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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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11:48 am

Passover and Easter Sunday RAW Chocolate Shortbread Bars from The Rawtarian

Happy Passover and Happy Easter Sunday

Happy Easter Sunday!  I made these RAW Chocolate Shortbread Bars using Laura-Jane's (The Rawtarian) recipe for Easter Sunday, but realized that I could have made these for Passover as well.  They would be considered Kosher for Passover because there is no leavened bread used in this recipe.  It is simply made with nuts, dates, unsweetened raw cocoa powder, coconut oil, and shredded raw coconut (the same ingredient that we make macaroons from). I must admit that I went I went off course during Passover and apparently did pay a price for that.  I thought to myself that since I only eat RAW 80% -- the other 20% can be whatever I like!  Well -- I was wrong!  By Thursday of Passover week, I had a migraine that sent me home from work and kept me in bed until the following day!  As I've always said -- "I am my own science experiment" and this was a great lesson to learn!!  In a way, I'm glad it happened.  It goes to show me that what I do and why I'm doing it is really the best lifestyle for me.  It confirmed that certain foods do make me ill! Okay -- back to this wonderful, simple recipe!  If you notice, I linked the recipe  above so just click on Laura-Jane.  It took me 15 minutes from start to finish once I assembled my ingredients. (Please note that I did not have alcohol-free Vanilla Extract so I used what I had). [caption id="attachment_1603" align="aligncenter" width="150"]RAW Ingredients for RAW Chocolate Shortbread Bars RAW Ingredients for RAW Chocolate Shortbread Bars[/caption] Laura-Jane writes her recipes so simply and so easy to follow.  On the right side of her recipes, highlighted in yellow, you will find a list of her ingredients!  Then the body of the recipe are easy-to-use instructions. I basically just photographed (poorly) the steps I followed below! [gallery columns="5" ids="1604,1605,1606,1607,1608,1609,1610"] So, here's the thing. I got so excited making these shortbread cookies, that I  almost forgot to take photos!!!! These photos represent the steps to make these shortbread bars. When you click on the The Rawtarian's actual recipe, you'll see that they somewhat correspond to Laura-Jane's directions! The one thing I FORGOT TO DO, however, was to take a photograph after the bars were frozen for one hour! That is why, as my finished product, you have a 1/2 eaten RAW Chocolate Shortbread Bar photo! We wanted to try it so badly that I forgot to take the photo! But you can see how creamy, luscious and delicious it is just by looking at it! If you do have all these ingredients at hand and 15 minutes to create something that's fun and delicious, I would recommend making these RAW Chocolate Shortbread Bars! Once you do, the only thing left to do is


Michele ♥

Happy Passover and Happy Easter Everyone!!!!

9:10 pm

Refreshing Grapefruit/Orange Green Smoothie

Grapefruit/Orange Green Smoothie

grapefruit orange green juice 1

I woke up this morning after a couple of weeks of  almost a non-stop, on-going ride of entertaining and socializing with friends and family, and decided I needed to give my system a rest.  I normally would make myself a smoothie that would include heavier ingredients like bananas, almonds, coconut and sometimes coconut milk.  I needed a break.  With all the entertaining and socializing,  I always adhere to my 80%-20% rule, but I seemed to be going a little crazy on the 20% part so the thought of starting this morning with something as calorie dense as my regular morning smoothie was the last thing I wanted. I had long desired to make a smoothie that comprised of grapefruit and orange.  I love both fruits on their own, and actually will take a grapefruit and/or orange to work with me as a snack.  They're portable and come in their own packaging so it can withstand the rigors of transportation in my bag!  The health benefits of citrus fruits are numerous, plus I read a while ago about how grapefruits and oranges are also great for reducing cellulite!!   Let me tell you a couple of other health benefits: Health Benefits of Grapefruits
  1. Weight Loss and/or Weight Management - Grapefruits have an element in them that helps block the absorption of carbs in your body.  Your body will burn stored fat as fuel if there are no carbs present in your body. 
  2. Grapefruits can fight off infection - grapefruits are full of flavonoids which help your body fight off infection and can even help your body stay safe from carcinogens that can cause cancer and other serious illnesses.
  3. Helps maintain eye sight - Pink and red grapefruits have large amounts of Beta Carotene, an element that is necessary in order to keep your eyes healthy and strong.
Health Benefits of Oranges
  1. Oranges are rich in fiber -The fibers in oranges are good for the digestive system and relieving constipation.  Fibers also reduce cholesterol which is helpful in preventing atherosclerosis.  Fibers are also good in keeping the bloodsugar levels in control.
  2. Great for Cardiovascular health - The high content of Vitamin C, flavonoids and phyto-nutrients in citrus fruits reduce the risk of heart disease.
  3. Oranges are great for our immune system.
  4. Oranges are rich in calcium which is great for our bones and teeth
I always keep grapefruits and oranges on hand so I threw a couple of ingredients into my Vitamix and figured I'd play around with the recipe until I got it right.  This is what I came up with on my first try!  It was delicious!  And refreshing!  And healthy!  And lite!!!  Yes -- I do add other ingredients that I thought my system needed at that moment.  You will see them in the recipe below. Rejuvenation And Wellness (RAW) Grapefruit/Orange Smoothie 1/2 pink grapefruit peeled (I did not remove seeds if any) [caption id="attachment_1590" align="alignright" width="90"]Grapefruit/Orange Green Juice Grapefruit/Orange Green Juice[/caption] 1 medium orange peeled 1 quarter cucumber 1 tbsp. raw honey (figured I needed some sweetness) 1 disk fresh peeled ginger 1/8 disk fresh peeled tumeric 1 tsp. (or more) wheatgrass powder 1 tablespoon flax seeds (for Omega 3) 1 cup Kale 1/2 cup - 1 cup ice (depending how cold you like it) 3 cups filtered water Whirl up in Vitamix until completely blended.  Pour into glass and


Michele ♥

6:31 pm

Chocolate Coconut Brownie with Creamy Chocolate Frosting

Where Does The Time Go?

Right now, I'm living an extremely busy life.   I still work full-time at something other than Rejuvenation And Wellness (RAW) and I try to do Zumba 3-4 times per week after work and on the weekends.  Life has been getting in the way lately, so I'm busy, busy, busy - - not necessarily doing things I truly want to do, but doing things that I have to do.   Some things, therefore, have to take a back burner (not particularly the best expression for someone who really does not apply "heat" to her cooking) to this crazy life.  One of the things on the back burner is my desire to  play around in my kitchen and experiment making new  RAW recipes.  Until I can find the time -- I fear I must use (and share) other RAW food enthusiast recipes.  When I do share a story or a recipe with readers on http:// or my FB Page by the same name Rejuvenation And Wellness (RAW), I will always link up to that person's link or recipe so credit is given to the proper person. I was looking for an easy recipe that would be appealing for the masses to prove that eating RAW is not only beneficial for one's health, but also quick, easy and appealing for one's eyes and taste-buds.   I figured, "who doesn't love dessert"?  I've made many different kinds of RAW Brownies and a couple of different frosting's.  These are 2 of my favorites. The Rawtarian's Chocolate Coconut Brownie


Look at that photo!!  Doesn't it make your mouth water?  Look at the creaminess and smooth texture of that pure, chocolate frosting.  Almost looks like Duncan Hines right out of the can!!  But it's not!  It's natural, it's pure, it's raw and it's delicious! Oh -- and it's mine too!  I took this photo from my phone! Below you will find the brownie recipe from Laura-Jane who is The Rawtarian.   If you click on link above, you will notice that at the end, Laura-Jane includes a link for her chocolate frosting.  I omitted her frosting recipe below because I didn't have the cocoa butter to make her version.  I made a frosting from Heather Pace's website Sweetly Raw.  It follows the brownie recipe. **Also, another note to keep in mind is that I doubled the brownie recipe and that's how I got the whole pan of brownies that is in the photo above. However, I did NOT double the recipe for the frosting!** The Rawtarian Brownies 1 cup pecans (you can use walnuts in a pinch, but pecans are much better!) 1 cup dates 5 tablespoons raw cacao (cocoa) powder 4 tablespoons shredded unsweetened coconut 2 tablespoons honey or agave nectar 1/4 teaspoon sea salt


1. Place pecans alone in your food processor and process until the pecans become small and crumbly. 2. Add dates to the raw brownie recipe and process again until the mixture sticks together and the dates are well processed. 3. Add the remaining ingredients to this raw brownie recipe and process again until the mixture turns a lovely dark chocolatey brown. Stop processing before it gets too buttery. (There should still be air between the small bits so that you will be able to press them down into your brownie pan.) 4. Dump the mixture into a brownie dish or small cake pan and press down firmly using your clean hands. 5. Refrigerate this raw brownie recipe for a couple of hours. You do not have to refrigerate it, but it is much easier to slice when chilled. By the way, this is actually a raw brownie recipe that keeps its shape! So it can be good for serving to non-raw fooders because the presentation of this raw brownie recipe is good when chilled. 6. Store this raw brownie recipe in the refrigerator if it lasts that long! Once this delectable brownie was done (and it took about 5 minutes),  I made a Creamy Chocolate Frosting From Heather Pace's Sweetly Raw.  Heather is my go-to guru when it comes to making delicious chocolate candy's and scrumptious, easy dessert.  She's a wizard in the kitchen!  You can literally eat this frosting right out of the bowl -- it's that good!  It almost didn't make the top of the brownie.  Heather's recipe is listed below.  Please note that Heather includes Stevia in her recipe.  I don't!  The 3/4 Cup Organic Maple Syrup was enough sweetness for me. Sweetly Raw Creamy Chocolate FrostingRaw Brownie 1 Cup raw cocoa/cacao powder 3/4 Cup organic pure Maple Syrup 2 tsp water 1 tsp vanilla 1 pinch himalayan or celtic salt 1/2 Cup melted coconut oil *Stevia   * Add to sweeten. Start with 2 drops. (I don't always add Stevia, it depends on my mood, this frosting is sweet enough without it.) *** Note:  Heather adds  Stevia  to sweeten.  I don't.  Add all ingredients into a blender or magic bullet except for the coconut oil. Blend, then add oil at the end. Store in the fridge until firm, then keep in fridge or counter for the week. Leave at room temperature before spreading on your brownies or other baked (or unbaked) goods.  Melt frosting and add a couple of tablespoons water to use as a chocolate sauce for ice cream or mousse. I seem to have a weakness for cakes, candies and desserts and truly enjoy making "unbaked" goods that you eat with your eyes first and your taste buds second.  I really worried that I would miss all of the goodness and yumminess that comes with eating a delicious cookie or a fabulous piece of cake, when I started eating RAW.  But it turns out, you CAN have your cake and eat it too!  Plus, cookies, candies, pies, etc. So turn off your ovens and give "unbaking" a try!  It's so much easier than one would think . . . especially judging by the end product.  And once you try it -- the only thing left to do is to


Michele ♥