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Make 2018 Your Best Year Yet

 

Make 2018 Your Best Year Yet!

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

 

Ready to make some BIG changes? Not sure where to start?     

Join Chere Bork aka “The Energy Igniter’s” FREE one hour teleclass
and discover the keys to setting and achieving the goals you really want in 2018.

In this one hour teleclass you will:

  • Identify the goals you really want (and are most likely to achieve!)
  • Create your own personalized 3 Step Success Strategy
  • Get into action and create huge momentum to keep on going
  • Learn 4 easy ways to overcome any obstacle that arises
  • And much, much more!

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

Don’t miss this opportunity to start the New Year off RIGHT!

 

12th Annual FREE Teleclass:

Make 2018 Your Best Year Yet!

Choose a Session: 
Thursday, January 25, 2018 @ 10 am PST/noon CST/1 pm EST
OR   
Thursday, January 25, 2018 @ 5 pm PST/7 pm CST/8 pm EST     

Reserve Your Spot: 
Call: 952-937-5697
Email: chere@cherebork.com    
(Indicate which session you’d like to attend.)  
You will be given the telephone bridge number and other important details about how to get the most out of your tele-class experience the week of class.  

 

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5 Ingredients to be Happy

We all want to be happy.  The good news is you don’t need to buy it. Your daily actions can create it.

Here are five tips to help you love your life!

  1. Know your purpose

Create everyday with meaning whether it is learning a new health habit like lifting weights, a new hobby, or an action aligned with your values like teaching your kids how to cook. Studies show that happiness lies at the intersection of pleasure and meaning. Engage in significant activities that you really enjoy.

 

  1. Appreciate what you have

Gratitude sparks happiness! Make a list once a day of three things you are grateful for. Say thank you to people.  Look around you and notice how lucky and blessed you are.

 

  1. Use your strengths and get in the flow

Maximize your positive qualities like being creative or intuitive – those things that are innately great about you. Use your strengths for a hobby, activity or sport that absorbs you. That feeling where the clock stands still and you are so into what you are doing has been defined as “flow.” 

 

  1. Focus on doing not owning

Money buys stuff but it does not buy happiness. Invest in experiences not stuff. Volunteering, or helping a neighbor will give you a “helper high.” More happiness is created spending time with others than spending money on yourself.

 

  1. Develop caring relationships

Happiest people have strong supportive relationships, good friends and strong families. It is not enough to collect friends but rather develop caring, compassionate relationships.  To make a friend you have to first be a friend. Don’t forget to treasure your family.

 

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Sarah-Jane’s Healthy Hot Chicken Bowls

 

This month I want to highlight Sarah Jane Bedwell, RD, Media Personality, Author, Blogger and Foodie Lover who loves life in Nashville, Tennessee.  Her weekly blog cooking with Sarah Jane  offers a fantastic video and practical recipes that will make you want to run to your kitchen.

Sarah Jane’s Healthy Hot Chicken Bowls
Serves 6
Nashville is known for Hot Chicken. Check out Sarah-Jane’s healthier take on this spicy, tasty, delicious dish. The creamy savory blue cheese dressing marries with the spicy zing from the hot sauce. Sarah Jane says this dish is a tasty quick winner for your busy weeknights. I agree!
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The Chicken Bowl
  1. 3 cups cooked quinoa
  2. 1 large bag coleslaw, about 20 ounces
  3. Blue cheese dressing (see recipe below)
  4. 3 ounces light cream cheese, softened
  5. 1 cup hot sauce, such as Frank’s red hot
  6. 1 teaspoon smoked paprika
  7. ½ teaspoon garlic powder
  8. 1 ½ pounds rotisserie chicken, shredded
  9. Avocado, carrots, celery, optional for garnish
Blue Cheese Dressing
  1. 1 cup plain Greek yogurt
  2. 1 cup canola oil mayonnaise
  3. ¼ cup Dijon mustard
  4. 2 tablespoons whole grain mustard
  5. 2 tablespoons apple cider vinegar
  6. 1 teaspoon celery salt
  7. ½ teaspoon kosher salt
  8. ½ teaspoon black pepper
  9. 4 ounces blue cheese crumbles
  10. 1 cup chopped cilantro
  11. 2 tablespoons pickles, chopped
The Chicken Bowl
  1. Toss slaw in blue cheese dressing. Set aside. Whisk cream cheese, smoked paprika, and garlic powder into hot sauce. Toss shredded chicken in hot sauce until well coated. Layer six salad bowls with quinoa, slaw, and chicken. Garnish with avocado and/or carrot and celery sticks if desired.
Blue Cheese Dressing
  1. Whisk the Greek yogurt, mayonnaise, mustards, vinegar, salts, and pepper together. Fold in blue cheese, cilantro, and pickles.
Taste Life, with Chere Bork http://cherebork.com/blog/

Watch Sarah-Jane cook up this tasty dish

Sarah-Jane loves filming her video series in her home kitchen where she cooks every day! I look forward to her fun weekly cooking video.

Sarah-Jane enjoys life in Nashville with Joe her husband and Inky and Buddy her fur babies.


Sarah-Jane Bedwell is a registered dietitian, national speaker, and author. In 2016, Sarah-Jane began her own Cooking with Sarah-Jane video and blog series in which she shares recipes and tips. Sarah-Jane has appeared on national morning shows, including the TODAY show and The Daily Buzz numerous times as well regularly appearing on all the major Nashville news stations. She’s a regular contributor and source for many national media outlets. In 2013, she was selected to win the Media Excellence Award by the National Academy of Nutrition and Dietetics.

 

Please find Sarah-Jane and her fabulous recipes and tips at www.Sarahjanebedwell.com

 

Hope you give this recipe a try!

Sarah-Jane and I can’t wait to hear how much you ‘all will love it!

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Your Best Life Hacks to Happiness

Happy Kids make us smile

Angelica, my client asked, “How do I measure my happiness? Should I even try to measure my happiness?” Short answer, yes!

Long answer, yes! Remember, anytime we want to create something new in life it requires a huge amount of work and tenacity, whether it’s racing in our first triathlon, a new position at work, or becoming a new parent. They all require a substantial and consistent energy investment.  

Sonja Lyumbomirsky,  aka “the Happiness Researcher”, suggests that if you desire happiness, you need to go about it in a similar manner. She notes that becoming happier demands making some permanent changes that require work and commitment every day of your life.

As a life coach, I believe that your “happiness work” is the most important work will ever do in your life.  Have you ever seen an unhappy person get healthier and lose weight? Or how about an unhappy person loving their marriage or getting promoted at work? I have never seen an unhappy person raise their children to become successful independent human beings!

What is happiness?

Sonja Lyumbomirsky in her book (my favorite book) “The How of Happiness” defines happiness as the experience of joy, contentment, or positive well-being combined with a sense that one’s life is good, meaningful and worthwhile.  She uses the terms happiness and well-being interchangeably, noting that well-being encompasses our physical, emotional and mental health.

Half of our happiness is governed by our genes, 10% by life circumstances and the remaining 40% by what we do and how we think. Your secret to your happiness is your 40%. Think of the happiest people you know. They are the most productive and they make things happen. They intentionally create their life.

They choose to be happy. They focus on the 40% they can control. 

Create Mantras

When I’m feeling unproductive, or saddened by life events or mishaps, I create mantras. 

I look into the mirror and say “I choose fabulous!” This all started when my good friend, and renowned artist Georgia Kandiko, created this picture for my birthday last year. What we focus on gets bigger and bolder. This saying may seem trivial but our negative self -talk keeps us stuck and not moving forward.  

When I feel like I am not moving ‘fast enough’ or getting enough done I use my Law of Attraction mantra, “I am in process.”  This reminds me I am not stopped or stuck, and any progress IS progress.

Measure Positivity

Barbara Frederickson has discovered that positivity is the secret to happiness. I use her 3:1 positivity ratio. Think 3 positives for every negative.  When I get a disappointing email or phone call or I am frustrated, I think of 3 positives.  For example, I have a husband who adores me, I am lucky I love what I do, I have the best sisters and friends who support me no matter what.

 

 Measure Well-Being

Well-being is the secret to productivity and happiness.  There are 7 pillars of well-being.  These pillars bring your happiness level up or down based on how you rate them:

  • Fitness
  • Eating
  • Stress
  • Energy
  • Positive Mindset
  • Life Satisfaction
  • Weight

Daily I rate my level of satisfaction in each area on a level of 1 to 10. Identify your number. Ask yourself, “What activity can I do to boost my level of satisfaction in each area?” I will tell you life feels grand when you are a ten in any category!

Happiness is liking WHO you are, WHAT you do and HOW you do it!

It begins with WHO – and your WHO is what your beliefs are about your precious life. 

Happiness does not operate in the future. There is happiness waiting for you in every moment. But you… Click To Tweet

Quit waiting to be happy. Our intentional happiness comes from the 40% we are in control of and it’s created by our intentional activity.  Better get busy! And yes, measure your happiness because happiness is not a luxury.

We can’t wait to hear what you do to measure and boost your happiness! You have one life to live, just imagine it is one you truly love!

I choose fabulous how about you?

 

 

 

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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

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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? 

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.

#WorldWatercolorMonth

Here to help you discover your purpose!

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