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

Michele@rejuvenationandwellness.com
IIN Blog
IIN Blog
(2) "Sweating" (1) About Me (2) ActivewearUSA. www.activewearusa.com (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) rejuvenationandwellness.com (1) the best raw chocolate frosting ever! (1) uses of honey (1) Vegan (1) Vegetarian (1) Vitamix (2) Vitamix Blender (1) Vitamix Blenders (1)
2:10 pm

Mangia Monday

What to Make
Okay -- so the weekend's over and it's Monday again.  Usually, by Sunday, I'm pretty confident that I know what I'm going to make the first couple days of the week.  I still have to make  3 breakfasts and 2 lunches (sometimes 3) and I have to be sure that I have the ingredients to prepare whatever it is I'm going to prepare. This Monday -- I didn't do any of that.  So I needed to figure out what I can make with whatever ingredients I have floating around the house.  Breakfast is covered,  I made sure that I had enough fruit and greens to make morning smoothies.  I keep frozen fruit in the freezer.  It's a great thing to add to your smoothies.  Then you don't have to add ice.
Breakfast
My Morning Smoothie [caption id="attachment_775" align="alignright" width="104"]Green Smoothie Green Smoothie[/caption] 1 banana 1 1/2 cups frozen fruit (today was strawberry, pineapple and mango) 2 pitted Medjool dates (I like my smoothie sweet -- you can omit) 1-2 cups kale 1 tsp dried wheat grass (wheat grass actually turns out to be sweet) 1/2 tsp Maca Powder (excellent 'power boast' to add.  Smells like chocolate to me). *3 cups water (any liquid you prefer . . . herbal tea, almond milk, coconut milk, coconut water, unsweetened juice). Whirl up in your blender or Vitamix and enjoy! *I added a little more water because I like my smoothies a little thinner.  This way, I get to take the leftovers to work for my snack. ** Feel free to alter any smoothie to your personal taste.
Lunch
I had all the ingredients for my Spicy Thai Noodles, but I also had the ingredients for this Avocado Soup from Raw on $10 a day.
Lunch Avocado Soup 2 servings ~ $1.52 per serving1 avocado ($1.49) 1 cup nut milk ($.40) 2/3 cup water 1 onion ($.25) 1 clove garlic ($.10) 1/2 red bell pepper ($.40) 2 tbsp pumpkin seeds (pepitas) ($.30) 1 tsp olive oil ($.10) salt & pepper to tasteAvocado soups are among my favorite raw soups, and the options are pretty much endless.For this soup, which makes two large servings, place a peeled avocado, half an onion, and the clove of garlic in a blender. Puree until very smooth.Add the chopped onion and pepper, and sprinkle with pepitas.
calories: 301 fat: 21 gr carbs: 28 gr protein: 6 gr
Don't these photos look AMAZING??!!!!!
 
Snacks
I always try to keep a handful of snacks around, because if I don't, I go into a panic!!!  I MAY STARVE!!!!  I throw them into my bag or keep them in a fridge at work.   This is usually what I bring:
  • Leftover Smoothie from the morning or Green Juice
  • I make my own trail mix using nuts, seeds and raisins.  A couple of handfuls of each thrown into a baggie.
  • Fresh fruits (I keep a small bottle of cinnamon at work to add to fruit for added benefits and flavors)
  • Fresh cut veggies like carrots, celery and peppers
  • tea bags - green and herbal
  • lots and lots of water -- I drink all day long
Dinner
Dinner in my house is a lot more complicated.  I personally don't have to eat, I can pick.  I'm fine making a green smoothie and calling that my dinner.  Or eating 1/2 an avocado with cherry "grape" tomatoes and some other raw veggies hanging around.  Or sometimes I'll just make a plate of olives with kimchii and sauerkraut sprinkled with nutritional yeast.   I know -- sound AMAZING!  Doesn't it?  Well -- that's  how it goes over in my house as well - no one really wants to eat that.  And then I will  have a banana for dessert or a couple of Medjool dates. However, on a very rare occasion, I will  make something that everyone will eat.  I feel that dinner recipes require more time and more preparation, so I will probably pick a few dinner recipes and post them on a future Blog.   If you're new to eating "uncooked" foods, some of the techniques can be overwhelming and seem complicated to you.  However, once you master some of the techniques, it becomes a breeze.  As for now, my secret is to eat what ever you have around -- or making double breakfasts and lunches and have that as your dinner.  Or have someone take you out to a wonderful restaurant and just have a delicious salad! Whatever you choose to make and however you choose to eat it, the most important thing is that you just .  .  .

Enjoy!

Michele ♥


Tags: