Ep 016 Clearing Set Points In Your Life to Achieve Your Goals w/ Gertrud deWitte

health joy podcast setpoints Jun 16, 2020

To download your FREE 7 Day Fresh Start eating plan, click here: https://www.rockbottomwellness.com/7-day-eating-plan

Set Points are "upper limits" we have created for ourselves as it comes to how much money we can have, how healthy we can be, how much love we deserve, how much success, etc. 

On a subconscious level we have created this limit. So, when we rationally try to reach a goal, our set point will call us back as soon as we go over. 

So, an example we’ve all heard of is of people winning the lottery. These new millionaires often blow all their money within a couple of years and go back to where they were before. That’s how set points work. The old programming in our subconscious sabotages us in having what we want.

With losing weight: people trying hard to get the weight off, keeping it off for a while, but soon go back to their old weight. Again, self-sabotage.

Everything we do to reach our goal will be to no avail if we’re blocked from the...

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010: Just Breathe - The Importance of Breath for Healing

Jillian Rutledge's philosophy is "Control your breath and your mind will follow." So many times, healing stalls because we struggle to dig deep into what's really getting to us. Making breakthroughs by focusing our breath and working with a Breathing Specialist can help us go a long way to improve our physical, mental and emotional health.

Contact Jillian by email at:  [email protected]


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Ep 015: HEALTHY AT HOME SERIES PART 6 3 Ways to Support Your Thyroid and Boost Your Immune System Quickly

This is it! The last part of my Healthy at Home series. 

Get your free 7 Day Eating plan here: https://www.rockbottomwellness.com/7-day-eating-plan

Schedule your FREE Thyroid Breakthrough Session today by clicking here: https://calendly.com/rockbottomwellness/thyroid-reset-breakthrough

Welcome to another episode of Rock Bottom Wellness. I’m your host, Tiffany Flaten. Today, I’m on my own discussing 3 Ways to Support Your Thyroid and while doing so how you can boost your immune system. 

Most people think of the connection between your immune system and your thyroid gland in context of a condition called Hashimoto’s Thyroiditis. This is an autoimmune condition of the thyroid gland and accounts for at least 90% of all cases of hypothyroidism. Oftentimes, it is treated as if it were no different than “run of the mill” hypothyroidism. Unfortunately, it IS different and there are ways to address it even outside of the context of medication. ...

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Peach Mango Salsa

fruit recipes salsa May 19, 2020

Peach Mango Salsa


It’s so important to try and boost your nutrition every time you eat. Think about how you can increase the vitamins and minerals in the foods you make and eat every day. By adding a variety of foods to our diets, we’ll cover a lot of our nutrient needs and help our bodies fight of disease.

One way to do this is by incorporating fresh fruits and veggies to our already favorite recipes. I came up with a way to use the fruit that is in season to create even more flavorful, nutrient-dense recipes of some old favorites. This one uses fresh peaches and mangoes to balance out the spice of jalapenos in this summer time favorite.

Read more over on the blog on The Power of Peaches. You’ll see why it’s so important to eat in season and incorporate fresh fruits into the diet.


1 lb tomatoes, diced

1 green bell pepper, seeded and diced

2 jalapenos, seeded and diced

1 purple onion, finely diced

1 # peaches, diced

½ # mango, diced

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No Bake Energy Bites

energy protein recipes snacks May 19, 2020

No Bake Energy Snack

Here’s an easy recipe for a quick, healthy snack using Barthel’s River Road Gold Maple Syrup as the sweetener. It includes basic ingredients most people have on hand. You can make a double batch and freeze one recipe and keep the other in the refrigerator for a good alternative to pre-packaged snacks that are heavy in processed ingredients. And the best part of this recipe is that it is easily adaptable to your taste preferences. In addition, it is gluten free, dairy (casein) free, soy free, and egg free. Enjoy!

Dry Ingredients:

1 C uncooked certified gluten free oats

2/3 C unsweetened coconut flakes

½ C golden flax meal

1 T chia seeds

½ C Enjoy Life Chocolate Chips

Wet Ingredients:

½ C Natural Peanut Butter

¼-1/3 C Barthel’s River Road Gold Maple Syrup

1 t vanilla


Mix all ingredients together in a bowl thoroughly. Cover and refrigerate for at least 20 minutes. Once chilled, use cookie scoop or roll into...

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Maple Brown Sugar Cookies

cookies recipes May 19, 2020


  • 1 3/4 sticks unsalted butter
  • 1 3/4 cups packed dark brown sugar
  • 2 1/2 cups all purpose flour
  • 1/2 tsp. baking soda
  • 1/4 tsp. baking powder
  • 1/2 tsp. salt
  • 1 egg + 1 egg yolk
  • 1 tsp. vanilla extract
  • 2 1/2 tbsp. maple syrup
  • 3 tbsp. brown sugar + 3 tbsp. white sugar (mixed together)


  • Preheat oven to 350 degrees
  • In a small pan, heat the butter over medium-low heat, swirling the pan often until the mixture becomes a light golden brown. Immediately remove from heat and allow to cool until semi-solid and soft. (Note: I quickly cooled my brown butter by pouring it into a large mixing bowl and placing it in the freezer for ten minutes).
  • Cream together the butter and 1 3/4 cups dark brown sugar until smooth.
  • Add egg + egg yolk, vanilla, and maple syrup, and mix well.
  • In a separate bowl combine the flour, salt, baking soda and baking powder.
  • Add the dry ingredients to the wet ingredients and stir until well combined.
  • Roll tablespoon sized balls of cookie dough in the...
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Italian Style Soup

italian recipes soup May 19, 2020

Italian Style Soup


I made this the other night and we have a ton of leftovers. It’s easy to modify to your taste, too. It’s just a heartier twist on tomato soup with Italian seasonings. Sometimes, to break through boredom with meal-planning, it’s good to mix it up a bit. And, this time of year, I love to have soup leftovers or enough to freeze for a healthy meal on a busy night.

This recipe makes 10-1 Cup Servings and the nutrition breakdown looks like this:

156 Calories, 7.2 grams of Fat, 8.5 grams Carbs, 13.7 grams protein.



1 # ground beef
3 oz sliced pepperoni
**You can use ground turkey or whatever meat or meat sub you’d like.
1 green bell pepper, chopped
1 bunch green onions, choped
2 garlic cloves, minced
1 t coconut oil
2 T tomato paste
1-28 oz can crushed tomatoes
4 C chicken broth
1 T chopped, fresh basil
1 T chopped, fresh oregano
1 t fresh, ground pepper


Cook beef and pepperoni in large saute pan. Rinse and drain. Set...

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Hot Cereal

breakfast cereal kids recipes May 19, 2020

Hot Cereal

2 T unsweetened shredded coconut

1 T pepitas (pumpkin seeds)

1 T flax seeds

1 T chia seeds

¼ C walnuts

2 t ground cinnamon

1/8 to ¼  t sea salt

1 C boiling water (OR ½ C coconut or almond milk and ½ C water OR 1 C coconut or almond milk)

Combine all ingredients in food processor or blender. Blend until finely ground. Pour boiling water into blender and blend slowly on low then higher until cereal is smooth. Transfer to bowl. Garnish with other seeds, goji berries, etc. Serves 1.

Dry ingredients can be doubled or made into amount desired and stored in sealed container in the refrigerator for future use. To serve, add boiling liquid; blend and serve.

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Honey Spice Cookies

cookies holiday honey recipes May 19, 2020

Honey spice cookies


This cookie recipe is delicious and right in with the flavors of the season! With the clove and allspice, this cookie is reminiscent from fall through the Christmas season. For those who are keeping sugars down (we all should be), I used a combination of turbinado sugar (sugar that is less refined and still contains some molasses) and monk fruit in the raw. Using the less processed version of sugar is better for the flavor and our health! Enjoy!


Preheat oven to 375 degrees.

12 tbsp. unsalted butter, softened

1⁄2 cup packed (4 oz.) turbinado sugar (or ¼ Cup turbinado + ¼ C Monk Fruit in the raw)

2 tbsp. honey

1 1⁄2 tsp. ground cinnamon

1 tsp. ground ginger

1⁄2 tsp. ground allspice

1⁄2 tsp. ground cloves

2 cups (9 oz.) all-purpose  gluten free flour, plus more for dusting

1⁄3 cup finely chopped hazelnuts

1 tsp. salt


Heat the oven to 375°. Using a hand mixer on medium speed, beat together...

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