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  • 2016_11_28

Make 2017 Your Best Year Yet!

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

Are you ready to make some BIG changes? And, not sure where to start?

Join me Chere Bork, Energy Igniter and Certified Executive Wellcoach® for this FREE, teleclass and discover the keys to setting and achieving the goals you really want in 2017.

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2017  can be your year of GREAT!

I hope you can join our teleclass…all you need is a desire to create your best year ever, one hour and your phone! Chere will provide the rest!

In this FREE 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

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

11th Annual FREE Teleclass:

Make 2017 Your Best Year Yet!

One Evening Session

Tuesday, January 24, 2016 7 pm CST – 8 pm CST

Reserve Your Spot by Monday, January 23, 2017
Call: 952.937.5697 or Email: chere@cherebork.com

You will be given the telephone bridge number and other important details
about how to get the most out of your tele-class experience upon registration.

“This class jumpstarted my latest business venture working with musicians & artists.”

“I take your class every year to give my year purpose and direction Thanks Chere!”

Class was wonderful. My gems were it takes more energy for inaction, writing down intentions, decision vs goal, and great idea to write down 25 reasons you want your goal, plus the questions to ask yourself about decisions.”  Sylvia

Let me help you achieve extraordinary health and well-being and create the best year of your life.

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Round Up of Favorite Nutrition Books from Registered Dietitian Nutritionists

Does the world of nutrition confuse you? Looking for credible nutrition advice? Look no farther. Here is a round up from my favorite Registered Dietitian Nutrition colleagues of their most favorite nutrition resources. Give the gift of health this season!

 

Lisa R Young, PhD, RD
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My favorite nutrition book– Food Rules by Michael Pollan. Small and simple! Yet to the point. @drlisayoung

 

Krista Ulatowski, MPH, RDN

krista_ulatowski-mph-rdnIn grad school, I nerded out with On Food and Cooking (Harold McGee) and

Kitchen Mysteries (Herve This). Look at all of those tabs! I’m paging through these books now and giggling at my exclamation marks in the margins. I learned a lot – likely because cooking was and still is a mystery to me. @KUcumbers

 

Naomi May MS, RDN, LD

naomi_may-ms-rdn-ld2I love “The Inside Tract” by Kathie Swift and Gerard Mullin. It is great for both nutrition professionals and patients. It provides a lot of useful background information on the GI system to help patients understand their situation a little better as well as step-by-step directions for implementing an elimination diet to help them heal. It also discusses many different nutrients and supplements. @NaomiMayRDN

 

Stefanie Williams, MA, RD, CLT, LDN

stefanie_williams-ma-rd-clt-ldnMy favorite go-to nutrition book is Secrets of Feeding a Healthy Family by Ellen Satter. I find it helpful when counseling parents on complementary feeding for their babies and when helping parents who suddenly realize their kitchen is full of chicken nuggets and corn dogs and don’t know how to make a change for the family. I have also used it as a reference for counseling emotional eaters, chronic dieters, weight management clients as well as those with eating disorders. And the recipes in the back are simple and terrific. It just makes sense and it compliments my approach of making nutrition simple!

 

Theresa Munkvold RDN,LD
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I love Ventures, the award winning newsletter of the Nutrition Entrepreneur’s DPG, which is published five times a year. It contains content written by Nutrition Entrepreneur members with cutting edge information on nutrition and food tools, resources, trends, speaking, private practice, counseling, business topics, technology tips, and much more for managing your own nutrition business.

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I also love SECRETS OF FEEDING A HEALTHY FAMILY; How to eat, How to Raise Good Eaters, How to Cook by Ellyn Satter.   Maybe the title says it all but allow me to elaborate.  Ellyn Satter explains how we are born INTUITIVE EATERS (so she covers intuitive eating which is a runner up for my favorite NUTRITION book) and how, as parents, we can raise competent eaters.  She also explains what NORMAL EATING IS, adds Health at Every Size concept as well as some simple recipes in case you are a new momma just learning how to cook and feed yourself or your new family.  It is well written, easy to read, easy to understand, compassionate, makes sense, basically touching on the most important pieces of nutrition and self cares.  It is my most favorite all purpose , applies to all, helpful to most everyone book.@Theresacoach

 

Liz Berry, MS, RDN

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My favorite and very fun nutrition book is “The Dish on Eating Healthy and Being Fabulous” It is packed with the science of what to eat in the most delightful manner.  Chock full of history of some foods, tidbits of advice from other Registered Dietitian Nutritionist and famous chefs.  Definitely geared toward women in tone, the content is food for all!@LizRDN

 

Dorian Doss, MS, RD, LD, CLC

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The book that I have book that I have recommended most to clients in my career is Calorie King, because I believe knowledge is power when it comes to eating healthier and staying within limits.  @doriandossrdn

 

Nicole Rodriguez, RDN, NASM-CPT

 

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My go-to is Nancy Clark’s Sports Nutrition Guidebook.  A true “foods first” sports dietitian, I first fell in love with her no-nonsense approach at a live seminar.  Her book reads just as wisely, breaking down nutrition needs by sport, with many handy cost comparisons and meal ideas.  My copy is extra special to me because it’s signed by the author herself!@NRodriguezRDN

 

Sherry Coleman Collins, MS, RDN, LD

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I love Vegetable Literacy by Deborah Madison.  Is it a nutrition book?  Absolutely.  Kind of.  It’s actually part gardening, part botany, part cookbook.  The beautiful images take the reader through families of plants highlighting many that we routinely eat and some that we might never think of.  Madison gives tips on growing and preparing these foods in such a way that it almost feels like reading poetry.  At least it does for me.  Almost any book that drives people to want to know more about and connect with their food gets a thumbs up from me! @DietitianSherry and @PeanutRD 

 

Jill Castle, MS, RDN, CDN

 

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There are lots of nutrition books I love—(I have a nutrition store on my website with my favorites: http://jillcastle.com/nutrition-store/)—but when it comes to a general nutrition reference book, my go to is the Complete Food and Nutrition Guide by the Academy. While it isn’t focused on childhood nutrition, it’s such a great general resource about food and nutrientsI still personally lean toward my own book with Maryann Jacobsen—Fearless Feeding—as a comprehensive childhood nutrition resource because it covers food and nutrients, feeding and childhood development at each stage of childhood (infancy, toddlerhood, school age and teen).

But, there are so many good books out there! Science of Mom, Extreme Picky Eating, and more, not to mention cookbooks!  @pediRD

 

There you have it! Some great ideas to get started! We can’t wait to hear what your favorite nutrition books are!

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National Eat a Cranberry Day

How lucky are we…National Eat a Cranberry Day is observed every year on November 23rd.

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Growing up in Milwaukee, Wisconsin jellied cranberry sauce from the can, was an indispensable part of my favorite Sunday dinner. Stuffed chicken with all the fixings. I loved it so much I served to my own family once or twice a month. Of course, we also enjoyed cranberry sauce as a mainstay for Thanksgiving dinner.

My fascination with cranberries grew when I moved to northern Wisconsin to Eau Claire, Wisconsin a town closer to cranberry bogs than when I lived in Milwaukee! Check out this short 3 minute video if you want to see how cranberries are harvested. Most cranberries are processed into juice, sauce, jam or sweetened dried cranberries.

Cranberry Orange Salad is my number one favorite way to serve cranberries. I have adapted it from a recipe served to patients from my days as Registered Dietitian at my beloved Ridgeview Medical Center. In 1999 Gary had elevated lab tests and as his overly concerned Registered Dietitian wife I served this delicious side dish as a sweet to fill him up. I also served a healthy soup and salad before the entrée to fill him up. We watched his numbers go down.

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  • Cranberry Orange Salad
    3 oz. package Strawberry gelatin*
    1 cup boiling water
    1 cup cold orange juice
    1 cup cranberries, chopped

Add one cup boiling water to gelatin. Whisk or stir 2 minutes until completely dissolved. Stir in 1 cup cold orange juice. Refrigerate until almost set (about 1.5 to 2 hours) and stir in chopped cranberries. Makes four servings.

I used the new Simply Good Strawberry Jell-O® with no artificial flavors, dyes or preservatives. If you are watching your weight this is delicious with diet Jell-O° too. I often boost the fiber by adding a diced apple.

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Why else am I excited to celebrate Eat a Cranberry day?

I love science backing up my fork. To avoid frequent UTIs, I drink Unsweetened Cranberry Juice several times a week. For many centuries cranberries were reported to have the potential to prevent UTIs and in recent years science has confirmed their anti-microbial properties demonstrating that a specific type of cranberry phytochemicals known as a proanthyocyanidins(cPACSs) hinder bacterial activity by preventing their adhesion and motility. That’s why I keep Unsweetened Cranberry Juice stocked at all times in my fridge, ready to create a cocktail with sparkling water. And, this cocktail really takes the edge off my cravings for sweets!

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Want to use cranberries this season but don’t know where to start? Check out this fabulous Guide to Entertaining with Fresh Cranberries with recipes and how you can use cranberries as part of your holiday décor this year. It was created by my friend Carlene Thomas, RD, who has teamed up with her husband Chris to showcase how delicious and beautiful healthy eating can be. She is the new healthy lifestyle guru. Move over Marth Stewart!

There are so many reasons I love cranberries. I hope this post gets you excited to add cranberries to your holidays. #lovecranberries Happy holidays everyone!

I was not paid to write this post, all opinions are my own. I was sent two bags of Ocean Spray Cranberries which I used to prepare this cranberry recipe for you!

We can’t wait to hear what your favorite cranberry recipe is.

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Are You Only 85% Happy?

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“I am grateful but…I’d like to be compensated more. I have the same education as a pharmacist and his salary is double mine. I’ve been here ten years and my salary is bothering me more and more.” Sound familiar?

Another client that is 85% happy! Isn’t life too short to be at 85%? Maybe it is time to make another decision and decide that you will be compensated for what you are worth. But, maybe you are afraid of opening your mouth and taking a risk.

I love Anthony Robbins who reminds us, “It is in your moments of decision that your destiny is shaped.”

Think back to the past few days, weeks, months, or years and all the threads leading back from your decisions that created your life today. Nothing you have experienced could have happened without those decisions. There are big decisions and baby decisions. I wanted to be a doctor but my mom and Grandma Lily thought it was too hard for a girl – so, I became a Registered Dietitian Nutritionist. Little did I know being a RDN and constantly changing up what I do as a RDN feeds my soul. We moved to Minneapolis, Minnesota from the “safety” of small town Eau Claire, Wisconsin. Little did I know that the Minneapolis area offers me more of what is aligned with my values than the small town in Wisconsin. This week I looked at my resume and I realized I asked for a raise three times for three different jobs. I decided to take a risk. Ask for a raise.

Purpose is the reason for your journey. Passion is the fire that lights your way. We all need purpose to feed our passion. But if you aren’t feeling happy, you aren’t feeling happy. Happiness is liking who you are, what you do and how you do it. And nothing will change until you decide to change it. So trust your gut – your intuition – and know that the Universe has your best interests at heart, even when you are sure it doesn’t. Ask and it is given. You have one life to live, just imagine it was one you truly loved! Better get busy! Decide today!

Image curtesy of Blue Diamond Gallery
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Gluten Free Chocolate Chip Cookie Bar

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Who knew I would adore Sorghum?

I am seriously deprived. Why? A year ago, I was diagnosed with a gluten sensitivity. I am constantly feeling deprived. Wisconsin Fish Frys are a thing of my past as I cannot eat the glorious breaded perch fillets, oil dripping golden deep fried cheese curds and onion rings. And dang! Beer is now off the libation list for me. My last fish fry was my “last fish fry” as I brooded and felt sorry for myself as I ate my broiled perch drinking a glass of water (not many Wisconsin bars serve gluten free beer) while I watched Gary scarf down his savory gluten laded fish fry washing it all down with a nice Wisconsin beer.

I am constantly on the hunt for recipes with minimal ingredients that are replacements for my “old gluten filled life.”  I scored. I have been looking for a chocolate chip cookie recipe that is easy to make and does not have a ton of “extra” ingredients. This recipe is the best replacement ever in the entire universe for chocolate chip cookies. I mean UNIVERSE! The white flour you normally use is replaced with sorghum flour. Did you hear me right? Sorghum!

Thirty plus years ago, as a dietetics major at the University of Wisconsin – Stout, we “sorta studied” the ancient grain sorghum. Today its popularity is soaring because it is naturally gluten free and non-GMO. Sorghum is also loved by the sustainable peeps as it is called a “green” crop as it requires less water and fewer nutrients to produce high yields when compared to corn. But why I love it most is that sorghum is a food that gives me my “normal life” back with recipes that taste great and enjoy serving to people who always eat gluten and think gluten free foods are not tasty. This recipe proves that wrong! Ta Da here is your number one replacement to gluten filled chocolate chip cookies with a nice amount of ingredients.

Gluten Free Chocolate Chip Cookie Bar

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  • Preheat oven to 350°F.
  • In medium bowl mix the Nu Life Market’s Gluten Free All Purpose Four, salt and baking soda. Set aside.
  • In a separate bowl use a hand mixer or a stand mixer and cream together the butter, brown sugar and white sugar. Scrape down the sides of your bowl.
  • Beat in the vanilla and eggs until well mixed.
  • Slowly add the flour mixture into the butter mixture.
  • Fold in the chocolate chips
  • Spread in a greased 9” x 13”glass pan or a greased cast iron skillet.
  • Bake for 15 to 18 minutes until golden brown. Enjoy!

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*When I bake these dairy free I use Nutiva® Nurture Vitality Shortening which is a blend of red palm and coconut oil and works great!

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** My favorite dairy free chip is made by Enjoy Life Foods® which have dark and milk chocolate chips. All Enjoy Life products are free from the top 8 allergens: wheat/gluten, dairy, peanuts, tree nuts, egg, soy, fish and shellfish.

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You are guaranteed to brighten someone’s day when you bake these gluten free bars for your bake sales.

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Registered Dietitian Approved Websites for Recipes

Wonder which websites have healthy recipes? Wonder no more! These Registered Dietitians got you covered!

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I have known the amazing Blair Brown since she was born and have watched her with diligence and determination get accepted into medical school in Saba. She is coordinating a thirty day wellness challenge event with a focus on healthy eating habits for all the medical students. Kevin and Blair recently got engaged. They are already living happily ever after in Saba while Blair attends med school. My Registered Dietitians friends suggested these websites for easy, healthy and scrumptious recipes for Blair and her friends.

 

Susan M. Piergeorge, MS, RDN

Susan is the author of “Boomer Be Well! Rebel Against Aging Through Food, Nutrition and Lifestyle.” She has over three decades of experience as a registered dietitian nutritionist. Susan enjoys teaching people how to create quick and easy meals with nutrition and taste in mind. Here are a few of her favorite recipes. @SusanPiergeorge

 

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Patricia Becker, MS, RDN, CSP, CNSC

Pat, a Pediatric Nutrition Specialist loves the National Dairy Council and Choose My Plate websites for recipes.

Pat is a board certified nutrition support clinician (CNSC) and a board certified specialist in pediatric nutrition (CSP) which means she really knows her pediatric nutrition. @pjbeckerRD

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Lauren Sharifi, RD, LDNH

 

Lauren is a healthy food blogger and recipe developer who focuses on healthy recipes that are easy, take 30 minutes to make and of course delicious! @LaurenSharifiRD  

Here are a four of her faves:

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Judy Barbe, MS, RDN

Judy, a registered dietitian loves food that combines delish with nutrish. She develops recipes that combine them – all on the same fork! She is the author of Your 6-Week Guide to LiveBest, Simple Solutions for Fresh Food & Well-Being.

Judy’s tools to help you live even better include:

You Must be Present to Win 6 week webinar series.  You Must be Present to Win is a healthful approach to eating high-quality foods, setting up your environment to mindlessly eat better, moving more, and sleeping better to nudge you in the right direction to feed your soul, heart, muscles, bones, eyes, energy, and well-being and gives you practical, simple solutions.  @JudyBarbe

 

Irene Gardner, MS, RD, CSSD

Irene is a registered dietitian who is a specialist in sports dietetics (CSSD) and loves Eating Well for healthy portion controlled recipes. This is her also her fav website for free cookbooks and seasonal recipes. She especially loves their snack ideas. @IG_Nutrition

 

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Tricia Silverman, RD, LDN, MBA

Tricia, owner of NuTricia’s Lifestyles loves the American Institute for Cancer Research for healthy recipes. @triciasilverman

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Aisling Whelan RDN, CDN

Aisling loves Oldways which is a non-profit organization whose mission is to inspire good health through cultural traditions. They have good recipes and resources for health professionals including downloadable thematic toolkits.

 

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Heather Peracchio, MS, RDN, CD-N

Heather writes, “A website I share with folks who are newer to living and cooking on their own is this Choose My Plate Mini Fridge Makeovers.  It has short and sweet reminders to stock up on low calorie high fiber high protein snacks.

Another favorite website is the USDA Mixing Bowl What’s Cooking which has healthy, low cost, quick and easy recipes with five to ten ingredients.

Heather says it is great for people with limited cooking skills. Many of the recipes are very flexible (add any can of beans, etc). It is also available in Spanish. @uarewhatueat

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Rosanne Rust, MS, RDN, LDN

Rosanne loves Super Kids Nutrition! She suggests you check out the ten supermarket snack mini meal makeovers. @rustnutrition

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Edelina Bustamante MS, RD, CDN

Her absolute favorite recipe website is Budget Bytes. The recipes are simple and provide a step by step guide to make the process foolproof (most times). It is perfect for cooking simple, healthy meals, especially if you are on a budget.  @foodexplorerrd

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Barbara Spalding, MA, MS, RDN

Barbara created Second Act Kitchen for people who want healthy and delicious recipes from around the world with ingredients from around their kitchen. She also wanted to provide science-based nutrition information and guidance about making healthier choices whether eating at home or out at a restaurant, every day of the week. Barbara believes food should be easy to prepare and enjoyed with family, friends and great conversation. @secondactktchn  

We hope these websites inspired you to prepare a healthy meal or snack. We can’t wait to hear what your favorite websites are! Chere and her Registered Dietitian friends!!

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3 Questions to Ask Yourself When Life Gets Hard

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You skipped breakfast, your boss moved your deadline to 5 pm today and you forgot to bring your gym clothes to work out after work (again!). What do you do when life feels like too much?

Start by taking a deep breath and asking yourself these three questions.

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Put your hand over your heart

Ask yourself:

How do I feel right now?

What do I need right now?

What do I want right now?

Remember the number one tool that can change your life is a question.

Your only limit is your desire. But the only way to identify your desire is to ask yourself what do you want!

We can’t wait to hear what do you want right now today!

Photo credits: Firesam! and Lisa L Wiedmeier
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Are You the King or Queen of Delay… Tomorrow is Another Day

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The top of my dryer is the most valuable real estate in my home. I have kept my cholesterol numbers there, a list of the next books I need to buy or obtain from the library, my grocery list, food ads, and Macy’s coupons. For years (at least four) I had a big envelope on the dryer. I had to take the envelope off the dryer to fold the clothes. Then, put the envelope back on the dryer. Back and forth. Back and forth. And, I do loads of wash a week. (I love talking about stain removal).

Do you have something that bugs the heck out of you but you just don’t get to it like my envelope. The envelope contained 4 pages of paperwork needed for our will. When Brett turned 18 and I had been doing the “will washer dryer dance” for 4 years. Brett goes to college and I am still dancing away in the laundry room worrying, “Gotta do a will. Gotta do a will!” The week I turned 50 I thought ENOUGH! That week, Gary, and I attended a Community Ed class for a will and a living will. Done. Relief! Life goes on, and for the last year or so I have been worrying about social security. Should I wait until I am 70 for more bucks or start at 66 and 2 months? I checked this toleration off our list as last night we attended a workshop on Social Security presented by Eden Prairie Community Ed. Relief!

I have had clients tell me they are professional procrastinators. I understand as I can also be the Queen of Delay. We did not realize how lucky we were when the kids were home and they were our little servants. They did lots of chores including emptying the dishwasher. One night, as empty nesters, after dinner we had to empty the dishwasher before we could load it. Goodness! The next week I realized the dishwasher needed to be emptied again. I actually spent 7 hours reminding myself, “Chere you better empty the dishwasher before dinner.” I finally did. It only took 4 minutes. Now I time stuff that I need to do. Sounds pretty funny but we do manage what we measure!

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INACTION TAKES MORE ENERGY THAN ACTION!

We all procrastinate. For some it is infrequent, for others it appears daily. Why do we procrastinate? I think the giant to do list and overwhelm is the biggest reason. We feel stressed out, or stuck and just can’t focus our energy so we jump from one task to the next all day. Multitasking is the biggest enemy of our energy and yet some people use it every day. Those are the professional procrastinators.

Many people focus on perfection. I will wait to do this until I can do it perfectly. As Mark LeBlanc likes to say, “Done is better than perfect!” Done! Memorize those magic words. Sometimes we procrastinate because of fear. It can be fear of taking a risk, fear of failure or success. Fear can lead some people into procrastinating as they believe doing nothing is better than taking action and possibly risking failure.

 

FIVE IDEAS TO BEAT PROCRASTINATION

Dump perfection. Give yourself credit for effort, not perfection.

◊ Keep only the stuff you treasure and use. Just because someone close to you gave you something does not mean you need to keep it. Take a photo and give it to someone who needs it or will treasure it more.

◊ Plan. Create space in your day to stay in charge. I have a client who sets her timer every day for 9 minutes to organize her home. Have a reserve of time in your schedule because things often take longer than we think.

◊ Energy. Know your energy highs and lows on work days and non-work days. Schedule your to do list when your energy is highest or for your most difficult task.

◊ Shoulds. Notice your to do list. If it is full of “shoulds,” like “I should volunteer for…” it is often full of obligations, duties and big time guilt. Your shoulds may be holding you back from what you want. Wants are more fun than shoulds!

 

As Rita Emmett explains in her book, The Procrastinator’s Handbook,

Nobody nowhere has a life filled with pleasantness, totally devoid of unpleasantness…so accept the fact that if you want to be a functioning human being, you will be stuck doing some miserable boring tasks. What do you do then? You first need to start with a change in attitude. No more whining and complaining! Instead, say to yourself: “OK I hate doing ____ but I hate the stress of NOT doing it even more!

Remember inaction takes more energy than action. Better get busy. I’m here for you as I am pretty good at knowing how to procrastinate but even better at checking stuff off your list.

We can’t wait to hear what has helped your procrastination.

Photo curtesy of flickr – ffaalumni.
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Chocolate Avocado Pudding

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Lynda is always looking for good recipes to help her clients heal their gut while staying highly nourished. This recipe is a rich, creamy and delicious dessert that is also packed with good nutrition!

Ingredients

  • 2 very ripe avocados
  • ¼ cup pure maple syrup (not the high fructose corn syrup – pseudo maple)
  • 1/3 cup cocoa powder
  • 3 TB extra virgin olive oil
  • 1 ½ tsp vanilla extract
  • ½ tsp. chia seeds

Directions

Combine all ingredients in a blender and blend until smooth and silky. You might need to stop the blender and mix with a spoon to make the blending easier. Refrigerate about 30 minutes before serving to allow pudding to thicken. Mix in chopped almonds, walnuts or pistachios or frozen or fresh berries before serving. Recipe is adapted from The Iron You.

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Lynda Enright MS, RDN, LD, CLT is your Gut Healing Coach. She is a registered dietitian nutritionist who focuses on helping you to heal your gut so you CAN lose weight, end digestive upset and brain fog, and feel great again. Because Lynda also struggled with feeling well and improved her health with the right nutrition for her, she is passionate about helping each client feel their very best every day.

She knows there is no one-size-fits-all for good health. Each person is unique!

 

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Lynda and her family at the University of Wisconsin – Eau Claire where Lynda studied business before finding her passion for nutrition!

When she is not working you may find her on the sidelines at one of her three kid’s soccer games or biking or walking around the beautiful Minneapolis lakes.

You can subscribe to her monthly e-newsletter which features tips for improving your gut health and simply incorporating healthy eating into your life.

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National Dessert Day Favs From Registered Dietitian Nutritionists

You are in luck. Time to celebrate National Dessert Day!

Did you know the top five desserts in order are cake, ice cream, cupcakes, cookies and pie?

Check out these RD approved go-to favorite desserts! And don’t forget to celebrate by eating dessert for dinner at least once this month!

Is Steph boring? NO!! Everyone loves chocolate chip cookies!

Steph Saullo, MS, RD, LDN

Chocolate chip cookies (it’s gotta be a solid, crispy on the outside, soft on the inside-buttery-with-the-right-amount-of-salt-and-not-too-sweet-chocolate-chip cookie)

Really cookies in general, are my favorite, especially cookies (Italian cookies) at Christmas time. They just bring back memories of big Christmases with my entire family when my grandparents were still around. All the grandchildren would be running around the house driving everyone crazy. It was fantastic. @StephSaullo

 

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Lynda Enright MS, RDN, LD, CLT

Chocolate Avocado Chia Pudding

  • 2 very ripe avocados
  • 1/4 cup maple syrup
  • 1/3 cup cocoa powder
  • 3 tbsp extra virgin olive oil
  • 2 tsp vanilla extract
  • 1/2 tsp chia seeds                                                                     

Combine all ingredients in a blender and blend until smooth and silky. You might need to stop the blender and mix with a spoon to make the blending easier. Put in a bowl and refrigerate for at least 30 minutes before serving (this allows the chia to thicken). Optional: Sprinkle with chopped almonds or walnuts or mix in fresh or frozen and thawed cherries or strawberries. Serves 6. Recipe adapted from here. @lyndaenright

 

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Stephanie Dunne, MS, RD, CDN

I have two healthy dessert recipes that are go to’s for me. The first is if I just want to make dessert for myself: 8 oz of coconut milk, 5 oz of frozen pineapple and a handful of arugula mixed up in a blender (with additional water as needed for desired thickness). It tastes like a Pina colada, but with a peppery kick from the arugula. Plus, even though it’s a treat, I’m getting healthy fats and lots of nutrients.

My second is if I am cooking for more than just me! I will slice pears into 8 pieces and saute them in butter until golden brown on the sides. (This works best over med-low heat so you don’t burn the edges before the center of each piece gets soft.) Then, after cooling slightly, I will top them with a dollop of real whipped cream (no sugar added!), a tablespoon of toasted almond slivers and, if I’m really craving something sweet, a little drizzle of raw honey (but usually it doesn’t need it). Each pear makes 2 servings and it’s easy to scale this up for a dinner party, depending on the size of your skillet! @nutritionqed

 

Allison L Boyd, RDN, CYT, CDE 

I love chocolate for dessert! Chocolate cake, chocolate ice cream, chocolate truffles!

 

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Amy Gorin, MS, RDN

I love these Almond Pistachio Cocoa Bites. They’re not only delicious, they’re also full of good-for-you healthy fats, protein, and fiber that’ll help keep you full ‘till bedtime. @amygorin

 

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Alexandra Larson, MS, RDN, LD

I love angel food cake with strawberries and homemade real whipped cream. I have always loved how light, sweet and fluffy angel food cake is, and top it with homemade whipped cream and fresh strawberries… It’s simple and perfect. @AlexLarsonRD

 

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Naomi May, MS, RDN, LD

I have a sweet tooth. I admit it, so I am always looking at options that will not cause my blood sugar to go too crazy when I eat it, but still deliver that “sweetness” I am craving. This cake is so easy to make and so delicious and all the ingredients are wholesome. A little really goes a long way. I hope it meets your chocolate cake craving too! @NaomiMayRDN

Decadent Flourless Chocolate Cake

  • 3 – 4 ounces unsweetened baking chocolate
  • 4 whole eggs
  • ½ cup butter or coconut oil
  • ¼ cup cocoa powder
  • ¾ cup maple syrup

Preheat oven to 375F, and grease an 8″ spring-form pan or 9” pie plate with coconut oil or butter.

Melt the unsweetened baking chocolate and butter together, stirring until completely smooth. I like to use a double-boiler, but a pan directly on the stove (use very low heat) or melting in the oven in an oven-safe bowl for about 4-5 minutes also should work.)

Combine the melted chocolate/butter with maple syrup and then add the cocoa powder and eggs, stirring continually, and whisk well until a smooth batter forms. (Make sure the chocolate/butter mix is not too hot or it could “cook” the eggs. This is why I like to add the maple syrup fast and make sure the chocolate mixture is off the heat.) Pour the batter into the greased pan.

Bake at 375F° for 20-25 minutes, until the center looks firm. Allow to cool in the pan for 15 minutes, then remove the sides if using a spring form pan and allow to cool completely before serving. Delicious served as is or topped with raspberries! Recipe adapted from here.

 

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Elizabeth Shaw MS RDN LDN

It’s hard to choose since I am an EOD (equal opportunity desserter), however I am a sucker for a donut! I love cake donuts, heated, at night with a cool glass of milk. But, since I am also a simpleswapper, I love to oven bake these Chocolate Peanut Brittle Donuts at home! Buying a donut pan was the best investment I’ve ever made! @shawsimpleswaps

 

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Jill Merkel MS, RD, CSSD

I love pumpkin! Here is a 3 ingredient super simple pumpkin cookie recipe!

  • 1 15oz. can pumpkin puree
  • 1 18oz. box spice cake mix
  • 1 12oz. package chocolate chips

Mix everything together and drop onto cookie sheet. Bake at 350 degrees for 15-18 minutes.

They are kind of like a mix between cookies and cake and they are so good! @RunEatSnap

 

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Sharon Lehrman, MPH, RDN, LD

Here’s one of my favorites for fall. I like it because it is so easy, the smell of cinnamon when it’s cooking is tantalizing, and everyone loves it. If anyone has a nut allergy they use a different nut or substitute sunflower seeds instead.

Apples, Cranberries, and Raisins with Vanilla Frozen Yogurt

  • ¼ cup dried cranberries
  • ¼ cup raisins
  • 1/3 cup coarsely chopped toasted walnuts
  • ¼ cup packed brown sugar
  • ½ cup orange juice
  • 1 tsp. cinnamon
  • 5 Gala, McIntosh or Haralson Apples, cored and chopped . (leave peels on if you buy organic)
  • ½ of an orange, peeled and chopped (membranes removed)

Combine all ingredients except the oranges in a large microwave-safe dish. Microwave on high for 15-20 minutes or until apples are soft, stirring occasionally (cover for half the cooking time). Stir in the chopped oranges.  Cool slightly, divide among 6 dishes, and top each with ¼ cup vanilla nonfat frozen yogurt. Serves 6

 

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Dana Eshelman, RD

I am a chocoholic!! I love making plain Greek yogurt with dark cocoa baking powder and a dash of cinnamon for dessert. It is a must-try!   @dana_esh

 

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Kelly R. Jones MS, RD, CSSD, LDN

I love chocolate chip cookies, especially when they are right out of the oven and soft in the middle but a little crispy on the outside. Growing up, I would always bake with my Grandmother when I went to her house, and more often than not we would make oatmeal chocolate chip cookies. I think I still love cookies over other desserts because of those memories but also because of the taste and texture. Not much beats melted chocolate chips for me!   @eatreallivewell

 

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Beth Klos, RD, LDN, CDE

My favorite dessert is fresh apples, sliced, peeled, and sprinkled with cinnamon, nutmeg and other spices to taste.  Maybe add a clove or two and some raisins.  I like them poached, or for a quicker option, cooked thoroughly in the microwave.  For a topping, birch or maple syrups work well for extra sweetness.  A little brandy can be fun, too, and make it seem decadent.  The finished product reminds me of apple pie filling, so delicious when the apples are soft and warm!  It tastes like the best of fall. 

Hope you enjoyed these fav desserts. What are your favorite desserts? We can’t wait to hear!

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