Dotti Dotti Dotti's
August 5, 2006    
Issue #005


Hi everyone! Hope this newsletter finds you all well. Let’s grab our water, find a comfy seat, and get started.

Controlling Cravings.

Today we’re going to talk a little about cravings and how to control them. As you all know cravings can happen at any time of the day or night, which means we have to always be prepared to deal with them. We are going to learn how to manage our cravings instead of trying to resist them. When you are prepared for them, they don’t have the power over you that they would have if you were unprepared. YOU have all the power then. Cravings that you think are uncontrollable are controllable: when you are prepared with a plan to resist temptation.

My leader used to tell us that many times we have cravings for food when they are really cravings for fluid. When a craving hits you try sipping some water slowly. If your body is indeed craving fluids then your craving should soon disappear. I’ve tried this and it works! Many times I’m thirsty and not hungry when my cravings hit.

Try the waiting game – I know, get real! However, when a craving hits, and you busy yourself for 15-20 minutes or so, you will find the craving will peak and then disappear most times. Of course, if you are deep in a project away from food you will forget the craving altogether!

Another way to keep cravings away is to never skip a meal. If you’ve skipped breakfast AND lunch you can bet on the way home from work McDonalds is going to be calling your name for many reasons. Number One, you are NOT prepared to meet this craving. Number Two, you are hungry, of course. Number Three, it is fast and convenient. If you had eaten your breakfast and lunch and had a mid-morning and mid-afternoon snack you would have been armed with a plan for on the way home. Water is always a good filler until you make it home for dinner.

It you are dealing with a craving like a chocolate addiction, try going off chocolate for at least 6 weeks. You can certainly last 6 weeks and how powerful you will feel for doing so. After the 6 weeks are up you will most likely be able to have just one piece of chocolate instead of the whole box. Sometimes going “cold turkey” is the only way to get a craving under control.

Phoning a good friend who is on the Journey with you is a very good way to avoid your craving and have a great chat.

Another way to satisfy a craving is to try substituting it with a “lighter” item. For example:
  • If you want a hot dog [about 180 calories] you could try substituting it with a light hot dog, 95% fat free [about 55 calories] or even a turkey dog [about 40 calories]

  • How about when you are craving the smell of bacon and eggs [about 400 calories]? 2 slices of deli-style ham and egg substitute would cut your calories in half [about 200 calories].

  • If you must have chocolate try chocolate skim milk or chocolate low-fat yogurt. You would be getting your calcium in and using a lot less calories.

  • Did you know a baked potato is about 250 calories but a large French fries is 535 calories? WOW!

  • How about substituting your sweet craving with strawberries. They are sweet and good for you!

  • When you start craving fried chicken [about 500 calories] try and remember that a great substitute is roasted chicken without skin which is about half the calories [about 250 calories]
These are just a few examples of how you can prepare yourself for when the cravings hit, and we all know that they will. What we have to remember is that being prepared mentally – means that the craving will NOT win; and in having lighter foods in place to replace the higher calorie food that we are craving, we are putting ourselves in control, and not the craving.

Of course, if you still cannot get by the craving and MUST have it then do so but do so very carefully. This means do not go crazy. Have a bite or two; taste it; enjoy it and then ask yourself, “Do I really want this?” “Is it really worth going off program for?” You will probably say NO! I love the 3 bite rule – 3 bites of what you want. Actually after 3 bites you are just shoveling it in anyway. All your taste and savoring was done in the first 3 bites. I try to remember to ask myself this question, “Do I like it enough to wear it?”

I know I said this in the last newsletter--but it is so true and very important on your Journey--so I think it bears repeating. If you fail to plan you plan to fail; and planning and educating yourself on all aspects of your healthy new lifestyle are the keys to continued success. Please take this week to write down your cravings and how you deal with them. Then sit down and figure out ways how you can gain control over your cravings, and come out victorious over them. I have faith in all of you, and wish you continued success on your Journey.

Hugs! 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.



This was given to me by a very special friend. It is framed and hangs by my computer. This saying always reminds me I am never a failure. I hope it does the same for you.

Courage doesn’t always roar.
sometimes courage is
the quiet voice at
the end of the day saying
” I will try again tomorrow.”
   -Mary Anne Radmacher

And here is another thought on courage:

It takes as much courage to have tried and failed as it does to have tried and succeeded.    -Anne Morrow Lindbergh

My Journey Back to Goal

A little about my Journey back to Goal:

I’ve held 188 pounds for about 4 weeks now. You just have to love those plateaus! I’ve had a few food challenges in the last couple of weeks but have managed them fairly well. My focus is good and I’m dealing with the plateau very well, knowing that this too shall pass. I’m taking my Journey One Day at a Time, with No Guilt and Moving On. I refuse to give up wanting this Journey. I’m doing well on the exercise front, doing my Elliptical most days for about 55 minutes. I missed a week when we traveled down south to Al’s Moms for a family reunion but I have to tell you I was pretty active with our 8 year old grandson who wanted to play baseball a lot! I will have photos up soon on our Photo Album page.

My Enjoying Weight Loss Hypnosis CDs with Dr. Roberta Temes continue to be an important part of my Journey. 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.

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

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.

Comic Relief

You know you're on Weight Watchers when:
  • You accidentally swallow toothpaste and wonder how many Points it had in it.
  • You stand in the aisles at the grocery store figuring Points before you buy.
  • You feel your collar bone/ribs/hip bones and think you need to call 911 because something must be broken.
  • Everyone at your lunch table is asking you to figure the Points on their lunch.
  • You threaten to put your cat on WW.
  • You figure the Points on cough syrup.
  • Your child says there are too many Points in something s/he doesn't want to eat!
  • You don't want to share ANY of your food with anyone because you've measured it and know exactly how many Points are in it.
  • You know where every public restroom is wherever you go . . . you need it after drinking all that water!
  • You realize "gram" is a four letter word.
  • You weigh yourself before and after the bathroom just to see how much of a difference it makes.
  • You don't mind "seeing stars."
  • You ask your WW leader to bring in a curtain so you can weigh-in naked.
  • Your child gets an "A" in English for turning your journal in as a book report.
  • You convince the grocery store owner to organize the food aisles according to Points values.
  • You hang your 5 pound book markers from your car antenna.
  • You replace your college diploma with your 50 lb. magnet (now which one is actually tougher to achieve?)

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.

Food Finds

Eggo Waffles, Apple Cinnamon, 2 waffles [190 cal/6 g fat/1 g fiber/30 g carbs]

Hormel Microwave Ready Bacon, Original, 2 slices [80 cal/7 g fat/0 g fiber/0 g carbs]

The one-dish meals below are fast, tastes good and can be kept in your cupboard until you are ready to use them:
  • Hormel Chicken Breast & Gravy with Mashed Potatoes, 1 bowl [230 cal/5 g fat/2 g fiber/27 g carbs]
  • Hormel Meatloaf with Potatoes & Gravy, one bowl [310 cal/10 g fat/4 g fiber/36 g carbs]
  • Hormel Roast Beef & Gravy with Mashed Potatoes, 1 bowl [230 cal/4.5 g fat/2 g fiber/25 g carbs]
Jell-O Sugar Free, Fat Free, Instant Cheesecake Pudding (made with skim milk), 1/2 cup serving [70 cal/0 g fat/0 g fiber/6 g carbs]

Spinach, 1/2 cup (Delmonte Fresh Cut) [30 cal/0 g fat/2 g fiber/4 g carbs]

For those chocolate cravings:

Hershey’s ‘n’ more Caramel Cookie Bar, 1 bar [110 cal/5 g fat/0 g fiber/15 g carbs]

Hershey’s ‘n’ more Marshmellow Cookie Bar, 1 bar [110 cal/5 g fat/0 g fiber/15 g carbs]

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.

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 Hugs! ~ 24/7. Our DWLZ Message Board is at: Don't forget to register if you haven't already done so.

What's for Breakfast?

Eggo Waffles, Apple Cinnamon, 2 waffles [190 cal/6 g fat/1 g fiber/30 g carbs]

Hormel Microwave Ready Bacon, Original, 2 slices [80 cal/7 g fat/0 g fiber/0 g carbs]

Apple (1 med/5.4 oz) (80 cal/0 g fat/5 g fiber/22 g carbs)

What's for Dinner?

Well, after a busy day how about a quick dinner complete with dessert?

Hormel Meatloaf with Potatoes & Gravy, one bowl [310 cal/10 g fat/4 g fiber/36 g carbs]

Spinach, 1/2 cup (Delmonte Fresh Cut) [30 cal/0 g fat/2 g fiber/4 g carbs]

Jell-O Sugar Free, Fat Free, Instant Cheesecake Pudding (made with skim milk), 1/2 cup serving [70 cal/0 g fat/0 g fiber/6 g carbs]

Portion Size Tips

  • 4 poker chips - four small cookies
  • Golf ball – 2 tbsp of peanut butter
  • Hockey puck – an average bagel
  • Medium bar of soap – 3 ounces of meat
  • Baseball – a medium apple, orange or cup of fruit

Website Updates

Al has finished the Falls Creek Falls, WA hike on our Coon Family Hiking Pages. You can find the photos and write-up at:

I will be updating more restaurants within the next couple of weeks. I had to put this project on hold as I was out of town last week. Thanks so much Michele/Akasha for all your help with updating.


Another visit is over but rest assured I’ll be thinking of all of you on your Journey and wishing you continued success. Always remember you are never alone on this Journey. DWLZ is open 24 hours/day and there is always a friend on our Message Boards ready to listen, give you a {{{HUG}}} or just be there for you.

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

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Dotti's Weight Loss Zone

And please don't forget to come and visit DWLZ!   Open 24 hours!

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. - 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.