How to Beat the Afternoon Slump #2: Choose protein

Choose activating protein rather than energy-sapping carbs throughout the day to ward off any afternoon crash. For example, a tuna salad without the bread is a better choice than a tuna sandwich (check out our healthy tuna salad recipe here!). A green salad sprinkled with low-fat cheese, a hard-boiled egg and some sliced turkey wins over a pasta salad. Small changes like this can really make a big difference in your overall energy level.

When researchers compared men who ate a 1,000 calorie lunch with those who ate a 300 calorie lunch or skipped the meal altogether, they found that when given a chance to nap after lunch, nearly all of the participants did so. But while the lunch eaters slept for an average of 90 minutes, those who skipped lunch slept for only 30 minutes. These were also high-carbohydrate lunches (carbohydrates stimulate serotonin release, which increases sleepiness), which may have contributed to the napping. You should NOT skip lunch altogether, but the combination of eating less and eating fewer carbohydrates should lead to less sleepiness.

For some people, it is best for them to snack all day long and eat a number of mini-meals, rather than a few larger meals. Simply snack on nutritious foods whenever you get hungry instead of eating lunch per se - just remember to watch your portion sizes. Then you can use your lunch break for some kind of outdoor exercise (weather permitting) or head on over to Mettler Center for one of our group exercise classes during your lunch hour.

How to Beat the Afternoon Slump #1: Head outside

If you're like many people, shortly after lunch your head begins buzzing, your concentration plummets, your eyes droop and the top of your desk begins to look as cozy as a feather mattress. There are many possible reasons for the midday slump: your morning surge of hormones has dwindled down; some degree of boredom has set in. Or it may have something to do with what you ate (or didn't eat); all meals divert blood from your brain to your gut, but some foods will also boost your levels of the feel-good hormone serotonin.

No matter what the cause, this week we are featuring ways to help you avoid the afternoon slump. Follow these tips to stay energized and focused when facing the all-too-common afternoon crash.

How to Beat the Afternoon Slump #1: Head outside

Heading outside and sitting in the daylight for just 10 minutes can do wonders during your busy day indoors. Your office probably has about 500 luxes of light, which is equal to about 500 candles. That compares with the 10,000 luxes of light, which at sunrise and 100,000 at noon on a day in July. So when the afternoon doldrums hit, go outside and sit in the sunlight. It will help reset your chronological clock, keep down the amount of melatonin (the sleep hormone) your body produces during this circadian dip and give you a valuable boost of beneficial vitamin D, reducing your risk of osteoporosis and various cancers.

You can choose to eat your lunch outside or, better yet, take a 10-minute walk. When American researchers compared study participants who ate a chocolate bar or who walked briskly for 10 minutes, they found the chocolate bar subjects felt more tense in the hour afterwards, while those who walked not only had higher energy levels for 1-2 hours afterwards, but also reduced their tension.

Are you able to get outside throughout the work day? Do you notice a difference on the days you take a break versus the days that you are stuck inside all day?

Healthy Tuna Salad

Total Time: 15 minutes

Servings: 4

Ingredients

• 2 cans (5 ounces each) chunk light tuna in water, drained
• 2 medium stalks celery, chopped
• 1 medium carrot, shredded (about 1/2 cup)
• 1/2 medium (4-6 ounce) red pepper, chopped
• 1/4 cup light mayonnaise
• 3 tablespoons nonfat plain yogurt
• 1 tablespoon fresh lemon juice
• pepper

Directions

1. In medium bowl, combine all ingredients. Refrigerate until serving.

Serving Suggestions

• Serve on a piece of toasted whole wheat bread
• Broil in the oven with a sprinkle of part-skim shredded cheese
• Pair with whole grain crackers
• Scoop on a bed of romaine lettuce

Weight Loss Rules to Bend #5: Skip Dessert

Who breaks it: Judith S. Stern, Sc. D., professor of nutrition and internal medicine at the University of California, Davis. She has a "few bites of something decadent" when she dines out.

Why you can, too: We all discover a little more room beneath our waistbands when the dessert tray rolls by. Studies show that when you're offered a variety of foods, you never achieve what's known as taste-specific satiety; your appetite is stimulated anew as each novel flavor is introduced. Outsmart your taste buds by planning ahead. Stern's trick: she looks at the dessert menu along with the main menu, and if she decides to end the meal with a dark-chocolate tart, she'll always choose a salad dressing with a little olive oil and vinegar and have an appetizer as her entree.

Do it right: Desserts are unsurprisingly high in calories, and chain restaurants tend to serve enormous portions; for example, an Applebee's chocolate chip cookie sundae has 1,620 calories and 73 grams of saturated fat! Order off the kid's menu or get something to share. Also, consider sorbets and chocolate-dipped fruit, which satisfy a sweet tooth for fewer calories. Dining at home? Try a chocolate raspberry parfait: top a half cup of fat-free ricotta cheese with a teaspoon of cocoa powder and a quarter cup of fresh or frozen raspberries. "This snack offers just enoughs sweetness to calm a sugar craving," she says, "and it's packed with filling protein."

Weight Loss Rules to Bend #4: All calories are equal

Who breaks it: Dr. Mark Hyman, author of Ultra-Metabolism: The Simple Plan for Automatic Weight Loss. Hyman uses functional medicine to debunk many weight loss myths and rules that can (and should be) bent.

Why you can, too: While the physical value of a calorie is a constant, the manner in which your body treats the calories is not and it varies based upon the form of the calorie. Even the popular Weight Watchers program just recently revamped their points system to Points Plus, which puts higher point values on fat and empty calories and gives lower points to foods that are high in protein and fiber, which make the body work harder to convert them into energy. Fruit and vegetables are now considered "free" foods - not because they are calorie-free, but because they are much easier to process than high-carb and high-fat foods. You do not need to follow the Weight Watchers plan to adopt this way of eating, though, but it is a good model to go off of if you are looking to eat more nutrient rich calories.

Do it right: Drinking 140 calories of soda versus eating 140 calories of kidney beans is going to have a dramatically different effect on your body, Dr. Hyman says. The beans offer fiber, vitamins, protein and minerals. "Calories from protein affect your brain, your appetite control center, so you are more satiated and satisfied," Dr. Hyman says. Granted, it is okay to have the occasional splurge. Just make sure to make most of your calories come from what Hyman calls "functional foods" to get the biggest bang for your daily calorie allowance.

Weight Loss Rules to Bend #3: Don't eat late at night

Who breaks it: Ann G. Kulze, M.D., author of Dr. Ann's 10-step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. She sits down to dinner every night at 9 pm or later.

Why you can, too: "A calorie consumed at 9 pm isn't handled any differently by your body that one consumed at 9 am," Kulze says. It's less about when you eat than how much you eat. A study published in the European Journal of Clinical Nutrition found that obese women were more likely than svelte women to eat meals late at night, but they were also more likely to eat more, period. And a study by the USDA showed that your metabolism hums along at the same rate no matter how you time your meals. And delaying dinner does have one undisputed advantage: it helps eliminate late-night snacking, one of the worst diet busters.

Do it right: One reason you're likely to stuff yourself late at night is that you're ravenous from not having eaten since lunchtime. A healthy snack in the late afternoon (around 4 pm if you're planning to eat at 9 pm) can help you avoid this pitfall. Studies have found that the fat in nuts is particularly satisfying, so grab a 100-calorie pack of almonds when you're on the go. When you finally find the time for dinner, actually sit at the table and nix the distractions. Scarfing down a meal in the car or in front of the TV means you usually aren't paying attention to what - or how much - you are eating.

What time do you usually eat dinner? Do you find that eating later is better for resisting those late night snacks?

Weight Loss Rules to Bend #2: Avoid weight carbohydrates

Who breaks it: Christine Avanti, clinical sports nutritionist and author of Skinny Chick Don't Eat Salads. She was raised on homemade "white" pasta by her Italian immigrant grandparents.

Why you can, too: Carb lovers have long been warned against highly processed products because they are believed to cause a blood sugar spike. But research published in the Journal of the American Dietetic Association found that people on high-carb diets were slimmer than their pasta-phobic counterparts even when they threw "bad" carbs like white bread into the mix of fiber-rich whole grains.

Do it right: Follow the U.S. Department of Agriculture's recommendation of six ounces of carbs each day and make sure at least half come from whole grains. Then measure out a serving of refined carbs, such as a cop of cooked white pasta, and dig in guilt free. If a single cup won't cut it for you, pair your pasta with filling protein, such as a meaty red sauce made with extra lean ground turkey.

Check out Christine's book, which de-mystifies the opaque secrets of obesity research and makes them work for you in your real life!

Weight Loss Rules to Bend #1: Eat five small meals a day

Growing up, it seemed like the more rules there were, the more we wanted to break them. And while our rebellion subsides some as we age and mature, there is often still that desire to break rules when it comes to weight loss and diet. Fortunately, there are some rules that can be broken and disregarding certain strict "food guidelines" can be the secret to a successful slim-down.

A study published in the International Journal of Obesity found that people with a flexible approach to eating (one that allows for sweets and other "slip-ups") had a better record of maintaining weight loss than dieters with an "all or nothing" outlook.

There are tons of silly food rules out there that we often try to follow and many of us believe that our weight loss program won't be successful if we don't follow these perceived rules. However, nutrition experts say that many of these food and dieting rules we hold dear are meant to be broken.

This week will will discuss 5 weight loss rules that are meant to be bent or broken. For each rule, we will give you a breakdown of nutrition experts who successfully break the rule, why you can break it too and how to do it right. How can you do it right without slipping into a diet danger zone? Remember to keep everything in moderation and if you do slip-up, don't dwell on it and just get back into your healthy routine at the next meal.

Weight Loss Rules to Bend #1: Eat five small meals a day

Who breaks it: Renee Melton, R.D., director of nutrition services for the mobile weight-loss program Sensei. "My schedule doesn't give me time to prepare healthy snacks, much less eat them, so I make sure I get what I need in three square meals a day."

Why you can too: The "graze, don't gorge" philosophy is based on the premise that having frequent small meals keeps your blood sugar steady, your metabolism ramped up and your appetite in check. However, some studies show a link between obesity and eating more than three times a day, most notable in women. More frequent noshing means more opportunities for overeating. Plus, says Melton, having to constantly think about what you're going to eat can be stressful, especially for emotional eaters.

Do it right: To keep hunger pangs from overriding your willpower throughout the day, eat fiber-rich foods at mealtimes; they will make you feel fuller and take longer to digest. Shoot for 21-25 grams a day, starting with a high-fiber grain cereal like Kashi's GoLean with low-fat milk and fruit. For lunch or dinner, Melton says, fill half your plate with produce, a quarter with carbs and a quarter with lean protein.

Do you eat 3 square meals or do you typically graze and eat smaller meals throughout the course of your day? What do you find works best for you?

How to Eat Healthy on a Budget #5: Stock up on sale items

With the economy still in a state of flux, we are all looking for ways to save money here and stretch our food dollars a little further. The good news is the savings are out there and with some simple planning and a little commitment, you can make the most of what you spend.

Cash in on good deals and stock up on non-perishables and perishables that freeze well. This is a great time of the year to stock up on sales at all grocery stores to fill your fridge, freezer and pantry.

In general, the grocery store sales cycle is about 6-8 weeks. In other words, if your favorite cereal is on sale for $2.99 this week, your likely to see a similar sale on the same product in about 2 months. Additionally, when new products are released, manufacturers generally release higher value coupons, which you can combine with the store's sale price to save even more money.

Check out the weekly ads in your Sunday newspaper (if you don't get the newspaper, check store's websites for the weekly ad). Make lists of what is on sale at each store. Even though you may find bread on sale at one store, it may also be on sale at a different store for even cheaper.

Similar to stocking up on sale items, you may also want to consider buying from bulk bins. Many of our local grocers have great bulk foods sections. For many items, the bulk foods price beats both brand and generic items.

So what are the best foods to stock up on? Based upon sales prices and shelf life, we recommend the following. With these items on hand, you will have a great base for cooking from your pantry!

• Cooking oil
• Cereal
• Soup
• Canned vegetables and fruits
• Beef, chicken or vegetable broth
• Oatmeal
• Canned tuna
• Pasta (Meijer has their pasta on sale for $0.79 this week!)
• Butter
• Dried herbs and spices
• Rice
• Condiments
• Spaghetti Sauce

Equally important to stocking up on items is making sure you use them in a timely manner. You will need a method to keep track of what you have and when you need to use it. Here are some tips to keep that well-stocked pantry functional and organized:

• Add dates to your weekly planner or calendar of when you will purge your pantry. Do this at least twice per year and prevent your pantry from housing expired or unwanted items.

• Place a list of pantry staples on the back of your pantry door and put an "x" next to each item to indicate if you have it in stock (place multiple "x" if you have more than one of an item). Each time you use an item, erase and "x." You will be able to see at-a-glance how many of each item you have in your pantry. A dry-erase board works great for this!

• Arrange the items in your pantry from least to most often used. Put the least used items in the back and the most often used within easy reach in the front of the pantry.

• Take advantage of the vertical space in your pantry by stacking things. Place lesser used items on the bottom and stack more frequently used items on top.

• Purchase a set of stackable food storage containers to use for items that come in large or bulky packages. Transfer the food to storage containers and you will be able to stack it all up and keep it fresh at the same time.

Do you stock up when your favorite foods are on sale? Where are the best grocery stores to find sales around the area?

How to Eat Healthy on a Budget #4: Make your own snacks

There has been an explosion of single-serving snacks in recent years and you can find just about everything from chips to cookies to cereal in a pre-packaged form. 100 calorie snack packs are a lifesaver for those trying to lose weight because they take the guess work out of portion sizes. However, this convenience comes with a cost because these packs are often much more expensive than an equivalent item purchased in a larger package. While portion control is a great thing, you don't need to pay the extra money for it.

Follow these tips on how to save money on snacks for you and your family:

• Buy your snacks in a regular size or bulk quantity. Look at the nutritional value and serving size and pre-portion your snacks in snack size resealable plastic bags.
• Make a family decision to choose just one treat from the not-so-healthy category and buy just one large bag for the week - and once it's gone, it's gone. Most of the processed snack foods are expensive and typically provide little to no nutritional punch.
• Cut down on the number of snacks you buy in general. By eating more filling, fiber-rich foods at your core meal times, you won't need as many snacks to satisfy you throughout the day.

Check out these 100 calorie snack ideas that will fight hunger off and satisfy your cravings:

• Half a small apple with 2 teaspoons peanut butter (save the other half of the apple for later and squeeze lemon juice over it so it doesn't get brown!)
• Ten almonds or cashews
• Half a small avocado
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• Raw vegetables with 1/4 cup fat-free ranch dressing
• Small baked potato with 1/2 cup salsa and 2 tablespoons fat-free sour cream
• Fifteen strawberries dipped in 1/4 cup Cool Whip Lite

• 45 steamed edamame
• 2 tablespoons mashed avocado with 2 tablespoons chopped tomato in a small whole wheat pita
• Half a red bell pepper dipped n 3 tablespoons hummus
• 6 ounces plain fat-free yogurt with 1/3 cup fresh raspberries
• Hard boiled egg and a slice of Melba toast
• 4 slices low-fat honey ham rolled in a lettuce leaf with 2 teaspoons honey mustard
• 1 slice toasted raisin bread with 1 teaspoon light butter
• Half a small bagel with 1 ounces smoked salmon
• Celery with 1 tablespoons peanut butter or light cream cheese
• 2 tablespoons water-packed tuna with 1 teaspoon light mayonnaise and onion powder
• 10 jelly beans

You can also make this homemade cereal recipe. It is a little higher in calories, but packs in a ton of healthy nutrients from the natural ingredients.

Homemade Cereal Recipe

Prep Time: 15 minutes

Cook Time: 1 hour

Ready In: 1 hour 30 minutes

Servings: 20

Ingredients

• 7 cups quick cooking oats
• 1 cup wheat germ
• 1 cup wheat bran
• 1/2 cup brown sugar
• 1/2 cup vegetable oil
• 1/2 cup honey
• 1/2 cup water
• 1 tablespoon vanilla extract
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1 teaspoon salt
• 1 cup chopped dates
• 1 cup chopped pecans
• 1 cup flaked coconut (optional)

Directions

1. Preheat oven to 275 degrees.
2. In a large bowl, mix oats, wheat germ and wheat bran.
3. In a medium bowl, blend brown sugar, oil, honey and water. Mix in vanilla, cinnamon, nutmeg and salt. Stir the brown sugar mixture into the oat mixture until evenly moist and transfer to a large, shallow baking dish.
4. Bake 45 minutes, stirring every 15 minutes, until lightly brown. Mix dates, pecans and coconut into the dish and continue baking about 15 minutes. Allow to cool and store in airtight containers.

Nutritional Information (per serving)

Calories: 315

Total Fat: 13.4 g

Dietary Fiber: 6.6 g

How to Eat Healthy on a Budget #3: Buy generic

We all have our favorite brands of food. For some of us, it is about taste or value of the product. For others, there is a sense of nostalgia around eating a certain brand - Mom serving us Quaker Oatmeal when we were little, drinking Coca-Cola at summer barbecues, making Kraft Macaroni and Cheese for your child every day because that is all they would eat.

However, buying generic brands can save you a great deal of money in the long-run. Generic store brands often cost significantly less than their more recognizable brand name counterparts and are of comparable, if not equal, quality. In fact, many store brand products are near identical to the brand name product, just under a different label. Check the ingredients of store brands and brand name products and more often than not, the lists will be very similar.

Of course, some products are okay to splurge on the brand name for the better taste, extra kick or higher quality. Follow these guidelines to know which products to buy generic and save money and which to spend a little extra and buy the brand name.

Buy Generic

• Pantry staples: Rice, sugar, salt, etc. These are products where buying high end is only ripping yourself off. You won't be able to notice a difference and these aren't hard products to produce, so paying a premium is paying for a name only. Really it's all about how you prepare and use the products in recipes; a high grade grain of rice isn't going to turn your stir fry into a smash hit. Buy in bulk, too, to save even more money.
• Milk: Manufacturers bid for store brands to sell the most product possible and average out their profits over low-profit store brands and high-profit name brands. The generic brand milk you buy at the grocery store is the same milk you will be getting from a brand name, just at a much lower cost.
• Frozen vegetables and fruits: For quick, healthy meals during the week, many people use frozen produce. Buy these generic as they are just as delicious and have just as much nutritional value as their brand name counterparts.
• Over-the-counter drugs: Basic, over-the-counter drugs like aspirin, cough medicine and allergy medicine, are often comparable to brand name drugs in effectiveness, but cost a lot less money. That being said, they don't work for everybody, so give them a try and see what works best for you.
• Bottled Water: The minerals and purification is all the same for bottled water, whether it is of a brand name or not. Generic brands are significantly cheaper, so make sure to pick those up instead.

Buy Brand Name

• Olive oil and balsamic vinaigrette: With these kinds of oils, you get what you pay for. Stick with your favorite brand for cooking oil and creating salad dressings.
• Toilet Paper: While this is not a food item, it is another case of "you get what you pay for." This is one case where manufacturers do not just slap different packaging on the same product. Toilet paper in general isn't too expensive, so it is worth spending a couple extra bucks and getting something that will hold together.
• Sports Drinks: Sports drinks like Gatorade and Powerade taste quite a bit better than the generic drinks, which are basically just water with food coloring. Treat your body after a hard workout to a trusted name brand with the proper nutrients and flavoring.
• Coffee: Most people have a very particular preference as to what their coffee should taste like, so it is worth spending more and getting your favorite brand. No one likes to start their day off on the wrong note with a bad cup of coffee.

Do you buy generic brands? What has been your experience with buying them - have you notice a difference in your weekly grocery bill?

How to Eat Healthy on a Budget #2: Shop locally

Now that spring has arrived, farmers' markets are popping in cities and small towns throughout the country. You will find great deals on fresh produce that is in season, as well as herbs, baked goods and more. While you may find that some things are a little higher priced, on the whole, you will be getting quality items that are very affordable.

Urbana's Market at the Square at Lincoln Square Mall is one of the largest and most diverse farmers' markets in Illinois. With more than 170 vendors on average, thousands visit this market every Saturday morning. Food vendors include local farmers, Piato Cafe, Great Harvest Bread Co., Pekara Bakery and more. Other vendors include Danville Gardens, MurphyAO Ink and many others. Check out the Market at the Square website or their blog for the latest information on the weekly market.

Not only will you find yourself saving money at the farmers' market, but there are a number of other benefits to shopping locally. Consider the following reasons why you should visit a local farmers' market:

• Exercise: Many people go the farmers' market to walk around and browse for a bit, as opposed to quickly running in and out of the grocery store. Take your time to wander around the area and if you live close, walk to the market instead of driving.
• Community: By purchasing items from local vendors, you are giving back to the community in which you live.
• Variety: You will be amazed at the sheer numbers of varieties of your favorite jams, baked goods and produce. Branch out and try something different that you wouldn't find in the grocery store.
• Freshness: You can't compare the level of freshness you will get with a large supercenter's food department. The food is literally only traveling a few miles before you purchase it, not across the country in a large semi-truck.

Do you visit Urbana's Market at the Square or any other farmers' markets in the area? Who are your favorite vendors there? What is the best part about going the farmers' market?

How to Eat Healthy on a Budget #1: Meatless meals

When you have a limited budget, the thought of preparing tasty, healthy meals can be daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you are in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve.

You can save money and still have quality food at the same time. However, it will take a little organization and creativity on your part to ensure you get the best bang for your buck.

This week's blog posts feature different ways to eat healthy on a budget. Tell us your money-saving tips to keep the cost of groceries down, share your favorite budget recipes with us, or any other thoughts you have on the topic. We'd love to have your feedback!

How to Eat Healthy on a Budget #1: Meatless meals

Many people have started adding at least one meatless dinner to their weekly menu to help save money. Meatless meals are built around vegetables, beans and grains instead of meat, which tends to be more expensive.

A National Cancer Institute study of 500,000 people found that those who ate 4 ounces of red meat or more daily were 30 percent more likely to diet of any cause over 10 years than those who consumed less. The fact is that most Americans are getting enough protein in their daily diet. Adults generally need 10-35 percent of their total daily calories to come from protein. Based on a 2,000-calorie-a-day diet, this would amount to about 50-175 grams per day. You can get your protein from sources other than red meat - sources which are often much less expensive.

• Eggs: One large egg has 6 grams of protein. At $2.16 for a dozen eggs, a gram of protein costs 3 cents.
• Milk: One glass of milk has 8 grams of protein. At $2.60 for a half-gallon, that's about 4 cents per gram of protein.
• Cottage Cheese: While many cheese are high in fat, cottage cheese offers a better alternative. At $2.50 for a pound, a gram of protein costs a little less than 5 cents a gram.
• Tofu: One of the more expensive meatless proteins, at $2.00 per pound, you are still playing just 6 cents for a gram of protein.

Challenge yourself or your family to go meatless at least one night a week for a month. Try our recipe for Pizza Without the Red Sauce, or one of the other budget-friendly recipes below - we guarantee you won't even miss the meat!

• Cheese Enchiladas with Red Chili Sauce
• Penne Pasta with Cannellini Beans and Escarole
• Eggplant and Smoked Mozzarella Sandwich

Pizza without the Red Sauce (from AllRecipes.com)

Prep Time: 15 minutes

Cook Time: 20 minutes

Ready In: 35 minutes

Servings: 8

Ingredients

• 2 tablespoons butter, melted
• 1 tablespoon olive oil
• 3 tablespoons minced garlic
• 2 tablespoons sun-dried tomato pesto
• 1 teaspoon dried basil leaves
• 1 teaspoon dried oregano
• 1 tablespoon grated Parmesan cheese
• 1 unbaked pizza crust
• 1 tomato, sliced
• 1 bunch fresh spinach, torn
• 1 sweet onion, sliced
• 1 fresh jalapeno pepper, chopped
• 1 6-ounce package feta cheese, crumbled

Directions

1. Preheat oven according to pizza crust package directions.
2. In a small bowl, combine butter, olive oil, garlic, pesto, basil, oregano and Parmesan cheese. Spread mixture evenly on pizza crust.
3. Arrange tomato, spinach, onion and jalapeno pepper on pizza. Top with crumbled feta cheese.
4. Back according to pizza crust package directions.

Nutritional Information (per serving)

Calories: 237

Total Fat: 12.5 g

Dietary Fiber: 2.2 g

Healthy Ways to Reduce Stress #5: Sleep it off

Adequate, good quality sleep is important to so many aspects of our lives: keeping us at a healthy weight, giving us enough energy to work throughout the day, and yes, reduce stress. It's one of the most basic, easiest things you can do to improve your health and keep stress at bay - yet it is also one of the most difficult for many people to attain.

The amount of sleep you need depends on various factors - especially your age. Consider these guidelines by the Mayo Clinic for different age groups:

AGE GROUP RECOMMENDED AMOUNT OF SLEEP

Infants 14-15 hours

Toddlers 12-14 hours

School-age Children 10-11 hours

Adults 7-9 hours

In addition to relieving stress, getting the recommended amount of sleep has other benefits, including:

• Your body and mind will have time to recover and make any necessary repairs
• It will help to reduce your stress levels
• Your mind will be sharp and you'll be able to think more clearly
• You'll have more energy
• Studies suggest it will help alleviate depression
• You'll look better from being well-rested
• Overall, you'll feel better physically, emotionally and mentally

If you're having trouble sleeping, you should try to take the steps to change your sleep habits. You may not be able to control or eliminate all the factors that interfere with your sleep, but you can create and environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

• Always go to bed and get up at the same time. It will be easier to fall asleep and to wake up when you get your body on a schedule.
• Your sleeping area should be completely dark so your body can product melatonin, which helps you get more restful sleep.
• Drinking alcohol or caffeine late in the day or evening can cause you to wake up in the middle of the night. Try to limit how much you drink before bed and stop drinking 2 hours before you plan to go to bed.
• Don't exercise for at least a few hours before bedtime. Exercise increases your body temperature and alertness, making it harder to fall asleep.
• Eat a small carbohydrate snack an hour or two before bed. The serotonin production will help you sleep more soundly.

Keep in mind that it is normal to have the occasional sleepness night. However, if you have trouble sleeping on a regular or frequent basis, see your doctor. You may have a sleep disorder, such as sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night's sleep.

For more information on sleep topics, disorders and more, visit the National Sleep Foundation.

Healthy Ways to Reduce Stress #5: Sleep it off

Adequate, good quality sleep is important to so many aspects of our lives: keeping us at a healthy weight, giving us enough energy to work throughout the day, and yes, reduce stress. It's one of the most basic, easiest things you can do to improve your health and keep stress at bay - yet it is also one of the most difficult for many people to attain.

The amount of sleep you need depends on various factors - especially your age. Consider these guidelines by the Mayo Clinic for different age groups:

AGE GROUP RECOMMENDED AMOUNT OF SLEEP

Infants 14-15 hours

Toddlers 12-14 hours

School-age Children 10-11 hours

Adults 7-9 hours

In addition to relieving stress, getting the recommended amount of sleep has other benefits, including:

• Your body and mind will have time to recover and make any necessary repairs
• It will help to reduce your stress levels
• Your mind will be sharp and you'll be able to think more clearly
• You'll have more energy
• Studies suggest it will help alleviate depression
• You'll look better from being well-rested
• Overall, you'll feel better physically, emotionally and mentally

If you're having trouble sleeping, you should try to take the steps to change your sleep habits. You may not be able to control or eliminate all the factors that interfere with your sleep, but you can create and environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

• Always go to bed and get up at the same time. It will be easier to fall asleep and to wake up when you get your body on a schedule.
• Your sleeping area should be completely dark so your body can product melatonin, which helps you get more restful sleep.
• Drinking alcohol or caffeine late in the day or evening can cause you to wake up in the middle of the night. Try to limit how much you drink before bed and stop drinking 2 hours before you plan to go to bed.
• Don't exercise for at least a few hours before bedtime. Exercise increases your body temperature and alertness, making it harder to fall asleep.
• Eat a small carbohydrate snack an hour or two before bed. The serotonin production will help you sleep more soundly.

Keep in mind that it is normal to have the occasional sleepness night. However, if you have trouble sleeping on a regular or frequent basis, see your doctor. You may have a sleep disorder, such as sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night's sleep.

For more information on sleep topics, disorders and more, visit the National Sleep Foundation.

Healthy Ways to Reduce Stress #5: Sleep it off

Adequate, good quality sleep is important to so many aspects of our lives: keeping us at a healthy weight, giving us enough energy to work throughout the day, and yes, reduce stress. It's one of the most basic, easiest things you can do to improve your health and keep stress at bay - yet it is also one of the most difficult for many people to attain.

The amount of sleep you need depends on various factors - especially your age. Consider these guidelines by the Mayo Clinic for different age groups:

AGE GROUP RECOMMENDED AMOUNT OF SLEEP

Infants 14-15 hours

Toddlers 12-14 hours

School-age Children 10-11 hours

Adults 7-9 hours

In addition to relieving stress, getting the recommended amount of sleep has other benefits, including:

• Your body and mind will have time to recover and make any necessary repairs
• It will help to reduce your stress levels
• Your mind will be sharp and you'll be able to think more clearly
• You'll have more energy
• Studies suggest it will help alleviate depression
• You'll look better from being well-rested
• Overall, you'll feel better physically, emotionally and mentally

If you're having trouble sleeping, you should try to take the steps to change your sleep habits. You may not be able to control or eliminate all the factors that interfere with your sleep, but you can create and environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

• Always go to bed and get up at the same time. It will be easier to fall asleep and to wake up when you get your body on a schedule.
• Your sleeping area should be completely dark so your body can product melatonin, which helps you get more restful sleep.
• Drinking alcohol or caffeine late in the day or evening can cause you to wake up in the middle of the night. Try to limit how much you drink before bed and stop drinking 2 hours before you plan to go to bed.
• Don't exercise for at least a few hours before bedtime. Exercise increases your body temperature and alertness, making it harder to fall asleep.
• Eat a small carbohydrate snack an hour or two before bed. The serotonin production will help you sleep more soundly.

Keep in mind that it is normal to have the occasional sleepness night. However, if you have trouble sleeping on a regular or frequent basis, see your doctor. You may have a sleep disorder, such as sleep apnea or restless legs syndrome. Identifying and treating the cause of your sleep disturbance can help get you back on the road to a good night's sleep.

For more information on sleep topics, disorders and more, visit the National Sleep Foundation.

Healthy Ways to Reduce Stress #4: Stress-relief games

When was the last time you had some good, old-fashioned fun? If you can't even remember, this might be one of the reasons you are stressed. If you would try to use some fun stress-relief games in between your work and home duties, you will definitely be able to relieve some of the stress that surrounds your life.

Fun stress-relief games can include all sorts of games, from class board games such as Monopoly to chess to Trivial Pursuit. You will find yourself captivated and distracted from the stressful situations in your life. You can get creative, have fun and relax, and bring some variety to your daily routine.

It is also a good idea to go a step further and ask some of your friends to have a game night and start a game of charads or a karaoke session. Laughing, singing and joking will help you relieve all the stress and the tension in your body, while also allowing you to build stronger relationships with your family and friends.

Healthy Ways to Reduce Stress #3: Get a massage

Massages have been practiced for centuries in different cultures and for many purposes. In addition to providing relief and for strains, sprains and other muscular pain, massage therapy reduces recovery time after an injury. You may also experience a lighter mood, along with more energy and an increased ability to relax, which is key for those who have a lot of stress in their daily life.

Massage has been shown to reduce the levels of cortisol, a well-known stress hormone. University of Miami School of Medicine researchers reviewed a dozen studies that measured cortisol levels in massage therapy patients. Cortisol levels were obtained before and after each massage, and dropped up to 53 percent following the massages.

According to the 2010 American Massage Therapy Association (AMTA) Consumer Survey, 40 percent of Americans get a massage to relieve stress, and 86 percent agree that massages can be beneficial for health and wellness. This makes it clear that the importance of taking time out to get a massage cannot be underestimated.

The benefits of massage are widespread and include the following:

• Fosters faster healing of strained muscles and sprained ligaments, reduces pain and swelling and reduces formation of excessive scar tissue
• Helps relieve muscle tension and stiffness
• Relieves or alleviates headaches
• Reduces blood pressure
• Strengthens the immune system
• Helps relieve stress and aids relaxation
• Promotes deeper and easier breathing
• Improves circulation of blood and movement of lymph fluids
• Promotes a relaxed state of mental alertness
• Helps relieves mental stress
• Reduces levels of anxiety and depression

Mettler Center offers a variety of different types of massages and appointments are available 7 days a week. You do not have to be a member to get a massage, but members do receive a 10% discount off the regular price of a massage. We invite you to do something good for your mind and body and schedule a massage with one of our licensed massage therapists today!

For more information on Massage Therapy at Mettler Center, visit our website.

Healthy Ways to Reduce Stress #2: Take a mini-vacation

Most people think that a vacation needs to be traveling to an exotic, distant destination for an extended period of time. It is important to remember that smaller "mini-vacations" can be just as stress-relieving than larger trips.

We all deserve to have a vacation every once in awhile to help get our minds off of work, whether it be at the office or at home. However, traveling in itself can be stressful: packing, taking time off work, getting the kids ready, airport delays, etc. Taking a mini-vacation closer to home for a couple days can eliminate some of the stress that can come with traveling and allow you to truly have a relaxing getaway. Some of the best mini-vacations can be found within just a few hours of Central Illinois!

• Dig out your tent and sleeping bags and take the family camping at one of the many campgrounds in the area. Camping forces you to take an extended break from your computer, video games and maybe even cell phones, and just become one with the nature around you. There's nothing quite as calming as seeing the sights and sounds of a forest or lake and the fresh air rejuvenates and restores you like nothing else. This activity is great for families of all ages, as well as groups of friends. For a listing of campgrounds in Central Illinois, visit the Illinois Campground Directory.
• Visit a local bed and breakfast for a night or two. Bed and breakfasts and country inns provide wonderful one-of-a-kind escapes and there are hundreds of unique inns within an hour or two of most cities (click here to find a listing of all B&B's in Central Illinois). This is a great way for couples and families to take breaks and enjoy adventures together for a relatively low cost. They can be a great alternative to staying in a hotel and you will appreciate the great service and home-like feel while on your getaway.
• Visit friends or family that live within a few hours of you. This allows you to take a break and visit a new place, and have a free place to stay. Make it clear that they're not expected to be your tour guide. You can go out exploring during the day and then meet up together for dinner. Tell them that whenever they need a "quick getaway," you would love to return the favor and have them stay with you.
• Take a "staycation" at home. A day simple spent at home doing nothing can also be extremely relaxing and enjoyable. Spend the day in bed with a good book if you want, or watch a movie on television. Even a simple bubble bath can be a great way of enjoying a mini-vacation day. Turn off your cell phone for a few hours and do at least one activity that makes you feel relaxed.

You also may find that you really just need a short "mental" vacation to help rejuvenate. No place ticket, no packing, no planning. If that is the case, consider the following:

• A study at the University of Ontario found that short term leisure activities reduce stress levels, if they're easy to do and don't involve competition. Try playing a musical instrument of doing a crossword puzzle for 15 minutes and your blood pressure will drop and your stress hormones will stop pumping.

• Try changing your clothes. Psychologists say changing your clothes as soon as you get home can be a powerful psychological tool. Put on your workout gear and head to a class at Mettler Center, or take a walk or bike ride.
• Climb in a hammock and sip some lemonade. According to Mark Ashnel, sports and exercise psychologist, it can restore you on several levels. During the day, you burn through acetylcholine, a brain chemical responsible for allowing you to develop ideas throughout the day. Taking a small break with minimal thinking helps you bounce back. Lemonade will help replenish the brain chemical responsible for creating your brilliant ideas!

What was the most relaxing vacation you have taken? Share your ideas and tips with us!

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: a luxury aromatherapy set!**

Healthy Ways to Reduce Stress #1: Learn to say "no"

An impending deadline at work. Getting the kids to school on time in the morning. Paying all the bills on time. Making sure dinner is perfect for your spouse's birthday. All of these things, and so much more, add stress to our every day lives. Unfortunately, the stressors won't disappear, but you can control how you act in response to them. In fact, the simple realization that you're in control of your life is the foundation of stress management.

Managing stress is about taking charge: taking charge of your thoughts, emotions, schedule and the way you deal with your problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation and fun - plus the ability to hold up under pressure and meet your challenges head on.

This week, the blog will feature 5 different ways that you can reduce stress in your life. While all these methods have been proven effective, the most important is to find out what works for YOU. Give us your feedback this week by posting a comment. Share with others how you reduce stress in your life! And by posting a comment, you can enter for your chance to win this week's giveaway: an aromatherapy bath set!

Healthy Ways to Reduce Stress #1: Learn to say "no"

We all have priorities. We know we need to organize our time and resources to complete work assignments and meet family and social obligations. Sometimes this means taking a pass on a volunteer or social commitment. You can't be all things to all people all the time! Sometimes you just have to say, "No, not this time, but feel free to keep me in mind for the future."

Consider these 3 reason for saying "no":

1. Saying "no" isn't necessarily selfish: When you say no to a new commitment, you are honoring your existing obligations and ensuring that you'll be able to devote quality time to them.
2. Saying "no" can allow you to try new things: Just because you have always helped plan the company holiday celebrations doesn't mean that you have to do it forever. Saying no will give you time to pursue other interests.
3. Always saying "yes" isn't healthy: When you are overcommitted and under too much stress, you are more likely to feel run down and get sick.

So how do you determine when you should say "no"?

1. Focus on what matters the most: Examine your current obligations and overall priorities before making any new commitments. Ask yourself if the new commitment is important to you. If it's something you feel strongly about, then by all means do it. If not, take a pass.
2. Weigh the pros and cons: Is the new commitment a long or short-term activity? Don't say "yes" if it will mean months of added stress. Instead, look for other short-term ways to pitch in, such as helping with just one aspect of the activity. For example, instead of being in charge of the school fundraising committee for the entire year, say that you will be in charge of the spring bake sale.
3. Take guilt out of the equation: Don't agree to a request you would rather decline because of feelings of guilt or obligation. Doing so will likely lead to additional stress and resentment.
4. Sleep on it: Always take time to think about someones request and how it fits in with your future commitments.

And if you get to the point where you realize you just have to say "no," keep the following in mind:

• The word "no" has power, but don't be afraid to use it. Be careful about using less-impactful phrases, such as "I'm not sure" or "I don't think I can right now." These can be interpreted to mean that you might say yes later.
• Be brief by avoiding elaborate justifications or explanations. Simply state your reason for refusing, but don't go on and on about it.
• Don't fabricate reasons to get out of an obligations. The truth is always the best way to turn a commitment down, whether it is a friend, family member or coworker.
• Make sure to still be respectful by complimenting the group's effort, which shows that you still respect what they're trying to accomplish.

**Don't forget to post a comment on today's post for your chance to win this week's giveaway: a luxury aromatherapy set!**

Exercise Equipment That You Should Use #5: Resistance Bands

Resistance bands are a lightweight strength training tool that provides resistance when stretched. The bands are available for arms and legs in a variety of color-coded intensity levels. They are an alternative to using dumbells or body bars for building muscle tone and resistance bands actually make it easier to isolate muscles while doing strength training.

The bands are also a cheaper, more portable alternative to purchasing weights for home. They are great for people who travel frequently so you can take your workout with you wherever you go.

Since this week's giveaway is for a set of resistance leg bands (identical to the ones available at Mettler Center), we have posted some great resistance band exercises below. Adding these bands to your strength training challenges muscles of the lower body in new ways and will help you attain more toned legs. Many of the classes available at Mettler Center use the resistance bands, so stop by a class to get some more unique ideas on how to use them!

Squats

Squats work your quads, hamstrings and glutes in one movement. Commonly done with a body bar across your shoulders, it can also be done with a resistance band, which is great for people who may have shoulder or back problems.

Strap the leg band around both of your ankles. Stand with your feet slightly wider than shoulder-width apart and make sure you feel a fair amount of tension in your legs. Keeping your back straight, lower yourself into a squat by bending your knees (make sure your knees stay BEHIND your toes!). Once your thights are parallel to the floor, stand up and repeat 15-20 times. The addition of the band will provide some extra resistance to the movement and work your muscles much more than doing the movement alone.

Monster Walk

The monster walk strengthens the muscles of the abductors and glutes. To perform the monster walk, attache the resistance band around both ankles. Take a wide step out to the left and then step the right foot in. Keep taking wide steps to the left 4-5 times (or as many as the space your in allows). After you've completed the desired number of steps, take an equal number of steps to the right side. Keep your feet and legs wider than hip-distance apart the entire time to keep constant tension on the muscles.

Floor Hip Abuductions

The floor hip abductions work the abductor muscle of your hips, which is especially important for those who sit at a desk for the majority of the day. After attaching the resistance band to both ankles, lie on your side with your hips stacked one on top of the other and your head supported with your hand. Raise your leg up sideways as far as the resistance band will stretch, then lower the leg. Repeat this lifting and lowering of the leg for 15-20 repetitions, then switch sides and perform the movement with the other leg. For an added burn, lift the leg up high and then pulse your leg up, making very small movements.

Floor Hip Adductions

The floor hip adductions work your adductor muscles on the inside of your thigh. After attaching the resistance band to both ankles, like on your side with your hips stacked one on top of the other. Place your top leg on the ground and slightly behind your front leg. Life your bottom leg up and as high as the resistance band will allow, then lower your leg towards the ground without letting your leg come into full contact with the ground. Repeat this movement for 15-20 repetitions, then switch sides and perform the movement with the other leg.

**Today is the LAST day to post a comment on today's post for your chance to win this week's giveaway: A set of leg bands from Mettler Center!**