AT HOME FITNESS with TASHA FRANKEN

I love mixing up my workouts to keep it interesting and Tasha Franken's workouts have helped my mind and body so much that I wanted to introduce you to her as well! Tasha is a model, certified health coach & Pilates instructor who recently launched an online Pilates subscription site called, T — F STUDIO to share her unique & dynamic FEEL GOOD Pilates workouts.

Her main focus is to help those around her to feel their best by promoting a balanced and healthy lifestyle that everyone can follow. Anywhere, anytime. T — F STUDIO was created after trying countless workout classes and trainers that didn’t achieve the results Tasha was looking for. Tasha's workouts are designed for EVERY BODY to do at home, with minimal equipment, space and time.

Tasha's workouts help create a long & sculpted body using Pilates based exercises, that add feminine tone without bulking and focus on breathing to reduce cortisol & inflammation in the body.

I've added several FREE workouts by Tasha below, so you can get a feel for yourself and see how much you enjoy them too! I know you are going to love Tasha as much as I do and if you do, you can check out T — F STUDIO and sign up for her 7 day FREE TRIAL.

For now, enjoy the workouts below which include: 35 Minute Full Body Pilates, De-Bloat and Improve Digestion, Full Body Sculpting Flow, 7 Min Abs, 7 Min Booty, 7 Min Arms, Cool Down Stretch and How To Warm Up (properly). Be sure to let me know what you think in the comments below!

35 Minute Full Body Pilates

Debloat + Improve Digestion

Full Body Sculpting Flow

7 Minute Abs

7 Minute Booty

7 Minute Arms

Cool Down Stretch

How To Warm Up Correctly

Be sure to share your fitness photos on the

@nicolederosalifestyle

Instagram using the hashtag

#FitWithNicoleDeRosaLifestyle

How To Get A Second Passport Based On Your Family's Roots

I'm looking forward to the day when exploring this beautiful world and getting to know more people from other cultures can resume in a safe fashion. Until then, I've put together this blog post for you!

It's always exciting to get a new stamp in your passport! And while you may already have a passport from the country you were born in, I've been researching how you can also get another — if you have a grandparent (or in some cases even a great-grandparent) who was born out of the country.

Your family ancestry is more than just interesting dinner conversation, it’s a way to open the door to new places around the globe. So whether you want to explore with fewer visa worries, take advantage of shorter customs lines, or simply feel more worldly the next time you’re at the airport, it may be worth your time to look into your right to obtain a different passport.

Your ability to obtain a second passport and citizenship is an important benefit, thanks to your family tree and recent ancestors. So-called “citizenship by descent” laws in your ancestors’ country of origin may qualify you for a second citizenship and a passport as a matter of right. A second passport also grants the right to live, work, and do business in the country. It might be the ideal place for a second or retirement home.

The easiest and quickest way to acquire second citizenship is through your bloodline: citizenship resulting from the nationality of your father, mother, or grandparents. Most countries go back only one generation, meaning at least one of your parents must be from the country in question to be eligible for citizenship. But in a few countries, grandchildren can qualify.

Genealogical research and a search of your own family records can open the door to a past that can influence your future. Information about ancestry citizenship laws can be found on the internet at the official websites of one of the country’s embassies. (Beware of the frauds rampant in this area.)

Nations that grant citizenship based on a blood ancestry basis, if your parent or grandparent was a citizen, include Ireland, Italy, Spain, the United Kingdom, Poland, Lithuania, Latvia, Germany, Luxembourg, Hungary, Greece and Armenia. Six of the named countries are European Union member states, so their citizenship gives the freedom to live and work in all the member states of the EU. For Jews, religion under Israel’s Law of Return permits citizenship in Israel.

Below are several countries in which you’re in luck if you have a grandparent — or in some cases, any ancestors — who came from there.

Greece

If you have a parent or grandparent that was born in Greece, then you may be able to claim Greek citizenship through descent. Article 10 of the Code of Greek Citizenship states that any Greek- born in another country can apply for Greek citizenship. To obtain your Greek citizenship by descent, you’ll have to prove your direct lineage to a Greek ancestor.

The first critical document you’ll need is a birth certificate of your ancestor that was registered with the local authority (either a Municipal Register or the Male Register of Greece).

It is important to note that the Greek government is very strict about documentation. Only certificates issued by Greek municipal authorities are accepted. This means your ancestor must have been registered at the municipality of a town or village in Greece. This certificate needs to include a municipality number, and will be proof that your ancestor is Greek by birth. Next, you’ll need birth, death, and marriage certificates for all subsequent ancestors, whether in Greece or abroad. Any foreign certificates must be translated and certified by an Apostille.

Ireland

Even if you were not born in Ireland, you are eligible for Irish citizenship if one of your grandparents was born on the island or was an Irish citizen at the time of your birth, according to the Irish Foreign Ministry. In order to get a passport, you have to apply for Foreign Birth Registration, which can take up to a year to process.

United Kingdom

Applying for British citizenship through a grandparent is a three-step process that takes several years. If you can prove one of your grandparents was born in the U.K., you first have to apply for a U.K. Ancestry visa, which allows you to stay in the country for five years. After those five years, you can then apply for permanent settlement, or indefinite leave to remain. Once you have had that status for a year, you can apply for citizenship.

Italy

In Italy, descendants of Italian citizens are often eligible to become citizens themselves — and there is no limit on how many generations ago your ancestors left the country as long as they maintained their own Italian citizenship until they had kids of their own, according to the Ministry of Foreign Affairs and International Cooperation of Italy. You can prove this lineage through things like birth and marriage certificates.

Southern Poland, photo courtesy of: Trip Advisor

Poland

Just like Italy, Poland’s citizenship laws are built around the idea of “uninterrupted lineage.” That means you have to make sure that no Polish ancestor in your lineage renounced their Polish citizenship at any time. The good news is that Poland is generous with how far back you can trace your ancestry. If you have a great-grandparent who was born in Poland, then you could claim citizenship through descent.

The bad news is that despite the country’s complicated war history, Poland is very strict with respect to documentation. This is true despite the nation’s complicated war history. The burden of proof is on you and the problem is that many family histories were destroyed by war. Unfortunately, no matter the circumstances, no matter how tragic the family history, the Polish government will demand proper documentation. Officials see everyone’s war history as more or less equally tragic. It is recommend getting professional help by someone who’s very familiar with Poland’s citizenship by descent procedures, such as a law firm or professional genealogist.

Spain

You can apply for Spanish citizenship if one of your grandparents was originally Spanish themselves, according to the Ministry of Foreign Affairs, European Union and Cooperation of Spain. But in order to do so, you have to first live in Spain legally for one year.

Hungary

Hungary considers most people with Hungarian grandparents to be Hungarian citizens, so all you have to do is apply to verify your citizenship (and it doesn’t matter if you speak Hungarian or not). If your grandparents lost their Hungarian citizenship — which tends to come up due to different peace treaties that followed WWI and WWII — you can still apply to be a Hungarian citizen through the simplified naturalization process, but you do have to speak Hungarian.

Germany

If your ancestors lost their German citizenship because of religious, political, or racial grounds from 1933 to 1945 — which applied to a lot of Jewish people and other persecuted groups who fled Nazi Germany — you may be eligible to have that citizenship restored. In order to claim this, you have to be able to say that if your ancestor had not been deprived of their German citizenship, you would have acquired it by birth.

Photo courtesy of: Full Suitcase

Lithuania

You may be eligible to obtain Lithuanian citizenship if one of your grandparents or great-grandparents (who had citizenship before 1940) left Lithuania before 1990 or was a deportee or political prisoner. In order to prove this lineage, you have to submit things like birth certificates or documents concerning studies or work prior to 1940.

Sources:

Sovereign Man

Travel and Leisure

Have you obtained a second passport based on your family's roots or did this post inspire you to look into doing so? I'd love to hear from you in the comments section below!

SMOOTHIE Prep + My Top 3 Favorite Smoothie RECIPES

Smoothies are full of nutrients and flavor. They are an essential part of my breakfast, as they provide a power-packed start for the day. A lot of protein along with many nutrients subdue food cravings and keep you away from eating unhealthy food. These versatile beverages are portable, family-friendly, and modifiable

for any taste or dietary preference.

A daily smoothie can offer a super convenient way to get your fruits and veggies in while also nourishing your body with many essential vitamins and minerals. The key is to maximize those benefits by focusing on whole, nutrient-dense foods while avoiding added sugars as much as possible.

Types of smoothies:

• Fruit smoothies. As the name implies, this kind of smoothie usually features one or more types of fruit blended with fruit juice, water, milk, or ice cream.

• Green smoothies. Green smoothies pack leafy green vegetables and fruit blended with water, juice, or milk. They tend to be heavier in veggies than regular smoothies, though they often include a little fruit for sweetness.

• Protein smoothies. Protein smoothies usually start with one fruit or vegetable and a liquid, as well as a major protein source like Greek yogurt, cottage cheese, silken tofu, or protein powder. We love the plant based brand: Ora Organic which you can read more about in my blog post HERE and shop all their supplement + wellness products HERE

Many people consume smoothies as a morning meal or afternoon snack. They can be a great way to incorporate more healthy foods into your diet.

Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.

Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline (Source).

The World Health Organization (WHO) recommends that adults eat at least 5 servings (around 400 grams) of fruits and vegetables per day. However, most people fall short of this mark (Source).

If you find you’re not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 2–3 more servings.

Fiber is an important nutrient that aids digestion by preventing constipation and supporting the growth of beneficial bacteria in your digestive tract (Source).

Early research suggests that a healthy, thriving community of gut bacteria can help reduce inflammation, promote healthy immune function, and support mental health (Source).

Adequate fiber intake is also linked to a reduced risk of chronic illnesses, such as heart disease and type 2 diabetes (Source).

Yet, many people are not meeting their daily fiber needs — especially those who follow Western diets.

The U.S. Department of Agriculture (USDA) recommends a daily intake of at least 38 grams of fiber for men and 25 grams for women. Research indicates that most Americans, on average, eat only 16 grams of fiber each day (Source).

With the right ingredients, smoothies can be an excellent way to boost your fiber intake.

Some of the most fiber-rich foods are also common smoothie ingredients, including fruits, vegetables, whole grains (such as soaked oats), nuts, seeds, and legumes (such as white beans).

Coconut Yogurt

What I buy: I love either Harmless Harvest or cocojune (all clean ingredients).

Why I like it:

It gives a creaminess without needing

to add water which can water your smoothie

down.

Benefits:

Adds protein and probiotics and helps keep you full (full fat is best).

Papaya

How I prepare them: Wash the outside (the outside of produce even though you don’t eat it contains bacteria, and when you slice into it the edible part can get contaminated), remove seeds (they can

be eaten but I don’t suggest adding

them to smoothies since they are hot and

spicy – mostly used to expel parasites),

peel the skin, chop into cubes and freeze.

Why I like it: It adds superior creaminess!

Benefits: Contains the digestive enzyme called papain, which is specifically targeted to help digest proteins in the body.

Beets

How I prepare them: Wash, cut ends, steam until you can pierce a fork through it, chop into cubes and freeze.

Why I like them: They add a natural sweetness and taste amazing!

Benefits: Beets are a natural detoxing root

and help cleanse the body. Just don’t consume

more than 1/4 cup at a time or they can be

harsh on the stomach since they are super cleansing.

Cucumbers

How I prepare them: Wash the outside, skin with a potato peeler (discard the skins as they can be VERY irritant to the gut), chop into cubes and freeze.

Why I like them: They add volume to smoothies and make them super thick without actually melting like ice does (meaning, they don't water down your smoothie as much).

Benefits: Cucumbers are super high in water content so adding them to smoothies helps keep you hydrated and sneak in some extra H2O! They also have a soothing effect to the stomach.

Cauliflower

How I prepare it: Wash it, chop it, steam it until tender, allow to cool before freezing. You can also put the steamed cauliflower in the freezer on a sheet tray for 30 minutes to cool down then place in a container or bag of choice (I love Stasher bags) to store in the freezer. For this method, the best way I have found is to store pre-steamed / cooled down cauliflower in a baggie, leaving “wiggle room” (don’t overpack your bags) so they don't stick together in one large solid clump.

Why I like it: Cauliflower is low in carbs, great if you’re on a candida diet and cannot have a lot of sugary fruits (no need to fear fruit otherwise though) and gives you tons of volume and creaminess! It also doesn’t water down your smoothie like ice would. The best part, you can’t even taste the cauliflower, I promise!

Apples

How I prepare them: I personally don’t skin apples since I am blending them into a smoothie, hence the skins are disintegrated. However, this is entirely up to you if you want to peel the skins and freeze or leave them on. If you don’t have any trouble with the skins I suggest leaving them on since they contain additional vitamins. Just wash, chop and freeze.

Why I like them: They obviously taste amazing (my favorites are Fuji apples) but they contain the fiber called pectin…see below.

Benefits: Apple are high in pectin (a certain fiber found in fruits especially apples) and pectin is often used for the following health issues:

• Ulcerative colitis • Constipation • Diarrhea • High cholesterol • IBS

Delicata Squash

How I prepare them: Wash the outside, slice horizontally, place on roasting sheet face down, roast at 350 degrees F for about 40 minutes (depending on how large and how many you roast at once) or until tender when you touch the squash. Allow to cool, then run a fork down the middle to de-seed. Then chop the squash into cubes and freeze (similar to the cauliflower method for the same reasons).

Why I like them: They taste amazing! Delicata squash is also one of the rare winter squashes you can eat the skins (and hello, less time prepping!).

Benefits: Low in carbs, sugar (great for candida and keto lifestyles), contains a good amount of vitamin C, calcium, and iron.

Strawberries

How I prepare them: Wash, remove stems, chop and freeze.

Why I like them: Strawberries are actually very low in sugars. 1 entire cup contains 7g of (natural) sugar.

Benefits:

About 8 strawberries contain more vitamin C than an orange! That’s one good reason right there (among many other benefits).

If the seeds on the outside bother you (i.e. Diverticulitis), I suggest staying clear from them or perhaps you can only consume them in a smoothie if blended really well. If you have a Vitamix this shouldn’t be an issue, but each person is different.

Items I Also Prepare

I like to buy as much produce in season and fresh as possible, so when available I love chopping and freezing persimmons, peaches, cranberries, cherries, plums, butternut squash, zucchini, pumpkin, sweet potatoes and green bananas.

I typically buy most of my fruit frozen so it can be stored for weeks on end. Below are a few staple items I store in the freezer.

Items I Buy Frozen

Organic Blueberries

Organic Black Sweet Cherries

Organic Cranberries

Organic Strawberries

Organic Pineapple Chunks

My Top 3 Go-To Smoothie Recipes

Delicata Papaya Smoothie 1/2 cup greek yogurt 1 cup frozen delicata 1 cup frozen papaya 1 scoop of So Lean & So Clean Vanilla (plant Based) Protein Powder by Ora Organic to make it extra thick! (You can purchase the protein powder HERE)

Apple Pie Smoothie 1/2 cup greek yogurt 1 cup frozen delicata squash (can sub w/butternut squash or pumpkin) 1/2 cup frozen apples 1/2 cup frozen cucumber dash of cinnamon 1 scoops of Aloe Gorgeous (plant based) Collagen Powder by Ora Organic

(You can purchase the collagen powder HERE)

Strawberry Milkshake 3/4 cup greek yogurt 1 cup frozen cauliflower 1/2 – 1 cup frozen strawberries 1 Tbsp organic nut butter (almond, cashew, sunflower, etc. I love the Artisana brand) 2 scoops of Aloe Gorgeous (plant based) Collagen Powder by Ora Organic

(You can purchase the collagen powder HERE)

Popular ingredients in smoothies include:

• Fruits: berries, banana, apple, peach, mango, and pineapple.

• Vegetables: kale, spinach, arugula, wheatgrass, microgreens, avocado, cucumber, beetroot, cauliflower, and carrots.

• Nuts and seeds: almond butter, peanut butter, walnut butter (shout out to Artisana for all their delicious nut butters), sunflower seed butter, chia seeds, hemp seeds, and flax meal.

• Herbs and spices: ginger, turmeric, cinnamon, cocoa powder, cacao nibs, parsley, and basil.

• Nutritional and herbal supplements: spirulina, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements (as you know, I love the plant based brand, Ora Organic for all my supplements which you can get here).

• Liquid: water, fruit juice, vegetable juice, milk, non-dairy milk (I love almond milk by the brand, MALK, coconut water, iced tea, and cold brew coffee.

• Sweeteners: maple syrup, raw sugar, honey, pitted dates (I love Date Lady which you can get here), simple syrup, fruit juice concentrates, stevia, ice cream, and sorbet.

• Others: cottage cheese, vanilla extract, soaked oats, cooked white beans, silken tofu, and dairy or nondairy yogurt.

Let me know if you make this or any of my other recipes in the comments below or on Instagram:

@nicolederosalifestyle