Dotti Dotti Dotti's
February 5, 2007    
Issue #017


It's so nice to sit here and visit with you again.  I've had a very busy month.   DWLZ has had over 1.1 million visitors for the month of January.  WOW!  I'm so glad to see so many folks starting their healthy, new Journey. 

I thought today we would talk about binges.  What can we do to avoid them?  How do we cope with them when they appear?  Let's see if we can get ourselves armed with the necessary knowledge to deal with them. You do know that TOGETHER we can do anything! 

Okay, it's that time when we grab our water and find our way to our comfy chair. I already know you all have that beautiful SMILE of yours going strong. All right! 

Binges ~ How do we cope?

How many times have you stopped and bought something to eat that you don't even like and when you weren't even hungry?  I'll bet it's happened a lot to you because it has certainly happened to me many times throughout my life.  It usually happens when I'm dealing with some "feeling" ~ feeling stressed, feeling tired, feeling irritable, feeling sad, feeling jealous, feeling lonely ~ you get the picture. This seems to happen most when we least expect it and when we are not strong enough to fight it. If you sit down after one of these "episodes" you will most likely find the culprit.

I remember a particular time while I was out and about with my best friend.  We bought this new "cookie" that we'd heard about and wanted to try.  It was very points-friendly and we were being good and staying on Program.  We each took a bite, and then another and another, saying all the time how this cookie is not that good.  Well, you guessed it.  We ate the whole thing!  And why?  We weren't really that hungry, it wasn't very good, and even if it was low in Points it was still Points we had to be accountable for; Points that could have been used on something that made us say, "This is great!" So, why did we eat it all?  I'd say several reasons - the most obvious was it was there.  Pitiful but true.  Factor in that it was going to be a great Points-friendly snack and there you have it. And we were feeling hungrier than we should have, because we hadn't eaten when we should have. 

It's always a good plan to sit down and think about why you had the binge in the first place.  Were you tired?  Stressed?  Food is a comfort to us.  We cannot get away from that but we can be prepared to handle our binges better; to prevent them from happening as often.

Geneen Roth of Prevention Magazine sums it all up ~ "When you binge, you are using your drug of choice to deny, swallow, or escape your feelings."

A couple of ways we can handle our binges is to make sure we are doing these things:

           Get at least 6-7 hours of uninterrupted sleep each night
          Keep hydrated; drink 6-8 glasses of water a day
           Practice keeping good thoughts in your mind; positive affirmations and good visuals
             of Success
          Don't keep saying, "I should..."  Instead create habits you are willing to stick to
           Create an exercise program you can live with, not one you will make excuses not to do
          Don't think about food 24/7; make sure you don't deny yourself your favorite foods; in the
             long run you will eat them anyway; work them into your meal plan
          Eat regular meals and eat frequently; helps with your metabolism
           Make sure you eat enough! Going too long without food makes you ravenous; combine that
             with a moment of lost control; and that spells disaster
          Eat more of your calories at breakfast and snack times
          Reward yourself often for all your successes, both large and small; make it a non-food
          Plan your snacks so you won't be caught unawares
          While away from home always have an insulated lunch bag with foods you can quickly
             grab when a binge hits
          Instead of solving "conflicts" with food, resolve them; you'll be a much happier person,
             inside and out
          Eat your food more slowly giving you time to learn how to stop eating when you're full
          Pamper yourself often; take a long, hot bath with no interruptions; read a magazine
             you've been wanting to get to; take time for YOU

I've had many people email me with this dilemma ~ "Help!  I binged big time last night and today the scale says I'm up five pounds. How can that be? Did I really gain that overnight?"

I don't know about any of you but my scale works that way too and there were times I wondered the very same thing many of you are emailing me about.  Now, really, no matter what I binge on there is no way the scale can jump that much, is there?

Yes, the scale can jump up that much but don't worry because most likely it is not actual pounds of fat.  You would have to eat 17,500 calories to gain five actual pounds. One pound accounts for 3500 calories so you can see that you most likely added water weight. 

This is good news!  Why? By making a few adjustments the next day you can turn around your night of binging.  If you ate a lot of salty foods, drink extra water - yes, water.  Water flushes out the sodium.  Try increasing your activity and eating some higher fiber foods.  Stay positive and KNOW that your binge was not the end of your healthy lifestyle.  It was what it was - a binge.  You can either turn it around or use it as an excuse to go off your Program. It's your choice.  It's always been your choice.

Binges are probably always going to happen now and then.  After all, we are human. I hope after our time today you feel you are a bit more prepared to ward off a binge and if a binge should happen, you are prepared to turn it around and stay on Program. I know I've learned quite a bit today and loved sharing it with all of you.

You can do this!  Knowledge is power!

Good luck to you all on your Journey to a healthier, happier, thinner and more confident YOU.  You all have it within yourselves to be the best you can be.  It's up to you.  I'm rooting for you all. 

Best wishes,
     Hugs! Dotti 

Quotes to Lift Your Spirits 

"Just remember ~ when you think all is lost, the future remains." ~~Bob Goddard

"Let us not be content to wait and see what will happen, but give us the determination to make the right things happen." ~~Peter Marshall

"Sometimes it is more important to discover what one cannot do, than what one can do." ~~Lin Yutang

Come Join the Fun!   Online Friendships are real friendships 

Do you want some extra support during your Journey? Would you like to have a place you can call "home" and be yourself at? Our Message Board is just the place.  It's home to all our Zonie friends who share their Journey experiences and are always willing and ready to offer support, laughs, friendship and Hugs! ~ 24/7.  Our new DWLZ Message Board is at:  Don't forget to register if you haven't already done so.  

My Journey Back to Goal 

A little about my Journey back to Goal... Program is going well and I am hanging in there. I'm coming off an extremely busy month on DWLZ. We had over 1.1 million visitors to DWLZ in January. I've managed to lose another pound and a half - down 43.5 lbs.   I'm so thrilled to see so many getting started on their healthy, new lifestyle.  The key is to always WANT this healthy lifestyle and to keep on keeping on.

I'm pleased to report I'm just about off all my meds except my Requip for my RSL (restless leg syndrome).  I've been dealing with RSL since I was a teenage and there is nothing worse than your "restless" legs keeping you awake and uncomfortable.  I'm finally off my Ambien completely and have not missed it.  I'm falling sleep okay now too.  I've also been weaning myself off of another med that can cause insomnia and irritability.  I can certainly see the results.  I'm feeling better than I have in a very long time.  My next goal is to try and get myself on a sleeping schedule at night when everyone else sleeps!  For now though, I'm happy to be sleeping without the Ambien.

As I said above, my sleep schedule is still off but it's pretty regular so that's a good thing.  I am trying to get at least 6 hours sleep as I know a lack of regular sleep for 6-7 hours a night can hurt your weight loss efforts.  Plus, we feel better when we are well-rested. I'm working from about 8 pm to 6-8 am and then hitting the sack until around 2 pm.  I've decided to listen to a good friend of mine who said she works when she can and sleeps when she can sleep; no worries.  She is recovering from cancer and is doing very well.  This has worked well for me while in this transition of getting off my meds.

The bad thing about this schedule is I don't know when to eat!  I get up and have my "breakfast" but then I'm at a loss as to when to eat and most times I'm not hungry until it's time to go to sleep.  It's been quite the struggle getting the right foods and meals in.  I've tried to keep my focus on getting lots of water in and keeping under my Point allowance for the day (not much of a problem there!). 

I've been wearing my Merrill Slip-Ons with my inserts while I'm in the house - all the time and it's made quite a difference in my pain level.  I don't go barefoot at all anymore and that's quite an accomplishment for me.  I want to say Thank You to all of you who've sent me emails of concern.  I've loved having everyone's advice in this area.  You just never know when one of the ideas works for you.  THANK YOU!

As for my exercise and activity level I am slowly working on that.  I tried my new Nordic Track Strength machine and loved it.  I've only used it once but I'm hoping to get on some kind of schedule.  This is going to be a challenge for me as I'm a cardio person through and through. 

I love my Elliptical and don't mind using the treadmill.  I feel the Elliptical gives you a better workout.  Using weight machines have always been a challenge.  We'll see.  I'll take it One Day at a Time like I do with most things. 

Al and I also like to walk a couple miles outside (I prefer it NOT to be raining—which is hardly ever the case in winter here in Vancouver, WA) so we've been trying to do that too.  I do 2 miles pretty easily with no pain (of course it helps when we walk a mile, stop at Starbucks, have a coffee and read a bit, then head back for the last mile). 

Dotti's gym
I have no excuse
not to exercise!
I tried my new
Nordic Track Strength
Machine (leaning on
it in pic to the left)
and liked it. Now I
need to use it on a
regular basis. I
prefer the Elliptical
over the Treadmill
but will do both.
Dotti's gym

Below are a few photos of our grandbaby Hunter.  He is getting so big.  He has not been feeling well.  He has RSV and it's not been a picnic for him. Being the trooper he is though a smile is not far away.  Isn't he just the cutest baby?  I know, I'm a bit prejudiced. 

Our Precious Grandson, Hunter
He is growing up too fast!
Dotti DWLZ Hat
Yes, I do know of a good
website now that you asked
Dot in snow remnants

Al and I enjoyed the
weather in January
as you can tell by the
pic on the left.

I snapped this pic of Al and
Carole (aka Burtrude on our
Message Boards) at a
lunch at Sweet Tomatoes.
Don't they look happy?
And wonderful?

Al Carole 1_07

My Journey continues to be one that I must always stay on top of.  There are so many temptations thrown in our face and unless we are "strong" and "focused" on our Program we will give in to them.  My Enjoying Weight Loss Hypnosis CDs with Dr. Roberta Temes are one of my best "tools" on this Journey to help me stay strong and focused on my Program.  They are always available when I need them most.  They are also great to listen to even when I'm doing great on Program.  Who doesn't want to hear positive words?  Who doesn't want to hear, "You can do this!"? 

If you are interested in learning more about Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs you can read our review at They really are an invaluable tool on my Journey which I continue to use often.

The Hypnosis Network has extended its New Year's resolution special ~ Enjoying Weight Loss is only $97, a savings of $22 off the regular price.

Click Here to go directly to their site and find out more about the Hypnosis Network, and how you can order your CDs.

THANK YOU all for your wonderful support. It's always so nice to know we are traveling this road together; that we are never truly alone on this Journey; that there are always helping hands to get us over the hurdle; that a HUG will be waiting when needed and most of all, that we have each other - ALWAYS!  I know I repeat this often but it's so true and I like to always remember that I could never do this Journey alone.  You all are a big key to my continued success and perseverance on Program.

Hugs! Dotti   

Al's Essays on Weight Loss and Maintenance

Al has written many in depth essays on Weight Loss and Maintenance and they are now available on the website!   

"You are worth whatever it takes to make your success a reality.
Always believe that because it is the truth!"


You can find Al's Essays on Weight Loss and Maintenance at:

Penny's Low Fat Desserts 

Do you like to keep healthy sweet snacks on hand that work within your plan?   Try these!  They are big and healthy snacks that are individually wrapped in a single serving size—no guessing with these big portions.  See what others are saying about their muffins and cookies by visiting the Penny's website:

Penny's Low Fat Desserts have 10 flavors of muffins and 10 flavors of cookies.  Penny's website describes their cookie flavors such as Chocolate Chip, Snickerdoodle and Oatmeal Raisin—and 7 others to choose from!  Muffin flavors include Apple-Cinnamon, Orange-Cranberry and the yummy Black Forest (chocolate and cherry) and 7 other muffin flavors!  They have assortment boxes so you can try the different flavors.

noteTake advantage of 10% off when you order 2 or more boxes of Penny's  Low Fat Desserts through February 14th!  

When in the cart, enter the special code:  LOVEM 

Penny's Website: 

Sign up for Penny's newsletter—they are short and sweet:  the next topic is about how our environment affects food choices and how snacking can help!  

Message Penny directly:  or call (866)-221-5109

You can also message Penny in the DWLZ message board:  "Foods that keep us OP"

Comic Relief   

10 Things To Do Before You Weigh In

10.   Remove nail polish.
9.     Clip your toenails.
8.     Take the ribbon from your hair.
7.     Shave your legs.
6.     Loofah your elbows.
5.     Trim your split ends.
4.     Two words: Bikini wax.
3.     Blow your nose.
2.     Take out your contacts.
1.     Exhale!

Thank You Chuck!

Additions to Chuck's Original List Above

1.    Nurse the baby.
2.    Clean the lint out of your belly button.
3.    "Leave off the hand lotion - who needs to retain moisture at a time like this?"
4.    Go pee.
5.    Take off your shoes.
6.    Take off your work ID badge (lord knows it weights a few grams)
7.    Take off your jewels (we know you love them, but they must weigh a ton!)
8.    Take off your belt, your socks, your suspenders, etc.
9.    Empty all of your pockets.
10.  Pee a second time.
11.  Now exhale and pray....
12.  Get that short, short haircut. (It will grow back.)
13.  See a sad movie and cry (more water loss).
14.  Remove underwear. (Nobody will see under those heavy outer garments?!)
15.  Remove your contact lenses.
16.  Clean out the ear wax.
17.  Spit out the gum, it can make the difference....
18.  Try to balance on one foot when the mentor is not looking.
19.  Wear no makeup - it weighs something and besides now that you are  losing weight you do
       not need beauty enhancers.

Thank you Lisa, Melinda, Stephanie, Susan, Terry & Heather

De-Stress Your Life

Pop bubbles.  Sure it sounds ridiculous but you go ahead and pop a couple sheets of those plastic air bubbles used in packaging.  You will be surprised at how relaxing it really is!

Make sure you always have some "humor" close by for those stressful times.  Sometimes just reading a humorous book or watching a funny movie will de-stress you in no time.

Have a glass of water instead of that second cup of coffee.  Caffeine will increase your alertness but in the long run caffeine will leave you jittery and irritable. [I don't know about you but that stresses me out even more!]

Software You Can Use!

The Weight Commander is an awesome program for your Journey.  I highly recommend it to everyone who is 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 be successful on your Journey.  

Ways to Cut 100 Calories 

           Try mixing your salad dressing with an equal amount of the fat-free version.
          Grab a bottle of spring water with fruit flavors (0 calories) instead of bottled soda and tea.
          Turn down the "supersizing" at your favorite fast food restaurant.
          Stick to a glazed donut instead of a powdered one.
          Instead of Granola or Muesli switch to Wheat Flakes or Oat O's breakfast cereal.  

DWLZ Cookbooks One and Two

Have you ordered your DWLZ Cookbooks yet? These cookbooks are filled with recipes that are Zonies' favorites, dishes that are delicious but on program, with nutritional information listed. This is two books in one package: DWLZ Cookbooks Volumes One and Two. The recipes are easy to make and don't use hard-to-find items. They are together in one PDF file, viewable in your free Acrobat Reader (Version 5 and higher). These make wonderful gifts.

SuperPower Food

Peanut Butter* - Peanut butter builds muscle and burns fat - a win, win situation, don't you think?  Try adding some peanut butter to an apple or a few whole-grain crackers.  Peanut butter is great in smoothies too; Al loves peanut butter in his.  

Olive Oil - Olive oil is great for controlling cravings.  It is made of the "good" unsaturated fat, which will help you eat less because it helps control your food cravings.  Another good reason for including Olive Oil in your diet is that it helps burn fat and helps keep your cholesterol level in the normal range. 

Info from "Prevention - Healthy Woman"

* Because of its high fat content, Peanut Butter must be eaten in moderation! Please check your nutritional labels before eating.

Receive a 1 day shopping pass to Sam’s Club  

Our friends at Philly Swirl are still offering a one day shopping pass to Sam’s Club. Go to to get your Free 1 day pass to Sam’s Club. Shop as if you were a member all day and don't forget to stock up on

Philly Swirl’s Sugar-Free, Fat-Free Swirl Pops
[10 cal/0 g fat/1 g fiber/4 g carbs]

Keep your freezer stocked with these great 10 calorie pops which can be enjoyed anytime throughout the year. If you are interested in learning more about the Philly Swirl products please visit them at and drop them a line. They would love to hear from you. Psst...don’t forget to pass the word! We want to see these awesome Sugar-Free, Fat-Free Swirl Pops remain available to all of us on our Journey. Let's take the power we have to make a difference by passing the word about these awesome pops and keeping them available to us in the future.  

Vegetarian Casserole 

I made this recipe last week for Al and I and we liked it. The flavor is awesome and it is something I would make again.

     Vegetarian Casserole

          6 baking potatoes, sliced
          1 large onion, sliced
          2 large carrots, peeled & sliced
          1 zucchini, sliced
          1 yellow squash, sliced
          1 11-oz can Mexicorn, drained
          1 cup frozen peas, thawed & drained
          1 cup sliced fresh mushrooms
          2 1/2 cups canned tomato sauce with roasted garlic (I used Hunts)
          1/4 cup low-sodium soy sauce
          1 tsp dried thyme
          1 tsp dry mustard
          1 tsp dried basil
          2 tsp chili powder
          1/2 tsp ground cinnamon
          1/8 tsp dried rosemary
          2 tbsp dried parsley

Spray inside of slow cooker with cooking spray.  Layer the potatoes, onion, carrots, zucchini, squash, Mexicorn, peas and mushrooms.  In a separate bowl, combine the remaining ingredients and mix well. Pour the tomato mixture over the layered vegetables.  Cover and cook on low heat for 10-12 hours or high heat for 5-6 hours.

Makes 8 servings

Per serving: 205 calories, 0.7 g fat, 0 mg chol, 1075 mg sodium, 47 g carbs, 6 g fiber, 7 g protein 

Adapted from The Busy Mom's Slow Cooker Cookbook

Pizza Fit'n Free 

Here's a note from Eric at Pizza Fit'n Free...

Pizza Fit'n Free...a pizza lover's pie in the sky!

That's right, Pizza Fit'n Free, America's fat free pizza has put pizza back on the menu of dieters all across the country with its hearty 252 calorie 7" personal sized pizza. What's the secret?...well, to start with Pizza Fit'n Free contains no fat, no sugar, and is low in sodium Ok, Ok, so the nice people at Pizza Free have created a healthy version of America's favorite junk food but how does it taste? what our customers are saying about Pizza Fit'n Free:

"Pizza Fit'n Free pizza has all the taste and flavor of take out pizza without all of the fat and calories. They keep me on track with Weight Watchers without feeling deprived. You can consider me a lifetime customer!" - Jennifer (Indiana)

Visit our site to read over 600 reviews from customers all across America.

Each pizza contains REAL dairy mozzarella cheese (no fat substitutes), a traditional white crust, and flavorful sauce. Pizza Free has patented a process that allows the fat to be processed out of the cheese; this process is similar to how fat is processed out of milk. As a result, Pizza Free has created a product that tastes like a normal pizza should taste.

Place your order and, within days, a friendly postal-service employee will deliver your pizzas right to your home or office! You can read more about our revolutionary product online at:

Food Finds 

I discovered a couple good Spaghetti Sauces to go with our new whole wheat pasta find.  Can you say YUM and filling too!

          Healthy Harvest Whole Wheat Blend Linguini (Ronzoni), 2 oz dry
             [180 cal/1 g fat/6 g fiber/42 g carbs]  This was a great buy at Super Wal«Mart for 94 cents!
          Whole Wheat Pasta, Penne Rigate (Heartland), 3/4 cup dry
             [190 cal/1 g fat/5 g fiber/39 g carbs]
          Four Cheese Spaghetti Sauce (Del Monte), 1/2 cup [70 cal/1.5 g fat/3 g fiber/15 g carbs]
          Classic Italian, Roasted Garlic & Onion Spaghetti Sauce (Hunts), 1/2 cup
             [50 cal/5 g fat/3 g fiber/10 g carbs]
          Mexicorn (Green Giant), 1/3 cup [70 cal/0.5 g fat/1 g fiber/14 g carbs]

Mail Bag ~ Emails of Support

I receive many emails daily.  I do read each and every one of them.  It breaks my heart that I am not able to answer each and every one of them. DWLZ has grown so much since I first created it on Sept 20, 1998 - we have had over 47,231,255 visitors! 

Many of the emails I receive show that a lot of people believe that I have this large staff to help me run DWLZ and to keep it updated. That is simply not true.  Dotti's Weight Loss Zone has always been run and updated by me...Dotti. The site has continued to grow, and my wonderful husband, Al, is now helping me as well, since it has become too much for me to handle alone. 

On my Message Board, we do have a volunteer "staff". It's a staff of Zonies who share the same dream I do of having a safe, fun, loving community where all of us on our Journey can share each others dreams, successes and climb up that mountain called SUCCESS. Without them we would not have a DWLZ Message Board, as I could not possibly run it alone, while running my website.  From the bottom of my heart I thank all our friends on the Message Board who help keep it the wonderful "home" it is.

So, that all being said, I would like to share a few emails I have received telling me how much they appreciated Dotti's Weight Loss Zone and how it has helped them on their Journey. These emails really help me to keep on keeping on with DWLZ.  THANK YOU!

  • "I just wanted to thank you for your wonderful website and all of the time, care and upkeep you give to it. I am a Weight Watchers member and I love your website.  I was going to have a piece of Carvel Ice Cream Cake last night and I knew I would find the points value on your restaurant list.  That restaurant points lists as well as all your features help to keep me on track.  With the help of my WW leader and your website I have dropped 46 ½ pounds, with more to go. Thanks so much! Take care"

  • "I just wanted to take a moment to thank you.  Your site has really helped make Weight Watchers easy for me. I check it (the restaurant section) every time I have lunch plans with a customer.  I have my order planned before I even leave my desk. Kudos on all the work you've put into your site.  I have referred your site to many coworkers and friends."

  • "I just want to thank you for making this website. It is so unbelievably convenient and useful. Thanks again and keep up the great work!"

Buttercup Squash

Buttercup Squash is a winter squash which is shaped like a small, green pumpkin with bluish-gray narrow stripes and has a "cap" on its blossom end. When the Buttercup Squash is cooked it tastes a great deal like a sweet potato. It is usually available from late summer through the winter months. When buying the buttercup squash always buy it with the stem attached.  If you notice the stem is blackened or greenish do not purchase as it will not be tasty at all.  Buttercup Squash will keep from 3-6 months in a cool, dark place.  When preparing Buttercup Squash discard the seeds and strings before cooking.  Peel after cooking.  You can bake, steam or simmer your Buttercup Squash. The nutritional facts on the Buttercup Squash, per 1/4th medium, are:

1/4th Medium = 49 calories, 0 g fat, 2 g fiber, 11 g carbs, 0 g protein  

Did you know...   

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

A.C. Gilbert, the man who invented the Erector Set, was also a physician [Yale Medical School] and a Gold Medalist [pole vaulting] at the 1908 Olympic Games.

The highest price ever paid for an item listed on eBay was $4.9 million ~ for a Gulfstream II Jet.

The silhouette on the NBA logo is a portrait of Jerry West.

In the scene in Toy Story 2 where Tour Guide Barbie cuts loose and dances, animators modeled her moves after Ann-Margret's moves in Viva Las Vegas.

Little Known Facts About Well-Known Stuff by David Hoffman

Smoothie Recipe

     Berry Smoothie

          1/2 cup low-fat milk
          1/4 cup frozen blueberries
          ♦ 1/2 cup frozen strawberries
          1/4 cup fat-free raspberry yogurt
          2-3 ice cubes

In a blender, mix all ingredients at high speed.

Makes 1 serving

1 serving: 162 calories, 1.5 g fat, 29 g carbs, 3 g fiber, 8 g protein

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.

Click Here to read our review of PurFoods Fitness ~ we have tried these meals and they are delicious! 

If you prefer you can Click Here to go directly to the PurFoods Fitness website to find out more about this wonderful program.

Friends... What a Wonderful Blessing They Are

I have been very blessed with a Bestest Friend, Tammy, for over 29 years.  We truly seem like "twins separated at birth".  Isn't it nice to have that special someone who is always there for you, in good times and bad, and who always loves you "no matter what"? 

I've also been blessed with many more friends over the years. They truly are the joy of my life and I'm blessed to have them in my life.  Thank you to all my friends out there who stand beside me and are always there for me, no matter what. 

          A friend will laugh in all the right places when you give a speech.
          A friend will go with you to all the sales on Black Friday at 5 in the morning.
          You can send your friend a newspaper clipping, or anything for that matter, without a note.
          A friend will never say, "you missed a spot" when you vacuum or clean your house.
          A friend will never let you go to a scary doctor's appointment alone.
          A friend will always split a dessert at your favorite restaurant.    

Magnesium ~ Why Do We Need It?

As I've been studying up on the effects of Magnesium I've learned quite a few things. I have RLS, better known as Restless Legs Syndrome.  I have had RLS since I was a teenage and it's only gotten worse over time. I am taking Requip (the only FDA approved drug to treat RLS) to help alleviate this nuisance, as I call it.  Requip is also used for Parkinson's Disease.  There are side effects like intense drowsiness and you can, over time, develop a tolerance so that you need a higher dose.  You may also find that if you stop taking Requip your RLS will get worse.  As you can see I'm not painting a pretty picture, am I?  It's the story of most drugs, isn't it?  Let me tell you how happy I was to read that Magnesium is a natural muscle relaxant which calms spasms and twitches that either cause or aggravate RLS - all without side effects.  You can bet that I'm going to work on getting my 400 mg daily of Magnesium, if for that reason alone. 

Magnesium keeps calcium dissolved in the blood which helps prevent painful kidney stones.  I've had kidney stones in the past so I know just how painful they are and I don't want to develop any more. Magnesium also helps prevent "hardening" of the artery walls, relaxing the blood vessels, lowering blood pressure and keeps calcium dissolved in the blood, preventing calcium deposits which cause clogging of the arteries.  Did you know that Magnesium can also defuse headaches? It sure can, according to research.  Magnesium relaxes the blood vessels and muscles, regulates neurotransmitters and thins the blood.  These help keep your headaches at bay. 

So, are you ready to try and get your daily dose of Magnesium in your daily diet?  I am!  Below are some ways you can add Magnesium to your diet.  Remember, the RDA is 400 mg/day.  

          Artichoke, boiled, 1 medium [180 mg]
          Pumpkin/Squash Seeds, roasted, 1 oz [151 mg]
          Tofu, firm, raw, 1/2 cup [118 mg]
          Navy Beans, boiled, 1 cup [107 mg]
          Almonds, dry-roasted, 1 oz [91 mg]
          Black-eyed Peas, boiled, 1 cup [86 mg]
          Lima Beans, boiled, 1 cup [81 mg]
          Chickpeas/Garbanzo Beans, boiled, 1 cup [79 mg]
          Spinach, boiled, 1/2 cup [78 mg]
          Swiss Chard, boiled, 1/2 cup [76 mg]
          Cashews, dry-roasted, 1 oz [74 mg]
          Avocado, raw, 1 medium [71 mg]
          Lentils, boiled, 1 cup [71 mg]
          Sweet Potato, canned, mashed, 1 cup [61 mg]
          Potato with skin, microwaved, 1 medium [55 mg]
          Peanut Butter, 2 tbsp [51 mg]
          Acorn Squash, cubed, baked, 1/2 cup [44 mg]
          Spaghetti, whole wheat, cooked, 1 cup [42 mg]
          Sunflower Seeds, dry-roasted, 1 oz [37 mg]
          Milk, 1%, 1 cup [34 mg]
          Bread, whole wheat, 1 slice [24 mg]

Chart courtesy of University of Pittsburgh Medical Center
Info from "Bottom Line" magazine

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 will be working on quite a few corrections in the next couple of weeks.  I will also be updating the Palm Files for download.  Thanks so much for your patience.

"Patience and tenacity of purpose are worth more than twice their weight of cleverness."
~ Thomas Henry Huxley


Another 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...

Hugs! Dotti

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

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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.