The morning was rough, but you’ve made it through lunch. Now the afternoon stretches out before you like a huge, inhospitable desert. Your first thought may be to reach for a burst of sugar to give you some quick energy. However, there is an alternative. Protein snacks can give you the lasting energy you need to make it through. 

The major difference between the protein snack and sugar, is how the body processes different types of foods. Foods high in sugar are processed quickly, which is why we feel that quick burst of energy. Proteins, by contrast, are more of a slow burn, giving lasting energy that won’t give out on us. Proteins are broken down and used to make other proteins and to build muscle. Excess fats, often found in sugary snacks, are stored in fat cells. 

As much as a third of our caloric intake comes from snacking, which means our choice of snacks is going to have a large effect on our overall diet and health. Snacks that contain protein help keep you full longer. It’s more bang for the buck as it were. 

Just as important as what protein snacks have, is what they don’t have— namely sugar, bad carbohydrates and extra calories that go into those aforementioned fat cells. A diet high in protein can help you reduce body fat and lower high cholesterol. It also reduces the risk of associated diseases like diabetes. 

 As a general rule, less processed snacks are better for you. A quick check of the ingredients lists on the back of the package is a good way to gauge. A short list full of things you recognize is a lot better than a long list full of complex chemicals you can barely pronounce.

Give protein snacks a try if you haven’t already. Check out this list for some easy ideas. Sometimes the simplest way is the healthiest way.

Summer is slowly winding down. You know what that means? Yes, it’s that most wonderful time of year: back to school season! Well, not quite. There’s still some summer vacation to go, but it is time to at least get ready to start getting ready. 

School is a different routine than you and your kids have been used to, and it can be a little jarring if you’re changing things at the last minute. The best time to get used to a new routine is before you must get used to a new routine. Before that all-important first day arrives, get the family used to the new time schedule. That means no more staying up all night. Establish regular bed times and meal times.

Knowledge is your best defense against the unexpected. If you’re going to a new school, learn the layout of the building. Check with your child’s teachers to get a sense of their methods and expectations. Find out if there are any forms to fill out such as registration or medical forms. Is there any special equipment you or your child will need beyond the basic notebooks and pencils? Now is the time to gather information and create a plan for success.

It’s a new school year and a chance for a fresh start. Talk to your kids about what you expect from them and what they can do differently, especially if the previous year wasn’t a roaring success. Make sure to listen to them and access their concerns. Being proactive in this way can help you nip problems in the bud.

Even if studying is not your child’s favorite activity, going back to school is exciting in a lot of ways. With a little prior planning you can make sure school days don’t become a school daze.

The Monday morning blues. A bad case of the mopes. Down in the dumps. We have all sorts of catchy phrases for when we’re feeling out of sorts. Feeling down, especially when we’ve suffered some sort of loss or failure, is perfectly normal. It’s what we do next that’s important.

There are times when our feelings of despair are more than a simple case of the blues, and it’s imperative that we realize the difference in severity between just feeling down and something more serious. In those cases, we may need to reach out and seek help. 

When coping with depression, it’s important to start small. A problem can seem vast and the solution too large to take on. Rather than trying to tackle everything at once, concentrate on small steps you can take to help the situation. Every journey begins with a single step.

Don’t feel down about being down. It’s okay to wallow a little. Just don’t make it a habit. If possible, try to use the time constructively. Consider writing in a journal about how you’re feeling. Also remember that just because today was a rough day, doesn’t mean the next day will be. If you didn’t accomplish your goals today, tomorrow is a chance to try again. Make sure your goals are realistic given your situation. You want to set yourself up to succeed. 

It’s okay to pat yourself on the back for a job well done, too. It may have only been a small step on a long journey, but you accomplished it. Recognize that success. The memory of a job well done will stay with you and help you fight the negative voices in your head.

Depression can be a tough adversary. These suggestions won’t always turn a rotten day into a cornucopia of sunshine and rainbows, but they can make things a little more pleasant in the meantime. 

You’re sweating, your throat is dry, and your heart seems like it’s about to pound its way out of your chest. There’s an empty pit where your stomach should be. It could be the eve of the big game or just your first day of school, but the feeling is the same. 

It’s important to realize the difference between times where you’re naturally going to be a little anxious, such as a big job interview, and a general feeling of unease that never seems to go away. For the latter it may be necessary to seek out professional counseling or other more intensive treatments. For the former, there are a number of things you can do to keep your anxiety at bay.

Take care of yourself. There’s an old saying that if the body feels good, the mind will follow. One of the roots of anxiety is a perceived lack of control over a situation. Physical well-being is something you have a fair amount of control over. Eat healthy foods, get plenty of exercise and make sure you get plenty of sleep on a regular schedule.

Take a time out. Give yourself a chance to relax, even if it’s only for a few minutes. You can also practice things like yoga. Try listening to music, meditation or some basic relaxation techniques. Sometimes stepping back from a problem is the best way to get back on a positive track.

Figure out what triggers your anxiety. Is it a specific situation such as work or school or perhaps a specific person? Once you’ve helped isolate the problem, then you can work on specific solutions.

These suggestions are just a partial list. You may need to experiment until you can find a solution that works best for you. It won’t solve everything, but it can make life a little less daunting. 

It’s part of life. At some point something bad will happen and you’ll have to live with it. Grief is complex. Everyone has their own idea of a loss, and everyone has their own methods of coping. 

One effective way of dealing with grief is to stay busy. It’s tempting just to sit there and mope, but getting out and getting active helps keep your mind focused and gives you something positive to do with both your hands and your thoughts. 

Another great and positive way to cope is to do something for somebody else. You don’t have to dedicate your life to charity. Even something small like helping a friend move or mowing a lawn for an elderly person can get your mind off your troubles for a little while 

Give yourself the time you need. People will tell you to ‘get over it’, but it’s something that’s a lot easier to say than to do. Before you rush out to get ‘back in the saddle’, make sure you’re ready. Like a physical wound, grief can fester if it’s bandaged up before it’s properly healed. 

Don’t let someone else tell you what you should and shouldn’t be grieved over. Sure, someone may have dealt with something more tragic, but they’re not you. Concentrate on what works for you, not someone else.

Grief is natural, not something to be ashamed of. It also can’t be rushed through or shoved aside just because it’s not convenient. Make sure to focus on the positive aspects of your life. You’ll find them if you look. And though it may not seem like it at the time, it will get better. 

The “great outdoors” is big and wide, and the possibilities for things to do are as varied as the people who do them. Maybe it’s mountain biking on rugged desert terrain or hanging ten with some monster waves. Or, your interests may lend themselves to tamer (but no less fun) fare such as lawn bowling or badminton. Nature is ready for all kinds. 

There really is no wrong answer. The key is just having fun. If your outdoor adventure awaits somewhere beyond the horizon, this summer presents a potentially great window of opportunity since many of the Covid-19 restrictions have been lifted, but the hospitality industry is still offering discounts to help recover business. If travel just isn’t in the cards, there are still plenty of things to do closer to home.

Maybe none of these things appeal to you. If you haven’t found your favorite outdoor activity, try some of these wacky sports on for size. Whether it is toilet seat ring tossing or lawn mower racing, this page may just be the introduction to the sport you were always meant to play. 

Fun is where you find it. Find something you’re passionate about, something you can enjoy, whether that be winning a tennis match or appreciating the beauty of a well-manicured lawn. 

Summer is waiting. How will you spend it?