The Sadkhin Complex of Boca Raton

So here's the problem...most of us think of the holidays as a "season" It starts with Halloween (yes many people count it) and ends on New Year's Day. This should not be the case. The holidays are 2-3 days max, not 9 weeks!

If you are lumping the holidays together you tend to give yourself permission to indulge for that entire period. As many of you know, I am a big fan of the conscious indulgence. In fact, I don't believe in making it through this period on willpower. I want you to choose things that you truly want and enjoy the heck out of the them. Just do it in moderation.

This holiday "season" doesn't have to be one great big gorge-fest. Enjoy each holiday individually.

Halloween is tomorrow. Hopefully, you will toss all of the candy immediately afterwards. The next holiday is a few weeks away so now is the perfect time to choose healthy options and stay on track.

Thanksgiving is just one day. In fact, STAY TUNED, I will be doing a reset challenge in my Facebook Group immediately following. You will feel great and want to continue to feel that way as you finish the year.

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Can you believe it? We’re in the home stretch—just 11 weeks left in 2024! Whether this year has flown by in a blur or felt like a marathon, now is the perfect time to reflect on the goals you set back in January. Don’t worry if some of them have been sitting on the back burner (or the counter...I won't name names, but I have a good friend that I convinced to buy some tupperware and start meal prepping and the box is still sitting on the counter weeks later). It’s not too late to make some amazing progress and finish the year strong!

Reflect and Reignite Your Intentions
Remember those intentions you set for yourself at the start of 2024? Maybe it was to eat healthier, exercise more, reduce stress, or focus on self-care. Whatever they were, this is the time to reignite your commitment to those goals.

Take a moment to reflect:

What did you want to accomplish this year?
What’s still within your reach?
You don’t need to wait for a "new year, new me" reboot. Let’s jump back in now and make the most of the next 11 weeks!

Small Steps, Big Impact
The best part? You don’t have to make huge, life-altering changes overnight. The key to success is small, consistent steps. Here are a few simple ideas to get you started:

Set Mini-Goals: If your original goals feel too big right now, break them down into smaller, bite-sized steps. Want to improve your diet? Start by adding an extra serving of veggies each day or cutting back on sugar during the week.
Move a Little More: Got a fitness goal? Start small—take a daily walk, try a quick 10-minute workout, or add some extra stretches into your day.
Be Mindful of Habits: One of the easiest ways to make change is to adjust your habits. Swap out your afternoon soda for a herbal tea, or trade screen time before bed for a calming book.
Check-in Weekly: Every Sunday, take a few minutes to check in on how you’re doing. What’s working? What needs tweaking? Make adjustments to keep yourself moving forward.

Celebrate the Wins
While it’s easy to focus on what we haven’t done, it’s so important to celebrate what we have accomplished. Whether it’s big or small, every positive change is progress. Maybe you haven’t achieved everything on your list yet, but look at what you’ve already done this year. You’re on a journey, and progress matters.

Take a moment to give yourself credit for:

Sticking to any healthy habits, even when life got busy
Overcoming challenges and obstacles that tried to slow you down
Showing up for yourself and your goals, no matter how big or small the steps

11 Weeks to Make it Happen!
Imagine how incredible it’ll feel to step into the new year already feeling like you’ve accomplished so much! Use these last 11 weeks to finish strong and set the tone for 2025. It’s not about perfection—it’s about showing up for yourself and continuing to move forward.

So, what’s your next step? Let’s crush these final weeks together and make 2024 a year you’ll look back on with pride!

Ready to finish the year strong? Let me know if you need a little guidance or a gentle push—I’m here to help you stay on track and accomplish your goals!

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Let’s be real—trying to maintain a healthy lifestyle when you’ve got a packed schedule, endless meetings, and emails piling up faster than your laundry can feel next to impossible. But don’t worry—staying healthy doesn’t have to mean hours at the gym or preparing gourmet meals every night. With a few strategic hacks, you can keep your wellness on track and crush your to-do list!

So, if you’re constantly juggling work, family, and everything in between, this one’s for you!

1. Master the 5-Minute Workout
Who says workouts have to be an hour long to be effective? Squeeze in short bursts of exercise throughout your day. Whether it’s a quick set of squats while you’re waiting for coffee to brew, a 5-minute yoga stretch between meetings, or a brisk walk during your lunch break—those little moments add up!

Try This: Set a timer for 5 minutes and choose one exercise (like push-ups, lunges, or jumping jacks) to do as many as you can in that time. It’s amazing how quickly you can get your heart rate up!

2. Make Meal Prep Your BFF
Yes, meal prep sounds intimidating, but hear me out: spending an hour on the weekend prepping some basics can be a lifesaver during the week. Think: roasted veggies, grilled chicken, cooked quinoa, and hard-boiled eggs. This way, you can throw together healthy meals in minutes—no need to rely on takeout.

Quick Tip: Use sheet pans to roast a bunch of different veggies at once. Throw in some seasoned chicken breasts or tofu, and you’ve got healthy proteins and veggies ready to go!

3. Build a Healthy Snack Stash
When you’re running between meetings, it’s easy to grab whatever’s convenient (I know your kids' snacks are within easy reach). But having your own stash of healthy snacks on hand will save you from the lure of junk food.

Stock Up On:

Raw nuts and seeds
Fresh fruit
Greek yogurt cups
Veggies and hummus
Mini cucumbers
Keep a few options at your desk or in your bag so you’re always prepared when hunger strikes.

4. Hydration Hacks
I know, I know—I'm a broken record... “Drink more water!” But staying hydrated is key to staying alert and avoiding that dreaded mid-afternoon slump. Plus, it’s great for your skin and digestion!

Hack It: Use a large water bottle with time markers on it to track your intake. Set reminders on your phone or use sticky notes on your computer screen that say things like “Time for a water break!”

If plain water is too boring, add a splash of lemon, some cucumber slices, or a few berries to keep things interesting.

5. Work Smarter, Not Harder
Too busy to take an hour lunch? Make use of what’s known as habit stacking (I know I have mentioned this book before but read...Atomic Habits by James Clear) This is where you combine small habits to maximize your time. For example, if you’re taking a phone meeting, walk around the office or even go outside to get in some steps. Need to brainstorm a new project? Try a walking meeting with a coworker!

Bonus Tip: Try setting a timer to remind yourself to stand up and stretch every hour. A quick 2-minute stretch can boost energy and focus!

6. Make Sleep Non-Negotiable
With your packed schedule, it’s tempting to burn the midnight oil, but skimping on sleep is a recipe for burnout. Aim for 7-8 hours, and set a consistent bedtime—even on weekends. Try winding down 30 minutes before bed by turning off screens, reading a book, or doing some gentle stretches.

Quick Hack: Keep a consistent evening routine. Whether it’s a hot cup of herbal tea or a quick gratitude journal entry, these little rituals signal your body that it’s time to wind down.

7. Plan Healthy Food On-the-Go
When you’re running around from meeting to meeting or traveling for work, eating healthy can feel like an impossible task. But a little planning goes a long way! Before you head out, pack a cooler bag with a few healthy options—think wraps, homemade trail mix, or fresh fruit.

Eating Out Tip: If you’re dining out, don’t be shy about asking for modifications. Swap fries for a side salad, ask for dressing on the side, or go for grilled instead of fried options.

8. Be Kind to Yourself!
Last but not least—remember that healthy living isn’t about being perfect. It’s about progress! If you have a day where it’s all meetings, fast food, and no exercise—it’s okay! Just make a plan to get back on track the next day. Small, consistent changes are what make the biggest difference.

Being a busy professional doesn’t mean sacrificing your health. It’s all about finding little ways to incorporate wellness into your everyday routine—no matter how packed your calendar is. So, here’s to squeezing in more veggies, more steps, and more you time!

Stay healthy and fabulous!

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Let’s have a real chat: don’t you just hate those people who seem to have it all perfectly together? Perfect job, perfect house, perfect hair, perfect… life? Well, guess what? I’m about to let you in on a little secret: nobody is perfect. Yes, even those people who look like they’ve got it all figured out have their own behind-the-scenes bloopers. Because here’s the truth—perfection doesn’t exist. And if it did, I imagine it’d be exhausting and, frankly, a total snooze-fest. My daughter wrote me the most amazing card for my birthday. She wrote how she is glad I am weird and that she loves that I get more and more weird and how boring it would be to come from a "vanilla" family. She said she loves that she takes after me in my weirdness. Isn't that the best gift ever?! Who needs perfection?!

Perfectly Imperfect: The New Goal
I’ve recently adopted a new favorite saying: “perfectly imperfect.” It’s such a relief, isn’t it? Because if we know perfection is impossible, why are we still chasing it? Instead, why not aim for something more realistic, like… 80%? Yeah, that’s right—80% is the new 100%!

Let’s be real—who decided that absolute perfection is what we should all be striving for anyway? Each of us has a completely different definition of “perfect,” so instead of beating ourselves up trying to be flawless, why not focus on being the best version of ourselves? And sometimes, the best version of you is having a good day at 80%. Heck, some days, 60% is a win! The point is to make progress, not to stress over being a human unicorn.

Aim for 1% Better Each Day
The key to reaching your own version of “good enough” is simple: focus on getting just 1% better each day. Doesn’t sound too tough, right? Here’s the magic of this approach: that tiny 1% adds up. It’s called the power of compounding—1% better every day means you’re dramatically improving over time. Soon, that 80% goal won’t just feel doable; it’ll feel like a major win.

What Does 1% Better Look Like?
You don’t have to flip your entire life upside down to make progress. Start with small, manageable changes that build up over time. Here are some ideas to get you started:

Have One Less Soda a Day: Love your fizzy drinks? Cut back just a little. Replace one soda with sparkling water and a lemon wedge.
Add 5 Minutes of Cardio to Your Workout: Already squeezing in some exercise? Great! Throw in an extra 5 minutes. Dance, jog, or even just walk—every little bit counts!
Drink One Extra Glass of Water Daily: Hydration is key! Boost your water intake by just one glass a day. Your body (and skin!) will thank you.
Take a Short Walk After Dinner: Start small. A 10-minute stroll will help with digestion and clear your head. Bonus points if you increase your pace or add more time each week.
Skip Dessert During the Week: You don’t have to banish sweets forever. Just skip that nightly treat during the weekdays, and enjoy a sweet indulgence on the weekend guilt-free.
Fill Up on Veggies: When dishing up dinner, add an extra scoop of veggies and hold back a bit on the starchy stuff. Simple and effective!
Redefine Your "Good Enough"
The beauty of “good enough” is that it’s yours to define. If you’re making even the smallest positive changes, then guess what? You’re doing great! And some days, your “good enough” might just mean surviving the day without losing your mind—and that’s okay. We’re all perfectly imperfect, and that’s what makes us beautifully human.

So, next time you find yourself reaching for the stars, stop for a second. Ask yourself: “What’s my 80% today? What’s my good enough?” Because life is way too short to sweat the small stuff.

Let’s make a pact to celebrate progress, not perfection. Remember, you’re doing amazing—1% at a time.

Stay healthy and fabulously imperfect!

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Here's what I love about birthdays...it's time to look back (perhaps), but I like to think of it as a clean slate. I think we get to clean slate our lives twice a year (counting New Year's of course). In fact, I am Jewish so I like to believe I can clean slate it (yep, using it as a verb) three times a year (we get an extra New Year's in there in case you didn't know). Yay me! Before we wipe the slate let's see how I did this past year.

Another trip around the sun, and naturally, I’m in full reflection mode. Instead of just letting another year pass by, I had set some serious goals for myself—and guess what? I actually followed through! (Okay, most of the time.) Let me share a little about the goals I’ve been working on this past year and let's see how I did.

Strength: I Hired a Personal Trainer (Shout out to Robert at Athletica!)

Let's get real, menopause sucked away my strength. It's no joke! I don't think I could even beat a 5-year-old in an arm-wrestling match. After telling myself for years that I’d "get stronger someday," I finally took the leap and hired a personal trainer. And let me tell you—this has been a game-changer. Who knew lifting weights could be fun? Well, fun might be an overstatement, but I don't hate it. Now I can (possibly) even take down my daughter in that arm-wrestling match (actually don't tell her I said that just yet). I’m not out there breaking any world records, but I can carry more groceries in one trip than I ever could before. Now that’s progress!

Flexibility: I’m Finally Taking the Time to Stretch!

For years, I ignored the gentle whispers of “you should stretch more” until they turned into full-on body screams. So, this year, I made flexibility a priority. I’ve been dedicating time each day to stretch, and guess what? I'm not sore after a workout anymore. I get up from the couch without saying "oy" (you know you do that!) Stretching has improved my posture, reduced my tension, and honestly, it just feels amazing.

Food Detective Mode: I’m Analyzing What Makes Me Feel Great (and What Doesn’t)

This past year, I made it my mission to really pay attention to how different foods affect me. I didn’t want to just eat "healthy"; I wanted to eat in a way that made me feel energized, light, and fabulous. So, I got curious about what foods make me feel fantastic and which ones make me bloat up like a balloon. Let’s just say, there are a few former "favorites" that I’ve had to kindly es**rt off my plate. But hey, feeling great every day is totally worth it!

Friends: I Took Time for My People

In the midst of work, wellness, and the craziness of life, I made sure to prioritize one of the most important things—my friendships. This year, I was intentional about taking time for my people, whether it was a quick coffee date, a long phone call, or a much-needed girls' night out. It’s easy to get caught up in the hustle, but making time for friends has filled my cup in ways that no self-help book ever could.

Looking Ahead: What’s Next?

Perhaps I don't need to "clean slate it" after all. Seems like this year turned out just right!

Here’s to another year of progress—whether it’s lifting a little heavier, stretching a little farther, or simply enjoying the journey. Thank you all for being part of it, cheering me on, and inspiring me to keep pushing myself to grow stronger, healthier, and, of course, happier.

Let’s keep going, friends. Stay fabulous and full of joy!

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Let’s talk about something many of us dread but need to tackle head-on—menopause. Turns out, it's not just for old people (that's what I thought when my mom went through it). So, the big "M." It’s that fun little phase of life where our bodies decide to throw the ultimate curveball. And while it definitely has its challenges (okay, it can really suck), we can manage it with a little knowledge, humor, and support—from ourselves and our partners!

What Exactly Is Menopause?

Menopause is the natural biological process when a woman’s reproductive hormones (mainly estrogen and progesterone) start to take a permanent vacation. The average age is around 50, but it can happen earlier or later. And while it officially means a year without a period, the real fun happens during the lead-up—perimenopause.

So, What Are the Symptoms? Brace Yourself!

Here’s a list of some of the delightful symptoms that menopause can gift us:

Hot Flashes: Think sudden, unexpected bursts of feeling like you’ve been dropped into a furnace. Sweating, flushing—it’s like summer all year long, but not the good kind.
Night Sweats: Same as hot flashes, except while you’re trying to sleep. (Spoiler alert: they’ll wake you up.)
Mood Swings: One minute you’re laughing, the next you’re crying, then suddenly you’re yelling about how your favorite show was canceled 10 years ago. Emotions, they’re a rollercoaster.
Weight Gain: Ah yes, that stubborn weight that loves to cling to your midsection and refuses to leave, no matter how many salads you eat.
Fatigue: Why is it that even after a full night of sleep, you feel like you could nap through the entire weekend?
Brain Fog: Suddenly can’t remember why you walked into the kitchen or what your neighbor’s name is? You’re not losing it; it’s just your hormones playing tricks.
Sleep Issues: Insomnia, waking up multiple times a night—thanks, menopause, for making us feel like we’re starring in a bad jet-lag commercial.
Libido Changes: Because, of course, our bodies decided that having a shifting s*x drive would be a fun extra challenge.

What Can We Do About It?

The good news? While we can’t hit "pause" on menopause (if only!), there are some ways to make it a little easier to deal with.

Hormone Replacement Therapy (HRT): This can help balance out those hormone levels, but it’s not for everyone. Talk to your doctor to see if it’s a good option for you.
Diet & Exercise: Eating a healthy, balanced diet and staying active can help with weight gain, boost energy levels, and even ease mood swings. Plus, exercise is a natural way to manage stress.
Stay Cool: Layered clothing, fans, and cooling pillows can help you survive those hot flashes and night sweats.
Sleep Strategies: Establish a bedtime routine, avoid caffeine, and try relaxation techniques like meditation to help combat insomnia.
Supplements: Check out the supplements I believe can help you through this challenging period. Again, check with your doc before adding anything new.
Stay Connected: Talking to other women going through the same thing can be incredibly helpful. You’re not alone! Join my awesome new FB group here!

For the Guys: What You Need to Know (and How to Help)

Gentlemen, listen up! If your partner is going through menopause, there are a few things you should know to be the MVP of support.

Understand It’s Not Personal: If your partner is moody or distant, it’s not about you. Menopause messes with emotions and energy levels. Just be there for her.
Offer Empathy, Not Solutions: Sometimes we just need someone to listen. You don’t need to fix it, but saying “I’m here for you” goes a long way.
Help Her Stay Cool: If you notice her fanning herself or waking up drenched in sweat, offer to adjust the temperature, bring a fan, or swap out blankets. Little gestures like this make a big difference.
Encourage Healthy Habits: Join her in exercising or making healthier meals. This will not only support her but strengthen your relationship.
Be Patient with the Libido Changes: Yes, menopause can mess with the s*x drive, but intimacy doesn’t have to disappear. Keep the lines of communication open, be understanding, and don’t rush things.
Respect the Brain Fog: If she’s forgotten something or is feeling scatterbrained, be patient. We’re doing the best we can while our hormones are playing tricks on us.

Menopause is no walk in the park, but with the right knowledge and support system (and a little humor!), we can get through it. Whether you’re going through it yourself or supporting someone who is, remember: it’s a phase, not forever. Let’s make menopause as manageable—and dare I say, as empowering—as possible. We’ve got this, ladies! And men, with your support, we’re even stronger.

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I just received a new shipment of our Sadkhin Blend teas. Whether you are on the Sadkhin program or not, these teas offer amazing digestive support.

The synergistic combination of the daytime and nighttime tea blends is essential for providing a comprehensive approach to weight loss by supporting your body’s needs at different times of the day.

During the day, ingredients like **Yerba Mate Leaf** and **Ginger Root** from the daytime blend help to stimulate metabolism and increase energy levels, giving you the boost you need to stay active and burn calories efficiently. **Peppermint Leaf** in this blend also aids in digestion and reduces cravings, helping you manage your appetite throughout the day.

At night, the blend shifts focus to detoxification and relaxation. **Spearmint Leaf** and **Lemongrass** in the nighttime blend have calming properties that help you unwind and prepare for restful sleep, which is crucial for weight management. **Dandelion Leaf** and **Bearberry Leaf** work together to support kidney function and eliminate excess water weight, promoting a leaner physique.

By aligning the active, metabolism-boosting properties of the daytime blend with the calming, detoxifying effects of the nighttime blend, these teas provide a well-rounded and maximally effective approach to weight loss. This strategic combination ensures that your body is supported around the clock, helping you achieve your weight loss goals more effectively.

Reach out to try it for yourself. (561) 409-2137

Put that jar of peanut butter down! Perhaps it seems innocuous. I mean you chose the "less sugar" option, right? Wrong! I had a client today that was telling me about a snack he had yesterday. He dipped his celery in that aforementioned peanut butter. By the way, I didn't tell him to eliminate the snack but I did tell him where to find legit ground up-no additives-strictly peanuts as the only ingredient-butter (Fresh Market or Publix both offer this).

The reason I am mentioning this is to point out that some things may seem like a somewhat healthy option but if you dig a bit deeper you realize they aren't. Let’s talk about something that might not seem so s*xy, perhaps even a little boring, but is actually the secret weapon of anyone who wants to make healthier choices—reading food labels. Yep, I said it! It’s time to put on those reading glasses and take a closer look at what’s really in those shiny packages calling out to you from the grocery store shelves.

Now, I know it can seem overwhelming. Food labels can be a bit like trying to read hieroglyphics, but trust me—once you get the hang of it, you’ll feel like a grocery store superhero.

If you’ve ever found yourself tossing random things into your cart without really knowing what’s in them, this is for you! Here’s why reading food labels is a total game-changer:

You’ll Know What You’re Really Eating: Companies can be sneaky. Just because something says “all-natural” or “low-fat” doesn’t mean it’s actually good for you. Those clever marketers are banking on you not reading the label. But once you do, you’ll know if you’re getting the real deal or just a cleverly disguised sugar bomb. I mean did you even know that the average Acai bowl (which is marketed as healthy) has 12 to 20 teaspoons of sugar in it?!
Check the Ingredients List: This is where the magic happens. Ingredients are listed in order of quantity, so if sugar is the first thing on the list, put it back! Sugar has more aliases than a spy on the run. From "corn syrup" to "maltose," companies love sneaking extra sugar into foods you wouldn’t expect (like bread! Seriously?). By reading labels, you can dodge those sneaky sugars and other not-so-great additives.
Portion Size Reality Check: You know when you eat a bag of chips and think, “That wasn’t so bad,” only to realize later the bag had three servings? Yeah, I’ve been there too. Reading the label helps you figure out just how much of something you’re actually supposed to eat (and how many calories you're really consuming).
Avoid the Chemical Overload: A quick glance at the ingredients can help you avoid foods that are loaded with preservatives, artificial flavors, and all those chemicals you can’t pronounce. (If you can’t say it, do you really want to eat it?)
Beware of Sodium: Processed foods love to sneak in extra salt. Check the sodium content to make sure you’re not overloading. If you see numbers that seem more appropriate for a salt lick than a snack, it’s time to rethink that choice.
Fats: The Good, the Bad, and the Ugly: Not all fats are created equal. Look for unsaturated fats (the good ones!) from sources like olive oil, nuts, and avocados. Avoid trans fats like the plague—they’ve been shown to be harmful to your heart health. (If you see “partially hydrogenated oils,” it’s a big red flag.)
Fun Tips for Food Label Success

Make It a Game: Turn label reading into a fun challenge. See if you can find products with the shortest ingredient list or the least amount of sugar. It’s like a treasure hunt, but the prize is a healthier you!
Don’t Let Marketing Fool You: Just because a product says “organic,” “gluten-free,” or “light” doesn’t mean it’s healthy. Organic cookies are still cookies! Check that label for sugar, calories, and fat content.
Ingredient Lists Are Like Guest Lists: If there are too many names on the list that you don’t recognize, it’s probably not a party you want to join.
Be the Label-Reading Hero of Your Own Life!

Learning to read food labels is one of the simplest yet most powerful things you can do for your health. Plus, it’ll give you a serious edge at the grocery store. You’ll be able to dodge those sneaky marketing traps and make informed choices that make you feel like the superhero of your own health journey.

So next time you’re shopping, don’t just grab and go. Take a second to read that label, have a little laugh at some of the crazy ingredients, and walk away with food that’ll truly nourish you. After all, you deserve the best!

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We’ve all been there—stressed out and reaching for that oh-so-comforting pizza, a tub of ice cream, or a glass of wine. Let’s face it, those comfort foods can feel like a warm hug when life gets a little overwhelming. But here’s the thing: while these treats might give you a quick boost, they’re not doing you any favors in the long run.

When you lean on unhealthy foods to manage stress, it might feel good in the moment, but eventually, you’re left feeling sluggish, unfocused, and, well, more stressed. Your body craves real nourishment, and when it’s not getting what it needs, everything—from your energy levels to your mood—takes a hit. So, let’s flip the script and talk about foods that actually help fight stress instead of adding to it.

Foods That Fight Stress (and Taste Good Too!)
If stress has been knocking on your door more than usual, it’s time to start filling your plate with foods that do more than just taste good—they help you feel good too. A balanced diet packed with whole grains, leafy veggies, and lean proteins is the way to go. These stress-busting foods aren’t just delicious; they’re your ticket to feeling calmer, sharper, and happier.

Here are some top picks for stress-fighting foods:

Avocado: This creamy, versatile fruit is a stress-busting powerhouse. Thanks to its high glutathione content, avocados help block the absorption of fats that can cause oxidative damage. Plus, they’re packed with vitamin E, folate, and beta-carotene. Just keep an eye on portions—avocados are high in fat (the good kind, but still!). I like to limit it to 1/4 of one per day (this is my favorite food so I have been known to get out of control!) Just keep the pit in it and stick it in the fridge so it stays fresh.
Blueberries: Next time you’re stressed and need a snack, grab a handful of blueberries. These tiny berries are loaded with antioxidants, especially anthocyanin, which boosts brain function and helps you stay sharp and focused. I throw them on top of a Greek yogurt for an excellent snack!
Chamomile Tea: Swap that coffee for a cup of chamomile tea. Not only does it soothe your nerves, but studies also show it can help reduce symptoms of anxiety. It’s like a warm hug in a mug. Have a cup after dinner while watching Netflix instead of that unhealthy snack that's your usual go-to.
Dark Chocolate: Yes, you read that right! Dark chocolate is actually good for you—in moderation. It has antioxidants that help combat stress. Just remember, a little goes a long way! I typically tell clients to get the individually wrapped squares and take just one.

When stress strikes, it’s easy to reach for the nearest bag of chips. But with a little planning, you can have stress-busting snacks on hand that are just as satisfying. Try these:

Walnuts: Perfect for snacking, these tasty nuts help keep your stress levels in check. Add them to a salad or munch on a handful between meals.
Pistachios: Not only are they delicious, but cracking open pistachios can also be surprisingly therapeutic. Plus, they help lower vascular constriction, which is great for your heart. Keep in mind for the nuts to just grab a handful and put the bag away.
Leafy Greens: Spinach, kale, and other leafy greens are loaded with nutrients that boost your mood and keep stress at bay. They’re easy to add to salads, smoothies, or even sneak into your favorite dishes.
Fermented Foods: Yogurt, kimchi, and other fermented goodies are fantastic for gut health, which plays a big role in your mental well-being. I have been really into the sauerkraut from Trader Joe's lately. It even has pickles in it! A happy gut means a happier you!

So, the next time stress starts creeping in, you’ll know exactly what to reach for. Your mind and body will thank you!

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