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It was February 9, 1964 and it felt like below zero on Marion Ave in the Bronx. Our crowd hanging out each night on the corner grew to 20 to 30 guys and gals. The buzz among us was that this British group called The Beatles were jamming up the radio waves with a new sound that captured the music scene. On this sub zero night The Beatles were to appear for the first time on national television on The Ed Sullivan show. Well...... this is when my better judgement did not kick in, since I decided to invite the crowd of 25 plus friends to watch the show from my apartment that was just a few steps away. Oh! By the way....Did I mention that I invited the crowd without getting permission from my Mom who was out shopping with my Aunt? Now back to the historical event with 25 teens circled around a 15 inch black and white t.v. screen watching the "The Fab Four"perform three songs -- “All My Loving,” “Till There Was You” and “She Loves You” and seeing girls in the studio audience screaming and crying (which became a normal event whenever The Beatles performed) and became known as Beatlemania. As the performance came to an end, who but my Mom and Aunt appeared in the living room shocked to see the mass of humanity that quickly headed out the door saying their hellos and goodbyes. I hoped that I would join them, but that was not going to happen. As shocked and angry as my Mom was, I was surprised how well she handled the situation. I think deep down she understood what a historic event we all had just witnessed. I was grounded for the next several weeks, but looking back it was worth it! Many years later, my wife Joyce and I had the amazing experience early in the morning of walking across town in Manhattan with John Lennon and Yoko Ono. We never said anything to them because we didn't want to bother them, but we all ended up flashing the peace sign as we crossed and went our separate ways. Decades later, our daughter Nicole went to study abroad in London, England in 1997. She later told us that one day she cut class early to leave so that she could see one of The Beatles, Paul McCartney who was going to be at Virgin Megastore in Piccadilly Circus signing his new album, "Flaming Pie" and performing on the rooftop.

Almost all chewing gums are made with artificial colors, artificial flavors, GMO sugars, carcinogenic artificial sweeteners + toxic preservatives. Besides that, the actual act of chewing gum messes with your body's ability to produce digestive enzymes (a critical substance that helps you get all the nutrition from the food you eat.) Everytime you chew a piece of gum, you send signals to your brain that you are chewing actual food. Your digestive organs get ready to digest food by creating the digestive enzymes your brain thinks you need. Now imagine doing this everyday for hours. You're tricking your pancreas + stomach to produce digestive enzymes when they don't really need to use them. Over time, the digestive organs become overtaxed + stop producing the amount of enzymes they once did. (Source: The Food Babe) Below are some other ways to freshen your breath that have worked great for my family + I without any packaged mints or gums. How To NATURALLY Freshen Your Breath Organic Fennel Seeds - I chew about a 1/2 teaspoons + it's just enough to get my mouth instantly fresh and clean. Mint Tea - Not only will drinking mint tea curb those sugar cravings, it will also freshen your breath naturally. I love PIQUE tea crystals which you can check out here. Fresh Parsley - By adding fresh parsley to your meals, the chlorophyll in it helps to kill bacteria in the mouth, which will lead to fresher breath. Fermented Foods + Probiotics - By eating these types of foods, you will improve your digestion which in turn protects you from bad breath. OIL PULLING Ayurveda (the traditional Hindu system of medicine, which is based on the idea of balance in bodily systems + uses diet, herbal treatment + yogic breathing) hypotheses that the tongue is connected to various organs such as the kidneys, heart, lungs, small intestine, spine etc. Oil pulling is believed to help in the excretion of toxic heavy metals by saliva. Traditionally, sesame oil is documented to be the preferred oil for practicing oil pulling. Oil pulling generates antioxidants which damage the cell wall + kills microorganisms. These oils will attract the lipid layer of bacterial membranes + cause it to stick or get attached + pulled to the oil. During oil pulling, the oil gets emulsified + the surface area of the oil increases. This begins after 5 minutes of oil pulling. This oil will coat the teeth + gingiva + inhibits bacterial aggregation + plaque formation. In this way, plaque building bacteria responsible for dental caries, gingivitis, periodontitis + bad breath are removed from the oral cavity. (Source: Bekeleski, G.M., McCombs G., Melvin W.L. Oil pulling: an ancient practice for a modern time. J. Int. Oral Health, 2012, 4:1-10) If you don't have sesame oil, I use Dr. Bronner's unrefined coconut oil. Any brand is good as long as it's unrefined + organic. *Just like whole herbal extracts, coconut oil is a selective oral antimicrobial. It also contains lauric acid, a medium chain triglyceride (MCT) that is incredibly effective at killing the bad bacteria that can lead to tooth decay. These same compounds may also decrease the amount of plaque that builds up on your teeth, in turn reducing your chance of gum disease. ( *Source: @askthedentist ) A very important thing to remember is to spit the oil out in the trash afterwards ( not a toilet or sink ) so you don't clog up any pipes in your house! Here are also a few tips if putting solid coconut oil directly in your mouth makes you want to gag, because that's what happened to me when I first tried oil pulling! Melt the coconut oil - Make sure the coconut oil is fully melted. I heat a tiny bit up until it's liquid. This is a game changer! Add xylitol - This one is optional, but if you really want to give it some kind of flavor, add xylitol. Xylitol is a natural sweetener, that looks like sugar, but it is highly anti-fungal + fights cavity causing bacteria. It's derived from birch trees + prevents bacteria + biofilms (like plaque) from sticking to the teeth. It also adds a gritty texture that's fun to dissolve + makes you feel like you're not just throwing a hunk of oil around in your mouth, plus it sweetens the flavor of the coconut oil which has always been off-putting to me. *IMPORTANT: Xylitol is toxic to dogs so keep it far away in the cupboard. Add Digestive Juice - Add 2 sprays of Digestive Juice (from Organic Olivia) since the whole plant extracts selectively fight pathogenic overgrowths in the mouth + gut. Common QUESTIONS How exactly do you oil pull once you have this mixture? I just swish the same way you'd swish with mouthwash. I sort of try to "pull" it through my teeth + swish it to different sides of my mouth. How long should one oil pull? I go for 5-10 minutes + I make sure to get other tasks done in the meantime (like tidying up the kitchen or making some PIQUE tea) so that the time isn't wasted. If you can't do 5-10 minutes, you can also do it for 1-3 minutes as well. How often should one oil pull? If you suffer from gingivitis or gum disease, oil pull once a day to improve gum health. If you have good oral health, oil pull 1-2 times each week. I do it daily or every other day because it really helps to keep my teeth looking white. Does oil pulling loosen crowns or fillings? No. Oil pulling does not loosen crowns or fillings. If this occurs in the practice of oil pulling, it means there was already a decayed foundation beneath the devices. Should you brush your teeth before or after oil pulling? You should brush your teeth first then oil pulling. I was doing it in reverse, but I'm currently experimenting with both ways to see what feels best for me. Buy A Copper TONGUE SCRAPER Every tongue needs to be scrapped first thing in the morning, before even drinking water. You will see a white film coming off, keep going. Over time, that film decreases. Tongue scraping benefits include a healthier mouth + fresher breath. You can get them from the brand, Wowe Lifestyle here. A Non-Toxic Way To Clean DENTURES When combined, baking soda + peroxide make the perfect soak for cleaning dentures. Put 2 teaspoons of baking soda into a glass + stir in a few drops of water (just enough to dissolve the baking soda). Place dentures into the glass, then add enough hydrogen peroxide to cover them completely. (Source: Livestrong.com) A Great PODCAST Episode About Oral Hygiene I love the podcast called, Dr. Lo Radio Show. Dr. Lauren Lo is a naturopathic doctor + expert in natural medicine. Dr. Lo Radio Show is super informative + each week she hosts a variety of guests in the realm of natural medicine. Here is the podcast episode that Dr. Lo discusses dental health. The episode is called: "Brush Up on Great Dental Health with Trina Felber" + Dr. Lo explains why she is never using toothpaste or mouthwash again, her new dental care routine, how to heal a cavity naturally, what really makes a health mouth + how to cure bad breath. I will be doing more follow up posts in regards to oral health, so be sure to sign up to my mailing list so you know when a new blog post drops! Please also let me know in the comments if this post was helpful to you or you have any comments. I love hearing from you!

The numbers on the scale continued to register higher and higher until the numbers strained to 260 pounds. It is difficult to describe how disappointed I was in myself. How did I let this weight gain get so out of control? Years of indulging in foods that added to an unhealthy lifestyle + ignoring the fact that I was shortening my life was a true slap in the face. A real life wake up call. As I investigated how I could improve my health + reverse my weight gain, I decided to join Weight Watchers. Let me be clear, the goal of losing weight was not a case of vanity, but to embark on a lifestyle that will extend my life. Each day was a struggle trying my best to meet my goals + staying away from foods that I always enjoyed. Using the Weight Watchers app with their food point system, portion control + daily exercise allowed me each week to achieve my health goals. After six months, I am pleased to say I now weigh 210 pounds + I still continue to maintain a healthy weight + lifestyle. As I said, the Weight Watchers program works on a food point program + I was allowed 26 points a day to achieve my goal of losing 50 pounds in 6 months. The foods included in the program range from 0 points (skinless chicken, turkey breast, shellfish, vegetables, grapes) + other foods ranging from 2 - 6 points. Some examples of 2 point foods would be avocados, a slice of bread, cottage cheese, a slice of turkey. Some examples of 6 point foods include: 1 glass of orange juice, small bowl of cooked brown rice, whole wheat pasta, baked potato. Check out Weight Watchers website for more information. I have linked it below. Walking is an important component of my success, so I made sure I walk between 10 to 15 thousand steps a day which I recorded on my Fitbit. Before, I moved back to New Jersey, I lived in Orlando, Florida + my walking routine consisted of getting my steps in at The Magic Kingdom, Epcot, Hollywood Studios + Animal Kingdom. I actually enjoy walking as a meditation tool, so it is a win, win. My daily routine includes the following: I start the day with a breakfast that consisted of: Coconut Yogurt (Harmless Harvest), Cereal (Lovebird) + a cup of Organic Green Tea (PIQUE). On other mornings, I would alternate + make a smoothie which consisted of: strawberries, blueberries, banana + spinach. I would also alternate on other mornings + have 1 egg white (Vital Farms - pasture raised) with a slice of toasted bread (Silver Hills Bakery "Mack's Flax"Sprouted Wheat Bread). Lunch consisted of an Amy's low fat, low calorie frozen lunch entree or Amy's Soup - low sodium + a tuna wrap or turkey wrap or avocado toast with a side of sliced apples. Other days, I might have a salad with grilled chicken (with a squeeze of lemon), tomatoes, garbanzo beans + avocado. I alternate dressings + use Primal Kitchen's Avocado Oil Balsamic Vinaigrette or their non-dairy Ranch Dressing. Enter my 10% OFF coupon code at checkout: DEROSA10 Midday consists of a snack like apple slices with almond butter or a small bowl of grapes, carrot sticks, a slice of non-dairy cheese (Violife) or sugar free jello, small bowl of popcorn (Lesser Evil) which is made with coconut oil. Dinner consists of either Greek chicken with basmati rice (Lundberg Farms) + a vegetable or a chicken, fig + peach salad with non-dairy ricotta (Kite Hill) salata (salad). On Sundays, my Italian tradition is always a plate of half salad + the other half of the plate, organic whole wheat pasta (Whole Foods or their 365 brand) with marinara sauce (Rao's Sensitive Marinara) + 3 Organic Grass Fed Beef or Chicken Meatballs (Beetnik). The key of the program is the point system, so that you never feel deprived. Keeping your eye on the points allows you to be flexible in your daily consumption. Don't beat yourself up if you want to have a cookie (Simple Mills) (3 points) or a slice of pie (6 points). Just add it to your points for the day. It is very important to stay hydrated + drink enough water throughout the day. During the pandemic, we chose to get a water delivery service, which in turn has helped me to consume at least 8 glasses of water a day. The global support of all the other Weight Watcher members provides you with the determination to succeed. When it comes to losing weight, everyone's needs are different. You can feel confident you are on the right path by sticking to your points on a daily basis. The proven behavioral techniques help you build life changing habits, one small achievable goal at a time. My wife + daughter are huge advocates of preparing + eating healthy organic foods and they contributed to my weight loss as well. With all the support + my own determination, I will be around for many more years enjoying my amazing family. To get started with Weight Watchers, visit their website here.

Traditionally, Alfredo is made with dairy products. It usually contains butter + parmesan cheese. However, I'd like to show you this quick + easy version that can be prepared vegan. Have you ever had Vegan Alfredo? This Alfredo recipe tastes absolutely delicious + can be at your table in just about 25 minutes. Made with a spin on the usual creamy Alfredo sauce, I've made a simple version that is nourishing with broccoli florets. This recipe does not only taste super yummy but is healthy for you too! It also definitely satisfies all your cravings for a creamy, cheesy Alfredo pasta! Ingredients Plant Based Butter (we prefer the Miyoko's brand, but it's been sold out so we used the Califia Farms brand this time) Non-dairy Parmesan Cheese - (we use the brand, Violife) Avocado oil (we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 Broccoli florets (we use Whole Foods, 365 brand, Organic frozen broccoli florets). Garlic powder Onion powder Salt & Pepper: For enhancing the flavor (optional) We love the brand, Violife + their parmesan is literally out of this world! I am 100% serious, no joke, it's like eating the real thing. I have a real aversion to weird non-this or non-that things, so when I tell you this tastes like the real thing, it does. Give it a try + let me know what you think! As for the butter, we used plant based butter (with pressed avocado oil) by Califia Farms. My brother + father, who are both non-vegan, tried it recently + although they looked at it and questioned it, they both were pleasantly surprised when it melted + tasted just the same as the butter they have been using....another reason to love this brand of butter... you can keep your cholesterol in check too! The way I like to make this vegan Alfredo is quite easy, especially during a manic Monday or any busy day of your week. And as I said, it also doesn’t require a lot of time either. You don't even need a food processor or a blender! That's how easy this recipe is....so let's get started! Directions Cook the pasta (in this case it's not fettuccine like the typical Alfredo) but I used the pasta we had on hand + cooked according to the instructions. As the pasta cooks, sauté the broccoli in a separate pan with some avocado oil, garlic + onion powder. When the broccoli is done cooking, set it aside. Grab a big oversized bowl, toss in the pasta first + then add in a couple scoops of non-dairy butter (usually 1 1/2 - 2 tablespoons do the trick ) + then sprinkle shavings of the non-dairy parmesan on top so that the pasta melts it all in with a few stirs as you blend it all together. Toss in your broccoli florets + voilá you are ready to eat! Be sure to hashtag me on Instagram if you make any of my recipes: #NicoleDeRosaLifestyleRecipes

This Greek Goddess Bulgur Bowl with roasted chickpeas, harissa hummus + cucumber feta salad is one of my absolute favorite bowls to make. Full disclosure though, my brother actually generously gifted a few of his HelloFresh packages to us + this recipe was included in one of the bags. I make this bowl on my own now by shopping for the ingredients (thanks to Prime Now + Whole Foods contactless pick up) + it's now in our weekly meal rotation! There are so many reasons why we love a grain bowl… but the main one? We get to enjoy our favorite veggies, proteins, cheeses + sauces, all at the same time. This Greek inspired version stars one of our favorite ancient grains—chewy, nutty bulgur—topped with roasted chickpeas + onions, a refreshing tomato-cucumber salad, tangy Greek vinaigrette + salty feta cheese. Smoky, harissa-infused hummus + a chopped dill garnish complete this un-bowl-ievable meal! Allergens: Milk • Wheat • Eggs Total Time: 30 minutes Ingredients 1 can of chickpeas 1 persian cucumber ½ cup feta cheese (I use: Violife brand non-dairy feta) ½ cup bulgur wheat (I use: Arrowhead Mills brand because it's both organic + non gmo) 1.5 ounce Greek Vinaigrette & Marinade Enter my 10% OFF coupon code at checkout: DEROSA10 1 tablespoon harissa powder ¼ ounce of fresh dill 1 red onion 4 ounces of grape tomatoes ½ cup hummus (I use: HOPE brand because it's both organic + non gmo) Dash of sea salt Dash of pepper 2 teaspoons of avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 Instructions Adjust rack to top position + preheat oven to 425 degrees. Wash + dry all produce. Drain + rinse chickpeas; pat very dry with paper towels. Peel, quarter + thinly slice ¾ of the onion (you’ll use the remaining onion in step 4). Toss sliced onion + chickpeas on a baking sheet with a large drizzle of olive oil, 1 tsp harissa powder (you’ll use more in the next step) + salt. Roast on top rack until onion is softened + chickpeas are lightly browned, 18-20 minutes. Note: It’s natural for chickpeas to pop a bit while roasting. Meanwhile, in a small pot, combine bulgur, 1 cup water, ½ tsp harissa powder (you’ll use more later) + salt (we used ½ tsp kosher salt). Bring to a boil, then cover + reduce to a low simmer. Cook until water has absorbed + bulgur is tender, 12-15 minutes. Keep covered off heat until ready to serve. While bulgur cooks, trim + halve cucumber lengthwise; slice crosswise into ¼-inch-thick half-moons. Halve tomatoes. Very thinly slice remaining onion. Pick + mince fronds from dill. In a medium bowl, toss together cucumber, tomatoes, half the minced dill, half the Greek vinaigrette (you’ll use more in the next step), half the feta (save the rest for serving) + remaining onion. Season with salt + pepper. Drain any excess water from bulgur; fluff with a fork. Stir in as much remaining Greek vinaigrette as you like. Taste + season with salt + pepper. Place hummus in a small bowl. Stir in a pinch of remaining harissa powder. Note: Taste hummus + add more harissa powder if you like things spicy. Using the back of a spoon, spread hummus on one side of each serving bowl. Divide bulgur between bowls. Arrange roasted onion + chickpeas + cucumber feta salad on top in separate sections. Top with remaining feta. Sprinkle with remaining minced dill if desired + serve. If you make this recipe or any of the recipes that I share, please be sure to use the tag #NicoleDeRosaLifestyleRecipes on Instagram @nicolederosalifestyle I love seeing your pictures + comments!

Staying hydrated is foundational to optimal health. As a rule of thumb, Dr. Mary Pardee recommends drinking 1/2 of your body weight in ounces per day. It's also important to try to consume most of your liquids between meals + not with your meals because this can dilute your stomach acid + enzymes, making it harder to digest your food. Tired of drinking straight water? Dr. Pardee recommends also hydrating with hot water, homemade green juices (without fruit), herbal + green tea + bone broth. Did you know, at night your body repairs itself + casts out toxins? When you drink water first thing in the morning on an empty stomach, it helps the body flush out these toxins + alkalizes the body. Why Is Water So Important? Skin = 80% water Brain = 85% water Blood = 85% water Bones = 24% water Lungs = 90% water Muscles = 75% water Try your own 30 DAY WATER CHALLENGE + see how you feel. Here is when you should drink WATER: After Waking Up 30 Minutes Before Breakfast 1 Hour After Breakfast 30 Minutes Before Lunch 1 Hour After Lunch During Tea Break 30 Minutes Before Dinner Just Before Going To Bed Inspo by: @health_care.247 Try Infused Water Combinations Citrus (orange, lemon, lime) Cucumbers Mint Pineapple Coconut Ginger Lime Raspberries Mint Source: @PlatefulHealth Pomegranate, Cucumber + Lemon Infused Detox Water This flavorful detox water (thanks to sweet pomegranate, refreshing cucumber + a bright lemon) is a great way to boost your immune system, lower your blood pressure + BONUS: Give you fabulous skin! In your container mix the following ingredients: 1/2 Cucumber, sliced 1/2 Lemon, sliced 2 Fresh Pomegranates 4 Cups of Filtered Water Directions: 1) Place lemon, cucumber + pomegranate seeds in a carafe 2) Gently mash using a mortar, concentrating on the pomegranate seeds. 3) Add 4 cups of filtered water + stir. 4) Let steep for a few hours, overnight if possible. Strawberry, Cucumber + Mint Infused Water In your container, mix the following ingredients: 1 cup sliced Strawberries 1 cup sliced Cucumbers 1/4 cup fresh Mint leaves 8 cups Filtered Water Directions: 1) Leave to infuse for 10 minutes, then serve + enjoy! 2) Once the water has all been drunk, you can continue to fill + refill the fruit filled bottle all day long. Grapefruit, Lemon + Lime Infused Water In your quart container, mix the following ingredients: 1/4 Grapefruit, sliced 1/2 Lemon, sliced 1/2 Lime, sliced 1 quart Filtered Water Directions: 1) Let mixture infuse for at least 2 hours or overnight for full flavor. 2) Feel free to peel the citrus fruit if you're worried about the water tasting bitter. Homemade Ginger Ale Cheers to drinking a glass of refreshing Ginger Ale made with real ginger! 2" piece of Ginger, juiced 12 ounces Organic Sparkling Water 1 Lemon (or) Lime, squeezed 2 tablespoons of Raw Local Honey (or) 2 tablespoons of Coconut Nectar (or) 2 tablespoons of Maple Syrup Directions: 1) Mix + Enjoy! Caffeinated + Decaffeinated Teas Decaffeinated Teas Rooibos - Helps boost Glutathione, Antioxidant rich. Hibiscus - Vitamin C, Skin + Healthy Blood Pressure Ginger - Digestion + Immune Support Caffeinated Teas White Tea - May have less caffeine. High in Catechins + Aids in Skin Health Oolong - Contains both Catechins + Theaflavins + Antioxidant Rich Pu'er - Fermented, more than Theaflavins. Aids Digestions + Heart Health As for tea brands, I'm a big fan of PIQUE for their process. Pique tea supports radiant health by supporting gut health, fasting + calmness. The tea is extracted via the “freshest and rarest” plants through Cold Brew Crystallization. This process preserves active compounds at their highest potential. Stay tuned as I'm working on getting a coupon code for you that I will add to my Shop tab here on my website. TEAM COFFEE or TEAM MATCHA? Antioxidants Antioxidants Mental Focus Mental Focus Stimulating Calming Caffeine = 95 mg/cup Caffeine = 60 mg/cup Values vary depending on preparation methods. Green tea has less caffeine. Source: @PlatefulHealth What I will say is that I go back and forth between Matcha, Golden Mylk + the ONLY coffee we drink in our house is Organic Purity Coffee, which you can learn more about here. If you are a first time customer, be sure to enter my Purity Coffee coupon code at checkout for: 20% OFF + FREE SHIPPING: DEROSA20 PLANT BASED, CEREMONIAL MATCHA by ORA ORGANIC If I'm in the mood for a Matcha, my go-to is Ora Organic "Renewable Energy" in Ceremonial Matcha which you can get here. Plant-based + USDA certified organic, "Renewable Energy" contains 90 mg of caffeine from a balanced blend of organic green coffee bean, matcha green tea + yerba mate - one of the cleanest energy boosting plants in the world. I love Ora Organic because they don't include beta-alanine or a large amount of caffeine, but they do include organic adaptogenic herbs! "Renewable Energy" contains ashwagandha, rhodiola root, maca + ginseng, to help support focus, endurance + stress relief. Sometimes raw energy isn't enough, so Ora Organic included nitric oxide boosting fruits + veggies which can help support blood flow to key muscle groups + vital organs, supporting strength + endurance. Perfect with chilled water on a hot day, or mixed in with steamed milk to create the perfect at-home matcha latte. KETO MATCHA LATTE with BOVINE COLLAGEN by PRIMAL KITCHEN There is also Primal Kitchen's Matcha Collagen Keto Latte Mix which you can get here. (Enter my 10% OFF coupon code at checkout: DEROSA10 ) This one is good if you are looking for collagen from bovine ( animal ). With 10 grams of Type 1 and 3 collagen bovine peptides in each serving, this Primal Kitchen Collagen Keto Latte supports hair, skin + nails. Primal Kitchen made this mix without dairy, whey, or soy ingredients + with no sugar (you can always add honey for a bit of sweetness). Primal Kitchen's matcha mix is Keto Certified + Paleo Friendly, made with creamy coconut milk powder, monk fruit extract + matcha powder. Enjoy hot, over ice water, or mixed with your favorite milk or nut milk, like Malibu Mylk which you can get here. Other ways to stay hydrated: I have a Berkey Filter and I add Trace Minerals by Zuma. You can also add a pinch of salt. Filtered and spring water are the best. Another way you can stay hydrated is to add chlorophyll drops to your water. I like the brand: Mary Ruth Organics. I'm obsessed with RECESS! No, not school recess, silly! This CBD calming drink is exactly what it says it is - Recess for adults! Recess is not a CBD brand, rather, a company with a mission to provide a way to help their consumers feel “calm, cool and collected.” Each of their all-natural sparkling waters are formulated with filtered water, 10 mg of broad-spectrum hemp extract (CBD), + three other adaptogenic ingredients: American ginseng to improve memory, lemon balm to boost vitality and L-theanine to reduce stress.* *(Be sure to check with your doctor to make sure these ingredients are safe for you in case you are taking other medications etc.) The flavors are absolutely mouthwateringly divine! They come in: Blood Orange Black Cherry Coconut Lime Pomegranate Hibiscus Peach Ginger Blackberry Chai Recess now comes in powder form that can be added to almost any beverage or to have just on its own with water on the go! I love being able to bring the individual packets with me on a road trip or flight. It's so convenient + saves me time + money in the long run! If you'd like to purchase any of these bad boys with FREE SHIPPING shop them all HERE! Ora Organic is creating the ultimate experience in health + wellness: from high-quality sourcing + rigorous testing to delicious flavors & premium packaging. Ora is a conscious brand that reflects the principles I value — trustworthy, well-researched, innovative + ultimately better for people + the planet. And of course, since day one: completely plant-based! If I don't want my water (or Harmless Harvest coconut water) by itself, I love to add it to my plant based Ora Organic supplements: "Easy Being Green" (Superfood Greens Powder in Orange) "Good As Gold" (Organic Golden Milk Powder in Turmeric) "So Lean & So Clean" (Plant Based Superfood Protein Powder in either Chocolate, Vanilla or Vanilla Chai) "Aloe Gorgeous" (Plant Based Collagen Boosting Powder in either Vanilla, Peanut Butter or Chocolate) "Renewable Energy" (Organic Pre-Workout Powder in either Raspberry Lemonade, Beet Pomegranate or Ceremonial Matcha) "Trust Your Gut" (Organic Probiotics with Prebiotics Powder in either Apple Raspberry or Lavender Lemonade) "Break It Down" (Plant Based Digestive Enzymes Powder in Pineapple) One more thing I want you to do after reading this post: 1) I want you to check your tap water safety on the EWG (Environmental Working Group) Tap Water Database here. 2) If you would like to share your results on below and/or on Instagram, I'd like everyone to understand how important it is that we the people are aware + on top of things that truly matter. I also want you all to know that you CAN DO SOMETHING ABOUT IT. You have the power of the dollar. You vote every single time you put money down to pay for something. My friend, the amazing Ilie aka Healthillie has these recommendations besides demanding better + writing your city, town + state to give you cleaner water. These are just a few water filter options that Healthillie suggests. We have The Berkey + love it. I will add a coupon code + a link for you guys shortly. Stay tuned! On the left, are all the Water Filter brands to choose from that are Healthillie approved. I also would add the brand: WATERDROP to the list. They sell many different water purification products like: Refrigerator Water Filters * Reverse Osmosis Water Filtration Systems * Water Filter Pitchers * Faucet Water Filters * Under Sink Water Purification Systems. Check out Waterdrop HERE. Photos courtesy of: Wix, Healthillie, Instagram, FoodBabe, Brunswick Labs + Plateful Health

I love this vegan + gluten free recipe. It's so simple + so good + it has been in our weekly rotation for some time now! Quinoa is one of the healthiest + most nutritious foods on the planet! It's rich in fiber, minerals, antioxidants + all nine essential amino acids. It may improve your blood sugar + cholesterol levels + even aid weight loss. If you’re not a fan of quinoa, I also love to use basmati or jasmine rice from Lundberg Family Farms which you can find at Whole Foods. Ingredients: ○ 1 cup dried quinoa (I use: Lundberg Family Farms, Organic + Non-Gmo Quinoa Tri Color) ○ 6 asparagus stalks, remove ends and cut into small bite size pieces ○ 1 cup shredded organic carrots ○ 3-4 tbs Coconut aminos (I use: Big Tree Farms brand) ○ Ground ginger ○ Onion powder (I use: Simply Organic brand) ○ Pink salt (I use: Redmond brand) ○ Pepper ○ Avocado Oil (I use: Primal Kitchen avocado oil ) Enter my 10% OFF coupon code at checkout: DEROSA10 ○ Optional: Sweet & spicy sriracha (I use: Yellowbird brand which is organic, non-gmo, zero added sugars and paleo + keto certified) ○ Optional: Avocado Directions: 1. Grab a mesh strainer + rinse quinoa very well. Add 2 cups of water to a medium pot + bring to a boil. Add quinoa to boiling water + simmer with lid for 15-20 minutes. 2. While quinoa is cooking, heat up olive oil on a frying pan. When oil is hot, add asparagus. Season with salt + pepper. 3. When asparagus + quinoa are done, add asparagus + shredded carrots to the quinoa pot. Mix well on low heat. Add in a dash of ground ginger, a few dashes of onion powder, coconut aminos, salt + pepper. You may add in more coconut aminos to your liking. 4. Build your bowl! You can also add some avocado which is a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium + potassium. They also provide lutein, beta-carotene + omega-3 fatty acids. Although most of the calories in an avocado come from fat, don't shy away! If you make this recipe or any of the recipes that I share, please be sure to use the tag: #NicoleDeRosaLifestyleRecipes on Instagram @nicolederosalifestyle I love seeing your pictures and comments!

I love making my own salad dressings + marinades. I've compiled a list of 15 super versatile + yummy options. They are perfect for warm veggie bowls, sandwiches, wraps or salads! I love all of them, but I do loooooove the Maple Syrup + Orange Dressing either warmed up (over veggies or as a marinade on my fish dishes) or served cold (over a salad). Enjoy + let me know in the comments, which ones you have made + which ones are your favorite! Post your photos + tag me on Instagram! Tangy Lemon Vinaigrette Ingredients Makes 5 servings 1 large lemon, zested + juiced 1/4 cup apple cider vinegar 1 tablespoon dijon mustard (we love the Primal Kitchen brand which you can get here) Enter my 10% OFF coupon code at checkout: DEROSA10 4 tablespoons of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 Sea salt (to taste) Black pepper (to taste) Directions Combine all your ingredients in a bowl + whisk to combine. Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Strawberry Vinaigrette Ingredients 1 cup of organic strawberries (sliced) 3 tablespoons of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 1 tablespoon of balsamic vinegar (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 1 tablespoon of honey Salt (to taste) Pepper (to taste) Directions Combine all ingredients in a blender Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Honey Mustard Ingredients 1 tablespoon of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 1/2 a lemon (juiced or I used the Santa Cruz Organics brand) 1 teaspoon of apple cider vinegar 2 tablespoons of dijon mustard (we love the Primal Kitchen brand which you can get here) Enter my 10% OFF coupon code at checkout: DEROSA10 1 tablespoon of honey Salt (to taste) Pepper (to taste) Directions Combine all ingredients in a blender Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Avocado Cilantro Ingredients 2 small avocados 2 lemons (juiced) 1/2 cup of unsweetened almond milk (we use the Malibu Mylk brand which you can get here) 1/2 cup of filtered water 1/4 cup of fresh organic cilantro 1 teaspoon of grated ginger 1.5 teaspoons of garlic powder Salt (to taste) Directions Combine all ingredients in a blender Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Peanut Thai Ingredients 1/2 cup of creamy peanut butter (or we use Almond or Walnut Butter by the Artisana brand) 1/4 cup of coconut aminos 1 lime (juiced) 1 tablespoon of honey 1 teaspoon of minced garlic 1 teaspoon of grated ginger 1 tablespoon of rice vinegar 1 tablespoon of sesame oil 1 tablespoon of filtered water Directions Combine all ingredients in a blender Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Apple Cider Vinegar Herb Dressing I loooooove this herb dressing on top of warm veggie bowls, sandwiches, wraps or salads! Super versatile! Ingredients 1/2 a bunch of organic parsley (cleaned + chopped) 1/2 a bunch of organic cilantro (cleaned + chopped) 1/2 a bunch of organic basil (cleaned) 2 garlic cloves (peeled) 2 tablespoons of apple cider vinegar Salt (to taste) Pepper (to taste) 1/2 a cup of organic extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 Directions Combine all ingredients in a blender Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Sesame Ginger Dressing I loooooove this sesame ginger dressing either warmed up (over veggies or as a marinade) or cold (over a salad). It's so good and so versatile! Ingredients 1/4 cup of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 2 tablespoons of lemon juice 1 tablespoon of coconut aminos 1.5 tablespoons of honey 1 tablespoon of sesame oil Salt (to taste) Pepper (to taste) Cayenne (to taste) 2 tablespoons of fresh ginger Directions Combine all your ingredients in a bowl + whisk to combine. Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Super Simple Dressing Ingredients 1 tablespoon of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 1 lemon (juiced) Salt (to taste) Directions Combine all your ingredients in a bowl + whisk to combine. Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Lemon Garlic Dressing Ingredients 1/2 a cup of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 1 lemon (juiced) 3 cloves of garlic (chopped) Salt (to taste) Pepper (to taste) Directions In a food processor or chopper, combine all ingredients above. Blend until there are no garlic pieces left. Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Basil Salad Dressing Ingredients 2 ounces of fresh basil 3/4 cup of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 1/2 a teaspoon of sea salt 1/2 a teaspoon of pepper 1 teaspoon of lemon juice Directions In a food processor or chopper, combine all ingredients above. Blend on high speed until smooth Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Creamy Avocado Dressing Ingredients 1 avocado 3 tablespoons of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 1 tablespoon of lemon juice 1/2 cup of filtered water 1/4 teaspoon of celtic sea salt 1/4 teaspoon of black pepper Directions Place avocado, extra virgin olive oil or avocado oil and filtered water in blender. Puree until smooth Then blend in salt + pepper Avocado Dressing Ingredients 2 ripe avocados (chopped) 2 spring onions (finely chopped) 1 clove of garlic (minced) Lime juice (to taste) - omit if you are sensitive to citrus Filtered water (as needed) Sea Salt (to taste) 1/2 a teaspoon of apple cider vinegar (optional) Directions In a food processor or chopper, combine all ingredients above. Blend on high speed until smooth Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Creamy Onion Dressing Ingredients 2 tablespoons of red onion (minced) 1/2 a cup of apple cider vinegar 1 tablespoon of stevia 1 teaspoon of mustard powder 1/2 teaspoon of celtic sea salt 1/2 cup of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 Directions Place onion, vinegar, stevia, mustard and salt in a blender Puree on high speed for 20 seconds, until smooth Turn on blender + drizzle in extra virgin olive oil or avocado oil Green Goddess Dressing Ingredients 1 avocado 2 tablespoons of extra virgin olive oil or avocado oil (once again, we love the Primal Kitchen brand) Enter my 10% OFF coupon code at checkout: DEROSA10 1 tablespoon of apple cider vinegar 1 tablespoon of lemon juice 1/2 a teaspoon of herbs de provence 1/2 teaspoon of celtic sea salt 3-5 drops of stevia 1 cup of filtered water Directions In a blender, combine all ingredients above. Blend on high speed until smooth + creamy Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Maple Syrup + Orange Dressing I love this dressing when I make Crispy Orange Cauliflower with Coconut Jasmine Rice. You can find that recipe here . Ingredients 1 tablespoons of sesame oil (I use: Napa Valley Naturals) 1 1/2 tablespoons of fresh grated ginger 3 cloves of garlic (minced) 1 cup of fresh orange juice (I use: 365 brand, organic w/ Vitamin D + Calcium) 1/4 cup of maple syrup (I use: 365 brand, dark maple syrup) 3 tablespoons of coconut aminos (I use: Big Tree Farms, organic, non-gmo, soy + gluten free ) 3/4 teaspoons of red chili flakes 1 tablespoon of cornstarch 2 tablespoons of water Directions In a saucepan, heat up sesame oil. Then add in your ginger + garlic. Sauté for 2 minutes until fragrant. Whisk in all of your ingredients EXCEPT cornstarch + water. Whisk for 2 minutes then crank up the heat and bring to a boil. While your sauce is heating up, place cornstarch + water into a separate bowl, then add it to the sauce. Reduce heat to low and simmer for 5 minutes. You want to make sure the cornstarch has dissolved. Store in an airtight glass container to use throughout the week. Shake well or whisk again each day before using. Photos courtesy of: Wix, Artisana & Primal Kitchen

Avocados have become an increasingly popular food in recent years, with people blending the creamy fruit in their smoothies or slicing it to layer on top of toast. This green fruit has become a true staple in kitchens around the world -- and for good reason. Avocados deliver a variety of health benefits + are a versatile ingredient when cooking. I use the fatty fruit in soups, dips + even chocolate truffles. Depending on how you bake with it, avocados can be an excellent fat substitute that won't make your desserts taste like an avocado. I will be sharing some delicious desserts made with avocado soon! They are chock-full of nutrients + can be a beneficial part of a balanced diet. These are four ways avocados are good for your health: 1) POTASSIUM - They have more potassium than a banana. The mineral helps regulate nerve function + move nutrients into cells while taking away waste, according to the US National Library of Medicine. Potassium also works to combat high blood pressure, according to the American Heart Association. High levels of sodium can increase blood pressure, the CDC said + potassium allows more sodium to leave the body through our urine. This in turn lowers our blood pressure, the American Heart Association said. 2) MONOUNSATURATED FATS - It's an unsaturated fat that works to lower LDL cholesterol without affecting the good HDL cholesterol. When you have too much LDL cholesterol, it hardens along the edges of your arteries + narrows them, according to the Mayo Clinic. This reduces blood flow through the arteries, which can cause blood clots + other medical complications. 3) FOLATE - Folate is a B vitamin that is important for proper brain function + healthy pregnancies. The National Institutes of Health Office of Dietary Supplements recommends women of childbearing age have 400 micrograms of folate per day. Pregnant women should increase their intake to 600 micrograms per day, according to the agency. Folate can help prevent birth defects, specifically those that affect a baby's brain + spine, during the early weeks of pregnancy, according to the CDC. Around half of pregnancies in the United States are unplanned, the article said, which is why it's important for all women of childbearing age to have enough folate as part of their regular diet. 4) FIBER - Foods with more fiber tend to keep you satiated longer than low-fiber foods do, the Mayo Clinic said. This makes avocados a great choice for people who are watching their weight, according to the Mayo Clinic. How To Make Healthy Avocado Deviled Eggs Total Time: 10 minutes Yield: 4 serving(s) Nutrition Info. Per Serving Serving Size: 1 egg (or 2 halves) Calories: 89 Protein: 6 grams Fat: 6 grams Carbs: 1 gram Sugar: 1 gram Ingredients: 4 hard boiled eggs (we love Vital Farms) 4 tablespoons of mashed avocado 1/2 teaspoon of mustard (we love Primal Kitchen, which you can get here) 1/4 teaspoon of lemon juice (we love Santa Cruz Organics) salt & pepper (to taste) dill (to taste - (we love Simply Organic) paprika (for garnish - we love Simply Organic) Directions: 1) Slice hard boiled eggs in half lengthwise. Remove yolk from whites + set in a bowl. 2) Add avocado, mustard, lemon juice, salt, pepper + dill. 3) Mix together until creamy. 4) Spoon or pipe filling into empty whites. Garnish with paprika. Enjoy!

Hey Friends + Fam, I read that October 10th was World Mental Health Day - a day the World Health Organization has been observing since 1992 to commemorate, raise awareness, + mobilize efforts in support of mental health across the globe. Between the pandemic, calls for social justice + the general state of the world, it’s been a difficult year that has had a major effect on our mental health + on the resources available to help treat those in need. But, I believe that everyone has the right to happiness + wellness, no matter who or where they are, so I wanted to re-share some blog posts where I opened up about my diagnosis + struggles with Anxiety, Depression + Obsessive Compulsive Disorder (OCD). I share what helps me, how I can help others understand me better + resources that you can reach out to for even more help. I'm always here as well if you wish to talk or need help navigating the resources. Please always feel free to reach out to me. I love hearing from you! With my blog posts below, my mission is to destigmatize mental health disorders + empower access to vital resources for all. Understanding Obsessive Compulsive Disorder (OCD) Meditation - Loving Kindness For Beginners Meditation - Cue Controlled Relaxation Autism Acceptance - Behaviors, Education, Resources & More Autism Acceptance - The Arc’s Wings for Autism + Wings for All Program Understanding Anxiety Disorders & Effective Treatment Celebrities who have Anxiety Disorders Helping Someone During A Panic Attack Insomnia - Tips on Improving Your Sleep 10 Foods to Boost Your Brain Health + Stretch Out Your Exercise! My Dad Talks About His 50 Pound Weight Loss and Healthy Lifestyle Journey Fitness Motivation Q&A At Home Fitness with Melissa Wood Health At Home Fitness with Tasha Franken At Home Fitness with Shannon Nadj At Home Fitness with Kale and Krunches At Home Fitness with Amanda Lee Fun Exercise Videos To Do With Kids How To Create Healthy Boundaries Formulation of an Assertive Statement + Assertive Communication Productivity Hacks Journaling and Manifesting. Where Do I Begin? Is Quarantine & Lockdown Making You Crazy? xo Nicole xo

I believe that writing down your dreams + goals can be so powerful. Do it. Put it out into the universe. It will reward + thank you. I promise! Below are my intentions for the new year..... 1) Creating a strong daily routine for myself. This includes: meditation, going to bed at a decent time, waking up at a decent time, making sure I eat balanced meals, stretching + doing exercise that I enjoy. 2) Launch this website into the world! 3) Grow my business. 4) Dive deeper into my meditation practice. 5) Get out of my head + focus on the present. Enjoy every day to it's fullest! 6) Take time for myself by practicing more self care. 7) Continue therapy for my OCD (Obsessive Compulsive Disorder), Anxiety + Depression. 8) Reach out to family + friends more. Make time for a call, Facetime, Skype, Zoom etc. 9) Get better at photography. 10) Journal more + get my thoughts down on paper. I have an Erin Condren Life Planner™ which was gifted to me by my parents as a Christmas present...get yours HERE. What are some of your intentions for the new year? I'd love to hear from you in the comments section below!

Everyday can seem monotonous + like groundhog day right now, especially if you are living in a colder climate + pretty much stuck indoors. I try to remind myself, the sun will be shining again soon + the snow will be melting away. Until then, I've put together some helpful tips that I have been using as I try to stay sane during these uncertain times. I hope you enjoy these helpful tips. I'd love it if you would share what you have been doing to stay sane as well! Ok, let's dive into it! Check out these tips + let me know whatcha' think...... Rearrange! Being in the same environment day in, day out is draining. Try rearranging your living spaces to create fresh space. Everyone I know is doing this + everyone I follow on Instagram is doing it too + honestly, it's a fun creative outlet. Instead of shopping, you get to discover stuff you already have in a new light or switch out things from other rooms. The possibilities are endless, really! Have fun with it...nothing is set in stone! Declutter! I'm sure many of you have seen The Home Edit series or Tidying Up with Marie Kondo on Netflix. You might even have their books. If you have not, I highly recommend both to get you inspired! A cluttered space makes for a cluttered mind. If you are a pack rat + messy, just pick one thing per day if it seems too overwhelming + work yourself up from there. Pick a drawer one day, then another drawer or cabinet the next, or if you are like me, do all the drawers! Move to your closets another day, then your children(s) toy room, kitchen pantry, fridge etc. It's a great time to put together items for the less fortunate + our homeless communities. Find out what organization in your area needs items the most + donate items there. Go through your important papers and make sure you don't have extra things you don't need. Perhaps, you the next step you can do is create a binder for ONLY important papers. After, putting them together, be sure to purchase a fireproof document bag for these important papers. Another thing I have been doing slowly but surely, has been organizing and uploading ALL our family photos. God forbid, something happened to our house where the pictures were in danger, I wanted to make sure that I have all of our photos uploaded online. I keep the photos on a private family website that I created via Shutterfly + I also uploaded most of the photos to a private Facebook. If something ever happens to those, then don't worry, my OCD already took care of that + I made other multiple back ups to storage the photos. It was fun to put all these photos in some sort of chronological order + also gift some of the extra copies to family. Now, our photos have a easy to find system for when we want to make a card or switch out a frame or just pull them out + relive all the wonderful memories together! Give Yourself Some Credit! It's normal to feel like we're just existing right now, but give yourself some credit. I'm serious. That is an achievement in itself! Truly. At the beginning of quarantine, I honestly didn't get out of bed some days. Some of it was from insomnia + debilitating anxiety + some days, I got in a real deep depression that made me feel frozen in place. Be gentle with yourself + also, seek help if you are feeling like it is getting worse. I will talk more about mental health in upcoming posts, so I do hope you stay tuned for those posts. Just please hear me when I say, give yourself credit. You are doing the best you can given these circumstances. Find the silver lining, if you are with family, pick movie nights, pick a recipe to cook together or take turns, take time for yourself with a bubble bath or hot shower. Read a book that you've been putting off or listen to a funny, upbeat podcast. I will have an upcoming post with my favorite podcasts! Or write. Write like you've never written before + get it all out. It's so therapeutic to write. Once you get going, I guarantee you won't wanna stop! I have an Erin Condren Life Planner™ which was gifted to me by my parents as a birthday present this past July...get yours HERE. Routine! Question if your routine is working for you right now, do you have one? If not, try + create a routine that involves getting outside + do things you enjoy. I have to say, my Dad is really the best when it comes to routine. He has been working out every day doing his favorite YouTube workouts like Bowflex with Tom Holland + Bodyfit by Amy. I commend him so much, because he does them religiously + he also just wrote a post we are going to share on Tuesday where my Dad wrote about his 50 pound weight loss + health journey. I know you will be inspired by his story + I can't wait to share. There are also so many wonderful tutorials on YouTube as well to learn something new. Key in anything you have an interest in and viola! You now have a new hobby to dive into + learn about more + more each day. Do you need a routine to help your mind + slowing down? There are also wonderful video meditations you can do to help you relax + quiet your mind. There are ones that are short + there are ones that go on for hours if you have trouble getting to sleep. There is also something called a sound bath. Look it up on YouTube + let me know what you think after you have tried it out. One of the last tips I want to share with you (I'm sure I will have others in future posts), is the one below + I think is the most important + achievable. Daily Well Being Check In... I have a list of 5 things that I consider an important part of daily self care. I will do a daily well being check-in to see where I am at in the day and enjoy those 5 things. They include: 72 ounces of water 30 minute walk 15 minute workout 10 minute meditation 10 minute journaling Please let me know if this post helped you + let me know some of your tips on staying sane during these times. Drop me a few lines in the comments below.... I look forward to hearing from you! One last thing, here is a video called "Andra Tutto Bene" which is Italian for, "Everything Will Be Fine" which I thought of when I saw the photo above of the two little girls holding signs out of their window.