Edition of 10/28/2010

Newsletter Index

October, 2010

Relationships - Your Key Energy Investment | Chocolate Cake - Just One Slice!

Taste Life Newsletter

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E-Newsletter, October 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.

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5 Ways to Lower Your Risk of Breast Cancer
Coaching Question that Could Change Your Life
Tasting Life Real People Examples
Relationships – Your Key Energy Investment
Taste Life Balance October Recipe - Chocolate Cake – Just One Slice!
Where is Chere Speaking?


38% of breast cancer cases in the US are preventable according to the American Institute of Cancer Research. (AICR)

  1. Use the AICR Plate guidelines. Aim for meals made up of 2/3 (or more) vegetables, fruits, whole grains or beans and 1/3 (or less) animal protein.
    Old American Plate A Better Plate New American Plate

  2. Avoid alcohol. It is an independent cancer risk and gives you ginormous calories and nothing else. Even in modest amounts, alcohol consumption is associated with increased breast cancer risk. Gotta have it? 5 ounces max a day!

  3. Eat 4 1/2 cups of fruits and veggies a day. Many studies continue to suggest a link between eating fruits and vegetables and reduced breast cancer risk.

  4. Keep a healthy weight. Studies repeatedly show that the higher your Body Mass Index (BMI) the increased risk of breast cancer for postmenopausal  women. 

  5. Get thirty minutes of daily physical activity. Nurses Health Study shows that women who are physically active throughout their lives have a 30 – 40% decreased risk of breast cancer. Postmenopausal women who walked 1 1/2 to 2 1/2 hours per week had a 18% decreased risk of breast cancer compared to inactive women. It’s never too late.


Which relationship do I need to invest more energy in?

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.



"At one of your 'Overcoming Overwhelm' sessions about a year and a half ago, we did the 'plate' exercise. I had just started dating my neighbor Jed and decided to put 'drama' on the plate to throw away – I wasn’t going to play games or go through the drama of wondering if he would call me, blah, blah, blah. If I wanted to talk with him, I would, and if it worked out great – otherwise, I knew that would be okay, too. Anyway, the result was a relationship unlike anything Jed or I had experienced before – and one that has now resulted in him proposing to me! We are going to be married , and we both wanted to thank you for starting us out on the right track! We’ve always been able to just be ourselves and be honest with each other – and there’s still no drama! Thanks so much!”


My favorite book for relationships is The Five Love Languages by Gary Chapman. Gary reveals how different people express love in different ways. He identifies five specific love languages: Quality Time, Words or Affirmation, Gifts, Acts of Service, and Physical Touch.

Victoria writes: "It’s clear that his main way of feeling loved is physical touch. His secondary one is quality time.

My main way of feeling loved is Acts of Service. It’s clear that I have three very close secondary languages, words of affirmation, quality time and physical touch. We had a great discussion about this whole thing in the wee hours last night. I feel certain that he understands my language. Now I just need to train him on what little things he can do to make me feel loved and how the combos of the secondary work together to provide love even when acts of service aren’t being done to my satisfaction. He also stated that he was committed to doing anything to improve our marriage. Knowing that I was inadvertently emptying his love tank and what to do to rectify that is so empowering!”

Check out www.5lovelanguages.com


"Thank you for the wonderful information in TasteLife!!! I have great news that I want to share with you. I am REFIRING (retiring). All the tools you have given me are being used for my REFIREMENT journey."

“We do not fall in love, we grow in love and love grows in us.”
Dr. Karl Menninger

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.

Relationships – Your Key Energy Investment

With wild anticipation October 9, 2010 arrived and our niece Nicole married Jonathan. The gorgeous summer-like weather was the red ribbon God wrapped around this gift of a day. The day exceeded everyone’s anticipations with the warm love and beauty that oozed out of the church ceremony and later the reception.  It was a day of feeling extreme positive emotional energy and joy.  I love weddings, as they remind me of my blizzard wedding day back in 1982 and how I was madly in love with Gary and giddy with anticipation of being his bride.  Most days I would say I am working on my marriage.

Clients hire me to have a more satisfying balanced life and, as a result, they become happier and healthier. John and I coached for four sessions. Last session he happily reported, “I am not reading work emails at night anymore.  I am creating lasting memories with my kids. Last night I spent the evening with my 5-year-old making his Robot Halloween costume. We had a ball doing so and he can’t wait to show his friends. What great memories!” I asked him what does he want more of now that he has gotten a handle on life balance at night? He replied, “Now, I want to make memories with my spouse!”

Happy people are exceptionally good at friendships, families and intimate relationships. Studies show that happier people are most likely to have a large circle of friends, a romantic partner and social support. Romantic partners and friends make people happier, but the jury is out if happier people are more likely to acquire romance and friends.  What is known is that studies show that TODAY you can start to cultivate relationships which will reap more positivity. (The secret to being happy.)

My favorite marriage researcher is Professor John Gottman (www.gottman.com) author of the book, The Seven Principles of Making Marriage Work. He observes married couples and, with ninety percent accuracy, can predict which will couples will stay together or divorce and also which marriages will improve over the years.

He states, “Failure to connect emotionally can hinder your career. It can interfere with friendships. It can weaken your relationships with relatives, including your kids. It can even ruin your marriage.”  Connecting is not magic. With practice and patience it can be a skill you learn and master just like learning a new computer program or Spanish.

So, what is the secret to connecting? Taking the TIME to connect.  Dr Gottman has found that couples who devote five hours a week to their marriage strengthen their marriage.

Five daily actions by Dr. Gottman to strengthen your marriage

Partings (2 minutes x 5 days = 10 minutes)
Before couples say goodbye every morning, they found out one thing that each is going to do that day.

Reunions (20 minutes x 5 days = 1 hour, 40 minutes)
At the end of each workday, couples have a low-stress reunion conversation.

Affection  (5 minutes x 7 days = 35 minutes)
Touching, kissing, holding, all laced with tenderness and forgiveness.

One weekly date (2 hours a week)
Just the two of you in a relaxed atmosphere, updating your love.

Admiration and appreciation (5 minutes x 7 days = 35 minutes)
Every day genuine affection and appreciation is given.

I can already hear you saying, "I don’t have the time."  The first step is to make the decision your marriage or relationship is important to you and you want to strengthen it. Then, commit to spending 5 minutes every day expressing to your spouse or partner appreciation, or gratitude for their specific behaviors. (Thank you Gary for raking the 33 bags of leaves this week. Thank you Gary for stopping and picking up milk and bananas.)  At dinner you could use appreciative inquiry and ask, “What was the best part of your day?” (Gary’s answer 99% of the time is a rundown of his bike ride, swimming or working out at the Chaska Community Center – my answer is a wild card every day!)  Gary and I have established the “love call.” I especially love Gary’s voice mail love calls when there is no other message attached. It kickstarts my energy and I accomplish much more.

What if you don’t want or have a romantic partner? Studies leave no question that relationships oxygenate life.  But they don’t have to be romantic ones. Yes, studies have shown that married people are happier than their single peers. But that happiness is not just reserved for them. People who are single often have close, positive and everlasting interpersonal relationships particularly with siblings, friends and their nieces and nephews.   The bottom line is regardless if you married or not, investing in significant relationships will make you happier.

Investing in your relationships is an investment in yourself. People will always forget what you did, but they never forget how you made them feel. Investing in relationships is priceless.

Call to Action: Focus on your positive emotional energy rather than just your physical energy. If you don’t have a lot of “extra emotional energy” make the decision to take a look at the relationships around you. Decide which relationship you want to invest in more. Remember as soon as you decide, your life gets more delicious. You only have one life to live, just imagine if it was one you loved!

With positive energy I type, Chere

For years I carried around the these secrets to successful marriages in my wallet.  What are your secrets to being happy in your relationships?  Go to my blog to share your secrets and to read the ones I carried around for years. 

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Chocolate Cake — Just One Slice

I was so lucky as five of my seven nieces and nephews came for visits this summer.

I usually pick out recipes ahead of time to cook with them. Stevie Ray and Daniel love broccoli, watermelon and chocolate. The boys enjoyed “baking” in a cup but what they really loved more was eating it by candlelight. (The Auntie Chere Special!)

This recipe (from Eggland's Best) is absolutely perfect if you are craving chocolate. But it also could be the most dangerous recipe in the world. Why? Because it only takes 5 minutes to make day or night. Guess you will have to see for yourself, hey!

2 tablespoons Flour
3 tablespoons Sugar
2 tablespoons Unsweetened Cocoa
1 large Eggland’s Best egg
2 tablespoons Milk
2 tablespoons Vegetable Oil
2 tablespoons Chocolate Chips
Small splash of Vanilla Extract

Add dry ingredients to mug and mix well.
Add the egg and mix thoroughly.
Pour in the milk and oil and mix well.
Add the chocolate chips and vanilla extract and mix again.
Put the mug in the microwave and cook on high for 2 minutes. The cake may rise over the top of the mug, but don’t be alarmed!
Allow to cool a little, and tip out onto a plate if desired.

Yield: 1 to 2 servings
Nutrition: 1 Serving: Calories 354; Fat 21g (51.8% calories from fat); Protein 6g; Carbohydrate 37g; Dietary Fiber 3g; Cholesterol 90mg; Sodium 43mg.

For more about the health benefits of Eggland Best Eggs go to my blog.

You can easily share this dessert, get your chocolate fix and maintain your healthy weight!

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Where is Cherecoach in the media and speaking?

October 5, 2010, Get Ready for Fall - Healthy Soups that Taste Great Radio Interview KLTF-AM, Little Falls, MN

October 7 , 2010, Article Chanhassen Villager, Eat, pray, love, sleep

October 7, 2010, Medtronic Lunch and Learn, Defensive Dining: How to Eat Healthy In a Double Cheeseburger.com World, Rice Creek Campus, Fridley, MN

October 12, 2010, Get Ready for Fall – Healthy Soups that Taste Great, Radio Interview, KRWC-AM, Buffalo, MN

October 14, 2010, Exhibit, Colorado WIC 2010 State Meeting, Denver, CO

October 15, 2010 Creating Positive Energy for Change Closing Keynote, Colorado WIC 2010 State Meeting, Denver, CO

October 28, 2010, KARE 11 TV, Showcase Minnesota, Warm Up Your Fall with Super Soups, Golden Valley, MN

Need some energy and enthusiasm at your next event or lunch and learn? Call me today (952-937-5697) as I am booking events for 2011.

If you enjoy these coaching tips on relationship investments 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