Break your hour into quarters and for every 15 minutes have a story, message and call to action.

Here to help. What questions do you have?

For my February birthday, I asked my college roommates to help me de-clutter my clothes closet. They were fast and deliberate and knew exactly what no longer belonged in my closet. They disposed of 33 pieces of clothing. After they left I thought, why not get rid of 50?! I did. It was almost a high — although I will say the last 5 pieces were difficult to get rid of. A green sweater that I wore when I was 9 years old was one of the last things “to go.” Years ago I found this sweater in my mom’s basement. I wore it on the day we found Grandpa Nick laying on his living room floor dead from a stroke. 46 years later when I saw this sweater in my closet I could almost hear the ambulance sirens. For years I would say a prayer when I heard ambulance sirens. I realized I never had a happy thought when I looked at this sweater.

Many of my clients feel stuck, and tired out by their physical clutter. There are two types of clutter: mental and physical. An ancient Chinese proverb says, “A cluttered space = a cluttered mind.” If one is cluttered, often the other is an issue too.

The easiest way to get unstuck is to clean out your closet, desk or files. Want a new client, account or to lose weight? Clean off your desk. Really! I believe we are all holding onto things that serve no purpose except to remind us of someone, something or some important event.

Clutter is really a space issue. Physical clutter, I believe, is the result of valuing our stuff, but not valuing it enough to find a home for it. Mental clutter, like worry, guilt, shame or resentment, really impacts our relationships and our ability to feel happy and satisfied at the end of the day. What do you value more, your space or your stuff? Don’t forget about your precious “brain space.”

Questions To Help You Get Rid of Your Stuff

• What meaning does it hold for me? (Remember the stuff is NOT the person who gave it to you.)
• Does it give me a sense of lightness or heaviness?
• What do I value more? My space or my stuff?

Remember your carefree fun filled summer days and even more savory nights where you stayed out late and watching the dragon flies and begging your mom to stay outside “another minute.” You are in luck. You can enjoy this again because the way to predict your future is to create it. Every year I create the Best Summer of Your Life Club and I am inviting you to join. Club membership involves five rules.

First, make the decision that this will be the best summer of your life. Your to do list will never be done and your house will never be perfect. You own the power to decide; the choice is yours.

Brett and I kayaking Sawmill Lake, Rhinelander WI Great way to get exercise and be with the ones you love most.

Second, create your summer wish list of activities, places you wish to visit and people you want to hang out with. An easy way to start is with the end in mind. Remember when you were a kid and the first week of school you had to write a report on how you spent your summer vacation. Pretend it is Labor Day and someone is asking you how you spent your summer vacation. What would you want to include? What have you done every single summer for the “sake of tradition” and do not want to include?

We eat almost every dinner our deck.

Third, narrow your list down to 14 activities as there are 14 weeks between Memorial Day and Labor Day. It does not have to be big stuff. Gary and I go to an ice cream stand every other Sunday night to enjoy a raspberry truffle ice cream cone. On my list this summer is to kayak the St. Croix River with college roomies, and see my friend Robin on Madeline Island. I also have the intention of going to the library and checking out a book and reading it on an outside patio at a coffee shop. I can already feel it!

Sunsets are always more savory at the lake.

Fourth, print your list and post it on your fridge. Without a visual reminder we tend to forget our best intentions.

Fifth, share your list with your spouse, partner or friend.  Tell them you are intentionally living the best summer of your life.

Summer is the time to enjoy the little things. Every year as I get older I realize the little things in life were really the big things. Who and what is important in YOUR life today? How do you honor that today?  How lucky you are a grown up and no one has to tell you to come in when the street lights come on. You are in charge of your free time. You can predict your best summer of your life by creating it!

Membership Details: Every summer I have a group of people who are in the Best Summer of Your Life club. It is an informal group and I will send out an email June 1^st to all members. June 7, 2012 we will have a teleconference  at 7 pm CST to 7:30 pm CST and you can share your  plans to make this your best summer ever. During the summer we simply email the group sharing our celebrations. At the end of summer we will have a wrap up call.

Would love to have you join the Best  2012 Summer of your Life Club.” Join by June 1st by commenting below. Our motto, “Work hard but play harder!” Remember the more you love your life, the more life loves you back.

Back in 2007, even health care professionals were shocked when the New England Journal of Medicine* published the results of the research that studied 12,000 people over 32 years and showed that your chances of becoming obese were not necessarily tied to your sleep habits, your exercise or even what you eat (these do play a giant, giant role), but rather the key predictor were who your closest friends were. The study showed we are 171% more likely to gain weight if our closest friends gain weight even if they lived miles away. Dr. Nicholas Christakis, the principal investigator in the study stated, “You change your idea of what is an acceptable body type by looking at the people around you.”

Have you thought about your social environment and its influence on your home, work and entrepreneurial life? Many researchers have studied the emotional contagion theory. Wikipedia defines emotional contagious as the tendency to catch and feel emotions that are similar to and associated with those of others. Knowing how to use the power of social support and recognize how other’s moods can maximize your wellbeing. And we know focusing on your wellbeing is the secret to happiness and productivity. And everyone wants to be more productive.

There are many social contagion studies. A study of college students who spoke to each other for twenty minute phone calls that that if their mood was neutral at the start of the conversation but the other person was depressed, their neutral mood shifted to depression by the end of the call.
Studies at the Arlene R. Gordon Research Institute found that marriages that feature copycat emotions with depressed, burned out, or bored partners exerted a huge pull on their spouse’s moods. When one spouse is depressed, the other one is more likely to report the exact feelings.

Positive emotions are just as contagious as negative emotions. Remember your favorite boss, he or she probably rallied you with non-judgmental leadership and fueled your behavior with positivity. On the other hand “BMWers” (“Bitch Moan and Whiners”) can drain the team’s energy and ultimately success.

Are there black holes in your life?
First decide if your relationships are “black holes” – a term coined by researcher and psychologist Marty Seligman. Caroline Miller in her book, “Creating Your Best Life” suggests tracking your time every two hours and note who you are talking to on the phone; who you are with or even engaging with via email. Rate yourself on a scale of 1 to 5 on your well- being, with 1 being the worst you can feel and 5 being the best you can feel. At the end of one week you will have a great idea which people constitute the “black holes” and “bright lights” in your life.

Second, here are five ideas for you to foster contagious happiness and grow your life.

1. Limit BMW time. When you notice that you or someone else is complaining, label it “BMW time.” Complaining feels good and complaining with a group of people almost feels “party like,” but limit to five or ten minutes.

2. Each week send three to five thank you notes or thinking about you notes to colleagues, family members and friends. Make the note personal and identify their strengths or gifts.

3. Start a master mind group of your friends or colleagues to support you to reach your goals. Find three others who share your values and general mission in life and meet once a month either via in person or via a conference call. Watch the enthusiasm and energy multiply.

4. Ask questions. Patricia Fripp worldwide known NSA professional speaker states, “The key to connection is conversation. The key to conversation is questions.” Questions will grow your life and your business. Avoid asking “why” as it puts others on the defense.

5. Be interested not interesting. Show up and get to know others. Make it more about them and less about you. Dale Carnegie advised readers, “You can make more friends in two months by becoming genuinely interested in other people than you can in two years by trying to get people interested in you.” I often ask people how can I add value to your life?

What makes me happiest? Being with my family, especially being with my mom.

You have the power to make someone’s day or break someone’s day and vice versa. People may forget what you say, but they will never forget the feelings your words evoked in them. You have the power to make lasting memories. Happy words are worth so much and cost so little. Look out you can be happily contagious! Better get busy so you too can be “waaay too happy!”

You have one life to live, just imagine if it was one you truly loved.
What are you waiting for?

Love, Chere!

Do you work with positively happy contagious people? How do they brighten your day?

There is plenty of buzz about chia seeds. If you watched TV in the 80s I bet you can remember the commercial jingle “Ch Ch Ch Chia” and the Chia pets. When you watered the pets, the seeds grew into green hair on terracotta figurines. Chia is the Mayan word for strength, named for its energizing power.

What Is Chia?

Chia is an edible seed grown in Mexico and comes from the desert plant Salvia hispanica, a member of the mint family. They date back to Mayan and Aztec cultures. One spoon of seed in water was used to supply sustenance for an entire day of hard labor. The seeds were so highly prized they were used as currency.

Nutrition

Two tablespoons of chia seeds provides a nutty flavor and also 139 calories, 4 grams protein, 9 grams fat, 12 grams carbohydrates, 11 grams of fiber plus minerals and vitamins. They are often sprinkled on oatmeal or whole grains, salads, into yogurt drinks, or into baked goods without changing the taste. In Mexico, a dish called chia fresco is made by soaking chia seeds in fruit juice or water.

They are one of the highest plant based sources of complete protein. They work great in combination with fiber filled carbohydrates as the carbohydrates provide the energy and the protein found in the chia seeds slows down the digestion and helps get more energy from the carbohydrates. They are gluten free and can be incorporated into almost any recipe to replace the fat and increase nutrient density.

They are rich in omega three fatty acids. 4 tablespoons of dried chia seeds contain 18g of fat, with 10g of that being represented as ALA which is an omega 3. ALA is only useful to your body because it can be converted into two other more useful omega three fatty acids EPA and DHA. Studies have shown that about 15% of ALA gets converted to EPA and DHA. More research is needed.

Why the buzz?

These small little tasteless seeds expand when you put them in water so people eat them to feel full. There have been no studies to conclude that even taking a large amount of chia seeds per day results in weight loss. A study conducted by Neiman* and Colleagues concluded that ingestion of 4 tablespoons a day of chia seeds for 12 weeks did not influence body mass, composition or disease risk. It may help you feel fuller and they are really fun to eat but weight loss is still about balancing your plate and moving your body more.

Bottom Line:

Chia seeds are a source of omega-3, fiber, antioxidants and protein. Clinical trials show chia may support weight loss, lower your blood sugar, and protect you against chronic disease and support a healthy heart. More studies are needed before chia seeds can be recommended either for weight loss or heart health.

*Nieman DC, Cayea EJ, Austin MD, Henson DA, McAnulty SR, Jin F. Chia seed does not promote weight loss or alter disease risk factors in overweight adults. Nutr Res. 2009; 29:414- 418.

For more information go to www.chosen-foods.com

Chia Seed Spinach Eggs

If you are tired of the same old same old breakfast…time to add chia seeds to your eggs like my college friend Cate Gasser does for her family.  They contain omega 3 fatty acids, fiber, and protein.  The egg chia seed mixture is similar to the consistency of couscous.

Ingredients per person

1 egg

1 tablespoon of chia seeds

Few tablespoons onion, chopped

Baby spinach about one handful

Milk about one tablespoon

Butter

Method

Whisk the chia seeds into the egg and soak for 15 minutes. Sauté the onion in a non- stick fry pan in butter until soft. Whisk the milk into the chia seed egg mixture. Add the egg milk chia seed mixture to the pan and stir until set. Add the baby spinach leaves and stir the mixture until leaves are slightly wilted.  Season to taste with salt and pepper.

Whisk the chia seeds into egg and soak for 15 minutes

Add milk to chia seed egg mixture.

Add spinach and stir until leaves are slightly wilted

Chia Seed Spinach EggsLove to watch Cate Gasser cook up goodness in her kitchen. She is the foodservice instructor at Baraboo Senior High School, Baraboo, Wisconson.

Clutter (my definition): Homeless stuff. Anything that does not have a permanent home. (That would include stuff sitting on top of your dryer.)

• 3 THIRTY

Spend 30 minute a day 3 days a week and just get rid of junk

Schedule ahead like Monday, Wednesday and Friday 30 minutes after dinner.

• DumpTEN

Take a grocery bag and get rid of ten things in one room or on one shelf. Don’t stop until you get ten. Want to be empowered? Do it again!!

• 2 RULE

Have no more than two extra things of your stuff. 1 white shirt you wear all the time and 2 extra.

• BEFORE EMAIL

Before you even open up email do your de-cluttering job or task. Emails will be always be there.

• Think RESPONSIBILITY and ENERGY

Ever think that every SINGLE thing you bring into your house has “responsibility” and energy attached to it? You have to store it, take care of it, use it, or care for it. Do you want that much responsibility? Do you have energy for one more thing? I would much rather own a used car that is less responsibility than a new car that I worry about getting scratched.

• 1 package (about 1 pound) skinless chicken breasts, sliced into strips
• 3 peppers, seeded and sliced into strips
• (I used 2 green and 1 red)
• 2 onions, peeled and sliced into small wedges
• 1 package (1.5 oz) Taco seasoning mix
• Vegetable spray

About 4 hours ahead of your dinner hour place chicken strips in a re-closable bag or glass covered dish and sprinkle about 3/4 of the taco seasoning package over the chicken. Refrigerate. Place peppers and onions in a re-closable bag or glass covered dish and sprinkle the remaining taco seasoning over the veggies. Refrigerate.

Over medium heat, spray two non-stick fry pans with vegetable spray. Stir fry chicken in one pan until golden brown, about 15 minutes. Saute the peppers and onions in the other pan about 12 minutes.

Serve in whole wheat tortillas, with taco fixings. We used refried beans, tomatoes, romaine lettuce, shredded cheese, sour cream, and chopped cilantro. Serve with fresh fruit. (We served cantaloupe and watermelon) And don’t forget the warm conversation.

Perfect.  That is an exciting word.  It sounds wonderful.  Like a cool breeze on a hot day.  I can visualize myself sipping a cool drink, soaking in the sun, watching beautiful women go by……..okay, back to reality.

Why do I do that?  Why do I snap myself back to reality instead of realizing that my “present time” is perfect for me?  Why can’t I enjoy the little things that go so right in each day?  Why can’t I live my life in the present?

The reason is simple:  My “present time” is a disappointment to me because I believe that it is not perfect.  Examples of my thought process are:  Geez, I overslept; I shouldn’t have eaten that; I shouldn’t buy that; I have diabetes but if I ignore it, it will go away; I don’t have a wife and family yet; I feel that my siblings believe I failed to keep the family farm profitable; I didn’t do this, I didn’t do that; I should do this, I need to do that;  I will be happy when…………. It never comes, because I am always striving to be perfect.

There have been countless times when I have set plans for my perfect life.  I will exercise regularly, eat good food, and visualize my perfect future where I am physically beautiful, and financially secure.  I have no worries.  Life is wonderful in my perfect future.  The problem is, I put so much emphasis on achieving this wonderful life for the future, that one little setback allows me to chuck it all away, and go back to my safe little world of candy and soda pop.

Food, especially junk food, has given me great comfort.  It seems to massage my inner self, reassuring me that my happiness is based on more chocolate, more pop, more television, less interaction with people who would “falsely” judge me.  These people would have the nerve to tell me that I am not perfect; not in words, but in their body language.  In my warped sense of comfort, I retreat to more lousy food.

After a time, I strive to be perfect again, to be that perfect vision of myself which only exists in a dream world.  Perfection kills dreams.  Ain’t that a switch!  I dream of being perfect, and that “dream” becomes a never-ending nightmare of coming up short.

There is much to be desired in being “perfect”.  Perfection equals every happiness I could desire.   Desire.  Perfection.  These are false gods, but it seems like everyone can obtain them, except me.  Everyone else seems perfect.  They don’t have daily struggles, they can’t possibly have the problems that I do.

So if perfection does not exist (and is unrealistic anyway), what do I do to shift my vision from one of perfection?

Make small changes.  Celebrate the positive effects of these small changes.  Small changes can be as little as realizing that perfection kills.  Perfection equals pressure.  Pressure causes stress.  Stress leads to failure.  Release the pressure!  Just be.  I am in imperfect person in an imperfect world, but ya know what?  I can celebrate that!

I can also make leaps.  Television is a great babysitter for me.  I watch all the best shows……..well, most people would say that my taste in tv shows is whacked, but they are the “best in my mind”.  Also, they are a tremendous way to waste productive time.  So, I am making a leap concerning television.  I am cancelling my subscription.  This will initially cause me a sort of hang-over, as I will miss my friend, the tv.  Over a period of time, my work day will be more efficient, and my free time will be more self-satisfying.  Going cold turkey is kind of like striving for perfection.  However, I know that I can still watch tv when I am overnight on the road for work.  If I really want to see television, I can still watch local channels with my regular antenna.  So it is not perfection.  It is a leap in time – my time.

Pursuit of perfection kills dreams.  I no longer strive to be perfect.  I now live in the present, because no matter what my present time is, I must truly be happy here.  If not, I make changes to better reflect what I want.  I am making shifts and leaps in my priorities.  And the present is perfect.  M

Beauty is in the eye of the beholder. Are these tulips perfect or imperfect?

We live in a world of get it done yesterdays, filled with giant to-do-lists and worse yet, other people’s expectations. And to top it off, we need to do it all just perfect. Perfectionism can inspire us to be our best or create a sense of poor self-esteem that we never measure up or are good enough.  I sometimes think it should be illegal.

Are you a Perfectionist?

If you answer “yes” to three or more of these questions, perfectionism may be negatively affecting your life.

1. Do you spend too much time trying to get things “just right?”
2. Does taking time off to rest, relax, or have fun make you feel guilty that you can’t enjoy yourself?
3. Do you have trouble making decisions, laboring over details until you reach the point of exhaustion?
4. What would our friends or others choose to call you a control freak?
5. Do you have a hard time accepting help or delegating because you’re convinced that no one can do something as well as you can?
6. Do you often feel afraid that you’ll never live up to the standards you imagine others set for you?
7. Do you often procrastinate on completing tasks because of the pressure you feel to do them perfectly?

My own (some would say odd and peculiar) perfectionist behaviors:

In 1978 I began my first Registered Dietitian job at the VA Medical Center in Milwaukee, Wisconsin. We could only write chart notes with a black pen. I only worked there three years before I married Gary, yet years later I almost felt “anxious” when I could not locate a black pen to write with. Thirty five years later my preference is a black pen but I have made big progress writing up my expense reports or bank deposit slips using blue. It almost feels sassy and fun now.

For some reason, when I owned my first house in Eau Claire, Wisconsin I thought the trash baskets in the bathrooms (four of them) had to be free of trash (I never confessed this to anyone).  And one time I remember my parents visiting from Milwaukee and my mom asking, “Chere why do you empty these waste baskets when we leave? If feels like we can’t use them.” Moms are always right and I never fessed up.

Eight years ago when I turned fifty I created my Living Eulogy; and one action was dumping perfection.    Although I still need my towels in my linen closet folded a certain way and all the folds have to “match,” thirty years later Gary can’t get it right. It doesn’t bug me I just re-do it of course. Dumping perfection simplified my life and gave me more energy to do the things that truly mattered.

Do you confuse excellence with perfectionism?
In 2003 I heard Dr. Thomas S. Greenspon, PhD speak. He is the author of Freeing our Families from Perfectionism. He noted the difference between excellence and perfection. Strive for excellence not perfection. Excellence is a journey. Perfectionism is a destination; a destination with stress and exhaustion.  Excellence feels encouraging while perfectionism feels like criticism. Excellence is confidence, while perfectionism is doubt.

This quote by Michael J. Fox inspired me to dump perfection.

 “I am careful not to confuse excellence with perfection. Excellence I can strive for; perfection is God’s business.” 

Perfectionism causes you to put your life on hold waiting while you wait for the perfect time, wait for the perfect spouse, or the perfect project. You are excellent. Your job is to give yourself credit for excellence. Right now, today, you can be an excellent spouse, parent, and friend. You can do excellent projects. If you invest your energy in excellence, perfectionism doesn’t matter.

Perfectionists are successful despite their performance not because of it. As a coach I have seen that perfectionism doesn’t create successful people; instead it creates frustrated, “never done” people. Successful perfect people aren’t always happy but happy people are successful who strive for excellence.  If you are so busy being perfect you will miss the beauty in the moment. I have discovered an un-perfect life is simply perfect. I hope that sounds perfect to you!

Read more how a client dumped his perfection.

What does California Raisins, balsamic vinegar and butter make? Heaven!

If you are looking for a quick easy recipe to help you eat more fruits and veggies, try this sauce over asparagus.

1 pound asparagus spears, trimmed

Cooking spray

¹/₈ teaspoon kosher salt

Black pepper; to taste

1 tablespoon butter

1 teaspoon low sodium soy sauce

¹/₂ teaspoon balsamic vinegar

1 cup California raisins

Preheat oven to 400°F. Arrange asparagus in a single layer in glass baking pan; coat with cooking spray. Sprinkle with salt and pepper. Bake at 400°F for 12 minutes or until tender. Meanwhile, melt butter in small skillet over medium heat; cook for 3 minutes or until lightly browned, shaking pan occasionally. Remove from heat; stir in soy sauce, vinegar and raisins.

Nutrition: Calories 100); Total Fat 2g ( sat 1g, mono 1g, ); Cholesterol 5mg; Protein 2g; Carbohydrates 19g; Fiber 3g; Iron 1mg; Sodium 75mg; Calcium 24mg

Was with Diana Pierce on Kare 11 showing how easy it is to increase your fruits and veggies With Roasted Asparagus with Balsamic Brown Butter and Raisins

Should I eat Craisins or raisins?

California Raisins are an all-natural, dried in the sun food loaded with fiber, potassium , and antioxidants. The ingredient label says one word: Raisins. What I love about California Raisins is that their sweetness is natural compared to sweetened dried cranberries which have added sugar – some as much sugar as an 8 ounce serving of regular soda.   More info is at www.LetsKeepItReal.com

The latest Craisin and raisin news
Raisin sales have held steady or dipped slightly while  Craisin demand continues to grow. Market research showed that in 2010, raisin consumption dipped 2.4% from the year before and Craisin sales rose 13.4% . Larry Blagg the senior vice president with the California Raisin Marketing Board said the raisin growers could not take it any longer. As a result there is an outright fruit snack war between raisins and Craisins. There are millions of dollars at stake for California’s raisin industry and the East and Midwest cranberry growers. The raisin growers launched the “Let’s Keep It Real” website while Ocean Spray the growers cooperative hosted Craisin/ Raisin Challenges taste tests in grocery stores in March.

What is a craisin?
It is a cranberry split in half, dried and injected with sugar. In 1989, Ocean Spray introduced Craisins. Ocean Spray never dreamed Craisins would take off like they did. They gave out sample packets and they proved very popular and became marketed as treats to eat by the handful.

What is a raisin? 

A raisin is a grape dried in the sun – nothing else. All the nation’s raisins supply (and a third of the world) is grown within 50 miles of Fresno. Selma a nearby city bills itself as the raisin capitol of the world.

Sounds kinda like the Pepsi Coke commercials. They ended up selling more of both!

Disclosure: I was a paid media spokesperson for California Raisins.