Why creating your own traditions can be the best thing ever do for your mental health.

“It’s the most wonderful time of the year….”

you either:

1. Just started singing that song and can’t get it out of your head.
2. You just cringed.

If holidays are totally you’re thing, awesomesauce.
But if you’re the holiday Grinch or get the holiday blues, keep reading.

During the holidays seasons, depression and anxiety is at a peak.
Suppressed emotions about our family comes up, we go through a sense of grief for those no longer here with us to celebrate,  and anxiety about big social gatherings with your uncle ted who you just never really understood.

I’m going to share a short story on how changing my yearly traditions gave me power to create new happy traditions, ones that I hope last for generations.

I grew up in a wild style-split kind of family. I never knew if that holiday would go by with a breeze or wonder who was going to throw the first punch.

When I became a mom, that changed.

I no longer had to make decisions for myself, every decision results in how their life becomes.

Never will they spend a holiday in wonder of fear.

I was 17 the last time I spent a holiday with them.

I married my teenage love, who came with a big loving Italian family.

Their get togethers are always filled with to-die-for Italian cooking, games, and movies.

It gave me that sense of, “this is what holidays are suppose to feel like.”

After my divorce, I was faced with the decision on how to celebrate holidays.

I first wanted to hide under the covers all day and allow the holiday to just pass by.

But, you don’t choose to do that when you’re a mother.

Because what I choose, directly affects them.

That’s where our Holiday Breakfasts comes in.

Out of every meal of the day, breakfast style is perfectly acceptable at all times of the day.

It’s our all time favorite.

I wake up super early in the morning to begin chopping and baking.

With 2 cups of coffee down before my children even begin to open their eyes to the smell of (vegan) cinnamon apple French toast, biscuits, fresh fruit, sweet breads, grits, homestyle potatoes……..there’s so much food.

We don’t dress up and are typically always in our pjs still at noon.

The kids snack on mini muffins and breads until our feast is ready.

One-by-one people begin to arrive.

We never really know who is going to show up that year to our breakfast, we kind of just have this thing we say,

“If you want some good breakfast or need somewhere to go and be around feel good stuff, our door is open”

What first started with just my children and brother now holds the door open to new people every year.

Every year it’s wonderful.

& every year I realize how long it’s been since there was a drama free holiday in my life.

It’s been about 11 years now.

Because the people in my life, the new people who walk through my door for meals are there for community, good food, and to celebrate life that brought us all together.



You create the life you desire within your daily habits,
how you spend your holidays works the same.

You get to a point where you recognize that you have choices.

Choose to mope and moan as the holidays come and go


Choose to create a day that feels good for you.

Skip going to 6 different houses in 2 days.

Skip saying you’ll make something to bring for each 6 house.

Say “no thank you, I’m taking some down time this year” if  you’d rather stay home and make tacos or take a hike.


Know that it’s okay to say no and okay go and decide to leave when you’re ready.
You don’t need to feel bad for ever leaving.
Never feel bad for leaving somewhere you don’t really want to be,
& don’t feel bad for saying no to something you don’t want to do.

YOU have the power to choose.

Holidays don’t really suck, it’s how you choose to see it and use it

So, this year take the opportunity to do something for the holidays that you want to do, and maybe something that generations to come will love too.

Your HappyHelper,
Chelsie Brooke


111 Journal Prompts


I always have my journal with me.

It’s my keeper of thoughts, secrets, dreams, memories, and all of those random ideas that pop into my head throughout the day.

For years I wrote in regular spiral notebooks until I bought my first tiffany blue hard cover journal with an attached gray fabric page marker that made me realize how much I truly love and gain from getting out the thoughts that swirl through my mind.

Writing helps me process where I’ve been, analyze where I am now, and strategize how I’m going to get to where I want to be.  

There are no right or wrong ways to journal.

Simply pick up your pen and begin writing whatever is on your mind.

 I’ve listed 111 prompts that have helped me open the doors within to become a new,
& I hope you find some that resonate with you!


111 Journal Prompts: 

  • If money and time didn’t matter, how would you live your life?
  • List 20 things you’ve accomplished.
  • “Happiness is…”
  • List of gratitude.
  • How can  you take better care of yourself?
  • Write at the top of the page “IT IS TOTALLY POSSIBLE TO” and list 50 things. if that scares you, great. list 100. (this is an amazing thought awakening prompt by Dr. Jermery Goldburg from his “Shake My Shit up Challenge”)
  • Write a letter to someone who has wronged you. You don’t have to give it to them, but if you’re holding on, you should get it out.
  • How would you describe yourself to a stranger?
  • Write your obituary.
  • What do you need more of in life?
  • List 22 words that describe you.
  • List 11 things that you love about yourself.
  • Describe your ideal day. What does your magic morning look like? How is your time spent? Write as many details as possible to see your ideal day. 
  • What’s changed in the last 10 years?
  • How has your way of thinking changed in the last 5 years?
  • Imagine 10 years in the future, what’s your life like? describe in detail.
  • Write a litter to your 16 year old self.
  • If you KNEW you could not fail, what would you do?
  • What’s something your parents do that you do differently?
  • What makes you, YOU? There is no one else like you on earth. You are gift that was created with magic. Write about that. 
  • What message would you share with the world?
  • What words do you need to hear right now?
  • What legacy do you want to leave behind?
  • Write out your dream job.
  • What is your greatest weakness?
  • What would you do with a million dollars?
  • What would you do with 100 acres of land?
  • How do you feel knowing you are going to die?
  • What’s something you’ve always wondered?
  • Define success.
  • How can you organize your life more?
  • List people you enjoy being around and why.
  • List people and situations that made you feel uneasy and “not where you should be” in the last year. How did these situations make you feel and what have you done to prevent them from happening in the future?
  • Describe a moment today that you want to remember always.
  • What do you need to let go of?
  • What do you want to learn more about?
  • What are 3 small things you can do to every day to help you get to where you want to be?
  • What’s draining your energy? What can you do to replace it with something that recharges you?
  • How do you recharge?
  • Write down your favorite quote and what it means for you.
  • List 3 things you’re into that’s considered “different” and why you enjoy them.
  • What do you feel strongly about?
  • What are you proud of?
  • List 33 things that make you happy.
  • What do you see when you look in the mirror?
  • How do you feel when you are still?
  • List your “end of life” goals. What can you do now to take a step towards that?
  • What was a turning point in life? What changed?
  • What are your strengths?
  • What is fear?
  • What are you afraid of?
  • How are you right now?
  • When was the last time you had a really good hug?
  • What’s important in life?
  • Write in detail one of your favorite childhood memories.
  • Who do you admire and why?
  • What do you admire about yourself?
  • What are topics you could talk forever about?
  • What’s your current morning routine? Is there anything you want to do differently?
  • Write a letter to your elderly self.
  • What do you know to be true today that you didn’t know a year ago?
  • List ways you can simplify your life and how doing so would feel.
  • What did your parents teach you? the good and the bad.
  • How can you show more kindness to the world?
  • What do you love about life?
  • What triggers you?
  • What’s your biggest day to day challenges?
  • What’s your purpose in life?
  • Do you think we way we dress affects the way we feel?
  • What are your “higher” beliefs?
  • How can you show more love to others?
  • How can you show more love to yourself?
  • What is the universe trying to tell you?
  • What’s your best advice?
  • What qualities to you admire?
  • List 3 things that are possible to accomplish in the next year.
  • Write your why.
  • What do you love about your life right now?
  • What’s something you’ve wanted to do but hold back from doing?
  • What does spirituality mean to you?
  • What are ways we can make the world a better place?
  • What are some of your biggest unanswered questions in life?
  • Write your money story growing up. Think of your earliest money momory and how you were raised to think about it.
  • Describe the way you now feel about money.
  • What makes you feel empowered?
  • Are you comfortable with your sensuality? (86)
  • How did your darkest moments shape you?
  • What are your values?
  • If you had the opportunity to sit down with the president for 1 hour, what would you say?
  • Write your fantasy.
  • What made you better today than yesterday?
  • What has a fictional character said that has stuck with you?
  • What are some good reasons to live?
  • What’s a problem that would be solved if you were given $5,000?
  • If a stranger became you for 24 hours, what’s the first thing they would say when the 24 hours is up?
  • If you could choose any superpower, what would it be and how would you use it?
  • Why are people attracted to you? Don’t be humble.
  • What’s something you really don’t like but wished you did?
  • What brings out the worst in you?
  • Who is one of your closest friends and what makes them special to you?
  • What was the last negative thought you said to yourself? How can you shift that to show yourself kindness?
  • Who have you caused pain to that you haven’t forgiven yourself for yet? How can you shift that story to see what you learned and how you can grow?
  • When was the last time you really had time to yourself and what did you do? (103)
  • Think about one of the most painful memories you have, how did you survive it?
  • If life was guaranteed to work completely in your favor, how your life look? How does it feel?
  • If you have children, write them a letter to read when they get older.
  •  What are 3 things you do well?
  • What have you learned recently?
  • What are you doing in your life right now that your future self will thank you for?
  • What do you love doing so much that you loose track of time?
  • What are you doing to live happy and be healthy?

Continue reading “111 Journal Prompts”

Benefits of Bananas

Go Bananas Over Bananas!

How amazing is it to know that the earth created a super food that is easy to carry, quick to eat, and the peel helps feed our soil?

Perfect for a baby’s first food all the way to the golden years, bananas offer a list of benefits longer than a drug store receipt. There’s no doubt that bananas should be a staple food in our every day eating habits.

One of my favorite thing about bananas,

Meaning, this sweet yellow delicious fruit is cost friendly, averaging .40 cents per pound. This makes it affordable to throw in every child’s lunch box with the ability to offer it at breakfast and snack time as well.
Plus, for those who are super active, they make the perfect pre-workout snack, giving your body sustainable energy.

(Did you know? Botanically, bananas are a berry!)


  • Enjoy them as a whole or toss in recipes!
    Bananas can be used as a binder and natural sweetener in recipes. Once you learn about how powerful these yellow beauties are, you’ll want to explore all the different ways to indulge in them.


Some of my favorite ways?

[Over ripe bananas are 8x more effective in enhancing white blood cells.
The dark spots = TNF (Tumor Necrosis Factor) which can help when fighting cancer cells.




Bananas = Brain Boosting Power

Bananas contain tryptophan, a type of protein that the body converts into serotonin, known to promote relaxation and mood.
They are high in amino acids; these will keep you happy and relieve your stress. Magnesium and calcium protect against depression.
Lots of potassium for even more brain power.


Eat a Banana a day to improve memory and concentration.


Benefits of bananas

11 Healthy Benefits and Fun Facts:


Currently, there are 1000+ different varieties of bananas growing around the world. However, 95% of banana exports come from a single cultivated variety called the Cavendish variety


Great first food for children, adults, and up into the golden years.


Packed with Vitamin B6, which reduces joint inflammation. It also fights type II diabetes, stimulates the production of white blood cells, and improves your nervous system.


Well ripened bananas contain a fiber in them that maintains and improves bowel function by enhancing the movement of waste through bowels. Eating bananas on a regular basis may help relieve constipation.


 Eating 1 banana a day increases immune system support.


Regularly eating them can lower your risk of Kidney Disease by 40%.


Bananas contain phytosterol which lowers the level of cholesterol in the blood and maintains the health of blood vessels.


Helps curb sugar cravings. Eating sugar in the form of a whole fruit has a much different effect on the body than consuming isolated (processed) sugars in sodas, candy, and sweets. Fruit is loaded with fiber, water, vitamins, minerals, and other nutrients which make it so healthy that research has shown that no one, not even those who suffer from Type 2 Diabetes, should avoid or highly restrict fruit (unless directed by your medical professional*).


 High in potassium (potassium helps normalize the heartbeat. when we become stressed, our potassium levels drop. eating a banana can be beneficial in rising our potassium levels back to normalizing and helping our happiness).


High Iron, helping those with anemia.


Healthy Gut equals a healthy immune system, and recent research has found that the gut has a ‘brain’ of its own, helping control our mood and mental state.



I hope you learned a thing or two…

the more you know, the more you grow.


Your Happy Helper,
Chelsie Brooke
Certified Holistic Nutritionist


* I am not a medical professional. Nor do I play one on tv. But to be fair, I have seen every episode of Grey’s Anatomy (4 times), Private Practice (2 times), House (2 times), so…….. No, seriously, for legal reasons, I am NOT a medical professional. But, Plant-based nutrition did save my life, and my mission is to help as many people as possible with the knowledge I’ve learned along the way. =)

Continue reading “Benefits of Bananas”

Heather’s Healthy Fat Nut Balls

My dark goddess friend, Heather Hauck made me these mouth watering balls after my explant surgery and I’ve been craving them since. I’m all about health and self-love so best believe I’ve been fulfilling my wants while giving my body what it needs.

What makes these balls so magically delicious is the powerful ingredients that they’re made of. Packed with 6 different types of nuts and seeds, along with other healthy goodness, these balls are stuffed with health-promoting nutrients.

Nuts and seeds have been scientifically proven to have positive health outcomes when consumed regularly. People in the blue zones of the world typically eat a handful of various nuts a day (around 2 oz.).

Omega-3 fatty acids are nutrients that our bodies need to survive and thrive, yet doesn’t make on its own. These nutrients naturally protect our heart and blood flow, but we have to get this from either food or a supplement. There are many whole foods that contain small amounts of Omega-3 fatty acids, but some contain much higher levels (such as flax seeds, hemp seeds, chia seeds, and walnuts).

Speaking of walnuts, have you ever noticed how they look like a brain? Walnuts contain brain boosting powers with a decent dose of neuro-protective compounds and antioxidants; this helps achieve optimum brain function. They are loaded with a combination of vitamins and nutrients, like melatonin, that have been linked to improved cognitive function, memory and mental stamina.
As for looking into the future, walnuts may reduce the risk of Alzheimer’s, dementia, and other brain related diseases.

To break it down simply, nuts have been studied and shown to:

– Improve Sleep
– Be Heart Healthy
– Maintain Brain Health
– Improve Metabolism
– Promote Youthful Skin
– Fight Disease and Cancer
– Boost Energy
– Improve mood
– Boost Immunity



Okay, enough about how nuts and seeds are basically superpower fuel, let’s jump into why you’re really here….

Continue reading “Heather’s Healthy Fat Nut Balls”

Explant Nutrition Guide

If you’re looking for a way to help clean out years of build up from chemicals and toxins from all the gung, this guide is for you!

We encounter exposure to heavy metals daily from the products we use on our bodies, cleaners, and even in our water supply and environment.

As we now know with research, breast implants are filled with over 45 chemicals and heavy metals.
These toxins build up over time in our system and can stay for years, causing harm to until we clean them out.


Click here to learn more about Breast Implant Illness and here for a free guide!

There are several ways to detox your body from heavy metals, since we’re focusing on foods, you’re going to learn which foods help fight and break down the build-up. The extra bonus here is that all these foods also help repair and heal our bodies from the way our organs function to our mental health.


To put it simply, aim to eat whole unprocessed foods by following the 90/10 rule.

Meaning, eliminate processed foods and 90% of your diet comes from plants:
& whole grains
The remaining 10% may come from another source like meat or dairy.

If you’re thinking this is a vegan diet, think again. This focuses on eliminating processed foods, (which as we all know plays a major role in our poor health) and fuels our body with pure whole foods. Foods in the 90%, all carry benefits relating to every part of our being, from helping combat illness and disease, the way our heart beats, our lungs, kidneys, bowels, hormones…..they support the most crucial part of our body, our gut health.

Also, I encourage you to read this article about The Brain-Gut Connection.

Gut. Health. Is. Key.

(Photo from unicity.com)

Heavy metal toxicity is related to chronic diseases and a list of symptoms including:

-Joint Pain
-GI Issues
-Female issues (period, hormones, infertility)
-Anxiety & Depression
-Night sweats
-Low Energy
– Abdominal Pain
-Visual Disturbances
-Chronic Infections

There are yummy foods out there that are cost friendly and packed with superhero benefits that carry probiotics, antioxidants, vitamins and minerals.

Heavy Metal Cleaning Foods:

– Leafy greens
– Flax & Chia Seeds
– Garlic
– Onion
– Lemon
– Wild Berries
– Tomatoes
– Cilantro
– Basil
– Rosemary
– Oregano
– Thyme
– Ginger
– Cinnamon
– Turmeric
– Spinach
– Kale
– Grapefruit
– Nuts
– Seeds
– Chorella
– Spirulina

Incorporate these foods as much as possible into your 90/10 daily food intake.
You can start your morning with a glass of lemon water and avocado toast with tomatoes, onion, cilantro, basil, and choice of seeds. Add greens and berries to your smoothies and make a salad for lunch. You can also make a tomato-based sauce using crushed tomatoes, garlic, onion, oregano, & basil. Chili is another amazing recipe that you can use many heavy metal detox foods to. Stir in some hemp seeds to hide an extra boost!


Foods to Avoid:

– Rice (even though rice has beneficial nutrients, the lead levels are high for detoxing. If you do cook rice, make sure to rinse it under cold water for 3 minutes to reduce the arsenic exposure.
– Fish (fish contains high levels of mercury)
– Processed foods are called processed for a reason. They go through a process of fillers and unnatural ingredients added, raising our exposure and levels of harmful chemicals. These foods do not contain nutrients our bodies need to thrive and “gets in the way” of whole foods doing their job.
– Dairy & Meat should not be avoided but consumed with awareness. This is because most meat and dairy products these days are not what the farmers had 80 years ago. The added fillers and chemicals are a biproduct to one of the reasons why so many struggle. When consuming meat or dairy, choose products that are as close to farm as you can get, fresh. Don’t worry, plant based foods carry all the protein and nutrients you need!

Where to begin:

Start by looking at what you’re eating. Track your daily food intake for 24-72 hours, you can do this by keeping a note in your phone or even by taking photos. Focus on how much (& many different kinds) fruit, veggies, whole grains, berries, greens, seeds, nuts, beans, and legumes. Compare to the amount of dairy and meat, as well as your processed foods.

Tracking your food is a way to really see what’s going because you literally see it on paper. Keep track of your daily food and drink intake by keeping a note in your phone or snapping a photo. This will allow you to reflect on what you’re getting in and show you where small changes can be made to create a big difference.


Meal Planning and Tips:

-Meal prepping will save you on time and frustration. This also allows you to have more control over what you’re going to eat and plan. You can make ready-to-go smoothie bags to keep in the freezer and cook beans, baked veggies, and other meals to keep in the refrigerator.

-Have at least one fruit or vegetable at every meal.

-Make your own trail mix with nuts, seeds, and dried fruit.

-You can make numerous detox smoothies using recipes with ingredients like berries, lemon, cilantro, parsley, apples, seeds, coconut water, and greens.

-Add seeds like hemp, chia, and flax to smoothies, oatmeal, and toast.

(photo deliciously provided by Kelly Jilson)

-Spices and herbs like cilantro and turmeric are packed with powers that help break down heavy metals. Look for ways to add them to your dishes like making a tomato sauce with basic, oregano, garlic, and onion.

Variety is key! Since each different plant food is unique, they all have unique benefits. An apple and a banana are both a fruit but help our bodies in different ways.

-Drink plenty of water. First thing in the morning, at your meals, and sipping in between. Water hydrates all 37.2 trillion cells in our bodies, helping us cleanse and repair.

This is not a strict diet that tracks calories, carbs, or protein. This looks at the benefits of the food as a whole. If you consume veggies, greens, fruits, berries, seeds, nuts, beans, and legumes, also whole grains, you will receive all the vitamins, minerals, and nutrients that you need, including your protein! The body is magic like that with plant-based foods!

This is a lifestyle of eating that protects and fuels our bodies while helping us become the happiest and healthiest version of ourselves.

This change isn’t expected to happen over night and I want to make sure you know one thing:  you are amazing just for reading this far in an article about nutrition. Maybe you’re curious or ready for change, whatever the reason is, I hope you’re able to take something away from this.

I must also note, all of our bodies work differently, if you feel this isn’t for you, that is okay!

Have fun in the kitchen, get creative with your foods, and know that what you’re eating plays a big part in you charging and maintaining your super powers!

***If you have any serious medical issue, consult with your doctor before making major lifestyle dietary changes to track medication.

Every small change creates a big difference in our health and our happiness. ❤


Your Happy Helper,
Chelsie Brooke
Certified Holistic Nutritionist

Explant Guide

“It takes a superhero to follow their intuition and make choices to create the life they know they are worthy of, filled with love, happiness, and health. The decision to go through with this surgery is purely one that is made from within since there are no tests before hand to prove that this for sure will help you. However, there are thousands of women, including myself who have listened to that voice and have made it to other side with a story to tell about healing. We all have our own personal journeys and circumstances, but our emotions are the same. We are all more alike than we are different and I thank you for connecting us to this part in our journeys.” -Chelsie Brooke

This Explant guide was created by two women who have lived, healed, and seen the light through removing our implants. We’ve teamed up to tell our stories of preparation and healing of our minds and bodies.
Since all of our stories are unique, there may be some missing information in here. We really just wanted to speak on the things that worked for us. Since our experiences were different, we’re confident that you will find some useful information in here and hope that you feel supported and loved!

To dive deeper into our explant journeys, be sure to follow us on Instagram! We both share a passion for health of the body and the mind, as well as live for love ❤
Connect with Steph:  @Stephdrempel
Connect with Chelsie: @happybehealthy

me & Steph

Continue reading “Explant Guide”