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Dotti's Newsletter |
May 7, 2007 |
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Issue #023 |
WelcomeHi 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.
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 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. Remember some of these visuals when eating out so you can choose your foods accordingly: 1) 1 oz. meat: size of a matchbox 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
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 ☺
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! 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... 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!
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."
Food Finds ♦ Kozy Shack, No Sugar Added, Apple Pie a la Mode, 1 container 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. 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.
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!
Come and see: Click Here.
Penny's Low Fat Desserts
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 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 can find Al's Essays on Weight Loss and Maintenance at: 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!! Order Online at Pizzafree.com Comic Relief Effective Diet A woman was terribly overweight, "I want you to eat regularly for 2 days, When the woman returned, she shocked "Why, that's amazing!" the doctor said, The woman nodded. "I'll tell you though, "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 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 ~~~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. 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. ♦ 1 York Peppermint Pattie ~ 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. Minimum amount of exercise for MODERATE FITNESS Women Men 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 ~~~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 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. Makes 2 or 3 servings 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. ~~~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 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 ~~~The Great Food Almanac by Irena Chalmers 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. ~~~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...
"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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Weight Commander 
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