Growing up in Nara, Japan, I always loved eating “wagashi,” or traditional Japanese sweets. My favorite was pudding and cakes made with “anko,” which is sweet red bean paste.

But when I moved to the U.S. and became a nutritionist, I couldn’t believe the dessert selections at the grocery stores. They were too rich and sugary for me. So I started making recipes inspired by my childhood.

Now when people ask me how they can get rid of their sweet tooth, I tell them they don’t need to. By being more mindful and making small adjustments, sweet treats can actually be a healthy and even medicinal part of your diet.

Here are some my go-to desserts when I need a sweet fix:

There are two types of Japanese sweet potatoes that I like: “satsumaimo,” which has a purple skin and a pale yellow flesh, and “murasaki imo,” which has purple skin and flesh. You can typically find both at American supermarkets.

Japanese people are crazy about baked sweet potatoes, called “yaki imo.” I bake a medium-sized sweet potato in the oven for about 60 minutes at 425 degrees Fahrenheit.

You can adjust the cooking time depending on the size. These sweet potatoes are so concentrated in flavor that they don’t need much else to be delicious.

I also make sweet potato wagashi from steamed or baked sweet potatoes, dried fruits, chestnuts, cinnamon, matcha and a bit of sea salt. These ingredients are packed with nutrients!

I’m a huge fan of adzuki paste, or “anko.” You can find it at Asian supermarkets or online. Typically, anko is made with a lot of sugar, so when I make my own, I use alternative natural sweeteners like dates, goji berries, cinnamon or persimmons.

To prepare anko, I soak red beans overnight, drain them, then combine all my ingredients — beans, a 2-inch piece of konbu seaweed, dried fruits, chestnuts, cinnamon and sea salt — in a rice cooker and set it on the brown rice setting.

It can be used in a variety of desserts, including “an-pan,” a soft bread with anko filling, “ohagi,” a rice cake covered with anko, “zenzai,” a sweet adzuki bean soup, and “dorayaki,” an anko-filled pancake.

Adzuki beans are also frequently used medicinally and ritually in Japan. We like adding them in recipes meant to promote health, peace and wealth. They are high in fiber, protein, magnesium, potassium and vitamin B.

The dried fruit aids digestion and overall gut health, and the cinnamon can help boost metabolic and immune function. When it comes to beans as surprising desserts, I’m also a big fan of edamame paste, called “zunda.” It pairs perfectly with tofu mochi, which is made with tofu and rice flour.

Dates are naturally sweet and high in vitamins, nutrients, fiber and magnesium. Dark chocolate provides us with antioxidants that are great for heart health and fighting inflammation. 

The way I prepare it is simple: Just cut down the middle of a dry Medjool date and stuff it with a small piece of dark chocolate and a walnut. That’s it! You can try different combinations of fruits and nuts, too.

Berries are filled with polyphenols, which are antioxidants found in plants that can help defend against inflammation and boost cell health.

I don’t add any sugar to my jam. Depending on the season, I use a handful of frozen or fresh organic berries (usually a combination of raspberries, blackberries, strawberries and blueberries) mixed with apple sauce, a slice of organic orange with the peel still on, a little bit of dried goji berries, flaxseed and cinnamon powder. Sometimes I will add a dash of rum for a little kick.

I start with medium heat. After the mixture starts to boil, I immediately reduce it to low heat, then let it simmer for about 40 minutes with the lid on. I’ll occasionally stir it to keep it from burning. Then I turn off the heat and let it sit for about an hour with the lid on.

You can keep it in the fridge for about a week or two. I like serving it with dark chocolate, vegan matcha cake or chia seed pudding. This jam tastes heavenly when spread on a slice of whole wheat bread, too.

I call this my “Que Sera, Sera” pudding. Just like the song, “whatever will be, will be,” so add whatever you want to personalize it. I enjoy this dessert because it is packed with protein, fiber and omega-3 fatty acids.

My go-to recipe:

• 3 tablespoons of chia seeds
• 1 tablespoon of ground flax seeds 
• 2 cups unsweetened soy milk (or any non-dairy milk)
• 2 ripe bananas
• 1/4 cup choice of dried fruit — goji, mango, date, apricot or any of your favorites
• 1/2 tablespoon of cinnamon, matcha or unsweetened cacao powder
• A handful of frozen or fresh berries or roasted walnuts (as optional toppings)

Put these ingredients in a mason jar, combine well, and place into the refrigerator overnight.

Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised Nara, Japan, her approach focuses on a plant-based diet. She has worked in nutritional roles at substance recovery centers, charter schools and food banks. Follow her on Instagram @michian_rd.

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When Phoebe Merrick first arrived on Waiheke Island in New Zealand, she thought she’d only be there for two months.

It was June 2023, just before Merrick’s final year of college, and the Virginia native planned to work a summer internship at a winery on the island. “I was like, ‘This cannot be real,'” Merrick tells CNBC Make It of the view while ferrying over from Auckland. “I just thought it was so beautiful.”

Two years later, Merrick is still on Waiheke and getting ready to move into a new house with her boyfriend, Reuben Sandoy, who grew up in the area. The two met during Merrick’s summer program and, by autumn, Sandoy had traveled to meet her family in the U.S. and the two decided they would live together abroad.

Merrick, 22, works remotely as a freelance marketing and social media manager while Sandoy, 29, runs his own plumbing business on the island. Together, the two make roughly $132,000 U.S. dollars per year.

Here’s how they live and spend their money on Waiheke.

Waiheke Island is the second-largest island in the Hauraki Gulf of New Zealand and is a roughly 40-minute ferry ride from Auckland. The area is known for its wineries and beaches.

Roughly 9,000 people live on the island during the winter, and the population swells to upwards of 45,000 each summer. More than 900,000 people visit the popular tourist destination each year, and it’s sometimes referred to as the “Hamptons of New Zealand,” where the rich and famous vacation.

But ultimately, what drew Merrick to Waiheke is the reason why Sandoy has lived there the majority of his life: the beautiful scenery and slow pace of living.

As a local, Sandoy appreciates that everything is close and there’s little traffic. He also has little competition as a plumber to earn business on the island.

Adjusting to life far from home took Merrick some time. There were differences in routine, like driving on the other side of the road and living without the conveniences of Amazon delivery.

It also came with a level of culture shock around money and the price of living far from a big city.

“I felt like a millionaire when I first came over,” Merrick says, noting that paying with the strong American dollar versus the New Zealand dollar made her savings go farther. As of May, $1 USD is worth about $1.70 NZD.

Her earnings don’t go as far in local currency, but “it’s worth it for the lifestyle for me. I love living on an island,” Merrick says.

Here’s how Merrick and Sandoy spent their money in April 2025.

• Savings: $4,689
• Food: $854 for groceries and dining out
• Transportation: $504 for gas, rideshares, ferry tickets and bus fare
• Discretionary: $297 for shopping, pharmacy needs and sporting event tickets
• Health insurance: $59 for private coverage
• Phone: $26

Living on an island like Waiheke is expensive.

The couple has been living in Sandoy’s mother’s house rent-free for several years. What they saved on rent they’ve funneled away for a down payment, mortgage payments and future renovation costs for a new house.

After their savings, the couple’s second-highest spending category was for food. Food costs are high because a lot of things have to be imported; going out to eat also comes at a premium when many restaurants cater to wealthier tastes and higher budgets.

“You’ll go to restaurants, and it won’t be like just a casual pizza or burger — it’ll be a truffle ravioli or caviar on crayfish and all of that,” Merrick says.

The two enjoy food and are willing to spend on it — Merrick likes to host dinner parties and cook most meals, especially if she can recreate American recipes she misses, while Sandoy enjoys little luxuries like a steak dinner. “It’s probably what we enjoy spending the most money on versus anything like shopping or going into the city,” Merrick says.

The couple’s third-largest budget item for the month was on transportation — Sandoy drives around the island for work and spent about $800 NZD, or about $470 USD, on gas. Merrick prefers to take the bus around the island; the two will also visit Auckland via ferry and use rideshares to get around for the day.

New Zealand has a free health insurance program, but Sandoy pays an additional $100 NZD, or about $58 USD, per month for premium coverage. Merrick is on her parents’ health insurance and schedules doctors appointments for when she visits home in Virginia.

Sandoy says he’s been preparing to buy his own home with Merrick since they began dating, but the housing market has been tough to navigate. Real estate prices jumped in 2021 and remain elevated compared with pre-pandemic trends.

In late May, Sandoy closed on a house worth $1.055 million NZD, or nearly $621,000 USD, handing over a 10% down payment. While the price is “pretty average,” Sandoy says, he says he was able to afford it because it’s a fixer upper in need of renovations. Sandoy and Merrick have both been saving for future mortgage payments and renovation costs.

They moved in right away and will live there while renovating the three-bedroom, two-bathroom home over the next year.

“We’re both very excited to renovate together,” Merrick says. “It is something that we both find quite fun. It’s a great financial step to take as a couple, so it will be worth it in the long run, even if it is a bit scary right now.”

Sandoy works up to 50 hours per week doing repairs and home projects for clients on the island; he makes around $153,000 NZD, or roughly $91,000 USD per year. It’s labor-intensive work involving “crawling underneath houses or working out in the elements.”

Sandoy says his job can be demanding because he’s self-employed.

Merrick works about 40 hours per week doing social media and marketing for four local clients she found via a Facebook message board. She makes $70,000 NZD, or roughly $41,000 USD, per year. As her own boss, Merrick says she’s able to make a little bit more than what other entry-level marketing roles typically pay in New Zealand.

Merrick never had a full-time job in the U.S. but says “moving to New Zealand definitely changed my perspective on work-life balance.” Workers are generally entitled to four weeks of paid leave each year on top of about a dozen public holidays.

Merrick says many of her friends from college work over 40 hours per week, and some have as few as three vacation days per year. Merrick says that her contract jobs are flexible and her supervisors value taking breaks.

“All my bosses are very understanding and definitely believe in taking time off as well, [including] for mental health,” Merrick says.

“I definitely do feel a lot happier just because my lifestyle is different,” she adds. “Back in the U.S., everyone was too busy to spend time with each other [due to] work.”

On Waiheke, meanwhile, “people have a lot more free time, and we’re able to all spend time together, and it feels a lot more social,” Merrick says, whether it’s going to the beach or traveling around the island and greater New Zealand together.

Conversions from New Zealand dollars to U.S. dollars were done using the OANDA conversion rate of 1 NZD to 0.58 USD on May 16, 2025. All amounts are rounded to the nearest dollar. 

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As a leadership consultant who studies workplace psychology, I’ve spent 30 years working with high performers across all industries. Again and again, one truth keeps proving itself: Being artistic in some way can transform you.

Even Steve Jobs agreed when he was interviewed for the PBS documentary “Triumph of the Nerds” in 1995: “I think part of what made the Macintosh great was that the people working on it were musicians and poets and artists and zoologists and historians, who also happened to be the best computer scientists in the world.”

Of all the artistic fields, I’ve found that mastering a musical instrument is the most powerful for rewiring the brain for greatness. Playing an instrument — whether it’s the piano, trumpet or guitar — activates nearly every part of your brain: motor control, pattern recognition, emotional regulation, creativity and stamina.

That’s why I believe parents should encourage their kids to learn an instrument as early as possible. Studies have consistently found that children who learn music are more likely to have increased IQ scores and better language development.

Plus, it encourages their brain to operate at full capacity, building the neural foundation for mastery in pretty much everything. Here’s why:

1. You make visualizing success second nature

Musicians don’t just practice, they fantasize. They see the stage, hear the notes and feel the outcome long before it happens. Hence, musicians build skill while just visualizing playing. That ability to rehearse and mentally simulate outcomes is a superpower: You learn not just react to reality, but to create it.

2. You develop a sacred relationship with time

When you practice an instrument, time stops being abstract. You feel in real-time the cost of distraction and the miracle of being fully focused.

Over time, you become fiercely time-conscious — not in a stressed way, but in a sacred one. You don’t want to rush, you want to make it count. This discipline shapes everything, from how you run meetings to how you build relationships.

3. You stop running from discomfort

Every musician has to face the parts of the music they hate and struggle with. There’s no shortcut. You can’t outsource it, nor avoid it. You have to lean in until the failure becomes fluency.

While most people avoid uncomfortable moments in life, playing an instrument teaches you to seek those moments. You no longer panic at pain; you see it as a sign of growth.

4. You learn that emotions are designable

Music isn’t just output. It’s a way of regulating your inner world by changing your emotional state with sound, breath, rhythm and in how you prepare.

It becomes an invaluable skill you carry into everything, like before a stressful conversation or during a conflict. You don’t just express emotions anymore — you direct them.

5. You realize boredom is just feedback

Musicians don’t just play scales mindlessly. They know what they’re aiming to improve: precision, control, phrasing. Without that goal, their attention drifts, and practice becomes boring.

We often think stuff we do is boring, but boredom is feedback. It’s your brain telling you: “Show me what this is building toward.” The insight that boredom is the absence of a goal changes everything. Instead of labeling tasks as boring or dull, you ask, “What’s my goal here?”

This makes you sharper, more engaged and harder to distract in any setting.

6. You turn being stuck into invention

Sometimes you can’t play it right. Your hand won’t stretch. Your fingers trip. So, you try it a different way. You improvise, rearrange, compose. Suddenly, the failure becomes fuel. This teaches you a profound lesson: When you can’t follow the map, draw a new one. Innovation isn’t a gift; it’s a response to friction.

7. Your standards rise and stay high

Once you’ve heard the difference between “okay” and “exceptional,” you can’t unhear it. Once you’ve experienced how moments of excellence feels, mediocrity becomes unbearable. Music teaches you to expect more from yourself and others, not out of perfectionism but out of respect for what’s possible.

8. You learn to create for others, not just yourself

When you’re playing an instrument, you can’t help imagining an audience, maybe to impress but mostly to move someone, to say something without words. That habit reshapes how you approach everything.

Your work becomes an expression of your standards, your values, your imagination. It forces you to ask: Is this good enough to matter to someone else? Will this make them think, feel, grow?

Your brain’s plasticity and ability to learn allows you to pick up a new instrument at almost any age, so it’s never too late if you didn’t learn to play music as a kid.

1. Pick the one that sparks emotion. You don’t need logic here. What’s an instrument that moves you? That makes you feel something? Piano, guitar, trumpet — follow the spark.

2. Practice for at least 20 minutes a day. Studies show that 20 to 30 minutes of focused practice can induce measurable brain changes, particularly in areas tied to motor skills and attention.

3. Celebrate improvement, not performance. Don’t worry about being good. Track what you can do today that you couldn’t do yesterday. Mastery is just small progress, compounded with love.

Stefan Falk is an internationally-recognized executive coach, workplace psychology expert, and author of “Intrinsic Motivation: Learn to Love Your Work and Succeed as Never Before.” A McKinsey & Company alumnus, he has trained over 4,000 leaders across more than 60 organizations and helped drive transformations valued in excess of $2 billion. Follow him on LinkedIn.

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Does your life feel OK? Good enough? Or does it make you feel exquisitely alive? Vibrant, hopeful, fulfilled? Excited for the next day, week, and decade?

If it’s the former, you may be living what, in my research and teaching, I’ve come to call a “B+ life,” which is certainly better than a stick in the eye, but can also be more damaging in the long run.

Because when things are “OK” and “good enough,” we rarely make the effort to make the changes to find something better. For instance, an A+ life, filled with authenticity and fulfillment. 

By the way, and to be clear, the “grader” in all this life-rating is not society. It’s not your family or your boss. It’s you.

Hear me out. As a business academic who studies career trajectories, I completely understand that just surviving in this complex economy can sometimes feel like a victory. I also know that life’s many challenges, like the death of a loved one or a struggle with mental illness, can make achieving a “perfect” life unattainable.

But after working with thousands of early and mid-career professionals, as a professor, researcher, and mentor, I know that for many, settling for B+ is not an imperative — but a habit. We get used to living in a suit that’s a size too big or too small, to use an image that for many, feels uncomfortably accurate. 

We tell ourselves, “The dreams I once had were stupid; no one gets what they want.”

Before I list the more concrete signs you’re living a B+ life yourself, a bit of context and background.

I’m a professor and researcher who studies career trajectories. The culmination of my work is a scientifically-validated methodology taught at NYU Stern School of Business in a class called “Becoming You: Crafting the Authentic Life You Want and Need.” On campus and in numerous workshops for the public and within organizations, the Becoming You methodology, and its various components, has been used by more than 10,000 people around the world. 

My method is based on the premise that our purpose in life lies at the intersection of our deeply held values, cognitive and emotional aptitudes, and economically viable interests. Aptitudes and interests are usually self-evident, but unfortunately, very few people actually know their values in specific detail. This information has to be excavated, for lack of a better word, with values testing.

But once it is, we can move away from living by default to living by design. There is no easy hack to it, but the end result is the roadmap from B+ to beyond.

To assess whether you are living a B+ life, consider these five signs:

1. You regularly feel drained, even when your life looks ‘successful’ on paper

Despite hitting external milestones — whether at work or in your personal life — your energy is low and you often feel numb, disengaged, or secretly exhausted. This misalignment can show up in what my values testing instrument, The Values Bridge, calls the “Authenticity Gap,” the measure of how much your outer life doesn’t match your inner truth.

2. Your values show up more in fantasy than in reality

You talk about what matters to you (self-determination, creative self-expression, service, community), but your calendar and choices don’t reflect those priorities. 

3. You feel like you’re performing your life rather than enjoying it

If you’re fully honest with yourself, you would have to admit you are curating your image or chasing validation. Dan Harris, an expert on self-awareness and host of the acclaimed 10% Happier podcast, might frame this as a lack of “mindful presence”; you’re so caught in striving that you’ve lost the ability to just be.

4. You experience recurring friction in key relationships

Conflict, resentment, or emotional distance can show up when you’re suppressing needs, boundaries, or truths about yourself. My research clearly demonstrates that not living authentically has a strong tendency to distort how we connect with others.

5. You fantasize about escape, not evolution

You daydream about quitting, running away, or starting over. This is less about reinvention and more about fleeing a life that feels misfitted to who you actually are.

As I said, for some people a B+ life is more than they ever imagined given their life circumstances. It can indeed be “good enough.”

But for others, more fulfillment and authenticity is a yearning that slowly builds, and along the way, causes increasing discomfort, sometimes ending in the kind of disruption that has us starting again, by our own volition or not.

The antidote is understanding your values in their specific detail, and just as importantly, acknowledging whether you are living them as much as your heart and soul desire. Only then can we break out of our comfort zone, to something that can be even better.

Suzy Welch is an award-winning NYU Stern School of Business professor, acclaimed researcher, popular podcaster, and three-time New York Times best-selling author, most recently with ”Becoming You: A Proven Method for Crafting Your Authentic Life and Career,″ which is also a #1 bestseller on Amazon. A graduate of Harvard University and Harvard Business School, Dr. Welch is a frequent guest of the Today Show and an op-ed contributor to the Wall Street Journal. She serves on the boards of public and private companies, and is the Director of the NYU | Stern Initiative on Purpose and Flourishing.

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Parents want their kids to trust them. They want to be the first person their child turns to with the big stuff, the hard stuff, and the exciting stuff. They want their kids to feel safe enough to ask questions and share emotions.

But none of that happens automatically, and trust doesn’t come from simply saying, “You can talk to me.”

Instead, you go first. Be open and honest. Show them how to navigate uncomfortable emotions and difficult situations. Model it.

This sounds simple, but parents don’t always know how to put it into practice. Here are six things you can do every day to build trust with your child:

As a dual-certified child life specialist and therapist, I support families through some of the most difficult conversations imaginable — including illness, hospitalization, trauma, and loss. I’ve learned that these moments are easier when kids are exposed to open communication every day, not just when life gets hard.

When kids see adults naming and sharing their own feelings, they learn it’s okay to do the same. It gives them quiet, unwritten permission to open up, too.

This might sound like: “I’m feeling a little worried that we’re going to be late for school and work. Let’s work together.”

It’s about modeling. When we name emotions out loud — both the good and the uncomfortable — we teach our kids that feelings aren’t something to hide.

When kids watch their adults avoid certain topics, they quickly learn what’s “off limits,” and might worry about them even more.

This could look like skipping over the fact that a bug has died or dodging a question about someone who uses a wheelchair. But these are missed opportunities. When we avoid the uncomfortable or the unfamiliar, we teach kids that those conversations don’t belong in our home.

Instead, aim to create a space where all questions are welcome, curiosity is met with calm, and honesty is part of everyday life. 

Try using these phrases to navigate difficult talks with your child. 

For many parents, emotional openness doesn’t come naturally. Maybe you didn’t grow up in a home where people showed or shared their feelings freely. That’s okay.

You can still give your child something different. You can even start by sharing what’s hard about opening up: “I didn’t grow up talking about my feelings, but I want to do that with you — because I know it’s important and helpful.”

That level of honesty builds connection. It shows your child that emotional openness isn’t about being perfect — it’s about being present and willing.

We’ve all asked, “How was your day?” and gotten a shrug or a one-word answer.

Try flipping it. Instead of asking your child to open up first, share something from your own day: “Today was kind of a rollercoaster. I was excited about something in the morning, but then something didn’t go how I expected, and I felt frustrated. I took a walk and felt better by the end of the day. And now, I’m excited to see you and hear about your day.”

This models reflection and emotional awareness, and teaches kids how to do the same.

One simple but powerful way to keep communication flowing is to build it into family routines.

In my home, we do “high-low-high″ at dinner. Each person shares a highlight from their day, something that was hard, and another positive moment.

Even my youngest — just two years old — asks for it nightly. It’s become a rhythm that creates space for both joy and struggle, woven into the everyday.

When you talk about feelings, you also open the door to talk about coping skills that can help you handle them.

For example, after naming your frustration out loud, you might follow it with: “When I feel that way, I try to take deep breaths to help my body calm down.”

You can even practice a few calming breaths together before bed. It’s a simple, powerful way to show that regulating emotions is normal and doable.

Kids are always watching. They don’t just hear what you say — they notice how you say it, when you say it, and what you avoid.

If you want your child to trust you with the big stuff, show them they can trust you with the small stuff. Validate their feelings and show them that what’s on their mind matters. Model honesty. Normalize emotions. And create space for real conversations — even when they’re messy or hard.

When you go first, your child can see how it’s done and follow your lead. 

Kelsey Mora is Certified Child Life Specialist and Licensed Clinical Professional Counselor who provides custom support, guidance, and resources to parents, families, and communities impacted by medical conditions, trauma, grief, and everyday life stress. She is a private practice owner, mom of two, the creator and author of The Method Workbooks, and the Chief Clinical Officer of the nonprofit organization Pickles Group.

Want to boost your confidence, income and career success? Take one (or more!) of Smarter by CNBC Make It’s expert-led online courses, which aim to teach you the critical skills you need to succeed that you didn’t learn in school. Topics include earning passive income online, mastering communication and public speaking skills, acing your job interview, and practical strategies to grow your wealth. Use coupon code MEMORIAL to purchase any course at a discount of 30% off the regular course price (plus tax). Offer valid from 12:00 am Eastern Time (“ET”) on May 19, 2025, through 11:59 pm ET on June 2, 2025. Terms and restrictions apply.

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