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  • 2017_9_25

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


12 Hacks to Grab an Extra Hour and Time in Your Day

We just returned from a two week Caribbean vacation. We attended Blair and Kevin’s destination wedding on the beautiful island of Saba (paradise) and spent several days  on St. Maarten. We lived on the beach, wearing bathing suits and flip flops, drinking tons of bottled water and had all the time in the world. The clock almost seemed to stop. I enjoyed not knowing what day of the week it was or what time of day it was. My body has been in shock with my re-entry to wearing warmer clothes and shoes, using water from the tap and being on a schedule. This transition has been hard so I decided I needed more time in my life and came up with this list of how to grab some more time in each day.

Get up an hour earlier. (This one is obvious)

I have been getting up an hour earlier and feel refreshed and ready to go. This also means I am getting myself to bed earlier. I would like to say an hour earlier but I can tell you I am getting to bed 30 minutes earlier to Gary’s delight. Mr. Swim Man likes to be in bed at 10:30 so he can pop out of bed at 5:00 am to get to swimming.  The thought of getting cold and wet at 6 am does not sound in any way appealing.

Start a news fast

Quit reading the daily newspaper. Try it for a week and see how you feel. What we focus on gets bigger and bolder and lately the world is not exactly a happy place.

Simply meal prep

On Sunday I have my menu planned for the week and have foods in the house for the meals all ready to go. Use freezer meals to save you time. Check out Jen Haugen’s Freezer Meal Menu and Meal Workshop Guide to save you kitchen time and  give you more family time.

Organize lunches ahead of time

At 8 o clock at night I used to dislike making lunches for Danielle and Brett unless I was organized and prepared ahead of time.  Again, on Sunday have your lunch box menu ready with foods in the house for the week. Holley Grainger’s 125 Lunch Box Ideas will dump your “Lunchbox Lethargy” and empower your kids to try new foods and make your lunch box task fun and more creative.

Be efficient at the grocery store

Be organized. Keep an ongoing list of what you need. Create a list of your evening meals for the week.

Create your grocery list to coordinate with the grocery store layout. Shop when others are not shopping. My favorite time to shop used to be at 7 am. The grocery store is humming with the produce guys putting out the fresh produce and the bakery deliveries. It feels happy!  Who doesn’t want more happy!

Keep Saturday morning sacred. (ok this is more than one hour)

I don’t schedule any social outings on Saturday. I reserve the day for “me” unless something pretty delightful comes my way. I savor the morning with a swim. I enjoy a breakfast of bacon and eggs (eggs are fried in the bacon grease just like Grandma Lily did) while I watch my favorite TV show the Kare 11 Saturday.

Quit work an hour earlier or start work an hour later

One of my most favorite clients who has a really stressful job as a scientist starts her day at 5:30 am. She marvels at how much she gets done in the quiet of the morning. And don’t forget the easier commute. What is the price of uninterrupted time? You guessed it. Priceless

Unplug the TV

I know this one is hard but is TV watching aligned with your values? A study released by Nielsen discovered that the average American is watching 5 hours and 4 minutes of TV a day. Four and a half hours is live television, which is television watched when originally broadcast. Thirty minutes more comes via DVR.

Contain your social media time

The average internet user studies show we are on social media and messaging services 2 hours a day.  The average person has twice as many social accounts as 2012. In fact the average user has 7 social media accounts. In 2016 the data showed that the internet is capturing more of our time each day with total hours spent online via PCs, laptops, mobiles and tablets growing from 5 ½ hours in 2012 to 6 ½ in 2016.  I used to tap into Facebook when my day was “done” around 10 pm. When I started to dream about Ben Castle a friend’s son and other people I read about on Facebook I realized I needed to focus on something else. I love Ben’s mom Jill Castle  (America’s Childhood Feeding Expert) but there are only 24 hours in the day and I can use the last hour before I go to bed doing something more meaningful.

Remember your free time is not always available time

Just because you don’t have something scheduled on Wednesday night does not mean you cannot turn down invitations for that night. Remind yourself it is ok to say “no” to others and “yes” to you.

Refrain from scheduling any after work gatherings

No drinks. No coffees. No dinners.

Dump perfection

Like Mark LaBlanc says “Done is better than perfect.” Think of the hours you spend trying to get things done just right when 90% is probably good enough. Registered Dietitian Nutritionists I am speaking to you!  Have you ever given thought to how much time perfection takes?

If you are feeling stuck maybe it is time to measure your time. I am known to say, “We manage what measure.” Life is shorter than we think. We really do not know our “expiration date” so we must create days with meaning, purpose and laughter. Live your life with no regrets. Your someday is now!  

You have one life to live, just imagine it was one you loved! Better get busy!  I am so excited for you!

What did I miss? How do you grab an extra hour in your day?

@cherebork #dietitianlifecoach

More Tips for the Back to School Balancing Act


The Back to School Balancing Act

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

  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. Live. Them.
  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.

@cherebork #dietitianlifecoach


5 Belief Questions That Are Life Changing And Can Improve Your Business and Your Personal Life

You have great goals but always seem to get stuck by your beliefs.

You want a purpose filled life but you seem to encounter road blocks at every turn.

You can begin by asking yourself these five probing questions about your beliefs. Beliefs can be helpful or hurtful and can be holding you back.

Time to grab a pen and paper, and write down the answers to the following questions:

  • Is my belief justified?
  • Does my belief serve a useful purpose?
  • Is this belief moving my life forward or backward?
  • Is this my belief or someone else’s belief?
  • What can I do to let go of this belief?

You have thousands of thoughts and beliefs a day.  You get to choose what you want to focus on. Your beliefs determine your hour, day and life. It impacts your relationships and health more than you will ever realize.  What do you believe today with your magical life? I believe you are creative, resourceful and whole and can do anything you put your mind to.  What do you believe today? 

I can’t wait to hear!


  3 Tips to Get You from Stuck in Stress to Happy Success

I am never doing enough!

Am I working hard enough or procrastinating?

Am I not accomplishing my goals because of time constraints or because I am not focused?

Am I setting realistic expectations for myself?  

Ann is a coaching client whose focus centered on what felt hard and frustrating in her life and what was not working in her life.  So I began…

Whatever we focus on gets bigger and bolder.  I decided to use the coaching tool of appreciative inquiry and asked Ann, “What is working in your life?” I could feel her spirits soar a bit higher when she mentioned she feels accomplished running faster and farther as she gets ready for a 10K run. And, after she runs she notices she feels more positive about her life.

Almost every day, many of us feel stuck or that we need to work harder.

Here are 3 tips when you feel like your day is a disappointment and you are not accomplishing anything that really matters.


Ask yourself: What is working in my life today?
You are what you think about.

You cannot change anything if you can’t change your thinking. Notice your self-defeating thoughts. They will rob you of your peace, joy, and productivity. If you are not at peace with yourself you cannot be productive. You can think yourself into endless disappointment, frustration, and heartache or you can think yourself into productivity, happiness, and contentment. You. Can. Choose. Every day ask yourself, “What is working in my life today?” You will be amazed at the beauty of life around you and how it can jumpstart you into action.

Ask yourself: How am I measuring my progress?
You manage what you measure

Are the goals you create SMART goals meaning are they specific, measurable, attainable, realistic and attainable? If you don’t create SMART goals you will not feel accomplished. Always remember we manage what we measure. Ask yourself how are you measuring your progress? 

Ask yourself: Am I working on my task in an achievable amount of time?
Create achievable tasks.

Use the 5-minute rule. Set your timer for 5 minutes and work on your task. 5 minutes is a small amount of time and is easy to start with because IT IS ONLY FIVE MINUTES.  You will be less likely to procrastinate 5 minutes because you avoid thinking you need to work on your project for an hour or until completion.

Your expectations, beliefs, and thoughts create your day. If you feel stuck and do not like what is happening in your life, change how you think about it, measure your actions and break tasks down into doable baby steps. I promise you…you will go from stuck in stress to happy success.

How did you get unstuck? We can’t wait to hear!

@cherebork #dietitianlifecoach


Fun Ways to Put Milk in Your Diet – Chere Bork on Twin Cities Live

Chere Bork on Twin Cities Live Fun Ways to Put Milk in your Diet

Many people are deciding to ditch dairy for various reasons but what they don’t realize is cutting out an entire food group can have some major health impact especially for kids and young adults. 

Data is showing that 60% of boys and 83% of girls are not drinking enough milk which means they are not able to get nutrients to grow.

Check out these super easy ways to include more milk in your diet

@cherebork #dietitianlifecoach @twincities_live ‏


Mango Quinoa Black Bean Salad

Judith Scharman Draughon (AKA Judes) Mango Quinoa Black Bean Salad

This month I want to highlight Judith Scharman Draughon, MS, RDN, LD, (AKA Judes) the “How to Dietitian Nutritionist.” She takes the science and translates it into delish, easy and healthy everyday meals! Her recipes are practical for the busy person on the go.

This Mango Quinoa Salad is a sneak peek to one of the delicious recipes included in the Judes’ new book, Lean Body Smart Life; 12-Fix Plan to a Leaner, Healthier, Happier Life. This refreshing salad is packed with healthy nutrients. Quinoa, a complete protein, combined with crunchy celery, sweet tangy mango, and lime, makes this salad a winner. 

Mango Quinoa Black Bean Salad
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Salad Ingredients
  1. 2 1/2 cups quinoa, cooked (3/4 cup dry)
  2. 1 cup celery, chopped small
  3. 1 red bell pepper, diced (optional)
  4. 3 green onions, diced
  5. 1 firm but ripe mango, diced
  6. 1/4 cup cilantro (to taste)
  7. 1 can black beans, drained and rinse
Dressing Ingredients
  1. 2 tbsp olive oil
  2. 4 tbsp red wine vinegar
  3. 2 1/2 tbsp lime juice
  4. 2 tbsp real maple syrup or raw honey salt and pepper to taste
  1. Cook quinoa with 1 1/2 cups water (as directed by the package).
  2. Meanwhile, chop celery, red pepper, onion and cilantro. Mix all these ingredients with black beans in a bowl.
  3. Add cooled quinoa (my brother puts the cooked quinoa in the freezer, pan and all while, while he finishes the other ingredients) and toss.
  4. Mix olive oil, red wine vinegar, lime juice and real maple syrup together to make dressing.
  5. Add dressing to salad and serve. If serving later, reserve some of the dressing to add to the salad just prior to serving, and keep salad in refrigerator to chill.
Taste Life, with Chere Bork http://cherebork.com/blog/

Judith Scharman Draughon, MS, RDN, LD, (AKA Judes) is your How-To Dietitian Nutritionist. She translates nutritional scientific research into what you can eat to make the biggest difference to your health and happiness. Through speaking engagements, seminars, and workshops, she can help you and your staff, colleagues, and friends make healthy, great-tasting food without spending too much time in the kitchen.

Judes is excited to announce her new book, Lean Body Smart Life: 12 Fix Plan to a Leaner, Healthier, Happier Life coming August 25, 2017. She has identified the 12 most important “fixes” to help you take charge of your health and feel better – all without being on a diet. These fixes are based on scientific findings, and the latest research continues to support these fixes even more! These 12 fixes are your formula for a leaner body and a smarter, healthier life.

Rather than another fad diet, this is a plan that helps you enjoy food without guilt.

This Lean Body, Smart Life book is packed with practical tips, how-to videos, and delicious, easy recipes. It even has an app to help you get started and track your progress!

To learn more about the book, go to Judes new website, FoodsWithJudes.com

Judes has traveled extensively, raised four children, and recently remarried and relocated to Durham, NC.

Let us know when you try this recipe and what foods you pair it with.

 @cherebork #dietitianlifecoach


5 Ways to Savor August

1. Live in your day!

Drop “yestermorrow”  Create an August of no regrets

2.  Get to a farmers market.  

Buy something you never tasted before.

3.  Create happiness.

Use my happiness formula and let go of expectations and focus on hopeHappiness = Reality – Expectations + Hope

4.  Move your body.  

Your body and mind are intimately connected.  Remember your brain is the master control system for your body’s movement, the way you move can also affect the way you think and feel.

Dr. Srini Pillay states that “Working out, going on a meditative walk by yourself, or going for a synchronized walk with someone, you may gain access to a “back door” to the mental changes that you desire without having to “psych yourself” into feeling better.

5.  Walk outside barefoot for 10 minutes each day

Walking outside is also known as “earthing” which means walking barefoot on soil, grass or sand. Sidewalks don’t count.

Studies are showing the health benefits of “earthing” by  reducing inflammation, improving sleep , decreasing blood viscosity which is a risk factor in heart disease and regulating your endocrine and nervous systems.

Savor the last days of summer and when the snow is flying like here in Minneapolis you will have no regrets!

What is on your wish list for August? We can’t wait to hear!

@cherebork #dietitianlifecoach


Celebrate National Hot Fudge Sundae Day!

This indulgent 10-minute fudge sauce mounds from your spoon and will help you celebrate Hot Fudge Sundae Day. You will want to celebrate this day several times a week after you taste this delectable sweet rich sauce.  I have made this fudge sauce a zillion times for company to always rave reviews. “Homemade fudge sauce” they shout! Easy peasy! But they don’t know it takes 10 minutes and has ingredients you always have on hand. What’s not to love!

1 cup sugar
¼ tsp salt
1 can (5.3 oz) evaporated milk
2 squares (2 oz) unsweetened chocolate
2 Tbsp butter
1 tsp vanilla

In a 2 quart covered casserole, stir together the sugar, salt, and milk until blended. Microwave on High for 5 to 6 minutes, until boiling hard. Stir every 2 minutes. Into boiling mixture stir in chocolate until completely melted. Stir in butter and vanilla. Serve immediately. Warm up in the microwave if there is any left! Yield: 1 ½ cups.

Indulgent 10-Minute Fudge Sauce
Yields 1
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Total Time
10 min
Total Time
10 min
  1. 1 cup sugar
  2. ¼ tsp salt
  3. 1 can (5.3 oz) evaporated milk
  4. 2 squares (2 oz) unsweetened chocolate
  5. 2 Tbsp butter
  6. 1 tsp vanilla
  1. In a 2 quart covered casserole, stir together the sugar, salt, and milk until blended.
  2. Microwave on High for 5 to 6 minutes, until boiling hard. Stir every 2 minutes.
  3. Into boiling mixture stir in chocolate until completely melted.
  4. Stir in butter and vanilla.
  5. Serve immediately. Warm up in the microwave if there is any left!
Taste Life, with Chere Bork http://cherebork.com/blog/

@cherebork #dietitianlifecoach