Hi everyone! Can you believe it's August already? Where does the time go? I hope this newsletter finds you all well and having a great time this summer. I've had a fun, busy summer so far but things are finally slowing down.
I would like to personally thank my wonderful, dear husband, Al, for writing the last couple of articles for my newsletter. I do hope you enjoyed them as much as I did.
Okay everyone let's get settled into our most comfy chair with our tall glass of water! Don't forget to bring your beautiful SMILE ☺
Walking 20 Minutes a Day = Health & Fitness
How many of us have said, "I don't have time to exercise" or "I hate exercising"? I'll bet many of us at one time or another has said those exact words. I know I have. I have found that once I'm in the habit of exercising it is rather easy and enjoyable but once I get out of the habit it takes forever to get back into exercising. Sound familiar?
Walking is the one exercise most of us can do. If you are just starting out then walk about 5 minutes from your house and head back. Keep it up until you can go 10 minutes out and then head back. 20 minutes a day is all you need to gain health and fitness according to many experts.
The benefits your will gain from a 20 minute walk each day are fantastic. Let's look at a few:
♦ Hungry? Believe it or not walking will reduce the nervous stress that leads to nervous snacking.
♦ Tired? Yep, walking can actually wake you up and energize you because walking improves circulation to your arms and legs stimulating the growth of tiny blood vessels throughout your body. This improvement in collateral (extra) blood circulation leads to a greater efficiency of your entire cardiovascular system which in turn combats the tired feeling.
♦ Bad Mood? Walk and stew. Walking increases blood circulation to your muscles which reduces muscle tension and stimulates the release of endorphins. After walking 20 minutes you will find that your bad mood will disappear.
♦ Memory not so good? Many scientists have shown that by exercising you will retain your memory, judgment and hand-eye coordination better than sedentary people. Walking has an invigorating effect on your brain cells.
♦ Want to lose some weight? We've all been told to exercise when trying to lose weight. Strolling at 3 mph over level ground burns 240 calories an hour. Brisk walking at 4 mph burns 360 calories and fast walking at 5 or 6 mph with arm swinging can burn about 500 calories an hour—equivalent to jogging.
♦ Feet hurt? After being in your high heels or hard leather all day, walking for a bit in your comfortable walking shoes will be a nice thing. Walk slowly at first until your feet relax into the comfort of the walking shoes.
♦ Stuffed? Ate too much? After you've waited about an hour for your big meal to settle, try taking a walk. Walking speeds up digestion, keeps the bowels regular and prevents constipation by stimulating your abdominal muscles. It also encourages the muscles to burn the fats circulating in the blood, instead of the blood sugar, helping you burn up some calories.
♦ Afraid of getting heart disease? Walking/exercise strengthens the heart's ability to pump and helps it withstand stress. The aerobically fit heart pumps more oxygen and blood, meaning it works more efficiently. This makes it so you have a slower resting heart rate and lower blood pressure.
♦ Nervous? Upset? Walking will keep you in the best shape possible for dealing with everyday problems. You'll be able to think more clearly and handle your emotions better after a nice walk.
Walking is an excellent aerobic exercise that stimulates the heart, lungs, and muscles and increases the circulation of the blood so that it benefits every organ of the body. As we said above, walking does improve your mood and reduce stress. Many psychiatrists recommend walking as therapy to their depressed patients.
Most people who exercise, including those who walk, will experience a boost in fitness after two or three months of regular exercising. So, please, try and stick to your walking program so that you may benefit from exercising. After two or three months of regular exercise you'll feel a boost of power when walking up a flight of stairs, jog up the street or lift a heavy bag.
Many people believe if they have dropped exercise programs in the past then they will likely do it again. Studies have shown this is not true and that it often takes several tries to change an ingrained habit. If you've given up in the past then you know what does and doesn't work for you. Use that knowledge to succeed this time.
Did you know that once your metabolic engine is warmed up by walking, it continues to burn more energy for the next six hours? Scientists estimate that you can lose an extra four to five pounds a year by increased calorie burning. Middle aged adults who are active tend to be in a much better mood than their more sedentary counterparts. Higher self-esteem is a direct result from regular long-term exercising. Because walking is virtually injury-free, it has the lowest dropout rate of any form of exercise. Makes sense to me.
I have found walking a nice way to get in some fresh air and spend some quality time with a loved one. Al and I have some of our best discussions while walking. Walking also does indeed put you in a good mood and lifts your spirits if you're down.
How many of you will be walking this week? Make it part of your "ME TIME". Make it an adventure. Walk with your best friend or a loved one. Make sure you take in the surroundings and fresh air. I'll bet you get home feeling like a million bucks!
Good luck and remember to SMILE ☺that beautiful smile of yours while you're walking. Take care until our next visit.
"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." ~~Helen Keller
"Confidence is that feeling by which the mind embarks on great and honorable courses with a sure hope and trust in itself." ~~Cicero
"Never bend your head. Hold it high. Look the world straight in the eye." ~~Helen Keller
"He that would have fruit must climb the tree." ~~Thomas Fuller
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.
"Enjoying Weight Loss" by Dr. Roberta Temes
As many of you know, I use Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs as one of my "tools" on my lifelong Journey to a healthier me. They continue to be an irreplaceable part of my Journey back to goal.
I am happy to see that the Hypnosis Network is continuing to offer Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs for $97. For anyone who is "hypnosis-friendly" (about 90% of the human population can derive some benefit from hypnosis) the money could not be better spent. If you are interested in learning more about Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs you can read our review at http://www.dwlz.com/hypnosisreview.html. I would not recommend them if they hadn't of worked for me.
Here is what the Hypnosis Network says:
Dr. Roberta’s Enjoying Weight Loss was tested and recommended by the
National Health & Wellness Club.
In the National Health & Wellness Club's Product Test Program, club members conduct their own independent tests of health and wellness products. The fifty independent testers who tried Enjoying Weight Loss gave the program a 92% approval rating.
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 to all of you who continue to be there for me and support me in my Journey to becoming a healthier me. Thank you for caring.
Always remember, "If you always do what you always did, you'll always get what you always got."
Reading a Menu
Sometimes reading a menu can be very confusing and finding the lower-calorie/fat menu items can be quite the task. I have placed common words used on menus into two different columns - Lighter Menu Items and Heavier Menu Items. Learn this "menu lingo". It will help you a lot when choosing what foods you would like to eat at your favorite restaurants.
Lighter Menu Items
Heavier Menu Items
Lighter Menu Items
Heavier Menu Items
|Baked (except cakes)
||Stir-fried in broth
||Stir-fried in oil
~~~the little book of dirty diet tricks by carole bodger
Software You Can Use!
The Weight Commander is an awesome program for your Journey. I highly recommend it to all those who are 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 to be successful on your Journey.
Penny's Low Fat Desserts
Note from Penny
Try Penny's during our Dotti's special: 10% off your 2 box purchase of any muffin assortment.
(Enter code: AUGDEAL)
Muffin Flavors: Zucchini, Orange-Cranberry, Apple Cinnamon, Cherry, Raspberry, Black Forest, Lemon Poppy, Blueberry, Banana, Strawberry-Banana. 2 Assortment Boxes are available.
Cookie Flavors: Chocolate Chip, Mocha Chip, Mint Chip, Peanut Butter, Oatmeal Raisin, Pumpkin Raisin, Lemon, Macaroon, Maple Walnut. 2 Assortment Boxes are available.
TO ORDER: http://www.PennysLowFatDesserts.com/
EMAIL PENNY: Penny@PennysLowFatDesserts.com or call (866) 221-5109
If you haven't tried some of Penny's Low Fat Desserts, why not try some now why she is running this special. I guarantee you will love them as much as I do. ~ Dotti
The Cat Diet
This was sent into me via email from a visitor to my website. I'm not sure who wrote it but it is a funny piece so I thought I would share it with all of you. Enjoy!
Dinner: Open another can of expensive gourmet cat food. Select a flavor that is especially runny, like Chicken and Giblets in Gravy. Lick off all the gravy and leave the actual meat to dry and get hard.
Most diets fail because we are still thinking and eating like people. Most of us have never had any success dieting. Now there is the new Miracle Cat Diet!
Except for cats that eat like people... such as getting lots of table scraps, most cats are long and lean (or tiny and petite). The Cat Miracle Diet will help you achieve the same lean, svelte figure. Just follow this diet for one week and you'll find that you not only look and feel better, but you will have a whole new outlook on what constitutes food. Good Luck!
Breakfast: Open can of expensive gourmet cat food. Any flavor as long as it cost more the .75 per can -- and place 1/4 cup on your plate. Eat 1 bite of food; look around room disdainfully. Knock the rest on the floor. Stare at the wall for awhile before stalking off into the other room.
Lunch: Four blades of grass and one lizard tail. Throw it back up on the cleanest carpet in your house.
Dinner: Catch a moth and play with it until it is almost dead. Eat one wing. Leave the rest to die.
Bedtime snack: Steal one green bean from your spouse's or partner's plate. Bat it around the floor until it goes under the refrigerator. Steal one small piece of chicken and eat half of it. Leave the other half on the sofa. Throw out the remaining gourmet cat food from the can you opened this morning.
Breakfast: Picking up the remaining chicken bite from the sofa. Knock it onto the carpet and bat it under the television set. Chew on the corner of the newspaper as your spouse/partner tries to read it.
Lunch: Break into the fresh French bread that you bought as your part of the dinner party on Saturday. Lick the top of it all over. Take one bite out of the middle of the loaf.
Afternoon snack: Catch a large beetle and bring it into the house. Play toss and catch with it until it is mushy and half dead. Allow it to escape under the bed.
Dinner: Open a fresh can of dark-colored gourmet cat food - tuna or beef works well. Eat it voraciously. Walk from your kitchen to the edge of the living room rug. Promptly throw up on the rug. Step into it as you leave. Track footprints across the entire room.
Breakfast: Drink part of the milk from your spouse's or partner's cereal bowl when no one is looking. Splatter part of it on the closest polished aluminum appliance you can find.
Lunch: Catch a small bird and bring it into the house. Play with on top of your down filled comforter. Make sure the bird is seriously injured but not dead before you abandon it for someone else to have to deal with.
Dinner: Beg and cry until you are given some ice cream or milk in a bowl of your own. Take three licks/laps and then turn the bowl over on the floor.
Breakfast: Eat 6 bugs, any type, being sure to leave a collection of legs, wings, antennae on the bathroom floor. Drink lots of water. Throw the bugs and all of the water up on your spouse's or partner's pillow.
Lunch: Remove the chicken skin from last night's chicken-to-go leftovers your spouse or partner placed in the trash can. Drag the skin across the floor several times. Chew it in a corner and then abandon.
~~~Thank you to whoever sent this to me
Baja Bob's Cocktail Mixes ~ Home of the Original Sugar-Free Margarita Mix
Note from Baja Bob's
Try some Baja Bob's Sugar Free Cocktail Mixes today - enter Code dotti10
and receive a
What a great way to
enjoy an occasional
cocktail without any
guilt! Enjoy AND
stay on your program!
ENTER CODE: dotti10
The growing popularity of the Weight Watchers Diet, combined with Baja Bob's incredible taste, has helped to push this cocktail mix leader into the mainstream. Baja Bob's newest release, Mojito Mix, follows their other popular flavors. All of the Baja Bob's cocktail mixes contain approximately 70-100% less calories and carbs than traditional mixes sweetened with high fructose corn syrup making these mixes the perfect Weight Watchers addition.
Baja Bob's mixes are great with or without alcohol, allowing people who are watching their weight, or those who are forced to watch their sugar intake due to health reasons the opportunity to enjoy the great taste of a cocktail.
Baja Bob's cocktail mixes come in several flavors: Original Margarita, Wild Strawberry Margarita, Desert Key Lime Margarita, Crazy Caribe Pina Colada, Loco Lemon Sweet & Sour, Maui Madness Mai Tai, Cranberry Cosmo Martini Mix, Sour Apple Martini Mix, and more to come...
How many of you tried the new Caribou Coffee Bars that I told you about in the last newsletter? I tell you this; those bars will not enter this house again for a very, very, very long time! They are way too good. Below are a couple of new items I tried that I wanted to share with all of you.
♦ Fig Newtons Minis, 1 package [130 calories/3 g fat/2 g fiber/26 g carbs]
♦ Fig Newtons Minis, Strawberry, 1 package [130 calories/3 g fat/2 g fiber/27 g carbs]
♦ Kashi Cinnamon Harvest Cereal, 1 cup [190 calories/1 g fat/5 g fiber/44 g carbs]
♦ Cascadian Farm Vanilla Almond Crunch Cereal, 3/4 cup [200 calories/2.5 g fat/3 g fiber/41 g carbs]
For those of you who cannot do a lot of exercise or who are limited in what they can do why not try some of these "armchair activities". They are great for any of us but especially for those that are limited to sitting in a chair. I would say these were great to do while watching TV too! Don't forget to do the warm-ups for at least 5 minutes. Warming up first will increase your blood flow to your muscles and joints. It will also prevent injuries.
♦ Warm ups
1. Do some arm circles in a chair.
2. Point and flex your toes.
♦ Shoulder shrugs (upper body)
1. Sit up straight in a kitchen chair.
2. With your arms down at your sides, raise your shoulders toward your ears.
3. Slowly roll them forward and down.
4. Repeat the desired number of repetitions (reps).
5. Then raise your shoulders toward your ears, and slowly roll your shoulders backward and down.
6. Repeat the desired number or reps.
♦ Reach high and low (upper body)
1. Sit up straight with your back supported by a kitchen chair.
2. Reach up with your right hand, pointing your fingers toward the ceiling. At the same time, reach
down with your left hand, pointing your fingers toward the floor. Hold.
3. Repeat the desired number of reps, switching arms.
♦ Side stretch (torso)
1. Sit up straight in a kitchen chair.
2. Keeping your hips facing forward, turn your upper body to the right. Look over your right
shoulder as you grasp the chair back.
3. Gently pull against it until you feel a stretch in your left side. Hold.
4. Repeat the desired number of repetitions, switching sides.
♦ Knee-to-chest stretch
1. Sit up straight in a kitchen chair with your back supported.
2. Clasp your hands around your left knee.
3. Pull your knee up toward your chest and hold.
4. Repeat the desired number of reps, and then switch sides.
~~~Take Action Pamphlet for Diabetes Management
Vitalicious - Vitamin-fortified, delicious, better-for-you baked goods
Note from Vitalicious
Vitalicious has just come out with a brand new Golden Corn VitaTop. These Golden Corn Vita Tops (per 2 oz) have 100 calories, 1 g fat, 6 g fiber, 4 g protein and 135 mg sodium. Why not try some today while they are still running a 10% discount [use Coupon Code WDOT83107 - ends 8/31/07]
Use Coupon Code
While visiting Vitalicious, don't forget to check out their VitaMuffins
which are fortified with at least 15 essential daily vitamins and minerals.
Look at this great selection: BlueBran, CranBran, MultiBran,
AppleBerryBran, Deep Chocolate, Low-Carb/Sugar-Free
BananaNut and Velvety chocolate, VitaBrownie, and
Double Chocolate Dream.
I have tried their VitaTops, VitaMuffins and
VitaBrownies and love them
all. They are healthy, taste great and fit within any program you are
using to attain your healthy new lifestyle. ~ Dotti
Did you know...?
Our Journey is not just about weight loss; it's about constantly learning new things...
The film The Ten Commandments, in which Charlton Heston plays Moses, was the biggest cinema box-office earner of the 1950's.
Henry Ford never had a driving license.
The world's tallest woman, Zeng Jinlian, from China, was eight feet one and three-fourths inches tall. The world's tallest man was an American, Robert Wadlo, who was eight feet eleven inches tall.
When George Washington was President, there were only some 350 federal employees.
James Madison was the smallest president in U.S. history, measuring just five feet four inches and weighing about 98 pounds.
~~~That's a Fact Jack! by Harry Bright and Jakob Anser
Makes 4 servings
I hate heating up the house on hot summer days so I like to use crockpot recipes when I can.
♦ 1/2 cup shredded carrots
♦ 1 baking potato, cut into small chunks
♦ 1/2 lb chicken breast tenderloins, cut into small pieces
♦ 1 cup nonfat half and half
♦ 1/2 cup nonfat chicken broth (I like the organic)
♦ 2 15-oz cans cream-style corn
♦ 1/4 to 1/2 tsp pepper
♦ 1/4 tsp onion powder
♦ 2 to 2 1/2 tbsp chopped green onions
♦ 1/2 cup instant mashed potato flakes
♦ 1/2 cup nonfat shredded cheese
Spray the inside of your slow-cooker with nonfat cooking spray. Combine the carrots, potato, and chicken in the slow-cooker. Combine half and half, chicken broth, cream-style corn, pepper, onion powder, and green onions in medium bowl and mix well. Pour the half and half mixture over the chicken and vegetables; mix well. Cover and cook on low heat for 5-6 hours. Add the potato flakes and increase the heat to high. Cook for 5-10 minutes until the mixture has thickened and the flakes have dissolved. Just before serving, sprinkle with cheese.
Per serving: 344 Calories, 1.2 g Total Fat, 952 g Sodium, 5 g Dietary Fiber, 65 g Carbs, 22 g Protein
~~~Recipe Adapted from The Busy Mom's Slow Cooker Cookbook by Jyl Steinback
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:
Pizza Fit'n Free
Note from Pizza Fit'n Free
It’s that time of year where people start breaking their diets and eating their favorite foods again. Are you missing your favorite foods? Well now you don’t have to miss Pizza ever again. Pizza Fit’n Free is Fat Free and only 252 Calories for the entire 7” Pizza. Pizza Free is only 4 Points® on Weight Watchers® or one meal if you are on Nutrisystem®. Visit us online at PizzaFree.com for more information on our revolutionary product.
TO ORDER: www.PizzaFree.com
Nutrition Facts: www.PizzaFree.com/FAQ.htm
Note: Points® is a registered trademark of Weight Watchers International, Inc. The Points® values displayed were calculated by Pizza Fit'n Free, and is not an endorsement or sponsorship of Pizza Fit’n Free’s products by Weight Watchers International, Inc.
A Guessing Game
Let's see how well you know the answers to some of these questions ~
- How many calories in a stick of celery? 5
The fact is that you use as much energy eating a stick of celery as is contained in it! You can eat as many as you want!
- How many calories do you save by having a non-fat tall latte instead of a whole milk latte? 150
- How many calories a day do you need to save in order to lose one pound a week? 500
I'm sure you all remember that 3500 calories=1 pound. Assuming you lose 1 pound a week how long will it take you to reach your goal?
- How many calories in an orange? 50
Fruit is low in calories because of the high (80%) water content.
How did you do? It's truly amazing how much better we do on our Journey when we have the knowledge to make the right choices.
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.
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.
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 success is measured by my willingness to keep trying." ~~~Anonymous
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
(You can also unsubscribe from Dotti's Newsletter at the same place.)
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.