Edition of 3/7/2007

Newsletter Index

March, 2007

Are Excuses "Weighing" You Down? | Healthy Throw-it-in-a-Pot Stew

Taste Life Newsletter

E-Newsletter, March 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.

To ensure delivery of this ezine, please add chere@cherebork.com to your address book, spam filter "whitelist," or tell your company's IT group to allow this address to pass through any filtering software they may have set up.


5 Things You Can Do In March
Coaching Questions that Could Change Your Life
Tasting Life Real People Example
Taste Life Balance March Recipe
Are Excuses "Weighing" You Down?
Where is Chere Speaking?


  1. Try Eggland Eggs – the best tasting egg I have ever eaten. Not kidding!
    And, they contain less cholesterol (180 mg vs. 215 mg in ordinary eggs), 25 percent less saturated fat, and 3 times more Omega 3 than an ordinary egg. EB eggs also contain ten times more Vitamin E, and provide 40 percent of a person’s daily requirement of iodine. The best is they taste better and have won the Best Tasting Egg Award from the American Culinary ChefsBest for 4 consecutive years. Click here for an Eggland nutrition fact sheet. For store locations go to www.eggland.com.

  2. Be more positive and avoid a cold. Researchers who tested the emotional outlook and immune systems of adults found that cold viruses had a harder time taking hold in people who had mostly positive emotions. And also their colds were milder when they did get sick. A grand reason if you ask me to look on the “sunshine side” of things. Click here for all you need to know about colds.

  3. Be aware of your “real” age. Age is your currency of your health. Take the RealAge test to replace your chronological age. Go to www.realage.com and take a survey of 150 questions that covers nutrition, fitness, medical history, stress and social support. This is worth your valuable time.

  4. Build muscle. Too much body fat is linked by research to a possible higher risk for cancer. An example may be that more body fat increases production of cancer related hormones such as estrogen in breast cancer. If you build more muscle your metabolism burns MORE even when at rest and you will probably like your body MORE! Click here for a fact sheet on Understanding Your Metabolism (includes what to ask for when you get your body composition measurement done as well as body fat norms).

  5. Eat chocolate daily. I just had to mention chocolate when talking about better and best! I love chocolate. You actually need to eat an ounce of chocolate for health reasons. (Can you “afford” that many calories – about 150!) I buy my chocolate truffles at Truffle Hill, a quaint store that sits atop a small hill hear Lake Minnetonka.


Ask yourself: Am I DONE blaming others for my ‘out of control’ or fill in the blank __________ life?

What action step do I KNOW I need to do TODAY to take back my responsibility for my life?

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.


"Chere, Just to let you know how we are trying to be better role models, we are adding fruits and/or veggies to every meal, we only eat high fiber wheat bread, and we have exercise play time. I even bought the boys their own Scooby-Doo yoga balls. We put the Yoga Ball DVD on while we make dinner so that my husband and I have some time to talk and relax and the boys have time to exert energy and giggle together. Love your classes.”
—The Jinks family - Kim, Michael, Fallon (18), Brittney (14), Ben (3) & Niky (2).


"Hi Chere, I just re-read this to keep me going on my de-cluttering project! The 10 items a day and setting the timer for 10 mins really helps! I find myself doing a bit more each time and am enjoying finding things I thought were lost forever!! Coincidentally I too received red luggage for my HS graduation in 1973!!! Happy Belated Bday!”
—C3 AKA Catherine


I met Chris at the CIGNA Behavioral Health health fair. He lost 140 pounds from June of 2005 to June of 2006. He states, "I lost weight eating healthy by eating 6 cups of vegetables and fruits a day, 2 cups of beans, mostly vegetarian and exercising 30 minutes most days of the week. My goal was getting married in July of 2006."
— Chris

"When you KNOW better, you DO better and when you do better you LIVE better.” —Chere


Healthy Throw It In a Pot Stew
This tasty recipe is chock full of phytochemicals and is ready to go in the oven in 15 minutes. Yes, you could “live better” with this recipe. Simplify your life by keeping ingredients on hand – meat and beans in the freezer, tomato juice, canned tomatoes and onions in the pantry and carrots in your fridge.

1 Tbsp. flour
1 Tbsp. Worcestershire sauce, (optional)
2 teaspoons basil
2 teaspoons beef base
3 cups tomato juice
1/2 to 1 pound sirloin steak or pork tenderloin, cut in cubes
1 can 14 ounce whole tomatoes
4 carrots, peeled and sliced
1 onion, chopped in chunks
1 medium sweet potato, peeled and sliced into chunks
1 cup frozen green beans or fresh beans

Preheat oven to 350 degrees. In a large casserole blend the flour,Worcestershire and basil and beef base. Whisk in the tomato juice, mixing well to combine. Add sirloin steak or pork tenderloin. Cover and bake for 30 minutes.

Reduce oven temperature to 300 degrees. Add remaining ingredients* and stir to blend. Bake for 2 hours, or until veggies and meat are tender.

*If using frozen green beans add the last 30 minutes of baking.

Adopted from a Taste for Life Recipe

You will notice I seldom use salt in any of my recipes. You acquire a taste for salt. The more salt you eat the more salt you want. We quit adding salt at the table or in our cooking 18 years ago when Brett was a baby. Sometimes I have a hard time eating pizza—just too salty. This recipe has a high enough sodium content with the beef base, Worcestershire sauce, canned tomatoes and tomato juice without adding more.


I still get excited about March being Nutrition Month. (Only Registered Dietitians know and care about this — hey!) So every March I have a sense of duty to empower people to “get going” on their New Year’s resolutions. As a wellness coach, I often coach people who want to “get going” on their “weigh” to weight loss. Just yesterday a client said, “I tend to blame others for ordering more than I wanted when I ate out.” What awareness!

Often times you think you have NO choice. What is your “weigh” of self talk?

  • I have no choice when I leave work. (“No one leaves around here at a decent time.”)
  • I have no choice when I eat out (“They always order appetizers; that darn bread basket.”)
  • I have no choice but to skip lunch. (“My work load is so stressful but stress equals success where I work so I can’t eat lunch.”)
  • I have no choice about exercise. (“I work until 7 pm and come home exhausted, eat a lot and get to bed to start the rat race all over again.”)

My clients have realized they are responsible and they have a choice.

K states, “I left work at 5:00 pm, a somewhat more “normal” time; and I had time for a run and feel like I am on vacation.”

Another client, B, states, “What is it about the belief that I need to be on “the edge” to feel that I am accomplishing and successful – the edge is stressful. I am done with that.”

Beth, a coaching client, took responsibility and felt in control in a few short months. She writes, “I am taking lifestyle much slower instead of a get thin quick trick. I have officially lost 10 pounds but I have gained a ton of muscle. My clothes are getting looser and my body is toning up. I am not getting discouraged because I’m not accomplishing everything overnight. Change is a process, not a state.”

She is: planning her evening meals ahead of time. She has a list of healthy entrée and veggie ideas to pick from for her evening meal which she always serves 2 veggies. She met with a personal trainer to create the best fitness program and is doing cardio 2 – 3 times a week, and weight lifting 1 time a week. Beth knows her 2 healthiest fast food meals and EVEN orders them. She completed a body composition analysis so that she has a realistic starting point and goal to reach for. She writes, “I feel more confident and in control of my life and less likely to blindly follow others. I am a more relaxed energetic mom and more patient with my goals and [spend] less time on the couch and my photo project is almost complete.”

The most important aspect of taking responsibility for your life is to acknowledge that your life is responsibility. Everyone has a situation or circumstance. Most people put a big fat period after the word circumstance. Circumstance period. Circumstance. Bomb the period. You have a choice. Circumstance + choice.

You are responsible for your life. No one else can be. Ever!

Dump the fear!
Dump the blame!
Dump the excuses!

As long as you think it is someone else’s fault you will be stuck. Notice how every new day brings a new opportunity for you. Who cares that you have been stuck! Stuck is over. Every day is a day waiting for your new “weigh” of life. What are you weighting for? Ready? Call me! Joyfully, Chere

Where is Cherecoach speaking?

March 6, 2007, KARE 11 TV, Discussing research done at Purdue University showing how increasing protein from lean pork to 6 ounces a day helped preserve lean body mass (muscle) while following a low calorie diet. Demonstrated a tasty, fast recipe Greek Salad with Pork and Creamy Greek Salad Dressing. (Salad only 230 calories and 6 gms fat.) The Dressing is only 25 calories per 2 tablespoons. This recipe and more can be found at www.otherwhitemeat.com.

March 12, 2007 Southwest West Central Service Cooperative Southwest State University, Marshall, MN, It’s all about ME – “My Energizers”

March 22, 2007, CIGNA Behavioral Health, Eden Prairie, MN, Top Three Secrets to Lose Weight

March 28, 2007, CIGNA Behavioral Health, Eden Prairie, MN, Top Three Secrets to Lose Weight

March 29, 2007, CIGNA Behavioral Health, Eden Prairie, MN, Top Three Secrets to Lose Weight

CIGNA Health Fair
"Chere was a big part of a health fair we did for our call center employees. She had great visual displays and was available to educate employees on a range of nutrition and self-care information in a condensed format. Employees who wanted an individual consultation were also able to get her undivided attention. Chere had lots of energy and was a pleasure to work with."
—Julie Johnson, Wellness Consultant, CIGNA Behavioral Health

Chere chats with the Chaska Kiwannis Club

“THANK YOU so much for visiting with us. You are an "over-the-top" PEOPLE person.
You made our tiny back room meeting area expand with possibilities.”
—Dr. Joe Kandiko, Chaska Kiwannis Club

What the Chaska Kiwannis enjoyed about the kNOOwing your Way to Life Balance lunch time

“Chere’s energy and enthusiasm”
“Instead of just taking things as they come, I will think about my life
“I really need to focus on my wants and shoulds”

Action steps taken after the Chaska Kiwannis Club chat

“Make sure I do things I “want” to do
“Try to take more time for fun instead of work all the time”
“Learn to say NO”

If you enjoy these coaching tips on on a new "weigh" of living 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