Image Not Found!
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.

Relationships, exercise, career, and spirituality are just as important to your health as the food you eat. Health Coaches understand this and take a holistic approach to supporting the whole person. Find out how health coaching stacks up against other health and wellness jobs.
Image Not Found!
Find Us
IIN Blog
IIN Blog
(2) "Sweating" (1) About Me (2) ActivewearUSA. (1) allergy-free (1) Alzheimers (1) Ani Phyo (3) Ani Phyo's Marinated Mushrooms (1) apple cider vinegar (1) Aprons Cooking School (1) avacado's (1) avacados (1) Avocado (1) Avocado Soup (1) Baking (1) Beautiful on Raw (1) beauty (1) beets (1) benefirts of beets (1) benefits of honey (1) Benefits of Raw Honey (1) Blender Girl (1) Bonzai Aphrodite (1) Breadman Bread Machine (1) Candied Maple Pecans (1) capers (1) chocolate (1) Chocolate Banana Smoothie (1) Chocolate Cancy Cups (1) Chocolate Coconut Brownie With Creamy Chocolate Fr (1) Cindy's Table (1) Cleanses (1) coconut aminos (1) Coconut Oil (1) Cuisinart (2) Cuisinart Food Processor (2) dairy-free (1) Dehydrator (1) dessert (1) Diana Stobo (4) dinner (1) Dr. Fuhrman (1) Dr. Fuhrman's Eat To Live Plan (1) Dr. Robert O. Young (1) Dried Fruits (1) easy raw brownies (1) Eating Raw (1) Elana's Pantry (1) Elimination (1) Eva Rawposa (1) Eva Rawposa Uncooking 1010 noteed onions (1) Eva Rawposa's Cooking 101 "noteed" onions (1) Excalibur (2) Excalibur Dehydrator (1) Excalibur Dehydrators (2) Food and Yoga for Life (2) Foods For Long Life Blog (1) frozen fruit (1) Grapefruit/Orange Green Juice (1) guacamole (1) healthy guacamole (1) healthy living (1) Healthy Raw Brownies (1) healthy recipes (1) healthy salad toppers (2) homemade guacamole (2) homemade healthy recipes (1) honey (1) Honeyville Almond Flour (1) how to use honey (1) Jennifer Cornbleet (2) Karen Knowler (1) Kosher for Passover dessert (1) Learning How To Meditate (1) Leslie Sansone (1) Losing That Muffin Top (1) medicinal honey (1) michele gootenberg integrative nutrition health co (1) Nesco (2) Nesco Dehydrator (1) Nesco Dehydrators (1) noteed (sauteed) onions (1) onions (1) Ooie gooey raw brownies (1) Perfect Hard Boiled Eggs (1) pros and cons of honey (1) Raw (1) Raw Asian Cole Slaw Recipes (1) raw honey (1) raw living (1) raw marinated mushrooms (2) Raw pickled beets (1) raw recipes (1) raw sauteed onions (1) Rawatarian raw onion bread (1) Recipe (1) rejuvenation and wellness raw onion bread (1) rejuvenation and wellness raw pickled beets (1) Rejuvenation And Wellness What is Honey? (1) (1) the best raw chocolate frosting ever! (1) uses of honey (1) Vegan (1) Vegetarian (1) Vitamix (2) Vitamix Blender (1) Vitamix Blenders (1)
1:35 pm

Let Me Say This About That

fruit is a fast food

RAW?  Really????

Yes - I've heard it all.  And if you told me 3 years ago that you ate RAW, I'd give you "that look" as well.  W E I R D!!

But let me just say this about that . . .

I was not looking to become RAW or a spokesperson and a living example of the RAW Lifestyle.  I stumbled into this through the back door quite by accident.  But within 3 (three) days, let me repeat . . . THREE DAYS, my health improved, my life improved, my outlook improved and my attitude improved.   My arthritic pains went away and I slept through the night for the first time in 3 years .  My energy, stamina and clarity soared off the charts!!  Where once I could not get out of a chair, I now do Zumba 3-5 times a week!  When I was eating processed foods or foods that caused inflammation in my gut and joints -- I couldn't do Zumba for 15 minutes!!! I had been diagnosed with arthritis in both knees and have also been told I have arthritis of the spine.  I suffered with migraines since my early teens.  I did everything the doctors told me to do as a young woman . . . eat more dairy, get more soy in your diet and eat whole grains!!  Ouch!!!  Since changing my diet and eating 80% living foods (RAW), I have been around people who had swine flu, seasonal flu, stomach flu, colds and illness and I NEVER caught them.   There has to be something said to eating nutritionally filled living foods.
People think I only eat trees or paper
trees Even though this does look tasty -- this is not what I eat! Nor this paper

However, let me show what what I eat during a typical day!

[gallery columns="4" ids="1832,1824,1825,1830,1823,693,1539,1829,1827"]

Doesn't this food look FABULOUS!!!

Typical Day's Menu

Breakfast -- green smoothie, cup of tea. fresh squeezed lemon in water Snack - raw nuts,  fruits, LaraBar lunch - salad, wrap, raw humus and veggies snack - more fruit, nuts or seeds or left-over smoothie, cup of tea dinner - raw spaghetti and meatballs (though  at this point --I  can eat anything I want . . . cooked or uncooked . . . 80%/20%) dessert - raw brownie (or again -- whatever I want) Tons of water throughout the day.
But Protein!  Where do you get your protein???
That's always the second question that follows once you state you eat RAW!  My answer is always the same!  Plant protein!  Protein comes from dark leafy greens such as: kale and other dark green leaves, broccoli, celery, corn, and avocado. You can also get protein from  amaranth, buckwheat, chia seeds, hemp seed, quinoa, soybeans, spirulina.  I do eat chia seeds, hemp seed, sprouted quinoa and spirulina.  All of these ingredients can be incorporated into recipes including smoothies, soups, main dishes, sides and desserts! So all that being said -- feel free to look at me as though I have two heads when I tell you that I eat mostly RAW!!!  I totally understand.   However, if my health didn't improve  so quickly -- I would not be this passionate about eating this way.   Look at the beautiful, vibrant food choices up there!  I get to eat this way all the time!! If I ate this way to solely  lose weight -- then this would just be another "diet".  I eat this way for Rejuvenation And Wellness so now -- it's a lifestyle!!  If eating RAW  was strictly a diet -- I would have failed many times over.   There's something to be said about a living a "lifestyle" however.  There's nothing to fail if it's your lifestyle!!! If you want to try to incorporate more living, nutrient dense and fiber- filled foods into your diet, just start by adding more fresh fruits and vegetables.  Perhaps add a green smoothie or fresh pressed juices into your morning routine.  Have a wonderful salad for lunch.  Snack on raw nuts, seeds and fresh fruits.  That's a good way to start.    But the most important thing that you should to is . . .


Michele ♥

3:44 pm

Do Workout Clothes Make The Workout?


Does It Really Matter??

I was wondering if workout clothes really make the workout?  After all -- I know when I feel good in what I'm wearing, my workout usually benefits from the positive  "mental" attitude I have (or maybe it's just the mental picture I have in my mind thinking I look like J-Lo.  We're twins you know!!!).  Now, I don't go to the extremes that the Ecard above states . . . I'm too old to care.  I don't care if my legs need shaving and it doesn't pay to do my hair or make-up because I will sweat that off in 15 minutes.  I'm not there to impress anyone . . . I'm there to have great time and to SWEAT my tush off -- literally! BUT - as I continue to workout -- I do notice that if I put a workout outfit on that I feel "good, pretty, slender, hot, etc. in . . . my energy soars and I have a remarkable workout!  And the opposite is true as well.  When I can't find an outfit and I'm running out of time and throw anything on -- especially clothes that I've painted the house in and have paint splattered all over them, or little holes in them, or too baggy or too tight -- my workout suffers. I was wondering if this is normal so I researched it.  I found many articles supporting this theory of mine.  The Right Exercise Clothes Can Improve Your Workout is an article from  It supports my theory that clothes can make the workout.  An article in Glamour Magazine supports this theory as well. I decided to put this theory to the test.  I don't own any clothing from Zumba for a couple of reasons.  First of all, I feel I'm too old to be wearing that type of clothing and secondly, I can't afford it.  So I went in search for clothing on line that I feel would look good on an older woman.  I came across this really terrific website called  Their clothing is AMAZING!  I decided to reach out to them and ask them if they would consider sending me an article of their clothing in return for a story written about it.  I received a response saying they would and asked me all kinds of relevant questions.  They matched a piece of clothing to my tastes and needs. [caption id="attachment_1805" align="aligncenter" width="89"]Activewear USA Tie Die Workout Pants Activewear USA Tie Die Workout Pants[/caption] This is what they sent me.  How did they know that this is exactly the piece of  clothing I wanted!!!  I never gave them a stock number, I just told them what I like!!!  I tried them on and they fit, except for the fact that were made for a 6 foot tall woman.  I had to hem them.  The quality of the pants were superb!  I had to put them to the test.
[gallery ids="1807,1806"]
They fit well, they moved well, they were extremely comfortable and they did they job!  I had a great workout!!!  And -- they launder well too.  No shrinkage, no fading, no ironing!!!
Does The Price of Workout Clothes Make for a Better Workout?
Honestly, I'm not sure.  I would hope not.  I was thrilled to death to find ActivewearUSA.  Their clothes are funky, original, fun and GORGEOUS!!!  Maybe everyone should own at least one piece of workout clothes that they have to "stretch" for.  They even sell the Zumba Brand line of clothing as well! I will always continue to check the  clearance section of my favorite workout clothes sites like Activewear USA and Zumba and I will continue to buy workout clothes from the clearance racks at sporting good stores, Target, other major retailers, thrift stores, hand-me-downs, etc.  That's just who I am.  My main objective is SWEATING -- and getting my heartbeat up and having a truly fun workout!

"For you see, it's not what you look like and the clothes you wear while you work out.  It's what you look like and the clothes you wear AFTER YOUR WORKOUT!  Results baby!!!!"

And you can quote me on that!!!!  Those are MY words coming straight from MY heart!!! So whatever you wear, whatever workout you love the most -- the most important thing is that you


Michele ♥

Thank you ActivewearUSA for sending me, probably the best and prettiest article of workout clothes I will ever own!!!

12:45 pm

Sprouted Lentil Burgers

I Don't Love Sprouts -- But They Love Me

Okay -- I admit it.  I'm not a sprout lover.  I also have to admit that I don't like legumes or beans.  It has been thought that legumes and beans have been some of the culprits that cause inflammation in my gut and joints.  However, I was willing to try sprouting my lentils and/or beans to see if they were any gentler on my system that way.  I know that I have not covered "sprouting" on my Blog and I probably should have started with a story on that.  But when I posted photos of the Sprouted Lentil Burgers on my FB Page (Rejuvenation And Wellness - RAW), I got a lot of requests for the recipe.  So I'm starting backwards. To quickly explain the process of  Sprouting (lentils in particular -- many different seeds and beans have different sprouting instructions).
  1.  Soak lentils 12 hours, drain and rinse.
  2.  Put in a wide mouth jaw and cover with cheese cloth, a sprout bag or even an old pair of pantyhose and tuck away on a counter somewhere.  Rinse twice a day and then put back in the jar and recover.    After about a day -- you'll see a little tail form.  It's like a little science experiment.  After 3 days, the tail will be about an inch long.  At this point, I put them in the fridge.  I have read that you can continue to rinse and drain once a day in cold water to keep them fresh.
  3. Keep in mind that a little goes a long way.  I started with 1/2 cup of dried lentils and they grew like weeds out of the jar within 3 days!
[caption id="attachment_1786" align="aligncenter" width="150"]Sprouting Lentils Sprouting Lentils[/caption]
Lentil Burgers
I got this recipe from Everything Raw Food Recipe Book by Mike Snyder and Nancy Faass. 1 TBS Coconut Oil 2 cups lentil sprouts 1/4 flaxseed, ground 1/4 cup carrot, shredded 2 TBS olive oil 1 clove garlic 1 teaspoon garam marsala powder (I used oregano) 3 TBS lemon juice 1/4 scallions (I used onion) Add all the ingredients to a food processor with an "S" blade and process until al the ingredients become a chunky pate. Form into burger patty shapes.  Place them on dehydrator trays and dehydrate at 145º for 2 hours.  Flip over patties and continue dehyrdating for 8 to 12 hours at 110º. Serve over salad, or arugula as I did with sliced tomatoes, or serve on RAW Onion Bread from my recipe posted in my Blog. [gallery link="file" ids="1785,1787,1788"] The next time I make these sprouted lentil burgers, I think I will double the recipe. I want to make them a little thicker than I did. The ones I made were really thin. I will admit they were very tasty and my joints did not ache (that's my barometer -- achy joints --  foods that cause inflammation in my system) so I know that I will be making these again. I may also try to shape them into meatballs and eat them that way as well. If you feel like being adventurous and try your hand at sprouting -- or if you're a pro at sprouting -- this recipe is a very good one to try. Either way -- whatever you do, the most important thing is that you


Michele ♥

7:07 pm

Nwenna Kai's 7 Day Raw Food Cleanse

Nwenna Kai's & Day Raw Food Cleanse

Nwenna Kai's 7 Day Raw Food Cleanse

Or As I call it . . . Spring Cleaning!!!

It seems that everywhere you turn these days, someone else is talking about or participating in some sort of cleanse or detox.  Juice cleanses, fasting cleanses,  raw food cleanses all with the purpose of either getting healthy, losing weight or just wanting to get rid of the toxins that are in our bodies.  I knew I had to do something soon, because even though I adhere to the 80/20 rule (eating RAW 80% of the time and cooked for 20%), with all the  holidays that start in November and end in April -- my 20% of non-raw food was growing larger and larger!! The holidays  start at Thanksgiving and end around Easter with many birthday celebrations in between.  These holidays are centered around food, desserts, chocolates and LOVE!  And to make matters more complicated -- I live in a Southeast State where during those "winter" months, friends and family are drawn to the sunshine, warmth and great restaurants that Florida and "Goot 'ole hospitality" have to offer.  So, I live my 80/20 rule religiously, but I living the 20% LARGE!!!!  I knew I had to do something and FAST! Enter . . . Nwenna Kai!  Nwenna is one of the pioneers on RAW food living -- or as her book clearly is named . . . The Goddess of RAW Foods!!  I had the opportunity to volunteer on a project that Nwenna was working on and in exchange for my time, I was given The 7 Day Raw Food Cleanse to use at time that was convenient for me.  Well -- NOW WAS THE TIME THAT WAS CONVENIENT FOR ME!!! I signed up for the Cleanse that was starting April 17-21 (Sunday through Saturday).  I truly believed that in my heart, this was going to be a cake-walk!  I mean -- I've been living RAW now for about a year and a half.  I've got this covered.  And I'm going to succeed and I'm going to feel great and look better at the end of it in 7 days!!!  Well!!!  I forgot about the part where you have to give up caffeine!!!  AGH!!!!! [caption id="attachment_1729" align="aligncenter" width="150"]Caffeine Withdrawal Caffeine Withdrawal[/caption] Now, here's the thing!  I still had to go to work every day, which is tough when you have no energy and a dull headache.  I will admit however, being that I drink only tea and not coffee, my headache was not as bad as I thought it would be.  It was just constant.  I also couldn't take any pain reliever for it because I was doing a cleanse, and pain relievers were another item that I wanted to cleanse myself of during this detox.  Nwenna does give you breathing techniques and other solutions to handle the "detox" headache and I used them -- constantly!!  They definitely helped!! I found this note on my desk one morning.  I guess they thought I needed either caffeine or needed to go someplace else to "kick the habit"!! [caption id="attachment_1731" align="aligncenter" width="150"]Coffee Rehab Coffee Rehab[/caption]

Here's a little synopsis about the 7 Day Raw Foods Cleanse:

About a week before the starting date, I received an email from Nwenna explaining what was  yet to come; what emails to expect and what to do pre-cleanse.  I received 106 page document that outlined so much more than I ever expected to receive  and that was it . . . I was off and running!  I was so excited!  I couldn't wait to begin!  The principals, theories, exercises and explanations were written so "user-friendly" that everyone could understand them.  Her recipes were to die for.  I got so excited just seeing the great, simple recipes that I have never made before and couldn't wait to try!  And there, in the midst of these wonderfully delicious recipes lurked the "dirty 'd'" ones!!  The DETOX recipes.  A couple of them made my eyes pop out!  However, I am not one to give up.  I'm in this 100% and I'm going to succeed at this! Here are some of the delicious recipes I made! raw cream of wheat portabello plate candy pecans portabello pizza candy pecans dehydrator blood detox Fast forward day 2 . . . it was not as easy as I thought it was going to be -- especially because you are going to go through some sort of detox discomfort, which is not enjoyable, BUT it's not as difficult as I thought it was going to be either.  Getting some of the "special" detox cocktails down in the morning was difficult, but I did it and they did not come back up!  Mission accomplished!  The food was some of the best raw foods I had and simple to prepare. Nwenna does a group call every morning and if you could not be on the phone with her live,  you can always go on to the recorded version just minutes after.  Nwenna makes herself available to you if you have questions, or problems or successes either by email or through FB so you're not in this alone! Some people go on this cleanse to lose weight.  Nwenna has said that some people could lose up to 14 pounds in 7 days.  I knew that I would not lose that much weight.  I lost about 5 pounds but also knew that I would gain those back as fast as I lost them once I reintroduce a little more food into my diet.  I did continue to work out to Zumba, but cut it down to 2 days instead of  the 3-4 days,  and I found that I tired quickly, probably due to the lack of caffeine that I had and the dull headache.  But I do believe in Sweating in order to detox the liver so I'm glad I went -- headache and all!  I went on this cleanse to rid my body of the 20% of cooked or processed foods that I ate during the winter months.  I was also hoping to be able to give up caffeine for good -- but it's now a week later, and I have to tell you that I just went back to having  a cup of tea during work.  I just couldn't do it.  Not this time anyway.

Would I recommend The 7 Day Raw Food Cleanse?

Absolutely!    I learned some valuable lessons on this cleanse and it reinforced my passion and commitment to living a RAW Lifestyle!  As a matter-of-fact, I would most likely do it again, if the opportunity arises!  What doesn't kill us makes us stronger!!!  Nwenna should give out tee shirts!  "I made it through The 7 Day Raw Foods Detox"! If you're interested in joining one of Nwenna's Cleanses, you can check it out either on her website or her FB Page "The 7 Day Raw Foods Cleanse".  In my opinion, it is one of the most affordable cleanses out there.  Especially for a 7-day cleanse.  I must reiterate, as I mentioned before, I did not pay for this cleanse.  It was my remuneration  for taking part of a forum that Nwenna was heading!  She has  a detox scheduled once a month, so you can definitely find a time that would be good for you. If you decide to try The 7 Day Raw Foods Cleanse -- keep this in mind . . . . "If Michele can do it, you can do it".  And when you do sign up and begin your journey to health and wellness  . . . the one thing you must do during the full 7 days (detox headache or not) is to . . .