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  • NicoleDeRosa

Updated: Nov 21

Pumpkin isn't the only star in fall's bountiful harvest. Indulge in the flavors of the season with fiber-rich apples, immune boosting mushrooms + more!

Here is a list of produce to look out for on your next trip to the farmers market or grocery store.



Warm Berry


Total Time: 10 minutes | Servings: 1 serving

  • 1 cup coconut milk

  • 3 tbsp chia seeds

  • 1 tbsp honey, optional

  • 1 tsp vanilla extract

  • Pinch sea salt

  • ½ cup blackberries

  • ⅓ cup strawberries, chopped

  • Toppings: fresh berries + edible flowers

  1. To a small saucepan, add all of your ingredients. Heat up the sauce pan to a medium low heat + bring to a simmer.

  2. Simmer for 6-8 minutes until the pudding begins to thicken + the berries begin to burst. Continue to stir. Serve warm with fresh berries on top + edible flowers.

Cross-Hatched ZUCCHINI

Total Time: 15 minutes | Servings: 2

  • 2 medium-sized zucchini

  • 1 tbsp olive oil

  • 1 tsp ground coriander

  • Sea salt + pepper 

  • 1 cup coconut yogurt

  • 1 tbsp fresh thyme leaves

  • ¼ cup mint leaves, julienned

  • Sea salt + pepper 

  • Toppings: mint leaves and herb oil

  1. Slice your zucchinis in half lengthwise. On each zucchini half make several horizontal cuts (about an inch apart) along the entire zucchini + then repeat in the other direction. Season with salt. Let sit for 10 minutes.

  2. In a skillet over medium heat add the olive oil. Then add the zucchini halves cut side down. Sear for 5-6 minutes + then flip. Season with salt, pepper + coriander. Sear on the other side for another 5-6 minutes.

  3. Mix up the yogurt with the thyme + mint. Season with salt + pepper. Serve on top of zucchini halves with a drizzle of olive oil.

Baked + Stuffed


Total Time: 1 hour | Servings: 2


  • 2 large sweet potatoes

  • 2 tbsp ghee

  • 2 tbsp nutritional yeast

  • Sea salt + pepper to taste

  • 1 cup fresh watercress

  • ½ lemon, juiced

  • ½ avocado, thinly sliced

  1. Preheat the oven to 425°F. Poke holes into each sweet potato with a fork (about 4 each side) then wrap with aluminum foil.

  2. Add to the oven + roast for 45 minutes.

  3. Remove from the oven + make a lengthwise cut into each sweet potato. Spoon out the sweet potato from the skin + add to a bowl.

  4. Mash the cooked sweet potato with ghee, nutritional yeast and salt + pepper.

  5. Add the mash back into the potato skin. Then top each sweet potato with fresh watercress tossed in lemon juice + the avocado slices.

Recipes + photos courtesy of Claire Sporck

Maintain a

HEALTHY Lifestyle

Start your healing journey with OWL Venice.

OWL = One Whole Life

The OWL Reset combines the wisdom of Chinese Medicine, Ayurveda + Chronobiology. Their broth elixirs + plant-based shakes work in synergy to provide a simple, powerful way to help maintain your gut health + digestion — even in the busy, stressful seasons of life. Available in 4, 6 or 8 Day Reset. Click here to give it a try!

Get "SOUPER" Excited For Fall



Welcome to soup season!
Cozy up with a creamy, comforting bowl full of honest ingredients + real, delicious flavor.

Instant Pot BEEF STEW

Every cook, especially those who cook for families or lots of dinner guests, should have a trustworthy + simple stew recipe that they can make time + again + feel confident it will be a hit. Even if you’re cooking for one, stews are wonderful (perhaps even better) reheated the next day for lunch + make great freezer-friendly meals you can portion + stash in the freezer to have at the ready.

Servings: 10 / Prep Time: 30 minutes Cook Time: 80 minutes

  • 1 large white or yellow onion, diced

  • 6 large carrots, peeled + sliced into 2-inch pieces

  • 1 pound baby red potatoes, sliced in half or in quarters if large

  • 3 cups beef bone broth

  • 1 bay leaf

  • 8 sprigs fresh thyme

  1. Season the roast evenly with salt + pepper. 

  2. Turn the Instant Pot on to the Sauté setting + heat Primal Kitchen Avocado Oil.

  3. Sear each side of the roast for 4 minutes. 

  4. Add onion, carrots + potatoes to the pot. Pour in bone broth. Add herbs.

  5. Cook, sealed on Manual High Pressure, for 70 minutes. Let the valve release naturally for 10 minutes. When the steam has finished releasing, unlock + remove the lid. Serve + enjoy!


When it comes to fall comfort foods, butternut squash is definitely on the list, right up there with apple butter + pumpkin spice lattes. With nearly half of the recommended daily intake of Vitamin C, it's a great way to bump up your C without citrus. Nutritionist Sima Cohen nailed “sweet, savory + simple” with this amazing butternut squash soup!

  • 1 medium onion

  • 1 butternut squash

  • Several sprigs of fresh thyme

  • Pinch of turmeric root

  • Pinch of cumin

  • 2 cups organic vegetable broth

  • Red chili flakes, to taste

  • Primal Kitchen Avocado Oil (for sautéing) 

  1. Dice the onion. Cut off the ends of the butternut squash + peel away the skin. Carve out the seeds + then slice + cube the body + neck of the butternut squash. Prepare small pieces of fresh thyme.

  2. Sauté the diced onions in avocado oil + season with fresh thyme in a large pot.

  3. Add the cubes of butternut squash on top of the onions. Sprinkle in a good pinch (each) of turmeric root + cumin.

  4. Pour in 2 cups of organic vegetable broth + bring to a simmer.

  5. Transfer the mixture to a food processor. Pureé until smooth.

  6. Pour the soup into a bowl. Finish with a sprinkle of red chili flakes + fresh thyme on top + enjoy!

Recipe + photo by Sima Cohen

SWEET POTATO SOUP with Collagen Peptides

Time: 75 min. / Servings: 4

With flu + cold season in full swing, sweet potato soup is the perfect recipe for soothing in case you're feeling under the weather. Made with butternut squash + sweet potatoes, this warm + fragrant soup is ideal for winter nights.

  • 4 medium sweet potatoes

  • 1 large leek, thinly sliced

  • 2 medium garlic cloves, minced

  • 1 12-16oz bag of frozen, cubed butternut squash

  • 2 tbsp Primal Kitchen Avocado Oil

  • 1 32-oz container of chicken or veggie broth (low or no sodium)

  • 1/2 tbsp sea salt

  • 1 tsp white pepper

  • 3 scoops Primal Kitchen Collagen Peptides 

  • Pull the bag of butternut squash from the freezer + allow it to defrost overnight in your fridge.

  • Pre-heat your oven to 375ºF.

  • Scrub + poke the sweet potatoes with a fork multiple times. Place the cubes on a baking sheet.

  • Roast the sweet potatoes for about 35 to 45 minutes (or until soft and fragrant).

  • Remove from oven + allow them to cool.

  • In a pan, heat Primal Kitchen Avocado Oil over medium heat. Add the leeks + turn the heat down to medium-low heat. Sauté for about ten minutes, stirring the leeks every couple of minutes so they don't burn. After about eight minutes, add the garlic to the pan and keep the contents moving so the garlic doesn't burn.

  • In a high-speed blender, add the leak-garlic mixture, butternut squash + two sweet potatoes (with the skins removed). Add the room temperature broth, sea salt + white pepper. Blend on high until mixture is smooth.

  • Add the remaining two skinless sweet potatoes + the Primal Kitchen Collagen Peptides + blend again. If the mixture is too thick, add more broth (1/4 cup at a time) until you get to the consistency you want. If you do not have extra broth, just add water.

  • Add more salt + pepper to taste.

  • Optional: Add 1/4 cup browned ground dark turkey or beef. 

  • Enjoy! 

Recipe + photo by Jennifer Fugo

#fallrecipe #owlresetrecipes #recipe #fallproduce #seasonaleats #eatclean
#seasonal #fall #plantfowardlifestyle #plantbased #health #wellness #healthandwellness #collardgreens #greens #sweetpotatoes #sweetpotato
#brusselsprouts #mushrooms #mushroom #pumpkin #pumpkins #greenbeans
#apple #apples #fig #figs #pear #pears
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  • NicoleDeRosa

Updated: Nov 13

I recently had my first surgery (...and hopefully last) + I thought I would share what I packed for the hospital + the recovery items I'm using which are either available in my shop or my Amazon list here.




The Original 6 Day Reset

This is my second time doing the reset. The first time I did it was during the pandemic with my Mama Joy who, at the time had to get a lumpectomy + radiation. I joined her on the reset as I was stressed, not sleeping, not taking care of myself + therefore becoming very malnourished.

You can read about our first reset experience in my post, OWL Venice Reset Review - Mama Joy + I Share Our Journey to Optimal Health here.

This time, I wanted to have nourishing food on hand that was quick + easy as I recovered from my head surgery. Prior to surgery I had an assortment of Ultrasounds + an MRI with + without contrast + medication pre + post surgery (propofol + codeine) + antibiotic (keflex), so I really wanted to detox from all of that + start at a better baseline for my gut health as I was recovering.

This is exactly what I ate daily for breakfast, lunch + dinner.

What I love about this reset is that you are not fully restricting yourself + you can add in cleanse friendly foods like berries, cooked veggies, boiled chicken + more!


While other cleanses risk depriving your body of essential nutrients, the OWL Reset helps nourish you with healing herbs, minerals, collagen, protein, key superfoods + ingredients.

Sometimes I would switch it up + want the Golden Ginger for breakfast + the Magic Matcha for lunch.

And for any of my allergen riddled friends + fam, I have wonderful news for you!

The OWL Reset is void of common food allergens such as gluten, dairy, garlic, nuts, onion, added sugar + inflammatory ingredients.

*Please consult with your doctor if you have known histamine intolerance to bone broth or allergies or food sensitivities.

OWL Supplement Kit

Prior to my surgery, my lovely OWL Venice Fam gifted me not only the reset but their new OWL Supplement Kit. I was so thrilled because when I found out that I needed surgery, I got in my feels + got depressed, binged Netflix + ate my feelings with with sugary snacks late at night. My gut, weight, stamina + mood suffered from going that route + I made a promise to
myself that I was going to wipe the slate clean.

The OWL Supplement Kit could not have arrived at a better time. It has been my saving grace, making me feel back in control of myself, my body + my choices. My gut feels so much better, my mood has shifted to being passionate + inspired again + I'm back on a better sleep schedule....Netflix can wait!

The OWL Supplement Kit is the perfect on-the-go bundle, for complete care of your digestive system. The kit restores your gut + liver with an all-natural blend of wild-crafted herbs, made to keep your body functioning at its highest level. The kit includes the following items:

  • Digestive Bitters (Optimize Digestion) - delicious, freshens breath, contains antimicrobial properties, relieves bloating after meals + stomach cramping + supports the immune system!

  • Liver Boost (Detoxify) - A must for your prime detox organ + also supports gut health! I keep the liver boost + digestive bitters (above) in my purse when I eat out at restaurants or overindulge. It helps support the natural detox process, decreases liver inflammation, protects against damage from free radicals + inflammation + contains antibacterial properties.

  • Yeast Buster (Balance) - My absolute saving grace when I have late night sugar cravings! The Buster as I now call it, helps alleviate yeast infections, combats candida, contains anti-fungal, anti-bacterial + anti-parasitic properties (...cuz ya girl loves sushi). And if that isn't enough, it also helps alleviate skin conditions (my skin has been - no joke, sahara desert dry) . Oh ya, and once again it ALSO reduces inflammation too!

  • Gut Sweep (Regulate Digestion) - aloe vera + marshmallow root is so helpful for digestion + "gets things moving" if ya know what I mean ;-) ....POOP! I mean POOP! It repairs gut lining + soothes the digestive tract.

Enter my 10% OFF Coupon Code at checkout:




Sun Goddess Matcha

BT Fountain - Beauty Electrolyte

PIQUE's B•T Fountain - Beauty Electrolyte sachets were the MVP of my hospital bag so that I could stay hydrated before + after my recent head surgery. A few weeks ago, after my pre-op appointment at Jersey Shore University Medical Center we took advantage of the beautiful weather + went to relax at our favorite beach spot 🏖️ Lucky for me, I had one sachet left + made my delicious yuzu
berry drink right on the spot! All it was missing was tons of ice cubes. I love it on the rocks!

Try PIQUE's The Radiant Skin Duo HERE

Includes These 4 Items:

+ B•T Fountain Beauty Electrolyte (box of 28 sachets)
+ Sun Goddess Matcha Tea (box of 28 sachets)
+ Free Rechargeable Frother
+ Free Mixing Beaker
+ Free US Shipping + Returns (90 day money back if you're not satisfied)


B•T Fountain Beauty Electrolyte
✔️ Yuzu berry electrolyte = supports beauty from within.
✔️ Ceramides = skin elasticity + reduces fine lines.
✔️ Hyaluronic acid = youthful glow
✔️ Electrolytes + minerals = deep hydration

Sun Goddess Matcha
✔️ Firms + brightens skin
✔️ Chlorophyll = skin clarity
✔️ L-theanine = reduces stress induced breakouts.
✔️ 100% Organic, ceremonial grade + quadruple toxin screened.

My Overnight BAG


SOCKS - DivvyUp (custom)
SOCKS - Barefoot Dreams

My Toiletry BAG

TOOTHPASTE - Wellnessee
TOOTHPASTE - Lumineux or Boka (If above is sold out, I use these)
DEODORANT - Salt & Stone



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  • NicoleDeRosa

Updated: Nov 13

How It Started

I had an MRI with and without contrast performed on May 31, 2023.
The findings were as follows....

  • A 1.9cm heterogeneously enhancing mass of the LEFT frontal bone, grossly unchanged compared to CT scan.

  • The differential diagnosis includes: Hemangioma, Atypical Fibrous Dysplasia + Intraosseous Meningioma.

  • Tissue sample may be of benefit.

  • Focal susceptibility of the LEFT parietal subcortical white matter.

  • This is non-specific, but could represent a small cavernous malformation.

  • Mass of the LEFT frontal calvarium, measuring 1.9 x 1.6 cm on image 21 of series 9. This mostly involves the outer table, extending into the scalp soft tissues. Postcontrast images demonstrate heterogeneous enhancement.

  • There is linear enhancement within the diploic posterior to the mass, which could represent prominent blood vessels.

How Its Going.....

Here I am in pre-op on the right looking oh so fabulous once I changed into my hospital gown + cap.

My incredibly sweet nurse, Mary Jane had me change into this red/orange hair cap + hospital gown. The color of the cap is significant as it tells the staff that I am not yet ready for surgery.

For the next hour or so, Mary Jane monitors my heart rate, gives me a pregnancy test + inserts a needle where they will be administering medicine once I'm in surgery.

Before I put on my hospital gown, I had to wipe my tummy, legs + neck with chlorhexidine wipes. Sidenote....a week prior to surgery I had to use chlorhexidine (antiseptic foaming cleanser) to wash my hair everyday for 5 days until day of surgery.

I don't know how or why, but I was able to fully put my mind at ease on the morning of surgery. I didn't over analyze or over think the surgery + I pretended I was on a movie I think I was still fully in shock that this day was here + it was actually happening.

My amazing nurse, Mary Jane was so sweet. We spent time chatting + getting to know one another + we learned that we are hepatic hemangioma "sisters". (...more about that in another post....)

I met my anesthesiologist, Dr. Joselito Numa + he was also so kind + funny. I just felt in such good hands + ready to get the "show on the road". Dr. Danish stopped by one more time to see if I had any more questions before surgery. We discussed what material (titanium mesh or Mimex cement) would be used to fill in the area in my skull once the mass was removed.

Now that I was ready for surgery, Mary Jane had me switch to wearing a green hair cap which signified to everyone that I was now prepped + ready for the operating room.

It's so wild to me that I'm smiling here (this is before but it just goes to show how much I was able to transport my mind + not overthink everything.

I know I joked above about pretending I was on a movie set, but it truly felt that way. From the moment I was wheeled into the bright operating room, to the propofol going into my arm,
to the anesthesia mask going over my mouth, everything just felt so surreal. Lights, camera, action.

This is me post surgery looking INCREDIBLY HOT. lol....if you know me, you know that I have terrible insomnia, so being put to sleep for a bit was a welcome change. Although, waking up super groggy with a numb scalp + trauma to my head was not.

This part was harder to convince myself that I was on a movie set. This was now the worst part. As I got dressed + Mary Jane brought me down in a wheelchair with my Dad to the car, my mind began swirling about what my head was going to feel like once the numbness + propofol wore off.

That night + in the following weeks, it was migraine after migraine. I just took that time to catch up on sleep + try to shake my insomnia by getting back onto a proper sleep schedule. One night I had a migraine that was so bad + the prescribed acetaminophen-codeine (pain medication) did nothing to help. I called Dr. Danish's answering service at 4am + he so kindly called me right back! Thank you Dr.'re an absolute LEGEND for that!

I was so fearful about washing my hair + the wound. I didn't know what it was going to feel like with this "new normal" of having a numb scalp + traumatic wound + trying to make sure that it didn't get infected. I started second guessing myself, questioning should I have just let the mass grow + deal with it or was this just me back to my old ways of overthinking everything?

My scalp was numb in some areas + super sensitive + painful where the incision was. There were dissolvable stitches in my head + I also had some residual clear Dermabond that was put over the incision that was stuck in my hair + there were painful sores that were developing on my scalp.

I emailed photos to Dr. Danish + Nurse Devon of the sores on my scalp. There was a lot of redness, so Devon called in Keflex (an antibiotic) just in case it was an infection or an allergic reaction to the Mimex or Dermabond. We also decided to move up my post-op appointment to September 15th, once I finished the antibiotics so they could inspect the area sooner.

It's now, November 3rd and I'm still on the road to recovery + just easing into a "new normal" which includes keeping the area on my scalp clean + applying Bacitracin zinc on it daily.

I'm going to make an appointment with my dermatologist to check out my scalp sores but other than that, I'm starting to have some more feeling in areas of my scalp that I didn't have before which is excellent news!

I want to say a MASSIVE THANK YOU to:

Dr. Shabbar Danish for the care in which he was able to remove the mass with minimal scarring + his swift follow up answering all my questions!

Devon Orzano, APN for her wonderful bedside manner + swift follow up answering all my questions!

Nurse Mary Jane for her comfort, gentleness + incredible bedside manner!

Dr. Joselito Numa, my anesthesiologist for his humor + answering all my questions!

MASSIVE THANK YOU as well to the wonderful: Dr. Sean Munier, Mary Mallue, Stephanie Mendoza + Hazel MenaNaranjo.

Dr. Danish and Devon were so kind answering all my questions, pre + post op so I encourage anyone going through any type of procedure or surgery to ask any + all questions to their doctors, no matter how crazy, silly or weird you think the question is because I feel like most of the questions swirling through our minds actually create more unnecessary anxiety + stress + once I asked my questions, it made a world of a difference to my mental state going into surgery.

All The Pre-Op QUESTIONS I Asked


Since this was my first surgery every I want to be at ease with my decision + have all my answers prior to the procedure. Below are the questions that I asked.

Question: I'm pretty sure you told me, but what approximately is recovery time post-surgery?
Answer: We can do this as outpatient surgery. You will feel sore for a few days.

Question: Oddly enough, the biggest concern for me is having a plate put in my head...since the growth is near my upper left forehead hairline, can I forgo the plate?
Answer: You don't want to do that. This will leave a hole there, and will not be cosmetically pleasing. I can just drill down the osteoma, and make it flush with your skull, and not put a plate in. This should be ok, but in general you have to accept a risk that it may grow back.

Question: Is there any reason for the plate besides aesthetic purposes?
Answer: Not really, but it is an important reason.

Question: Would I need to shave any part of my head at all?
Answer: NO

Question: As far as post-surgery, would I be seeing you for a follow up visit a few weeks after surgery? Answer: 2 weeks after surgery

Question: Is there any risk that the metal plate could exacerbate your headaches after?
Answer: A very small risk.

Question: Overall, what are the risks with this type of surgery?
Answer: Infection, and regrowth of osteoma (if we just burr it down). Overall low risk.

Question: Is there a video anywhere of a similar surgery that I can view?
Answer: Below is an example video (note that everyone's case is slightly different):

Question: What is the size of the incision?
Answer: About 2 inches. If we go behind the hairline (better cosmesis) it will be longer.
Question: What is the approximate amount of time of the surgery?
Answer: 1 hr
Question: What is the aftercare like? Answer: Making sure the incision is clean. not much else Question: Approximately how many of these surgeries have you performed? Answer: Too many to count. These are common. Question: I was reading my MRI report again where it says: "There is linear enhancement within the diploic posterior to the mass, which could represent prominent blood vessels." That last part has me concerned. Will this mean that you won't be able to remove the mass in its entirety because of these prominent blood vessels or will you not know until you are performing the surgery? Answer: Not true. We will be able to remove it in its entirety unless you decide on not having a plate put in. Question: You are calling it an osteoma. Is that confirmed that is what it is? Answer: I will confirm with pathology. While it is possible that these can be more "aggressive," it is extremely unlikely Question: Will a biopsy need to be done + if so, what possible findings could be found?
Answer: Yes. I will send for a biopsy.



Question: Supraorbital nerve (which as you know, provides sensation on the scalp): It still feels like my scalp on my left side is numb. Is this because it's still swollen or is it a possibility that my supraorbital nerve could have been injured?
Answer: This is pretty common post-op and usually gets better as swelling and inflammation subside. Sometimes the nerve endings do not line up perfectly when the incision is closed. Typically this also gets slowly better over time, but sometimes the incision itself remains numb.

Question: I've had a headache that hasn't gone away in the past few days. Is this normal for a headache post-op to linger without stopping for a few days? Answer: Headaches are common after surgery. Usually it goes away with Tylenol, sometimes something a little stronger is needed (like Fioricet). Let me know if you need a prescription.

Question: What material was used to recontour the area? Answer: Mimex cement

Question: Will I be receiving a full report of what was done in surgery?
Answer: Yes. You can access your report in MyChart.

Question: Cerebrospinal fluid leak / fistulas OR post-op periorbital ecchymosis / Subgaleal hematoma: Is this something that I possible have or have to worry about post-op?
Answer: No

Question: Do I still need to do follow up CT or MRI post-op?
Answer: CT scan at 6 months.

Question: Will the osteoma return? Were you able to completely excise the growth along with any surrounding bone to prevent regrowth?
Answer: The osteoma is completely removed. We will follow it and decide how long to follow it for.

Question: Do you have photos from our surgery that can show me before + after?
Answer: I do not routinely take pictures. I do it if a patient has specifically asked me for it in advance.

If you live in CHICAGO...

When I went down a little rabbit hole of research, I found the above photos + quote from Board Certified Plastic Surgeon, Dr. Anil Shah, MD of Shah Aesthetics based in Chicago. So, if you live in Chicago and need this procedure, you may want to contact his office for a consultation.
"Someone in the office showed me a video of a patient on YouTube who had an unsightly forehead bump removed. The technique that was being done was a direct incision over the forehead bump. The issue with this approach, however, is that this type of removal leaves a noticeable scar that may not be pleasing to the patient. My approach is different. Making a small incision in the scalp, I can remove the forehead bump endoscopically. Placing the small incision in the scalp hides the scar in the hair. Using this technique also minimizes downtime, limits swelling + can be performed in an office setting."

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