Dotti Dotti Dotti's
September 5, 2006    
Issue #007


Hi everyone! Welcome to another edition of my newsletter. Before we get started go grab yourself some water if you don't have it already and make yourself comfortable while we visit for a bit.

Eating Out Smartly

While thinking about what to talk about today my mind kept coming back to eating out and how we have to be careful to not blow our Program out of the water.  It is definitely to our advantage to eat at home, in our nice safe environment but who wants to do that all the time?  Not me, that's for sure.  I enjoy going out to eat, especially the part about someone else preparing the meal.

Let's talk a little about how we can be smarter when we are eating out. What are some of the ways we can help ourselves stay on Program while enjoying a meal out? Over the years on Program I have learned a few things about how to eat smartly at my favorite restaurants. I'd like to share them with you.
♦ Check out the restaurant ahead of time if you can.  (See next A lot of times they will give you a menu to take home.  You can also find most restaurants and their menus on the internet.  By doing this you will have an idea of your food choices.
♦ Check DWLZ Restaurants to find out nutritional info/Points, if you are on Weight Watchers, of over 480 restaurants.
♦ Don't be afraid to nicely ask your server for any changes or additions you would like. They are there to make you, the customer, happy.
♦ Always ask for water when you sit down.  Water is good for you and will help fill you up.
♦ At Mexican restaurants (my favorite), send the basket of tortilla chips away. But if that's not possible; limit yourself to just a handful.  An average size of a basket of tortilla chips is a whopping 640 calories and 34 grams of fat!
♦ Always ask for butter, sauces, salad dressings and such on the side.  This way you control how much you use, the chef doesn't.
♦ If you are ordering breakfast ask for egg beaters and low-calorie syrup. I have found that most restaurants offer these substitutions. Ask for your toast or English muffin dry and add your own jam/jelly to it—a calorie/fat savings for sure.
♦ Ask the server if the chef would only put half of what he normally would on the plate. I've had great success with this tip.  I always tell the server I'm paying the same amount but I just don't want all that food and don't want to take any home.
♦ If appetizers are being ordered, order some soup (stick with broth-based) or side salad.
♦ If I am finished eating but the others are not, I will ask the server to take my plate away.  If that cannot be done immediately, I will pour salt all over the food on my plate to keep me from eating it after I have already had enough.
♦ Order off the Senior menu.  I have done this many times explaining that I'm on a special diet and want less food. If there is a Light & Healthy menu that would be a good choice also.
♦ Order some fresh fruit instead of the usual sweet dessert fares.
♦ Order foods that are steamed, broiled or poached instead of fried, sauteed, braised or stewed.
♦ Use the fork method with your dressings and sauces. I always order them on the side, and then just dip my fork into the containers to flavor my food.  By the end of the meal I usually have stopped even dipping into them!
♦ Split a dessert.  Al and I do that a lot. If you must have dessert and there is no one to split it with try this—split in half, pour salt on one half and eat the other half.
♦ Order baked or broiled potatoes instead of mashed or french fries.
♦ Stay away from buffets.  They are a no-win eating environment, in my opinion.
♦ Put down your fork in-between bites.
♦ Order an appetizer and soup or salad instead of a main dish.
♦ Don't go to the restaurant "starving".  Make sure you eat a little something beforehand.
♦ Wear snug-fitting clothes while dining out.  It sounds silly but I guarantee you will eat less.  Try it.
♦ Make sure your dinner companions support your Journey; those who don't will try to tempt you with foods not on your Program while saying things like "you can have it just this once".

♦ If your favorite restaurant does not carry light dressings, whole wheat bread or other healthy choices, ask the manager if it would be possible to add some healthy choices. They certainly know that customer satisfaction is what brings you back; so make sure you fill out those response cards.

Have you ever seen menu items with Low-fat, Fat-free, Light or Lite, Healthy, Heart Healthy next to them?  Do you know what is meant by those terms?  Neither did I until I looked it up in Restaurant Confidential by Michael F. Jacobson, Ph.D. and Jayne Hurley, RD, an excellent book that I highly recommend.  This is what they had to say:

Fat-free—There can be no more than 0.5 grams of fat per standard serving. The food may still be high in calories.

Light or Lite—This could mean fewer calories, fat or sodium which means the restaurant must provide the nutritional info if asked.  It can also mean light in texture such as "light, fluffy biscuits".

Healthy—The food must be low in fat and saturated fat and not high in cholesterol and sodium to be labeled healthy.

Heart Healthy, Heart Smart —This implies the food does not promote heart disease.  The foods must be low in fat, saturated fats and cholesterol and must not be high in sodium. The food may still be high in sugar and calories.

Some of the best ways to avoid saturated and trans fats is to avoid these foods at restaurants:
cheese and most foods containing it such as pizza, cheeseburgers, cheese fries, macaroni & cheese and of course, cheeseburgers
♦ regular and premium ice cream
♦ pork and beef, since many restaurants don't use the low fat variety—hamburgers, hot dogs, sausages and bologna
♦ movie theater popcorn popped in coconut oil
♦ any foods fried such as fries, onion rings, chicken or fish; they are usually fried in solid shortening
♦ baked goods such as doughnuts, croissants, cakes and pies

Try to limit your alcohol.  If you want to have an alcoholic beverage here are some drinks that come in under 200 calories.

Martini ~ 2 ozs gin, 1/2 oz vermouth [150 cal/0 g fat]
Rum & Coke ~ 2 ozs rum, 5 ozs coke [193 cal/0 g fat]—diet coke saves 62 calories
Bloody Mary ~ about 6 oz [139 cal/0 g fat]
Red Wine ~ 4-5 ozs [85-106 cal/0 g fat]
White Wine ~ 4-5 ozs [80-100 cal/0 g fat]
Sangria ~ 4 ozs [80 cal/0 g fat]
Amaretto ~ 1.5 ozs [159 cal/0 g fat]
Brandy ~ 2 ozs [128 cal/0 g fat]
Beer ~ 12 ozs [146 cal/0 g fat]
Champagne ~ 4-5 ozs [80-100 cal/0 g fat]
Margarita Cocktail ~ about 3 ozs [170 cal/0 g fat]
Hot Buttered Rum ~ 6 ozs [199 cal/8 g fat]
Coffee with Kahlua & Cream ~ 6 ozs coffee, 1 oz Kahlua, 1 tbsp cream [161 cal/6 g fat]
Tom Collins ~ 1.5 ozs gin, 2 ozs sour mix & club soda to taste [187 cal/0 g fat]
Irish Coffee ~ about 6 ozs [142 cal/3 g fat]

Of course, we all know that eating out can result in overeating sometimes even when we are heavily armed with knowledge and good intentions. We are only human after all. Guess what? We can do some damage control.  If you ate too much at your dinner one night you can make up for it the next day by eating a little less and getting in a little more exercise. We need to remember to deal with our healthy lifestyle One Day at a Time with No Guilt and Move On when we lapse. The American Cancer Society has the following activities listed with approximately how many calories per hour the activity burns. 

Walking (briskly) burns approximately 297 calories per hour.
Gardening burns approximately 324 calories per hour.
Strolling burns approximately 206 calories per hour.
Light cleaning burns approximately 240 calories per hour.
Heavy cleaning burns approximately 432 calories per hour.
Jogging burns approximately 675 calories per hour.
Golf burns approximately 240 calories per hour.
Biking (flat surface) burns approximately 441 calories per hour.

Physical Activity Calorie Use Chart from The American Heart Association

The chart below shows the approximate calories spent per hour by a 100-, 150- and 200- pound person doing a particular activity.
100 lb
150 lb
200 lb
Bicycling, 6 mph




Bicycling, 12 mph




Jogging, 7 mph




Jumping rope




Running 5.5 mph




Running, 10 mph




Swimming, 25 yds/min




Swimming, 50 yds/min




Tennis singles




Walking, 2 mph
Walking, 3 mph

Walking, 4.5 mph




How many of you are now confident you can eat out smartly?  How many of you are confident that your next dining out experience will be a success? I hope that all of you are, after our little visit today. When you are armed with knowledge you become strong and confident.  I want all of you to be strong and confident when you use these tips.  I want you to have a wonderful time when dining with friends and family with no worries.  You now have the knowledge to make smart, healthy decisions and when you slip you have the knowledge on how to do some damage control.  You are in the drivers seat.  You are in control.  What you do with your eating out knowledge is all up to you. This is, after all, your Journey, your healthy lifestyle.  Good luck and happy dining!

Clarification on Calcium Content in Peanut Butter

I have gotten a few questions about peanut butter (and peanuts in general), because I mentioned it in my last newsletter as a good source of calcium. In The Complete Idiot's Guide to Total Nutrition, on page 87, peanut butter is included on a list that is labeled:  "Best Sources of Calcium in Various Foods," under the subcategory of Protein. That is why I included this tasty spread on my list.

Here's the rub; while peanuts by weight are a pretty good source of calcium, having half as much calcium as milk, they are absolutely useless for calcium by serving size. The fat content is so high in peanuts that if you ate enough of them to get one day's worth of calcium, you would have consumed a week and a half's worth of calories!  So, we'll have to scratch peanuts and peanut butter off the list of "good sources of calcium." Pity!

Quotes to Lift Your Spirits

"Champions are ignited by desire, not inhibited by fear. "

"When you are in a valley, keep the goal firmly in view and you will get the renewed energy to continue the climb ."

"Since you usually get what you expect in life, expect the best for yourself ."
~~The quotes above were from "Denis Waitley's Little Green Book of Inspiration", a great little book chock full of inspirational quotes~~

Come Join the Fun!

   Online Friendships Are Real Friendships

I donít know how many of you have visited our Message Board at but if you havenít, please take the time to visit. We have an awesome group of "Zonies" who are always willing and ready to offer support, hugs and friendship ~ 24/7 ~ You really must experience it for yourself.

My Journey Back to Goal

A little about my Journey back to Goal...Iíve been doing well on Program. The scale is being stubborn but so am I so that makes me a winner! My Journey is One Day at a Time (sometimes 1 hour at a time) and it's a good Journey.  This time I have set no goals for a number on the scale.  The goals I set for myself are to stay on my Weight Watcher Program, drink all my water, exercise at least every other day—more would be nice, and to stay connected to all my friends on DWLZ for that is truly necessary on this Journey.  I can't explain it.  Talking and visiting with others on our Journey gives me a warm, loving and happy feeling. The support and friendship are invaluable to me. hugs  As the supportive emails continue to arrive in my mailbox, I want to once again say thank you to everyone who has sent one to me. They always bring a smile to my face and remind me that I am not alone on this Journey.

I am down 37.5 lbs, almost halfway back to goal (145).  Is it going to take me another year to lose the other half?  Maybe, but that's okay as long as I'm staying on Program and living my healthy lifestyle for that is what matters the most at this time. We are not in a race to get to the "goal" marker; instead we are living the healthy lifestyle which in turn will bring us to our "goal" marker, whatever that may be for you.  I'm rooting for us all and support you in your Journey. Together we CAN and WILL stick to our Lifetime Journey to a healthier us!

On August 21st, I had a complete physical. I had all my bloodwork drawn and the results have come back. My cholesterol is elevated so I need to get back to the doctor to see about lowering it. Meanwhile, everything else came back okay for which I am grateful. I will be seeing a second rheumatologist for my rheumatoid arthritis, which seems to be worsening since going off my meds last year. It's such a two-edged sword—you need the medication but hate the side effects. My right shoulder looks like it is going to need to be replaced (so not looking forward to that) and my right hand (thumb & wrist area) are getting very bad. All in all, I'm still able to walk on the treadmill, hike and do some elliptical work so I'm happy.

I will keep you updated on my progress.

These last couple of weeks found me exercising regularly the first week and falling off this last week so I think it's time to get back into the routine. I'm telling you, I miss one session and I'm onto missing a second and a third.

I've slipped a little on my water intake this past week due to the fact I've kept my little fridge well supplied with diet Dr. Pepper, Berries & Cream, my favorite.  Not a good idea. I have found when that is in the house it's hard to say "yes" to water.  So, this week I will not have it in the house and getting my water in should be easier.

My days and nights are still messed up so I've decided to work with it for now.  I work when I'm awake, no matter what time it is.  I'm still getting about 6 hours sleep but I know a regular sleeping schedule would be better for me.  It will also help on the Journey.  I certainly know I'm a bit "weaker" in the decision making area when I have a lack of sleep. 

I always try to remember that this Journey is a Lifetime Journey. It’s not a Journey with an ending (making my goal weight will only be the start). It's a Lifestyle and it's a Lifestyle I want.

My Enjoying Weight Loss Hypnosis CDs with Dr. Roberta Temes continue to be an important part of my Journey and will always be. She is so encouraging, positive, relaxing and 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.

Because I use these "Enjoying Weight Loss" hypnosis CDs to help me stay focused and motivated on my (Weight Watchers) Journey, I have decided to have DWLZ team up with The Hypnosis Network to bring you a Special Fall Discount. I would like to introduce you to Cam Marcus, of the Hypnosis Network. He, along with the Hypnosis Network team, have been awesome with customer service to our DWLZ visitors.  They have truly earned my seal of approval and respect.
"Hi this is Cam Marcus from the Hypnosis Network. I very much want to thank all of you who are using our Enjoying Weight Loss program. This program has been very successful in helping thousands of people to lose weight.  

September is when many people start up a weight loss journey, and if you are one of them, I want to help you! As one of Dotti's visitors, the Hypnosis Network will be giving you a Fall Special Discount that will be available right up until the end of September, where you will receive the regularly priced $119 package of the Enjoying Weight Loss Program and the Mental Toughness Program: for only $97!  Dotti has used these CDs to succeed on her journey, and you can too! Just drop in to the The Hypnosis Network and take advantage of this great savings. You will be very glad you did!"

Cam Marcus
The Hypnosis Network

Comic Relief

How To Cancel Out Your Diet

I started my spring diet last night.  I poured myself a beer, and then I put a slice of lemon in it.  This works because everybody knows that if you put a slice of lemon into a drink or squeeze it onto food, it cancels out the calories.  The acid dissolves them.  Same goes for lime and Vitamin C.

Here are some other dieting tips:
  • If you fill a small bowl with potato chips and eat it, then fill it again, it contains fewer calories than if you fill a large bowl once.
  • Same thing with cake.  Several small pieces of cake don't add up to one large piece.
  • You need dessert for a well-balanced meal because it speeds up digestion, which prevents you from absorbing too many calories.
  • Food contains fewer calories if you eat it standing up.  This means it's not fattening if you lick the bowl standing at the kitchen counter or eat a sandwich walking around the house.
  • Also, anything you eat standing in line at the supermarket doesn't count.
  • The same goes for eating at the bulk food containers.
  • Size 8 isn't what it used to be.  Manufacturers are skimping on fabric, so a size 10 now is really the same thing that a size 8 used to be.
  • If you're having a busy day, you're allowed to eat anything you want and it won't count.
  • You can lose weight just by watching the Olympics or an action show.
  • Also, watching an Oprah show on weight loss causes you to be thinner.
  • Frozen yogurt contains no calories at all.
  • Liquid calories aren't as dangerous as regular food calories.  Liquid doesn't stay in the body long enough for the calories to leech out into your body.
  • In fact, beer is the only liquid that actually contains calories, and lemon takes care of that.
  • "Lite" beer is calorie-free.
  • Food isn't nearly as fattening if you eat it fast.
  • On the other hand, chewing uses up a lot of energy and burns calories, so if you eat slow, it's also not fattening.
  • Any kind of crackers that say "wheat" on the label aren't fattening.
  • Eating your children's leftovers doesn't count because it's a shame to waste food.
  • A salad and a buttered hard roll cancel each other out, so there's no calorie intake if you eat them at the same meal.
  • Also, Diet Coke cancels out everything you've eaten all day.
  • Getting a new hairstyle makes you thinner.
  • So does impulse shopping.
  • Lettuce causes cancer because of that stuff they spray on it.
  • Same thing with other vegetables.
  • If you share a candy bar with the dog, you can have another one.
  • It's rude to let others eat alone.
  • If your spouse arrives home late from work and you've already eaten dinner with the children, it would be impolite not to eat again with him.
  • Eating oatmeal cookies is the same as having breakfast. It's the right thing to do.
  • Any product with a health claim on the package is OK. That means if you see a gallon of ice cream that says "natural" on the box, it's good for you, even if it contains "natural fat".
  • Honey is less fattening than sugar because it's "natural".
  • Thinking hard counts as exercise.  It's as good as low-impact aerobics.
  • Gossiping is like high-impact thinking and burns even more calories.
  • Eating just half of anything—even a three-pound chocolate bar—shows you're a serious dieter.  You deserve a reward, so it's OK to eat the other half.


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.

DWLZ Cookbooks One and Two

Do you have your electronic copy of the DWLZ Cookbooks? 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. I think you are going to like them.

Food Finds

Below are some of my new food finds.  Enjoy!
  • Goldfish Baked Graham Snacks, 1 pouch (Pepperidge Farm)
    [100 cal/3 g fat/1 g fiber/15 g carbs]
  • Goldfish Baked Snack Crackers, Xtra Cheddar, 1 pouch (Pepperidge Farm)
    [100 cal/4.5 g fat/0 g fiber/13 g carbs]
  • 100 Calorie Packs, Ritz Snack Mix , 1 pouch (Nabisco)
    [100 cal/3 g fat/0 g fiber/16 g carbs]
  • Chunky Salisbury Steak with Mushrooms & Onions Soup, 1 cup (Campbell's)
    [150 cal/4.5 g fat/5 g fiber/19 g carbs]
  • Super Stuffer Taco Shells, 2 shells (Old El Paso)
    [170 cal/8 g fat/2 g fiber/23 g carbs]

An excellent nutritious snack is Spinach, 1 / 2 cup (Delmonte Fresh Cut) [30 cal/0 g fat/2 g fiber/4 g carbs] ~ Al loves this with a bit of lemon juice on it.

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.

Whatís For Breakfast?

How about some Zoom and some toast with Laughing Cow cheese?

Zoom, 100% Whole Wheat, Quick Hot Cereal (Krusteaz), 1/3 cup dry ~ done in 2 minutes [120 cal/0.5 g fat/6 g fiber/23 g carbs] You can also add in a bit of fruit or Sugar Free Davinci Syrups (so many flavors!)

Delightful 100% Whole Wheat Bread, made with Honey, 2 slices (Sara Lee)
[90 cal/1 g fat/5 g fiber/18 g carbs]

Light Original Swiss Cheese or Light Garlic & Herb, 1 wedge (The Laughing Cow)
[35 cal/2 g fat/0 g fiber/1 g carbs]

Whatís For Dinner?

I found these great Super Stuffer Taco Shells at the grocery store and boy they make putting tacos together a whole lot easier. You guessed it ~ we're having tacos for dinner.

  • Super Stuffer Taco Shells, 2 shells (Old El Paso) [170 cal/8 g fat/2 g fiber/23 g carbs]
  • Refried Beans, Fat-Free, 1/2 cup (Albertsons) [100 cal/0 g fat/7 g fiber/19 g carbs]
  • 2% Milk, Shredded Mexican Style, Four Cheese, 1/4 cup (Kraft) [80 cal/5 g fat/0 g fiber/0 g carbs]
Take the shells and fill with refried beans, fat-free sour cream, lettuce, tomato, cheese and salsa. I like avocado on mine also.

Ways to Cut 100 Calories

Ė Iíll share more of these in future newsletters!
  • Shred two ounces of fat-free cheddar cheese on nachos instead of regular cheddar.
  • Eat 1/2 cup of black beans instead of three ounces of roast beef.
  • Eat two Kellogg's Nutri-Grain bars instead of two Kellogg's Pop-Tarts.
  • At McDonald's, order your Quarter Pounder without cheese.
  • Eat a turkey sandwich instead of a chicken salad sandwich.
  • Use one tablespoon of mayonnaise in your tuna instead of two tablespoons.
  • At an Italian restaurant, snack on a large breadstick instead of a slice of garlic bread.

Portion Size Tips

Another way to look at portion sizes ~ 1 serving
  • Vegetables or fruit is about the size of your fist.
  • Pasta is about the size of one scoop of ice cream.
  • Meat, fish or poultry is the size of a deck of cards or the size of your palm (minus the fingers).
  • Snacks such as pretzels and chips is about the size of a cupped handful.
  • Bagel is the size of a hockey puck.
  • Steamed rice is the size of a cupcake wrapper.

Website Updates

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

US restaurant updates can be found at our Restaurants
TOC page at:
Canadian restaurant updates can be found at our Canadian Restaurants
TOC page at:
I have added the following new restaurants:
Dickey's Barbecue Pit

Extreme Pita—US
Figaro's Pizza

I have updated the following restaurants ~ Thanks Michele/Akasha and Vikki aka Purplenorsemen for all your help! You rock!
Boston Pizza
Brown's Chicken & Pasta
Burger King
Fitness Pizza
Mimi's Cafe
Panda Express
Rosa's Cafe

Smoothie Factory
Steak-Out Charbroiled Delivery
The Wrap—A Smoothie Bar
Yokohama Rice Bowl

I have added/updated the following new Canadian restaurants:
Boston Pizza
Great Canadian Bagel
Mr. Sub Canada
White Spot

I have updated ALL the Palm Files; links can be found at:

Palm Pilot Files TOC ~

I have updated the HTML Zip Files of the restaurants to be viewed offline:

Photo Albums Added & Updated

As I told you in my last newsletter I was working on getting the photo albums together for our Family Reunion we had at the end of July.  I finally completed them:  Coon Family Reunion 2006 Album

You can find a listing of all my photo albums on my Photo Albums TOC page at
Photo Albums ~

Al has put together a beautiful page on our visit on his Week 272 Journal. If you haven't visited it yet please do. 

Al's Journal—

I have also added some new Al & Dotti photos on my
Al & Dotti Photos Album

Two more photo albums I've added are:

Hunter James ~ in the Year 2006 ~ Our Precious Grandson
Our Family in Spokane Up Close ~ A Collage of Memories


"Though no one can go back in time and make a brand-new start, anyone can start from now and make a brand new ending." ~ Anonymous


Another great visit with all of you is now coming to a close.  I hope you enjoyed the visit as much as I did.  Have a great couple of weeks until we meet again.  Always remember to SMILE ~ you will be amazed at how happy you feel when you SMILE.

Take care until next time...

hugs Dotti

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

Newsletter Sign Up

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Dotti's Weight Loss Zone

Copyright and disclaimer

Copyright  DWLZ, Inc.—2006, 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.