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

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.

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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”.

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.

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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

sticks n’ stones

FOLLOW Elaine Cooper YBLC  coach, speaker, blogger, cook, passionate urban gardener

          Volume 2 #6 April 15 2015

The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach- author Benjamin Mays

Ever been called names?  As a child we may not have the words handy to even out the hurt with standing up for ourselves. Is the bully following the crowd, because it makes them feel good? Or doing it because it is the ONLY way they feel strong? Anyway you look at it bullying is wrong. Knowledge is powerful for the abused as well as the abuser. So is the support from others and the power of forgiveness to move on.

As an adult do those words echo from the playground? What have you discovered that has taken you from the pain for letting go?


Now that spring has finally sprung making way for warmer days and outdoor activities, what are the signs that you look for? Here are two of mine. Crocuses at my Mom’s pushing their heads out into the sunshine. And now the ice going out of the Ottawa River.

Spring is sprung!

Spring is sprung!

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Happy Spring!

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P.S. Imagine having the energy to do the things you want as well as the things you have to. Want to find out how?  More info here 

Have a look!


RECIPE for you from …

Cooper’s Kitchen    


Herbed Hummus

 Much lower in fat than traditional hummus use as a veggie dip, spread, or topping.

 Ingredients·

  • 1 cup fresh basil leaves lightly packed
  •    ½ cup tarragon leaves, lightly packed
  •    4 cups garbanzo (chickpeas) drained and rinsed
  • 1 cup vegetable broth
  • ½ cup fresh flat-leaf parsley, lightly packedjuice of 1 lemon
  • 2 tbsp. toasted sesame seed
  • 2 cloves garlic¼ cup chopped chives

Directions

1.     Rinse and pat basil and tarragon leaves dry, and chop coarsely. Transfer to food processor with beans, broth, parsley, lemon juice, sesame seeds, and garlic.

2.     Process until creamy or desired consistency. Stir in chives. Store in sealed container in refrigerator. Will keep for 4 days.

Elaine’s Note:

I like to use my fresh or frozen pesto to flavour this hummus as an alternative to using fresh herbs. This makes a large recipe you may want to ½ the ingredients. Do not freeze.

Picked these from my  aeroponic Tower Garden.Herb Medley      GF DF Vegetarian

Be Creative!

If you like today’s issue, you’ll love the transformations you’ll experience with Your Better Living Coach Wellness Programs  saving you time & money increasing your energy and decreasing the guilt about what you ‘should’ or ‘shouldn’t’ eat.

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.

 SCHEDULE your Discovery Session HERE  Tell me your why.


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

 

love your liver and cauliflower pizza dough

FOLLOW Elaine Cooper YBLC                  Volume 2 #4 February 18, 2015

Fear is the memory of pain       Addiction the memory of pleasure  author unknown

“Give your liver a break!”  Just off the 3 Part Mini-Series with Dr. Alan Chong and that is just one of the tidbits from our interview with Gastroeneterologist Dr. Christian Turbide. Cauliflower, broccoli and any of the cruciferous veggies are harder for your liver to digest. Steam a little before eating. Coloured cabbage Let me know how you like the pizza crust recipe I have for you today.

Weird or wonderful?

Just in case you missed the mini series, you can still catch all 3 parts of the on replay. Click on links below.  Listen for our special announcement in part 3 Nope, not going to give it away now, not even a little bit!

 

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P.S.  Ok, I am in up to my armpits with talks and live events.  Having fun doing it! Check out these upcoming events live and online. Saving you a hug!

Friday Feb. 20 online : TGIF Business Networking Hangout discussing Healthy Lifestyle, Healthy Business.

Fri-Sun Feb. 27-Mar 1 live : at the Hellenic Center  Body, Mind, Spirit & Community Fundraiser for Amethyst House.

P.S.S. Mini Series replay links. Just click to watch

“Exposing Hidden Causes of Pain & Exhaustion”.

Episode #1:  “GI Specialist reveals REAL causes of Pain, Inflammation and many Chronic Diseases

Episode #2:  “Entrepreneurs Risk Pain & Exhaustion for Success”

Episode #3: Role of Food, Lifestyle and Microbes on Chronic Pain & Fatigue 


RECIPE from Cooper’s Kitchen    


Cauliflower Pizza Dough

Prep Time: 15 minutes     Cooking Time: 15 minutes       GF DF Vegetarian

Ingredients

  • 1 medium head of cauliflower – about 3 cups processed
  • 1/4 tsp sea  salt
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/2 tsp garlic powder (opt)
  • a few shakes of crushed red pepper
  • 2 tbsp almond meal (is almond flour)
  • 1 tbsp (or more if desired) nutritional yeast (0r not)
  • 1 tbsp olive oil or grape seed oil
  • 1 egg
  • 1 1/3 c. mozzarella (or shredded dairy free cheese like Daiya (pepperjack is my fave) to mix into dough & at least 1 cup to spread on top before broiling
Directions
  1. Place a pizza stone in the oven, or baking sheet while oven is heating. On a cutting board, place a large piece of parchment paper.
  2. Wash and thoroughly dry a small head of cauliflower. Don’t get one the size of your head unless you are planning on making 2 pizzas.
  3. Cut off the florets. Pulse in your food processor for about 30 seconds, until the consistency of crumbs. You should end up with about 3 cups cauliflower.
  4. Place in a microwave safe bowl with a little water and cover. Microwave for 4 minutes. Next, drain steamed cauliflower onto a clean tea towel and allow to cool
  5. Once cauliflower is cool enough to handle, wrap it up in the dish towel and ring the water out of it. You want to squeeze out as much water as possible.Cauliflower  pizza dough
  6. This will ensure you get a chewy pizza like crust instead of a crumbly mess.
  7. Combine cauliflower with your spices, your almond meal, your nutritional yeast (if using),  olive oil and 1/3 c shredded cheese. Mix to incorporate all the ingredients. Now add your egg and mix again. Hands work great.
  8. Now you are ready to form the dough into a crust on your parchment paper. Pat it down thoroughly, you want it nice and tightly formed together. Don’t make it too thick or thin

 

IMG_0858        9. Carefully, using a cutting board, slide the parchment paper                      onto your hot pizza stone or baking sheet in the oven. 

(My nose usually knows when it’s done! about 12- 15 minutes, or until it starts to turn golden brown and the edges crisp up. ( I still use a timer in case I get distracted) Remove from oven and let cool.

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Elaine’s Tip: 

As tempting as it is to taste right away, wait a couple of  minutes to cool. Using a pizza cutter and a spatula serve up your delicious grain-free and dairy-free cauliflower crust pizza! Any leftovers?  Freeze for lunches.

Be creative!


If you like today’s issue, you’ll love the transformations you’ll experience with Your Better Living Coach Wellness Programs  saving you time & money increasing your energy and decreasing the guilt about what you ‘should’ or ‘shouldn’t’ eat.

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

 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 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!      c) 2015 Your Better Living Coach all rights reserved

 

 

30 Shades of Red and Fudgey What Cake?

FOLLOW Elaine Cooper YBLC                  Volume 2 #3 February 11,2015

20 years ago I totally embarrassed myself in the movie theater on a date with my ‘then’ husband. (Sharing a little of his humor! He called me his ‘current’ wife”). We were watching Dances With Wolves with Kevin Costner. In one of the first scenes Costner came onto the screen in a huge close-up and I……..gasped (very loudly) to the delight of the ones around me. Good thing it was dark ‘cause their snickers made me turn 30 shades of red.

Reading an article about Costner’s latest movie and his comments about people “considering him heroic” is what inspired my blog today. Superheroes fighting evil isn’t only on the big screen. He talks about being authentic, having strength of character and human decency in day-to-day life. His heroes are his Dad that passed and others. This movie wasn’t intended to be a message yet he learned lots about himself, directing and starring in it. Costner debuted in Dances With Wolves 20 years ago (YIKES!) and I still think he’s an all-around hunky guy even at 60!IMG_4971

I know I am pushing it combining Happy Valentine’s Day wishes, with my next comments. It has me thinking of the two guys that chose to share their love & the rest of their lives with me, my late husbands Gerry & Bob.

Life didn’t quite live up to my expectations of when “death would us part”. It is only through guidance and support I can feel blessed rather than bruised. Believe me, it has taken a whole lot of ‘something or other’ to share this with you. Was that courage I felt? What’s changed for me? Learning to be my own valentine as well as opening myself up to feel their energies instead of defaulting into the pain of losing them, now 30 and 10 years ago this month.

With that, my wish for you is to Be Your Own Valentine surrounding yourself with those that love you, and if so inclined, a little something chocolate! Maybe this ‘Fudgey What Cake?’  Shhh it’s even gluten-free, dairy-free & low-glycemic.  Healthy doesn’t have to be weird!

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P.S.  Have you seen this? Yup, it’s me stepping waaayyy out of my comfort zone!  Grande Finale February 16 (Pts 1 & 2 are available on replay)

“Exposing Hidden Causes of Pain & Exhaustion”    Episode #3 

Final Show with co-host Dr. Alan Chong airs LIVE next Monday February 16  5pm PST; 8pm EST

Go here “The Role of Food, Lifestyle and Microbes on Pain and Fatigue with GI Specialist, Dr. Christian Turbide” 


RECIPE from Cooper’s Kitchen    


Fudgey ‘What?’ Cake  

Prep Time: 10 minutes     Cooking Time: 25 minutes      Serves 16  GF DF

Ingredients

  • 2 medium size beets (cooked & peeled) (secret ingredient)
  • 1  c. ( 250 ml) all purpose gluten free flour mix (used Bob’s Red Mill)
  • 1/4 c. (60 ml) cocoa powder
  • 1 tsp (5 ml) aluminum free baking powder
  • 5 large eggs, separate
  • 1/2 tsp  (2 ml) salt
  •  1/2 c. (125 ml) honey or maple syrup
  • 7 oz (200g) bittersweet chocolate, chopped
  • 1 1/4  (310 ml) coconut oil
  • 1/2 tsp (2 ml) vanilla extract (Simply Organic is alcohol free)
  • 1/2 tsp ( 2ml) cream of tartar

DIRECTIONS   preheat oven to 350 F (180C)

  1. Cook beets until very soft (about 40 minutes)
  2. Meanwhile oil bottom and sides of an 8″ springform pan
  3. Drain, rinse, peel under cold water then whirl in blender with honey (maple syrup) till well mixed
  4. In large bowl melt chocolate over hot water (pic 1 below). When almost melted add coconut oil and stir till evenly blended.
  5. Remove from heat and beat in egg yolks (pic 2) Stir in beet mixture, then flour mixture
  6.  Beat egg whites with vanilla and cream of tartar separately until stiff peaks form.  Stir a small amount into choc batter to loosen, then fold in rest. Scrape into prepared pan (pic 3) (I used parchment instead of oiling)

IMG_4542                pic 1IMG_4543                  pic 2

IMG_4550                  pic 3

Elaine’s Tip:  This time I used an oblong 9×13 pan instead of a springform pan. Cake is fudgey ‘er if undercooked. Let cool completely. Then slice or cut into squares.  Serve with applesauce or yogurt and fresh berries. 

Be creative!


If you like today’s issue, you’ll love the transformations you’ll experience with Your Better Living Coach Wellness Programs  saving you time & money increasing your energy and decreasing the guilt about what you ‘should’ or ‘shouldn’t’ eat.

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

 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 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!      c) 2015 Your Better Living Coach all rights reserved

 

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)

DSCN8511


 

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

Happy New Year and Appreciating You

IMG_4807 True life is lived when tiny changes occur. -Leo Tolstoy

 NEW YEAR       NEW YOU

I know you are hearing this through every media outlet.  May I share a few thoughts with you?

A lot of people begin the New Year by making resolutions. We’ve all been there. We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great plans but then we quickly relapse into old habits.

Why is it so darned hard to stick to those New Year’s resolutions?

I like to make an intention. Here are some ways you can make your intentions a reality this year:

  1. Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.
  2. Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work? If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.
  3. Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.
  4. Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.
  5. Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.
  6. Be kind to yourself:

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time. Happy New Year!   

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Food Focus: Sea Vegetables

In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.  


RECIPE OF THE MONTH

Mighty Miso Soup

Prep Time: 5-10 minutes     Cooking Time: 10-15 minutes

Yield: 4-5 servings

Ingredients:

  • 4-5 cups spring water
  • 1-2 inch strip of wakame, rinsed and soaked 5 minute in 1 cup of water until softened
  • 1-2 cups thinly sliced vegetables of your choice (see notes)
  • 2-3 teaspoons barley or  miso (GF use rice miso)
  • 2 scallions, finely chopped

Directions:

  1. Chop soaked wakame.
  2. Discard soaking water or use on houseplants for a boost of minerals.
  3. Place water and wakame in a soup pot and bring to a boil.
  4. Add root vegetables first and simmer gently for 5 minutes or until tender.
  5. Add leafy vegetables and simmer for 2-3 minutes.
  6. Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.
  7. Reduce heat to very low; do not boil or simmer miso broth.
  8. Allow soup to cook 2-3 minutes.
  9. Garnish with scallions and serve.

Elaine’s Tips for Variations:

Any combination of vegetables can be used in miso soup. Here are some classic combinations:

  • onion-carrot-cleansing
  • onion-winter squash-cabbage: great in wintertime
  • leek-corn-broccoli: great in summertime
  • shiitake mushroom-
  • kale: mildly sweet
  • onion-winter squash-cabbage: great in wintertime
  • leek-corn-broccoli: great in summertime
  • Add bean sprouts toward the end.
  • Season with 1/2 teaspoon ginger juice for an interesting twist.
  • If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

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 into higher levels of health and happiness for eating clean without the guilt

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 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.