Taste Life, with Chere Bork

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

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Why does my urine smell after I eat asparagus?

May 20th, 2013 · Nutrition

 

My esteemed colleague, Carolyn O’Neil, MS RD, who is WebMd’s Nutrtition Expert explains why asparagus makes our urine smell diffferent.

It’s totally normal. In fact, the effect of asparagus on urine odor has been observed for centuries. French novelist Marcel Proust famously wrote in 1913 that asparagus “transforms my chamber-pot into a flask of perfume.” And one British men’s club is said to have put up a sign reading, “During the asparagus season, members are requested not to relieve themselves in the hat stand.”

Depending on which study you read, between 22% and 50% of the population report having pungent pee after eating asparagus. But that doesn’t mean only some people’s bodies generate that smell. Researchers believe that, during digestion, the vegetable’s sulfurous amino acids break down into smelly chemical components in all people. And because those components are “volatile,” meaning airborne, the odor wafts upward as the urine leaves the body and can be detected as soon as 15 minutes after you eat this spring delicacy.

But only about one-quarter of the population appears to have the special gene that allows them to smell those compounds. So the issue isn’t whether or not your pee is smelly; it’s whether you’re able to smell it. If you smell a funny fragrance in your urine after you eat asparagus, you’re not only normal, you have a good nose

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Sesame Asparagus

May 17th, 2013 · Nutrition

Asparagus signals a new beginning and spring is finally here. Spring signals for many a diet makeover with more plentiful fruits and veggies. This 6 minute recipe uses my favorite “veggie dressing combo” of sesame oil, rice wine vinegar and soy sauce.  Great on green beans, spinach and carrots too!

 

I cook with Bragg’s Liquid Aminos whenever a recipe calls for soy sauce or tamari sauce. It is a healthy alternative as it is gluten free, made from soybeans and has a lower sodium content. I usually purchase it at Lakewinds my fabulous food coop.
I use Penzeys Black Sesame Seeds to give my dishes more eye appealing drama. If you travel to Japan black sesame seeds are used as a table top condiment.

  • 1 ½ pounds fresh asparagus, cleaned and tough ends removed
  • 2 tsp. rice wine vinegar
  • 1 Tbsp water
  • 1 tsp dark sesame oil
  • 1 1/2 tsp low sodium soy sauce or tamari*
  • 1 12 tsp sesame seeds**

 

Cook asparagus in 1-inch water in large skillet over medium high heat 5 minutes or until tender.

Drain. Return to skillet. Combine vinegar, sesame oil and soy sauce and pour over asparagus, tossing to coat. Sprinkle with sesame seeds before serving.

Makes six servings.

I love serving this savory asparagus side dish with grilled pork chops and Gary’s mashed potatoes. He cooks the best mashed potatoes! Perfect consistency every time. Come visit and find out!

Nutrition: Calories 30; Protein 2.7 gm; Fat 1.1 gm; Carbohydrate 4.6 gm; Sodium 47 mg

Storage of your asparagus

Recent research has discovered that asparagus doesn’t “die’ when it is picked; rather it continues to engage in metabolic activity. It includes intake of oxygen, the breaking down of starches and sugars and releasing of carbon dioxide. This is called the vegetable’s respiration rate. It is higher than most veggies. Wrap the ends of the asparagus in a damp paper towel to offset its high respiration rate and use it in 48 hours.

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A Letter to my daughter on the eve of her wedding

May 13th, 2013 · Positivity

Dear Danielle,

I write this to you on the eve of your wedding day. Many nights when I tucked you in bed at night, I would picture your wedding day. It is here. In only five days you will become Mrs. David Schurter. Dad and I have been married 31 years and while we have had our highs and lows, I truly feel my heart and soul loves your dad more than the day I walked down the aisle on Jan 2, 1982. I wanted to share some advice on what makes our marriage happy.

Promise each other to look for the best in each other every day.

Focus on what is strong in your marriage not on what is wrong. A happy marriage is a willingness to live with things you can’t change. When we moved to Eden Prairie your dad used to eat ice cream in bed and the ice cream bowl would end up in the bathroom glued to the counter. It bugged me immensely. Lucky for me he quit the ice cream when he got kidney stones. I have learned to know what I can change and cannot change about your dad, even though he would probably say I am still trying to change him.

 

Danielle, a week old we already saw your determination. I would try to rock you to sleep and I fell asleep and you stayed awake!

Promise to take care of the love you’ve created and treat it as your most valuable treasure on earth.

A happy marriage is a shared history that is cherished. Our best memories were traveling with you and Brett to all fifty states. You and Dave have traveled the world together and have many memories but the best memories are the every day conversations and actions where you accept each other with 100% non-judgmental support and you feel treasured.  Seek out this special everyday happiness.

 

Looking back at our wedding day, I never imagined how happy and healthy our family would be 30 years later. I love your dad more today than our wedding day!

Promise to honor your similarities and your differences. 

This is what attracted you to each other in the first place. When I met your dad he loved the outdoors and camping. Grandpa Ray used to say, “Camping is gypsy living” so of course we did not go camping.  I loved malls and your dad only shopped when he had to. When we first started to date, he took me to 23 stores to buy the perfect outfit for xc- skiing. Too bad I didn’t ski as good as I looked (still don’t).  He was Lutheran and I was Catholic. We worked it out and had a marriage contract. The kids would be Catholic, but would not go to Catholic schools. I would go camping without electricity and your dad would take ballroom dancing lessons. As you know, we still have not compromised on eating Brussels sprouts for dinner.  I eat them by myself.

 

Take the advice of Aunt Irene and Uncle Jack. They would “fight” every day.
Aunt Irene would say I love you, And Uncle Jack would say I love you more.
Aunt Irene would say, NO, I love you more. Gotta love that!

Promise you will hold each other close, so nothing in the world comes between you. 

A happy marriage is built on trust and a balance of dependence on each other. I have witnessed at least a hundred times I have called your dad in a middle of a “Chere drama” and he quit what he was doing and came to help me.   Your dad has never needing rescuing as often as me. Your dad and I share an unspoken trust that we are there for each other 100 percent, no matter what.

You have many special memories to cherish with Dave…and it is only just beginning!

Promise to love each other more than your children.

A happy marriage focuses on the strong union between a husband and wife. Your children are an expression of your love for each other. Stand by each other when either one of you disciplines your children. You need to be a united front for your kids. Disagree in private after the kids are in bed.

 Danielle, notice none of this advice is about not romance or passion. When you cherish each other and live these promises, I guarantee your marriage will be red hot.

All I ever wanted was a daughter and how lucky was I to get you. I am praying for your everyday happiness with days filled with hope and possibilities as you and Dave discover the joys of marriage. I love you and cannot wait to see this next chapter of your life unfold. And super excited you are moving back to Minneapolis!

All my love,  Mom

What advice would you give your daughter or son on the eve of their wedding day? 

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Secrets of a Successful Marriage

May 13th, 2013 · Positivity

I love the work of John Gottman who is a marriage researcher who has psychologically dissected hundreds of married couples. He authored a book, “The Seven Principles for Making Marriage Work that many feel is the bible for marital bliss.

He videotaped married couples and systematically observed how they behaved and talked to each other. He followed them over time to see what happened in their relationship. He is able to predict with 91 percent accuracy which

  • Partings:  Before these couples say goodbye every morning, they find out one thing that each is going to do that day

(2 mins x 5 days = 10 mins)

  • Reunions:  At the end of each workday, the couples have a low stress reunion conversation.

(20 mins x 5 days = 1 hour, 40 mins)

  •  Affection:  Touching, grabbing, holding and kissing – all laced with tenderness and forgiveness.

                                                 (5 mins x 7 days = 35 mins)

  • One Weekly Date:  Just the two of you in a relaxed atmosphere, updating your love.

             (2 hours once a week)

  • Admiration and Appreciation:  Every day, genuine affection and appreciation is given at least once.

            (5 mins x 7 days = 35 mins)

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Jen Haugen RD, Client Note

April 29th, 2013 · Positivity

This is a note that my client, Jen sent me. It made my day!

“For all the wonderful things you say or have said, for all the inspiration you’ve given, for the laughter and listening, for the guiding and coaching and amazing, thought-provoking blog posts, for the wonderful friend and life coach you are and so much more…thank you!
Think of you daily and all you have done to change my life! ”

Jen Haugen, RD, LD
Your Down-to-Earth Dietitian
Mom, Registered Dietitian, Healthy Family Blogger

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5 Ways To Simplify Your Life and Actions to Take

April 21st, 2013 · Positivity, Stress

Are you overscheduled, overtired and overeating? Racing around hurrying and worrying? Spring is the perfect time to press the refresh button and  simply your life.

1. Determine your values and live them out. When you are clear what matters most to you, you can dump the stuff that doesn’t fit. Buy the value card deck to figure it out.
2. Declutter.
Cluttered space is a cluttered mind. Set your timer for 10 minutes every day and get rid of the junk.
3. Practice self care.
Vow that you are worth 10 minutes of self-care every day. If you don’t take care of your body, where will you live?
4. Dump your shoulds.
Be aware of when you say “should” and notice if you think of it as a duty or obligation. How can you change it into a want, delegate it or dump it completely?
5. Create priorities.
Create two goals for each area of life that you want to accomplish before Labor Day. Career, Family and home life, health and well- being, &  spirituality.

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Three Steps to Spring Clean Your Spirit

April 21st, 2013 · Positivity

A coaching client stated, “I should be working more and accomplishing more. I work a lot less than I used to and my life is in balance…something is wrong ‘cause life is not so hard anymore. Work used to leave me exhausted, frazzled and empty. I’m feeling guilty, but I don’t want to go back to that.”

Does this sound like you? Your life doesn’t not have to be an adrenaline filled, exhausted, joyless checklist. Maybe you’re just like this client who in her haste to pursue her destination she forgot to enjoy her journey.  Is the life you are living, worth the life you have given up to have it? Here are three easy steps to get off your unsatisfying unhappy hedonic treadmill.

Step one:

Ask yourself how you define success in these four areas?

Career

Is my spirit bigger or smaller than my job?

Family and home life

Am I creating a home of happiness, health, hope and memories?

Health and Well being 

Are my health habits creating or destroying my infinite possibilities?

Spirituality 

What is my purpose? Am I using my gifts to make a difference?

Step two

Identify your values (if you need assistance, you can use these value cards). Values are the north stars of your heart. If your value is family and you work until 7 pm most evenings you may be overwhelmed and overeating to compensate.

Step three

Identify your top two “shoulds” and wants in each area.

Shoulds versus wants

  • Shoulds
  • Based on things you ought to want.
  • Based on shame, duty, guilt or obligation.
  • Externally prompted by society, your boss, your spouse or your ego.

Wants

  • Based on things you feel are important and fulfilling.
  • Based on who you are and are full of life and joy.
  • Internally prompted by your values and what matters most.

My attorney client was on the “create success at all costs treadmill.” She realized her schedule did not match her values of family, or health. She gave up her management role, got divorced and gave up feelings of guilt associated with not using her law degree. Is she happier? You bet.

She states, “This is what life is about…living life to its fullest and to be in control of my actions. I love my life again.” 

 

Everyone wants to be successful and happy. Happy people have a purpose. They live on purpose and have a reason to get up in the morning. They align their life with their values and what matters most. When you discover your purpose and live your life based on your values, I guarantee you will be happy. Remember success is not the secret to happiness. Happiness is the secret to success. Today, is the day to choose to get your life back!  Better get busy! We would love to hear on our blog how you got your life back.

 

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Green Smoothie Recipe

April 18th, 2013 · Nutrition

Spring is the time of year many people want to take control of their health. People think they should increase their fruits and vegetables but don’t really know HOW the heck they are going to eat anymore.

Need get up and go? All you need is spinach, grapes and coconut water!

Smoothies are the perfect answer to your busy eat and run life. This smoothie is only three ingredients all of which you can keep on hand. We need 2 ½ cups of veggies and 2 cups of fruit a day and this smoothie would count as half your servings. Gotta love that! Everyone that I have served it to was not quite sure of the “vivid green color” but everyone has enjoyed it, including my daughter Danielle and her fiancé Dave.

  • 1 cup baby spinach
  • 1 cup frozen grapes
  • 1 cup coconut water**

Combine all ingredients in blender and process until smooth. Makes one serving.

Nutrition Analysis per serving: 181 Calories; 1.9 gm Protein; .04 gm Fat; 42.3 gm Carbohydrate; 66 mg Sodium

**Chere Note:  I keep a few bottles of Vita Coco Coconut Water in the fridge when I need a refreshing pick me up. At only 45 – 60 calories per serving, it is packed with electrolytes like potassium, calcium, magnesium and Vitamin C. The best is Vita Coco Coconut Water is never made from concentrate so all the nutrition is from the juice of young coconuts. Gotta love that!

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Cream Puffs: Chere’s Favorite Favorite 5 Ingredient Dessert

April 17th, 2013 · Nutrition, Positivity

How lucky was I that Kim Beyer’s exchange students wanted to learn how to make my favorite dessert – cream puffs! 

Paula Castro from Galicia Ourense Spain , Kim Beyer their exchange mom, Mathlida Svensson from Gothemburg, Sweden

 5 Ingredient Cream Puffs

  • 1 cup water
  • ½ cup butter
  • 1 cup flour
  • 4 eggs
  • Whipped cream sweetened with powder sugar

 

1 Heat water and butter to a boil and stir in flour.

2 Stir vigorously over low heat for about one minute until mixture forms a ball.

3 Beat eggs one at a time and beat until mixture is smooth.

4 Drop a few tablespoons on greased cookie sheet.

5 Bake 35 to 40 minutes. (Sample one right out oven with butter)

6 Fill puffs with sweetened whipped cream.

7 Replace tops and dust with powder sugar.

 

Heat oven to 400°F. Heat water and butter to a rolling boil. Stir in flour. Stir vigorously over low heat;  about one minute or until mixture forms a ball. Remove from heat. Beat in eggs, one at a time. Continue beating until smooth. Drop dough by scant ¼ cups inches apart on greased baking sheet.

Bake 35 to 40 minutes or until puffed and golden. Cool away from draft. Cut off tops. Fill puffs with whipped cream.  Replace tops and dust with powder sugar.

Yield: 12  puffs

I usually double as they go fast!

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Dumping will power, spring into action

April 16th, 2013 · Energy & Exercise

A wellness coaching client wrote, “Monday, I finally got to the gym and did a class. Tuesday I got too busy and today why should I bother I already missed a day? I don’t have any willpower.” Sound familiar? All or nothing! Every spring you decide to get fit, but your busy life gets in the way.The two hardest parts are getting started and sticking with it.

First be proud. Proud that you figured out when a class was at the gym, you dragged yourself there and went.  Dump the willpower idea and instead look at your willingness to change.  Ask yourself, “Why now?” Are you ready to change? Change is a process not a state. Once you discover, action is not the first stage of change and not the only stage of change you can forgive yourself and get started.


Most fitness programs are action oriented and focus on immediate behavior change. Behavior change is defined as overt, such as adopting exercise or reducing eating. These programs attempt to get everyone to adopt new behaviors, including people who are not ready to change. So you participate a few times, drop out and relapse into your old habits.

Dr. James Prochaska, author of the Transtheoretical Model (TTM) says the action-oriented approach does not reflect how people change their health behavior. You must move through a series of stages representing your level of readiness to change. You must move through the early stages where motivation and commitment are developed before really taking action and changing your behavior.

Stages of Change Applied to Exercise

Pre-contemplation Not exercising and not intending to exercise

Contemplation Not exercising but intending to start

Preparation Exercising occasionally but not regularly and intending to exercise regularly within the next 30 days

Action Exercising regularly for less than 6 months

Maintenance Exercising regularly for longer than 6 months

 

The Pre-Contemplation Exercise – “No Way!”
During this stage, you have no intention of changing. All you need in this stage is information.

Contemplation is “Thinking about Exercising…hmm”

You must be convinced of the many “pros” of making a healthy behavior change and at the same time you must be convinced of the “cons” and costs of not changing. All you do in the contemplation stage is make a list of the pros and cons. When the plus list outweighs the minuses you can move to preparation.

Preparation – Taking Steps Towards Exercising

You weighed the benefits of change and intend to take action in the next 30 days and get ready. You tell your family and friends of your plans and get your gym stuff ready.

Action – Participating in Regular Exercise

You are successfully exercising. The first six months are the most difficult. Remember exercise does not have to be intense to yield benefits. Remind yourself it is a healthy way to relieve stress. Reward yourself with non-food rewards.

Maintenance – Continuing to Exercise Regularly

You reached the ultimate goal to be exercising regularly. Keep the benefits of exercise visible by creating   a list of your top 10 reasons to exercise and post it. Use fitness assessments to demonstrate positive results.

Relapse – Oops, You’ve Stopped Exercising

Relapses are inevitable whenever you change any behavior. We are human! Stress is the number one predictor of relapse. Identify situations where regular exercise is more difficult.  The relapse is not as important as how you handle the relapse. Remember a relapse is not a collapse!

Spring is the perfect time to dump the old belief of “I have to have willpower” and turn the life you have into the life you want. Before you put on your workout shoes and get to the gym, dress yourself in positive beliefs why you desire this change.  Remember change is a process not a state. The way to predict your future is to create it, one belief at a time. Better get busy!

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