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...
6 eggs, slightly beaten
½ C Sour Cream
½ t salt
2 med tomatoes, chopped
2 green onions, sliced
½ C Shredded Cheddar
In a small bowl, whisk eggs, sour cream and salt; stir in the tomato & onion. Pour into a greased 8-9” round pan or quiche dish. Bake uncovered at 350 for 25-30 minutes, or until knife in middle comes out clean. Serves 4-6.
1/3 cup Plain Greek Yogurt
1 Garlic (clove, minced)
2 tbsps Apple Cider Vinegar
1 tbsp Tamari
1 tbsp Extra Virgin Olive Oil
1 tsp Dijon Mustard
1/8 tsp Sea Salt
1/8 tsp Black Pepper
12 leaves Romaine (chopped)
6 slices Organic Bacon (cooked and chopped)
1 cup Chickpeas (roasted)
1 cup Cherry Tomatoes (sliced)
1/2 Lemon (sliced into wedges)
¼ C Coconut Oil
2 med bananas
3 pitted dates
¼ C coconut flour
¼ t baking soda
½ C walnuts, toasted and chopped
Makes about 8 muffins.
4 skinless, boneless chicken breast halves, cut into thin strips
3 T coconut vinegar or apple cider vinegar
5 t coconut palm sugar or 8 t erythritol, divided
½ C Coconut Aminos, divided
1 C Chicken Broth
¾ C Water
1 T sesame oil
½ t ground black pepper
2 T cornstarch
1-12oz package uncooked linguini pasta (option, GF brown rice noodles)
2 T coconut oil or butter, divided
2 T fresh minced ginger root
1 T minced garlic
6 green onions, sliced diagonally into ½ inch pieces
Cook the linguini according to package instructions, drain and set aside.
Combine sliced chicken with 2 ½ t of sugar or 4 t of erythritol, 1 ½ T vinegar, and ¼ C Coconut Aminos. Mix together, cover and marinate in refrigerator for 4 hours or more.
In a separate bowl, combine broth, water, sesame oil and black pepper with remaining sugar or erythritol, vinegar, and aminos. In another small bowl, dissolve corn starch with some of the...
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.
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,...
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
…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.