Need a vacation but don’t have the time or funds? No problem! With a little legwork and creativity, you can plan an escape right in your own home or backyard. You’ll create happy memories for the whole family without the hassle of packing a single suitcase. Consider these innovative ideas.

1. Host a spa day.

You don’t have to spend hundreds of dollars to unwind. Recreate that tranquil environment in your own home: First, declare the day tech-free and turn off all televisions, computers and cell phones. To add spa-like touches, fill pitchers with water, cucumber slices and mint leaves, playing a peaceful soundtrack, such as the “Spa Suite” channel on Pandora.

Then schedule “treatments” with your kids: Set up a manicure station where they can paint their nails (don’t forget to keep tissues on hand in case of smudges) and a
makeover area where they can experiment with makeup. You can also apply facial masks or draw aromatherapy baths.

Extra splurge: Invest in plush robes to wear all day, or contact a local spa for a masseuse or manicurist that makes house calls for an at-home treatment.

2. Go camping!

Set up a tent in your backyard for a campout. During the day, go on a hike at a local park or nature preserve, complete with trail mix. In the evening, gather around the campfire to roast hot dogs and make s’mores while telling ghost stories.

Extra splurge: To make the experience more comfy, use an air mattress inside the tent. You can also spark your child’s interest in nature with a guide to flowers or small camping kit.

3. Create a backyard waterpark.

Waterparks are classic summer fun, but they’re often expensive or too far away. Set up your own version in your backyard: Fill up a few inflatable pools with water, and get some water guns and water balloons. Then invite your kids’ friends over to play. They’ll spend hours splashing around with the toys.

Extra splurge: Create a healthier version of the concession stand by setting up a table full of drinks, fruit slices and other healthy snacks. Finish the evening with a barbecue or pizza party.

4. Have a luxury vacation (on a budget!).

For a fun spin on a big-city vacation, plan a day full of cultural adventures. Print out an itinerary of the day’s events for your family: Start with a breakfast of croissants at a local park. Then check out a new, unusual museum or cultural sight in the area that your family hasn’t yet visited. Follow that with a meal and dessert at one of the fancier restaurants in town, or serve up dinner at a table decorated with candles and fresh flowers in the backyard. Then finish the evening with a classic New York-centric movie, such as Breakfast at Tiffany’s. For a luxurious touch, place a gourmet chocolate on everyone’s pillow to find at bedtime.

Extra splurge: Give each child a certain amount and let them pick out a souvenir throughout the day. It will serve as a token of their fun family staycation!

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A smile can go a long way -- especially when it comes to your health. Not only can flashing a grin win you friends, but a growing body of research also reveals that it can deliver a host of body benefits. Here, four more reasons why you should flash those pearly whites more often:

Reason to Smile No. 1: Less Stress

There’s some truth to the saying, “grin and bear it.” In a study from Kansas State University, people who gave a real smile while tackling pressure-filled tasks had less of a stress response and a lower heart rate than those who kept neutral expressions. So the next time you’re feeling frazzled, take a moment to think of something that makes you giggle.

Reason to Smile No. 2: Pain Relief

According to a study published in the Journal of Pain, people who grimaced during an unpleasant procedure felt more pain than those who turned that frown upside down. Smiling boosts the production of feel-good brain chemicals called endorphins, which can act as a natural pain reliever. Battling a headache or sore back? Watch a few silly YouTube clips for some comedic relief. It’s impossible not to smile at adorable puppy or kitten videos!

Reason to Smile No. 3: A Happier Outlook

You beam when you’re happy, but it turns out that it works the other way around too. Researchers from Britain’s University of Cardiff found that women who received frown-blocking Botox injections reported feeling happier and less anxious than those who didn’t. (They also said they didn’t feel any more attractive, which rules out the possibility they were just more cheerful because of their lack of wrinkles.) Try smiling even when you’re not feeling peppy -- and your mood may soon catch up.

Reason to Smile No. 4: A Healthier Heart

Take heart: A study of nearly 2,000 people published in the European Heart Journal revealed that those with a more positive outlook were less likely to develop heart disease than their more pessimistic peers.

The bottom line: The more smiles, the better! Just remember to stash some tissues in your purse to blot your lipstick and wipe away smudges for a dazzling smile.

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You can’t imagine life without your friends. They share in your happiness, lift you up you when you’re down and make every day more joyful. But that’s not all: They also help you stay healthy. According to Australian researchers, people with more good pals lived 22 percent longer than those with few friends.

But with our increasing busy lives, many of us are falling out of touch and letting these close bonds unravel. Case in point: Over the past three decades, the number of people the average American calls a close friend has shrunk by a third, reveals a Duke University study.

To keep your relationships stronger than ever, it’s important to take time to remind your friends how much they mean to you. Consider one of these suggestions:

1. Write a heartfelt letter or card.
Even if you often tell your pal you love her, there’s something about putting it on paper. Jot down three favorite memories of your time together or list three of her best qualities -- and how much you value them. Just remember to keep the facial tissues on hand when you present her with your note.

2. Plan a special “date.”
Your coffee chats and walks are meaningful, but try surprising your pal with an afternoon or evening centered on her. Do something she’s always wanted to do, whether it’s visiting downtown art galleries or going on a country bike ride. You can trade off months so you’ll have a fun day to look forward to planning (and attending!).

3. Compile a CD.
Who says mixed tapes are a thing of the past? As a fun token, create a CD with all of your favorite tunes, past and present -- from your favorite jam in college to the boy-band song you tease her about liking now.

4. Schedule a video chat.
Whether you haven’t seen a friend in ages because she’s out of town or you’re both swamped with family duties, it’s still important to catch up face to face. Log onto Skype or Facetime to catch up as you do an activity together, whether it’s baking a batch of cookies or creating a craft.

5. Create a photo album.
Bring the scrapbook into modern day with a crafted photo album. Use a photo publishing site, like Shutterfly.com or PinholePress.com, to create a gorgeous bound book of your favorite snapshots and memories. You’ll both be crying tears of laughter and joy -- and reaching for those facial tissues!

 

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You’re stuck in traffic on the way to your son’s soccer game, your kids won’t quit bickering, and the supermarket line is absurdly long. All the little things that go wrong each day can add up to one stressed-out parent.

“Women don’t realize they’re living under chronic stress, because it has become the new normal,” says psychologist Gregory Jantz, Ph.D., founder of The Center, Inc., A Place of Hope, a mental-health treatment facility in Edmonds, Wash., and author of How to De-Stress Your Life. All that stress does more than make you irritable and tired. “Chronic stress can lead to constant headaches, insomnia and depression,” says Jantz.

To make things worse, when moms get frazzled, healthy me-time behaviors that can make you feel better, such as exercising and sleep, are often the first to go.

So indulge in me time for once … without guilt. Try these six easy strategies; science has proven they’re good for your body. Your family will thank you!

It’s OK to … take a nap.

If you’re exhausted, a simple snooze can help you recharge. When researchers from the Université Libre de Bruxelles in Belgium followed sleep-restricted men, they found that their levels of the stress hormone cortisol dropped immediately after they took a nap. So sometimes, give yourself permission to put the kids in front of the TV and take a 30-minute power nap. But be picky about the show; Jantz recommends educational programs on the National Geographic Channel or the Discovery Channel. And don’t rely on the television to be your regular babysitter.

It’s OK to … skip your workout.

Exercise is linked to an abundance of health benefits: decreased risk of diabetes and heart disease, reduced feelings of depression and anxiety, weight maintenance, lower risk of some cancers and more. “There’s no doubt that being physically active is good for you, but once in a while, getting extra rest can refresh your mind and body,” says Stephen Ball, Ph.D., associate professor of nutrition and exercise at the University of Missouri. So if you just can’t squeeze your 30-minute jog or yoga DVD into a jam-packed day, give yourself a break.

Worried that you’ll stall your progress? Taking a day or two off won’t set you back in terms of your fitness level. “It’s OK to miss a workout,” says Ball.

It’s OK to … go on a date.  

If you can’t remember the last time you and your husband went out without the kids, it’s time to initiate a weekly date night. “At home, it’s easy to create a system of dysfunction and stress, so it’s healthy to get out and have fun with your spouse,” says Jantz.

Get started by shaking up your usual Friday-night routine. Instead of a movie, plan an activity that encourages communication. Make a reservation at a cool new restaurant (go for Thai or Indian food instead of your usual Italian), sign up for a dance lesson, or take a cooking class.

Finally, follow these hard-and-fast rules to ensure your night out is quality time for two: 1) Don’t talk about the kids, and 2) Don’t talk about work.

It’s OK to … turn on the TV.

“A silly show that makes you smile can be a simple pleasure,” says Jantz. Laughter increases your pulse, stimulates circulation, increases oxygen intake and helps you relax, according to the American Heart Association. It also triggers the release of feel-good hormones called endorphins.

Laughter reduces stress as well. A recent study in the journal Psychosomatic Medicine tracked 18 people while they watched a 30-minute clip from a funny movie or a stressful movie. Researchers discovered that laughter decreased levels of the stress hormone cortisol.

It’s easy to help your whole family reap the health benefits of laughter: Rent a funny movie, take turns reading from a joke book before dinner, or play practical jokes, suggests Jantz.

It’s OK to … dish up a scoop of ice cream.

Making your favorite treats off-limits fosters an unhealthy relationship with food -- and it sets you up to overeat eventually. You don’t have to eat healthy all the time, says Ball. “One good strategy is to eat healthfully most days, but allow yourself one free day per week in which you eat what you want,” he says.

If you prefer, you can simply make your indulgence healthier: Try nonfat frozen yogurt instead of full-fat ice cream, reach for an ice-cream sandwich (instant portion control), or add fresh berries for a dose of vitamins and antioxidants. For a creamy snack that packs serious protein, have low-fat Greek yogurt drizzled with honey.

It’s OK to … talk on the phone.

“Talking to a trustworthy, supportive friend is a great way to combat stress,” says Jantz. “Ideally, you should have at least three people like this in your inner circle.” In a review published in the journal Psychiatry, when researchers looked at dozens of studies on the connection between social networks and well-being, they found that people with social support tend to bounce back better from stressful situations. Just be careful that chat sessions don’t turn into gripe sessions. “It should not be a whining and complaining session where you talk negatively about your spouse and your kids,” says Jantz.

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Photo: Corbis Images

Looking for an easy way to decompress, get more energy and fend off winter colds -- without leaving the house? Just say "Om." A recent study in Psychosomatic Medicine shows that women who regularly practice yoga have lower levels of inflammation and exhibit reduced physical responses to stress. What's more, researchers in India found that the practice of yoga also helps the body resist the damaging impact that stress has on the immune system. Translation: Practicing the exercise regularly may fend off sniffles and sneezes. Meanwhile, another study from Boston University shows that yoga can raise levels of a mood-boosting brain chemical called GABA.

Yoga's deep breathing and deliberate postures calm the nervous system and stimulate immunity, explain researchers. But you don't have to twist into a pretzel to reap these benefits. Just 15 minutes a day of light stretching and focused breathing can do your body good, says Terra Gold, co-director of the Yoga and the Healing Sciences yoga teacher training program at Loyola Marymount University and co-founder of the wellness group Yoga Doctors in Los Angeles.

We asked Gold to put together an immunity-boosting daily routine for yogis and non-yogis of all levels."These postures are designed to stimulate key points for the lungs, kidneys and digestive tract," she says."They'll assist in lowering stress hormones that compromise the immune system, stimulate the lymphatic system to help rid toxins from the body and help bring oxygenated blood to various organs to ensure optimal function." What's more, certain poses can relieve an accumulation of mucus in the sinuses or respiratory system, says Gold, which eases sniffles and helps you breathe better. All you need to do the workout is a few blankets and a belt.

Extended Side Easy Pose
Sit with your spine in a neutral position and both sit bones on the floor. Extend your right hand to the right as you raise the left arm toward the sky. Stretch the spine, reaching through the fingertips. Keep your torso facing forward -- without twisting the spine -- and maintain a natural, steady breath. Repeat on the other side. Gold says this activates immunity points in the arm, hand and torso.

Bridge
Lying with your face up, knees bent and arms at your sides, keep the legs hip-distance apart and the ankles under the knees. On an inhale, lift arms overhead and press firmly into the floor with your feet, raising your hips. On an exhale, lower arms and hips back down. Repeat 8 to 10 times, slowly. On the last repetition, hold in the upward position and breathe deeply for one minute (or as long as you can).

Reclining Bound Angle Pose
Sit in front of a folded blanket, knees bent and feet together. Loop a belt around your lower back, over the legs, and under your feet. Exhale and recline, lengthening the buttocks, sacrum and tailbone toward the heels. Rest arms at your sides. Hold for up to 10 minutes. Gold says this expands the chest, assists lymphatic drainage and stimulates immune points for the lungs, spine and low back.

Plow Pose
Lie with two blankets folded evenly under your upper back. Press down firmly, using leverage to slowly kick your legs overhead. Lower your legs one at a time, ensuring that your neck is comfortable. Roll onto your shoulder blades and interlock your fingers. Touch the floor with your feet and press to lift your hips higher. (If you can't touch your feet down, bend your knees by your ears to distribute weight away from your neck.)

Warrior 2 Pose
Step your feet about 4 feet apart. Raise your arms parallel to the floor and turn your left foot in slightly and your right foot out to the right. Align the right heel with the center arch of the left foot. Exhale and bend your right knee over the right ankle, so the shin is perpendicular to the floor. Inhale and straighten. Repeat six to eight times, holding the last bend for up to a minute. Reverse feet and repeat.

Half Lord of the Fishes Pose
Sitting on a blanket, slide your right foot under your left leg. Cross your left knee over your right. Press your left hand on the floor behind you, and your right arm on the outside of your left thigh. Inhale and lengthen your spine. Exhale and twist to the left, hooking the right elbow against the outer left thigh. Twist and lengthen for 30 seconds to a minute. Repeat to the right.

Skull Brightener Breath
This practice alternates short, explosive exhalations with longer, passive inhalations. Start by focusing on your lower belly, between the pelvis and the belly button. Quickly contract the belly, pushing a burst of air out of the lungs. Then release the contraction so the belly "rebounds" to suck air in. Do eight to 10 times, slowly at first. Begin with 25 cycles per practice and work up to 100 or more.