Edition of 6/14/2007

Newsletter Index

June, 2007

Taste Life the Spanish Way | Black Bean and Corn Salas

Taste Life Newsletter

E-Newsletter, June 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 June have set up.


5 Things You Can Do In June
Coaching Questions that Could Change Your Life
Tasting Life Real People Example
Taste Life Balance June Recipe
Taste Life the Spanish Way
Where is Chere Speaking?


Picture this: Sitting on a warm summer evening, relaxing with your favorite wine glass filled with red wine. Yes, red wine is more popular than white wine these days. And the media loves to talk about the health benefits, but alcohol also has several downsides that conflict with its heart healthy reputation. The following are 5 “need to know” tips to help you savor your life with wine (which I just had to research more after my wine-filled trip to Spain.)

  1. Red wine contains resveratrol, a cancer fighting phytochemical, which also helps to raise your good HDL cholesterol, and discourages the formation of blood clots by reducing blood platlet stickiness. Grapes and grape juice also are rich sources of resveratrol, while the skin of the red grape contains the most. Purple grapes contain more than green grapes. Grape jam and raisins also contain much smaller amounts of this phytochemical.
  2. Research shows that it slows the growth of cancer cells and inhibits the formation of tumors in the lymph, liver, stomach, skin, and breast. In November, French researchers suggested that resveratrol helped prevent weight gain (in lab mice) however the dosage was huge and impossible for humans to eat and drink that much.
  3. Several studies have shown that women drinking only one alcoholic drink per day had a 30% to 46% higher risk of breast cancer than nondrinkers, probably because alcohol increases blood levels of estrogen. If you are at high risk for breast cancer, it may be a good idea to avoid alcohol all together.
  4. Bottom line food and wine recommendations: Eat plant foods which include grapes and grape juice while remembering a serving of fruit juice is a mere 4 ounces and a serving of grapes is about 15. Fill 2/3 or more of your plate with a wide variety of colorful fruits and veggies and whole grains.
  5. Alcohol and Cancer Risk Recommendations: The American Institute for Cancer Research recommends drinking alcohol in moderation, if at all. Limit consumption to one drink per day for women and two for men.
One drink equals:
12 oz of beer,
5 oz of wine,
or 1.5 ounces of 80-proof liquor.

If you don’t drink wine today, don’t start tomorrow! There are other ways to relax and find some joy in life.


What action step can I do today to stop multi-tasking and live in the moment?

What do I want to remember about this moment in time?

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.


“Thanks Chere! I love your Newsletter! We share a lot of the same ideas! Once a month I schedule “47” time. This is where I purge 47 pieces of stuff; mail, magazines, papers, old clothes, accumulated junk, etc. I have no idea where the number 47 came from but it seems to be working. I crank up the tunes loud and uproot the piles. It’s a good combination of “me time” with organization.”


“I am truly grateful for the compassion, wisdom, love and courage you’ve brought into my life! I am truly blessed — and grateful — to know you. I’m so glad I called you from Brit’s Pub that afternoon back in December.”

"When was your last savory moment? A “moment” is when time stops and you take a breath and realize your life is absolutely great.”


Black Bean and Corn Salsa

This is Brett’s favorite salsa, which he requested for his graduation party after I have spent several weeks taste testing new recipes. My friend Sue also loves this recipe, which I received while working at Waconia Hospital 12 years ago. I am working on increasing our soluble fiber in this house to lower cholesterol and black beans are a fabulous source. And this entire recipe also provides only 15 grams of fat and a healthy fat too. It is more than 5 ingredients but worth it!

1 Tbsp. olive oil
2 Tbsp. sherry
2 Tbsp. onion, diced
1 Tbsp. unsweetened apple juice concentrate
1/4 tsp dry mustard
1/4 tsp ground cumin
1 15 ounce can black beans, drained
12 ounce can of corn, drained (can use frozen corn)
1/2 sweet red pepper, finely diced
2 Tbsp. cilantro, finely chopped (can use more if you love cilantro)

Mix all ingredients and blend well.

Don’t automatically think salsa and chips. I prepared this tonight and served as a topping on my baked potato instead of sour cream. It is also great on a turkey burger without a bun, on a tossed salad instead of salad dressing, or as a side salad. Give it a try and celebrate your health with this tasty fiber dish sure to accompany many of your meals. Serve with warm conversation on your summer deck.


Memorial Day weekend we got back from visiting Danielle who has been studying at the University of Madrid since January. We traveled to the southern coast of Spain, Morocco and Gibraltar. There were so many Polaroid picture moments where I reminded myself, “Chere take a mental picture of this so you can remember this forever.” Years ago, when I rafted the Grand Canyon for a week (a once in a lifetime trip for me and the 2nd time Gary rafted) I did this and to this day can recall certain rock formations and almost feel the chill of the rapids. Talk about COLD water!

First off, Morocco didn’t “feel” like Africa. Picture busy hustle bustle markets where you feel like YOU the tourist will provide their next meal of the day. The market areas are narrow with winding cobblestone roads that are confusing and people are shouting at you as aggressive child beggars walk alongside you with their hands outstretched, pleading eyes begging you for money. They don’t go away from your side if you give them 5 seconds of eye contact which I soon found out. I had a goal to have a camel ride in Morocco. I did! Little did I know that it would be a 3 minute camel ride around a parking lot with more Moroccan men yelling at me. I must have appeared as “great scare material” as the snake charmer got a kick out of trying to put the snake closer to my face. I screamed, opened my mouth and got snake tail in my mouth. Yuck!!!

The following are the top 5 lessons of living richly in the present; in the NOW that I took away from this delightfully delicious trip with no emails, computers or multi-tasking for 10 glorious days.

1. Eat to live not live to eat.

Spaniards eat their major meal at lunch time. Stores close, schools let out and everyone gathers for a siesta with family and friends from 2:00 – 4:00. I don’t think you could even buy a stamp during those hours. Then they go back to work and work until 7 pm and eat another light meal, usually consisting of tapas, which are truly appetizer-sized portions, around 9 or 10 pm.

Before I went on this trip, my thoughts were this may be the way people in Spain eat BUT I have a lot to pack in my day and I will eat earlier so I can get to bed and get “going” early the next day. I tried that for about 2 days — didn’t work. The last evening of our trip we found ourselves in the “flow” and going out to dinner around 11:00 pm.

My action step: Smaller servings of starch and protein in the evening. My standard will be one fistful of each. And practice self care in the evening, which to me means eating less in the evening and wake up hungry just like I did in grade school.

2. Drink wine with every meal but drink it in a juice glass.
Yes, I drank wine or beer probably two times each day most days of our vacation, but in very, very small quantities. Wine and beer are cheaper than Coke.

My action step: Drink 4 ounces of red wine only on weekends. Do I need to say more?

3. Walk, walk, and actually stroll!
The streets, no matter what city I was in, were packed with people walking — actually strolling arm in arm — walking a little more leisurely than we do here. The first day back from our trip, I noticed I jumped out of the car at church and was already walking probably 10 feet ahead of Gary who was still getting out of the car. What’s the deal with that!?

My action step: Be mindful of what I call my “treasure relationships” and even when doing “errands” stroll side by side. And, always remember relationships are the oxygen of my life.

4. Produce stands are on every other block.
Danielle buys produce every day or every other day in Spain. We visited a fruit market daily and bought fruit. Bananas are more expensive than wine, to Gary’s dismay, who eats a banana or two every single day.

My action step: Prepare a big bucket of fruit salad on Sunday nights in the summer and store in clear plastic containers in the fridge for ready to go meals and snacks. (My fave is 2 cans of pineapple chunks drained, 1 cantaloupe cubed, a few slices of watermelon chunks, 2 pounds of grapes, 1 quart of strawberries, 1 pint of blueberries, 1 can of mandarin oranges)

5. Be grateful for the present moment.
One evening we were done eating at 9:30 pm (beginning of the travel week when we were eating earlier) and Danielle told us it was not polite to ask for the check. So I waited and waited and waited. Finally, at 10 pm I asked for the check which “promptly” arrived 30 minutes later at 10:30. This part of Spanish life drove me absolutely nuts and Danielle tells me I could never ever live there. I could. I think.

My action step: The words of the song, “Feeling Groovy” are etched in my brain since our arrival home, “slow down you move too fast…you gotta make the morning last…”

Focus on the present and DO ONE thing just ONE thing at a time. Focus on the person talking and quit being ready for what I am going to say. Focus on the food I am eating — taste, smell — in other words, use all my senses to truly savor life.

Give these action steps a try. When you do you, will find out, like me, you truly savor those moments which you are grateful for, and gratitudes are memories of your heart…and what could be more delicious than that!? Joyfully, Chere

Where is Cherecoach in the media and speaking?

June 4 , 2007, Medtronic Weight Loss Challenge, Change Your Weighs – Monday Morning Pep Rally

June 6, 2007, CIGNA Behavioral Health, Eden Prairie, MN kNOwing Your Way to Balance

June 7, 2007, CIGNA Behavioral Health, Eden Prairie, MN kNOwing Your Way to Balance

June 15, 2007, CIGNA Behavioral Health, Eden Prairie, MN kNOwing Your Way to Balance

What Ridgewater College — Customized Training liked best about the kNOw your Way to Balance workshop

“laughter and ideas for helping me cope”
“you helped us relate to our real life”
“I learned things to help my life run more smoothly”

“Chere's motivational and high-energy workshop was a great way to learn how to prioritize both my work life and my personal life, making things less stressful. I also learned how to be more positive about myself and how to say no without feeling guilty. Thank you so much Chere, for "loving" us all and making us all feel special!!!!”
—Deb Rodelius, Training and Education consultant, Ridgewater College, Willmar, Minnesota

Action steps taken after the “kNOw Your Way to Balance workshop at Ridgewater College

“stand up for myself and not feel inferior to certain people”
“say no to some of the things my family piles on me”
“Make more time for me and be with my family”
“Quit feeling guilty about my quilting time for myself”

If you enjoy these coaching tips on on savoring life in the slow, Spanish way 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