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)
11:38 am

My Three Favorite Salad Toppers!



Salad Fully Dressed!

I realized that I don't share enough recipes on this blog and basically, that's what Rejuvenation And Wellness (RAW) is about -- "Goot Food . . . Goot Health"!!!   It's eating your way to great health and happiness!  I will admit that most of the recipes are not mine and that I'm strictly sharing other recipes with you.  However -- that's how I got healthy . . . by searching the web for recipes made by others who have the knowledge, creativity and time to create these marvelous recipes . I always link back to the authors website or link to a store where you can purchase their product . . . always giving them full credit!  


 I  spend a lot of time at the library taking out RAW food books!!  I LOVE the library!  And last, but not least -- I love  where I purchase a lot of RAW food cookbooks for my  wonderful collection. I keep my laptop right on my kitchen desk so that I can look-up a recipe right there and work off the computer screen.    I do have wonderful RAW recipes floating around my head and I can't wait for the day when I can share those with you as well!  That day will come soon enough! But I digress . . . I do that a lot! I guess you can say I'm a creature of habit.  I make a huge salad to bring to work for lunch everyday.   Sometimes I feel as if I just need to "spice" it up a little.  The recipes below are simple yet add the "punch" I need to make my salads delicious and keep them from getting humdrum!  I put these on top of my salads and besides adding a variety of flavors, they also act as my salad dressing.  The marinades coat the salad ingredients so therefore, there is no need for me to add a dressing of any kind.

Marinated Mushrooms

]Marinated Mushrooms

Marinated Mushrooms

This recipe is quite simple and it comes from Ani Phyo's book Ani's 15-Day Fat Blast.

1 tablespoon tamari or nama shoyu or soy sauce

1/2 tablespoon agave, maple, or brown rice syrup

1 teaspoon toasted sesame oil

1 cup sliced shiitake, crimini or portabella mushrooms (even button mushrooms are fine)

Combine in a bowl or zip-lock bag for 10 minutes or longer ( I usually do 20-30 minutes).  

Drain before serving.


Noteed Onions

This recipe is one of my favorites and it comes from Eva Rawposa's Uncooking 101!

1 white onion thinly sliced (I used sweet vidalia's and I've used red onions)

1/4 tsp. salt

 1/8 cup coconut aminos (coconut aminos are a great substitute for Tamari, Nama Shoyu, Soy Sauce -- anything that's soy based.  It is made with coconuts -- not soy - great substitution)

noteed onions

coconut aminos

Thinly cut the onions using a mandolin (I don't have one -- I sliced very thin with a sharp knife -- works just as well).  Massage onion in the coconut aminos and salt.  After a minute or so, they will be take on the texture of a sauteed onion without the cooking!!!


And last, but not lease, a love adding Guacamole to my salads.  


Homemade Guacamole

Homemade Guacamole

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! 

Salads are not boring!  Nor do they need to be drenched in fattening salad dressing.  I use the above 3 toppings as my salad dressing!  They give wonderful flavors and texture to my everyday salad.  Try one on your salad or try all 3!  But the most important thing to remember is that you


Michele ♥

4:21 pm

The "Magic Elixer"

I Am My Own Science Experiment

Before I recommend anything,  I need to try it out first and make sure that it does what it's supposed to be doing.  I tried the Paleo Diet and Raw Living, before I would even recommend it to anyone.  I saw changes in myself and my health and so did people that I would come in to contact who knew me prior to making the changes.  My arthritic pain is gone and my stamina and energy are off the charts.  People want to know what I'm doing, so that's how this blog was born!  Do I recommend eliminating foods in your diet that make you ill!  Yes!  How do I know?  Because I was my own science experiment.  And it works! Once my pain was gone and my energy increased, so did my workouts!  And I worried about that.  I worried if I was eating enough calories to sustain me during my workouts.  And I worried if I would be able to recover well after my workouts.  But even though I had increased energy -- by 4:00 p.m. I was usually zonked.  I wake up every morning around 5:15 so that's almost 12 hours of being awake and on the go!  And my Zumba class is at 7:00 p.m.!  HELP!!  How am I going to do this?  I'd brew some tea and hope the caffeine would wake me up.  Sometimes it did -- most times it did not.
And Then I Found It . . . . .
Just like Dorothy in the Wizard of Oz,  I had the answer in the palm of my hands the whole time!!!  All I had to do was "click my sneakers" together and say, "I want more strength, I want more strength"!  And "Poof"!  I got more strength!   Okay -- not really.  But almost!! It seems that one of the books that I'm constantly recommending had the answer in it all the whole time!!!  Ani Phyo had the explanation and the answer that I was looking for.
Ani explained that for optimal energy, you need to pair sugars with fats 20 minutes before you exercise.  This is the most important lesson I needed to learn.
She goes on to say that you should eat higher sugar, higher calorie fruits (dates, bananas, plums, pears, pineapple, orange, mango) with a fat source (nuts, seeds or nut butters, coconut oil, or coconut milk) for longer, sustained energy.  Try to eat these sugars 20 minutes prior to a workout for a longer performance.    She then goes on to recommend that you add green tea or cocoa because the caffeine inside both of these are a known physical performance booster (but don't overdo it -- you'll blow out your adrenals).  She also recommends other tips for maximizing endurance and energy, but we can touch on those another time. So the point of all of this leads me to this . . .  what I'm now calling "The Magic Elixer".    And how do I know it's a Magic Elixer?  Because I am the science experiment who's been trying this out for about 5 weeks now AND IT WORKS!!   My stamina and recovery have been unsurpassed!!!
Here's the recipe for Ani Phyo's Banana, Spinach, Chocolate Power Smoothie now known as my "Magic Elixer"!
2 cups bananas, from about 2 whole (I use 1 - 1 1/2 bananas) 1 cup spinach leaves, washed well (I use Kale) 1/4 cup almond butter, raw (I use 1/2 cup almonds) 1 tablespoon cacao powder 1 teaspoon spirulina powder (or wheat grass powder) 3 cups Thai baby coconut water, or filtered water 1 cup ice, optional Place all ingredients, except ice, into a high-speed blender.  Blend until smooth.  Add ice, if using, and blend to mix well.  Enjoy immediately. [caption id="attachment_611" align="alignright" width="150"] Ani Phyo's Banana, Spinach, Chocolate Power Smoothie[/caption] Will keep for 1 day, sealed tightly, in the fridge. _____________________________________ * A note from me . . . Ani recommends doing this 20 minutes before a workout.  I recommend drinking it at least an hour before so it will be settled in your stomach and you don't feel sick. I can't stress the importance of the above smoothie recipe if anyone wants to "up their game".  I started drinking this an hour before my workout and found my endurance to be off the charts.  The science experiment worked!!!  I feel like I know a dirty little secret - especially when I hear people around me saying things like "they're off their game today", or "they're just out of it today" and here I am -- ready and willing to keep going! I knew it was time to share it.   I totally recommend that everyone who works out, include this recipe in your diet!  I also highly recommend drinking water before and during your workouts to keep hydrated. The most important thing that one can do when drinking this smoothie and working out is to . . .


Michele ♥

9:58 am

Marinated Mushrooms Over Root Rice

Marinated Mushrooms over Root Rice

I make my lunch everyday to bring to the office.  It's so much more affordable than going out to eat, plus I know exactly what I'm eating and how it was prepared.  I found this recipe courtesy of Ani Phyo 15 Day Fat Blaster (you can purchase it here). Ani uses Jicama Rice with this recipe.  I'm not very familiar with jicama -- I've tried it once or twice and I'm not a lover of it.  It reminds me of eating water chestnuts or a raw potato -- but I decided to try it again.  I made the rice by hand grating it and then followed her recipe.   I'm glad I did.  I found out that I really don't like jicama!  The rice was too wet for me.  The next time I make this -- I will make Cauliflower Rice instead.  I find that cauli-rice has a nice "bite" to it -- more of the true texture of rice.  It's made the same way that you would do jicama rice -- except I can make cauli-rice in my food processor whereas with the jicama -- it came out as strands -- not rice.  You can also hand-grate the cauliflower to make cauli-rice as well. [caption id="attachment_259" align="alignleft" width="150"]Hand Grating Jicama Hand Grating Jicama[/caption] [caption id="attachment_261" align="alignright" width="150"]Jicama Rice Jicama Rice[/caption] Here's Ani Phyo's Recipe for Marianted Mushrooms over Root Rice.  I'm sorry about the quality of the photos.  I need to get myself a decent camera.  I'm also very new to this, so I find myself preparing the dishes and being halfway done before I realize I should photograph it! Marinated Mushrooms 1 Tablespoon Tamari, or Nama Shoyu, or Soy Sauce 1/2 Tablespoon Agave, Maple, or Brown Rice Syrup 1 Teaspoon Toasted Sesame Oil [caption id="attachment_262" align="alignright" width="150"]Marinating Mushrooms Marinating Mushrooms[/caption] 1 Cup Mushrooms, sliced, any type SUPER POWER PACK: 1 Teaspoon Dulse Flakes Marinate Mushrooms by placing all ingredients, including dulse, if using, into a mixing bowl, toss and massage to mix well.  Set aside to marinate at least 10 minutes.  Squeeze to remove all excess liquid before using (I didn't). Root Rice (Makes about 1 Cup) 1 Cup Jicama, Turnip, or Daikon Radish, peeled and cubed (or Cauliflower) 1/2 Tablespoon White Miso (unpasteurized) (I used Brown Miso -- that was all I had) [caption id="attachment_258" align="alignright" width="150"]Dicing Scallions Dicing Scallions[/caption] 2 Teaspoons Scallions, sliced, from about 1 whole. Chop jicama, miso and scallions into small pieces in food processor.  Be careful not to over process; you want small rice-sized bits.  Rice will keep for several days in sealed container in fridge. [caption id="attachment_257" align="aligncenter" width="150"]Marinated Mushrooms over Jicama Rice Marinated Mushrooms over Jicama Rice[/caption] You can enjoy this dish any time of day -- for lunch or for dinner.  You can also use the marinated mushrooms in a wrap, on top of a salad or as a side dish.  Enjoy!!