Taste Life, with Chere Bork

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

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Six Tips to Organize Your Kitchens from my Registered Dietitian Nutritionist Friends

April 23rd, 2014 · Everything In Between

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Get rid of the extra. Kitchen unitaskers (like a strawberry huller) junk up drawers and counters, making it hard to find the right tools. Do a massive sort through, doing one drawer a day and get rid of what you honestly do not use. If you’re unsure, put the tool in a basket and if you haven’t used it by the end of the month, it’s time to go! I only keep what I use, like this chef’s knife.  ::photo by Abby Jiu::

Carlene Thomas, RDN LD

www.healthfullyeverafter.co

Lesli Koskela MBA RD LDN CLT CWC 

We recently moved into a new home and no one seemed to know where to put things away in the pantry.  I even found myself having trouble to “committing” to where items should be kept in our cabinets, pantry and refrigerator.   Pretty hard to find what you’re looking for without a system that allows everyone in the family to know where kitchen items belong.  

Lesli label maker 

That is until I got myself a label maker I enlisted the help of my kids to help decide where things go and to make the corresponding labels.  Voila!  Instant organization! Incidentally, I’ve also used this system to help keep the linen closets and kids’ dresser drawers organized.  Works like a charm – at least most of the time.  ;-)

Lesli Koskela, MBA, RDN, LDN, CWC

www.HarmonicNutrition.com

 

Kara Lydon RD LDN 

Designate each shelf of your kitchen cabinet to a category of food so that you can easily find and place items at a quick glance. I have a shelf designated for breakfast foods, for spices, for oils, for grains & pastas, and for snacks. This helps me avoid the frantic “I can’t find the (fill in the blank)” moment. It also makes time spent in the kitchen feel more calm and less chaotic.

Kara Lydon, RD, LDN

www.peaceloveandfood.com

Lynda Enright MS RD LD CLT 

Once per week (preferably when planning meals for the next week) take an inventory of your refrigerator and freezer. Determine what foods will work in your meal plan for the upcoming week. Save $$ and prevent food waste!

Lynda Enright MS, RD, LD, CLT – I got LEAP certified – ever changing!!

www.bewellconsulting.com

 

Cristin Wipfler MPH RD 

grocery list 

We made a shopping list that matched our grocery store layout. I went through and took pix of the signs with my phone and then did this simple list. We plan our meals for the week and add any ingredients to the list. It helps prevent impulse purchases, reduces food waste and makes the shopping SO much faster! (Which is huge when shopping with a two year old!)

Cristin Wipfler, MPH RD

http://www.mycompleatnutrition.com/

Kim Fox RDN LD CDE

My #1 tip for kitchen organization is always put the top and bottom together when putting things away: water bottle + cover, pot + lid, or Tupperware container + cover. That way you don’t get frustrated or waste time trying to find matching components when everything is put together in its place.

Kim Fox, RDN, LD, CDE

www.foxdiabetes.com

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Kathy’s Fruit Salsa

April 22nd, 2014 · Nutrition

Looking for a healthy super quick dessert? You are in luck with this speedy fruit salsa.

I used my favorite fruits -  strawberries, raspberries, blackberries, mango and kiwi for color. I love anything food from Trader Joe’s. Stacy is another brand of Pita Chip with Cinnamon and Sugar. Be careful they are addictive! I can’t keep them in my house!

I used my favorite fruits – strawberries, raspberries, blackberries, mango and kiwi for color.
I love anything food from Trader Joe’s. Stacy is another brand of Pita Chip with Cinnamon and Sugar. Be careful they are addictive! I can’t keep them in my house!

Cut up your favorite fruits.  Kathy cuts up strawberries, mango, kiwi, blue, black, and raspberries. Drizzle honey over it, mix it in. Cover and chill in refrigerator overnight. Serve with Pita Chips with Cinnamon and Sugar for dipping. For a little taste of heaven, top with a dollop of freshly whipped cream sweetened with sugar.

Kathy's Fruit Salsa

Kathy’s Fruit Salsa

 

I am lucky that Kathy cooks for me about every 6 weeks for our Mastermind Speaking Group. I ask for every single recipe…they are that awesome! Kathy’s favorite things to cook in the kitchen include whatever is colorful, flavorful, beautiful, plentiful, and healthy. 

I am lucky that Kathy cooks for me about every 6 weeks for our Mastermind Speaking Group. I ask for every single recipe…they are that awesome! Kathy’s favorite things to cook in the kitchen include whatever is colorful, flavorful, beautiful, plentiful, and healthy.

I served this as a prelude to our Easter Dinner while we had the Easter Egg Hunt and prepared the rest of the meal.  I had a guest who needed wheat free and made her chips out of corn tortillas.

Easy to make Wheat Free Cinnamon and Sugar Chips

Easy to make Wheat Free Cinnamon and Sugar Chips

Wheat Free Cinnamon and Sugar Chips

  • Corn tortillas
  • Melted butter
  • ½ cup sugar
  • 1 tablespoon sugar

Preheat oven to 350°F. Cut tortillas into eighths with a pizza cutter. Using a pastry brush, brush melted butter on one side. Sprinkle cinnamon and sugar on each chip. Bake for 10 minutes or longer until crisp. Allow to cool. They taste best if they are eaten the same day as you bake them. If you store then, and they get soggy, pop them in the oven and bake a few minutes to crisp them up.

If you can tolerate wheat, the flour tortilla chips will not get soggy and I believe they taste better than the corn tortilla chips.

Lydia loved it!  What’s not to love? Fruit and whipped cream!

Lydia loved it! What’s not to love? Fruit and whipped cream!

 

 

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The Unwrapped Secret to Eating Less Candy

April 22nd, 2014 · Nutrition

Easter Sunday is just that one day which leads to endless days of guilt ridden eating of our Easter candy. If you would like to enjoy a little less of it, here are a few tips you may want to consider.

A study in the Journal Appetite shows that if you buy candy you will eat less of if it’s individually wrapped as opposed to unwrapped candy.  Perhaps the extra effort it takes to un- wrap a piece of chocolate is enough to deter people from eating as many. Are we just so lazy these days? Really?

Another study by Brian Wansink, Phd, and  author of the book Mindless Eating; Why We Eat More Than We Think found that people eating chicken wings ate 27 percent less when they left the bones on the table. Apparently, being surrounded by plates of bones creates an ongoing reality check. Either you’ll eat less or you’ll switch to the boneless version to avoid leaving a trail.

A similar principle may apply to candy wrappers. So the next time you feel the need for a candy fix, keep the wrappers in front of you which will keep you honest to yourself and eating less. Your sweet tooth will love you!

Satisfy your sweet tooth and eat less if you eat wrapped candy over unwrapped candy

Satisfy your sweet tooth and eat less if you eat wrapped candy over unwrapped candy

 

Remember, your stomach can’t count, but your eyes can when they see the empty wrappers.

Want to eat less Studies say it does help to save the wrappers as we eat with our eyes not with our stomachs!

Want to eat less Studies say it does help to save the wrappers as we eat with our eyes not with our stomachs!

We would love to hear from you. Do you keep your wrappers? Has it helped? 

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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

SONY DSC

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!

SONY DSC

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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!

dinner2

dinner1

 

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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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