You're in serious need of a pampering day at the spa, but you're short on time and money. The solution? Transform your own bathroom into a sanctuary. At the Lake Austin Spa Resort, I teach classes on how to turn common kitchen and garden ingredients into luxurious skin scrubs, bath salts and more.

The key is using herbs and flowers. Certain aromas have a powerful effect on the nervous system, leaving you feeling relaxed or energized. I recommend using the following ingredients for their scents:

• Lavender: This soothing, antimicrobial herb has been shown to help you relax and get a good night's sleep. Wesleyan University conducted a 31-person study and found that when people sniffed lavender before bedtime, they got more slow-wave (or deep) sleep and reported feeling more energetic in the morning.
• Eucalyptus: Developing research suggests this woodsy scent may help break up mucus and stop coughs, according to the National Institutes of Health. And a study published in the journal Respiratory Medicine shows that eucalyptol, the active ingredient, has anti-inflammatory properties.
• Mint: Perfect for hot days, spearmint and peppermint are cooling and refreshing. And a recent study published in the International Journal of Sports Physical Therapy also found that applying menthol to the skin increases blood flow.
• Ginger: When grated and added to a bath, the spicy root provides an invigorating sensory energy boost. It can be mixed with coconut oil for a mildly exfoliating scrub.
• Rosemary: This herb has a refreshing, stimulating effect.
• Rose Petals: Pluck them from your own garden to add a sweet fragrance to any bath or body treatment.

Once you've chosen your herbs, mix them up with one of the following recipes. With a few household ingredients, you can go from stressed and tired to relaxed and glowing:

Basic Bath Infusion

• 4 cups fresh herbs (or 2 cups dried)
• 4 cups water

Boil water in a large pot; add herbs. Stir, cover and remove from heat. Steep for 10 minutes, strain and pour into a hot bath.

Soothing Bath Bag

• 1/4 cup powdered milk
• 1/4 cup Epsom salt
• 1/4 cup sugar
• 1/2 cup dried herbs
• 10 drops of essential oil

Stir together all ingredients and place in a muslin bag (or several layers of cheesecloth); secure with a rubber band. Add to hot bath and steep for several minutes. Open the bag and use the softened herbs as an exfoliating body scrub. You can also seal unused bags in a glass jar for several months.

Energizing Coffee Body Scrub

• 1/4 cup sugar
• 1 4-inch sprig of fresh rosemary
• 1/4 cup coffee beans, finely ground
• 2 tablespoons bentonite clay (found in health food stores)
• 3 tablespoons oil, such as olive, grapeseed, coconut or avocado
• 3 drops each of rosemary oil and grapefruit or peppermint oil

Combine sugar and rosemary in a spice grinder and process until finely ground. Pour into a medium-sized bowl and mix with the remaining ingredients. Use the scrub on skin; shower off. Moisturize with additional body oil.

Skin-Softening Bath Blend

• 1/4 cup rolled or instant oatmeal
• 1/4 cup milk powder
• 1/4 cup brown sugar
• 1/4 cup herbs of choice
• 10 to 15 drops of essential oil
• 2 tablespoons honey
• 2 teaspoons body oil

In a food processor, combine oatmeal, milk powder, sugar and herbs until coarsely ground. Pour in bowl and combine with essential oil, honey and body oil. Place in muslin bag and steep in a hot bath for a few minutes. Use cold tea bags (green tea or chamomile) over your eyes as you enjoy your bath.

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Without a doubt, allergies can make you and your little one miserable -- not to mention wipe out your tissue supply. Fortunately, it's possible to reduce the congestion, stress and headaches with the right touch: Massage can relieve these symptoms by improving circulation, lessening anxiety and releasing muscle tension.

Case in point: Researchers from The Ohio State University found that allergy sufferers had more severe -- and lengthy -- attacks under stress. That's where touch can help:

According to a study in the Journal of Alternative and Complementary Medicine,  massage lowers stress hormones like cortisol and stimulates the immune system.

But there's no need to book a massage every time you're stuffed up. By gently pressing on your acupressure points, or on those of your child, you can safely ease allergy symptoms and return to your usual sunny-day activities within minutes. In other words, in about the same amount of time as it takes to blow your nose. Just follow these six expert moves:

Massage to Ease Allergy Congestion:

1.    Place the tips of your index fingers where the inside corners of your eyebrows meet the bridge of your nose. Use gentle pressure, and either hold until you feel a release or massage in slow, small outward circles.

2.    Place the tips of your middle fingers just to the side of your nostrils, at the edge of the cheekbone. Hold with gentle pressure or massage in easy outward circles.

Massage to Ease Allergy Headaches:

3.    With your middle and index fingers, lightly massage temples (outside corners of your brows, above your cheeks) in a circular motion toward your ears. It’s actually an instinctual reaction to rub this point, and for good reason: It melts away pain.

4.    Locate the points where your neck muscles meet the base of the back of your skull, and hold with moderate pressure. Press in an upward direction until the muscles release.

Massage to Ease Stress:

5.    Squeeze the fleshy part of the hand between the thumb and index finger. The thumb of the squeezing hand should be on the top side of the hand being squeezed. Hold with moderate pressure and then stroke for a few repetitions, gently pulling out (in the direction away from the wrist).

6.    Place your index, middle and ring fingers at the tops of your shoulders and hold. If massaging your child (or another adult), you can also gently squeeze the muscle or rub it along the fibers toward the outside of the shoulder (versus upward, toward the neck).

For all points, hold or massage for 20 seconds to two minutes or until there is a release. The pressure should feel good -- not acutely painful.

One warning: If you or your child has a fever (and congestion from a potential virus or infection), steer clear of massage of any kind, as it increases circulation and could actually worsen the illness. The same goes for inflammation and skin irritations, like a rash.

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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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Friends are good for all kinds of things -- a girls' night out, late-night chats and shopping trips, to name a few. But did you know they're also good for your health? A study published in The Journal of Psychology: Interdisciplinary and Applied showed a strong link between supportive social networks and healthy behaviors like eating well and exercising.  

Friendships are particularly important to women, says Irene S. Levine, professor of psychiatry at the New York University School of Medicine and author of Best Friends Forever: Surviving a Breakup with Your Best Friend."Female friendships are extremely vital to a woman's well-being, because women help each other unload emotions, which is a real stress buster," says Levine.

Whether you're already surrounded by friends or you're looking to build better relationships, Levine offers these tips for nurturing your female friendships -- and your health:

1. Make friendship a priority.
Most women are so busy that it may feel self-indulgent to spend time on friendships. But it's important to make friends a priority in your life, says Levine."Know that [friendships] will ultimately make you a better mother, wife, daughter and person, because friendships make you feel more fulfilled," she says.

2. Be there.
While technologies like email and Facebook have made keeping in touch with friends easier, there's just no substitute for face time."Be there for your friend in the way you would want her to be there for you," says Levine. If your friend's nervous about going in for a mammogram, for instance, offer to go with her. Or if she needs a dress for an important occasion, take her shopping.

3. Celebrate together.
Remember the special events in each others' lives, whether it's a birthday, an important anniversary, a new job or a promotion."It makes for a more special relationship when you can celebrate each other's important events and successes," advises Levine.

4. Communicate.
When something's wrong, talk about it. Levine suggests you open the door for conversation and avoid pretending nothing's wrong. Just like in a good marriage, friends need to keep the lines of communication open. Let her know that you're there to talk whenever she needs you.

5. Develop rituals.
Patterns and regularity can help create a rich friendship, says Levine. Make your relationships stick by developing rituals that create lasting memories, like a regular girls' night out (or in!), a girlfriends' getaway, a lunch every Friday or a drink every Thursday night. Put it on your calendar -- and keep that time sacred.

6. Forgive and forget.
Every relationship requires give and take. You're two different people, and your friend may not always think the way you do or say the right thing. Recognizing that no one is perfect and being willing and able to apologize when you make a mistake is crucial."Apologize sooner rather than later so bad feelings don't have a chance to build up," says Levine."And don't keep score: The best friendships are those where people truly want to give and take in an unconditional way." 

7. What if you have trouble making friends?
If you're shy or introverted, you might have a hard time finding good friends. Start by engaging in activities you enjoy, suggests Levine. Join a gym or a book club, or volunteer for a community service group."Put yourself in a place where you'll see the same people over and over," says Levine."Show openness with simple things like smiling and showing interest in the other person. Just don't be too aggressive or reveal or ask for too much information too soon: Relationships need time to grow."

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