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Dotti's Newsletter |
March 5, 2007 |
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Issue #019 |
WelcomeHi everyone! How has your last couple of weeks been? Mine have been great but I'm sitting here wondering where they went. Why is it that the older you get the faster time flies?I would like to talk about "Eating Out Smart". We truly can enjoy eating out at our favorite restaurants and stay on Program. All we need are the tools to succeed, which in turn will give us the 'power' to stay on Program. It really is that easy. 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! Eating Out Smart ~ Enjoy and Stay on Program How many of you love to eat out but are afraid because you think you'll go off your Program? Well, I'm here to tell you it doesn't have to be that way. You can eat out, stay on Program and believe it or not, enjoy yourself! Restaurants are in the business of creating meals that will taste great. Unfortunately, fat is a big ingredient of many of the meals served at the restaurants because it makes food taste good and keeps food moist. We have to be armed with smart techniques while eating out so we can enjoy ourselves and stay on Program. Let's look at some of the ways we can get 'smart' about eating out. Use the 3-bite rule - Enjoy what you want but keep it to only 3 bites. It's said that you get the most enjoyment from foods in the first 3 bites. After that you are just 'eating' to eat. Save the next 3 bites for something else you might want to eat. Wear snug-fitting clothes when eating out - Believe it or not you will eat less if your clothes are snug-fitting. Try it! When you are uncomfortable it's hard to eat a lot. Plus, the snug-fitting clothes will remind you that you want to lose a few more pounds. Ask for water right away - Drink down a glass of water while you are looking over the menu. Water helps you to feel 'full,' and you will be more likely to eat less if you drink more water. Be assertive; you are the customer - Do not be afraid to ask for your meal to be the way you want it. I routinely ask for my salad dressing on the side, no croutons. If there are sauces included I always ask for them on the side. Remember the restaurant staff is there to please you, the customer. Ask for only half the meal to be served - Sometimes when I eat out I ask the waitress if she could ask the cook to bring me half of what I ordered; this way I am watching my portion size and the food is not going to waste. Most times the restaurants have no problem with this especially because I am paying for the whole meal. Also, if this cannot be done, I eat half of the meal and then ask the waitress to immediately take the plate away (otherwise I WILL eat the whole thing). Be aware of your weaknesses and don't set yourself up! Pour salt on unwanted food - When you have decided you do not want any more of your meal pour salt on the remaining food. This will keep you from nibbling the food you no longer wanted. Ask for a senior meal - A lot of restaurants will let you order off of the senior menu which offers a much smaller portion of the same food you would order off the regular menu. Shari's is one restaurant I frequent that never gives me a problem when I do this. Tell them you are on a special diet if you have to. Split an entree with a friend or your loved one - Al and I have done this often. We will each order a side salad along with one entree, Swiss Burger with Fries. We split the burger and fries. The restaurant will most times bring the entree already split on two plates. Other times, they bring the second plate and we split it. This is usually not a problem especially when you are ordering other things, like our salad and drinks. Remove the bread/chip basket - I know this is a hard one but when you think about it; where are you by the time your meal actually arrives? On my way to FULL is where I am and I don't enjoy my meal half as much on an almost FULL tummy. If your waitress brings you a bread or chip basket, ask her kindly to remove it from the table. The last time I was at Red Lobster with some good friends who were all on our Journey, I asked the waitress to bring us exactly four (there were four of us) cheddar biscuits and no more. We enjoyed that biscuit and enjoyed our meal because we didn't fill up on the biscuits. We also knew we would have no willpower to resist them as they are our favorite. Appetizers - Stick to steamed seafood or vegetable-based appetizers. Stay away from fried anything. Stick to a cup instead of a bowl of soup. Keep the soup broth or tomato-based. Or, you can make a meal of a richer soup and a salad. Fork it - I bet you are wondering what in the world I'm talking about? Salad dressing - always have it on the side, dipping your fork into the dressing before forking up some greens. You'll eat much less dressing this way. Plus, you can have the dressing you want. I eat full fat version of Bleu Cheese but I have very little of it using the fork method - just enough to give me the flavor I want but not enough to wear on my hips, if you know what I mean. Entrees - best bet? Stick to meat, fish or poultry that is broiled, grilled, baked, steamed or poached. Stay away from fried. Many broiled or grilled entrees are basted with a lot of fat so ask to have your entree prepared without added fat. Select lean cuts of meat and trim away visible fat. Always order the smaller portion of meat which is usually about 4-5 ozs when cooked. Vegetables - Make sure the vegetables are not soaked in butter or sauces. Steamed is preferred. I personally would rather have a side salad with the fresh veggies; then I know what I'm getting. Having some wine - Order your wine by the glass, not the bottle. Dry table wines have half the calories of sweet table wines. Try having a wine spritzer - half wine, half seltzer. Split a dessert - Al and I love to share our desserts while eating out. We get to enjoy a special dessert with only half the calories. Sorbet or a fruit-based dessert is your best choice but remember this: it becomes a poor choice when you have a heavy cream or sauce added to it. Portion sizes, order smart - Don't order anything off the menu that describes large portions - jumbo, grande, supreme, king size, feast, or combo. Smaller size portions are usually described as: regular, petite, appetizer size, kiddie, queen size. Order half, lunch or appetizer-size portions. Another way to get smaller portions is to choose from ala carte/sides. Portions are always oversized so you must be knowledgeable about portion sizes. 1 oz. meat: size of a matchbox Take food with you - Boxed raisins, packets of your dressing, fruit juice in small cans, granola bar, Penny's Low Fat Dessert - their cookies are wonderful - you get the picture. There is no reason why you can't be prepared with foods that help you have a great eating out experience. While the others are having their 'cake' you can eat your granola bar, if you so choose. Of course, you CAN have the cake too; but if you would rather have something of your own choosing, to help keep you on Program, then by all means have it. Eat before you go - Try having a small snack or some fruit juice before you go out to eat. If your stomach is empty you will overeat. Keep chugging that water. Keep the conversation going - Okay, I'll admit it - this I'm good at! It's hard to overeat when you are talking and visiting with the others in your party. In fact, I rarely eat when we have a Zonie dinner or lunch. I'm too busy talking! Keep mint hard candy handy - When you are done eating pop a mint hard candy in your mouth. It's a great way to tell yourself you are done eating your meal. Put down your fork between bites - This slows down your eating and lets you 'think' before your next bite. This is one area that is hard for me. I come from a family of 'fast eaters'. I do know when I eat slower I am more satisfied and most likely will leave food on my plate. What exactly is the menu telling you with their terms and phrases? If you are trying to keep from having fat and sodium overload you need to watch out for these words on the menu: buttered or buttery, smoked, fried, batter-fried, pan-fried, breaded, barbecued, creamy or creamed, in its own gravy, with gravy, teriyaki, hollandaise creole style, au gratin, scalloped or escalloped. Look instead for: grilled, baked broiled, stir-fried, roasted, poached, vegetable-based, light, braised, marinated, oil-free, and steamed. Do you feel better about eating out now? Are you confident you can go out to eat and make smart decisions? I hope so because these tips we've talked about will help you Eat Out Smart. 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, ~~~Smart Guide to Getting Thin & Healthy by Katharine Colton Motivating Quotes "Taking care of yourself does not make you self-centered, it makes you centered." ~~Holly Mathie "How ironic that all that comfort food ended up making me feel uncomfortable." ~~anonymous "Don't let the scale be your reason for living each day." ~~anonymous " What are stumbling blocks and defeat before you can be stepping stones to victory if you remain determined." ~~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, laughs, friendship and My Journey Back to Goal A little about my Journey back to Goal... I continue to feel strong and confident on my Journey. I've dropped a little and maintained this last week so I'm feeling okay about the scale. I'm at peace with the fact it's just not going to move fast this time around. My sleep is still at different times than normal but I'm getting 5-7 hours of sleep a day so that's a good thing. Exercise has been good and bad. I haven't walked for a couple of days now so I need to step that up a bit. I do always feel better after I've walked or exercised so I need to remember that feeling. I'm not having any problem getting my water in every day. Lately I've been filling a large 64 oz jug and sipping water all day. I do find by using a straw you drink more water. There've been a few food challenges in the past couple of weeks. Some, I've done well with; others not so well. The Journey continues, no matter! I know there will always be challenges on the food front. The trick is to be prepared at all times to deal with them. When I don't eat regularly like I should I am not prepared and that is usually when I give in to the temptations. My Weight Watcher program, Dr. Roberta's Enjoying Weight Loss Hypnosis CDs and all my friends on our Message Board help keep me keeping on the Journey. These three things are an integral part of my continued success on Program. If you are interested in learning about Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs you can read our review at http://www.dwlz.com/hypnosisreview.html. They really are an invaluable tool on my Journey which I continue to use often.
Thank you everyone for your continued support during my Journey. It means the world to me. Thank you also for believing in me and letting me know I can do this! Always remember, "You can achieve whatever you set your mind to"
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 can find Al's Essays on Weight Loss and Maintenance at: Penny's Low Fat Desserts
Last month, Dotti's newsletter discussed how important goal setting is to weight loss. Having foods that are on plan and ready for you at the moment can help you stick to your objectives. Penny's desserts are healthy, guilt-free, and ready to eat at home or as a portable snack. With up to 8 grams of fiber and a generous size, they are very satisfying and can hold you over until the next meal. I enjoy a cookie with a cup of coffee mid-day—there's always one in my purse and it's a guilt-free 2 points. Penny's desserts are guilt-free because they are low in points value and all natural and healthy. There are 10 cookie flavors and 10 muffin flavors to choose from! To order, please go to: http://www.PennysLowFatDesserts.com/ Comic Relief Exercise for the 'Over 50's' and the Unfit Just came across this exercise suggested for the over 50's and the unfit to build muscle strength in the arms and shoulders. It seems so easy so I thought that I'd pass it on. The article suggested doing it three days a week. Thanks Brenda! That was great! Nuts & Seeds - 3 1/2 oz portions Almonds - 589 cal/20 g protein/52 g fat University of California at Berkeley - The Wellness Encyclopedia of Food and Nutrition 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 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 Green Veggies - Green veggies fortify your nutrient stores and help fight obesity. Just a single serving of spinach supplies a full day's worth of vitamin A and half of your vitamin C. It is also loaded with folate. Broccoli is also an excellent green veggie to include in your daily diet. It is very high in fiber and it is more densely packed with vitamins and minerals than just about any other food. I personally love my broccoli in my salad instead of cooked. Berries - Berries help improve your balance and coordination. They also help prevent cravings. There is not really one berry that is better than the other for these health benefits. Strawberries contain pectin, a valuable form of fiber. Raspberries carry powerful levels of antioxidants, flavonoids and fiber. Blueberries are loaded with soluble fiber that keeps you feeling fuller longer. Prevention - Healthy Woman 100 Calorie Snacks ♦ Couscous, 1/2 cup [100 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 http://www.phillyswirl.com/aboutus/1day.cfm 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 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 http://www.phillyswirl.com/ 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. Roasted Tomato and Wild Rice Soup This was a new recipe I tried last week. It was delicious! Al and I both liked it and I would make it again. The fennel gave it a slightly sweet, licorice-like taste. YUM! Preheat the oven to 475 degrees. With the remaining 3 tsp of olive oil, toss the halved cherry tomatoes and place cut side down on a large-rimmed baking sheet. Roast until the skins are shriveled and just begin to brown, about 20 minutes. Add the roasted tomatoes and their juices to the rice mixture in the saucepan. Cook until heated through, about 5 minutes. Discard the bay leaf before serving. Makes 6 servings Per 1 1/4 cup serving: 144 calories, 4 g fat, 1 g sat fat, 0 g trans fat, 0 mg chol, 530 mg sodium, 24 g carbs, 4 g fiber, 4 g protein Recipe adapted from ~ Turnaround Program Cookbook Tip for Success When you get home from the grocery store take the time to mark your foods with the Points so it is already figured out when you go to use that food item. It will make learning the Points of the different foods you enjoy an easy and fun process and save time when you are preparing your meal. 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?...read 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 ♦ Kashi Vive Probiotic Digestive Wellness Cereal, Toasted Graham & Vanilla, 1 1/4 cup Fennel is a vegetable. It is confused at times with the herb, sweet anise. They both have a mild sweet licorice flavor but fennel comes from a different plant. Fennel has a rounded creamy white bulb, short green stalks and feathery green leaves. The licorice taste becomes milder when cooked. You can eat the fennel raw; in fact it is sometimes used as a bad breath neutralizer. The nutritional facts on 1/2 medium fennel are: 35 calories, 0 g fat, 1 g fiber, 4 g carbs, 1 g protein, 60 g sodium Did you know... Our Journey is not just about weight loss; it's about constantly learning new things... It takes more than 2,000 cows to supply the NFL with enough leather for a year's worth of footballs. The title role of Dirty Harry (1971) was originally intended for Frank Sinatra. After Sinatra refused, it was offered to John Wayne, and then Paul Newman, and was finally accepted by Clint Eastwood. Pop Tarts, introduced on September 14, 1964, were named as a pun on "pop art." Cola-flavored JELL-O was introduced in 1942 but flopped and was discontinued within a year; other failed JELL-O flavors include celery, chocolate, coffee and apple. So, Now You Know... by Harry Bright & Harlan Briscoe Soups - Comfort Food Without All the Calories Progresso Soups with 100 calories or less per serving: 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. 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. Hugging keeps you healthy. It evaporates stress, depression, and anger. It strengthens the immune system, leads to a better night's sleep, and rejuvenates and invigorates the spirit. It is one hundred percent organic. It's free, it's non-polluting and can be returned without a receipt. To determine the percentage of calories from fat are in a food, follow the steps below: Example: 250 calories, 9 grams of fat 1. Multiply the number of grams of fat in a serving by 9 (the number of calories in a gram of fat). 2. Divide the result by the number of calories in a serving 3. Multiply your answer by 100, then round to the nearest whole number This food would get 32 percent of its calories from fat. 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 Canadian restaurant updates can be found at our Canadian Restaurants I have added the following restaurants ~ Freebirds World Burrito I have updated the following restaurants ~ A & W of Canada I have also updated all the Palm restaurant files and the HTML Zip file of all the restaurants. Thanks so much for your patience. "Life is a series of new beginnings made one beautiful step at a time." ~~anonymous Goodbye 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...
"I cannot relive yesterday and tomorrow isn’t here yet, so I will just deal with today." ~Dotti Newsletter Sign Up If 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 Zone
And 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 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. |
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Dotti 
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