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  • 2015_3_2

Abundant Monday



Photo by Emily Wolf ewolff.smugmug.com


Five Tips to Live on Purpose from the 5 Ingredients for Healthy Living Cookbook

Five Tips to Live on Purpose from the 5 Ingredients for Healthy Living Cookbook

Nothing tastes as good as living on purpose.  


  1. When you wake up in the morning, ask yourself, “Who do I want to be today?” Then, do one little baby step to “be” who you want! Life is baby steps! ALL baby steps.
  2. Let go of perfection. I sometimes wonder if it is a form of procrastination. Give yourself credit for effort not perfection.
  3. Create a list of your top five values and order them in importance. Values are activities and interests that you are drawn to naturally. Examples include: family, beauty, travel, or spirituality. 
  4. Identify the top five people who you want in your time rich life. How many of them do you see daily or each week
  5. Make a list of your gifts and talents and ask yourself, “How often do I use them? Start using one gift every day.

Maple Mustard Salmon | As Featured in Self Magazine

The troutMinnesota dietitian Chere Bork, MS RDN, Energy Igniter!, says this recipe helps her work more salmon into her diet. “We all want to eat more omega three’s and eat a ton of salmon, and it can get so boring! But this recipe is my favorite.”

The Recipe: Mix 3 tablespoons maple syrup, 1 tablespoon balsamic vinegar and 3 tablespoons Dijon mustard and marinade 1 pound of salmon fillets in mixture for 2 hours. Grill indoors or out.

(Serves 4) Per Serving: 280 calories, 15g fat, 3.5g sat fat, 11g carb, 0g fiber, 23g protein.

Marne ~ a fellow speaker in the National Speaker Association training program prepared this for me. Between the zesty conversation, the perfectly prepared salmon, and steamed broccoli I thought I died and went to heaven.

The American Heart Association advises eating fish at least twice a week because it helps prevent heart disease. Salmon is usually listed as a top choice because it is particularly high in heart-healthy omega 3 fatty acids and low in a completely different seafood contaminant: mercury.

Some studies have suggested farm-raised salmon contain significantly more dioxins and other potentially cancer causing pollutants than salmon caught in the wild. For more information, click here.

Read the full article here: http://www.self.com/flash/nutrition/2015/02/what-top-nutritionists-eat-at-home?mbid=middaytwitter40210876&adbid=564895095606894592&adbpl=tw&adbpr=23798922





Abundant Monday



Photo by Emily Wolf ewolff.smugmug.com


My Living Eulogy, Ten Year Later

She savored Brussels sprout, raspberries, Hershey Kisses and Merlot wine.

She celebrated life “OUT LOUD” with passion, serenity and creativity.

She quit chasing perfection.

She appreciated the sensuality of simplicity.

She always thought there was enough time

~ time to notice and time to simply be.

Cherry and Spoon June 05 006

Ten years later.

Where am I? Perfection? Done with that! Ask Gary as he reminds me our kitchen is the “living” part of the house and not another office. Despite two offices, I love being in my kitchen best…it nourishes my spirit and soothes my soul. There is nothing I’d rather do than cook a new recipe with a new bottle of red wine and soft music playing in the background. Or write an article at the island surrounded by the warmth of my kitchen while drinking a cup of tea.

Who would have thought Brussels sprout would become the beautiful darlings of the food world? I have been known to lick my plate clean after I roast some of those beauties and whip up a sauce of balsamic vinegar and honey. Yes to raspberries any day, any time. Ten years later I eat lots more as they are so reasonably priced at Costco. I have been known to buy two packages and eat the entire package on the car ride home. I have changed up my chocolate to dark chocolate from Trader Joe’s. And, I have dumped the Merlot wine in favor of a nice cab. And, that last ten years has had me longing more for space than stuff.

Being Best

As the years have run together time has sped up. But I have taken more time to just be. I have started a practice of mediation in the sauna four days a week. Note the word started. I struggle with my constant wondering thoughts. My firecracker brain never turns off.

Dump my to do list

I have tossed my giant to-do list. Clean every closet in the house. Organize the kitchen pantry. Re-do speaker page on website. To let your intuition guide you, you have to be willing to toss your to-do list. Those lists that are full of ‘should.’ Start with a clean slate. Let things come naturally. Be done with struggling, over-achieving, pushing and being tired all of the time. It is impossible to go with the flow and be open to new possibilities if you are governed by a big list of goals. If you trust, the right goals will find you. I create a list every evening for the top three things I want to accomplish the next day. And, I have a pretty fun bucket list. But join me and give being goal-less a try. It is freeing and let’s you focus on what you want.

Finding Abundance

Whatever you focus on gets bigger and bolder. Daily, I expect unexpected surprises and I get them. Parking spot by the door, 28 minute ride to the airport in rush hour, no line at the grocery store or post office. I choose abundance. You receive abundance when you focus on the small moments of joy throughout the day.

Energy Focus

The magic of my day is setting my intentions with the energy alignment technique. When you declare an intention rather than just wistfully wishing things would be different the magic really begins. Attention to your intentions triggers transforms your energy according to Deepak Chopra in Seven Spiritual Laws of Success.


My life isn’t measured by the 60 candles on my birthday cake this year. It is measured by daily joys and sweet blessings. Relationships are my thoughts and these thoughts are my blessings. You are my blessings and I thank you! Take time to create your living eulogy. Your heart will tell you if you are on the right track or not. You don’t need to wait to live life to the fullest. You just need to do it! Today. Share your living eulogy with us.

Christmas   - 2005 And, they still live happily ever after!

Christmas – 2005 And, they still live happily ever after!


Creative Energy Vibration Alignment Technique


Give this life changing energy technique a try. It only takes a few minutes to set spectacular intentions for your day and watch them unfold before your eyes.

The best way to create a day of positive energy is to start it the evening before. Lie in your bed and direct your appreciation inward. Focus on your bed, your bed linens and your pillow. Recount all the good things that happened in your day hour by hour.

Set your intention to sleep well and to awake refreshed. After you awake, stay in bed five more minutes and think about how you want your day to positively unfold. I think about each special client and the possibilities I envision for them. Or when I have a keynote I feel the “home run hit it out of the park presentation.”

Feel whatever resistance you may have fall away. Feel your vibration rise. (A vibration is a mood or feeling) Shower, eat breakfast and write a list of 5 things you appreciate about your life. If you do this for 30 days I guarantee you will feel a delicious sense of confident well- being and you will attract exactly what you need in your personal and business life.

Remember you need to feel your best and then you can confidently take action to solve any challenge and be your best.


5 Secrets to Having the Life You Want


1. Decide what you want to learn, continuously and forever. Then choose to learn how to learn.

2. Reorient your life around the gifts you have, no matter what they are.

3. Put your integrity first, your needs second and your wants third.

4. Build a community of people who bring out your best without trying to.

5. Let your vision set your goals and guide your life


Source: www.coachu.com


This is what top nutritionists eat at home

Screen Shot 2015-02-16 at 9.34.03 AM

Registered dietitians like me have nutrition training. We complete our schooling, 1200 supervised practice hours, and a national board examination to become certified. However, we’re just like you in that we lead busy lives and find it challenging to eat healthy on those especially hectic days (or, if we’re honest, on the days we’re craving nothing but ice cream and pizza!). That’s why we each have go-to quick and healthy recipes ready to be able to throw together a meal or snack without having to think twice. Here are some favorites from some of the top dietitians across the country.

Read more… 


Best Birthday Ever!

It’s almost my birthday! I love the feeling happy birthdays evoke. It is a special celebration – after all it is the day we popped into this world and forever changed the lives of those that treasure us most. As I approach a really “giant big birthday” many are asking me which birthday was my favorite. When I reflect back I realize every birthday was pretty much special and the common themes were family and food. Food was a big part of my life even before I was born. My mom attributes her eating pea soup for my early arrival in this world, popping out six weeks earlier on February 18th instead of on April Fool’s Day.


In our fun loving, busy, spirit-filled house with five kids we were seldom alone with mom and dad. On our 13th birthday we were able to dine out all alone with mom and dad. We dined at Seven Seas and I ordered my first lobster. I kept that lobster tail for years and years on my bulletin board and it grossed out my sister Laurie.

Fast forward to adult life 

My 40th birthday was extra special because we went on a Bahaman cruise (cold ferocious winds so strong the ports were closed and we had to stay on the ship the entire time). I also purchased a piano and Danielle, Brett and I took piano lessons. That only lasted two years! And best, my sweet mom came to visit and made me my special no bake cheesecake as she had done every single year since I left for college.

Picture of neighborhood

My neighbors threw me a 40th surprise party. The food was extra delicious. Everyone still lives here.

My neighbors threw me a 40th surprise party. The food was extra delicious. Everyone still lives here.

My mom followed me to wherever I was living and made me this creamy, hard-to-find-ingredients cheesecake. I happily celebrated with my parents and this magical cake for 27 years until I was 45 when my dad suffered a stroke and mom was afraid to drive with dad and they no longer came to visit. Wish I would have known when I was 45 that it would be my last cake. I bet I would have savored it more.

Funny how life is…even on birthdays we are too busy to really savor.

Brett and Danielle always helped make my cake. Twenty years later I am not happy to see I was serving them pop and chips.

Brett and Danielle always helped make my cake. Twenty years later I am not happy to see I was serving them pop and chips.


I guess blowing out forty candles was a smoky mess.

I guess blowing out forty candles was a smoky mess.

But the fiftieth took the cake! With great intention we celebrated my birthday in Reykjavik, Iceland. The Blue Lagoon exceeded my expectations and I felt like I had a taste of heaven as I floated in dreamy 110°F water. I tried hakarl which is putrid shark meat that is buried in the ground for six months. It smelled like strong ammonia and tasted like rubbery blue cheese. I thought I was on “Fear Factor” as I mustered up the courage to even try it. The smell was so bad no other tourist would even consider trying it. In fact, they all backed away when the jar containing hakarl was opened.

But foodie Chere had to give it a try! I had a huge stomach ache that evening which Gary attributed to the hakarl.

Brett, Danielle and Gary always made my birthday extra special.

Brett, Danielle and Gary always made my birthday extra special.

We also spent an evening at Spicer Castle at a murder mystery dinner where I remember looking for hours for a red earring a friend gave me for my birthday. (Gary finally found it but then again he usually finds everything that I lose.)

And I felt truly treasured by family and friends. Dinner club was held at Jan St. Andrew’s house and we played games and had candy from the fifties.

Of course Karan baked the must-have Barbie Cake we all had growing up.

Of course Karan baked the must-have Barbie Cake we all had growing up.

The best gift

Birth is a really big deal. We really don’t have to wait for our birthday. Daily, people bless our lives with their unique gifts. We just have to be aware of them. And, we have to be open to receiving their gifts. It is not always about giving and giving some more. By being open to receiving other’s gifts incredible things have happened to me. Every day really feels like my birthday. If you get what you expect…so expect every day to be filled with birthday happiness. Happy Birthday! Every day is a new possibility because I wake up to a new day that I haven’t lived before.

Foot note: Favorite gift ever

One of my most treasured birthday gifts was from my friend Sue Brown, who on my 38th birthday wrote 38 reasons why she loves Chere. I still have that treasured love list. (Great gift idea for those you treasure most) What was your favorite birthday and why? And did you get a really extra special birthday present? We can’t wait to hear!


Abundant Monday



Photo by Emily Wolf ewolff.smugmug.com