E-Newsletter, October 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 WAYS TO ATTRACT WHAT YOU WANT IN YOUR LIFE
Take NO, NOT and DONT out of your vocabulary.
Write down the one thing you want 10 times a day
(Hand write to feel what you want..typing on the computer doesnt count)
Start an Abundant Blessings Journal record 2 abundant blessings each day. I call them my Goosebump Blessings..those moments each day that I get goosebumps from feeling so abundant. What you focus on becomes bigger and bolder!
Play the Abundance Game: Look out your window and observe your surroundings. There must be 3000 leaves on that oak tree. Look at your ceiling looks like there are 1000 dots in a 12 inch square of ceiling. When I feel non-abundant I look at my office carpet full of little white dots..honestly there must be a bgillion. Do this for 5 minutes and I guarantee you will feel more abundant and love your life more. Better yet do it with a family member or friend at work. Works like a charm.
Mirror Talk: Look in the bathroom mirror each morning and say out loud, Today counts. I love me. I want . . . Better yet, create a little note card with this mantra and what you want to attract and tape to your bathroom mirror. Works!
CHERECOACH QUESTIONS THAT COULD CHANGE YOUR LIFE
What do I want to attract in my life today?
What one action step can I do today to make today count?
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.
J, A COACHING CLIENT WRITES
"Hey Miss Chere. It was certainly wonderful to get to be coached by you today. Thank you
I always come away with a little zip in my step after our time together. I will be thinking and journaling about all the yummy tidbits that we shared today. I also loved Structure = Effortlessness. Promptly went to the dance studio and shared it with R! Have a dandy day tomorrow and do something fun!"
E, A COACHING CLIENT WRITES
"Hi Chere! You're right, my energy did increase just as we talked. I felt better stronger afterwards. After I finished dinner, I found a cable channel that I liked Discovery Science and watched it while I did dishes. The combination was *perfect*. I was so engrossed in the show that I forgot I was doing dishes. I also planned how to start my day today. I worked out vigorously for about 30 minutes, showered, dressed, and came straight to work. I was here before either of my co-workers for a change! It felt great.
Thank you!!! E
Change what you believe and you wont believe the change.
TASTE LIFE BALANCE RECIPE OF THE MONTH
Five Ingredient Healthy Lasagna
Fall is back to family dining
the kids are used to their school routine which probably includes eating a quick meal so they can be out the door to their evening activities. However, quick doesnt have to equate high fat and unhealthy. Brett and Danielles all time fav meal was either lasagna or spaghetti basically anything with tomato sauce. Or they loved frozen pizza. Can you believe a Registered Dietitian's kids lovin high sodium boring frozen pizza?
This recipe is lower in fat using the ground turkey, low fat ricotta cheese and LESS Italian cheese. I saved 72 grams of fat reducing the cheese from 4 cups, as is typical in most recipes, to one cup (which you will not even miss), as well as almost 20 grams of fat using ground turkey instead of ground beef. And dont forget the saturated fat savings by using ground turkey instead of ground beef and how much you are saving your heart for older age! Click here if you want a Ground Meat Nutrition Comparison Chart.
Are the no boil lasagna noodles worth the extra cost? What is the cost of one hour of your time worth at the end of your work day? My clients tell me a bgillion dollars. You could pre-cook your ground turkey the evening before and mix with your pasta sauce. In the morning, finish the assembly and have an older child put it in the oven before you even get home. Wha LA!! Have another child or spouse set the table and when you come home, you ARE the queen or king of your life! Sounds good!
1 pound Italian Seasoned ground turkey, cooked, rinsed* and drained
2 jars (1 pound 10 ounces each) meatless tomato pasta sauce
9 Oven Ready (no-boil) lasagna noodles (you will have 3 extra as 12 are in the box)
1 container (15 ounces) low fat ricotta cheese
1 cup pre-shredded Italian cheese blend
Preheat oven to 375¡F.
Cook ground turkey over low heat until browned. Place turkey in a colander and rinse with hot water for 3 minutes to decrease the fat content. Place turkey in large bowl or rinse out the sauté pan. Stir in the pasta sauce.
Spray vegetable spray in 9 x 13 baking dish and spoon about ≤ cup turkey pasta sauce in the bottom of the pan.
Place 3 pieces uncooked pasta crosswise over the sauce. Do not overlap the pieces as they will expand when baked.
Spread 1/3 of the ricotta cheese over pasta noodles.
Spread 1/3 of the turkey pasta sauce mixture over ricotta.
Repeat two more times.
Sprinkle 1 cup of cheese over entire dish. Cover with aluminum foil.
You can place in the fridge to chill and bake later. **
Bake for 40 minutes or until bubbly. Remove from oven and let rest for 10 minutes.
Yield: 12 or 16 servings
1/12 Equals Calories: 235, Protein 18 gms, Fat 8 gms, CHO 24 gms
1/16 Equals Calories 176, Protein 14 gms, Fat 6 gms, CHO 18 gms
Food Exchanges for 1/12 = 2 starch and 3 protein
* I have mentioned it before and have to mention again. Buy 3 packages of ground turkey and simmer on low heat on a day you are home. Hot water rinse for 3 minutes and package in 1 pound packages and they are ready to go on those busy work days! Dont forget to label and date.
**You can prepare and refrigerate up to 24 hours and freeze up to 2 months.
***For more flavor you can add some dried Italian seasoning and a dash of basil to the pasta sauce. I added fresh basil from the garden..better yet!
****As you are clearing the table, portion a few servings into freezer containers and you have a perfect healthy and filling lunch for work. Health is all about planning ahead and lovin yourself enough to plan ahead.
Serve with spinach or romaine salad with lower calorie Italian dressing, and a big side of broccoli and warm conversation. Dessert could be a quick Italian sorbet from your freezer case. Get ready to savor your life!
ASK AND IT IS GIVEN
Every day the quiet is not as deafening as we adjust to this new empty nest thing, and we are discovering how to be on call parents and happy empty nesters. I decided to have a surprise date for Gary, and signed us up for a seminar at AAA on how to pack your luggage with Ann Mcalpin. He ended up liking it, especially the Atlas he received that night. Now it is Garys turn to surprise me! I cant wait, Gary!
He also decided to have an end-of-the-year party for his triathlon buddies. He cleaned the house and did all the food prep, including making his moms baked beans.
All he asked me to do was clean up my papers. I LOVE papers and create my presentations at the dining room table and the kitchen island, and, to his dismay, my papers are everywhere. I cleaned UP all the papers except for one post-it-note on the kitchen counter. It had the book Ask and It Is Given, by Jerry and Esther Hicks written on it. I was going to Borders on Saturday to buy it. When I hear about a book 5 times or more, it seems to call my name and I realize I must buy it. About one hour before Garys, party I scribbled the book title Eat, Pray, Love, by Elizabeth Gilbert, on the same post-it-note as the Ask and It is Given book.
Imagine my surprise when Joe and Georgia Kandiko bought me the book as a hostess gift. And, I was not even the hostess. Ask and it is given!
I was at the office of my plastic surgeon Dr. Wire. He did a great job removing a barberry I had in my finger for over a year so I choose him again to have a cyst removed from my neck next week. I was in the waiting room and was waiting a tish longer than I thought so asked how much longer it would be before my appt. Jan the receptionist checked and said it would be a short time. She then asked me if I needed anything else. I casually suggested I would really love some chocolate. All four women in the waiting room wanted chocolate. She brought out a bowl of Hershey Kisses and then asked, Would anyone like some coffee? We all wanted coffee. When the nurse came to get me she was a bit surprised I was drinking coffee out of HER coffee mug that was a gift from her step daughter! Ask and it is given!
Several times a week things happen that I WANT to happen. Today I was cold (44 degrees today in Mpls) and thought of warm and sunny Florida and then thought, Hey whatever happened to the Florida Dietetic Association wanting a presentation? Christine from the Florida Dietetic Association called me today! Ask and it is given.
Yesterday I was thinking about Rita, who lives by Owatonna. Owatonna is just down the road from Malt O Meal, where I was giving a few presentations. I have not talked to Rita in many, many months. She emailed me today. Ask and it is given! I could go on and on with many stories of the Law of Attraction.
I have been studying the Law of Attraction for the past three years. The Law of Attraction is the universal energy around you that obeys the science of physics. You attract in your life whatever you give attention, energy or focus to. You can have anything you are willing to allow yourself to have. Many people sabotage themselves because they are not willing to have such a great life. They cant allow good things to happen.
So, what do you want? Think of something you want badly, like a new job, new car or new relationship. You are thinking, Yes, I want that, but I will never get it. Of course you will never get it. Why? Because your thoughts become your feelings which become your actions.
Self talk words > thoughts > feelings > actions
2 Steps to start the Law of Attraction in your life
Step One: Focus on what you want. Last summer Brett, Gary and I hiked Bell Rock in Sedona, Arizona. We wanted to hike to the top of Bell Rock. We focused on the path ahead of us, NOT on the rocks over the cliff off the path where we didnt want to go. What you focus on becomes bigger and bolder. Do you want to focus on the path or off the path and over the cliff? Is your busy life really like being over the cliff? Think about that! What is your focus?
Step Two: Notice your self talk. Is it positive or negative? I dont like what I weigh!
Does talking like that really get you excited to lose weight? Not me! The Law of Attraction responds the same way your mind does; it hears what you dont want. When you hear yourself make a statement containing the words, Dont, No, or Not, you are actually giving focus, energy and your attention to what you dont want. Each time you notice yourself saying Dont, No or Not, STOP and ask yourself: What do I truly want?
Change your self talk. Change what you believe and you wont believe the change. Life is waiting. I believe you are seeing what you want and I believe you can have it. See
and it is given! Abundantly Yours, to add value to your life
just ask me how!
Smilin as I type,
Where is Cherecoach in the media and speaking?
Things they liked best about this presentation
Her real Ness
Her real life stories I can relate to
Her positive energy, content and compassion
Moms Retreat Action Steps
- Look at my life differently and savor it more
- Make my wants a priority and put ME first
- Use the breathing technique to calm down
- Be more lovingly to my husband
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 the Moms Retreat.
October 1, 20007, Malt O Meal, Top Three Secrets to Lose Weight, Mpls, MN
October 2, 2007, Partners of Wisconsin Hospital Association 2007 Convention Key note Healthy Self: Your LifeStyle Approach To Your Well Being and workshop Take Back Your Life Lovin Life with Intention, Focus and Energy, Eau Claire, WI
October 9, 2007, Malt O Meal, Top Three Secrets to Lose Weight, Northfield, MN
October 16, 2007, Medtronic, Overcome Overwhelm part 1 Teleclass
October 23, 2007, Medtronic, Overcome Overwhelm part 2 Teleclass
October 23, 2007, 3M Stemwinder Contributor to the article, Food Portion Sizes
October 29, 2007, Western Region Nutrition Network and WIC Support Staff Training and Rejuvenation Day, kNOwing Your Way to Balance, Eau Claire, WI
October 31, 2007, Southeastern Region WIC Support Staff Spooktacular, Spooktacuular Ways to kNOwing Your Way to Life Balance, Milwaukee, WI
If you enjoy these coaching tips on the Law of Attraction 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/
I am a proud Member of the National Speaker Association
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