Dotti Dotti Dotti's
September 5, 2007    
Issue #031


Good afternoon everyone!  Hope all of you had a great Labor Day weekend.  Al and I had an awesome time with our bestest friends, Jim & Tammy, who came down for a visit for a couple of days.  Today we are going to talk about habits and how important developing good, healthy habits are.  Al was kind enough to write us an awesome article and I had a lot of fun finding the rest of the goodies in this issue.  Enjoy!

Let's get settled in our most comfy chair with our tall glass of refreshing water.  Don't forget that beautiful SMILE of yours.  I love seeing smiling faces!

Habitually Right

Is That All?  
Itís just a habit. Have you heard that before? For someone who is struggling under the slavery of a tough habit the word “just” is a slap in the face. Someone who has no idea what you are going through belittles your struggle by suggesting that it is “just a habit”, and that makes it easy to deal with. You must be an inferior sort of person to not simply change it with the wave of your hand.

When I was a smoker I heard this oftenóusually with the further belittling “dirty,” “filthy,” and/or “little” thrown in as adjective modifiers to the word habitóand I heard it even from those who had quit at some point in their lives by simply “laying them down.” (That is like someone who gained a couple of pounds and lost them suggesting that he simply backed off a bit and took care of the problem, so why canít you?) Habits are as individual as the ones who own them, or are owned by them. No one can judge the power of your habits, except you, as you face them from day to day.

If you were out hiking along a mountainside, and you came across the opening of a cave, you might wonder how big the cave is. The range of possible sizes would be very much like the range of possibilities for the size of a habit. It might me a shallow little alcove that could be filled in with a pick and shovel in a short time, or it might be the opening to something as large as the Carlsbad Caverns: large enough to house a small city. They both would be caves, just like two habits might be habits, but the difference is quite profound. Your habits are your own, and you have to be the judge of how tough they are to change and how important they are to you. No outsider, with his nose in the air, can judge that for you, no matter how eager he may be to do so.

Why do you do it? What makes a habit happen? All true habits begin with repetition. It is a very cool thing the mind does really. If you do something over and over for a few weeks, your mind just takes it over, and files it away as something you want to do, and it does it for you without your having to think about it. It becomes part of you. A great deal of what you do with your life is done as habit, without much thought on your part as to why you are doing it.

In fact, once you develop a habit, you actually feel stressed when you are in the situation where the habit should kick in, but you canít do it. Have you been in a car where you couldnít wear your seat belt for some reason? When I was growing up no car had seatbelts and therefore nobody wore them. No thought was given to wearing them. Today, most people would feel really strange, and perhaps very unsafe, when they canít put the belt on. The habit is ingrained.

Creative 'Habit-eering'

You can create your own habits at will for a great many parts of your life. You can train yourself to brush after every meal, or to use deep breathing when you are feeling stressed. You put the silverware on the table in a set order without a thought, and the plates, and glasses are put in the cupboard in their proper place, even when you are thinking about something else entirely. Each of these habits was originally thought about, and then the action was repeated enough times to form a habit. Once formed it runs itself.

These types of habits are more in the area of skills, or organization; you wanted some particular benefit, and you then decided upon a course of action that would bring you that benefit, and you proceeded to take that course.

I can still remember when I built the habit of wearing a seat belt. My folks had given me a 1964 VW bug in the summer of 1970 as a combination graduation and a wedding present, and the previous owner had installed seat belts in it. I had taken driverís training in school and one movie they showed us had a highway patrolman who stated, “I have never unbuckled a dead body from a car at an accident.” That had impressed me obviously, because when I saw the seatbelt in my car, I decided to learn to start wearing it. For nearly 19 years of my life I had never worn one, so it would take some effort. My method was to make sure that I laid the seatbelt across the seat bottom when I took it off, so I would have to sit on it when I got in, reminding me to put it on. (The belt did not retract and there was no shoulder harness either, just a lap belt.)

That was all it took. I could remember to drop the seatbelt on the seat, because I had this odd pulling sensation when I tried to get out of the car at first. “Oh, thatís right, I have my belt on.” That made me think about it, and while I was thinking about it, I put the belt back across the seat as I was leaving. It was a very odd thing at first, but over time that habit became so deeply ingrained that I am very uncomfortable today if I canít put my belt on.

This is how you can make a habit: you choose your course of action, and then you set up a routine where you will be reminded to do it every time until it becomes ingrained and you no longer have to think about it. This is a powerful tool, which we will discuss more a bit later on.

There is another type of habit, that also began with repetition but it wasnít planned. If you find yourself in an uncomfortable situation, perhaps with confrontation, or being stuck in traffic, and you stuff food into your mouth without thinking about it, that is a habit. It came about in response to lifeís unhappy elements and your mind found a defense mechanism to use to get you past the unpleasantness.

Unfortunately, neither eating to make you feel better, nor smoking to lower your stress level, is a healthy response to these issues. And to make matters worse, habits formed in this way are more difficult to correct. Anyone who was really hooked on cigarettes, and found that he could not just put them down and walk away from them, knows that the physical withdrawal from nicotine is nothing compared with the psychological withdrawal. It is the mental connection with a situation and the defense mechanism the mind has developed to cope with it that makes quitting so hard for a serious smoker. And it is just as true for the serious overeater.

A normal habit is something that you can change by making a choice and applying effort. You choose to wear a seatbelt, or a helmet, to brush your teeth, what type of clothes you will wear, what TV shows you will or will not watch, and so on. Then you perform the behavior, repeatedly doing it, until you donít think about it any longer as you do it.

When a habit is truly outside of your control then you cannot change it. Things like breathing, eating a bare sustenance level, and drinking water are things that we really have very little control over. And that is a good thing, because when we sleep or are knocked unconscious, our bodies try to keep breathing for us. When we are dangerously hungry or thirsty, we are very powerfully driven to take in the food and water that we need.

Where we can run into trouble is when our minds turn against us, and put things into this category that shouldnít be there. This is pathological, and when that happens, we need to reach out for help. Remember, if you are drowning because you cannot swim, it doesnít matter how many strong swimmers seem to be having no difficulty, there is no shame in reaching out for help, and taking that lifesaver that is being thrown to you. Drowning is far too high a price to pay for false dignity. Getting the help we need when we need it is the right thing to do, and it is the strong thing to do.

Doing the Impossible

In the areas of your life that may seem impossible to change, you may find that you can get around the roadblocks in your way. For many years I believed that quitting smoking was impossible for me. I had resigned myself to being a smoker until I died. I had never gone more than 12 hours without a cigarette before caving in and having one. I was too weak to quit. I couldnít do it. Why even try?

Then, in 1986, Dotti and I took a quit smoking course at the Portsmouth Naval Hospital in Virginia. They taught us to break the impossible task of quitting into small possible tasks. My Carlsbad Cavern sized habit was something that could be changed. I could quit!

I went through many false starts, and several quit attempts, but today I have been smoke free for over 9 years. The ground is still settling. (I had a bout last week where I had to wrestle a bit with the idea of buying a pack of cigarettes, but the bad idea never had a chance really. I foresaw this very struggle before I quit, and wrote a letter to my future self, giving me a pep talk that I still use from time to time.) But I did quit, when I thought I never could.

Whether it is something that you must get help with, or merely something that is tough, there is nothing weak or shameful in reaching out for help to others, whether they are friends or trained professionals. What matters are the results you want to achieve, and the changes you want to see implemented in your life.

Never assume that anything that you are unhappy with in your life is impossible to change; you are a marvelous creature with abilities and capacity for change and excellence that you could never exhaust in 10 lifetimes. Time is the only thing that can truly limit what you can do. Take the timeómake the timeóto change the important things in your life that need to be changed. Start today.

How Do I Make a Change?

Mastery is: not thinking about it. Whenever we learn a new skill, such as bowling a strike, driving a golf ball off a tee, blocking a karate punch, or playing a new chord progression, we have not mastered the skill as long as we have to think about it during its execution. The point of practice is to reach the level of skill to where your body does it by habit, without conscious interference.

Habits are so powerful because they act without your telling them to. When they are doing constructive things, that is wonderful, but when they are producing destructive behavior, then they need to be changed. The problem is that when you suddenly stop doing what your habit is programmed to do, you feel deprived. Your body throws a little temper tantrum demanding that it be allowed to have its own way.

That is why the secret to changing a habit is to replace it with something else. For example, if you have a habit of sitting in front of the television while eating a bag of potato chips, you will be quite uncomfortable trying to sit there without the chips. On the other hand, if you find something else that is tasty but has fewer calories, you can replace the chip habit over time with something less problematic.

“Steppiní Time”

Dotti and I go over to Mount St. Helens from time to time, and there is a hiking trail there, called the Truman Trail, and it goes up to a great viewpoint. The trail cuts right up the side of a steep hill. Now they donít just drop us a rope and expect us to climb it. They donít even have a ladder with rungs for us to scale our way to the top. Instead they cut over 400 steps into the hillside. The steps are oddly shaped, many are longer than what we would consider normal. But the steps make the long climb doable. They also put in some resting spots with benches, so it is easier still.

Making things easy is making things right! That is the whole basis of the old clichť “Slow but sure.” Each step is easy, something that you can handle. The step is taken, and then you make your advance secure. Once you become comfortable with that step, you take the next one.

A great American, Benjamin Franklin, once said, “Haste makes waste.” In no area of life is this truer than in the changing of habits. If you take your time and do it right, most habits are fairly easy to change; all it takes is repetition, doing something over and over again for a few weeks (usually about 6 of them).

A new habit is like a seed. If you nurture it, and give it what it needs, it will become hardy, and rich. It will be robust, and unmovable. On the other hand, if you rush it along, you may dislodge its roots, causing it to sicken and die. Patience is the key to winning this fight. It doesnít take a great deal of effort or will power, just perseverance.

Handling the Complex

Have you ever thought about the complexity of your life? I donít mean just when it gets busy and the world seems to be kicking in the door to get your attention. I mean even on the most tranquil of days when things are peaceful and nothing is going wrong. You have to be able to wake up each morning and make sense of the world about you: the room you are in; the bed you are lying upon; the bathroom mirror; your clothes; and the breakfast table. The English language, and the microwave oven, all are under your command. The list is unending of the things that you manage to juggle in your mind each day, and often without difficulty. And you can thank your habits for that!

When I wake up in the morning (whereís my coffee?) I have performed a number of tasks before I am really all the way awake. My habits have moved me about the house and made the right things happen (usually) to get me started on my day. This is quite a powerful system that we have in our heads to handle complexity.

Our minds break our lives up into compartments, and then assign habits to operate the things in our lives that fall into these compartments. We have favorite words and expressions to deal with certain emotions and events. We have restaurants that we habitually frequent, and menu items that we habitually order. We have a preferred route to drive to habitually visited locations, and it isnít always the fastest or shortest. We deal with many complex people with our habitual aplomb, and even emergencies and other unexpected events have habitual responses that rise to the surface when needed. It is only when the habits fail to handle something that we have to take personal control and think the situation out and then choose what we are going to do.

It seems like we are always making our choices consciously, but we ignore the far more numerous choices that have been made for us during our day by our habits. For example, just think about one moment on a freeway with cars all around you going 70 miles per hour, but some faster and some slower, with a whole set of lanes to the left with cars coming at you at the same speed, all while you are doing the speed limit yourself (of course, those blue lights flashing on the car coming rapidly from behind canít be for you, as you habitually tap your brake ).

Now, if you had to take in all of the cars, the moving scenery, the signs, the bridges, and the rain that is starting to fall, all at the same time, you would go into overload. But we often drive through this complex and crazy road system completely on autopilot while thinking about some other problem in our lives. We may not even remember much of the drive once we arrive at our destination. How incredibly powerful and talented our habits are!

And your being aware of this puts that tremendous power directly into your hands, as you change your life, one habit at a time. By changing them, you can control what your habits are doing, as long as you move slowly, one step at a time, with purpose in mind, and by getting help anytime that you run into a difficult part of the process: books; classes; support groups; and counseling when neededóremember to reach out and grab that lifesaver!

One last piece of advice as you are changing your habits: watch out for your friends. As you are making changes in your life your supportive friends will be a tremendous help, but saboteurs are far too common to ignore. Make sure that your friends are helping you, and not trying to trip up the changes you are trying to make.

Remember, with PLANNING and with EFFORT, you can live a life that is HABITUALLY RIGHT for you.


Have an awesome couple of weeks and remember to SMILE that beautiful smile of yours all the time. You will cheer up all those you come in contact with, leaving you with a good feeling. It doesn't get any better than that.  Take care until our next visit.

Hugs! Dotti  

Come Join the Fun!   Online Friendships are real friendships 

Do you want some extra support during your Journey? Would you like to have a place you can call "home," where you can be yourself? Our Message Board is just the place.  It's home to all our Zonie friends who share their Journey experiences and are always willing and ready to offer support, laughs, friendship and Hugs! ~ 24/7.  Our DWLZ Message Board is at:  Don't forget to register if you haven't already done so. 


Time and health are two precious assets that we don't recognize and appreciate until they have been depleted.

There are no mistakes or failures, only lessons.

If you concentrate on the present, you eliminate what happened yesterday and any apprehension of what may happen tomorrow.

Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.

~~~Denis Waitley's Little Green Book of Inspiration

"Enjoying Weight Loss" by 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 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."

Hugs! Dotti   

Calories Burned with Everyday Activities

The calories burned below are based on a 180 pound woman's expenditure after 30 minutes of
doing the activity. As you can see below, small changes add up those calories being burned.

In place of this activity
Do this activity
Go swimming
Watch a baseball game
Play baseball
Shop online
Walk around the mall
Watch ballroom dancing
Go ballroom dancing


Drive to the car wash


Wash your own car
Play a video game
Play frisbee
Use a leaf blower
Use a rake
Ride a lawn mower
Push a lawn mower

~~~Change One by John Hastings

Software You Can Use!

A Note Weight Commander

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. 

Apples with Ginger and Snow Peas

Makes 4 servings

This is a very tasty and easy to make "side" recipe.

          2 tsps olive oil
          2 tbsps peeled fresh ginger, finely slivered
          3 cloves garlic, minced
          1 pound snow peas; remove the strings
          2 crisp red apples, unpeeled, cut into thin wedges (Fuji are great)
          1/4 to 1/2 tsp salt

In a large nonstick skillet heat the oil over low heat. Add the ginger and garlic and cook a couple of minutes, until tender. Add the snow peas, apples and salt to the skillet and cook until peas are crisp-tender, about 7 minutes, stirring frequently.

Divide into four servings (about 2/3 cup).

Per serving: 110 Calories, 2.5 g Total Fat, 300 mg Sodium, 5 g Dietary Fiber, 0 mg Cholesterol,
20 g Carbohydrate, 3 g protein

~~~Recipe Adapted from Change One by John Hastings

Penny's Low Fat Desserts 

We have once again been enjoying some of Pennyís delightful desserts this week, and we found that reaching into an assorted box would always produce a dessert we were very happy with, no matter which flavor came out. (They are all very good!)

But we do have our favorites too. Dotti especially likes the Lemon Poppy Muffins and the Snickerdoodle Cookies, while Al loves the Peanut Butter Cookies and Banana Oat Muffins. On program sweets were never better!

~ Dotti and Al

A Note Note from Penny

Try some of Penny's awesome muffins & Cookies during our special:  5% off any purchase
(Enter code:  REVUP)

Penny's Low Fat Desserts

5% off any purchase

Visit our website: 

Sign up for Penny's newsletter and give us a try.  Receive first
hand info on specials, short and sweet tips and customer stories!

Our Muffins and Cookies can help you stay on plan! 

They are healthy, delicious, 0 transfats and...
Low Calorie and Low Fat
Loaded with Fiber
All Natural and Kosher
Generously sized single servings & Individually Wrapped
*  Lots of Variety

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.

EMAIL PENNY:  or call (866) 221-5109

Try Penny's during our special:  5% off any purchase  (Enter code:  REVUP)

Comic Relief 

English Equivalents - We all know that America and Britain speak the same language but what you probably didn't know was that there are some differences in basic culinary terms that may confuse cooks using British cookbooks or if you are entertaining British dinner guests.  Some of the more common terms are listed below:

Ale Beer
Cold Warm
Bun Biscuit
Biscuit Cookie, Cracker
Crackers Insane
Interesting Awful
Very Interesting Horrible
Really very interesting


Peculiar Inedible
Such a lovely dinner Jeez, what slop
Toodle-oo Goodbye
Gosh, I need a drink Gosh, I need a drink











Entree - Dinner course that is traditionally served after the whispers and before the groans.

Breakfast - A meal without dessert, eaten without wine, and served on a table without a tablecloth. 
It is best slept through.

Al Dente - Italian term for the desired stage in the preparation of pasta, when it is cooked yet still firm to the bite.  Pasta that has been boiled too long is described, according to the degree to which it has been overcooked, as al gummo, al musho, al botcho, and al garbaggio.

~~~Cooking: A Cook's Dictionary by Henry Beard & Roy McKie

Pizza Fit'n Free 

A Note Note from Pizza Fit'n Free

Pizza Free

It’s that time of year where many of you are recommitting to your Journey or starting one for the very first time.  If pizza is one of your favorite foods (like me) you don't have to give it up. This pizza is delicious and fits very well into your Program. 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 for more information on our revolutionary product.

I love these pizzas. I like to add fresh veggies and some turkey
pepperoni before baking.  ~ Dotti

Nutrition Facts:  

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.

Food Finds

Guess what?  I found some delicious Dark Chocolate Bars by CocoaVia.  I put them in the freezer and had one when that chocolate urge hit me.

Dark Chocolate
          CocoaVia Original Chocolate Bar, 1 bar [100 calories/6 g fat/2 g fiber/12 g carbs]
          CocoaVia Crispy Chocolate Bar, 1 bar [90 calories/5 g fat/2 g fiber/11 g carbs]
          CocoaVia Blueberry & Almond Chocolate Bar, 1 bar [100 calories/6 g fat/2 g fiber/12 g carbs]
         CocoaVia Chocolate Snack Bar, 1 bar [80 calories/2 g fat/1 g fiber/13 g carbs]
          CocoaVia Chocolate Almond Snack Bar, 1 bar [80 calories/2 g fat/1 g fiber/13 g carbs]
          CocoaVia Chocolate Blueberry Snack Bar, 1 bar [80 calories/2 g fat/1 g fiber/13 g carbs]

Vitalicious - Vitamin-fortified, delicious, better-for-you baked goods

A Note Note from Vitalicious

Try Vitaliciousnew exquisitely delicious Heart Healthy Dark Chocolate Pomegranate Flavored VitaBrownies With CoroWise™ brand Naturally Sourced Cholesterol Reducer™ plant sterols.  These Heart Healthy Dark Chocolate Pomegranate Flavored VitaBrownies have 100 calories, 1.5 g fat, 6 g fiber,
21 g carbs, 3 g protein and 140 mg sodium.  Why not try some today while you get a 10% discount!

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. They have an awesome selection which includes:
BlueBran, CranBran, MultiBran, AppleBerryBran,
Deep Chocolate, Low-Carb/Sugar-Free BananaNut and
Velvety chocolate, VitaBrownie, and Double Chocolate Dream.

Vitalicious VitaTops, VitaMuffins and VitaBrownies are delicious.
They are healthy, taste great and fit within any program you are
using to attain your healthy new lifestyle. ~ Dotti

Ways to Burn 100 calories

1.   Clean pup.  Give your dog a bath for 25 minutes.
2.   Tread water.  Tread water in the deep end of the pool for 25 minutes.
3.   Jumping jacks.  780 jumping jacks will burn off 100 calories.
4.   Fill'er up.  When filling up your gas tank in your car always use self-service; 6 times will burn off 100 calories.
5.   Hula hoop.  Did you know that using a hula hoop for 20 minutes will burn 100 calories? 
6.   Kayak.  20 minutes in a kayak will burn 100 calories.
7.   Swim.  All it takes is 15 minutes of leisurely laps to burn 100 calories.
8.   Cook.  Take your time preparing meals; chop veggies and slave over stove for 35 minutes.
9.   Jump rope. Jump rope for 10 minutes.
10. Golf.  You burn 100 calories every 20 minutes golfing.

~~~OK Magazine

Baja Bob's Cocktail Mixes ~ Home of the Original Sugar-Free Margarita Mix 

A Note Note from Baja Bob's

Try some Baja Bob's Sugar Free Cocktail Mixes today - What a great way to enjoy an occasional cocktail without any guilt!   Enjoy and stay on your program! enter Code dotti10 when ordering and receive a 10% discount

Baja Bobs
Use Coupon Code

Enjoy a cocktail and
stay on your Program

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...

Note from Al: These are not only great tasting mixes, but you should at least visit their site to see their main logo. I love it! I feel like I am on the beach having fun right from my chair.

Did you know...?

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

A chef's hat is tall and balloons at the top so as to counteract the intense heat in the kitchen; the unique shape allows air to circulate around the scalp, keeping the head cool.

Despite its 216-minute running time, Lawrence of Arabia has no women in speaking roles.

Mexican jumping beans jump because there is an actual one-quarter-inch caterpillar trapped inside.

If Jell-O is hooked up to an EEG, it registers movements virtually identical to the brain waves of a healthy adult.

~~~Who Knew by David Hoffman

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!"

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

Snacks - 100 Calories or Less

1.   Healthy Choice Mocha Fudge Swirl Bar, 1
2.   Nabisco Nilla Wafers, 5
3.   Deep Chocolate Vitamuffin Vitatop, 1
4.   Raspberries, 2 cups
5.   Grapes, 28
6.   Laughing Cow Light Creamy Garlic & Herb Cheese Wedge with 3 triscuits
7.   6 ounces fat-free plain yogurt topped with 1/3 cup raspberries
8.   Roasted peanuts, 20
9.   Glenny's Low Fat Soy Crisps, 20
10. Pepperidge Farm Baby Goldfish Crackers, 60

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.

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...

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:

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Dotti's Weight Loss Zone

And please don't forget to come and visit DWLZ!    Open 24 hours!

If you are not already a regular visitor, it is time for you to come and make yourself at home at my web page, where you will find lots of tips on losing weight, and help in picking out good things to eat at your favorite restaurants, while still remaining on program. We have motivation, success stories, and much more. It is a lot like Disneyland: you'll have lots of fun, and you could never see it all in just one day! However, unlike Disneyland, Dotti's [ ] is open 24 hours a day, every day.

Copyright and disclaimer

Copyright  ©  DWLZ, Inc. - 2007, all rights reserved. This document may be reproduced freely as long as it is always reproduced in its entirety, including this copyright message, and the disclaimer below, and as long as it is always distributed free of charge.

Disclaimer - This newsletter is not meant to be a substitute for any professional advice, guidance, or counseling. We are not doctors. Any information contained in this email reflects our own opinions and experiences. It is not intended in any way to serve as or take the place of medical advice from a physician.