2003 is here....... how quickly 2002 went!! And how many of us are still pretty much the same as we were when 2002 started last year? I know there are things I've learned and gains I've made towards my goals, but this year I want to get more serious than ever and make new strides towards those goals. This is going to be MY year! I hope there are many more of you that feel the same way!

Ralph Marston sums it up really well!!
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Happy New Year

2003 is here. What will it bring?

Opportunity. Every day of the coming year will be filled with opportunity and possibilities. Every day will give you a chance to make your life count, to make a difference, to grow, to learn, to achieve, to be the person you were meant to be.

Today you stand at the threshold of a new year. A blank slate ready to be filled by you. The new year makes no promises, and has no guarantees other than this -- every day will be filled with challenges and opportunities. It is up to you to recognize the opportunities, to see the possibilities, and to overcome the challenges. And by so doing, your life, and the world around you, will be enriched.

You don't have to wish for a Happy New Year. You have the power to make it a truly happy year, a year of fulfillment and accomplishment for you. A year that will lead to many other great years.

It doesn't seem that long ago that we ushered in 1996, and 1998 is already looming on the horizon. Time is precious, and we cannot save it up. We must use it as it comes.

Climb aboard 2003 and hold on. Keep your eyes open -- there's opportunity around every bend. Have fun. It's going to be a great ride!

Ralph Marston
Great day.com (http://www.greatday.com)
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Will this be you this year?
http://home.diettalk.com/dj/archives/Shouldn::t_have_eaten_that.jpg

Or will this describe how determined you are to reach those goals you made?
http://home.diettalk.com/dj/archives/Reaching_for_your_goals_smaller.jpg

Remember........in the end, it's all up to you!

Great post, DJ. Cute pictures, too!

I am starting right now. This will be my year, too!

Thanks, Kilogo....... we can do this! We really can!!

Dj - Thank you so much for posting this! I just love it - printing it out as soon as I am done posting to you :)

Jade

"A new ME in 2003" - that's my motto for the new year. I plan to work very hard at this.

Thaks, DJ

I am going to work very hard at this too. I WILL reach my weight goal, and be well on my way to reaching my other goals too! YES I WILL! :o

Glad to see you here, Jade, JoThrive and Gingersmom! It's always so good to have people supporting each other in here. Hope you had a great weekend.... I did and am ready to start my week!

I found this article on "winter blues" and thought it might be worth a read to some of you. There are many of us that go through a "blue" spot in January and it's hard to stay on track when you are feeling blue or depressed. But it's a good thing to remember that it's not uncommon to go through that at this time of year. And because of that we know that we aren't alone!

One of my goals this year is to find other things to do when I am "munchy" instead of fulfilling that "need" to eat when it's not really a need at all.


***Something important to remember:

"When I'm blue (depressed)" doesn't = "need to eat"
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Munching Out of Winter Blues

The cause of your mood can vary. It could be simply that you're cooped up, bored, and restless. Or, your condition could be due to a drop in serotonin, a brain chemical that regulates mood and hunger. By Elizabeth Somer , MA,RD

Question:

I always find myself feeling irritable and gloomy during the winter. Is there anything in my diet that could be affecting my mood?

Answer:

Yes, if you're one of the estimated 25 million Americans who experience the "winter blues," a form of depression that makes you feel irritable and eat more, starting when the leaves start changing colors in the fall and ending when the daffodils begin sprouting in the spring.

The cause of your mood can vary. It could be simply that you're cooped up, bored, and restless. Or, your condition could be due to a drop in serotonin, a brain chemical that regulates mood and hunger.

In response to low serotonin levels, your body craves sweets, which can raise serotonin levels, making you feel better -- temporarily. That serotonin high is usually followed by a crash, setting up a hunger and mood roller coaster that can lead to overeating and weight gain.

To combat this problem, instead of sweets, eat high-quality carbohydrates to counteract the sweet tooth. Try whole grain breads and crackers, or starchy vegetables like corn or potatoes. For mid-afternoon (a craving-prone time of day), have an all-carbohydrate snack, such as half a whole wheat English muffin with jam, three fig bars, or a bowl of air-popped popcorn.

Some people don't feel satisfied after eating carbohydrates, however, and find they eat too much and gain weight in the wintertime. If that's your problem, try cutting back on carbohydrates and increasing protein intake by adding a slice of turkey or a glass of milk to the meal or snack. Protein has a satiating effect that keeps you feeling full longer and curbs cravings in some people.

Serotonin can also improve sleep, so honey drizzled over half a bagel or a scoop of sorbet before bed may help you sleep better, too, which could, in turn, improve your mood. In addition, cut back on caffeine, which may aggravate the blues.

Of course, mood swings and chronic irritability can also be symptoms of a more serious problem, such as seasonal affective disorder, or SAD, which affects another 10 million Americans. While a person suffering from the "winter blues" might feel grumpy and tired, a person with SAD can experience extreme depression and fatigue and may need medical attention.

Eating more vitamin B-rich foods such as chicken, legumes (including kidney or black beans, lentils, or split peas), fish, bananas, avocados, and dark green leafy vegetables may help. Researchers at the University of Arizona Health Science Center in Tucson have found that one in four patients with depression are deficient in vitamins B2, B6, B12, and folic acid. A moderate-dose multivitamin and mineral supplement supplies 100% daily value of the nutrients, including the B vitamins, and can fill in the nutritional gaps on those days when you don't eat well-balanced meals.

Also try exposing yourself to sunlight or a bright artificial, full-spectrum light that is specifically designed to curb the "winter blues." Research shows that this type of light helps to alleviate some symptoms. In addition, be more active. People who exercise regularly report that they feel good both physically and mentally. Daily exercise raises the levels of brain chemicals responsible for boosting alertness and can help lower the levels of "stress hormones" such as cortisol.
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Whenever we are eating and it's not true hunger, they are ways to "unlearn" that behavior and replace it with a postive one that won't cause weight gain! Be determined and search for what works for you! The answer is out there...... you just have to want it badly enough to find it!

I love the Cat pics!

I suffer from SAD, and found the full spectrum bulbs, and making sure I get outside for walks really makes a difference. It is easy to scoff at, but our minds really do need sunlight to funtion. I do find if I am not careful that I do eat more when I am not getting enough light. We just moved, and I don't have florescent fixtures in my new kitchen, and overall the sunlight in the house is less, as the windows are smaller, and rooms are more closed off from each other than the old house. I am really noticing the difference. Hubby also suffers from SAD, and we are realizing we will have to do some renos to the house soon, or both of us will suffer.

I think you are so wise to recognize it and do something about it. Recognizing that it affects you is half the problem. And who wants to go through the winter feeling depressed and badly? I'm glad you are going to fix things in your new house.

There are so many people that think they just over eat because they like food and they don't delve down into the emotional issues or even the physical ones like the "winter blues" or "SAD". I know I have a lot of digging to do, but I want to rid myself of the baggage that contributes to my overeating....

Take care and glad to see you here with us! Hope to see you more often.....

Five tips to tame those cravings

Are your cravings getting the better of you? Try some simple tips to tame your urges.

It's 8:00 p.m., and you're sitting comfortably in front of the television when suddenly the urge hits: You must have a bowl of mint chocolate chip ice cream. You can't stop thinking about it. Your craving is so intense that if you don't find ice cream hidden in the back of your freezer, you may even run out to the store to pick up a half-gallon.

We've all experienced those strong urges for a particular food -- whether it be ice cream, greasy French fries, or Oreo cookies. And while giving in a little is not detrimental to your health, indulging in excess can lead to serious weight problems. So how do you prevent your craving from turning into an out-of-control binge? Nutrition experts offer these simple tips to tame your urges.

Let it pass. Studies suggest that the average craving lasts only about 10 minutes, so try to let the urge subside before you even walk into the kitchen or toward the vending machine.

Practice portion control. While it's okay to slip up occasionally, you need to keep an eye on how much you're eating. Try to prevent yourself from overindulging by placing only a certain amount of food in front of you. For instance, try putting potato chips in a small bowl rather than eating them right out of the bag.

Reach for healthy substitutes. Try to eat a similar food that has a better nutritional value than the one you crave. A glass of chocolate skim milk instead of a candy bar is a healthier choice. Or, instead of regular ice cream, try low-fat frozen yogurt.

Don't be too restrictive. Even if you're trying to cut calories, make sure you incorporate some of your favorite foods into your eating plan. Any food is okay in moderation and depriving yourself may lead you to overeat something else.

Write it down. Keep a journal of your cravings to determine if your emotional state is the underlying trigger. Once you figure out what's causing your urges, try looking for other ways to address those emotional needs. If you're having a stressful day, take a break and go for a walk or call a friend. If you're feeling down, try renting a funny movie.

--Christine Many

Cute pictures, although I feel quite sorry for the first cat... :cat:

My goal is to have _not totally new but_ an improved version of myself this year. More excercise and smaller portions should do the trick, since I eat quite healthy already. But you surely gave me something to think about; e.g. the cravings: those 10 minutes surely feel a looooooot longer than 10 minutes when you acutely crave for chocolate.

Hi karona! Nice to see you here at dt. Your goal sounds great and I think it's something all of us should do! When we want to break old habits, it's wise to start out with small changes and improvements. Every little bit helps get us to where we want to be. I'm trying to do the same as you.... better portion control and more exercize.

We can do this for sure!! Have a great weekend and hope to see more of you!

Hi Dj, and thanks :o

Today I went for a walk (approximately 45 minutes) and didn't eat any sweets. This surely was a good day!

And sitting by my computer and writing here keeps me away from the fridge, too.

That's awesome, korona! 45 minutes is a good amount of time for a walk and not eating by the computer is a good habit to get into. The "no food at the computer" is supposed to be an "unwritten" rule of diettalk....... so you're doing just great!

It's sunny here today, although it's very, very cold and snowy. I love the snow and the cold, though. We may take out dogs out walking later, too. Have a great day!

So how's everyone doing with their "getting healthy" plan? It's almost the middle of January and it's just about now people start waning off their New's years resolutions and begin thinking they can't do it....... I thought this reading was really great in remembering not to look too far ahead and keep it in "the day". Do what you have to for this day only and the days will fly by.... you'll be where you were headed in no time at all!
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Too many days

There are two days in every week about which we should not worry. Two days which should be kept free from fear and apprehension.

One of these days is yesterday, with its mistakes and cares, its faults and blunders, its aches and pains. Yesterday has passed forever beyond our control. All the money in the world cannot bring back Yesterday. We cannot undo a single act we performed. We cannot erase a single word we said. Yesterday is gone!!!

The other day we should not worry about is tomorrow, with its possible adversities, its burdens, its large promise and poor performance. Tomorrow is beyond our immediate control. Tomorrow's sun will rise, whether in splendor or behind a mask of clouds. But it will rise......have no doubts. Until it does we have no stake in tomorrow, for it is yet unborn.

This leaves only today: TODAY. Any man can fight the battles of just one day. It is when you and I add the burdens of two awful eternities- Yesterday and Tomorrow, that we break down.

It is not necessarily the experience of today that disturbs one's peace of mind. It is often times of bitterness for something which happened Yesterday and the dread of what Tomorrow may bring that can do you in.

Yesterday is gone forever.
We do not have the promise of Tomorrow.
We have only this day, today.
Let us therefore live one day at a time.

I thought this had a lot of good things to say and some realistic ideas to help us adopt a "for life eating plan" rather than just a temporary "diet".

Everyone must be doing really well so far this month.... it's pretty quiet in here. That's great!
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'It's Not a “Diet” -- Eat Right for Life'

-By Jennifer Pitzi Hellwig

For many people, healthful eating is a temporary endeavor, cut short by unrealistic goals and bad feelings when those goals aren't met. But it doesn't have to be that way. Here are some tips on how you can eat healthfully for life.

Don't consider yourself to be ‘on a diet.' Diets are things people start and stop, while healthful eating is a way of life. Think "diet" and you think "deprivation" and "cheating." Healthful eating is associated with positive words, such as "longevity" and "vitality."

Don't give up your favorite foods entirely. Can you imagine what life would be like if you could never again eat your favorite food? Not worth living, as far as most people are concerned. So don't banish chocolate or french fries from your menu forever, but do keep portions reasonable and view those foods as treats, rather than staples.

Get out of the ‘good/bad' mindset. Not only do we unjustly label foods as "good" and "bad," we label the people who eat them as "good" and "bad." Eating "bad" foods can bring on feelings of guilt and self-disgust, which can lead to bingeing. Remember that all foods can fit in a healthful eating pattern -- again, in the appropriate proportions.

Steer clear of triggers. Some foods or activities trigger overeating. For example, if you know that you absolutely cannot bake chocolate chip cookies without eating half the batch, don't bake them anymore. Instead, treat yourself once in a while to a fresh-baked cookie from a bakery or coffee shop.

Retrain your taste buds. Introducing new foods into your diet is a gradual process. Some foods you might love right away, others may take some getting used to, and some you'll know instantly you're never going to like. Give yourself time and experiment with different menus and methods of preparation. For example, at first bite the taste and texture of brown rice may seem strange to you. Try preparing it in chicken broth rather than water and serving it with your favorite poultry entree and you might find you like the taste and nutty texture.

Do what works for you. For some people, going cold turkey is the most effective way to adopt a new eating style, while gradual changes work best for others. Find what works best for you and stick with it, despite what your friends, family and co-workers suggest.

Set realistic goals. Whatever your style for change, set goals that you can actually achieve. Put more focus on behavioral changes, such as eating more healthful breakfasts or including more vegetables in your diet, and less on hard (and unrealistic) numbers, such as losing 10 pounds in two weeks or reducing your cholesterol by 30 points in a month.

Plan ahead. You plan for meetings, carpools and social events. Applying the same foresight to meals and snacks can make healthful eating easier. For example, if you know a late afternoon meeting will mean getting home late with no energy to cook, prepare something light and easy the night before or in the morning, such as a salad or vegetable soup. Knowing a meal is waiting for you will allow you drive right by the fast food drive-thru.

Stay informed. Whether by subscribing to a nutrition newsletter, surfing the Web or swapping healthy recipes with friends, keeping abreast of new information will help you stay motivated and supply you with new ideas and ways to achieve your goals.

It's Saturday, January 18th and we are officially on the downhill slope of January. Are you having any trouble staying on track? I know I have been and I need to get serious and remember that everything that goes in my mouth is ultimately my choice. This reading pretty much says it all...... have a great Saturday everyone!
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Make it your choice


Whatever there is to be done, make it your choice to do it. Rather than resenting that you must do it, or feeling guilty about the fact that you should do it, simply choose to do it.

From all the available possibilities, choose what you know is right. Choose, and put the power and commitment of your intention behind your actions. Choose to do it, and you make yourself vastly more effective. Choose to do it, and be in positive control of your own destiny.

Feeling that you're forced to do it, or obligated to do it, or that you have no choice, will only weigh you down. So choose to do it and free yourself from those useless burdens.

Choose to do it not because you must, not because you should, but because you know it is best. In every moment, in every situation, make it your choice to do what is best. Make it your choice, and you'll make it great.

-- Ralph Marston
Greatday.com (http://www.greatday.com)

DJ Thank you for the great information, I must have the winter blues as I am really having trouble keeping my attitude good and I really am struggling to stay on my program, seems like I am always hungry lately, I am walking outside six days a week one hour per day in all kinds of weather... I am eating my proper foods but normally we are winter Texans and we go down where it is warm. But because of finances we have to stay here and work this winter, in the cold, dreary, days of central WA near the Canadian border and because we are so far north we really have short daylight hours. Maybe I will check on getting some of those full spectrum lights ....cause I really need a mood booster now!!!:) :) sandycan

Oh, Sandy.... sorry to hear that you are having so much trouble. Having so little light is hard! I've heard that the bulbs are great and that they work like a charm.

Congratulations, by the way, on walking 6 days a week! That is an incredible achievement, especially if you are having a winter like we are here in Ohio! brrrr...... It hasn't been over 13 degrees in a long, long time. I love the snow, but am looking forward to shorts and sandles weather already this year! I don't know if that's the cause of my always feeling hungry, too. I'm really struggling with it this season for sure, so you're not a lone!

Take care and let us know how you're doing! I hope everything looks up for you real soon!

Dang, it's cold! I liked the post about the Too Many days that you did on Jan 13th. Very good. :)

I've been doing well for the past two days. I'm eating, not binge eating (what a concept!), exercising and drinking water, etc. I feel pretty good and yet still feel icky about myself. That part sucks. Oh well, I'll deal with it eventually, I guess.

I like reading what you find. You rock!

Corinna

Thanks, Corinna..... that's great about the healthy lifestyle you are getting in the habit of. I'm back to working on mine, too, and I so totally identify with you on feeling "icky" about myself. But I think that comes with working on the "being more healthy" part of me. The more days in a row that I can eat healthy, be more active and drink more water, the better physically I feel and the better I feel physically, the better I feel emotionally. It's a good positive cycle to replace that nasty old vicious cycle that I am perpetually wrapped up in!

Take care and give that beautiful new baby a hug!