Edition of 9/12/2006

Newsletter Index

September, 2006

Avoid the SHOULD Trap this FALL | Spaghetti Pie

Taste Life Newsletter

E-Newsletter, September 2006

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.


5 Things You Can Do In September
Coaching Questions that Could Change Your Life
Tasting Life Real People Examples
Taste Life Balance September Recipe
Why We FALL into the SHOULD Trap
Chere's Classes
Where is Chere Speaking?


  1. Think fall. Think fresh start. Use this all purpose “green cleaning” recipe to spruce up your home.
    • 1/4 cup white vinegar
    • 2 tsp borax
    • 3 1/2 cups hot water
    • 20 drops lemon or lavender essential oil
    • 1/4 cup liquid dish soap (add last)
    • In a 32 ounce spray bottle, mix vinegar, borax and water thoroughly. Add essential oil if desired. Add dish soap last. It really works!
  2. Place your summer photos in photo albums or storage boxes. Do this BEFORE Halloween.
  3. Update your emergency contact check list. Names of your physician, dentist, key neighbors, schools kids are attending, attendance line numbers, etc. (We post this on the inside of our kitchen cabinet door that we lined with a thin cork board)
  4. Get to the ice cream stand and enjoy one last taste of summer. (Our favorite time is to go in the evening and listen to the crickets as we lick our cones.)
  5. Write a “just know you will have a wonderful school year” note to your favorite person in school.


What commitments do I have that no longer “work” for me?

What day of the week can I put in “me time” on my calendar?

Click here (then press Send) to sign up for a complimentary 30-minute telephone coaching session — your first step toward a life that's joyful and no longer shame or duty based.


"I wanted to give you an update of the family party. It turns out that I worried about nothing because NO ONE said a thing about my improved physical fitness (this sounds better than weight loss). One of my aunts commented that I look YOUNGER. One of my cousins gained weight so I don't know if that is why nothing was said, but here is MY takeaway. It is not worth my time to worry about what OTHERS think, only what I think because I am making these positive changes for me and not for others. I have also been thinking about what my desired weight would be and I don't want to fall into the trap of focusing on just a number, more so on how my body looks.”

—Dazzlin’ Diana, Wellness Coaching Client of Chere

(Chere’s note: Diana has gone from being overwhelmed with a busy work schedule and unhappy with her weight to mindfully living, which includes mindful, joyful eating. She practices practical portion sizes and listens to her body’s hunger signals. She power walks 1 – 4 days a week, does a Kathy Smith workout tape 4 days a week, and practices breathing exercises to calm down. Her “inside happiness” is evident by pounds lost on the scale. She is keeping her energy by getting her personal needs met, focusing on deliberate creation and focusing on what she wants. Diana has created a velvety rich life that I am honored to share.)


“By the way, you really are starting to convince me that the scale means nothing. I never thought it would happen, but it is. The numbers on the scale are still not moving downwards, but my clothes are fitting so much looser. Looking back at the last few months I can see that I have already made lots of changes — like eating 2 vegetables with supper, buying many more fresh vegetables and fruits and less processed foods like Pasta Roni and Mac & Cheese, planning my evening meals for the week before grocery shopping (Structure=Effortlessness), knowing what is healthiest to eat at fast food restaurants and actually ordering, that are becoming part of my lifestyle and my family's lifestyle. Slow and steady wins the race...Thank you so much Chere!"

—Beth, Wellness Coaching Client of Chere

(Chere’s note: Beth is done worrying about what others think and has started to live her life using her gifts and strengths. She is scheduling her priorities, not prioritizing her schedule. She has a picture of who she wants to be and this has freed her from her past and her limiting beliefs. Besides creating healthier meals for her family she is doing cardio 3 days a week and weight training 2 – 3 times a week. She has so much energy she is even organizing her photos from the year 2000 to this year. She is focusing on what she wants and has created an energizing, luscious healthy family life. I am honored to share her life with her.)

"It’s amazing when you focus on free time how much more you can get done.”



Spaghetti Pie

Fall means spaghetti at our house. Why? Because I typically have buckets of garden tomatoes and fresh basil just waiting to be married in spaghetti sauce. This vegetarian recipe is simple and can be easily “jazzed up” to suit your family’s taste buds. And the best part is all the ingredients can be kept on hand for a healthy dinner in a hurry!

1/2 pound spaghetti, cooked according to package directions, and drained (yes whole wheat would be grand but not necessary)
2 eggs
1 container (15 ounces) part skim ricotta cheese
1 cup of your very favorite marinara or spaghetti sauce
1/2 cup mozzarella cheese, shredded

Preheat oven to 350 degrees Fahrenheit. Grease a glass pie plate with vegetable spray. In a bowl, whisk the eggs and whisk in the ricotta cheese until blended.

Add cooked spaghetti noodles to ricotta / egg mixture. Place in greased pie plate. Top with your sauce and shredded cheese. Bake 20 – 25 minutes. Remove from oven and let stand so pie sets up for easier serving. Cut into wedges. Serves 6. Provides approximately 325 calories per serving. Serve at your kitchen table with warm conversation and the question: What was your favorite part of your day?

Options for more zest and flavor:

  • You can add a dash of dried basil, oregano or Italian herb mix to noodle/ egg/ ricotta mixture.
  • You can add 1 tsp – 2 tsp of Penzeys Spices Pizza Seasonings to the marinara sauce. (www.penzeys.com)
  • You can add about 10 – 20 turkey pepperoni slices before you top with the sauce.

Why We FALL into the SHOULD Trap

Yes!! Fall is here...a new beginning again! For many people fall signals a fresh start. A time to get back into action!! I believe the foundation for this thinking was laid back in kindergarten when our lazy days of summer were replaced with activities by the clock. For several weeks now, new schedules have been arriving for classes, football games, volunteer commitments plus more. Can you do it all?

Wouldn’t it be great to re-evaluate your schedule this fall and look at your life calendar with fresh eyeballs? There is no better time to get in “new eyeballs” and get ready for
DELIBERATE CREATION of what you really want in your life than the fall.

Key questions to ask yourself:

  • What are my top values and how do my volunteer activities align with those? Do they still match?
  • What committees or volunteer activities do I that feel I should do that are “duty or shame based? (Someone else is ‘shoulding’ on me.)
  • What can I do to energize my fall? What do I want to do? What can I do for just for me?
  • How can I keep health into my life? What day of the week will I create some “me” time?

It seems the colder the weather, the more we quit the great health habits that we created during the summer, like taking more walks or eating more fresh fruit. Don’t let the calendar and weather dictate your health habits. You can deliberately create time for YOU. Stay connected with your body, mind and spirit. Why? Because it feels sOOOOO good! And the more time you take for you the more productive you are doing what you want to do.

As you are looking at your upcoming fall schedule, examine the areas that cause you to be “crazy busy.” Pick up the phone and quit the “shoulding” on your life, say NO, and with deliberate creation you can create your best fall ever. What are you waiting for? I wish you a month of joyful wants. Smiling as I type!

Chere's Classes

LEARN™ Telephone Weight Loss Class October 2, 2006 – December 18, 2006 7:00 pm CST – 8:00 pm CST

Have you always dreamed about reaching your ideal weight but have never gotten quite there? Do you feel like you know what to do to lose weight just don’t have the time or willpower to “do” it? Is your home life and work so full you can’t possibly take the time to lose weight?

You are in luck. The next 12 week LEARN™ telephone weight loss class begins Monday October 2, 2006. This 12-week telephone class includes a 30 minute private nutrition coaching session to establish your individual goals and meal plan ($95.00 value). I have worked with hundreds of people empowering them to lose weight and find themselves again. While you may find the class format a different experience you will be absolutely amazed at how your LEARN class becomes your support system and you will welcome the time and gas money you save while you happily lose weight and make long lasting lifestyle changes.

“The LEARN class is bigger than weight loss. Halfway through the class I realized that the coaching was changing my beliefs, attitudes and ultimately my behavior in my work and personal life. Now I know I can accomplish the goals I set for myself because I did it for 12 weeks in a row.” J

“Loved the interactive group format and focusing on positive self-talk, positive results and positive steps for change.”

“I have been steadily losing 1 – 2 pounds each week and 6 inches in the last 2 months. My blood pressure is the lowest in 20 years. I even hired a personal trainer.” MT

“I wanted you to know I completed the 29 mile bike ride on Saturday in 90 degree heat. Thanks again for the LEARN class support.” KL

“I lost weight just thinking about it the first LEARN class. I have so much energy at age 67 and love the choices I continue to make each day. Thanks!” MR

Click here for class information.

Send Chere an email for more LEARN results.

Where is Cherecoach speaking?

September 6, 2005,St. Louis Park Public Schools, Community Education, Exercise Sampler and Open House, Top 3 Secrets to Lose Weight mini classes

September 14, 2006,Wisconsin Dietary Managers Annual Fall Conference, Black River Falls, Wisconsin kNOw Your Way to Balance Keynote

September 27, 2006, Medtronic, Top Three Secrets to Lose Weight Teleclass

“Chere, you are such a delight to listen to, your energy and enthusiasm leaps off the screen in your TASTE LIFE. I always enjoy hearing from you." Tish

Call Chere to discuss your program needs, as fall programs are being planned now. Programs are cheerfully tailored just for you!

If you enjoy these coaching tips on escaping the SHOULD trap this FALL 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