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  • 2017_11_20

Make 2018 Your Best Year Yet


Make 2018 Your Best Year Yet!

How to Set and Achieve the Goals You Really Want in the New Year


Ready to make some BIG changes? Not sure where to start?     

Join Chere Bork aka “The Energy Igniter’s” FREE one hour teleclass
and discover the keys to setting and achieving the goals you really want in 2018.

In this one hour teleclass you will:

  • Identify the goals you really want (and are most likely to achieve!)
  • Create your own personalized 3 Step Success Strategy
  • Get into action and create huge momentum to keep on going
  • Learn 4 easy ways to overcome any obstacle that arises
  • And much, much more!

Isn’t it time to go for the things you really want in your life?

Don’t miss this opportunity to start the New Year off RIGHT!


12th Annual FREE Teleclass:

Make 2018 Your Best Year Yet!

Choose a Session: 
Thursday, January 25, 2018 @ 10 am PST/noon CST/1 pm EST
Thursday, January 25, 2018 @ 5 pm PST/7 pm CST/8 pm EST     

Reserve Your Spot: 
Call: 952-937-5697
Email: chere@cherebork.com    
(Indicate which session you’d like to attend.)  
You will be given the telephone bridge number and other important details about how to get the most out of your tele-class experience the week of class.  



We Should Be Happy and Thankful

I am grateful. No. Matter. What.

Ahh… gratitude: that joy-filled emotion of thankfulness! We should always be thankful and happy but especially during the holidays. But… 

Gratitude is so easy when our lives are in order, we work eight hour days, (no weekends);  we manage our inbox and we feel loved and appreciated by the people we share our home and work lives with. BUT, how often does that really happen? Sometimes it can be through our deepest pain and challenges that we discover the beauty of gratitude.

My dear friend Mark is going through a cancer journey with no boundaries. You don’t expect to be hospitalized for a month and having your gall bladder removed during your chemo treatment. He is a determined fierce warrior and his battle takes my breath away.  Another friend within a one week period experienced the death of her mom and the birth of her granddaughter. She said it was “hard.” I cannot imagine her “hard week”.

Our mom turned 88 on November 11th and wanted to celebrate her birthday with her mom and dad and brother Jack which means she wanted to celebrate in heaven not here on earth. I get it. Our daddy is tired of living too. Tired of every bone in his body hurting him, being unable to walk unassisted and bored with the only two activities he can do lately; watch TV and look out the window into his small backyard.

He used to say if he could not drive and play cards, he wanted to go to Mount Olivet– the cemetery where mom and dad will be buried.

In quiet moments during the day and at night I find myself whispering to myself, “I am so blessed!” I am blessed that I have 3 nurturing “can do” sisters and a”ready to help” brother Michael. I am blessed that I have such deep feelings and love for my family members. When I felt myself going down the slippery slope of negativity and thoughts of how can I help my parents I found myself asking, “Chere, what is good, what is right, what is beautiful?

I realized I was focusing and practicing positivity. Barbara Frederickson Ph.D. Professor of Psychology and author of the book “Positivity” (Crown, 2009), has demonstrated that the secret to being happy is to focus daily on the good stuff which cultivates your positivity. Positivity is experienced by positive emotions like joy, gratitude, interest, hope, awe, inspiration and love. It is those times when you feel truly loved and connected to others, when you feel playful; when you feel blessed; when your spirit is moved by just being alive and you are fully in the moment, or when you are engaged in an activity you absolutely love.

Positivity does not mean you need to force a smile or try to be happy or never experience negative emotions. Positivity means you have more positive emotions than negative ones. She has discovered the happiness tipping point of 3:1; we need to have 3 or more positive experiences for every equivalent negative one. Barbara’s research shows that 80% of Americans fall short of this ideal 3:1 positivity ratio. 

I have realized when I was writing this blog post that I surround myself with the word gratitude in my home. The gratitude sign in my bathroom sets my tone for the day and the Grateful Pillow on my bed reminds me I am blessed.  No. Matter. What.

Three Step Triple A Approach to Positivity

Take the positivity self test to determine your positivity ratio. It is recommended you take this every evening for two weeks.

Keep a mental or written list of your negativity during the day. Who gets under your skin? What situations trigger frustration every time? Make note of the circumstances and people that bring out your negativity. Also note where does your positivity come from? What triggers that smile on your heart?

When something negative happens, think of three positives. 
What actions can you do to get more of the positives and less of the negatives?

If you seed your life with frequent moments of positive emotions you will positively increase your resilience against your challenges and who knows may even perceive them as possibilities.

Being thankful and cultivating an attitude of gratitude puts life in perspective.
Just like our parents told us when we were growing up things are never as bad
as they may seem.

Call to Action: 
Discover the power of 3:1.which Barbara says leads to more resilience to adversity and effortless achieve what you once only imagined.

Gratitude is the positivity muscle. The more you do it the stronger it gets. Click To Tweet

Mom repeated over and over she was happy she celebrated her birthday with her kids after all.  Sometimes the fear of even good things can be scary! But there is always a nugget of gratefulness we can cling to and find hope in. No. Matter. What.

Happiness is waiting for you in EVERY moment. But you have to want to choose it. Decide today. Remember as soon as you decide, your life gets more delicious. You only have one life to live, just imagine if it was one you loved.


With positive gratitude,


What Fast Foods do Registered Dietitian Nutritionists Eat?

Yay! Yay! It’s National Fast Food Day!  

Back in the olden days, (1982) I taught Fast Food Operations at the University of Wisconsin – Stout and ran the Edible Express Restaurant. I was so lucky to be paid to work with dietetics and hospitality majors to manage the restaurant and serve healthy lunches to their fellow students in the Home Ec building. Of course, the special of the day always included a fruit and milk which bothered the hospitality major for the added cost of fresh fruit and milk but was welcomed by the dietetics majors. The bonus was I was only about 5 years older than my students so every day was fun and enjoyable. (What college teachers get earrings and perfume from their students? ME! )


Since then I have been enamored with the latest foods and fast food trends. It was a JOY DAY when I lived in Eau Claire, Wisconsin and Taco Bell opened.  I was enamored with their taco pizza dripping with cheese. I traveled for the Dairy Council of Wisconsin and remember how difficult it was to eat this pizza while driving. I was washed down my fast food with a nice carton of milk.

I also remember thirty plus years ago when I first moved to Minneapolis, one of my first “must eats” was White Castle. I will never forget watching two guys buy watches while standing in line. Yes, this White Castle was in a rough neighborhood. Not every day is there “bartering” going on in your fast food line.

I discovered the White Castle slider (slides down as there are 18 sliders per pound) was not my favorite, and never ate another one.

My all time fav is simple – McDonald’s Cheeseburger on a leaf of lettuce with extra pickles with a Side Salad with Paul Newman’s Balsamic Vinaigrette. Since being diagnosed with a gluten sensitivity no bun for me. Three years later I can finally say I am used to no bun. It is convenient and the perfect size combination of burger with a crunchy salad with a savory vinaigrette. My only wish was that that salad had more tomatoes and veggies. Note: You must be a passenger when eating this and not the driver!

My Registered Dietitian Nutritionist friends have more ideas for you.

When life gets hectic and when Sharon is out and about, one of her favorite fast-casual restaurants is Chipotle. Since their food borne illness scare in October 2015, they instituted a rigorous food safety protocol, probably making them one of the safest places to eat. Sharon also really likes their food and agriculture philosophy They have a great interactive nutrition calculator allowing you to build your meal and see the nutrition facts as you go. You can add or remove items to get just the calorie level you are looking for. For example, if you are making a bowl, you can skip the rice and do lettuce instead. Then add the tofu sofritas, 2 kinds of beans, the fajitas veggies, and tomatillo salsa (this one is the lowest in sodium). You get a very yummy and filling salad for a reasonable 450 calories meal with at least 4 servings of veggies! Sharon’s biggest gripe is the high level of sodium in their foods. It’s difficult to stay under the daily guideline of 2300 milligrams since they add sodium to just about every ingredient.  So, if you have hypertension you need to keep an eye on the sodium when you are building your meal. Thanks Sharon!

For the longest time, like years, Julia loved the treat of a McDonald’s McChicken sandwich with a side of hot, salty fries and a fountain Diet Coke. Her perfect fast food combo! Zero guilt – as it was a very occasional indulgence. Nowadays, sadly, Julia’s gluten-free life doesn’t allow it, but if she really wants that combo she says she can make it herself Of course you can Julia! I get it I am gluten free too. Thank you Julia for the great idea! @jugglingjuliaRD

Lauren has 3 fave “fast foods”

Subway rotisserie chicken on a “scooped out” 6″ whole grain roll with every available veggie except olives and a tiny bit of chipotle sauce. Panera “You pick two” with garden vegetable and pesto soup, 1/2 ancient grain and arugula salad with chicken (dressing on the side) and an apple.   And Lauren adores the Starbucks Spinach, Feta and Cage Free Egg White Breakfast Wrap or Chicken and Quinoa Protein Bowl with Black Beans and Greens. Each of these is a fast and easy source of protein, fiber, veggies and whole grains you don’t need to make yourself. Each meal averages 300-400 calories which is incredibly modest for fast food and really tasty too!  The key Lauren like you stated, is that they are a wholesome source of calories and as you pointed out…you don’t need to cook them yourself. Sometimes we want to have less kitchen time and eat out. And eating out doesn’t have to break the calorie and fat bank. Thanks you Lauren! @LaurenPincusRD

Judy jokes that she is a fast food illiterate.  She reminds us that it seems like they ask for your order as you approach the counter and she doesn’t even know what is on the menu. (Because she loves loves loves to cook!)  However, at Wendy’s during colder weather, she enjoys the chili over a plain baked potato. Hearty! Satisfying! And an inexpensive food solution!

She also enjoys the half-size apple pecan chicken salad. This salad has enough protein that it keeps her full plus she enjoys the variety of textures and flavors. Thanks Judy. You bring up a good point about the chili. It is an inexpensive solution when you are hungry and want to not cook and eat very quickly. Thanks Judy! @JudyBarbe

Samina’s favorite fast food is Whataburger’sWhataburger Jr. It is just the right size for her to enjoy the whole burger without feeling super stuffed and has all the components of a classic burger. Just like most fast food joints, this burger is high in sodium so she makes sure she grabs a bottle of water to stay hydrated. When Samina goes out for fast food she tries to savor every bite and enjoy the experience mindfully. She believes all foods fit within a wholesome diet and one fast food meal every now and then won’t make you a bad or unhealthy person. Samina believes your food choices do not define your morality and you don’t have to eat a 100% “clean” diet to achieve your best health. It’s all about finding the right balance for you. I agree Samina. I love your philosophy that all food fits! @wholesomeStart

Sarah wants to liberalize all foods and loves to show that dietians are “real” people and sometimes eat fast food. Sarah favorite road trip meal is

Chic Fila Fried Chicken Sandwich with Waffle Fries – so simple but tasty! Sarah loves the taste of fried chicken and Chic Fila does it really well. Sarah says you can’t beat their waffle fries with chic fila sauce and honey mustard. Sarah, who doesn’t love fried chicken with a side of fries on a road trip  @bucketlisttumRD

Caroline’s favorite fast food is the Taco Bell Veggie Power Bowl.  She says this bowl has it all – black beans, rice, pico, guacamole, reduced fat sour cream and avocado ranch sauce.  It tastes AMAZING and is under 500 calories (420 to be exact) with 13 grams of fiber!  (Most Americans don’t even consume 13 grams of fiber in a 24 hour period!).  Caroline also loves supporting Taco Bell as they have 2 dietitians on staff.  I love it too Caroline. Thanks Caroline! @CarolineSusieRD


Hope you have a new food that sounds yummy and healthy that you want to try.
What is your favorite fast food meal?



Lynda’s Bowl Recipe

This month I want to highlight Lynda Enright, MS, RDN, LD, CLT who helps heal people’s guts so they can lose weight and have more energy and feel great.   Her clean recipes are practical for  busy people on the go.


Lynda’s Bowl Recipe
Serves 4
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  1. 2 cups cooked brown rice (options: quinoa, noodles)
  2. 12 oz. baked chopped chicken (options: slow cooker pulled pork, canned salmon, baked tofu)
  3. 1 can beans, drained (black, garbanzo, kidney)
  4. 1 pint cherry tomatoes, chopped in half (options: sweet peppers, cucumbers)
  5. 1 cup frozen corn, thawed (options: other vegetables)
  6. 1/4 cup chopped cilantro (options: parsley, basil)
  7. 1 onion, diced (options: 3 cloves minced garlic, chopped scallions)
  8. Juice of 1 lime (options: lemon, orange, vinegar)
  9. 1 chopped avocado (options: nut or olive oil)
  1. Combine all ingredients in a bowl. Gently mix to combine.
Taste Life, with Chere Bork http://cherebork.com/blog/

Lynda Enright, MS, RDN, LD, CLT  is a Wellness Coach, Leap Therapist and Speaker.

She is the owner of Be Well Nutrition Consulting, a busy mom to three wonderful children and struggles just like the rest of us to make the healthiest food choices with her busy life.  She gets it!

Lynda is passionate about the impact food has on your health. She learned first hand how food can make you sick and how it can make you well!  Lynda helps busy professionals create a plan to heal their gut so they no longer have to live with symptoms of poor health like weight gain, digestive upset, fatigue and brain fog. 

When Lynda isn’t studying and teaching nutrition, she loves to be active with her husband and 3 kids.

Give this recipe a try. Lynda and I can’t wait to hear how much you will love the ease of it.

Lynda specializes in food sensitivity testing.  Contact Lynda for a discounted Holiday Healing package by December 31, 2017.




2 Hacks to Decrease Your Stress and Help You Love Your Life

What a whirlwind! In the past two weeks, Brett got married in Chicago. I spent a week with my family and sibs in Milwaukee and then headed back to Chicago with Laurie, my dietitian sister to attend FNCE (Food Nutrition Conference and Expo) the nation’s biggest conference for Registered Dietitians in the world. These two weeks have been anxiously waited for yet they were filled with stress. Why?  Because I was surrounded by many, many people. Traveling, being a house guest for a week and weddings can all add stress to our lives.


Stress is often directly tied to people, things and events that affect our lives, but that we cannot control.  In order to effectively reduce stress, start with what you can control: yourself, your thoughts.

Here are two steps to reduce your stress and get back your happy.


Step One:  Take full responsibility and stop being a victim

You are responsible for your beliefs and thoughts. People that always believe that things happen to them, handicap themselves to a victim mentality.  This is a very subtle negative thought pattern.  Phrases like “I can’t believe she did that to me!” or “I can’t believe she said that about me!”  Blaming people and circumstances affects our decision to change something negative into something positive. Taking full responsibility for your life, your thoughts and your actions is the first step to creating a more positive happy life. People will always “say” and “do stuff” and you get to decide to turn the negative into positive or stay negative.


Step Two: Change your thinking

You are either your best friend or worst enemy. Change starts within you no one else. If you want to become more positive, notice your thoughts. Research by Barbara Frederickson has demonstrated that positivity is the secret to happiness. When you notice a negative thought, Barbara’s research suggests we need to identify three positives for every negative. I ask myself, “What is good, right and beautiful?”

Final food for thought.

Greg Anderson, author of “The 22 Non-Negotiable Laws of Wellness”  reminds us, “The perfect no-stress environment is the grave. When we change our perception we gain control. The stress becomes a challenge, not a threat. When we commit to action, to actually doing something rather than feeling trapped by events, the stress in our life becomes manageable.”

What belief do you need to change, to reduce your stress and give yourself the power to take action?  We can’t wait to hear!


5 Ingredients to be Happy

We all want to be happy.  The good news is you don’t need to buy it. Your daily actions can create it.

Here are five tips to help you love your life!

  1. Know your purpose

Create everyday with meaning whether it is learning a new health habit like lifting weights, a new hobby, or an action aligned with your values like teaching your kids how to cook. Studies show that happiness lies at the intersection of pleasure and meaning. Engage in significant activities that you really enjoy.


  1. Appreciate what you have

Gratitude sparks happiness! Make a list once a day of three things you are grateful for. Say thank you to people.  Look around you and notice how lucky and blessed you are.


  1. Use your strengths and get in the flow

Maximize your positive qualities like being creative or intuitive – those things that are innately great about you. Use your strengths for a hobby, activity or sport that absorbs you. That feeling where the clock stands still and you are so into what you are doing has been defined as “flow.” 


  1. Focus on doing not owning

Money buys stuff but it does not buy happiness. Invest in experiences not stuff. Volunteering, or helping a neighbor will give you a “helper high.” More happiness is created spending time with others than spending money on yourself.


  1. Develop caring relationships

Happiest people have strong supportive relationships, good friends and strong families. It is not enough to collect friends but rather develop caring, compassionate relationships.  To make a friend you have to first be a friend. Don’t forget to treasure your family.



Sarah-Jane’s Healthy Hot Chicken Bowls


This month I want to highlight Sarah Jane Bedwell, RD, Media Personality, Author, Blogger and Foodie Lover who loves life in Nashville, Tennessee.  Her weekly blog cooking with Sarah Jane  offers a fantastic video and practical recipes that will make you want to run to your kitchen.

Sarah Jane’s Healthy Hot Chicken Bowls
Serves 6
Nashville is known for Hot Chicken. Check out Sarah-Jane’s healthier take on this spicy, tasty, delicious dish. The creamy savory blue cheese dressing marries with the spicy zing from the hot sauce. Sarah Jane says this dish is a tasty quick winner for your busy weeknights. I agree!
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The Chicken Bowl
  1. 3 cups cooked quinoa
  2. 1 large bag coleslaw, about 20 ounces
  3. Blue cheese dressing (see recipe below)
  4. 3 ounces light cream cheese, softened
  5. 1 cup hot sauce, such as Frank’s red hot
  6. 1 teaspoon smoked paprika
  7. ½ teaspoon garlic powder
  8. 1 ½ pounds rotisserie chicken, shredded
  9. Avocado, carrots, celery, optional for garnish
Blue Cheese Dressing
  1. 1 cup plain Greek yogurt
  2. 1 cup canola oil mayonnaise
  3. ¼ cup Dijon mustard
  4. 2 tablespoons whole grain mustard
  5. 2 tablespoons apple cider vinegar
  6. 1 teaspoon celery salt
  7. ½ teaspoon kosher salt
  8. ½ teaspoon black pepper
  9. 4 ounces blue cheese crumbles
  10. 1 cup chopped cilantro
  11. 2 tablespoons pickles, chopped
The Chicken Bowl
  1. Toss slaw in blue cheese dressing. Set aside. Whisk cream cheese, smoked paprika, and garlic powder into hot sauce. Toss shredded chicken in hot sauce until well coated. Layer six salad bowls with quinoa, slaw, and chicken. Garnish with avocado and/or carrot and celery sticks if desired.
Blue Cheese Dressing
  1. Whisk the Greek yogurt, mayonnaise, mustards, vinegar, salts, and pepper together. Fold in blue cheese, cilantro, and pickles.
Taste Life, with Chere Bork http://cherebork.com/blog/

Watch Sarah-Jane cook up this tasty dish

Sarah-Jane loves filming her video series in her home kitchen where she cooks every day! I look forward to her fun weekly cooking video.

Sarah-Jane enjoys life in Nashville with Joe her husband and Inky and Buddy her fur babies.

Sarah-Jane Bedwell is a registered dietitian, national speaker, and author. In 2016, Sarah-Jane began her own Cooking with Sarah-Jane video and blog series in which she shares recipes and tips. Sarah-Jane has appeared on national morning shows, including the TODAY show and The Daily Buzz numerous times as well regularly appearing on all the major Nashville news stations. She’s a regular contributor and source for many national media outlets. In 2013, she was selected to win the Media Excellence Award by the National Academy of Nutrition and Dietetics.


Please find Sarah-Jane and her fabulous recipes and tips at www.Sarahjanebedwell.com


Hope you give this recipe a try!

Sarah-Jane and I can’t wait to hear how much you ‘all will love it!


Your Best Life Hacks to Happiness

Happy Kids make us smile

Angelica, my client asked, “How do I measure my happiness? Should I even try to measure my happiness?” Short answer, yes!

Long answer, yes! Remember, anytime we want to create something new in life it requires a huge amount of work and tenacity, whether it’s racing in our first triathlon, a new position at work, or becoming a new parent. They all require a substantial and consistent energy investment.  

Sonja Lyumbomirsky,  aka “the Happiness Researcher”, suggests that if you desire happiness, you need to go about it in a similar manner. She notes that becoming happier demands making some permanent changes that require work and commitment every day of your life.

As a life coach, I believe that your “happiness work” is the most important work will ever do in your life.  Have you ever seen an unhappy person get healthier and lose weight? Or how about an unhappy person loving their marriage or getting promoted at work? I have never seen an unhappy person raise their children to become successful independent human beings!

What is happiness?

Sonja Lyumbomirsky in her book (my favorite book) “The How of Happiness” defines happiness as the experience of joy, contentment, or positive well-being combined with a sense that one’s life is good, meaningful and worthwhile.  She uses the terms happiness and well-being interchangeably, noting that well-being encompasses our physical, emotional and mental health.

Half of our happiness is governed by our genes, 10% by life circumstances and the remaining 40% by what we do and how we think. Your secret to your happiness is your 40%. Think of the happiest people you know. They are the most productive and they make things happen. They intentionally create their life.

They choose to be happy. They focus on the 40% they can control. 

Create Mantras

When I’m feeling unproductive, or saddened by life events or mishaps, I create mantras. 

I look into the mirror and say “I choose fabulous!” This all started when my good friend, and renowned artist Georgia Kandiko, created this picture for my birthday last year. What we focus on gets bigger and bolder. This saying may seem trivial but our negative self -talk keeps us stuck and not moving forward.  

When I feel like I am not moving ‘fast enough’ or getting enough done I use my Law of Attraction mantra, “I am in process.”  This reminds me I am not stopped or stuck, and any progress IS progress.

Measure Positivity

Barbara Frederickson has discovered that positivity is the secret to happiness. I use her 3:1 positivity ratio. Think 3 positives for every negative.  When I get a disappointing email or phone call or I am frustrated, I think of 3 positives.  For example, I have a husband who adores me, I am lucky I love what I do, I have the best sisters and friends who support me no matter what.


 Measure Well-Being

Well-being is the secret to productivity and happiness.  There are 7 pillars of well-being.  These pillars bring your happiness level up or down based on how you rate them:

  • Fitness
  • Eating
  • Stress
  • Energy
  • Positive Mindset
  • Life Satisfaction
  • Weight

Daily I rate my level of satisfaction in each area on a level of 1 to 10. Identify your number. Ask yourself, “What activity can I do to boost my level of satisfaction in each area?” I will tell you life feels grand when you are a ten in any category!

Happiness is liking WHO you are, WHAT you do and HOW you do it!

It begins with WHO – and your WHO is what your beliefs are about your precious life. 

Happiness does not operate in the future. There is happiness waiting for you in every moment. But you… Click To Tweet

Quit waiting to be happy. Our intentional happiness comes from the 40% we are in control of and it’s created by our intentional activity.  Better get busy! And yes, measure your happiness because happiness is not a luxury.

We can’t wait to hear what you do to measure and boost your happiness! You have one life to live, just imagine it is one you truly love!

I choose fabulous how about you?





Recipes to Celebrate Better Breakfast Day + National Breakfast Month

Yummy Healthy Breakfast Ideas from 14 Registered Dietitian Nutritionists

Rise and shine with these Registered Dietitian Approved Breakfast Recipes. You and your family will JUMP out of bed and LOVE waking up to these yummy healthier versions of breakfast. You will not find boring cereal here. Happy Better Breakfast Day!

Samina Qureshi RDN, LD
Owner of Wholesome Start, LLC, Integrative & Functional Nutrition

This crustless quiche recipe is great because it can be made in advance to set you up for a successful week ahead! Not only is it an easy mix-and-bake recipe, it’s delicious and packed with nutrient-rich veggies to keep you full and energized until your next meal or snack. 

Thanks, Samina!  @WholesomeStart

Sarah Schlichter, MPH, RDN, LDN
Healthy Blogger at Bucket List Tummy

Sarah loves this Cherry Chocolate Chia Pudding recipe because it can be prepared in advance (a lifesaver for many of us), and can be substituted with any in-season fruit. It’s great for yours and my sweet tooth but are looking for a healthy alternative.

Thanks so much Sarah!  @bucketlisttumRD

Julia Robarts, MS, MPH, RDN, LDN
Owner of Juggling with Julia

There is nothing better than waking up to homemade muffins, but what if one family member is gluten-free like me? No problem with this recipe for gluten-free flour, roasted butternut squash, and a delish maple glaze will make these muffins a favorite of everyone in the family! Bake up a batch of Julia’s Gluten Free Butternut Squash Muffins today.  

Thanks Julia for the gluten-free recipe. @jugglingjuliaRD

Kim G. Beavers, MS, RDN, LD, CDE
Cookbook Author and RDN at University Health Care

This recipe for Good Morning Kefir Smoothie is a great way to start your morning because of the probiotics of Kefir (twice that of yogurt). The Greek yogurt provides the protein punch needed to start the day. The addition of spinach, blueberries, and flaxseeds just make this more nutrient-rich and decidedly delicious. 

Thanks, Kim for letting us know about Kefir!  @timetoeatwell 

Kelly R. Jones MS, RD, CSSD, LDN
Owner of Kelly Jones Performance Nutrition

Kelly loves to whip up a batch of buckwheat pancakes almost every weekend, and always has leftovers for an easy breakfast during the week. Did you know that the buckwheat flour’s texture is similar to a more refined flour but more nutrient dense? This Pumpkin Buckwheat Pancake recipe is packed with antioxidants from pumpkin and uses a spiced apple topping, eliminating the desire for the syrup and an overly sugary start to your day.

Thanks, Kelly!  Who doesn’t adore pancakes! @kellyjonesrd

Judy Barbe, MS RD
Owner of Live Best and author of6-Week Guide to Live Best: Simple Solutions for Fresh Food & Well-Being

Judy loves this recipe for Berry Cardamom Baked Oatmeal as it hits all the right notes for her. Fiber from oats, flavor from fruit and spices and cottage cheese pumps up the protein so this breakfast stays with Judy through the morning. 

Thanks, Judy. I am always looking for recipes with cardamom. @JudyBarbe

Klara Knezevic RD, LD
Team member of Rebecca Bitzer MS RD And Associates

Klara loves this recipe for Sweet Potato Hash because it can be made ahead of time (yay for meal prep) and is a fun and nutritious twist on a classic breakfast hash. She pairs this with eggs for extra protein. She loves that it is also FODMAP friendly.

Thanks, Klare lots of people need ideas for FODMAP.  @rebeldietitians 

Stefanie Dove, RDN
School Nutrition Marketing Coordinator for Loudoun County Public Schools

One of Stefanie’s favorite breakfast items happens to be the same breakfast item she offers students in Loudoun County each morning  –  yogurt parfaits! Stefanie loves this peach parfait because it incorporates fresh, locally grown, peaches which help enhance the flavor without requiring extra sweeteners! Parfaits are versatile because you can mix and match the type of yogurt and fruit you want to include. Stefanie loves her job as it allows her to work with students directly, while also working on her interests of marketing and communications.

Thanks Stefanie for taking extra special care of our kids!   @LCPSCafe @StefanieDoveRDN

Abbie Gellman, MS RD CDN
Owner of Culinary Nutrition Cuisine, a New York Based Registered Dietitian and Chef

Abbie loves this delicious and crowd pleaser Mushroom Broccoli Frittata. A healthy meal that’s easy to get on the table any time of day, providing great protein from the eggs and vitamin c from the broccoli. 

Thanks, Abbie always on the hunt for good frittata recipes!  @CNC_Abbie

Nancy Robinson RDN
Owner of Food For Osteoporosis

Nancy loves this recipe for Quark Strawberry Shortcake because it is quick and easy, and has 23 grams of protein. (This is a lot…one egg is 7 grams of protein) It also provides an amazing 387 milligrams of calcium (a glass of milk is 300 milligrams) This recipe gets you off to a great start at the beginning of your day and it makes you feel like you are having dessert for breakfast. 

Thanks, Nancy who doesn’t love dessert for breakfast!

Barbara Spalding, MA, MS, RDN
Owner of Second Act Kitchen and Breast Cancer Kitchen

Barbara loves this Egg White Veggie Scramble to jumpstart our day with a combo of high-quality protein and veggies. Gets you started on the right track for the rest of your day.

Thanks, Barbara a great fallback egg breakfast idea!  @bspaldingrdn

Beth Dunlap, RDN
Creator of Kiwi the Koala Bear

Beth writes, “I’ve made Star War Pancakes for my kids & their friends for years.  When we have birthday sleepovers, out come the pancakes for breakfast!  It’s a yummy start to the day!  One of our good friends knows we are big Star Wars fans and bought these molds for us at Williams Sonoma. I’ve adapted this recipe to increase the fiber and substituted oil for applesauce which we enjoy the consistency much better! My kids will tell their friends it was made with applesauce!”

Thanks for the fun breakfast idea Beth!   @kiwiandbeth

Lauren Harris-Pincus, MS, RDN
Author of the Protein-Packed Breakfast Club

Lauren wants you to power up your morning with protein. The Protein-Packed Breakfast Club is filled with delicious, easy to make recipes containing 300 calories or less and packed with a minimum of 20 grams of protein. She has great recipes for hot trends like overnight oats, smoothie bowls and mug cakes. And yummy healthier versions for pancakes and French Toast too. Perfect for weight loss, managing your pre-diabetes or Type II Diabetes or a healthier lifestyle. Plus lots more. 

Thanks Lauren! @LaurenPincusRD

Deb Winder RDN
Free Lance Registered Dietitian Nutritionist 

Deb is a Free Lance Registered Dietitian Nutritionist loves this recipe because it can be used any time of day…breakfast, lunch or a light dinner.

Deb loves to serve this with a green salad!

Thanks, Deb!


Spanish Flavors Egg Casserole with Turkey & Sweet Potato
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  1. 16 oz. ground turkey (Organic at best, “No Antibiotics or Hormones” at least)
  2. 1 large onion, chopped
  3. 2 medium sweet potatoes, shredded (~4 cups shredded)
  4. 2-3 Tbsp. fresh thyme leaves (or 1 ½ tsp. dried)
  5. 1 ½ -1 Tbsp. smoked paprika
  6. Sprinkling of ground chipotle pepper to taste (or not)
  7. 1 ½ tsp. sea salt
  8. Several grinds black pepper to taste
  9. 9 free-range eggs
  10. Olive oil
  11. Clarified butter/ghee (can use regular butter)
  1. In a large sauté pan or Dutch oven, sauté the onion in 1 Tbsp. each olive oil and clarified butter until translucent.
  2. Add the thyme, ground turkey and smoked paprika and blend well.
  3. Add sweet potatoes and stir until well combined, sprinkle with ground chipotle if using.
  4. Grease a 9x13 inch rectangular baking dish with olive oil.
  5. Crack eggs into medium large bowl and whisk briskly until frothy and well beaten.
  6. Transfer the sweet potato and turkey sausage mixture to the baking dish and spread evenly.
  7. Pour the beaten eggs over and use a spatula to distribute.
  8. Bake for approximately 30 minutes, until lightly browned and set, or until an instant read thermometer reaches 160-165°F.
  9. Let stand for 5-15 minutes before cutting, cool to room temp, or chill in fridge for later use.
  10. Can be frozen and used within a week for best quality.
Taste Life, with Chere Bork http://cherebork.com/blog/

We all hope you find a new breakfast idea that will power up your morning and jumpstart your day. All of my Registered Dietitian Nutritionists friends are here to help you love your health and body again through nutrition and your fork.  Visit their websites as they are waiting to help you.

@cherebork #dietitianlifecoach


Kathleen Oswalt’s Peach and Tomato Salad with Grilled Shrimp

Have thirty minutes and a hankering for shrimp? This colorful recipe has you covered.

This month I want to highlight Kathleen Oswalt, MS, RDN, LD, CLT a registered dietitian nutritionist and food sensitivity detective. She loves the crunchy, soft and creamy textures of this salad poppin’ with flavor from the spicy shrimp, sweetness from the peaches and savory from the blue cheese. With this combination, this dish is sure to please everyone. The best?This dish has basic ingredients without preservatives. Feed your body some goodness today with Kathleen’s recipe.

Kathleen Oswalt’s Peach and Tomato Salad with Grilled Shrimp
Serves 2
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Grilled Shrimp
  1. Metal or wood bamboo sticks (soaked in water)
  2. 1lb wild caught shrimp, peeled/deveined
  3. 1-2 tsp packed brown sugar
  4. 1 tsp ancho chili powder
  5. 1 tsp smoked paprika
  6. ½ tsp ground cumin
  7. ¼ tsp cayenne pepper
  8. Salt/pepper to taste
Peach and tomato salad
  1. 3 ripe peaches, chopped
  2. 1 medium-large heirloom tomato, chopped
  3. 1-2 celery stalks, thinly sliced
  4. 1 Tbsp blue cheese, crumbled
  5. 1-2 tsp olive oil
  6. Salt/pepper to taste
  1. In a medium sized bowl, toss shrimp with spices and allow to rest for approximately 15-30 minutes.
  2. While shrimp is marinating, in a large bowl add chopped peaches, tomato and sliced celery.
  3. Season with salt and pepper to taste.
  4. Drizzle with olive oil and add blue cheese, gently toss.
  5. Your salad is now just waiting for you to eat it.
  6. Turn on grill and heat to 350°F. Thread marinated shrimp onto skewers.
  7. Cook on grill 1.5 minutes each side.
  8. Be sure not to overcook.
  9. Wah-lah, your dinner is ready to eat!
  10. Scoop a ½ - 1 cup salad onto your plate and top with spiced shrimp.
  1. Serves two.
Taste Life, with Chere Bork http://cherebork.com/blog/

Kathleen’s Food Tips:

Kathleen always like to use fresh caught wild shrimp when possible, but in a pinch, she uses Trader Joe’s uncooked Argentinian red wild caught frozen shrimp. This shrimp is already peeled and deveined. All you have to do is cook it. If you like spicy add a little more cayenne pepper.

Kathleen Oswalt, MS, RDN, LD, CLT is a cooking enthusiast, wellness coach, and your food sensitivity detective.  She works with clients who suffer from autoimmune disorders, chronic migraines/headaches, arthritis, a plethora of tummy troubles and depression, low motivation, fatigue, and insomnia. Her goal is to make you the boss of your health and wellness. With food sensitivity testing she can create a diet full of foods that love your body so you can start eating better, feeling better and living the life you dream of. To learn more, you can find her at https://www.kathleenoswalt.com

In Kathleen’s spare time she loves to cook and try new recipes, enjoys traveling to new places, loves to jump on her bike and go riding with a local ladies group and enjoys playing “head cheerleader” to her Ironman husband, Don! 

You can find Ironman Don at https://www.linkedin.com/in/don-oswalt-a556141/

Don and Kathleen ate at the awards breakfast for Ironman Chattanooga on September 28, 2015, where he found out he QUALIFIED for the world championships in Kona Hawaii where he would race the following October. Two straight years of Ironman works only because teamwork makes the dream work! Way to go Don and Kathleen!  

Family cheered Don on at mile 9.

Hawaii was where dreams came true. Don had a fantastic race, finishing in10:42:24, all the while surrounded by his family rooting for him along his 140.6-mile journey!  

After Don completed the World Championship Ironman he gave Kathleen a medal that said: “You are my superstar.” Way to go Don!

After a week full of Ironman, they celebrated with a fun-family filled week of vacation exploring Hawaii.  They loved the lava tubes! The week was priceless!

Thanks for sharing Kathleen your Ironman experience!

Let us know when you try this recipe and what you think of the pairing of the fruits, and veggies with the shrimp in this salad!

@cherebork #dietitianlifecoach