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How To Find More Time To Do More of What You Love On The Weekends

It's been a long work week and you are looking forward to the weekend.  Maybe you want to read that new bestseller that 's been sitting on your nightstand for weeks, or, perhaps, you are planning to spoil yourself with a few home-brewed spa treatments.  But with all your great plans, when Sunday night rolls around, you look up and discover you really haven't done anything.  How do you find time to do more of what you love on the weekends?  Here are a few tips:  

1. Map out specific activities ahead of time

This means not only say to yourself "I am going to... or I plan to...", it means get specific about when and where.  For example, if you want to go bike riding, say or better yet, write down  that you will bike ride on Saturday afternoon at 1:00p.m. in the park.  Being vague about what you want to do seems to lessens its importance and hence your commitment to making it happen.

2. Be realistic about the time available

Saying you are going to try out a new recipe this weekend that takes two hours to prepare, when you only have 20 minutes to spare in your day is impractical.  Consider the time you have to spend and schedule the activity accordingly.  If it is something you really want to do, see if other things in your day can be rescheduled.  If not, plan on doing your fun activity the next weekend when you have the time to really enjoy it.

3. Delegate tasks to others

If your weekend is filled with task-oriented activities, see if you can delegate them to others.  For example, if the laundry is overflowing and you need to get it done, see if your spouse or children can take over this task so you can have time to spend with friends. 

4. Remember the weekend is meant as a break

The weekend was designed as a break from the work week.  It is supposed to be a time to reenergize yourself and do other things in your life.  Filling your weekend with work not only defeats the purpose but, depletes your most important resource...you.

Got Attitude?

In these trying economic times, it's becoming increasingly difficult not only to keep one's head above water but, to keep a simple smile on your face.  Every day the newspapers and television programs are filled with stories of more layoffs, stores closing, and foreclosures.  The mere stress of the current situation is enough to make the average person feel at least 10 years older.  How do you get through times like these without feeling hopeless?  It's all in your attitude.  We all have the power to put a positive spin on even the worst of times.  Here are a few tips to get you going:

1.    Limit the time you spend watching news programs about the economy.  The less doom and gloom you concentrate on the better.

2.    I know it sounds hokey but...be grateful for what you do have in your life.  Take time to be grateful for friends, family, your health, etc....  Gratitude is a positive reinforcement.

3.    Stay fit.  Eat healthy and exercise whenever you can.  Maintaining your health can help you deal with the stress associated with hard economic times.

4.    Do something fun, just for you.  Even though money might be tight, find a way to do something that will make you laugh or raise your spirits.  It can be anything from watching a funny movie on television to having an inexpensive lunch with a friend.

Battle of the Batwings

As I was getting dressed the other day I noticed I was getting batwings.  For those of you who don't know what these are, they are those pieces of skin and flesh that keep waving even after you stop waving your arms.  Unfortunately, it one of the first areas that tends to sag, as we get older.  Can something be done about them?  Here are a few tips to make them less noticeable:   

1.    Lose weight.  Part of the batwing problem is due to excess fat in this area.  Since studies show that spot reducing does not work, losing some weight overall may have a positive effect.

2.    Toning the muscle.  While spot reducing is not practical, toning the muscles in the arms is a possible solution.  The tricep muscle, or the muscle on the underside of the arm, is a short muscle that can be easily toned with some simple exercises.  Try raising a 5 to 10 pound dumbell from behind your shoulder to above your head, and then down again.  Do this for several repetitions and then change to the other side.  If you are a bit stronger and more athletic, try some pushups.  Pushups are not only great for the triceps but, are a good chest exercise.

3.    Plastic surgery.  If your batwings are due to loose skin from losing alot of weight, plastic surgery may be your option. 

        

Dealing with Varicose Veins

As women get older, one of the major cosmetic problems they face is varicose veins.  Varicose veins are those unsightly, larger than normal, blue veins that appear on your legs.  If you are lucky enough not to have them yet, here are a few tips for preventing them in the future:

1.  Stay active.  Keeping your legs active helps to boost circulation and keeps the blood from pooling in the veins.

2.  Avoid exposing your legs to excessive heat.    Make sure bath water is not too hot.  The heat from the water can cause blood to pool in the vessels in your legs.

3.  Watch your weight.  Excessive weight can put pressure on your legs causing the veins to come to the surface.

Shrinking the Middle Age Spread

I got up this morning and put on my favorite jeans.  As I was trying to button them, I noticed that I was getting a very distinct muffin top.  For those of you who are not familiar with this term, it is that flesh and fat that spills over the top of your pants.  You know...the midsection bulge. 

Studies show that I am not alone when it comes to excess abdominal fat.  As women approach and actually go through menopause, their metabolism slows down and they tend to carry more body fat.  So what do you do about this excess baggage?  Here are some tips to help eliminate the middle age spread:

1.  Take a hike!

Cardiovascular exercise has been shown to decrease overall body fat.  Take a walk through the neighborhood, use a treadmill or eliptical trainer for 30 minutes, cycle, or enjoy a nature hike.

2.   Eat more fiber rich foods

Add more apples, raspberries, and whole wheat products that are rich in fiber to your diet.  Fiber helps to prevent constipation, a condition that can bloat the abdominal area.

3.   Eat less complex carbohydrates

I love pasta just as much as the next person but, along with rice, it is rich in complex carbohydrates.  These types of carbohydrates tend to cause bloating.  If you need a rice or pasta fix, try whole wheat versions.

4.   Sit ups

Yes, I hate doing them too but, sit ups are extremely effective when it comes to tightening the abdominal muscles.  While sit ups have been shown to do very little to reduce abdominal fat, by toning up the underlying muscles the abdomen will shrink.

What's Keeping You Up At Night

One of the keys to living younger, is getting adequate sleep. Despite this fact, studies show that many of us are not getting the sleep we need. According to the National Sleep Foundation, the following are the major sleep disorders suffered by women.             

1.       INSOMNIA

A 2005 study by the National Sleep Foundation found that women tended to have more difficulty getting to sleep and were less likely to stay asleep than men. As a result women complain of exhaustion, increased accidents and difficulty concentrating. One explanation for this problem may be that women tend to experience hormonal changes during their lifetime, including those that occur during menopause, which could affect sleep.    Whatever the reason, insomnia continues to be the number one sleep problem for women. What to do about it? Most sleep specialist recommend exercise, dietary changes, and having a regularly scheduled bedtime. For more information, contact the National Sleep Foundation.

2.       SLEEP APNEA

You may recall a friend complaining that her husband snores. Well recent research shows that one in four women over the age of 65 snore too.   Sleep apnea, a condition characterized by snoring, interrupted breathing, and daytime sleepiness is usually the culprit.  Why do women suffer from sleep apnea? Studies suggest that sleep apnea is associated with obesity. Post-menopausal women tend to gain extra weight which could explain the prevalence of this problem in that age group. If you do suffer from apnea, contact you physician for treatment.

3.       RESTLESS LEG SYNDROME

You may have seen the commercials on television for RLS, and thought, is that a made-up disease? Unfortunately, Restless Leg Syndrome is a real condition that affects as many as 12 million people. Characterized by involuntary twitching or jerking of the legs during periods of rest, this disorder can result in daytime exhaustion, depression, and anxiety. Luckily, if you are suffering from this condition, treatment is available in the form of vitamin supplements, lifestyle changes and prescription drugs.