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Dotti's Newsletter |
December 7, 2006 |
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Issue #013 |
WelcomeHi everyone! It's that time of the month again when we get to spend some time with each other. I always look forward to these special times.I've decided to talk about water - yes, just plain old water. Many of us, including myself, really do not understand fully how very important drinking water is for us. It is truly essential to our well-being. Okay! I guess we are ready to start. Of course, don't forget your water. Find a nice, comfy chair to sit in and definitely don't forget that wonderful SMILE ☺ of yours! Water ~ How Important Is It?I've been reading a lot about how water is good for us and for our weight loss Journey. Water is essential to our well-being. Did you know that by drinking your daily allowance of water you are maintaining your health and well on your way to a successful Journey? I know that drinking 1/3rd of my water in the morning helps me to get all my water in. I like to flavor my water and that has definitely helped me get in more than my daily allowance. I have found that you must make drinking water a habit like most anything else on our Journey. Once you stop drinking your water it's hard to get back into the habit, but you must! So, how many of you have a large glass of water (preferably iced so you can maybe sneak in a few burned calories) in front of you? How many of you get your daily allowance of water in every day? Do you drink a glass of water before each meal? How about first thing in the morning? How many of you just downright HATE plain water? Okay, so what are you going to do about it? Hopefully after today's discussion you will all find a way to get your daily allowance of water in. Water fills us up. Water helps us look better. Water keeps our body fluids in balance. Water takes away excess sodium. Cold water can burn calories (according to some studies). Water suppresses the appetite. Water helps the body metabolize stored fat. Water cushions joints. Water protects organs and tissues. Water regulates body temperature. Water carries nutrients and oxygen to cells. Water removes toxins. Water maintains strength and endurance. Several preliminary studies suggest that drinking plenty of water may reduce your risk for breast and colon cancers. The recommendation is to drink eight cups (8 oz glasses) of water daily. You should add an additional cup of water for every 30-45 minute moderate-intensity workout such as walking and swimming; two cups for high-intensity activities like running and tennis. If you exercise for an hour or more weigh yourself before and after your workout; for every pound you drop, add 2 1/2 cups to your fluid intake. If you are one that has a hard time getting your daily water allowance think about using the Crystal Light tubes (add 1 to 12 oz/more water) or the Propel tubes (my favorite). They flavor my water a bit and I drink a lot more that way. As for having coffee as part of your water intake - Two hours after drinking eight ounces of water or coffee, your body holds about five ounces of water; but only four ounces from java. One ounce is not worth worrying about. But...if you are a caffeine addict ~ people who drank six five-ounce cups of coffee with 600 milligrams of caffeine - slightly more than what's in a Grande, 16 ozs, at Starbucks ~ there is reason to worry. Susan Kleiner, Ph.D., owner of High Performance Nutrition in Mercer Island, WA says caffeine addicts were found to be dehydrated but most of them weren't even thirsty. Her advice for caffeine addicts is to drink the same amount of water for every caffeinated beverage you drink. There is also another source to get your water requirement in - many of the foods you eat! I'll bet you never thought of that. I certainly hadn't. Multiply the weight (3 oz broccoli) of your serving by its percentage of water (.90) to calculate the amount of water you'll get (2.7 oz). Just one cup of raspberries delivers 1/2 cup of water! The foods listed below are uncooked unless stated. 95% water ~ romaine lettuce, soy milk, tomatoes, watercress, zucchini 90% water ~ asparagus, bell peppers, broccoli, cabbage, cantaloupes, carrots, grapefruit, honeydews, kale, mushrooms, milk, oranges, orange juice, peaches, spinach, steamed clams, strawberries, unsweetened applesauce, watermelon 85% water ~ apples, blueberries, raspberries, kiwi fruit, pears, pineapples, plums, tofu, yogurt 80% water ~ Cherries, cottage cheese, grapes 75% water ~ Avocados, bananas, baked cod, corn, hard-boiled eggs, pudding, ricotta cheese, water-packed tuna 70% water ~ baked potatoes, cooked long-grain rice 65% water ~ cooked black beans, roasted skinless chicken 60% water ~ garbanzo beans, ice cream, baked salmon 50% water ~ broiled lean ground beef, part-skim mozzarella cheese 35% water ~ bagels, white bread, cheddar cheese, Swiss cheese Less than 5% ~ dry cereal, popped popcorn Did you know that by the time you're thirsty, you're probably mildly dehydrated? Make sure you get plenty of water throughout the day. Signs of dehydration include: headache, fatigue, loss of appetite, flushed skin, light headedness and dry mouth. 19 Tips For Getting Your 8 Glasses of Water Daily Sometimes drinking our eight glasses of water a day can be a real challenge. Here are 20 tips to help you accomplish that feat! It is said by many beauty experts that drinking your water is the cheapest, quickest way to look better! That should motivate us! 1. Drink your water out of a big Pyrex measuring cup - it's a good way to keep track of how much water you are drinking. 2. Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc. 3. Make it convenient - keep a big, plastic, insulated water bottle full on your desk and reach for it all day. 4. When you have juice (apple, grape, or orange) fill half the glass with water. 5. When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades. 6. Have one glass every hour on the hour while at work. When the work day is done your water quota is met. 7. Substitute a cup of hot water with a drop of honey for tea or coffee. 8. While at work, get a 20 ounce cup of ice and keep filling it up from the office water cooler. The key is drinking with a straw - you take bigger gulps and drink much more. 9. Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes - it's refreshing and helps get in a serving or two of fruit. 10. After each trip to the restroom, guzzle an eight-ounce glass to replenish your system. 11. Don't allow yourself a diet soda until you've had two to four glasses of water. You will find that you won't want the soda anymore or that just half a can is enough. 12. Let ounces of water double grams of fat: When eating something containing 10 grams of fat, I drink 20 ounces of water. 13. Drink two full glasses at each meal, one before and one after. Also, drink one glass before each snack so you don't eat as much. 14. Carry a small refillable water bottle at all times and drink during downtime; while waiting in a bank line, sitting on the train, etc. 15. Use a beautiful gold-rimmed glass and fill it with cold water from the tap. 16. Drink two glasses of water immediately after waking up. 17. Bring a two-liter bottle of water to work and try to drink it all before you leave work. If you don't finish, drink it in traffic on the way home - it's like a race. 18. Always keep a 24-ounce bottle of water handy while watching TV, doing laundry, making dinner, etc. 19. Add drinking two glasses of water to your daily skincare regimen. Drink, cleanse, moisturize, etc., then drink again. Now that we are in the "holiday" mode drinking our water is even more important as we rush from here to there with little thought to taking care of ourselves. Make sure you always have your water bottle with you and refill it often. This will help keep you hydrated and keep you from overeating while on the run - giving you that "full" feeling. It will also keep your spirits high and a smile on your face! Resources ** June 1999 issue of American Health Quotes to Lift Your Spirits"You can't change the past, but you can ruin the present by worrying over the future."~~Anonymous"They may forget what you said, but they will never forget how you made them feel." ~~C.W. Buechner "I don't want to be perfect, I just want to be a little better each day. And it's working." ~~Anonymous 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, friendship and  ~ 24/7. 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 since I've been back from my Thanksgiving vacation. While on vacation I just could not get into the swing of things with Program or my sleep. I did not have my Enjoying Weight Loss Hypnosis CDs with me, so didn't have that to fall back on during this time. The main thing is that I took the focus off me and my Journey and couldn't get it back until I got home. I know that my hypnosis CDs would have helped me. They always have in the past. There was just too many temptations added with too little sleep and will power.Al and I spent Thanksgiving week in Spokane, WA with our son, LeRoy and our bestest friends, Jim & Tammy, and their wonderful family. It was especially nice this year because our grandson, Hunter James, turned 1 on November 21st. We had a wonderful celebration. Below he is on his favorite birthday present from Grampy Jim, a rocket; on the right he is slowly attacking his birthday cake. I cannot believe how grown up he has gotten. He is saying some words now and walking!
Since I've been home I've lost 3 of the 5 lbs I gained with 2 more on the way out. I'm back to drinking all my water and staying within my points for the day. I've listened to my Enjoying Weight Loss Hypnosis CDs with Dr. Roberta Temes twice already which has helped immensely with my getting my FOCUS back and getting back in control of my Journey. I'm hoping to add my exercise back into my program soon. Al and I did get a lot of exercise at one of Portland's Largest Craft Fairs on Friday. We were on our feet all day. This was a first for Al and he had a lot of fun too. On Sunday I had to go to Urgent Care for my right foot. I stepped out of bed and about fell on the floor with heel pain. I was told it was most likely Plantar Fasciitis and that there was also a small bone spur on my right heel. Now, after being on anti-inflammatories, the pain has subsided some. I have an appointment with a podiatrist on January 4th for further evaluation. 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.
Al's Essays on Weight Loss and MaintenanceAl has written many in depth essays on Weight Loss and Maintenance and they are now available on the website!
You can find Al's Essays on Weight Loss and Maintenance at: Comic ReliefDiet Totals 758-Pound LossI have dieted continuously for the last two decades and lost a total of 758 pounds. By all calculations, I should be hanging from a charm bracelet. I have done a lot of kidding around with Weight Watchers, but it is the only organization in which I ever lost a great deal of weight. But I fought them. Every Tuesday morning, a group of us had to "weigh in" before the lecture. Our ritual was enough to boggle the imagination. We got together a check list of precautions before we actually stepped on the scale. Bathroom? Check. Water pill? Check. Have you removed underwear, wedding rings, nail polish? Check. Set aside shoes and earrings? Check. Are you wearing a summer dress beneath your winter coat? Check. The first week I stepped on the scale and my instructor said, "You have gained." (Next week, I cut my hair.) The next week, she said, "You have lost eight ounces, but that is not enough." (I had the fillings in my teeth removed.) The third week, I had dropped a pound, but my instructor was still not pleased. (I had my tonsils taken out.) Finally, she really chewed me out. She accused me of not sticking to the diet and not taking it seriously. That hurt. "I didn't want to tell you," I said, "but I think I am pregnant." "How far?" she said coldly, clicking her ballpoint pen to make a notation on my card. "Possibly three days," I said. She glowered. "Any other excuses?" "Would you believe I have a cold and my head is swollen?" "No." "How about I was celebrating the Buzzard's Return to Hinkley, Ohio, and had butter on my popcorn?" She tapped her pen impatiently on the card and stared at me silently. "Lint in the navel?" I offered feebly. "How about first one at the trough?" she asked dryly. I learned quickly never to argue with a woman who had the scales on her side. I saw my old instructor the other day and she eyed me carefully and said, "When are you returning to class?" "As soon as I have my appendix removed," I said returning her gaze. I'm not sure, but I think I heard her moan. ~ by Erma Bombeck PurFoods Fitness
Stress Busters to Help You De-StressRecognize that some of the greatest discoveries and learning experiences started out as mistakes or failures.Remind yourself to relax. [This is one I have to work on] Three 20-minute walks each week can produce health and relaxation benefits. Learn something new just for the pure fun of it. Give yourself a lift by boosting someone else. 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♦ 2 oz Applegate Honey & Maple Turkey Breast wrapped around 2 bread-and-butter pickles [80 calories]♦ 1/4th cup hummus, 3 carrot sticks [80 calories] ♦ 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin [85 calories] ♦ One 1 oz package tuna jerky [90 calories] ♦ 1 bag Baked! Cheetos 100 Calorie Mini Bites [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 PDF 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 handy electronic 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.Burning Off What You EatThe numbers below are based on an 150 pound person. Remember, the more you weigh the more you'll burn off when you exercise. The numbers below sure put things into perspective, don't they?♦ Cheese Pizza, 1 slice [153 calories] ~~ 17 minutes of cycling ♦ Chips, 1 oz bag [149 calories] ~~ 33 minutes brisk walking ♦ M & M's, 1 oz [140 calories] ~~ 21 minutes leisurely swimming ♦ Vanilla Ice Cream, 1 cup [269 calories] ~~ 30 minutes cross-country skiing Snack RecipeIf you like Quesadillas, you'll like this recipe ~Veggie-Filled Quesadillas ♦ 2 small green and/or red sweet peppers, cut into thin strips ♦ 1 small red onion, cut into thin 1-inch strips ♦ 2 tsp. olive oil or cooking oil ♦ 1/2 tsp ground cumin ♦ 1/2 tsp chili powder ♦ 2 tbsp snipped fresh parsley or cilantro ♦ 1/3 cup light cream cheese (tub style) ♦ 5 6- to 7-inch flour tortillas ♦ Salsa is optional Preheat oven to 475 degrees. Cook peppers and onion in 1 tsp of the hot oil for 3-5 minutes or until crisp and tender. Stir in cumin and chili powder. Cook and stir for 1 more minute; then stir in parsley. Set aside. Spread cream cheese over half of each tortilla. Top with pepper mixture. Fold tortillas in half over pepper mixture, pressing gently. Place tortillas on large baking sheet. Brush tortillas with remaining oil. Bake for 5 minutes. Cut quesadillas into wedges. Serve warm. Top with salsa, if desired. Makes 10 servings 85 calories, 3 g fat, 4 mg chol, 118 mg sodium, 11 g carbs, 1 g fiber, 2 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.
~~Dotti
Food FindsSome more great food finds.♦ Chewy Granola Sugar Free Breakfast Bars (Russell Stover), 1 bar [100 cal/5 g fat/7 g fiber/19 g carbs] ♦ Apple Cinnamon Free Breakfast Bars (Russell Stover), 1 bar [100 cal/6 g fat/7 g fiber/13 g carbs] ♦ Blueberry Sugar Free Breakfast Bars (Russell Stover), 1 bar [100 cal/5 g fat/5 g fiber/15 g carbs] ♦ Cinnamon Bun Sugar Free Breakfast Bars (Russell Stover), 1 bar [100 cal/6 g fat/7 g fiber/13 g carbs] ♦ Caffee Hazelnut Gourmet Mocha, Hazelnut Chocolate Flavor (Bellagio), 1 packet [110 cal/2.5 g fat/0 g fiber/23 g carbs] ♦ Caffee Francaise Gourmet Mocha, French Vanilla Flavor (Bellagio), 1 packet [110 cal/2.5 g fat/0 g fiber/23 g carbs] Who Knew...Excerpts from "Who Knew?" by David HoffmanOur Journey is not just about weight loss; it's about constantly learning new things... A portrait of Franklin Delano Roosevelt appears on the dime because of his work on behalf of the March of Dimes and its battle against polio, the disease that crippled him. A dime has 118 ridges around the edges. The number of cricket chirps you count in a fifteen-second interval, plus thirty-seven, will tell you the current temperature. The name Nike emanates from Greek mythology; appropriately, she was the winged goddess of victory. Dip RecipeThis is a great dip for veggies. This dip thickens when refrigerated for several hours.Roasted Red Pepper Dip ♦ 1 large red pepper ♦ 3 garlic cloves, skin left on ♦ 1 cup non-fat sour cream ♦ 1 cup yogurt cheese **see below for recipe ♦ 1 tbsp granulated sugar ♦ 2 tsp chopped fresh sweet basil On a broiler pan, place the red pepper and garlic cloves. Broil about 4 inches from the heat, turning occasionally, until pepper is completely blackened. Place red pepper and garlic into a paper bag or plastic bag to cool. Peel red pepper and garlic. Place in blender. Add sour cream, yogurt cheese, sugar and basil. Blend until red pepper and garlic are finely chopped. Refrigerate for several hours. Makes 2 1/2 cups 2 tbsp: 20 calories, 0 g fat, 0.5 mg chol, 23 mg sodium, 0 g fiber, 2 g protein Yogurt Cheese ~ a great substitute for cream cheese or sour cream ♦ 4 cups plain skim milk Line strainer with 2 layers of cheesecloth and place over deep bowl. Spoon yogurt into strainer. Cover loosely with plastic wrap. Drain for 24 hours in refrigerator. Discard whey in bowl several times as yogurt drains. Store yogurt cheese in covered container in refrigerator. Makes 2 cups 1/2 cup: 131 calories, 0.3 g fat, 4.8 mg chol, 185 mg sodium, 0 g fiber, 13 g protein Organizing Tips♦ Keep a checklist with your gym bag to remind you to pack your towel, gym shoes, etc.♦ Create standard packing checklists for your trips, business meetings, etc. ♦ Keep a running list of items you have to buy ~ groceries, office supplies, pharmacy. Make sure it is handy to add to when you run out of something. ♦ If you bring the same things every trip keep those packed in a special bag. I do this with my toiletries, meds, heating pad ~ keeps me from always having to remember to pack them. ♦ Never leave a room without improving its appearance. Pick something up and put it away. Resources ** The One-Minute Organizer, Plain & Simple by Donna Smallin Ways to Cut 100 Calories♦ Cut back on nibbling/sampling during cooking. Did you know that 4 tbsp of beefstroganoff contain 100 calories, as does 3 tbsp of homemade chocolate pudding. It all adds up! ♦ Replace 2 ozs of corn chips with 2 ozs of Snack Well's wheat crackers. ♦ At Burger King have a Whopper Jr. sandwich with regular fries instead of a Whopper with Cheese sandwich. ♦ Have 3/4 pint of fresh strawberries on top of your ice cream instead of 3 tbsp of strawberry topping. Food "Sell By" Dates - What do they really mean?I found this article, written by Suzanne Havala Hobbs, DrPH, RD, University of North Carolina, very interesting with facts I never knew.According to Dr. Hobbs, many states require food manufacturers to mark perishable foods with a date so that customers can gauge product freshness but there is not a uniform system since there are no federal regulations requiring products to be dated. Below is a guide to the most common terms and what they really mean. "Sell-by" dates let stores know how long products can remain on the shelves. They are also used as guides for rotating stock. The sell-by date takes into consideration the length of time a product typically sits on the shelf at home after purchase. Perishable foods remain good for a period of time after the sell-by dates, assuming that they have been properly stored. Use your eyes and nose to judge product freshness. For example, milk, cheese and yogurt that have changed color should be thrown out. 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: Canadian restaurant updates can be found at our Canadian Restaurants TOC page at: "Do what you can, with what you have, where you are." ~ Theodore Roosevelt Past Dotti's Weight Loss Zone ConferencesIf you would like to share some of the fun we have had at our conferences of the past check out our conference pages by clicking on your desired year: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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