Dotti's Weight Loss Zone Dotti Dotti's
November 25, 2014    
Issue #150

Have you visited
Thoughts by Al Today's Thought by Al Today?


Fall is in the air ~ can you feel it? I truly miss living in the Northeast during this time of year. The leaves are gorgeously showing us all their beautiful colors before they leave for the winter. We have maple leaves here in Vancouver too, but not as many.

With my new job, I am feeling the cold in the early mornings, and our heaters are working every day now. Time to drag out the warm slippers when I get home!

As you get ready for our visit why don't you grab some water and find a comfy chair to sit back in and relax.  Don't forget that wonderful SMILE of yours!

Al's New Blog!

Have you been to  Thoughts by Al  yet? Don't miss it! Al is adding one thought a day, and I am really enjoying reading them!

Goal: Destination or Milestone?

There is unfortunately a lot of confusion on goals and what we are actually aiming for. Most Americans respond to the fact that they are overweight with: "I need to go on a diet." When they suddenly make the decision to lose weight, they do exactly that. They buy a book on the "latest diet," and jump in. This is about as far as their planning goes, and it only leads to a dead end.

Part of the confusion lies in the term goal. We have all heard someone say something like, "My goal is 140 pounds." In a way that is like saying, "My goal is 100 miles." What is wrong with these "goals?"

As they stand, neither of them meets the requirements of a true goal. In both cases, they are merely part of what could be a real goal.

  • Be specific
  • Be measurable
  • Have a time element: a deadline
  • Be realistic
  • Be challenging
So while 140 pounds, and 100 miles are things that could be part of a goal, they are not goals. Here is how you could use each of them in forming a true goal:

My goal is to reach the weight of 140 pounds (specific and measurable), in 12 months (time element), starting from the weight of 185 pounds (realistic and challenging).

My goal is to walk 100 miles (specific and measurable), in 30 days (time element). (Depending upon personal physical condition, and available time, this could be both realistic and challenging).

While the first of the two goals above is a real goal, and it is related to weight loss; would it qualify as your weight loss journey goal? While a goal weight is something that almost anyone who is planning on losing weight probably has in the back of his mind, reaching that number is not our goal. We could reach that number and still fail in our journey!

The Weight Loss Journey's Goal is Dynamic.

There he is off in the distance. He is walking far ahead of you. You very much want to talk with him. You call his name, "Goal, wait for me!" But he seems to be ambivalent about the desired conversation. He keeps walking at his steady pace. Okay, since he won't come to you, then you have to increase your pace to catch up with him.

Even when you catch up with him, he continues to walk on at the same pace. What happens if you stop walking? Goal will soon be out of conversation range once more. You hurried up to catch him at first. Once you are even with him, you are able to slow down to walk at his natural pace. As long as you do that, you can walk side by side with him. However, if you stop walking, Goal will wander away, and you will have to run to catch up with him again, and again.

Our real goal is not a static event with a "finished line," but rather it is a dynamic process, requiring continual effort. The effort is well within our ability to give, but we must make that effort. Otherwise our goal will walk away from us. Our journey will continue for the rest of our lives. We do not "go on a diet," and then think we have fixed the problem, simply because we have attained some certain number on a scale.

Failure in a journey only comes in one package: QUITTING. Some people quit during the weight loss phase, and far too many quit after losing all the way to goal. In either case the failure is just as sure. The way to success is the reverse process of the one that leads to failure. Success is created by continually striving for your goal, even after you have reached your goal weight.

"Striving for what goal?" some might ask. "We thought reaching that weight was our goal!"



I would like to say a few words about a great sponsor, who has been with DWLZ for many years.

This company makes some of the finest baked goods Dotti and I have ever tasted and they are reasonably priced. Why not take the time to visit Vitalicious right now, to see what great food, and deals they are offering?! You won't be sorry!

And remember, you help to keep DWLZ going when you support our sponsors, and Vitalicious is top notch in value, nutrition, and taste!

Quotes to Lift Your Spirits

"Personal satisfaction is the most important ingredient of success." ~~Anonymous

"Change the changeable, accept the unchangeable, and remove yourself from the unacceptable." ~~Og Mandino

"We can't afford to waste tears on might-have-beens. We need to turn the tears into sweat that can take us to what can be." ~~Anonymous

What Do You Want To Be?

What do you want to be when you grow up? We often ask children this question, and of course we were asked this ourselves when we were kids. It starts getting less mystical and more concrete, though not necessarily any more clear, as we go through high school, or perhaps college.

But at some point, we usually stop asking ourselves that question. Sometimes, I am not sure if it is because we feel it has been answered, or that we just assume it never will be.


Comic Relief

Grand Opening

It was the Grand Opening of a new supermarket where I was employed as a cashier. Despite lots of planning, many products were not scanning correctly at the register. Instead, a loud beep would sound for about 15 seconds, annoying my customers.

Near the end of the day, a woman came through with a big load of fruits and vegetables, followed by two small bags of chips. All her food registered perfectly until I pulled the chips over the scanner, and the beeping began. I was about to apologize when she leaned over and asked, "Is this one of those Weight Watchers stores?"

From Readers Digest

Dotti's Phone App!

Going out to eat? Remain on program by checking what it is you are eating of the menu!      Remember, over 690 Restaurants in our database already, and still growing!

100 Calorie or Less Snacks

           Kiwi Fruit, 1 medium [46 calories] 
          Grapes, 1 cup [58 calories]
          Gelatin, 1/2 cup [80 calories]
          Pistachio Nuts, 20 [85 calories]
          Licorice, red, 6 bite-sized [75 calories]
          Biscotti, 1 Pepperidge Farm [90 calories]

             Based on averages of the brands available. Don’t forget to always check your nutritional label.

Software You Can Use!

A Note Weight Commander

The Weight Commander is an awesome program for your Journey. I highly recommend it to all those who are on a Journey of their own. It is a wonderful program to track your progress on any weight loss program you are using. You can read My Review of the Weight Commander or go straight to the source and check out this great software by following this link to Weight Commander. He has many tips and ideas throughout his program which will help you to be successful on your Journey.

Food Finds

While away at the coast last week I discoverd the Nature Valley's Chewy Trail Mix Bars.  They were very filling and tasted delicious.  Good for a quick pick-me-up and something I would carry in my purse for an "emergency" food while out and about.

          Chewy Trail Mix Bars, Mixed Berry, 1 bar (Nature Valley)
             [140 cal/3.5 g fat/1 g fiber/26 g carbs]
          Chewy Trail Mix Bars, Apple Cinnamon, 1 bar (Nature Valley)
             [140 cal/4 g fat/1 g fiber/25 g carbs]
          Chewy Trail Mix Bars, Fruit & Nut, 1 bar (Nature Valley)
             [140 cal/4 g fat/2 g fiber/25 g carbs]
          Wheat Thins, Reduced Fat, 16 crackers (Nabisco)
             [130 cal/4 g fat/1 g fiber/21 g carbs]
          Cream Cheese, Light, 2 tbsp (Philadelphia)
             [60 cal/4.5 g fat/0 g fiber/2 g carbs]
          Mozzarella Cheese, Shredded Reduced Fat 2 % milk, 1/4 cup (Kraft)
             [70 cal/4 g fat/0 g fiber/1 g carbs]

DWLZ Cookbooks One and Two

Have you ordered your DWLZ Cookbooks yet? These cookbooks are filled with recipes that are Zonies' favorites, dishes that are delicious but on program, with nutritional information listed. This is two books in one package: DWLZ Cookbooks Volumes One and Two. One of the recipes I love is the Pumpkin Pudding, especially during this time of year.  The recipes are easy to make and don't use hard-to-find items. These make a wonderful Christmas gift.

What’s For Breakfast?

Since it's getting a bit chilly in the morning I am wanting something warm in my tummy and oatmeal, any variety, seems to fill that need.  I love cottage cheese and fruit and the fruit cups make it convenient.

          Cottage Cheese, Lowfat (Wilcox), 1/2 cup
[90 cal/2.5 g fat/0 g fiber/4 g carbs]
          Fruit Cup, Peaches (Del Monte), 1 cup
             [70 cal/0 g fat/0 g fiber/17 g carbs]
          ♦ Instant Oatmeal, Apples & Cinnamon (Mom's Best), 1 packet
             [130 cal/1.5 g fat/3 g fiber/27 g carbs]

Thanksgiven Feasting?

"The average man's ambition is to be able to afford what he's spending." -author unknown.

Isn't that how we view food? I know I do. We want to be able to eat anything that our hearts desire, and still remain thin.

The Halloween Goblins Are Gone

While the candy bowls are put away for another year, and in at least our house, the candy that was not given away was tossed, we still have to clear the hurdles that always appear this time of year. They are so tall that we might call them mountains:
  • Mt. Thanksgiving
  • Mt. Christmas
  • Mt. New Years Eve
  • And the geologically newer Mt. Super Bowl Sunday
And as if the tall hurdles themselves were not enough, we have scattered unevenly along our course lesser, but still troubling hurdles in the form of holiday feasts and parties, with calorie laden gifts being passed around. With calories being so freely available, being packaged so temptingly, and resistance being so low, and peer pressure so high, I ask you; is there any hope at all?

The Path Ahead

Stand quietly for a moment and look out over what lies before you. Put any negativity aside for a moment, but also take off your rose colored glasses. Take a good look at reality-hold on tight, it will just be for a moment!

Okay, what did you see? Obviously you could see the super hurdles standing tall like mountains, each of which is loaded with temptations to eat. You could probably also see the plethora of other hurdles hiding in between the big boys.


A Serving Size - what an eye-opener!

According to the USDA, one serving equals:
  • 1/2 cup of cooked rice or pasta
  • 1 slice of whole-grain bread
  • 1/2 cup of mashed potatoes
  • 3-4 small crackers
  • 1 small pancake or waffle
  • 2 medium-sized cookies
  • 1/2 cup cooked vegetables
  • 1 cup (4 leaves) lettuce
  • 1 small baked potato
  • 3/4 cup vegetable juice
  • 1 medium apple
  • 1/2 grapefruit or mango
  • 1/2 cup berries
  • 1 cup yogurt or milk
  • 1 1/2 ounces of cheddar cheese
  • 1 chicken breast
  • 1 medium pork chop
  • 1/4 pound hamburger patty

Amazing, isn't it? I am always shocked to realize that in my past life I was eating 2-4 servings of food.

Come Join the Fun!

  If you haven't already visited our Message Board, please take the time to visit. Our Zonies are the greatest and they are always willing and ready to offer support, Hugs! and friendship ~ 24/7

Website Updates

All my updates can be found on the Message Board in the DWLZ Website News & Updates forum.

Our Restaurants can be found on the TOC page at:   DWLZ Restaurants

"Thoughts, positive or negative, grow stronger when fertilized with constant repetition."
          ~ Anonymous


Now it's time to say good-bye until we meet again. Have an awesome couple of weeks and keep smiling, no matter. Those smiles will keep your mood light and help those around you be cheerful. Remember you always have someone in Vancouver, WA rooting for you. You are never alone on this Journey.

Take care until next time...

Hugs! Dotti

"I cannot relive yesterday and tomorrow isn’t here yet, so I will just deal with today." ~ Dotti

Dotti's Weight Loss Zone

And please don't forget to come and visit DWLZ!

If you are not already a regular visitor, it is time for you to come and make yourself at home at my web page, where you will find lots of tips on losing weight, and help in picking out good things to eat at your favorite restaurants, while still remaining on program. We have motivation, success stories, and much more. It is a lot like Disneyland: you'll have lots of fun, and you could never see it all in just one day! However, unlike Disneyland, Dotti's is open 24 hours a day, every day.

Copyright and disclaimer

Copyright © DWLZ, Inc. - 2014, All rights reserved. This document may be reproduced freely as long as it is always reproduced in its entirety, including this copyright message, and the disclaimer below, and as long as it is always distributed free of charge.

Disclaimer - This newsletter is not meant to be a substitute for any professional advice, guidance, or counseling. We are not doctors. Any information contained in this email reflects our own opinions and experiences. It is not intended in any way to serve as or take the place of medical advice from a physician.

* Whenever possible, I calculate ALL my Points on my Offline Points Calculator in the Half Points Mode, which rounds UP to the nearest Half Point. This keeps my site consistent. All point values in black bold are the new PointsPlus values , while all Point values in red bold are the old Point values .

Note: Points ® and PointsPlus ® are registered trademarks of Weight Watchers International, Inc. The Points¨ values displayed are not intended in any way to show an endorsement or sponsorship of any product or organization by Weight Watchers International, Inc.