Dotti Dotti Dotti's
February 21, 2007    
Issue #018


Hi everyone! Hope everyone has had a wonderful couple of weeks since we last visited. My weeks have been busy but good. This last weekend Al and I even had a quick visit from our son, LeRoy and our best friends, Jim & Tammy. They all live in Spokane, WA so I don't see them as often as I'd like. It really was great seeing them all again. The last time we saw them was at Thanksgiving.

After much thought and consideration I decided that we would talk about "Keeping on the Journey".  A lot of you have just started or recommitted to your Journey in January and I know after a few weeks of flying high on Program the "honeymoon" stage leaves. So, today we will talk a little about how you can make the "keeping on the Journey" a little bit easier.

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! 

Keeping on the Journey ~ Giving up is NOT an option!

How many of us have started our Healthy Lifestyle/Weight Loss Journey only to find our desire to "keep on keeping on" dwindle? I'll wager most of us have "been there and own the tee shirt". Why does this happen? Anyone have any ideas? One of the main reasons is that when we start our Journey we are "flying high" and in the best place we need to be to get started on our Program and new Lifestyle. It is called the "Honeymoon" stage of our Journey. I remember my honeymoon and I have to tell you it was AWESOME!

After several weeks to a month on program there is the veil that is lifted and you are no longer looking through rose-colored glasses. You start to make excuses as to why you can't exercise or you go off program thinking, "Why bother? I'm not losing anymore anyway."

I'm here to tell you it does not have to be this way. You CAN keep that "honeymoon" feeling ALL the time! I know you are sitting there thinking, NO WAY, this woman is crazy. It's true. You can always have that great feeling and desire to keep on keeping on. Let's talk about some ways to keep that fire going.

When you make your goals don't tie them to a number on the scale. Quite frankly, the scale lies. I know, ridiculous, right? Think about it. When you retain fluid (from too much sodium, medications, etc) the scale can show a slightly higher number or stay steady even when you've been doing everything right on program. So many things can affect that number on the scale ~ don't let the number on the scale affect your Journey.

Set short-term goals and make them achievable. When you get to the point where you want to give up sugar, don't just say, "I'll never eat sugar again". That goal, for sure, will guarantee you will eat sugar and plenty of it! Instead, try to make a short-term goal, "I will cut back on the amount of sugar I am eating". By making it an achievable goal you can feel good when you have achieved your goal. This goal is also a stepping stone to eliminating sugar from your diet completely, if you still wish to, but it's not a goal that will never get off the ground.

Make sure your goals are spelled out completely as to what the goal is and how you are going to achieve it. If you want to make an exercise goal, make sure you state the particulars like: How am I going to achieve this goal? How often am I willing to exercise? Don't give up because you can only exercise/walk 5 minutes a couple of times a week. Guess what? That 5 minutes turns into 10 minutes or maybe the couple of times a week might turn into 3 times a week. If the 5 minutes a couple of times of week is ALL you can do at this time that is 5 minutes a couple of times a week where you'll be moving! Accentuate the positive.

On my first Journey to Goal back in 1998 (hard to believe it is almost 10 years ago) my exercise plan was to do the Elliptical and Treadmill for 30 minutes each, 3 times a week. I drove 30 minutes to my gym at 4:30 am. I only managed a couple minutes on the Elliptical for the first couple of workouts. As time went by I eventually got up to a great 60 minute workout, with 30 of it on the Elliptical. In the beginning I did get some "looks" because I was off the machine in less than 5 minutes. Guess what? As I continued to lose the weight (I eventually lost another 95 lbs after starting to exercise) those same "looks" were turned into "WOW, you look awesome" and I have to tell you they made my day. What also made me feel great is that I did not give up; I kept at it until I achieved my goal. What a powerful feeling it is too.

Always reward yourself for your accomplishments. There are many ways to do this. You don't have to have a lot of money either. One idea for setting up a reward system for your Journey is to write down a reward on a colored piece of paper. Add as many rewards as you wish but use different colors of paper and only put one reward on each piece of paper. Fold each of the papers into small pieces. Find a pretty jar and put the folded papers into it. Feel free to make the jar pretty for you to look at. Each time you achieve one of your goals pull out one of the rewards. Some great non-food reward ideas are: take a long, relaxing bath with your favorite bath oil; start a book you've been wanting to read; buy yourself a bouquet of flowers; take a nice walk around the local zoo - animals are great and I guarantee you will be smiling the whole time; visit that bookstore, even to browse, that you've been wanting to visit; send yourself a positive message to your answering machine like, WOO! HOO! You've done it! You get the idea. Rewards after an "achieved" goal are a great way to keep you motivated and they give you something to look forward to, taking your focus off of the scale.

Make sure you write your goals down. Saying and seeing are two different things. If you say your goals there is nothing tangible to hold on to. If you write your goals down you can see them as often as you need; you can put stars next to those that you've accomplished which in turn gives you that positive visual. One thing you could try is this: Buy a really nice Journal-type book. Write down your goals here, one per page, and as you accomplish your goals you can put a star next to them. You can then write down how you feel when you have achieved that goal and what reward you gave to yourself for that great accomplishment. This will be an awesome book to look back on. What a way to keep you strong and motivated on your Journey.

Write down the reasons why you want this healthy new lifestyle. If you haven't already written down your reasons (you can use the same Journal you are using for your rewards) do so now. Make sure you are honest with yourself and make sure you are doing this because you choose to and not because someone else wants you to. Resentment will eventually build up if you are doing this Journey because your husband wants you to or because you feel you "have to". Make a list of all the reasons why you are exercising more, cutting out your trans-fats, drinking more water... Again, this will be an awesome entry to look back on as needed. What a great way to remind yourself you why you are on this Journey.

Make sure you are prepared with plans for all arising situations. I would definitely suggest you starting a notebook (preferably with divided sections) which will contain information that will make your Journey easy and that you can refer to when you need it most. Let's see what we can put into this book. One section should definitely have your Plan of Action for high-risk situations like going out to eat, having a dinner party, running around all day, etc. It should look something like this: Out and about all day - pack an insulated lunch bag with what you might want to eat for the day [sandwich, fruit, snack, etc]. Make sure it's food you can eat-on-the run. Write down the info (points/calories) for all the food in your bag. Include a water bottle and keep it filled [many fast food places will let you fill water bottles so there's no excuse for an empty water bottle]. When you get home, minus the points/calories of the foods that you didn't eat. Another section should have your Favorite Meals that you've put together - It should look something like this: Breakfast for Dinner - 2 slices bacon (2 pts/200 cal); Eggbeaters (1 pt/60 cal); 1 cup hash browns (3 pts/150 cal) - total meal is 6 pts. Another section should have your Food Finds with the points/calories listed [whatever works with your plan]. It should look something like this: Jennie-O Lean Turkey & Gravy, white & dark - 4 oz Roast & 2 tbsp gravy (4 pts/160 cal).

The reason I mention keeping a notebook of this information is because by doing so you are making your Journey easier. When I first started this Journey I wrote all the points on the foods I brought into the house. Why? I did it because I soon found out that I did not want to keep getting out my Point calculator to figure out what I was eating every time I opened a can or food item. This way, the work is already done, I'm learning the point-values and I can continue on with the meal without interruption. Easy. Easy is good. You are taking the "work" out of the Journey and keeping the "fun" in the Journey. After awhile, the Journey becomes easier and before you know it, you're "living it" with little effort on your part.

Try new foods and recipes. Don't just "settle" for the same lowfat, bland at times, food every day. Try different brands; many have different flavors. Try new recipes. One of my short-term goals is to try a new recipe at least a couple of times a month. I hope to use that goal as a stepping-stone to what I really would like to do - try a new recipe once a week. Be adventurous in your food and recipes. Don't be afraid to step out of the box you created when you started your Journey. Remember this is a Lifelong Journey so let's mix it up a bit, keeping the Journey an exciting and adventurous one.

Change your support group/leader. If you are going to a support meeting and you do not care for the group or the leader try a different one. There is no RULE that you have to continue with the group you started with. Sometimes, believe it or not, a support group can be just the opposite—offering no support. If that is happening STOP now and get out there and find a group that you can relate to, join in with and most of all, that supports YOU. Check out the Internet for a support group that offers support 24/7. I just happen to know of a great website that does just that.

Change your exercise routine. Do you normally walk the same path when you exercise? Try taking a different path. Map out a new path and head on out. Since I've had problems with my foot and Plantar Fasciitis I've cut my walking down to 2-3 miles. We have a great walk mapped out to our nearest Borders and Starbucks. The other day we decided to try a different route to a different Starbucks - takes the humdrum out of getting your exercise in. If you are a cardio person (that would be me!) try adding in some weight resistance. If you use your treadmill, try walking outside if it's a nice day. If you are a walker (I am) get a season pass to your Zoo. You will be supporting the Zoo and have a great place to walk while visiting all the wonderful animals (I love that). Also, remember you don't have to do 30 minutes of exercise all at once. Do a 15 minute walk in the morning and then one at lunch.

Don't buy junk food.  Having junk food in the house is just a slip-up waiting to happen.  Why put yourself in danger when you can stock your house with healthy, great-tasting foods. 

Take your vitamins.  By taking your vitamins every day you are guaranteeing that you are getting the vitamins and nutrients you need. According to some experts you are also keeping your metabolism revved up.  Make sure you take your vitamins with a meal to avoid stomach upset and to give them the best chance to work.

Talk about your Journey; your successes, food finds, etc. This is the best way to keep yourself motivated and excited about the Journey. I have never shut-up about it! Ask my Al. I may have gotten quieter at different times on my Journey but it's always been something I loved talking about. Talking about new foods, recipes, what's been working for you and what's not is keeping your Journey alive and well.

Keep your water bottle filled at all times, drinking water throughout the day. Drinking your water throughout the day will help all aspects of your Journey - keep you "full", cleanse your system, metabolize your stored fat efficiently and much more. I keep a water bottle with me in the car at all times. Sometimes water is all you need to get rid of that "I want a Krispy Kreme" feeling as you drive by the local Krispy Kreme with their light on saying, "Hot - just baked." Water is powerful. Make it your best friend.

I think one of the most important things we all have to remember is that your Journey has no time limit. We are not in a race. This Journey Back to Goal for me is nothing like my first Journey to Goal in 1998. Amazing how age, medications, quitting smoking and most of all, LIFE, have a way of affecting your Journey. I've learned so much this second time around. It's not about the number on the scale. It's not about how fast I lose this extra weight. It's not about a right or wrong way of being on your Journey. It's not about owing anyone any explanation.

It IS about keep on keeping on the Journey. It IS about enjoying the Journey. It IS about realizing that no two Journeys are alike. It IS about feeling better. It IS about making healthier choices. It IS about taking life One Day at a Time with no regrets. It IS about being there for each other.

This is a Journey worth taking and worth staying on. Discouragement is part of the Journey unfortunately but you can better arm yourself with the tools to fight it. You have the resources, group support and your strength and desire for this Journey to be the way YOU want it to be. Don't sell yourself short. You can do this. If you don't have that "honeymoon" feeling get it back. It IS possible.

You can do this!  You can keep your resolve to stay on the course of your Journey. You can keep that "honeymoon" going for the rest of your life if you want to. You are a WINNER. You are a SUCCESS. You are BEAUTIFUL.

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 

Motivating Quotes

"Failure is simply the opportunity to begin again, this time more intelligently." ~~Henry Ford

"Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections, but instantly set about remedying them - every day begin the task anew." ~~Saint Francis de Sales

"What are stumbling blocks and defeat before you can be stepping stones to victory if you remain determined." ~~Anonomous

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," 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, 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... I'm feeling confident and strong on Program. My very busy January continues into February. Although I've been very busy it's been a good busy and hasn't affected my Program.

As I've said in our last visit I've weaned myself off of several of my medications. I'm feeling very good and hope to take myself off of my Requip also, which I use for my RLS (restless leg syndrome). The prescription isn't working anymore and I don't wish to up the dose so I'll go back to taking my Quinine when I need some relief.

My sleep schedule is slowly getting back to a normal one where I'm sleeping when most everyone else is - at night. I am determined to achieve that goal, no matter how long it takes me.

Exercise has been good in the last couple of weeks. Al and I have been getting in a 2-3 mile walk (most times with a break halfway at Starbucks or Borders - great for some relaxation time too!) about 4 times a week. We hope to increase that to daily but small steps is a good thing. My Plantar Fasciitis is not bothering me much as long as I keep my shoes with special inserts on at all times. I thought it was going to be harder getting in the habit of wearing shoes all the time but pain has a way of helping it happen.

How am I doing on water? I've been keeping my water bottle filled most of my waking hours and drinking plenty. When my bottle is empty Al is filling them for me when I'm not. Isn't he a great guy? BTW - I keep two 22 oz bottles filled at a time, one on hold in the frig. I do use the Propel Packets most of the time (1 per bottle) but hey, the water is going down. Whatever works!

I'm ashamed to say I've only used my new Nordic Track weight machine once. I did enjoy it so I'm sure it will be used more in the future. This is something I'm going have to learn to like since I'm a cardio gal.

Today I'm feeling particularly strong on Program. Last night I listened to Track 1 and 2 of my Enjoying Weight Loss Hypnosis CDs with Dr. Roberta Temes. They always give me that extra "boost" I need to stay strong. Guess what? Today when Al and I took our walk to Starbucks I had a nonfat, sugar free latte with NO lowfat snack. I got Al his snack and wasn't even tempted to get one for myself. Instead, I kept focused on my Tilapia and spinach salad that was waiting for me when we got home. The Enjoying Weight Loss Hypnosis CDs are one of my best "tools" on this Journey. They are always available when I need them. 

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 is still offering a special on the Enjoying Weight Loss CDs. The Enjoying Weight Loss CDs are only $97, a savings of $22 off the regular price. They are also including the Mental Toughness CD.

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

I know I say it often but I want to always let you know how much I appreciate and am thankful for, your love and support. It means the world to me and helps me to always "keep on keeping on" this wonderful Journey of ours. I know I'm always getting emails about how appreciated I am and I want you all to know how appreciated you are.

Always remember, "You can achieve whatever you set your mind to"

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 

note Qualify to win a free box of Penny's Low Fat muffins or cookies.  Order from 2/18-2/26 and maybe you'll be one of 3 winners!

Here's what Dotti says about Penny's desserts:

"Penny, I'm always looking forward to my goodies from you. Thank you for creating such great baked goods. They are a weakness for me."

"If any of you reading haven't tried Penny's Desserts please do. They are delicious and very filling and satisfying. I'm so glad Penny introduced herself and her products to me. I, in turn, would like to let everyone know just how good they are. YUM!" ~Dotti

Penny's has a collection of healthy cookies and muffins.  Here's the list of what they offer:  low fat, low cal, low point, high fiber, and zero transfats.  They're healthy (no artificial ingredients), all natural, kosher, and wrapped individually in single serving sizes.  That means no guessing and the servings are a good size to satisfy!  That's a tall order for desserts that are also delicious!

To order, please go to: 

If you want to see what others are saying about Penny's desserts:

Penny's newsletter for announcements and specials: 

Message Penny directly:  or call (866)-221-5109 or DWLZ:  "Foods that keep us OP"

We ship UPS ground to all states (including Florida)!

Comic Relief   

The Swimming Suit

There are moments in every women's life
When she faces the humiliating fact
That time is no longer on her side
As she performs the simple, yearly,
Humiliating, death-defying act of...

Buying a swimming suit.

I can't believe I'm here
Buying a swimming suit.
I do this every year,
Putting myself through
Eight kinds of hell
Searching through spandex
And nylon fortrel for a...

Flattering swimming suit.
A flattering swimming suit.
I feel like a moron.
Take a deep breath...
A prozac...a pause...
And try to remember
The Swimming Suit Laws.

Rule number one...
No stripe or horizontal
Unless you weigh thirty-five pounds.
Rule number two...
Accentuate the good parts.
Make them look up...
Never look down.

Buying a swimming suit.
There are questions when
Buying a swimming suit.
Here's one suggestion.
When thinking of ways
To improve the bra size,
Remember that foam
Is the last thing that dries.

Rule number three...
Keep them distracted
With ruffles and sequins and belts.
Rule number four...
Don't squeeze the job.
If you pull it in here
It comes out somewhere else.

And the lady who helps you is seventy-five
With glasses and rolled-down hose.
She says, "Dahling, this one is so good for the thighs".
I look better naked than I do in those.

Still...I'm buying a swimming suit.
How I hate this!
I'm buying a swimming suit.
I can't...wait!
Here's a nice little Speedo.
Maybe I'll take this one after all,
or maybe...
I'll just stay inside...
till fall!

Could I see something in a wet suit, please?

Amanda McBroom

Grains - How do they measure up?  

Whole Grains - These grains are the least processed.  The outer husk is removed [hulled].

Pearled or Polished Grains - These grains have had the brown bran outer coating of the kernel wholly or partially removed.

Steel-Cut or Cracked Grains - These grains are cut into small pieces, from fine to very coarse.

Flakes or Rolled - These grain kernels are sliced and then flattened between rollers.

Meal - This grain is coarsely ground to a gritty consistency.

Bran or Polishings - This is the coarsely ground or finely shredded outer husk.

Germ - This is a coarse meal made from the sprout, or embryo, found inside the kernel.

Flour - Grain ground into a powder.

~~~Encyclopedia of Foods prepared by medical and nutrition experts from Mayo Clinic, University of California Los Angeles, and Dole Food Company, Inc.

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.  

250-Calorie Breakfasts - On the Run

           Subway Ham and Egg Omelet [230 calories/14 g fat]
          Smart Ones English Muffin Sandwich (frozen); 1/2 pear [251 calories/5 g fat]
          McDonald's Breakfast: 1 order scrambled eggs, 1/2 order hash browns [225 calories/15 g fat]
          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 Foods

Dairy, Low-Fat - Low-fat dairy builds bones and fires up weight loss.  We all know that dairy strengthens bones but did you know that more and more researchers think that calcium, which is found in dairy, probably prevents weight gain by increasing the breakdown of body fat and hampering its formation.  Another great reason to get your dairy in daily.

Eggs - Eggs build muscle and burn fat. Contrary to past opinions research is showing that eating an egg a day will not raise your cholesterol levels.  Protein from eggs is more effective at building muscle than milk and beef.  Vitamin B12 is supplied in eggs and that nutrient is necessary for fat breakdown.

~~ Prevention - Healthy Woman

100 Calorie Snacks

           Apricots, 10 dried [80 calories]
          Artichoke, globe, 1 steamed [60 calories]
           Vegetable Soup, 1 cup [75 calories]
          Pineapple Chunks, fresh, 1 cup [76 calories]
           Kiwifruit, 1 medium [50 calories]
          Plums, 2 [90 calories]  

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.  

Spiced Cauliflower Soup

          1 tsp canola oil
          2 cinnamon sticks
          2 tsp curry powder, mild
          1 medium onion, sliced
          2 garlic cloves, minced
          2 tbsp water
          3 cups vegetable broth (I like the low sodium)
          1/2 head fresh cauliflower
          1 cup mustard greens, thinly sliced

In a large saucepan warm oil over medium heat. Add cinnamon sticks and cook until fragrant and they begin to uncurl.  Reduce heat to medium-low and stir in curry powder, onion, garlic and water. Cook until onion is soft and translucent, about 8 minutes. Add broth and cauliflower to the mixture. Bring to a boil and then reduce heat and simmer, covered, until cooked through - about 25 minutes.  Stir in mustard greens and cook until wilted (about 30 seconds).  Discard the cinnamon sticks and serve.

Makes 4 servings

Per serving: 90 calories, 2 g fat, 0 mg chol, 256 mg sodium, 14 g carbs, 6 g fiber, 5 g protein 

Recipe adapted from ~ Prevention - Healthy Woman

Recipe Tip

I am trying new recipes and I find sometimes I don't always make a complete list of ingredients needed for the recipes. Now, when I've found a new recipe to try, I photocopy the recipe and take that to the grocery store when buying the ingredients. My printer will also make copies, so I can easily do this from home. 

Pizza Fit'n Free 

You don't have to give up pizza anymore!  These pizzas are delicious and fit right into your Program.  I can't even begin to tell you how nice it is to have pizza in the house again and not feel like it's going to blow me off Program.  Thanks Eric!    ~Dotti

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 takeout 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

          Vita Splash Nutrient Enhanced Drink Mix - Joint Support - White Grape, 1 packet (add to bottle of water)
             [20 cal/0 g fat/0 g fiber/4 g carbs]  Found at Super Wal«Mart
          Vita Splash Nutrient Enhanced Drink Mix - Calcium - Wild Berry, 1 packet (add to bottle of water)
             [20 cal/0 g fat/0 g fiber/4 g carbs]  Found at Super Wal«Mart
          Vita Splash Nutrient Enhanced Drink Mix - Immune Boost - Grape, 1 packet (add to bottle of water)
             [15 cal/0 g fat/0 g fiber/2 g carbs]  Found at Super Wal«Mart
          All-Bran Crackers, Garlic Herb, (Kellogg's), 18 crackers
             [120 cal/6 g fat/5 g fiber/19 g carbs]
          All-Bran Crackers, Multi-Grain, (Kellogg's), 18 crackers
             [130 cal/6 g fat/5 g fiber/19 g carbs]

Acorn Squash

Acorn Squash is a hard-skinned winter squash which is oval with deep furrows. The skin is dark green with some orange and gold.  The Acorn Squash is very tasty and can be found year-round.  When purchasing Acorn Squash look for a dull skin with an orange blush on dark green. Do not refrigerate the Acorn Squash; instead store in a cool, dark place for up to a month.  Be very careful when preparing the Acorn Squash as the skin and flesh are very tough. You can bake the Acorn Squash with butter, cinnamon and maple syrup in the center cavity. Other cooking suggestions include onions and thyme; cheese and bacon or cranberries. The nutritional facts on the Acorn Squash, per 1/4th medium, are:

1/4th Medium = 45 calories, 0 g fat, 2 g fiber, 11 g carbs, 1 g protein, 0 g sodium   

~~Dr. Richter's Fresh Produce Guide

Did you know...

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

Babe Ruth wore a cabbage leaf under his baseball cap to keep cool; he changed it every two innings.

According to a representative of the Rawlings Sporting Goods Company, official supplier to Major League Baseball, the average life span of a major league baseball is just six pitches.

Abe Lincoln's mother died from drinking the milk of the family dairy cow after it had eaten poisonous mushrooms.

Ice Cream dates back to the second century BC, when Alexander the Great enjoyed snow and ice flavored with honey and nectar.

~~So, Now You Know... by Harry Bright & Harlan Briscoe

Smoothie Recipe 

     Breakfast Smoothie

          3/4 cup soymilk
          3/4 cup chilled orange juice
          ♦ 3/4 cup frozen unsweetened pitted dark sweet cherries, whole strawberries or peach slices
          1 medium, cut up and chilled carrot
          1/4 cup soft tofu (fresh bean curd)
          1 tbsp honey, optional

Combine soymilk, orange juice, frozen fruit of your choice, carrot, tofu and honey, if desired.  Cover and blend until smooth.

Makes 2 servings

Per serving: 124 calories, 3 g fat, 0 mg cholesterol, 25 mg sodium, 19 g carbs, 4 g fiber, 6 g protein

The tofu adds extra protein and gives the smoothie extra body.

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 28 years.  We truly feel 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. 

          You never need to put in your contact lenses for a friend.
          A friend won't laugh at you for caring about the paternity of Princess Stephanie's youngest child.
          A friend will sign up for the decorating committee with you.
          You don't mind letting your friend see you in cruddy old sweats that pass for your pj's.
          You always know what is okay to tease each other about.
          A friend will always understand the appeal of Filene's Basement.  

 ~~1,003 Great Things About Friends by Lisa Birnbach, Ann Hodgman and Patricia Marx

Vitamin K ~ Why Do We Need It?

Vitamin K is essential to our blood - without it blood would fail to clot.  As you can see this is a very important vitamin.  There are some preliminary studies that suggest it also helps maintain strong bones in the elderly.  Most of your Vitamin K comes from the bacteria in the body's intestines which manufactures about 80 percent of the Vitamin K we need.  The rest of the Vitamin K comes from the foods you eat. Deficiencies are rare and when there is a deficiency it is caused by your body's inability to absorb the vitamin. Cabbage, cauliflower, spinach and other leafy green vegetables, cereals, soybean and other vegetable oils are  good sources of Vitamin K. The recommended daily dose of Vitamin K is 90 mcg.

University of California at Berkeley - The Wellness Encyclopedia of Food and Nutrition

DWLZ 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
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"Success is not a place at which one arrives but rather…the spirit with which one undertakes and continues the journey."
~ Alex Noble


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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Dotti's Weight Loss Zone

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. - 2007, 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.