Edition of 11/7/2006

Newsletter Index

November, 2006

4 Steps to a "Winning," Rejuvenating Holiday Season | Beef Stew

Taste Life Newsletter

E-Newsletter, November 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 November
Holiday Gift Certificate
Coaching Questions that Could Change Your Life
Tasting Life Real People Example
Taste Life Balance November Recipe
4 Steps to a "Winning," Rejuvenating Holiday Season
Where is Chere Speaking?


  1. Purchase your holiday cards and have a deadline by December 1st that you have the envelopes addressed. Relationships oxygenate life. Think of addressing your envelopes as oxygen, not “one more task.” If it doesn’t “oxygenate” you, ask yourself why you are doing it?

  2. Sleep! Sleep! Sleep! Seven out of ten adults sleep less than the recommended 8 hours per night according to a 2005 poll by the National Sleep Foundation. Recent research findings suggest sleep deprivation may contribute to obesity, possibly due to its negative influence on insulin sensitivity, appetite regulating hormones and fat tissue metabolism. Check out: NSF The National Sleep Foundation at www.sleepfoundation.org. Have insomnia? Check out the Can’t Sleep section.

    Sleep for Kids is another NSF website…check it out www.sleepforkids.org.

  3. Been feeling stressed out after watching or reading the news lately? Try a "news fast" — avoiding news on the television and newspaper for a few days (or better yet try one week) — to promote greater mental calm within yourself. Dr. Andrew Weil states,
    “When you spend more time in harmonious mental states, your body will function better, and anxiety and over-stimulation may be minimized.” Give it a try!

  4. Live mindfully. Think of two activities you want to do this winter. Get out the calendar and plan when you will do them.

  5. Have a “break even attitude” with your holiday weight. Weigh yourself on November 20th and again on January 2nd. Aim for the same weight and lose that depressing “weighty” holiday frustration. Click here for your free copy of Chere’s Season’s Greetings Holiday Eating Survival Strategies.

Life, Health and Work Balance Coaching Gift Certificate

Know someone who is tired of being tired and is ready for 2007 to be their little slice of heaven? I can help! I am offering a 2007 Life Coaching Slice of Heaven Holiday Package.

One month of life coaching — three 45 minute telephone sessions — for $199.00 (valued at $250.00)

Click here and send me an email for more information.


What is life whispering to me right now that if I don’t take care of today I will have regrets tomorrow?

How can I live in the present and not worry about tomorrow?

Click here (then press Send) to sign up for a complimentary 30-minute telephone coaching session — your first step toward a life with no guilt-filled regrets and an investment in your future healthy self.


Linda defines her goals like this: "Finish, have fun and enjoy the experience.” Golf was the extent of her physical activity until 2002 when she ran her first marathon (the first race she ever entered.) She started triathlons in 2004 — another first considering the first time she swam she swam backwards. She has worked with a personal trainer, taken group training classes and has taken the LEARN telephone weight loss class. Linda’s body composition has decreased 20% and her golf handicap has gone from 45 to 10. She writes,

”Can you tell I love being active? The best bonus is the great people I have met and have become friends with. Thanks again — you played a very special part in this transformation.”

—Linda Page, Coaching Client of Chere who was also very surprised to be the “cover girl,” wearing her pretty orange bathing suit, for her health club!

“Give yourself permission to live in the moment and not feel guilty and you will taste the banquet of your life. Imagine that!”



I can still smell mom’s beef stew on those cold weather days when I was growing up in Milwaukee. This recipe is a healthy version of the one mom cooked when I was a kid. I have decreased the amount of meat and added more phytochemical-rich carrots and sweet potatoes. I love the flavor of basil in this stew, but you could use your favorite seasoning. Most stews call for salt. I have not used any salt in cooking since Brett was born and we don’t miss it. Your taste buds get accustomed to whatever amount of salt you use or don’t use.

1/2 pound top sirloin, cut into cubes. (I buy several thick top sirloin steaks and either cube them, slice them into chunks, or cut the sirloin in half and date and freeze and they are ready to go). This would be equally wonderful without the meat if you are a vegetarian. And, you can always use vegetable cubes for seasoning.

5 – 6 carrots, peeled and thinly sliced
2 medium potatoes, peeled and cubed
1 medium sweet potato, peeled and cubed
1 medium onion, peeled, and diced
1/2 - 1 teaspoon dried basil leaves, crushed
2 beef bouillon cubes, or 2 teaspoons of instant beef bouillon granules, or vegetable granules
1/2 cup flour
1 – 2 cups hot water

In your favorite crock pot or slower cooker, place sirloin steak and vegetables and beef bouillon. Sprinkle with basil leaves. Cover and cook on high 5 to 6 hours or on low 8 – 9 hours.

At dinner time, thicken and make the “stew” by shaking 1 cup hot water with 2 – 4 tablespoons flour until blended. Whisk this flour/water mixture into your crock pot. If not thick enough, repeat. Cover your crock pot until dinner time. This step only takes 5 – 10 minutes. If too thick, add more hot water to your crock pot. If you like a golden brown color, you may add Kitchen Bouquet just like my mom used to.

Yield: 6 or more servings

Serve with whole grain bread, fresh fruit salad and warm conversation.


When I think of Fall, I think of the endless list of chores that needs to be done before the snow flies — like getting the gardens ready, washing the windows and decorating for Halloween. I also think of pumpkin and making my favorite pumpkin flan which “flavorizes” the house.

Despite cooking this recipe a “bgillion” times it seems that I still can’t find pumpkin at the grocery store. Again, this week, I was searching the canned fruit section of the grocery store for pumpkin. (Why can’t I remember it is in the baking section of the grocery store?) I was frustrated as I had many errands to do and felt like I was just wasting time. I literally backed up and almost knocked over a small, petite Asian woman holding 3 jars of jam in her arms. In broken English she said her husband needed a peanut butter and jelly sandwich and sent her to the store for the jam. She looked so puzzled. She was holding strawberry jam, preserves and jelly. I could see how easy it was to be confused. I thought I was being clear when I suggested she buy the least expensive jam until she grabbed the low sugar preserves off the shelf which cost a lot more. I told her I was Registered Dietitian and I didn’t care about a teaspoon of sugar in the real jam. She closed her eyes and looked up the sky and said in broken English, “You are a dietitian — I suppose to meet you today.” She asked me if she could ask me one more question. Of course I said. She stated, “I was diagnosed with breast cancer one month ago; what should I eat?” She then went on to say, she had a 4 month old and a 2 year old and the cancer is so “advanced” she has to go to doctors at Rachester… I said, “You mean you are going to Mayo?” Yes, she nodded. She was going to Mayo Clinic in Rochester Minnesota.

There is no language barrier for a mother’s teary eyes. We both got teary eyed as I asked her questions and suggested she go back to the produce section and just start eating lots of dark green and orange vegetables. What could I really say in 5 minutes to make a difference? I wish I would have gotten this woman’s phone number, as this brief encounter has humbled me the last few days and has gotten me thinking what is really important right now. I mean right now!

Everybody these days is “crazy busy.” Remember when people used to be just busy? Now they are crazed as well. I had an interesting conversation with a coaching client last week about her life feeling like she was on a merry go round. She wanted to be on the pretty white horse, not in the ugly brown cart. She did not seem to mind that her life was going round and round, but while going “round and round” she wanted to enjoy the ride on the pretty white horse.

Enjoying the pretty white horse is like living in the moment. Living in the moment is to be entirely focused on what is happening right now. (Like helping that mom pick out jam.) Do you allow yourself to savor the moment or do you blink away the present and give your focus to the “crazy busy” that is always waiting for you? Yes crazy busy is always waiting for you!

I believe life is just a string of moments which become days, and days which become months, and months which become years. How to stop your merry go round? Think WIN! What is important right now!? If you savor the present, you will live in the moment without guilt or regret and, honestly, life doesn’t get much sweeter than that!

Chere’s Call to Action:

  • Think “WIN.” What is Important right Now?
  • Write the word WIN on a few index cards and tape them to your computer, bathroom mirror and fridge.
  • Look around. What is life whispering to you right now? Stop and listen.
  • Live in the present by using all of your sense. Listen to your life, smell your life and taste your life. Using your senses gets you in touch with the moment! When you are in touch with the moment, you will have no guilt-filled regrets.

I guarantee you will discover more simple joy than ever before and have the time to energize yourself and others…and what could taste better than that this holiday season?

Where is Cherecoach speaking?

November 4, 2006, Ridgeview Medical Center 4th Annual Women’s Healthy Balance Seminar, kNOw Your Way to Balance, with Jane Anderson, Certified Family Nurse Practitioner

November 16, 2006, Medtronic, Health Resource Fair at World Headquarters. Fridley, Minnesota

Teacher’s Comments from the Minnesota DeafBlind Teacher’s Network kNOW your Way to Balance Workshop:

“Loved your energy Chere”
“You have started me thinking about practical ways to add joy to my life
“I am done with my shoulds”

Teacher’s Action steps after this program:

“Let go of things I can not control”
“Organize my life 9 minutes a day and feel good about that”
“Create daily health habits that give me energy”
“Change my shoulds to wants or not do them at all”

If you enjoy these coaching tips on on living in the present and reducing your guilt-filled regrets 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