Dotti Dotti Dotti's
November 5, 2006    
Issue #011


Hi everyone! It's that time of month again where we get to visit and have a great time. Hope all of you had an awesome Halloween.  Al and I had a wonderful Halloween and focused on the little ones coming to visit for their treats.  They were all so cute.  We even got dressed up in costumes, and played Halloween sounds.  We bought Annabelle's Mini ABBA ZABBA, Big Hunk Bars and Look Bars as they are not a red-light food for us. At 50 calories each they are an On Program snack that I can freeze and enjoy whenever I wish.  We did have quite a bit leftover which I put in the freezer and will most likely be enjoying them all year.

Today we are going to be talking about how we can enjoy the upcoming holidays - Thanksgiving being next, and still remain on Program. Going into the holidays prepared is one of the best ways to do that. I do hope by the time our visit is over that you will feel more prepared to deal with the holiday season.

Okay folks, it's time to grab some water and find a comfy chair to sit back in and relax.  Don't forget that wonderful SMILE of yours!

Thanksgiving - A Time to Enjoy Family and Friends

Thanksgiving is just around the corner.  Are you already planning your celebrations?  If you are that's great because the earlier you plan the better you will be able to control what will be served. 

The average gain between Thanksgiving and New Years is about 5-7 lbs. Of course, it's not one particular meal that puts on those extra pounds; it's the nibbling of all those delightful, wonderfully smelling foods that are always present tempting you. Having all this food readily available is quite the food temptation that makes it very hard to stick to your program.

The most important thing you can do for yourself and your family during the holidays is to plan ahead and develop a strategy. What are some things we can do to help us stay on program while enjoying the holidays?  I'll bet all of you have some great ones of your own.  Here are a few that I've come across over the years.

           On the day of your special get-together get in some extra physical activity - maybe
             take a longer walk.
           If the get-together is at your house send leftovers home with the guests.
          Limit alcohol intake.
          Eat your food slowly which will allow you to fill up faster and not overeat.
          Have a piece of fruit or a light snack before the festivities start.
         Do not go without eating before your occasion thinking that you will have more room for
             the great food.  When you are 'starving' you lose the ability to make good food choices.
          If there are a lot of choices at the food tables, try taking just four of your favorites.
          Take something light like a vegetable platter for the hostess; makes a great gift and you
             now have something to nibble on that you know is good for you and on Program.
          Instead of using a plate, use a cocktail napkin for your finger foods.  Getting them one
             at a time will help you curb how many you get.  You'll also be 'moving'.
          Leave some food on your plate.  This tells your hostess and others that you've eaten all
             you can and they will most likely not push you to have more.
          Wear snug clothes; you will eat less.  Try it, it works!
          Keep an affirmation going in your head that will remind you that you are in control - not
             the food.  My favorite is: "Do you like it enough to wear it?"

Here is a traditional Thanksgiving Dinner:

          5 oz. roasted turkey, white and dark meat, with skin [291 cal/14 g fat]
          One cup of bread stuffing made from a mix [356 cal/7 g fat]
          One slice (1/8th of a nine inch pie) of home-made pumpkin pie [316 cal/14 g fat]

Here is a slimmed-down version:

          5 oz. roasted turkey breast without skin [238 cal/7 g fat]
          One cup of cornbread stuffing made outside the bird with chicken broth instead of lots of
             eggs and drippings [265 cal/8 g fat]
          One slice (1/8th of a nine inch pie) of pumpkin pie made with nonfat and reduced-fat dairy
             products [288 cal/8 g fat]

To get a better picture of what you are gaining by slimming down your recipes, take a look at these substitutions and what you save in calories, fat and cholesterol. Amazing how much of a difference it makes, isn't it?

          Skim milk instead of whole milk saves you 64 calories per cup, 8 grams of fat and
              30 mg of cholesterol
         2 egg whites instead of 1 whole egg saves you 47 calories, 6 grams of fat and
              213 mg of cholesterol
          Neufchatel cheese instead of cream cheese saves you 24 calories per ounce, 3 grams
             of fat and 6 mg of cholesterol
         1% cottage cheese instead of ricotta cheese saves you 52 calories per half cup,
             14 grams of fat and 53 mg of cholesterol
          Mozzarella cheese, skim instead of cheddar cheese saves you 42 calories per ounce,
             4 grams of fat and 12 mg of cholesterol
          Half and half instead of heavy cream saves you 15 calories per tablespoon, 32 grams
             of fat and 3 mg of cholesterol
         Lowfat yogurt instead of sour cream saves you 172 calories per half cup, 18 grams
             of fat and 33 mg of cholesterol
          Chocolate syrup instead of fudge sauce saves you 32 calories per 2 tablespoon,
             4 grams of fat and 0 mg cholesterol

How much activity do you think you need to burn off your holiday favorites?  Take a look below; I've listed the food, then the activity required to burn off what you just ate. It sure puts what you put into your mouth into perspective, doesn't it?

           3 oz. light-meat turkey (no skin) = 18 minutes ice-skating (135 calories)
          1/3 cup homemade stuffing (cooked) = 23 minutes stacking wood for cozy
             fire (130 calories)
          1/4 cup gravy (from jar) = 15 minutes kissing under the mistletoe
             (25 calories) [okay, this could be fun and worth it!]
         1/2 cup mashed potatoes = 22 minutes on a family walk (110 calories)
          4 oz. Champagne = 32 minutes playing carols on the piano (80 calories)
          1/8 of 9-in pumpkin pie = 37 minutes cross-country skiing (315 calories)
          2 small sugar cookies = 14 minutes snowshoeing (145 calories)
          1/8 of 8-in gingerbread cake = 55 minutes snowball fighting (230 calories)
         1 Tablespoon fudge = 22 minutes hanging holiday decorations (65 calories)
          4 oz. eggnog (non-alcoholic) = 38 minutes swing dancing (170 calories)

You can cut your Thanksgiving day calories in half and enjoy the traditional treats without the extra calories ~ Here are a few ideas to follow ~
          Pick a light lightener. Cool down your coffee with milk instead of cream and save 36
             calories and 4.5 grams of fat, ounce for ounce.
          Use less whipped cream on top of the pie. Use 1/4 cup of the white fluff instead
             of 1/2 cup to get the job done.
          Make pumpkin pie lighter. Use egg whites instead of eggs. (Two egg whites can be
             substituted for a whole egg, a savings of 34 calories; 5 grams of fat, and all the
             cholesterol.) Use evaporated skim milk rather than whole milk and save 120 calories
             and 16 grams of fat per cup.
          Serve the vegetables naked. Veggies don't need a heavy, fat-laden, cheese sauce
          Whip sweet potatoes with apple or orange juice instead of butter. This
             traditional potato dish is all the sweeter without those added calories.
          Use whipped butter, light margarine or I Can't Believe It's Not Butter Spray. You
             can shave about one-third of the calories and fat grams by using a tablespoon of
             whipped butter rather than the same amount of the stick variety. Since it is "whipped"
             with air it spreads more easily, so you may even be able to get by with less. Light
             margarine has only 50 calories per tablespoon. Lastly you can spray on a few sprays
             of I Can't Believe It's Not Butter spray which has no calories.
         Mix less fat into the stuffing and scoop less onto your plate. For every
             tablespoon of butter you remove from grandma's recipe, you can eliminate 108
             calories and 12 grams of fat. Substitute chopped apples and pears for a healthy,
             moist, sweet flavor. (She'll never know!)
          Undress the turkey. Take the skin off to strip away almost half the fat and a chunk
             of calories. Six ounces of the bird with the fatty overcoat provide 357 calories and
             almost 17 grams of fat. Cutback to only four ounces skinless, and you're down to less
             than 195 calories and 6 grams of fat. Bonus tip: Eat less turkey; you'll use less gravy.
          Skip the cheese and crackers. One ounce of brie cheese on three crackers hauls
             in over 150 calories and almost 10 grams of fat. That's more than a roll with butter!
             Save your calories for the good stuff, like stuffing or dessert. If hors d'oeuvres are
             a must, go with raw vegetables and a low-fat dip.
          Roast some chestnuts over an open fire. At only 70 calories and less than 1 gram
             of fat per ounce, chestnuts are wickedly low in fat. Compare that to 169 calories and
             almost 15 grams of fat for the same amount of mixed nuts.

Here are a couple of my favorite recipes for Thanksgiving.  Here is a great pumpkin pie alternative that I have every year.  It's delicious, tastes like pumpkin pie and is a lot less in calories. 

Pumpkin Pudding

Serving Size is 1 cup, about 100 calories

1 small pkg. sugar free vanilla or butterscotch instant pudding
1 cup canned pumpkin (not mix)
2 cup skim or 1% milk
1/4 tsp. pumpkin pie spice

Mix together and refrigerate.
[I prefer the butterscotch pudding but both are good]

If you'd still like the pie idea, one of our Zonies posted this wonderful Pumpkin Pie recipe which is a great alternative to the traditional pumpkin pie ~ don't be scared off by the no-crust.  It is truly delicious and you won't even notice there is no crust.

Crustless Pumpkin Pie (HillCountryGal - Jackie)

Entire pie is about 200 calories

1 15-oz. can pumpkin
1/2 c. Eggbeaters
1 1/2 c. skim milk
3/4 c. Splenda
1/2 t. salt
1 t. pumpkin pie spice

Beat till smooth (I just whisked it all); put in Pam sprayed pie pan. Bake at 400 for 15 minutes, then at 375 for 45 minutes till knife inserted in center comes out clean. Because of the size of the pie plate Jackie used it's usually less than 45 minutes - she must of used a bigger one than the standard - I used the standard and it needed about 50 minutes (it does poof up a bit). Serve with FF Cool Whip! Delicious!!

Al and I will be going up to Spokane to our dear friends' (Jim & Tammy's) house.  This has become tradition and it's one that we always look forward to.  Our son, LeRoy, has just moved to Spokane so it will be nice to see his new place this year.  Tammy, who is also on Program, cooks up a delicious turkey dinner.  We have an ongoing agreement ~ Tammy cooks and I clean.  Works for me!  I usually make the fruit salad and deviled eggs with the girls. In the afternoon the family starts arriving and dinner is served.  We usually only see most of the family once a year so it's great to catch up with them. Al, Jim and sometimes LeRoy, break out the guitars for some great singing and entertainment. Every Thanksgiving we have happy new memories of our great time.  This year will be extra special because our grandson, Hunter James, will be one year old so that will be another celebration.

I am thankful for my wonderful, supportive husband Al and my son, LeRoy; they love me for who I am and they are here for me, always.  I am thankful for my bestest friend in all the world, Tammy.  She is always there to listen and share my life with; no judgment just love, understanding and friendship; her and her family ARE my family ~ the family I chose and the best family anyone can have.  I am thankful for all of you, my friends, who are always right there with me on this wonderful, healthy Journey bringing support, love, hugs and laughter with you.  Yes, I have a lot to be thankful for!

I like the way Al described Thanksgiving in his post on the Men's Forum today ~ it sums up what Thanksgiving means to us.

"Every year Thanksgiving is something that we look forward to with eager anticipation as soon as Christmas goes by, and look back at with warm and happy feelings, enjoying the memories that we created. It might be called the center stone of our year.

to all of you!  I hope and pray that all of you have a wonderful Thanksgiving celebration with your family and friends. Remember to take the time to think about all the things you are thankful for because that is really what Thanksgiving is all about.

Quotes to Lift Your Spirits

"If it should happen that your dreams are shattered, do not be afraid.  Have the courage to pick up the pieces and smile at the world.  For dreams that are easily shattered can just as easily be rebuilt." ~~Chris Jensen

"We can do anything we want to if we stick to it long enough." ~~Helen Keller

"Follow your dreams and pursue them with courage for it is the pursuit of those dreams that makes life really worth living." ~~Lina DuPuy Moore

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

On a separate note, our Message Board has moved to another server.  We have purchased a license from vBulletin and set up our own board on our own dedicated server. The Administrators and Moderators have worked very hard getting the new board up and running.  You can now stop by and join us at our new home on the net.  Our new DWLZ Message Board is at:

Please note: Everyone has to register at the new board in order to use it (yes, me too )—remember that if you had an account at our old ezboard message board, you will NOT be able to just sign in using your old ezboard username and password, unless of course you first register at our new board using them—once you have registered, you will then be able to post and be a part of our supportive community.  I think you are going to like all the wonderful new features. 

My Journey Back to Goal

A little about my Journey back to Goal...I've been feeling good about my food choices and getting all my water in during the last couple of weeks.  I do need to get my exercise back on a regular schedule of some sort. Why, oh why, is it so hard to get back on track when you miss a day or so?  You would think it would be easier. 

I am happy to report, that I am coming up on 14 straight months where I have either lost, or maintained every week. I am down 39 and a half pounds! So, I am excited about my progress, even though I'm losing at a very slow pace! Like I've said many times, going slow and steady is okay ~ because that is the way my body wants to do it this time.  I'm living the healthy lifestyle, making the right choices most of the time, and enjoying my life; and for me that is what's important and makes me happy.

This past week I got to visit with a couple of Zonie's and it was so much fun.  I cannot tell you how much it means to me to meet and visit with you all when I get the chance.  There is nothing better than meeting a fellow Zonie/friend on the Journey. It's like you've known them your whole life. 

Al and I visited with Pat (patst, who posts with me in the Lifetimers Forum) and her family for a couple of hours while they were here on a short visit. I was so happy to get to see her again and we really enjoyed catching up.  I met her for the first time at Conference 2005 - she is such a sweetheart, as is her family.

Last weekend, Al and I had the privilege of meeting Amber (ambersky, who posts with me in the Forties Forum) and her husband, K.  They were here in the Portland area celebrating their 25th anniversary. What a delightful couple they are and we had a blast getting to know them.  You can see some photos of our visits by clicking the link below:

Al & Dotti meet Amber (Ambersky) & K (dh) - October 23, 2006

One thing you have to be careful about when meeting up with Zonie friends; there is a chance you could go off program or overeat since you are so busy chatting and laughing the whole time. Sharing the Journey with others on the same Journey is just the best! If you ever get the chance to meet a fellow Zonie/friend on our Journey, please do so - you will absolutely love it and the memories you make will be wonderful.

I did have a food issue with those new Chewy Trail Mix Bars, Fruit & Nut, 1 bar (Nature Valley)
[140 cal/4 g fat/2 g fiber/25 g carbs] ~ I guess they now go on my Red Light Food list because I cannot seem to eat just one.  Where they are excellent, eating 2-3 at one time is not a good thing! So, they will be going to my brother's house.

My motto, One Day at a Time, No Guilt and Move On, Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs, and the tips and ideas I get from all of you, are my tools on this healthy lifestyle Journey of ours.  I am constantly reminded that I am human, I am special, I am important and that I am not perfect but that I can continue living this healthy lifestyle.

If you are interested in learning more about Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs you can read our review at:

For the past 14 months of successful weight loss, they have been an invaluable tool on my Journey, and I continue to use them often.

Remember the Hypnosis Network is still offering a 10% special for the Enjoying Weight Loss program (or  anything  else on their site). At checkout, just use the discount: dwlz 

The staff at the Hypnosis Network are just great to work with and they always treat everyone with respect and care, letting you know that you, the customer, are special.

Comic Relief

Black November

When I was a young turkey, new to the coop,
My big brother Mike took me out on the stoop,
Then he sat me down, and he spoke real slow,
And he told me there was something that I had to know;
His look and his tone I will always remember,
When he told me of the horrors of..... Black November;
"Come about August, now listen to me,
Each day you'll get six meals instead of just three,
"And soon you'll be thick, where once you were thin,
And you'll grow a big rubbery thing under your chin;
"And then one morning, when you're warm in your bed,
In'll burst the farmer's wife, and hack off your head;
"Then she'll pluck out all your feathers so you're bald 'n pink,
And scoop out all your insides and leave ya lyin' in the sink;
"And then comes the worst part!" he said not bluffing,
"She'll spread your cheeks and pack your rear with stuffing".
Well, the rest of his words were too grim to repeat,
I sat on the stoop like a winged piece of meat,
And decided on the spot that to avoid being cooked,
I'd have to lay low and remain overlooked;
I began a new diet of nuts and granola,
High-roughage salads, juice and diet cola;
And as they ate pastries, chocolates and crepes,
I stayed in my room doing Jane Fonda tapes;
I maintained my weight of two pounds and a half,
And tried not to notice when the bigger birds laughed;
But 'twas I who was laughing, under my breath,
As they chomped and they chewed, ever closer to death;
And sure enough when Black November rolled around,
I was the last turkey left in the entire compound;
So now I'm a pet in the farmer's wife's lap;
I haven't a worry! , so I eat and I nap;
She held me today, while sewing and humming,
And smiled at me and said: "Christmas is coming..."

Poet Unknown  


Hugs!Hugging keeps you healthy.  It evaporates stress, depression and anger.  It strengthens the immune system, leads to a better nights sleep and rejuvenates and invigorates the spirit.  It is one-hundred percent organic.  It's free, it's non-polluting and can be returned without a receipt.

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.

100 Calorie or Less Snacks

           Orange, 1 medium [65 calories]
          Grapes, 1 cup [58 calories]
          Cottage Cheese, 4 oz. [90 calories]
          Frozen Yogurt, ½ cup [100 calories]
          Chicken Noodle Soup, 1 cup [75 calories]  

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

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. These make a wonderful Christmas gift.

Food Finds

There is very definitely a chill in the air these days and the rain has started again here in the Portland area.  Nothing like a hot cup of soup to take the chill off. 

          Savory Pot Roast, 1 cup (Campbell's Chunky)
             [120 cal/1.5 g fat/3 g fiber/18 g carbs]
          Grilled Sirloin Steak with Hearty Vegetables, 1 cup (Campbell's Chunky)
             [130 cal/2 g fat/4 g fiber/19 g carbs]
          Steak & Potato, 1 cup (Campbell's Chunky)
             [130 cal/2 g fat/2 g fiber/18 g carbs]
          Tomato Cheese Ravioli, 1 cup (Campbell's Chunky)
             [160 cal/3 g fat/3 g fiber/27 g carbs]
          Fajita Chicken with Rice & Beans, 1 cup (Campbell's Chunky)
             [140 cal/1.5 g fat/4 g fiber/23 g carbs]
Here are a couple of fruit cups I discovered last week.  Very good.

          Peaches & Creme, 1 container (Dole)
             [110 cal/2 g fat/0 g fiber/23 g carbs]
           Apples & Caramel Creme, 1 container (Dole)
             [120 cal/2 g fat/1 g fiber/25 g carbs]

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?

Here is a recipe that sounds awesome!  I will be trying it sometime in the next couple of weeks. I wanted to share it with you guys since it's nutritious, easy to make (very important) and fits right into most programs calorie-wise.  I'm looking at the picture and getting hungry - may have to make it in the next couple of days instead of weeks~  I found this recipe in the Better Homes & Gardens Big Book of Healthy Family Dinners ~ a cookbook I highly recommend.

     Fruit-Filled Puff Pancakes

          Nonstick Cooking Spray
          1/2 cup egg product or 1 whole egg plus 1 egg white
          ♦ 1/4 cup all-purpose flour
          1/4 cup fat-free milk
          1 tbsp cooking oil
          1/4 tsp. salt
          2 cups fresh fruit, sliced (strawberries, kiwifruit, blackberries, raspberries,
             blueberries, seedless grapes, peaches, nectarines, apricots, cherries)
          2 tbsp orange marmalade, warmed

These puff pancakes will deflate after baking to form a "bowl" which is just right for you to fill with your favorite fresh fruit.

Prep Time is about 10 minutes
Baking Time is 25 minutes
Cooling Time is 5 minutes
Makes 4 servings

For pancakes, spray four 4 1/4 inch pie plates or 4 1/2 inch foil tart pans with nonstick coating.  Set aside.

In a large mixing bowl use a rotary beater or wire whisk to beat egg product or whole egg plus egg white, flour, milk, oil, and salt until smooth. Divide batter among prepared pans.  Bake in a 400 degree oven about 25 minutes or until brown and puffy. Turn off oven; let stand in oven for 5 minutes.

To serve, immediately after removing the pancakes from oven, transfer to 4 plates.  Spoon some of the fruit into center of each pancake.  Drizzle fruit with warmed orange marmalade.

126 cal, 5 g fat, 1 g saturated fat, 1 mg cholesterol, 198 mg sodium, 16 g carbs, 2 g fiber, 5 g protein

"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.


Who Knew...

 Excerpts from "Who Knew?" by David Hoffman   

Our Journey is not just about weight loss; it's about constantly learning new things...

There are 1,218 peanuts in a single twenty-eight-ounce jar of Jif peanut butter.

Houseflies hum in the key of F.

A standard-size Slinky comprises eighty feet of wire.

An ostrich cannot fly, but it can outrun a racehorse.

A New Recipe to Try

I found this recipe in the Better Homes & Gardens Big Book of Healthy Family Dinners. This is an awesome cookbook. The recipe below would be a great addition to any Thanksgiving dinner.

     Vegetable and Pasta Toss

          3/4 cup pkg. dried Rotini pasta or elbow macaroni
          1 cup broccoli flowerets
          ♦ 1 cup cauliflower flowerets
          1 9-oz. pkg. frozen artichoke hearts
          1/2 cup sliced carrots, thinly
          1/4 cup sliced green onions
          1/2 cup reduced-calorie Italian salad dressing
          Leaf Lettuce [optional]

Prep Time is about 25 minutes
Chill at least 2 hours
Makes 6 servings

Cook the pasta according to package directions, except omit any oil; add the broccoli and cauliflower to boiling pasta for the last minute of cooking.  Drain.  Rinse with cold water; drain well.

Cook the artichoke hearts according to package directions.  Drain.  Rinse with cold water; drain well.  Halve any large pieces.

In a large mixing bowl combine the pasta mixture, artichoke hearts, carrot and green onions; toss to coat.

Cover and chill for 2 to 24 hours. This is awesome served on lettuce-lined salad plates.

91 cal, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 208 mg sodium, 16 g carbs, 4 g fiber, 4 g protein

Ways to Cut 100 Calories

          Eat three grilled prawns with cocktail sauce instead of three breaded and fried prawns.
          Top your pasta with one cup of marinara sauce instead of half cup of alfredo sauce.
          Use 3 tsp. of Dijonnaise instead of 4 tsp. of mayonnaise on your sandwiches.
          Choose 4 1/2 oz. of tuna packed in water instead of 4 1/2 oz. of tuna packed in oil. 

A Serving Size - easy to estimate when eating out

1 hand cupped = 1/2 cup

          Pasta, rice
          Hot cereal (like oatmeal or farina)
          ♦ Fruit salad, berries, applesauce
          Tomato or spaghetti sauce
          Beans (cooked or canned)
          Cole slaw or potato salad
          Mashed potatoes
          Cottage cheese
          Pudding, gelatin 

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:
More restaurant and Palm file updates will be coming soon. 


Well, it looks like our visit is coming to a close. I really enjoyed our visit today and will be counting the days until we meet again.  Meanwhile you guys have an awesome couple of weeks. Always keep in mind you are never alone on this Journey.  We are all here with you, right beside you, rooting you on. 

Take care until next time...

Hugs! Dotti

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

~ Dotti ~

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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. - 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.