Kale - It Packs a Nutrition Punch!

kale nutrition May 28, 2021

With only 33 calories per cup, it offers a lot of benefits. This is what we call “nutrient-dense” food! It has 120 mg of Omega 3 fatty acids, 545 mcg of Vitamin K (helps your blood clot), a whole bunch of Vitamin A – how’s your vision? – a bunch of Vitamin C and folate, and many important minerals such as Calcium, Magnesium, and Potassium. Don’t like steamed or sautéed kale? Sick of pulverizing it in your morning smoothie? Can’t stand the Kale -you want to taste like potato chips but they don’t – Chips?

Here’s another option my sister brought to the cabin one weekend and it is AWESOME and EASY! So give Kale a 2nd chance and try this very simple idea.

Kale Salad Recipe – (not a very precise recipe but that’s why it is easy!)

As much Kale as you want for how many you are serving

A handful of pine nuts

A handful of dried cranberries, craisins, or other desired fruit

Olive Oil

Salt & Pepper

Basically, you...

Continue Reading...

Ep 025: The Benefits of Aloe Vera Drink w/ Dr. Michael Haley

Get Tiffany’s first book by clicking here: https://www.rockbottomwellness.com/book

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

Tiffany and Dr. Michael Haley discuss the benefits of aloe vera drink. Dr. Haley has been using aloe vera in his practice extensively to help with the healing of the gut out of which health conditions can be made worse when our microbiome is not healthy. We’ll also talk a bit about diet confusion, whether to buy organic everything and how hidden chemicals in our diet and environment may be negatively impacting us. 

Schedule your FREE Thyroid Breakthrough Session today by clicking here:https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=276068&require_offering=true&offering_id=30224


To order any of Dr. Michael Haley’s amazing aloe, go here to check out his products. The Aloe Gel in smoothies is my absolute favorite!  https://haleynutrition.com/...

Continue Reading...

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]


Continue Reading...

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.



Continue Reading...

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.




Continue Reading...

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...

Continue Reading...

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.


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...

Continue Reading...

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 -


Vitamin D -





Continue Reading...

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.



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...
1 2

50% Complete

Two Step

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