Coaching Kitchen #131 Catching Your Breath

This was a jam-packed week. Attending a Punch Brothers concert, getting together with friends, meeting deadlines and managing difficult situations at work, personal appointments, and taking care of things on the home-front while Mark was out of town were all on the agenda. This is no different schedule than many of you manage, and there may be the addition of caring for children and/or parents, going to school, and volunteering your time.

This level of activity, faced every week, can be daunting and stressful. Especially if we are not pacing ourselves, keeping things in perspective, getting restful sleep, eating well, and exercising. That is one of the reasons I write about having fun, focusing some time on you, and dreaming.

Knowing this is not enough. It is a starting point, but to realize your best self and really enjoy life you must move your body and mind into it.

In the last couple of days, I spoke with a female executive who is struggling with balance and stress in her life. She is raising children, learning some new responsibilities which are very challenging and draining to her, hiring new team members, traveling for business, attending her children’s sports activities, and grieving the loss of a family member. It is very hard for her to turn off the work stuff when she is home, but that is what she needs to do. She must find ways to quiet the noise, catch her breath, and find respite in order to keep herself whole.

This goal of decompressing begins with changing the thought tracks running through your mind. When you are at home doing family activities, you do not need to be regurgitating what happened at the office that week, what went wrong, what still needs to be done, and the deadlines coming up. Let it go. Focus on what is in front of you. Lighten up. Have fun and help those around you to do the same. And, don’t tell yourself you “can’t let it go.” You can. It is a conscious decision.

Once you believe you can, the next step is to be aware of your thoughts. If they stray to all the stressors in your life, bring them back to the present. If something stressful is happening in the present, then keep it in perspective rather than “awfulizing.” This may take some time and energy, but it is so worth it. Retraining the mind is possible. It may take focus and commitment, but it so worth it.

So, your assignment this week is to have fun. The more you build this in, the happier and healthier you’ll be. And when you’re in the midst of your fun assignment, let the other stuff go. You’re shooting for a “10” on the fun scale.

Please send me a note about your fun success this week, using our online Feedback Form or emailing I want to hear about it!

Coaching Inquiries: Do you over-think things? Ruminate on the negative? Not allow yourself to fully relax? If you were to focus on eliminating one stressful thought that keeps you on edge, what would it be? Are you committed to letting it go this week, and finding fun and energizing activities and thoughts to replace it?

Winter Salad with Maple Vinaigrette • I’ve served this several times and the combination is always well received.

Fresh spinach leaves or a lettuce mix with spinach
• large apple, cored and thinly sliced
• red onion, thinly sliced
Toasted walnuts or pecans, coarsely chopped
Feta or goat cheese, crumbled•optional


5 tablespoons of balsamic vinegar
1 tsp of Dijon or stone ground mustard
3 tablespoons of maple syrup
• cup olive oil

Whisk the first three ingredients and gradually add oil. Cracked fresh black pepper is good either in the dressing, or cracked on top of the salad, once dressed. Salads are better if you toss the ingredients with the dressing, rather than just pouring the dressing on top. Wait until close to serving time before adding dressing.

If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here.


May you be filled with goodness, peace, and joy.

Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH

Telephone: 614-488-4659
Fax: 240-465-5848

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Coaching Kitchen #130 Treating Yourself

Aesthetics have become much more important to me in the last few years. I think that I started to get those juices going when I began to think about remodeling the kitchen. It was a major remodel that involved knocking out a wall, taking the remaining walls down to the framing, removing the old flooring, and pushing up the ceiling. As it was being built back up, there were decisions to be made regarding flooring, cabinetry, woodwork, hardware, countertop material and design, appliances, paint, lighting, tile, and on and on. I really enjoyed seeing all the materials, textures, colors, and design possibilities.

Now, I am much more aware of and interested in kitchen layouts, materials, combinations, and overall impact. This has stretched into an interest and energy for overall home decorating. To feed this interest, I subscribe to a few home decorating magazines, and once in a while I wander around a furniture or home accents store, taking it all in.

After eying a sleek, salmon-colored, leather chair in the furniture sales brochures for months, I wandered into the showroom this week. The chair is very cool, extremely comfortable, and is now on sale at a very good price. So, in the next week, I am going to close the deal. I think I must feel excitement like the little boy did in the movie, •A Christmas Story,• who is pining over the rifle he has seen in the toy store window, and deeply wants from Santa.

Every once in awhile, it is important to feed our interests, to find ways of moving forward in what we desire, to treat our spirits. It doesn’t need to take the form of something physical, as a toy or a chair. Your treat may come in the form of a cooking lesson or a gourmet meal if your interest and energy lie in experiencing great food. It may be a dancing class if you•ve become interested in movement and sharing that with a significant other. It may be a couple of sessions with a personal trainer or a golf instructor. It may be as simple as carving out time to read a book or go to a movie.

We all spend a great deal of time working, meeting family needs, caring for our homes and yards, or other necessary activity. But, do we focus and spend time on caring for our spirits and desires? Life can take on a much greater and more energized perspective when we take care to nurture our nature, to build ourselves up, and aim for fulfillment.

This week’s recipe is a healthier version of twice-baked potatoes, sans sour cream.

Veggie Twice-Baked Potatoes

3 large potatoes, Yukon Gold are good
3 tablespoons butter
1 small leek or onion, thinly sliced (use only the white and pale green part of the leek only)
1 • cup fresh spinach, coarsely chopped
• cup skim milk
• to • cup Parmesan cheese, shredded and divided in half
• teaspoon salt
3 tablespoons roasted red peppers, chopped
1 tablespoon fresh basil, chopped, or • tablespoon of dried basil
Freshly ground pepper to taste

Pierce the potatoes and microwave for 15 to 20 minutes, until tender when gently squeezed. Let cool slightly. Meanwhile, melt the butter in a medium skillet, add the leeks or onion and saut• 5 to 8 minutes.

Preheat oven to 400 degrees. Cut the potatoes in half and scoop out the insides leaving a • inch rim of potato in the skins. Mash the potatoes with the milk until smooth. Stir in the leek/onion, half the cheese, spinach, salt and pepper. Lightly fold in the roasted peppers and basil. Fill each potato skin with the potato mixture and place the potatoes on a baking sheet. Sprinkle the remaining cheese on top of potatoes. Bake 15 to 25 minutes.

Coaching Inquiries: Do you have a hobby or developing interest? Is there something that you•ve really wanted to get or do? Have you been denying yourself the time or expense to follow through with your desire? How might you feed this interest and allow yourself the time or other resources to indulge it?

I would love to hear from you regarding your thoughts about this essay. Please send me an email,, or use our online Feedback Form. If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here.

May you be filled with goodness, peace, and joy.

Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH

Telephone: 614-488-4659
Fax: 240-465-5848

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Coaching Kitchen #129 The Power of Positive Acknowledgement

I want to lead off this week’s essay with a warm and very sincere thank you to one of my dear coaching colleagues. She sent a note to me this week to let me know she had connected with my writing in last week’s Provision. I can’t tell you how much that meant to me, and how good it was to feel that connection with her. It was clearly one of the highlights of my week.

This experience demonstrates the power of one thank you, the positive energy that can be produced in a simple act. When I sat down to write today, her words were with me, and I felt encouraged to continue reaching out in this way.

We all have messages, gifts, and unique qualities to express and share. When we encourage and support each other in this expression, we create potential for greater development and contribution from those around us. We help to plant seeds of inspiration and to open the doors of possibility.

Fuller expression of self forms the basis for greater self awareness and fulfillment. By trying things, we begin to find our passions and hone our skills. With the support and active involvement from others, this process is often accelerated. It acts as an incubation chamber to nurture and feed the growth. Without it, we can feel as if we•re in a vacuum, void of feedback and with no infusions of outside energy.

Armed with this reminder of how strong of an impact we can have on each other’s expression and psyche, I ask that you reach out to someone this week. It may be to say thank you for sharing their talent with you•writing, baking, cooking, leading, collaborating, designing, building. It may be to notice something they•re working on that will have a positive impact. It may be to appreciate a diverse opinion they shared that widened the outlook of a group. Whatever the positives or enriching experiences you notice, they are worthy of outward appreciation. And, the appreciation you show will likely help these people and positives grow.

You may think of cranberry relish only at Christmas time, but I contend that it is a great compliment to pork, turkey, or ham anytime of the year. This recipe is easy and very flavorful with orange and nuts. It stores a long time in the fridge.

Jeanne’s Cranberry Sauce

1 package of cranberries
1 cup walnuts, coarsely chopped
• to • cup of sugar
1 12 ounce jar orange marmalade

In a greased 9 inch square pan, mix the cranberries and sugar. Cover with foil and bake at 350 degrees for 45 minutes. Remove pan from oven and place walnuts on top of the foil then bake for 15 minutes. Remove from oven and add the walnuts and marmalade to the cranberries. Mix. Serve warm, cold or at room temperature.

Coaching Inquiries: Do you typically notice the contributions being made by those around you? Are you aware of the impact your positive comments and expressed appreciation have made on others? Are there special people in your life who have made a difference by encouraging you and noticing your efforts and gifts? Can you identify anyone you want to speak with this week in order to acknowledge their efforts and positive impact?

I would love to hear from you regarding your thoughts about this essay. Please send me an email,, or use our online Feedback Form. If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here.

May you be filled with goodness, peace, and joy.Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH
U.S.A.Telephone: 614-488-4659
Fax: 240-465-5848

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Coaching Kitchen #128 Releasing Negativity & Unleashing Dreams

My mind was racing last night. I couldn’t seem to calm it, to stop the thinking track that I was on. My thoughts were a rumination of preparation for a big meeting coming up next week, getting everything ready and in order, not missing any details, worrying about how it will unfold. I laid in bed turning over and back, wanting to let it all go and to fall asleep. Finally, after meditative prayer, I dozed off.

Things always seem to be a bit lighter in the morning, and although the meeting and preparation are still rolling around in my head, I have other things in front of me for the day, and I am determined to find focus elsewhere.

I just reread an essay on creating prosperity in your life, and there are several points that stand out to me in terms of helping with any troubling thoughts you may be processing and reprocessing. The actions can be applied to many situations where you need to release issues or troubled thinking and to embrace positive possibility.

The first is to slow down and become calm. Being in a frenzied state doesn’t do much more than stress you further and create the propensity for errors. From a calm state, clarity, strength, focus, and a sense of peace arise.

The second is paying attention to your thinking, and replacing negative thinking with positive. A negative focus promotes a lack of confidence and a vision rooted in problems and continuance of what you don’t want. Shifting those thoughts to what you do want brings good energy to bear on the situation and promotes being able to see options and possibilities.

That leads to the third activity of creating a new vision’taking some time to dream about a future picture where you are happy and fulfilled, where you have what you want and are living your desired life. Creating this vision and claiming it provides direction.

When you wrap focused positive thought and peace around it, you begin moving in that direction. It does require regular feeding to edge out residual negative thinking and to continue to produce good energy and faith. And in that vein, building ‘thought triggers• in your environment is key.

Those triggers can come in a large variety of forms and I would encourage building them into your life based on what will have the greatest impact for you personally.

  • If you have a propensity for visual creativity • draw or paint aspects of your dream.
  • If you are visual but aren’t compelled to draw, selecting pictures and words to put on poster boards, the fridge, or bathroom mirror can be equally powerful.
  • Writing regular journal entries of the positive happenings in your life and for what you are grateful builds a sense of progress and requires thoughtful process, building more good energy.
  • Sharing your thoughts and vision with supportive people can also be very powerful in building strength and faith in your movement.

If these triggers don’t feel compelling to you, then find others that do • reading, traveling, researching, visiting places of interest. Do whatever is nurturing to you and your dream, and do it regularly not once in awhile.

None of these activities require much more than commitment, and yet they produce immense impact and influence on your life • where you are able to travel, what you are able to build, and who you are able to become. Please do not take them lightly, but embrace them and reach your dreams.

Over the holidays, I tasted some new dishes • Italian Ricotta Cake, Sausage Balls w/ Mustard Sauce, and Cheesy Grits. We received a new cookbook by Charlie Cascio, Esalen Cookbook: Healthy and Organic Recipes from Big Sur, and armed with these new recipes, I am inspired to get into the kitchen and build on my repertoire. Tonight, I am planning to roast a chicken, which I haven’t done in a long time. It should pair nicely with the cold weather and falling snow, and probably a little red wine. This week, I’ll share with you this easy and tasty appetizer that is perfect for football parties.

Bonnie’s Sausage Balls and Mustard Sauce

1 lb spicy roll sausage
3 cups Bisquick or other biscuit mix
2 cups grated cheddar cheese

Mix together with hands until well blended. Roll into 1 to 1 • inch balls and place 1 inch apart on ungreased cookie sheet. Bake at 350 degrees for 10 to 12 minutes. Serve with mustard dipping sauce.

Mustard Sauce

1 cup mayonnaise
2 tablespoons hot mustard
2 teaspoons Worcestershire sauce
• teaspoon garlic salt

Mix ingredients until well blended.

Coaching Inquiries: Are you ruminating on something that you would prefer to let go? Have you allowed negatives to preoccupy your thoughts? How much time do you spend dreaming? What are you doing to promote those dreams? If you would commit twenty minutes each day this week to •dream promotion,• how could you best use that time?

I would love to hear from you regarding what actions you plan for dream promotion this week! Please send me an email,, or use our online Feedback Form. If you would like to learn more about our Coaching Programs and to arrange for a complementary coaching session, Click Here.

May you be filled with goodness, peace, and joy.Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH
U.S.A.Telephone: 614-488-4659
Fax: 240-465-5848

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Coaching Kitchen #127 Doing What Is Special For You

It’s good to be back with you after taking a few weeks off to visit family, host parties for friends, and to do the things that make holidays special, and keep life fulfilling.

I’ve talked about the enjoyment I get from relationships of all kinds, so one thing that is very special to me is sending and receiving holiday cards, notes, and pictures to stay in touch. Knowing how folks are doing, what they•re doing, and catching a glimpse of them every so often keeps the relationships alive and keeps us connected. I especially enjoy receiving some news or a picture, to help me follow the lives of those I care about.

There are certain things I like to experience each year around the holidays that help me to get in the spirit and feel that I’ve truly experienced the season•watching it snow, doing a little shopping for special gifts, listening to the music of Handel’s •Messiah• as well as to carols and singing along, baking a few goodies, exchanging gifts with family, friends, and neighbors, putting up the tree and decorating the house, then sitting back and taking it all in. It’s a great start to winter and takes my mind off the cold long months ahead.

I am sure that there are activities that you enjoy as this time of year unfolds, whether they are ice-skating, sledding, or holiday making. Or perhaps for those of you in other parts of the world, you are celebrating warmer weather activities. Whatever the season for you, I encourage you to make time for the things that are meaningful and help you to enjoy the essence of this time of year. It can all pass quickly without the fun and meaning, if we let it go by without engaging it.

Fitting meaningful activities into our lives may require letting go of others. Years are different from each other depending on ages of children, current commitments, and other life demands. However, I believe that we each need to feed our soul with what makes us personally happy. So, squeezing in a couple of activities that are personally fulfilling deserves attention and time.

I am also compelled to focus some time and resources to those who are in need. In Ohio, the food banks are very low as well as the blood banks. We•ve been getting regular calls from the Red Cross to donate blood, and many mailers from homeless shelters in need of resources. If you are aware of needs that you can help to shore up, that is another activity that can bring great meaning and satisfaction to life.

There is such a celebration of food this time of year that I hardly know what to focus on for the recipe this week. However, it was apparent to me during a party we recently hosted, that more people are looking for healthy dishes and snacks, and the salad we served was the first bowl to be emptied. So that is the recipe I’ll share here with you.

Holiday Greens and Fruit Salad•it looks very pretty in the bowl besides being delicious

2 or 3 ripe firm pears, cored and sliced thinly lengthwise
2 oranges, peeled and sliced in thin wedges
1 head of butterhead lettuce, torn in pieces
3 to 5 cups of mixed greens (depending on what size of salad you need for your group)
• cup of toasted slivered almonds or toasted coarsely chopped walnuts
• cup of crumbled feta or blue cheese

Put lettuce and greens in large bowl, followed by fruit, nuts, and cheese. Prepare dressing and pour some on top, tossing to see how much is needed (depending on how many greens you used and how much dressing you like).

1/4 cup balsamic or white wine vinegar
2 teaspoons grated orange peel
• cup orange juice
2 teaspoons sugar
1 teaspoon Dijon mustard
• teaspoon minced garlic
Dash of salt
Dash of cayenne pepper (optional)
• cup and maybe a little more olive oil (vegetable oil can be substituted)
Shake, whisk, or blend dressing ingredients except for oil. Gradually add oil, mixing as you go.

Coaching Inquiries: If you were to pick one or two things that are fun and meaningful to you this time of year, what would they be? How long has it been since you•ve done them? What do they add to your life and to the lives of those around you? Is there someone you want to reach out to in a special way this month or next?

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.

May you be filled with goodness, peace, and joy.Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH
U.S.A.Telephone: 614-488-4659
Fax: 240-465-5848

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Coaching Kitchen #126 Powerful Questions

Today, a colleague who was chairing our team meeting, decided to start us off with the question, “if you were retiring today, what would you be doing tomorrow?”

I was amazed how quickly the first few people were able to answer that question — flying to Paris, traveling across the country in an RV, cruising on the Mediterranean. Fortunately, I was the last person in the circle, so I had some time to think before answering.

All the previous answers sounded good to me, and I decided I would be happy doing any of those things. But, something more resonating came to me • renting a house near the ocean and having some freedom to write. This thought was followed quickly by the thought that I really don’t want to wait for retirement to have that experience.

Powerful questions evoke powerful answers. They can create good energy and propel us in productive and fulfilling directions. They can also create dilemmas, like my desire to escape to the beach for a period of time, before retirement. (And, I don’t think this one is solved with a one or two week vacation.)

Giving ourselves freedom to ponder these large questions, to let our minds wander into the “what if’s” and “I’d really likes” is not only great fun but very valuable. We hear and see our compelling dreams. We get a glimpse of what really excites us. We may better understand what we’re holding back, or what we’re holding on to.

Since that exercise today, I have a new question. “How?” I don’t have to solve or answer it now. I’ll sit with it, and put it out to the universe to see what comes back. I know something will. And in the meantime, I’ll keep the dream fed by seeing it, feeling the ocean breezes on my face, and sand under my toes. Maybe I’ll get some pictures of beach homes and put them up around my desk to keep it in front of me. This will all feed the energy of the dream and my belief in it. We all know that “you have to believe to receive.”

This week, I am going to share one of my most precious recipes with you. When I was in high school, I spent a great deal of time at my best friend’s house, and got to know her mother, Sue. Sue was a great cook and baker, seamstress, and map maker, with a knack for interior decorating and a very green thumb. She also made a fabulous cranberry pie. I had the privilege of eating many kinds of pie on the farm while I was growing up, but had never tasted cranberry pie until Sue served it. She is now gone, and I share this in her spirit and honor.

Sue’s Cranberry Pie

I love this pie with raisins and nuts (it’s the ultimate), but if you are not a fan of either or both of those ingredients, I am sure it is still very tasty without them. You will need to use more sugar, though, because the raisins add sweetness. Make or purchase pastry for a two-crust pie (homemade is good, but the store-bought, ready-to-use is easy and also good)

Recipe is for a 9″ pie pan

1 1/4 cups sugar (more if not using raisins)
4 tablespoons flour
1/3 teaspoon salt
Sprinkle in some cinnamon and a bit of nutmeg, optional but I recommend
Mix together in a saucepan, and add:
3 cups halved cranberries
• cup orange juice, or substitute water
1 cup of raisins

Bring slowly to a boil and boil gently 5 minutes, stirring constantly. Can stir in • to 1 cup chopped nuts • I use walnuts. Put bottom layer of pie crust in pan. Spoon pie filling into the crust, top with second layer of crust, tuck and crimp the edges to seal in the filling. Use a knife to cut several slits in the top of the crust•my Mom always makes a design. This allows for the steam to escape. Sprinkle with a mixture of sugar and cinnamon on top. Put a pie drip pan (or bar pan) under the pie while baking in the oven, to catch any juice seeping out of the edges. Bake at 400 degrees for 30 to 40 minutes.

Coaching Inquiries: If you retired today, what would you do tomorrow? If you are retired, what is on your list of “would love to’s” or “someday I’m going to’s?” Is there an action you want to take this week to move one of those desires forward? What powerful questions have you asked yourself recently? Were there compelling answers? Are you tuning in to your guidance to see what is there?

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.


May you be filled with goodness, peace, and joy.

Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH

Telephone: 614-488-4659
Fax: 240-465-5848

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Coaching Kitchen #125 Accepting What Is Offered

I have been finding that taking people up on what they are offering to me works closely with following the path of least resistance, in order to get to what is helpful to me. It seems there is guidance and wisdom flowing on a regular basis and it comes in multiple forms, ready for our acknowledgement and acceptance.

As we become aware of something we want in our lives, that awareness begins to trigger opportunities that work as a vehicle for us to move in that direction. The tricky part is that we may not see the connection at the time. That is where intuition comes in. Although our rational mind may not realize the link, our intuitive self is most likely tapping into it. By paying attention to our energy, intrigue, and the synchronous events unfolding before us, we open ourselves to a constructive path.

A coaching friend of mine was advertising a women’s developmental group in late summer. As I read her advertisement, I was not connecting in any large degree to the type of work participants would be doing, but my intuition was connecting and wouldn’t let me dismiss it. I had to tune out egoistic thinking and move from inertia to action. That was a pretty fast trip for me, since over the last ten years or so I’ve been learning the value of paying attention to my intuitive self.

The exercises and conversations we•ve been having in the group have allowed me to release things that I’ve been carting around since childhood. I know that these shifts are freeing me up to engage in my life’s mission. It is amazing what “emptying your back pack” can do for you.

Another gift from this group is sharing the experience with this wonderfully unique and caring group of women. They each bring their own wisdom and experience to bear, and openly share their gifts with the group. One is studying for her certification in a releasing and clearing technique and offered free sessions to the rest of us. Again, it so resonated with my intuition that I began working with her on an individual basis, and I am receiving enormous benefit from that, too.

One of the most beautiful aspects of this work and release is that it simply flowed into my life. I didn’t have to go seeking and researching it. There was no struggle. It only required paying attention to my energy and intuition, and fully participating. That is the tie to the path of least resistance. Sometimes we may not value help and resources when we happen into them. There may be an expectation that we need to research, weigh out, analyze, and process. Not so. Many times the greatest resources and messages simply fall into our laps.

In your journey this week, follow the path of least resistance and see where it takes you. Think about what you desire, take on a happy spirit, and value the nudges your intuition provides. There is power in that undercurrent•embrace it and enjoy what it offers.

Thanksgiving is coming up fast, and Mark has offered to make the turkey and stuffing for my family’s get together. His sausage stuffing is a family recipe and has become a hit with my family, too.

Mark’s Sausage Stuffing

1 • cups minced onion
2 • cups chopped celery
3/4 cup butter/sausage fat
3/4 cup vegetable broth (You can adjust the fat and broth combination to your preference for the amount of moisture you like in your stuffing.)
12 cups old bread, cubed, or unseasoned packaged dried stuffing
2 • teaspoons dried crushed sage
1 • teaspoons dried thyme
• teaspoon pepper
• cup dried parsley
1 teaspoon dried basil
1 teaspoon paprika
• teaspoon nutmeg
1 • to 2 lbs pork sausage

In skillet, cook sausage, onion, and celery until tender and sausage is cooked through. If you don’t want to use the sausage fat, drain it off at this point. Add butter to make up the remaining amount of fat. Add spices. Mix with bread in a large bowl. Add enough vegetable broth to get to the moisture content you prefer. (More moisture is needed for stuffing baked in a pan, than the stuffing put into the turkey.)

Stuffing is pretty versatile in terms of temp and time. It depends on whether you like it somewhat crisp and/or drier, or more moist. After the bird is stuffed, put leftover stuffing in greased baking pan. Bake at 350 (or 325 if baking with turkey) for at least 45 minutes. We like it moist, so we cover it w/ foil for the first 30 minutes or so, and then remove the foil and finish it off for 15 to 30 minutes. Baking time depends on how much stuffing you have in the pan and how spread out it is. If baking with turkey at 325 degrees, will need more time.

Turkey cooking tip: we•ve had great success with cooking the turkey in a bag — very moist. You can usually find the cooking bags in the baking aisle or with other plastic bag products. There is a turkey size versus a pot roast size. Directions are in the box.

Coaching Inquiries: Are their resources or messages that have been showing up as possibilities in your life? Are you prone to analysis paralysis or to analyzing through a rational or egoistic lens rather than tuning in to your intuition and energy levels? Have you noticed any synchronicity lately in terms of something coming up in multiple conversations, or in advertising, or something that you keep noticing? (For instance, you see a book review in the paper, then you come across it in a store, then someone mentions it in a conversation.) When you realize synchronistic events/messages, are you tuning in, does your intuition seem drawn?

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.


May you be filled with goodness, peace, and joy.

Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH

Telephone: 614-488-4659
Fax: 240-465-5848

Subscribe/Unsubscribe: Subscriber Services

Coaching Kitchen #124 Mindfulness and Gratitude

Mindfulness and gratitude walk hand in hand. The first allows being present to the full extent of an experience, and the latter promotes contemplation and connection with it.

This week, I attended a team off-site meeting with my colleagues to reflect, rejuvenate, learn, and to have some fun together. It was the culmination of a number of weeks of planning, and I was both happy to be done with the preparation and to experience the event.

We enjoyed an amusing and studied facilitator for two different development sessions. One was based on Marshall Goldsmith’s book, “MOJO • How to Get It, How to Keep It, and How to Get It Back If You Lose It.” And the other was based on the Human Performance Institute’s energy management program.

As participants, we dug into some exercises involving contemplation, commitment, planning, and discussion. Each of us spent time thinking about our professional experience and whether it was enjoyable and fulfilling, we each considered our own reputation and how closely it fit what we desired it to be, and we did some dissecting of what “programming” may be alive in our psyche and not serving us.

The energy management segment involved identifying our mission and any excuses preventing us from living it. From there, we reconstructed our “stories” to better support our mission, and identified at least one new practice we intend to take action on for some period of time in order to build it into a habit.

This activity required mindfulness and a willingness to call out and name what is not working so well. It also called out some specific focus and actions to improve each of our situations. Now the choice is ours– to wrap our minds and energy around what will help to rejuvenate, or to step back into status quo.

I am grateful for the opportunity to step back and take a look at my life, my fulfillment, my mission, and my obstacles. We can all do that for ourselves, and it is also nice to have a facilitator (with a sense of humor) walk us through the process. Using our various senses in the exercises to think, write, visualize, and discuss provided a broader opportunity for the answers to sink in.

So, as you go about your day, set aside some time to consider what has gone well and for what you are truly grateful. Many who have built that ritual into their daily lives say that it has made a world of difference for them.

I have another appetizer recipe for you this week. It is always a hit, and a nice hot addition to the table on a cold day.

Baked Artichoke and Spinach Dip

• cup mozzarella cheese, shredded
• cup sour cream (I use light)
• mayonnaise (I use Hellman’s Light)
• cup shredded Parmesan cheese (grated will work)
1 to 2 teaspoons Dijon style mustard
Freshly ground pepper to taste
1 14 ounce can quartered artichoke hearts, roughly chopped
1 cup loosely packed and coarsely chopped fresh spinach leaves
• cup finely chopped red onion
In a large bowl, combine mozzarella, sour cream, mayonnaise, half of the parmesan cheese, mustard, and pepper. Stir in artichokes, spinach, and onion. Spread evenly into a 9″ pie plate. Sprinkle the remaining parmesan cheese on top.

Bake uncovered in a 350 degree oven for at least 20 minutes, or until the top starts browning. Serve with pita wedges, French bread, or crackers. You can make ahead and chill for 24 hours. It will then require additional baking time.

Coaching Inquiries: Have you identified your mission(s) in life? (who you want to be professionally, as a spouse, parent, friend, neighbor) Do you have daily or weekly rituals/habits that support your mission? Are you mindful of your experiences as you are in them? If not, are you willing to begin to quiet your thoughts about past and future, in order to more fully experience and enjoy what is happening now? For what are you grateful?

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.


May you be filled with goodness, peace, and joy.

Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH

Telephone: 614-488-4659
Fax: 240-465-5848

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Coaching Kitchen #123 When the “Same Ole” Isn’t Enough

Life can be so much more than where we each stand, today. I can sense and see the potential in others around me, in myself, and in the collective circles of people throughout the world. It’s hard to be patient, when you want more and know there is more, and the shift comes at a turtle’s pace.

It’s time that we take greater control of our existence, person by person. What nobler cause is there than tuning in to our truths and inspirations, and living them out? What greater care can we offer to others, than to support their spirit and desires, and help them find ways to grow and enjoy life?

This expansion calls for asking questions and hearing the answers • both in ourselves and in those around us. Without introspection and honest answers, discernment cannot occur. Without a willingness to open ourselves and explore, excuses and inaction often remain the course of the day. Without this dialogue the path remains vague.

The changes you want to make in your life will direct the nature of questions important in your discovery. If you want an improved relationship, ask what you want to deepen, or who you want to be when with that person, or what you want to give and receive. The answers will bring focus, and help to guide the conversation and actions in moving forward.

If you desire greater professional satisfaction, ask what has brought you your greatest personal fulfillment in the various roles you•ve played. Ask what environments have stimulated and inspired you. Ask what you desire in your leaders, in the organization’s values, and in the impact the product or services bring to bear.

Start with poignant questions and be patient for the answers. Sometimes you will find them readily, and others may take some time to make themselves known. But, they are there and each carries wisdom and self-empowerment. Listen and trust your “knowing.” We all have it, and we can all develop it further.

Mark and I had a very energizing and thoughtful conversation with our neighbors over dinner, this week. We covered travel, cooking, wines, music, professional experiences and interests, family dynamics, and a variety of other topics. It helped to stimulate my thinking, regarding desired activities and what I want to create.

Our evening also got me thinking about food, since we had enjoyed a very delicious meal ala Mark and Amanda. Here is an appetizer treat for you, from Amanda’s creativity. It’s easy and really gets those taste buds springing to life. Enjoy it with a nice red wine.

Amanda’s Tapenade

1 to 2 tablespoons capers, rinsed
• cup pitted Kalamata olives, chopped
• cup roasted red peppers, chopped (you can find these in jars at the grocery)
1 to 2 cloves garlic, thinly sliced
1 to 2 teaspoons red wine vinegar
1 tablespoon extra virgin olive oil
Fresh ground black pepper, to taste

Hand mix all of the above. Serve with toasted baguette slices or crackers. Amanda also served goat cheese, which we spread onto a cracker and then topped with the tapenade. I loved that combination of flavors.

Coaching Inquiries: What would you change in your life? What are some powerful questions that would help you to think more deeply about that change? What potential is resting dormant in you, or not being expressed fully? How might fuller expression of self impact your life?

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.


May you be filled with goodness, peace, and joy.

Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH

Telephone: 614-488-4659
Fax: 240-465-5848

Subscribe/Unsubscribe: Subscriber Services

Coaching Kitchen #122 Living Authentically

One of my ambitions is to live more authentically, to let go of conventions and judging voices, and to embrace my core self. If I really let go, I am not sure where the process would take me. But I do believe it would be to a freer and more exuberant life than I am now leading.

We have numerous opportunities that cross our paths daily, offering pieces to this puzzle. It is up to us to tune in, feel the energy, connect with our intuition and the potential message we may be receiving. If we are not enjoying something we•re doing, that is a clue. If we get excited about a topic, project, concept, or environment, those are also clues. If something doesn’t feel right, it isn’t. If actions or choices feel out of line with your values, they•re the wrong path. If your spirit feels as if it’s being called, it is.

When your radar picks up on these signals, tune in. What is the message? What is raising your energy? What is connecting with your values, your desires, and your spirit?

Let go of ego, judgment, fear, and whatever “noise” you may be experiencing. The trick is to just sit with the message and feel the joy and possibility of it, without dismissing it or moving on too quickly. Noticing and paying attention are the first steps. Training yourself to tap into the wisdom of messages and experiences takes discipline but offers great reward.

I’ve experienced many powerful messages in the last couple of weeks • almost more than I can take in and assimilate. But I am determined to sit with these experiences and thoughts, and to give them some space to incubate.

A major part of living authentically is embracing one’s values and faith. I was touched very deeply last week, as Mark and I visited with our dear neighbor who was dying of cancer. She shared with us that her intention in life was to be a good person, a good neighbor. She was all of that to us. And as I spoke to her family and friends, she was all of that to them, too. Even in her final days, Nora was asking what she could do for us.

Another form of powerful message comes from those witnessing our strengths and gifts. And, we must ask ourselves if we are fully sharing these talents, and creating opportunities in our personal and professional lives for this expression. It is much too easy to let it all ride, rather than embracing and finding ways to apply these strengths. Sometimes we may not be clear on how or where to use our talent, but I have found that if I create the intention for such opportunities, they will find me.

Taking a step at a time, based on your knowing of what feels right, will typically move you down a path of authentic living. Modeling this for our children helps them to learn to be their true selves. And we can learn from them, as they push against convention in order to live in ways that express their natures, rather than an “expected” path. I encourage you to embrace your right paths, and to support those around you as they embrace theirs, too.

This week I’m sharing an appetizer recipe that is one of the simplest I have ever made, and was a big hit. It has a great appearance for holiday get-togethers, too.

Raspberry Drizzled Brie

Wedge of Brie cheese, this can be purchased in the cheese section of your grocery
2 to 3 tablespoons raspberry jam or preserves (enough to cover the top of the Brie)
3 to 4 tablespoons slivered almonds

Toast the almonds in a pan over low heat. Watch closely, stirring once or twice in the process, as they brown. Be careful not to burn. Should only take a few minutes, and you will smell them toasting.

Remove the plastic wrap from the Brie, and place on microwaveable plate. Spread the jam over the top and microwave on half power for 20 to 30 seconds, to soften the brie and heat the jam so that it begins to drip down the sides of the wedge. Add time as necessary but watch carefully so that you do not melt the cheese. Sprinkle the toasted almonds over the top and serve with crackers, bagel chips, or bread.

Coaching Inquiries: Are you talking yourself out of something that is calling to you? Does anything in your life feel out of sync with your values or desires? Are you willing to embrace new activities or a new direction? What steps can you take this week to either let go of habits or commitments that aren’t serving you, or to begin to more fully express who you are?

If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.


May you be filled with goodness, peace, and joy.

Kate Kriynovich (
LifeTrek Coaching International
Columbus, OH

Telephone: 614-488-4659
Fax: 240-465-5848

Subscribe/Unsubscribe: Subscribe Services