What makes this summer so different? I didn’t even go on a vacation. I traveled to Milwaukee and slept in two of my nephew’s beds with lots of stuffed animals. It was a “sister summer” – Rachele and her family came to visit in July and Michele and her kids in August. No vacation but why does it feel like I am on vacation every single day? Why am I so happy? Then it hit me. I am living in the present. In May, I started to “really swim” (really swim means my head is under water and I wear goggles and swim laps.) There is something magical about feeling my breath, looking down seeing the blue bottom of the pool and hearing the gift of stillness. As I swim I remind myself how lucky I am that I can swim, have this pool, can take time during the day to swim.

I realized I am savoring. Savoring is defined as any thoughts or behaviors capable of “generating, intensifying and prolonging enjoyment.” * Savoring is a quality that scientists have studied and found that naturally happy people savor more. You probably have savored a great glass of your favorite wine, a quality piece of dark chocolate or your first cob of succulent corn dripping in butter. In the moment you totally and completely immersed yourself in the taste, feel, smell and richness of them. There are actually three types of savoring: in the moment, in anticipation and in hindsight, which you can use to create more happiness.

In the Moment: My daily in the moment savoring includes my daily “garden tour” before I start coaching or swimming. I pinch off geraniums and basil, pick a few cherry tomatoes, and purposely pinch off some tarragon or a tomato leaf, rub it on my hand and smell it. When I drive in my car I have the window rolled down, the radio off and feel the breeze and listen to my thoughts. At a stop sign I stare at the passengers in the car next to me and wonder if they are happy and where they are traveling to or from. What do you do to purposely live in the moment?

In Anticipation: I’m anticipating my niece Nicole’s wedding in October, a car trip with my bridegroom this fall and hiking in the Colorado mountains. Talking to my mom or mom in law. Every day I anticipate family dinner at 5:30. I noticed all of my anticipations are with people. What about yours? What do you anticipate in the coming month or two?

With Hindsight: My mind’s eye pictures – the Grand Canyon when I rafted the mighty Colorado River. Extra savory thoughts of my trip to Spain and the Mediterranean Coastline of Spain where the water, buildings and flowers look like a movie set. My favorite all time favorite memory is sitting on Grandma Lily’s little white rocker in her kitchen and listening as she sings us Polish songs. (After we ate a delicious breakfast of eggs fried swimming in bacon grease!)

As fall approaches I will look back and cherish the family times at the Minnesota Twins games, the Torchlight parade and family dinners on the deck.

Savoring does a body good. Studies say that people who anticipate create an element of positive thinking and actually experience profound changes in their bodies with reduced levels of the stress hormone cortisol.

The ability to savor the positive experiences in your life is one of the most important ingredients of happiness. When you stop and “smell the tomatoes” instead of rushing by them you step out of your frenzied state and become aware of your blessings. Savoring studies have also shown that people who are more inclined to savor were found to be more self confident, extraverted, gratified and less hopeless** Confident! I’ll take more of that! All of my clients want more confidence. Savoring provides a confidence in your decisions and commitments.

We think life is about the big moments. But really the little moments are the big ones. Come for a visit . . .I have lots of tomatoes.

Call to Action: Savor Savor Savor Today! Tomorrow it may be too late. I invite you to share how you savored on the Taste Life Blog. With a smile in my heart I type! Chere!

*Savoring: A Model of Positive Experience. Fred Bryant and Joseph Veroff (2006) Mahwah, NJ: Erlbaum.

** Bryant (2003), ibid.

3 1/2 cups sliced strawberries
1/4 cup lemonade
2 Tbsp. olive oil
4 kiwi, peeled and sliced
1 pound mixed salad greens

Combine 1 1/4 cups strawberries, lemonade and oil in blender and puree until smooth. Season with salt and pepper to taste.  Set aside. In a large bowl combine greens, remaining strawberries and kiwis. Add dress and toss to coat.  Makes 4 side salads.

Nothing says summer like strawberries. These little heart shaped beauties contain phenols which make them heart protective, an anti-cancer fruit and an anti – inflammatory. Triple benefits! Pretty amazing for one little bite of red.

A study reported in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration which is the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

Here are few ideas to that our family uses to make our meals “berry” healthy. Get it!

• Toss a few strawberries in a blender with yogurt and banana and protein powder.
• Or toss in a blender with some tofu and a banana for a Strawberry Banana Shake.
• Top your morning cereal with strawberries.
• Clean strawberries and keep them in the fridge in an opaque container. Eat them plain, splash with balsamic vinegar or a sprinkle of sugar.
• Toss into your favorite green salad or your favorite fruit salad.
• Karan from my dinner club loves Strawberry Soup.

A week ago I received golden beets which I had never eaten before. They were delicious. I just baked them and placed them on a bed of salad greens. Today I read Michele Obama is down on beets.

Here is my recipe for the first lady. Keep in mind you often need to try a food nine times before you totally love it.
Easy Beets for Michele Obama

Trim off the tops about ¼ inch or so above the root. Rinse. Wrap the beets in aluminum foil making certain you crimp the edges together to seal tightly.Bake at 400°F for about 1 to 2 hours until tender. Cool. Peel the beets. The skin pulls away very easily.

Slice into ¼” rounds. Place on your favorite greens and drizzle with your favorite balsamic vinegar or red wine vinegar, olive oil and salt and pepper. This is great served with grilled chicken and a side of cantaloupe.

If Michele doesn’t like this I can always work on a beet milk shake she can take with her on her super busy days! And a purple drink maybe a new trend!

3 Reasons why Michele Obama should eat beets:

1. The rich crimson color called betacyanin is a powerful cancer fighting agent. Studies have shown they can decrease the risk of stomach and colon cancer. One study that caught my eye compared fruit and vegetable juices and the formation of nitrosamines which are cancer causing compounds that are produced in the stomach from nitrates. Beet juice inhibited the cells from mutating.

2. Several studies have demonstrated a drop in cholesterol (30% drop) and triglycerides (40% drop).

3. Inflammation increases our risk for heart disease and cancer. Studies have shown that people who consumed a diet with beets had 20% lower inflammatory markers.

4 pita breads
1 cup spicy salsa
Chicken cubes, cooked (can be poached, sautéed or grilled)
1/2 cup Guacamole
1 cup Mozzarella Cheese, Shredded

Preheat the oven to 425°. Place pitas on baking sheet and bake until crisp – about 5 minutes. Spread guacamole on pita. Top with chicken, salsa and shredded cheese. Lower temperature of the oven to 350° and bake 5 more minutes or until the pita bread has reached desired crispness and cheese is melted. Serve immediately with warm conversation and a fruit salad. Serve whole, or cut into slices.

Mediterranean Diet Pyramid

Julie’s Chicken Pitas are perfect example of the Mediterranean Diet.

The Mediterranean diet refers to the foods and drinks traditionally eaten by people living in the countries bordering the Mediterranean Sea. (Spain, southern France, Italy, Greece, Crete and parts of the Middle East.)

High-quality fresh fruits and vegetables, nuts, legumes, unrefined cereals, olive oil, cheese and yogurt are eaten most days, as is fish. The diet only includes rare (monthly) servings of meat and infrequent (weekly) servings of poultry, eggs and sweets. Wine is drunk in moderation.

These healthy eating habits have helped these countries have lower incidence of cancer, heart disease and diabetes, as well as a longer life expectancy.

The traditional Mediterranean diet is part of a whole cultural package, which includes regular physical activity and strong social and family bonds, and shared family meals. Food is more than nourishment, and is looked upon as pleasure making every meal a celebration.

Daily

• Breads, Pasta, Rice, Couscous, Polenta, Bulgur, Other Grains and Potatoes
• Fruits, Vegetables, Beans, Other Legumes and Nuts
• Olive Oil
• Cheese and Yogurt

A few times a week

• Fish, Poultry, Eggs, Sweets

A few times a month

• Red meat

Take the first step tomorrow by eating real food that is not processed.

Pushing my limits

To celebrate my 55th birthday in February, Gary and I went dog sledding. Dog sledding was awesome, but what was more awesome was that I felt so in charge of my life. The weekend I was dog sledding I thought what else could I do that would push my limits. I really wanted to sky dive, but after talking to Michele, my physical therapist sister, we decided a sky diving adventure was not worth knee surgery. That same weekend Gary brought along a pair of swim goggles for me. It was the first time I swam a length of a pool with my face in the water. Watching Gary swim laps that weekend gave me the idea of doing a triathlon. Boy would that be out of my box or what! What could push my limits more?

I was almost afraid to tell Gary I was thinking about doing a triathlon. I knew he would immediately love the idea and get me outfitted for whatever I needed for a successful triathlon. By March I had the perfect triathlete outfit and all that was missing was the courage. I thought, all I have to do is try!

Training doing the minimum

From March to the end of May, Gary bugged me about training. I was in the contemplation stage of change and Gary thought I needed to be in action. I was not sure I wanted to start training but thought again, all I have to do is try. Memorial Day week I finally swam my first laps in the pool. One time I ran .3 miles and ended up with a locked knee and at the orthopedic surgeons office. I was told my right knee is bone on bone and I will eventually need a total knee and will have to walk not run during the triathlon. Boy did that bum me out, but again, I thought, all I have to do is try.

I started to ride my bike the absolute minimum number of mile as the race – 12. When I was in Milwaukee I walked with my sisters the absolute minimum miles as the race – 2. Linda Beduhn taught me how to walk faster a few weeks before the race, which was much harder than I thought. The week before, Sarah Mullaney and Georgia Kandiko helped me train with a bike ride, fast walk and swim in the lake. It was the first time in probably 15 years I swam in a lake. Thank goodness it was crystal clear Sugar Lake!

Race day

I did not sleep. I woke up exhausted and with a stomach ache. We had a hour drive to the race and I was trying to forget where the car was headed. I was so nervous I told the body marking lady who writes numbers on your body I was number 130. I was 30! We got my bike all set up and an older lady named Kathy from Appleton noticed me and I guess she thought I needed a pep talk. She told me the lake was greener than she had ever seen it. I asked her if she opens her eyes when she swims. She replied, “The lake is so green you will only be able to see your hands.” Now I really wanted to watch this race and not participate. A green lake!!

Thank goodness I was in the second wave of the race as I didn’t have time to think about what I was doing. The gun went off and I gingerly stepped in the water as people were diving right in all around me. Danielle said it looked like someone had pushed me on my back and I just fell into the water. Ick. Green! Squish!! I like pools! My heart was beating so fast and OUT of my body. As I passed the first lifeguard I swallowed a big chunk of green water and started coughing. The lifeguard offered me a noodle. No way was I going to swim with a noodle with my daughter Danielle watching with a camera in her hand. I never caught my breath the entire swim and even ended up swimming on my back. I never even considered the back stroke during my training and high school was probably the last time I swam on my back. As I was seriously choking on these green chunks of water I just kept on thinking…you just have to try, Chere. I was so sick of swimming I thought why not stand up and run out of this green lake. I tried to stand and my feet landed on jagged rock full of moss. More Ick! So I plunked my body back in the water and swam a little bit more. I could not get out of that lake fast enough. As I left the green swamp I waved to Danielle and my mother in law letting them know I was still alive.

Next, I hopped on my bike for the 12 mile bike ride. I was seriously out of breath until mile 7 when I finally relaxed and noticed the gorgeous scenery around me, Norman Rockwell-like red barns surrounded by wildflowers and cows munching. As I rode I thought “calm confidence.” As I pushed my left leg down I thought “calm” right leg push “confidence.” Calm Confidence! Calm confidence – two of my client’s favorite words. It seemed to help my speed. With wobbly legs, I got off the bike dying of thirst. Why didn’t I drink from my water bottle during my bike ride?

As I walked, everyone was running past me. I saw one other person walk. I tried to remember what Linda Beduhn told me “Heel, toe, short strides Chere!” My shins felt like they were on fire. I just kept on telling myself, “Come on Chere, just try!” I love people watching and because the race course was a loop and I was walking I had plenty of people to watch. The time flew! All of sudden I only had one more mile to walk and I thought. “Holy cow, Chere, you ARE going to do this!”

All of a sudden, I could hear music and the race announcer and before I knew it Gary was next to me cheering me on telling me I was almost there . No time to cry – just get going – only 200 yards away from being a “triathlete.” Crossing the finish line was sweet, and filled with unlimited confidence that I could do anything.

Life is what you think

Life is full of limitations IF you think so. The biggest limitations are your beliefs and your creative imagination. Our creativity is so ingenious we stop before we even get going or before we even start to try. The good news is we can change our thoughts. To mentally train for this race I placed the book, “As Man Thinketh” by James Allen next to my computer to remind me “men do not attract that which they want, but that which they are.” Meaning where you are today is where your thoughts have brought you and you will be tomorrow where your thoughts take you. When I look at this book it reminds me to ask the question, “Who do I want to be today?

If I can do a triathlon anyone can

If I can train and accomplish a triathlon, anyone can. I really don’t like to run, swim or bike fast. Key word is fast. I like to engage in those activities as I talk to a friend and take my time. But there is something so magically sweet about attempting to do something you thought you could not do. It is a spirit booster that gives you calm confidence…and unlimited possibilities!

What could you achieve if you took away your limiting beliefs? What area of your life could use a little more confidence? Pick something today that you want – go for it! There are no limits; knowing your destination is all you need to get there. And remember, you will never know unless you try! Or should we spell it “tri”…as in triathlon….

Your challenge: Make a decision to try something that would push your limits. I would love to hear more about you have accomplished when you had no limits. With a smile and energized abundance.

Chere!

Don’t forget to savor your life today!

Shish kebobs are a great way to incorporate low cal veggies into your meal. Easy and quick too, marinade in your favorite marinade and ready to go

The ingredients for your best summer always include being outside with people you love and doing something you enjoy. Here are five tips to help you create your  best summer  which are often full of social celebrations full of food and people you love. These tips will help you create health and happiness with yourself AND your scale.

Linda Beduhn my triathlon coach teaching me how to race walk..heel, toe, heel toe. short strides..much to remember

I never realized how much time training for a triathlon takes. Today I swam and then I biked 12 miles and speed walked (tried) 2 miles with Linda Beduhn (www.beads2treasure.com)  who does lots of duathlons! I learned alot from her.

1  Don’t wear underwear under your bike shorts. Never thought of that!

2 Race walk..short strides  – heel toe heel toe.

3 Find your steady pace for biking. I was doing 12 to 13 miles per hour and she likes to do 15 to 17 miles per hour. I really like about 10 miles per hour so I can see the flowers! Start to feel tired shift. Don’t wait.

4 Don’t take a water bottle with you when you walk. The race will have plenty of water.

5 Try Gatorade. 1 cup Gatorade followed by 1 cup water. 
Ignorance is bliss. This is the second time I biked and the ran right away. Not sure I like moving my body that much!Time will tell! Anything else I should know? Chere

We celebrated my Dad’s 81st birthday, Zach’s birthday, and also I attended Hannah’s dance recital. We biked, walked, and by far the number one activity was talking about nothing and everything. I moved away from my family 28 years ago. I feel so loved when I am there that on the car trip back the first hour or so I struggle with tears and thoughts of “Chere why did you move away from your family?” After one of the longest road trips of my life, with a literal standstill on the freeway for one whole hour, I finally made it home. Within minutes of arriving home, my neighbor Julie yelled, “Welcome Home!” I went into my house and kept asking myself, “Is Eden Prairie really my home? Where is my home?”

Within a day of being home, friends started to call and asked me to hang out with them.

For days, I continued to noodle on the question, “Where is my home?” Everyone longs to be connected and loved. In fact, several studies have concluded that at the end of life only two questions are most important to people: Did I give love and did I receive love?

Brilliant Martin Seligman Ph.D., author of Authentic Happiness, studied the lifestyles and personalities of the happiest people. He studied 222 college students and measured happiness rigorously using six different scales. He then focused on the happiest ten percent. The “very happy” people differed from average people and unhappy people in one key way: a rich and fulfilling social life. The very happy people spent the least time alone and the most time socializing. They are also rated highest on good relationships by themselves and also by their friends. Research also suggests that more happiness actually causes more productivity and a higher income. Happier people receive better evaluations and higher pay. Many other studies show that happy people have more close and casual friends, are more likely to be married and are involved in more group activities than unhappy people.

Close relationships can act as medicine. Study after study has shown that relationships and social support are crucial and can even influence cancer and heart disease. It makes sense. We are social human beings so in order to live a whole healthy life we need to be connected to community.

When you intentionally create your best life you automatically get more tuned into the quality of your relationships. Relationships are an investment of your time and energy so you need to invest wisely. Energizing high quality relationships make you feel good about yourself. So, what makes a high quality relationship? Take this test and find out.

Create your community. Plan some time to just hang out with people. Get together to talk, take a walk or a bike ride. Remember hanging out does not always have to involve food. Relationships take time. You cannot move from an acquaintance to friend without spending time together. Make key relationships a higher priority and you will see your life satisfaction and happiness rocket up.

I feel invested in healthy relationships in Minneapolis. Despite living 300 miles away from my family, Minneapolis is my home, where I am surrounded by people whom I love and who love me back. Don’t let a busy “media absorbed day” take away all your time and attention from what really matters. Your challenge: reconsider your choices on how and with whom you invest your time. I would love to hear more about your relationship investments in the comments area below. With a smile, Chere!

Salsa means tomatoes and tomatoes mean summer.  I am already excited to pick my first tomato.  This summer, we have seven tomato plants including one Topsy Turvey that yielded about 20 tomatoes last year. In a few weeks we will be picking our tomatoes and able to make Brett’s Salsa.

3 tomatoes, finely chopped
2 medium onions, finely chopped
2 jalapeno peppers, finely chopped
1/4 bunch cilantro, finely chopped
Lime juice, 1/4 cup

Combine all ingredients and add lime juice to taste. For more zip you could add another jalapeno according to Brett. We found Gary sneaking and eating Brett’s second batch of salsa.

Tomatoes taste best at room temperature. Buy your tomatoes and store them at room temperature out of direct sunlight. Leave them on the counter to ripen as their flavor is very sensitive to the cold and does diminish when you refrigerate them.  If you need to ripen them quickly for your favorite recipe place them in a paper bag with a banana or apple. The fruit gives off an ethylene gas that speeds up the ripening process. If your tomatoes are ready but you are not ready to cook with them, place them in the warmest part of your fridge which is usually your butter compartment.

Tomatoes are rich in lycopene which protects your cells from heart disease and cancer. Dr. Edward Giovannucci with the Harvard School of Public Health reviewed 57 studies that showed the more tomatoes one ate, the lower the risk of cancer. The evidence was strongest for cancers of the prostrate, lung and stomach. Buy the reddest and darkest tomatoes available as these have more lycopene in them. Tomatoes are that are processed contain even more lycopene because cooking breaks down the cell walls and releasing and concentrating the caroteinoids.  The beautiful thing about tomatoes they add color and health to our diet and are low in calories. One cup of tomatoes is only 38 calories and 2 grams of fiber.

Energy! Aqua Aerobics with Friends and Music

Energy, you either got it or you don’t!

What percent of your work day are you in low energy, average energy and high energy? What percent of your day off are you in low energy, average energy and high energy?

With the demands of work, your important relationships and keeping up with your constant junk mail and the mess in the garage you are tempted to run away from your life. You may feel like you are “drowning,” or have “run out of gas” or “hit the wall.” Your body and mind collapse and the easiest thing to do is to grab another cup of coffee. But is energy that simple? If it were that simple then why are you still exhausted and stressed out after your cup of java?

Science tells us that using food and drink to get our energy fix is wrong, wrong, wrong. It feeds our emotions and makes us fat but is not the energy elixir we make it out to be.

Here are five calorie free tips scientifically proven to energize your life.