When I first starting writing this blog, I thought that I’d share some information on being strong in a physical way…. building muscle, building bone and the benefits of being fit. Then I started to think differently.

The world needs strong women and it has strong women.  I have great examples throughout my life and especially a couple of years ago.  During that time, I was involved in a twelve month Functional Medicine Health Coach training.  Weekly, I met with thirty others in the training throughout the world and 80% were women.  We had the opportunity to coach one another and we were able to apply our personal stories.  It was during that time, I realized how strong women truly are.  They have suffered loss, been caretakers for sick children and parents, maintained the household and were bettering themselves in this training.  Mostly, they wanted to give to others and become health coaches. 

One theme came out of many of the coaching stories and this message was that strong women need strong partners whether it be husbands, male domestic partners or even female, if they choose to be in a relationship. 

Have you ever been around a strong woman? They own the room when they walk in. In 2007, I remember an example of this during a yoga conference.  This instructor walked in and the room got quiet.  It was nothing she said or did.  Her charisma and confidence were silent but present.  Maybe that isn’t their intention (to own the room), but the “true” strong woman has a certain heir about her. It’s not a pretend strength, but a strength that she is confident and isn’t trying too hard. We’ve all seen the woman (and even the man) who is pretending and not genuine. It's evident.  They are often indecisive and fearful that other females will take their spotlight when in actuality, they just need to be relax and be themselves.  

Strong women have grit. I witnessed this in my coaching sessions.  Things haven’t always been perfect, but they have strength and determination to get through the troubled times. They have picked themselves up and kept going. They learned from it.  Isn’t that what life is? Every opportunity is a learning experience! These women bend but do not break and they bloom into warriors. She is comfortable in her own skin. If you are still wondering what a strong woman looks like, she is independent, and this means financially and emotionally. She may split the bill on a date, and she never wants to be in a situation of owing someone. You can’t buy this woman’s respect; you have to earn it!

Maybe you’ve fallen for a strong woman and, if so, how does or did that feel? I've had some people say that a strong woman is as happy being alone as she is going to a party. Many strong women are often reserved, especially emotionally. She may not put all her cards on the table. You have to earn her trust. It takes a lot for her to let her guard down… really down. She doesn’t let just anyone into her personal, emotional world. When she does, that’s quite an accomplishment. At that point she is vulnerable, loyal, giving, and she must really like you a lot!

What does a strong woman need in life? To be herself! If she chooses to be in a relationship, she needs a strong partner. She needs someone sincere and direct while also providing her room to be independent while also supporting her. Strong women need a partner who is confident and secure in their abilities. They deserve someone who can navigate through challenges and will stand by their side when life gets rough. She needs another warrior. She deserves someone who will support her during hardship and celebrate their wins!

The best thing to remember, in my opinion, is that a strong woman gets tired of being the strong one all the time. An emotionally available partner is comforting and will take the reins when needed so she doesn’t get completely exhausted from holding everything together. She wants a teammate, a soulmate, a best friend and someone who helps her grow, challenges her and helps her be her best self.  In summary, a strong woman wants a strong connection. She's looking for someone to deeply feel with and explore the world of life with.  

For the woman who isn’t looking for a relationship, the same rules apply. She needs to surround herself with people who are strong, who encourage her, challenge her, respect her, and help her learn. If you know a strong woman or if you are a strong woman, you know that when she finds true friends who support her, she will move heaven and Earth to support them and give them her all. She will listen to them, be loyal and honest. Isn’t that what we all need and deserve? Life’s to short to experience anything less.

For this International Women's Day, let’s give a shout out to all the strong women in our lives. Mothers, grandmothers, daughters, sisters, mentors, friends, colleagues and even females we don't know who stand strong and make the world a better place.

As the New Year has woven its way into our landscape, I think of the days that have vanished into the horizon. I’m reminded of how quickly the seasons pass and how synonymous they are with resolutions. We begin by planting seeds in the cool, moist soil. We tend our garden and with the sunlight and water provided, we discover new opportunities of growth. Maybe these turn into an abundance of richness and resources that carry us through the year. What happens if we neglect our crop? This is when we observe the leaves dropping one by one. We find bare trees, less color in nature, chilled evenings and crisp sunrises longing for those days of warmth and a time when we thrived. It seems like it was yesterday when I set my 2024 intentions. Now I’m reflecting on a pool of the past. Did I accomplish what I wanted or did I catch a glimpse of what could have been?

With the New Year, maybe you’ve decided to meander on previous resolutions, goals, intentions, sankalpa…whatever you want to call them. Many times we don’t see what we have accomplished and only recall what we haven’t. Let’s refine our thinking. Start with the positive and write down what you have achieved. Next, don’t ruminate on things you didn’t get to last year. Instead move to the present. Determine what you want in 2025. Be clear and concise. Look within. Do you really want this or does someone want this for you? Connect with your soul, your heart and make it part of who you are. Then ask if this goal is one you’ve set previously? If so, what happened? Did you reach it and then let it float away like a leaf in the wind? Did you follow through? Be honest. Was your goal too broad? Did you have an action plan? Did you have small goals as stepping stones? Clarity is important. It helps us transform our old patterns into new habits. Identify your story!  Don’t dwell on the past but simply be honest with yourself and learn from past experiences. These are life lessons here to teach you. What worked? What didn’t?

Once you’ve taken time to investigate and determine your barriers, consciously write your new resolution(s). Take into account the new knowledge you’ve acquired. Planning is a huge piece of the puzzle and is often taken lightly. It’s just like gardening. You have to till the soil and have fertile ground to make something grow. If you planted your orchard in hard clay simply because the ground was clear, you may not get the outcome you desire. Be specific with your intentions and take measurable steps to provide nourishment. Put it on your calendar and monitor your milestones. Now, take action and follow your path to your intention.

With this process, I find daily or weekly journaling helpful. You may discover some hidden gems (or weeds that need to be pulled). Speaking of journaling, here’s a must as you take your first steps. Write your story before you set off on your journey! This is a true guide to a successful trip. See yourself in your story. Start with the present and walk yourself into the future – taking steps and reaching your destination. This visualization technique along with putting it on paper is a positive and power technique. The experience of creating your story can also help you find your mantra – word or phrase. Maybe your goal is to have a daily meditation practice but you can’t sit still. Your mantra and reminder could be “Breathe in Stillness.” This can be written on a sticky note (or a nice piece of paper or note card) and posted in different locations to remind and cultivate encouragement throughout the year. In addition, your “story” can be read when your spirit needs to be fed.

As you move through the seasons and see your goals emerge from the Earth and blossom, rewrite your story of where you’ve come from and where you’re going.  Turn your words into action and watch your intentions grow and flourish as your walk through the garden of life.

Well Intentions to you and Happy New Year!

Did you know that 75-90% of visits to a health practitioner are related to stress? We all experience stress and not all stress is bad.  Short-term stress helps us be motivated, but when it becomes chronic it can take a toll on our health and our quality of life. In addition, stress suppresses the immune system, and this may lead to increased illness. These may include digestive issues, skin condition, general autoimmune flareups and more.
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I write this blog as the weather is cold, the sky is overcast with dark clouds and daylight is shorter. This can lead to increased anxiousness, decreased mood, and even seasonal affective disorder. There are certain factors, other than the season, that influence someone’s chances of developing anxiety and mood concerns. These can include trauma, genetic factors, and the health of our microbiome (the bacteria living in our gut).  By the way, we are more bacteria than we are human cells!

Lots of literature is out there showing the intricate relationship between the brain and the gut. Basically, the stress response begins in the brain, with the hypothalamus activating the sympathetic nervous system and the adrenal glands releasing adrenaline into the bloodstream. This triggers the fight or flight response. A feedback mechanism signals the hypothalamus to stop the process once the stressful situation has passed. The problem is that it often doesn’t pass and chronic stress dysregulates the HPA axis (hypothalamic pituitary adrenal axis) and chronic elevated cortisol levels occur.

From a naturopathic standpoint, we look at lifestyle which includes the foundations of health. While vitamins and minerals are my go-to, so are herbs. Now you can’t out supplement a bad diet and lifestyle, but if the foundations are there such as B vitamins and omega-3 fatty acids, why not investigate herbal remedies? I love herbs and feel that nature has provided us with everything that humans need. We just need to know what we’re looking for and how to use them.

Let’s look at some of my favorites as it relates to feelings of being unsettled, uneasy and perhaps unmotivated.

• Holy basil (Ocimum tenuilorum): I use this in tea to drink (aka Tulsi) and also use this as an essential oil that I apply to lotion and then use on my chest and throat. This herb has been shown to significantly decrease stress-related symptoms including being forgetful, sleep issues and improving generalized anxiousness.
• Passionflower (Passiflora incarnata): I love this vine-like flower. I found it as a child growing in shrubs and remember the beauty and smell. In the summer, I like to watch the bees hover and drink and look at bit drowsy. We get the same feel as the bees and it helps me settle into a bedtime routine at night.
• Skullcap (Scutellaria lateriflora): This is another plant that interacts with GABA receptors to induce a calming effect.
• Lemon balm (Melissa officinalis): I like to grow this in the summer and take the leaves and add to hot water at night for a nighttime beverage. Lemon balm has been shown to be effective for helping with anxious thoughts, improving sleep, increasing calmness and even improving cognitive performance.
• Sour cherry (Prunus cerasus): I add this because sour cherries and its juice are yummy and help combat inflammation. There is also sour cherry tea that makes a cold day a little warmer. It is rich in phytochemicals and helps with the regulation of the sleep-wake cycle.

While there are other herbs such as St John’s wort (Hypericum perforatum), I won’t discuss this too much.  I’ll just mention that it has been shown to be beneficial for low mood, but should not be consumed if someone is taking medications for depression.

It wouldn’t be a blog from me if I didn’t discuss magnesium! Stress and anxiousness may lead to magnesium depletion. The body, when stressed, uses more magnesium, vitamin C and B vitamins. They are basically helping your body that is in overdrive. Magnesium may play a role in HPA axis modulation mentioned earlier. Why not try an essential oil blend that contains magnesium, and you get to smell good too?

There are also other tools that you can use to help boost your mood such as movement which gets the blood circulating, starting a hobby, or socializing with others. There’s also light therapy that is great for seasonal affective disorder. The key is no one should have to deal with stress and anxiety. If you feel you need assistance or you have a loved one who does, reach out to a health practitioner and discuss options that may be best for you.  

​Did you know that the majority of people spend everyday in a dehydrated state?  This can be due to consumption of caffeine or simply not drinking water throughout the day.  Water is beneficial and assists the body in so many ways.  It can provide energy to the body, curb an appetite, improve digestion and so much more.  I routinely hear many say that they just don't like the taste of plain water, so I want to provide simple ways to infuse your fluids.  

​To infuse your water, first begin with clean water that’s filtered to remove harmful substances.  For single use, you can use glass mason jars.  Of course, if you want more of the same type of flavored or infused water, fill a glass pitcher.  For now, we'll stick with single servings.  Simply fill your jar with water, add fresh lemon slices, seal with a lid and place in the refrigerator for ~15-30 minutes or overnight.  You can add any fruit to your water and/or cut up herbs.

Adding herbs can be medicinal.  If you are having nausea or want a little flavor, you can add peppermint leaves to your mason jar.  Make sure you tear the leaves the get more flavor and add as many as you’d like.  You can grow your own peppermint or any herbs in small patio pots or in the yard.  Peppermint has antiviral and antimicrobial properties and soothes the digestive tract. If you plant peppermint in the yard, make sure you place it in a spot that has room as peppermint spreads and can invade neighboring plants.  

Another great addition is ginger.  Ginger also aids in relieving nausea and can also assist in digestion.  Fresh ginger root is amazing.  Simply add a few shavings to your water.  A great concoction for morning digestion and something I like to do is drink ~12-16 ounces of water infused with both ginger shavings and fresh slices of lemon.  After waking up, we need some fresh water to infuse the body.  This yummy concoction rehydrates my body and fires up the digestive juices and gets me ready for the day.  Ginger is also a wonderful antioxidant and anti-inflammatory. 

Lastly, I really enjoy Schisandra Berry which is often used in Chinese medicine.  It can be found in many forms and has a flavor much like goji berries.  You can use a powdered form in water or use the actual berry (~1 teaspoon in an 8-12-ounce mason jar).  The berry has five flavors – sour, sweet, salty, bitter and warmth.  Schisandra Berry has been known to assist with fatigue and fight free radicals in the body, reducing internal inflammation.  If someone is pregnant, breastfeeding or taking medications, please consult your health care provider before using. 

There are certainly other herbs you can use to flavor your water that provide an additional benefit, but these are some quick ideas.  Also note that you can drink these at room temperature (which I prefer) or even in warm/hot water (sipping throughout the day).  Have fun experimenting with your water!  

~Please note that this article is for education purposes only and has not been evaluated by the Food and Drug Administration.  #mindbodyyouniversity #mindbodyyou #water #hydration #tea #digestion #anti-inflammatory #antibacterial #nausea #energy #ewg #cleanwater #environmentalworkinggroup

Our days are filled with so many thoughts and details!  At night, when we sleep, our brain files and reorganizes to help sort and decide what we need to hold onto. We also have a system, the glymphatic, that flushes toxins from the brain to clear out cellular garbage so we can store new memories.  This is why quality sleep is so important.  Without it, our files don’t get sorted and the garbage doesn’t get taken out.  This can lead to chaotic mess. 

I hear so many people talk about their difficulties staying asleep.  They drift off into a sleepy bliss and later find themselves wide awake in the middle of the night/early morning.  In fact, the magic hours are usually between 1-3am.  Did you know that your body needs enough energy for sleep and brain repair?  After a few hours of sleep, your body doesn't have the fuel to remain asleep and also clean.  Something's gotta give.  It's usually sleep.

If you’re someone who finds themselves waking up in the middle of the night, it may be because you don’t have enough liver glycogen.  It’s difficult for your body to do all this work, so try this solution to get a little carbohydrate before going to bed.  Take 1 1/2 teaspoons to 1 tablespoon of raw honey.  It can’t be cooked so this tip won’t work if you put it in tea or warm/hot water.  The small amount of honey will raise your blood glucose while you sleep and allow you to move into deeper sleep and your body has enough energy to keep you in slumber and clean the brain at the same time.  You wake rested and refreshed.  Give it a try. #mindbodyyou #sleep #glymphatic #rawhoney    Learn more about sleep with Sleep...Health and Healing

I have a passion for essential oils.  In fact, it’s been part of my life for over two decades and I can’t imagine not using them.  As the season is getting cooler, I crave an Earl Grey tea latte.  You might ask what this has to do with essential oils.  Earl Grey tea contains bergamot which is a variety of orange that is grown in France and Italy.  Its oils are added to black tea to give us this amazing tea with a burst of flavor.  The smell is amazing too and I love to add bergamot essential oil to my lotions and bath salts in the winter.  It uplifts me and makes me happy.   
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Did you know that bergamot is known to combat depression and assist in boosting mood?  I also recommend it for reducing stress and anxiety.  In fact, bergamot with lavender and ylang ylang essential oils have been shown to reduce cortisol levels and assist with mental well-being.  If that’s not enough, it’s rich in antioxidants and is an anti-inflammatory.  Internal inflammation can create disharmony in the body and set us up for disease.  

About a decade ago, I remember reading about a study which included hospice cancer patients.  Approximately 50% received a hand massage daily for one week.  The massage oil contained bergamot, lavender and frankincense essential oils with a carrier oil for dilution.  Those who received the 5-minute hand massage showed less depression and enjoyed the experience.  Was it the essential oil or the human contact?  Read more

Throughout the years I’ve used essential oils both personally and professionally and I’ve seen amazing results.  These include less stress, better sleep, improved mood, less pain and being more present...just to name a few.  There is more research to back this up and due to an overwhelming request from other health professionals, I created a course – Essential Oils for Well-Being.  I’m so excited about the response so far and hope others can soon see and feel the benefits of essential oil use. #mindbodyyou #essentialoils #bergamot #ylangylang #lavender #frankincense #celestecooperpeel

​There are multiple studies indicating that what we eat impacts our health.  Over the last ten years, there is more research showing that what we apply to our skin can have a negative impact on our health. 

Did you know that many health and beauty care products contain parabens which mimic the hormone estrogen?  Check your labels!  It can be labeled as methyl, propyl, ethyl, isobutylparaben.  Look at your hair products, toothpaste, body washes and lotions, facial creams and even deodorants. 

As we continue to move through Breast Cancer Awareness Month, I want to share a study regarding paraben accumulation found in over 95% of breast cancer tumors.  Additional information can be found here. 

In addition to parabens, lead (which is a heavy metal) has been found in more than 60% of lipsticks.  Other metals were also discovered including aluminum, cadmium and chromium.  What’s problematic is that the FDA doesn’t consider this to be a safety issue stating that heavy metal exposure in lip products is minimal and doesn’t pose a risk. 

These are not the only harmful substances found in the daily products we use on ourselves that may increase our risk of cancer.  Phthalates, toluene (which is banned in Europe) and formaldehyde are other potentially harmful substances used in body products and furniture.  What we’re exposed to certainly impacts our health and well-being.  To find out more about safe products, visit the Environmental Working Group.  You can also take the course Toxins and The Environment:  What You Don’t Know Can Hurt You.   #mindbodyyou #toxinsandtheenvironment #breastcancerawareness #cancer #celestecooperpeel

Sugar…it’s everywhere and we crave it!  In fact, this craving dates back to our primal ancestors when sugar was a means for us not to starve during the winter months when food was not as plentiful.  An interesting thing happens when we eat sugar.  Our brain releases dopamine.  This happens to be the exact neurotransmitter that increases when a person uses cocaine.  Wow!   The more we eat, the more we want.  There are definitely negative implications to consuming sugar.  These can include some of the following (but doesn’t include more serious health consequences).

• Inability to feel full (lack of satiety)
• Anxiety
• Increased appetite
• Brain fog
• Insomnia 
  
  

One thing I’ve noticed is people believe they really don’t eat that much sugar.  Sound familiar?  Well, a lot of the sugar we consume involves added sugar that is mixed into condiments, sauces, sandwich meat (yes, I couldn’t believe it either) and more.  Check the label.  It may not say sugar but could include some of the following:

• High fructose corn syrup
• Fructose
• Cane syrup,
• Fruit juice
• Anhydrous dextrose
• Crystalline fructose
• Evaporated cane juice
• Syrup
• Barley malt
• Beet sugar
• And more
  
  

The average American consumes over 150 pounds of sugar per person per year.  That’s ~5,000 tablespoons.  That’s ~ 14 tablespoons of sugar daily which is .9 cups of sugar a day.  With the rise in sugar consumption, we’re seeing an increase in obesity and chronic disease such as adult-onset (type 2) diabetes. 

What can you do?  A lot actually!!  Educate yourself.  Learn how to “really” read a food label and take into consideration all the other names that sugar goes by.  If you do desire something sweet, eat low sugar fruits such as berries which contain polyphenols which fight inflammation and are rich in antioxidants to protect us from DNA damage among other things. 

Choose whole foods that don’t contain a label because they are not processed.  Choose proteins such as nuts, cage-free/certified organic eggs and/or grass-fed meats.  Think wet carbs versus dry which means vegetables spinach, zuccihini, kale (to name a few) or whole grains such as quinoa versus processed carbs such as crackers or breads. 

If you’re craving sugar, maybe you’re thirsty.  Drink water….just water, no drinks with artificial sweeteners.  Thirst is often confused with hunger.  I recommend drinking water throughout the day and drinking ~8 ounces of water before your meals.  You may not eat as much and don’t drink lots of liquid as you eat.  It can extinguish your stomach acid and dampen your digestive enzymes that are working so hard to break down your food.  Also, hydrate yourself first thing in the morning.  I personally drink 8-16 ounces of room temperature water or warm water with lemon before I drink anything else or eat anything in the morning.  This hydrates your tissues and cells that have been drying out overnight.  If you don’t like plain water, add some cut up peppermint to your water.  It’s easy to grow and adds flavor and helps with digestion and breath. 

I also like to use essential oils.  The smell can assist you with your cravings.  I like to use grapefruit essential oil with peppermint and place behind my ears with a carrier oil like jojoba oil or fractionated coconut oil that stays liquid at room temperature.  I also use magnesium oil as a carrier oil and you can also use a good quality Shea butter to create a body lotion with the sweet smells of essential oil. 

Lastly, we may be a stress eater.  Of course, comfort foods such as sugar or highly processed foods are often what we lean towards when we are feeling overwhelmed.  If that’s the case, practice mindful breathing when these triggers happen.  For two minutes, close your eyes and breathe in for 5 seconds, hold that breath for 5 seconds and then exhale for 5 seconds.  Do this practice 5 times.  You can assist mind chatter by using essential oils.  I like to meditate/breathe and use essential oils such as lavender and yang ylang which are wonderful for cultivating calm.  The same rules apply as above by creating a concoction of essential oil and carrier oil and applying behind your ears or even on your wrists.  One thing I really enjoy is using oils in a diffuser.  This way the sweet aromas drift throughout the room or even your house to offer serenity to all. 
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Serenity Solution

• 3 drops of 100% therapeutic grade lavender essential oil
• 2 drops of 100% therapeutic grade ylang ylang essential oil
• 1 teaspoon fractionated coconut oil or jojoba oil or even almond oil

 
This is a fun recipe that you can create as needed.  You can also purchase glass amber bottles or roller bottles to create an “on the go” blend.  Note:  essential oils break down plastic so make sure to store in glass. 
 
Find a way to release sugar and the sugar rush.  By doing so, you’ll cultivate calm (unless you replace it with caffeine which I don’t recommend) and retrain your taste buds.  Regarding caffeine…enjoy a reasonable amount of caffeine if you already do and do so before noon so it won’t impact your sleep, but don’t add more caffeine because you’re giving up sugar (which I’ve seen happen).  Read labels, eat whole foods, breathe deeply, drink water and dabble in essential oils.  These are all a recipe for assisting you in letting go of sugar and encouraging a healthy lifestyle.  #mindbodyyou #celestecooperpeel #essential oil #sugar #whole foods

I’m not sure when it started, but it did.  It’s that little thing called perfectionism.  This rascal ends up costing you more time and more stress.  How do you know you have it?  You know or at least your friends and family know!  Just in case you don’t recognize the symptoms, here are just a few.
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• Do you have difficulty showing someone an article you’ve written or an assignment for work if it’s not your best?
• If there is a task at home, do you get upset if someone doesn’t perform it the way you would?
• Do you get upset if you can’t figure out something or avoid difficult tasks because you feel as if you can’t master them?

 
I’m a recovering perfectionist….at least I try to be as I re-read this article to make sure everything looks as I want it.  Through the years of teaching mindfulness, I realize I’m not the only one.  A major reason many take my mindfulness courses revolves around the fact that they feel the stress of society to be the best at work, family and more.  Because there is only so much time in the day, they’re stressing themselves out.  In fact, I had a mother in class tell me that she wanted to get a promotion this year and was working overtime to make this happen.  She was also a PTA parent and sat on many of her children’s organizations.  Instead of buying something in the store for her kid’s class parties, she would go home and cook something until midnight.  This was leaving her exhausted, not enjoying life and she realized that she simply wasn’t present.  It wasn’t until she had a fender bender from lack of focus that she decided to get off the treadmill of life.  That’s when she reached out to me and discovered mindfulness.  After two months, she is a new person.  Her kids say that they enjoy being with her.  She isn’t grumpy.  When she’s at a soccer game, she leaves her phone in her purse.  She doesn’t bring work to games and now she purchases healthy food options instead of cooking her own for school parties. 
 
Children are also feeling the pressure of society to be the very best.  Yes, we should try to be the best version of ourselves but we shouldn’t sacrifice ourselves in the process.  My daughter fell into the trap of perfectionism.  She made straight As in elementary and middle school.  I would always congratulated her, but never had to tell her to do her homework or made comments that would make her strive to get perfect grades.  Sometimes it just happens.  We can be wired that way but we can also re-wire our way of thinking.  When my daughter was a sophomore in high school, she finally realized that getting things perfect was stressful.  After receiving her first B, she was fine.  It was as if she let out a big sigh!  The world didn’t crumble and this was an insightful moment and one that I wish many adults would recognize. 
 
When we’re rooted in perfectionism, we miss out on life.  We think about future activities (our to-do list) and/or we ruminate on how we could have done something in the past differently.  We miss the present moment and can miss out on making memories.  If we continue down this path, we may find that our growth to learn new methods is stunted.  We may not be as open to other ways of achieving something because we believe we know best.  We may also lack the ability to delegate a task to help someone else grow.  It takes a great deal of energy to be perfect! 

Here’s a helpful tip that has worked for myself and many others.  The next time you’re working with someone, avoid sharing your ideas and let them go first (work and at home).  Be open to their approach.  If they are new to a task, listen to their ideas and share your own without dominating.  Work together to find the best method.  This can be an excellent teaching moment for all.  You provide growth and mentoring to them and for yourself. 
 
If you are a perfectionist, recognize and admit it.  You’ll be glad that you did.  Be present, mindful.  Check in with your breath and your body.  Is your breathing calm?  Is your body tense?  Recognize what’s happening and take a deep breath.  Another way to practice mindfulness is to prioritize what’s important to you.  Take time for yourself daily.  Whether it’s sitting in stillness, meditating, taking a mindful walk in nature (without earbuds, phones or distractions) or doing something you love like cooking, drawing or reading.  Have fun and be in the moment.  Let go of the belief that your soufflé should taste a certain way or your art should look like Picasso.  Let it go and simply enjoy.  Do something new...something you're not sure if you'd be good at.  Embrace whatever happens.  Know that by taking care of yourself, you also take care of the others around you.  Believe me, they will recognize your efforts when you’re calmer, less reactive and happier.  Be in the moment…moment by moment….breath by breath and live life! ​#celestecooperpeel #mindbodyou #mindfulness #perfectionism

Green banana flour is something I’ve been using more.  If you haven’t tried it, you should.  It has numerous health benefits.  Let’s see what they are.

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1. Prebiotic – this is just as important as probiotics as they promote a healthy gut and high in fiber.
2. Cholesterol – the flavonoids in this amazing flour have a cholesterol lowering impact.
3. Inflammation – inflammation is the source of chronic disease and this flour can assist.  Research indicates green banana flour can reduce and even prevent inflammation in the body.  
4. Blood sugar – this flour is a resistant starch and decreases the rate in which sugar increases in the blood.  If you’ve ever experienced that sugar rush and crash, this magical flour prevents this issue. 
5. Gluten-free alternative – green banana flour is an excellent source of vitamins A, B6 and C.  It’s also rich in potassium and a perfect gluten-free option.

 
I enjoy making chocolates with coconut oil, honey and raw cacao powder, but you can create amazing brownies with a couple of extra ingredients.
 
Here’s a recipe for Green Brownies.  The name is a good conversation starter.  

• ¼ to ½ cup of honey (acacia or any type you like that’s 100% raw/clean)
• ½ cup of organic coconut oil
• ¾ cup of green banana flour
• ½ cup of cacao powder (raw)
• 2 eggs that are free range and certified humane

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Preheat oven to 350 degrees.  While oven is heating up, place the cacao powder and green banana flour in a bowl and add melted coconut oil, honey and eggs.  After mixing well, pour into a baking pan.  Bake ~25 minutes.  Use a toothpick to check the center of the pan to see if the brownies are solid and not wet.  When the brownies are done, cool and eat! #greenbananaflour #celestecooperpeel #mindbodyou #greenbrownies