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Dotti's Newsletter |
July 23, 2006 |
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Issue #004 |
WelcomeHi everyone! It’s 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?I’ve 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 “slider” 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 – what were they talking about? Surely they were mistaken. I could easily eat 4 slices of bacon, the whole bag of M&M’s, 2-4 slices of bread, much more than a 1/2 cup of cereal. I hadn’t even gotten to the fast food places I loved to frequent. Burger King Whopper was 17 points – heck, throw in the fries & diet pop (yes, I did drink my diet pop, didn’t we all? ) and I’m in bed for the night by 1 pm! Why wasn’t 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 I’m talking about. Breads and Cereals:
If you use the same bowl for cereal then you won’t 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. I’ve 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 – home, restaurant, gathering – no fear of going off Program because you know what a serving size is. I’ve 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 – If you fail to plan you plan to fail – planning and educating yourself on all aspects of your healthy new lifestyle are the keys to continued success. Let’s all get that “Masters Degree” on our Journey. You are in the drivers seat with that “Masters Degree”. You are armed with the knowledge to make the right choices in all aspects of your Journey. You are in control. Doesn’t it feel great?  Dotti
"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.
~~Dotti
ABC's To SuccessA - Acknowledge that you know what to doB - 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 GoalA little about my Journey back to Goal:http://www.dwlz.com/dotcomeback/dotti2goal.html I maintained this week. I’m happy. Although I managed to get my Elliptical workout in most days I did have some food challenges and sleep has not been easy. I’ve 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 can’t sleep and sleep when I can. I’m grateful I have this option since I work at home. One of these days I’ll get back to sleeping at night when everyone else does. The good news is that I’ve 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. I’ve done excellent on my exercise regimen. On most days I do about 54 minutes of the Elliptical while Al is doing the treadmill. We’ve set up our machines in our garage. It’s been so hot we’ve been doing our workout at 10 pm. It works. It always feels good when I’m done. I’m 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. I’m just not buying anymore to bring home, taking the temptation out of reach. I’ve 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 didn’t go over points too bad on the two days I had the movie popcorn since I hadn’t 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. Roberta’s Enjoying Weight Loss hypnosis CDs you can read our review at: http://www.dwlz.com/hypnosisreview.html They truly are an invaluable tool on my Journey. For everyone who has sent me emails of support – THANK YOU! They mean so much to me and help me stay focused on my Journey. PurFoods Fitness
Comic ReliefThis was sent to me from someone who visits DWLZ. I enjoyed it so much I’m 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, “Tomorrow morning, I expect to find a gift in the driveway that goes from 0 to 200 in 6 seconds, AND IT BETTER BE THERE!” 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 TwoHave 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.Food FindsSLIM FAST
DQ VANILLA-ORANGE BAR, 1 [60 cal/0 g fat/0 g fiber/17 g carbs] Software You Can Use! 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. 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. We’ve been seeing high 90’s & low 100’s. 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) Variation #1: Use 1 can of diet orange soda instead of the Crystal Light Variation #2: 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 doesn’t add more heat to the already warm house. So, let’s try:Stouffer’s 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
Website UpdatesI will be updating more restaurants within the next couple of weeks.—Thanks so much Michele/Akasha for all your help with updating. GoodbyeWOW! It’s time to go already! These visits go by way too fast. Until next time… Dotti
"I cannot relive yesterday and tomorrow isn’t here yet, so I will just deal with today." ~Dotti Newsletter Sign UpIf you would like to get the lastest Dotti's Newsletter as soon as it is written, just sign up at:
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(For your convenience, you can also unsubscribe from Dotti's Newsletter there.) Dotti's Weight Loss ZoneAnd 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. Copyright and disclaimerCopyright © DWLZ, Inc. - 2007, 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. |
