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.

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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

 

Je vous ai promis

Pesto Fan Skylar

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

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

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

 

 


RECETTES  SANTÉ   de ma COLLECTION FIT FAST & FUN


GRANOLA   végan, végetarian, sans gluten, sans produits laitiers

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Ingrédients

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

Préparation:

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

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

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

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

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

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

*(omettre pour les allergies aux noix)


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

Ready for Pesto

Ready for Pesto

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

INGRÉDIENTS

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

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

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

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

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

o       Sel et poivre fraichement moulu au gout

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

*(omettre pour les allergies)

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


Your Better Living Coach on the road

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

Pesto Fan Skylar

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

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

 See below


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

GRANOLA   vegan, vegetarian, gluten free, dairy free

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Ingredients

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

Preparation:

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

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

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

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

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

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

*(leave out for nut allergies)



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

Ready for Pesto

Ready for Pesto

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

INGREDIENTS

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

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

o       1/2 cup extra virgin olive oil

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

o       3 medium sized garlic cloves skins removed

o       Salt and freshly ground black pepper to taste

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

 

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


a whole bunch of firsts

Volume 1 Issue 8 May 28, 2014

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A glimpse at more than 12K runners for the 10km race!

A gorgeous Ottawa race weekend with mostly bright sunshine & more birthday celebrations. Mine this time! I really have to thank my parents for bringing me into this world this time of year.  The air is so very fragrant with apple, cherry & lilac blossoms.  My Saturday morning bike ride (6 km more or less) had me thinking back when any strong smells would send my sinuses soaring and my digestion system swirling.  Come to think of it, I haven’t been able to do a bike ride like that in a VERY long time. So, now I’m getting outside and continuing the day kicking off the end of my fifties and a bunch of firsts.   Please don’t be too judgmental with this video!  It isn’t perfect but it’s been on my TO DO list and it got done.

 

Note to self:   Don’t be so shy and look at camera more often!  And hey, nobody cares if you are doing a selfie video!


Recipe of the week


Another Recipe from Cooper’s Kitchen

Here’s what I made for brunch! Serve with grilled gluten-free turkey sausages, eggs and garnished with a handful of raspberries and some mint leaves for a satisfying way to start the day.

   Sweet Potato Pancake        serves 2

1 large sweet potato peeled & grated

1 tbsp grapeseed or avocado oil

sea salt and pepper to taste

1 cup button mushrooms chopped

2 shallots (optional)chopped

Mix ingredients together in a bowl and press into a skillet.  Cook on medium heat until soft or edges beginning to be crispy. (Won’t take long so watch it doesn’t burn!)  Serve as a side for breakfast, lunch or supper.

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IMG_3038BON APPETIT!



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.