{"id":447,"date":"2010-01-11T08:10:57","date_gmt":"2010-01-11T08:10:57","guid":{"rendered":"http:\/\/blog.beliefnet.com\/drnorrischumleysatisfiedlife\/2010\/01\/mindful-eating-and-shopping-fo.html"},"modified":"2010-01-11T08:10:57","modified_gmt":"2010-01-11T08:10:57","slug":"mindful-eating-and-shopping-fo","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/drnorrischumleysatisfiedlife\/2010\/01\/mindful-eating-and-shopping-fo.html","title":{"rendered":"Mindful Eating and Shopping for Weight Loss-Give-Back Diet"},"content":{"rendered":"<p>Hello, and welcome to the 8th day of the &#8220;Give-Back Diet.&#8221;&nbsp; How are you?&nbsp; REALLY!&nbsp; How are you doing?&nbsp; Please take time to reflect and consider how you&#8217;re feeling, what you&#8217;re thinking, and consider what&#8217;s great and powerful in your life.<\/p>\n<p>Today, let&#8217;s consider what helpful changes you&#8217;ve made this past week, and also take time to consider what one or two of those changes you would like to keep doing.&nbsp; (*CONTINUED*)<\/p>\n<p><object height=\"340\" width=\"560\"><param name=\"movie\" value=\"http:\/\/www.youtube.com\/v\/Qblm5v1-VI4&amp;hl=en_US&amp;fs=1&amp;\" \/><param name=\"allowFullScreen\" value=\"true\" \/><param name=\"allowscriptaccess\" value=\"always\" \/><embed src=\"http:\/\/www.youtube.com\/v\/Qblm5v1-VI4&amp;hl=en_US&amp;fs=1&amp;\" type=\"application\/x-shockwave-flash\" allowscriptaccess=\"always\" allowfullscreen=\"true\" height=\"340\" width=\"560\"><\/object><\/p>\n<p>From your comments this past week, I read that a lot of you have begun journaling your foods, activities, thoughts, feelings, and are beginning to see patterns.&nbsp; This is excellent!&nbsp; Please keep doing this.&nbsp; Yes, I know it takes some time, and it causes you to slow-down and be really aware (sometimes painfully) of your habits.<\/p>\n<p>Yet, this is all about consciousness raising.&nbsp; Keeping a journal, logging and recording about yourself, posting prayers, experiences, and difficulties is all in the &#8220;becoming mindful&#8221; category. This is a profoundly useful and powerful technique that will help reconnect your brain with your body &#8211; something that I discovered is often a problem in those of us with obesity, overweight and eating disorders\/addictions.<\/p>\n<p>Also, I want to not only encourage you to record your past actions and experiences &#8211; I want to suggest that you actively record your FUTURE actions and experiences.&nbsp; There are several ways to do this, which I will expand upon in the coming days, but for today, here is your daily&#8230;<\/p>\n<p>ACTION PLAN<\/p>\n<ul>\n<li>Make a written supermarket-shopping list, and stick to it.&nbsp; Be sure to list a lot of vegetables, fruits (fresh and dried), whole grains and stevia.&nbsp; (That&#8217;s a natural sweetener with no calories.&nbsp; It&#8217;s especially good if you&#8217;re seriously trying to limit sugars in your eating, which I totally recommend.)<\/li>\n<\/ul>\n<ul>\n<li>Instead of butter, be sure to have olive oil on hand.<\/li>\n<\/ul>\n<ul>\n<li>You may want to buy some herbal teas, especially the fruit ones.&nbsp; They&#8217;re excellent hot drinks to curb your appetite for sweets, especially at night, without calories.<\/li>\n<\/ul>\n<ul>\n<li>Instead of processed, pre-made breakfast cereals, buy some oatmeal, either &#8220;instant&#8221; (the kind without added sugars) or if you have time, steel-cut or Irish oatmeal.&nbsp; I make this every 3-4 days, and keep the extra in my fridge, having a little each morning.&nbsp; Oatmeal is a truly excellent way to start a day, helping you stay satisfied for hours.<\/li>\n<\/ul>\n<ul>\n<li>Instead of desserts, buy some unsweetened apple-sauce, the kind with cinnamon, or added fruits such as cherry, or strawberry.&nbsp; This is a great late-night treat, with few calories, no fat, and is really satisfying.<\/li>\n<\/ul>\n<ul>\n<li>If you&#8217;re a chocoholic, buy some of the 70+% dark chocolate.&nbsp; Having a cube of this at night can really be satisfying, and instantly end a sweets binge.<\/li>\n<\/ul>\n<p>We&#8217;d all love to see your shopping list!&nbsp; Please post it below.&nbsp; This is a way to &#8220;give-back&#8221; and help others with suggestions for healthy eating and new good-habit-formation.<\/p>\n<p>See you tomorrow.&nbsp; Keep up the good.&nbsp; Remember, help a friend today &#8211; it&#8217;s as easy as bring them to this web page.&nbsp; Tell them to go to Beliefnet.com\/drnorris.&nbsp; It&#8217;s easy to remember.<\/p>\n<p><a href=\"http:\/\/search.blog.beliefnet.com\/cgi-bin\/mt\/mt-search.cgi?blog_id=129&amp;tag=Give-Back%20Diet&amp;limit=20\" target=\"_blank&quot;\">If this is the firsttime reading about the give-back diet, don&#8217;t worry. You can start today<\/a>.<u><span style=\"font-size: 11pt; font-family: Calibri; color: rgb(31, 73, 125);\"> <\/span><\/u><\/p>\n<p class=\"MsoNormal\"><o:p>&nbsp;<\/o:p><\/p>\n<p><!--EndFragment--> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hello, and welcome to the 8th day of the &#8220;Give-Back Diet.&#8221;&nbsp; How are you?&nbsp; REALLY!&nbsp; How are you doing?&nbsp; Please take time to reflect and consider how you&#8217;re feeling, what you&#8217;re thinking, and consider what&#8217;s great and powerful in your life. Today, let&#8217;s consider what helpful changes you&#8217;ve made this past week, and also take&hellip;<\/p>\n","protected":false},"author":171,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,2,18,9,3,24,10,21,12,8,11],"tags":[],"class_list":["post-447","post","type-post","status-publish","format-standard","hentry","category-diet","category-fitness","category-food","category-happiness","category-health","category-inspiration","category-lifestyles","category-spiritual-weight-loss","category-spirituality","category-weight-loss","category-wellness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mindful Eating and Shopping for Weight Loss-Give-Back Diet - Dr. Norris J. Chumley Satisfied Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.beliefnet.com\/columnists\/drnorrischumleysatisfiedlife\/2010\/01\/mindful-eating-and-shopping-fo.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mindful Eating and Shopping for Weight Loss-Give-Back Diet - Dr. Norris J. Chumley Satisfied Life\" \/>\n<meta property=\"og:description\" content=\"Hello, and welcome to the 8th day of the &#8220;Give-Back Diet.&#8221;&nbsp; How are you?&nbsp; REALLY!&nbsp; How are you doing?&nbsp; Please take time to reflect and consider how you&#8217;re feeling, what you&#8217;re thinking, and consider what&#8217;s great and powerful in your life. 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Chumley Satisfied Life","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.beliefnet.com\/columnists\/drnorrischumleysatisfiedlife\/2010\/01\/mindful-eating-and-shopping-fo.html","og_locale":"en_US","og_type":"article","og_title":"Mindful Eating and Shopping for Weight Loss-Give-Back Diet - Dr. Norris J. Chumley Satisfied Life","og_description":"Hello, and welcome to the 8th day of the &#8220;Give-Back Diet.&#8221;&nbsp; How are you?&nbsp; REALLY!&nbsp; How are you doing?&nbsp; Please take time to reflect and consider how you&#8217;re feeling, what you&#8217;re thinking, and consider what&#8217;s great and powerful in your life. 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