Juice Fast Commonly Asked Questions

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I am currently doing a Juice fast, I have done them before and I always get wonderful results. But if you are new to juice fasting and you are planning on joining me as I host a 3 Day Juice Fast Reboot Aug 4-6th then you may have some questions. This blog post is an attempt to answer those questions and help you prepare mentally before you undergo your reboot!

Q: Do I have to own a juicer?

A: No, if you have a high powered blender such as a Vita mix, blend Tech, Ninja, Magic Bullet or another then you will be good to go!

Q: How will I know what to buy and what to juice together for optimal nutrition?

A: I will be taking all of the guess work out of this experience for you, I will tell you exactly what to buy (via lists) and how much you will need to get you all the way through your 3 day juice “feast” I will also tell you what to juice together and what to avoid for certain health conditions (such as thyroid issues) to make sure you get the most optimal nutrition for your body.

Q: Is it hard to make the juice?

A: No, if you are capable of rinsing and chopping veggies and running them through a machine, then… you got this!

Q: How much weight will I lose?

A: It really depends on a lot of variables, such as how much weight you need to release, how toxic your system is, how closely you stick to the fast etc… But look at the weight loss as an added benefit and the improvements to your health, immune system and wellness as first priority.

Q: What if I get hungry or want to give up?

A: You might experience some hunger during your juice fast, if you get hungry, drink more juice 🙂 If you feel like you want to give up… Don’t! 3 days will pass quicker than you think! This is one reason I have created this to be a group experience complete with private Facebook group, this is where you go to get encouragement and support, even if you feel like throwing in the towel midway through, I encourage you to stick it out to get the full benefit!

Q:Will you help me know what to eat when the fast is over so I don’t “undue” all the good I’ve done on the fast?

A: Yes! As part of this 3 Day Juice fast I will be supplying you with a special sheet full of suggestions and ideas to help you ease back into the real world with real food after your 3 day fast is complete.

Q: How often should I juice fast?

A: This is really up to you, I see nothing wrong with juice fasting as often as one or two days per week, you may want to try to do a juice fast once per month or once every few months, there is no correct amount. Fasting with the aid of organic juice is a wonderful way to improve the bodies own healing mechanisms and correct imbalances. It is also a great way to release excess weight and detox and cleanse the system from the inside out. Using organic juice to cleanse the system is a great preventative medicine and can also be used as alternative medicine if sickness is already present. “Let food be thy medicine and medicine be thy food” Hippocrates

 

I hope that I have helped answer some of your questions and concerns regarding juice fasting, it would be my privilege to walk along side you as you work on improving your health! More questions? Contact me today! Ready to get started? You can reserve your spot in the “3 DAy Juice Fast Reboot”  today!! Registration will be open until Aug 3 2014 and all of your printable lists and materials will be e-mailed directly to your inbox by Aug 1 2014! 

Banana, Peanut Butter, Chocolate Chip Oat Balls…. Yum!

These little balls of deliciousness are vegan, gluten free and powered with plant based protein! They will also give you a good dose of fiber and hit the spot for that sweet tooth without going too far off track! This was an impromptu  recipe that I came up with, and after the fam ate them faster than I could get them out of the oven, I figured it was blog worthy!

 

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These are best served right out of the oven when the chocolate is good and melty…. I had mine with a cold glass of almond milk!

 

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Here is what you will need:

  • 1 ripe banana
  • 1/4 cup organic coconut sugar
  • 1/4 cup unsweetened vanilla almond milk (I prefer silk almond milk because it is part of the non GMO project and it does not use carrageenan as a thickener)
  • 1/4 cup natural no sweetener peanut butter (I used chunky no salt added on these) *plant powered protein
  • 1/2 cup raw almond meal *plant powered protein
  • 1 cup gluten free oats *plant powered protein
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 3 tbsp chia seeds *plant powered protein
  • 1/4 cup vegan and gluten free chocolate chips such as enjoy life brand

 

Pre heat your oven to 350 degrees. Mash your banana in a medium size mixing bowl, then add your coconut sugar, almond milk and peanut butter, once this is nice and creamy add the rest of your ingredients with the chocolate chips last. Use a cookie scoop if you have one, if not a larger table spoon will do to make the dough into “balls” place on a baking sheet or stone and bake in preheated oven for 10 minutes each. This will make about 2 dozen cookies. Enjoy!

Gluten Free, Grain Free, Cauliflower Crust Veggie Pizza

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A pizza crust made from what?? Yep that’s cauliflower alright! I made this for dinner last night and let me just say, next time… I’m making a double batch! The kids all wanted  more! One head of cauliflower will make one pizza, so plan accordingly if you have a larger family or want to make more than one pizza 🙂 This pizza was melt in your mouth delicious, you know the kind when you close your eyes while you chew to experience the flavor all the more (or maybe thats just me) Now since this was my first time making this recipe, I think I will make a few tweaks to it for next time, for one thing the crust was not crisp and we had to eat it with a fork (we really didn’t mind) and I used cream cheese in the crust and I think next time I will use an herbed chevre (goat cheese) other than that, we have a winner here!

So this is what you need to do, take your head of cauliflower (preferably  organic) and grate the entire head (minus the leaves) with your cheese grater into a bowl, when you are done it will give you approx 4 cups depending on the size of the head.

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I then filled the bowl with very hot water and covered it for about 15 min to let it “steep” after that I poured it in to my small holed metal colander to drain AND THEN I transferred it to a dry clean thin dish towel (a cheese cloth would work nicely as well) bundled it all up and squeezed all the remaining water out of it, seems like a lot of work, but its really not!

From there I put the soft cauliflower back into the dry mixing bowl and added 1 cage free egg, 1 tbsp minced garlic, 1 tbsp organic herbs de provence, 3 tbsp cotija cheese (the Mexican version of parmesan)  and 4 oz of natural cream cheese (not lite) and blended it all together. Then I spread it out evenly  on my rectangle baking stone and baked it at 350 for 15 min.

After this I pulled it out of the oven and topped it with organic spaghetti sauce, organic cheese, and sliced up mushrooms and red bell pepper and put it back in to back for another 25 min.

We enjoyed ours with a large green salad, which in my opinion has always been the perfect accompaniment  with pizza! Please enjoy and let me know what you think after you try it!

Here is what you will need again (for easier reference):

  • 1 Large head organic cauliflower
  • 1 cage free egg
  • 1 tbsp minced garlic
  • 1 tbsp organic herbs de provence (oregano is a good spice to use as well)
  • 4 0z natural cream cheese or 4 oz herbed goat cheese (chèvre)
  • 3 tbsp cojita or parmesan cheese
  • organic spaghetti sauce for topping
  • organic mozzarella cheese for topping
  • assorted veggies such as: bell peppers, onions, olives, mushrooms

Gluten Free Pumpkin Pecan Caramel Cheesecake… Oh yeah!

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So this weekend we celebrated my handsome husbands 35th birthday, and I tell you, if anyone in this house loves pumpkin flavored food more than me… it’s him! This Cheesecake was indulgence at its finest!  When I coach my clients they are sometimes shocked to see me endorse desserts! And to bring clarity to the matter, I coach my clients to not fear indulging from time to time, losing weight and being truly healthy in mind body and  spirit is never brought about by following rigid rules or by deprivation dieting!

*Coaching tip… I always say when you indulge, make it count 😉 be sure it is the best quality food and that you really truly enjoy it, eat it in the presence of loved ones and with great appreciation for the “sweetness” in your life 🙂 eat it with the understanding and acceptance that we allow no food to be our master.

So back to this beauty! I originally  found this recipe on Pinterest  but as I always do, I made my own additions and modifications to it, and the raves and reviews from my family were well worth the time and effort put into this cake! My mother in law even said that this was the BEST cheese cake she had ever tasted! As for the birthday boy? He was full of compliments for the chef as well! My advice is to make this cake the day before you plan on serving it, this gives it time to really “set” not to mention builds the anticipation for something to look forward to!

Here is what you will need for the crust:

  • 1 cup of ground up Gluten Free Ginger Snap Cookies (I got mine from Trader Joes)
  • 1/2 cup of Raw Pecans coarsely ground
  • 1/4 cup Grass Fed Butter melted
  • 2 tbsp organic brown sugar

Coarsely grind up your ginger snap cookies and your pecans and toss them into a medium sized mixing bowl along with 2 tbsp brown sugar. Melt your grass fed butter and pour over your crumb/sugar mixture. mix together until all of the mixture is nice and moist then press into the bottom of a 9″ spring form pan and set aside.

Here is what you will need for the filling:

  • 2/3 cup Raw Turbinado Sugar
  • 3/4 cup Organic Pumpkin Puree
  • 3 egg yolks from pastured (cage free) hens
  • 3/4 tbsp Pumpkin Pie Spice
  • 1/4 tbsp Cinnamon
  • 2 tsp Vanilla Extract
  • 1/4 tsp Sea Salt
  • 3 (8 ounce) packages of Natural Full Fat Cream Cheese
  • 1/2 cup of Raw Turbinado Sugar
  • 1 Large Pastured egg
  • 1 Pastured egg yolk
  • 2 tbsp Organic Grass Fed heavy whipping cream
  • 1 tbsp Organic Tapioca Starch
  • Additional whole Pecans
  • Jar of Fluer De Sel caramel (I got mine from Trader Joes)

Pre heat your oven to 350 degrees. Let your cream cheese get nice and soft at room temp, beat all 3 packages with an electric mixer until they are well blended and fluffy. In a separate bowl, add your pumpkin puree, 2/3 cup of turbinado sugar, spices, salt, vanilla and 3 egg yolks and mix well and set aside. Slowly blend in your 1/2  cup of turbinado sugar to the cream cheese, add the 1 large whole egg and blend in, then add the 1 remaining egg yolk, once this is nice and incorporated add in the 2 tbsp of heavy whipping cream, lastly add the tapioca starch. When the cream cheese mixture is nice and blended slowly pour in the pumpkin  mixture until well combined. Pour into your ready to go 9″ spring form pan (you may want to grease the sides for easy release later, I use trader joes coconut oil no stick spray) Place cheesecake in middle rack of preheated 350 degree oven and bake for 50-55 min (some of the filling may leak out so place on top of foil or a cookie sheet when baking 🙂 )

After the cheesecake bakes for 50-55 min (a knife in the middle should be mostly clean) turn the oven off and let stand in the oven for an additional  60 min. This tip is supposed to keep your cheesecake  from cracking, perhaps you will have better luck than I because mine still cracked : / luckily no one seemed to care, and it sure did not affect the taste!

Once the hour is up, remove from the completely cooled oven and cover with foil and place in the fridge, preferable overnight,  about 2 hours before it is time to serve, take the cake out of the fridge and let sit on your counter for about 15 min before removing the spring form pan. Take your jar of caramel and a clear plastic zipper baggie and fill about 1/3 of the baggie with caramel, cut one corner tip of the baggie off to create a “piping bag” and use this to drizzle or “pipe” lines of caramel over the top of your cheesecake, go up and down, side to side and zig zag. As you can see in my picture above, the caramel ended up all “smooshing” together anyway 😀 but it was still fun to do!

Then lastly add your remaining pecans around the edge and place back into the fridge until cutting time! Enjoy and I would love your comments below!

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Ryan on his 35th Birthday

4 Weeks to Weigh Less~ A Non Dieting Approach to Transformational Weight Loss

Join Holistic Health Coach Michelle Hendrickson as she discusses the reason so many people lose weight and gain it back, hear from her first hand knowledge what has to happen in order to lose the weight for good!

5 Ingredient Gluten Free Peanut Butter Chocolate Chip Cookies

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My husband and teenage Son are heading out to partake in some male bonding this weekend with an all mens camping trip, so what is a wife, mom and health  coach to do? Bake them yummy gluten free cookies and take ultra feminine pictures of them on a pretty plate before I send them off of course 🙂 not only are these cookies gluten free but they are also grain and refined sugar free! And with only 5 all natural ingredients they are ultra easy to make, and their yummy… did I mention that already? Ok, so here is what you will need for these ultra simple, yummy cookies:

Blend together your Peanut Butter and coconut crystals, add in your Vanilla and Pastured eggs one at a time, when all ingredients are nice and well blended, stir in your chocolate chips by hand. By scoop or rounded tablespoon place about 2″ apart on your baking stone or sheet and bake at 350 for approx 12 min. This will make about 30 cookies to send the guys off with (don’t worry they are leaving the pretty plate behind) Enjoy!

Simply Real Health Talk

Podcast

I am so excited to announce the arrival of a BRAND NEW podcast! I have joined forces with another holistic health coach and together we are bringing you “Simply Real Health Talk” . In this weekly podcast we will discuss fresh and relevant topics to help you simplify your life and help you embrace real health on all fronts! Our goal is to help you make changes that are simple, and will produce lasting results! Interested in what we have to say?? Check us out 🙂 our first episode is ready to go, Rachel and I discuss our personal journeys that led us to health coaching and how having a health coach can benefit you!  Make sure to subscribe on iTunes!