Tag Archive for health and wellness

How To Make Wellness A Habit In Every Part Of Your Day

October 17, 2022 John Uncategorized No comments

You’re making positive changes in your habits. Have you included the wellness habit? 

You can make this second nature as GenuLines will show you today. .

How To Make Wellness A Habit In Every Part Of Your Day

You can become distracted by what life throws at you. This leads you to neglect your own well-being.
 
Days can be fast paced. But seldom do you slow down to think about the importance of maintaining your well being.sign urges good habits
 
Stress is commonplace in this scenario. Driving to work in gridlock traffic can make you a basket case.
 
But you can make better choices and develop good habits to make wellness a part of your every day routine…
Make a Decision and Stick to it
First, you’ll need to make the decision to live a healthy lifestyle. This is a step that many people avoid.
 
They end up giving up and reverting back to their original way of everyday living. Wellness is a decision (As simplistic as it seems) and it’s a necessary one.
How Can We Make Wellness a Habit?
Doing something over and over again until it becomes ingrained within makes it a habit. It’s like you’re rewired to now make choices without thinking.
 
So, here’s a few ways you can make wellness a habit every single day…
 
Set an alarm clock.
 
Make healthy diet choices.
 
Plan an exercise routine.
 
Make time every day to do one thing you enjoy.
 
Spend more time with friends and family.
 
If you do this every day as often as you can you’ll notice improved wellness. Being disciplined is the best way to go about it.
 
Especially in the fast-paced world we’re so accustomed to.
Alarm clock
Setting an alarm clock to wake up early is a good way to start your day. You’ll know exactly why you’re waking up early… to get things done!
Diet
The nutritional choices you make are crucial to physical wellness. Feeding your body live foods (Vegetables, fruits, lean meats, grains etc.) will make you feel good.
 
And they’ll give you energy for the days ahead.
Daily exercise
The benefits of exercise are wide ranging. From improving mental health to creating stronger and more capable bodies
 
And there’s more. Exercise helps prevent chronic disease like Type 2 Diabetes, Heart Disease and Osteoporosis.
Enjoy life
We tend to get too focused on things like work, personal issues, relationships etc. . But why can’t we take the time to laugh and enjoy being in the moment?
 
It’s so important to relieve stress by putting worry aside for a little bit each day to focus on leisure activity. We’re not meant to always be in fight or flight mode.
 
Having leisure time can bring down accumulated stress levels.
Have healthy relationships
The relationships we develop and maintain in life are essential for wellness. Having a sense of worth often comes from the love and appreciation of others.
 
We want to get along with others and function as a society. Friends and family can give a nice boost to our self-confidence and happiness, too.
 
Make Wellness a Daily Habit
Make a decision to live every day in a state of wellness.  At the very least, you’ll have a good start in creating healthy everyday habits.
 
Good habits can take you far. Wellness is a determining factor in your ability to be productive and effective.
 
JohnK 10-17-2022
 
stick man hears about habit formingOverheard: “All people are the same; only their habits differ”
                              ~Confucius
 
 
 
 
Article image by Drew Beamer on Unsplash
 
 
 
 
 
disclaimer for habit segtting
 
 
 

Why Self-Confidence Matters

March 28, 2022 John Uncategorized No comments

You know that self-confidence is important. You just don’t think about it much.

Today you’re invited to sample some food for thought from GenuLines. 

Why Self-Confidence Matters

It often seems that confidence is elusive, like a smoky mirage.
Sometimes, it feels magical and wonderful; other times it can be frustrating.
 
But you can build up your self-confidence without having to resort to mystical means.
 
‘How?’ you ask. It’s simple.
 
Superman shows confidence
 
 
Start by recognizing that confidence is a skill you can learn. You set a goal and take small steps each day to work towards it.
 
Keep reading to find out more about self-confidence and why it matters.
 

 

 

 

What Is Self-Confidence?

Self-confidence isn’t tangible. You can’t touch it and say, “This is confidence.”
 
It’s something we get a feeling for when we, or others, have it.
 
Likewise, we can recognize when someone lacks it. Even when they try to attempt to compensate for it, we sense it and feel bad for them.
 
The good news is that self-confidence is a soft skill. Which means you can learn it and apply it to your daily life.
 
It’s not fixed, like your height for example.
 
It’s based for the most part on your mindset and the actions you do to follow through. You can boost your confidence and self-esteem by trusting your abilities.
 
Seeing yourself succeed in your mind is the first step in making better decisions.
Then, when your decisions make your life better, your confidence gets a nice little boost. And round and round it goes.
 

Confidence is Infectious

Even though we can’t see it, we still sense other people’s confidence levels in the way they behave and speak.
 
When you’re confident, you exude excitement and energy. You’re motivated to work hard and feel that same energy.
 
The downside is it goes both ways.
When one person lacks confidence, it can deflate everyone around them. They get the sense that there’s no point in trying.
 
Why Does Self-Confidence Matter?
 
There are different reasons why being confident can improve your life. Below, you’ll find a few examples of how it can make you a happier, more fulfilled individual.
 

Allows You to Take Positive Risks

Confidence can your life bring balance and a sense of direction. Making a conscious decision to develop your confidence does several things.
 
It allows you to take positive risks. It gets you out of your comfort zone.
 
And puts you on the path to success. The trick is understanding your own strength.
 
You have to believe that you can master whatever skill you’re working on.
 
Yes, it’ll be weird and difficult in the beginning. Yes, you’ll make mistakes along the way.
So what?
 
That’s what life is about. This is what boosts your self-esteem and makes you better at everything you do.
 

Empowers You to Embrace Your Failures

We all make mistakes. We all fail and meet obstacles in our lives.
 
The key is to understand that failures are a necessary part of progress. Read that again and let it sink in.
 
You may think that when you fail, it’s the end of the journey. But that couldn’t be farther from the truth. To embrace your failures, you have to think of them as detours.
 
When you’re forced to change lanes or take a detour that doesn’t mean the entire journey is over. It means you’re taking a different path.
 
You’ll get there when the time is right.
 
Now, why do some people succeed after failing and others don’t? Those who manage to do that learn from their mistakes.
 
They go over what went wrong and find a way to fix it. In other words, they use their failures to their advantage.
 
They use them to prop themselves up and give them the push they need to keep going on their path.
 

Let’s Pause

Think about Thomas Edison and Michael Jordan. What’s the first thing that comes to mind when you think of these two names?
 
Success? Fame? Glory? All of the above?
 
What about failure?”
 
These are two of the most familiar names you can think of. You say they haven’t failed.
 
Well, in truth they have—many times, in fact.
 
Yet, they’re smart enough to use their failures as stepping stones to aim higher and work harder.
Imagine the contributions we would never know if these two men had given up every time they failed! One of Edison’s quotes about refining the light bulb is, “I haven’t failed.
I’ve found 10,000 ways that won’t work.”
 

Enables You To Trust Yourself

Many times, we can be our own worst enemies. We critique every move, every word, and every thought over and over again.
 
In moderation, it can be a great incentive to do better. Although, this only works if we treat ourselves with the same kindness and empathy, we show others.
Sad to say, it doesn’t happen very often. The best way to break out of that negative self-talk is to have faith in yourself.
 
Have faith in your decisions Even if you made mistakes in the past, that doesn’t ensure future failures. Own up to your bad decision, embrace it, and move on.
 
That’s now part of your DNA; it’s helping shape a stronger, more resilient person. Imagine it being part of your arsenal or a superpower.
 
Now, you’ve turned your mistake into something that can make you more resilient and less anxious.
 

A Final Note

Self-confidence is an integral part of who you are. Knowing why it matters may be the difference between being happy and being miserable.
 
Having that self-assurance can help boost your relationships and career. You’ll also be able to inspire others to become happier and more fulfilled.
 
JohnK 3-28-2022
 
stick figure hears about confidenceOverheard: “With confidence, you have won before you have started”
                              ~Marcus Garvey
 
 
 
 
 
 
disclaimer for confidence
 

Eight “Bad” Habits That Are Actually Good for You

March 7, 2022 John Uncategorized No comments

Some habits we break, while other habits we make. But some of the not so good ones can work in your favor.

Join us as GenuLines unwraps this riddle for you. 

 

Eight “Bad” Habits That Are Actually Good for You

picture of habits

 
Believe it or not, some bad habits are good for you. Your parents may have tried to punish you out of or control us out of doing these things.
 
Of course, everything in moderation, right? Let’s look at eight “bad” habits that are actually good for you that you can stop trying to end now.
 

 

1. Fidgeting

If you tend to wiggle a lot, your mom might have tried to stop it. Your partner might try too.
 
Yet, fidgeting is good for you because it burns more calories and keeps your blood moving.
 
This is especially true if you have a job that requires a lot of sitting. Sitting is comparable to smoking in damaging health.
 
So anything that can undo that damage is a good thing.
 
2. Gum Chewing
Sugarless gum is good for you. That’s if you have the right dental work or your own teeth.
 
Chewing gum burns calories and helps you eat less. It freshens your breath and also cuts down on cavities.
 
3. Video Games
While there may be some games that aren’t worth the added benefit. But in general playing video games helps with developing fine motor skills.
 
It keeps the mind nimble. And by some reports can help give relief for chronic pain conditions by taking your mind off the problem.
 
4. Daydreaming
Finding a way to allow your mind to get bored enough to be able to daydream is very good for your mind. It clarifies your goals in life, too.
 
You won’t create lofty goals for your life if you can’t daydream.
 
5. Swearing
Most of us feel that swearing is inappropriate. But studies show that swearing in a certain way reduces stress.
 
Remember that swearing is completely different from a slur. A slur is something you say about a person, whilst a swearword is a curse word – otherwise known as an expletive.
 
6. Messiness
If you are a messy person by nature, take heart; you’re likely also a very creative person. Messiness is sometimes a sign of creativity.
 
If you want to be more creative, don’t become messy on purpose. But realize that sometimes being messy is part of the creative process.
 
7. Sleeping in Late
They say that “the early bird gets the worm,” but does it? Sleeping well and enough each night is important to your health and brain function.
 
If you stayed up late and need to sleep in and it won’t cause you to get fired or miss something important – go for it.
 
8. Passing Gas
Passing gas is a normal action. It gets rid of built-up gas from your digestive tract. to prevent bloating and pain.
 
Of course, you don’t want to do some of these things when other people are around. But it’s okay to accept some of them as part of who you are and part of living life.
 
As long as you can choose the habits you create, you can build a life in line with what you want it to be.
 
JohnK 3-7-2022
 
Stick figure hears about habitsOverheard: “The truth is that everyone is bored, and devotes himself to cultivating habits”                                       
                          ~Albert Camus, The Plague
 
 
 
 
 
 
disclaimer for habits
 
 

Stress Management In Easy Steps

February 28, 2022 John Uncategorized No comments

Living in times of stress can leave you feeling as though there’s nothing you can do about it. Each stressful event seems to dish out more than the one before. 

Take some of the stress off your plate with this GenuLines look at stress management, 

Stress Management In Easy Steps

man relieves stress

 

Feeling at least occasional levels of stress in life is unavoidable, But you don’t have to feel it at all times.

We can often prevent stressful incidents and decrease our negative reactions to them.

 
In fact, many times all we have to do to reduce our stress is to acknowledge that it’s there. And in many areas of our lives, there are steps we can and should take toward effective stress management.
 
 
 
 
 
 
 
 
Managing time
Time management skills can allow you more time with your family and friends. And they can help your general performance and productivity.
 
This will help reduce your stress.
 
To improve your time management:
 
· Save time by focusing and concentrating, delegating, and scheduling time for yourself.
 
· Keep a record of how you spend your time, including work, family, and leisure time.
 
· Rank tasks by importance and urgency. Redirect your time to those activities that are important and meaningful to you.
 
· Manage your commitments by not over-or under committing. Don’t commit to what is not important to you.
 
· Deal with procrastination by using a day planner. Break large projects into smaller ones.
 
And set short-term deadlines.
 
· Examine your beliefs to reduce conflict between what you believe and what your life is like.
 

Build healthy coping strategies

It’s important that you identify your coping strategies. One way to do this is by recording stressful events, your reaction, and how you cope in a stress journal.
 
Knowing this, you can work to turn unhealthy coping strategies into healthy ones. Those that help you focus on the positive and what you can change or control in your life.
 

Lifestyle

Some behaviors and lifestyle choices affect your stress level. They may not be a direct cause of stress.
 
But they can interfere with the ways your body seeks relief.
 
Try to:
 
· Balance personal, work, and family needs and obligations.
 
· Have a sense of purpose in life.
 
· Get enough sleep. Your body recovers from the stresses of the day while you are sleeping.
 
· Eat a balanced diet for a nutritional defense against stress.
 
· Get moderate exercise throughout the week.
 
· Limit your consumption of alcohol.
 
· Don’t smoke.
 

Social support

Social support is a major factor in how we experience stress. It’s the kind you get from family, friends, and the community.
 
It shows how they love, esteem, and care for you. Studies link this to good mental and physical health.
 

Ways of thinking

When an event triggers negative thoughts you can experience a cascade of reactions. Like fear, insecurity, anxiety, depression, rage, guilt. and a sense of worthlessness or powerlessness.
 
These emotions trigger the body’s stress, much like an actual threat does. Dealing with your negative thoughts and how you see things can help reduce stress.
 
· Thought-stopping helps you stop a negative thought to help calm you.
 
· Disproving irrational thoughts helps you to avoid exaggerating negative thoughts. Anticipating the worst.
 
And giving the event an incorrect interpretation.
 
· Problem-solving helps you identify all aspects of a stressful event and find ways to deal with it.
 
· Change your communication style. You’ll get your views across and others won’t feel put down, hostile, or intimidated.
 
This reduces the stress that comes from poor communication.
 
Anybody can get stressed. You don’t have to have a high-powered job or any job at all.
 
In fact, unemployment is stressful in itself. Whether you’re the mail guy, the CEO, or the average parent, stress is going to affect you from time to time.
 
How you deal with it is what counts.
 
JohnK 2-28-2022
 
stick man hears about stressOverheard: “ In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers”
                                                   ~Fred Rogers
 
 
 
 
 
Article image by SHVETS production from Pexels
 
 
 
 
 
 
disclaimer for stress
 

Anatomy Of A Great Day Of Wellness

January 24, 2022 John Uncategorized No comments

Bringing you wellness practices and information has been a GenuLines hallmark for years. Today we’ll break down the idea of wellness into segments that can add up to wellness for you. 

Anatomy Of A Great Day Of Wellness

Living in difficult times doesn’t have to be joyless. You can know joy using the right mindset and a lifestyle that promotes robust wellness.
 
stethoscope for wellnessIn designing great days for the long run, there is a certain standard you’ll want to follow. Today your vital organs could be at their best but that may not hold tomorrow.
 
Wholesome health is more than good eating habits and a workout routine.

 

 

 

Sustainable Sleeping Patterns

Sleep cycles have to be a consistent contributor to your daily routine. Without enough sleep, your vital organs get into overdrive.
 
This leads to fatigue and loss of mental sharpness. This makes you ineffective in any work environment and a couple of hours end up feeling like a lifetime.
 
Poor sleeping patterns can lead to binge eating. This brings on complications like obesity, diabetes and heart disease.
 
And you could experience grogginess and premature aging.

Morning Stretches

Not everyone is a morning person. Many folks struggle to wake up and when they do, they’re like zombies around the house.
 
Stretching is beneficial for different muscle groups and joints. It also improves blood circulation to the entire body and stimulates a pleasant mood.
 
The American College of Sports Medicine looked at stretching to start your day. It found you get a burst of energy. more flexibility, and it enhances your coordination.
 
It’s great for your posture, too.

Wholesome Meals and Hydration

The food you eat makes a big difference in your day. Balance is key here,
 
Think proteins, fiber, nutritious carbohydrates, fats, and vitamins. These will sustain your energy levels all day.
 
Plan ahead for meals. You’ll avoid fumbling over menus or stuffing yourself with junk food.
 
There’s no nutritional value in eating processed food. And due to their high salt content, they leave you susceptible to high blood pressure.
 
While junk foods overwork your vital organs.
 
In little time you’ll feel hungry and fatigued. Your healthy diet should include proper hydration throughout the day.
 
Drinking 2-3 liters daily is not only refreshing but also elevates your moods. You depend on water to function and great days demand efficiency from your whole system.

Routine Exercise

Consistent movement is a key to a long healthy life. It also improves the quality of your lifestyle.
 
Having an exercise routine that you actually enjoy keeps you vigorous. You handle the challenges that come your way.
 
And you look good while doing it.
 
Exercising also increases your bone density and boosts your immunity. Breaking a sweat after a long day in the office is a great way to unwind and stay healthy.

Managing Stress

An active life is often characterized by stress. This might take a toll on you if you lack functional coping mechanisms.
 
There are lots of ways of dealing with stress as it happens.
 
Remember to breathe and stay composed. A clear mind can solve problems rather than escalating the situation.
 
A great day is the sum of all the little efforts that create the right environment for you to thrive. It’s vital to maintain a positive self-image.
 
Treating yourself well helps make life worth living.
 
JohnK 1-24-2022
chiforyourself.com home
 
Stick figure hears about wellnessOverheard: “It is health that is real wealth and not pieces of gold and silver.”
                          ~Mahatma Gandhi
 
 
 
 
disclaimer for wellness
 

Are Emotional Vampires Draining You Dry?

November 15, 2021 John Uncategorized No comments

Those emotional vampires make you want to turn around and run the other way. And their effect can stay with you after they’re gone.

Today GenuLines helps you educate yourself to keep the vampires at bay. 

Are Emotional Vampires Draining You Dry?

The people around us affect our view of the world. And there are plenty of reasons why some people may drain your energy more than others.

An emotional vampire

You could be dealing with a narcissist or someone who complains most of the time.

If an emotional vampire is draining you dry, it’s time to start protecting your energy. Today we look at how to recognize the signs of an emotional vampire, and the best ways to protect your energy.
 

Understanding The Different Types of Emotional Vampires Emotional vampires come in a variety of forms.

They include:

 Victims Narcissists Constant talkers Controllers Drama queens
 
Each type of emotional vampire can leave an effect on you. You feel tired and deflated after being in their company.
 
The victim emotional vampire plays the victim, even when they’re the perpetrator. Narcissists are only interested in their own thoughts and feelings.
 
Constant talkers drain your mental energy.
 
They’re in your midst
Most of us know at least one type of emotional vampire in our lives. Not sure how to identify them?
 
There are a few signs to watch out for…
Tell-Tale Signs You Are Dealing with An Emotional Vampire
The main signs to watch out for include:
 
You feel mentally exhausted after spending time with them. Your depression or anxiety ratchet up.
 
You feel like they’re putting you down. You turn to comfort eating or drinking alcohol after being around them.
Protecting Your Energy
If you are dealing with an emotional vampire, how can you stop them from draining your energy? The good news is there are strategies you can use to deal with them.
 
First, if you can, you should distance yourself from the person. Avoid being around an emotional vampire.
 
Now, this isn’t always possible.
 

To thine own self

If you can’t distance yourself, make sure you’re practicing self-care. Taking care of yourself will allow you to feel more confident to set healthy boundaries.

 You’ll be more assertive and protective of your time.
 
So, if you don’t already, set aside time every day to focus on yourself. Take care of your own needs first.
 
Then watch how your energy and tolerance changes for negative people.
 
Getting help
If you’re struggling to handle an emotional vampire in your life, you can also turn to therapy. Seeking help from a professional will enable you to understand why you can’t deal with the problem.
 
And you’ll learn about solutions that can help.
 
Emotional vampires are everywhere today. It isn’t always possible to get away from them immediately.
 
But there are things you can do in the meantime to protect yourself and your energy.
 
JohnK 11-15-2021
 
stick figure hears emotional messageOverheard: “Genius is the ability to renew one’s emotions in daily experience”. 
                             ~Paul Cezanne
 
 
 
 
 
disclaimer for emotional vampires

Whole Food Vs. Refined- A Closer Look

October 25, 2021 John Uncategorized No comments

You want to eat the best quality food possible. But how many facts and contradictory reports can we consume? 

So today GenuLines is serving up this look at both whole and refined food. 

Whole Food Vs. Refined- A Closer Look

Which foods should I eat and how much? An endless parade of options gives us almost too much information on making good choices.

example of whole foodSure spinach is no doubt a healthier food choice than potato chips. But a new area of focus is getting attention.
 
It has more to do with the quality of the food rather than which food to pick.
 
So you took spinach over potato chips.
 
 
 
But is it still good for you if it’s canned, frozen, fresh, refined? It’s a tricky question.
 
Making good food choices
First, we need to define some of these key terms. Whole food is one without changes that could alter its natural state.
 
This might refer to vegetables that are grown without any modification. as if you’d picked them from the ground itself.
 
Grains or even meat can come into play, too. This means no chemicals, preservatives, or additives in the packaging process.
 
Altered states
By contrast, refined food has had some aspects of it removed or altered. This can but doesn’t always include processed foods.
 
These prepared foods have nothing taken away. Think fresh orange juice prepared from fresh oranges, or flour from whole grain.
 
Now, refined food goes through a process that creates a fundamental change. One example is the difference that occurs with converted rice- from brown to white.
 
But is it better?
Generally speaking refined does not refer to better or improved. Rather it’s often a refining process that’s removing key nutrients.
 
For example, white flour that’s made from whole grain. It starts with a process that removes a lot of the fiber content.
 
So it doesn’t have the nutrition density or health benefits of brown rice flour.
Not all refined foods are bad.
 
Processed dried fruits have had their water removed.
 
That doesn’t mean they’re bad for you. Heat plain popcorn and you change its structure.
 
It’s processed, but it can still be healthy.
 
Take a closer look
One of the key takeaways then is to dig deeper into any food that’s refined or could be. There are many refined foods that don’t deliver nutritional benefits.
 
And they’ve been fundamentally altered in the process. These deliver a much compromised nutritional benefit.
 
They include products like white bread, white rice, or refined pasta. These lose their original density when altered for taste and preservation.
 
But there’s more
Fruit juices are another example of processing for preservation. This gives them longer shelf life and more sweetness.
 
Their alteration kills most of the original benefit of the actual fruits.
 
So, if you think drinking apple juice is as good as eating apples, think again. Of course, some examples would be much easier to identify.
 
Compare potato chip quality to the original potato’s. Or fried chicken tenders and their original composition when they’re still fresh.
 
Summary
In a perfect nutrition world we would only consume whole foods straight from farm to table. Whenever possible this is the recommended choice.
 
So when you shop for refined foods, do your due diligence. Find out if the refining process has altered the food for the worse, and if so, do your best to avoid it.
 
As always, preparation equals success so do your research and eat the best food for you!
 
JohnK 10/25/2021
 
stick figure hears about foodOverheard: “If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”
                                  ~J.R.R. Tolkien
 
 
 
 
 
disclaimer about food

Make Wellness A Habit In Every Part Of Your Day

October 4, 2021 John Uncategorized No comments

Life happens, and wellness can sometimes be one of its casualties. This is especially true during these stressful times. 

But this GenuLines list of suggestions can get you thinking about and doing the things to keep you in the wellness zone. 

Make Wellness A Habit In Every Part Of Your Day

We often become distracted by what life throws at us. This leads to neglect of our own well-being.

Days can be fast paced. But seldom do we slow down to think about the importance of maintaining your wellbeing.

An apple for wellness

 
Stress is commonplace in the modern world. Think of how driving to work in gridlock traffic can make you a basket case.
 
The good news is that you can make better choices and develop good habits. You can make wellness a part of your every day routine…
 
Make a Decision and Stick to it
So first off, you’ll need to make the decision to live a healthy lifestyle. This is a step that many of us avoid.
 
We give up and revert back to our original way of everyday living. Well, wellness is a decision (As simplistic as it seems) and it’s a necessary one for everyone.
 
How Can We Make Wellness a Habit?
You form habits when you do something over and over again until it becomes ingrained within you. It’s like you’ve rewired your brain. It makes certain choices that are automatic.
 
So, here are a few ways you can make wellness a habit every single day…
 
• Set an alarm clock.
• Make healthy diet choices.
• Plan an exercise routine.
• Make time every day to do one thing you enjoy.
• Spend more time with friends and family.
 
Do these things each day and at the very least, you’ll notice improved wellness. We need discipline and there’s no other way to go about it.
 
Especially in the fast-paced world we’re so accustomed to.
 
Alarm clock
Setting an alarm clock to wake up early is a good way to start your day. The good thing is we know exactly why we’re waking up early… to get things done!
 
Diet
The nutritional choices we make are crucial to physical wellness. Feeding our body live foods (Vegetables, fruits, lean meats, grains etc.) will make us feel good.
 
And it gives us energy for the days ahead.
 
Daily exercise
Exercise has so many benefits. They range from improving mental health to creating stronger and more capable bodies.
 
Daily exercise can help you prevent chronic disease. These include Type 2 Diabetes,
Heart Disease and Osteoporosis.
 
That’s how powerful getting the body moving is.
 
Enjoy life
We tend to get too focused on things like work, personal issues, and relationships. But why can’t we take the time to laugh and enjoy being in the moment?
 
It’s so important to relieve stress by putting worry aside for a little bit each day to focus on leisure activity. We’re not meant to stay in fight or flight mode.
 
And having leisure time cuts the stress that can interfere with out wellness.
 
Have healthy relationships
The relationships we develop and maintain in life are essential for wellness. Having a sense of worth often comes from the love and appreciation of other people.
 
Let’s face it, the reason for our existence is to coexist with others so we can come together to function as a society. Friends and family can give a nice boost to our self-confidence and happiness.
 
Make Wellness a Daily Habit
Decide to make a decision to live every day in a state of wellness. Follow the steps in this article and you’ll have a good start toward creating healthy every day habits.
 
Wellness is the key to our ability to be productive and effective in every day life.
 
JohnK 10-4-2021
 
stick figure hears about wellnessOverheard: “The greatest wealth is health”
                                  ~Virgil
 
 
 
 
 
 
 
disclaimer about wellness

You Can Teach Your Children How to Eat Healthier

September 27, 2021 John Uncategorized No comments

Children tend to have eating habits that are all over the place. They eat what delights the eyes, but their stomachs often pay the price. 

Take a look at these GenuLines tips designed to get the kids on board with healthy eating. 

You Can Teach Your Children How to Eat Healthier

vegetable for childrenOne of the leading causes of childhood obesity is poor food choices. Offer kids either vegetables or a cookie and most will choose the cookie.
 
Admit it, sometimes even adults do the same thing!  But, with a few strategic lessons good role modeling, you can teach your children to put health first.
 
Here are some ideas:
 
 
 
 
 
 
* Help them learn to like healthy foods
Forcing kids to eat vegetables and whole grains gets met with resistance. Instead of preparing a plate of lima beans and telling your children to eat it all, give them a choice. 
 
Prepare a variety of vegetables, side dishes, and whole-grain options.  Encourage your children to try new things.
 
Children generally have to try something several times before they begin to like it.  You will have to be patient.  Reward them with verbal praise when they try new healthy foods.
 
If they say they don’t like it, nod your head and praise them for trying it.  Let them know that taste buds change and they might like it better next time or as they get a bit older.
 
* Make sugar a treat
Many children have become so accustomed to sweet foods. A lot of them feel that anything that doesn’t have sugar just tastes bad. 
 
If your kids eat a lot of sweets, scale back on the amount they have available to them.  Start with one treat a day and at some point consider reducing it to one treat a week.
 
Yet, make sure that food doesn’t become a reward for behavior.  And don’t forget to check things like cereal which can be high in sugar.
 
Your children’s desire for sweets will decrease. And they’ll begin enjoying a variety of other healthy foods.

* Involve them in meal planning and preparation

Children who help you prepare a meal, are going to be much more excited about eating it.  Invite yours to help you choose meals, help with the grocery shopping, and then prepare the foods.
 
While in the produce area, ask them to find and pick out the various vegetables and fruits you need for the meal.  They’ll learn about their veggies, and they’ll be more excited to try them.
 
Consider putting them in charge of the meal choices for one evening each week.  You can provide them with a list of choices.  You can also browse cookbooks together.

* Be a good role model

You can’t expect your children to make healthy choices if you don’t. Take good care of your health. 
 
Exercise and eat well.  Show the kids that taking care of themselves and making good food choices is important.
 
* Embrace other cultures
A great way to help your children appreciate food is to help them learn about what other cultures eat.  You can embrace one country each month and make a meal. 
 
You can call it “cultural night.”  Combine it with family game night, and make trying new foods something to which you can look forwards.

* Teach your children the “why” behind food choices

If your children don’t know why they should make healthy choices, they won’t care. Talk to them about how some foods work.
 
Some provide lasting energy, while others burn out quickly and make us feel tired and cranky. 
 
Adjust the conversation depending on your children’s ages.
 
Finally, just enjoy food, because it’s so easy to get caught in the trap of being too rigid about food.  This can cause a backlash. 
 
It can motivate children to hide food and to feel ashamed.  Make sure children know that it’s about moderation, not restriction and deprivation. 
 
This will lead to a happy relationship with food that they can take into their adult years.
 
JohnK 9-27-2021
 
Overheard: “Let food be thy medicine, thy medicine shall be thy food.”stick figure hears about children
                            ~Hippocrates
 
 
 
 
 
disclaimer about children
 
 

5 Simple Ways to Improve Your Aging Process

August 23, 2021 John Uncategorized No comments

Aging should be a graceful experience. And it can.

There are some steps in that direction that can help you. And GenuLines offers a list of those for your consideration. 

two aging people

 

5 Simple Ways to Improve Your Aging Process

Everyone grows older.  But that doesn’t mean you can’t age in a positive way.
 
Start by focusing on your physical, mental, and emotional health.
 

1. Grip Strength

The following comes from a study in Clinical Interventions in Aging. It found a connection between grip strength and health and happiness markers.
 
Improving your grip strength can also improve your:
 
· Upper Limb Function
 
· Overall Strength
 
· Fine Motor Skill
 
· Cognitive Ability
 
· Emotional State
 
Good grip strength allows you to age well and remain active and independent. To strengthen your grip strength, try this exercise:
 
· Squeeze a squish or tennis ball with your whole hand 5 to 10 times
 
· Repeat using only your thumb and index finger.
 
· Repeat using your thumb and each other finger.
 
2. Maintain a Healthy Weight
Being overweight or underweight has negative effects. There’s the risk of chronic diseases, health conditions, and potential falls and fractures.
 
Doctors determine weight based on your Body Mass Index (BMI). Your BMI is a calculation of your body fat based on your height and weight.
 
The Centers for Disease Control (CDC) says BMI determines your weight. The levels of weight status are:
 
BMI Weight Status
 
Below 18.5 – Underweight
 
18.5—24.9 – Normal
 
25.0—29.9 – Overweight
 
30.0 and Above – Obese
 
Researchers have determined that a BMI of 25 or more is a risk for chronic disease and poor health. To maintain a healthy weight, the CDC recommends that your diet contains:
 
· Fruits
 
· Vegetables
 
· Whole Grains
 
· Lean Protein Sources
 
· Low Fat
 
· Low Sodium
 
· Little Added Sugars
 
Lean protein sources include fish, poultry, eggs, legumes, and soy products. Low-fat foods should be low in saturated and trans fat and cholesterol.
 
Talk with your doctor about how many calories you need every day. Then plan your diet within that allowance.
 
3. Stay Active
Your activity level helps you maintain good muscle mass, strength, and bone density. A Journal of Physical Therapy Science study looked at adults age 52 and older.
 
It found they tend to have a decreased activity level, leading to poorer health outcomes. The CDC recommends older adults engage in:
 
· 150 Minutes a Week of Moderate Intensity Aerobic Activity
 
· 2 Days of Strength Training a Week
 
· Activity as Tolerated
 
If you have health problems, talk with your doctor about what activities are safe for you. Be as active as possible and increase your activity level as you grow stronger.
 
Staying active helps you age well by improving your:
 
· Posture
 
· Stamina
 
· Strength
 
· Independence
 
4. Exercise Your Brain
According to a study in Scientific Reports, cognitive training improves brain function. The more you use your brain, the better your health and quality of life.
 
The journals Nature and PLoS Medical looked at good cognitive function. Their study found it may reduce the risk for dementia.
 
Try exercising your brain with these activities:
 
· Jigsaw Puzzles
 
· Sudoku
 
· Learn a New Language
 
· Art Classes or Crafts
 
· Nature Walks
 
5. Socialize
As you age, the opportunities for social contact may decrease. This is from the National Academies of Sciences, Engineering, and Medicine.
 
Their report found that one in four adults age 65 and older are socially isolated. It showed that social isolation increases the risk for:
 
· Heart Disease
 
· Stroke
 
· Depression
 
· Anxiety
 
· Suicide
 
· Dementia
 
· Premature Death
 
You can improve your aging process by staying socially connected and active. You may find social connections through:
 
· Joining a Book Club or Other Hobby Group
 
· Volunteering
 
· Writing Letters to Family and Friends
 
· Email or Social Media
 
Improving your aging process helps you be more independent. It increases your cognitive ability, and builds social connections, too.
 
There are many simple ways to improve your aging process and quality of life.
 
JohnK 8-23-2021
 
stick figure hears about stressOverheard:  “Embrace aging”
            ~Mitch Albom- Tuesdays With Morrie
 
 
 
 
disclaimer for aging
 
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