October 31st, 2014 · Nutrition
My sister Laurie and I have fond memories of going swimming to Greenfield Park and begging mom for some change to buy a frozen Snicker’s candy bar. We did not have candy in the house so this was a really big treat. Nothing like a frozen Snicker’s candy bar on a hot summer day shared with your sister. I adore Snickers and could eat a handful of them every day! Seriously! But who can afford the calories in these dreamy morsels. One baby Snickers is 80 calories and I rather save my calories for a small glass of red wine.
This sweet salad (yes I did say salad) is sure to please the favorite people in your life who are craving a little bit of chocolate caramel sweetness but really don’t want all the calories. I promise you will need to keep the ingredients in the house as this could be become your favorite “salad.”
- 1 large tart apple, cored and sliced (Honeycrisp is our fav)
- Caramel sauce
- Hershey’s® syrup
- Peanuts, about 1 tablespoon
Core and slice your apple. Top with a drizzle of caramel sauce and Hershey’s® syrup. Top with the chopped peanuts. Savor!
Happy Caramel Apple Day!
Tags:business coach·Chere Bork·dietitian·Minnesota
October 27th, 2014 · Positivity
‘If you have not consciously made the decision to be healthy and happy then perhaps you have unconsciously decided to be unhealthy, un happy and just average.’
Tags:abundant mondays·Chere Bork·law of attraction
October 26th, 2014 · Nutrition
Pumpkin pie starts to show up when the leaves are turning their magnificent reds and oranges accompanied by a new chill in the air.
I created this super easy quick 5 ingredient beta carotene rich pumpkin flan when I was craving something sweet without the guilt of a ton of calories of regular pumpkin pie. Pie crust alone would add another 80 calories and 6 grams of fat per serving. And, who needs the crust anyway. I rather spend those calories on my daily ration of Trader Joe’s dark chocolate. This recipe also saves calories and fat by using egg whites, skim milk and evaporated skim milk.
Several studies have suggested that only one serving of beta carotene a day can decrease your risk of breast cancer by ten percent. You gotta love that! I have baked this for years when my sweet tooth starts talking. My sweet tooth really starts yaking away when the Halloween treats and decorations arrive in the stores. How about yours?
Please check out this recipe as it will help you savor the taste of fall without the guilt of extra calories. Happy Fall Sweet Tooth! Ask me about the time Gary and I ate this pie in two days! Seriously!
- 1 cup granulated sugar
- 3 egg whites, beaten and 1 egg yolk
- 1 tsp. pumpkin pie spice
- 1 15 oz can canned pumpkin
- 1 cup evaporated skim milk
Combine sugar, eggs, and spices. Beat well. Blend in canned pumpkin. Add milk and heat well. Pour into greased 9 inch pie plate or flan pan. Bake at 450°F for 10 minutes. Reduce heat to 350°F for 40 to 45 minutes. Flan is done when knife inserted in center comes out clean. Serves 8.
Check out the calorie and fat savings
Homemade pumpkin pie: Calories 316; Protein 7 gm; Fat 14.4 gm; Carbohydates 40 gm
Lite Pumpkin Plan: Calories 172; Protein 4.6; Fat 3 gm; Carbohydrate 32 gm
Serving size: 1/8 of a pie
Tags:chere·dietitian·healthy pumpkin pie
October 21st, 2014 · Nutrition
My favorite “meat” to grill is still the pork tenderloin, as lean as a skinless chicken breast. Also, the tenderloin is a great “starter” cut if you are not familiar with pork. Only 20 minutes over direct heat on the grill!
- 1 pork tenderloin, about one pound (or pork chops)
- 3 tablespoons apricot preserves
- ¼ cup honey mustard
Season the pork tenderloin with salt and pepper. Stir together the preserves and mustard in a small bowl. Place pork over medium hot fire and grill for about 15 minutes or until internal temperature reaches 145°F, brushing mustard mixture in the last few minutes. Remove from grill and allow tenderloin to rest for 3 minutes.
Yield: 4 servings
Nutrition Composition per 3 ounce serving:
- Cals: 240
- Protein: 24 grams
- Fat: 7 grams
- Cholesterol: 75 mg
- Sodium: 180 mg
Leftovers: Slice left over pork very thin. Serve on whole wheat buns with salsa like a bottled mango salsa.
Recipe source: www.porkbeinspired.com
Give this recipe in a “food” gift bag with barbecue tongs, meat thermometer, hot pad, bottle of wine (Minnesota one), and Nut Goodies (Minnesota candy) or Salted Nut Rolls. Sure to please. Food IS love!
October 20th, 2014 · Positivity
“Abundance is not something you acquire, it’s something you tune in to.”
I don’t know about you but Monday mornings are the most difficult time of the week for me. The delicious weekend filled with family times are over and it is back to work. Despite loving what I do, I rather hang out with family and friends every day.
So, on Mondays I really focus on abundance. Remember, whatever you give your time, attention and energy to gets bigger and bolder. Nothing in life is 100% negative. Please notice the abundance around you. Remember you don’t attract what you want, but who you are!
Happy Abundant Monday! We would love to see (send pictures) and hear what is abundant in your life.
Chere, Emily and Carlene
Tags:abundant mondays·Chere Bork·law of attraction
Fall brings a fresh schedule and plenty of opportunities to get involved in activities that leave precious little time for ourselves!
I have been having a hard time lately saying no. Here are five ways you can say no to others. Remember saying no to others is saying yes to you!
Saying NO Can Mean Saying YES
- “I’m sorry. That’s not a priority for me right now.”
- “Before I take this on for you, let me show you a few things so that you might be able to do it yourself.”
- “Thanks for thinking to ask me, but, no thanks.”
- “Now that’s the type of thing I would love to help you on if only I had the time.”
- “I can’t help you on this now, but how about next week?
What is your favorite way to say no?
///photo by imagerymajestic///
Tags:Chere Bork·dietitian·life coach·personal boundaries
The leisure days of summer are a fading memory and the demanding, schedule driven fall is here to stay. You feel like you will never have enough time to get it all done. There simply aren’t enough hours in the day. What if I told you that you were focusing on the wrong measure – your time. Time is finite. There are only 24 hours in a day. Rather, focus on your infinite energy.
The ultimate measurement of a successful life is not how much time we spend on this planet but rather how do we invest in our energy with the time that we have. There will never be enough hours in the day but there can be enough energy if you invest wisely.
Energy investment begins with discovering the art of self-care. Self-care is the personal foundation necessary for a successful business and the KEY to a rewarding and satisfying life. Every day you have a choice on your investment and expenditures of time and energy. Here are five energy tips to get back your time.
- Have 15 minutes of me time every day. Get up 15 minutes early, make your favorite beverage and sit and reflect on the abundance in your life, read a magazine, call a friend. What is important is the daily ritual of 15 minutes of “me time” and your investment in your energy.
- Keep a passion and purpose journal. Identify your values and find pictures, words or quotes that make those values come alive in a “Value Journal.” Take photos of people you are grateful for. Gratitude also creates a feeling of energized abundance.
- Reclaim your space. Clean out a cupboard, closet or drawer. Organize the energy around you to increase your productivity.
- Move your body. The best ideas come when you are taking a walk or exercising. Better have paper ready for all the creative ideas that popped while you were moving your body.
- Slow down to calm down. My all time favorite “slowing life down” exercise is from Fred L. Miller and his book “How to Calm Down Three Deep Breaths to Peace of Mind.”
- Sit comfortably and close your eyes. Then take three deep breaths to calm down and clear your mind.
- Breathing easily, inhale. Now exhale, silently saying, “Fifteen.”
- Inhale again. This time while exhaling, silently say, “Fourteen.”
- Continue inhaling and counting down a number with each exhale.
- After you reach zero, take a few gentle breaths, all the while noticing how you feel. When you are ready, open your eyes.
Fred Miller states, “The three deep breaths will calm you down in less than ten seconds. Counting backward from fifteen to zero will relieve even more layers of stress in less than sixty seconds.”
The first step to a rewarding satisfying life is giving yourself permission to put yourself on your to do list. Creating and cultivating your inner rich life will create a personal foundation of calm confidence and a feeling of freedom like you can do anything! Make the decision TODAY to put yourself at the top of your to do list.
Remember you only have one life to live, imagine if it was one you loved!
images: stuart miles and stockimages
Tags:Chere Bork·dietitian coach·law of attraction
October 8th, 2014 · Nutrition
Already missing your grill? This recipe from our 5 Ingredients for Healthy Living Cookbook is sure to delight and fill the void. With the temperatures turning colder I am already missing the delicious grilled family meals that were eaten together on the deck. To keep a bit of summer I decided we need to do some grilling before the snow fly. This grilled potato salad could not be more simple and could keep the summer in your fall. You can also easily use a grill pan all year long.
- 4 large red skin potatoes
- 1 green onion, minced
- 2 Tbsp. olive oil
- 1 Tbps. balsamic or wine vinegar
- 1 Tbsp. fresh herbs (parsley, tarragon or thyme)
- ¼ tsp. salt
- ¼ tsp. black pepper
With their versatility, potatoes were made for the grill. Cooking potatoes is truly stress free as you don’t need to keep a close eye on them at all. They are very forgiving. They can be grilled while cooking other foods. This recipe called for grilling 30 minutes and I got busy and forgot all about them and grilled these babies for 45 minutes instead.
Preheat grill and lightly oil rack. Place potatoes 6 inches from heat and grill 30 minutes, turning over to cook both sides. Whisk together olive oil, vinegar, herbs, salt and pepper in large bowl. While still warm, cut potatoes into chunks and place in bowl with green onion. Gently toss to combine. Serve warm or room temperature.
Makes six servings.
Nutrition: Calories 145; Protein 2.7 gm; Fat 4.7 gm; Carbohydrate 23 gm; Sodium 107 gm.
I adore herbs. I doubled the recipe and used about 1 tablespoon of chopped tarragon and 1 tablespoon of chopped chives and 3 green onions. I served this dish with Pork Tenderloin with Mushroom Tarragon Sauce and Steamed Brown Sugared Butternut Squash. Yes I was trying to happily use tarragon from the garden before it freezes.
What I love most about potatoes they are the most frequently consumed vegetable (I would bet as French Fries) with one of the lowest cost sources of potassium and fiber – two nutrients people are not getting enough of per the 2010 USDA Dietary Guidelines. Need more nutrition potato scoop? Read more.
Tags:5 ingredient recipe·Chere Bork·dietitian·potato salad·wellness coach
September 11th, 2014 · Nutrition
This dish is boosting with cancer fighting properties, tastes delicious and is easy to prepare. What is not to love!!
Fall with the new crisp chill in the air creates a new excitement and the start of new cooking ideas in my kitchen. Pork tenderloin and burgers on the grill are replaced with hearty soups and roasts in the oven and much more stove top cooking.
The tang of this braised red cabbage dish paired well with the sweetness of the brown sugar glazed pecans and apples in this ten minute easy to prepare Apple Pecan Tenderloin Medallions. I used fresh apples instead of canned. And, I served with my fav veggies I keep on hand, steamed peas and carrots. A family meal is always rounded out with Gary’s famous lump free mashed potatoes. (No one mashes potatoes like Gary! He has a two step process)
- 2 Tbsp. butter
- ½ head red cabbage, cleaned and shredded
- 1 medium onion, chopped
- 2 golden delicious apples, peeled, cored, and thinly sliced into matchsticks
- ½ tsp salt
- ¼ tsp black pepper
- ½ cup water or more if needed
- 4 Tbsp. apple cider vinegar
Heat butter in large pot over medium heat. Add cabbage and onion and sauté 10 minutes. Sprinkle with salt and pepper and add apple. Continue cooking 10 minutes. Add water, cover and cook 10 minutes longer, until cabbage is tender. Stir in vinegar and adjust seasonings to your taste. Serve with pork.
Makes eight servings
Nutrition: Calories 77; Protein 1.6 gm; Fat 3 gm; Carbohydrate 11 gm; Sodium 169 mg.
I hope you can join me and try to eat cabbage each week. Cabbage is your best low cost and delicious way to give your health a boost. It is part of the cruciferous family which includes Brussel sprouts, broccoli and cauliflower.
The health benefits:
- Rich in antioxidants and phytonutrients, which are linked to heart health
- A good source of fiber, which promotes gastrointestinal health
- Abundant in vitamin C, which supports a healthy immune system
- Renowned for its cancer-fighting properties, largely because it is rich in a class of nutrients called indoles. Indoles may reduce the risk of prostate, breast and other cancers
I usually top my evening salad greens with shredded red cabbage, a drizzle of Greek Salad Dressing and red cherry tomatoes and some feta cheese. I also use as a topping for tacos, and toss in many winter soups. Give it a try. Your health is waiting!
image by zirconicusso
Tags:Chere Bork·nutrition·red cabbage
September 11th, 2014 · Positivity
Maaarie is with her sons William, James in the middle at the Arboretum just outside of Chicago.
Several years back, I met Maarie when the city of Eden Prairie chopped up my front lawn with snow removal. Maarie worked in the Street, Fleet and Park Maintenance department and helped me get it reseeded.
On August 7, 2014 she wrote to me and told she lost her job as her boss had retired. I told her to write down on a piece of paper and to create a collage picture of what she really wanted to attract. 8 days later she had an interview. And she ended up with a job that was even a better fit in the Disability Claims division since she has a son with special needs.
Maarie writes, “I knew that the right job at the right place (Eden Prairie so I could help James) was going to come my way soon because I could feel it. Once I wrote it down like you suggested and left it out in the open on the dining room table, things really started to happen–even a flexible work schedule, which is just what I need! I start on Sept 2, 2014 and James starts school on Sept 3, 2014. I can drop him off at the bus station on my way to work. It is like it’s truly meant to be and everything all lined up and fell into place at the right time. Thanks so much for your help” Maarie
You get what you expect! What do you want the universe to help you with? Get your intentions out there!
Tags:Chere Bork·law of attraction