I blame you Dad… for my streak

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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

Scared? At first, heck yeh!

FOLLOW Elaine Cooper YBLC Mom, Gramma Author, Coach, Real Foodist, Speaker, Blogger, &  Aeroponic Urban Gardener living a saucy seasoned midlife taking the “Hassle out of Healthy” .

Where Am I? YBLExpo Ottawa

          May 14 2016

Resist your fear; fear will never lead to you a positive end. Go for your faith and what you believe.
T. D. Jakes

Scared? At first, heck yeh! That’s me behind that helmet if you hadn’t guessed.

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By the time I took this picture I was feeling more comfortable sitting on the back of a sport motorcycle. This was our mode of travel when out and about from the RV on my epic month-long bucket list road trip.

I grew up with a not-so-healthy fear of being alone topped off with a huge lack of self-confidence which spills out now and again even now as an adult.

Newly married I was terrified that I couldn’t carry on if something happened to take the ones I loved away and…

… the something happened. Twice!

Our family has been torn apart with grief and the loss of  two much loved husbands & devoted Dads.

“You are so brave”. “You’ll get over it”. People mean well, brave is NOT what I felt. To live with this was like I needed to carry a shovel on my back just so I would be ready to dig out of the next pile of crap. I am going way out of my comfort zone putting this out there for you to see.

I chose to focus on the one thing that hadn’t changed … living with intention taking nothing for granted.  That fear of carrying on buried …to continue to the best of my ability despite my “mess” of grief, overwhelm, and exhaustion.


ARTICLE from business coach Suzanne Evans

Pain is inevitable.

It feels like it takes forever. It feels the pain will never end. Your emotional brain tells you this will always be hard. Always hurt. Always be wrong.

Your rational brain tells you that whatever is wrong will be ok. Whatever is happening will eventually be over.

So whether it is a relationship or business bust … an employee leaves… a long term client storms away… a person you love hurts you… you make a big mistake… everything stops working… someone leaves… you fail….. it fails… cash is strapped… you get sick… your feelings get hurt… all you hear are no’s… you just can’t get it right.

It hurts pretty bad in the moment.

1) Know that pain will not kill you. It actually informs you, educates you, and prepares you. Think about it. Without the pain you wouldn’t notice what is wonderful all around you. No one can really taste joy without experiencing deep pain.

2) This too shall pass. Nothing lasts forever.  The hurt will become a story. The scab will become a scar to simply remind you that you went through that. It is always with you, but no longer raw.

3) You need both. In business and life you need the wins and the losses. You need the hard and the easy. Life and business requires a balance and that balance comes through a deep well of experiences. Be ready instead of afraid of the tough spots. It’s really a blessing. It’s a teacher. It guides you on your weak spots and encourages you to strengthen them.

4) Share. My failures and hardships are much more interesting than what I did right. What works is simple. People see the success and they see the rewards. The pain and the mess ups are difficult to deal with. It’s ok.  Know that the world truly loves vulnerable people. And the world loves to help someone back up when they are down.

5) Confidence comes through despair. Every time we go through something hard in our business or our life we get a little more self confidence. Every time we end up on the other side of a hard time or a failure we realize we are stronger than we thought. We are wiser than we thought. We are more generous and strategic and sharp and courageous than we thought. It’s a little badge to add to the sash that says, “Look at what I have overcome.”

Pain is fear. Nothing more. Nothing less.

I have been a failure.
I have been embarrassed.
I have been hurt.
I have been worried.
I have been afraid.
I have been wrong.
I have been sad.
I have been a bust.

It has been painful…

And I’m here and the better for it. You will be too.

About: Suzanne Evans owner and founder of Suzanne Evans Coaching, LLC, is the tell-it-like-it-is, no fluff boss of business building. She supports, coaches, and teaches over 30,000 women enrolled in her wealth and business building programs. Having surpassed the seven figure mark herself in just over three years, she’s coached her private clients to total revenues exceeding 8 million dollars. In 2011, she launched her Global Impact Project, a not for profit serving women worldwide in education, entrepreneurship, and equality.


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.

SCHEDULE your DISCOVERY SESSION HERE 

E-Chef

Fit Fast Fun Recipes from

COOPER’S KITCHEN

I left this one “lucky” flower. Hmmm, I wonder if there is a 4-leaf clover in there?

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Neat ways to use dandelion in your meal prep.***Please be sure to pick ONLY greens or flowers where you know the area is free of any kind of toxic treatment. Beware of roadsides!

  1. Sautéed Greens and Garlic

With their rich mineral and vitamin content, dandelion greens are a healthy addition to any meal. Sautéing with garlic (or ginger or capers) adds flavour and gets rid of some of the bitterness they are famous for. Blanching them by immersing them in boiling water for 20 to 30 seconds also helps. The very mature leaves are the most bitter. If they are already in full flower they can be too unpleasant for some.

  1. Dandelion Pumpkin Seed Pesto

This nutritious pesto is perfect for a simple pasta, sandwich spread or veggie dip. Because the dandelion greens have a slight bite, the toasted pumpkin seeds (even sunflower or sesame), lemon juice and parmesan add variety and balance. Eliminate parmesan if avoiding dairy.

  1. Herbal Vinegar

This herbal vinegar is a nice change for salads, in dressings, soups, stews and sauces. Infuse dandelion flowers in apple cider vinegar for four weeks, strain and store in a dark place for up to twelve months.

BE CREATIVE!

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SCHEDULE your DISCOVERY SESSION HERE 


What is YOUR why?
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.


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. 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

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

 

thumbs up for this recipe

Volume 1 Issue 15  July 23 2014

Follow me

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.


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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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)


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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.

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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


You are receiving this newsletter because you expressed interest in receiving it, subscribed or are enrolled in Your Better Living Coach Wellness Programs.  Sure don’t want to bug you so if no longer want to receive this just 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.