Tag Archive for food problems

5 Tips To Stop Stress Eating

October 10, 2022 John Uncategorized No comments

It seems your stress never stops. And you’re thinking the same might be said about your eating.

Today GenuLines chips in with some ways to delete the caloric part of this equation. . 

5 Tips To Stop Stress Eating

 

man is stress eatingStress eating can happen to any of us during any stressful situation. We turn to food for comfort.
 
This is not a healthy way to deal with stress and will cause weight gain, depression, and low self-esteem. Here are 5 tips that can help you end stressful eating.

 

Food Choices

We often turn to junk food for comfort such as chips, chocolate, candy and anything sweet. You can create a food diary to track your eating progress.
 
Keep track of what you eat, when you eat, and what times you’re hungriest to figure out what is your trigger food.
 
You don’t want to throw out every one of your favorite foods because this will only tempt you more. Instead, make healthier food choices.
 
You’ll feel better. and healthy eating helps decrease your appetite and improve your health in general.

Exercise

The second tip is to exercise. .Stress can bring on depression and overwhelm.
 
Exercising will help manage stress and keep you healthy. You don’t need to run to the gym or a treadmill.
 
You can work out at home, go jogging, running, play a sport, or go for a walk.
 
Mayo Clinic studies found a positive connection between exercise and feeling better. They found that your brain receives feel-good neurotransmitters called endorphins.

Meditation

Meditation is a powerful tool used for stress, anxiety, and depression. It brings you into a relaxed and soothing mood.
 
Even if you only meditate for 5 minutes, you’ll feel a difference. It’s best to meditate every day to help cope with stress.

Prevent Boredom

The fourth way to end stressful eating is to prevent boredom. Many people don’t realize they turn to food because they’re bored.
 
To prevent boredom, keep active throughout your day. Buy some art supplies from your local art store. and you can paint, draw, try out pottery, knitting, or even sewing.
 
There are so many things you can do to fill up your day no matter where you live. You can go into the city.
 
Visit an art gallery, learn a new language, read a book, visit family or friends to help prevent boredom.
 
Your preoccupied mind will keep your thoughts away from eating unless necessary.

Support

Call calling a friend or family member for support. It’s a great option to help overcome stressful food intake.
 
In fact, some other options such as joining a support group or signing up for therapy will help you even more!
 
Talking with a professional will help you identify your stressors and triggers. And you’ll come away with a plan that works best for you.
 
Joining a support group partners you with others facing the same challenge. It’ll be inspiring and uplifting!
 
JohnK 10-10-2020
 
stick figure hears about stressOverheard: “Adopting the right attitude can convert a negative stress into a positive one”
                                       ~Hans Selye
 
 
 
 
 
disclaimer for stress

You Can Stop Stress Eating With These 5 Steps

July 5, 2021 John Uncategorized No comments

The stress is getting to you. So you head for the kitchen.

This is a bad combination, and GenuLines wants to help you break the tendency.

You Can Stop Stress Eating With These 5 Steps

Stress eating can happen to any of us during any stressful situation. When times are tough you might turn to food for emotional shelter.
 
solution to stress
 
 
 
This is not a healthy way to deal with stress. It can often cause weight gain, depression, and low self-esteem.
 
Here are some tips to help you keep stress on a short leash.
 

Food Choices

You want to start with a healthy diet. Stressful times make us turn to junk food for comfort.
 
Things like chips, chocolate, candy and anything sweet.
 
You can create a food diary. This lets you track what you eat, when you eat, and what times you’re hungriest. And you’ll identify your trigger food(s).
 
You don’t want to drop all your favorite foods because this will only tempt you more. But what you do want to do is to make healthier food choices.
 
Switch out your junk food for healthy food. You’ll feel better.
 
And smart eating helps to decrease your appetite and improve your health in general.
 

Exercise

Stress can leave you depressed and overwhelmed. This is where exercise comes into play.
 
No need to run to the gym or go out and buy a treadmill.
 
A simple close to home workout can suffice. Go jogging, running, play a sport, or go walking.
 
Physical activity kicks up your brain’s feel good neurotransmitters, also known as endorphins.
 

Meditation

Meditation is a powerful tool used for stress, anxiety, and depression. It helps lower your stress levels and brings you into a relaxed and soothing mood.
 
Even if you only meditate for 5 minutes, you’ll feel a difference. Make it a daily practice.
 

Prevent Boredom

Unconscious eating can be a result of boredom. To prevent boredom, do activities throughout your day.
 
For example, you can paint, draw, try out pottery, knitting, or even sewing.
 
There are many things you can do to fill up your day no matter where you live. Visit an art gallery, learn a new language, read a book, visit family or friends to help prevent boredom.
 
When your mind is struggling with something, you won’t focus on food unless necessary.

Support

Calling a friend or family member for support is a great option to help with stressful eating. In fact, some other options such as joining a support group or signing up for therapy might help you even more!
 
Speaking to a professional helps you identify your stressors and food triggers. And you can set up a plan that works best for you.
 
A support group can surround you with other people who are meeting the same challenge as you. Having a team to back you will feel inspiring and uplifting.
 
JohnK 7-5-2021
 
stick figure hears about stressOverheard: “It’s not stress that kills us, it is our reaction to it”
                                    ~Hans Selye
 
 
 
 
 Article image by Clker-Free-Vector-Images from Pixabay 
 
 
disclaimer for lstress

A Plant-Based Diet: Is It For You?

January 15, 2020 John Uncategorized No comments
The Plant-Based Diet is getting a good bit of attention lately. People want to be pro-active in their health, and what they put into their bodies is a good place to start. 
 
GenuLines takes a look at the Plant-Based Diet and whether it might a good fit in your life. To your health!
 
Banner helps with plant based dierts

A Plant-Based Diet: Is It For You?

picture of plant based dietThe phrase “Whole-Food Plant-Based (WFPB) Diet” is flexible. It can apply to any number of different eating styles.
 
The main difference? WFPB is characterized by what it includes rather than what it excludes.
 
There are lots of studies showing the benefits that come from eating a WFPB diet.
 
 
 
Those benefits start with a baseline of better nutrition. This is a given, but better nutrition is where a healthier body always starts.
 
It fuels our bodies. And it’s our defense against long-term chronic and avoidable lifestyle diseases.
 
Better nutrition
Most of us know that fruits and vegetables are healthy sources of nutrition. Yet we don’t eat anywhere near enough of them, let alone eat the recommended amounts.
 

Why not?

After all, they’re nutrient-dense edibles rich in minerals, vitamins, antioxidants, and fiber. Plus, they’re delicious.
 
Disliking or avoiding a specific fruit or vegetable is fine. Same with fruits that you have to clean, cut, or carve.
 
Children often get finicky with things like broccoli, and that’s okay, too.
 
Still, science tells us that better nutrition comes from a nutrient-dense diet. The kind that’s filled with fruits and vegetables rather than processed meats. (Tuso, Ismail, Ha, & Bartolotto, 2013)
 
The same is true even for refined grains.
 
So, if you don’t like to carve your honeydews ask your produce department to carve it for you. Most grocery stores offer that service, but you have to ask.
 
And be persistent with children who like to avoid broccoli. Keep offering it.
 
In time your 5-year-old may surprise you and try something new after all.
 

Better health for your heart

A plant-based diet significantly reduces the risk of Cardiovascular Disease. WFPB diets can lower blood pressure, enhancing blood sugar control, and lowering cholesterol.
 
Choosing a WFPB diet is one of the best natural ways to lower the risk of cardiovascular diseases on the whole.
 
Increased longevity
A WFPB diet might help you live longer. It reduces your risk of premature death due to untreated chronic lifestyle illnesses.
 
These include high blood pressure, CVD, obesity, and some cancers. The World Health Organization (WHO) lists red meat consumption as a “likely carcinogen.” (Harvard Medical School, 201)
 
That’s not to say that consuming red meat is inherently dangerous. Occasional consumption of meats, including red meat, is allowable by some WFPB diets. (Think Mediterranean diet)
 
It’s a higher consumption of red meat that’s the culprit. That’s linked to a greater risk of cardiovascular disease and some cancers like colorectal.
 
A plant-based diet will not only help your body become healthier but also help you live longer.
 

Lower cancer risk

Research also turns thumbs down on too much processed or red meat in the diet. The connection here is colorectal cancer. (Harvard Medical School, 2018).
 
But something good happens when we eat fruits, legumes, grains, and veggies on a regular basis. The risk of cancer and other chronic illnesses goes down.
 
This is because plants contain disease-fighting phytochemicals that can thwart cancer.
 

Lower rates of obesity

One of the main challenges of our modern lifestyle is obesity (Tuso, Ismail, Ha, & Bartolotto, 2013). We have plenty of ways to counter obesity at our disposal.
 
But the most effective is the diet.
 
Choosing to stick to a WFPB is an effective weight-loss strategy. Obesity is a risk factor for all the chronic and lifestyle illnesses listed above.
 
A nutritional approach to diabetes kick starts your process to better health.
 
The results? A healthier BMI, and the stunting of chronic illness like high blood pressure and CVD.
 
There’s no shortage of studies that factor in WFPB diets in relation to health and longevity.
This body of evidence seems to support WFPB diets.
 
And their many health benefits.
 
JohnK 1-15-2020
 
stick figure talking about plant based dietsOverheard: “Gluttony is not a secret vice”
                                      ~Orson Welles
 
 
 
 
 
 
 
 
disclaimer about plant based derts
 
 
 
 
 

Eating To Live And The Signs That You Eat Too Much

January 31, 2018 John Uncategorized No comments
 
 
Eating is a fundamental pillar of life. Most of us enjoy it, especially when we’re savoring some great tasting food!
 
eating bad food Unfortunately, we also don’t always have the best sense of when to stop eating. Especially when we have access to good-tasting foods in immense quantities.
 
We poke fun at humorous situations such as Homer Simpson eating until he can’t move. But, there are consequences to this. They range from a mild stomach ache to cardiovascular disease or diabetes.
 
 
 
 
Plus, overeating is not as dramatic as eating until our pants are about to burst. It’s subtle. It’s more like eating more than we need in one sitting. Or eating until we’re full rather than eating until we’ve gotten the nutrients we need.
 
We don’t have the natural constraints our ancestors did to prevent us from overeating. In evolutionary terms, most humans couldn’t overeat. Large-scale agriculture and food processing are fairly recent developments.
 
Most humans (especially Americans) have access to more food and convenience than ever.
 
So, what drives us to eat more than we need?
 
One key insight is the emotional connection to food many people have. Research has shown that they tend to eat more or overeat when they’re feeling sad. Or depressed. Or if they’re struggling with an issue.
 
A study in the Journal of Adolescent Health looked at eating disorders like binge eating. It found that “it’s important to consider depressive symptoms in overeating.”
 
Are we eating because we’re hungry, or because of an emotional issue we’re dealing with?
 
Another consideration is symptoms of Hypoglycemia or low blood sugar. The Medical University of Warsaw found that these symptoms can lead people to eat more. Why? To satisfy urges to increase insulin. So, it’s important to practice moderation when eating sweets. They cause us to eat far more than we actually need.
 
Finally, your body is your best warning system. Warnings come when you experience constipation, blockage, vomiting or stomach aches. Your body is telling you it’s had enough.
 
If you feel a constant need for laxatives or antacids it’s most likely your body’s alarm system at work. It’s telling you that you’ve taken in far more food than you need.
 
Your body’s energy level and mental alertness also are signs of eating too much.
 
We all enjoy a well-prepared meal or delicious healthy snacks. Yet as far as biology is concerned food is no more than fuel for our body to consume and turn into energy.
                                                                                                                                          eating bad food
But when you bog your system down with excess or poor quality food (A.K.A. junk food) your energy will decrease. You’ll feel sluggish and less alert. Rather than boost energy, it will make your digestive system feel overloaded.
 
Your brain and your emotions work together to send you the warnings. These can come in the form of depression or stress.
 
 
 
 
Be mindful with this. Be aware of your current state. Your body tells you through your energy levels and digestion system when you’ve had too much.
 
The signals are there. Are you listening?
 
JohnK 1-31-2018
 
 
Image for overheard for eatingOverheard: “It’s not that some people have the willpower and some don’t. It’s that some people are ready to change and others are not.”
                    ~Carl Sandburg
 
 
 
 
 
 
 

Next CHI FOR YOURSELF: The Ins and Outs of the Outer Child

April 7, 2015 John Uncategorized No comments

 

 

Picture of Susan AndersonA quick heads-up to alert you to our next episode of CHI FOR YOURSELF. We’ll hear from psychotherapist and author Susan Anderson, who says that self-sabotaging behaviors come from an aspect of our personalities that most people aren’t consciously aware of — their Outer Child. Susan’s the author of Taming Your Outer Child: Overcoming Self-Sabotage and Healing from Abandonment.

Join us on the call next Thursday April 16th at 4pm Eastern, 1pm Pacific time. Look for the screen on the Start page of chiforyourself.com.

 

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Joy and Roy MartinaOn last week’s CHI FOR YOURSELF we took on the issue of weight loss with out guests, Joy and Roy Martina, co-authors of Sleep Your Fat Away. I like that they stay away from the traditional methods of losing the pounds- things like diets and possibly dangerous pills.

 

 

Here’s a look at some of the talking points from that show:

  • Weight issues in their earlier lives
  • How their system works with natural sleep cycles
  • Comparing sleep programming with hypnosis
  • The virtual gastric band
  • Why is weight hard to take off and then keep off?
  • Intelligence as a whole-body system
  • Diet “truisms”- true or false?
  • Some practical tips on keeping pounds off

 

If you didn’t hear the show you can listen to it by clicking on this player

 

OverheardClipArtImageOverheard:

“Food cannot cause you to put on weight, unless you think it can.”

                   ∼ Rhonda Byrne, The Secret

 

 

 

 

JohnK 4-7-2015

chiforyourself.com home

 

Joy and Roy Martina Today on CHI FOR YOURSELF

April 2, 2015 John Uncategorized No comments

DrsMartinaBigPicJoin us as we welcome Joy and Roy Martina to CHI FOR YOURSELF. They’re the authors of Sleep Your Fat Away. The book outlines a system intended to help you re-train your unconscious mind to overcome addictions and change your lifestyle habits, so you can attain your optimum weight and become the healthiest YOU possible.

Be with us on the call today at 4pm Eastern, 1pm Pacific time at chiforyourself.com!

 

JohnK 4-2-2015

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Weight Loss on the CHI FOR YOURSELF Menu- and Congrats to Matthew Fox!

March 24, 2015 John Uncategorized No comments

As promised, a look at our next CHI FOR YOURSELF guests..

DrsMartinaBigPicJOY AND ROY MARTINA are amongst the world’s leaders in helping people get back into their power. Joy Martina is a Rapid Change Coach, the creator of the Christallin Oracle Training, a master hypnotist, a trainer of trainers and a co-author of six books. World-renowned holistic medical doctor and European thought leader Roy Martina M.D. is the creator of the Omega Healing Method and author of over 70 books (currently translated into more than 10 languages)

One of those books is an international #1 bestseller Emotional Balance. Roy was with us several years ago to talk about the launch of that book. This time Joy and Roy have teamed up to produce Sleep Your Fat Away. They’ll be talking about their method of becoming naturally slim by retraining your unconsciousness mind to overcome addictions and change lifestyle habits in order to attain optimum weight and become the healthiest YOU possible.

Be with us on the call Thursday April 2nd at 4pm Eastern, 1pm Pacific time at www.chiforyourself.com.

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Watkins’ Mind Body Spirit is out with it’s list of The 100 Most Spiritually Influential Living People in 2015. On the list is twice-visiting CHI FOR YOURSELF guest Matthew Fox

picture of Matthew Fox

Matthew Fox

Matthew Fox, author of Meister Eckhart, Christian Mystics, and The Hidden Spirituality of Men, is a preeminent scholar and popularizer of Western mysticism. He became an Episcopal priest after being expelled from the Catholic Church by Cardinal Ratzinger, who later became Pope Benedict XV.

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On another April episode of CHI FOR YOURSELF we’ll learn about the Outer Child. You may be familiar with the Inner Child concept but our guest will tell us that the Outer Child works in harmony with the Inner Child in self-defeating ways. That’s next month on CHI FOR YOURSELF. Details to come..

Be Well

JohnK 3-24-2015

chiforyourself.com home

 

OverheardClipArtImage Overheard

“A diet is the penalty we pay for exceeding the feed limit.”

~Unknown

 

 

Be YOUR Valentine: Self-Love Before Hearts and Flowers!

February 13, 2015 John Uncategorized No comments

Allow me some thoughts on Valentine’s Day..

Valentine's Day HeartValentine’s Day is a day meant for Love. But, it’s not a day limited to romantic love as many would tell you. It is also about self-love. It is about knowing who you are. It is about knowing that, who you are is someone worthy of love, kindness and compassion.

If you are experiencing low self-worth and low self-esteem, know that there are many others like you out there. You are not alone. Realize that you feel this way because you do not yet love yourself truly and deeply for who you are in this moment. Sure, you can always become better, but you must be kind and compassionate to who you are today, so that you may journey toward a more fulfilling life with your own support. Certainly, spread your love and care to others but don’t forget that you too need that kindness that you wish to share with others and for that you must share it with yourself as well. If others share it with you, accept it. If they don’t, not to worry. Share it with yourself and by doing that you’ll radiate it toward others. You’ll find strength if you believe in yourself no matter how hard your day, week or month has been because you can be. You always have the capacity to be loved because it starts with loving yourself and you can love yourself just as you are, because you are worth loving.

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I send you all the best energies for a very Happy Valentine’s Day! As I mentioned on the call with Karen Koenig I’m working on an upcoming show that would take a look at relationships that are not working so well, and why that’s so. I’ll keep you posted as to when a booking date is finalized.

Speaking of Karen Koenig, she gave us a great interview and look at her book : OUTSMARTING OVEREATING: Boost Your Life Skills, End Your Food Problems.

picture of Karen Koenig

Karen Koenig

If you didn’t hear the show you can catch it and other episodes you may have missed by clicking on this player.


..be well!

 

listener animationOverheard..

“Well-ordered self-love is right and natural”

˜ Thomas Aquinas

 

JohnK 2-13-2015

chiforyourself.com home

 

 

Stop Overeating! Do It With Life Skills and Not Willpower

February 5, 2015 John Uncategorized No comments

Make sure you’re with us on the call today as we hear from Karen Koenig, author of OUTSMARTING OVEREATING: Boost Your Life Skills, End Your Food Problems. Karen says we can transform our eating habits- and our lives- by developing effective life skills. We get started today at 4pm Eastern, 1pm Pacific time at chiforyourself.com

picture of Karen Koenig

Karen Koenig

 

 

JohnK 2-5-2015

chiforyourself.com home

 

 

Chewing The Fat, Shedding Pounds, and Saying Goodbye to Diets

January 29, 2015 John Uncategorized No comments

Well, here we are in the last week of January winging our way through 2015. I don’t know if you made any resolutions for the year, but if you did you may have the “lose some weight” resolution on your list. It’s one of the more popular promises we make each year. On the next CHI FOR YOURSELF we’re going to look at weight gain and weight loss from a perspective you may not have considered.

Our guest will be Karen Koenig,  author of Outsmarting Overeating: Boost Your Life Skills, End Your Food Problems  as well as five other books about eating and weight. Karen’s a psychotherapist, eating coach, and speaker who’s been working with troubled eaters for more than 30 years. Karen says “You may think food is your main problem, but it isn’t.” Rather, she says your problem is that “you never learned the skills and strategies everyone needs in order to live effectively and successfully.”

picture of Karen Koenig

Karen Koenig

Be on the call with us on the next CHI FOR YOURSELF with Karen Koenig- Thursday, February 5th at 1pm Pacific, 4pm Eastern time at chiforyourself.com.

 

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If you missed last week’s CHI FOR YOURSELF  interview with Mary Beth Sammons here’s a look back on some of the points we covered:

*overcoming challenges to an attitude of gratitude
*the Law of Attraction’s place in the practice of gratitude
*how hardship is such a good starting point for appreciation
*getting kids to feel grateful
*what Mary Beth is grateful for
*her favorite gratitude practice
*Yoga and Meditation as aids to gratitude
*Mary Beth’s collaboration with co-author Nina Lesowitz
*finding gratitude in a world of negative news
*separating real dreams from ego urges
*Mary Beth’s takeaway point from the book

You can listen to the CHI FOR YOURSELF interview with Mary Beth Sammons by clicking on this player:

 

 

 

OverheardClipArtImageOverheard:
..all you really need is in your life already

∼ Thomas Merton

 

 

 

 

 

 

JohnK 1-29-2015
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