Low Carb Buns

Low Carb Buns

Inspired by One Minute Bread, The Next Minute Toast by Ginny

Makes 6 buns.

1/4 cup Butter

6 Large Eggs

1/3 cup Water

3 tbsp Parmesan

1/2 cup Almond Flour

1/3 cup Flax Meal

1 1/2 tsp Baking Powder

1/2 tsp Salt

2 tsp Erythritol

Melt butter in a large bowl. Add all other ingredients and whisk together really well.

Take 6 oven safe bowls, ramekins or tins, basically anything that will give you the shape and size you want. Spray with some cooking spray and line them up on a baking sheet.

Divide batter up evenly among the 6 tins, you’ll end up with approximately 1/3 cup of batter in each tin.

Bake at 350 degrees for 20 minutes.

Let them cool for a few minutes, then carefully slice each bun. Toast them to desired crispness and enjoy!

I haven’t tried them not toasted so I have no idea what they taste like that way, but toasted they are great and you can use them for any kind of sandwich or burger.

Makes 6 buns. 

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Almond Butter Cookies

 

This Almond Butter Cookies with Chocolate Chips recipe is one of the better flour less cookies I’ve made or tried. You have to watch to not over bake and they do firm up a bit as they cool. You can use regular sugar, too, but I like to try and minimize the amount of sugars in my kids’ diet. I have made a 3 ingredient PB Cookie recipe I got from my neighbor a while back but wanted to make something a little different and this is what I came up with last night while getting lunches ready.

 Ingredients

Preheat oven to 350 degrees.

1 C Creamy Almond Butter

1 egg

1/4 t vanilla

1 C Erythritol and 1/2 t Stevia Glycerite OR 1/2 C Truvia Baking Blend (no maltodextrin)

1 t baking soda

1/2 C Chocolate Chips (for Dairy Free, use Enjoy Life Chocolate chips) – optional

 

 Directions

Mix in almond butter (make sure it is well-stirred before using), egg and vanilla. Blend. Add erythritol and stevia (or other option) and baking soda. Mix batter well until thoroughly...

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{Holiday} Monster Cookie Bars

Ok, so these aren't so much a holiday monster bar as Monster Bar Cookies with holiday-colored candies in them. Since baking is not really my thing, that's good enough for me.

These bars are easy- you only need one large bowl- and some simple ingredients. There is definitely sugar in these but no flour- gluten free otherwise! I have made them with sugar alternatives (Erythritol and Stevia) but when you're bringing something to share at a party, you don't want to bring something that could potentially cause digestive upset. You gotta know your audience... So, here's the simple, gooey, {holiday} Monster Cookie Bar recipe. 

Ingredients

4 eggs

1 1/2 C Sugar

1 C Brown Sugar

3/4 t Salt

1 T Vanilla

16oz jar natural peanut butter

5 T butter

2 1/2 t baking soda 

5 Cups Gluten Free old fashioned oats

1 C mini holiday M&Ms (or normal for non-holiday times)

1/2 C-1 C Enjoy Life Chocolate Chips

Directions

Grease Jelly Roll pan generously. Preheat oven to 350 degrees.

In a large...

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008: How Kids Can Thrive Thru a Parent's Health Crisis

Tiffany interviews her own kids and digs deep into how they processed their mother being sick for a large portion of their childhood. Often parents feel so much guilt for not doing what they THINK kids need or we assume things are worse for them than they actually are. Even after twelve years, the insight Tiffany gleans from talking with her kids is sometimes surprising and often comforting.

LINKS:

https://rockbottomwellness.com/breakthrough

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007: Optimize Your Health After Cancer w/ Kristine Olson

In this episode, you'll learn what one cancer survivor and breast cancer expert does to make the best of her diagnosis and come out on the other side healthier than before. Sometimes it takes a shocking diagnosis to get us to wake up and shift our behaviors so we can improve our health. This is what Kristine has done.

 

https://rockbottomwellness.com/7-day-eating-plan

https://rockbottomwellness.com/breakthrough

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Stress Less During a Pandemic

Stress. This is something I talk about ALL the time with my clients.

 Stress can affect you negatively whether it’s perceived as a “good” stress or a “bad” stress. For example, for many people the holidays are a time of good cheer, family time and making memories. However, the planning, the shopping, the baking, the traveling and even sometimes family can put undue stress on our systems leaving us set up to be sick. Over time, this can even lead to chronic illness. Our bodies don’t care if the stressor is something we think is “good” or “bad.” It responds the same way by turning on our fight or flight response. This pandemic that is happening is affecting so many of us in a bad way. 

 The problem we face is our society doesn’t every really get a break from stressors. We constantly are running away from the proverbial saber tooth tiger. Whether we are dealing with a pandemic or not, we have a hard time...

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006: The Importance of Sleep with Dr. Jessica Drummond

In this episode, you'll learn the importance of sleep and how our bodies can feel when we aren't getting the right kind of sleep. It's not just quantity but the quality of sleep we are getting. You'll learn how our systems are connected and how our hormones all play together to keep us healthy. This includes the hormones responsible for sleep.

Guest Introduction:

Dr. Jessica Drummond, DCN, CNS, PT, Founder and CEO of the Integrative Women's Health Institute is passionate about caring for and empowering women who struggle with women's and pelvic health conditions.

She is equally passionate about educating and supporting clinicians in confidently and safely using integrative tools to transform women's and pelvic healthcare.

Having two decades of experience in women's and pelvic health as a physical therapist and functional nutritionist, plus owning a private women's health clinical nutrition and coaching practice, gives her a unique perspective on the integrative, conservative...

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005: Help for Hashimoto's with Stephanie Ewals

Listen as Tiffany interviews Nutritional Therapy Practitioner, Stephanie Ewals, about her journey to a Hashimoto's diagnosis and learn about signs and symptoms and what you can do to combat them. We discuss some conditions that you may not know could be correlated to thyroid dysfunction and get into ways you may consider eating to help you feel better, as well as thyroid-testing nuances that need to be understood to optimize your thyroid and your health.

Introduction:

Stephanie Ewals, NTP, is passionate about helping women with Hashimoto's Thyroiditis and other autoimmune diseases regain their health and feel their best ever. After dealing with the loss of a child in a thyroid storm and a long road to learning that food is medicine, she found her mission as a Nutrition Therapy Practitioner to help her clients discover where their bodies are out of balance, teach them how to learn to listen to their body, and find real-world solutions that result in happier, healthier, better...

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004: 9 Ways to Support Your Immune System

In this episode, Tiffany takes you through 9 Ways You Can Boost Your Immune System and some things NOT to do. She'll dive into some lifestyle changes that are important as well. What we consume and how we behave really matter when it comes to improving our ability to fight off infection and keep us healthy all year long.

LINKS:  Here are links to Tiffany's most recommended supplements from this podcast when it comes to maintaining your immune health.

Probiotic -

https://rockbottomwellness.ehealthpro.com/products/Probiotic-Synergy-60-sphere

Vitamin D -

https://rockbottomwellness.ehealthpro.com/products/hi-po-emulsi-d3-1-oz-liquid

Blog:

https://www.rockbottomwellness.com/blog/immune-system

 

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003: Characteristics of a Survivor and Getting Through Cancer w/ Cindy Rost

In this episode, Tiffany talks with fellow cancer thriver, Cindy Rost, about what it takes to get through a scary diagnosis. This can apply to any diagnosis; not just cancer. She has a unique way of working with clients as they navigate their own health care journey.

Guest Intro:

Lucinda (Cindy) Rost, MA, specializing in Mind Body Medicine, Cancer, Digestive Imbalances and Emotional Resilience

She is the author of Awakened by Cancer: Learning the ABCs to Healing. She is the owner/operator of Unique Body Balance Wholeness Center in Sierra Vista, Arizona. She promotes self-empowerment and self-healing through education and self-awareness involving the mind, body and spirit. As a cancer thriver, she learned and applied certain tools that enabled her to overcome the rife of a cancer diagnosis. Studies have indicated certain characteristics that are common in cancer survivors. Through her story, she reveals aspects of her personality that offered me strength and courage to overcome the...

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