E-Newsletter, July 2007
Welcome to TASTE LIFE!! Life is easy and we make it hard. The purpose of this ezine is to empower you to take charge of your health, have more work/life balance to create more time for YOU, and to fully taste the life you love.
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5 KEY TIPS TO REDUCE YOUR CANCER RISK WHEN GRILLING THIS SUMMER
Researchers have linked eating grilled meat, poultry and fish with a possible increased risk of cancer. Compounds called HCAs (heterocyclic amines), have been shown to cause tumors in animals and possibly increase the risk of cancers of the breast, colon, stomach and prostate in humans. Here are a few tips to help you enjoy healthy grilling.
Grill veggies more often. Muscle meats like beef, chicken or fish pose the largest risk of cancer-promoting HCAs when grilled. Try grilling marinated vegetables on skewers, a grilling tray or wrapped in foil.
Marinating meats before grilling may significantly reduce the amount of HCAs in some cases, as much as 92 to 99 percent. They may act as a barrier to keep the flames from directly touching the meat. Fat Free Italian dressing is the fast one I use often. Marinating as little as 10 minutes can be helpful.
Trim the fat. Choose lean, well-trimmed meats to grill. They have less fat > less drip > less HCAs forming. Remove the skin from poultry. Avoid high-fat meats such as ribs or sausages.
Fix the drips. Avoid letting juices drip into the flames or coals, which causes smoke and flare-ups. Use tongs or a spatula to turn foods, instead of piercing meat with a fork. Covering the grill with punctured aluminum foil, not placing meats directly over coals and keeping a spray bottle of water on hand (to control flare-ups) are other ways to reduce drips.
Flip frequently. Recent research has found that cooking hamburger patties at a lower temperature and turning them often accelerates the cooking process, helping prevent the formation of HCAs.
SAVOR YOUR LIFE SUMMER IDEA
Seeking kids to do a triathlon and volunteer and seeking adults to volunteer
Want to be part of potentially the biggest kids triathlon in the world? Feel like you are making a difference? Raise money for kids with cancer? And have summer fun?
The event theme says it all... "Kids Racing for Kids Who Can't" is the major fund-raiser for the Miracles of Mitch Foundation, which supports families treating a child for cancer. Each participant races with the name of a child who has cancer on his or her leg. This year is the 4th annual on August 18th in Chanhassen. A second event will be held in Minneapolis on July 21st at Lake Nokomis. This race has the potential of becoming the biggest triathlon in the world for kids. Best of all, kids discover they can accomplish almost anything they set their minds to and learn the value of giving back to others who are going through a very difficult time. You can learn more at www.miraclekidstriathlon.org. Last year my entire family volunteered and we received more back than we gave! Check it out today.
CHERECOACH QUESTIONS THAT COULD CHANGE YOUR LIFE
Do you spend most of your time doing what is important to you?
Or do you spend most of your time on things that really are not important to you?
What one action step could you do today to take the time for your values?
Click here (then press Send) to sign up for a complimentary 30-minute telephone coaching session your first step toward a joy-filled, energizing life.
LORI, A TASTE LIFE SUBSCRIBER WRITES
Thanks for sending me your Taste of Life so nice to hear from you! Just thought I'd give you my fave on fruit salad
.2 cans crushed pineapple, 1 can mandarin oranges, 1 small sugar free strawberry jello, 2 cups grapes, 2 apples, 2 green bananas, 3 kiwi. Have a great day!
RITA, A PREVIOUS COACHING CLIENT CLIENT WROTE IN JUNE
"Hello Chere! Hello Chere!! I just finished reading your newsletter. Thank you so much for keeping me on your mailing list. I love to hear all of the tidbits and questions. Thank you again! PLUS, I keep my 3-ring binder close to my desk at home. Everything we have ever discussed is in there; I reference it often. It picks me up when I need picking up, and, it gives me a pat on the back, when I need that, too! :-) Our coaching pages have steered me back, or corrected my actions or gave new insight, when necessary. All of our discussions, Chere, have been very valuable to me, and, I still learn when I read and re-read our coaching pages and e-mails.
First of all, I want to let you know that the coffee gift card that you wonderfully gave me quite a few months ago.... I wanted to save it for a special occasion. I used it this past Saturday on my way to pick up my mother in St. Peter, to go to MY COLLEGE GRADUATION in Duluth on Sunday!! YIPPEE!!! I'm so elated!! I actually went through commencement and received my college diploma on mother's day. AND, out of eight kids, I had the honor of having my mother with me on mother's day.
"Values are like fingerprints. Nobody's are the same,
but you leave 'em all over everything you do.'
Elvis Presley, American rock 'n' roll icon (1935-1977)
TASTE LIFE BALANCE RECIPE OF THE MONTH
Berry Chicken Salad
We love blueberries in this house and eat them like candy. Blueberries are one of the biggest powerhouse of antioxidants and are known to protect against prostrate cancer, urinary tract infections and cataracts. They contain pterostilbene, and have the same cholesterol fighting properties found in the antioxidant resveratrol which is found in grapes and red wine.
I had a lot of leftover cooked chicken breasts from Bretts graduation party and also a few pints of blueberries in the fridge this week. I combined them with one of Garys favorite foods, yogurt, with my absolute favorite herb, basil, and came up with this light, quick summer salad for dinner tonight when it was too hot to turn on the oven. You can always jazz it up with a spice blend like my absolute favorite for salads, Penzeys Fox Point seasoning.
2 chicken breasts, cooked, and cubed
1 cup blueberries, washed and drained
1 6 ounce container of lemon yogurt
π cup basil, chopped finely
1 cup raspberries, washed
Gently mix the first four ingredients. Cover and chill for 1 hour to marry the flavors. Garnish with fresh raspberries. Serve with a whole grain roll and tall glass of iced tea and, of course, warm conversation on your summer deck.
LIVING YOUR CORE VALUES IS YOUR LIFETIME CHOICE
We got up early (!) one Saturday morning at 5:30 am (early for me and late for Gary), while Brett was sleeping, to go through our photo albums for a Brett surprise.
We went through all the photo albums since Brett was born and picked out our top 25 favorites that depicted Bretts spirited personality. We were going to tape them to the kitchen cupboards for his grad party. I dont know if it was the magic of sneaking and getting up early to surprise Brett or the goosebump nostalgic memories of looking at the old photos but that early morning photo search has stayed with me longer than Bretts grad party.
Looking through the photos was bittersweet. Bitter in that Brett graduated from high school, which means Gary and I have to transition to this empty nest thing that I have been dreading. And sweet in that Brett did what he was supposed to do be responsible and graduate with good grades. More delicious, in that Gary and I did what we were supposed to do raise a kid with core values that will empower him to make a difference in this world.
What the kids heard all the time were The Borks are gentle, caring and kind and the Borks get results."
Gary and I knew that our core values needed to be practiced understood and lived as part of everyday life, which started with their bowl of cereal in morning and ended with bedtime prayers. The kids were always watching us, how we lived our values. They were constantly demonstrated, whether it be an errand to Target or a chat on the ride to school.
Whether you realize it or not, you have got values that define you. Everyone does. Your values influence your decisions. They reflect what is important to you and how you see the world. They act like your compass. Talking about your values is pretty different than living them. Living core values is a lifetime choice YOUR lifetime choice.
Our familys golden rules
Be a hard worker
Live with no regrets
Gary and I have raised another child full of our expectations and values. We expect Brett to remember the Borks family core values as he heads off to college.
But when you really, really think about it, college is not about what we expect. What Brett expects will guide his college choices. I believe we have instilled in Brett our values and he will be packing these values, 18 years of loving family memories and his brand new navy blue comforter as heads to the University of Iowa next month. And, I already miss him.
Where is Cherecoach in the media and speaking?
July 16 , 2007, KARE 11 TV, NBC Showcase Minnesota, Why Diet Hungry segment Practical food ideas to easily lose weight, and maintain your energy without being hungry
July 18, 2007, Medtronic World Headquarters, Top Three Secrets to Lose Weight, Lunch and Learn, Minneapolis, Minnesota
July 31, 2007, Eden Prairie Rotary Club, Whats On Your Plate of Life?
What the Green Bay Dietetic Association and WI Division of Public Health liked best about the kNOwing your Way to Balance workshop
your zest for life Chere
permission to dump my shoulds
all the audience participation
upbeat and very humorous
Action steps taken after the kNOwing Your Way to Balance workshop for the Green Bay Dietetic Association and Wi Division of Health conference
de-clutter my house I cant stand it
restructure the price of time with self and friends
slow down and take time for me
find a cleaning lady
work on my spiritual self
If you enjoy these coaching tips on on choosing to live your values and want to help others, please forward this issue to your co-workers, staff, family and friends. I appreciate your support. Missed an article? Visit the archived editions at http://letters.webvalence.com/sites/TasteLife/
My passion is to empower you to have an easy life, radiating extraordinary health and well being. Can you feel it? Call today for a 30-minute complimentary coaching session. I guarantee one tip, tool, question or strategy that will make your life easier!!
You only have one life to live
~ imagine if it was one you loved.
Chere Bork, MS RD LN, Life Coach who puts LIFE in your lifestyle!
Owner of Savor Your Life Today Coaching and Seminars