E-Newsletter, September 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 HEALTHY TIPS TO ADD VEGGIES TO YOUR EVENING MEAL
Marinate peppers (pick two) red, orange, yellow or green, and onions in fat-free Italian salad dressing and a splash of sesame oil. Grill either on your indoor or outdoor grill.
Add green peas to your favorite and hopefully healthy convenience packaged noodle or rice side dish.
Add red cabbage, green onions and cherry tomatoes to your evening salad. Chop them up on Sunday evening and place in a container in your fridge ready to go for your busy week.
Add spinach leaves to chicken broth or bouillon flavored with a dash of cayenne pepper. Remember hot foods make you feel full. Try it and notice that you are eating less of your entrée.
Invite a vegetarian for dinner or date one and eat out at their favorite restaurant. Guarantee you will be eating more veggies!
Click here for 5 easy ideas to add veggies to your work day.
CHERECOACH QUESTIONS THAT COULD CHANGE YOUR LIFE
When you have a negative thought of loss
What do I need to discover that I am grateful for about this?
What one action step can I do today to empower me with my present loss?
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.
C, A TASTE LIFE SUBSCRIBER WRITES
Thank you so much for your call the other day. It was great to hear your voice! Things are going great for me. I LOVE my job as a wellness coach at Cigna Behavioral Health and my husband and I just found out we are expecting in March. So lots of fun changes are in store for us! I often think about our conversations and I really feel like you were the catalyst for me to jump start the life I truly want to live. Thank you for all of your support and I love reading your newsletters! Have a great day.
KATH, A PREVIOUS COACHING CLIENT, IS TASTING LIFE. SHE WRITES:
I have been wonderful and have never felt happier in my life. So many good things happening to me, including the birth of my first grandchild yesterday. A boy, Shawn Michael, born at 5:20pm by c-section to my daughter. 8#12oz, 20 1/2". (Short and stocky, my favorite build in a male). :) What could possibly be any greater than that!!! I am amazed at nature and biology and all that has to come together to make these things happen. It truly is a miracle. The Circle of life is awe inspiring. :)
My 3 big wins this summer have been:
1. birth of my grandson
2. lost the extra 10# I've been lugging around
3. quit caffeine (YEAH!)
My goal to do before labor day is to simply enjoy life, my child and my grandchild, and maybe do a little fishing. :) How are you? Still love receiving the newsletters. I use the tools we talked about often and never forget our many morning conversations. You have truly been a blessing in my life.
ANGELEE, A TASTE LIFE SUBSCRIBER I MET IN HAWAII WRITES
Aloha, remember me? (I met Angelee after I had to throw all of my makeup away before boarding the plane!) Chere, I met you last September in Waikiki, and I assisted you in purchasing new makeup. I told you I was originally from Wisconsin, and I moved to Hawaii to follow my dream and begin a wedding planning business in paradise. After much hard work, that dream has come true and I just wanted to let you know! We have already started working with clients and it's truly amazing helping couples make their dreams come true on Maui! Please visit our website: www.pacificenchantment.com and see for yourself!"
Mahalo Nui Loa, Angelee
Loss is nothing else but change, and coping with change is the art of a savory life.
TASTE LIFE BALANCE RECIPE OF THE MONTH
Grilled Herbed Vegetable Ratatouille
What you put in your mouth could go straight to your head. Yes, another reason to eat your veggies. Recent research is suggesting that vegetables may improve mental health. And, vegetables can often delay or prevent the three biggies heart disease, cancer and stroke.
How much is a serving? One serving equals 1/2 cup cooked or 1 cup raw. Easy! Yes! September, being fruit and veggie month, is the perfect time to load up your grill one more time with low cal, nutrient rich veggies.
5 Ingredient Marinade
1/4 cup red wine vinegar
1/4 cup olive oil
1 Tbsp. Dijon mustard
1 Tbsp. garlic, minced
1 Tbsp or two springs fresh rosemary, washed and finely chopped or basil is great too
Combine all marinade ingredients
1 zucchini, halved lengthwise
1 yellow squash, halved lengthwise
2 red peppers, cut into quarters
1 eggplant, halved lengthwise and cut crosswise
1 red onion, peeled and quartered
Fresh basil leaves, coarsely chopped
Prepare vegetables and marinate 4 hours. Spray your grill with vegetable spray.
Approximate Grill time: Peppers 10 12 minutes; onions and eggplant 8 12 minutes; squash 6 10 minutes. Garnish with fresh basil. Serve with lean meat or fish, a salad and warm conversation.
YOU HAVE TO BE LOST BEFORE YOU CAN BE FOUND
A few weeks ago, every time I walked over to the fridge, my cell phone cut out when I was chatting with my mom. (Was it Gods way of saying Dont snack during a phone call Chere?) Two days later my cell phone quit ringing and I still had one year left on my contract. At the same time, my Canon Power Shot Camera decided to take videos despite being on picture mode. (Not terrific when you want a quick pic of Corbin Seitz the glamorous TV hostess of Showcase Minnesota; and you have to take the picture three times.) Last night I hopped in my mini-van and the battery was dead. Guess we left the light on when we unpacked the car after Labor Day weekend. We got the car running after another Gary tutorial on how to jump a car. I noticed the radio was dead and the word CODE was popping up on the radio. We needed a 5 digit code that came with the original paperwork with the car. Only problem . . . I purchased it used from my sister-in-law so I didnt have the original paperwork and was clueless where the van was purchased from.
Two weeks ago my only best son went to the University of Iowa and the house is what I call quiet on steroids. The radio CODE problem was the last straw which reduced me to tears. Gary said, It is only a radio Chere! But it was NOT ONLY the radio. It was about losing too many things at once my son, my cell phone, my camera
.Gary I am losing my life!! I guess I had been making a mental tally of all the things I was experiencing a loss with and my brain was so full of negative thoughts there was not room for ONE more. In coaching clients, I feel I have discovered that the sure fire way for pessimism is negative thinking and most negative thinking is really related to loss. Loss of anything you care about!
There are three common negative thoughts that I see in my clients and myself.
- Thoughts of loss. I lost my job. I lost my health. I have diabetes or heart disease.
- Thoughts of unfulfilled expectations. I worked hard, so why didnt I get a raise?
- Thoughts of possible threat. If I dont do what they expect..I will really be in trouble.
Sometimes the thought of loss can prompt us to take action like get a new cell phone or get the camera fixed. Or the bigger picture
what the heck are we going to do in this house without kids? (This week Garys date like evening activities were washing the cars, and pruning the dogwood bushes!)
Here are three ways that have empowered my clients when facing loss.
Become aware of your negative thoughts
The first step is becoming aware. Place a paperclip or penny in a container every time you have a negative thought. I recommend doing one weekday and one weekend day. Compare more negativity during the week or on the weekend? Decide which negative thought to dump. And, ask yourself, What do I need to discover that is GOOD about this today?
Record your negativity.
Write down all your negative thoughts on a piece of paper and at the end of the day have a little hope ceremony for a better day tomorrow and either burn them up (my preference)
or shred them in your paper shredder.
Flip the Switch
Focus on your thoughts. When they are negative the room is dark. When you want to be more positive, flip the switch or turn on the light to hope and optimism. Buy yourself a light switch plate to remind you to flip the switch. (This works.)
Life always brings you the best
you just have to be aware of it. Your "lost" is waiting to be found. Find it today! I am here to add value to your life
just let me know how!
Love and gratitude, Cherecoach
Where is Cherecoach in the media and speaking?
You have such a great, upbeat presentation, a person can't help but walk away happy and excited for learning great "tips" to help us change the stress factors in our daily lives!!"
Jan Sietsema, Faculty Secretary, Business Department, Ridgewater College
I am booking presentations and workshops for next year and would love to empower your group. Click here for the kNOw Your Way to Balance program objectives that were cheerfully provided at Ridgewater College.
September, 11, 2007, St. Francis Medical Center, Medical Staff Dinner and Meeting at Hazeltine National Golf Course, Taste Your Life Today!
September 22, 2007, MN Deaf Blind Project, Mom Retreat, kNOwing your Way to Balance
September 26, 2007, Medtronic, LEARN Telephone Weight Loss Teleclass
If you enjoy these coaching tips on ways to manage negative thinking and loss 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