E-Newsletter, June 2009
Welcome to TASTE LIFE!! Life is easy and we make it hard. The purpose of this monthly 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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5 TIPS FOR SAFE DRINKING
Summer time means alcohol time. It is so tempting to come home and cool off with a can of beer or glass of wine on the deck. But those calories can quickly add up.
- Know what counts as a drink.
- 12 ounces of regular beer (144 calories)
- 5 fluid ounces of wine (white wine 100 calories, red wine 105 calories)
- 1.5 ounces of 80 proof distilled spirits (96 calories)
- Remember 3,500 calories = 1 pound.
- Moderate! Moderate drinking is one drink per day for women and two drinks per day for men. www.mypyramid.gov
- Drink slowly. Never more than one drink per hour.
- Dont drink on an empty stomach. Eating fat and protein helps slow down your bodys absorption of alcohol.
- Lower your hangover risk. Drink beverages with the least congeners (chemicals that give a drink taste, color and aroma). Vodka has the least congeners, followed in ascending order by gin, white wine, whiskey, rum, red wine and brandy.
CHERECOACH QUESTION THAT COULD CHANGE YOUR LIFE
What am I going to take out of my life to make room for what I truly truly want?
Since 1999 I have had a hard time describing what transpires during a coaching session. Coaching is an experiential process as well as an intellectual one. Talking about coaching isn't the same thing as being coached. Click here or call me at 952.937.5697 to reserve your complimentary, no obligation, 30-minute Coaching Session. If you are ready to take action towards obtaining the life you really want this is your first step.
Experience coaching first hand and create an action plan that will help you move forward with your goals and dreams. I guarantee one tip, tool, question or strategy that will give you more energy, balance, focus, happiness or health.
WANTING TO FIT INTO YOUR BATHING SUIT? TIRED OF THE NUMBER NOT GOING DOWN ON YOUR BATHROOM SCALE?
Everyone focuses on their scale, but what creates the number on your scale? Your metabolism! We have a free class just for you to get you in shape this summer.
Resting metabolic rate helps determine the amount of calories your body burns while at rest. When you determine this number and take into consideration how many calories you are burning during exercise you are able to know exactly the ideal amount of calories you should be taking in during the day to support your goal (weight loss, weight gain or weight maintenance.) Identifying your ideal heart rate training range that you should be spending time in during your cardiovascular exercise ensures that you are not working too hard and that you are working hard enough. Basically it takes all the guess-work out of cardiovascular exercise and provides you a plan to make sure you are always burning a combination of fat and carbohydrates during exercise, not just carbs (sugars)!
Spend one hour of your time on July 13, 2009 from 6:30 pm 7:30 pm to save you hours and hours of working out and not seeing a difference in your scale. Nate Cermak, a Metabolic Specialist and Certified Personal Trainer is offering this free heart rate training / metabolism class at the Lifetime Fitness Chanhassen Club to Cheres clients and friends. Send Chere an email to register and get directions to the class. Register by July 12, 2009.
C, A COACHING CLIENT, LOVES HER LIFE
Lifestyle wins: I live freer than before. (I do more things I enjoy and I dont feel obligated with all the SHOULDS)
Health wins: I eat better and am exercising more. (Actually 6 days a week for the past 6 weeks all my size 0 pants fit again
and I love going shopping in MY OWN CLOSET! Cannot wait to wear my bikini THIS SUMMER!)
Emotional and Relationships wins: I am calmer and happier without a relationship. (For right now anyway - I broke up with Sam for good just recently
and I have plenty of peace and closure with that praise the LORD!)
I am also more relaxed. I am not as worried/driven/anxious as I once was. (That adrenaline problem is very infrequent now
and as soon as I feel it I DEAL WITH IT!!)
Also, with me, Spiritual life wins
I have been on a complete growth journey and I feel stronger in my Christian faith/beliefs and relationship with God than ever before.
Finally, my financial life wins
I have overcome several obstacles and have made some very tough decisions in order to give myself freedom in this area.
Best part is all this can only get better from here!
.I choose more job satisfaction
and that means I will declare that each day and take steps to make that happen
because you and I, dear Chere, are still taking a ride to the cherry in my first pink Cadillac. It will happen
and I cant wait!
Please know you make a difference in my life. The things I learned from you are always playing in my mind, whether it has been counting snowflakes and proclaiming abundance, or urge surfing. I appreciate you!!!
and I love getting your newsletter!! Many thanks, C
ILGA, A TASTE LIFE SUBSCRIBER WRITES
"Loved this newsletter topic! Stop Waiting to Be Happy.
I have been thinking & expressing to people how people are "talking" about everything instead of "doing" what they're talking about. I find it interesting that so many people are talking about wanting to be more spiritual but they won't be "in spirit" .... inspired! Loved your ezine today. Thank-you!"
Ilga Cimbulis, Animal Communicator/ Intuitive Consultations, www.ilgacimbulis.com
Whatever youre ready for is ready for you!
Mark Victor Hansen
TASTE LIFE BALANCE RECIPE OF THE MONTH
5 Ingredient Grilled Pork Tenderloin Caesar Salad
Pork tenderloin is our family staple; especially in the summer time due to its quick cooking time, versatility in many recipes and heart health appeal having a mere 2.98 grams fat per 3 ounces. The latest USDA analysis shows that pork tenderloin is as lean as the leanest skinless chicken breast.Yes!
My kids LOVE Caesar Salad and I thought adding pork would be a new twist for one of their all time favorites.
1 pound pork tenderloin, cut in 1/4 medallions
Caesar Salad Dressing (your favorite - you decide the fat and calories)
Romaine Lettuce, shredded
Hard cooked eggs, quartered
Fresh Parmesan Cheese
Place tenderloin and 1/2 cup of the Caesar dressing in re-closable bag or glass bowl and marinate for a few hours prior to your meal. Refrigerate. Remove from marinade and place pork over medium hot fire and grill for about 5 minutes. Turn over and grill an additional 4 to 5 minutes.*
Arrange pork tenderloin on romaine. Garnish with hard cooked egg wedges, and fresh parmesan cheese. Drizzle salad with a few more tablespoons of Caesar dressing.
Yield: 4 servings
Serve with whole grain bread, fresh fruit salad (strawberries, blueberries, pineapple and grapes) and warm conversation.
*You can marinade the whole tenderloin and grill the entire tenderloin for 15 to 25 minutes.
Grilling Pork 101
- Use an instant read thermometer.
- Cook the pork to a temp of 160F. Dont overcook it. For ideal flavor and medium doneness there is a blush of pink.
- Grill chops 3/4 inch thick for 8 to 10 mins
- Grill thick chops 1 1/2 inch thick for 12 to 16 mins
- Grill loin roast over indirect heat for 20 mins per pound. Cook to 150F and allow to rest 10 mins before carving. The temp will continue to rise.
Grill tenderloin 15 to 25 mins.
- More recipes are at www.TheOtherWhiteMeat.com
MAKE ROOM FOR ABUNDANCE
June 9th D day at the Bork house
The day we get a new furnace and the furnace happens to be located in Cheres area in the basement. Being a Registered Dietitian and living the motto Food is Love has lead to an amazing 30 year assortment of dishes and kitchenware. For weeks Gary has been saying, I bet there are things in that white cabinet of yours that you dont need. For weeks I have been dreading the clean the white cabinet weekend. Happily, God created what I call work horse weather rainy, chilly and overcast. It was unexpected perfect June weather to clean the basement. Thank you God!
I was surprised at what I still needed dishes for TV/media work, of course my summer watermelon plastic glasses, pastry press for the once a year I make Christmas tree Spritz cookies. I was equally surprised at what I found that I didnt even know I owned a chocolate dessert fondue set or the garlic baker. I got so much energy from de-cluttering this cabinet that I turned my attention to my 15 or more locker storage boxes filled with paper from every class or presentation I have ever prepared. Did I need to keep the nursing home consulting procedures I used in 1987? Would I ever really help a patient with a pureed diet? Would Chere Banana really give talks again? I tossed, and tossed and tossed until I filled up the entire re-cyle dumpster with paper. The entire two days, I intentionally told myself, Chere you are creating space for more talks and media work. As I focused on my desire of what I want to put more of in my life, I found more and more energy to toss the old stuff to create space for new opportunities. I pictured myself on TV doing more media work for food and health care companies and on a stage providing the keynote for a big association opening session. I could almost feel the audience. Using the Law of Attraction, I was on a high tossing out the old Cheres life with reckless abandon to make room for the new Cheres life. Gary was happy and mentioned many times, I just thought you would clean the white cabinet not all these boxes! He was more than happy.he was ecstatic as he has a need for order and I have a love of paper. (How did we ever get married?) Here are the steps that I used to de-clutter my life to create room for abundance.
Step One: Think Law of Attraction
You attract into your life whatever you put attention to. If you put your attention on what you dont have or didnt get you may have noticed you will get more of not having enough. But just simply saying, This is what I want doesnt always get the results we had hoped for. You need tangible action steps.
Step Two: Deliberate Creation
Ask yourself, What do I truly truly want? Is it your goal or did someone should on you and create the goal for you? Deliberate creation needs to be crystal clear and filled with details of exactly what you want. If you want a new job or relationship, write a detailed list (at least 25 details) of what you want.
Step Three: Decide
Make the decision this is what you want. The power is in your decision. Decide on more talks, a new job, more money, a new relationship. Become a decider. Say the words out loud, I have decided to
Write down the words, I have decided to
Let the universe know what you have decided. Making a decision is like drawing a line in the sand and there is no going back.
Step Four: Decide Why
The power is in your decision but the decision has to be backed up by your why. Create a list of 25 reasons why you want this so badly. Every day notice if your behaviors are either helpful or hurtful towards your goal.
Step Five: Create Space for What you Want
Create space mentally by tossing out old beliefs. I wanted to be a doctor and my mom, like many moms 30 years ago, said, Thats too hard for a girl So toss out beliefs that someone else dished up for you. Believe in yourself. If you want more money, toss out the old beliefs that someone suggested a long time ago, Youll never be rich. What you believe you become. Write down those negative beliefs on a piece of paper and rip that piece of paper up piece by piece or burn it up. Create space physically. How can you add what you want to your life if clutter is taking up space physically in your home or office and worse yet taking up space in your head? Take the time to de-clutter. You cant fill a bucket that is overflowing!
You can either spend your days tolerating all stuff that is bugging you (either mentally or physically or emotionally) and spend hours missing the joy and peace life can bring OR you can make the decision that you want more. The sooner you decide the sooner you will get what you want. Remember, your life is always ready and is just waiting for you to catch up. Here with energized abundance and to add value to your life; just let me know how! What are you waiting for? Love, Chere!
Where is Cherecoach in the media and speaking?
Kind words from the Organizers of the Crow River IAAP 9th Annual Spring Seminar
Chere was a pleasure to work with right from the beginning! She presented kNOw Your Way to Balance to our local group of IAAP and over 100 college students. The audience could really relate to what her message washow to find balance between work and school and being a mom and being an admin and being a wife and being a friend and being a student and also finding time for me. She personally helped me figure out what my own energy chargers and energy drains were. I would recommend Chere as a keynote speaker to any group or organization who is overworked and needs help dumping their energy drains. Thank you, Chere!
Jessica Eastling, Crow River IAAP Seminar Chairperson
Chere spoke at our IAAP Spring Seminar event. Chere is full of life! She really lifts you up and makes you feel good about yourself and life. Her message really connected with the audience of students to mature office professionals and Cheres message touched everyone regardless of age or experience. Chere makes sure she connects with everyone and has a natural way of making you feel special.
Nancy Kaping, Executive Assistant, Southwest Initiative Foundation
June 1, 2009, KARE 11 TV Showcase Minnesota, Super Foods for National Arthritis Month.
June 5, 2009, KARE 11 TV Sunrise, Diet Myths.
June 24, 2009, Blue Earth County, Top Three Secrets to Lose Weight and Creating Positive Energy for Change
If you enjoy these coaching tips on making room for abundance 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!!
Coaching is one on one, on the telephone, confidential and life changing!
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