Edition of 9/24/2009

Newsletter Index

September, 2009

Quick, Healthy, Meat-Free Tacos | The Number One Secret for the Race of Life

Taste Life Newsletter
[Graphic: Taste Life Ezine]

E-Newsletter, September 2009

**This month marks the FIVE YEAR ANNIVERSARY of TASTE LIFE. Yeah!!**

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.

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 Tips to Prevent the Spread of H1N1
Coaching Question that Could Change Your Life
Tasting Life Real People Examples
Taste Life Balance September Recipe
Ready, Set, Go! The Number One Secret for the Race of Life
Where is Chere Speaking?


The Department of Health and Human Services is requesting in the spirit of service you forward these 5 tips to at least 10 of your family members and friends and ask them to forward it too. It is the easiest way to prevent illness this fall.

  1. Make prevention the first line of defense.
    Wash your hands with soap and water. Cough into your sleeves or a tissue, not into your hands. This only will work if every member of your family participates.
  2. Make sure you and your entire family are vaccinated.
    Dept of Health and Human Services feels that vaccines are the best means of protection.
  3. Stay home if you are sick.
    Look for these symptoms: Fever, cough, sore throat, stuffy nose, achiness, headache, chills and fatigue. Sometimes H1N1 causes diarrhea and vomiting. Both H1N1 and seasonal flu can be severe and occasionally deadly.
  4. Start planning now.
    Ask yourself: If you work and your child becomes sick, have you made arrangements for child care? Have you talked to your employer about what to do in case you need to be out?
  5. Go to www.flu.gov
    This is the one stop government resource to plan to get a jumpstart on the 2009 flu season. Source: Department of Health and Human Services


How will I manage my energy, not my time, today?

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.


“Hello Chere! I truly enjoyed your singing of happy birthday to me (isn't 63 the new 43?), I was out playing handball, which satisfied 2 of the action steps you list below in your savor your life presentation:

  • Exercise more and take time for fun
  • Play harder

I took the 2 minute positivity test, and scored 5, which I think is good. I think I've mastered eliminating most all things that cause negative emotions, but could use improvement in tapping in to truly joyous emotions. There is a book by Albert Ellis titled "How to stubbornly refuse to make yourself miserable about anything - yes anything!" I have to honestly say that there are very few things that make me miserable anymore, and for that I am truly grateful.

Our friend passed away April 16, 4 months after he first realized there was something seriously wrong. He was 53 years of age, and his passing is a reminder to me that life is short, and should be savored each day. Your emails are a welcome inspiration and reminder.
Keep up the good work! Your friend always, Mike. I'll take your advice and continue to celebrate my birthday until Sept. 19!”


“Got your newsletter today and it came when I needed it most! Thank you so much! I chose today to be blah but tomorrow I will choose to be happy!” —M

“Forget managing your time…it's about as easy as managing the weather.
Manage your energy and you will love your life!”


Quick Healthy Meat Free Tacos

Were we lucky…in August, my sister Michele and her boys Stevie Ray and my godson Daniel visited us. I look so forward to being the “best Auntie.” I planned mini-golf, swimming and had the boys cook two meals while they were here. It looked like they both loved using my onion chopper the best. Stevie Ray also really liked “sautéing the stuff” on a really high heat.

We all tend to over-eat meat and eat too much white food. As a RD I recommend trying to go meatless one night per week and increasing your whole grains. This easy quick recipe we created is whole grain, meatless and your family will love it! It will become a favorite. What kid doesn’t like corn and tacos? Also, this is easy pantry food. You can have all the ingredients in your house and ready to go!

1 cup uncooked brown rice
1 medium onion, chopped fine
1 green pepper, thinly sliced
1 Tbsp. olive oil
1 can (14.5 oz) diced tomatoes with mild green chilies, un-drained
1 can (15 oz) black beans, drained and rinsed
1 cup frozen corn
1/2 cup taco sauce or your favorite salsa
8 Whole wheat tortillas
Taco fixings you like – sour cream, shredded cheese, lettuce, tomatoes

Cook rice according to the directions on the package. While that is cooking, in a large skillet sauté the onion and green pepper in the oil until tender. Stir in the tomatoes, beans, corn and taco sauce. Stir in the brown rice. Spoon rice filling into a tortilla and top with your favorite fixings.

Options: For more “kick” you can add chili powder or cayenne pepper or another can of diced green chilies. You can serve in a romaine lettuce wrap if you either want to save calories or have a gluten sensitivity.


The Ironman Wisconsin. Done! Gary, Tim Thoma and Mark Ambrosen sweetly crossed that finish line on Sept 13th. Despite gigantic blisters and feet that “quit working,” they showed relentless dedication, relentless training, relentless insanity!

The Ironman is physically and mentally demanding, requiring focused energy and determination to finish. Although most of us won’t choose to be Ironmen, consider the similarities to the demands of corporate America. The corporate world is also physically and mentally demanding and not to mention very competitive. It expects you to perform your best every moment of every day.

What sets success in the Ironman apart? The difference is in the training. Gary deliberately and carefully trained since last August, increased his intensity in March for his September race. In the corporate world, you train 24/7, but often without being aware of where you’re directing your energies. You wake up early, stay up late, dash into triple booked meetings while buzzed on caffeine and sugar, and tackle the endless project list with expected top performance and productivity. Finally, bed at midnight. Ready, set, go: the race begins again the next day.

How would your life change if you trained like the Ironman, paying constant attention to your peak performance? Peak performers focus on their energy, not their time. The value of time management has been fully exploited and many people set aside time for what matters most to them. However, most people are unable to bring their best energy to the time they do have. The great news is that you can manage your energy.

Four Types of Energy

Physical Energy – Engage Your Body ~ The Quantity of Your Energy
The night before the Ironman I asked Gary if he was worried. He replied, “It is just a lot to remember!”  It turns out he had to remember to eat an energy bar every 20 minutes during his 112 bike ride! During the training season Gary was even more careful watching the junk food he ate. Just like the Ironman, what do you do to refuel?

Ask yourself:
Nutrition – Am I eating foods for peak performance?
Hydration – Am I drinking enough water during the day?
Sleep- Am I getting enough sleep?
Movement – Am I getting enough physical activity?

Mental Energy – Engage Your Mind ~ The Focus of Your Energy
Nothing bombs performance more than the inability to concentrate on the task at hand. Gary and his friends didn’t just blindly charge up hills. Instead they focused on the hill and maintaining a steady pace to preserve their strength for the duration of the race. Their 100 mile training rides on Saturdays were a great use of mental energy. With creativity, they thought of their Sat rides as practice. Time management was stellar, as they started riding at 6 a.m. and were done by 11 or 1 p.m.; ready to enjoy a summer Saturday.

Ask yourself:
What is my prime time?
Do I schedule the most important or most difficult tasks when I have the greatest ability to focus?
How do I use creativity to focus?
What do I do for time management to increase my focus?
How do I break my day down into realistic tasks?

Emotional Energy – Engage Your Heart ~ the Quality of Your Energy
Your emotions transform your perceived challenge into either a positive or negative. I asked Tim what kept him going during the Ironman. He said he thought of the things he looked forward to like seeing people at the Ironman finish line and the upcoming Packer game.

Gary reminded us that when Mark Spitz was asked, “What kept you swimming so fast?” He replied he was thinking of a different beautiful girl after every lap. I asked Gary if he was thinking about beautiful girls during his race…he didn’t answer.

Research has shown that a powerful way to cultivate positive emotional energy is to express gratitude for what is. For example, “You don’t have to work out, you get to work out!”

Ask yourself:
What am I grateful for today?
How do I stay emotionally engaged with people?
What people add energy to my life?
What people subtract energy from my life?

Spiritual Energy – Engage Your Spirit ~ The Force of Your Energy
What is your highest purpose? Is it to make a difference in people’s lives, to be an extraordinary mom or dad, or to be the recognized project manager? If you want to be productive and happy, your daily actions need to align with your purpose, values and daily actions. Every time I asked Gary, “Why are you doing the Ironman?” He always replied, “Tim persuaded me to give it a shot and we can train together!”

Ask yourself:
What is my purpose for my life?
What is my vision for my life?
Who do I want to be?
What are my passions?

Full Engagement is using all four types of energy at one time. Full engagement also requires that your energy use be balanced with energy deposits. Your productivity and performance depend on recovery. It is ok to rest. Work hard. Then rest! Studies have shown it is necessary for optimal performance to take a break every 90 to 120 minutes.

You may not be an Ironman, but once you begin to be an active manager of your energy, you experience the number one win – living a happy and satisfied life! You only have one life to live .. imagine if it was one you loved! Here to add value to your life, Chere!

P.s. I will joyfully energize your group with a lively talk on the Power of Full Engagement!


Savoring Summer


Where is Cherecoach in the media and speaking?

“Twenty mothers of children who are deafblind participated in a weekend parent retreat. There were several speakers but Chere’s lighthearted presentation, “kNOwing Your Way to Balance” was entertaining, practical and fun. Her two hours fled by, the women enjoyed Chere’s funny self-deprecating stories and practical suggestions on how to put more balance in their very unselfish lives. There was much laughter and note-taking. Thank you Chere!”
—Sally Prouty, Family Specialist and Project Coordinator, MN Deafblind Project

September 1, 2009, Eden Prairie School District Child Nutrition Staff, Tasting Balance in a Time Starved World Workshop, Eden Prairie, MN

Sept 3, 2009 Eden Prairie News, 5 Ingredient Living, The Back to School Balancing Act http://www.edenprairienews.com/back-school-balancing-act-109

September, 2009 Pork and Your Health Pork expert column Rake-Up Pork’s Health Benefits this Fall http://porkandhealth.org

September 2009, Eden Prairie Magazine. My “favorite recipe” I made as new bride in 1982. http://www.metromag.com/0p174a3386/fruitful-beginnings/?currentPage=5

September 29, 2009, Tulare County and Kings County WIC Departments
Tasting Balance in a Time Starved World half day workshop, Visalia, CA

If you enjoy these coaching tips on the number one secret for the race of life 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