Foodie Friday: Elizabeth Rider + Healthy Pumpkin Spice Cookies
This week’s star foodie is fellow health coach and wellness entrepreneur Elizabeth Rider. Elizabeth helps women lose weight the healthy way with her blog, WholeEating Cookbook, and online nutrition programs. She also mentors wellness professionals via her partnership program, Enlightened Living International.
Elizabeth has so much on the go, and so much energy for spreading the healthy word that I just had to share her tips and tricks with you guys.
Meet Elizabeth …
What was the catalyst that turned you into a healthy foodie?
I started my career with one of the largest professional services firms in the world right after I graduated from college. Long hours, high stress, tons of travel and fancy client dinners added up and at 25, I felt 45. It was time to make a change. I had grown up in a really healthy home and needed to get back to my roots. I left Corporate America and started my online wellness business – It was the best decision I ever made!
What are your non-negotiables when it comes to your diet?
I’ll never eat anything that contains artificial sweeteners. I’ve also made a pact with myself to eat greens every single day in some shape or form – a salad, a green smoothie, or adding them to fresh juice.
If you were trying to convert someone to your dietary philosophy, what would you make for them?
Ooh, great question! My Black Bean & Quinoa Salad will convert any non-believer.
How do you stay healthy while travelling?
One word. Preparation. I always do some quick research about what’s available where I’m staying. I also pack healthy snacks like chopped fruits, veggies, nuts & bars to eat in the airport or on a road trip so I’m not tempted by the junk food that’s surrounding me. I also take extra probiotics and Vitamin C when I travel to keep my immune system up. Airplanes really are germ tubes!
What are your go-to meals and snacks when you are super busy?
I’m a sucker for sliced apple with almond butter. When I’m out the door and need something quick I shake up a healthy chocolate protein smoothie in a plastic (BPA-free of course) blender bottle to go.
Juices or smoothies: Which do you prefer? What’s your favourite combination?
It’s a 50/50 split for me – I love them both! Cucumber-carrot-ginger-lemon juice is one of my favourites, I could drink it all day.
What’s the biggest nutrition misconception you are always having to clear up for people?
That not all calories are created equal. I have a 28-day online nutrition program and getting the women into the habit of not counting their calories is life-changing for them. So many women (and some men) are trapped by numbers from wacky science that told them they can only have x number of calories per day and that all calories are created equal. It’s so freeing for people to let go of their calorie counts and learn the difference between healthy and unhealthy food.
Another big one is that hemp seeds won’t make you people high. They’re so good for you but people are scared of them because of misleading marketing.
If you could prepare a meal for anyone (dead or alive) who would it be and what would you make?
I’d have to say my mom. She made my baby food from scratch and prepared breakfast, lunch (to take to school) and dinner every day of my childhood. The least I could do is prepare a meal for her. I’d make her anything she requested.
What does being a Wellness Warrior mean to you?
I think a true Wellness Warrior honours the mind, body & spirit with a proactive/preventative approach. It takes a deep understanding of oneself to know that you deserve to live your best life, and that you’re worth it. True Wellness Warriors let go of the fear of judgement of others, and do what’s right for them.
A recipe from Elizabeth:
Healthy Pumpkin Spice Cookies
Prep Time: 10 minutes
Total Time: 30 minutes
2 cups organic raw whole rolled oats
8 ounces (about 1 cup) organic mashed pumpkin (from a can is ok)
1 small ripe banana, chopped
1/3 cup sliced almonds
3 tablespoons ground flax seeds
3 tablespoons grade B maple syrup
1½ teaspoons pumpkin pie spice
¼ teaspoon fine sea salt
Recipe: Preheat the oven to 350ºF (180ºC). Lightly spray a baking sheet with a natural olive oil or canola oil cooking spray (or rub with coconut oil). Combine pumpkin, banana, maple syrup, pumpkin pie spice and salt in a large mixing bowl and mix on high with a hand mixer until mostly smooth, about two minutes. Fold in the oats, almonds and flax using a large wooded spoon until the mixture is uniform. Form 6 large cookies and bake for 14-16 minutes until set. They will stay soft but hold together well. Let cool 10 minutes before eating, and store in an airtight glass container in the refrigerator for up to 3 days. This recipe also works well if you make 12 small cookies of equal size and bake for 11-13 minutes.
** This recipe is from Elizabeth’s Amazon best-selling book, WholeEating Cookbook.
Connect with Elizabeth on …
Positive affirmation for the day: There is no need to fight or struggle. I am calm in my mind and body, and life flows effortlessly.
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