Hi everyone! These last three weeks have been busy and filled with heartache. My dearest friends' Mom, who has also always been "Mom" to Al & I, passed away peacefully on Friday, May 18, 2007. Al and I rushed up to Spokane, WA to be near our best friends and to help in any way we could; mostly to be there for comfort when needed. It was a beautiful service and our memories of Mom will always be cherished.
I would like to say thank you to my dear Al, who wrote the article and my Journey update in the last newsletter and made sure it got sent out. I was with Tammy most of that week getting the funeral program and slide show done.
Now it's time to get settled into our most comfy chair with our tall glass of water!
Don't forget to bring your beautiful SMILE ☺
Let's Get Moving!
I think today we will talk about exercise and how we can include it in our daily lives. Exercise is really not a dirty word, although to most of us it seems that way. You are not alone. I feel the exact same way when I haven't been exercising. When I am on track with getting some regular exercise in every week that word 'exercise' becomes a word that means a lot of positive things like - fitness, healthy, energy, alive, happy, control, and much more. I'm sure we could all add to the list. So, that being said, why don't we exercise regularly?
According to a national survey done in Fitness Magazine April 2007, instead of turning to exercise for relief of stress, 72% of us snacked instead; 28% turned to exercise for stress relief. Amazing, huh? Instead of snacking we could have been out taking a leisurely 15 minute walk, calming ourselves and burning 50 calories along the way!
Dr. Kenneth H. Cooper, of Cooper Aerobics Center in Dallas, recommends 30 minutes of sustained activity five times a week. Weight Watchers recommends 20 minutes a day. I'm sure we could all think of some way to fit in 20 minutes a day or 30 minutes, five times a week, of activity. Michelle Edwards of the Cooper Institute for Aerobic Research states that you can get fit by piecing together small bouts of exercise throughout the day. Accumulating 20-30 minutes of exercise a day is recommended for basic health maintenance. Let's put our thinking caps on and see what we can come up with. I think you will be surprised to learn there are a lot of little ways to sneak some activity into your life. According to research, moving more as you go about your day will keep you feeling great.
How many of us watch a one-hour TV show at least a couple times a week? Guess what? That gives you a golden opportunity to get up and move during the 20 minutes or so of commercials during the one-hour show. How about marching in place or doing some jumping jacks. Another way to get some activity while watching TV is hiding your remote so you have to get up off the couch to change the channels.
How about reading? Do you grab your book, find a comfy chair and read? You could change your routine some of the time and get in some leg lifts while you're reading. Instead of the comfy chair you'll be relaxing on the floor while reading, burning calories and toning up those legs.
Was that you the other day that I saw standing in front of Target talking on your cell phone? To get some extra activity in, try walking around while talking on the phone. You will be moving and visiting and feeling great! It will be so great that you won't even realize you were 'exercising' while enjoying your phone conversation.
Many of you have children in sports. When you go to the game are you sitting on the sideline watching? I'll bet you could keep an eye on your child and the game while walking around the field a couple of times. Viola! You've exercised AND watched your child's game in the same amount of time; no need to squeeze activity in.
One thing I remember clearly from my Weight Watcher Leader Renee is this: Don't look at it as exercise; look at it as playing. Do you remember how often we went out and 'played' when we were youngsters? It took no effort at all and if I remember correctly, we were constantly moving! How about letting that 'inner child' out to play? You could try playing catch, kicking a soccer ball around or ride your bike. Do any of you remember playing hopscotch? I do. I loved playing hopscotch. Grab some chalk, make the hopscotch grid and go for it!
When I was growing up in Rutland, Vermont I remember my step-dad always making us take a long walk after our dinner meal. At the time I thought it was awful making us six kids go for a long walk when all I wanted to do was lie around and relax after my meal. I now see he was right on about taking a walk after eating, especially a large meal. Instead of laying around and becoming lethargic by walking a bit you regain your energy and believe it or not, you relax. Did you know that by taking a ten-minute walk after your breakfast, lunch and dinner you have burned off about 300 extra calories at the end of the day? True.
Get back to nature by taking a hike. Al and I love to hike, especially here in the great Northwest. The Columbia River Gorge is just gorgeous and there are so many beautiful places to hike complete with waterfalls and luscious green forests. We've slowed down a bit on our hiking but are hoping to get in one a week this summer, time and health allowing. If any of you are interested, Al has kept up our Coon Family Hiking page, complete with photos and awesome narration, at: Coon Family Hiking Club (CFHC)
At the grocery store I almost always get a cart, even when I'm not doing major grocery shopping. One of the reasons is to have a place for my purse so I don't have to hold it. The other is because I don't want to carry a basket AND my purse. Let's think about this? If I were to actually carry my purse AND a shopping basket I would be working those arms, one of the places that desperately needs toning up. What was I thinking? Here's an easy way to get in a little extra toning without taking away from my shopping experience.
If you like to walk why not make it fun. Buy a wall map of the world. Pick a place you have always wanted to go and figure out how many miles it is from your home. You are now ready to take that dream trip you've always wanted and what fun you will have as you visit new places along the way. Mark your miles on the map as you do them. For an even more enjoyable trip, after your walk relax while reading about the area you just walked through. And you thought you'd never make it to Switzerland...
Remember, doing something is always better than doing nothing. Every little bit of exercise you do will keep your body craving more. Don't believe me? Why not try for yourself and have a great time doing it!
Until we meet again, have a great couple of weeks and keep smiling ☺
~~~Dr. Kenneth H. Cooper, Cooper Aerobics Center
~~~Family Circle 2000, Daryn Eller
"Go confidently in the direction of your dreams. Live the life you've imagined." ~~~Henry David Thoreau
"Do not follow where the path may lead. Go instead where there is no path and leave a trail." ~~~Ralph Waldo Emerson
"A multitude of small delights constitutes happiness." ~~~Charles Baudelaire
Dedicated to the One I Love
Happy Anniversary my dearest Al. On June 10th we will be celebrating our 31st wedding anniversary and what a great 31 years it has been. I'm looking forward to many, many more with you, my love. At this time our song, A Groovy Kind of Love, comes to mind...
When I'm feeling blue, all I have to do
Is take a look at you, then I'm not so blue
When you're close to me, I can feel your heart beat
I can hear you breathing in my ear
Wouldn't you agree, baby you and me got a groovy kind of love?
We got a groovy kind of love!
Anytime you want to you can turn me on to
Anything you want to, anytime at all
When I kiss your lips, ooh I start to shiver
Can't control the quivering inside
Wouldn't you agree, baby you and me got a groovy kind of love? Oh,
We got a groovy kind of love!
When I'm feeling blue, all I have to do
Is take a look at you, then I'm not so blue.
When I'm in your arms, nothing seems to matter
My whole world could shatter, I don't care!
Wouldnt you agree, baby you and me got a groovy kind of love?
We got a groovy kind of love!
We got a groovy kind of love, oh
We got a groovy kind of love!
~~~by Toni Wine and Carole Bayer Sager
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 ~ 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
What did Al say in the last newsletter?
Dotti may never let me at this newsletter again after this ☺ but here is what is going on with Dotti's Journey back to Goal today... So true Al, so true! ☺
Al knows I hate when anybody, including him, is "blowing my horn" bragging about me, and I hate talking about myself, for that matter. Don't get me wrong, I know Al loves me dearly and is proud of me, but it still bothers me a lot.
It's been a very busy last month and throughout it all I've managed to lose a bit or maintain but most of all I've managed to keep my sanity, stay on track most of the time and keep my sense of humor intact. Dr. Roberta's Enjoying Weight Loss Hypnosis CDs were a big factor in keeping me motivated. So was Al, LeRoy, my bestest friend Tammy and all of you, my friends. Support is so necessary on this Journey and I'm so glad I have yours. Thank you!
May 27th, Al and I headed home from Spokane, WA. I was not feeling well the night before and in the morning came to the conclusion I most likely had food poisoning. Not fun. Al packed up the car and made a nice place for me on the back seat. I threw in a couple of plastic bags just in case I got sick. We made it home in record time with only one 'incident' requiring the bag. I suffered the rest of the day and all day Monday and into Tuesday. I've had food poisoning one other time and I can tell you it is not fun. My wonderful Al made sure I had plenty of liquids and was quickly by my side whenever I needed him. Love sure is grand!
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."
♦ Quaker Simple Harvest All Natural Instant Multigrain Hot Cereal, 1 packet
[160 cal/3.5 g fat/4 g fiber/30 g carbs]
♦ Capri-Sun 100% All Natural Juice, Fruit Dive, 1 pouch
[90 cal/0 g fat/0 g fiber/23 g carbs]
♦ Capri-Sun 100% All Natural Juice, Apple Splash, 1 pouch
[100 cal/0 g fat/0 g fiber/23 g carbs]
♦ Capri-Sun 100% All Natural Juice, Berry Breeze, 1 pouch
[100 cal/0 g fat/0 g fiber/24 g carbs]
♦ Capri-Sun 100% All Natural Juice, Grape Tide, 1 pouch
[100 cal/0 g fat/0 g fiber/25 g carbs]
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.
Mirror, Mirror on the Wall
Mirror, mirror on the wall
Do you have to tell it all?
Where do you get the glaring right
To make my clothes all look too tight?
I think I'm fine but I can see
You won't cooperate with me;
The way you let the shadows play
You'd think my hair was getting gray.
What's that, you say? A double chin?
No, that's the way the light comes in.
If you persist in peering so
You'll confiscate my facial glow,
And then if you're not hanging straight
You'll tell me next I'm gaining weight!
I'm really quite upset with you
For giving this distorted view;
I hate you being smug and wise -
O, look what's happened to my thighs!
I warn you now, O mirrored wall,
Since we're not on speaking terms at all,
If I look like this in my new jeans
You'll find yourself in smithereens!!!
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.
Penny's Low Fat Desserts
Note from Penny
Desserts that work!
Do you have a sweet tooth and want to see and hear from others that are successfully losing weight while enjoying dessert?
Penny's is all about delicious, healthy desserts to help you manage and lose weight. Sign up for our newsletter and see our specials! Also, our next newsletter discusses the "middle ground" --a realistic position for making healthy food choices. Our newsletters provide tidbits of healthy hints and specials while keeping it "short and sweet"!
Many customers have come to us from Dotti's and want to give us a try as part of a sensible approach to losing and maintaining their weight. Our desserts are in the right portions and individually wrapped. Ask other members if they've tried us, check our testimonial pages---you'll see that there are many fans that enjoy our desserts.
Penny's is offering $3 off assortment boxes. The special code to enter when in the cart is: DSRTLUV
Plus, we have periodic specials that are only mentioned on our website!
TO ORDER: http://www.PennysLowFatDesserts.com/
EMAIL PENNY: Penny@PennysLowFatDesserts.com or call (866) 221-5109
Burning Off 50 Calories at a Time
Check out how many things we normally do on any given day that burn 50 calories; step it up a bit and you can burn twice that!
♦ Make the beds [25 minutes]
♦ Clear the dinner table & wash dishes [20 minutes]
♦ Rake the lawn [12 minutes]
♦ Pace with the little one to put him/her to sleep [15 minutes]
♦ Wash the car [10 minutes]
♦ Take a leisurely walk after your meal [15 minutes]
♦ Push little one in stroller [20 minutes]
♦ Vacuum the living room [20 minutes]
♦ Sweep out the garage [20 minutes]
♦ Climb stairs at work to your office [6 minutes]
~~~McCall's; values based on a 140 lb woman; if you weigh more you will burn more; if you weigh less you will burn less.
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 articles 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:
Did you know...?
Our Journey is not just about weight loss; it's about constantly learning new things... Check out some of these ridiculous 'laws' still on the books in some of these states:
Kentucky - Every citizen is required by law to take a bath at least once a year.
Michigan - It is illegal to put a skunk in your boss's desk.
Connecticut - In Hartford you may not, under any circumstances, cross the street walking on your hands.
Idaho - Citizens are forbidden by law to give another citizen a box of candy that weighs more than 50 pounds.
Indiana - It is illegal to ride public transportation for at least 30 minutes after eating garlic.
Pennsylvania - In Morrisville women need a legal permit before they can wear lipstick in public.
Minnesota - It is illegal for women to be dressed up as Santa Claus on city streets.
Nebraska - In Omaha it is against the law to burp or sneeze in a church.
~~~The Book of Useless Information by Noel Botham & The Useless Information Society
Pizza Fit'n Free
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.
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
Peachy Royale Smoothie
What a great way to get in a fruit and milk serving!
Makes 4 servings
♦ 2 medium fresh peeled peaches or unpeeled nectarines, quartered and chilled [you can also use 2 cups
frozen unsweetened peach slices]
♦ 3/4 cup fat-free milk
♦ 1/4 cup frozen orange-pineapple juice concentrate
♦ 1 1/2 tsp sugar
♦ 1 tsp vanilla
♦ 1 cup ice cubes or crushed ice
If you'd like some garnish set aside four fruit slices. Combine milk and juice concentrate in a blender; add the remaining fruit, sugar and vanilla. Cover and blend until smooth. Add ice cubes and blend until nearly smooth.
Per serving: 70 Calories, 0 g Total Fat, 24 g Sodium, 1 g Dietary Fiber, 15 g Carbs, 2 g Protein
~~~Recipe Adapted from Better Homes & Gardens Smoothies & Healthy Snacks
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.
250 Calorie Breakfasts to Start Your Day
♦ 3/4 cup all-bran cereal with 1 cup skim milk and 2 tbsp raisins [244 calories/1.5 g fat]
♦ 3/4 cup shredded wheat cereal with 1 cup skim milk and 1/2 banana [259 calories/1 g fat]
♦ 1/3 cup lowfat granola over 1/3 cup lowfat vanilla yogurt and 1/2 banana [251 calories/3 g fat]
♦ 1 apple, sliced and spread with 1 tbsp peanut butter, 6 oz skim milk [243 calories/9 g fat]
♦ 1 cinnamon raisin English muffin with 1 1/2 tbsp lowfat cream cheese and 1/2 grapefruit [252 calories/5 g fat]
♦ Baggie filled with 3/4 cup Wheaties cereal, 1 tbsp pecans, 1 1/2 tbsp raisins and 6 oz orange juice [257 calories/6 g fat]
♦ 1 lowfat chewy oatmeal raisin bar, 1/2 grapefruit and 8 ozs skim milk [260 calories/2 g fat]
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.
Treats Under 150 Calories
Below are a few treats that come in under 150 calories. See, you really can have a treat now and then and not blow yourself out of the water on your program. Enjoy!
♦ 1 mini bag of Orville Redenbacher's Smart Pop! Gourmet Popping Corn [100 calories]
♦ 1 container Dannon Light & Fit yogurt [60 calories]
♦ 1 oz Polly-O string cheese [80 calories]
♦ 1 3/4 cup Edamame [142 calories]
♦ 7 Snyder's Multigrain Pretzel Sticks [120 calories]
♦ 1 Quaker Chewy Peanut Butter Chocolate Chunk Granola Bar [120 calories]
♦ 1 Starbucks Mocha frappuccino bar [120 calories]
♦ 1/3 cup Bing Bing Cherry peeled snacks [150 calories]
♦ 20 Baked! Tostitos Original Bite Size tortilla chips [110 calories]
***Fitness, April 2007
Receive a 1 day shopping pass to Sam’s Club from Philly Swirl
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.
♦ Cheese - 4 ounces = 1 cup shredded
♦ Cheese - 1 pound = 4 cups shredded
♦ Butter - 1 stick = 1/2 cup
♦ 4 sticks = 2 cups = 1 pound
♦ 1 teaspoon dried = 1 tablespoon fresh
♦ 1/4 cup unpopped = 5 cups popped
Rice and Pasta
♦ Macaroni - 1 cup uncooked = 2 1/2 cups cooked
♦ Noodles - 1 cup uncooked = 1 cup cooked
♦ Spaghetti - 8 ozs uncooked = 4 cups cooked
♦ Rice - 1 cup uncooked = 3 cups cooked
♦ 1 pound granulated sugar = 2 cups granulated sugar
♦ 1 pound brown sugar = 2 1/4 cup brown sugar, packed
♦ 1 pound confectioners sugar = 3 3/4 cup confectioners sugar
♦ 1 slice bread = 1/2 cup crumbs
♦ 14 graham cracker squares = 1 cup crumbs
♦ 18 chocolate wafers = 1 cup crumbs
♦ 22 vanilla wafers = 1 cup crumbs
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:
My fellow Administrator on our Message Boards, Flo, has this quote in her signature line and I find it so true to life.
"It's HARD to be overweight. It's HARD to lose weight. It's HARD to maintain weight loss.
You just have to pick your hard!"
Before I say goodbye I'd like to continue sending extra-big to Tammy, Jim and the girls. "Mom" was a very special woman who always welcomed me with open arms. I never left her house without her saying something nice and complimentary to me, lifting my spirits. Thank you Tammy for sharing your Mom.
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 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!
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.