“Eat chocolate—be happy! Antioxidants in dark chocolate, called polyphenols, help reduce stress. Phenylethylamine, also found in chocolate, produces endorphins in the brain’s ‘feel good’ molecules, giving you a slight euphoric sensation. If you were looking for another reason to eat chocolate, it has been suggested that eating moderate amounts of 70 percent dark chocolate reduces your risk of heart disease.”—Jeremy M., Whole Foods Market

“Start each day with the power of two—a clear purpose and focusing on two important, yet very different, ‘to-dos’:

Photo courtesy of Now Essential Oils.

  “Think of a happy memory or relaxing place you have been. This can be a great mood booster.” —Stephanie Parmely, PhD, psychologist 

 “Start your day on the mat. Keep a yoga mat rolled out and ready for use when you wake up in the morning. Start your day with stretches, crunches, and upper- and lower- body weight workouts. This will give you an immediate energy boost, supplement your workouts, and support overall health and wellness—even if you can’t get to the gym later in the day.”—Rob Kram, fitness director at California Family Fitness

“Take your body weight (in pounds), and divide it by two—that’s how many ounces of water you should drink every day.”—Dr. Roger S. Brisbane, chiropractor

“Breathe easy. This breathing exercise will ease tension and help you relax in just a few minutes: Inhale through your nose to the count of four, hold your breath to the count of four, exhale through your nose to the count of four, repeat four times, and notice how much more relaxed you feel.”—Cheryl Mattox, LMFT 

“Stretch daily—even if it’s just for two minutes. It will make a difference.”—Dr. Roger S. Brisbane, chiropractor

“Roll with the punches. There are many self-care techniques you can try at home to soothe sore muscles and de-stress. Use foam rollers and tennis balls to loosen tired muscles, increase body movement and alleviate pain. Additionally, scalp and facial massages are easy to do anywhere, any time, to relax and refresh.”—Rob Kram, fitness director at California Family Fitness

“End your day with stretches. Tackling tight muscles before bed allows the body to stay flexible during sleep when gravity and excessive movement won’t threaten to re-tighten muscle. This can also contribute to a more restful and satisfying sleep.”—Rob Kram, fitness director at California Family Fitness

Photo courtesy of Orange Theory

Get in a workout with a friend you have been meaning to catch up with—it’s an ‘all in one’—laughter, positive energy, calorie burn and quality time with a friend!”—Jaime Hodges, head trainer at Orangetheory Fitness Folsom

“Drink your water. If you’re only two percent dehydrated, you’ll burn 30 percent less calories—not just while working out but all day long! Rule of thumb: 40 ounces of water by noon and 40 by 6 p.m.”—Lorri Ann Code, AFAA certified personal trainer, primary group exercise trainer and author

“Exercise for at least 30 minutes, three times per week—it will help lower your stress levels and you will sleep better.”—Dr. Roger S. Brisbane, chiropractor

“Self-care is NOT selfish! Choosing to carve out time to be more active isn’t vain—it’s about increasing your overall health and longevity.”—Sharon Thompson, certified personal trainer

“Exercising, even 12 minutes a week, can improve mood and health, so make time to walk, do push-ups, sit-ups—anything—for even five minutes a day.”—Stephanie Parmely, PhD, psychologist 

“Sipping warm water throughout the day helps the body re-hydrate and assimilate much faster than cold water!”—Manas Kshirsagar, ayurvedic practitioner

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“Don’t skip breakfast. Sumo wrestlers skip meals and wait four to six hours between meals, which makes your body eat away at lean muscle (aka ‘your calorie burning engine’) and store more fat. Starting your day with breakfast kicks off your day with energy and literally ‘breaks the fast.’”—Lorri Ann Code, AFAA certified personal trainer and group trainer, owner of Mama Bootcamp, Inc., and author of ‘52 Ways to Find Your Mojo: A Guide to Transformation, Inspiration, and Fitness’

“Stop working through your lunch. Most people have very busy lives, and it’s so important to make the most of the time you have. Studies show that consistent, shorter workouts daily (as opposed to one or two hours on the weekend) are much more effective! Try this express workout, which only takes 15 to 20 minutes: plank 60 seconds, 30 squats, 20 push-ups, 30 lunges, 20 dips. Run through this two to three times per week (Mondays, Wednesdays and Fridays) and walk for 30 minutes over your lunch breaks (Tuesdays and Thursdays). Bam! All done and you come back refreshed and energized to tackle your afternoon projects!”—Lorri Ann Code, AFAA certified personal trainer, primary group exercise trainer and author

“Take a hot Epsom salt bath right before bed—it helps you relax and sleep more soundly!”—Dr. George Hudson, ND

“Avoid caffeinated beverages after 3 p.m. to prevent insomnia.”—Meredith B. Rishwain, DO

“Massage is the key to boosting my well-being. It increases circulation, relaxes the muscles and reinvigorates my attitude. I also use Gaia Quick Defense to keep my immune system in balance during this winter season.”—Natalie G., Whole Foods Market

“Exercise. Sounds cliché, but nobody can deny the proven fact that exercise releases endorphins, improves self-esteem, and contributes to positive and energizing feelings. Countless physical health benefits aside, exercise is a ‘no- brainer’ for a happy brain.”—Dr. Karla Alberts, ND

“Doing a daily self-massage with oil before you shower helps to purify the physiology and nourish the nervous system.”—Manas Kshirsagar, ayurvedic practitioner 

“Get at least 30 minutes of cardiovascular exercise three times per week.”—Meredith B. Rishwain, DO

“Avoid simple sugars and carbohydrates.”—Meredith B. Rishwain, DO

Photo by Dante Fontana at Whole Foods 

“The best and simplest fitness advice I can give is to set SMART (Specific, Measureable, Attainable, Realistic, Timely) goals; be consistent and persistent; every day is an opportunity to start anew—it’s never too late to start.”—Kelli Poindexter, CPT and fitness director 

“My top three tips for healthy living are:

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“If you want to build lean muscle while burning fat, you need to perform exercises that stimulate many muscles and expend as much energy as possible at the same time.”—Sharon Thompson, certified personal trainer

FOR THE SOUL

Geometric Pastel Luxe Thank You Notes by Galison, $14.99 at Face in a Book  4359 Town Center Boulevard, Suite 113, El Dorado Hills, 916-941-9401