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New Year’s Evolution: Evolve Instead of Resolve! (New Date/Time)

Join me for this FREE teleclass:

New Year’s Evolution:
Evolve Instead of Resolve!

New Year's 2012
This year how about making it about you?  Put yourself first for once.

You won’t be alone if you’ve already forgotten your New Year’s Resolution.  And you won’t be alone if you feel a twinge of guilt about that.

Are you afraid that another year will go by without reaching your goal to get organized, stick with an exercise plan, drop the weight, or better manage your stress?

Like many people, I failed for years to stick with my New Year’s resosutions until I got smart and tried something different.  And it worked!  For the past decade, I’ve used what I call a “New Year’s Theme” instead of a resolution to keep me on track with my dreams.  This may sound like a small shift, but it has made a huge difference for me.  Every year now I’m confident that my theme will get me where I want to go.

A theme is a lot more energizing than a vague wish to get thin or get fit.  It pulls you forward instead of you having to push yourself to stick with your plan.  It’s more holistic.  

Your personal theme is like a clarion call—it announces your intention and sets your energy.  When you have a powerful, personal theme, it’s a beacon that will light your way in 2012.  And it will help you evolve as a person.

In this inspiring, content-rich session you’ll learn:
  • The 5-step process to choose a theme for 2012 to guide you throughout the year.
  • Personal strategies to keep your theme top of mind.
  • How to use your theme to evolve in 2012…and every year thereafter.
Bonus: Experience the transformation as I coach a few lucky participants in choosing their
theme.  See how the 5-step process works, firsthand.
Day/Date: Wednesday, January 18, 2012
Time: 10-11am PT | 11-12pm MT | 12-1pm CT | 1-2pm ET

Cheryl and TobyCheryl Miller is a wellness strategist, life coach and Mayor of
She has an M.S. in Exercise Physiology & Community Health and extensive training as a coach.
As former director of an award-winning wellness program for 80,000 members, Cheryl implemented programs to help employees live healthy, happy, productive lives…in this lifetime.
In 2003, Cheryl founded the online wellness portal  She has written multiple ebooks and e-courses and has been called “one of the most innovative wellness coaches in the industry.”  Cheryl recently became the Official Guide to Wellness at (the #1 self-improvement site with more than one million visitors a month).
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Soup – A Perfect Food

Chicken Veggie StewI have made a different kind of soup twice a week for the past 6 weeks and I never get tired of it.  That is, I don’t get tired of making it, and I don’t get tired of eating it.  I make enough for about 4 servings–sometimes 6 servings.

Soup is one of the easiest (and fastest) things to make.  In my basic recipe I start by sauteeing onions and garic.  Next I add a box of broth, toss in some veggies and meat or other protein.  In a quick 30 minutes you have dinne!  It’s so much faster than driving to McDonalds or any other restaurant.

You can add any veggies you like (fresh or frozen).  I highly recommend that you use up whatever’s in your refrigerator (or freezer).  When the carrots and celery start to wilt, make a pot of soup.  Carrots, celery and onions are considered the soup trio (they make any soup taste great).  They also make a great broth if you want to boil ’em up before they get too limp to salvage.

Here’s a “recipe” for the Chicken Veggie Stew I made for dinner tonight.  It was done in 30 minutes….and so was the cornbread.

  1. Sautee a whole onion (chopped) (Note:  I sauteed it in a small amount of the chicken broth)
  2. Add a box of broth (chicken or vegetable)
  3. Add a small potato or two (I peel them if they get a green tinge and dice them in large chunks)
  4. Add a bag of frozen veggies (mine included carrots, green beans, peas, and corn)
  5. Rough chop some greens (I used curly kale)

For Variety

I’ve made so many brothy soups recently I wanted this one to seem different so I thickened it a bit to make it more like a stew.  To thicken the broth, use a small jar with a tight fitting lid.  Add about 1/2 – 3/4 cup liquid (broth, water, or milk, etc.) and about two tablespoons of flour or corn starch (I used whole wheat pastry flour because that’s what I had on hand).  Shake the jar to fully mix the flour and water and pour it into the bubbling soup.  Let it cook another 5 minutes or so. 

That’s just one kind of soup.  Change up the protein and veggies to make endless modifications.

Bonuses:  Your house will smell fantastic as this cooks, you’ll use up produce in your fridge, you’ll eat a light but satisfying meal, and you’ll be loaded to the brim with nutrients to help you stay healthy.  Not only is soup incredibly fast to make, but it’s incredibly satisfying and nutrient dense.  It’s also great for weight loss. 

Cheryl’s Soup Kitchen Cheryl's Soup Kitchen

For more soup ideas, check out my ebook Cheryl’s Soup Kitchen.  I include recipes not only for many kinds of soups, but I also give recipes for side dishes to fill out the meal.  And I provide tips on ways to streamline your kitchen for fast food preparation.  Check it out here:

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Use Active Journaling Techniques to Unleash the Magic in Your Life!

Unleash the Magic!



June 1 – July 20, 2011
8 Consecutive Wednesdays

7:00 – 8:30 pm
Unity Church of Lawrence (sanctuary)
900 Madeline, Lawrence

A Transformational Workshop

Are you ready to discard old stories about who you are, what you do, and what you believe in?  Find out how you can replace old, worn out ideas, beliefs, and habits through magical, mini transformations. 

Unleash the Magic is an interactive workshop led by Cheryl Miller, Wellness Strategist, Life Coach & Mayor of CherylMillerVille (a thriving, online community of 6,000 subscribers).

Using Cheryl’s unique “LIFE in your LAP” Active Journaling Process, you will be guided through a series of self-reflective, inner exercises to help you Unleash the Magic in these 8 areas of your life:

1. Money

2. Time

3. Spirit

4. Food

5. Fitness

6. Space (car, home, office)

7. Personal Growth

8. Self-Care

Learn how to design your own magical life and experience opportunities for removing blocks through music, dreams, belief exploration, Emotional Freedom Technique (EFT), energy healing, guided meditation and visualization, Haiku, and more!

PLUS! Special guests will lend their magical gifts to our journey every week

· Carla Mumma, EFT practitioner

· Vi Hamilton, Energy Healer

To learn more about this unique program and to register, visit:

We hope you’ll join us!


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Let’s Talk About Having Fun!

I don’t know about you, but I tend to be a bit serious about life—I could use more fun in my life.   But what?  How? Let's Talk About Healthy Happy LivingWe’re kicking off our Let’s Talk About Healthy, Happy living series talking about fun.   

Here’s who needs to come to the call, Tue. Feb 15:

• You, if you’re good at having fun (we need to hear your secrets)

• You, if you seldom have fun (we want to inspire and expand your world)

• You, if you are in the middle like me (we want to tip you onto the fun end of the spectrum)

Come to the first call in the series this Tuesday, February 15 and share your take on fun (Do you know how to have fun? Are you fun-deficient? Do you have suggestions for having more fun?)

More info about the series and signup:

When you sign up, you’ll receive an email with the call-in details.  If you’re not sure whether you have signed up for this series yet, go ahead and sign up.  You’ll get just one notice (unless you use a different email). 

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FREE Series: Let’s Talk About Healthy, Happy Living

Let's Talk About Healthy, Happy Living

You’re invited to join me for a free conversation series (twice a month) about health and wellness topics ranging from getting good sleep, to healthy snacking, to personal development, to eating organic, to decluttering, to healthy aging and more.  All you need is a phone. 


Here’s how to join in the conversation:

First and Third Tuesdays every month
5-6pm PST | 6-7pm MST | 7-8pm CST | 8-9 EST

More info:

We’ll have folks from all over joining in on the discussion—from all walks of life and full of varying perspectives. Imagine the energy and wisdom! 

Everyone is invited to join in or just listen.  All you need is a telephone to participate.

If you’re longing for lively, engaging conversation about health and well-being, visit this link to find out more:

You can participate in any or all calls, and you can opt out of the series at any time.

Don’t miss it!

Please invite your friends,  family, and colleagues to participate:

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Self-Care in December? Who has time! Tonight?

Every year I cut back a little more on holiday commitments and reserve space for the most precious elements of the holiday. This year, the only thing I’m doing for Christmas is spending time with my family—no gifts and no baking.

momdad05I’ve written several blog posts about the health of my aging parents – Mom 90, Dad 87. Mom is in the final days or weeks of colon cancer and dad is dealing with a pacemaker operation and dementia. There’s not much time for other holiday folderol this year – but believe it or not, I’m taking a good deal of time for self-care. In fact, last night I slept for 10 hours and I’ve cleared my slate for the rest of the week.

With the family stresses associated with holiday travel, gifts, baking, shopping, errands, decorating, most people don’t think they have time for good self-care. So they skip it. Then the stress creeps in: irritability, headaches, colds, flu, cold sores, sadness, weight gain, and low energy. These are all signs that self-care is needed.

I want to show you how I’ve learned to live a very sane December. I’ve teamed up with the amazing Sandra Ahten (the Reasonable Diet guru, to share our combined ideas of how to live reasonably and peacefully this December. We’ve lined up 4 teleclasses—every Tuesday in December–to share our tools and inspiration to help you manage your time, your health, your stress level and even your weight so you can remain sane and reasonable this December.

The first teleclass starts tonight but you still have time to sign up – all sessions will be audio taped, so if you need to miss a class or two, not to worry. You can listen any time to the replays. Find out more here:

I’d love to have you join us!

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11 Things I Want to Accomplish Before 11-11-11

I’m thinking about 11 things I’d like to accomplish before 11/11/11.  Here are my initial thoughts….I see this list evolving over time as I get more clear on what I want to create….and who I want to be:

  1. Being more effortlessly organized (not struggling over being organized).
  2. Eating 80%  of my diet in whole foods that are simply prepared and taste fantastic.
  3. Strengthening my body without going to the gym.
  4. Following My Peace Plan
  5. Breathing to energize all of my cells.
  6. Living as if money is a nonissue
  7. Finding opportunities in all challenges.
  8. Adoring how I spend time.
  9. Melting into rest and deep, rejuvenating sleep.
  10. Feeling compassion for all, even me.
  11. Contributing and sharing my best self.

At the comment link below, share your list or partial list of things you want to accomplish or ways you want to be.

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The Best One Pot Fall Meal

I made the BEST one pot fall meal of the century – well maybe the best this month.  It was fast and delicious.  Here’s how I made it (without a recipe so you’ll have to use your intuition like I did).  I’ll give a few guidelines to get you close.

Indian Lentils, Quinoa and Vegetables

5-6 cups water to simmer the following:

  • 1 cup orange lentils
  • 1/2 cup quinoa
  • Several shakes of onion flakes (I was too lazy to peel and sauté an onion)

After about 15 minutes of simmering I added the following for another 15 minutes:

  • 1.5 cups of chopped yellow summer squash
  • 1.5 cups of chopped zucchini squash


  • 1/4 teaspoon salt
  • 1/8 teaspoon fresh ground pepper
  • a few shakes of hot pepper flakes
  • 1/2 cup Madras simmer sauce (Seeds of Change Brand)
  • 1 tablespoon ginger/garlic paste (again too lazy to make my own) 

So in about 30 minutes I had a fabulous meal with leftovers for the week and only one pot and one knife to wash.  The cost was probably $3.00 for several meals.

Day 2 Leftovers with a Side of Grilled Fresh Pears

I decided to “grill” some fresh pears in my George Foreman grill (picked up for free during the KU Dumpster Diving extravaganza that occurs every year after school lets out and students abandon everything they can’t strap to their backs or put in their cars).

The grilled pears were so s-w-e-e-t and a great accompaniment to the spicy Indian lentils and quinoa.

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Clean Up, Clean Up, Put Your Things Away

Some of us didn’t learn this little clean up song when we were young.  It’s not too late.  Cleaning up is a skill; it can be learned.

If you want to learn to clean up your messes, put your things away, see the freebie below this video. 

Zen in 2010 Free Teleclass FREE TELECLASS – Zen in 2010, Thursday evening, September 30

If you’d like to clean up your inside and outside spaces (think inside your head and inside your house), join me for a free teleclass.  All you need is a telephone.  Here’s the link to read more and sign up:

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Healthy, Happy, Resilient People

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