Edition of 5/20/2010

Newsletter Index

May, 2010

Open your mouth so you won't gain weight | Chicken Marsala

Taste Life Newsletter

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E-Newsletter, May 2010

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.

Have a friend who needs some energy, health or happiness? Send them a copy of this newsletter.


5 Compassionate Communication Statements
Coaching Question that Could Change Your Life
Tasting Life Real People Examples
Open Your Mouth so you Won't Gain Weight
Taste Life Balance May Recipe - Chicken Marsala
Where is Chere Speaking?


  1. I don’t know.
  2. I need your help.
  3. I am so sorry.
  4. I was wrong.
  5. I have a question.


Who do I need to talk to today and ask for what I 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.



“Mary and I were discussing my job transition and I again suggested that we use my time off to take a month long trip that has been on the table for years. About 45 minutes later, she had a great new idea that we take the trip this year. I used the non violent communication formula to state the problem, that I feel hurt and that I need to be heard. I asked that in the future when we have a discussion, that she acknowledge she listened and understood my suggestion. I made it very conversational and she was shocked that I felt she hadn't heard me the other times I’ve mentioned the trip; she was still digesting the suggestion and hadn't come to an opinion for herself. And, that was it, we could move on and I didn't feel defeated. Thanks Chere!”


“Chere, Loved your Taste Life email-I always find it so up-lifting! You are such an inspiration and positive person! What a gal! I feel lucky and grateful to know you. When are you attending another timeshare gathering? Thanks!”

Gary and I have owned a timeshare in Waikiki since we honeymooned there in 1982. Nancy and her bridegroom started the Midwest Timeshare Owners Group. If you own a timeshare and want to learn more about this group contact Nancy at jakeandnancy@msn.com or 612-756-1269


“Hi Chere, Just a quick update.......since we met about five years ago I've met the following goals:

  • Sold my old home and built a new charming home with a landscaped yard using my own money.
  • Met and will marry my EH soulmate this July after 4 years of long distance dating.
  • Am three pounds away from my dream weight of 135 pounds and I'm 5'6" so this is the least I've weighed since 9th grade. I'm 47 now.
  • Have two kids that will graduate this year and next from college with $15,000 in school loans which we'll pay off for them.
  • My children are happy and healthy despite having a father who gave me sole custody during divorce because of his inability to parent.
  • Am living a life with many FUN trips (10 last summer) on my income. Have added fun weekends things to do even with visiting my very sick father every weekend at the ICU.
  • YOUR FIRST COACHING SESSION taught me that I could do something TODAY (clean the garage in preparation for selling my $500,000 home in a small town during this recession which I did at a huge profit without the realtor) to improve my life. Then to focus on other five goals and figure out what to do in small increments to logically meet my goals. And it worked in all five cases. So, now my life is sooooo good that the biggest stressor is that sometimes my job is too boring.

Thanks for helping me find a balance and healthy perspective in my life by helping me sort out what ENERGIZES me and that I have the right to make my own such choices in my life. I had HOPE, a DREAM and a COACH to guide the way.” —Anne

“Does anyone know what you want until you tell them?”

I'd love to hear from you and the easiest way to do this is to comment on my blog. Just go to my blog at www.cherebork.com/blog and post your comments on this or any article. To subscribe, either enter your email address in the form on the right-hand column to recieve updates via email, or click on the top right button that says "RSS" to subscribe in your favorite blog reader. Choose which way you'd like to receive my blog and we can stay in contact very easily.


Memorial Day is almost here. Summer! Yes! Summer is synonymous with cabins, boating, and eating, eating, and more eating. What if this summer your good intentions to get fit or have a healthy diet really became reality? A healthy diet isn’t about not eating your favorite foods. It all starts with your beliefs and your choices.

Linda, a 90 day life makeover coaching client, hired me to lose twenty pounds and wanted to start playing tennis again. Her short term goals included developing strategies to eat right that worked for her and her family. Her long term goals were to reorganize her house, lose fifty pounds without being on a diet, develop a coaching business and plan regular vacations.

She discovered that she could eat by choice not chance. We created small weekly goals for fitness, nutrition and stress. For example, eating protein for breakfast, eating 2 veggies a day, and going on a walk a day. With these small changes Linda happily lost weight and felt she was in charge of her life EXCEPT for her neighbor’s cupcakes. “My neighbor brought over 6 cupcakes from a fancy cupcake place. The frosting tasted like a stick of butter and it was not worth my calories." Yes, our environment is stronger than our will. If I had cupcakes with butter cream frosting sitting on my kitchen counter I would eat them all. My genetics are “wired for butter." I remember my mom telling me about Uncle Jack who liked to eat sticks of butter dipped in sugar. I adore butter! I used to sneak it on my toast under my peanut butter until three year old Danielle would ask “What are you doing over there mom?”

People are not mind readers. No one knows what you think until you tell them. I taught Linda a technique called non violent communication which helps you ask for what you need from others. You state what you are observing in the situation and how you feel. You express your need and then make a request in a gentle, caring and kind way. Remember, the number one tool that can change your life is a question.

Observation Situation: Neighbor brings over gorgeous, mouth watering, high calorie cupcakes and you just lost twenty pounds.
Feeling: Identify your feeling: I am feeling frustrated as I am trying very hard to lose weight and when cupcakes are in the house I will eat them.
Personal Need: Identify your need: I have a need for respect.
Request: What question do you need to ask?
Example: The conversation with the neighbor could go like this.
(Observation Situation) I appreciate you thinking of us and bringing over these cupcakes. I have lost twenty pounds and know if they are in the house I will eat every single one of them.
(Feeling) I feel so frustrated trying to eat healthy with high calorie foods in the house.
(Need) I have a need for respect.
(Request) Will you please stop sending treats over to our house?”

Non violent communication is a way of relating to ourselves and others through an awareness of our feelings and personal needs instead of blaming or judging others. You identify the situation and how you feel then express these feelings based on what you need. Remember the number one tool that can change your life is a question. There’s an old saying, “Ask and it is given.” Won’t it be fantastic to celebrate connections with people this summer and honor your personal needs for health and well being at the same time? You have a choice and it all starts before the food gets to your fork! Happy Summer!

For the easy to use Non Violent Communication template and more real life examples for home and work, go to my blog.

My 24th Mother’s Day – my favorite day of the year

We always celebrate with a brunch. This year we ate at the St. James Hotel in Stillwater, MN.


Chicken Marsala

Danielle loves mushrooms and Brett can’t stand them. I decided to surprise Danielle and cook this chicken mushroom dish before Brett came home for the summer. My surprise? The day I was going to cook this for dinner Danielle said, “By the way mom I won’t be home for dinner!”

This easy quick dish makes great leftovers for your lunch. It also is elegant enough to serve to company and the mushrooms provide anti aging nutrition. Mushrooms are one of the best foods you can eat to give your immunity a boost.

1 pound skinless, boneless chicken breasts, cut into quarters
1/4 cup flour
1 Tbsp. olive oil
1 pound sliced mushrooms
3/4 cup Marsala wine

Combine flour, salt and pepper in a pie plate. Coat chicken breasts with flour mixture.
Heat olive oil on medium heat in a large skillet. Cook chicken breasts until brown on both sides. Remove and set aside.

To skillet, add wine and mushrooms. Reduce heat and cook for about 10 minutes until sauce is reduced in half. Return chicken to skillet and cook for 2 to 5 more minutes.

Traditional Chicken Marsala is garnished with parsley. Every time I buy parsley it goes to waste, so I garnish entrees with sliced green onions that I always have on hand for our salads. Serve with two vegetables and warm conversation.

If you are looking for a quick low cal, low sodium, cholesterol free way to boost your immunity look no farther than the mushroom. At a mere 20 calories per handful, mushrooms are a treasure waiting to be added to your favorite dish. They provide similar nutrition more commonly found in meat, beans or grains. Read more on my blog.

Where is Cherecoach in the media and speaking?

May 1, 2010, Article Chanhassen Villager, Wind Your Energy Body Clock

May 4, 2010, NSA MN Apprentice Training Program, Speaker Showcase and Graduation

May 13, 2010, Anoka Hennepin Community Education, Creating Positive Energy for Change Workshop

Creating Positive Energy for Change Workshop for Anoka Hennepin Community Education

What participants loved best

  • Variety – lecture, sharing, video and positive energy
  • Fun useful information and lots of laughing
  • Chere’s energy and all the good information I can use in my daily life
  • Value cards
  • Lots of good things to think about and loved Chere’s personal stories

Their Action steps to be taken

  • Make time for myself and be more organized (even thought I already was)
  • Live in the present
  • Go through my value cards and reprioritize my life to them
  • Daily belief checks and getting rid of my life’s energy drains
  • Filter out people who drain me

May 19, 2010, Medtronic LEARN Telephone Weight Loss Class Graduation

If you enjoy these coaching tips on non violent communication 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