying no.   Here are five ways you can say no to others. Remember saying no to others is saying yes to you!

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Saying NO Can Mean Saying YES

  • “I’m sorry. That’s not a priority for me right now.”
  • “Before I take this on for you, let me show you a few things so that you might be able to   do it yourself.”
  • “Thanks for thinking to ask me, but, no thanks.”
  • “Now that’s the type of thing I would love to help you on if only I had the time.”
  • “I can’t help you on this now, but how about next week?

What is your favorite way to say no? 

///photo by imagerymajestic///

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Permission Granted: Put Yourself On Your To Do List

October 9th, 2014 · Energy & Exercise, Positivity, Stress

The leisure days of summer are a fading memory and the demanding, schedule driven fall is here to stay. You feel like you will never have enough time to get it all done. There simply aren’t enough hours in the day. What if I told you that you were focusing on the wrong measure – your time. Time is finite. There are only 24 hours in a day. Rather, focus on your infinite energy.

The ultimate measurement of a successful life is not how much time we spend on this planet but rather how do we invest in our energy with the time that we have.  There will never be enough hours in the day but there can be enough energy if you invest wisely.

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Energy investment begins with discovering the art of self-care. Self-care is the personal foundation necessary for a successful business and the KEY to a rewarding and satisfying life. Every day you have a choice on your investment and expenditures of time and energy. Here are five energy tips to get back your time.

  1. Have 15 minutes of me time every day. Get up 15 minutes early, make your favorite beverage and sit and reflect on the abundance in your life, read a magazine, call a friend. What is important is the daily ritual of 15 minutes of “me time” and your investment in your energy.
  2. Keep a passion and purpose journal. Identify your values and find pictures, words or quotes that make those values come alive in a “Value Journal.” Take photos of people you are grateful for. Gratitude also creates a feeling of energized abundance.
  3. Reclaim your space. Clean out a cupboard, closet or drawer. Organize the energy around you to increase your productivity.
  4. Move your body. The best ideas come when you are taking a walk or exercising. Better have paper ready for all the creative ideas that popped while you were moving your body.
  5. Slow down to calm down. My all time favorite “slowing life down” exercise is from Fred L. Miller and his book “How to Calm Down Three Deep Breaths to Peace of Mind.”
      • Sit comfortably and close your eyes. Then take three deep breaths to calm down and clear your mind.
      • Breathing easily, inhale. Now exhale, silently saying, “Fifteen.”
      • Inhale again. This time while exhaling, silently say, “Fourteen.”
      • Continue inhaling and counting down a number with each exhale.
      • After you reach zero, take a few gentle breaths, all the while noticing how you feel.  When you are ready, open your eyes.

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Fred Miller states, “The three deep breaths will calm you down in less than ten seconds. Counting backward from fifteen to zero will relieve even more layers of stress in less than sixty seconds.”

The first step to a rewarding satisfying life is giving yourself permission to put yourself on your to do list. Creating and cultivating your inner rich life will create a personal foundation of calm confidence and a feeling of freedom like you can do anything! Make the decision TODAY to put yourself at the top of your to do list.

Remember you only have one life to live, imagine if it was one you loved!

 

images: stuart miles and stockimages

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Grilled Potato Salad

October 8th, 2014 · Nutrition

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Already missing your grill? This recipe from our 5 Ingredients for Healthy Living Cookbook is sure to delight and fill the void.  With the temperatures turning colder I am already missing the delicious grilled family meals that were eaten together on the deck. To keep a bit of summer I decided we need to do some grilling before the snow fly.  This grilled potato salad could not be more simple and could keep the summer in your fall. You can also easily use a grill pan all year long.

  • 4 large red skin potatoes
  • 1 green onion, minced
  • 2 Tbsp. olive oil
  • 1 Tbps. balsamic or wine vinegar
  • 1 Tbsp. fresh herbs (parsley, tarragon or thyme)
  • ¼ tsp. salt
  • ¼ tsp. black pepper
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With their versatility, potatoes were made for the grill. Cooking potatoes is truly stress free as you don’t need to keep a close eye on them at all. They are very forgiving. They can be grilled while cooking other foods. This recipe called for grilling 30 minutes and I got busy and forgot all about them and grilled these babies for 45 minutes instead.

Preheat grill and lightly oil rack. Place potatoes 6 inches from heat and grill 30 minutes, turning over to cook both sides. Whisk together olive oil, vinegar, herbs, salt and pepper in large bowl. While still warm, cut potatoes into chunks and place in bowl with green onion. Gently toss to combine. Serve warm or room temperature.

Makes six servings.

Nutrition: Calories 145; Protein 2.7 gm; Fat 4.7 gm; Carbohydrate 23 gm; Sodium 107 gm.

I adore herbs. I doubled the recipe and used about 1 tablespoon of chopped tarragon and 1 tablespoon of chopped chives and 3 green onions.  I served this dish with Pork Tenderloin with Mushroom Tarragon Sauce and Steamed Brown Sugared Butternut Squash.  Yes I was trying to happily use tarragon from the garden before it freezes.

I adore herbs. I doubled the recipe and used about 1 tablespoon of chopped tarragon and 1 tablespoon of chopped chives and 3 green onions. I served this dish with Pork Tenderloin with Mushroom Tarragon Sauce and Steamed Brown Sugared Butternut Squash. Yes I was trying to happily use tarragon from the garden before it freezes.

What I love most about potatoes they are the most frequently consumed vegetable (I would bet as French Fries)  with one of the lowest cost sources of potassium and fiber – two nutrients people are not getting enough of per the 2010 USDA Dietary Guidelines. Need more nutrition potato scoop? Read more.

 

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Braised Red Cabbage from the Five Ingredients for Healthy Living Cookbook

September 11th, 2014 · Nutrition

This dish is boosting with cancer fighting properties, tastes delicious and is easy to prepare. What is not to love!!

This dish is boosting with cancer fighting properties, tastes delicious and is easy to prepare. What is not to love!!

Fall with the new crisp chill in the air creates a new excitement and the start of new  cooking ideas in my kitchen. Pork tenderloin and burgers on the grill are replaced with hearty soups and roasts in the oven and much more stove top cooking.

The tang of this braised red cabbage dish paired well with the sweetness of the brown sugar glazed pecans and apples in this ten minute easy to prepare Apple Pecan Tenderloin Medallions.  I used fresh apples instead of canned. And, I served with my fav veggies I keep  on hand,  steamed peas and carrots.  A family meal is always rounded out with  Gary’s famous lump free mashed potatoes. (No one mashes potatoes like Gary! He has a two step process)

The tang of this braised red cabbage dish paired well with the sweetness of the brown sugar glazed pecans and apples in this ten minute easy to prepare Apple Pecan Tenderloin Medallions. I used fresh apples instead of canned. And, I served with my fav veggies I keep on hand, steamed peas and carrots. A family meal is always rounded out with Gary’s famous lump free mashed potatoes. (No one mashes potatoes like Gary! He has a two step process)

 

  • 2 Tbsp. butter
  • ½ head red cabbage, cleaned and shredded
  • 1 medium onion, chopped
  • 2 golden delicious apples, peeled, cored, and thinly sliced into matchsticks
  • ½ tsp salt
  • ¼ tsp black pepper
  • ½ cup water or more if needed
  • 4 Tbsp. apple cider vinegar

Heat butter in large pot over medium heat. Add cabbage and onion and sauté 10 minutes. Sprinkle with salt and pepper and add apple. Continue cooking 10 minutes. Add water, cover and cook 10 minutes longer, until cabbage is tender. Stir in vinegar and adjust seasonings to your taste. Serve with pork.

Makes eight servings

Nutrition: Calories 77; Protein 1.6 gm; Fat 3 gm; Carbohydrate 11 gm; Sodium 169 mg.

I hope you can join me and try to eat cabbage each week. Cabbage is your best low cost and delicious way to give your health a boost. It is part of the cruciferous family which includes Brussel sprouts, broccoli and cauliflower.

I hope you can join me and try to eat cabbage each week. Cabbage is your best low cost and delicious way to give your health a boost. It is part of the cruciferous family which includes Brussel sprouts, broccoli and cauliflower.

The health benefits:  

  • Rich in antioxidants and phytonutrients, which are linked to heart health
  • A good source of fiber, which promotes gastrointestinal health
  • Abundant in vitamin C, which supports a healthy immune system
  • Renowned for its cancer-fighting properties, largely because it is rich in a class of nutrients called indoles. Indoles may reduce the risk of prostate, breast and other cancers

I usually top my evening salad greens with shredded red cabbage, a drizzle of Greek Salad Dressing and red cherry tomatoes and some feta cheese. I also use as a topping for tacos, and toss in many winter soups. Give it a try. Your health is waiting!

image by zirconicusso

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Maarie is Tasting Life Using the Law of Attraction

September 11th, 2014 · Positivity

Maaarie is with her sons William, James in the middle at the Arboretum just outside of Chicago.

Maaarie is with her sons William, James in the middle at the Arboretum just outside of Chicago.

Several years back, I met Maarie when the city of Eden Prairie chopped up my front lawn with snow removal. Maarie worked in the Street, Fleet and Park Maintenance department and helped me get it reseeded.

On August 7, 2014 she wrote to me and told she lost her job as her boss had retired. I told her to write down on a piece of paper and to create a collage picture of what she really wanted to attract.  8 days later she had an interview.  And she ended up with a job that was even a better fit in the Disability Claims division since she has a son with special needs.

Maarie writes, “I knew that the right job at the right place (Eden Prairie so I could help James) was going to come my way soon because I could feel it.  Once I wrote it down like you suggested and left it out in the open on the dining room table, things really started to happen–even a flexible work schedule, which is just what I need!  I start on Sept 2, 2014 and James starts school on Sept 3, 2014. I can drop him off at the bus station on my way to work.  It is like it’s truly meant to be and everything all lined up and fell into place at the right time. Thanks so much for your help” Maarie

You get what you expect! What do you want the universe to help you with? Get your intentions out there!

 

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5 September Beginning Again Questions

September 11th, 2014 · Everything In Between, Positivity

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  • What are my top five life values and how do my volunteer activities or social commitments align with those? Do they still match?
  • What committees/volunteer activities or social commitments do I feel I should do that are “duty or shame based?”
  • What can I do to energize my fall? What do I want to do?
  • How can I keep health in my life? What day of the week will I create some “me” time?
  • Who do I need to call or email and say?  “Thanks for thinking of me but I am dedicating my extra time to this____ (project) this year.”
    Here to help!

///image by franky242///

 

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September – A Great Time to Begin Again

September 10th, 2014 · Positivity

Yes!! September is here…a new beginning!  Sadly, the summer party is over and it’s time to press the reset button. Gary and I agree we had our fun- o- meter on max as we created one of our top summers of our lives, due in part to our sweet brother in law Dave passing away on  May 16th at the early age of 60. What a life surprise!

We surprised Patty Wehr (Rachele’s mom in law) with a 70th birthday party.  Laurie planned a spectacular menu.  And we ended the party with the ALS Ice Bucket Challenge with the kids.

We surprised Patty Wehr (Rachele’s mom in law) with a 70th birthday party. Laurie planned a spectacular menu. And we ended the party with the ALS Ice Bucket Challenge with the kids.

 

Most weekends were four day extravaganzas filled with people, junk food I usually don’t eat and alcohol. (Does this sound “dietitian –like” or what?) I even found myself drinking beer after giving it up last summer.

My September reset button includes eating cleaner, minimizing the alcohol, getting to bed by 10 pm a few nights a week (Gary says he will believe this when he sees it!) and almost taking a “people break.”  I have 5 presentations in the month of September and a family vacation to Park City, Utah.  With a packed calendar I know I just can’t do it all. I am really focusing on the distinctions between wants and should.

Shoulds

“Shoulds” are those things you think you need to do. They are based on shame or duty and are externally prompted (our ego, spouse, parents, boss, society.) Examples: “I should call my mom or mom- in- law.”  “If I do this, then __ will happen.” “My spouse tells me I need to…” “I should lose five pounds.” The problems with shoulds are they make you feel like you are doing the right thing, yet they typically aren’t motivating enough to inspire change. This creates a state of continual dissatisfaction. The satisfaction in achievements is short lived. How much of your life are you living versus how much of someone else’s life are you living? Who is “shoulding” on you?

Wants

Wants are those things that are important and fulfilling to you. They are based on a craving or desire and are internally prompted.  Wants support your values and the essence of who you are. They provide you with life satisfaction and gratification and a zest to life. For example, you don’t need to exercise, but your quality of life plummets when you don’t exercise. Wants can be motivating. Think…”It is so me!”"I will enjoy this!” “I’m ready to have this!” Wants are full of life and can be fun!

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September is the best time of year to re-evaluate your wants and “shoulds.” And, no better time for DELIBERATE CREATION of what you really want in your life.

It seems the colder the weather, the more we quit the great health habits that we created during the summer, like taking more walks, biking or eating more fresh fruit. Don’t let the calendar and weather dictate your health habits. You can deliberately create time for YOU. Stay connected with your body, mind and spirit. Why?!  Investing in your health habits creates and energy and momentum to create what you really want. 

As you are looking at your upcoming fall schedule, examine the areas that cause you to be “crazy busy.” Pick up the phone and quit the “shoulding” on your life, say NO, and with deliberate creation you can create your best fall ever. What are you waiting for? I am “shoulding” on you to do this today.  I wish you a fall of joyful wants and a new beginning!

image used with permission from photostock

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Are Zzz’s Important? You Get to Decide

August 22nd, 2014 · Energy & Exercise, Everything In Between

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I’ve decided NOTHING beats a day where I WANT to jump out of bed when my alarm rings ready for the start of a great day. My ideal weekday is having a coaching client from 7 to 7:45 am, going to aqua aerobics at 8:15, meditating in the sauna and being home for a 10 am client. It feels so productive, so indulgent and so happy. But, it all depends on one variable – my sleep. If the lights are out at 10:30 pm sharp I can easily get up at 6:45 am. I wish I were like Gary who only needs to sleep from 10:30 pm to 5 am and often does not require an alarm. Some people are genetically predisposed to require very little sleep.  But most of us live in a sleep-deprived society.  And if wasn’t for me honoring Gary’s need for lights out at 10:30, I would be sleep deprived too. I find when we really probe the reason my clients are feeling overwhelmed it often stems from their lack of sleep.

Getting less than seven hours of sleep has the following huge health consequences.

  1. Obesity. The shorter the sleep the greater the obesity measured by body mass index (BMI). By age 27, if you sleep less than 6 hours you are 7.5 times more likely to have a higher BMI. (Getting to bed sure seems easier than being on a diet.)
  2. Increased appetite. Sleep debt increases your appetite due to lower levels of leptin, a hormone that decreases your appetite and higher levels of the hormone ghrelin a peptide that stimulates your appetite. (Weight gain is not about willpower; rather your environment and getting yourself to bed.)
  3. Diabetes. Adults who sleep less than five hours were 2.5 times more likely to have diabetes and impaired glucose tolerance, compared to adults who slept seven to eight hours. (All I can say is that diabetes is an ugly disease that affects your entire body…avoid it if you can.)
  4. Immune dysfunction. Sleep less than 5 hours or less increases mortality risk by 15 percent. (I have not worked so hard to not live happily ever after in retirement. How about you?)
  5. Cardiovascular disease and hypertension.  Five hours or less was associated with a 45 percent increase risk of heart attacks and strokes (The big problem with heart attacks is that often the first sign IS the heart attack.)
Can’t count the number of times I fell sleep and Gary would find Danielle wide awake but still content to cuddle with me. Those were the days!

Can’t count the number of times I fell sleep and Gary would find Danielle wide awake but still content to cuddle with me. Those were the days!

Science tells us that sleep is a critical component of energy and health.  The big myth is that although you can teach yourself to sleep less, you cannot teach yourself to need less sleep.  Please read that sentence again. Your sleep needs are biologically determined.  If you get sleepy when you are bored, sitting quietly in a warm or dark room or when you are trying to read or listen to a lecture you are sleep deprived. Boredom does not cause sleepiness.

When I ask coaching clients if they had one wish what would it be? They reply, “I wish I didn’t have to sleep.” I don’t know about you but if sleep can help you avoid all of these huge disease risks and you don’t have to even sweat, use your brain, or be busy it seems like a no brainer to me to get yourself to bed. If you don’t make the decision to take the time for sleep it may be made for you in the way of a health challenge or crisis.  You get to decide!

We would love to hear your sleep tips.

///image by imagerymajestic with permission///

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