E-Newsletter, January 2008
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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|Danielle and Brett have been home for the past two weeks and we have recharged our family life with traditions like the Chanhassen Dinner Theater, special family meals, watching movies and just hanging out. Tonight, Brett cooked us a fantastic Chinese meal that he learned to cook at college. The kids were the best present this holiday season, as they left as kids and seemed to come home as adults!
The holidays were calorie laden with parties, dinners and holiday cookies. Here are some ways to recharge your January without wrecking your waistline.
5 WAYS TO RECHARGE YOUR DAY WITHOUT CALORIES
These tips were taken from Robert E. Thayer, Phd a Mood Scientist who wrote the book, Calm Energy: How People Regulate Mood with Food And Exercise. Pick ONE and do today!
- Move your body for 10 minutes. Studies have shown that even a 10 minute brisk walk immediately increases your energy and improves your mood. Subjects who ate a candy bar reported feeling more tense 60 minutes later, while 10 minutes of walking raised their energy levels for one to two hours later.
- Know your energy clock. For most people our energy is low immediately after waking and peaks usually from 11 am to 1 pm and drops again from 3 5 pm. It rises again in early evening 6 7 pm and plummets to a low by 11 pm. Low energy times leaves you vulnerable to increased tension and anxiety. And, life looks harder. Pay attention to your own clock. Track your energy for one week and when it is low that is exactly when you need to take a 10 minute brisk walk.
- Learn the art of self observation. What happens immediately after an action tends to reinforce that same action. Live in your present. When you drink caffeine notice what happens to your body. When you eat or dont eat breakfast notice the effects. When you exercise or do not exercise notice what happens to your energy. Once you know your own energy responses you can use this to overcome the tired and tense moments of your day.
- Listen to music. Music is second only to exercise in raising energy and reducing tension. Blast out your favorite tunes. Can you imagine how much energy you will get if you exercise AND listen to tunes! Oh my gosh!
- Socialize. Nothing beats raising your spirits like calling a friend. Next time you are feeling low, instead of chocolate, call a friend and your mood and your scale will thank you.
Life, Health and Work Balance Coaching Gift Certificate
Know someone who is tired of being tired and is ready for 2008 to be their little slice of heaven? I can help! I am offering a 2008 Life Coaching Slice of Heaven Package, good through Valentines Day!
One month of life coaching three 45 minute telephone sessions for $199.00 (valued at $300.00)
Click here and send me an email for more information.
CHERECOACH QUESTION THAT COULD CHANGE YOUR LIFE
What intention do I want to make this year?
What two or three theme words do I want to pick this year to make this the best year ever?
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.
LAURIE, CHERES WELLNESS COACHING CLIENT WRITES:
I feel I have come further than I ever thought existed. I came to you out of desperation and three months later, I have a much better understanding of myself, my values and accomplishing goals at the right pace for me. Its not a race.
I am going to be home more. I couldnt be happier about that.
Ive lost weight and feel better.
Emotional and Relationship Wins
I feel so good about me. Im living for me again and it makes all my relationships better. I have more to offer every one else.
I am letting go of my relationship with food and the triggers and addictive foods and of compulsive eating.
I will be choosing a career Ill really enjoy doing.
I have made so much progress in all parts of my life. Ive had someone help me go through the process of finding out whats important to ME, getting out of the habit of skipping over me. I am very happy with everything you have helped me with. I am content with me again. What a gift.
Sometimes life gets hard and overwhelming and we cant find our way through: even though the answers may be very basic. Chere you have helped me work through so much in such a short time and the difference is phenomenal. I have peace in my heart and I have gotten to know myself so much better. You have helped me get back in touch with my values, my wants, and how to make that work in my life again. I am much happier inside now. I have you to thank for this journey."
Laurie created easy and sustainable fitness and nutrition habits that helped her lose weight and fit into her beige blouse, her clothes o meter, at Week 8 of Wellness Coaching, way ahead of our planned goal schedule! She used my success formula for weight loss: Beliefs + Habits = Your Weight On Your Scale. Change the way you think about life and you will change your weighs! Chere
LIZ, CHERES COACHING CLIENT WRITES:
"I have good news that I thought youd enjoy hearing about. I decided to purchase a new Toyota Prius a couple of weeks ago, and the car is now ready for me to pick up. Ive decided that this is my way of celebrating the work you and I have done together. It fits well, I think!"
M3, CHERES COACHING CLIENT WRITES
"just a quick note to tell you that i am really happy.
i like my life.
it will evolve.
and that's ok. good.
WOW good 2007
I am going to live this year as if living is all there is to do for the day"
TASTE LIFE BALANCE RECIPE OF THE MONTH
Oven Fried Chicken
The kids and I tested this recipe the day we took the Christmas decorations down and did not have much time to cook dinner. This recipe is great for a busy weekday evening. Before work, have the chicken breasts de-thawed and your seasonings in the Ziploc bag in the fridge and all ready to go. When you come home, dip the chicken in the buttermilk and the seasonings and throw in the oven, and, while you are changing your clothes, your dinner is baking.
1/2 cup buttermilk
1 cup seasoned bread crumbs
1 tsp. black pepper (I love Tellicherry black pepper)
1 teaspoon basil or your favorite spice
1 pound skinless chicken breasts (usually 4 breasts)
Preheat oven to 425 degrees F. Coat a wire rack with nonstick cooking spray, and place on foil lined baking sheet.* Pour buttermilk into a shallow pan. Combine breadcrumbs and seasonings and place mixture in a gallon-size plastic zip-top bag. Coat chicken with buttermilk and place in plastic bag. Shake until all pieces are well coated. Place on prepared baking sheet and bake for 20 minutes. Turn over and bake additional 15 - 20 minutes until golden brown. If chicken doesnt look brown enough, spray with vegetable spray.
Yield: 4 servings; 1 = 166 calories, 4.6 gm fat
*Stoneware works great.
You can serve with sweet potato fries. Cut one sweet potato into thin wedges and toss with a little olive oil and bake on the same stoneware as your chicken breasts. One dish meal!
Serve with peas and carrots (because my mom always served chicken and peas and carrots) and warm conversation.
DONE WITH NEW YEAR'S RESOLUTIONS
I think I am done with New Years resolutions. I mean, have they ever worked for you? Not for me. This year, I am going to be intentional, serious and pragmatic about them. I used to make a long list..clean my office always topped the list, keep emails to 100, clean my mini blinds (on the list every year for the last ten years), develop a new class, and lose some weight or firm up my tummy. The list was long and my time was short. The list was shoulds and all I wanted was fun and hanging out with luscious people. Un-motivating! Yuck! I felt stuck!
So, two years ago, I started picking words of WHO I wanted to be for the year and to focus on my dreams and wants instead of shoulding myself with more resolutions and a bigger to do list.
My theme words for this year are: calm energy, empathy and intention.
Calm energy I love energy, but I need calm energy, not wild and adrenalin up energy like I used to seek, but energy from being with people I enjoy. Energy from creating projects that spark my soul. Energy from reading books that nurture my spirit. Energy from cooking a pot of soup while watching a football game. Everyday I am going to ask myself: What am I doing today for calm energy?
Empathy I have studied this word for the last year. My favorite definition is respectful understanding for what the other person is experiencing. I will not try to fix them or help them but just show up and listen. I will try to understand what it is like to be in their shoes. To listen without judgment and 100% unconditional love. To listen and not be thinking about what I am going to say. To listen and be in the moment and not already into tomorrow! What a gift to give others.
Intention What is my intention for the day? I am going to ask myself: What do I really want? I am going to wake up everyday with a new fresh piece of paper...no carry overs from yesterday from stuff I didnt get done. I am going to ask myself, What do I really really really want today? Not one really. Not two reallys. THREE reallys! REALLY want! To make my intentions come alive, I am going to write down one little personal life goal and one little professional life goal each month. And I am going to celebrate every month for intentionally living those goals. Celebrate by cooking a special meal, buying a book or going to a movie.
Every day I am going to be quiet and listen to my heart. And I am going to live as if living is all there is to do for the day. Like I really really really want this! Do you?? I want for you to have this year be the best year of your life. It is waiting for you to intentionally live in it! And, I am here to add value to your amazing life. Just let me know how! Love Chere
ARE YOU READY TO MAKE SOME BIG CHANGES IN 2008? NOT SURE WHERE TO START?
Join me in a FREE, interactive, fun informative teleclass MAKE 2008 YOUR BEST YEAR EVER. All you need are 2 free hours and a phone. Each session meets for two consecutive weeks, one hour each week. Mark your calendars for Thursday January 24 and January 31, 2008 at 7:00 am CST 7:50 am CST. Click here and I will send you the details.
This 2 hour class jump-started my latest venture, Embrace Encouragement, where I serve as a personal coach working with musicians and artists who want to take their gifts to higher levels and new audiences."
Wendy V. www.embraceencouragement.com, and www.wendyv.com
I could go on and on about how much power your words and thoughts have motivated ME!! I LOVE the idea about putting my vision on separate pieces of paper - and then I can make it into a mini scrapebook for this YEAR of my Little SLICE of heaven!!! What a truly wonderful way to start out the new year I am filled with such hope and JOY!!! Sincere thanks for your wonderful spirit
Where is Cherecoach in the media and speaking?
I am booking presentations for March which is Nutrition Month. My favorite presentation with lots of audience interaction with rich content is Top Three Secrets to Lose Weight. I believe health is hope and hope is everything. Read more about the Top Three Secrets to Lose Weight Presentation I can provide for you.
Cheres Top Three Secrets to Lose Weight seminar was a tremendous hit with our employees. Her enthusiasm, high energy and humor really added to a topic that is of great interest to many of our folks. She provided information and tools to help people take immediate action towards their goals. The majority of participants indicated that they wished the talk was longer something I rarely hear! I am sure we will be bringing her back for more.
Valerie Cover, Benefits and Wellness Manager, Malt- O Meal Company
Top Three Secrets to Lose Weight Presentation at Malt O Meal
What they liked best
- a new way of thinking about changing your lifestyle and NO to the diet word
- Upbeat and motivational, lively and very fun
- Casual and no preaching
- Cheres enthusiastic presentation style and comedy
- Creating a vision is so, so important to lose weight; more important than not eating
- Chere and her material relates to everyone and anyone..all of us and everyday life
- Cheres passion was contagious and focused on the positive
Action Steps After the Top Three Secrets Program:
- Eat more veggies
- Choose healthier snacks at work
- Know I can predict my future now
- Write my goals and do the Readiness to Lose Weight Chart
- Set weekly fitness goals and do them
- Be aware of carbohydrates and serving sizes
January 9, 2008, University of Wisconsin - Eau Claire Classified Professional Staff Development Annual Conference, Keynote kNOw Your Way To Balance, Breakout session - Overcome Overwhelm, Eau Claire, WI
January 10, 2008, Minnetonka School District, Staff Development Overcome Overwhelm Teleclass Self Care, Minnetonka, MN
January 15, 2008, Hawaii Medical Systems Association, Top Three Secrets to Lose Weight, Honolulu, HI
January 22, 2008, Eden Prairie Rotary, Top Three Secrets to Lose Weight, Eden Prairie, MN
January 24, 2008, Minnetonka School District, Staff Development, Overcome Overwhelm Teleclass, Time Management, Minnetonka, MN
January 24, 2008, Taste Life Subscribers. Make 2008 Your Best Year Ever Teleclass part one.
January 30, 2008 Medtronic, Top Three Secrets to Lose Weight Teleclass, Fridley, MN
January 31, 2008. Taste Life Subscribers. Make 2008 Your Best Year Ever Teleclass part two.
If you enjoy these coaching tips on being done with New Year's Resolutions 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