Dotti Dotti Dotti's
    Newsletter
September 22, 2007    
Issue #032



























Welcome

Today we will be talking about sleep and how important it is to our health and weight loss Journey.  Many of you who have followed my Journey know how much trouble I have getting enough sleep so this subject is near and dear to me. 

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!


Sleep - How Important Is It?

30 minutes of napping 3 days a week lowered the risk of dying from heart problems by 37%. ~Archives of Internal Medicine

I knew there was a reason I liked napping!  Really, all kidding aside, getting our sleep is very important to our health and to our weight loss journey. 

A United Kingdom-based study found that sleep affects appetite-controlling hormones.  When you don't get enough sleep, the hormones fool your brain into thinking your body needs more food.  Vivienne Parry, a British scientist, has written a book based on this research and claims long working hours and late nights are partially to blame for the current obesity crisis.  She believes if you get an extra hour's sleep each night it could help you cut 100 calories from your daily food intake, which would result in a 10 pound weight loss in a year. 

In a study done where 68,183 women's body-weight and habitual sleep length were tracked over a 16-year period, it was found that those participants who were sleeping 5 hours or less each night gained more weight than those who slept 7 hours or more. The overall conclusion of the study was that women who slept at least 7 to 8 hours a night had the lowest risk of gaining weight in the future. 

Over the years Americans have cut their average sleep time by almost 2 hours.  In 1960, adults slept an average of 8.5 hours a night.  In 2002, adults were sleeping less than 7 hours a night.  How did we get so busy?  What happened to taking the time to get a good night's sleep? 

The reason why not getting enough sleep may lead to future weight gain is because sleep loss can increase hunger, which stimulates hormones and reduces key fat-burning hormones.

In another study, researchers had subjects come into a hospital laboratory to sleep and eat breakfast and dinner.  On one occasion they were limited to 4 hours of sleep for two consecutive nights.  At another time, they were allowed up to 10 hours of sleep for two nights.  The results of the study showed that people who had only 4 hours of sleep experienced altered circulating levels of the two hormones that regulate hunger: leptin and ghrelin.  This caused an increase in their appetite and their desire for calorie-dense, high-carbohydrate foods.  On top of that, there was a 28% increase in ghrelin, a hormone that triggers hunger.  As hunger increased, their food preferences changed.  After two nights of 4 hours sleep, the volunteers found foods such as candy, cookies and cake far more appealing.  Their desire for high-carbohydrate, calorie-dense foods increased by 45%! 

In humans, circulating leptin and ghrelin hormones are altered when dieting and weight loss occurs.  Both of these hormones signal appetite regulation centers in the brain.  When you don't get enough sleep your body thinks there is a food shortage and activates the appetite centers in the brain. While you are sleeping hormones are being activated that regulate metabolism and burn fat.

Below are some of the major hormones affected by sleep loss:

Cortisol ~ This hormone is termed "the stress hormone" because it is secreted in higher levels during the body's response to stress. Cortisol has set rhythms in the body.  Normally, it's present in the body at higher levels in the morning and it's at its lowest at night. Loss of sleep or disruption throws off the body's normal cycle.  Cortisol levels are elevated the entire next day after a night of not enough sleep. Cortisol causes increased appetite for sweets and promotes fat storage.

Leptin ~ from the Greek leptos, meaning thin, Leptin is a protein hormone with important effects in regulating bodyweight and metabolism.  This hormone suppresses appetite and increases metabolic rate, and is thought to play a role in long-term regulation of bodyweight.  Fat cells produces Leptin and tells the brain when the body does or doesn't need more food.   When you don't get enough sleep your Leptin levels fall, which in turn tells your brain you are hungry. The low level of leptin caused by a lack of sleep has been associated with obesity.  Leptin secretion causes an increase in appetite.

Ghrelin ~ This hormone is produced largely in the stomach and is involved in the regulation of appetite.  Ghrelin accelerates appetite.  In humans, ghrelin increases hunger through its action on the brain's feeding centers. In a test done, humans injected with ghrelin report intense hunger, eating 30% more food than they would normally.  Your ghrelin levels increase during the day when you don't get enough sleep, causing you to be hungrier.  Ghrelin causes an increase in appetite and promotes fat storage.

Growth Hormone (GH) ~ GH increases fat metabolism, diminishes fat storage and increases lean muscle.  GH secretion follows a circadian rhythm and is released in small surges or pulses of six to 12 per day, the largest pulse secreted about 1 or 2 hours after the onset of deep sleep.  When we don't get enough sleep, we end up sabotaging our body's capacity to burn fat and renew tissues.  GH secretion causes reduced fat burning.

Sleep plays an important role for proper development and maintenance of the brain and for the entire body.  A shortened life span, high blood pressure, diabetes, heart disease, along with weight gain, has been associated with not getting enough sleep.  Deep sleep is needed for muscle recuperation. Studies have noted that it is important that we get 7 to 9 hours of sleep, depending on our need for sleep.  In the survey on inadequate sleep as a risk factor for obesity, it was found that every additional hour of sleep after 7 hours was associated with a reduced likelihood of future weight gain. 

I have to tell you, after looking into this subject of sleep and how it relates to weight loss, I feel like a lot of my questions have been answered ~ Why am I so hungry?  Why am I craving sweets and carbs?  Why am I so tired during the day? Why am I losing weight so slowly?  I am slowly trying to get on a regular sleep schedule but boy, it is hard. After learning everything we learned today I think I need to try a lot harder.  It seems that sleep is an essential part of our healthy weight loss Journey.

How many of you have trouble getting 7 or 8 hours of uninterrupted sleep?  How many of you are craving more sweets or carbs than normal?  Are you more fatigued during the day?  How many of you are hungrier than normal?  Well, now you know why!  You need more sleep!  How about we all get more sleep this week and reap the benefits. 

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  

~~~University of Bristol Research 2006
~~~Fitness, June 2007


Come Join the Fun!   Online Friendships are real friendships 

Do you want some extra support during your Journey? Would you like to have a place you can call "home," where you can be yourself? Our Message Board is just the place.  It's home to all our Zonie friends who share their Journey experiences and are always willing and ready to offer support, laughs, friendship and Hugs! ~ 24/7.  Our DWLZ Message Board is at:  http://www.dwlz2.com/forum/.  Don't forget to register if you haven't already done so. 


Motivation

Within us is all that we've loved and touched.  Before us is all that we dream of.

Each chapter in life brings new awareness and new joy.

Our lives are directed by the choices we make.

Cherish your dreams and follow your passions, for they are the guiding spirit of your heart.

It's only a matter of time before the storm gives way to the sun.


"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 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."

Hugs! Dotti   


100 Calorie Sweet Snacks

Here are some wonderful 100 calorie sweet snacks.

          Hard Candy, 4 pieces
          Malted-milk balls, 7
          Yogurt-covered raisins, 2 tbsps
          Marshmallows, 5 large
          Licorice, 3 twists
          Marshmallows, 40 mini
          Chocolate-covered raisins, 20
          Jelly beans, 25
          M&Ms, 30 plain
          M&Ms, 10 with peanuts
          Cracker Jacks, 1/3 cup
          Chocolate and wafer bar, trick or treat size, 2
          Raisins, 3 tbsps
          Mini rice cakes, caramel corn flavor, 10
          Flaky peanut butter chocolate bar, trick-or-treat size, 2
          Caramel-peanut chocolate bar, trick-or-treat size, 1

Here are some 100 calorie cookies when you just have to have a cookie! 

          Chocolate Chip, 2 - 2" cookies
          Ginger snaps, 2 - 2" cookies
          Oatmeal raisin, 2 - 2" cookies
          Graham crackers, 2 squares
          Cream-filled sandwich cookie, 2 - 2" cookies
          Biscotti, 1
          Fig Bars, 2

~~~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. 


Note from Al: It has been sitting there right at the top of Dottiís web page, just about as long as there has been a web page, and while Dotti checked it out before, I only just recently got around to seriously test-driving The Weight Commander for myself. And it has been fun! I put in my data for the past 90 days, and it does cool things with it.

First off it graphs my daily weigh-ins automatically and it even warned me that Sunday is a problem area for me, because over the past twelve weeks the scale has averaged a big jump on Sundays. (That is true because psychologically I let up after my weigh in.)

Everywhere I turned in the program there was something else that was interesting. It even tells the future! You can see where your current trends will take you over the next day or 90 days. The Weight Commander helps you see where you have been, and where you are going, as well as getting a clearer picture of where you are.

At under $10, this is a very under priced piece of software, and you can even download it for free and test it out before deciding if you like it. (And you wonít find a nicer guy to work with than Michael, who takes a personal interest in your satisfaction with his program.)

I can see me using this for quite some time in the future. It tells you how many calories you can eat to maintain your weight depending upon your activity level and lots of other cool stuff, like giving you pep talks, and motivational ideas.

I like it! And, I actually look forward to starting the program up each day, just to see what it is going to tell me.

If you enjoy tracking your journey at all, you will almost certainly like the Weight Commander; and you will certainly like Michael, no matter how you feel about the software!



Barley Pilaf with Herbs

Makes 4 servings

Another great 'side' dish.

          1 1/2 tsp olive oil
          2 slices turkey bacon, chopped
          1 medium chopped onion
          2 cloves garlic, minced
          2 carrots, sliced thinly
          1/2 cup pearled barley
          1/4 tsp salt
          1/2 tsp rubbed salt
          1/2 tsp thyme
          2 1/4 cups water
          1/2 tsp lemon zest (grated peel)
          1/2 tsp ground pepper
          1/4 cup grated parmesan cheese

In a medium saucepan heat oil over medium heat.  Add the bacon and cook for 2 minutes.  Add onion and garlic and cook until onion is tender and golden-brown, about 5 minutes.  Add the carrots and cook until tender, 5 minutes. Stir in the barley until combined.  Add the salt, sage, thyme, and water to pan and bring to a boil.  Reduce to a simmer and cook until barley is tender, stirring frequently, about 45 minutes.  Stir in lemon zest, pepper and parmesan cheese until combined. 

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

Per serving: 170 Calories, 5 g Total Fat, 490 mg Sodium, 6 g Dietary Fiber, 10 mg Cholesterol, 26 g Carbohydrate, 6 g protein

~~~Recipe Adapted from Change One by John Hastings


Penny's Low Fat Desserts

A Note Note from Penny

Try some of Penny's awesome MUFFINS and COOKIES during their special:

  $5 off the purchase of 2 boxes of assorted muffins or cookies
(Enter code:  IPLFD)  Valid through 9/30/07

Ship the economical UPS ground shipping within 49 states!

Visit their website:  http://www.PennysLowFatDesserts.com/ 

Sign up for Penny's newsletter and give them a try.  Receive first
hand info on specials, tips and new product announcements.
 

These desserts are great tasting and can help you stay on plan! 

Their muffins and cookies have just what you're looking for...
Low Calorie, Low Fat, High Fiber 
*  0 trans fats
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.

TO ORDER:
   http://www.PennysLowFatDesserts.com/  
NEWSLETTER:  http://www.PennysLowFatDesserts.com/newsletter 
TESTIMONIALS:  http://www.PennysLowFatDesserts.com/testimonials.asp
EMAIL PENNY:  Penny@PennysLowFatDesserts.com  or call (866) 221-5109


Essential Fatty Acids

Essential fatty acids (omega-3 and omega-6) are necessary to support the cardiovascular, reproductive, nervous, and immune systems. These fatty acids can help reduce cholesterol levels and the risk of heart disease. They are very important for normal growth of the blood vessels and nerves and they help to lubricate the skin and other tissues.

Oil Foods High in Omega-3 Essential Fatty Acids
          Flaxseed and flaxseed oil
          Soybean products and soybean oil
          Canola (rapeseed) oil
          Pumpkinseeds
          Walnuts and walnut oil
          Cold-water fish (salmon, herring, cod, bluefish, tuna, mackerel, shrimp, flounder)

Oil Foods High in Omega-6 Essential Fatty Acids
          Soybean products and soybean oil
          Safflower oil
          Sunflower seeds and sunflower oil
          Corn and corn oil
          Sesame seeds and sesame oil
          Wheat germ
          Olive Oil

~~~What Should I Eat? A Complete Guide to the New Food Pyramid by Tershia d'Elgin


Comic Relief

Don't Think Of It As Weight Gain, Consider It Personal Growth
(and other Holiday diet tricks)

According to experts, most of us will gain weight during the holidays. (I like to think of it not as weight gain, but as "personal growth.")  The holiday noshing season starts when you scarf down that first miniature Butterfinger that "falls out" of your 10-year old's Halloween stash as you're shaking it all over the bed. And it doesn't stop until you've licked the red stripes off the last candy cane on the tree. Not that I've ever done this.

Everywhere you turn, there's someone offering advice for sane holiday eating. There are nutritionists and supermodels who'll tell you to "drink lots of water before going to a party. This way, you'll fool your stomach into thinking it's full." I don't know about your stomach, but mine is smart enough to know the difference between tap water and a seven-course meal followed by chocolate cheesecake and a half-dozen gingerbread men. (I always have the gingerbread men because nutritionists also say that men have less fat than women.)

Now, I'm not an expert or a supermodel, but I do know a thing or two about eating during the holidays. So, I've put together my own holiday diet. This plan is guaranteed - if you follow it tongue-in-cheek - to help you laugh off a few ounces, while toning your abdominal muscles.

STEP 1:  Aversion Therapy. Buy as many home and personal fragrances as you can afford in the following scents: vanilla, chocolate, cinnamon and pumpkin. Spray each of them several times throughout the day. When the aroma no longer makes you hungry, but instead makes you want to run screaming outside for some fresh air, you're ready for Step 2.

STEP 2:  The Fruitcake Patch. A lot of you have probably tried the nicotine patch to quit smoking. The fruitcake patch works in a similar fashion. Cut off a 1/2-inch slice of fruitcake, making sure to get as many of those green gelatinous things as possible. Now, cut off two 4-inch strips of duct tape and tape the fruitcake to your upper arm. Wear the fruitcake patch for seven consecutive days. Don't worry, it won't fall apart in the shower - it's fruitcake, after all. Never apply more than one patch at a time. The weight could throw you off balance.

By day three, the sight of anything sweet should make you queasy. But the real benefit of the fruitcake patch shows up much later, when the unpleasant odor will cause your friends to rescind their offers to attend holiday parties. And if they're too polite to uninvite you, you'll find it almost impossible to find a holiday outfit that looks good with a hunk of duct-taped fruitcake sticking out of the sleeve.

STEP 3:  Balance Your Meals. If you've gotten all the way to a party even after following Steps 1 and 2, you need Step 3. You know how hard it is to balance a plate of goodies in one hand and a glass in the other, and still get any food into your mouth? Imagine how much more difficult this task becomes if you have one arm in a sling. So get yourself a nice sling and put it on your strongest arm. If you're talented enough to eat with one arm in a sling, try the advanced Step 3: Wear a straitjacket. In addition to keeping those extra pounds in check, you'll be the center of attention.

If none of these tips works for you, do as I do during the holidays - hire a designated eater. Bon appetit!

~~~Leigh Anne Jasheway - Family Circle - Dec 1999


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 www.PizzaFree.com for more information on our revolutionary product.

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

TO ORDER:  www.PizzaFree.com
Nutrition Facts:  www.PizzaFree.com/FAQ.htm  
TESTIMONIALS:   www.PizzaFree.com/reviewsdb.asp 
Contact:  www.PizzaFree.com/contact.html

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

Okay, here we go with some more food finds.  Enjoy!

          100 Calorie 3 Musketeers Bar, 1 bar
             [100 calories/3 g fat/0 g fiber/17 g carbs/1 g protein/40 mg sodium]
          100 Calorie Dark Chocolate Bars, 1 bar
             [100 calories/5 g fat/1 g fiber/11 g carbs/0 g protein/20 mg sodium]
          100 Calorie Twix Bars, 1 bar [100 calories/5 g fat/0 g fiber/13 g carbs/1 g protein/40 mg sodium]
         Fiber One Oats & Chocolate Bars, 1 bar
             [140 calories/4 g fat/9 g fiber/29 g carbs/2 g protein/90 mg sodium]
          LaChoy Beef Chow Mein, 1 cup [90 calories/2 g fat/2 g fiber/11 g carbs/8 g protein/880 mg sodium]
          House Healthy & Nutritious Tofu Shirataki, 4 oz or 1/2 pkg.
             [20 calories/0.5 g fat/2 g fiber/3 g carbs/1 g protein/15 mg sodium]


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!

Vitalicious
Use Coupon Code

WDOT93007

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


Quick Bits of Info

A heart-healthy diet of 2,000 calories a day should contain no more than 67 grams of fat and 2,300 milligrams of sodium.  Check these calories, fat & sodium numbers of some menu items from popular restaurants.  Amazing how fast those numbers add up!

Mexican Pizza, Taco Bell [550 cal/31 g fat/1,040 mg sodium]
Iced Caffe Mocha w/whip, Starbucks [350 cal/20 g fat/105 mg sodium]
Sierra Turkey on Asiago Cheese, Panera [950 cal/55 g fat/2,360 mg sodium]
Deluxe Breakfast, McDonald's [1,220 cal/60 g fat/1,900 mg sodium]
Awesome Blossom, Chili's [2,710 cal/203 g fat/6,360 mg sodium]

There is a 28% lower risk of heart attack for those who ate 1 cup of whole-grain cereal every day. ~Luc Djousse, M.D., Harvard Medical School

You can lower the calories of your whole wheat bread sandwich by 380 calories?  How you ask?  Watch how easy it is to make a healthy sandwich and one with a lot less calories..

220 calories - 2 slices whole wheat bread, 4 slices turkey (2 oz), lettuce, tomato, onion, mustard

600 calories - 2 slices of whole wheat bread, 10 slices turkey (5 oz), American cheese (1 oz), mayonnaise (1 tbsp), lettuce, tomato


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
dotti10


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...

There are 2,598,960 possible hands in Texas Hold 'Em.

Despite being made famous by Dutch paintings and Spain's Don Quixote, windmills originated in Persia before the tenth century.

George Clooney vowed never to remarry or have children, but Michelle Pfeiffer and Nicole Kidman each bet $10,000 that he'd be a father by age 40.  On Clooney's fortieth birthday (May 6, 2001), the actresses conceded defeat and each sent a check.  Clooney returned the money, betting double or nothing that he wouldn't have kids before turning 50.

~~~That's a Fact Jack! by Harry Bright and Jakob Anser



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:

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



Snacks - 100 Calories or Less

          Pistachio's, in shells, 30
          Peanuts, in shells, 10
          Almonds, 16 to 20
          Peanut Butter, 1 tbsp
          Jolly Time Healthy Pop 100 Calorie Mini Bag Popcorn, 1 bag
           1/2 cup low-fat cottage cheese with 5 strawberries
          1 cup blueberries
          1 Nestle Butterfinger Stixx

Buy your nuts in shells. Opening them takes time, so you won't eat as many.   


PurFoods Fitness 

PurFoods

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:


"Today is the first day of the rest of your health." ~~~Jamba Juice


Goodbye

Until our next visit, always keep in mind you are never alone on this Journey.  We are all here with you, right beside you, rooting you on. 

Take care until next time...

Hugs! Dotti    


"I cannot relive yesterday and tomorrow isnít here yet, so I will just deal with today." ~Dotti


Newsletter Sign Up

If this newsletter was forwarded to you, you can sign up for it yourself at:

Dotti's Newsletter Subscription Page - http://www.dwlz.com/eletter.html
(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!    Open 24 hours!

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


Copyright and disclaimer

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

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

   


Dotti