Taste Life, with Chere Bork

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

Taste Life, with Chere Bork header image 1

Mapled Oven Roasted Brussels Sprouts

March 31st, 2014 · Nutrition

“My skin is crawling at the thought of Brussels sprouts!” Why do Brussels sprouts scare people? Because people don’t know how to cook them. My latest favorite recipe is to roast them with maple syrup. What food wouldn’t taste better with a little maple syrup on it? I served these green babies at my St. Patrick’s day party and I think (fingers crossed) I may have some Brussels sprout converts.  Give this recipe a try. To turn my guests on to them I used much more maple syrup (4 tablespoons) than I would normally for our family. I think it worked like a charm!

  • 1 pound small Brussels sprouts
  • 2 to 4 tablespoons olive oil
  • 2 to 4 tablespoons maple syrup
  • 1 to 2 teaspoons balsamic vinegar

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Preheat oven to 400®F. Toss Brussels sprouts with olive oil, maple syrup and balsamic vinegar in a glass baking dish or rimmed baking sheet. Roast for 25 minutes until browned and tender. Flip once while you are baking.

The only people that should watch eating too many Brussels sprouts are heart patients taking anticoagulants since they contain vitamin K.  But I wonder how many is “too many.” If you want to decrease your risk of cancer, gobble them up along with broccoli and other brassicas because they contain sulforaphane a chemical believed to have potent anticancer properties.  You gotta love that!

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5 Ways to Enjoy Dinner Again

March 31st, 2014 · Positivity, Stress

Distractions like TV, bills, and newspapers maybe responsible for many people not seeing how much they are eating at one sitting.

1. Clear the table of everything. 

2. Create a spot for your mail. It belongs somewhere else besides your kitchen table.

3. Avoid television and reading while you eat. A distracted brain leads to a distracted stomach that has a hard time telling you are full.

4. Serve individual courses. Serve your salad, then serve your entrée. Keep the extras on the stove or kitchen counter.

5.  Savor.  Many people report that, with mindfulness, they learn to really savor the experience of eating and, paradoxically, feel full after just a few mindful bites.

 

Which dinner table would you rather dine at? A cluttered space equals a cluttered mind!

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3 Steps to Clearing Sentimental Clutter

March 31st, 2014 · Positivity, Stress

 

“What is your doll doing on the dryer?”Danielle asked. I explained it was going to Goodwill.  But was it? As I type, the doll is sitting in my car, waiting. What I didn’t tell Danielle was this doll has taken several trips in the car and come back home to the laundry room. How silly! I am a logical person and have this darn doll driving around in my minivan. Thirty-two years ago, Princess Diana and I got married about the same time. I devoured everything about her royal wedding including the purchase of her flower girl doll.  This doll holds special memories but she used to hold more; today, not as much.

The Princess Diana flower girl doll has been driving around in the car with me for weeks. How silly! This week she heads to Goodwill. Lately I am craving, really craving more space than more stuff. How about you?

The Princess Diana flower girl doll has been driving around in the car with me for weeks. How silly!
This week she heads to Goodwill. Lately I am craving, really craving more space than more stuff. How
about you?

Last summer I started to de-clutter my home. With the help of my neighbor, Julie, I managed to get rid of over 100 items in my closet. I still cannot believe I only have one purse. What other woman do you know with only one purse?  In a sermon, Deacon Tim Helmeke stated people spend the first third of their life collecting, the second third maintaining what they collected and the last third getting rid of. Guess I am in the last third as I am on mission to simplify my life and get rid of anything I am not using.

 

Clutter is a huge emotional and mental drain and is the result of choices. I know this sounds obvious but until you look at your choices a clutter free life will elude you. If I am feeling stuck or unfocused it is usually a result of my work and living space being cluttered.  I often tell clients “Want a new client, just clean off your desk!” Works like a charm.

Sentimental clutter keeps us stuck. It locks us in our past. If you spend too much time thinking about the past, there is no room for the new you and the present. Studies show we get a happiness bump when we savor. So, create space for those extra special pieces of your past like the handwritten recipes by my Gram Lily and savor them. But I don’t need to keep the beef jerky wrapper I was holding the day Gram Lily and went in the front door just a burglar was running out the back door. I saved that wrapper I bet for twenty years. Why? It wasn’t even a good memory!

Where to start? Follow these simple steps so this spring there is space for the new you.

First: Select an area of your house that is calling you. You know which one. Maybe it your favorite room you watch TV in, or your bedroom. It is your favorite room that you feel your best in but right now it isn’t feeling its “best.”

Second: Look at all the stuff in this space and ask yourself: Do I use it? Do I love this thing? Does this thing hold happy memories for me? Try to answer yes to all three and then you can keep it. Otherwise, part with it.  Have ready three containers – one for garbage, one for donations and one for items give to someone else who needs it more than you. Remember, guilt is not a reason to keep something.

January 2, 1982 was one of the happiest days of my life. And, I still treasure these wedding shoes that I  remember costing $13.00 and I thought they were expensive!

January 2, 1982 was one of the happiest days of my life. And, I still treasure these wedding shoes that I
remember costing $13.00 and I thought they were expensive!

Third: Bring in something new that represents growth. Maybe flowers or a picture of your most special relationships you treasure. Create a feeling of energy.

A high quality life has more to do with what you remove from life than what you add. I may be getting rid of my doll, but don’t even ask about my white pair of wedding shoes.

You have one life to live, just imagine if it was one you loved! Better get busy! What sentimental clutter have you gotten rid of and how did it make you feel? We would love to hear from you.

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6 Ways to Celebrate March National Nutrition Month

March 12th, 2014 · Nutrition

It’s time to help promote our message of “Enjoy the Taste of Eating Right”. To make this task easier, we have a number of promotional items including drinkware, classroom products, promotional kits and cooking gadgets featuring the 2014 graphic. There is still time to place your NNM order!

RDN stands for Registered Dietitian Nutritionist who are America’s real nutrition experts.  Remember all registered dietitians are nutritionists but not all nutritionists are registered dietitians.Check out my favorite Registered Dietitian Nutritionist’  tips for easy nutrition.

Close the kitchen. Or get out of it!

While the kitchen is the heart of the home, it can quickly become the belly and thighs too! If the kitchen is always open (meaning kids, teens, adults can help themselves to food at any time), it becomes harder to regulate food intake and make good choices that reflect nutritious and balanced eating. Kids and adults do better with eating the right foods and amounts when they eat with a structured approach, like having meals and snacks at approximately the same time each day. This, in the long run, helps to ‘set a timer’ on hunger. For adults, the more you hang out in the kitchen, the easier it is to eat unplanned or extra food that isn’t necessarily needed.

Jill Castle, MS, RDN
www.justtherightbyte.com

 

Easy, healthy eating is all about the balance of preparation and the joy of ingredient selection. On the weekend I love to hit the farmers markets to pick in season produce (the joy). Then, I make a list and round it out with things like quinoa and salmon from the grocery. But to make it easy, I prep as much as I can every few days when I’m not stressed and time crunched. It makes making the nutritious choice a cinch, no matter how busy I am!

Carlene Thomas RDN, LD

www.healthfullyeverafter.co

My easy peasy tip is color. That is it – plain and simple. If my kids and I have a colorful meals and snacks planned then I know we are getting a good variety and balance of nutrients.

Appetite is never something that my family lacks so putting a priority on color ensures everyone is filling up without spilling over.

Kate Yonke RDN

www.tru-uonline.com

I enjoy the taste of eating right by keeping a breakfast basket on my counter.  It’s full of oatmeal, individual cereal boxes/bags made with whole grains, peanut butter, applesauce, raisins and whole grain granola bars.  Stocking the basket on the weekends so it’s ready for the week practically ensures my kids will be choosing the right foods before school (and me before work too!).  It’s one simple way that I can teach my kids to eat right by choosing whole grains, fruit and protein in the morning.   Don’t forget the milk, too!

Jen Haugen RDN

www.jenhaugen.com

“To ensure you’re eating more vegetables every day, you have to make it easy and accessible. When I go grocery shopping, I consider all of the meals I may be making that week or simply what vegetables I want to have on hand and buy double of everything. Then, as soon as I get home, I prep one whole container/bag of each vegetable that will be designated for snacks, lunches, or even dinners. For example, carrot sticks, bell peppers, cucumber spears, etc can be washed, sliced, and ready to eat at your convenience. Prepping your vegetables for snacking as soon as you get home from the store makes it more likely that you’ll actually eat them! Knowing that I already have them ready to go in the fridge leaves me with no excuses!”

Olena Gudz Danko, MS RDN

www.olenanutrition.com

 

My easy peasy tip is eating on a schedule. I make sure I have something to eat every 3-4 hours; otherwise, beware of hangry Kara! Eating on a regular schedule means my hunger is in check, my blood sugar is stable, my metabolism is active, and I’m never tempted to overcompensate and overeat. My clients who skip meals love this tip because it means they actually can add food to their diet rather than cut items out. Always having simple grab-n-go snacks on hand makes this feat possible. Trail mix, fruit, yogurt and mini Brie bites go a long way!

Kara Lydon, RD, LDN

peaceloveandfood.com

 

Happy Registered Dietitian Day!

 

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5 Ways People Invade Your Boundaries

March 3rd, 2014 · Stress

You declared this to be your happiest and most successful year ever.  In January, we focus on goals and doing label ourselves successful – the visible part of our life.  But the stuff that keeps us awake at night is the invisible stuff.   It’s often our stressful interactions with our relationships in our work and home life.   This stuff seems like little stuff but it gnaws away at us.  To avoid feeling guilty we try to please others. We don’t want to disappoint at the expense of our own happiness.

Boundaries to the rescue! As a coach for 14 years I have observed weak boundaries that are at the root of 80% of problems. Understanding them can help you create happy balances with all the people in your life. Boundaries are like an energy field that protects your body, mind and spirit. They are what you have determined that other people cannot do to you.

Physical boundaries are used to regulate the distance between us. You can’t go through my purse without my permission. You need to clean up your lunch mess in the office break room.

Emotional boundaries are less tangible but no less real and probably more important than physical. It is the emotional space you create between yourself and others. Often I see a need to please or seek approval from colleagues or boss as the reason to work many hours without compensation. You will burn out but worse than that your colleagues and your boss will start to accept your extra work as the norm and will be disappointed if you try to take back some time.

Here are the 5 top ways people invade your boundaries. Boundary invaders are usually unaware of what they are doing.

  1. Requests for your help that ignore refusals, or that, once acquiesced to, go on to require far more time or effort than originally agreed to.
  2. Using your belongings or personal property as a matter of course without getting your approval first or borrowing them and not returning them on time or returning them damaged.
  3. Holding you hostage by continuing a conversation without regard for the fact that you have said you must leave or are busy, or are clearly trying to put an end to your conversation.
  4. Offering your help, or making promises on your behalf, to someone else without first consulting you.
  5. Keeping you waiting, not keeping appointments, not respecting your time.

What to do?
First, decide what is acceptable and unacceptable behavior in other people. Second, know what you will do if someone crosses your boundary. A great coaching tip I share with all my clients is gently and non-emotionally saying, “this won’t work for me” and then stop speaking. Wait for their response on what will work for them. Or say, “I have a personal need for ______. What can you do to help me get it?” Third, do it regardless of the consequences. Usually it requires that you say something, do something or leave.  Setting boundaries is not a way to vent anger.  It is a process and it will not happen overnight! Practice and practice some more.

What are the benefits? You will attract people who have similar respect for themselves. You will feel more confident and in charge or your life again. Think of the most successful people you know.  They have clear boundaries.  Bet they appear happy too. Remember successful people are not always happy, but happy people are successful. You have one life to live, just imagine it was one you loved! Better get busy!

Originally posted on Chanhassen Villager 

By Serge Bertasius Photography

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5 Actions to Effortless Success

February 18th, 2014 · Positivity, Stress

 

 

  1. Stop the busy.
  2. Take the words don’t, no and not out of your vocabulary.
  3. Start each day focused on 5 minutes of abundance.
  4. End each day spend 10 minutes focusing on what you want.
  5. Start an abundance Journal.
 /// image by ambro ///

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The Law of Attraction only has three steps

February 17th, 2014 · Positivity

Want to feel like Connie? Is this your year?  The first step is to know that you can have anything you are willing to allow yourself to have. Maybe you wanted a new position at work, a relationship or a new house. And, you thought to yourself, “I want this but I really can’t have it.” Your belief became your reality and of course you didn’t get it.  You get what you expect. You get what you think you think you deserve. You get to decide if you want to make the shift of thinking from “I can’t have it” to “of course I will get it.” The power is in your decision to decide. The more you are willing to allow yourself to allow yourself to have, the more you will have. Simple as that.

Law of attraction only has three steps.

First, Identify what you want. Connie wanted to become an entrepreneur and sell her quilts and do wellness coaching. If you think your whole life needs a makeover think of the area that has the lowest vibration (vibe is a mood or feeling) as that area is probably contaminating the rest of your life. You are spending massive amounts of energy on this negativity. So clean it up fast.

Second, give your desire attention. Everyone has a bubble around them which is called a vibrational bubble. The list of what you want is in your bubble. Your thoughts, both positive and negative are in your bubble. Give your desire attention for example telling ten people your dream, saying a daily mantra or having a vision board.

Third, allow it to happen. The speed of manifesting your desires is determined by your allowing. Dump the doubt as it stops desire.

 

The way to predict your future just like Connie is to create it. Starting today. Your thoughts become your actions which become your results. How do you change your thoughts read the 5 tips to attract what you want at the beginning of this newsletter. Call me if you need help! Better get busy attracting what you want. You have one life to live just imagine if it was one you loved. It’s already February!! Is this the year for a new you or what?

 

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Attract what you want without a lot of work

February 17th, 2014 · Positivity, Stress

The Risk 

Connie, a coaching client writes, “Well Chere – I actually did it – I turned in my resignation today and have only 10 more days at work.  And I feel amazingly calm and happy.  I am living the law of attraction.  And you know what – providence has already moved - I already have a client wanting more motivation and accountability to start eating better and exercising more.  My biggest worry has been where I will find people to practice coaching with and voila – providence has already provided me with a start.”

Bogart is definitely enjoying more quality time with his mom while she works

The Learning

“I have learned that it is more comfortable to stay with something that is certain and familiar, even if you hate it, than to take the leap into the unknown toward something you love.  There is tons of uncertainty, but you’ll never know until you try.  I thought deeply about all the scary risks I’ve taken in my life – learning to swim (the scariest), jumping out of airplanes, moving to Iowa when I didn’t know a soul, etc. and it has always worked out.  Really, I should be scared because I will have no income for awhile and yet the thought of the things I will be doing with my life come January absolutely make my heart sing. You know you started this whole thing!!  I am forever grateful for our coaching days. Feeling happy.”

 

I’m definitely enjoying being able to look at and walk in my garden when I take breaks – all part of the seamlessness I am enjoying so very much.

 

Connie is living her dream creating quilts.

The Results

“I’ve often heard you say that if you want more clients to clear your desk or rearrange it.  I would say if you want to change your life, hire Chere as your coach and paint the inside of your house!  They both worked miracles for me!

 

Do you want to feel like Connie? Learn how the Law of Attraction has only three steps

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Michele’s Chocolate Bark – The 11th hour Valentine’s gift idea

February 13th, 2014 · Nutrition, Positivity

You were too busy going to work and dropping off kids at school that you forgot it was Valentine’s day?  Cook up this 4 ingredient “foodie love” for your favorite valentine in no time!

But, maybe you love chocolate but feel guilty eating it?? Dump your guilt and faster than you can spell supercalifragilisticespialidocious you will have a healthy little sweet treat with your pantry staples. This recipe is from Michele owner of the Jaide Salon in Minneapolis, Minnesota.  Michele enjoys this sweet treat because it has no preservatives like soy lecithin  that many processed foods contain. By the way supercalifragilisticespialidocious means extraordinarily good and wonderful! The best part? Your taste buds will find out!

only 4 ingredients to chocolate bliss

Stir all the ingredients together until the coconut oil is melted.

If you don’t have parchment paper use tin foil to line your pie plate.

Ta da Michele’s Chocolate BarkIf you desire a thinner bark use the baking mat

If you desire thicker bark use the pie plate. I loved the addition of toasted almonds.

 

  • 4 tablespoons cocoa powder – I enjoy the dark but use whatever you have on hand
  • 4 tablespoons virgin coconut oil
  • 2 tablespoons honey, Michele uses raw honey or you could use stevia, or Truvia or xylitol
  • A sprinkle of sea salt

In a small sauté pan combine the cocoa powder and coconut oil. Melt on low heat, stirring constantly. Add honey and stir for another minute until combined. Remove from heat. Let cool for a minute. Line a large baking sheet with parchment paper or a baking mat.  Pour mixture onto lined baking sheet. Or if you want thicker chocolate bark line a pie plate with parchment paper.  Sprinkle sea salt over the bark. Place in freezer for 30 minutes or until hard. Store in the fridge otherwise the chocolate bark will melt.  Tell me what you think!

Variation: You can add a handful of chopped toasted almonds or dried cherries or both. I added ½ cup almonds and roasted them for ten minutes at 350°F and then finely chopped and omitted the sea salt.

Break into pieces and savor!

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5 Ways to Say Love

February 13th, 2014 · Energy & Exercise, Everything In Between

What is love defined by 4 to 8 year olds

  • “Love is what makes you smile when you’re tired” Terri age 4
  • “Love is when Mommy gives Daddy the best piece of chicken.” Elaine age 5
  • “Love is when my Mommy makes Daddy his coffee and takes a sip before giving it to him, to make sure the taste is ok.” Danny age 7
  • “Love is when you tell a guy you like his shirt, then he wears it every day.” Noelle age 7

The winner of a contest that author and lecturer Leo Buscaglia had to judge as the most caring child was a four year old whose next door neighbor was an elderly gentlemen who recently lost his wife. Upon seeing the man cry, the little boy went into the old man’s yard and climbed onto his lap and just sat there. When his mom asked what he had said to the neighbor the little boy said, “Nothing, I just helped him cry.”

How are you giving your love today?

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