Tag Archive for health and wellness

A Plant-Based Diet: Is It For You?

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
 
 
 
 
 

How to Set Powerful Goals You Can Achieve

Goals are a sort-of road map on your life’s journey. You want them to be satisfying, yes. But you don’t want them to be too challenging. 

In this first of a two part post GenuLines offers a map to guide you on a comfortable and rewarding trip!

Banner helps with goals

How to Set Powerful Goals You Can Achieve

Say you need a fresh start? O.K., you want to challenge yourself, but you don’t want to make things so tough that you fail.
 
target for goal reachingFirst we’ll look inside, at the things that are important to you. And we’ll make sure that these goals are even doable.
 
 
 
Match Your Core Values
Start with four main areas in your life. 
  • Family
  • Financial
  • Physical
  • Personal
The better you goal fits into one or more of these the more likely your goal is achievable.
If for some reason a goal doesn’t fit into one of your core values, it’s not likely you’ll experience much success.
 
Be 100 Percent in Control
Goals that rely on others are not necessarily wrong. But they can be harder to achieve.
 
A goal you control 100 percent is one that you can reach.
 
Make sure fear isn’t getting in your way. Be realistic about whether you do have control or not and give yourself more credit. And, don’t blame fate for your setbacks.
 
Don’t think you lack control over your financial future because “that’s just how it is,”
 
Be Able to Envision the Goal
If you can’t see the end result, it will be very difficult to move forward toward achieving the goal. If you need to draw a picture, make a vision board.
 
Or take a day off to fantasize about your big dreams. Imagine how it all fits together in the big picture of your life. You need to see the end to be able to achieve it.
 
Be Specific-Spell It Out
Every goal you set needs to be very exact in nature. If you want to be sure to reach the goal, you have to know when you’ve actually reached it. Instead of saying “I want to start a business,” state exactly what type of business you want to start.
 
Know who you want as your clients. Know all you can to make the goal more concrete.
 
JohnK 1-7-2020
 
stick figure talking about goalsOverheard: “If a man knows not to which port he sails, no wind is favorable.”
                                                          ~Seneca the Younger
 
 
 
 
 
 
disclaimer about goals
 
 

 

 

 

 

2020 Vision For a New Year

So 2020 has arrived. You’ve looked forward to it. ‘Gonna make lots of changes. But will you actually make those changes?

GenuLines is here to take inventory of some of the most popular resolutions, and to add a few you may want to consider. 

We begin with a look back at a GenuLines post from 2011 

Ready..set..2020!

Happy New Year 2020We’re off to the resolution races- lose 20 pounds, move to a nicer address, take that tropical vacation.

As we move into another year I know that many of us are asking: What is it that really matters this year?

 

Are your New Year’s resolutions about the small things–getting organized, losing weight, getting in shape, being a little kinder…or about something wider and deeper?

There’s nothing wrong with making small commitments, but are they enough for you and who you intend to become, what you know you must do in this world?

Or are you ready to step into something bigger and more radical–daring to fulfill your passion to evolve not only a better self but a better world and a more enlightened future?

May I suggest some inward inspection to start the process? Ask yourself:

  • What is happening in my life?
  • How is my health?
  • How is/are my relationship(s)? Really, how are they?
  • How are my finances? 
  • Do I enjoy my work?

Just a few ideas to take care of the inner self so that the outer results might be more satisfying.

 

call to action for 2020

 

List of goals for 2020

 

 

Happy New Year!

JohnK 1-1-2020

chiforyourself.com home

 

stick figure listening for 2020 tipsOverheard:  “Every new beginning comes from some other beginning’s end.”

                                                         ~Seneca

 

 

 

 

 

Article Photo by Kelly Sikkema on Unsplash

 

 

disclaimer about 2020

 

 

 

 

Is True Happiness Possible?

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. 

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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

Happiness Is More Than Thinking Positive Thoughts

 
Your happiness level isn’t what you’d like it to be. Someone in your circle suggests that you should think positive thoughts. That’s the answer, or so it seems. 
 
Today GenuLines looks at happiness as more than just staying in a positive mindset.  

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Happiness Is More Than Thinking Positive Thoughts

The dictionary defines happiness as “the state of being happy.” Not a lot of information to go on there.
 
Let’s look at some different things that happiness can be. But realize that in truth, happiness is in the mind of the beholder.
 
smiley faces show happiness
 
Your Needs are Met
When a person is happy, they usually aren’t wanting for much. It doesn’t mean that they’re not having a tough time.
 
Rather, they’re making what they have fill their needs.
You feel satisfied
When you’re happy you tend to feel satisfied with your life. You think about your life and feel good about your good fortune.
 
This could include your living space, your life partner, or the fact that you live alone.
 
Contentment is a hallmark of happy people. Whether it’s their job, home, health, or things in general.
 
Happy people do experience stress. But they have a way of drawing on their contentment when things are less than perfect.
 
You Are at Peace
A happy person often feels a lot of peace surrounding their life and family. They tend to know that everything will turn out okay.
 
They’re pretty good at turning negativity into positivity.
 
Your Definition
You can set your own definition of happiness. It’s not necessarily about getting tons of stuff.
 
It’s not about finding a spouse unless you want that. Or about having kids, unless you want that.
 
It’s a Journey
Happiness isn’t a destination where you’ll forever dwell. It’s a lifelong journey that will have many ups and downs and struggles.
 
Still, you manage to feel good about it.
 
In the 1989 movie “Parenthood”, one of the main characters is a struggling mother. She says she loves “the roller-coaster” of life.
 
Her husband, though, is struggling and not as happy. He focuses on the downs instead of the ups.
 
It’s How You Act
When you’re happy your actions lean toward the positive. You eat better, you move more, you think better thoughts.
 
Know that you have it in your power to be happy where you are in your life right now.
 
Thinking positive thoughts is not the be-all and end-all of happiness. It’s having your needs met, yes.
 
But it’s not about having everything, or even the best. It’s about being satisfied with what you have while also being able to work toward the things you want.
 
It starts with your thoughts. And it manifests with your actions.
 
JohnK 12-24-2019
 
stick figure talking about happinessOverheard: “If thou wilt make a man happy, add not unto his riches but take away from his desires.”
                                                         ~Epicurus
 
 

 

 

Article Image by Gino Crescoli from Pixabay  
 
 
disclaimer about happiness
 
 
 
 
 
 
 

The Power of Self-Belief

Self-belief makes you unstoppable. Don’t believe it?
 
Allow GenuLines to offer you a little reminder of how this works.

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The Power of Self-Belief

You’ve heard it before. If you believe in yourself, there’s little to stop you in whatever your pursuits.
 
superman's self-belefIt gives you the power to push forward and to defy the odds. You’ll be able to handle any roadblocks that come your way.
 
And you’ll brush off the naysayers.
 
It gives you peace of mind when you stick to your self-belief. To keep that self-belief strong, you need to define your goals.
 
 
 
You wouldn’t expect a general to fight a war without a map. You too need a map to guide you on how to proceed.
 
Too many people skip this step and wonder why they aren’t getting anywhere. Goals are your guidance, but carrying through with them is only done when you believe that it’s possible.
 
This belief is the energy you need to take action.
 
It helps you to focus on getting your tasks completed. You’ll also build confidence when you have self-belief.
 
It’s a powerful tool that will attract others to your confidence.
 
They’ll follow your lead, and you’ll help show them what is possible. When you run into any stumbling blocks (and you will), that confidence will help you see them through.
 
You’ll know how to take alternative action when necessary. The people following you will respect that as well. Several forces will try to beat you down.
 
You may even find yourself letting it happen.
 
You need to get centered on why you started your journey in the first place. Use affirmations to reinforce your message.

Be consistent with your affirmations

Unfortunately, many of the negative forces are going to be from your family and friends. They will see it as helping you avoid mistakes.
 
Many people will succumb to this negative pressure and give up. One way to prevent this is to join groups of like-minded individuals.
 
These can be connections to your business. Or they can be groups that focus on self-help.
 
These organizations exist to try and push the negative forces out. It’s great to go to meetings and get encouragement from the group.
 
These associations can lead to friendships that help you encourage each other. You may even form business partnerships from these friendships.
 
It’s good to know that you have this kind of support. They understand when everyone else around you doesn’t.
 
Your self-belief will get a shot in the arm, too.
 
JohnK 12-10-2019
 
stick man feeling self-beliefOverheard:  “Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit”
                                       ~E. E. Cummings
 
 
 
 
 
 

Article Image by Peggy und Marco Lachmann-Anke from Pixabay

 
 
 
 
disclaimer about self-belief
 

Make a List of Everything You Are Grateful For

Business magnate Richard Branson says he’s “passionate about lists.” What’s on your lists?
 
GenuLines suggests making a list that proclaims your gratitude.
 
Banner helps with lists

Make a List of Everything You Are Grateful For

You may forget the little things that you’re grateful for in your life. But, if you keep them in plain sight, it can help you reinforce your gratitude.
 
check listSo why not write them down, and keep them close by?
 
If you find yourself overwhelmed by negative feelings, refer to your list. It can serve as a way to reset your negativity.
 
Think of all the things you’re grateful for and start listing them. If you get stuck, think about the people in your life.
 
 
 
Who gives you happy thoughts?
 
List the aspects of what those people do to make you happy. If you love the way your spouse smiles at you, write that down.
 
It can be something simple, such as reading the newspaper on the train. The point is, no item is too small to add to the list.
 
Do you love the jokes that the server tells you when you get your cup of coffee and your muffin? That goes on the list, too.
 
Your list should never be complete as you will find new experiences and people to add to it. Each day, there is potential for people to make a small difference in your life.
 
But, remember that you make differences in other peoples’ lives as well.
 
Try to make those experiences more positive than negative. If people around you bring you down either avoid them or try to help them to be more positive. 
 
If you are the one bringing people down, you need to try and reverse this.
 
The list will be a big factor in helping you. Negative and bitter feelings stem from not appreciating your life and all the things in it.
 
That’s one reason why keeping a list is so important.
 
You can choose to write this list on a piece of paper, or keep it on an electronic device. It doesn’t matter how you store it, but you want it to be accessible.
 
Commit to reading it and make regular updates to it. Add to it as you find more things that you are grateful for in your life.
 
Maintaining this list could be the basis for a book that you write about appreciating your life. By publishing your list, you may help others do the same.
 
Reading your ideas might spark them to be grateful, too.
 
JohnK 12-3-2019
 
stick figure talking about listsOverheard: “Lists today are a way of trying to get through the day because we are losing a sense of time”
                                                ~David Viscott
 
 
 
 
 
 
 
 
 
 

Article Image by Clker-Free-Vector-Images from Pixabay

 
 
 
 
disclaimer about lists

With Gratitude from GenuLines

 

Thank you GenuLines/Chi For Yourself community!

 

 

JohnK 11-28-2019

chiforyourself.com home

 

Learn the Facts Before Passing Judgment

 
Mark Twain once said, “facts are stubborn things.” And GenuLines knows that not checking the facts can kick you like a stubborn mule!
 
Banner helps with facts 

Learn the Facts Before Passing Judgment

Adversity often occurs when people react without having all the facts. Sometimes, they’ll think they have the facts but they’ve learned the wrong information.
 
Avoiding these situations is a matter of getting the facts and making sure they”re correct.
When you have the facts on your side, you can present your argument.
 
Magnifying glass finds fact
 
Further, you will be less likely to make a judgment about a situation because the facts back it up. This will prevent you from getting yourself and others into any trouble.
 
The internet offers us a vast pool of information. But people tend to be too willing to trust any information they find.
 
They get a false sense of security, believing that the first search engine results are the best. That’s not always the case.
 
Search engine results change with time. You can get different results from one search to the next on the same search engine.
 
Look for a variety of sources that you believe carry authority.
 
For instance, when you look for medical advice, don’t stop at a site such as WebMD.com and call it quits. While this website may have qualified advice, it’s not the only source.
 
Another could be the Journal of The American Medical Association (JAMA) website.
When you find other websites, look for sources that the articles cite.

Are they valid sources?

Check to make sure they’re from authoritative people.
 
Watch for red flags. Like blogs that make claims but don’t cite sources.
 
Anyone can create a blog, and have it published in minutes. They’re free to publish whatever they like.
 
That’s why readers must be critical of every source they treat as fact.
 
There’s nothing wrong with a blogger posting an obvious opinion piece. But, don’t accept the post as fact.
 
Treat it as a good starting point for your research.
 
You’ll hear people cite Wikipedia.org as a source for their facts. While that resource has gotten better at fact-checking, don’t lose sight that anyone can add and make changes to it.
 
Still, it does have some uses. At the end of most articles, there’s a wealth of resources and links that authors often include.
 
Use them for further research.
 
JohnK 11-26-2019
 
 
stick figure listening for factsOverheard: “There is nothing more deceptive than an obvious fact.”
                            ~Arthur Conan Doyle (The Boscombe Valley Mystery)
 
 
 
 
 
 
 
 
 
 
 
 

Post image by Image by Gerd Altmann from Pixabay

 
 
 
disclaimer about facts

Does Your To-Do List Work For You?

A to-do list can help keep order in your life. But does your list make the grade?
 
This GenuLines overview will help you get up to speed.
 
Banner helps make to-do lists

Does Your To-Do List Work For You?

picture of to-do list
 
The to-do list is a helpful tool. Something is satisfying about checking off an item when completed.
 
It can also be a reference when a boss wants to know employees’ progress. But, are you doing the right tasks to meet your longer-term goals?
 
 
 
That can leave you feeling as though you aren’t progressing.
 
Worse, you’ll be going through the motions of “doing something.” This will make the process of not getting anywhere that much more frustrating.
 
To-do lists are a good idea. But, you need to make sure they’re in-line with your goals.
 
You should consider taking a top-down approach to your tasks rather than bottom-up.

Start with your long-term goals

picture of to-do listWhere do you see yourself in a few years from now? If you can’t answer that question, you need to do some soul-searching.
 
Find what you want to accomplish at a high-level. Then, you can use that to break it down into granular tasks.
 
 
Finally, you use the mid-level tasks to help define the to-do list that you use daily. People put off setting long-term goals because the time frame seems so far in the future.
 
How can you be expected to know what’s going to happen five to ten years from now? It’s much easier to choose the shorter-term time frames.
 
You can measure what happens two weeks from now as it’s going to happen soon.

Commitment

picture of to-do listSome people believe that declaring a long term goal and chiseling it in stone commits them to it. Remember that circumstances can change, and goal adjusting may be called for.
 
Don’t be afraid to commit to your goals. You may want to create a few long-term goals.
 
 
As you’re working on what it will take to reach those goals, you can decide which path makes the most sense. You can take into account both feasibility and costs.
 
Some goals become unattainable for one reason or another, so prepare to change course. In fact, if you can project these possibilities, you can put them on your list of goals.
 
Set your goals and break them down into sub-tasks. Creating your to-do lists will become easier.
 
And, they’ll get you closer to accomplishing your goals.
 
JohnK 11-19-2019
 
stick figure talking about to-do listsOverheard:  “The best cure for a sluggish mind is to disturb its routine”
                                             ~William H. Danforth
 
 

 

 

 

 

disclaimer to fit with to-do lists