Stopping The Pain…You didn’t drop in and I just had to

        YBLC BLOG Volume 5  September 24, 2016

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“Some of my feelings have been stored so long they have freezer burn”. Melody Beattie author of “The Language of Letting Go”.

This saying really spoke to me…

If you are struggling to find clarity with something in your life personally or professionally and it is not available to you today, which makes sense to you? Trust that things will become clear, OR struggle to gain perspective before it is time? Believe me, the latter will make you BSC (bat-sh-t crazy)!

When the Beast of fibromyalgia is pelting me with pain, is there a lesson? Pain hurts. It does not feel good. In the past, I tended to want to be in control & figure it all out. It wasn’t a conscious decision.

Today, I remind myself that it will only hurt for a while, to get off my own case.

I look around and see what were the triggers that let the Beast out to harass me. The weather? (I am the Great Canadian Weather Weenie.) Working like a mad woman with no thought to my well-being? (Have to keep firing her!) I don’t always know what the source is. I have learned to be ok with that and I push back when my boundaries are crossed, no guilt.

After being widowed for the second time, I kept hearing the Beatles song “Let it Be”. I can visualize, even now, where I was and what I was doing when it started playing…with family, in the car, coming out of a restaurant in Ottawa before I moved here.

How things in my life would work out sure wasn’t clear. Sensitive is my middle name. I was driving myself crazy agonizing over the“I should” and “I shouldn’t” and “what if’s”. That was on top of an overload of grief. I was used to working things out personally by myself and professionally with my husband, who was also my business partner. Taking the offer of business mentorship from a friend and savvy entrepreneur was my first best step that year.

In hindsight, I know the “Beast” originated from years of me not respecting my boundaries, being & doing everything for everybody and looking for approval from people who had none to give.

For a very long time I hung onto the inevitable painful feelings that are a part of growing past grief towards acceptance, healing and reviving to the other side. I have gotten to know myself much better throughout this process and am able to look at my life and realize many more gifts I received along the way.

It takes COURAGE to be willing to stand still and feel what you must feel. Take responsibility for your own self-care and watch how the flow and freedom of healing energy unleashes your potential! If you haven’t already, you will learn what the meaning of courage truly is. September is pain awareness month. Stop the pain.

 E_May3_2016

Love,

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Elaine Cooper YBLC Mom, Gramma, Author, Real Foodist, Speaker, Blogger, &  Aeroponic Urban Gardener

Taking the hassle OUT of healthy.


My Favourite Things in COOPER’S KITCHEN  

You didn’t drop in and I just had to. Ok, ok I ate the whole thing myself. Nope didn’t share even a bite!

Of course, not all at once as too much sugar and I don’t dance very well.

But you’ve got to try these brownies! or anything from this company located in Coaticook not far from my home town of Ayer’s Cliff.  Not this is what I call a time saver and it isn’t made by Betty “you know who”. Want gluten-free that tastes good? This prepared mix is free of potato starch, white flours, and additives. Just plain YUM and way healthier than most with dense whole grains (no wheat) like amaranth, quinoa and buckwheat.   Watch video

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Tell me YOUR why? Is it your intention to make adjustments to your eating and lifestyle to increase your personal and professional performance? Struggling to make it happen in your household? Have you received recommendations to make changes from your doctor with the warning, “or else”?  No need to feel overwhelmed or deprived. Turn your intention into action steps. Share with me your why for making healthier choices in your life.

Click here to schedule your 30-MINUTE CLARITY CALL.


Forward to a Friend    It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired.EC-Logo-Final-Med


NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.


You are receiving this newsletter because you expressed interest, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe. I’ll love you anyway and welcome you back anytime!

c) 2016 Your Better Living Coach all rights reserved

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Click here to schedule your COMPLIMENTARY 30-MINUTE CLARITY CALL to map out your next steps toward “Better Living”.

Woman Unleash Your Potential

If I were to just try to follow or pretend I was somebody else, it wouldn’t be the most true and distinctive version of my highest leadership.” ~ Abby Falik

We have a woman as prime minister in the UK, chancellor in Germany,  COO at Facebook, CEO Google & YouTube and maybe soon Commander In Chief / President to the USA.

IT IS OUR TIME TO SHINE!

IF YOU ARE GOING TO LISTEN TO ONE THOUGHT PROVOKING TELESUMMIT ABOUT POWERFUL WOMEN THIS YEAR THEN MAKE IT THIS ONE WOMAN UNLEASH YOUR POTENTIAL.

WE WILL HELP YOU UNLEASH YOUR POTENTIAL SO THAT YOU CAN PLAY YOUR PART.

THE LIFE STYLE AND BUSINESS TRANSFORMATION TELE SUMMIT

I am extremely honoured to have been invited to speak at Placida Acheru’s Transformation TeleSummit targeted purely at YOU AND HELPING YOU Unleash Your Potential.

By registering for this FREE event starting the 5th September 2016 and broadcast over three weeks, you have get the chance to hear the stories of 27 wonderful and Amazing Women who tell their stories of pain, healing and growth. Each of the specially hand-picked speakers is interviewed by Placida and broadcast in a session at times convenient to you. We are expecting over 2,000 listeners from across the world. GO HERE TO REGISTER  http://womanunleashyourpotential.com/elaine

I am inviting you to be one of those women. We will be covering topics such as Business, Money, Mindset, Love, Relationships, and Health.

It will be my privilege to have you listen to my story and that of the other fabulous ladies.  My speaking topic at this event is 5 Simple Switches for Better Living.

We deserve this time. You deserve this time. It is time for woman to support each other. Women are important.

It is time we all stepped up!

Some of the Other topics during this life transforming event include:

  • Winning by Caring – Secrets of The Thoughtful Leader
  • Parenting an LGBTQ child
  • Celebrate Being Perfectly Imperfect, How to get Ride of Overwhelm and Move Forward Towards Your Goals
  • How to Manifest to Attract Clients You Love
  • The Relationship between PNI – PsychoNeuroImmunology and Holistic Wellness

All our lives are made up of pieces of a jigsaw. Not only is it difficult to see how the pieces go together, it is often more difficult to see the picture we are trying to create.  http://womanunleashyourpotential.com/elaine

Do not worry, you are not failing or different from anyone else. We are all here on this earth for a reason. Our maker has a purpose for us all. We were given talents. It is our role in life not to waste the ones we have been given. One day we will be answerable for what we achieved in our short time on this planet.

Woman Unleash Your Potential Tele Summit is exactly what is says on the box!! We will help you take your talents, see the picture you want to create and find the way to put your life jigsaw together.

Do not miss this chance. Opportunities to change do not come around that often

Lastly: do not keep this to yourself. It is not our secret. Tell all your friends too!!!

Every woman deserves a chance. Register now at   http://womanunleashyourpotential.com/elaine

 

See you there!

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Link

…no it’s not what you think. I’m in love with rocks!

I got a little woo hiking on the red rocks of Sedona Arizona recently. I couldn’t help it with the sheer beauty surrounding me. The path was rough in some places and I had to pay attention to where I was making my next steps. Otherwise, I was taking it all in, the view, the beautiful day and feeling awestruck with the massive rock peaks.
Three months ago I mentioned to a friend I had been thinking of doing a road trip at some point exploring farmer’s markets around the country to meet the people and visit the places our food is grown in. Then I would share my experiences by writing & posting blog articles for others to enjoy.I never imagined that from that conversation, I would be tromping around at the Hoover Dam, filming a rare Grand Canyon rainbow, then perching on top of the red rocks in the Vortex of Sedona AZ  and getting there by using the less travelled roads. Lots to cross off my bucket list!

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Grand Canyon Rainbow

Ok, so what’s the big deal? Well, a few years ago diagnosed with fibromyalgia and wanting to stay under the covers with overwhelming pain and exhaustion, I couldn’t have imagined venturing out on a road for a week. A month? No way. I wouldn’t even have entertained the thought. How would I manage to keep from rocking the inflammatory boat that would drown me with fibromyalgia flare ups?

This time, my stinkin’ thinkin’ got booted out the door. I stopped thinking so much about it and grabbed the invitation for the opportunity to travel. No reason not to make this year mine, celebrating personal and professional milestones. Scared? Oh yeh. ’cause part of that time I would be travelling on the back of a sport motorcycle. With that visual in mind, I’ll tell you more next time.

A little confession here. I tried to ignore my birthday last year as I turned “60”! The very first time I experienced an “Ugh another birthday!” moment. This year I am making up for it and holding my own event. (Another one crossed off the bucket list)!

If you are in the Ottawa area I want to invite you to my birthday & business bash “Your Better Living Expo being held June 4 from 10- 4, benefitting  the Odawa Youth Social Enterprise program. Fun, Food, Education & Awareness for “better living” from the ground up. See you there?  Advance tickets are free. I will save you a hug!

See details and get your TICKETS here

Now, go on a treasure hunt of your own to find a nutrient dense food you haven’t tried yet. I’d love to hear what you chose.

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“BE CREATIVE” with this from my collection…

FIT FAST FUN RECIPES ~ CITRUS LIMEADE

The flavours of sweet honeydew, tart lime, and juicy red grapes combine in this smooth drink. A simple refreshing switch from sweet sodas and iced tea. Citrus fruits are rich in vitamin C and other healthful nutrients such as glutathione.

INGREDIENTS 

  • 1 small honeydew melon
  • ½ cup seedless red grapes
  • ½ cup freshly squeezed lime juice
  • ½ cup honey
  • 2 cups sparkling water

DIRECTIONS

  1. Cut melon in half, scoop out seeds, peel, nd cut into 1-inch cubes. Wash grapes well and remove stems. Freeze melon and grapes for one hour.
  2. Combine frozen melon and grapes with lime juice and honey in a blender. Puree until smooth, adding water as needed. Serve immediately.

Click here for your FREE 30 Minute Consultation  with me Want more energy and less stress? Let’s take the hassle out of healthy. It’s never too early or too late.

an apple a day and eating like Popeye

image1                   Click here

                 for this 3-Part FREE   Mini Series  

Feb 2, 9, 16

“Exposing Hidden Causes of Pain & Exhaustion” 

An Apple A Day

An Apple A Day

Determine that the thing can and shall be done and then … find the way.

Abraham Lincoln                  Volume 2 #2  January 2015

Are you finding out that what was good for you in the past may not be good for you now?  Remember the commercials with Popeye encouraging us to eat spinach to be strong?  How about this one ” Are you Coo coo for Coco Puffs” and  “Tony the Tiger is  GRRReat”!

Our relationship with food is complicated at best.  With myths and marketing rampant, it can be a challenge to figure out what is good for us and what might not be.  I know you’ve heard this one!   “An apple a day keeps the doctor away”. It is certainly possible to have a good diet and never eat apples, just as it is possible to pig out on apples and have a horrible diet.

Dr. Joe Schwartz, PhD  says in his book An Apple a Day that “No single foods have magical health properties”. The real key is variety, different fruits and vegetables to benefit from the complex array of vitamins, minerals and antioxidants that may be needed for good health.

If you are feeling overwhelmed by all the ‘shoulds’ and ‘shouldn’ts’ of eating, hang on to your hat! Nutrition is an ever developing  science with new discoveries made every day.

Is this year your intention to “get with it” and eat cleaner? Received recommendations from your doctor for changing your eating?  No need to feel overwhelmed or deprived.

Have some fun with my Apple Pan-Cake recipe. It is modified from a traditional pancake recipe that I used for years before having to change my own diet to gluten-free and dairy free. Have this as a breakfast, snack or dessert!

BE CREATIVE!

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P.S.

Got a minute? I would really appreciate your feedback!  My colleague Dr. Alan Chong and I are putting together a FREE MINI-SERIES With your help filling this survey, we will give you THE Blueprint for Living Pain Free & Energized increasing your productivity and your bank account in 2015!   THANKS!


 RECIPE Apple Pan-Cakefrom Cooper’s Kitchen (that’s me!)

Apple Pan-Cake

Prep Time: 10 minutes     Cooking Time: 25 minutes

Yield: 6-8 servings

 

 

INGREDIENTS

  • 1 1/3 C. all purpose GF flour mix
  • 2 tsp alum free baking powder
  • 2 large eggs
  • 1/4 tsp salt
  • 2 tbsp. raw cane sugar
  • 1 1/2 almond milk
  • 3 tbsp. melted butter (grapeseed or olive oil)
  • 1/4 tsp vanilla extract (Simply Organic is alcohol free)

DIRECTIONS

  1. Whisk eggs thoroughly then add almond milk
  2. Add egg mixture to dry
  3. Add melted butter or oil
  4. Mix quickly just until flour disappears. Lumpy is GOOD!
  5. Drop by scoopfuls onto a hot griddle or pan.  Turn when bubbles begin to break surface and brown other side.
  6. Stir dry ingredients together
  7. Watch how fast they get eaten up!

Elaine’s Tips (It’s even more fun when you have some help to do  the mixing)

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Forward to a Friend    It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


If you liked today’s issue, you’ll love the transformations you’ll experience with

Your Better Living Coach Wellness Programs to help you quickly break through to easily prepare healthy meals, saving you time & money as well as increase your energy and decrease the guilt about what you ‘should’ or ‘shouldn’t’ eat.

Is this year your intention to “get with it” and eat cleaner? Received recommendations from your doctor for changing your eating?  No need to feel overwhelmed or deprived.

Share your story with me?  SCHEDULE NOW

Elaine Cooper IHC Integrative Health Coach/Cheft AADP Certified

Putting the “F” into FUN with FOOD to increase your energy and decrease the guilt


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe.  We will welcome you back anytime!


NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.


c) 2014 Your Better Living Coach All rights reserved

thumbs up for this recipe

Volume 1 Issue 15  July 23 2014

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Thumbs UpI

It was all “thumbs up” at the Ottawa Raw Community Picnic last weekend.  Thanks  Angus for agreeing to hold the thought while I grabbed my phone for a shot.  A nice compliment along with the fact that the container was EMPTY when I picked it up before leaving!  Grab the video Watch video and recipe for the Raw Donut Balls or Kim Bits as I like to call them!

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With a background of the buildings on Parliament Hill it was a great setting to meet and greet others who share a passion for living healthy.  Rain threatened but held off and we had some lovely discussions all around.


Watch video         Cooper’s Kitchen ~ Recipe of the Week ~


RAW DONUT BALLS    aka  KIM BITS

INGREDIENTS

  • 30 Medjool daates
  • 2 c. dried flaked coconut
  • 2 c. almonds (cashews, or walnuts)
  • 2 Tbsp. hemp hearts
  • 2 Tbsp. coconut butter (not oil)
  • 2 Tbsp. maple syrup or (honey)
  • 4 tsp. cinnamon
  • 4 Tbsp raw cane or coconut sugar

Soak nuts & dates for a few hours or overnight. Drain and remove pits from dates. In food processor pulse nuts before adding dates and other ingredients (except cane sugar and cinnamon). Pulse again until mixture holds together. Form into bite size balls. Roll in cinnamon and sugar. Refrigerate if not serving right away or freeze for a later when you want a healthy sweet treat.

vegan, vegetarian, gluten free, dairy free, raw

Bon Appetit!



HAPPY SUMMER!  

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P.S   It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


Contact me for your FREE Get-Acquainted 1 on 1 call
to see how you can increase your energy and decrease your stress making eating and lifestyle adjustments.

Elaine Cooper IHC Integrative Health Coach/Chef Santé Intégrale

AADP Certified/Certifié

elaine@yourbetterlivingcoach.com

Putting the ”F” into FUN making practical food & lifestyle adjustments for reviving not merely surviving.


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe.     Will welcome you back anytime!


NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.

have a good laugh on me

Volume 1 Issue 14  July 19 2014

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Forget following the Kardashians. I love following Farmers’ Markets!  Does this make me a Farmers’ Market Junkie?  I discovered the Westboro Farmers’ Market in Ottawa recently.

Westboro Market

Westboro Market

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I  usually end up sharing an idea for a recipe . Rola from Kiwan Farms asked me how I was going to use the lovely swiss chard leaves raw & even invited me to visit their gardens.

I have a how-to-make this week’s recipe on video for you. Watch for my blooper.  After you have a little chuckle on my expense, I would love to hear from you what recipes you have tried and if you gave them a thumbs up or changed them to suit your tastebuds.  Enjoy!  Watch video


Watch video         Cooper’s Kitchen ~ Recipe of the Week ~

Raw Fresh Rolls        This is what I told Rola I wanted to do with the large swiss chard leaves.  These are aaamazing!

   Raw Fresh Rolls

Serve with your fave Thai sauce or sweet & sour sauce.

Makes about 6

INGREDIENTS

  • 1 c. raw sunflower seeds that have been soaked overnight & chopped fine
  • 1/2 to 1 c. chopped mushrooms
  • 1 c. herb medley chopped- parsley, cilantro, basil (I used purple bush basil, Vietnamese cilantro, parsley & reg. cilantro)
  • 1 tbsp garlic pesto or 1 clove garlic minced
  • 1 onion shallot chopped
  • 1 tsp lemon juice
  • dash herb salt or sea salt
  • pepper to taste
  • 5-6 large leaves ( swiss chard, romaine or bib lettuce)washed. Pat dry to remove excess water.
  • toothpicks (not q-tips!!! like I mentioned in video)

Chop raw sunflower seeds into a medium grind in food processor. Add rest of ingredients to processor and chop until all is finely chopped but not mushy. Fill washed/dried fresh leaves only up an amount that you can roll easily. Secure with (toothpick)…please remember to remove before eating!

vegan, vegetarian, gluten free, dairy free, raw

Bon Appetit!



HAPPY SUMMER!  

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P.S   It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.


Contact me for your FREE Get-Acquainted 1 on 1 call
to see how step-by-step you can increase your energy and decrease your stress around making eating and lifestyle adjustments.

Elaine Cooper IHC Integrative Health Coach/Chef Santé Intégrale

AADP Certified/Certifié

elaine@yourbetterlivingcoach.com

Putting the ”F” into FUN making practical food & lifestyle adjustments for reviving not merely surviving.


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe.     Will welcome you back anytime!


NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.

recognize this and recipe for infused drinks

Volume 1 Issue 13 July 12 2014

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clothespin 1/2

Recognize this?  It is half a wooden clothes pin….. used to hang laundry out on the line.   Getting my office set up I needed something to level my lamp. Instead of dashing out to the local reno store, I got to looking around. I spied the clothes pin and voilà! An easy fix to my dilemna.

So where am I going with this? Do you ever find yourself searching for answers to a situation turning things around and around in your head to find a solution? That little voice taunts and teases, intruding into every waking minute and even into your dream time. When it does, then it is time to kick it to the curb or it will suck up your energies faster than a sponge.

Is where you’re headed right now where you want to go? Are you ready to make some changes? Moving ahead means something has to change. Answers may be closer than you think.


FEATURE ARTICLE

Why drink infused waters? Infused waters are good for detoxification energy and hydration. Way easier on the budget than the artificially (natural) flavoured drinks on the market. Put as much fruit in water as you like and let the water sit for at least 30 minutes before drinking. Remove fruit and refrigerate.

Bottoms up!!


 Cooper’s Kitchen (that’s me)

FIT FAST FUN Recipe of the Week

1. Green tea, mint, and lime – For fat burning, digestion, headaches, congestion and breath freshener.

2. Strawberry and kiwi – For cardiovascular health, immune system protection, blood sugar regulation, digestion.

3. Cucumber, lime, and lemon – For water weight management, bloating, appetite control, hydration, digestion

4. Lemon, lime, and orange – For digestion vitamin C, immune defense, heartburn, (Drink this one at room temperature)


Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

signature 7_14 1To schedule your  FREE “Get Acquainted” call

 Elaine Cooper IHC Integrative Health Coach/Chef Santé Intégrale

AADP Certified/Certifié

elaine@yourbetterlivingcoach.com

Putting the ”F” into FUN making practical food & lifestyle adjustments for reviving not merely surviving.


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe. Will welcome you back anytime!


NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.

snack attack

Volume 1 Issue 12  July 2 2014

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There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!


FEATURED ARTICLE


Snack Attack

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

  • Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
  • Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”:

  • If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
  • If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
  • Instead of a cup of coffee, upgrade to green tea.

Instead of ice cream, upgrade to applesauce with cinnamon.

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack!

 

Remember FRESH IS BEST

Food Focus: Fruit                                                                                                                              

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

bananas orange pineappleWhether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic.

Here are a few summer fruits and their health benefits. Enjoy!

Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.

Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).

Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.

Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.

Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.

Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

yummi_raspberries_fruits


Cooper’s Kitchen Recipe of the Week:

Fruit Nut Smoothie

Prep time: 5 minutes              Yield: 2 servings

fresh fruit

Ingredients:

  • 1 banana
  • 1 cup soy or rice or almond milk
  • 1 cup seasonal berries
  • 1 cup diced melon
  • 1/2 cup almonds
  • 2-4 ice cubes

Directions:  Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a  coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

 Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

 HAPPY SUMMER!  

Signature Elaine-single

P.S.    The world belongs to those with the most energy.

says  Alexis de Tocqueville

Elaine Cooper IHC Integrative Health Coach/Chef Santé Intégrale

AADP Certified/Certifié

elaine@yourbetterlivingcoach.com

Putting the ”F” into FUN making practical food & lifestyle adjustments for reviving not merely surviving.


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe.

Will welcome you back anytime!


NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.

don’t be left out

Volume 1 Issue 9  June 4 2014

There is nothing that says summer like the smell of a sizzling BBQ. I rarely cook inside once the weather is nice.  It’s easier on the cleanup too.  But what if you aren’t into or able to eat those burgers and steaks like everyone else? You don’t have to feel left out. Or, maybe you just want to try something a little different?

Crunchy, chewy with a crispy outer shell, these delicious veggie burgers aren’t anything like the ones I’ve tried from the grocery store!  They are light on the beans with a nice mixture of chopped almonds, sunflower seeds, breadcrumbs and seasonings.  They cook just as well in the oven, griddle, or BBQ.

They can be also made gluten-free by using gluten-free oats, soy sauce, and breadcrumbs. If I don’t have any on hand, I toast a couple of slices then process them for instant breadcrumbs.

I made this recipe for retreat guests last summer. They loved it! Hope you will too.

****BTW- Fresh Pesto is a must for added yumminess! Just made some so I sneaked in an extra recipe for you this week.****


Recipe of the week


~~~~~Another RECIPE  from COOPER’S KITCHEN ~~~~~

 (darned near perfect)     Veggie Burger

INGREDIENTS

  • l large garlic clove, minced
  • ½ cup onion, diced
  • Flax eggs: 2.5 tbsp ground flax + ½ c. warm water, mixed in bowl OR 1 egg
  • 1 cup gluten-free oats oats, processed into flour (or regular oats)
  • 1.5 c. bread crumbs ( I toasted 3 slices and processed into fine crumbs)
  • 1 cup grated carrots
  • 1 cup cooked black beans,(rinsed and roughly pureed or mashed
  • heaping ¼ cup fresh herbs (like chives, parsley, cilantro or even a mix)
  • 1/3 cup almonds chopped (toasted if you prefer
  • ½ cup sunflower seeds, (also toasted if you prefer)
  • ½ tbsp Extra Virgin Olive oil OR grapeseed oil
  • 1 tbsp GF Tamari (soy sauce) or regular
  • 1.5 tsp chili powder
  • 1 tsp. cumin
  • 1 tsp. oregano
  • sea salt and black pepper to taste (about ½ tsp sea salt)
  • 2 tsp. turmeric
  • a dozen or so button mushrooms finely chopped

Directions:

Preheat oven or BBQ to 350F. In a large skillet sauté onions and garlic in 1/2 tbsp oil. Add chopped mushrooms. Stir occasionally and cook until mushrooms are soft and have lost most of their moisture. Cool. Mix flax egg (if using) in a small bowl and set aside for about 10 mins.Place all ingredients except spices and salt into a large mixing bowl and stir very well. It’s now time to add the seasonings.

    1. With slightly moist hands shape dough into patties. For uniform size use an ice cream scoop for measure. Pack dough tightly to help it stick together. I made about 8 good sixe patties.
    2. To cook: On an oiled skillet about 5 minutes each side: Baked in oven 25-30 mins. 15 minutes each side.

     

BBQ: prebake for about 15 minutes in oven before placing on a pre-heated grill
Doneness: with any of the above methods when golden and crisp on each side*
NOTE: *They might not be as firm as meat burgers but they sure look like them! They freeze up beautifully.


 

BONUS for you this week!     FRESH PESTO

Serve on burgers, spread on pizza crust as base, crackers or flat breads or in soups or stews.

Herb Medley

 INGREDIENTS

  •  2 cups fresh basil leaves, packed or fresh herb medleyequal amounts of parsley, chives & cilantro
  •  1/2 cup freshly grated Parmesan-Reggiano or Romano cheese (exclude for DF option)
  •  1/2 cup extra virgin olive oil
  •  1/3 cup pine nuts or walnuts (optional)
  •  3 medium sized garlic cloves, minced
  •  Salt and freshly ground black pepper to taste

Directions:

  1.  Combine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using walnuts instead of pine nuts and they are not already chopped, pulse them a few times first, before adding the basil).
  2. Add the garlic, pulse a few times more. Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula.
  3. Add the grated cheese and pulse again until blended. Add a pinch of salt and freshly ground black pepper to taste.

Note: Take advantage of fresh herbs in season. Can be frozen in a cube tray and popped into a freezer bag after firm.  Easy to pop out and quick to thaw.

Preserving Pesto

Elaine Cooper IHC

Integrative Health Coach/Chef Santé Intégrale

AADP Certified/Certifié

elaine@yourbetterlivingcoach.com

 

Putting the ”F” into FUN making practical food & lifestyle adjustments


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NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.