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5 Ways to Savor August

1. Live in your day!

Drop “yestermorrow”  Create an August of no regrets

2.  Get to a farmers market.  

Buy something you never tasted before.

3.  Create happiness.

Use my happiness formula and let go of expectations and focus on hopeHappiness = Reality – Expectations + Hope

4.  Move your body.  

Your body and mind are intimately connected.  Remember your brain is the master control system for your body’s movement, the way you move can also affect the way you think and feel.

Dr. Srini Pillay states that “Working out, going on a meditative walk by yourself, or going for a synchronized walk with someone, you may gain access to a “back door” to the mental changes that you desire without having to “psych yourself” into feeling better.

5.  Walk outside barefoot for 10 minutes each day

Walking outside is also known as “earthing” which means walking barefoot on soil, grass or sand. Sidewalks don’t count.

Studies are showing the health benefits of “earthing” by  reducing inflammation, improving sleep , decreasing blood viscosity which is a risk factor in heart disease and regulating your endocrine and nervous systems.

Savor the last days of summer and when the snow is flying like here in Minneapolis you will have no regrets!

What is on your wish list for August? We can’t wait to hear!

@cherebork #dietitianlifecoach


Savor Your Life Series: Georgia Kandiko, Award Winning Water Color Artist

Are you living your dream life on purpose like watercolor artist Georgia Kandiko? 

You must meet Georgia who is living out her passion! (I want that for you!)

When I discovered that July is World Watercolor Month I knew I must introduce you to my award winning watercolor artist Georgia Kandiko, a signature member of the Minnesota Watercolor Society who has 30 glorious years of teaching and painting experience.

Georgia Sea Dragons Dancing was accepted into the Minnesota Watercolor Society’s Juried Spring Show, Dancing With Color and Light. The show hung in the Minnesota Landscape Arboretum’s Reedy Gallery from April through June 2017.

I am especially proud of Georgia as only sixty-four water media paintings were accepted out of 160 submissions.

Georgia is deliciously living her life on purpose! Research conducted at the University of Rochester has shown that having a sense of purpose in life not only increases the quality of our lives, but may also help us to live longer — regardless of our age.

I asked Georgia to share some of her most recent works.

This picture is called Liquid Asset. Georgia saw the general manager reach for the bottle while on the tall ladder in the glassed-in wine vault. It was such a cool image that she had to paint it. She shot references photos but she had to make up the image of him in action from memory. 

This poppy painting is called Poppy Heaven. She has grown poppies and loves them. She had a reference for the flower head but made up the rest. She painted this on a rainy Saturday and loved every minute of it. Talk about passion. I want that for each of you!

This picture is called the Sunset Leopard. She got this shot in Africa. Leopards are so elusive and quick. This one beautiful leopard shot out of a shrubby area and was gone in the wink of an eye. She made up the background.

This picture is called Busy. (Don’t you just love …her watercolors names!)  She took photos of the Minnesota Landscape Arboretum Experimental Dahlia garden. The blooms of this one variety of Dahlia were covered in bees. Georgia went home and painted the scene of three busy bees. She was not totally happy with the piece, so she left it alone for a while. Last night she kept her poor husband poor Joe waiting for drinks-on-the-beach while she added acrylic paint and unryu paper to it. It is now a mixed media piece. 

You can contact Georgia if you are interested in purchasing any of these paintings.

I interviewed Georgia to learn more about what puts a sparkle in her heart and gives purpose to her life.



Georgia, tell me about how you got into art?

If anyone asked me at 9 years old, “What are you going to be when you grow up?” I immediately said, “An artist!” I was in the middle of a large non-art oriented family, not gifted in drawing, and didn’t faze in well with art taught in school, so by Fourth Grade, I quit identifying myself as an artist. I was still ‘the artistic type,’ hypersensitive, collected markers, always had great assignment notebook illustrations, haunted Chicago’s Art Institute, and then any other art museums where ever I landed, but I studied science, then business in school.

It wasn’t until I was crazy busy running a household with an infant, toddler, and preschooler that I thought, “When I have some time to myself, I have to take a watercolor class.” Once I started, I was hooked. I worked hard learning to draw. The painting part always felt wonderful and natural. Now I teach art classes and workshops. I display my work at galleries and public places; I do commission work and have had some interesting installations of my mosaic work.

I enter show competitions because I think it is fun but also because it raises my profile and gives me something to claim on a resume since I did not attend a formal art school. I am so happy when I paint. Now if you ask me, “What kind of work do you do?” I get to say, “I am an artist!”

What were you passionate about as a child?

I was passionate about ART! I was a good student but sometimes I would daydream about my crayons and how they looked best lined up.

What makes you forget the world around you even forget to eat?

Painting! If I get jazzed working on a painting, I can easily lose track of time and paint past midnight. I try not to do that when I am scheduled to teach the next day.

What is your typical day like?

I don’t really have typical days. Each teaching day is different depending on what I have dreamed up for a class or workshop. I have a family, friends, home, and gardens that all take time and scheduling.

What do you do to reset your energy?

I am an extrovert so I get energy from a group. That is why teaching is fun for me. I also have high energy so I like swimming year round, skiing in the winter, rollerblading whenever the paths are clear, kayaking and sailing, walking, hiking, reading, snorkeling, and gardening.

What is on your bucket list?

More travel is on my bucket list. After visiting Africa once, I would like to go back. I would also like to see Greece and Iceland in the near future.

Georgia in Africa

How do you want to be remembered?

I would most like to be remembered as being loving and kind. If people find my paintings and mosaics to be interesting and maybe even transporting then yeah for me. (You are loving and kind Georgia!)

I was so blessed to have Georgia teach me to paint my first ever watercolor. She is patient, kind and says exactly the right words to guide your painting. She helps you see the world differently. When you are with Georgia the world is seriously more beautiful.

My “Georgia bonus” is she is my superstar friend who rocks at cooking healthy, gourmet meals, gardening (you should see her orchids) and being a friend who cherishes you.

The “guy” behind the artist is Dr. Joe Kandiko her award-winning photographer husband.

Joe’s Moonlight and Dock was selected for the Minneapolis Photo Center Winter 2017 International Wish You Were Here photography contest. There were 1000 submissions from all over the world and only 70 were selected. Way to go Joe!
Joe received his first 35 mm camera as a wedding gift from his wife. As a busy medical resident, he had little time for photography. Through reading and attending workshops he “learned to see”. He was active in the Minnesota Nature Photography Club for years. Currently, he is fascinated by the creative options with iPhone photography. Joe’s work has appeared in multiple MN Weatherguide calendars, pharmaceutical calendars, MN Monthly Magazine, public and private collections as well as the MN State Fair.

The best? They are an active, healthy and very loving happily married couple who cheer each other on with their artistic pursuits and living their best lives.


Curious about discovering the beauty and passion of watercolor? You are in luck as Georgia will be teaching a class Watercolor on Wood Panel: A Feast for the Bees at the Minnesota Landscape Arboretum in August.

Thursdays, August 10, 17, 24 and 31, 9:30 a.m. – noon

Celebrate August and discover your passion for watercolor with Georgia. Each week you will produce a different piece featuring pollinator-friendly flowers selected by Arboretum horticulture staff: blazing star, New England aster, butterfly weed and purple coneflower.

With Georgia’s compassion, and creativity you will see your skills advance week to week in a supportive atmosphere. You will produce four complete 8″ x 8″ watercolors on wood.  What fantastic presents these would make but you will like them so much you want to keep them for yourselves.  Georgia will give you all the supplies! Bring a friend.

Georgia also teaches at the Artistry (Bloomington Art Center) and Minnetonka Center for the Arts, www.minnetonkaarts.org. She is a gift to our community. 

She can be reached at Gkandiko@gmail.com

Check out Joe and Georgia’s art at www.KandikoAndKandiko.com

World Watercolor Month is a celebration to inspire people to paint with watercolor while raising awareness for the importance of art and creativity your life and the world.


Here to help you discover your purpose!

Read more

Alison Sjostrom’s Purpose – Cheesemaker and President of the Redhead Creamery, LLC.


5 Tips to Keep Your Dairy Fresh

I feel as an “Official Wisconsin Cheesehead” that I need to maintain a full cheese drawer at all times!

  1. Store yogurt on the upper shelf.
  2. Store butter on the middle shelf.
  3. Store milk on the bottom shelf to keep it as cold as possible.
  4. Store cottage cheese and sour cream on lower shelves.
  5. Store cheese in its own drawer.

Once open, place soft cheeses, like Brie and mozzarella, in an airtight container. Wrap semi-hard and hard cheeses, in wax or parchment paper, then store in a re-sealable plastic bag.

And, don’t forget to keep your fridge temperature between 35°F and 40°F.

Happy Dairying!


Savor Your Life Series: Meet Alise Sjostrom, Cheesemaker/President of Redhead Creamery, LLC

Are you living your dream life on purpose like Alise Sjostrom Cheesemaker and President of the Redhead Creamery?

 “You love what you do don’t you?” Alise responded, I LOOVE what I do!” I could tell!  Alise had boundless energy, unspoken enthusiasm and a twinkle in her eye!

As a Dairy Nutrition Communicator, I was lucky enough to visit the Jer-Lindy Farm and Redhead Creamery in Brooten, Minnesota. Their farm is a quick two-hour ride from the Twin Cities through beautiful central Minnesota countryside.

They milk 180 cows and flow the milk directly to their cheese plant as cows are being milked. They offer tours on Fridays and Saturdays at 12:30 pm for just $5.00 per person. You can eat a small cheese-centric lunch and buy their great tasting cheese to take home. Their Ridiculously Good Cheese Curds are distributed all over Minnesota.

Check out their online store for their other cheeses available in the Midwest. 


This is Alise and her sisters:

Since 1983, Alise’s parents Jerry and Linda have owned the Jer-Lindy Farm. Ever since she was a teenager, Alise had a dream of opening up a creamery on the farm. She followed her dream by attending the University of Minnesota and moved to Vermont to learn more about creameries and cheese plants. In 2013 Redhead Creamery (named after Alise’s beautiful red hair) was opened.

The farm and the creamery are a family affair. Alise and her husband work side by side with her parents. When you visit their farm you feel like you are visiting family. You can feel their love for each other, their animals and what they do.

Everyone I know wants to be happier and Alise seemed to hold the secret to being happy.

Why is she so happy? She wakes up every morning to live her purpose.

Study after study shows the importance of having a sense of purpose. We live in this “Facebook comparatitis world.”  One recent study found that living your life with a sense of purpose could make you less likely to rely on external validation (in this case via Facebook “likes”) for your well-being.

Research conducted at the University of Rochester has shown that having a sense of purpose in life not only increases the quality of our lives but may also help us to live longer — regardless of our age.

Discovering your purpose like Alise, boils down to the one or two things that you love that are bigger than you. We are not born with purpose; it is cultivated and takes time, patience and resilience.  It is an ongoing process.

Alise looks happy.

I interviewed Alise to learn more about what puts a sparkle in her heart and gives meaning to her life.

What were you passionate about as a child?

I really enjoyed life as a child. I was very active in 4-H showing dairy cattle and was competitive in both basketball and track. My parents tell me I was always very happy and smiling. 

What makes you forget the world around you even forget to eat?

I forget about the outside world when I am down in my cheese make room, watching milk circle around in the cheese vat and the birds out on our pond. I have a great view (which doesn’t involve cars or people!) 

What is your typical day like?

It’s never the same. Right now, I always attempt to wake up early even when I’m not making cheese. With a 15-month-old, that doesn’t always happen. On cheese make days, I am up at 4:15 am, have breakfast and start receiving milk (while they are being milked) in the cheese plant. I have 30 minutes during pasteurization time, so I will run in and help get my kids ready for daycare, then come back out and continue with the cheese making. In between, I am responding to emails, receiving phone calls and planning out social media posts for the week.

What do you do to reset your energy?

I take a good long nap or go for a 2-mile walk. I also attend 1Million Cups every Wednesday morning – it’s a great group of entrepreneurs learning from each other over several cups of coffee.

What is on your bucket list?

Standing on the stage at the American Cheese Society awards ceremony – accepting a ribbon for one of my cheeses. And visiting Alaska with my family!

How do you want to be remembered?

I would like to be remembered as a kind person with integrity. 

 Everyone wants to be like Alise… fulfilled and living a life with true meaning.

Disclosure: My trip to Redhead Creamery was sponsored by Midwest Dairy. I wanted to write this post and share Alise and her creamery with my readers and was not paid to write this post.

5 questions you can ask yourself to get started discovering your purpose.

  1. What did you love doing as a child?
  2. What makes you forget to eat? What activity do you get so immersed in that times passes without you realizing it?
  3. If you did not have a  job, how would you choose to fill those hours?
  4. If you knew you were going to die a year from now, what would you do differently to be remembered?
  5. What is on your bucket list? This list will show you what activities are important and emotionally fulfilling.

 Remember like Joseph Campbell states, “Life is without meaning. You bring the meaning to it.” 

Here to help you discover your purpose!


Is your life being consumed by your lifestyle?

My Facebook friends are always on vacation! I am jealous! My Facebook friends are always drinking great wine or dining on scrumptiously looking food! And don’t forget the beautiful pools and sand beaches they are laying by. I am jealous!

Sometimes Facebook makes me feel like I need a better life. I ask, “What is wrong with my life?” I was feeling sad and down after reading Facebook posts and then I started to realize that my Facebook friends are sharing their “lifestyle” the outside part of their life and not their “life” the inside part of their life. Have you thought about what is the price of your lifestyle costing you?

Today is National Make Life Beautiful Day.

A day dedicated to celebrating people who are making life beautiful for themselves and others around them. A great day to define the difference between a “ life” and a “lifestyle.”

A lifestyle is:

  • Your self-esteem comes at the mercy of others opinion of your life
  • External values are adopted to be accepted by others and often they are not what you really believe in
  • It can be expensive and can drain your energy

Sometimes people have a strong personality but they are missing a strong sense of themselves and who they are. So they accrue and get more and more and it takes more and more to get fulfilled by their lifestyle. Sometimes people spend money so they don’t have to address problems in their life.

A life is:

  • Your self-esteem comes from inside of you and is not based on what others say
  • You have created a life based on values and things that are important to you
  • It is not expensive and does not drain your energy

What do you choose? A life or a lifestyle?

If you choose a lifestyle you are turning control of what you wear, drive, eat and do to others to judge you. They respond to the image you project. That image can change.

If you choose a life, you are living out what you believe based on your own beliefs. You do not care about how you are being perceived by others as you are being true to yourself.

Living your life aligned with your values will give you more joy than a certain lifestyle. You don’t care what others think. You don’t need others to validate you to help you feel good about yourself.  Facebook posts will not bother you.

The key question to ask is “How much of my life is being consumed by my lifestyle?” Click To Tweet

As Thomas Leonard, the founder of www.coachu.com  states, “There is nothing wrong with having a lifestyle. But make sure you have it and it does not have you.”

What do you get in exchange if you give up some of the things you identify yourself with? You could get some of your life back. What’s the price of that? Priceless! Start living your great life today!

How have you started to live your life instead of a lifestyle? We can’t wait to hear.




Source: Life versus lifestyle ideas adopted from Thomas Leonard, Coachu my wonderful coaching school


Power Up Muffin Cups

Our favorite month JUNE! Not only has summer officially begun but it is dairy month! Growing up a Wisconsin “Cheesehead” I absolutely adore dairy and eat it every single day! Join the Dairy 3 for Me Pledge and grab your 3 recommended servings of dairy by enjoying some of your favorite dairy foods every day like milk, cheese and yogurt! This recipe is a #dairygood winner and perfect to start your pledge! You will thank me!

Everyone in my house loves strata with the savory combination of our favorite foods like eggs, milk and cheese. Yet we only seem to have time to prepare it for Sunday brunch. These high protein mini stratas only have to soak ten minutes rather than over night for a satisfying breakfast any day of the week. Make a batch on Sunday and enjoy for the rest of the week. They freeze and reheat really well. I love preparing them ahead of time for company and serving with fresh fruit and a glass of chocolate milk.

Power Up Muffin Cups
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  1. 8 large eggs
  2. 1/4 cups Greek yogurt
  3. 1 tsp onion powder
  4. 1 tsp garlic powder
  5. ½ teaspoon salt
  6. ¼ teaspoon freshly ground black pepper
  7. 1/1/4 cups shredded mozzarella cheese, divided
  8. 1/3/4 cups shredded Cheddar cheese
  9. 1 ½ cups frozen, chopped broccoli, thawed
  10. ½ cups cubed whole grain bread
  1. Preheat oven to 375°F. Coat a standard 12 cup nonstick muffin tin with nonstick cooking spray.
  2. Beat the eggs and yogurt until thoroughly combined in a large bowl. Whisk in the onion powder, garlic powder, salt and pepper. Stir in ¾ cup of the mozzarella cheese, all the Cheddar cheese, the broccoli and the bread; mix thoroughly.
  3. Let stand for ten minutes. Stir thoroughly, and divide the mixture evenly among prepared cups.( The cups will be about two-thirds full.) Top evenly with the remaining ½ cup shredded mozzarella cheese.
  4. Bake for 20 to 25 minutes or until the tops are golden brown. Let stand for 5 minutes before serving.
  5. You can easily use gluten free bread to make this strata gluten free. And, you could sub in ham for the broccoli. Use ingredients your families love.
  1. This recipe would absolutely perfect for any meal on the run. Just pair with a glass of milk and some fruit and you are good to go!
Taste Life, with Chere Bork http://cherebork.com/blog/
This recipe would absolutely perfect for any meal on the run. Just pair with a glass of milk and some fruit and you are good to go!

This delicious recipe is from the Dairy Good Cookbook: Everyday Comfort Food from America’s Dairy Farm Families which celebrates 47,000 dairy farm families including many from Minnesota.


Check out when I popped into KARE 11 TV and prepared this easy delish dairy dish.

Watch The Gift of Home Cooked Meals.




I am a Midwest Dairy Nutrition Communicator and was not paid to write this post. I want you to know I really do adore dairy!

We can’t wait to hear what you favorite breakfast dairy recipe is!

Happy June Dairy Month!



@cherebork #dietitianlifecoach