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Our family has a private website where we share our DeRosa family history amongst many other things. One of the exciting pages we have is called, The Family Table where we're going to share family recipes, stories, advice + more so that the future generation of DeRosa children have a place to virtually commune together + stay connected with one another in this crazy digital world. Without further ado, below is the first recipe in a series that I'm going to share aptly titled, DeRosa Family Recipes. I thought it was fitting to begin the series with the first course. Insalata di Carciofi (Artichoke Salad) You’ll commonly find this 'insalata di carciofi' on Tuscan trattoria menus during artichoke season as an antipasto but it’s also a great one to do at home – despite having to prep artichokes, this is a very simple + very quick salad that goes with everything from fish to meat to being a meal on its own (perhaps with a heavy ball of burrata and crusty bread). First choose good artichokes. The ones most commonly used in Tuscany for eating raw are smallish, pointed dark purple ones. Since you’re eating these raw + artichokes can have a rather astringent quality to them, you want lovely young + tender artichokes rather than older + tough ones that do better when cooked. A good sprinkling of your best salt + some shavings of proper Parmesan cheese are an excellent foil to counter that astringency. Finally, some tart lemon juice + a rather peppery olive oil round things off nicely. Ingredients 4-5 Artichokes (medium size) 1 Lemon Salt + Pepper (to taste) Extra Virgin Olive Oil (for serving) - use my Primal Kitchen 10% OFF coupon code at checkout: DEROSA10 Parmesan Cheese shavings (1 handful) - (we love the Violife brand) Directions 1. Fill a large bowl with cold water + squeeze the juice of half a lemon into it, set aside the other half for the dressing. 2. Prepare the artichokes by peeling the tough outer leaves off one by one, from the bottom going around + up until you reach very pale-coloured, tender leaves. Cut the stalk to about 1 inch long + then trim the bottom + stalk. Rub the cut parts with the lemon half as you go. Cut the top pointed half of the artichoke off completely then place the artichokes in the lemon water until you have trimmed all the artichokes this way. 3. One by one, slice the artichoke in half vertically. If there is a fluffy/thistle-like choke, remove it with a teaspoon (or a grapefruit spoon). Thinly slice the artichoke half + immediately place the artichoke slices in the lemon water. Continue with the rest of the artichokes. 4. Drain the artichoke slices well (pat dry with kitchen paper if necessary). Place in a large bowl + dress with the rest of the lemon juice from the lemon half, a few tablespoons of olive oil, a good pinch of sea salt + a grinding of black pepper. Scatter with Parmesan shavings + serve! #salad #vegetable #artichoke #fiveingredients #spring #winter #vegetarian #sidedish #italian #italiandish #italiandishes #tuscan #tuscany

On Friday, I had my first experience at a luxury saltwater float spa called Floatopia that I mentioned in my New Jersey Travel Guide post here. I've been wanting to try it for quite some time and was so happy to see that there was a location nearby. It was such a glorious experience! I was greeted by the lovely Melinda, owner of Floatopia. The relaxing vibe was set from the moment I walked inside. A feeling of calm & relaxation washed over me. The sounds of trickling water, the soft lighting & Melinda's glowing smile told me everything I needed to know. We chatted briefly about all the beautiful plants throughout the spa that Melinda had picked from her garden. Her attention to detail is felt throughout the spa. Melinda led me down the hallway and into my private float room, which had its own shower and a little satchel that had a few essentials inside: earplugs, q-tips and a packet of vaseline should you have a small cut that needs to be protected from the salt-water. Melinda then showed me where the float light & call buttons were & left me to begin my trip to: Relaxation Town, Population: 1....me! The first thing I did was take a shower to rinse off & wet my hair. As I showered, I enjoyed the silence except for the soothing sounds of water. The idea behind float therapy is that you are in a fully relaxed state, removed from external noises or distractions. The sensorial deprivation chamber, also known as the float pod, shuts out all noises, lights and other factors that often keep us from fully tuning into our inner selves. As you can see, the float pod is more like a tiny room with a hot tub. Each tank is tall enough to stand in and has a glass door incase you are claustrophobic. I slowly dipped into 10 inches of water filled with about a thousand pounds of medical grade epsom salt. At 94 degrees, the water is close to the surface temperature of your skin. You do want to be extremely careful getting inside the flotation chamber as the salt water makes it extremely slippery when you are going in and coming out. There is relaxing music on for the first 5 minutes and the last 5 minutes of your float. Check out my Instagram Reels here to watch some of the videos I took inside my float room. I adjusted the float light to a few different colors until I settled on purple. It felt like the perfect color for how I was feeling. It made me feel like I was in another dimension. The peace, quiet, cozy warm water & the feeling of floating on a cloud made me instantly relaxed, less tense & euphoric. The door to the tank is fully controllable from within. There is also an interior light for beginners or for those who don’t enjoy being in the dark. Almost all users, however, float with the light off. As the session comes to an end, the lights turn on so that you know that it's time to leave your float pod. I took another shower to wash away the salt from my skin which was literally the silkiest I have ever felt! Once I finished getting dressed, I came out to relax in the sitting area and had a cup of tea. I truly cannot wait to return to Floatopia and continue to incorporate floating into my self care routine! As I've said in my previous posts, I'm still getting adjusted to being back on the east coast and these impending colder winter months, so finding other ways to enjoy and relax with a new self care ritual during this time is perfect. And as the holidays approach, this is such a unique & special gift for your friends, family or special someone! Doctors, athletes, and float enthusiasts are using Float Therapy for neurological, circulatory, respiratory, digestive, muscular, skeletal, and hormonal balance. Floating brings the body back into homeostasis. The Benefits of Float Therapy Helps decrease Anxiety & Depression Improves Sleep Lowers Stress Levels Lowers Blood Pressure Eases Physical Pain Enhances Physical Performance Assists Muscle Recovery (Inflammation, Chronic Pain, Arthritis) Improves some skin conditions. When you are in a flotation tank, your body absorbs these minerals & your body’s magnesium & sulfate levels increase. This helps calm the nervous system & enhances your body’s natural ability to heal. The deep relaxation state that you enter when floating helps to reduce stress by lowering cortisol levels. Frequently Asked Questions What is float therapy good for? Float Therapy helps you relax. When the body reaches a certain amount of relaxation, it is able to cause positive physical results like reduced muscle tension, decreased blood pressure, fewer stress hormones, and increased endorphins. What is float therapy? Floatation, also known as sensory deprivation, is simply the act of relaxing in a floatation tank; with all sights and sounds removed, and drifting into a meditative state that rejuvenates your mind and body. Do you wear a bathing suit in a float tank? Since it is a private experience, most people don't wear any clothing. You'll have the room to yourself and be required to shower before and after. Anything you wear will press against your body, becoming a distraction. Who should not use a float tank? Floatation is not recommended if you experience claustrophobia, or have epilepsy, kidney disease, low blood pressure, any contagious disease, including diarrhoea or gastroenteritis (and for 14 days following), open wounds or skin ulcers. Is floating good for your skin? Floating is an excellent way to detoxify our body, helping to draw out impurities and toxins, cleansing our pores and helping conditions like acne. How do you feel after a float? The meditative effect of floating helps decreases stress levels, reduce muscle tension, and clears your mind. After a floating session you will feel a sense of wellbeing, relaxation, focus, energy, ease of movement and calm. Is floating good for arthritis? The antigravity nature of floatation should not be underestimated when it comes to treating arthritis. Because floating removes the effects of gravity, it allows your muscles and joints to relax and decompress. How do I prepare for my float session? Avoid caffeine or any stimulants 4-6 hours ahead of your float. Have a bit of food in your stomach, but do not eat 2 hours before your appointment. Don't shave the day of your float. What should I bring with me to my float session? It will depend on where you go, but at Floatopia, your float tank is in a private room with a shower. No swimsuit is necessary and they supply paraben-free & sulfate-free bath products, towels, hair dryer, earplugs, q-tips and even some vaseline should you have a small cut that needs to be protected from burning salt-water. I would suggest a pair of flip flops for the shower & if you wear contacts, be sure to bring a travel case to store them in while you float. If you live in New Jersey or come for a visit, be sure to book a float at Floatopia in Red Bank and let them know, I sent you! Click HERE to visit Floatopia Spa (Red Bank, N.J.) website. Click HERE to visit Floatopia Spa (Red Bank, N.J.) Instagram. Have you ever tried float therapy? Do you have more questions about float therapy? Let me know in the comments below!

The days are getting longer, the temperatures are rising, the air is fresh and seasonal allergies are back to wreak havoc once again. Don't worry - I have you covered! We need way more support as the weather changes than we think, and I'll explain why. It's common knowledge that we tend to catch colds towards the end of summer, just as the windy nights and unpredictable temp changes roll in. We intuitively know that the changing of the seasons and subsequent weather extremes can leave us unusually vulnerable, so it's something we prep for - especially as we're entering the colder months. What we don't prep nearly enough, though, is the winter to spring transition. Perhaps it's because we're moving into warm sunny days, which gives us a sense of invincible comfort...or perhaps it's just not custom in our modern culture. Traditional Chinese Medicine however, always has ancient wisdom to offer, and hasn't forgotten that this is one of our most vulnerable windows in the entire year. As we head into Spring, the Liver meridian becomes the star organ of the season, which means we need to take special care to support this organ system as much as possible if we want to prevent allergies, colds, and more. Because the Liver meridian is associated with the smooth flow and elimination of hormones, toxins, and even emotions like anger, an unbalanced Liver meridian can show up as everything from spring allergies, inflammation, to outbursts and unexplained frustration, to eye issues, muscle pain and stiff tendons. Allergies are especially prominent this time of the year because the liver has to detoxify the sudden onslaught of histamine released by the body in response to all the different pollens that suddenly come wafting through the air. The best way to get ahead of this is for me to start taking my Allergy Defense Tonic by Organic Olivia now, so that my liver detoxification pathways are open and ready to process the increase in histamine well before my symptoms even begin. Prevention is key, and by incorporating this formula diligently and consistently "before" you think you need it, you'll help to make your transition into this new season smoother than you ever thought possible. Organic Olivia recommends starting with 1 dropper full, 2-3xs per day, 2-4 weeks prior to the time your usual hay fever symptoms crop up. You can also use this formula for acute relief, but prepping your liver and immune system with these herbs ASAP will mean you can use a lot less when pollen is at its peak. Allergy Defense Tonic is a natural herbal formula designed to keep you bright eyed and breathing easy so that you can enjoy your Spring days with ease. This blend works hard to keep your nasal passageways feeling open and clear by supporting a normal, healthy response to pollen and environmental irritants. Allergy Defense Tonic supports us at the root by maintaining normal histamine metabolism as the grass gets greener and flowers start to bloom — so you can continue feeling your best during pollen season and beyond.* *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Source: Organic Olivia Here Are Some Ways You Can Combat Allergies This Season: Check daily pollen counts, and stay indoors when it is high. The pollen count is known to vary throughout the day and is usually higher in the morning, so skipping that morning walk and venturing out in the evening will give your allergies a break. Take a shower immediately after working or playing outdoors. This will help in reducing the spread of pollen on your sofa, your bed and in other common areas in your home. Always wear a hat and sunglasses outside. A hat and sunglasses will protect your face and eyes from pollen in the air. Besides my horrible seasonal allergies, I am really interested in the Everlywell - Food Sensitivity Test. Have any of you tried Everlywell? For those of you that don't know what Everlywell is exactly, it is an easy at home lab test. Your samples are sent to CLIA certified labs and you are given physician reviewed results in just days. It gives you insight into next steps. You can choose from over 30+ easy at home lab tests (free shipping) to take control of your health and wellness. Everlywell Home Health Tests include: Food Sensitivity Food Sensitivity - Comprehensive Test COVID-19 Test Home Collection Kit DTC Women's Health Test Thyroid Test Metabolism Test Vitamin D Test Vitamin D and Inflammation Test Ovarian Reserve Test Perimenopause Test Post-menopause Test Women's Fertility Test HPV Test - Female Men's Health Test Testosterone Test Chlamydia & Gonorrhea Test Syphilis Test Hepatitis C Test HIV Test Trichomoniasis Test STD Test - Male STD Test - Female Lyme Disease Test Folic Acid Test Heavy Metals Test B Vitamins Test Indoor & Outdoor Allergy Test Heart Health Test Ellume COVID-19 Home Test HbA1c Test Cholesterol & Lipids Test Sleep & Stress Test FIT Colon Cancer Screening Test This is not an ad for either product. I will be contacting Organic Olivia and Everlywell to hopefully have them as a guest on my upcoming podcast, which I am working day and night behind the scenes to get it up and running! I will also ask them though if they have a coupon code that I can share with you all! I hope you found this post informative and helpful. Please do let me know in the comments any of your thoughts, questions, concerns, etc. I'm always happy to hear from all of you! Disclaimer: Information provided in this post is for informational purposes only. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this blog post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this post.

This Bowflex workout below is an absolute favorite of my parents and especially my Dad who found it at the beginning of the pandemic and during quarantine. He has maintained doing this workout video everyday and I am so proud of him for that! If you missed his blog post "My Dad Talks About His 50 lbs. Weight Loss and Healthy Lifestyle Journey" you can read it HERE. Don't feel like going to the floor to give your abs an awesome workout? No problem! This workout will have your core burning big time without ever going to the floor! Make this workout your go-to if you don't have a comfortable surface to lay on, don't want to get down on a floor that's seen a lot of foot traffic, or just want to mix up your ab routine. 6 Minute Standing Ab Workout For this 6 minute workout, you will be doing 4 ab exercises for 45 seconds each, two times through. The 4 ab exercises are: 1) Punches - Place your legs about shoulder width apart and twist your upper body, throwing a punch with your arm. Then twist the other direction & punch with your other arm. Your feet should stay mostly stationary, with just a little twist of the same foot of the arm that is punching to allow the body to twist. 2) Front Kicks - Keep one leg planted & kick out with the other leg, focusing on contracting your abs when you kick. Alternate legs after each kick. Be sure you have plenty of space to do this exercise & don't kick anything or anyone! 3) Standing Marches - Start with both hands straight up in the air & bring one knee all the way up while bringing your arms down, keeping your hands above your elbows & near your body, so your elbows & knee lineup, with your knee in between both arms. As you do this, squeeze your abs. Return to the starting position & do the same thing with your other knee & continue to alternate knees. 4) Standing Cross Crunch: Knee to Elbow Variant - Bring one arm up so your elbow is at chest height & your hand is above your elbow & bring your opposite knee up while bringing that arm down so your elbow meets your knee (don't hit them together hard). As you do this, squeeze your abs. Return them back to their starting point & do the same thing with your other knee & elbow & continue to alternate. Extended Leg Variant - Kick one of your legs straight out, keeping your leg as straight as possible & reach out to touch the toes of that leg with your opposite hand. Alternate legs & arms throughout the workout. Don't worry if you can't kick super high or touch your toes when you do this workout, just make sure you are doing the range of motion that you are able to do & engaging your abs with each move. If you don't have the time for a 6 minute ab workout: 3 Minute Standing Ab Workout Subscribe for more workouts and tips from Bowflex here. Check out my Instagram HERE For a little surprise to see who joined my parents on this workout!

ORAL HEALTH Beekeeper's Naturals Did you know you can spray propolis in your dog's water? Propolis, aka "bee glue" is a sticky, resinous substance bees make to seal, disinfect, and protect their hive. They also use it to mummify intruders too big to remove. Relatively unknown to most North Americans this potent bee medicine had been used for centuries as a natural alternative to antibiotics. And unlike the antibiotics we are familiar with, propolis does not disrupt the good bacteria and our body does not build up resistance against nature's antibiotic. A great weapon against bacteria, propolis can help protect dogs from canine flu, kennel cough, and other infectious illnesses. When used topically it can prevent infection and speed the healing of cuts, wounds, burns, bites, stings, hot spots, and lick granulomas (its bitter taste helps deter licking). Oral sprays developed for dogs to treat periodontitis and gingivitis that contain propolis have proven to be very effective. The buildup of plaque and tartar on the teeth and gums is the source of these diseases that today are the number one health problem for dogs. I'm a fan Beekeeper's Naturals propolis spray which is good for humans and furry friends. *Message me if you would like a discount code for Beekeeper's Naturals! DNA TESTS EMBARK Learn about your dog's breed, health, traits and relatives with the Embark Breed and Health Kit. *Message me if you would like a discount code for $50 off when you order your kit! WISDOM PANEL There is also Wisdom Panel Dog DNA and Health Test. Chosen by over 2 million pet parents to help them provide smarter care. This one was recommended by my friend, Anne who says she thinks Wisdom Panel is more accurate than other brands. *Message me if you would like a discount code to order your kit! DOG FOOD The Farmer's Dog Free & Flexible Deliveries Ships Nationwide / Eco Friendly Adjust Orders Anytime Try The Farmer's Dog and get real, preservative free, fresh, healthy cooked dog food conveniently delivered to your door with The Farmer's Dog Personalized Meal Plans. (Above is just one example) Real Food: Human-grade meat and veggies in simple recipes, made for dogs. Vet Developed: Nutrition that exceeds industry standards for dogs (AAFCO) Made Fresh: Maintain whole food and nutritional integrity USADA Kitchens: Safety and quality never before available to pets. *Message me if you would like a discount code when you order The Farmer's Dog Personalized Meal Plans for your furry fam! CBD DOG TREATS Recess x Maxbone With so many quarantine pups starting to get their first real taste of reality, Recess called up their friends at Maxbone to bring back their CBD dog treats to help your furry friends with the transition, because dogs need some calm in their weird new lives just as much as we do right now. Recommended for medium & big dogs. Break into smaller pieces. (*Be sure to check with your dog's veterinarian to make sure CBD & these ingredients are okay for your dog.) Benefits of key ingredients: 5mg CBD in each treat (100% THC-free) 100% natural, organic & gluten-free No artificial flavors, colors or preservatives May relieve pet anxiety & pain *Free Shipping on every order! Click link HERE then click on "Realitywear" section once you are on the Recess website. PET WASH Dr. Jacobs Naturals Dr. Jacobs Naturals range of organic products are all pet friendly, especially loved by dogs because of the beautiful smell and lack of toxicity. All of the Dr. Jacobs Naturals Castile Soaps are 100% vegetable based (never any animal by products) & made from the highest quality natural & organic ingredients like olive & coconut oil, never palm oil, which is known for being harsh on skin. Antioxidant rich olive & coconut oil have the ability to naturally moisturize your skin, keeping it hydrated all day with no oily residue. They also added aloe vera & Vitamin E to enhance the moisture experience. Keeping the sense of touch & the skin in mind, they wanted to create a luxurious feeling Castile soap, so they increased the viscosity two fold by adding the most natural of ingredients, sea salt & never adding any foaming agents. Keeping true to putting health first, none of Dr. Jacobs Naturals products ever contain any toxins like parabens, preservatives, phthalates, artificial dyes, or artificial fragrances. They are gluten free, cruelty-free, vegan, made in the USA & Non-GMO Project Certified. Lastly, they wanted to holistically care for people on the inside as well as the outside, so essential oils with health & wellness properties were added. Through aromatherapy & skin absorption essential oils are known for healing properties & health benefits. (*Be sure to check with your dog's veterinarian to make sure your pet is not allergic to any of these ingredients.) *For 10% OFF, use my Coupon Code: NICOLEDEROSA when you order Dr. Jacobs Naturals HERE! DO NOT FEED YOUR DOG THESE BRANDS! A chemical used in Milk-Bones , Ol'Roy, Kibbles'n Bits, Hill's Pet Food and other pet foods should no longer be considered safe for consumption due to concerns about its ability to damage DNA according to a new animal model study. According to the Environmental Working Group (EWG) "A scientific panel created by the European Food Safety Authorization found that titanium dioxide "can no longer be considered safe when used as a food additive." The panel, citing concerns about titanium dioxide genotoxicity, or its ability to damage DNA, based its conclusion on a review of hundreds of scientific studies. EWG called on the U.S. Food and Drug Administration (F.D.A.)(.....who in my opinion, are useless) to quickly consider whether to ban titanium dioxide from use in food. A chemical that may damage our furry friends DNA should not be fed to them. Titanium Dioxide is on The Forever Dog book's Dirty Dozen list of additives you need to avoid in your furry friends food. Read more at The Forever Dog book below. DOG BOWL Harmony Plastic Slow Feeder Dog Bowl The Harmony Plastic Slow Feeder Dog Bowl extends dinnertime a little longer as it helps pups that eat a bit too fast to chow down at a healthier, slower pace. The design adds a pop of stylish fun to your home decor and is dishwasher safe for a convenient cleanup. Fun design extends feeding time for dogs that eat fast Dishwasher safe Constructed with high-quality, BPA-free materials Slow feeders can help to prevent bloat and regurgitation Message me if you would like a discount code when you order from Petco here! SUPPORT YOUR LOCAL ANIMAL RESCUE Nude Beverages I just learned that Nude Beverages supports local animal rescue organizations by donating a portion of all their sales to rescues across Canada and the U.S.! They have already donated over $215,000 and have a goal to raise $1 million dollars by 2023. #pawsofnude Flavors by include: Raspberry Lemon Hard Seltzer / Lime Tequila Soda / Grapefruit Pamplemousse Tequila Soda / Cran Raspberry Vodka Soda / Lime Gin Soda / Mixed Berry Gin Soda / Strawberry Kiwi Vodka Soda + more! Message me if you would like a discount code when you order from Nude Beverages here! Castle of Dreams Animal Rescue My friend, Kristin DeNicola (who is an amazing Real Estate Agent in N.J., P.A., MD & DE ) told me that her office supports Castle of Dreams Animal Rescue and they recently hosted some furry visitors at their office that were up for adoption! If you live in New Jersey, check out the Castle of Dreams Animal Rescue website HERE to find your furry forever friend! If you are unable to adopt, please consider fostering. If you would like to mention your local animal rescue, please do so under this specific post on my Instagram HERE. BOOK The Forever Dog Veterinarian, Dr. Karen Becker (along with Rodney Habib & Kristin Loberg) aim to create vibrant health for cats and dogs in their New York Times best selling book, The Forever Dog. Dr. Karen educates the reader about health, diet and longevity for your furry friend. Message me if you would like a discount code when you order Dr. Karen's book HERE!

Lauryn Evarts Bosstick aka The Skinny Confidential (seen below with her adorable mini me, Zaza) inspired me with her 5 MONDAY MORNING PROMPTS to help start the day / week off FRESH + FOCUSED! I needed a different system to make my days more focused & harmonious. I haven't been posting as consistently or writing enough as much as I would like. I also want to launch my PODCAST sooner than later. These 5 prompts have started helping me feel more balanced. Here's what Lauryn suggests: Grab paper & write the date on the top. 1) List out the PODCAST, BOOK, WORKOUT + MUSIC for your day. Here are mine: MUSIC: Kelly Oxford's “A Hard No-Know” playlist on Spotify is filled with dreamy songs from bands that I have & have not heard of before like: Ethel Cain, Squirrel Flower, Joji, Briston Maroney, AJIMAL, TORRES, Lana Del Rey, LCD Soundsystem, Phantogram, FKA twigs, Vancouver Sleep Clinic, SAULT, Julien Baker, Mansionair, Sufjan Stevens, Rostam, Montell Fish and Sophie Cates. Listen to Kelly's playlist HERE. WORKOUT: Melissa Wood Health is one of my go-to workouts! Melissa is a mom to two beautiful kiddos, a wife, digital entrepreneur, founder of Melissa Wood Health, creator of The MWH Method, meditator and certified in yoga and Pilates. Enjoy some of my favorite workouts of Melissa's HERE! PODCAST: Not Skinny But Not Fat (also known as Amanda Hirsch) is fookin’ hilarious as she talk about all things pop culture and more! I will listen to the latest podcast of Not Skinny But Not Fat while I have my lunch. Check out her podcast available on Spotify courtesy of Dear Media HERE. BOOK: I'm about to start Demi Moore's "Inside Out" audiobook. I've been really into audiobooks right now so that I can give my eyes a break after being on the computer & phone most days. I save book time close to my bedtime. I absolutely LOVE the Hoopla Digital app - A FREE web + mobile streaming platform offered by your local library where you can borrow MOVIES, MUSIC, AUDIOBOOKS, & EBOOKS. Ask your local library if they have a free digital app. All you need is a library card! Other digital library apps include: Libby and OverDrive. I believe there is also Google Play Books (but I haven't tried that one yet). Goodbye late fees! 2) Write down 3-4 things you're grateful for (it can be anything from simple to complex). I'm GRATEFUL FOR ... * Catching up with my my brother, Anthony and my nephews, Declan and Luca! All three of these handsome guys make me laugh no like other! This past week Declan taught me how to code using a website called Scratch. Declan recently built some incredible games & animation programs. I'm beyond impressed with how he teaches himself such complicated things & yet he explains & teaches them to me in an uncomplicated and simple way. Declan is so amazing! Luca will be playing baseball in the spring so he was telling me about how excited he is to start playing when the weather warms up. Luca also loves to sing Justin Bieber songs to me. He has such a sweet lil' voice!!! His favorites songs to sing to me are "Ghost" and "Stay". Luca makes my heart so happy! * Seeing pictures of my beautiful niece, Lilly playing in the snow! She lights up my entire world with her smile! Lilly recently has been learning sign language as she is on the autism spectrum. My parents and I are now learning sign language so that we can converse better with our lovely Lilly when we Facetime & when we see her soon! Lilly rocks our world and I can't wait to see her & give her the biggest hug ever! * Social media - I have a love/hate relationship with social media however, my faith has been renewed seeing so many people share resources to help Ukraine & others in need. * Instagram - I was able to help find my friend Anne's friends child who is undergoing treatment at the Children's Hospital Los Angeles (CHLA) a donor with the rare B+ blood type. My amazing friend Katrina reached out first as she had shared my post on Instagram and one of her followers from Georgia responded that he was B+. Unfortunately, we later learned that the donor must live in Los Angeles. A few minutes after I re-shared the post indicating L.A. based B+ donors only, my awesome friend Crystal, one of my old dragon boat racing buddies responded within minutes saying she was B+ and I quickly got her in touch with the family. With everything going on in the world, I've been feeling so helpless, sad & depressed. This reminded me that doing something, anything really for others, even as simple as using your own platform & resources can make a huge difference in someone's life. "Must Get Done" LIST Next, there is your MUST GET DONE LIST. This list is different from your general To Do List. Your MUST GET DONE LIST is your NON-NEGOTIABLES that need to get checked off TODAY. 3) Write down how you want to feel. I Want To FEEL ... Calm, Intentional and Focused 4) Write down 3 people you are sending good thoughts, health & happiness to. I'm Sending GOOD THOUGHTS, GOOD HEALTH & HAPPINESS TO ... Mama Joyce , Papa Ed and my brother, Anthony To Do LIST 5) Your TO DO LIST. Write down 6 things in order of importance. Whatever doesn't get done, gets moved to the TO DO LIST for the next day. This exercise will help you gain CLARITY for a PRODUCTIVE day / week! Let me know your suggestions for PODCASTS, BOOKS, WORKOUTS + MUSIC PLAYLISTS in the comments below!

I've been getting headaches and migraines a lot recently and I wanted to find out more about what possible factors could be bringing them on. I learned that there are usually 4 common causes of migraines: 1. Food Sensitivities 2. Hormonal Imbalances 3. Magnesium Deficiency 4. Bowl & Gut Imbalances Migraines are a big problem. In fact, they are one of the most common reasons people end up in the emergency room. And here's the truth about this painful issue...the root cause of your migraine may not be in your head at all; in fact, it may be caused by many other factors. Food Sensitivities A common trigger of migraines are food sensitivities, the top one being gluten - the protein found in wheat, barley, rye, oats & spelt. This special kind of food allergy creates a lot of inflammation. For those that are sensitive to gluten, Dr. Mark Hyman recommends an elimination diet. I've been thinking of doing an elimination diet and also doing a Food Sensitivity Test by Everlywell. If you do opt to do an elimination diet, Dr. Hyman suggests getting rid of gluten, dairy, eggs & yeast for 3 weeks and then introduce each one individually for 3 days, then stop and take note of any symptoms. Hormonal Imbalances Many women get premenstrual migraines, which are often caused by imbalances in estrogen and progesterone - too much estrogen, not enough progesterone. (....Ah the joys of being a woman!) This can be caused by stress; by consuming too much alcohol, sugar, flour and starches; and by not getting enough exercise or sleep. Magnesium Deficiency Magnesium is the relaxation mineral. If you're deficient in it, you can often get headaches and migraines. Dr. Mark Hyman suggests taking *magnesium glycinate, citrate, oxide or aspartate in doses that relieve symptoms. *If you have kidney disease of any kind, do this ONLY with a doctors supervision. Bowl & Gut Imbalances Identifying and treating bacterial imbalances or yeast in the gut can also be helpful. Getting the gut healthy with enzymes, probiotics and omega-3 fats is important. I take Ora Organic probiotics which you can check out here. Natural Remedies That Can Help Work with your physician to help get to the root cause if you are getting a lot of headaches and migraines. In the meantime, here are a few natural remedies that I do to help ease the pain.... EAT PLANT BASED - Or if that's too extreme for you, at least stick to eating quality grass fed meat a few times a week. If you are looking to try eating more plant based, you may want to check out Sakara organic meal delivery which is a revolutionary program that cleanses and detoxes your body the way nature intended. No powders, no juices, no starving yourself. Just fresh, delicious, thoughtfully-prepared fresh (not frozen) meals that are nutritionally designed to give your body what it needs so that it can let go of whatever it doesn't (toxins, excess weight, etc. yuck!). Learn more about Sakara + try it out here. CUT OUT REFINED SUGAR - If you need a sweetner, stick to honey or my favorite, Date Lady products here. Forget drinking sugar filled cavity inducing sodas & try all the delicious sodas from OLIPOP! Their flavors are incredible: Strawberry Vanilla, Vintage Cola, Classic Root Beer, Ginger Lemon, Orange Cream, Classic Grape, Tropical Punch & Blackberry Vanilla. OLIPOP is the healthy alternative to soda you've been searching for.... All the flavors are wonderful and sweet, despite only sporting 35 – 45 calories per can. It's also Vegan + Gluten-Free. Instead of unhealthy additives & hard-to-pronounce chemicals, each OLIPOP can is packed with 9 grams of fiber, and between 2-5 grams of sugar. They have created delicious sparkling tonics made with prebiotics, botanicals & plant fiber for a happy, healthy gut. It's the first clinically backed digestive health beverage that meets consumers' real-world taste preferences. Life is too short not to enjoy it, and too long to spoil it. We can have our sweet cravings without sacrificing our health. Soda is a shortcut with no long term benefits. OLIPOP is an off ramp to a healthy & delicious experience. Give OLIPOP a try & use my 15% OFF coupon code: DEROSA15 on their website here. CUT OUT GLUTEN - I love gluten free sourdough bread & rolls. MEDITATE - Check out the blog posts I wrote about relaxation & meditation below: FLOATOPIA SPA - My First Experience with Float Therapy MEDITATION - Cue Controlled Relaxation MEDITATION - Loving Kindness For Beginners MOVE YOUR BODY MORE - Check out my fitness blog posts below that include FREE workout videos you can follow along and do at home! At Home Fitness with Melissa Wood Health At Home Fitness with Tasha Franken Fun Exercise Videos To Do with KIDS Fitness Motivation Q&A with Me At Home Fitness with Amanda Lee At Home Fitness with Kale + Krunches My Dad Talks About His 50 lbs. Weight Loss and Healthy Lifestyle Journey At Home Fitness with Shannon Nadj At Home Fitness - 7 Day Lean Challenge with LEANSQUAD 10 Foods To Boost Your Brain Health & Stretch Out Your Exercise At Home Fitness with BOWFLEX - 3 & 6 Minute Standing Abs Workout Essential Oils + Diffuser I love my Saje Natural Wellness essential oils which you can get here. I also love my POOSHxSaje collaboration diffuser which is chic, minimal & super easy to clean. Rub peppermint or lavender essential oil on your forehead and temples. I have found this to be just as effective as taking 1,000 mg of Tylenol for tension related heachaches. Give yourself or have someone give your head a nice massage. Relax and close your eyes and take deep breaths. Facial Tools And lastly one of my all time helpful migraine, headache, stress, self care tips is to get yourself some facial tools. Facial tools are a GAME CHANGER. I absolutely LOVE to use my ice roller, gua sha tool and jade roller which you can get from Skin Gym here. Gua Sha is a facial massaging tool which is a modern take on an ancient beauty ritual, a gua sha sculpt tool is also the perfect addition to any beauty routine. A good pro tip is to apply serum or oil to give your skin a little lubrication for massage. You can use the gua sha tool to relieve stress along your jawline, chin, forehead, cheeks, under eye, brows and neck. I also love my Skin Gym "IceCoolie" Ice Roller and Jade Roller which are lightweight and travel-friendly. I keep both of them in my freezer. Cold therapy is nothing new; Hollywood stars have been dunking their faces in sinks full of ice water since the days of black and white film. It’s a convenient and almost instant way to reap the benefits of cold therapy without the hassle. You can roll this over your face, neck, and décolletage. It feels so good when you have a migraine, headache, tension or soreness and the bonus just happens to be that it's great for your skin too! Do you have any more tips to share? Leave me a message below! I love hearing from you!

How It Started I had an MRI with and without contrast performed on May 31, 2023. The findings were as follows.... A 1.9cm heterogeneously enhancing mass of the LEFT frontal bone, grossly unchanged compared to CT scan. The differential diagnosis includes: Hemangioma, Atypical Fibrous Dysplasia + Intraosseous Meningioma. Tissue sample may be of benefit. Focal susceptibility of the LEFT parietal subcortical white matter. This is non-specific, but could represent a small cavernous malformation. Mass of the LEFT frontal calvarium, measuring 1.9 x 1.6 cm on image 21 of series 9. This mostly involves the outer table, extending into the scalp soft tissues. Postcontrast images demonstrate heterogeneous enhancement. There is linear enhancement within the diploic posterior to the mass, which could represent prominent blood vessels. How Its Going..... Here I am in pre-op on the right looking oh so fabulous once I changed into my hospital gown + cap. My incredibly sweet nurse, Mary Jane had me change into this red/orange hair cap + hospital gown. The color of the cap is significant as it tells the staff that I am not yet ready for surgery. For the next hour or so, Mary Jane monitors my heart rate, gives me a pregnancy test + inserts a needle where they will be administering medicine once I'm in surgery. Before I put on my hospital gown, I had to wipe my tummy, legs + neck with chlorhexidine wipes. Sidenote....a week prior to surgery I had to use chlorhexidine (antiseptic foaming cleanser) to wash my hair everyday for 5 days until day of surgery. I don't know how or why, but I was able to fully put my mind at ease on the morning of surgery. I didn't over analyze or over think the surgery + I pretended I was on a movie set....lol... I think I was still fully in shock that this day was here + it was actually happening. My amazing nurse, Mary Jane was so sweet. We spent time chatting + getting to know one another + we learned that we are hepatic hemangioma "sisters". (...more about that in another post....) I met my anesthesiologist, Dr. Joselito Numa + he was also so kind + funny. I just felt in such good hands + ready to get the "show on the road". Dr. Danish stopped by one more time to see if I had any more questions before surgery. We discussed what material (titanium mesh or Mimex cement) would be used to fill in the area in my skull once the mass was removed. Now that I was ready for surgery, Mary Jane had me switch to wearing a green hair cap which signified to everyone that I was now prepped + ready for the operating room. It's so wild to me that I'm smiling here (this is before drugs...lol) but it just goes to show how much I was able to transport my mind + not overthink everything. I know I joked above about pretending I was on a movie set, but it truly felt that way. From the moment I was wheeled into the bright operating room, to the propofol going into my arm, to the anesthesia mask going over my mouth, everything just felt so surreal. Lights, camera, action. This is me post surgery looking INCREDIBLY HOT. lol....if you know me, you know that I have terrible insomnia, so being put to sleep for a bit was a welcome change. Although, waking up super groggy with a numb scalp + trauma to my head was not. This part was harder to convince myself that I was on a movie set. This was now the worst part. As I got dressed + Mary Jane brought me down in a wheelchair with my Dad to the car, my mind began swirling about what my head was going to feel like once the numbness + propofol wore off. That night + in the following weeks, it was migraine after migraine. I just took that time to catch up on sleep + try to shake my insomnia by getting back onto a proper sleep schedule. One night I had a migraine that was so bad + the prescribed acetaminophen-codeine (pain medication) did nothing to help. I called Dr. Danish's answering service at 4am + he so kindly called me right back! Thank you Dr. Danish...you're an absolute LEGEND for that! I was so fearful about washing my hair + the wound. I didn't know what it was going to feel like with this "new normal" of having a numb scalp + traumatic wound + trying to make sure that it didn't get infected. I started second guessing myself, questioning should I have just let the mass grow + deal with it or was this just me back to my old ways of overthinking everything? My scalp was numb in some areas + super sensitive + painful where the incision was. There were dissolvable stitches in my head + I also had some residual clear Dermabond that was put over the incision that was stuck in my hair + there were painful sores that were developing on my scalp. I emailed photos to Dr. Danish + Nurse Devon of the sores on my scalp. There was a lot of redness, so Devon called in Keflex (an antibiotic) just in case it was an infection or an allergic reaction to the Mimex or Dermabond. We also decided to move up my post-op appointment to September 15th, once I finished the antibiotics so they could inspect the area sooner. It's now, November 3rd and I'm still on the road to recovery + just easing into a "new normal" which includes keeping the area on my scalp clean + applying Bacitracin zinc on it daily. I'm going to make an appointment with my dermatologist to check out my scalp sores but other than that, I'm starting to have some more feeling in areas of my scalp that I didn't have before which is excellent news! I want to say a MASSIVE THANK YOU to: Dr. Shabbar Danish for the care in which he was able to remove the mass with minimal scarring + his swift follow up answering all my questions! Devon Orzano, APN for her wonderful bedside manner + swift follow up answering all my questions! Nurse Mary Jane for her comfort, gentleness + incredible bedside manner! Dr. Joselito Numa, my anesthesiologist for his humor + answering all my questions! MASSIVE THANK YOU as well to the wonderful: Dr. Sean Munier, Mary Mallue, Stephanie Mendoza + Hazel MenaNaranjo. Dr. Danish and Devon were so kind answering all my questions, pre + post op so I encourage anyone going through any type of procedure or surgery to ask any + all questions to their doctors, no matter how crazy, silly or weird you think the question is because I feel like most of the questions swirling through our minds actually create more unnecessary anxiety + stress + once I asked my questions, it made a world of a difference to my mental state going into surgery. All The Pre-Op QUESTIONS I Asked My NEUROSURGEON Since this was my first surgery every I want to be at ease with my decision + have all my answers prior to the procedure. Below are the questions that I asked. Question: I'm pretty sure you told me, but what approximately is recovery time post-surgery? Answer: We can do this as outpatient surgery. You will feel sore for a few days. Question: Oddly enough, the biggest concern for me is having a plate put in my head...since the growth is near my upper left forehead hairline, can I forgo the plate? Answer: You don't want to do that. This will leave a hole there, and will not be cosmetically pleasing. I can just drill down the osteoma, and make it flush with your skull, and not put a plate in. This should be ok, but in general you have to accept a risk that it may grow back. Question: Is there any reason for the plate besides aesthetic purposes? Answer: Not really, but it is an important reason. Question: Would I need to shave any part of my head at all? Answer: NO Question: As far as post-surgery, would I be seeing you for a follow up visit a few weeks after surgery? Answer: 2 weeks after surgery Question: Is there any risk that the metal plate could exacerbate your headaches after? Answer: A very small risk. Question: Overall, what are the risks with this type of surgery? Answer: Infection, and regrowth of osteoma (if we just burr it down). Overall low risk. Question: Is there a video anywhere of a similar surgery that I can view? Answer: Below is an example video (note that everyone's case is slightly different): Question: What is the size of the incision? Answer: About 2 inches. If we go behind the hairline (better cosmesis) it will be longer. Question: What is the approximate amount of time of the surgery? Answer: 1 hr Question: What is the aftercare like? Answer: Making sure the incision is clean. not much else Question: Approximately how many of these surgeries have you performed? Answer: Too many to count. These are common. Question: I was reading my MRI report again where it says: "There is linear enhancement within the diploic posterior to the mass, which could represent prominent blood vessels." That last part has me concerned. Will this mean that you won't be able to remove the mass in its entirety because of these prominent blood vessels or will you not know until you are performing the surgery? Answer: Not true. We will be able to remove it in its entirety unless you decide on not having a plate put in. Question: You are calling it an osteoma. Is that confirmed that is what it is? Answer: I will confirm with pathology. While it is possible that these can be more "aggressive," it is extremely unlikely Question: Will a biopsy need to be done + if so, what possible findings could be found? Answer: Yes. I will send for a biopsy. All The POST-Op QUESTIONS I Asked My NEUROSURGEON Question: Supraorbital nerve (which as you know, provides sensation on the scalp): It still feels like my scalp on my left side is numb. Is this because it's still swollen or is it a possibility that my supraorbital nerve could have been injured? Answer: This is pretty common post-op and usually gets better as swelling and inflammation subside. Sometimes the nerve endings do not line up perfectly when the incision is closed. Typically this also gets slowly better over time, but sometimes the incision itself remains numb. Question: I've had a headache that hasn't gone away in the past few days. Is this normal for a headache post-op to linger without stopping for a few days? Answer: Headaches are common after surgery. Usually it goes away with Tylenol, sometimes something a little stronger is needed (like Fioricet). Let me know if you need a prescription. Question: What material was used to recontour the area? Answer: Mimex cement Question: Will I be receiving a full report of what was done in surgery? Answer: Yes. You can access your report in MyChart. Question: Cerebrospinal fluid leak / fistulas OR post-op periorbital ecchymosis / Subgaleal hematoma: Is this something that I possible have or have to worry about post-op? Answer: No Question: Do I still need to do follow up CT or MRI post-op? Answer: CT scan at 6 months. Question: Will the osteoma return? Were you able to completely excise the growth along with any surrounding bone to prevent regrowth? Answer: The osteoma is completely removed. We will follow it and decide how long to follow it for. Question: Do you have photos from our surgery that can show me before + after? Answer: I do not routinely take pictures. I do it if a patient has specifically asked me for it in advance. If you live in CHICAGO... When I went down a little rabbit hole of research, I found the above photos + quote from Board Certified Plastic Surgeon, Dr. Anil Shah, MD of Shah Aesthetics based in Chicago. So, if you live in Chicago and need this procedure, you may want to contact his office for a consultation. "Someone in the office showed me a video of a patient on YouTube who had an unsightly forehead bump removed. The technique that was being done was a direct incision over the forehead bump. The issue with this approach, however, is that this type of removal leaves a noticeable scar that may not be pleasing to the patient. My approach is different. Making a small incision in the scalp, I can remove the forehead bump endoscopically. Placing the small incision in the scalp hides the scar in the hair. Using this technique also minimizes downtime, limits swelling + can be performed in an office setting." #neurosurgeon #neurologist #neurosurgery #jerseyshoremedicalcenter #DrShabbarDanish #DrDanish #ShabbarDanish #DepartmentofNeurosurgery #operation #neurosurgeons #osteoma #headsurgery #skullsurgery #skull #skulls #mimex #cement #rhinoplasty #facialsurgery #cranioplasty #skulltumor #mri #hemangioma #atypical #fibrousdysplasia #atypicalfibrousdysplasia #intraosseousmeningioma #malformation #frontalcalvarium #scalp #ocd #chlorhexidinewipes #chlorhexidine #hospital #hepatichemangioma #anesthesiologist #titaniummesh #Mimex #Mimexcement #operatingroom #anesthesia #migraine #newnormal #dermabond #infection #Keflex #antibiotic #antibiotics #bacitracin #bacitracinzinc #dermatologist #YouTube #CTscan #HackensackSchoolofMedicine #HMHJerseyShoreUniversityMedicalCenter #JerseyShoreUniversityMedicalCenter #HackensackMeridianHealth #NeptuneNJ #NJHospital #NJHospitals #NewJersey #NJ #firstsurgery #surgerystory #HealthGrades

With all this talk about Mothers & Mother Figures Day, I'm extremely sensitive to the fact that there are many people who struggle with infertility. In fact, 1 in 8 couples struggle to get pregnant or sustain a pregnancy, making it a more common issue than people realize. As you scroll through social media, remember this statistic - you know someone battling infertility. For many struggling to conceive, the hope to one day realize the dream of parenthood is what keeps them on their fertility journey. I always 100% thought that I would have children. I'd meet the man that I manifested after learning about myself and spending a couple years nurturing myself and my needs as a woman. Don't get me wrong, I still have hope though as I'm not the only fabulous and forty single gal out there! There are so many of us, plus we're in good company....Jennifer Aniston, Charlize Theron....I can go on. And look at Charlize, she adopted! That is something I've always considered as well. The thing is....I don't even know where I stand as far as how many "good eggs" I have left. But, that honestly doesn't affect me personally or rush my in any way. I would be more than thrilled to adopt as well. But, I am curious about the "good egg situation" so I may find out on my next OBGYN appointment just to see where I am with that. The other thing I debate is that I'm not sure I should have kids so late in life as I will be 44 this summer. So with that, this decision is to be continued..... As I ponder this idea and decision, I also think about those struggling with infertility so I started reading more about it and I wanted to share some information and resources that I've found. Diagnosis + IVF There are many medical conditions that impact both men and women's fertility. 1 in 5 couples are diagnosed with "unexplained infertility", meaning there is no straightforward cause to infertility. While sometimes we want to explain away and define cause, unexplained infertility is in fact a medical diagnosis. While there are many ways to treat infertility, IVF statistically offers the highest success rates. Read more via RESOLVE What is The Stork Foundation for Infertility? At The Stork Foundation for Infertility, they are committed to not just raising awareness for infertility, but also raising their collective voices to break through the stigma. The Stork Foundation empowers others to start and change the conversation surrounding infertility. Every single dollar donated to The Stork Foundation for Infertility makes a difference. No path on this journey is straightforward. The cost of infertility is HIGH, which is why the support of others is critical to their existence. Anyone who has faced infertility knows that this breakdown is an oversimplification of the actual intricate medical costs. The average cost of an IVF cycle can range from $12,000 - $20,000. Every patient is unique so every care plan or "protocol" varies significantly. This breakdown does not list every procedure or medication that are part of this long, arduous process to becoming a parent. Fertility Benefits Coverage The National Infertility Association celebrates one million covered lives through its Coverage at Work program. This free program empowers people, whose health insurance is provided by their employer, to talk to their HR benefits managers about adding benefits & coverage that help them build their family. This program launched in 2016, and since then RESOLVE has tracked more than 45 companies who because their employee used RESOLVE’s program, have added family building benefits, the biggest being insurance coverage for medically necessary treatments like In Vitro Fertilization (IVF). The total number of these employees with new or expanded healthcare benefits for family building options reached 1 million in April 2022. “Adding family building benefits is a win-win for employers and employees. Employers often don’t realize there is a gap in benefits until their employees point it out. Satisfying employee requests is a top reason cited by employers for adding these benefits. RESOLVE looks forward to working with employees and employers alike to welcome the next one million employees with new or improved family building benefits, but let’s not wait another 6 years to reach that milestone, as family building can’t wait,” said Betsy Campbell, Chief Engagement Officer for RESOLVE. The 2021 Survey on Fertility Benefits from Mercer and commissioned by RESOLVE, found that 97% of employers who added coverage for IVF did not see a significant increase in costs. In fact, this report finds this highly valued benefit is both affordable and beneficial to companies in terms of attracting and retaining talent, being recognized as a family friendly employer, and supporting Diversity, Equity, and Inclusion efforts. 2022 Stork Foundation Fertility Grants Frequently Asked Questions Will I need to submit medical forms? Yes. A medical evaluation form must be completed by your doctor. Can I submit an application for someone else? No. You cannot submit an application on behalf of another individual. Is there an age limit on who can apply? Yes. Applicants must be 18 or older. Can I reapply next year? Yes. The Stork Foundation reviews each application individually each cycle. You are welcomed to re-apply then. Is a paper application available? At this time The Stork Foundation does not offer a paper application, but they are willing to make accommodations for those needing assistance. You may email them at: Stork@storkfoundation.org What type of information should I include in my personal story? The Stork Foundation would love to learn more about your personal fertility journey. Feel free to include past treatment, your own personal sentiment about your journey, and a little about yourself and partner if applicable. Stork Foundation Board Member Spotlight Meet Maria Braham. Maria is a founding board member who resides in Chicago, Illinois. The Stork Foundation for Infertility means so much to Maria, as the mission so deeply resonates with her own experience. Her strength and resiliency is awe-inspiring after experiencing six miscarriages during her 6+ year journey to become a Mom. Maria is a certified financial planner by day and enjoys vacations with her husband and family. She truly celebrates women and works to empower them in her involvement. Maria is a member of many organizations including National Association of Professional Women (NAPW), National Association of Female Executives (NAFE), Professional Women's Club of Chicago (PWCC) and many others. The Stork Foundation is very lucky to have Maria and her pure dedication to their grants committee. Maria never gave up her fight and never takes for granted that two sweet boys call her Mom. Source: The Stork Foundation For Infertility LITTLE WORDS PROJECT Both the founder and VP of Marketing at Little Words Project had their own experiences with infertility, and were brought together by openly sharing their journeys with each other. The more stories like these are shared, the lesser the stigma becomes. I am very honored to be collaborating with Little Words Project. LWP aims to inspire and encourage people to be kind to themselves and to pay that forward, one bracelet at a time. During World Infertility Awareness Month, 25% of proceeds from Little Words Project will benefit The Stork Foundation, helping to provide financial assistance for low resource individuals needing infertility treatments. Choose from their best sellers or custom bracelets with a word of your choice to start a conversation surrounding infertility. Get 15% OFF and start creating your Little Words Project bracelet HERE. If you do happen to get a bracelet for you or a loved one, let me know in the comments what word you chose and the meaning behind it too! INFERTILITY RESOURCES Pregnantish Founded by Andrea Syrtash, Pregnantish is the first online magazine + storytelling platform focused on infertility + modern family building. This wonderful platform helps others to navigate the realities of infertility and fertility treatments. Original content, patient advocacy + more. Fertility Centers of Illinois FCOI have made it their life’s work, their mission, to help people become parents. Providing compassionate and comprehensive fertility care, surrounding themselves with leaders in the field, pursuing advanced medical education and research, and teaming up with industry partners to offer their patients many possible advantages. Each person or couple is unique so they tailor each treatment plan to the individual circumstances, including emotional, physical, and financial needs. Whether you are beginning your journey or have exhausted many of your options, they will work with you to help you realize your dream of building a family. There is nothing that gives them greater fulfillment. (Fertility) Rescripted Rescripting fertility, together. As seen on The Today Show, BBC News, Wall Street Journal and more. Be sure to also check out their podcast called, Dear Infertility. Podcast: Dear Infertility Dear Infertility is the first-ever podcast that doubles as an advice column for those dealing with infertility and pregnancy loss. From coping with pregnancy announcements to what to expect during IVF, join Rescripted Co-Founder Kristyn Hodgdon as she, along with various fertility experts, answers real questions from real fertility patients related to the physical and emotional toll of infertility. To learn more about how Rescripted can help you feel more empowered and less alone on your fertility journey, visit Rescripted.com If you have more resources to share, please do so in the comments below. If you would like to learn more and/or donate to The Stork Foundation you may do so HERE. Sources: The Stork Foundation For Infertility Resolve

While “leaky gut” might not sound pretty, the description is pretty spot on and refers to when the walls of the intestine become chronically permeable. Here’s what it means—and how you can heal a leaky gut. Photo by: Harvard Health Publishing I've always heard the term "leaky gut" and started to hear it even more and more the past couple years. One of my family members was just told they have "leaky gut" so it perked my ears up again to really dig into what exactly it is and how one has the power to heal themselves from leaky gut by getting control of their body and learning more. Please feel free to share this post with your family and friends and on your socials as well to help educate others so that they may feel more empowered with their choices and their body. Ok, let's dive in.... Special thanks to Mara Santilli for Parsley Health for the information below: The lining of your digestive tract is just one cell layer thick. These highly specialized cells, called enterocytes, form a barrier between you, your bloodstream, your immune system, and the outside world that comes in through your mouth in the form of food, drink, medication, bacteria, and toxins. These cells are cemented together with proteins called tight junctions, which form a protective barrier that ensures that everything you eat is properly processed by the enterocyte cells in a way that your body can handle without getting sick. Things like chronic stress, poor nutrition, bacterial infections, and autoimmune disorders can all cause gaps in this protective barrier. When these proteins, or tight junctions, break down, you get “Leaky Gut.” Symptoms of leaky gut There are many ill effects of leaky gut. As a result of your immune system being exposed to foods, bacteria, and chemicals it was never meant to see, it can flip into a permanent state of “on” sending a constant barrage of inflammatory chemicals through your body. These immune chemicals and the inflammation they cause can lead to symptoms as diverse as acne, eczema, food sensitivities, hormonal imbalances, body pain, brain fog, insomnia, and even autoimmune diseases like Crohn’s, Hashimoto’s thyroiditis and rheumatoid arthritis. How is leaky gut diagnosed? Leaky gut, also known as intestinal permeability, is common. It’s hard to know exactly how many people have it because few doctors test for it. Parsley Health doctors usually diagnose leaky gut through a combination of specific specialty testing such as comprehensive stool cultures and detailed assessment of your symptoms and medical history. If you are diagnosed with intestinal permeability, the good news is, there are ways to heal a leaky gut. Here are 9 simple things you can do to heal leaky gut syndrome for good. 1. Cut out toxic foods from your diet. Gluten, dairy, sugar, processed foods, pesticide-treated foods (aka GMO crops), and alcohol, are some of the most common foods that mount an assault on the sensitive cells lining your gut. If you want to heal leaky gut syndrome, we recommend cutting out these foods for at least three months and avoiding them in excess thereafter. 2. Work toward a heavily plant-based diet. If you’re experiencing leaky gut, a diet that’s fiber-filled and plant-based can decrease inflammation and irritation from gluten and other sugars. Meat and fish are fine to consume, but focus on gluten-free grains, vegetables and fruits, nuts, seeds, and healthy fats (bring on the avocado). Plus, the prebiotics found in high-fiber whole foods like asparagus and whole-grain oats are crucial to feeding the probiotic bacteria in the gut microbiome and keeping it healthy. 3. Eat more healthy fats. N-butyrate, a short-chain fatty acid, helps feed the cells that line the gut and help them heal. Your gut bacteria can produce more n-butyrate if you feed them soluble fibers in fruits and vegetables. You also can get n-butyrate in the form of Ghee, which is clarified butter. Another source of healthy fat is coconut oil (we love Dr. Bronner's Regenerative Organic Coconut Oil), which contains medium-chain fatty acids that are good for the gut! 4. Manage your stress through mind-body practices. Stress hormones attack and break down the tight junctions that hold the cells that line your digestive tract together. When you reduce stress hormones like cortisol and epinephrine through rest and relaxation, eating mindfully, and meditation, these tight junctions can heal. 5. Take digestive enzymes. Enzymes taken regularly with meals help break down large proteins and bacterial products that can damage the lining of the gut. We recommend taking a broad-spectrum enzyme prior to eating protein and fat-rich foods to support digestion and prevent irritation of the intestinal lining. 6. Increase your collagen consumption. Collagen contains the amino acids glycine, proline, and hydroxyproline that are needed to repair and rebuild your gut lining. Regular consumption of collagen containing foods like bone broth, gelatin, and collagen powders can be therapeutic additions to the diet that may help mend and prevent leaky gut. Studies show that supplemental collagen peptides can help to strengthen the gut barrier, making it less permeable and more likely to retain nutrients from food. Eating foods that boost your body’s collagen production like eggs, citrus fruits, broccoli, sunflower seeds, and mushrooms can also help increase your body’s natural collagen production. 7. Try anti-inflammatory supplements. To repair your gut barrier, there are plenty of vitamins and supplements you can choose from, says Dr. Palma. L-glutamine is commonly used in treating leaky gut. Licorice root and Omega 3-heavy cod liver oil, which is high in Vitamins A and D too, have anti-inflammatory benefits to tame the inflammation in the gut barrier. High-quality medical-grade herbs such as slippery elm and cat’s claw can also help leaky gut (and other inflammatory bowel diseases) by soothing the gut lining. 8. Up your cardio. Studies show that cardiovascular exercise improves the transport of oxygen within the body and through the digestive tract helping to promote the presence, activity, and diversity of gut microbes—especially the ones that produce the gut-healing fatty acid n-butyrate. To support improvements in both digestive and cardiovascular health, we recommend opting for a goal of at least 150 minutes per week of heart rate raising physical activity. 9. Get some sleep. Make sure you’re getting at least 7 hours of uninterrupted sleep each night to ensure you’re giving your body and brain the time it needs to rest and recover. It’s while you’re asleep that your mind is able to fully process the day and create new memories. Sleep or lack thereof not only impacts our brain’s ability to process, but other mechanisms in our body related to immune function, disease resistance, and heart health. Even just one night of poor sleep can make you more irritable, increase carb cravings, and bring on brain fog. Sleeping less than 7 hours a night on a regular basis has even been associated with more adverse health effects, such as weight gain, diabetes, hypertension, heart disease, and stroke. Source: Mara Santilli for Parsley Health Disclaimer: Information provided in this post is for informational purposes only. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this blog post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this post.

This story begins with a New York hotel room key. Actress and singer/songwriter, Caitlin Crosby, started wearing the hotel key as a necklace while on tour & had the idea to start engraving old, used keys with inspirational words. Realizing that, in a way, we are all like these keys – unique, flawed, scarred & sometimes discarded by others – she wanted these keys to have their purpose renewed over & over again. Caitlin always knew she wanted a charitable dimension to The Giving Keys & within a few months she found the missing link. On a rainy day walking on Hollywood Boulevard, Caitlin saw a couple named Rob & Cera sitting under an umbrella holding a sign that read Ugly, Broke, & Hungry. Caitlin invited them to dinner, where she serendipitously discovered that Cera made jewelry. This was a magical a-ha moment where Caitlin asked them to be her business partners. Rob & Cera joined the team & started making "giving keys" the very next day. Step by step, Rob & Cera saved enough money for a hotel room, then an apartment & then a home to call their own! Today, they are living in San Diego where Rob works for the San Diego Zoo & Cera is also employed. This was the start of the company's passion to help those who have been affected by homelessness. The Giving Keys employ folks working their way out of homelessness, use recycled keys, imprint them with inspiring words. Click arrow > to view slideshow The Giving Keys is a pay it forward company & hand-stamps products with inspirational words like Believe, Love, Strength, or a personalized word. You're encouraged to embrace your word then pass it on, "paying it forward" to someone you feel needs the message more than you. The Giving Keys donates a portion of its profits to longtime nonprofit partner Chrysalis, which provides employment resources and support for those transitioning out of homelessness. Visit The Giving Keys website HERE!

Smoothies are full of nutrients and flavor. They are an essential part of my breakfast, as they provide a power-packed start for the day. A lot of protein along with many nutrients subdue food cravings and keep you away from eating unhealthy food. These versatile beverages are portable, family-friendly, and modifiable for any taste or dietary preference. A daily smoothie can offer a super convenient way to get your fruits and veggies in while also nourishing your body with many essential vitamins and minerals. The key is to maximize those benefits by focusing on whole, nutrient-dense foods while avoiding added sugars as much as possible. Types of smoothies: Fruit smoothies. As the name implies, this kind of smoothie usually features one or more types of fruit blended with fruit juice, water, milk, or ice cream. Green smoothies. Green smoothies pack leafy green vegetables and fruit blended with water, juice, or milk. They tend to be heavier in veggies than regular smoothies, though they often include a little fruit for sweetness. Protein smoothies. Protein smoothies usually start with one fruit or vegetable and a liquid, as well as a major protein source like Greek yogurt, cottage cheese, silken tofu, or protein powder. We love the plant based brand: Ora Organic which you can read more about in my blog post HERE and shop all their supplement + wellness products HERE Many people consume smoothies as a morning meal or afternoon snack. They can be a great way to incorporate more healthy foods into your diet. Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants. Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline (Source). The World Health Organization (WHO) recommends that adults eat at least 5 servings (around 400 grams) of fruits and vegetables per day. However, most people fall short of this mark (Source). If you find you’re not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 2–3 more servings. Fiber is an important nutrient that aids digestion by preventing constipation and supporting the growth of beneficial bacteria in your digestive tract (Source). Early research suggests that a healthy, thriving community of gut bacteria can help reduce inflammation, promote healthy immune function, and support mental health (Source). Adequate fiber intake is also linked to a reduced risk of chronic illnesses, such as heart disease and type 2 diabetes (Source). Yet, many people are not meeting their daily fiber needs — especially those who follow Western diets. The U.S. Department of Agriculture (USDA) recommends a daily intake of at least 38 grams of fiber for men and 25 grams for women. Research indicates that most Americans, on average, eat only 16 grams of fiber each day (Source). With the right ingredients, smoothies can be an excellent way to boost your fiber intake. Some of the most fiber-rich foods are also common smoothie ingredients, including fruits, vegetables, whole grains (such as soaked oats), nuts, seeds, and legumes (such as white beans). Coconut Yogurt What I buy: I love either Harmless Harvest or cocojune (all clean ingredients). Why I like it: It gives a creaminess without needing to add water which can water your smoothie down. Benefits: Adds protein and probiotics and helps keep you full (full fat is best). Papaya How I prepare them: Wash the outside (the outside of produce even though you don’t eat it contains bacteria, and when you slice into it the edible part can get contaminated), remove seeds (they can be eaten but I don’t suggest adding them to smoothies since they are hot and spicy – mostly used to expel parasites), peel the skin, chop into cubes and freeze. Why I like it: It adds superior creaminess! Benefits: Contains the digestive enzyme called papain, which is specifically targeted to help digest proteins in the body. Beets How I prepare them: Wash, cut ends, steam until you can pierce a fork through it, chop into cubes and freeze. Why I like them: They add a natural sweetness and taste amazing! Benefits: Beets are a natural detoxing root and help cleanse the body. Just don’t consume more than 1/4 cup at a time or they can be harsh on the stomach since they are super cleansing. Cucumbers How I prepare them: Wash the outside, skin with a potato peeler (discard the skins as they can be VERY irritant to the gut), chop into cubes and freeze. Why I like them: They add volume to smoothies and make them super thick without actually melting like ice does (meaning, they don't water down your smoothie as much). Benefits: Cucumbers are super high in water content so adding them to smoothies helps keep you hydrated and sneak in some extra H2O! They also have a soothing effect to the stomach. Cauliflower How I prepare it: Wash it, chop it, steam it until tender, allow to cool before freezing. You can also put the steamed cauliflower in the freezer on a sheet tray for 30 minutes to cool down then place in a container or bag of choice (I love Stasher bags) to store in the freezer. For this method, the best way I have found is to store pre-steamed / cooled down cauliflower in a baggie, leaving “wiggle room” (don’t overpack your bags) so they don't stick together in one large solid clump. Why I like it: Cauliflower is low in carbs, great if you’re on a candida diet and cannot have a lot of sugary fruits (no need to fear fruit otherwise though) and gives you tons of volume and creaminess! It also doesn’t water down your smoothie like ice would. The best part, you can’t even taste the cauliflower, I promise! Apples How I prepare them: I personally don’t skin apples since I am blending them into a smoothie, hence the skins are disintegrated. However, this is entirely up to you if you want to peel the skins and freeze or leave them on. If you don’t have any trouble with the skins I suggest leaving them on since they contain additional vitamins. Just wash, chop and freeze. Why I like them: They obviously taste amazing (my favorites are Fuji apples) but they contain the fiber called pectin…see below. Benefits: Apple are high in pectin (a certain fiber found in fruits especially apples) and pectin is often used for the following health issues: • Ulcerative colitis • Constipation • Diarrhea • High cholesterol • IBS Delicata Squash How I prepare them: Wash the outside, slice horizontally, place on roasting sheet face down, roast at 350 degrees F for about 40 minutes (depending on how large and how many you roast at once) or until tender when you touch the squash. Allow to cool, then run a fork down the middle to de-seed. Then chop the squash into cubes and freeze (similar to the cauliflower method for the same reasons). Why I like them: They taste amazing! Delicata squash is also one of the rare winter squashes you can eat the skins (and hello, less time prepping!). Benefits: Low in carbs, sugar (great for candida and keto lifestyles), contains a good amount of vitamin C, calcium, and iron. Strawberries How I prepare them: Wash, remove stems, chop and freeze. Why I like them: Strawberries are actually very low in sugars. 1 entire cup contains 7g of (natural) sugar. Benefits: About 8 strawberries contain more vitamin C than an orange! That’s one good reason right there (among many other benefits). If the seeds on the outside bother you (i.e. Diverticulitis), I suggest staying clear from them or perhaps you can only consume them in a smoothie if blended really well. If you have a Vitamix this shouldn’t be an issue, but each person is different. Items I Also Prepare I like to buy as much produce in season and fresh as possible, so when available I love chopping and freezing persimmons, peaches, cranberries, cherries, plums, butternut squash, zucchini, pumpkin, sweet potatoes and green bananas. I typically buy most of my fruit frozen so it can be stored for weeks on end. Below are a few staple items I store in the freezer. Items I Buy Frozen Organic Blueberries Organic Black Sweet Cherries Organic Cranberries Organic Strawberries Organic Pineapple Chunks My Top 3 Go-To Smoothie Recipes Delicata Papaya Smoothie 1/2 cup greek yogurt 1 cup frozen delicata 1 cup frozen papaya 1 scoop of So Lean & So Clean Vanilla (plant Based) Protein Powder by Ora Organic to make it extra thick! (You can purchase the protein powder HERE) Apple Pie Smoothie 1/2 cup greek yogurt 1 cup frozen delicata squash (can sub w/butternut squash or pumpkin) 1/2 cup frozen apples 1/2 cup frozen cucumber dash of cinnamon 1 scoops of Aloe Gorgeous (plant based) Collagen Powder by Ora Organic (You can purchase the collagen powder HERE) Strawberry Milkshake 3/4 cup greek yogurt 1 cup frozen cauliflower 1/2 – 1 cup frozen strawberries 1 Tbsp organic nut butter (almond, cashew, sunflower, etc. I love the Artisana brand) 2 scoops of Aloe Gorgeous (plant based) Collagen Powder by Ora Organic (You can purchase the collagen powder HERE) Popular ingredients in smoothies include: Fruits: berries, banana, apple, peach, mango, and pineapple. Vegetables: kale, spinach, arugula, wheatgrass, microgreens, avocado, cucumber, beetroot, cauliflower, and carrots. Nuts and seeds: almond butter, peanut butter, walnut butter (shout out to Artisana for all their delicious nut butters), sunflower seed butter, chia seeds, hemp seeds, and flax meal. Herbs and spices: ginger, turmeric, cinnamon, cocoa powder, cacao nibs, parsley, and basil. Nutritional and herbal supplements: spirulina, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements (as you know, I love the plant based brand, Ora Organic for all my supplements which you can get here). Liquid: water, fruit juice, vegetable juice, milk, non-dairy milk (I love almond milk by the brand, MALK, coconut water, iced tea, and cold brew coffee. Sweeteners: maple syrup, raw sugar, honey, pitted dates (I love Date Lady which you can get here), simple syrup, fruit juice concentrates, stevia, ice cream, and sorbet. Others: cottage cheese, vanilla extract, soaked oats, cooked white beans, silken tofu, and dairy or nondairy yogurt. Let me know if you make this or any of my other recipes in the comments below or on Instagram: @nicolederosalifestyle