012: Simple Massage at Home Techniques w/ Moriah Prange

To get your FREE 7 Day Fresh Start Eating plan by clicking here: https://www.rockbottomwellness.com/7-day-eating-plan

Join me as I interview Moriah Prange, massage therapist, as we discuss ways to keep your body healthy when you can’t get your massage. We talk about how Moriah has used her own diagnosis as a way to help and heal her massage clients. She specializes in pediatric massage and has a unique way of working with her clients. We talk about the benefits of pediatric massage, at home massage techniques, and healthy touch in our society around COVID-19. 

Facebook: @flourishingtouch

Email: [email protected] 

Office number/cell: 763-274-0377/612-559-9931

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011 HEALTHY AT HOME SERIES PART 2: Creating Your Own Happiness w/ Tiffany Kiefer

7 Day Fresh Start Eating Plan: Download FREE here: https://www.rockbottomwellness.com/7-day-eating-plan

All of us have busy filled lives, some with family obligations, not to mention working full time.  Wouldn’t it be great if there was a way to enjoy all that you have created?

None of what Tiffany has created came by accident and I believe the same or more is possible for you, regardless of your current situation. She has lived through being a victim of sexual molestation as a child, eating disorders, food addictions, being 175 pounds overweight, moving clear across the world to a place she didn’t know anyone except my family, and having to start over numerous times in my life. She continuously felt that others were responsible for her happiness. She found herself in a constant struggle. 

So how did she get from there to where she is today, and how does this apply to you?  Tiffany learned that through self-love you can do anything you put your mind...

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Crock Pot Honey Sesame Pork Roast

Crock Pot Honey Sesame Pork Roast


Serves 6 people


3 pounds pork loin roast

1 T dried oregano

2 T dried basil

½ t black pepper, freshly ground

¾ t salt

2 T garlic, minced

½ C raw honey

2 T coconut oil, melted

1/2 C coconut aminos or Tamari

1/8 C toasted sesame seeds


Side suggestions: rice and steamed asparagus


  • Place roast in crock pot.
  • In a medium bowl, combine oregano, basil, garlic, pepper, salt, honey and aminos. Stir to combine well. Add sesame seeds and stir in.
  • Pour sauce over roast.
  • Cook on low for 6 to 8 hours.
  • Remove roast from crock pot. Shred if desired depending on how you are going to be serving.
  • Reserve liquid and place in small pan on stove and bring to a boil until thickened, stirring constantly
  • Pour juice over meat and/or serve with side of rice and steamed asparagus.
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Crispy Honey Chicken



1/3 to ½ C Honey

2 T Tamari or Coconut Aminos

2 T Water

¼ t Sesame Oil

1 T Apple Cider Vinegar

Red Pepper flakes, to taste

1 T Arrowroot

1 T water




1-1/2 # chicken breast (about 3 breasts), cut into 1 1/2” pieces

1 - 1 ½ C Gluten Free All Purpose Flour

1 t chili powder

1 t cumin

½ t Coriander

½ t onion powder

1 C (½ Pint) Buttermilk OR milk alternative and 1 T vinegar or lemon juice to equal 1 C (let sit 5 minutes)

Avocado Oil for frying, enough to cover the sauté pan to a depth that chicken pieces are submerged half way.


In saucepan over medium heat, add honey, Tamari, water, sesame oil, red pepper flakes and vinegar. Whisk together and bring to a boil.


In a separate bowl, stir together cornstarch and water. Set aside. Once sauce is boiling, add slowly the cornstarch and water mixture. Add water or cornstarch to modify your desired thickness of the sauce.


In a dish, mix the...

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Creamy Avocado Dressing

Creamy Avocado Dressing

1 avocado

3 T olive oil

1 T lemon juice

½ C water

¼ t sea salt

¼ t black pepper

Place avocado, oil, lemon juice and water in blender. Puree until smooth then blend in salt and pepper. Serve over chopped or green salad.

For a Mexican flavor dressing, substitute lime juice for the lemon juice and add ¼ C salsa. Drizzle on taco salad or other Mexican dish.

Adapted from Elana Amsterdam.

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Coconut Milk Ranch

Coconut Milk Ranch

1/3 C coconut milk (from a can) - do not buy lite

1 t apple cider vinegar

1 C Mayo (there is an egg, dairy, and soy free at Coborn's in the "natural" section called Mindful Mayo - it is made from Canola oil but it is expellar pressed and organic. There is an olive oil version, too.

2 Cloves finely minced garlic

3 T minced green onions

2 T chopped parsley

ground pepper to taste

Directions:  Pour apple cider vinegar into coconut milk (shake can well) and let sit for 5 to 10 minutes to become buttermilk-like.  In a bowl, whisk together mayo, pressed garlic, parsley, green onions, white wine vinegar, "buttermilk" and pepper.

Pour into glass jar and store in refrigerator. 

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Chopped Southwestern Salad


Lg Head Romain Lettuce

1 Can black beans, rinsed and drained

1 lg orange bell pepper

1 pt cherry tomatoes

5 green onions

5 strips cooked, crispy bacon

Optional ingredients: Avocado slices, fresh corn



1 C cilantro, loosely packed, roughly chopped, stems removed

½ Avocado

Juice from ½ lime, or more, to taste

2 garlic cloves

¼ C Olive Oil

1 ½ t White Wine Vinegar

1/8 t salt


Blend all dressing ingredients in processer/blender and toss over finely chopped salad ingredients.

Add a steak or chicken to complete the meal.


Protein: Beans (or added steak or chicken)

Carbohydrate: salad ingredients

Fat: Avocado, olive oil

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Chocolate Covered Cashews



8 ounces unsweetened Baker’s chocolate

1/2 cup pure maple syrup

1/2 cup honey

Dash of Kosher or sea salt

2 cups roasted cashews (any type of nuts will work here)

1 T coconut oil


Prepare cookie sheet by covering with a sheet of parchment paper. Set aside. Add cashews to medium bowl and set aside. Add all ingredients to a heavy saucepan and turn to low heat. Stir until chocolate is completed melted. Once completely melted, pour chocolate mixture over cashews. Stir to cover thoroughly. Spread evenly onto cookie sheet lined with parchment. Set cookie sheet in refrigerator until cool (at least 2 hours). Break apart into bite-sized pieces and enjoy!

Store in container for up to 2 weeks (if they last that long).

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010: EFT w/ Ruthi Cohen-Joyner

Get your FREE 7 Day download here:


Ruthi's focus is on helping women, especially small business owners and thought leaders, create loving relationships with their mind, body and soul through releasing the emotional weight that is holding them back from all of their deepest desires. This allows them to step more fully into their personal and professional power, passion and purpose and live more fulfilling lives. 

She uses an incredibly effective combination of today's best tools to generate lasting breakthroughs, inspiration and support. She is also a published course creator on the popular meditation app, Insight Timer. 

Her program can be found here: https://insighttimer.com/meditation-courses/course_tips-tools-and-taps-for-daily-transformation

Contact her @ 704.301.4714

[email protected]


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Chicken Bok Choy Stir Fry

Uncategorized Apr 27, 2020

1 T coconut oil

1 T toasted sesame oil

1 # chicken breast, cut into pieces

2 lg. yellow bell peppers, sliced

1 onion, chopped

1 # baby bok choy, chopped

Tamari, Soy Sauce, or Coconut Aminos

Red pepper flakes

Salt & Pepper

Heat 1 T coconut oil in large sauté pan on high heat.  Add chicken and stir fry until lightly browned.  Remove and set aside.  Add 1 T sesame oil to pan and stir fry onion and pepper until lightly browned.  Add chicken back to vegetable mixture.  Lower the heat to medium toss bok choy until wilted.  The thicker ends will be somewhat crunchy.  While bok choy is cooking, add Tamari, Coconut Aminos or Soy Sauce to taste along with red pepper flakes, salt and pepper.

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