|July 23, 2006
Hi everyone! Itís that time of the month where we get to visit with each other for awhile. Grab your water, get comfortable and enjoy yourself. This is YOUR time.
How Much is ONE SERVING?
Iíve been receiving a lot of emails from new people who are just now embarking on their Journey. Can any of you remember how you felt when you first started out? Overwhelmed with all the info being thrust at you? How about shocked? Yes, shocked! I was totally shocked at what a serving size actually was. Today we are going to be talking about serving sizes and how they are much smaller than most of us think, which leads us to understand how those extra pounds appeared.
As many of you know, I do the Weight Watchers Plan, www.weightwatchers.com , and love it. I started on the 123 Success Points Program and continue to use that original Points Program. We are given a ďsliderĒ to carry with us to help us determine the points of foods by the nutritional label. After my very first Weight Watcher meeting back on January 5, 1998, I took my slider to the grocery store to investigate what a serving was and how many points it was going to set me back. I have to tell you guys, I just about had a heart attack when I started checking those nutritional labels. 1/2 cup, 1/3 cup, 1 slice of bread, 1 slice bacon, 2 servings in a snack pack of M&Ms Ė what were they talking about? Surely they were mistaken. I could easily eat 4 slices of bacon, the whole bag of M&Mís, 2-4 slices of bread, much more than a 1/2 cup of cereal. I hadnít even gotten to the fast food places I loved to frequent. Burger King Whopper was 17 points Ė heck, throw in the fries & diet pop (yes, I did drink my diet pop, didnít we all? ) and Iím in bed for the night by 1 pm! Why wasnít I told this before? Was I sleeping when we discussed serving sizes in school? Regarding the Food Pyramid and their daily recommendations, I have always wondered who in the world could possibly eat 6-11 servings of grains/3-5 servings of vegetables/2-4 servings of fruit/2-3 servings of dairy, meat, nuts A DAY? I truly thought that was a LOT of food and that there was no way I could eat that much in a day. Guess what? NO PROBLEM! I ate that PLUS more according to the serving sizes.
Here are a few examples of 1 serving of food to give you the whole picture of what Iím talking about.
Breads and Cereals:
- 1 slice of bread
- 1/2 English muffin
- 1 oz ready-to-eat cereal
- 1/2 cup cooked cereal, rice or pasta
- 4 small crackers
- 3/4 cup Cheese puffs
- 1 four-inch diameter pancake
- 1/2 to 3/4 cup vegetable juice
- 1/2 cup cooked vegetables
- 1/2 cup raw chopped vegetables
- 1 cup raw leafy vegetables
- 1/2 cup baby carrots, or 1 medium carrot
Meat, Fish, Poultry, Protein:
- 1 medium fresh fruit (about 1 cup)
- 1/4 cup dried fruit
- 1/2 cup canned fruit
- 1/2 to 3/4 cup fruit juice
Milk & Dairy Products:
- 4 tbsp peanut butter
- 1 cup cooked legumes (dried beans, peas)
- 2 to 3 oz cooked lean meat, fish or poultry
- 2 eggs
- 7 ozs tofu
- 1/2 cup nuts or seeds
Amazing, isnít it? Why I could finish the food pyramid off in no time BEFORE starting my Journey. Now I am well informed as to what a serving size is. Iíve educated myself about the foods I eat. I can look at most foods and tell you what a serving size is. If I buy a bag of chips or such, I like to weigh out one serving and put them in a baggie with the calories/points marked on the outside with a sharpie. Definitely invest in a good food scale. I have an electronic one which will weigh in grams or ounces. Some foods have just the grams listed. By weighing the food you get a more accurate serving size.
- 1 oz cheese
- 1/2 cup ice cream or frozen yogurt
- 1 cup milk or yogurt
- 1/2 cup cottage cheese
If you use the same bowl for cereal then you wonít have to continually measure out a serving size. Do it once and look to see where the cereal comes to in the bowl. You now know what a cup of cereal looks like in your cereal bowl. Same with your juice/drink in the glass. Get the picture? You MUST be aware at all times what a serving size is or you will be finishing off the Food Pyramid daily recommendations within hours. Take my word for it. Iíve been there and got the t-shirt. Do yourself a favor and educate yourself. By educating yourself as to what a serving is of your favorite foods you are setting yourself up for success on Program no matter where you are Ė home, restaurant, gathering Ė no fear of going off Program because you know what a serving size is.
Iíve been adding a Portion Size section to my newsletters (see below) to help you to visualize a serving size of different foods. This is a easy way to remember what some serving sizes are.
Remember Ė If you fail to plan you plan to fail Ė planning and educating yourself on all aspects of your healthy new lifestyle are the keys to continued success. Letís all get that ďMasters DegreeĒ on our Journey. You are in the drivers seat with that ďMasters DegreeĒ. You are armed with the knowledge to make the right choices in all aspects of your Journey. You are in control. Doesnít it feel great?
"Enjoying Weight Loss"
The weight loss battle is over 90% mental. If your attitude is right, and you are completely on board in your mind with your weight loss program, you will succeed. We often find that it is our own inner self that is at work trying to trip us up. This is why hypnosis can be a tremendous help. It has helped me, both to quit smoking, and to start back on my way to goal with a strong will to succeed.
I use Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs as one of my "tools" on my lifelong Journey to a healthier me. They continue to be an irreplaceable part of my Journey back to goal.
The Hypnosis Network is a reliable organization with nothing but top line hypnotists working in the program. Each of them has years of training and experience, and is an expert in his particular area. I can recommend them to you with no reservations, because you will be getting top of the line service when you work with The Hypnosis Network. Their guarantee is rock solid, and you will be free from worry about the product. Either it works, or you get your money back. They are honorable, and trustworthy, professional in every way. I absolutely would not recommend them if they hadn't of worked for me.
Click Here to go directly to their site and find out more about the Hypnosis Network, and how you can order your CDs.
I have found that when I use the CDs regularly, I always do well. It is only when I don't listen to them for too long that I find myself slipping into old patterns. For me, if I use them, I succeed, every time.
If you would like to read more on how they helped me please visit our
Enjoying Weight Loss Review Page.
ABC's To Success
A - Acknowledge that you know what to do
B - Believe that you have the ability to do it
C - Courage do what needs to be done
D - Deciding that today is the day
E - Enjoying the journey
F - Forgiving yourself and moving on
G - Going for your goal
H - Hearing the compliments
I - Inviting success into your life
J - Journaling everything that goes in your mouth
K - Keep coming to WW when you feel like quitting
L - Loving yourself enough to change your lifestyle
M - Making delicious meals
N - Not ever giving up on yourself
O - Offer to share your new knowledge with others
P - Patience with the journey...the weight did not come on overnight
Q - Quiet time for yourself
R - Remind yourself all of the reasons you are doing this
S - Self-talk that is positive and repetitive
T - Turning to solutions instead of food for "problems"
U - Using all of your "tools" for success
V - Visiting other meetings during the week if you need support
W - Wanting success with your weight loss more than you want that "treat"
X - Xerox copies of your favorite recipes
Y - You alone can do this, but you don't have to do it alone
Z - Zero in on your goals and move toward them one pound at a time
My Journey Back to Goal
A little about my Journey back to Goal:
I maintained this week. Iím happy. Although I managed to get my Elliptical workout in most days I did have some food challenges and sleep has not been easy. Iíve been really struggling with my sleep schedule. My body seems to want to sleep between 5-6 am until about 11-12 noon. After many nights of lying there with my eyes wide open for hours on end I have finally decided to not fight it anymore. I now get up and get things done when I canít sleep and sleep when I can. Iím grateful I have this option since I work at home. One of these days Iíll get back to sleeping at night when everyone else does. The good news is that Iíve not taken any Ambien for awhile. I am trying to take myself off of it as it keeps me groggy most of the morning which I hate. Wish me luck.
Iíve done excellent on my exercise regimen. On most days I do about 54 minutes of the Elliptical while Al is doing the treadmill. Weíve set up our machines in our garage. Itís been so hot weíve been doing our workout at 10 pm. It works. It always feels good when Iím done.
Iím trying to go really light on the diet pop and it seems to be working. I found I was drinking way too many Diet Dr. Peppers (my favorite) and not enough water. Iím just not buying anymore to bring home, taking the temptation out of reach.
Iíve had a few food challenges this past week with movie popcorn. Thankfully I was able to pull off a maintain on the scale. I have to say that I didnít go over points too bad on the two days I had the movie popcorn since I hadnít eaten much BEFORE the popcorn. But...I will be better prepared the next time we go to the movies!
I continue to listen to my Enjoying Weight Loss Hypnosis CDs with Dr. Roberta Temes. She is so encouraging, positive and relaxing. Dr. Roberta helps keep me focused on my Journey and keeping ME on the front burner. She reinforces all that I know on this Journey. She lets me know I am awesome; I am a success; I am confident and in control.
If you are interested in learning more about Dr. Robertaís Enjoying Weight Loss hypnosis CDs you can read our review at:
They truly are an invaluable tool on my Journey.
For everyone who has sent me emails of support Ė THANK YOU! They mean so much to me and help me stay focused on my Journey.
Fresh, Healthy Food Delivered To You
How would you like a personal chef and nutritionist to do all your food shopping and cooking? You would never again worry about eating healthy and you’ll save so much time. PurFoods Fitness makes it happen.
With PurFoods Fitness, you design your own personalized meal program from hundreds of delicious meals tailored to your tastes and healthy eating goals. PurFoods Fitness’ award-winning chefs prepare your meals and ship them fresh – never frozen – right to your door. Each week, a box of healthy, great-tasting meals and snacks arrives. No more shopping, cooking, or worrying about portion sizes and fat content. Eating healthy has never been this convenient.
Their food is absolutely delicious! I loved how it was delivered fresh to my door, ready to eat for whenever I wanted.
Click Here to read our review of PurFoods Fitness ~ we have tried these meals and they are absolutely delicious!
If you prefer you can Click Here to go directly to the PurFoods Fitness website to find out more about this wonderful program.
This was sent to me from someone who visits DWLZ. I enjoyed it so much Iím going to share it with you. Thanks for the laugh Carol.
Ed was in trouble. He had forgotten his wedding anniversary and his wife was really angry. She told him, ďTomorrow morning, I expect to find a gift in the driveway that goes from 0 to 200 in 6 seconds, AND IT BETTER BE THERE!Ē
The next morning Ed got up early and left for work. When his wife woke up, she looked out the window and sure enough, there was a small gift-wrapped box in the middle of the driveway. Confused, she put on her robe and ran out to the driveway, and brought the box back into the house. She opened it and found a brand new bathroom scale.
Funeral services for Ed have been scheduled for Friday.
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. The recipes are easy to make and don't use hard-to-find items. They are together in one PDF file, viewable in your free Acrobat Reader (Version 5 and higher). These make wonderful gifts.
STOUFFER'S SKILLETS, YANKEE POT ROAST, 1/2 bag [300 cal/8 g fat/3 g fiber/39 g carbs]
- Ultra Slim-Fast - great for smoothies & nutritious too!
- French Vanilla, 1 scoop, 1/3 cup [120 cal/0.5 g fat/5 g fiber/25 g carbs]
- Chocolate Malt, 1 scoop, 1/3 cup [120 cal/1 g fat/5 g fiber/24 g carbs]
- Strawberry Supreme, 1 scoop, 1/3 cup [120 cal/0.5 g fat/4 g fiber/25 g carbs]
- Cafť Mocha, 1 scoop, 1/3 cup [120 cal/1 g fat/5 g fiber/24 g carbs]
- Chocolate Fudge, 1 scoop, 1/3 cup [120 cal/2 g fat/5 g fiber/24 g carbs]
- Milk Chocolate, 1 scoop, 1/3 cup [120 cal/1.5 g fat/5 g fiber/23 g carbs]
- Chocolate Royale, 1 scoop, 1/3 cup [120 cal/1 g fat/5 g fiber/24 g carbs]
- Or Slim-Fast Optima
- French Vanilla, 1 scoop, 1/3 cup [110 cal/3.5 g fat/4 g fiber/18 g carbs]
- Milk Chocolate, 1 scoop, 1/3 cup [100 cal/3 g fat/4 g fiber/18 g carbs]
- Strawberry Supreme, 1 scoop, 1/3 cup [110 cal/3.5 g fat/4 g fiber/18 g carbs]
- Chocolate Royale, 1 scoop, 1/3 cup [100 cal/4 g fat/4 g fiber/17 g carbs]
DQ VANILLA-ORANGE BAR, 1 [60 cal/0 g fat/0 g fiber/17 g carbs]
Software You Can Use!
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.
Motivation — Come Join the Fun!
Do you want some extra support during your Journey? Would you like to have a place you can call "home," where you can be yourself? Our Message Board is just the place. It's home to all our Zonie friends who share their Journey experiences and are always willing and ready to offer support, laughs, friendship and ~ 24/7. Our DWLZ Message Board is at: http://www.dwlz2.com/forum/. Don't forget to register if you haven't already done so.
What's for Breakfast?
How about a quick, yummy Smoothie or two? Something cool sounds great with all these high temps. Weíve been seeing high 90ís & low 100ís. Below are a couple of my favorite smoothies.
I have found that Ultra Slim-Fast or Optima Slim-Fast is a great addition to my smoothies. The nutritional values are very close to the WW Smoothies. Nutritional info under Food Finds.
NOTE: Blend until smooth! I add some extra water which makes my smoothie about 24 oz!
White Chocolate Raspberry Smoothie
1 c. skim milk [86 cal/0 g fat/0 g fiber]
6 ice cubes
2 tbsp. white chocolate FF/SF pudding powder [trace calories]
2 tsp. raspberry SF syrup (0 cal)
1/4 c. frozen raspberries [13.75 cal/0 g fat/0.4 g fiber/3 g carb]
Strawberry Cheesecake Smoothie
1 cup frozen strawberries [52 cal/0 g fat/3 g fiber/14 g carbs]
1 c. skim milk [86 cal/0 g fat/0 g fiber]
2 tbsp. Cheesecake FF/SF pudding mix [trace calories]
6-8 ice cubes
Orange Creamsicle Smoothie
Ultra-Slim Fast, French Vanilla, 1 scoop powder, 1/3 cup [120 cal/0.5 g fat/5 g fiber/25 g carbs]
Crystal Light, Sunrise, Classic orange [5 cal/serving] 1 cup+
1 cup ice cubes
Tsp vanilla extract (optional)
Use 1 can of diet orange soda instead of the Crystal Light
Use 1 can of diet root beer for a root beer float taste
What's for Dinner?
Well, after such a warm day I think we need to have a QUICK (you know, my favorite kind) dinner and one that doesnít add more heat to the already warm house. So, letís try:
Stoufferís Skillets, Yankee Pot Roast, 1/2 bag [300 cal/8 g fat/3 g fiber/39 g carbs]
Sara Lee 100% Whole Wheat w/Honey (2 slices) [90 cal/1 g fat/5 g fiber/18 g carbs]
...and for dessert:
DQ Vanilla-Orange Bar, 1 [60 cal/0 g fat/0 g fiber/17 g carbs]
Portion Size Tips
- Tennis ball - about one half cup of ice cream
- Computer mouse - about the size of a small baked potato
- Compact disc - about the size of one serving of pancake or small waffle
- Thumb tip - about one teaspoon of peanut butter
- Six dice - a serving of cheese
- Check book - a serving of fish (approximately 3 oz.)
I will be updating more restaurants within the next couple of weeks.
—Thanks so much Michele/Akasha for all your help with updating.
WOW! Itís time to go already! These visits go by way too fast. Until next timeÖ
"I cannot relive yesterday and tomorrow isnít here yet, so I will just deal with today." ~Dotti
Newsletter Sign Up
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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 [ http://www.dwlz.com ] is open 24 hours a day, every day.
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reproduced in its entirety, including this copyright message, and
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Disclaimer - This newsletter is not meant to be a substitute for
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own opinions and experiences. It is not intended in any way to
serve as or take the place of medical advice from a physician.