Here’s Everything You Need to Know About Pre- and Post-Workout Supplements

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You're at the gym, squeezing out one last set of squats, when you see her: that trainer with the cutest workout gear, the shiniest ponytail, and the ever-present shaker bottle. You've never tried a protein shake — but now you're kinda tempted to stop by the nearest smoothie bar.

Pre- and post-workout supplements are becoming ubiquitous, endorsed by everyone from your office accountant to the star of your SoulCycle class. The rise of a friendlier brand of “gym chic," complete with Lilly Pulitzer water bottles and colorful running shoes, has democratized a world once dominated by weight room bros. Supplements are an inheritance from the old days, adapted for the modern market with vegan protein offerings and formulas “exclusively" for women. But are they right for you?


Photo via Tyler Nix/Unsplash.

Think of Supplements as Additional Add-Ons

“I get a lot of questions about pre-workouts and protein," says Caraline Maher, personal trainer, bodybuilding competitor, and former Instagram fitness influencer. (Maher is also a supplement brand PEScience athlete, so it's not surprising that she's used to fielding a lot of questions on this subject.) “In any instance of someone asking about supplements, I always start with telling them that supplements are not necessary in any form."

The clue, Maher suggests, is in the name: “They are there to SUPPLEMENT your diet [and] exercise regimen, simply to help you."

For the majority of Americans, this kind of supplementation really isn't necessary, according to registered dietician Natalie Allen, an instructor of biomedical sciences at Missouri State University (and team dietician for the school's athletes). “[Supplements] may help some people with specific issues," she says — but eating a good diet is more beneficial, especially long-term.

Find What Works for You

“I always tell people the same thing when I get questions like, 'What are your macros? [Macros, or macronutrients, are protein, carbs, and fat — consuming these in certain ratios can support a range of physical goals.] What's your workout routine? What supplements do you take?'" says Maher. Still, she advises readers to proceed with caution.

“I put disclaimers throughout. Disclaimers saying that these are my specific macros/cardio for my specific body, and even if you are the same age, height, and weight, and your name is even Caraline, these numbers will not work the same for you as they do for me. It is extremely individual."

In Maher's case, finding the right supplements has been a matter of trial and error: She uses her specific supplement pre-workout because it doesn't give her migraines and others do; her preferred protein is one of the few that doesn't make her nauseated. “Some supplements may not work the same as they do for others," she says. “You have to find what works for your body."

To Supplement, or Not to Supplement?

“The first thing I do is look at what do you think the supplement is going to help you do, and why do you think you need that?" Allen says.

She suggests reviewing your goals: Are you trying to improve endurance or to build power and strength, for example? Is recovery a factor? You should also consider whether it's possible to get the ingredients you need from dietary sources, which tend to deliver more nutritional benefits. (Check out our fave foods to eat before, during, and after a workout for inspiration.)

1. Pre-Workout: Generally, these supplements are intended to boost energy, which can help with endurance — for instance, if you're training for a marathon.

Most pre-workout supplements include caffeine, although you can also consider using natural sources like coffee or tea, provided you also stay on top of your hydration. “Caffeine certainly has its place," says Allen, noting that numerous studies show it can benefit endurance athletes. But she advises to train with your caffeine intake so your body gets used to it before an event like a race or a soccer game. Nitrates are also thought to help with endurance and are often found in pre-workout supplements — but Allen suggests a more natural source: beets. “You can eat it like a baked potato," she says.

Maher also acknowledges that you don't necessarily need a pre-workout supplement, especially “if you are getting through your workouts perfectly fine without being tired or struggling." But as a matter of personal preference, she loves them. “I'm naturally an energetic person, but deep in [contest] prep when I'm tired and not the most motivated, [PEScience Alphamine and High Volume] are my best friends," says Maher. (In the lead-up to a bodybuilding competition, athletes undergo a physically and mentally exhausting process that involves strict diet and training plans.)

If energy is a regular issue, Allen suggests assessing your eating habits. Depending on when you hit the gym, you might be able to get a boost from a bedtime or pre-workout snack.

2. Post-Workout: These supplements are mainly about protein and are intended to support strength and muscle gains. “If someone is already getting their daily recommended intake of protein, there is no need for protein powder," says Maher. “But if they struggle hitting their protein [target], then 100 percent it will definitely help them!"

Allen identifies vegetarian diets as potentially benefiting from protein supplementation. “If you do follow any type of diet that limits a food group, then supplements can be helpful," she says. “Protein powders can most definitely have their place." She also points to “people who are trying to gain muscle and they either don't have the appetite to eat enough protein to gain weight, or they don't know how to cook it." However, she advises that protein shakes shouldn't take the place of dietary sources of nutrition.

Post-workout shakes are most commonly based on whey protein. “Typically I suggest that people mix that with milk, because milk has more of a casein protein," says Allen. “When you mix those together you get the advantage of the whey protein and the casein protein, and those work in different ways to help you build muscle." Soy protein powders are also increasingly available if you'd rather keep it plant-based.

“I always suggest getting at least 25-30g protein within a few hours of lifting," says Maher, adding, “don't fall for that 20-minute anabolic window BS." (The “anabolic window" is one of those myths about protein used by weight room bros to justify procrastinating with a shake between workout and shower. Let us speak no further of it.) How much protein you need overall is an individual calculation: Allen suggests a maximum of two grams per kilogram of body weight.

Do you swear by supplements? Tell us about your experiences @BritandCo!

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Featured photo via bruce mars/Unsplash.

As much as we used to look forward to taking a sick day in grade school, there's nothing fun about having cold or flu-like symptoms as an adult. Sure, you may get to miss work for a few days, but the body aches, fever, and sore throat combination are awful. It's even worse if your period decides to join the party!

There's so many different OTC (over-the-counter) cold medicines and supplements out there...which leads us to wonder: does Emergen-C actually work, or not? Since we're unsure, we turned to Board-certified family medicine physicians Dr. Laura Purdy, MD, MBA and Dr. Jennie Stanford, M.D., FAAFP, DipABOM to help answer our burning questions!

P.S. You'll find be able to tell the difference between pesky allergies and cold symptoms here — thank goodness!

What's the difference between cold and allergy symptoms?

Polina Tankilevitch

Having seasonal allergies can be confusing when they coincide with cold season. Between kids being back in school and the weather changing, the fall/winter seasons seem to bring on sneezing, coughing, and more. But, how can you tell when you're merely dealing with allergies or something else?

"Colds are viral infections. Symptoms include a sore throat, cough and feeling tired," says Dr. Purdy. Dr. Stanford further explains that viral infections have "traditionally been Rhinovirus species, but it may also be Adenovirus species and others." Colds can also be accompanied by a fever in some cases.

On the other hand, Dr. Purdy and Dr. Stanford both agree allergies are specifically caused by allergens or irritants. "Common Symptoms include sneezing and itchy eyes," says Dr. Purdy. According to the CDC, around one quarter of adults deal with seasonal allergies (raises both hands), so it's not weird if you get confused about when it's time to switch from Claritin to Dayquil.

How should people relieve cold symptoms before heading to the pharmacy?

Anna Tarazevich

Before you head to CVS at the first sign of sneezing and a sore throat, there are a few things Dr. Stanford suggests you do. "Optimizing our immune systems by focusing on overall health and wellbeing can help reduce the risk of infections, including the common cold. This includes eating a healthy diet, being physically active, getting enough sleep, and keeping stress in check," she says.

Unfortunately, Gallupreports that 57% of people feel they're not getting the proper amount of sleep they need. But, this doesn't mean you should ignore your lack of rest just because others are struggling too. Take it from someone whose insomnia impacted their mental health and a nasty bout of the Flu followed by Covid-19 two years ago! "Properly treating other health conditions can also help prevent acute illnesses, like the common cold," says Dr. Stanford.

However, it's not unusual to get a cold because Dr. Stanford says they're the "result of germs spread from contact with others." Taking precautions just helps your immune system work the eliminate the viral infection faster.

Do elderberry and Vitamin C fight off colds?

Polina Tankilevitch

This is where things get a little tricky. Though elderberry and Vitamin C have been hailed as supplements that combat colds, not everyone agrees on their effectiveness. Dr. Stanford says, "While the evidence for Vitamin C in treating colds is mixed, sufficient research suggests that taking vitamin C supplementation can shorten the duration and reduce the severity of cold symptoms." But if you're thinking about relying on Vitamin C supplements, Dr. Stanford is less likely to encourage you to take them because they haven't been proven "to be effective in preventing common cold symptoms."

She also doesn't think you should take elderberry as if that'll also fight off a viral infection. "Elderberry is not effective in preventing colds, and evidence is insufficient to suggest that it is effective in treating the common cold," she explains.

Do you recommend relying on Emergen-C to help combat cold symptoms?

Karolina Kaboompics

So, what's the verdict on taking Emergen-C once it's confirmed you have a viral cold? The brand has several products that range from gummies to drink mixes, all aimed at supporting your immune system — but does that mean they're safe to take? According to Dr. Purdy, they are! "Emergen-C contains Vitamin C which is great for a good and healthy immune system and recovery. It also contains other good for you ingredients that help with your immune system like vitamin E and Zinc."

However, it's valid to want to know if there's a difference between Zicam and Emergen-C. According to Dr. Stanford, there is! "Similar to Vitamin C, evidence suggests that zinc may be effective in reducing the duration and severity of cold symptoms, but it is less likely to be effective in preventing the common cold," she explains. Plainly put, think of the two like this:

  • Zicam = Zinc
  • Emergen-C = Vitamin C

She even says, "Studies suggest taking both zinc and vitamin C could be beneficial!"

Can certain teas help soothe sore throats associated with colds?

Arina Krasnikova/Pexels

Drinking warm tea can help alleviate cold symptoms, though you shouldn't think they're your only defense against viral infections. In conjunction with cold medicines, "throat coat teas really help soothe inflammation and help manage symptoms," says Dr. Purdy. The reason for this is that most "throat support products are indicated to ameliorate sore throat and similar symptoms, often by numbing agents, temperature, and other factors," Dr. Stanford explains. In short, don't be afraid to use tea as a form of hydration while you're sick!

Dr. Purdy says other things you can use to help alleviate your symptoms are a humidifier, nasal spray, and drops. Take it a step further by taking a "steam shower" to "provide some much needed relief."

Shop Emergen-C, Zicam, & Throat Coat Teas

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Emergenc-C 1000mg Vitamin C Daily Immune Support

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I'm not trying to rush into a new year, but 2025 is looking incredibly promising based on the new books coming our way. At this point, I'm going to need more bookshelves to keep up with the influx of electrifying novels I keep adding to my growing TBR pile. So, here's the inside scoop on all the most-anticipated books for next year that you'll want to start thinking about — and even pre-order!

You know I love being your book bestie, so let's jump into these juicy titles and plots that have me buzzing with excitement!

The Most-Anticipated New Book Of 2025:

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Deep Cuts by Holly Brickley (February 25, 2024)

During the fall of 2000 at Berkeley University, Percy Marks and Joe Morrow have a chance encounter that changes the course of their lives forever. Instead of finding Percy's ability to deep dive into the meanings of songs, Joe thinks she's fascinating and has the makings of something great. So when he asks her to give her opinion about songs he's written, Percy doesn't hesitate.

It's the very thing that leads to a long collaboration where they begin writing songs together. However, Joe is the only one who's thrust into the spotlight. As such, Percy feels the rising fury of being in his shadows and longs for more. At this point, she knows she's more than capable of introducing the world to the songs in her heart.

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Bearer of Bad News by Elisabeth Dini (April 29, 2025)

Based in Las Vegas, Lucy Rey lives life as a hairdresser who has a thing against people who can't be upfront with her. Call it karma, manifestation, or bad luck, but she seems to run into the worst secret when she finds out her fiancé hasn't been faithful. With not many options in sight, down-on-her-luck Lucy decides to take on the role of bearing bad news to people.
She's not 100% sure about the job, but it takes her to the Italian Dolomites and promises to render a nice sum of cash if she completes her job. However, she doesn't anticipate the world of secrets she's thrust into nor will she be prepared when she realizes how much she's connected to them.

The Most-Anticipated Rom-Com Books Of 2025

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For One Night Only by Jessica James (January 7, 2025)

Valerie Quinn's show is on the verge of being canceled because of her wild choices, and she's not ready for that to happen. In a hasty attempt to save it, she decides to put her band Glitter Bats back together. It's just the thing she thinks her public image needs. That and a certain bassist — Caleb Sloane.

Sadly, Valerie and Caleb aren't on speaking turns due to an icky breakup that didn't fare well for the latter. But, Caleb's always found it hard to resist Valerie's charm so he decides to give their reunion and faux relationship another chance. It seems like a good ideas, but they'll have to figure out to avoid all the pitfalls that led to their demise if they want things to work in their favor.

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Accidentally Amyby Lynn Painter (January 14, 2025)

Isabella Shay's knee-jerk reaction to claim a pumpkin spice latte that isn't hers backfires when the cute businessman she runs into ends up being the VP of her new job — and he is not happy about her little lie. Blake Phillips isn't who she thought he was at work and she'd rather not have anything to do with him. But, something keeps pulling them towards each other and it makes things harder when they're supposed to maintain their professional composures.

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Better Than Friends by Jill Shalvis (January 21, 2025)

Nothing shakes up your life quite like the disappearance of your parents and the fact your ex is the only person you trust to help you find out what happened to them. Reaching out to Noah Turner isn't at the top of Olivia Porter's to-do list, but she doesn't have a choice because he was a special investigative agent for the National Park Service. Of course he was good at his job and terrible at maintaining a relationship — at least that's what Olivia seems to think.

When they're forced to be in each other's orbit again, old feelings start to come up as the race to find Olivia's parents gets underway. But, Noah and Olivia will have to decide if they trust each other to stop living in their heads so they can have give love a real chance.

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The Matchmaker by Aisha Saeed (February 4, 2025)

Nura Khan's following in her family's footsteps by continuing in the matchmaking business. She's super successful and has an amazing clientele due to how hard she works. Sadly, she's yet to put her skills to good use in her own romantic life. But, her childhood best friend decides to step in when she needs him the most. He's her childhood best friend who conjures up deep feelings in her even if he doesn't know it yet.

However, someone seems to have it out for her when a curated wedding crashes and burns among other odd occurrences. The more her work is sabotaged, the more Nura becomes convinced someone has it our for her. With the help of Azar and her team, she'll try to solve the mystery of who's toying with her before people get hurt.

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First-Time Caller by B.K. Borison (February 11, 2025)

Aiden Valentine's become jaded by love even though he's hosting Baltimore's romance hotline, Heartstrings. He's tired of giving everyone else advice while his romantic life is all over the place, but he can't escape it after an interview with a young girl about her mom's dating life becomes popularized. That mom happens to be Lucie Stone.

In her eyes, she's doing a great job at work and has the support of her family. She never questioned things until her daughter called into Heartstrings and it makes her become open to love. Enter a collaboration with Aiden.

Though they're supposed to be helping Lucie's love life, there's a magnetic connection between them that's undeniable. Lucie knows this little "find romance" thing is meant for her, but she can't but wonder if it's closer than she or Aiden are willing to admit.

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Jane and Dan at the End of the World by Colleen Oakley (March 11, 2025)

Jane and Dan's 19-year-old marriage has reached a crossroads that's threatening to send them in different directions. Well, it's mostly Jane who's become disenchanted with her life. She feels lost in motherhood, her career, and believes she's not the only person Dan has been with. Still, the couple decide to head to the luxurious restaurant La Fin du Monde in celebration of their anniversary. It's just Dan isn't suspecting Jane wants to drop a bombshell on him.

However, her plans are slashed into pieces when a climate activist group takes over the dining area. It's not just that, it seems like they've taken pages from book she wrote. She thought it was a failure, but apparently someone has been drawing inspiration from it.

Jane and Dan must rely on each other since they're privy to how this hostage situation will unfold. Although it's not what she had in mind, maybe it could be the very thing to put the spark back into their marriage.

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Early Thirties by Josh Duboff (March 18, 2025)

Victor and Zoey aren't twenty-something college students anymore, and they're starting to feel every ounce of it. While Victor's found his lane covering the lives of celebrities, Zoey is stuck working for a fashion company that's yet to find a successful way to work with influencers. Still, it's clear to them that the carefree days of their youth seem to be over.
Even worse is the fact their friendship feels like it's falling apart. They're not talking to each other like they use to and it seems to boil down to the fact they're starting to see each other as more than friends in this hilarious second coming-of-age novel.

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Swept Away by Beth O'Leary (April 1, 2025)

One night stands are meant to be a "hit it and quit it" sort of thing, but running into a former fling is inevitable sometimes. What makes things awkward is when you become stranded with the person you didn't think you'd see again after a fun rump. That's exactly what happens to Zeke and Lexi when their sexy time overshadows logic.

While on Zeke's father's houseboat, neither of them make sure it's connected to the dock so they drift out and realize it much too late. Surrounded by a large body of water and minimal resources, Zeke and Lexi go from a one night stand to a mini version of Gilligan's Island, except they're not exactly laughing at their predicament at first.

But, their long talks begin to develop into much more and it proves that disasters are the best way to see what someone is made of.

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Great Big Beautiful Life by Emily Henry (April 22, 2025)

Emily Henry's gearing up for the release of a new Spring 2025 read and it has all the makings of a juicy rom-com, according to People.

When two writers find themselves on Little Crescent Island for a chance of a lifetime, a hilarious chase ensues as they rush to be chosen to write the biography of the mysterious Margaret Ives. Whereas Hayden Anderson is a Pulitzer-prize winning success, Alice Scott has been looking to make her mark as a writer. Though Alice doesn't want to think of it this way, she's pulled into the competitive nature of receiving Margaret's blessing because Hayden isn't letting up.

The problem is that Margaret isn't sharing everything she knows and the NDA the two have signed are making it difficult to decide what's worth adding to her story or not. The closer Alice and Hayden get to the finish line, the more their competition pulls them closer together for a steamy tale that'll leave your jaw on the floor by the time you read the last page.

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One Golden Summerby Carley Fortune (May 6, 2025)

Alice grew up believing that the lake is sort of magical thanks to something her grandmother used to tell her and it seemed like she was right. Just one summer there changed Alice in a way she always remembers, but life has been mundane as an adult.

She's a decent photographer who spends time making other people look good, but she wonders if this is how she'll spend the rest of her life. No sooner than she has that thought, something happens to Nan that makes Alice want to take them back to Barry's Bay.

As soon as they arrive, someone familiar comes roaring by on the lake — Charlie Florek — and she feels like a giddy teen all over again. Though they're both adults, Charlie has a way of making her feel carefree, but she's afraid to open her heart. Could the change she's been looking for live in Barry's Bay?

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Can't Get Enoughby Kennedy Ryan (May 13, 2025)

Hendrix Barry is the single, carefree, and sexy 'auntie' out of her friends — not that she's complaining. From the outside looking in, it seems like she doesn't have room to worry about anything. I mean, she's literally #careergoals in the flesh! But aside from the glitz and glamour of her life, Hendrix has to learn how to deal with being a caregiver for a parent.The last thing she needs is to add a man to her busy schedule — or so she thinks.

Her world bursts into a beautiful explosion of color when she meets sexy tech mogul Maverick Bell. He's as charming as as he is business savvy and seems to know how to knock Hendrix off her carefully planted feet. But, Maverick is the last person she's supposed to be with. The problem is that she can't seem to stay away from him.

Can't Get Enough is the final book of the Skyland series so make sure you read Before I Let Go and This Could Be Us to get introduced to the friends at the heart of each moving book!

The Most-Anticipated Thriller And Mystery Books Of 2025

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The Drowning Game by Barbara Nickless (January 1, 2025)

Nadia and Cass Brenner have inherited Ocean House along with everything that comes with it. This means they've been set up for success by way of a successful yacht business that had elite clientele from America to Europe and are on their way to securing even more funding with the commission of an even bigger build for a wealthy billionaire. But just as they're on the brink of securing things, Cass' life is abruptly cut short.

The police wave it off as a suicide, but Nadia's intuition and sleuthing help her uncover the dangerous things Cass was involved in before her death. Unfortunately, she doesn't do a good job of evading the same world her sister was involved in and becomes embroiled in the dark web that eventually caught up with her sister.

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The Perfect Home by Daniel Kenitz (January 7, 2025)

Dawn and Wyatt Decker are one of reality TV's beloved couples thanks to their show, The Perfect Home, but it seems like ego and fate have different plans for them. For starters, Dawn's never been keen to the idea of being a 'celebrity,' but Wyatt's always welcomed fame to the point he wants even more of it. One thing they agree on is the expansion of their family, but infertility issues have made it difficult for them to conceive due to Wyatt's medical issues.

However, his hunger to improve the situation turns sinister when he has an adverse reaction to fertility drugs. Though he and Dawn receive their miracle twins, Wyatt becomes a darker version of himself that Dawn can't recognize. When she decides to go on the run with their babies to protect them from her husband's new cruel nature, Wyatt convinces viewers and closed loved ones that Dawn is the one with the problem.

This mother will have to use her intellect and their past to put an end to the man she once knew. But it'll require her to trust allies in this fast-paced thriller.

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The Unbecoming of Margaret Wolf by Isa Arsén (January 7, 2025)

Margaret Shoard may shine onstage as an actress, but her love life has stalled. She's married to her best friend Wesley, but she knows she's not the only one he shares his affections with. This causes her depression to plummet further than it's ever gone until she's prescribed medicine to help pull her out of her funk.

Before long, Wesley receives a prestigious invitation by director Vaughn Kline to take part in a new Shakespeare project in New Mexico and Margaret makes the decision to tag along. But, they both find salacious things in the desert which threaten their marriage and sanity.

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A Serial Killer's Guide to Marriageby Asia Mackay (January 14, 2025)

Hazel and Fox look like any normal couple who've just had a baby, but they're harboring murderous tendencies behind their normalcy. In their mind, they only killed those who used the patriarchy to their advantage, but a killer is still just that, right?

They decided to stop reaping the rewards of helping the world in their own twisted way to become a nuclear family and almost fooled themselves into thinking they'd put their pasts behind them. But Hazel can't stop thinking about the thrill of killing and it's really starting to bother her.

The slight problem is Fox is settling into the life they've built, especially where fatherhood is concerned. At the same time, he knows Hazel is struggling and completely understands her. There's no judgement from him until Hazel does the unthinkable and the police follow the breadcrumbs right to their front door.

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Dead Money by Jakob Kerr (January 28, 2025)

Mackenzie Clyde is so great at fixing the problems of the most successful (and "ruthless" venture capitalist in Silicon Valley that she doesn't even blink twice when given tasks. She knows she's capable of handling them and seems to do so with great ease.

But when the CEO of a hot new startup is found murdered and leaves behind 'dead money,' Mackenzie realizes she's never played this kind of game before. The huge problem is that Mackenzie's boss was a chief investor in the startup which means there's money and cops on standby.

As always, Mackenzie is expected to fix this problem. Even though she's never dealt with something so grand, she's prepared to go down the list of high-value suspects until she discovers the necessary information that grants her to opportunity to move ahead in life.

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You Are Fatally Invited by Ande Pliego (February 11, 205)

Mila del Angél may have been an aspiring writer at one point, but her passion is reignited when famous author J.R. Alastor picks her to host a writing treat in Maine. No one knows Alastor's identity, but that's all a part of the fun. What's even more thrilling is the fact Mila isn't exactly best friends with one of the other guests that'll be attending.

Between the two of them, Alastor and Mila have created a week full of fun for the thriller authors, but no one knows that the latter is willing to kill the guest she's not a fan of. Before she can act, someone else is found dead and it has nothing to do with Mila.

Whoever is doing the killing knows every single trick there is to murder someone and disappear into obscurity which makes Mila wonder why she was truly chosen to host a retreat.

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Kills Well With Others by Deanna Raybourn (March 11, 2025)

After the events of Killers of a Certain Age, Billie, Helen, Mary Alice, and Natalie are back. Having survived the events that threatened their lives, they're ready to get back to work instead of biding their time at different classes that have no thrill to them.
Their prayers are answered when the head of the Museum calls them to complete the toughest mission they've ever faced. There's a mole within the organization that's connected kills to a powerful Eastern European figure and is eliminating them one by one. What makes it difficult for Billie, Helen, Mary Alice, and Natalie is the fact they're next in line to receive this mole's special attention.
They'll have to use their wits and experience to uncover this person's identity before it's too late.

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Claire, Darling by Callie Kazumi (March 11, 2025)

Claire goes from excited to devastated to raging mad when she realizes her fiancé 'Noah' has seemingly disappeared from the face of the earth. What started off as a sweet lunch surprise for him turned into the heartbreaking realization that he's avoiding her.
When Claire finally discovers 'Noah's' other life — one that includes his actual girlfriend — she begins spiraling into obsession. She's willing to take him back if he'll just explain why he lied to her. The problem with obsession is that it can bring out the worst parts of our past and personalities.
It'll be up to Claire to decide if she's willing to stop letting the ghost of her scheming mother haunt her or if she'll succumb to the effects of her childhood trauma.

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All the Other Mothers Hate Me by Sarah Harman (March 11, 2025)

Florence Grimes is in her early thirties and has still maintained her carefree [read: lazy] approach to life. She's also a single mom who's career didn't pan out the way she'd hope it would. Her son Dylan is the only reason she gets up and attempts to try every morning. Life seems normal until Dylan's bully — Alfie Risby — doesn't come home after a class trip and everyone places the blame on Florence's son.
Suddenly having to do more than she's ever done in the past few years, Florence decides to figure out what happened to Alfie so Dylan isn't implicated any further. There's just one little problem: she's unliked by other mothers and she doesn't think Dylan is telling everything he knows.

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Gothictown by Emily Carpenter (March 25, 2025)

Billie Hope's prayers are answered when she's given the chance to purchase a gorgeous Victorian home in Juliana, Georgia for $100. Anyone else wouldn't touch this offer with a 10-foot pole, but it's just the thing Billie's been waiting for. It'll give her a chance to leave bustling NYC behind and all of the pain that followed her family once she was forced to close her restaurant. And that's the other thing — the offer to buy the new home comes with the promise of a business grant to help her open a new eatery!

It doesn't take long for Billie, her husband Peter, and their young daughter Meredith to move to Juliana. They start to settle into their new life, oblivious to the tiny red flags that keep appearing. Over time, Billie begins having nightmares coupled with the hardships her marriage begins facing. Also, the town's elders continue to make their presence known in uncomfortable ways.

Despite the sugary sweet charm of the south, Billie begins wondering if she made a grave decision by moving her family to Juliana.

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This Book Will Bury Me by Ashley Winstead (March 25, 2025)

The death of Jane Sharp's father has left her looking for an escape from her heavy feelings so she turns to true crime as a distraction. The further she goes, the more Jane becomes close to those who've also turned to studying methods of killers so they can spot patterns from a mile away. It's exactly what leads Jane and her friends to try to solve the mysterious deaths of college students in Delphine, Idaho.

Convinced the police aren't telling the truth about what happened, Jane and her friends try to start solving the case themselves. But, nothing is as clear as they'd hope it would be and they're convinced that someone may be waiting until the right moment to trap them.

Though she survived what happened in Delphine, Jane's never talked about it until now.

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The Perfect Divorce by Jeneva Rose (April 15, 2025)

Attorney Sarah Morgan's life has moved forward after she successfully proved her ex-husband Adam didn't kill the woman he had an affair with. With her new husband Bob Miller, all that matters is the bright future she's envisioned for herself. Unfortunately, Bob follows in Adam's footsteps by cheating and this angers Sarah.

It seems that her decision to file for divorce from him creates a ricochet effect that results in her ex-husband's case being reopened. Not only will Sarah have to deal with getting divorced, she'll also have to face the fact that some things don't stay buried.

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The Murder Show by Matt Goldman (April 15, 2025)

Ethan Harris was once a popular showrunner whose series The Murder Show used to bring in high ratings. Following a private detective who solved hard cases, it was a fan favorite until the network decides Ethan's latest pitch isn't cutting it for them.

This sends him on a journey back home to Minnesota where he runs into his former classmate Ro Greeman. As luck would have it, she's a police officer who's recently started looking into the death of the friend Ricky. Though he was killed one summer, nothing truly was uncovered about his murder until now.

Ro feels that it'll be a great idea for Ethan to help figure out what really happened, encouraging him to pitch the hit and run death for The Murder Show. Ethan feels there's more to Ricky's death, but he agrees to the idea so their friend can receive the justice he never got.

But, Ethan and Ro have no idea what they've signed up.

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You Can't Hurt Meby Emma Cook (November 5, 2025)

Eva Reid was born without the ability to feel an ounce of pain no matter how mild or severe it is. As such, she's gained popularity for something that's rare and is consistently being attended to by everyone — including her husband, scientist Dr. Nate Reid, and journalist Anna Tate. That's why it's so shocking when Eva is found dead in her own home.
Anna begins to become obsessive about Eva's life, career, and the fact she was Dr. Nate Reid's patient before becoming his wife. Their seems to be more to the couple than they'd let on and Anna is determined to figure out what these things were.
Under the impression that she'd like to help Dr. Reid complete an extensive novel about Eva, Anna begins hunting for the truth every chance she gets. It's not that she won't find it, but more so she'll be shocked when she realizes who the Reids were and what darkness awaits her.

The Most-Anticipated Family-Themed Books Of 2025

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The Rules of Fortune by Danielle Prescod (February 1, 2025)

Written by veteran journalist Danielle Prescod, The Rules of Fortune follows the lives of the Carter Family. True to tradition, they gather for a moment of celebration in Martha's Vineyard and expect nothing out of the ordinary to happen. But when the patriarch dies, the media quickly swoops in with questions about the family's booming business. At the center of it all is Kennedy Carter.

She planned to debut a documentary she'd been working on prior to her father's death, but her plans shift when she begins wondering about who her father was. She's never cared for the niceties of coming from a wealthy family or the ruthless nature it takes to have the things they've been afforded.

The more she digs into her father's past, the more she realizes how little she knew about her family's empire and will be faced with a moral task that will follow her for the rest of her life.

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The Motherload: Episodes from the Brink of Motherhood by Sarah Hoover (January 14, 2025)

Sarah Hoover wants everyone to cut the BS about the "sunshine and rainbows" aspect of motherhood. She peels back that first layer and dives into everything else that happens when you become a mother in The Motherload: Episodes from the Brink of Motherhood.
Having painted a picture of the life she wanted to live, Sarah Hoover seemed like she was on the right path when she moved to NYC as an art history major and later secured a role in an art gallery. She didn't have a shortage of friends and even met her husband during this time. Unfortunately, her pregnancy upended what she thought was a perfect life.

She stopped feeling sure of herself and began to push everyone away as she grappled with everything from anxiety to shame. It didn't help that one of doctors traumatized her either. And when she gave birth? She didn't feel the flood of emotions other mothers did and it was confusing because she couldn't understand what was wrong with her.

Sadly, Sarah didn't realize she was dealing with a severe case of postpartum depression that would take time to heal from. Having made it through to the other side, Sarah's ready to normalize the other side of the picture-perfect view of motherhood.

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We All Live Here by Jojo Moyes (February 11, 2025)

Lila Kennedy's suffering in the wake of having an unhappy marriage, daughters who won't listen, and more. She doesn't even know what's going on with her career anymore and feels like everything is in limbo.

Life seems to think she needs more hiccups when her dad decides to enter her life again. The wound he left when he decided to pursue a life in Hollywood over three decades ago is reopened, leaving Lila on the brink of exploding. Instead of doing that, her father's presence begins to crack the wall around her heart and teach everyone the most important lessons about having a family you love.

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Tiltby Emma Pattee (March 4, 2025)

Annie is looking forward to the end of her nine-month pregnancy and is almost at the finish line when a detrimental earthquake shocks her town in Portland, Oregon. Having been at IKEA when it struck, she's left without a means to contact anyone which forces her to try to walk through destruction.She comes across others who are in need of help and even experiences the care of people she's never met before. The more Annie walks, the more she begins unpacking thinks about her marriage and her thoughts surrounding motherhood in a way that makes her want to approach life differently.

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The Californians by Brian Castleberry (March 11, 2025)

Tobey Harlan's down on his luck in 2024, and he's willing to do anything to secure a better life for himself even if it means stealing three valuable pieces of artwork from his father. The Northern California wildfire stole his last shred of hope so he's willing to work with a shady person so he can move far away.
100 years before that, Klaus Aronsohn finesses his way into the film industry by reinventing himself as director Klaus von Stiegl. People buy into what he's selling and he begins to go after everything Hollywood has to offer. However, his career halts while he's directing the controversial TV show Brackett.

In between Tobey and Klaus' story lies that of the latter's granddaughter. Diane "Di" Stiegl began to make a career for herself as an artist in NYC during the 80s who manages to use art to paint a tale of the American presidency and pop culture at the time. Somehow this garners her the things her grandfather tried to hold onto.

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Rabbit Moon by Jennifer Haigh (April 8, 2025)

Claire and Aaron Litvak's horrible divorce seems to be the least of their concern when their young daughter Lindsey is involved in a terrible car accident. They rush to her side at the hospital and wait with bated breath to see if their daughter will survive or not. Somehow this begins to not only unravel what caused Claire and Aaron to get divorced, but the former couple will begin to look at why Lindsey stopped talking to them. The only person who knows everything about Lindsey is her sister Grace.

Deciding to stay in Shanghai, Claire and Aaron struggle to adjust. Over time, they deal with the fact Lindsey's life may end along with the idea that she may have been hiding much bigger secrets.

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The Bright Yearsby Sarah Damoff (April 22, 2025)

Ryan and Lillian Bright are in love with each other as well as the fact their young infant Georgette has been born. Everything seems great aside from the fact Lillian and Ryan are hiding things from each other. One has a secret son while the other grapples with a terrible alcohol addiction that manifests in huge ways as Georgette grows.

Things eventually reach a boiling point, leaving Georgette feeling jaded by the parents she thought she knew. It's around this time her half-brother begins searching for the his true family that pulls Georgette back. Somehow, they'll have to ask themselves if family is worth forgiving or not.

Old School Indian by Aaron John Curtis (May 6, 2025)

Abe Jacobs' unexpected diagnoses rattles him, but it also leads him back home to the Mohawk Reservation. It's the same place he was born and decided to leave once he became an adult. Somehow his healing journey, aided by his great uncle, exposes the parts of himself he's buried and allows him to see there's still much to look forward to in life.

The Most-Anticipated Fantasy Books Of 2025

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The Outcast Mage by Annabel Campbell (January 28. 2025)

Though Nalia is one of the many gifted students who attend Amoria's prestigious academy, she's the only one who doesn't know how to control the magic in her veins. Time is dwindling down which leaves her at a crossroads — learn how to get things under control, become an outcast, or allow her magic to control her.
Things are made even worse when her life has to be saved by Haelius Akana, a well-known powerful mage. However, he quickly takes to her and begins do his best to teach her everything he knows. But, Haelius isn't free from disdainful eyes either and they'll do whatever the can to sabotage Naila's lessons.
Naila will have to do everything she can to learn about her magic or stand present as violence consumes Amoria.

Amazon

Ambessa: Chosen of the Wolf by C. L. Clark (February 18, 2025)

Ambessa Medarda is one of the most fearless women. Not only is she a mother, but she's proven herself ten times over as a general and warrior. It's to the point where everyone knows the Medardas can be ruthless when they're on a mission. In Ambessa's case, this has allowed her to reach the level of leading the Noxian empire. But, there's one person that stands in her way: her cousin and former friend, Ta'Fik.

He alone knows everything about Ambessa and doesn't believe she should be afforded such a powerful opportunity. This causes a split in the Medarda clan as family members because choosing sides. Among those who remain loyal to Ambessa is her daughter Mel. She's able to soften anyone's heart except her own mother. Ambessa doesn't think Mel has what it takes to fight for her right to rule, but that doesn't stop Mel from trying.

It's the reason why she's so willing to thrust herself in harm's way to prove her and her mother's worth...

The Most-Anticipated Self-Improvement & Spiritual Books Of 2025

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Happy to Help by Amy Wilson (January 7, 2025)

Amy Wilson's people-pleasing nature stems from her childhood. From being an elder sister to becoming a mom of three, she's always loved to help others. But this quickly spiraled into sacrificing her needs and wants so others were always taken care of first.

This caused her to question why she'd allow herself to become a people-pleaser and she sought to delegate her tasks to others. Fed up with the way no one seemed to want to help, she decided that maybe she wasn't the only one with a problem.

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Intention Obession: Rituals and Witchcraft for Every Season by Erica Feldmann (January 14, 2025)

There's no need to fear because magic is here! Rather, it's always been around us. Erica Feldmann's goal is to show us how to tap into it through self-care and other other rituals that are simpler than we think. In other words, this is the book you'll want to dive into if you're truly fed up with hustle culture.

Feldmann takes great care to prioritize Intention Obsession by the zodiac so we're able to learn about each's archetypal powers. There's also a host of "DIY projects" that range from starting your own garden to hosting an epic dinner party!

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Beyond Anxiety: Curiosity, Creativity, and Finding Your Life's Purpose by Martha Beck (January 7, 2025)

It's no secret that anxiety has permeated every facet of our society, but Dr. Martha Beck wants to negate the fact we can simply think good thoughts to rid ourselves of being stuck in "fight or flight" mode. She pinpoints why we're seeing rising cases of anxiety and how it can be used as a tool instead of something to get ride of.
Backed by neuroscience and her own background, Beck helps us understand the way our brains work and why they seem to gravitate towards an "anxiety spiral." She also shows how we can nurture our "creativity spiral" more so we can reach for more joy.

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Go Higher: Five Practices for Purpose, Success, and Inner Peace by Big Sean (January 21, 2025)

You may know him as the successful rapper Big Sean, but Sean Anderson proves there's more to him than meets the eye in Go Higher: Five Practices for Purpose, Success, and Inner Peace. Despite his success, he's still experienced highs and lows like everyone else, even going as far to name his anxiety and depression.

He introduces readers to key moments that shaped his life — from signing with Kanye West to learning how to cultivate healthy relationships with others. Along the way, Sean has learned how to self-reflect and do the work to become a better person which is why he decided to write Go Higher: Five Practices for Purpose, Success, and Inner Peace.

Outlined as accepting, strategizing, trying, trusting, and manifesting, these five practices will help you work out your day to day life in a way that feels practical.

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Single: Living a Complete Life on Your Own Terms by Nicola Slawson (February 11, 2025)

Journalist Nicola Slawson has had it with the idea that something is wrong with single women. Originally covering topics that uplifted single women via her newsletter The Single Supplement, she decided to formulate everything she's discovered into Single: Living a Complete Life on Your Own Terms. Readers will find charming and welcoming anecdotes about being single that doesn't feel like trauma dumping. She knows it's not always easy to live a single life, but she doesn't want you to succumb to the idea that it's impossible to find joy.

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Me, But Betterby Olga Khazan (March 11, 2025)

Olga Khazan couldn't figure out why she was unhappy despite having a beautiful relationship and the career she'd always wanted. She's always known she's been an overachiever, but she started to fear that it was getting in the way of her enjoying the fruits of her labor. Thus began an experiment that lasted 365 days.

She wanted to know if it's possible to completely change your personality so she dived into the five traits that make it up — extroversion, conscientiousness, agreeableness, openness, and neuroticism. Based on the research she looked at, Olga realized that consistency plays a role in shaping or changing our personalities — except she had to do a ton of faking to even remotely see a change.

What she found is everything she's willing to share in Me, But Better, but it doesn't end the way you think it does.

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Renegade Grief: A Guide to the Wild Ride of Life After Loss by Carla Fernandez (March 11, 2025)

Experiencing loss and the subsequent grief that often follows in inevitable, but what happens when time seems to move on in the midst of your heartache? Carla Fernandez explores this in Renegade Grief by sharing how she navigated life once her father passed. She helped found The Dinner Party to help teens and kids face death head-on instead of pretending it's something that shouldn't be discussed.

You'll find stories of people who experienced true grief and what they learned in the process. In turn, it'll serve as a guide that none of us are as alone as we think when suffering from loss. Even more, you'll be inspired to find ways to learn how to start living again.

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How to Giggle: A Guide to Taking Life Less Seriouslyby Hannah Berner and Paige DeSorbo (April 15, 2025)

Besties Hannah Berner and Paige DeSorbo are bringing Giggly Squad to a bookshelf near you next year! Known for their infectious laughter and sheer joy, they're ready to help readers lean into the joy of laughing. Covering topics that range from spotting red flags in all relationships to being a little delulu to accomplish your heart's desires, you'll feel like your own best friends are talking to you.
And yes, you'll find conversations about sex, social media no-nos, and more in How to Giggle: A Guide to Taking Life Less Seriously.

The Most-Anticipated Historical Books Of 2025

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Give Her Credit by Grace L. Williams (January 1, 2025)

Though feminism was gaining popularity in the '70s, women were still receiving the lower end of the financial stick. Did you know women weren't allowed to have credit unless their father or husband co-signed for them or that income was scoffed at if you weren't a man? All of this ran rampant until the Women's bank opened.

Grace L. Williams dives into that and more in Give Her Credit, shining a light on how women like B. LaRae Orullian, Carol Green, Judi Foster, and more changed the way the world looked at women's finances. They dared to break barriers in Denver so that marginalized communities would have the resources to do the unthinkable — kind of like how we've been doing ever since.

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Jane Austen's Bookshelf by Rebecca Romney (February 18, 2025)

Book dealer Rebecca Romney has always loved reading Jane Austen's work because she appreciates how the author has always centered women, but she always wondered about other writers who dared to do the unthinkable during a time where women weren't taken as seriously.

Though she knew Jane Austen had to have been influenced by them, Romney wanted to know more about them. To her surprise, it was hard to find information on the other great literary minds of during that time that weren't men. So, Romney decided to write Jane Austen's Bookshelf to uncover where these women went by highlighting names like Ann Radcliffe, Elizabeth Inchbald, and Maria Edgeworth.

By the time you finish reading this insightful novel, you may feel compelled to do a bit of research yourself!

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Smother by Rachel Richardson (February 18, 2025)

Rachel Richardson's new poetry collection examines a question we've all asked ourselves: "Can children be raised in a world plagued with climate control issues?" As a mother who's grieving the loss of a dear friend, Richardson lyrically documents the Californian fires via poems filled with despair and other heavy emotions. She also finds a way to connect the world's burning to the injustices and changes women's bodies experience in a lifetime.

Smother is beautifully written and invites us to find ways to answer tough questions while sitting with emotions we'd rather run from.

Most Anticipated Cookbooks

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Eat What Elephants Eat: Vegan Recipes for a Strong Body and a Gentle Spirit by Dominick Thompson (January 7, 2025)

Kick off the new year with a very promising cookbook full of the yummiest vegan recipes I've ever seen! You'll find 80 meals you can easily recreate at home from Saturday Morning Nostalgia Pancakes to Jackfruit Tacos with Mango-Corn Salsa and Avocado "Cream." My mouth is already watering thinking about how amazing these recipes will taste.

Amazon

The Fishwife Cookbook: Delightful Tinned Fish Recipes for Every Occasion by Becca Millstein & Vilda Gonzalez (February 25, 2025)

Think you can't create a ton of meals based on tinned fish? Think again because The Fishwife Cookbook wants to debunk that myth. These recipe are for the busy soul who can't be bothered to thaw out fish and want to spend more time binge watching Sullivan's Crossing like they've never seen it. You'll find everything from Tinned Smoked Salmon Deviled Eggs (OMG!) to Lamb Bolognese with Cantabrian Anchovies! If you ask us, these recipes sound like the best thing to eat while sipping a nice glass of wine!

Visit out Amazone Storefront to read our top fall 2024 book picks before pre-ordering these 2025 finds!

Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

This post has been updated.

There’s absolutely nothing wrong with taking a sick day when you need it, but it’s totally normal to want to get back on your feet ASAP. You’re busy, after all! You’ve probably tried eating chicken noodle soupand drinking plenty of green juiceto make you feel better, but these 25 sick day recipes offer a little extra, with seasonal veggies, turmeric and other spices, plus cover everything from homemade cough drops to ice pops to hot toddies. They'll have you feeling like yourself in no time, so grab some tissues and a humidifier, curl up with your favoritecomfort show or fallbook, and focus on getting and feeling better.

Immune Boosting Winter Citrus Smoothie

Crush your cold with all the colorful in-season produce like blood oranges, beets, pomegranates, and rainbow chard spiced with ginger, turmeric, and cayenne. (via Half Baked Harvest)

Creamy Yogurt Popsicles with Berries

Nurse your sore throat with these healthy popsicles made with fresh berries and just five ingredients! (via The Real Food Dietitians)

15-Minute Asian Cold Remedy Soup

Maybe this soup’s claim has something to do with the hefty dose of fresh ginger in each bite.(via Fork in the Kitchen)

Cold-Soothing Chai Hot Toddy

Your grandma wasn’t lying when she said that a hot toddy is the best cold medicine. This chai-spiced version adds even more warmth to the drink and will lull you into a peaceful night of sleep. (via Baking Mischief)

Honey Chamomile Popsicles

Honey and chamomile are two soothing ingredients for a sore throat or upset tummy. Keep them stored in the freezer, and you and your kids will be more than happy to snack on them while sick. (via Vanilla and Bean)

Immune Boosting Garden Herb Stock

Once you get over your illness, you need to do everything you can to keep your immune system up. This nutritious stock is full of vitamins and minerals that you can drink straight or add to just about any dish you like. (viaOm Nom Ally)

Easy 30-Minute Homemade Chicken Noodle Soup

You’ve got to have a solid chicken noodle soup recipe, no matter who you’re trying to nurse back to health. This one has plenty of protein, veggies, and comforting egg noodles to get your stomach settled. (viaAverie Cooks)

Golden Milk

Delicious both hot or cold, this anti-inflammatory drink made with coconut milk, dates, turmeric, and cinnamon is full of medicinal properties that will leave you feeling great in no time. Plus, it's gluten and dairy-free, vegan, and super easy to make! (via Clean Cuisine)

Rosehip Tea

Ripe in late fall, rosehips are high in vitamin C and can help strengthen your immune system. This tea, made with these fruits of rose plants, has an amazing effect on your body, before and after your sick day. (via Give Recipe)

feelgoodfoodie.net

Chicken Lemon Rice Soup

If you're not a fan of noodles or just not in the mood for them, opt for a chicken and rice soup instead. (via Feel Good Foodie)

Turmeric Ginger Chickpea Noodle Soup

Thisimmune-boosting chickpea noodle soup is full of veggies with a flavorful ginger turmeric broth, plus it's ready in about 30 minutes! (via Crowded Kitchen)

All-Natural DIY Pineapple Cough Syrup

No more cough syrup at home? Go for this all-natural alternative. The combination of pineapple, cayenne, lemon, ginger, and honey is more than effective at keeping your coughs at bay. (via The View from Great Island)

Gingery Poached Egg Soup

Sometimes it’s hard to even eat chicken noodle soup when you’re feeling under the weather. This light version will be ready for you to sip in 15 minutes, and it won’t weigh too heavily on your stomach. (via The Kitchn)

Healing Turmeric Cauliflower Soup

The anti-inflammatory properties of turmeric are just one of the reasons this soup is perfect for healing your sick body. If you’re having any trouble swallowing, the smooth texture will be easy for you to get down and digest. (via Simply Quinoa)

Healing Bowls With Turmeric Sweet Potatoes, Poached Eggs, and

Lemon Dressing

When you’re able to eat a little bit more, a big bowl of nourishing ingredients is what you need. This sweet potato and brown rice bowl is full of greens, poached egg, and a lemony dressing to help you feel like a million bucks. (via Pinch of Yum)

Immunity Shots

You could go to a fancy juice bar to get an immune-boosting shot or you could make one at home for a fraction of the cost, and you won’t have to get out of your pajamas. Use your blender or juicer to combine carrot, ginger, lemon, and garlic together into a cold-blooded flu killer. (via With Food and Love)

Cold Buster Citrus Smoothie

If your immune system does give into the office cold, this vitamin C-packed drink will help you recover at lightning speed. (via Seasonal Cravings)

Moon Milk

Getting a good night’s sleep is one of the hardest things to do while you’re sick. This antioxidant-rich warm moon milk recipe features nutmeg and ashwagandha, both of which are known for lulling you into a restful slumber. (via Bon Appetit)

Super Immunity Power Salad

Move over, spinach. This kale salad is here to take the spot as the most nutritious and delicious way to eat your greens. (via The Garden Grazer)

Triple Berry Kiwi Smoothie

Who needs a multivitamin when you could just drink this smoothie every day? One kiwi has over 100 percent of your daily requirement of vitamin C, so you know that you’ll stay healthy through flu season with this as your breakfast. (via The Pretty Bee)

veggiesociety.com

Vegan Vegetable Noodle Soup Recipe

Even without the chicken, noodle soup is good for the soul. (via Veggie Society)

Homemade Hot Apple Cider Recipe

pinkowlkitchen.com

Homemade Hot Apple Cider Recipe

Homemade Hot Apple Cider Recipe

Sometimes all you need is a hot, seasonal drink to get you back on your feet. (via Pink Owl Kitchen)

www.averiecooks.com

CREAMY SWEET POTATO CHICKEN SOUP

Sweet potatoes are a great source of vitamin A which! Is great for fighting off illnesses.(via Averie Cooks)

takestwoeggs.com

SPICY SOFT TOFU SOUP

Sometimes all you need is a little spice to clear up a stuffy nose! (Takes Two Eggs)

Follow us on Pinterest for more sick day recipes.

This post has been updated.

Easy Homemade Sore Throat Gummies

These lemon, ginger, and honey gummies are better than any lozenge than you can get at the store. The natural ingredients will coat your throat and ease any annoying tickles or cough that you may have. (via Hello Creative Family)

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This post has been updated.

Major Outer Banks season 4 part 2 spoilers ahead. Like, the biggest spoiler of the whole series.

Outer Banks season 4 has come and gone, and after just completely weeping during the finale, I'm ready to commune with my fellow heartbroken Pogues. We've had four seasons of crazy adventures around the OBX (and around the world), and after surviving yet another storm, finally finding the Blue Crown, and even beginning a reconciliation with Rafe, we had to say goodbye to one of the Pogues during part 2— and I'm so genuinely upset I don't know if I can watch the show again. Here's what actually happened during that insane Outer Banks season 4 ending.

  • Outer Banks season 4 part 2 premiered on Netflix November 7.
  • Among various plot twists, the series shocked viewers by killing off one fan favorite character.
  • Here's why the tragedy was "the overarching plan for the show."

Is Rudy Pankow leaving OBX?

Jackson Lee Davis/Netflix

After traveling to Morocco to find the Blue Crown, the Pogues (and Rafe, who I guess is a Pogue now??) once again find themselves in a race against Chandler Groff and Dalia & Lightener. Our favorite couples get some quality time, like JJ and Kiara talking about the legend that the crown grants wishes, but right when the group finally starts to crack the treasure map, a sand storm splits them up: Sarah and John B. running from Dalia's men, and Pope and Cleo holding off Lightener while JJ and Kiara find the crown.

And things look up when JJ actually does find the crown! And he and Kiara escape Dalia! But when they run into Groff, who holds Kiara at knifepoint, JJ is forced to choose between the crown and the girl he loves. He willingly gives the crown up, pulling Kiara to safety in a heartbreaking parallel to their sweet hug from season 1. And in a moment of heartless cruelty, Groff stabs JJ anyway, leaving him in Kiara's arms as Groff runs away with the treasure.

It's truly one of the most devastating scenes in recent TV. Kie sits with JJ as he struggles to breathe and he asks her to take care of the other Pogues before telling her he already got his wish — her. They say one final "I love you" and JJ dies. I'm not exaggerating when I tell you I was weeping.

Jackson Lee Davis/Netflix

"It’s something that's engineered to be gratuitous," showrunner Shannon Burke told EW. "JJ totally is at peace, that’s the intent. He’s gotten past this. He’s been in a bad place and has been spinning for a lot of the season...And you feel when he comes back [after saving Sarah] that he’s in a better place and that there’s a long and bright future with him and Kiara, so it makes it extra tragic, what happens." Yeah, Shannon, you could say that.

“We wanted to begin in a place of innocence and then go to a place that at least one point to go is really dark for [the kids], and then have them come out of it," he adds in a Deadline interview. "That’s the overarching plan for the show. It was always JJ that was going to be, we just weren’t sure how we were going to play it.”

Is JJ coming back in season 5?

Jackson Lee Davis/Netflix

I'm simultaneously pissed and very impressed with this finale. JJ's death immediately started trending on social media, and the fact that a single scene could get such a visceral reaction from millions of fans shows how much we care about this character. And the realization that burying him in Morocco fulfills his greatest fear of being left alone?? I can't handle it.

Despite the fact John B. checks JJ's pulse and we can see Rafe digging JJ's grave in the sand, some fans are hoping the show will bring him back after Ward, Big John, and Sarah have all technically returned from the dead. The show hasn't forayed into true supernatural territory yet, but if the crown really does grant Kie and rest of the Pogues a wish? I'm certain they'd wish JJ back to life.

"Why would they create a treasure with the power of invincibility and wishes if it wasn’t significant?" one X user says in a viral thread. "So either Chandler finds JJ's body in Morocco and uses the crown on him or Kie / the Pogues will wish for JJ's life back."

Stranger Things 4 brought a version of Billy (Dacre Montgomery) back to haunt Sadie Sink's Max, so at the very least we could see memories or scenes with JJ we've never seen before. "I wouldn’t put [Rudy Pankow's return] out of the realm of possibility, Shannon told EW. "I wouldn’t say for sure but I wouldn’t be surprised if it happened."

Is Sarah pregnant in OBX 4?

Jackson Lee Davis/Netflix

With the "death of the fandom's favorite character" of it all, you might have forgotten that yes — Sarah Cameron is pregnant! Season 5 is sure to give us some more info about the baby and parents-to-be, but considering JJ, who's the baby's godfather, suggested his name is a great gender-neutral option, there's a chance we already know the baby's name ;). It would be the perfect way to honor him TBH.

What's up with the rest of the Pogues?

Jackson Lee Davis/Netflix

In addition to Sarah's pregnancy, she also finally starts to make up with Rafe, who finds himself stuck with the Pogues in Morocco. Cleo has somewhat avenged Terrance's murder with Lightener's death — even though Pope's the one who will take the fall for it. Killing one of this season's bad guys was a huge step for Pope since John B. wasn't able to pull the trigger. And considering Pope is still on the run from the cops AND the Marines are waiting on him I have no idea what's in store for him next season.

But the showrunners did give us a clue as to what the final season of Outer Banks will revolve around: revenge.

What's going to happen in Outer Banks season 5?

Netflix

“[Revenge] is where we start but I think it will go through different iterations,” Jonas Pate says (via Deadline). “If you look at The Count of Monte Cristo, one of the greatest revenge stories, you start with revenge, but it goes to understanding and forgiveness, so revenge goes on to different iterations of that, but revenge is where we start for sure.”

In the final moments of the Outer Banks season 4 ending, the Pogues sit around a fire in the aftermath of JJ's death. And when they finally acknowledge that JJ wouldn't rest until he had avenged them, Kiara vows to get even and it's one of the most chilling moments of her entire character arc.

"What’s interesting about her is she’s this 'save the turtles, save the dolphins' kind of person, and when you see her at the end of [season] 4, she definitely does not look that like anymore," Shannon Burke tells EW. "She has turned into a different person and we’re excited for that and [Madison Bailey's] really excited for that."

"We’re planning a story of redemption, and a season that embodies the friendship that JJ had come to represent," co-creators Josh and Jonas Pates tell Netflix. "JJ's death was a hard but necessary piece of the architecture for the story, and we plan on honoring that as much as we can because we love the character as much as the fans do."

What did you think of the Outer Banks season 4 ending? Let us know on Instagram.

As the holiday season creeps closer, the excitement and, for some, the dread of finding the perfect gift for everyone returns. People can be fussy when it comes to gifts, and wishlists can grow unbelievably long. Luckily, we made a cheat sheet for you with a treasure trove of gift ideas covering every taste and budget. Whether you're shopping for your Mom, kids, or even your next-door neighbor, we have a collection of ideas to keep your loved ones happy. Scroll down and take notes to enjoy the holidays with minimal stress.

Thanks for reading about our favorite finds from across the internet! FYI: We participate in affiliate programs and may get a share of the revenue from your purchase.

Serve Up A Stunning Charcuterie Board

Amazon

This handy charcuterie board has a hidden compartment to store the cheese knives, which makes it easy to keep everything in one place. Just imagine the stunning display of meat and cheese that will fit on this board.

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This Massage Gun Soothes Tired Muscles

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Sore muscles? Try this Turonic GM5 Massage Gun, which loosens tight muscles and promotes blood flow. "So glad I spent more money and bought an excellent massager. This thing is professional quality," said one reviewer.

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Pamper and Refresh Your Skin with Botanical Soap

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The Australian botanical soap bars are a luxurious choice for your skincare routine. With its exquisite blend of natural ingredients, rich lather, and enchanting botanical scent, every shower becomes a spa-worthy experience.

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Get a Spa-Like Treatment at Home With the Personal Microderm Pro

Amazon

The Personal Microderm Pro gives you a spa-like treatment in the comfort of your own home. It gently lifts dead, dull skin, leaving you a smoother and brighter look.

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Yes, You Can Get a Smokeless Grill

Amazon

How cool is that? A smokeless grill? We didn't even know those existed until now! But luckily for us, they do, and if you're interested in cooking up your favorite meals on the grill without having to actually go outside and grill, you should get this indoor electric grill on Prime Day this year.

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There Are 50 Sheet Masks In This Glow-Up Set

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This huge sheet face mask set has 50 masks for every skin need. Korean sheet masks are packed with nourishing goodies, like oat extract, charcoal, and royal jelly, to brighten up and hydrate dull skin.

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The Packing Cubes That Help You Fit More Into Your Suitcase

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Not only can these packing cubes help you fit more into your suitcase, but they can also help you keep everything organized and wrinkle-free. One reviewer wrote, "I’m normally one for rolling my clothes but these packing cubes added even more organization and maximized space in my suit case. I really liked that it comes with a laundry bag as well."

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This Weighted Blanket Could Give You a More Restful Sleep

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A quilted blanket can help you get restful sleep and reduce anxiety. Its seven-layer design is filled with tiny glass beads spread evenly to give the body a balanced pressure that keeps you cozy and encourages deeper sleep.

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Seasoning Just Got Easier With These Electric Salt and Pepper Grinders

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Make seasoning easy with these electric salt and pepper grinders. The battery-operated mills can just be tilted to kick into action, while the range of coarseness levels can be selected for the perfect taste.

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This Luxury Soap Set is Filled With So Many Beautiful Scents

Amazon

This luxury soap gift set comes with nine beautifully-scented soap bars, including rose petals, coconut, milk, lavender, verbena, honey almond, white gardenia, sweet lemon, and sage. The nourishing bars are packed with shea butter, creating a creamy lather softening skin.

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This Book Light's Timer Makes It Perfect for Reading Before Bed

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This extendable book light will keep all of your pages lit with its super-bright LEDs. The ultra-slim device is easy on the eyes and has an auto-shutoff feature that you can set the timer on. It also has a light that gradually dims, like the sunset, to help you unwind and get ready for sleep.

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These Ice Globes Smoothe Wrinkles

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Ice globes are beauty influencers secret weapon. These ice globes stimulate nerves, tighten skin, reduce pore size, and smooth out fine lines and wrinkles.

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This 14K Gold Pendant Necklace Makes a Special Christmas Gift

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Get personal with this 14K gold rope chain. The 18-inch chain is perfect for layering, and you can pick a gold-filled letter to signify a name to make it a special gift.

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Give Them the Gift of Chess and Checkers

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Chess is always a classy option. It's a classic game that comes in a portable case, so it doesn't have to gather dust on the side. It can also be used for a checkers game as it comes with handcrafted checker pieces.

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These UGG Tazz Slippers Are Incredibly Comfortable

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These UGG Tazz slippers will give you a little height with a 1.5-inch platform comfortable enough to wear all day. These UGGs have a signature plush wool lining and insole, with a soft suede upper detail. They're also available in nine other colors.

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Get Your Glow Back With This Award-Winning Serum

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The Glow Recipe Niacinamide Dew Drops Face Serum is an award-winning Korean face serum and makeup primer. The watermelon-scented formula uses protective amino acids, Vitamin C and A, for a radiant glow.

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This Plushies Set Is Perfect for Bluey Mega Fans

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Give the Bluey fan in your life a cuddle with this set of Plushies. This set includes the whole Heeler family, bringing the much-loved TV show into real life for cuddles and play.

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This Rich Lip Sleeping Mask Will Keep Your Pout Soft

Amazon

The Laneige lip sleeping mask gives the gift of a perfect pout with its nourishing formulas. It includes a moisturizing formula of vitamin C, Murumuru and shea butter. There's something for everyone, available in flavors from Eggnog Latte to grapefruit and berry.

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Snap Away With This Instant Print Digital Camera

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Live in the moment with the Kodak Printomatic Instant Print Digital Camera, which lets you take brilliant snaps without needing ink cartridges or film. This pocket-size camera quickly prints photos that are water-resistant and smudge-free.

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This Playful Weekend Travel Bag Has Cute Chenille Details

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Packing for a weekend break is easy with this fun travel bag that says, "I'm on my way!" With pops of playful color and chenille letter detail, the spacious duffle bag is crafted from water-resistant faux leather and is the perfect size for your overhead locker.

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Crocs Are a Great Gift for Everyone

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Crocs are undeniably comfortable and are a great gift These lightweight clogs are unisex, with rave reviews. Available in lots of fun colors to suit each personality and style.

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Coach Poppy Has a Long-Lasting Fragrance

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Coach Poppy is a long-lasting fruity and floral fragrance with notes of mandarin, gardenia, and sandalwood. The playful eau de parfum will last for up to five hours. One five-star fan wrote: "This is one of my favorite fragrances I’ve tried in years. I picked it based off the description, and it is better than I expected. Romantic and well balanced."

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This Kate Spade Watch Has Cute Pearl Details

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The Kate Spade Monroe watch is great for lovers of fashion. It has a white mother-of-pearl dial with a bracelet that's made up of heart-shaped pearls. The super-feminine watch is water-resistant up to 30 meters so can be worn while taking a dip.

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Keep Essentials Close With This Crossbody Bag

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With this crossbody bag, you can keep all of your essentials close. It has zippered compartments to keep belongings safe. This lightweight bag is available in black with gold or gunmetal details and four other colors.

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New Balance Sneakers Are Always Comfortable

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These New Balance 997H sneakers bring a fresh twist to a ‘90s classic. They’re designed for all-day comfort, with mesh panels that keep your feet cool and cushioned soles that feel soft.

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A Tommy Hilfiger T-Shirt for a Classic Look

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This Tommy Hilfiger graphic tee is a classic choice. The cotton t-shirt is comfortable to wear and is perfect for an everyday look.

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These Cloud Slippers Have a Thick, Cushioned Sole

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These hot pink slippers are popping for teens and adults alike. The pillow slides have a thick sole that makes it feel like you're walking on a cloud, according to five-star reviewers, whether you're at home or taking a stroll.

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Speed Up Workout Recovery With the Theragun Mini

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Work out those kinks easily with the Theragun Mini. Its three foam attachments each target a specific body area, easing tight spots, relieving aches, and speeding up post-workout recovery.

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The Olaplex No.7 Bonding Oil Makes Your Hair Shinier and Healthier

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The Olaplex No. 7 Bonding Oil will make your hair shine like never before. It repairs and softens the hair while also protecting each strand.

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This Pour-Over Set Might Look Fancy But It's Easy-to-Use

Amazon

Perfect for a coffee lover, the Fellow Stagg pour-over coffee set will transform their brew. The manual brewing kit is easy to use with a built-in ratio guide so you know exactly how much coffee you need to use, removing all guesswork.

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These Cole Haan Mary Jane Pumps Have a Built-In Comfort Sock

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These black patent Mary Jane pumps from Cole Haan have a double strap detail to give them a little something extra. They also have a 3D Lux Comfort sock that's super-thick, which means they're fabulous to wear all day.

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This Martha Stewart Baker Set Will Look Fabulous on the Table

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Go bright in the kitchen with a little help from Martha Stewart. This oven-to-table stoneware baker set has three dishes that allow food to bake and brown evenly, and they also stack neatly together when not in use.

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Get Smoother Skin With This Luxury Exfoliation Scrub

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This luxury exfoliation scrub is clinically proven to improve the appearance of your skin after just one use. The triple-action formula smooths the appearance of fine lines and wrinkles using lactic acid and salicylic acid without drying your skin out.

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The Bread Maker Machine Will Make a Baker's Dream Come True With Its Easy Settings

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Bring out the baker in your loved one with this compact Cuisinart Bread Maker Machine. It has 12 preprogrammed settings so it's incredibly easy to use. You can select crust shades and bake loaves up to two pounds.

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This 18K Gold Necklace Can Be Styled in So Many Ways

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This gold-plated sunset etched necklace is a great length for layering, or the engraved white mother-of-pearl charm is beautiful enough to wear on its own.

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This Anti-Aging Facial Serum Is Made With Black Bee Honey

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This powerful anti-aging facial serum is a gentle "soft-peel" formula that promotes skin renewal without irritation. Made with Ouessant black bee honey and royal jelly, it tackles visible signs of aging, reducing wrinkles and pores while boosting skin elasticity and firmness.

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This Super-Soft Chunky Blanket is Hand-Knitted

Amazon

Bring the cozy with this super-soft chunky blanket hand-knitted with jumbo chenille yarn. The machine washable blanket is loved by five-star fans who rave about how soft it is.

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Hit the Perfect Notes With This Mini Karaoke Machine

Amazon

Sing your heart out like a superstar with this mini karaoke machine. Despite its compact size, it delivers great audio with crystal-clear clarity, so you want to make sure you hit those high notes. The Bluetooth karaoke speaker comes with two microphones that automatically connect with each other.

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These Gold Bow Earrings Are an Incredible Value

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These gold bow earrings are ultra-feminine. The chunky studs are lightweight and are sweet enough to dress up or down. While incredibly affordable, they still come in a fancy gift box.

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