Dr. Norris Chumley: November 2008 Archives

I've always said that you don't have to work out at the gym all day in order to control your weight. All you need is a minimum of 30 minutes a day filled with consistent, moderate movement or activity. And it doesn't have to be hard.

Consistency is the key. 60 minutes is the ultimate goal, and doing it daily is the way. Start by walking every morning for just 10 minutes. Then increase it to 15 two weeks later, then 20 in the next two weeks. Then 25, and at the end of about two months - make it a thirty minute walk. This is the minimum you need to do - and do it every day. You can build up to 60 minutes a day, by varying your activities with dancing, tai boxing, bicycling, tennis, gardening, swimming, yoga, basketball - whatever you like, that's fun for you.

Another reader's inquiry.

What do you do if small portions don't fill you up?

I recommend eating six small meals throughout the day: one serving (USDA Food Guide Pyramid size) of grains, protein (meat or dairy), and a fruit or vegetable. This means eating every 3-4 hours. When you do that, you're rarely hungry. Be sure to drink a tall glass of water before you start every meal.

Also, wait 20 minutes after the meal for your stomach to signal your brain that you're full. If you are still ravenous and must have seconds--have more vegetables or fruit. One more truth: it takes at least a month for your body and soul to adjust to this new conscious, healthy eating lifestyle.

Don't forget you are building a new relationship with eating, and your body. So be patient. And don't forget to ask for help. Call a friend who is joining you in developing new, healthy lifestyle habits. Or call on your Higher Power (God, Nature, Spirit as you feel comfortable).

Should I follow a "low-carb" diet, or should I do "low-fat?" Ultimately, the decision is up to you and your doctor, and between you and God--in partnership.

I personally believe in eating a little of everything in moderation: a lot of vegetables and fruit, some meat, and a few carbohydrates. I do pay attention to the USDA Food Guide Pyramid, but only as a starting point. I also truly believe that God gave us food instincts and cravings for good reason! We have mechanisms in us that tell us what to eat. But be careful: As we live in a world that's saturated with advertising for foods that are not so healthy, our natural instincts easily get stymied. Appetites can get influenced just by being exposed to images and smells of tempting foods, and we don't need them.

There could be other reasons for being "hungry," too. Sometimes when we crave a lot of carbs it's really our bodies saying we need energy, which might be better found through exercise and rest. When I want a lot of protein, that craving could mean a lot of different things, like my amino acids are out of balance, or that I'm working too hard - I need to look a little deeper. I recommend following a simple, instinctual, healthy and balanced food plan (in consultation with a doctor and with God).

Forget the fads and try something you can sustain: reasonable, moderate portions of both carbs and fats.

What food plan are YOU enjoying? Write a comment and tell us!

Another question from a reader.

What do I do if I pass by a bakery and I am triggered to compulsively overeat?

I am so glad you asked this, as the other day I was driving past one of those "thrift bakery outlets," exactly the kind I used to visit every day as a teenager. I worked next door to one, and every afternoon I would sneak out and buy 4 or 5 cupcakes, brownies, or turnovers, all kind of old and stale but filled with preservatives to keep them soft. I'd then stuff them into my mouth as fast as possible, in secret, and get a rush of sugar/fat energy. Only trouble is, that daily habit caused me to weigh 400 pounds at 17. I mention this, as I can truly, deeply understand bakeries and triggers! I know what you're facing.

Here's what I did the other day when I saw that bakery, now some 30 years past and many pounds lost, thank God. Instead of pulling into the parking lot, I pulled into the memories. I kept driving, never stopping, but spent the next few hours remembering positive situations and good feelings, instead of choosing to serve the "trigger." I remembered how I loved that job--the great people I worked with and how cool and important I felt having such a great job as a teenager (I worked at a local TV station). I remembered Paul and Glenna Pack, my kind supervisors and friends, and how much they mentored and taught me.

These memories led me to feel a surge of good feelings: how I felt energized and happy, the fun I had at work, and how special those times were. This allowed my soul to feel full. In other words, I remembered all the love associated with the job. The memories were so sweet and delicious; I didn't need the sugar and fat. My mind, soul, and Spirit felt so alive and happy. I was far fuller from the thoughts than I would have been from a brownie. Then, I focused on God, said prayers of deep gratitude, and felt infinitely happy and loved. Try this powerful technique the next time you encounter a food trigger. Immediately fill yourself with love thoughts, connections, and memories of warm, positive, full moments. Ask God to help you not give in to the trigger, but give in to the sweetness and fullness of love in every imaginable way.

Here's my "after Thanksgiving" list of how to get through the day and the weekend, and keep that warm glowing love and appreciation of relatives and friends.

1.    Hold your temper.  Don't let anybody bother you or upset your equilibrium.
2.    If you overate, eat less today.
3.    Be sure to move, dance, do yoga, stretch, exercise.  You'll feel better and release tension.
4.    Rest.  You worked hard.
5.    Read a book.
6.    Go for a peaceful walk in the woods, around the neighborhood, or in a park.
7.    Do not do any "processing" with family or friends.  Avoid confrontations.  Keep difficult emotions at bay.
8.    If someone is bothering you, silently remind yourself that you love them, count to ten, and go outside for some fresh air.
9.    Pray together.
10.    Get an early start home (unless you're already at home), and travel slowly and carefully.

For those of us Americans, we have much to be thankful for this Thanksgiving holiday.  For those readers in other countries, please join us in celebrating all that God has given us.  Here is a prayer for your consideration, today.God,We...

Quite simply, Thanksgiving Day is a time of appreciation for a bountiful harvest.First celebrated at the Plymouth Plantation in 1621 (debatable) by the Pilgrims and the Native American Wampanoag tribe in North America, it was a meal shared by all. ...

Let's talk turkey!I cannot begin to count the Thanksgiving meals I've eaten or cooked that were about turkey that was either all dried-out white meat, or overly fatty thighs or legs.  May be that's why we only roasted turkey on...

This week, I will be writing about several aspects of the celebration of Thanksgiving. From recipes, to prayers, family and relative survival tips, and things to do: this week is all about counting our blessings together, and celebrating the abundance...

Here's a question from a regular reader:How do I get in the habit of writing down everything I eat? I have tried, but I end up tossing the notebook down after 2-3 days. It seems like such a chore even...

This morning, on the bus, I overheard another man saying he'd been sick, in the hospital, and he was really, really glad to be back. His friend smiled and said, "Yup! God woke me up this morning too!" God wakes...

I meant to go to my gym over last weekend, but didn't.  So I went on some walks and a fast hike.Start of the week, gym in mind, work demands got in the way.  So I did a yoga video...

If you find yourself ravenous, go fibrous.  Eating foods with a lot of fiber in them, along with plenty of water, can give your stomach a delightful feeling of fullness.  Often, we seek out high fat and high-calorie foods that...

It is so cold now where we live.  Yet, I am warm with summer memories.My friend, the talented Bowie Snodgrass sent me some pictures of her New York City Harlem rooftop garden.  I visited her and her wonderful husband George...

~ Daily Voting Begins November 17th and Continues Through December 5th ~  We at Beliefnet are excited to announce today - November 17, 2008 - ten nominees for the eighth annual Most Inspiring Person of the Year award.   The nomination...

My message the other day was about eating too much at night, inspired by B. who wrote me an email.  I was impressed by her making small changes, like not bingeing at night, and walking - nothing else.  Because of...

Here's a start-of-the-week wake up call.Ask yourself, how bad are things?  How much do I need to cut back: spend less, eat less, save more, take time to do things well, be good to myself?  The list can go on...

Here's a recipe that's so fast and so healthy.  It's become one of my favorite dishes.  You may add some cooked chicken pieces, or shrimp, or beef slices, as you like.  This recipe serves two, or is good for leftovers. ...

Here's a quick discussion starter for you:What's your favorite fast food restaurant, and what do you like to order?Yes, I believe in fast food once in a rare while (don't forget there is nothing forbidden on my Joy of Weight...

Here's a note from B., a client who took my classes a few years back.  Note how she only made a couple of small changes in her life, but kept it going.  B did not diet or exercise.  Nothing drastic...

Yes, I know I need to exercise, but I hate to exercise!I do, however, love to move because it makes me feel so good.  It's become a daily habit; a discipline, just like flossing and brushing my teeth.I feel good...

We are all so happy that you are reading my new blog!  Thank you.  Thank you, too, for the many comments you're writing.  Please write more.As you are aware, I write about a lot of topics related to life in...

Are you one of the millions of people taking medications to lower cholesterol, such as statins (Lipitor, Crestor, Pravachol, Crestor, et al)?  If not, you may want to speak with your physician about taking one, even if your cholesterol levels...

From time to time, I'll share a prayer I pray with you, to help you through your day.  This one is about facing the realities of what needs to be done, not only to make a living, but also to...

What's some easy limit that you could experiment with today?  Try one, only one limitation, and see what happens.If you are used to having seconds after your first helping of something, skip it.  Just say to yourself, "I'm satisfied with...

Congratulations are in store for all of us this morning.  We're alive and well today, even thriving, and there's work to be done!This is the morning of hope's survival.  We are ripe with the possibility of real change.  Love is...