IT’S NOT YOUR FAULT!

Gallery

This gallery contains 4 photos.

Don’t mean to shout, but you don’t need to blame yourselves every time you make unhealthy eating choices. You’ve heard the chips ad “Bet you can’t eat just one!” The answer to keeping the addiction under control? Continue reading

I blame you Dad… for my streak

theno1thingDownload your “FREE REPORT

The #1 Thing You Can Do for Your Health In The Morning and Notice Results By Afternoon

When it comes to achieving optimal health, this is just ONE of the basic principles you can apply so you can improve your performance professionally and still feel like having fun with family and friends.


                                          FOLLOW Elaine Cooper YBLC

Volume 5   # 6 Newsletter  June   2016

The world belongs to those with the most energy. -Alexis de Tocqueville

My Dad was strong of character, physically active and a self-made entrepreneur. I blame him for my independent entrepreneurial streak!

Wedding 1; 2

Happy Father’s Day Dad

Dad was determined to wear the same grey suit (despite looking blue in little pic) both times he gave me away…20 years apart! He was darned proud that it still fit. Though he did wear a new shirt and tie! Thinking of you not just on Father’s Day, always.


 

ARTICLE Snack Attack

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!

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.

Food Focus: Fruit cropped-fruit-row.jpeg                                                                                                  

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 fibre 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!

Whether 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:

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.

 If you like today’s issue, you’ll love the transformations you’ll experience with increased energy and decreased stress doing the things you WANT to do not barely managing to do the things you have to.Family Time

Your Better Living Coach Wellness Programs take the hassle out of healthy, cleaning up eating and lifestyle habits to make it work for you and your family, saving you time and money in the process. Healthy doesn’t have to be weird!

When was the last time you were given the personal attention you need?

Schedule your  Confidential HEALTH HISTORY SESSION here 


COOPER’S KITCHEN       Fit Fast Fun Recipes

Kombucha is loaded with probiotics that are beneficial to gut health. A fermented beverage, it is fresh with just the right amount of zing. (That is unless you leave it too long. Then you have a fresh vinegar for salads!) Costly in health food stores? Pennies when you make it yourself.

Download your KOMBUCHA RECIPE here

BE CREATIVE!

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E_May3_2016EC-Logo-Final-Small      AADP

certified      IIN Wheel

 

FOLLOW Elaine Cooper YBLC Mom, Gramma, Author, Real Foodist, Speaker, Blogger, &  Aeroponic Urban Gardener living a saucy seasoned midlife taking the hassle OUT of healthy.


What is YOUR why? Is it your intention to “get with it” and make adjustments to your eating and lifestyle?  Have you received recommendations to make changes from your doctor with the warning, “or else”? How do you make it happen in your life?  No need to feel overwhelmed or deprived. Turn your intention into action steps.

Schedule your confidential HEALTH HISTORY SESSION here 


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.


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 let me know that you are interested or involved in “Better Living”  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

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.

no regrets…you?

FOLLOW Elaine Cooper YBLC  coach, real foodist, speaker, blogger,  aeroponic urban gardener & grandma geek taking the “Hassle out of Healthy”

          Volume 2 #7 April 29 2015

“Have regular hours for work and play; make each day both useful and pleasant, and prove that you understand the worth of time by employing it well. Then youth will bring few regrets, and life will become a beautiful success.”
Louisa May Alcott, Little Women

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Playtime

I recently attended a birthday celebration where I was asked if there was anything I wished I would have pursued. This actually stopped me speechless. (I know rare occasion!)
I couldn’t think of a single thing I would liked to have done that I hadn’t. My deep desire was to have a family and raise them to the best of my ability . No regrets!
I grew up believing in the “happily ever after”.  You know the Cinderella and her handsome ‘fella story! I found the handsome ‘fella and we fell into the ” love each other for ever” mode. We were self-sufficient, living in the same area we had grown up in, simply with intention & purpose.
Eventually ambition and a sense of adventure had us packing up and moving. Did I mention across the country…scared stiff crying for most of the way.

 

To be continued …
Watch for my next article as I take on the challenge of sharing my “mess”.

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P.S. Have you decided it is time to take the hassle out of healthy to make it work for you and your family?  Go here   Busy Mother Cooking For Family


RECIPE for you from…

Cooper’s Kitchen

(That’s me)


Veggie Wraps

with Herbed Hummus (click here)                                                           vegan, vegetarian, gluten free, dairy free, egg free

 An easy lunch recipe loaded with goodness!

Fresh Rolls

Veggie Wraps

Ingredients·

  •     12- 16 green leaves (swiss chard, large romaine or  collard
  •     1 cucumber peeled (or not)
  •      1 red bell pepper
  •      ½ cup hearts of palm, rinsed and patted dry
  •      1 small carrot peeled
  •      1 stalk celery
  •      2 cups herbed hummus (see recipe blog post)
  •      1 ripe avocado sliced
  •      ½ cup raw cashews, toasted and lightly crushed
  •       20 basil leaves
  •       1 tbsp chopped fresh chives.

Directions

1.     Steam greens (not if using romaine) for 1 minute. Remove immediately and let cool. Lie flat and arrange into triangles. Lay a paper towel on top and roll rolling pin or jar over the leaves to crush the veins.

2.     Cut cucumber, red pepper, hearts of palm, carrot and celery into thin strips. Combine in a bowl and stir.

3.     To assemble the wrap, place a rectangle of leaves (2-3) on a cutting board.   Spread ¼ of hummus along one of the longer edges. Follow with ¼ of the avocado on top of hummus, then same for cucumber mixture cashews, basil and chives.IMG_0432

4.     Roll up halfway, tucking in ends so filling won’t ooze out. Finish by rolling up as tight as you can. Keep going until you have made 4 wraps in all.

  Serve as is (minus the toothpick!)

 

If you like today’s issue, you’ll love the transformations you’ll experience with Your Better Living Coach Wellness Programs  that take the hassle out of healthy, making it work for you and your family, saving you time and money in the process.

E-Chef

Is it your intention to “get with it” and eat cleaner? Received recommendations from your doctor for changing your eating habits ? No need to feel overwhelmed or deprived. Turn your intention into action steps. What is YOUR why?

SCHEDULE your DISCOVERY SESSION HERE      


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.


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 let me know that you are interested or involved in “Better Living”  subscribed or are enrolled in Your Better Living Coach Wellness Programs.  If you no longer wish to receive this simply unsubscribe. Welcome you back anytime!

c) 2015 Your Better Living Coach all rights reserved

faces of courage

Volume 1 Issue 18 November 19, 2014

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courage lives here

What we feed our soul is as important as what we feed our bodies never more so than when  experiencing major life change.  I spent an afternoon recently with friends I hadn’t seen for quite awhile.  Actually, way longer than I had preferred. Continue reading

Je vous ai promis

Pesto Fan Skylar

Je suis ravie de vous avoir rencontré lors de mes trottinages dans les Cantons de l’Est.              Dame Nature nous a vraiment choyées avec le beau soleil!

Quelques devinettes sur l’ingrédient secrète dans le pesto étaient des framboises, du cumin, des tomates séchées et autres. C’était de la menthe! Deux personnes l’ont devinées et la gagnant Brigitte Lacroix profite d’une session privé Chef Chez Vous.

Je vous ai promis de vous faire parvenir les recettes de base de ma collection de Fit Fast & Fun pour le pesto et le granola. Si vous avez des questions ou bien vous aimeriez commenter, vous n’avez qu’à répondre à ce message. J’aimerais bien savoir si vous les avez réussies. Les voilà!

 

 


RECETTES  SANTÉ   de ma COLLECTION FIT FAST & FUN


GRANOLA   végan, végetarian, sans gluten, sans produits laitiers

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Ingrédients

  • 6 tasses de flocons de gruau  (ou sans gluten )
  • 1 tasse de flocons de noix de coco non-sucrés   (sans sulfate)
  • 1/2 tasse d’amandes* tranchés
  • 1/2 tasse de pacanes* hachées gros (crue)
  • 1/3 tasse de graines de citrouille non-salées (crue)
  • 1/3 tasse de graines de tournesol non-salées (crue)
  • ½ tasse de sirop d’érable pur ou du miel OU (le sirop de riz est recommandé pour le plus faible teneur glycémique)
  • ½ tasse d’eau (du beurre d’amande ou de tahini ou bien de la compote de pomme)
  • ¼ tasse d’huile de coco OU (l’huile de pepites de raisin )
  • 2-3 c. à thé de cannelle  (selon votre gouts)
  • 1 c. à thé de muscade
  • 1-2 c. à thé de gingembre
  • ½ tasse de canneberges séchés  (sucré avec du jus)
  • ½ tasse de raisins secs   (sans sulfate au besoin)

Préparation:

Préchauffer le four à 325°F.  Combiner l’avoine, le noix de coco, les amandes*, les pacanes*, les graines de citrouille et de tournesol dans un grand bol. Combiner le sirop, l’eau, l’huile et les épices dans un moyen bol ou une grosse tasse à mesurer et verser sur le mélange d’avoine. Bien mélanger.

Tapisser un rôtissoire (12 x 15 pouces) ou une tôle à biscuit (avec un grand rebord) de papier parchemin. Répandre le mélange dans le plat.

Cuire pour 30 minutes. Brasser le mélange. Continuer la cuisson jusqu’à ce que ce dernier soit doré – environ 15 minutes. Surveiller pour ne pas que ça brule.

L’arôme délectable vous indiquera la fin de la cuisson! Lors du refroidissement, le mélange deviendra croustillant. Servir avec du yogourt ou du lait et des fruits pour déjeuner. Délicieux en collation aussi!

P.S. Laisser refroidir complétement avant le storage. Incorporer les canneberges et les raisins secs seulement après que ce soit refroidi à moins que vous vouliez que ces derniers deviennent secs. Se conserve au réfrigérateur indéfiniment.

 Avertissement!!  Une seule recette pourrait être dévorée avant qu’elle soit refroidie! Doublez les ingrédients pour en faire une plus grosse quantité.

*(omettre pour les allergies aux noix)


PESTO                                 végan, végétarien, sans gluten, sans produits laitiers, crue

Ready for Pesto

Ready for Pesto

Déguster en soupes, sauces ou  ragôut sur des craquelins, pains plats ou pizza.

INGRÉDIENTS

o       2 tasses de feuilles de basilic frais, des quantités égales de persil, ciboulette et coriandre (même de la roquette OU des épinards)

o       1/2 tasse de parmesan Reggiano ou fromage Romano fraichement râpé (omettre pour allérgies aux produits laitièrs)

o       1/2 tasse d’huile d’olive extra vièrge

o       1/3 tasse de noix de pin ou noix de grenobles*

o       3 gousses d’ail moyennes (enlever la peau)

o       Sel et poivre fraichement moulu au gout

Mélanger le basilic avec les noix de pin* dans un robot culinaire et battre quelques fois. (Si vous utilisez des noix de grenoble* au lieu des noix de pins et ils ne sont pas hachés, battre avec le robot avant d’ajouter le basilic.) Ajouter l’ail et battre quelques fois. Ajouter l’huile d’olive tranquillement en continuité pendant que le robot est en marche. Arrêtez et nettoyer les rebords du robot avec une spatule. Ajoutez le fromage râpé* et battre jusqu’à ce que le tout soit bien mélangé. Se conserve la semaine aux réfrigérateur ou congélé indéfiniment.

*(omettre pour les allergies)

http://elainecooper.towergarden.ca   cultivez vos fines herbes et legumes sur le TOWER GARDEN


Your Better Living Coach on the road

It has been a busy (and FUN) couple of weeks at market & street fair demos in the Eastern Townships of Quebec.  Lots of  taste testing and promoting upcoming Your Better Living Coach Coach fall cooking classes.

Pesto Fan Skylar

Skylar and Mom Heather stopped for a taste and a guess on what the secret ingredient was in the mystery fresh raw pesto.  Was really neat to hear all the guesses ie: raspberries, cumin, sundried tomatoes and more. Two people guessed it right.   It was MINT!!  Congratulations to the winner Brigitte Lacroix!  Can’t wait to work with you and your friends at your Chef at Home session.

I promised to send out the basic recipes from my Fit Fast & Fun for Pesto and Granola.  If you have any questions or would like to comment just reply back to this message..  Be adventurous and use some of your favourite flavours. I would love to hear how they turned out for you!

 See below


RECIPES from Cooper’s Kitchen (that’s me)

GRANOLA   vegan, vegetarian, gluten free, dairy free

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Ingredients

  • 6 cups old-fashioned rolled oats  (or Gluten Free rolled oats )
  • 1 cup unsweetened coconut flakes   (sulphite free)
  •  1/2 cup sliced almonds*
  •  1/2 cup coarsely chopped pecans* (raw)
  •   1/3 cup unsalted pumpkin seeds  (raw)
  • 1/3 cup unsalted sunflower seeds  (raw)
  •    ½ cup pure maple syrup or honey OR (rice syrup is recommended for lowest glycemic content)
  •    ½ cup water (almond* or tahini butter* or applesauce)
  •   ¼ cup coconut oil OR (grapeseed oil is nice too).
  •    2-3 tsp. cinnamon  (to your taste)
  •    1 tsp. nutmeg
  •    1-2 tsp ginger
  •   ½ cup dried cranberries  (sweetened with juice)
  •    ½ cup raisins   (sulfite free if sensitive)

Preparation:

Preheat oven to 300°F.  Mix oats, coconut, almonds, pecans, pumpkin seeds and sunflower seeds in a large bowl. Combine syrup, water, oil and spices in a medium bowl or large measuring cup and pour over the oat mixture. Stir until well combined.

Line a large (12-by-15-inch) roasting pan or large rimmed baking sheet with parchment paper. Spread the mixture into pan.

Bake for 30 minutes.  Stir. Continue baking until golden brown for another 15 minutes or so. Watch carefully near end to prevent burning.

The yummy aroma will tell you it’s done! It will crisp up even more while cooling. Store in an airtight container in the fridge. Serve with yogurt or milk and fruit for breakfast.  Great for a snack on the go anytime.

P.S. Let cool completely before storing. Stir in cranberries and raisins only after it is cool unless you want them to really dry out.  Store in fridge indefinitely.

 Warning!!! Making a single recipe may get eaten up even before you it gets a chance to cool!            Double up ingredients for a larger batch.

*(leave out for nut allergies)



Fresh  Pesto                                 vegan, vegetarian, gluten free, dairy free, raw

Ready for Pesto

Ready for Pesto

Enjoy in soups, stews or sauces as a spread on crackers, flat bread or as a pizza base.

INGREDIENTS

o       2 cups fresh basil leaves, packed or equal amounts of parsley, chives & cilantro (even arugula OR spinach

o       1/2 cup freshly grated Parmesan-reggiano or Romano cheese (omit for Dairy Free)

o       1/2 cup extra virgin olive oil

o       1/3 cup pine nuts (may be omitted for nut/seed allergies)

o       3 medium sized garlic cloves skins removed

o       Salt and freshly ground black pepper to taste

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.) Add the garlic, pulse a few times more. Slowly add the olive oil (or grapeseed) in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor with a rubber spatula. Add the grated cheese (if using) and pulse again until blended.

 

http://elainecooper.towergarden.ca   GROW YOUR OWN Fresh produce on a TOWER GARDEN


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

Follow me

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.


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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.