Dotti Dotti Dotti's
March 20, 2007    
Issue #020


Hi everyone!  I hope and pray you all had a wonderful couple of weeks since we last visited.  My weeks have flown by!

Today I would like to discuss the importance of including fruits and vegetables in your daily diet. Most of us, myself included, do not even come close to getting in the recommended daily servings of fruits and vegetables.  Let's see if we can remedy that situation.

Are you all comfy in your favorite chair?  How about your tall glass of water, is it sitting there beside you? Last, but certainly not least, don't forget that beautiful SMILE of yours!

Vegetables ~ Why do we need them?

Daily recommendation
2-3 years old
1 cup
4-8 years old
1 ½ cups
9-13 years old
2 cups
14-18 years old
2 ½ cups
9-13 years old
2 ½ cups
14-18 years old
3 cups
19-30 years old
2 ½ cups
31-50 years old
2 ½ cups
51+ years old
2 cups
19-30 years old
3 cups
31-50 years old
3 cups
51+ years old
2 ½ cups

Do you know the recommended daily allowance of vegetables?  Today we will be finding out that and a whole lot more about vegetables and why we need them in our daily life.  If any of you are like me, vegetables were the one thing I had to learn to like.  I come from a meat and potatoes family and the occasional vegetable I saw on my plate was either corn, peas, or green beans.  Fresh vegetables were not something that I saw much of when I was growing up. Many of the fresh vegetables I love today I learned to like as an adult.  I'm much quicker to try new foods as an adult also - isn't that amazing how that works when you finally 'grow up' ?

How many vegetables are needed daily or weekly?  Within the new Food Pyramid the amount of vegetables you need to eat depends on your age, sex, and level of physical activity. The daily recommendations listed here are considered appropriate for individuals who are only doing "normal" daily activities, and are not getting in 30 minutes or more a day of moderate physical activity* beyond that.  Of course, if you are more physically active your requirements will increase.

* MODERATE PHYSICAL ACTIVITY—walking briskly (about 3 ½ miles per hour), hiking, gardening/yard work, dancing, golf (walking and carrying clubs), bicycling (less than 10 miles per hour), weight training (general light workout

In the table below, the vegetable groups are listed, along with the recommended weekly amounts we should eat. You do not have to eat vegetables from each subgroup every day. Try to eat the amounts listed from each subgroup, over a week, as a way to reach your daily allowances.

Find Your
Age Group
Dark green
Dry peas,
2–3 yrs
1 cup
½ cup
½ cup
1 ½ cups
4 cups
4–8 yrs
1 ½ cups
1 cup
1 cup
2 ½ cups
4 ½ cups
9–13 yrs
2 cups
1 ½ cups
2 ½ cups
2 ½ cups
5 ½ cups
14–18 yrs
3 cups
2 cups
3 cups
3 cups
6 ½ cups
9–13 yrs
3 cups
2 cups
3 cups
3 cups
6 ½ cups
14–18 yrs
3 cups
2 cups
3 cups
6 cups
7 cups
19–30 yrs
3 cups
2 cups
3 cups
3 cups
6 ½ cups
31–50 yrs
3 cups
2 cups
3 cups
3 cups
6 ½ cups
51+ yrs
2 cups
1 ½ cups
2 ½ cups
2 ½ cups
5 ½ cups
19–30 yrs
3 cups
2 cups
3 cups
6 cups
7 cups
31–50 yrs
3 cups
2 cups
3 cups
6 cups
7 cups
51+ yrs
3 cups
2 cups
3 cups
3 cups
6 ½ cups

So, now you may be asking yourself what vegetables fit into these sub-categories of vegetables. You might find a surprise or two...I did! Below are some of the more common vegetables in their appropriate sub-category.

Dark green vegetables ~ bok choy, broccoli , collard greens, dark green leafy lettuce, kale, mesclun, mustard greens, romaine lettuce, spinach, turnip greens, watercress

Orange vegetables ~ acorn squash, butternut squash, carrots, Hubbard squash, pumpkin, sweet potatoes

Dry beans and peas ~ black beans, black-eyed peas, garbanzo beans (chickpeas), kidney beans, lentils, lima beans (mature), navy beans, pinto beans, soy beans, split peas, tofu (bean curd made from soybeans), white beans

Starchy vegetables ~ corn, green peas, lima beans (green), potatoes

Other vegetables ~ artichokes, asparagus, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, green beans, green or red peppers, iceberg (head) lettuce, mushrooms, okra, onions, parsnips, tomatoes, tomato juice, vegetable juice, turnips, wax beans, zucchini

What counts as a cup of vegetables?

One cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens are considered 1 cup from the vegetable group.

Vegetable Listings
Amount that counts as
1 cup of vegetables
Amount that counts as
½ cup of vegetables
Dark-Green Vegetables
1 cup chopped or florets
3 spears 5" long raw or cooked
Greens (collards, mustard greens,
turnip greens, kale)
1 cup cooked
1 cup, cooked
2 cups raw is equivalent to
1 cup of vegetables
1 cup raw is equivalent to
½ cup of vegetables
Raw leafy greens: Spinach, romaine,
watercress, dark green leafy lettuce,
endive, escarole
2 cups raw is equivalent to
1 cup of vegetables
1 cup raw is equivalent to
½ cup of vegetables
Orange Vegetables
1 cup, strips, slices, or chopped,
raw or cooked
2 medium
1 medium carrot
1 cup baby carrots (about 12)
About 6 baby carrots
1 cup mashed, cooked
Sweet potato
1 large baked (2 ¼” diameter)
1 cup sliced or mashed, cooked
Winter squash (acorn,
butternut, Hubbard)
1 cup cubed, cooked
½ acorn squash,
baked = ¾ cup
Dry beans and peas
Dry beans and peas (Such as black,
garbanzo, kidney, pinto, or soy beans,
or black eyed peas or split peas
1 cup whole or mashed, cooked
1 cup ½" cubes (about 8 ounces)
1 piece 2 ½ " x 2 ¾ " x 1"
(about 4 ounces)
Starchy Vegetables
Corn, yellow or white
1 cup
1 large ear (8” to 9” long)
1 small ear (about 6” long)
Green peas
1 cup
White potatoes
1 cup diced, mashed
1 medium boiled or baked potato
(2 ½ " to 3" diameter)
Other Vegetables
Bean sprouts
1 cup cooked
Cabbage, green
1 cup, chopped, shredded, raw, cooked
1 cup pieces or florets raw or cooked
1 cup, diced or sliced, raw or cooked
2 large stalks (11" to 12" long)
1 large stalk (11" to 12" long)
1 cup raw, sliced or chopped
Green or wax beans
1 cup cooked
Green or red peppers
1 cup chopped, raw or cooked
1 large pepper (3” diameter, 3-¾” long)
1 small pepper
Lettuce, iceberg or head
2 cups raw, shredded or chopped
equal to 1 cup of vegetables
1 cup raw, shredded or chopped
equal to ½ cup of vegetables
1 cup raw or cooked
1 cup chopped, raw or cooked
1 large raw whole (3")
1 small raw whole (2 ¼ ")
1 cup chopped or sliced, raw,
canned, or cooked
1 medium canned
Tomato or mixed vegetable juice
1 cup
½ cup
Summer squash or zucchini
1 cup cooked, sliced or diced

What are some of the health benefits from the vegetables we eat? 

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.  Most vegetables are naturally low in fat and calories. None have cholesterol.

Folate (folic acid) helps the body form red blood cells.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Garlic, onions, chives and leeks contain allylic sulfurs which are natural compounds that help lower your cholesterol. 

Broccoli, cauliflower, kale, cabbage, broccoli contain isothiocyanates, indoles and flavonoids which help in the fight against cancer.

Legumes are from the bean and pea family and they supply fiber and protein. Studies have shown that eating a handful of nuts, such as peanuts (which are legumes) three times a week can reduce your risk of heart attack by 40 percent. Fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.

Sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas are great sources of potassium which may help to maintain healthy blood pressure, reduce the risk of developing kidney stones and may help to decrease bone loss.

Turnip greens, dandelion greens, pumpkin, carrots, spinach, Swiss chard and beet greens are some of the best sources of beta-carotene and other carotenoids which help in the fight against cancer and macular degeneration.

As you can see vegetables are a vital source of many of our necessary vitamins and minerals to keep our body at its healthiest. Reading about how they are good for us and how we need them is the easy part.  How are we going to fit them into our daily food plan? If we don't like vegetables (or only think we don't, as I found out much later in life) how are we ever going to accomplish this?  Well, let's think about this for a bit. 

First, how many of you are willing to try new things not related to food?  I can give you an example of something I fought against for many years—learning to use a computer.  My dear husband Al wanted me to get into computers back when he was using the Commodore 64 computer.  He was writing the programs in Commodore BASIC, and later in QuickBASIC on his IBM computer running DOS (which I now call the scary 'basement') and having a blast.  I saw it as a lot of work, quite scary and was in no way interested in moving from my Brother word processor which I loved.  Well, he finally hooked me when Windows 3.1 came out and I took the leap even though I just knew I wouldn't like the darn computer.  Look where I am now?  I have created a webpage (my FIRST and ONLY one) and have had over 48 million people visit it!  Who would've known?  Certainly not me! 

Trying new things is a good thing and you will be surprised at the results.  When I was a child I loved my Mom's meatloaf but I hated that she put onions in it.  I would spend most of my time picking the onions out.  YUK! The same could be said of anything with mushrooms in it.  YUK! YUK! YUK!  As I grew into an adult and got on my own I continued to never eat anything with onions or mushrooms in it because I knew I didn't like them.  Well, guess what?  I now eat fried mushrooms and onions, cooked in a skillet sprayed with PAM, and I even eat them uncooked a lot of the time.  I love red onions and fresh mushrooms in my salad.  It is because I was willing to give those foods another try.  The same goes for cottage cheese and yogurt ~ hated them as a child, love them now.  So, until you venture out there and try the different vegetables you will never really know whether you really like them or not. 

I do have a small confession to make about one particular vegetable ~ beets.  I hated them as a child and I hated that my Mom always put them on the plate next to my mashed potatoes and the juice ran into the potatoes spoiling them for me. I just could not 'choke' them down. When I met Al he told me he did not like beets either. So, since beets were never going to enter my house I never gave them that second try, nor did I ever offer them to my son while he was growing up. But you know what?  It's okay not to like them all because, as you saw above, there are plenty of veggies to choose from.

When you do start trying different veggies don't forget to try them in all fashions - cooked in different ways, canned, frozen or raw.  I found out I especially love fresh, raw veggies in a big salad.  For me to eat some of them like broccoli and cauliflower I need to cut them very small for my salad. I love tons of raw baby spinach.  I do not care for broccoli, spinach or cauliflower cooked.  I'm sure texture plays a big role here. 

On the cooking of veggies - I especially love my veggies steamed.  Corn-on-the-cob is so good steamed, as are most of the fresh veggies. If you love corn, a tasty way to make it is to bake it.  I put some frozen corn on a cookie sheet and bake it until crisp.  Delicious and chewy.

Is everyone a little more aware of how big a role vegetables play in our health and well-being?  How many of you are going to try a new vegetable this week?  Remember, if you don't try it, how will you know if you like it?  Be adventurous!  Find a great recipe to use your new vegetable in if you don't want to try it 'raw'; this way you get to try a new recipe AND a new vegetable!  How much better can it get? 

It seems our time together for our chat must come to a close again, always too soon.  I look forward to another visit with you all in a couple of weeks.  Meanwhile, stay as wonderful as you are and keep those happy thoughts flowing.

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 

~~~Five-A-Day for Better Health at
~~~Get Thin Get Young by Selene Yeager and Bridget Doherty

Motivating Quotes

"Love and respect everything that you are and will become.  Reap the fruits of your talents, and walk with pride down the road of life." ~~Jackie Olson

"When you look in the mirror in the days ahead, may you smile a hundred times more than you frown at what you see.  Smile because you know that a loving, capable, sensible, strong, precious person is reflected there." ~~Laurel Atherton

"Live like you mean it.  Believe you can... and you will." ~~Barbara Cage

"Life is an ever-changing process, and nothing is final. Therefore, each moment and every day is a chance to begin anew." ~~Barbara Cage

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 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... my Journey is continuing.  I've pretty much maintained the last month, which included a trip to the Oregon Coast last week for four days. My head is in a good place and I've been mindful of my eating, while allowing myself a few 'treats' while away.

I am managing 7-8 hours a night of sleep.  I had one bad night—last night—but did manage to finally fall asleep.  So, I think my sleep pattern is getting a bit better (making it to bed by about midnight most nights). 

Exercise has been good and bad.  I've done quite a bit of moving things around and organizing here at the house the last couple of days.  In fact, I've gotten so sore it hurt just to lie down. Ouch!  While at the coast Al and I got some walking and shopping in and were on our feet quite a bit.  Al and I are planning to try to walk Multnomah Falls one day a week so that should be a nice change of pace.

I'm still getting my water in most days and feel great about that.  I just feel better all around when I drink lots of water during the day. 

The one area of my Journey that I need to work on is organizing my time better so that I have time to do some of the things I enjoy away from the computer like scrapbooking.  Al and I worked all weekend getting our third bedroom fixed up for just that - my scrapbooking room.  I am going to "schedule in" time to scrapbook and it will be so nice not having to get the stuff all out and then put it away after each session. 

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 with 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 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.

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, "If you always do what you always did, you'll always get what you always got."

Hugs! Dotti   

Our Alaska Cruise

Have you ever thought about taking a cruise? Or have you already been on one or more of them? We have something special for you in case you have!

Al has been working hard on creating a way to share our memories from the Alaska Cruise that we took with our best friends in September, 2006, to celebrate our 30th anniversary.

I am sure that you will be surprised by the level of detail that you will find there; I know that I was! And we hope that you are going to enjoying sharing our experience with us!

We have pictures, and maps, all accompanied by Al's happy description of each day of our cruise. Take the Ship's Tour where Al walks you through every deck, showing you the sights. See the Ship's Art, and the spectacular Staircases and Elevators.

If you have ever wondered what a cruise is like, or if you would like to relive what it was like when you took your cruise, we think you are going to love our Alaska Cruise Page!

There is really nothing quite like it anywhere else on the Internet.

Come and see: Click Here.

Penny's Low Fat Desserts 

A Note News From Penny

I am a dessert-lover and enjoy eating Penny's as much as many of our customers.  Everyone has their favorite flavor or type of dessert they prefer and mine are the cookies (chocolate chip, macaroon and maple walnut).

What do our desserts offer for those of us with a sweet tooth while trying to lose or maintain our weight?  They're guilt-free because both the cookies and muffins are healthy, all natural, low in fat, and calories and have lots of fiber (8 grams in the cookies!).  They are also kosher and have no artificial sweeteners and no transfats.  Penny's desserts are delicious and shipped right to your home.  When they arrive, you'll see that each cookie or muffin is individually wrapped in generous servings—that means no guessing and no guilt! 

Now is a good time to give us a try—Penny's has 10 flavors of cookies and 10 flavors of muffins, each having 2 assortment boxes.    Ingredient vendors and bakery production costs are on the rise and will be reflected in our new pricing effective 3/28, so take advantage of our current pricing.
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

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

Note from Dotti ~ although costs are on the rise for all health related foods these days, these delicious Low Fat Desserts, are so worth it!   Our health and well-being are worth it of course, but also, finding desserts that taste this good and that fit into our healthy eating plan, is not an easy task!  Penny's makes that task easy and delicious! You can count on a fair price from Penny, as well as a great product!

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!   

Al has also added links on his Essays Page to his other article on DWLZ, so you can find all of them easier.

"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:

Comic Relief   

It's Time to Diet & Exercise When... try to do a few pushups and discover that certain body parts refuse to leave the floor.

...your children look through your wedding album and want to know who Daddy's first wife was. get winded just saying the words "six-kilometer run." come to the conclusion that, if God really wanted you to touch your toes each morning, He would have put them somewhere around your knees. analyze your body honestly and decide what you should develop first is your sense of humor. step on a talking scale and it says, "Come back when you're alone." you, "Itsy-Bitsy Teenie-Weenie Yellow Polka dot Bikini" and "The Impossible Dream" become the same song. accept the fact that you can fool some of the people all of the time and all of the people some of the time, but not while you're wearing a bathing suit.

...You could sell shade.

...You dance and it makes the band skip.

...You go to the zoo and the elephants throw you peanuts.

...You need an appointment to attend an 'open house'.

...You put mayonnaise on an aspirin.

...You ran away and they had to use all four sides of the milk carton for your picture.

...Your blood type is Ragu.

...Your driver's license says, "Picture continued on other side."

Pasta Yields  

Pasta Yields
Dry Measure
Cooked Yield
Spaghetti 2 ounces 1 cup
  1 pound 8 cups
Elbows 1/2 cup/2 ounces 1 cup
  1 cup/3 1/2 ounces 1 3/4 cups
Orzo 1/2 cup/3 ounces 1 1/2 cups
  2 1/2 cups/1 pound 6 1/2 cups
Egg Noodles 1 1/3 cups/2 ounces 1 1/2 cups
Fresh Pasta 3 ounces 1 cup

Most pasta lists 2 ounces of dry pasta as the serving size.  If pasta is the main part of your meal 4 ounces of dry pasta is a more reasonable serving size. 

I am really getting into the whole wheat pastas.  They are high in fiber and are delicious!  Two of my favorites are:

♦ Healthy Harvest Whole Wheat Blend Linguini (Ronzoni), 2 oz dry [180 cal/1 g fat/6 g fiber/42 g carbs] 

♦ Whole Wheat Pasta, Penne Rigate (Heartland), 3/4 cup dry
[190 cal/1 g fat/5 g fiber/39 g carbs]

~~~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.  

Salt + Sugar = Fat

Recent research shows that calorie intake from sweetened beverages went up 135 percent between 1977 and 2001.  At the same time, we've gotten steadily heavier. Researchers blame an increase in salty foods for making us thirstier, leading us to drink more calorie-rich drinks, which in turn has helped us pack on the pounds.

~~~From the journal, Progress in Cardiovascular Diseases (Fitness Magazine)

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

Beans and Legumes - Beans and legumes help build muscle, help burn fat and regulate digestion. Beans are a low-calorie food which are packed with protein, fiber and iron.  These ingredients are essential for building muscle and losing weight.  Try substituting a meat dish with a bean dish for one of your meals.  You will be removing a lot of saturated fat and replacing it with lots of fiber.

Whole Grain Foods - Whole grain foods prevent your body from storing fat and isn't that what we all want? We want to eat the least processed carbs which happen to be whole grain foods.  Stay away from the white-flour foods that are colored brown.  Stick to the foods made with all the parts of the grain - whole grain bread and pasta, long grain rice.

Prevention - Healthy Woman

100 Calorie Snacks

          Gummy Bears, 15 pieces [100 calories]
          Jelly Beans, 10 large [104 calories]
           Guava, 1 medium [45 calories]
          Nectarine, 1 medium [67 calories]
           Melba Toast, 4 pieces [50 calories]
          Fruit Salad, 1/2 cup [67 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.  

Shepherd's Pie

This recipe has less meat and potatoes and more vegetables than the British original.

          2 medium potatoes, about 10 oz, peeled and quartered
          1 medium parsnip, peeled and cut up
          1/4 cup plain low-fat yogurt
          12 oz uncooked turkey breast or extra-lean ground beef
          1/2 cup chopped onion
          1 10-ounce package frozen mixed vegetables
          1/4 cup water
          1 fourteen and one half-ounce can no-salt-added stewed tomatoes, undrained
          1/3 cup no-salt-added tomato paste
          3/4 tablespoon dried thyme or sage, crushed
          1 tablespoon Worcestershire sauce
          1/4 teaspoon ground black pepper

Preheat the oven to 375 degrees.  Cook potatoes and parsnip with enough water to cover it, for 20 minutes in a covered saucepan.  Drain well and mash with a potato masher or an electric mixer on low speed.  Gradually add yogurt, mashing to make potato mixture light and fluffy. 

In a large skillet cook turkey and onion over medium heat until meat is brown.  Drain well and stir in mixed vegetables and the water.  Bring to boiling; reduce heat.  Cover and simmer for 5-10 minutes or until vegetables are tender.  Stir in undrained tomatoes, tomato paste, thyme, Worcestershire sauce, and pepper. Heat through.

Divide turkey mixture among four 12-16 ounce individual casseroles or ramekins or transfer to a 1 1/2 quart casserole. Drop potato mixture into mounds on the turkey mixture.

Bake, uncovered, for 20 to 25 minutes or until potatoes are heated through. 

Makes 4 servings

Per serving: 279 calories, 2 g fat, 1 g sat fat, 35 mg chol, 287 mg sodium, 41 g carbs, 7 g fiber, 25 g protein

Recipe adapted from ~ Diabetic Living Magazine

Tip for Success

Ask for what you want when eating out ~ 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. Also, if it 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!

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...

Are you wondering if you are alone... well you're not! Right now there are 70 million people currently on a diet.  With the help of Dotti's Weight Loss Zone, you can lose weight.  There are no magic pills or diet fads that will help you.  The only thing required is the will power to better yourself.

Pizza Fit'n Free is on your side.  Our fat free pizza will aid you on your diet while you enjoy your favorite food...PIZZA!  Join the many dieters who are losing weight and still enjoying America's favorite junk food.

Join Now at

Food Finds

          Stouffer’s Skillets, Sweet & Sour Chicken, ½ package [360 cal/4 g fat/6 g fiber/59 g carbs]
          High Liner Tilapia Loins, lean-cut (Costco), 4 oz [110 cal/2 g fat/0 g fiber/0 g carbs] 
          Taco Bell Taco Shells, 3 taco shells [150 cal/6 g fat/2 g fiber/22 g carbs] 
          Kraft 2% Milk Pepper Jack Cheese Slices, 1 slice [50 cal/2.5 g fat/0 g fiber/2 g carbs]

Snack Idea

Over the weekend I bought a new food product that looked like it had great promise in becoming one of my favorite snacks.  It is called Wasa Fiber Rye with Sesame & Oats Crispbread. 1 slice/cracker - size of a whole graham cracker - had the following nutritional info [30 cal/0.5 g fat/2 g fiber/7 g carbs]  I split a wedge of Laughing Cow Light French Onion Cheese  [35 cal/2 g fat/0 g fiber/1 g carbs] between two Crispbread.  What a yummy, filling snack, which, by the way, reminded me a bit of my potato chip and French onion dip days but without all the fat and calories!

Did you know...

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

More than 63 million times each day, AOL users sign on and hear voice-over actor Elwood Edwards say the words, "You've got mail!"

The term weapons of mass destruction was coined in 1937 to describe aerial bombings in the Spanish Civil War.

Diseases spread by fleas have killed more people than all the wars ever fought, combined.

Robin Williams, Tom Cruise, Gene Hackman and Dr. Seuss were all voted "Least Likely to Succeed" by their classmates.

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

More Ways to "Eye" Your Servings

Medium apple, orange or cup of fruit = a baseball
Half a cup of ice cream = a racquetball
Three ounces of meat = a medium bar of soap
Medium potato = a computer mouse
Average bagel = a hockey puck
Three ounces grilled fish = a checkbook
One ounce of cheese = 4 dice
Two tablespoons of peanut butter = a golf ball
Four small cookies = 4 poker chips
Pancake = a CD

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 absolutely delicious! 

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

Hug a Day

Hugging is nothing less than a miracle drug.  It helps the body's immune system, cures depression, reduces stress, and induces sleep. It's rejuvenating and invigorating - yet has no unpleasant side effects. It's all natural, organic and is naturally sweet.  It contains no pesticides, no preservatives, no artificial ingredients and is 100 percent wholesome.  There are no batteries to wear out, no periodic checkups, low energy consumption and high energy yield.  It's inflation-proof, non-fattening, non-taxable, non-polluting and, of course, fully refundable.  In fact, hugging is practically perfect.  Hugs!

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
TOC page at:

I have added the following restaurants ~

Lee's Famous Recipe Chicken
Macayo's Mexican Kitchen
Pizza Pro

I have updated the following restaurants ~

Panera Bread [the Crispani]
Rumbi Island Grill

I have not updated the Palm restaurant files or the HTML Zip file of all the restaurants at this time. That will be done along with some more updates and additions by the next newsletter in a couple of weeks.  Thanks so much for your patience.

"The only way of finding the limits of the possible is by going beyond them into the impossible." ~~Arthur C. Clarke


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

Newsletter Sign Up

If this newsletter was forwarded to you, you can sign up for it yourself at:

Dotti's Newsletter Subscription Page -

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.