Tag Archive for wellness

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
 

Stick To Your Fitness Resolution

May 24, 2021 John Uncategorized No comments

Every New Year fitness is high on the list of resolutions. You tell yourself that you’re going to hit the gym with a vengeance.

But by midyear that resolution is a mere memory. If this sounds familiar let this GenuLines reminder get you back on track.

Stick To Your Fitness Resolution

runner aims for fitness
 
The majority of New Year’s resolutions fail. Getting fit is one of those frequent failures.
 
If you’ve ever spent much time in a gym, you know the routine. For the entire month of January, there’s often a line at every piece of equipment in the building.
 
The local fitness facility begins to resemble Times Square on New Year’s Eve. Yet the crowds thin out weeks later. .
 
 
 
 
 
Today we offer a few tips that can bring you closer to your fitness goals for the New Year.
 

Keep Things Simple

When you set out on a new fitness journey, it’s easy to become overwhelmed.
 
What workout routine is best? What foods should you eat?
 
Fitness, as well as life in general, is best kept simple.
The best workout routine is the one you’ll stick to.  And your nutrition shouldn’t be rocket science.
 
You know what foods are good for you and what’s junk. The biggest factor in your fitness success is consistency.

Set Reasonable Goals

Advertising does a great job of making drastic body transformations seem like a snap. Even more comical are the timeframes reported by these ads.
 
How many times have you heard, “In just 15 minutes per day, 3 times per week, you’ll finally have those six-pack abs?”
 
This is all nonsense, as physical changes to your physique don’t work this way.
Fitness is about the long game.
 
While you WILL see progress, it doesn’t happen overnight.
 
So instead of going to the gym 7 days a week and eating nothing but celery, set goals that you can stick to. Start small.
 
Hold yourself accountable to 3 workouts per week. And avoiding your favorite late-night junk food.

Develop A Strong “Why”

As we’ve already discussed, fitness is about consistency. The incredible sense of motivation and enthusiasm you feel at the start WILL come and go.
 
If your only inspiration to work out is to “look better,” know there will be a lot of days in which that’s just not enough. Make your “why” unique to you.
 
Find it and use it to push through the hard days!
 
JohnK 5-24-2021
 
Stick figure hears about fitnessOverheard: Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
                                        ~John F. Kennedy
 
 
 
 
 
 
 
disclaimer for fitness

Is True Happiness Possible?

December 26, 2019 John Uncategorized No comments

Happiness has a reputation for being elusive. Some would say it’s not even possible.

GenuLines offers you some points to consider as you do your own evaluation. 

Banner helps with happiess

Is True Happiness Possible?

When your struggles get to be too much it’s easy to think that happiness is not even possible. The truth is there are different levels of happiness that you can experience in your life.
 
The process doesn’t move in a straight line. Your attitude is the difference maker.
 
Look Around You
happy personIt’s one thing to say that people can’t be happy unless they have their basic needs met. But there are people all around you who don’t have their needs met yet are very happy.
 
 
 
Studies of affluent people tend to show find they’re not happier than poor people in general.
 
It’s Not About Stuff
If you look at a list of the happiest countries in the world, you tend to find that being happy isn’t about owning things. Often the happiest people live in the poorest countries.
 
It’s common to find that the USA ranks in the teens on these lists. Stuff doesn’t guarantee happiness.
 
It’s Not Even About Goals
You may insist that it’s all about about reaching your goals. If you often say things like “I’ll be happy when…” then happiness may elude you.
 
You can be happy now, before you reach your goals.
 
It’s Not About Your Circumstances
Now, of course, some things in life can really get you down. But a happy disposition can serve you well.
 
You’ll be better able to navigate the murky water.
 
*Dr. Gillian Mandich is a well known name in this area. She believes that our circumstances account for only 10 percent of our happiness.
 
Happiness is about accepting that you can experience it and understanding it’s meaning. A happy person isn’t going to be the same level of happy 24/7, 365 days a year.
 
Think about cancer sufferers who manage to have a happy attitude. Or children around the world who don’t get enough to eat.
 
Be in that state of mind and you can be happy, too.
 
JohnK 12-26-2019
 
stick figure talking about happinessOverheard: “It’s a helluva start, being able to recognize what makes you happy.”
                                             ~Lucille Ball
 
 
 
 
 
 
disclaimer about happiness

Possessions: Do They Have a Hold On Your Life?

October 29, 2019 John Uncategorized No comments
Collecting possessions is a part of life. It’s hard to deny.
 
Or, avoid for that matter.
 
GenuLines invites you to read on and to gauge the importance of your possessions.
 
 
Banner about possessions
 

Possessions: Do They Have a Hold On Your Life?

You spend a good chunk of your time protecting your possessions. You worked hard for them, so you want to make sure no one takes them from you.
 
picture of possessionsThe problem is, you may be putting too much emphasis on them.
 
Consider that when you take your last breath those articles are no longer yours.
 
 
 
So you could say they never really belonged to you anyway.
 
You may be thinking of passing on your possessions to your offspring. But consider the cost of acquiring those material items.
 
And I’m not just talking about financial costs.
 
Ask yourself if you’re stepping on other peoples’ toes while chasing those things. Your relationships are much more important than your possessions.
 
Suppose you somehow lost some material item you valued.
 
Let’s say you misplaced it, or it was stolen. Most likely you can replace it.
 
Inconvenient? Yes. But it’s not the end of the world.
 
The death of a family member is something else again. Don’t take loved ones for granted.
 
The memories they give you are possessions of the priceless type.
 
There are other ways to lose those close to you. Your busy work schedule can alienate family members.
 
Your spouse may decide to move on. And your kids may grow to resent you.
 
Focusing on material possessions can affect your friendships, too. Many of these friendships took a long time to develop.
 
But, you can lose them in no time if you prioritize your possessions.
 
Your attitude about money calls for the same kind of mindfulness. But, you don’t want to make it your life’s purpose
 
You can always make money somehow.
 
Friendships? Not always the case.
 
If you find you’re too focused on obtaining money and possessions, take a step back. Think about what your family and friends mean to you.
 
You’ll find they’re priceless.
 
JohnK 10-29-2019
 
stick figure talking about possessionsOverheard:  “An object in possession seldom retains the same charms which it had when it was longed for”

                                            ~Pliny The Younger

 
 
 
 
 
 
 

Image by C.M. Zijderveld from Pixabay

 
 
 
 
 
disclaimer to describe possessions

New Year Greetings and Gratitude From GenuLines and Chi For Yourself

January 1, 2019 John Uncategorized No comments
The new year of 2019 is here!

A good time to thank you for choosing GenuLines and Chi For Yourself.
 
Also a good time to send you “good chi” toward living your Genuine Life.
 
All the best!
 
 
Happy New Year graphic
 
 
 
JohnK 1-1-2019
 
 

The Benefits of Meditation for Motivation

July 12, 2018 John Uncategorized No comments
The next scheduled Chi For Yourself is set for a couple of weeks from today. I won’t go into details. But, if you’re someone who suffers from constant pain you’ll want to listen in. 
 
You’ll get the details in an upcoming GenuLines blog post. You can get those sent to you if you subscribe.
 
Put your email address in the box at the top of the page and get the updates. 
 
Today we’ll look at motivation. If you’re not doing well in this department you might benefit from a shot of mindfulness. 
 
Read on to learn more:
 
picture of meditation
 
 

ARTICLE:

 
Do you struggle with low motivation? The stress and strain of a busy life can overwhelm you.
 
The most basic tasks seem difficult.
 
The downward spiral of low motivation can seem like an impossible cycle to break. Productivity and accomplishment look like unattainable goals when you lose your spark.
 
There’s a simple tool you may not have considered before that can get you back on track, and that’s meditation. You can gain a lot of good things through your practice.
 
Let’s look at some of the benefits of meditation for motivation.
 
Strengthened Focus and Concentration
 
Focus and concentration are essential elements of motivation. If you can’t get your mind to center on the things you need to do, your motivation will also go out the window.
 
Meditation involves focus and concentration. You’ll be engaging in focusing your attention in some way.
 
 
 
Increased Happiness
 
We all get down now and again. But staying in the “happy zone” pays dividends.
 
Happy people tend to have more energy and higher self-confidence. Motivation increases happiness by stimulating the release of the brain’s “happiness hormones.”
 
When you’re feeling more positive, you’re likely to have more internal desire to get things done.
 
Less Stress
 
Meditation allows the brain to slow down as it receives sensory input. This leads to a more relaxed feeling
 
This relaxation and improved processing leads to reduced feelings of stress and overwhelm. With less stress comes a feeling of more control, which then fuels your motivation.
 
Positive Thinking
 
One of the biggest killers of motivation is negative thinking.
 
Pessimism can come from many sources. These include depression, poor habits or general life difficulties.
 
Meditation “rewires” brain patterns to naturally trigger more positive ones. The result is the “reset” you need to be more motivated.
 
Clarified Goals and Purpose
 
Taking time each day for meditation gives you loads of personal insight. This self-reflection can be the fuel for reassessing what’s really important in your life.
 
When you have a better picture of your priorities, your goals and life’s purpose become clearer. Knowing where you want to go kicks your motivation into high-gear.
 
You feel a greater urgency to take the steps necessary on the path to your dreams.
 
The benefits of meditation for increased motivation are many. And there are many different types of meditation.
 
You can begin to research on your own or find a skilled teacher who can help you develop a practice that works for you. What’s most important is that you get started.
 
And be consistent in your meditation practice. You’ll see more effective results.
 
The energy uptick will help you tackle your to-do list and go after the life goals that matter.
 
JohnK 7-12-2018
 
 
 
 
meditation manOverheard:   “I attribute my success to this: I never gave or took any excuse.”
                             ~ Florence Nightingale
 
 
 
 
 
 
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5 Confidence Tips for Dealing With Strong Personalities

July 3, 2018 John Uncategorized No comments
Does your confidence take a tumble around mid-week? Do you roll your eyes as you say the words “hump day?”
 
Is there a strong personality leaning on you? And if so, what do you do?
 
Chi For Yourself wants you to find that sweet spot between “monster” and “doormat.” So the following tips are offered for your consideration–
 
 
 
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ARTICLE:

 

 
We’ve all come across people with strong personalities. image for confidence
But what exactly does this mean?
 
It’s difficult to find one definition of a “strong personality.” Urban Dictionary online defines it as “an aggressive person; a difficult person.”  
 
Others use the following descriptive terms: intimidating, overbearing, impatient, intolerant, controlling, bullying behavior.
 
You want to deal with these strong personalities without punishing your confidence level.
 
Fortunately, there are ways to do this. Here’s what you need to keep in mind.  
 
1. Get to know the person underneath –
 
You can’t over-emphasize this point.  Getting beneath a person’s tough exterior can help you understand why that person is the way he/she is. 
 
Family of origin for example.
 
You may be dealing with an oldest child. One who came from alcoholic parents, and had to raise three brothers and sisters. 
 
Ways to get to know the person include engaging him/her in conversation.  At the start, it may be a sincere compliment about a new hairstyle or a new coat, or asking how his/her weekend was.
 
You want to stay on that person’s good side, and you can do this by being likable and friendly.  In turn, you’re also likely to pick up on traits about the person that you like.  
 
2. Don’t take it personally –
 
Strong personalities tend to be direct and they don’t mince words.  If you learn to shrug off the way something is said to you, you’ll do well. 
 
3. Stay calm – 
 
People with strong personalities are up to the challenge of arguing their point. So it’s better not to go there. 
 
Stand your ground, but don’t let it get to the point of an argument.
 
4. Use humor –
 
Let’s say someone is barking orders at you even though you have a good relationship with them. (as explained in tip #1 above). Consider using humor. 
 
You could say, “Sure, I can do that, but I expect you to buy me a coffee when we go for break.”  In this way, you’re acknowledging a request, but you’re showing that you’re not taking it to heart.  
 
5. You have valuable ideas too –
 
Often people with strong personalities are testing you.  They don’t like to see weakness in others as much as they don’t like it in themselves. 
 
Keep your confidence up by speaking clearly and with conviction, but do it kindly.  Don’t be a wishy-washy type of person who can’t make a decision. 
 
If you can’t come to an agreement on something, don’t walk away exasperated.  Instead, leave room for discussion later. 
 
It may go nowhere later too. But at least you keep your self-respect and the knowledge that you can deal with all kinds of people.  
 
JohnK 7-3-2019
 
 
 
 
Image for confidenceOverheard: I am very confident. I look confident. I act confident. I speak in a confident way…
                                          ~ Milton H. Erickson
 

Develop Creative Ideas- And Make Them Your Own

June 27, 2018 John Uncategorized No comments

Creativity is a word that’s familiar to you. You probably use it from time to time. But do you understand it?

Creativity is about imagination, newness, freshness, and ingenuity. Yet it’s tempting to copy creativity from others. Below you’ll find some ways to fuel your creativity ‘engine.’

 

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ARTICLE:

Creative genius. It’s all around you. In the phones and other tech devices you use. In the music you listen to and the movies that keep you riveted to the screen.

picture of creativity

And maybe you have the mistaken opinion that only a select few are able to unleash a steady flow of creative genius. It probably comes from the idea of ‘personality type.’
 
This makes you think personality and style of working are set in stone.
 
That’s not true at all. Your so-called personality type is only a set of behavior patterns. You took these on to help you meet the different challenges of your early life.
 
You can change those patterns.
 
The fact is, creativity is very much like a muscle that needs exercise to give you great results.
 
If you don’t practice harnessing creative thinking, this skill will atrophy. And the ‘muscle’ will become weak.
 
But keep it working and it will come to you whenever you call.
 
So how do you unleash your creative thinking? Well, the first thing to do is to become a human leech.
 
No, we’re not talking about sucking the blood out of every living being in sight. We’re saying that you should take in as much knowledge and learning as you can find.
 
Read everything available — good and bad. And keep your mind open to the infinite possibilities of the universe.
 
The more you know, the more you’ll want to know. And the more your faculty of wonder will kick in.
 
Prepare to be amazed at little facts that add a bit of color to your life.
 
Focus on a creative activity every day. Yes, it’s an effort. But even doodling is a creative activity.
 
Don’t let anything hinder you.
 
Sometimes daydreaming is a creative activity. But if you’re new to creative thinking you might need concrete evidence.
 
When you see it you’ll be able to say “hey, what I’m doing is getting somewhere.”
 
JohnK 6-27-2018
 
 
 
 
 
Image for creativityOverheard: “Creativity is a drug I cannot live without”
 
                       ~ Cecil B. DeMille
 
 
 
 
 

Should I Be Vegan or Vegetarian? What’s the Difference?

June 20, 2018 John Uncategorized No comments
 
 
Vegan and vegetarian. Words we hear pretty often.child eating vegan
But do you know exactly what they mean?
 
And what about their cousins?
 
Words like pescatarian.
 
What the heck? 
 
 
 
 
 
 
Today we’ll try to clear the air a bit with a quick look at eating styles. See if any of these fit you. Check out the article below. 
 
 
 
 
 
 
 

ARTICLE:

 

Going vegan, or vegetarian is a great way to eat smarter, lose weight, burn fat and feel energetic. Choosing to live a healthier lifestyle starts with your diet.
 
Estimates show that up to 70% of your physical fitness level is a direct result of your diet. So, “Good for you!” for deciding to go vegan or vegetarian.
 
By the way, what is the difference?
 
A vegan is definitely a vegetarian, but not all vegetarians are vegans. And what is this pescatarian thing anyway?
 
Defining the Difference Between Vegan and Vegetarian
 
Before you join a club or organization, you first find out what they are all about, right? What do they believe?
 
What are the basic tenets, rules and unwritten laws which govern that organization? Choosing between a vegan or vegetarian lifestyle? Ask yourself the same questions.
 
– Vegan – A person who excludes the use of animals for clothing, food or any other purpose. They do not consume or use any products made from animals.
 
This means they do not eat eggs, meat, milk or any other animal-based food.
 
– Vegetarian – This is someone who does not eat meat or fish. Unlike a vegan, some types of vegetarians eat dairy products, eggs, and cheese.
 
Vegetarians don’t usually concern themselves with excluding animal-based non-food products. These include things like clothing.
 
The Different Types of Vegetarians
 
Now you’re beginning to see the differences. Vegans look at food and nonfood production in a different light. They can be more passionate about the exclusion of animals from the process.
 
Vegetarians pretty much stick to a plant-based diet. But you may find them wearing leather shoes and clothing. Or they may eat eggs and cheese and drink milk.
 
Check out these different types of vegetarians …
 
Pescatarian – This person is pretty much a vegetarian. But, they also eat fish and other seafood products, dairy, and eggs.
 
Flexitarian – If you would like to be an “almost vegetarian”, the flexitarian diet might be right for you. This is a vegetarian who sometimes eats eggs, cheese, and dairy products.
 
They also eat less meat.
 
Lacto vegetarian – As a “lacto” you can exclude poultry, meat, fish and any egg products from your diet. But you can still eat dairy products such as yogurt, cheese, and milk,
 
Lacto ovo vegetarian – Do you love cheese, eggs, egg-based food items. Do you have to have yogurt, milk and other dairy products?
 
When you add these foods to an almost completely plant-based diet you are a lacto ovo vegetarian. 
 
JohnK 6-20-2018
 
 
 
 
 
Image for veganOverheard: “There is no love sincerer than the love of food.”
                            ~George Bernard Shaw
 
 
 
 
 
 
 
 

Forgiveness Can Restore Your Life: It’s Your Choice

June 13, 2018 John Uncategorized No comments
It doesn’t take much looking around anymore to find a real need for forgiveness. Society keeps a laundry list of “somebody-done-somebody-wrong-what-should-be-done-about-it” items.
 
Look at your own life. What are you carrying around? More importantly, can you “put it down?”
 
Chi For Yourself answers in the affirmative. Read on to find out how you can lighten the load through forgiveness–
 
____________________

ARTICLE:

 
Does it seem that your days are a constant stream of anger and resentment? Is it tough remembering when you were happy?
 
You know, those times when you greeted your days with more enthusiasm?
 
Ah, but that was before my partner (and love in general) let me down!
 
child with forgiveness
 
You may think that holding on to anger and grief grants you a certain power. One that you wouldn’t have if you forgave and let go of the anger and confusion.
 
It doesn’t seem logical that forgiveness can give you a new outlook. An outlook free of constant thinking about how and why you were “wronged.”
 
Forgiveness is not excusing or condoning the act. Nor is it letting someone back into your life.
 
Forgiveness is actually a gift you can give yourself. Doing this will restore your life to a sort of normalcy. You’ll enjoy the good things about life. And, you won’t let the bad stuff get you down.
 
I like to say that we make choices. And forgiveness is a process you must choose. It’s not a sudden awakening that pushes you to let someone “off the hook.’
 
Forgiveness is a powerful ally in your life. It’s critical to restoring relationships and/or carrying on with life. No more wallowing in self-pity.
 
When you forgive, you take a load off of yourself. You rid your mind of thoughts of revenge. You can move forward with a happy here-and-now. And you de-clutter your path toward manifesting in the future.
 
You’ll be surprised how forgiveness can soothe aches and pains. Plus you’ll be able to open yourself up to better relationships.
 
You may not feel able to trust someone immediately. But gradually you’ll experience honesty and respect. You’ll have a newfound trust and openness.
 
You may not be ready to forgive – and, that’s okay. But, you can begin working toward forgiveness and enjoy the journey.
 
Just deciding to forgive starts freeing you from corrosive feelings that bother you.
 
It feels nothing short of traumatic when your life has been rocked by someone you trusted and loved. Forgiveness is a path to restoring your life so that you’re open and your spirit is ready.
 
Choose to experience life again!
 
JohnK 6-13-2018
 
 
 
 
 
 
Image for forgivenessOverheard: “Forgiveness is a virtue of the brave.”
 
                       ~Indira Gandhi
 
 
 
 
 
 
 
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Photo by Ryan Franco on Unsplash
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