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These Flourless Peanut Butter Muffins are beyond easy to make + super yummy! I also love that they are sweet but not too sweet + very light + airy in texture. The recipe below makes 12 medium size muffins. Ingredients 1 cup Peanut Butter (I use: Thrive Market organic + non-gmo brand) Feel free to substitute the peanut butter with any nut butter of your choice) 1 cup Rolled Oats (I use: Bob's Red Mill organic + non-gmo brand) 1 tsp Vanilla Extract 1/4 Cup Maple Syrup (I use: 365 Whole Foods brand) 1 tsp Baking Powder 2 Eggs (I use: Vital Farms brand and I mix in 1 tsp of ground Flax meal for added fiber) Optional - My Mama had the great idea to add in about 1/4 cup mashed Blueberry Hemp Ancient Grain Granola by Purely Elizabeth) Directions Wipe a tiny bit of Coconut Oil inside muffin tray sections (I use Dr. Bronner's unrefined brand) Blend + bake at 350 degrees for 10-12 minutes Poke with a toothpick + if it comes out clean, your muffins are ready! That's it! Now kick your feet up + enjoy them with a cup of PIQUE tea or matcha or a cup of Purity Coffee

What’s the one thing men dislike doing the most? To be fair, that's a pretty open-ended question. But if you said going to the doctor, you’re probably right. Apparently, June was Men's Health Month, but honestly, we should always be on top of our health. Encourage the men in your life to see their doctor for an annual visit (no, you don’t just see a doctor when you’re sick), have preventive care such as screenings + vaccinations, maintain a regular exercise routine + eat a healthy + balanced diet. Talk to your doctor to determine which of these screenings are right for you: Blood pressure Cholesterol Blood glucose Colonoscopy Prostate-specific antigen (PSA) + digital rectal exam Body mass index (BMI) Depression Low-dose CT scan (for smokers) By following your doctor’s advice on screenings, you can catch problems early, when they’re easier to treat. And one more important consideration: your mental health. While it may not be the easiest thing to do, men who discuss their emotions are less likely to be depressed or express them negatively. Given the past 15 months, COVID-19 has made an impact on many people’s state of mind. So don’t avoid care of this important part of yourself. Guys, it’s time to take control of your health. Take the first step + make an appointment with your health care provider today. The TOP 10 FOODS That Boost Your BRAIN HEALTH These 10 diverse super foods have one amazing thing in common: they all contain brain-protective nutrients that can impact how you think + feel + prevent some of the negative brain changes associated with aging. To boost your brain power, start adding these foods into your diet—in moderation, of course. BLUEBERRIES In adults, the hippocampus (the part of the brain that’s a center for memories, emotions and spatial orientation) loses about 1% of its volume each year. Research has shown that eating blueberries, which contain brain-preserving phytochemicals, can prevent and possibly even reverse the shrinkage that’s associated with the onset of dementia and Alzheimer’s disease. GREEN LEAFY VEGETABLES Green leafy vegetables, like spinach, kale, escarole, collards + arugula, are the most important of all veggies to protect the brain from cognitive decline. A study showed that eating leafy greens delayed cognitive aging by 11 years. Try to consume one cup raw or a half cup cooked greens each day. Many of the brain-boosting phytonutrients in leafy greens are fat soluble + are best absorbed when served with healthy fats like olive oil + avocados. SALMON Inflammation is bad for your brain + the omega-3 fatty acids in salmon are well-known for their anti-inflammatory properties. Recent studies have even suggested that omega-3 fatty acids might help with depression, ADHD, and dementia and Alzheimer’s disease. If you can afford it, wild salmon has even more of these nutrients than farmed salmon. For a delicious way to prepare it, Primal Kitchen makes a delicious Sesame Ginger Vinaigrette and Marinade that I love to use when I make salmon, which you can get here. For 10% OFF, enter the following COUPON CODE at checkout: DEROSA10 BEANS Beans are high in B vitamins + folate + research suggests these nutrients help prevent or slow brain shrinkage. Eat any bean you like—they’re all great for you. Chickpeas, northern white beans + black beans are great in salads + provide a healthy base for dips like hummus. Pureed cannellini beans also make a great base for a sauce. What’s more, the high soluble fiber in beans feeds the good bacteria in your gut that in turn lowers inflammation throughout your body. DARK CHOCOLATE As you eat dark chocolate, the helpful nutrients (flavonoids) immediately begin to improve blood flow to your brain. These nutrients can boost your working memory + problem-solving skills. They also increase the amount of nitric oxide that is produced by the cells that line the inside of all blood vessels. This nitric oxide has an anti-inflammatory effect. It’s best to cook with unsweetened dark chocolate powder because it’s packed with helpful flavonoids + has no sugar. As you may or may not already know, we are MASSIVE FANS of Mid-Day Squares at our house! All of their products are Vegan, Gluten-Free, Soy-Free, NON-GMO, 100% ORGANIC + most importantly they do not use any preservatives or anything artificial in their product. COFFEE + TEA Both coffee + tea can decrease the calcification of blood vessels. Tea is even better, since it has less caffeine than coffee. Tea also contains a phytochemical called theanine, which has both a calming + stimulating effect that also increases dopamine, a feel-good brain chemical. We are big fans of PIQUE tea + matcha, which you can check out here. Mama Joy + I are massive fans of PURITY COFFEE. Mama Joy LOVES their Decaf called, CALM. When she had to go for her second lumpectomy, I was determined to find her the cleanest coffee I could since she drinks it daily. All of Purity Coffee's products (bundles, whole bean, 5 lbs. bags, single serve: sachets + pods) are always: 100% ORGANIC NEAR ZERO DEFECTS - For most coffee companies, taste is the main reason for removing certain defects. For Purity, health is the main reason, because some bean defects can lead to microorganisms + toxins. NO MOLD EVER. Purity tests their coffee as it passes through each step of the supply chain, ensuring it is free from contamination. SUSTAINABLE COFFEE - Purity Coffee not only cares about the health of their coffee, they care about the health of the people who produce it + the environment in which it is grown. Sustainable agriculture is “an integrated system of plant + animal production practices that will last over the long term”. You can check out my blog post about Purity Coffee and their delicious + health conscious coffee here. Give Purity Coffee a try + enter my 20% OFF coupon code: DEROSA20 (first time customers only) on their website HERE TURMERIC Bright yellow turmeric is a spice commonly found in Indian curries + mustard, but you can easily add it to any number of dishes. You can sprinkle it into anything you cook, as the flavor is mild + it blends well with almost all soups + sauces. Turmeric helps remove a specific plaque in the brain that contributes to Alzheimer’s disease. But, eat the real spice + avoid the supplements. Only the spice itself has the antioxidant properties that are most effective in boosting brain health. TOMATOES Cooked tomatoes contain high amounts of lycopene, an antioxidant found in many red, orange + yellow fruits + vegetables. Lycopene reduces oxidative stress, which is damaging to your brain. Tomato sauce + sofrito, two popular Italian + Latin-American foods, are great ways to load up on lycopene. PISTACHIOS Pistachios are very high in vitamin E, which has well-documented brain-protective qualities. The natural oil in pistachios also can prevent brain inflammation + some studies even suggests it can reduce frontal lobe shrinkage in those who’ve experience certain brain injuries. Keep your portion size to a small handful. Build a BRAIN BOOSTING Diet With A REGISTERED DIETITIAN If you’re looking for ways to eat healthier or improve your health, schedule an appointment with a registered dietitian. Source: By Gale Cohen, RD, CDCES, Registered Dietitian, Certified Diabetes Care and Education Specialist, Virtua Nutrition & Diabetes Care 8 Stretching + Balancing EXERCISES For OLDER ADULTS As you get older, it’s important to make time for stretching + balancing exercises. Since bone density decreases as you age, falls put you at a greater risk for fractures. To strengthen your balance, you should aim for 60 minutes of daily activity (like walking, tai chi or chair yoga) + perform the following stretches + exercises. If you work to keep full range of motion in your joints, it helps you take longer strides when you walk + prevents you from tripping + falling over your own feet. IMPORTANT: Before doing any of the exercises below, consult your physician. 1) DOORWAY Stretch Stand in a doorway + brace your forearms against the doorframe. Keep both arms at right angles—your body should look like a football goal post. Place one foot in front of you + one behind so they're in two different rooms. Push your front leg through the doorway + hold 20-30 seconds per side. You should feel a strong but comfortable stretch across the front of your chest. 2) CALF Stretch Facing the wall, stand about 3 feet back + put your right foot behind you with toes facing forward. Keep your heel on the ground + lean forward with your right knee straight, arms on the wall for balance, if needed. Hold for 30 to 60 seconds per side. You should feel a strong but comfortable stretch in the calf of the back leg. 3) SHOULDER Rolls Sit tall with feet flat on the floor. Roll your shoulders up, then back, down + forward in a smooth, circular motion for 5 to 10 reps (repetitions). Repeat in the other direction. 4) KNEE To Chest Lie on your back with your knees bent + your feet flat on the floor. Bring one knee to your chest. Keep your lower back pressed to the floor. Hold for 15 to 30 seconds. Lower the knee to the starting position + repeat with the other leg. Do 2-4 reps on each side. 5) ANKLE Rolls Stand on one foot. Raise the opposite foot a few inches off of the floor. Rotate your raised ankle in a circle in one direction, 10 times + then change directions. Switch legs + repeat. 6) HEEL TO TOE Walking Stand next to a counter or table with one hand on it for support. Position the heel of one foot just in front of the toes of the other foot, almost touching. Focus on a spot in front of you and walk slowly in a line for 20 steps. Or, you can face the counter, and put both hands on it. Step your feet apart and together and repeat. 7) SIT TO Stand Sit in the middle of the chair. Place hands on opposite shoulders with arms crossed in front of your chest. With feet flat on the floor and a straight back, rise to a full standing position and then sit back down again. Do 10-15 reps. 8) BICEP Curls Hold light weights in your hands at your sides with palms facing in. Bend your elbows toward your shoulders while turning your palms up. Return to the start + repeat for 10-15 reps. Source: Jennifer Finegan, PT, OCS, Senior Physical Therapist, Virtua Physical Therapy & Rehabilitation - Westampton Need Help Gaining STRENGTH + BALANCE? Physical Therapy + Rehabilitation centers offer convenient locations as well as telehealth visits.

Once a calf is born, handlers usually remove the calf from their mother within 24 hours of birth. There is ample documentation of mother cows fighting to prevent their calf being taken, crying out, and even chasing the vehicle taking her calf away. Instead of their mother's milk, calves are fed an artificial formula. Modern dairy cows have been genetically modified and selectively bred over time to increase milk production. These cows used to produce about 1 gallon of milk per day, the appropriate amount to raise her newborn calf. Todays, cows raised for milk are producing about 10 to 12 gallons of milk per day. The increased production, along with the mechanized process of milking, often leads to painful infections and injury. In the U.S., the F.D.A. (Food and Drug Administration) allows up to 750 million pus cells (yes, you read that correctly....PUS cells) in every liter of milk. The majority of dairy farms keep their cows indoors & in tight confines. This causes stress & physical ailments & denies each cow the opportunity to graze amongst other cows, groom herself & her friends, or nurture & raise her calves. After about 3 to 5 years of this constant cycle, cows used for their milk start to experience reproductive issues, their milk production declines & the stress their bodies' have endured takes its toll. At this point, the cows are considered "spent" & are sent to slaughter, usually the meat from spent dairy cows becomes fast food burgers. (Source: Cowspiracy) I do realize that there are brands that are grass fed, organic and the cows are cared for.....some brands even go so far as to tell you the name of the cow that the milk is being taken from, but the more I read about how nut milks have at least as much (or more) calcium and vitamin D than cows milk, I made the change. Many nut milks even contain fiber, a nutrient you won't find in cow's milk. Cow’s milk is also not a suitable option for everyone. There are several reasons you might be looking for an alternative, including: milk allergy, lactose intolerance, dietary restrictions and potential health risks. Some people choose to avoid cow’s milk due to concerns over potential contaminants, including antibiotics, pesticides and hormones. (Source: NIH/ National Library of Medicine) Once thought to be mostly for the lactose intolerant and "granola" crowd, these milk alternatives, sometimes called mylks, have taken grocery stores and coffee shops by storm. Market research shows that non-dairy milk sales rose a whopping 61 percent from 2013 to 2018. The good news is that there are many non-dairy options available if you want or need to avoid cow’s milk. For overall nutrition profile, almond milk and cashew milk top the list. In an extremely low-calorie package, one cup of each contains approximately 25 to 50 percent of your day's calcium and 25 percent of your daily vitamin D. (Source: Healthline) Break the cycle. Lessen your dairy and meat intake. Try plant based. Try vegan. I'd like to show you all the wonderful vegan swaps you can try and make in your home. It starts with one small step and sometimes, you have to try a few to find the one that you like the most. Below are my family's favorite brands that do a really good job at making yummy, clean non-toxic vegan (non-dairy) products: HARMLESS HARVEST Harmless Harvest is hands down my favorite dairy-free yogurt. I have tried EVERY dairy-free yogurt and this is the best in my personal opinion! Dairy-free anything can be a tough nut to crack – good thing Harmless Harvest has got some experience with that. To make sure their plant-based yogurt alternative tastes anything but “alternative,” they start with hand-scooped organic coconut meat. They puree it until perfectly smooth, then add a handful of ingredients. And they do it all without dairy or any artificial stuff. Ingredients: Organic Coconut Milk (Water, Organic Coconut Meat), Organic Cane Sugar, Organic Tapioca Starch, Live and Active Cultures* *Live and Active Cultures: L. acidophilus, B. lactis, S. thermophilus, L. casei, L. bulgaricus, C. bifidum, L. rhamnosus Harmless Harvest also makes: Original Coconut Water, Flavored Coconut Water, Coconut Smoothies, Dairy-Free Cup Yogurt Alternative, Dairy-Free Yogurt Drink, Energizing Coconut Water and a Protein Smoothie. Treeline Treeline cheeses start with ethically sourced and sustainably farmed cashews from Brazil. Their non-GMO cashews are grown in orchards free from pesticides and the raw material goes through rigorous sorting and analysis stages, assuring top quality products from the ground up. At Treeline, they stick to what they know: making delicious plant-based cheeses that support human health and the environment. They chose cashews as the base for their cheeses for their delicious taste, creamy consistency, and health benefits. Treeline keeps things simple by only adding a few other wholesome ingredients to round out their recipes. Cashews have zero cholesterol and contain heart-healthy monounsaturated fats that help the heart to function well, lower blood pressure and keep cardiovascular diseases at bay. One serving of cashews provides the same amount of protein as a similar serving of meat, making these nuts a great choice for people practicing a plant-based diet! Cashews also are high in fiber, which promotes digestive health. LESSER EVIL Vegans rejoice - there is a special variety box just for you! You can buy it by the box or individually ofcourse. The Vegan Variety Box includes 2 bags of each of the following: Himalayan Pink Salt Veggie Sticks Vegan Ranch Veggie Sticks Himalayan Pink Salt Organic Popcorn "No Cheese" Cheesiness Organic Popcorn Himalayan Gold Organic Popcorn Himalayan Pink Salt Paleo Puffs "No Cheese" Cheesiness Paleo Puffs Simple Acts. Clean Snacks. Lesser Evil stands for the little things - both in their products and in this life and it's the simple acts that make this world great. They believe in a bigger purpose in life. By working on themselves as a company, they can create the change we want to see in the world. For Lesser Evil, that means interacting with customers as if they were family. The care and cost they put into their products reflect their love. Lesser Evil minimize their footprint by using organic inputs, composting their food waste, and using more environmentally friendly packaging. Lesser Evil contribute to the community by nurturing their employees and donating their gifts where they can. SIETE Siete Family Foods was born when Siete Co-Founder & President, Veronica Garza's family helped her overcome a series of major health challenges. As a teenager, Veronica was diagnosed with multiple debilitating autoimmune conditions that almost wrecked her life. She was fatigued, overweight, and depressed. But with her family’s love and support, Veronica was able to get better. Together, Veronica's family of seven (siete!) started exercising in her parents’ backyard, and they even opened up their own CrossFit gym! Veronica and her family began learning about the ways that food can either heal or harm us. At her brother's urging, Veronica decided to adopt a low-inflammation, grain-free diet, and her whole family chose to join her for the journey. As a Mexican-American family from South Texas, the tacos and fajitas that they used to enjoy on flour and corn tortillas just didn’t taste the same on a lettuce leaf! So Veronica began making grain-free tortillas for her family, and they loved them! Veronica knew they had something really special when her Grandma Campos told Veronica that her tortillas tasted better than the homemade flour tortillas she’d made for decades! Veronica's family knew that they couldn’t keep their delicious, grain-free Mexican food to themselves, so they’re delighted to share it with you, from their dining table to yours. Siete Family Foods is a mission-based company, and they're passionate about making and sharing real food, gathering together in authentic community, and advocating for healthier lifestyles among Latino families. Siete's Family of Foods Tortilla Chips - Lime, Sea Salt, Fuego, Ranch, Nacho, Dip Chip, Jalapeno Lime, Chipotle. Made with simple ingredients like cassava flour and 100% avocado oil for a gluten free & dairy free snack. (photo above) Kettle Cooked Potato Chips - Queso, Sea Salt, Sea Salt & Vinegar, Chipotle BBQ, Fuego. All non GMO, dairy free, gluten free and soy free. Tortillas - Grain Free Burrito Size, Almond Flour, Cassava & Coconut, Chickpea Flour, Cassava & Chia. All gluten free, dairy free, and non gmo, Siete tortillas are the ultimate grain free stunt-double to their favorite taco, quesadilla, and wrap recipes! Taco Shells - Cassava Flour, Avocado Oil, Pumpkin Seed Meal, Pumpkin Powder, Psyllium Powder, Sea Salt. All vegan, non-gmo and free of: grain, dairy, gluten and soy. Dairy Free Queso - Made with whole vegetables like tomatoes, bell peppers, and carrots, Siete quesos are also non-gmo and vegan. Siete has 2 flavors: Blanco Cashew Queso and Nacho Cashew Queso. Hot Sauce - Habanero Hot, Traditional Hot, Jalapeno Hot, Chipotle Hot. All vegan, non-gmo and free of: grain, dairy, gluten and soy. Siete's Hot Sauces are made from simple ingredients like avocado oil, apple cider vinegar, and whole vegetables, earning us the Whole30 stamp of approval. Sweets - Churro Strips, Mexican Wedding Cookies, Mexican Shortbread Cookies and Mexican Chocolate Cookies. The Churro Strips are paleo, vegan & grain free. All the cookies are vegan, grain + gluten free. Monty's Monty's - Plant Based Cream Cheese Why does Monty's cashew cream cheese taste so good? It’s all about the culture — in more ways than one! Monty's original cream cheese is just 4 simple ingredients 
- but it’s anything but basic! Monty's utilize fermentation to develop a bright and creamy flavor and texture without the use of additives. Each batch is ofcourse taste tested by Monty to ensure you’re getting nothing short of plant-based, probiotic-rich perfection! As of now, there are 3 Cream Cheeses: Original, Scallion & Everything. Monty's - Vegan Plant Based Butter You can't beat the taste or simplicity of Monty's butter. It's made from only 4 ingredients, including sweet cashew cream, coconut and almond oil, and sea salt. This butter is so insanely good, you won't believe how simple it is. Monty's carefully source each of their ingredients, and use an innovative emulsion process without lecithins or stabilizers. Each batch is taste tested by Monty herself to ensure you’re getting nothing short of rich buttery perfection. VIOLIFE Violife is another game changer and disruptor to the dairy industry. When I tell you, I despise when I pay good money for something that tastes like cardboard or is completely disgusting, I will 100% let you know. This is NOT the case at all with Violife. So far, our family LOVES the Mature Cheddar Slices, Smoked Provolone Slices (this one is Papa Ed's fav), Parmesan (this is our ABSOLUTE FAVORITE!!!!) when we make our Non-Dairy Fettuccine Alfredo. The Feta is unbelievable. We love it crumbled on salads, with watermelon, with faux eggs. Oh and we have also used the Cheddar Shreds on our burritos and the Mozzarella Shreds on our lasagna. Holy (save the) cow, it is a GAME FREAKING CHANGER! I am telling you it seriously tastes like the real thing but it's VEGAN! Our minds are seriously blown away by this brand. Try it and let me know what you think! Besides the products I mentioned about that we have tried, here is the entire VEGAN Violife product lineup: Parmesan Feta Cheddar Shreds Colby Jack Shreds Mozzarella Shreds Epic Mature Cheddar Epic Smoked Cheddar Cheddar Slices Mature Cheddar Slices Smoked Provolone Slices Original Cream Cheese (sorry, we were not fans of this one) Garlic & Herbs Cream Cheese (I can get down with this one) Cheddar Cream Cheese (pretty damn good on a cracker) Summer Celebration Platter (seasonal, obvi.) Coco Spread I'll stop for now.....but, I will have more vegan brands with delicious products that I will share with you again soon! For now, I hope I helped shine a light on some brands that I hope you will give a chance and please let me know what you think! I love hearing from you all! Lastly, below are some easy vegan swaps you can do to work towards a healthier, cleaner, non-toxic lifestyle: EASY VEGAN SWAPS Milk -----------------------------------------> MALK Almond Milk Parmesan Cheese -------------------------------> Violife Parm Cheese Butter ------------------------------------> Dr. Bronner's Coconut Oil Butter -----------------------------------> Monty's Plant Based Butter Mayo --------------------------------------------------------------> Avocado Heavy Cream ----------------------> Native Forest Coconut Cream Honey -------------------------------> *Date Lady Maple Date Syrup Eggs (for baking) -------------------------------------------> Applesauce Ground Beef ---------------------------> Lentils and/or Mushrooms Pulled Pork ----------------------------------------------------> Jackfruit * If you wish to try any of the Date Lady products, listed above as a replacement for honey or any kind of sweetner, be sure to use my 10% off COUPON CODE at checkout: DEROSA10 on the Date Lady website here. Let me know in the comments below if these brands above are new to you, or if you have been a fan already. Also, let me know your suggestions about more clean & vegan brands that I can check out and review here as well! I'm going to make this a monthly blog post, so I'd love to have you all collab with me!

After 2 1/2 years of not getting Covid, my parents and I......... got Covid. I'm beyond grateful that we somehow miraculously never got it early on in the pandemic. I still wonder if it was because of my clinical OCD micromanaging everyone around me that kept Covid at bay...with my incessant reminders of..."don't touch that door knob without a tissue....go wash your hands...put your mask on....clean your phone...." and the list goes on. With that said, I suppose it was inevitable at some point that it caught up to us. I'm just grateful that we had the vaccine (just my opinion...you do you) and I'm especially so grateful that my parents we able to fight it + not end up in the hospital like so many other unfortunate souls. Hearing how a good friend of mine lost her Dad to Covid sent me into a spiral of depression in the early stages of the pandemic during the worldwide quarantine. Whatever I needed to do to help my parents survive this, sign me up. If a mask would help, I did it. If a vaccine helped, I did it. I would do anything for them. My Dad is semi-retired, but retirement has been quite hard for him. He loved his job + being around people + coordinating events with his coworkers. A few months ago, he took a part time job at the local YMCA at the front desk. Most likely, that is where he got Covid. My Mom + I were fine for a few days until I felt a bit sick. I was completely like, "oh this is a tickle...or allergies...it's nothing" It really felt like nothing....until a few days later + yep....it was Covid. By the time, I got Covid my Dad was feeling better + then a few days after me, my Mom got it too. Below, I have compiled a list of things to have on hand to help with the discomforts of having Covid. If you are high risk ANY upper respiratory virus can be a challenge, so bookmark this post for future reference. Being prepared is far better than being surprised. A Few Powerful Tools To Prepare For COVID Water - I suggest keeping a bottle near your nightstand so it's there for easy access + so you don't forget to keep drinking. If you can, keep track to make sure you are drinking enough. It was great to have it nearby because I honestly would wake up from my slumber + not remember if I drank anything, what day it was or what time it was! I like to keep these water bottle on hand. Warm Bath or Shower - If you can muster up the energy, it's good to freshen up + upon waking, get the sick sweat off. I was getting a lot of hot + cold flashes so it felt so good to do this for my mind + for self care. Whenever I take a warm bath or shower, I feel slightly less depressed when I come out. I feel slightly more invigorated + less tense. Oh, I also like to hang a eucalyptus bundle in my shower + sprinkle some epsom salt in my bath. If you can, start using a sauna regularly to induce heat shock proteins. Movies, TV Series, Documentaries, Podcasts - Because I'm a nerd + proud of it, I actually keep an ongoing list of all these so I can remember to catch up on any given one of them so I'm not just aimlessly searching for something to listen to or watch. When migraines were kicking my ass, it helped to have podcasts on hands so I could close my eyes + just listen + get my mind off of my ailments for the time being. Sleep + Rest - Don't mess up your sleep! Messed up sleep leads to messed up immune responses. I would know...It actually took me longer to recover from Covid than my parents. I attribute that to my horrible sleep + OCD where I have been pushing myself with projects + living on west coast time while I'm east coast living! I implore you to use this time wisely + GET YOUR REST! Occasionally, I will sometimes take Ora Organic's "You're A Knockout" natural sleep aid supplement. You can order yours HERE but as always, check with your doctor first before taking mine or anyone's advice. Things I Have On Hand To Help Me Through Any ILLNESS Chicken Broth, Bone Broth (or) Mineral Vegan Broth - I would suggest to just constantly sip on some when you get hungry. It's so soothing for your throat between all the coughing + dryness. You can add veggies, orzo or noodles of choice to the broth or have it by itself. I always like to have broths on hand from OWL Venice, which you can check out HERE. Vitamins + Supplements - Bone up on nutrients like zinc, vitamin C and vitamin D to protect your collagen. I take Ora Organic's "Well Wishes" immune support supplement which has elderberry, echinacea, vitamin C + more. For collagen, I like to use plant based collagen by Ora Organic called "Aloe Gorgeous". Throat Salve - I took Boiron Chestal Cold + Cough Syrup and I also like to have Beekeeper's Naturals Propolis Throat Spray on hand to spray on my dry, sore throat throughout the day. I love their cough drops as well. Expand A Lung: Lung Exerciser. You can use it to keep your lungs working + it’s great as you recover to move the lungs + get the muck out. It helps you cough it up + move it out! Oxygen Cans - These are helpful when you need extra O2. Not everyone has actual medical grade oxygen tanks at home for when energy or Pulse Ox gets too low. When one is low on oxygen it sets panic in, logic goes out the door + getting a little O2 can do wonders. Pulse Oximeter - This is a MUST have. You need to monitor it during any/all illness. Some health insurance programs offer these in their discount program so I suggest looking into it to see if your insurance does too. Hat + Socks - I LOVE these when I’m not feeling well. I’m a firm believer in keeping your head + your feet warm at all times when ill. Vapor Rub - I prefer Maty's brand which is a petroleum free rub. This one is tried + true! It really helps to have someone else massage it vigorously into your back + apply to the chest as well. Then use the lung exerciser or nebulizer + move those lungs! This is more a stimulant of olfaction + blood flow more than anything. Foam Roller - This was key for me to use daily to keep my thoracic spine moving. Your thoracic spine innervates your lungs + digestion + I wanted to keep things moving + stimulated to work optimally. Saline Nasal Wash - A tried + true helper that keeps the nasal mucosa happy. This one is squishy so it can really get stuff to move. You can use the included saline packets in distilled water + add a xylitol packet to bust up any biofilms present. It’s helpful regardless of what kind of inflamed sinus issues I’m having. Nebulizer - A wonderful + simple tool to help your lungs when they get hit. You may prefer the soothing help of simple saline packets. A Sensible GROCERY LIST Grains: Rice, quinoa, oats, cornmeal (for polenta) Beans Fish: tuna, sardines, or mackerel A couple varieties of nut butter and tahini Tortillas Eggs Onions (they keep for weeks when stored in a cool, dark place) Garlic Potatoes Cereal Veggies: broccoli, celery, carrots, and kale (add to soups and pastas) Bananas (when they start to turn, freeze for smoothies or bake into banana bread) Ora Organic "So Lean & So Clean" (plant based daily protein powder for smoothies) Pasta Soup Bag of frozen shrimp Sliced bread (pop it in your freezer, will last a long time) Taste boosters: Coconut Aminos (instead of soy sauce), Mayo, Ketchup, Fruit Jam, Dijon Mustard, Parmesan Cheese, Olives, Capers. Crackers OTC Fever Reducer Re-hydrating Packets (BT Fountain by Pique) (just add water) HYGIENE Essentials Toilet Paper Tissues Paper Towels (or) I prefer these Hand Soap Thermometer Shampoo + Conditioner Toothpaste Body Wash Tampons or Sanitary Pads Menstrual Cup Period Underwear Non-Toxic Cleaning Products Healthy Meal DELIVERY Sakara Daily Harvest OWL Venice Some of us take our health for granted + it's not only until our bodies are crying out to us when we sometimes take it more seriously. The biggest risk factors with getting Covid are lack of physical exercise and frailty. I know when I got sick, I was thinking about all the nature walks and sunshine I was going to enjoy when I felt better again. I wish you + your family good health and I hope this list of suggestions help. Medical Disclaimer: The information and representations contained in the NicoleDeRosa.com website, from here on referred to as NicoleDeRosa.com, and distributed by the author, as well as any products, foods, supplements, strategies, or services made available on or through NicoleDeRosa.com or its author, have not been evaluated by the United States Food and Drug Administration and are not a substitute for disease prevention, diagnosis, treatment, or cure. No statements, claims, foods, services, products, or resources mentioned or made available or accessible through NicoleDeRosa.com are intended to prevent, diagnose, treat, or cure diseases of any kind. The author affiliated with this site is not a physician or medical professional, and information expressed herein, as well as that conveyed through the author’s social media accounts, newsletters, guides, ebooks, and other products and platforms does not constitute medical advice. 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I've taken an interest in this topic as it hits close to home. My Dad has Chronic Kidney Disease (CKD) + I wanted to learn more to empower my family to know more about it + how to shop + meal plan. The only person that is truly in control however, is my Dad aka Papa Ed, so I hope this post helps him as well as others with Chronic Kidney Disease (CKD). They're small, but your kidneys have a mighty job—filtering out waste from the blood. If they aren’t working well things can go wrong, like unhealthy blood pressure + electrolyte levels. That's why if you have chronic kidney disease (CKD), your diet can help determine your destiny. Still, “it’s not one-size-fits-all,” warns Mohamed Atta, M.D., professor of medicine in the division of nephrology at the Johns Hopkins University School of Medicine in Baltimore. “Nutritional support is important, but you have to tailor that support based on the cause of the kidney disease.” The VICIOUS Circle of CKD + Other HEALTH Conditions Chronic kidney disease is always caused by another condition, most often diabetes or high blood pressure (HBP), which both can damage the kidneys’ blood vessels. What's more, as CKD progresses it often leads to HBP (or makes it worse), increasing your risk for cardiovascular issues like heart attack + stroke. This is why it’s super important to eat foods that support your kidney function and lower your risk for heart problems. Here, I’ll walk you through a CKD-friendly diet. (Remember, always consult with your doctor and/or nutritionist about your own individual needs before embarking on a new eating plan.) Try This "HEART SMART" Dietary Approach For CKD Unless you’re already on dialysis, start with a balanced diet, says Krista Maruschak, R.D., a registered dietitian with Cleveland Clinic’s Center for Human Nutrition in Ohio. Since CKD + heart problems often go hand-in-hand, heart-smart eating helps reduce fats that build up in your kidneys, heart + blood vessels. The general approach as you cruise your grocery store aisles? Maruschak suggests picking up lots of fruits + vegetables, whole grains, low- or no-fat dairy, lean proteins + healthy fats such as olive + flaxseed oils. Limit saturated fats to 5% to 6% of your total daily calories + avoid trans-fats. SKIP The SALT Now, for some specifics. “I tell my patients salt is their number-one enemy, the number-one cause of problems,” says Dr. Atta. Reducing the amount of sodium you eat can help control HBP and diabetes + lower your risk of heart problems, he adds. Keep your intake to under about 1 tsp. a day, advises Maruschak. To lower your intake, buy fresh food (packaged + prepared food tends to be high in sodium); cook with herbs + spices instead of salt; rinse canned meat, beans + veggies before eating; + check food labels—the sodium Daily Value should be under 20%. Choose LEAN PROTEINS + Cut Down on Red Meat Protein creates waste that your kidneys must filter out. Eating too much of it forces damaged kidneys to work even harder, making CKD worse. Limiting protein to 0.6–0.8 g/kg of body weight is especially important in Stages 3 to 5 of CKD because such restrictions can help slow down disease progression, Maruschak says. Red meat is “a stress test to the kidney,” adds Dr. Atta. It has a surplus of saturated fat, cholesterol + salt + it delivers high levels of acid that your kidneys can’t remove. Choose fish, poultry, eggs, nuts, beans + grains for your protein needs instead. WATCH Your POTASSIUM Intake In Stages 3 to 5 of CKD, your lab tests may start showing higher levels of potassium because your kidneys can’t filter it out, says Maruschak. High potassium can cause serious heart problems, including sudden death from your heart stopping, says Dr. Atta. Symptoms of life-threatening levels include leg weakness, chest pain, difficulty breathing, abnormal heartbeat, nausea, or vomiting. If your potassium level is too high, you’ll need to limit high-potassium foods like oranges, bananas, dairy, nuts, potatoes, beans + whole-wheat. This can be tricky, especially on a heart-healthy diet, so you’ll probably need a dietitian’s help. LIMIT Foods With PHOSPHORUS Like potassium, your phosphorus levels may begin to rise as your kidney function decreases. Too much phosphorus can weaken your bones, cause calcification of your arteries + lead to heart disease. Dr. Atta says he has patients limit phosphorus once their kidney function is at 50%. Foods + drinks higher in phosphorus include dark sodas, canned + processed food, chocolate, dairy, meat, bran + oats. These restricted low-potassium + low-phosphorus diets are “why we have patients meet with a nutritionist to make sure they know what to avoid,” Dr. Atta added. Bite Into APPLES + BERRIES One of the biggest benefits of apples + berries like strawberries + blueberries for people with CKD is that they’re extremely low in potassium, says Dr. Atta. All three—especially blueberries—also have antioxidants called anthocyanins, which, according to recent study published in Food and Nutrition Research, may help prevent heart disease, diabetes, cancer, inflammation + obesity. They all contain fiber + vitamin C, too. Keep in mind that eating a bunch of low-potassium foods in one day can add up, so enjoy these fruits in moderation, Dr. Atta says. Try More OMEGA-3 Rich FISH Omega-3 fatty acids are an important part of a healthy diet because research has found that they can boost your heart health, lowering your risk of heart disease, blood clots + arrhythmias. They help keep plaque out of your arteries + curb inflammation, too. Omega-3s may also lower blood pressure, a potentially big benefit when you have CKD. You have to get Omega-3 fatty acids through your food since your body doesn’t make them. The best sources are fish like salmon, herring, mackerel, lake trout, bluefin tuna, anchovies + albacore tuna. Aim for 2+ servings a week. Eat Right With END-STAGE Kidney Disease If you’re on kidney replacement therapy (dialysis or kidney transplant), Maruschak says you’ll need an individualized diet plan that reflects your lab work + the type of therapy you’re currently getting. In general, she says you’ll need to limit foods that are high in potassium + you may need to limit your phosphorus intake, too. You may also need to restrict your fluids + limit your sodium intake if you’re on dialysis to prevent water retention in between treatments. One small upside is that you’ll need to eat extra protein when you’re on dialysis, typically 1.2–1.5 g/kg of your body weight, she adds. Don't know where to start? I've made it super easy to help you swap out the junk for healthier options from brands like: Ora Organic, Purity Coffee, Olipop, Primal Kitchen, Recess, Sakara, Date Lady and more in my shop HERE Need help with recipes? Check out my delicious + nutritious ideas HERE! Sources: Health Central + Sarah Ludwig Rausch

Click the links below to shop all my favorites! Jumpstart Your FALL WARDROBE Today I'm rounding up 5 of my favorite recent fall fashion purchases of basics in neutrals that are so great for layering, everyday! I call this my Fall Capsule Wardrobe . What is the point of a capsule wardrobe? The purpose behind a capsule wardrobe is to maintain a collection of essential and classic pieces in your closet that can be mixed and matched over time. It is a practice of personalizing your wardrobe with items you love and that fit your lifestyle but on a scale of 30-40 pieces. Simply put, a capsule wardrobe is a limited selection of interchangeable clothing pieces that complement each other. Consider this my mini introduction with these 5 basics below! VINCE Cabria Lug Combat Boot https://amzn.to/3xuv4P1 (more colors available) Amazon Casual Plaid Jacket in Beige https://amzn.to/3xuIPgL (more colors available) ANINE BING Saffron Canvas Oversized Bag https://amzn.to/3LmEh1p AMAZON 2 Piece Long Sleeve Waffle Lounge Set (Green) https://amzn.to/3RSjIML (more colors available) Amazon Long Sleeve Button Down Cardigan Dress (Deep Camel) https://amzn.to/3Sf8MZH (more colors available)

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