Dotti Dotti Dotti's
    Newsletter
May 7, 2007    
Issue #023



























Welcome

Hi everyone!  These last two weeks sure have screamed by, haven't they?  Here it is time for another visit.  I always look forward to visiting with all of you.   

Let's get settled into our most comfy chair with our tall glass of water and don't forget your beautiful SMILE


Portion Sizes: Good News for the Food Industry, Bad News for You!

Have you ever given any thought to how the portion sizes have changed over the years? Just about every fast food restaurant offers supersizing.  Taco Bell promotes a "4th Meal".  Believe me, the only thing "supersized" will be your hips.  Look at a few of these amazing changes (and not for the better) over the years ~

In the 1970's, most pizza pies were 10" in diameter.  Today the 10" pizza pies have been eliminated and pizza pies have grown to 16-18 inches in diameter.  Along with the bigger pizzas come slogans like, "Bigger is better!"  Better for whom?  Not you, my friend.   The Hershey chocolate bar started out weighing 0.6-ounces in its first year on the market.  Now the bar weighs 1.6-ounces!  All of our favorite burger places have increased the size of their hamburgers.  The Short cup (8 oz) of coffee has been removed from Starbucks.  The smallest size is now a Tall at 12-ounces.  They also include a Grande at 16-ounces and Venti at 20-ounces. 7-11 offered a 12 and 20-ounce soda in the 1970's. In 1988 they were offering a 64-ounce Big Gulp, an amazing half-gallon of soda!  Remember the Carl's Jr. "double $6 burger" introduced in 2004?  That double burger contained a pound of beef and 1,400 calories. In 1972, McDonald's large fries were 3.5 ounces.  Today McDonald's large fries are enough to feed three people.

Guess where else the portion sizes changed?  Cookbooks and recipes! The exact same chocolate chip cookie recipe on the back of the Nestle's TOLL HOUSE Semi-Sweets Morsels package scaled down the number of cookies it makes from 100 to 60 between 1984 and 1987.  The Joy of Cooking Cookbook is another good example.  You'll see identical recipes for cookies and desserts in the new edition and the original edition.  The only thing that wasn't identical was that the new recipe makes fewer servings than previous editions - 16 brownies instead of 30, almost double size portions.

The clothing industry has accommodated the food industry by making clothes larger while lowering the tag size, making more Americans the "perfect size 8".  Yankee Stadium had 82,000 seats in the 1920's when it was first built.  There are only 49,000 larger seats in the remodeled version.  Cars now have bigger cup holders for those bigger drinks.

Take a look below at how much the calories increase from regular size to large or jumbo size.

Food Manufacturer,
Restaurant
Calories/
Regular Size

Calories/
Large or Jumbo Size
Soft Drink, bottle Coca-Cola 100 calories/8 fl oz 250 calories/20 fl oz
French Fries McDonald's

210 calories
Small/2.4 oz

540 calories
Large/6.2 oz

Hamburger
Sandwich
Burger King 320 calories
Hamburger/4.4 oz
920 calories
Double Whopper/12.6 oz
M&M's Mars, Inc 240 calories
Regular size/1.7 oz
750 calories
Movie megasize/5.3 oz
Coffee
Frappuccino
Starbucks 180 calories
Tall/12 fl oz
300 calories
Venti/20 fl oz
Ice Cream,
Vanilla
Haagen-Dazs 270 calories
1 scoop  1/2 cup
810 calories
3 scoops  1 1/2 cups
Frozen Yogurt TCBY 110 calories
Kiddie cup/3 oz
350 calories
Large cup/11 oz
Popcorn,
popped in oil
Movie
Theater
400 calories
Small/7 cups
1160 calories
Large/20 cups
Cinnamon Bun Cinnabon Inc 300 calories
3 oz Minibun
670 calories
8 oz Cinnabon

The food industry knows just how to "work" us.  They know how our minds work - against ourselves and for the food industry. I know before I started my Journey I used to LOVE all that supersizing, probably more because I was getting a bargain for only 30 cents more. Little did I know that bargain came with a very high price. When I got an ice cream cone and they made it extra big I had an extra big smile on my face.  If you get a classic Cinnabon instead of  a Minibon it costs only 24% more but contains 123% more calories. What a deal, right?  That's what the Food Industry wants you to believe. On average, eating an additional 100 calories a day over your allowance can lead to a weight gain of 10 pounds a year. YIKES!

Can you now see why it's so easy to gain weight?  Everywhere you turn you are being urged to eat more.  We know that the bottom line is the bigger the size, the more calories there are. You gain weight when you eat more calories than you burn.  Yet, many times we fall for their slogans and advertisements.  Why do you think they pay big money to advertise? Because advertising works.  It's been proven time and again.

So, how do we stay on our Journey amidst all of this?  How can we turn this into a win situation for us?  We already know knowledge is the key to a successful Journey.  Armed with the knowledge of what a serving size is and how many serving sizes are in the portions served gives us the ability to choose how much of the portion we are going to consume.  Remember, a portion is not a serving size.  There may be many servings in one portion.  Look at the sizes of the Sirloin steaks they serve at most restaurants: 6 oz, 9 oz, 12 oz, and 16 oz.  Guess what a serving size is?  3 ounces!  It is very important that you learn the food groups, the number of servings per day from each food group, and the serving size of the foods.  This will give you to power to make the right decision as to what you are going to eat when eating out. Remember, you are the customer.  You are paying for your meal and you can ask for it the way you want it. Don't be shy.  Take control. The restaurants want your business so more times than not they will do all they can to accommodate you.

Try to always take the slimmer picks at your favorite fast food restaurants.  Here is a Slim Pick at Chipotle Restaurant. By choosing the tacos over the burrito you have saved 479 calories!

Burrito:  1 large tortilla + pinto beans + steak + corn salsa + rice + cheese + sour cream = 1,268 calories/48 g fat/21.5 g sat. fat
Tacos:  3 small tortillas + black beans + chicken + tomato + salsa + cheese + lettuce = 789 calories/28.5 g fat/11.5 g sat. fat

Eating smaller portions of food is one of the easiest ways to cut back on calories.  Cut 100 calories a day and you will see the weight go down. Try a few of these 'tricks' to cut some calories when eating out:

1) Have a regular hamburger instead of the large burger and you will save about 150 calories.
2) Save about 300 calories by choosing the small fries instead of the super-sized.
3) Have a small soda instead of the large - saves you about 150 calories. Better yet, try diet - 0 calories!
4) Share an entree at the restaurant or ask for half your meal to be packed for you for lunch the next day.
5) Never supersize your meals and stick to small sizes.

Remember some of these visuals when eating out so you can choose your foods accordingly:

1) 1 oz. meat: size of a matchbox
2) 3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
3) 8 oz. meat: size of a thin paperback book
4) 3 oz. fish: size of a checkbook
5) 1 oz. cheese: size of 4 dice
6) Medium potato: size of a computer mouse
7) 2 Tbs. peanut butter: size of a ping pong ball
8) 1/2 cup pasta: size of a tennis ball
9) Average bagel: size of a hockey puck.

Five or more servings of fruits and vegetables are recommended each day. Why not substitute low calorie, high-fiber fruits and vegetables for higher calorie foods and snacks.  They will keep you feeling fuller and will save you lots of calories.

Here are a few examples of one serving.

1) medium apple or orange: the size of a tennis ball
2) 1 cup chopped raw vegetables or fruit: baseball size
3) 1/4 cup dried fruit (raisins, apricots, mango): a small handful
4) lunch-box size container of unsweetened applesauce
5) cup of lettuce: four leaves
6) chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms (= 2 vegetable servings)
7) 1/2 cup cooked or canned legumes (beans and peas)
8) 5-6 baby carrots

I don't know about all of you but I have been truly amazed at how big the portions being served at restaurants have grown.  I still remember to this day how shocked I was to learn how small a serving size actually was - about 1/2 cup, 3 oz., etc. I thought for sure I was going to starve since I had been eating 4 times that for a serving. Guess what?  You don't starve.  You get plenty to eat when you eat the recommended daily allowance.  You don't leave the table unable to breathe.  You get just the right amount of food without overeating.

Next time you go out to eat take a good hard look at the menu and the serving sizes. You'll see what we've been talking about today.  Don't let the food industry win.  You take back the control as to what you are going to eat when eating out. 

Until we meet again, have a great couple of weeks and keep smiling   Hugs!
-The Portion Teller by Lisa R. Young, Ph.D., R.D.
-National Alliance for Nutrition and Activity
-Fitness, April 2007


Motivation

You have powers you never dreamed of. You can do things you never thought you could do. There are no limitations in what you can do except the limitations in your own mind as to what you cannot do. Don't think you cannot. Think you can. ~~Darwin P. Kingsley

Don't ever give up your dreams... and never leave them behind.  Find them; make them yours, and all through your life, cherish them, and never let them go. ~~Elisa Costanza


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:  http://www.dwlz2.com/forum/.  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! While I had been stagnant the last few weeks, as life kept me very busy, I have been working my program to the best of my ability day by day. 

I had an unfortunate accident on Thursday, April 26th.  I was working in my garage rearranging things when I fell.  Thank goodness it wasn't off a ladder! 

I fell hard on my right kneecap which I thought I had broken for sure. I tried to save myself with my right hand which hit very hard on the cement.  At Urgent Care I learned I had broken my wrist but not my kneecap.  They sent me for a Cat Scan which showed I had three fractured bones in my right wrist. Ouch!  Saturday, April 28th, I got my first cast put on at the Urgent Care. On Wednesday, May 2nd, I went to Orthopedics and had a nice new bright yellow cast put on.  In three weeks I go back there for another x-ray to make sure my radius bone was not fractured (the doctor said it sometimes doesn't show up for 3 weeks).  The cast will be on for about 8 weeks.  :-(    I can type fairly easy with the cast on, but it sure tires me out quickly.   (I had to do this newsletter in several sittings because I had to rest in between.)

I have gone on several nice walks with Al since I fell and my knee seems to be holding up.  I used my cane for the first couple of walks to help steady me.  It helped me a lot.  My hope is that my knee will continue to heal and be just as good as before in no time. 

I would like to say "Thank You" to all of you who have sent me kind emails and posted get well messages on the Message Board. Also, to all who have sent me a "Thinking of you, get well" card, "Thank You."

I have managed to get something good out of this: After 5 weeks of not losing an ounce, this week I finally showed a loss. Why? Because I started listening to Dr. Roberta's Enjoying Weight Loss Hypnosis CDs, a session a day.  And as always happens when I do this, I have been having no problem staying on Program; in fact I'm not getting enough to eat some days.  Al and I have walked four times this week so exercise is good also.

The CDs helped me over the time when I wasn't listening to them regularly too. Although I wasn't doing as well as I am now, I didn't gain weight like I would have before, because there was still the focus inside to not give up. Before September, 2005, I would have gained weight during a lapse like that, probably a lot of it.

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 have been a wonderful help to me on my Journey!

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 for being there for me.  Thank you for caring. 

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

Hugs! Dotti   


Food Finds

Kozy Shack, No Sugar Added, Apple Pie a la Mode, 1 container
[70 cal/2 g fat/3 g fiber/10 g carbs]
Kozy Shack, No Sugar Added, Tapioca, 1 container
[90 cal/3 g fat/4 g fiber/11 g carbs]
Quaker Instant Oatmeal, Weight Control, Banana Bread, 1 packet (much bigger packets than others)
[160 cal/3 g fat/6 g fiber/29 g carbs]
Quaker Instant Oatmeal, Weight Control, Cinnamon, 1 packet (much bigger packets than others)
[160 cal/3 g fat/6 g fiber/29 g carbs]
Quaker Instant Oatmeal, Weight Control, Maple & Brown Sugar, 1 packet (much bigger packets than others)
[160 cal/3 g fat/6 g fiber/29 g carbs]


Software You Can Use!

A Note Weight Commander

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. 


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 worked 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 enjoy 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 Note from Penny

Incredible Weight Loss Story...

You should read our newsletter story about a dedicated woman from Southern California that enjoys a Penny's muffin every morning—a breakfast that has helped her lose 50 pounds since last October!  Just sign up for our newsletter to see Kristin's picture and read her incredible story:  http://www.PennysLowFatDesserts.com/newsletter 

Penny's is offering $5 off when you order 4 boxes of desserts.  The special code to enter when in the cart is:  B4GM

To order, please go to:   http://www.PennysLowFatDesserts.com/   We offer healthy and "on plan" cookies and muffins and have received many letters from customers telling us that they feel good about eating our desserts.  Our desserts come in generous single servings with plenty of variety and can help you stay on your weight loss track!  We use all natural ingredients, have 0 transfats, 8 grams of fiber and are perfect to satiate your need for sweets!

Check out Penny's newsletter for announcements on specials and new offerings:  http://www.PennysLowFatDesserts.com/newsletter 

If you want to see what others are saying about Penny's desserts:  http://www.PennysLowFatDesserts.com/testimonials.asp

Message Penny directly:  Penny@PennysLowFatDesserts.com  or call (866) 221-5109


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!"
  -Al-

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

http://www.dwlz.com/alsessays/


Pizza Fit'n Free 

A Note Note from Pizza Fit'n Free

At Pizza Fit'n Free we believe in making a great tasting pizza that is fat free and nutritionally complete.  That has been our goal since starting the company back in 1991.  We know that it is hard to diet and eat your favorite foods.  Since pizza is one of America 's favorite foods we are here to help.  For over 15 years we have been helping America's lose weight and keep it off. 

If you Compare Us to other "low fat" pizzas you will agree that Pizza Fit'n Free is in a class of its own.

FREE PIZZA!!
As a thank you to our wonderful customers buying Pizza Fit'n Free in increasing numbers and telling their friends about us, we have started drawing names to win FREE pizza! Click HERE for more details.

Order Online at Pizzafree.com


Comic Relief 

Effective Diet

A woman was terribly overweight,
so her doctor put her on a diet.

"I want you to eat regularly for 2 days,
then skip a day, and repeat this procedure for 2 weeks.
The next time I see you, you'll have lost at least 5 pounds."

When the woman returned, she shocked
the doctor by losing nearly 20 pounds.

"Why, that's amazing!" the doctor said,
"Did you follow my instructions?"

The woman nodded. "I'll tell you though,
I thought I was going to drop dead that 3rd day."

"From hunger, you mean?"

"No, from skipping."


Corn & Crab Enchiladas with Verde Sauce

This recipe sounds yummy and is low on fat and high on fiber.

Makes approximately 5 servings

          10 corn tortillas
          1 lb tomatillos
          2 cloves garlic, minced
          1 Serrano chile, seeded and finely minced
          3 tbsp lime juice
          1/3 cup diced green chilies, canned
          2 green onions, chopped
          1/2 cup fresh cilantro, chopped
          1 tsp sugar
          1/2 tsp olive oil
          1 small onion, finely diced
          1 cup corn, either fresh or frozen
          1/2 lb lump crabmeat, fresh or canned
          1/2 cup fat-free sour cream
          Ground pepper to taste

Preheat oven to 400 degrees.  Peel paper skin off tomatillos and boil whole for about 10 minutes. Drain water and puree tomatillos in a blender or food processor. Add the garlic, Serrano chile, lime juice, green chilies, green onions, cilantro, sugar, and puree again. Set aside. 

Heat the olive oil in a large skillet.  Add onions and cook until soft.  Add the corn, crabmeat, sour cream and ground pepper. Cook until mixture is thoroughly heated.

Wrap the tortillas in aluminum foil and place in the oven for 10-15 minutes to soften. Spray a casserole dish with nonstick cooking spray.  Lay each tortilla flat and put 1/4 cup of the crab mixture in the center. Carefully roll up two sides of the tortilla and place it in the casserole dish. Roll as tightly as you can without tearing the tortillas. After using up the tortillas and filling, pour the verde sauce over the entire pan.  Bake uncovered for about 20 minutes or until the juices are bubbly.  Cooking too long will make the tortillas mushy.

Serve and garnish with cilantro sprigs and fat-free sour cream. 

Serving Size: 2 enchiladas

Per serving: 247 Calories, 3 g Total Fat, 3 g Dietary Fiber, 40 g carbs, 16 g protein

~~~Recipe Adapted from Muscle & Fitness Hers, Digest Series


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.

Their food is absolutely delicious!  I loved how it was delivered fresh to my door, ready to eat for whenever I wanted.

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.


10 Treats Under 150 Calories

1 York Peppermint Pattie ~ 140 calories
1 ounce banana chips ~ 147 calories
1 packet O'Coco's Original Organic Baked Chocolate Crisps ~ 90 calories
1 package Quaker Mini Delights Chocolately Drizzle mini snack cakes ~ 90 calories
21 raw almonds ~ 147 calories
1 medium apple, sliced, with 2 tsps smooth peanut butter ~ 135 calories
1/4 cup Woodstock Cherry & Ginger Almond Crunch granola ~ 115 calories
1/2 cup Cracker Jack ~ 120 calories
1 1/4 ounces Glenny's Low Fat White Cheddar Soy Crisps ~ 140 calories
1/2 cup TCBY Hand-Scooped Vanilla ChocolateChunk Frozen Yogurt ~ 140 calories

~~~Fitness, April 2007


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.


Walking Facts

Minimum amount of exercise for MODERATE FITNESS

Women
          Walk two miles in under 30-minutes at least three days a week or,
          Walk two miles in 30-40 minutes, five to six days a week

Men
          Walk two miles in under 27-minutes at least three days a week, or
          Walk two miles in 30-40 minutes, six to seven days a week

Forty-five minutes of brisk (4 m.p.h.) walking burns up about 244 calories.  This translates into 25 pounds of weight (fat) loss in one year!**

** 244 calories x 365 days = 89,060 extra calories burned in one year; divide this number by 3,500 to get number of pounds lost in one year. (You have to burn up 3,500 calories to lose a pound of fat.)

Use it or Lose it ~ Scientists have now demonstrated that much of what we call "aging" is not a matter of wearing out, but lack of use.

~~~International Health Awareness Center, Inc Brochure


Great Benefits from Regular Exercise

Most people vastly overestimate the amount of exercise that is required to get in shape. They don't realize that as little as 90 minutes a week of at-your-own-pace exercise can provide a host of mental and physical benefits.      

          Strengthen your heart and lungs
          Increase the level of HDL (good) cholesterol in your blood
           Lower an elevated blood pressure
          Prevent diabetes (adult-onset diabetes)
           Strengthen your bones
          Strengthen and tone your muscles
           Maintain, or get down to, a desirable weight
          Improve your productivity and level of energy
           Improve your sleep
          Improve your posture and appearance
           Reduce stress
          Reduce feelings of depression
          Improve your overall sense of well-being

~~~International Health Awareness Center, Inc Brochure


Receive a 1 day shopping pass to Sam’s Club  

Now that the sun is shining and the weather is warming up, it's a great time to stock up on some great tasting Philly Swirl's Sugar-Free, Fat-Free Swirl Pops!  They are delicious and only 10 calories.

Don't forget to get your FREE 1 day pass to Sam's Club from Philly Swirl.  All you have to do is 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
[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 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.  


Pineapple-Coconut Smoothies

Makes 2 or 3 servings

          1 cup chopped pineapple
          1 medium banana, cut into 1/2 inch slices
          3/4 cup unsweetened light coconut milk, chilled
          3/4 cup orange juice, chilled
          Toasted coconut to top (I like the toasted coconut topping I get for my coffee)

Line baking sheet or tray with plastic wrap. Arrange the pineapple and banana in single layer on baking sheet.  Cover with plastic wrap and freeze until firm (I usually have mine frozen beforehand for smoothies).  In blender, combine coconut milk and orange juice; add pineapple and banana.  Cover and blend until smooth. Garnish with toasted coconut, if desired.

Per serving: 184 Calories, 5 g Total Fat, 5 g Dietary Fiber, 36 g Carbs, 2 g Protein

~~~Better Homes & Gardens Smoothies & Healthy Snacks


Did you know...

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

The introduction of the traffic light predated the invention of the automobile.

The song "Happy Birthday to You" was originally written by sisters Mildred and Patty Hill as "Good Morning to You"; the words were changed when it was published in 1935.  Annual royalties for the song average $2 million.

With just one shock, an electric eel produces enough energy to light up every room in an average three-bedroom house.

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


Spruce Up Your Old Standbys

Here are a few ways you can spruce up canned foods' flavor:

Add a tablespoon or two of sherry and top with finely chopped onions and chopped hard-cooked egg to canned black bean soup
Add freshly chopped cilantro and crisp crumbled bacon to canned clam chowder
Add mayonnaise, capers, and a touch of fresh lemon juice to canned tuna.
Add chopped yellow pepper and chopped mango, and serve in a leaf of red lettuce - canned yellow corn
Add freshly chopped scallions and diced tomatoes to canned chick-peas
Stir in plump raisins and a tablespoon of apricot preserves to canned rice pudding
Add pureed frozen raspberries and serve in a wine glass - canned pears

~~~The Great Food Almanac by Irena Chalmers


Make Today a Day for You

Today I will do whatever my heart tells me to do.  I'll sleep in if I feel like resting, or I'll wake up early and watch the sun rise. I'll go for a walk if I want to get outside, or I'll just lie back and relax.  I'll eat bananas or chocolate, peanut butter or popcorn.  I'll read or write, sing or dance, work or play. It's up to me. The rest of the world will just have to wait. Today is mine. All mine.   Hugs!

~~~Promises to Myself, Blue Mountain Arts Collection


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:


"Pay attention to the words and thoughts you say to yourself. Make sure this self-talk is positive."

(See The Enemy Within for more on this topic.)


Goodbye

Another visit has come 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 - http://www.dwlz.com/eletter.html


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 [ 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.

   


Dotti