002: Rock Bottom Wellness - My Story

In this episode, your host, Tiffany Flaten, discusses how she went through her own health journey. She describes being at her "rock bottom" and how she persevered and overcame her issues that were before and after her thyroid cancer diagnosis.

https://www.rockbottomwellness.com/breakthrough

 

Continue Reading...

001: Welcome to Rock Bottom Wellness

 

Welcome to Rock Bottom Wellness Radio. I’m your host, Tiffany Flaten.

For so many years, I’d wake up every morning wondering why I was feeling the way I did and how and the heck I was going to make it through another day. How was I going to take care of myself much less my little people. I hated getting up each day and feeling hopeless. So hopeless that I almost stopped caring. Almost.

And it was in the depth of this despair, that I was prompted to spend the next 4 years becoming a board certified and licensed nutritionist and truly, a thyroid expert.

Now, I wake up each day with a goal of supporting people who also have hit their rock bottom and I’m here to help people short cut their journey back to health since it is often can be a long, hard road. And more than that, I get what it’s like to be sick and I’m here to help you.

I’ve been wanting to start this podcast so I can help others in a bigger way. I can have more reach with people...

Continue Reading...

Detox Chicken Soup

I love this soup because it is so wholesome and good for you! It includes a lot of veggies and spices to help with the detoxification process your body goes through every second of the day. Plus, it’s SO easy especially if you have a food processor to quickly chop and slice your veggies. Try it out and enjoy!

 

2 Chicken Breasts

1 T avocado or coconut oil

1 large onion, chopped

2-1/2 C carrots, sliced

2 C celery, chopped

2 qts bone broth, homemade is best

2 t ginger

3 garlic cloves, minced

1/2 t chives

1/2 t parsley

1/4 t red pepper flakes

1/2 t ground turmeric

Salt & pepper

 

In a 5 quart Dutch Oven or other large pan on medium heat, add the oil, onions, celery, carrots, and seasonings. Saute for a few minutes until veggies are softening.

Add chicken breasts on top of veggie mix.

Add broth and bring to a boil.

Lower heat, cover and simmer for 20 or so minutes or until chicken is cooked through.

Continue Reading...

Frozen Food Month

March is Frozen Food Month.

The whole idea behind frozen foods is convenience. There’s nothing better than fast and easy meal prep on a busy night. To be healthier, though, we need to break away from the 1950s TV Dinner entrees and turn to more nutritious options.

But I like people to quit eating packaged, frozen foods that are low in quality and are focused only on calories and portion control. They are usually prepared with so many preservatives and and devoid of nutrients. Plan ahead a little and you can have healthy, nutritious frozen meals you make yourself.

Preparing frozen foods doesn’t have to be difficult. One of my favorite recipes to make ahead, double and freeze, is this Beanless Chili Recipe. You can add beans if you’d like, of course. It’s just not my preference. This recipe has so much flavor and will all the fresh, chopped veggies you’re getting a ton of nutrients in it as well. However, using frozen veggies to save time works well,...

Continue Reading...

9 Ways to Support Your Immune System

Let's just get right into this. With all the news and media coverage of the COVID-19 (Coronavirus), we need to get back to basics and just support our immune system the best we know how. Take a step back and assess what you are doing to boost your immune system or what you may be doing to take away from your body's ability to keep itself happy!

  1. PROBIOTICS. 70% of your immune system is formed in your gut. If you eat poor quality foods, your immune system is going to be impaired. To build up your immune system, it is important to take a quality probiotic. Go here to purchase the product I use: https://rockbottomwellness.dfhealthestore.com/ In the search bar, key in this SKU: PRO060.
  2. GARLIC. Related to the onion family, garlic contains a compound called allicin that fights bacteria. You can use 2 cloves a day or used crushed, fresh garlic while cooking.
  3. MUSHROOMS. Contain beta glucan. Beta glucans stimulate the activity of macrophages. These are the immune cells that...
Continue Reading...

3 Ways Dark Chocolate Can Improve Heart Health

Did you know dark chocolate can be good for your heart?

I’m not talking candy bars here. We’re talking about Dark Chocolate with at least 70% cocoa. As with anything regarding your health, quality is key and choose organic when possible.

 Here’s the nutritional break down for just 3.5 ounces of dark chocolate:

10 grams of fiber

120 mg of Magnesium

7 mg of Iron

50 mg of Calcium

600 Calories

…and so obviously, you don’t want to make a meal out of JUST dark chocolate but adding it here and there is a good source of nutrition that can improve your health.  Here are 3 Ways Dark Chocolate Improve Cardiovascular Health.

  1. Dark chocolate is full of antioxidants. Antioxidants take care of damaging particles in the body and keep us from getting sick. It’s loaded with polyphenols, flavanols, and catechins – all powerful antioxidants. Some studies have shown dark chocolate to rival the antioxidant properties of blueberries, specifically, the...
Continue Reading...

Cholesterol: What is it? Part 2

Last week, I wrote about cholesterol and some of the basics. If you missed it, click here to catch up.

The first post touched on some of the basics of cholesterol and why it's needed in the body. In Cholesterol: What is it? Part 2, I'll touch on a couple of the myths associated with cholesterol by pointing out some myths that are widely held with regard to eating and your cholesterol levels. But first, let's take a look at statin drugs:

 Statin Therapy to Reduce Cholesterol:  It is estimated that the statin drug industry is bringing in well over $30 billion per year. This is climbing as more and more people, even kids, are being prescribed this medication. Why are they used? Statin drugs are used to block the pathway of cholesterol production in the liver. The only problem is there are several other pathways that are blocked as well. One of them is CoQ10. CoQ10 is a hugely important nutrient for your immune system AND heart health. CoQ10 is essential for maintaining heart...

Continue Reading...

Kung Pao Chicken

I did it! I found another recipe that my whole family really likes. My daughter asked if I’d make some Kung Pao Chicken and since its one of my favorite dishes I was more than happy to oblige. I have made several Asian dishes but never this one. I searched for a great recipe on Pinterest and but apparently there are 1000 different Kung Pao Chicken recipes. I couldn’t find one that I really like so I came up with my own concoction. Shockingly, it worked! I think it would be good to try with additional veggies for more texture (I’m a huge texture fan) such as celery, pea pods, or even broccoli. You could also try cashews. I did keep out red chili peppers which is common in this dish because I needed to keep the heat out of this recipe for one my girls. This still has a little kick but it wasn’t too much, at least for my family. The best thing about this is that if you don’t have time to marinate the chicken for 30 minutes, it’ll still taste great....

Continue Reading...

BEANLESS CHILI

chili gluten free recipes Feb 12, 2020

2 pounds grass fed ground beef
1 pound Italian sausage
2 (28 oz.) diced tomatoes with juice
1 (6 oz.) tomato paste
1 large yellow onion, chopped
3 stalks celery, chopped
1 green bell pepper chopped
1 red bell pepper chopped
2 green chilies chopped
4 pieces bacon (fried, drained and chopped)
1 cup beef broth (homemade if possible!)
¼ cup chili powder
1 TBS minced garlic
1 TBS dried oregano
2 tsp ground cumin
2 tsp hot pepper sauce
1 tsp dried basil
1 tsp Celtic sea salt
1 tsp ground black pepper
1 tsp cayenne pepper
1 tsp paprika
1 (8 oz.) block Cheddar cheese, shredded

Heat a large stock pot over medium-high heat. Crumble the ground beef and sausage into the hot pan, and cook until evenly browned. Drain off excess grease. Pour in the diced tomatoes and tomato paste. Add the onion, celery, green and red bell peppers, chili peppers, bacon bits, and beef broth. Season with chili powder, garlic, oregano, cumin, hot pepper sauce, basil, salt, pepper, cayenne, and paprika....

Continue Reading...

What's cholesterol & why are we afraid of it?

Cholesterol has been a hot topic and has caused people much stress and confusion. First, eat eggs, then don’t eat eggs! Eat margarine, not butter – be very afraid of saturated fats. This is just the start of the confusion. The one thing that remains to be true is that you don’t have to look too far to find someone who has been prescribed a statin drug to lower that cholesterol. The remainder of this article answers some of the mystery behind this biochemical substance we all seem fear so much. This article answers the question, Cholesterol, What is it and why are we afraid of it?

 

First of all, what is cholesterol and what is its function in the body? Cholesterol is our body’s main repair mechanism. Cholesterol is produced by the liver in response to inflammation. It is sent to the site of inflammation in order to repair it. To put it another way, if fire is like inflammation, cholesterol is the firefighter. When our lipid panels come back with elevated...

Continue Reading...
1 2 3 4 5 6 7
Close

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.