Edition of 11/24/2010

Newsletter Index

November, 2010

We Should be Happy and Thankful, but... | Roast Chicken from the 5 Ingredients for Healthy Living Cookbook

Taste Life Newsletter

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E-Newsletter, November 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 Prevent Holiday Weight Gain
Coaching Question that Could Change Your Life
Tasting Life Real People Examples
We Should be Happy and Thankful, but…
Purpose, Passion, Happiness & Health Coaching Gift Certificate
Free Make 2011 Your Best Year Ever Teleclass
5 Ingredient for Healthy Living - First Ever Coaching Cookbook
Taste Life Balance November Recipe - Roast Chicken
Where is Chere Speaking?


The calorie count for the typical Thanksgiving dinner is 2,057. Compare that to Thanksgiving in 1621 the year of the feast that inspired the holiday with the table laden with venison and wildfowl and a likely calorie count of 550 calories. Magazines have suggested you can gain 7 pounds during the holiday season but prospective studies have demonstrated for most people it is more likely 2 to 4 pounds. Studies suggest that this potentially equates to 20 pounds of weight gained over two decades.

  1. Get to bed.
    Recent studies at the University of Chicago Sleep Research Laboratory have found dieters (oh I do not like that word) who got less than 6 hours of sleep lost 55% less fat and 60% more muscle than dieters who were sleeping 8 or more hours. Study after study suggests when you skip sleep you promote weight gain. One reason may be that chronic sleep debt raises cortisol levels which promotes fat storage.

  2. Follow the 90 - 10 rule. Let go of perfection.
    Eat healthy colorful foods 90% of the time and treat yourself to special holiday treats the other 10%. Savor not devour! Remember even Santa gets a few cookies.

  3. Three bite rule.
    This is great for a buffet or party with lots of food choices. Try a food; don’t make a meal out of a food.
    1st bite – get a good taste
    2nd bite – verify the first bite was good
    3rd bite – last bite

  4. Create an activity calendar.
    On Sunday night before you go to bed commit to physical activity and the days you are going to accomplish it. Post on your fridge or phone or desktop. Remember it only takes 100 additional calories each day to gain 10 pounds in a year. 100 alcohol calories takes the average 150 pound person 15 minutes to walk off.

  5. Listen to your body.
    Ask: Am I biologically hungry or emotionally hungry? And, listen to your answer.
    Think HALT: Am I hungry, angry, lonely or tired? Maybe you are just tired and need to go to bed. Or maybe you are angry and listening to music and drinking water will do.


What 3 positives are there in my life for this one negative?

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. I have room for only two coaching clients.



Why did you desire coaching?

My initial goals were to reduce the stress in my life and gain a more balanced life. These goals did change as we worked together. With your help, balance really started to come together in my life. That resulted in some life changing decisions, especially the decision to change jobs. And all of that reduced my stress! It has made me person that can spend more time in the present instead of worrying about the past and future. WOW! My focus on listening in taking the living in the present idea a step farther, refining it, turning it more internal. These coaching years have been like building a pyramid. With a solid foundation, I am able to constantly enhance my life to be more focused and centered on the present – reaching for the point of the pyramid.

What do you consider your wins?

Lifestyle wins – I am more in the present, less stressed, happier with my life balance.

Health wins – I am more in tune to my diet. I better understand what my family should be eating to be healthy.

Emotional and Relationship wins – I am less stressed, which has allowed me to tune into my family and friends. My circle has grown dramatically, full of people who share my values.

Career wins – I left a job that I hated with a company that I didn’t believe cared about me to work at a place that is full of opportunity, challenges me, and cares that I am a person with a family.

What progress have you made during our coaching relationship? What have you learned about yourself?

I am happier and healthier when I am in the present!

What would you have liked to have accomplished, but did not?

I am very pleased with what I accomplished. I can’t think of any major outstanding issues.

On a scale of 1-10 (1 being minimal, 10 being excellent) how well were you supported by me?

Empathy and understanding (10): You were always very empathetic and understanding.

Asking questions which made you think (10): You always got me to think deeper and let go of my preconceived answers. This drove us to finding the root cause!

Stretching you; helping you to think bigger about yourself (10)

Coming up with better ideas/solutions than you would have done on your own (10): You always gave me great ideas, and while I didn’t always implement them just as we discussed them, they always helped me to think about the situation differently.

Inspiration (10): You always helped me to see the light at the end of the tunnel.

Chere, Thanks for the last 3 years of coaching! You helped me to bring my life back in to balance. Going from a high stress life focused on work to a happier life balanced between family and career. Learning to live my life in the present, instead of worrying about the past or future, has been my greatest accomplishment! This has freed me to enjoy my time with my family to the fullest, as I don’t need to be focused on anything but the present!
— Joyful J!

It's not happiness that makes us grateful; it's gratefulness that makes us happy.
—Brother David Steindl-Rast

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.


Ahh… gratitude: that joy-filled emotion of thankfulness! We should always be thankful and happy but especially during the holidays.

Gratitude is so easy when our lives are in order, our kids behave, we work eight hour days, we manage our inbox and we feel loved and appreciated by the people we share our home and work lives with. BUT, how often does that really happen? Sometimes it can be through our deepest pain and challenges that we discover the beauty of gratitude.

I flew home for my mom’s 81st birthday. The 5 days flew by with the challenge of making our mom an old family favorite recipe - Chocolate Amaretto birthday cake (seriously took 5 hours,) a sisters’s shopping trip to Lake Geneva, a few sleepovers (I seriously love sleeping in Tyler’s lower bunk bed with his stuffed animals), kid foot massages and pizza making. Even doing the dishes at Rachele’s house is more enticing than at my own. My sweet beautiful mom and still very handsome dad, like many parents, struggle with getting their lives in order and creating a will and living will. While the weekend was full of excitement it was also full of uncertainty about our parent’s future health and finances. Many of my friends have expressed the same worries.

In quiet moments during the day and night I would find myself whispering to myself, “I am so blessed!” I felt blessed that I have 3 nurturing “can do” sisters and a ”ready to help” brother Michael. I was blessed that my sisters had five kids in five years that for a while felt like a day care center when I visited but now wish they had more kids. I was blessed that I have such deep feelings and love for my family members. When I felt myself going down the slippery slope of negativity and thoughts of how can I help my parents I found myself asking, “Chere, what is good, what is right, what is beautiful?

I realized I was focusing and practicing positivity. Barbara Frederickson Ph.D. Professor of Psychology and author of the book “Positivity” (Crown, 2009), has demonstrated that the secret to being happy is to focus daily on the good stuff which cultivates your positivity. Positivity is experienced by positive emotions like joy, gratitude, interest, hope, awe, inspiration and love. It is those times when you feel truly loved and connected to others, when you feel playful; when you feel blessed; when your spirit is moved by just being alive and you are fully in the moment, or when you are engaged in an activity you absolutely love.

Positivity does not mean you need to force a smile or try to be happy or never experience negative emotions. Positivity means you have more positive emotions than negative ones. She has discovered the happiness tipping point of 3:1; we need to have 3 or more positive experiences for every equivalent negative one. Barbara’s research shows that 80% of Americans fall short of this ideal 3:1 positivity ratio.

Three Step Triple A Approach to Positivity

Take the positivity self test to determine your positivity ratio. It is recommended you take this every evening for two weeks.

Keep a mental or written list of your negativity during the day. Who gets under your skin? What situations trigger frustration every time? Make note of the circumstances and people that bring out your negativity. Also note where does your positivity come from? What triggers that smile on your heart?

When something negative happens, think of three positives.
What actions can you do to get more of the positives and less of the negatives?

If you seed your life with frequent moments of positive emotions you will positively increase your resilience against your challenges and who knows may even perceive them as possibilities.

Being thankful and cultivating an attitude of gratitude puts life in perspective.
Just like our parents told us when we were growing up things are never as bad
as they may seem.

Call to Action: Discover the power of 3:1.which Barbara says leads to more resilience to adversity and effortless achieve what you once only imagined. Gratitude is the positivity muscle. The more you do it the stronger it gets.

Happiness is waiting for you in EVERY moment. But you have to want to choose it. Decide today. 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.

For more ideas on how to give thanks through kindness from Laura Berman Fortgang, go to the Taste Life Blog

With positive gratitude, Chere

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Purpose, Passion, Happiness & Health Coaching Gift Certificate

Know someone who is tired of being tired and is ready for 2011 to find purpose, peace of mind and productivity? I can help! I am offering a 2011

New You All Year Coaching Sampler

Many times we don’t do what we say we are going to do because we know in our hearts we will never do them anyway. Tired of making goals you think you “should” have? Do you feel a “deep knowing” inside you that there must be more to life than this? If any of these are you, then you are ready to make 2011 be different.

One month of life coaching — three 45 minute telephone sessions — for $199.00 (valued at $350.00)

Click here and send me an email for more information


Join me for my Fifth annual FREE, interactive, fun informative teleclass — MAKE 2011 YOUR BEST YEAR EVER. All you need are 2 free hours and a phone. Class meets for two consecutive weeks, one hour each week. Mark your calendars for Wed January 19, and January 26, 2011 at 7 pm CST – 7:50 CST. Grab your partner, spouse or girlfriend and create the support to make this your best year ever. Register together. 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”


Finally! This summer my sister Laurie and I published our Five Ingredients for Healthy Living Cookbook. We think we have been developing and testing recipes for over ten years.
Grandma Lily always said, “People will have to eat!” So what else could we be besides Registered Dietitians? We were raised with the philosophy “food is love.” We had five kids in our family and grew up with planning, cooking meals and doing the dishes, all while singing. Family is everything.

All recipes are 5 ingredients (because there were 5 kids) and with nutrition analysis hand calculated by Laurie. Scattered throughout the cookbook are coaching tips for the five ingredient living– purpose, health, balance, energy and happiness as well as nutrition tips.

Order your cookbook now for healthy fast eating during this busy season. Special prices for your holiday gifts.

We dedicated our cookbook to our mom, Carol Meyer, who loved preparing meals and every day was a Sunday!


Roast Chicken from the 5 Ingredients for Healthy Living Cookbook

Chicken with dressing was one of my favorite meals my mom made. I cook it once a month, so my kids love it. And, what is great about roasted chicken it is only 5 minutes of prep for real nutrition. This recipe is perfect for a busy day. Get this baby in the oven and run errands for 90 minutes and come home to a great smelling kitchen and a healthy savory meal.

3 – 4 lb chicken, rinsed and patted dry
1/2 tsp. salt
1/4 tsp. black pepper
1 Tbsp. Italian seasoning blend
2 Tbsp. olive oil
Preheat oven to 350 F. Rub olive oil on chicken skin and sprinkle salt, pepper and Italian seasoning in cavity and over skin. Rub with fingers to evenly distribute. Place breast side up in shallow roasting pan. Do not cover. Roast 90 minutes or until thermometer inserted in thigh portion registers 165 F. Serve with Mom’s Chicken Stuffing (another 5 ingredient recipe) and green beans.

Nutrition analysis per serving: 156 Calories; 21 gm Protein; 8 gm Fat; 0 gm Carbohydrate; 303 mg Sodium.

For more about the health benefits organic chicken go to my blog.

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If you think you are lucky you are! Savor Your Life Today Inc. was selected as a Business of the Week by Lions Tap Family Restaurant in Eden Prairie. It is our favorite hamburger. We take all of our out-of-town company there.

Where is Cherecoach in the media and speaking?

October 28, 2010, KARE 11 TV, Showcase Minnesota, Warm Up Your Fall with Super Soups, Golden Valley, MN. Check this 5 minute video out to see the Seven Super Spices and easy spiced up soup recipes.

November 4, 2010, Article Chanhassen Villager, Don’t take sweet dreams for granted

November 8, 2010, American Dietetic Association, Food Nutrition Conference and ExpoNutrition Entrepreneurs Coaches Specialty Group. Tips, Tools For a Thriving Nutrition Coaching Practice, Boston, MA

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 gratitude and positivity 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