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A Health Coach is a supportive mentor and wellness authority who works with clients to help them feel their best through food and lifestyle changes. Instead of prescribing one diet or way of exercising, Health Coaches tailor individualized wellness programs to meet their clients' needs.

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Michele@rejuvenationandwellness.com
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12:30 pm

"RAW" Onion Bread with Guacamole Sandwich

Sandwiches - RAW Style!!!

Thank you, thank you, thank you Laura-Jane otherwise known as The Rawtarian for having a recipe for Onion Bread on your wonderful site http://www.therawtarian.com/.    I can now have sandwiches  RAW Style!!!

 

RAW Onion Sandwich w/Guacamole

The sandwich pictured above was my lunch today!  It's RAW onion bread with fresh, homemade guacamole and instead of using lettuce,  I use a chunk of red cabbage and a chunk of green cabbage.  I love cabbage for the sweetness of it's flavor and the crispness in it's bite!  Plus,  cabbage has great cancer-fighting qualities as well as fiber!

 

I've been hearing about RAW onion bread and actually saw photos and videos on it.  The photos made my mouth water and the size of the sandwiches that were made with this bread made my eyes bulge.  If you have a big appetite and want to eat whole, RAW foods without any guilt, RAW onion bread is a great way to start.

 

Here is the link to The Rawtarian's Onion Bread

Onion Bread Pre-dehydration

Onion Bread Pre-dehydration

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Homemade Fresh Guacamole


Onion Bread Fully Dehydrated Onion Bread Fully Dehydrated

Assembling the Sandwich using cabbage instead of lettuceAssembling the Sandwich using cabbage instead of lettuce

Time to Eat!

 

Rejuvenation And Wellness (RAW) - Basic Guacamole Recipe

2 ripe avocados - mashed

chopped tomatoes (about 1 cup) cilantro (about 1/4 cup chopped finely)

diced onion or scallions to personal taste (omit if you don't like either)

juice from 1/2 lime

pinch salt

Mix together and serve! 

 

I enjoyed this sandwich so much that I ate it twice in 2 days, put it out for breakfast for my daughters to switch up the breakfast routine and sent it to lunch with one of my daughter's.   It's filling, delicious and healthy!  If you don't have the equipment to make RAW breads or RAW crackers -- purchase them in any health food store or look for them on-line.  Add guacamole, tomatoes, cucumbers and lettuce and you have a wonderful, healthy meal or snack.

The possibilities with RAW bread and/or RAW crackers are endless.  You may not like guacamole or you may be allergic or sensitive to avocados.  You can make pizza with RAW bread using tomatoes, nut cheese, pesto, spinach, basil, etc.  Or nut cheese sandwiches with tomato, basil and dulse strips.  You can make almond butter and homemade jelly sandwiches with it (not sure I'd use an onion bread recipe for almond butter and jelly sandwich, however.

 

Once you get the hang of making RAW bread -- you can make any flavor you want).   Or instead of almond butter and homemade jelly, you can make almond or cashew butter with sliced apples or sliced bananas or any fruit you like sandwiches!!! Let imagination, personal tastes  and healthy whole foods be our guide!  Whatever you do, whether you make your bread and crackers  from scratch or purchase them from a store, the main thing is is that you . . .

Enjoy!

Michele 


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11:54 am

What is Raw Honey?

I sort of knew the benefits of honey, without knowing that I knew the benefits of honey!  Does that make sense?  Well -- really, it does.  Let's look at an example . . . When you're a child and you're home sick with a cold and sore throat -- what does mom make for you (other than chicken noodle soup)?  Tea with honey!!   Read More

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6:44 am

Thrifting = Saving $$$ = Recyling = Better for the Earth

Yard Sale 

 

 

 

 

 

 

 

One Persons Junk is Another Persons Treasure

I never sought out to write a Blog on "Thrifting",  but there have been times in previous posts, where the topic should have come up -- but I decided against  it.   I've rethunk the idea again and truly believe "thrifting" definitely deserves a "shout-out" on Rejuvenation And Wellness (RAW).  I'll tell you why .  .  .

 

When one makes changes to their diet and decides to give up processed foods, it's very difficult to walk into your grocer and find foods that are 100% additive/chemical  free.  Even a great quality Almond Milk may have guar gum added, and, if you read the fine print -- may say something like "made in a factory that processes peanuts".  So if you have an allergy to peanuts -- this can be very dangerous for you.  So -- being the pioneer that you are -- you decide to make your own Almond Milk!!

 

But in order to make Almond Milk -- you need a pretty expensive piece of equipment.   OR -- as I wrote in a previous post on Flax Crackers, in order to make these wonderful crackers, you need a dehydrator, which is another piece of expensive equipment.   Or to make smoothies or nut butters, or sauces , one needs a really good blender like a Vitamix.  Want to make a cheesecake?  Then you most probably would need to have a food processor.  

Thrifting Does Not Equal Frugal

The other way to obtain some good machinery is by going to Garage Sales, Moving Sales, Estates Sales, Thrift Stores, Consignment Shops, etc.

 thrift shop

I know a lot of people get turned off by that idea, but if you do your homework, know your prices, check out the product and inspect every inch of it, plug it in -- make sure it works  . . . then you may be able to score some great bargains!!  When you bring it home, just clean it with a little warm water and bleach (or if possible -- throw dishwasher safe parts into the dishwasher) and you're good to go. When I was baking breads (before I had to give up breads for my inflammation), I purchased my first bread machine at Goodwill.goodwill

 

I paid $5.00 for it (it was a Breadman Machine -- top of the line), brought it home, sanitized it and began to make breads for years!  Everyone enjoyed them.  Sadly, after a couple of years, the machine finally died and so did my ability to eat breads!  But it was definitely a win-win situation.

 

When I decided to try my hand at dehydrating foods -- I didn't want to jump in and purchase a dehydrator before I knew if I'd be good at it or if I even like dehydrated food.  I lucked out one day because my neighbor was moving and having a "Moving Sale".  I didn't even notice the dehydrator he had until I was about to leave.  It's one of those moments, when I set about to walk out and turned around quickly when out of the corner of my eye I saw a 15 tray Nesco dehydrator!  Fifteen tray!  And all the accessories!!!  Five bucks ($5.00 folks . . . $5 bucks)!!  How can you beat that??!!!  Took it home, cleaned and sanitized it and have been using it ever since.

 

My friends and I now love going "Thrifting" together!  It's a great way to spend a Saturday together and see who can score the best deals!  One friend bought a "Mr. Coffee"  (brand new) coffee grinder for $5.00.  You can use those for coffee beans, grinding spices, making flour or meal from sesame seeds, sunflower seeds, flax seeds, etc.   It's a great way to recycle goods and a great way to save money! In today's economy, thrifting or "thriftiness"  is no longer considered "taboo".

 

Thrifting Does Not Equal Frugal, nor does it mean you're cheap and it's great for the economy and a great way to recycle.  Actually, it's a great skill if you have a great eye and could spot great deals!  If you've never hit a thrift store, or have never been to a moving sale -- it could be quite intimidating and overwhelming.  I know - I've been there.   But once you go -- the only thing you can do at that point is just . . .

 

Enjoy!

Michele ♥


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12:58 pm

A Day of "Simple" Raw Recipes

KISS -- Keep It Simple Silly

[caption id="attachment_1360" align="aligncenter" width="300"]Raw Foods Raw Foods[/caption] One of the main complaints about eating raw is that you actually need lots of time to prepare things (dehydrator, soaking or sprouting).  While that is true to some degree, there are tons of recipes you can make well within the time it would have taken you to gather, prep and cook a full meal.   All you need here are things that most of you will have at home -- a blender and or a food processor.  Lots of blenders can actually double as a food processor, by the way.  Other basics would include a great knife and a cutting board! When talking about KISS recipes . . .  we need to keep in mind geography.  While I live in the South, the fruits and vegetables will be different from those living in the North.  Try to use what's in season for your season.  I was just up North and I found that the bananas and oranges were not as sweet as the bananas and oranges I get down here.  On the other hand,  the apples  were much better tasting this time of year up North.    I also like to use a lot of frozen fruit (which is getting mixed reviews on whether it's as good and as healthy for you as fresh).  However, this way I get to use strawberries when we're not in strawberry season.  It's a personal choice and so far, the fresh fruit police have not come to arrest me.  Plus -- frozen fruit make really good smoothies.  Don't forget, you can buy organic frozen fruit.  I just buy my regular grocery's own brand. So, the long and short of it is that my "typical simple day", may not be exactly the same as your "typical simple day".  I'm using my day as an example -- feel free to use what you have at hand or what your grocery or farm may be stocking now.
So, here's a sample of one of my "simple days" .    .     .
To get your day started -- just squeeze 1/2 lemon into a glass of water (you can use 1 whole lemon if you like). lemon waterSome people insist of using hot water; some insist on using tepid water; some insist on using cold water.  Whatever floats your boat -- do. Then I make a huge mug of caffeinated tea.  See my post about the tea I make here. Then I make a wonderful green smoothie.  I usually make enough to bring the leftovers to work with me as a snack! [caption id="attachment_775" align="aligncenter" width="104"]Green Smoothie Green Smoothie[/caption]

MY BASIC GREEN SMOOTHIE

Then I make lunch -- usually a huge salad consisting of spinach, arugula  red, green, yellow and orange peppers, radishes, grape or cherry tomatoes and avocado.  I also shred up red and green cabbage and add that as well.  I love the flavor of raw cabbage -- it's got a very sweet, delicious flavor.  I also use green and kalamata olives for added flavor and texture!   A simple vinaigrette of apple cider vinegar, a pinch of sea salt and olive oil can be used as your dressing.  I usually don't use dressing  . . . I personally love the flavor of fresh vegetables. [caption id="attachment_1367" align="aligncenter" width="150"]Actual photo of my lunch today! Actual photo of my lunch today![/caption] If I get hungry in between lunch and dinner, I usually snack on raw nuts and seeds or a grapefruit or dried fruits, etc. Dinner could be a Zuchinni Pasta (see my pasta story here)  and dessert can be fresh fruit or another smoothie.  And you're done for the day!!! Starting a RAW diet can be a very daunting undertaking!  Don't be intimidated.  Basically, what it is is buying fresh everything and assembling it!  Nothing could be simpler.  The most important thing, however, is that you have fun and

Enjoy!

Michele ♥


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1:49 pm

No-Bake Cookies Recipe | Kitchen Daily

White House Recipes

no-bake-cookies_456X342 I'm not sure why I clicked on this story the other day, but something definitely caught my eye.  It was written by  Chef  John R. Hanny who had worked at the White House and  wrote a book about his culinary experiences there.   Something must have told me that there would be a recipe for a "no-bake" cookie in there somewhere! Click on this link to get this "no bake" Apricot Coconut Cookie  (photo above)  recipe that Chef Hanny used to make for President Nixon. I, however, needed to change up this recipe a little and make it a little more allergy-free friendly for my family and myself.  On the left hand side is the original recipe by Chef Hanny.  In parenthesis are the changes I made to fit our dietary needs.  You can make it any way you want or try both or even try your own special substitutions.

White House Cookie

                                                                                                                                                        

INGREDIENTS

8 whole-wheat graham cracker squares, finely ground  (1/2 Cup Almond Meal/Flour [I use Honeyville Grains]) 1/4 cup raisins 1/4 cup smooth natural peanut butter  (1/4 Cup All Natural Almond or Cashew Butter) 2 tablespoon plus 2 teaspoon honey  (2 tablespoons plus 2 teaspoon RAW Honey) 4 teaspoon unsweetened coconut

DIRECTIONS

Combine ground whole-wheat graham crackers, raisins, peanut butter and honey in a small bowl. Pat into 8 cookies and press lightly in coconut.

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To me -- if you want something satisfying and quick (you can probably even add a little RAW cocoa powder in this if you crave something chocolaty),  this recipe would be the way to go. As a note -- if my version comes out too loose -- you can add more almond meal/flour or less almond butter, just as if it's too dry -- add more almond butter.   Not sweet enough?  Add more honey.   Play around with the recipe.  It's all raw so you can taste as you go and alter to your needs. Whether you make Chef Hanny's, mine or make it your own by adding/subtracting what you like, the main thing is that you have fun doing it and that you . . .

Enjoy!

Michele ♣


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