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Dotti's Newsletter |
November 15, 2006 |
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Issue #012 |
WelcomeHi everyone! How about another visit? I know I usually send my second newsletter of the month out on the 20th but I wanted to make sure I got a second visit in with you guys before Thanksgiving week. Al and I will be enjoying a wonderful Thanksgiving in Spokane with our son, LeRoy and our best friends, Jim & Tammy. Today we'll be talking about stress and how we can manage it. Stress affects all aspects of your life. Holidays are some of the most stressful times. What better time to brush up on the tools to control the stress in our life. Do you have your water? Are you sitting in your comfy chair? I guess we are ready to start then. Don't forget that wonderful SMILE ☺ of yours! Stress ~ Tools to Manage Your StressHow do you recognize stress? What are some of the warning signals of stress taking overyour life? Having trouble sleeping or concentrating, irritability, confusion, frustration, headaches and becoming accident-prone are just a few stress signals. There are many things in your life which will trigger these stress signals. Deadlines at work, broken washer, no time for yourself, debt and of course, the Holidays, are just a few of many ways that add stress to your life. We really can't avoid stress but we can find ways to reduce our stress. Make sure you take your multivitamin/multimineral daily. This will help cover you nutritionally and strengthen your reserves. The B vitamins have been known to produce energy and reduce the effects of stress. One of the things I am having problems with is sleep. I have been forced to start taking my meds again in order to get my 8+ hours of sleep a night. Stress will keep you from sleeping (and I do have stress in my life) and that is not a good thing since it weakens your stress management reserves. You end up in a vicious cycle - no sleep - less able to handle the stress in your life. Getting a good night's sleep will change your mood and energy level. You will become more productive at work. Drinking a glass of warm milk is backed by science, believe it or not. Milk contains tryptophan and calcium, which help to boost serotonin levels, which in turn, helps your body to induce sleep and puts you in a good mood. Getting enough sleep on a daily basis is #1 on my priority list. Did you know that indigestion is one of the common reactions to stress because the stress response signals the body to channel blood away from the digestive system? If this happens to you try sitting still for about five minutes, taking deep breaths and eating a cup of yogurt, which provides "friendly" bacteria that may help with healthy digestion. One way to instantly relax is to use your imagination to daydream a bit. Yes, I know work is so busy, and family plans have been made so you can't go away on that long-overdue vacation but that vacation may be closer than you think. Your imagination is a wonderful thing. You can be on that beautiful, warm and secluded beach in your to-die-for bathing suit (why not, it's YOUR vacation) now. You are calm, relaxed and soaking in the sunlight. You are feeling great and nothing can dampen your mood or stress you out. In fact, there is no stress. WOW! How did that happen? It's nice, isn't it? Not a worry in the world. Your imagination can be used at any time to pull you out of a stressful situation, and you can pretty much do this anywhere, anytime. Isn't it amazing how much better you can feel after a fun, stress-free vacation? Find your stress triggers. Is it when you are doing the bills? How about when you have to drive somewhere you've never been before? I get stressed out when I have to go to the doctor (I know, who doesn't?). Keep a journal of your stress triggers and how you dealt with them. Did it work? No? Then try different ways to deal with your different stress triggers until you find one that works with that situation. For my stress filled doctor's appointment I try to keep thinking of other things - work, friends, funny times... you get the picture. If you are stressed more than usual when you are doing your bills then maybe you can light a lovely scented candle and have a cup of warm tea keep you company. I found that keeping good records (organization) of my bills help with stress but I have to tell you, the candle goes a long ways. Write down your most stressful situations. Next, list the stressful situations you can change to become no-stress situations and the stressful situations that you can do nothing about (like traffic, doctors' appointments...). Prioritize the stressful situations you can control and forget the rest. How does stress affect your weight loss? One of the most important reasons we need to learn to cope with stress is that stress triggers a starvation response, a tendency to conserve energy from food, as if your body were getting ready to starve itself. When stress hormones are present in your body, you start storing calories as fat. During stress, blood sugar is shunted away from chemical pathways that would burn it, so instead of being burned for fuel, it is stored as fat. Stress causes your body to store more fat but it also changes where it is stored. Overweight women who are under a lot of stress usually stores fat in her abdomen rather than on her thighs or buttocks. WOW - stress is a scary thing. Managing your stress is one of the most important things you can do for yourself. Below are just a few of the ways you can manage your stress levels. Also, there are many good books out there to help you with relaxation and breathing methods. Holiday Dinner Stress Reducers 
Stress Reducers      
I already feel better and less stressed! That tip about meeting with friends is a good one and I just proved it works. Hope you are feeling less stressed too while we are having our little get-together. Have an awesome, stress-free holiday and remember all you have to be thankful for!
Resources ** November 2006 issue of Ladies' Home Journal ** Walk it Off! by Suzanne Levine, D.P.M. ** The Everything Stress Management Book by Eve Adamson ** Women's Edge ~ Fight Fat, Secrets to Successful Weight Loss by Alisa Bauman and the editors of Prevention Health Books Quotes to Lift Your Spirits"You will never find time for anything. If you want time, you must make it." ~~Charles Buxton"Vitality shows in not only the ability to persist but the ability to start over." ~~F. Scott Fitzgerald "The world is round and the place which may seem like the end may also be the beginning." ~~Ivy Baker 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,  and friendship ~ 24/7On 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: http://www.dwlz2.com/forum/ 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 GoalA little about my Journey back to Goal... Program is going well and I continue to feel I am in control of my Journey. It's a good feeling. In just a week we will be celebrating Thanksgiving again with our son, LeRoy and our best friends, Jim & Tammy. I am really looking forward to that. I have hit my 40 lb weight loss mark since beginning my Journey back to Goal. I am halfway to goal! I take my Journey day by day and my FOCUS is not on the scale this time around. My FOCUS is on working the Program to the best of my ability hour by hour, day by day. I try to make sure I get all my water in for the day, exercise at least three times a week (okay, not doing very well on this the last couple of weeks but hey, gives me something to work on!) and stay within my Points for the day. Some days are better than others. Al is working on the write-up and photos of our Alaskan Cruise we took on Sept 17th with Jim & Tammy, our best friends. What a great time we had and I have to tell you the food was to die for. We took the stairs instead of the elevator 99.5% of the time so that helped keep our weight from skyrocketing out of control. We also got a lot of walking in at the ports we stopped at. Al and I fell in love with Sitka; it was absolutely breath-taking. You can see a few more photos on my update page at: http://www.dwlz.com/updates2.html My Enjoying Weight Loss Hypnosis CDs with Dr. Roberta Temes are only a click away when I need that extra support on my Journey. Believe me there are plenty of times I need to hear her voice tell me that I am important, that I can follow my Program easily and that I am a winner!
I have many tools on this Journey back to Goal but the most important is all of you who help keep me inspired to keep on keeping on. I have received so many emails of support which mean the world to me and remind me that there are people all over the world who care. I am truly touched by your thoughtfulness and support. I hope and pray that I also offer you that love and support. I'll end this section of my newsletter by sharing one of my favorite photos Comic ReliefMy Thighs Were Stolen From Me...My thighs were stolen from me during the night of August 3rd a few years ago. It was just that quick. I went to sleep in my body and woke up with someone else's thighs. The new ones had the texture of cooked oatmeal. Who would have done such a cruel thing to legs that had been wholly, if imperfectly, mine for years? Whose thighs were these? What happened to mine? I spent the entire summer looking for them. I searched, in vain, at pools and beaches, anywhere I might find female limbs exposed. I became obsessed. I had nightmares filled with cellulite and flesh that turns to bumps in the night. Finally, hurt and angry, I resigned myself to living out my life in jeans and Sheer Energy pantyhose. Then, just when my guard was down, the thieves struck again. My buns were next. I knew it was the same gang because they took pains to match my new derriere (although badly attached at least 3 inches lower than the original) to the thighs they had stuck me with earlier. Now my rear complimented my legs lump for lump. Frantic, I prayed that long skirts would stay in fashion. It was 2 years ago when I realized my arms had been switched. One morning while fixing my hair, I watched horrified but fascinated as the flesh of my upper arms swung to and fro with the motion of the hairbrush. This was really getting scary. My body was being replaced, cleverly and fiendishly, one section at a time. Age? Age had nothing to do with it. Age was supposed to creep up, unnoticed and intangible, something like maturity. NO, I was being attacked, repeatedly and without warning. During one spring, my attention was riveted to upper arms---female arms. I studied them from every angle, being careful not to raise mine in public nor flatten them too tightly against my body. In private I held them straight out and did endless circles that would have tightened my real arms but did nothing for these silly putty caricatures. In the end, in deepening despair, I gave up my T-shirts. What could they do to me next? In short order, my eyes began to remind people that they needed a new pair of Hush Puppies. My poor neck disappeared more quickly than the Thanksgiving turkey it now reminded me of. That's why I've decided to tell my story: I can't take on the medical profession by myself. Women of America, wake up and smell the coffee! That isn't really "plastic" those surgeons are using. You know where they're getting those replacement parts, don't you? The next time you suspect someone has had a face "lifted," look again. Was it lifted from you? Check out those tummy tucks and buttocks raising. Look familiar? Are those your eyelids on that movie star? I think I finally may have found my thighs. I hope Cindy Crawford paid a really good price for them. Author Unknown Great American SmokeoutFor those of you who are smokers and are interested in quitting don't forget the Great American Smokeout which is on November 16th this year.To celebrate The Great American Smokeout, the Hypnosis Network is offering $50 off their complete smoking cessation program, The Non-Smoker's Edge ~ this offer is good throughout the month of November. If you've thought about quitting but feel you need that "extra" help in keeping off the cigarettes order these CDs today. You won't be sorry! I quit smoking an almost 3 pack-a-day habit 4 years ago and I've never felt better. If you are interested in the program, The Non-Smoker's Edge, click on the link below: Quit Smoking Naturally with Hypnosis
Stress Busters to Help You De-StressSchedule the most demanding tasks during periods of your highest energy ~ Generally, it's a good idea to get your most demanding projects out of the way first.After a particularly stressful day, order take-out food (you can and stay on Program) and eat it by candlelight. [I just love candles; they are so soothing] As much as possible, decide what to do with each piece of paper the first time you handle it - sign it, file it, answer now, answer later, forward it, etc. [This is something I really need to learn to do; I have so many paper stacks it isn't even funny] Plan for regular vacations from work ~ Even a day or two away from work can help reduce stress and rejuvenate your spirits. A long weekend or a day off in the middle of the week can be a great stress reducer! Delegate everything you possibly can to others. Resources ** Stress Busters by Katherine Butler N.C.C. 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. 100 Calorie or Less Snacks♦ Applesauce, unsweetened, 1/2 cup [53 calories]♦ Banana, 1/2 medium [53 calories] ♦ Bran Cereal, 1/2 cup [60 calories] ♦ Candy Corn, 10 pieces [51 calories] ♦ Chestnuts, roasted, 34 (1 oz) [70 calories] Based on averages of the brands available.
Don’t forget to always check your nutritional label.
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. These make a wonderful Christmas gift.Desserts Under 200 CaloriesHow about a few dessert ideas that will only put you back about 200 calories? Below are just a few to get your mouth watering and your stress level gone concerning dessert.♦ I whole banana, sliced, with 2 tbsp light chocolate syrup [159 calories/1 g fat] (I use Davinci's SF Chocolate syrup at 15 cal/2 tbsp) ♦ WW Smart Ones Chocolate Eclair [140 calories/4 g fat] ♦ 6 medium-size fresh strawberries swirled in 3 tbsp melted semi-sweet chocolate chips [172 calories/10 g fat] ♦ 1 small piece of pound cake (about 1/12 of a 9" cake) with 1 tbsp fat-free hazelnut fudge topping [165 calories/8 g fat] ♦ 1 Dole Peaches Fruit Bowls over 1/2 cup low-fat vanilla ice cream [190 calories/2 g fat] ♦ 4 vanilla wafers and 8 ozs. of sugar-free cocoa made with low-fat milk [199 calories/8 g fat] "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
Appetizer RecipeHere is a recipe that sounds yummy ~Asparagus Spread ♦ 18 oz. frozen asparagus ♦ 2 cloves garlic ♦ 1 tbsp plus 1 tsp lime juice ♦ 1/2 cup canned tomatoes with green chilies, drained ♦ 1/2 tsp cumin Cook asparagus according to package directions, usually about 4-6 minutes in a microwave. Drain and place in a food processor with the remaining ingredients. Puree. Pour into a dip bowl and serve warm with whole-grain crackers. If you have the time, spread the dip on the crackers and add a slice of cherry tomato. Makes 6 servings 25 calories, 3 g protein, 5 g carbohydrate, 0 g fat, 2 g fiber Al's Essays on Weight Loss and MaintenanceAl has placed his essays on weight loss and maintenance on the website so they are available to all who wish to read them."I have put enough material here to fill a book. I hope that you will enjoy reading it, and even more, I hope that you will find something here to make your journey easier, and more successful. I wrote this for you, and even if I have never had the pleasure of meeting you personally, I still hope that you will find your path and the strength to walk it. You are worth whatever it takes to make your success a reality. Always believe that because it is the truth!" -Al You can find Al's Essays on Weight Loss and Maintenance at: Who Knew...Excerpts from "Who Knew?" by David HoffmanOur Journey is not just about weight loss; it's about constantly learning new things... Three of the first five U.S. Presidents - John Adams, Thomas Jefferson, and James Monroe - died on July 4th. The flashing warning light atop the Capitol Records Tower in Hollywood also spells out H-O-L-L-Y-W-O-O-D in Morse code. X's symbolize kisses because in ancient days, when few people knew how to write, they would simply sign an X to show their agreement, then kiss the mark to emphasize their sincerity. When Disneyland opened in 1955, Tomorrowland represented a city from 1986. PurFoods Fitness
What's For DinnerAl and I had a favorite dinner of ours the other night which we haven't had in a long time. I guess the cooler weather helped us remember how yummy it is ~ Baked potato topped with chili and shredded light cheese; baked corn on the side.♦ 8 oz. baked potato with skin [130 cal/0 g fat/3 g fiber/30.7 g carbs] ♦ 1 cup Nalley Original Vegetarian 99% Fat Free Chili with Beans [220 cal/1.5 g fat/11 g fiber/37 g carbs] ♦ 2/3 cup Birdseye Super Sweet Corn, frozen [70 cal/1 g fat/2 g fiber/14 g carbs] ♦ 1/4 cup Sargento Reduced Fat 4 Cheese Mexican Shredded Cheese [80 cal/6 g fat/0 g fiber/0 g carbs] Baking the corn - Spread the corn out on a baking sheet and place in oven. Broil until light brown. I sprinkle some salt and pepper on top but you can use any seasoning you like. When I take it out of the oven I spray it with a bit of I Can't Believe It's Not Butter Spray before serving. Organizing Tips♦ Don't save whole magazines for future reference. Tear out the articles that you want to save and file those.♦ Make sure your magazines are somewhere you can see them and most likely read them ~ on the nightstand, with your commuter stuff, etc. ♦ Use binders to file magazine and newspaper clippings ~ Categorize the binders. ♦ Use binders to save letters - I did this with all my letters from Al in the last 30 years. I have them all. I stapled the letters to loose-leaf paper so I could read the back and front. They are in order from beginning to ending date. I have to tell you that is a lot of letters; we wrote everyday we were apart and he was gone a lot in his Navy days! Guess now you know just how organized I am ~ if only I could remember where I organized everything! ♦ Remember that when you are filing something it is so you can find it again so make sure you give it a heading that you are likely to look under if you should need to find it again. Usually the first name that comes to mind is the best. Resources ** The One-Minute Organizer, Plain & Simple by Donna Smallin Ways to Cut 100 Calories♦ Substitute three ounces of scallops for three ounces of lean beef in your stir-fry.♦ Have a single scoop of ice cream instead of a double-scoop. ♦ At fast-food restaurants have a regular taco instead of a super taco. ♦ Replace one large flour tortilla with one six-inch corn tortilla. < Portions - easy visualizations2 hands cupped = 1 cup♦ Breakfast cereal (flakes, fun shapes, and O's) ♦ Soup ♦ Green salads (lettuce or spinach) ♦ Mixed dishes like chili, stew, macaroni & cheese ♦ Chinese food 1 fist, clenched = 8 fl ounces ♦ Cold and Hot Beverages Website UpdatesAll 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: http://www.dwlz.com/restaurants.html Canadian restaurant updates can be found at our Canadian Restaurants TOC page at: http://www.dwlz.com/restaurantscanadian.html New Restaurants Added Desert Moon Cafe Karmelkorn Whitey's Ice Cream Fish Market, The Coffee Beanery, The Beaner's Coffee Booster Juice Texas Steakhouse & Saloon King's Family Restaurants Silver Mine Subs Restaurant Updates Jersey Mikes Subs Miami Subs Plus Nathans RUnza Mr. Goodcents Subs & Pastas Orange Julius TCBY Noodles & Company Pita Pit, The Canada Restaurant Updates Orange Julius TCBY The palm files for the above restaurants were updated also: http://www.dwlz.com/palmdownloadsTOC.html The HTML files have also been updated. "A positive mind finds a way it can be done. A negative mind looks for all the ways it can't be done." ~ Anonymous GoodbyeAnother visit is coming to a close ~ how fast the time goes when you are having a great time. Until our next visit, 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... Dotti
"I cannot relive yesterday and tomorrow isn’t here yet, so I will just deal with today." ~ Dotti Newsletter Sign UpIf this newsletter, was forwarded to you, you can sign up for it yourself at:
Dotti's Newsletter Subscription Page - http://www.dwlz.com/eletter.html
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. - 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. |
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