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https://naturetonourish.kartra.com/page/Landingpage, https://naturetonourish.kartra.com/page/WyT317, https://naturetonou

Nature to Nourish with Rosanna Monteleone, 820 Main Street, Niagara Falls, NY (2026)

04/22/2026

A simple walk in nature can be one of the most powerful ways to support your body—especially if you’re feeling:
• wired but tired
• overwhelmed
• stuck in overthinking
• struggling with energy or cravings

When you walk outside consistently, you’ll start to notice:
✨ less overthinking
✨ lower stress levels
✨ clearer decisions
✨ better control under pressure

And here’s what most women don’t realize…

This isn’t just “mental health”—this is mineral health.

Chronic stress burns through key minerals like:
• magnesium (calming + sleep support)
• sodium + potassium (adrenal + energy balance)

When those minerals are depleted, your body stays stuck in that fight-or-flight loop
→ more cortisol
→ more cravings
→ more fatigue
→ more frustration with your body

Nature helps shift you back into a parasympathetic state (rest + restore)
…which is where true healing, digestion, and hormone balance actually happen.

This is the kind of “foundation work” most women skip
while chasing supplements, diets, and quick fixes.

But THIS is where your body starts to feel safe again.

Start simple:
10–20 minutes a day.

Your nervous system (and your minerals) will thank you 🤍

✨ If you’re feeling stuck in stress, low energy, or cravings… it may not be willpower.
It may be your minerals.

04/20/2026

In my work, I help women:

• identify what’s actually driving their symptoms
• support mineral balance and energy
• improve digestion and nutrient absorption
• create simple, realistic food strategies
• and move out of that stuck, frustrated place

You don’t have to keep guessing.

And you don’t have to stay stuck in patterns that aren’t serving you.

I’ll share more in my next email about how this work looks in a supportive, practical way when you join my email series on the benefits of mineral balancing and focused nutrition.

04/20/2026

Craving something comforting… but still want to feel good after you eat?

This is one of my favorite ways to upgrade a classic 👇

👉 Paleo Protein Calzone

Instead of traditional dough, we’re using a protein-packed chicken crust — and honestly… it’s so good.

Because here’s the thing:

You don’t have to cut out foods you love…
You just need to rebuild them in a way that supports your body.

This version helps:

✔ support stable energy
✔ reduce blood sugar spikes
✔ keep you full (hello protein 👏)
✔ still feel satisfying and comforting

What’s inside:

• ground or thinly sliced chicken
• parmesan + simple spices
• ricotta or farmer’s cheese
• spinach + garlic
• marinara optional - for dipping

Simple, real ingredients.

Quick how-to:

1️⃣ Mix or layer your chicken base or thinly slice chicken breast
2️⃣ Spread into a thin crust or lay out side by side overlapping
3️⃣ Add filling to one side
4️⃣ Fold, seal, and bake (or air fry)
5️⃣ Enjoy something that actually fuels you

This is what I mean when I say:

👉 You don’t need restriction
👉 You need better structure + nourishment

Save this for a simple, high-protein meal idea 🌿

04/11/2026

Questioning your “normal” lab results?

You’re not wrong to pause there.

Standard lab reference ranges are typically based on population averages…
which means they often include a wide mix of people — from very healthy to already unwell.

And here’s the part many people don’t realize:

Those ranges don’t always take into account things like:

• gender differences
• medication use
• menstrual status
• individual stress levels and lifestyle

So being told your labs are “normal” doesn’t always mean your body is functioning optimally.

It often just means you’re not at a level that requires medical intervention.

There’s a difference between:

👉 “not clinically concerning”
and
👉 “truly supported and functioning well”

This is why it’s important to look at your health more holistically — symptoms, patterns, and how you actually feel matter.

If you’ve ever been told everything looks fine… but you don’t feel fine…

That’s worth exploring.

04/11/2026

Questioning your “normal” lab results?

You’re not wrong to pause there.

Standard lab reference ranges are typically based on population averages…
which means they often include a wide mix of people — from very healthy to already unwell.

And here’s the part many people don’t realize:

Those ranges don’t always take into account things like:

• gender differences
• medication use
• menstrual status
• individual stress levels and lifestyle

So being told your labs are “normal” doesn’t always mean your body is functioning optimally.

It often just means you’re not at a level that requires medical intervention.

There’s a difference between:

👉 “not clinically concerning”
and
👉 “truly supported and functioning well”

This is why it’s important to look at your health more holistically — symptoms, patterns, and how you actually feel matter.

If you’ve ever been told everything looks fine… but you don’t feel fine…

That’s worth exploring.

04/07/2026

A healthy nervous system isn’t about avoiding stress, it’s about how well your body can return to safety.

The reality is — most women are spending more time in “go mode” than they realize.

Over time, this can look like:

• feeling tired but wired
• low or inconsistent energy
• feeling easily overwhelmed
• bloating or digestive discomfort
• trouble falling or staying asleep
• anxiety or constant mental chatter

This is often a sign of nervous system dysregulation — not a lack of effort.

Constant stimulation, full schedules, and very little true rest.

Over time, this can leave the body feeling wired, depleted, and out of balance.

The good news is… you don’t need extreme changes to begin supporting your nervous system.

Simple, consistent habits can help your body shift back into a more regulated state.

☀️✅ I created a Free Mineral Balance & Cortisol Checklist PDF - a simple guide to help you gain back your energy and understand how stress deletes your cortisol. Just comment SEND to get your free guide.

And in my work, I often use HTMA testing to better understand how mineral balance may be influencing stress patterns and nervous system resilience.

It starts with awareness — and small daily shifts.

03/31/2026

I love food forms of Vitamin D

Read more to understand Vitamin D and how overdoing this Supplement can affect other minerals. This is why you test HTMA AND BLOOD LABS for THE TOTAL AND THE STORAGE FORM. It’s also important to not isolate a supplement for long periods of time.

So many women I work with are told:
👉 “Your vitamin D is low… take more.”

But here’s the truth no one is talking about…

More isn’t always better.
And in some cases… it can actually create more imbalance in your body.

🌟Let’s break this down in a way that actually supports your health…..✅ COMMENT: VITAMIN D to learn more.

03/29/2026

Link to Sign up for the Free Challenge is in the comments. Are you in?!

03/26/2026

I wish I had known this sooner…

Because ignoring those “small” symptoms like bloating, fatigue, and cravings?

They weren’t small at all.

They were signals.

And I see this all the time with the women I work with—
You’re doing your best.
Trying to eat better.
Maybe even exercising more.

But you still feel:
• Bloated
• Tired
• Stuck in your weight
• Frustrated because nothing is working

Here’s the truth most people don’t tell you:

Those symptoms are not random…
And they’re not just about food.

They’re often connected to:
• Mineral imbalances (your body’s “spark plugs”)
• Blood sugar instability
• Stress patterns that are keeping your body in survival mode
• Digestion that isn’t breaking down and absorbing nutrients properly

This is why guessing keeps you stuck. Also doing things in the correct order are very important. A healing protocol looks at the best steps to start first to address symptoms and not over overload the body.

And why testing changes everything.

With HTMA, we’re able to:

✔️ Identify what your body is depleted in
✔️ Understand how stress is affecting your system
✔️ See why your metabolism, hormones, and digestion feel “off”
✔️ Create a plan that actually works for your body

Because your body isn’t broken…

It just hasn’t been supported in the right way yet.

And once you understand what it needs—
Everything starts to feel easier.

If you’re ready to stop guessing and start getting real answers…

Comment TESTING below and I’ll send you the details on HTMA testing 👇

03/19/2026

Spring Event! Please join us!! 🌷💐
We’re excited to invite you to a special community event at Advance Chiropractic!

Join us for our Hospice Open House Fundraiser a meaningful morning dedicated to connection, community, and supporting a wonderful cause.

Saturday, March 28th
10:00 AM 1:00 PM
Advance Chiropractic

This is a wonderful opportunity to:

Support a local hospice organization
Learn more about the benefits of chiropractic care
Introduce friends or family members to our office
Enjoy refreshments and light snacks with our community
Well also be hosting a Basket Raffle with fun prizes to win, so be sure to enter while you’re here!

New patients are welcome, so feel free to invite someone you care about who may benefit from chiropractic care.

We would truly love to see you there and share this special event together.

03/17/2026

Burnout is often misunderstood.

Many women believe they just need more discipline, more motivation, or to push harder.

But burnout isn’t weakness.

It’s a signal that your body has been operating in survival mode for too long without enough support.💖

✅HTMA often reveals stress patterns and mineral depletion long before bloodwork does, giving us insight into how your body is responding to chronic stress and where it needs support.

Healing burnout isn’t about pushing harder.

It’s about restoring balance through nervous system support, nourishing foods, and replenishing the minerals your body needs to function well again.

If you’ve been feeling tired, overwhelmed, or stuck in that “wired but exhausted” state, your body may simply be asking for the right support.

Your health is not about guessing.
It’s about understanding what your body truly needs.

03/15/2026

Roasted Cabbage with Creamy Pesto Sauce 💚

An easy, nutrient-packed veggie dish that pairs beautifully with chicken, steak, or fish. Simple ingredients, big flavor, and loaded with fiber and minerals to support digestion.

Ingredients ✅

For the Roasted Cabbage
• ½ green cabbage, chopped
• ½ red cabbage, chopped
(You can also use pre-shredded cabbage to save time)
• 1–2 tbsp avocado oil or olive oil
• Sea salt, to taste
• Garlic powder
• Smoked paprika

For the Creamy Pesto 🍀
• 1–2 cups fresh cilantro or basil
• 2–3 tbsp olive oil
• 1 clove garlic (or garlic powder)
• A couple pinches sea salt
• ½ cup farmer’s cheese or 2-3 tablespoons of heavy cream or 1/2 Parmesan cheese. I used the farmers cheese because it was a little bit denser and offered a creamy texture that I was looking for for this recipe but honestly, any of the above will work.
• 1/4 cup of use (pinenuts, pistachios, almonds, walnuts, whatever you like)

🌟Instructions
1. Preheat oven to 400°F.
2. Prepare the cabbage.
Line a sheet pan with parchment paper. Spread the chopped green and red cabbage across the pan.
3. Season.
Drizzle with avocado oil or olive oil. Season with sea salt, garlic powder, smoked paprika, and any spices your heart loves.
4. Roast.
Bake for about 20 minutes, until the cabbage is soft, steamy, and starting to get slightly crispy on the edges.
5. Make the creamy pesto.
While the cabbage is roasting, blend pesto together until smooth and creamy.

Remove cabbage from the oven while still warm and spread the creamy pesto over the top.

Serve.🙌🏼

Pair with grilled chicken, steak, salmon, or eggs for a balanced meal.

Why I Love This Dish 💚💚💚💚

Cabbage is loaded with fiber and sulfur compounds that support digestion and liver detox pathways, while herbs like cilantro or basil provide antioxidants and minerals. Pairing it with protein helps keep blood sugar balanced and meals satisfying.

Nature to Nourish with Rosanna Monteleone

04/22/2026

04/20/2026

04/20/2026

04/11/2026

04/11/2026

04/07/2026

03/31/2026

03/29/2026

03/26/2026

03/19/2026

03/17/2026

03/15/2026

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