Dotti Dotti Dotti's
October 22, 2007    
Issue #034


Hi everyone! Hope this newsletter finds everyone doing well and feeling great. I've had a great couple of weeks on Program. I just said goodbye to some great friends who I met through our Message Board. What a great time we had!

I think today we will talk a bit about fiber and how important it is.

Fiber in Your Diet

How many of you get enough fiber in your daily diet? Fiber can be found in many foods. Why do you think fiber is an important part of your diet? What foods can we find fiber in? How many grams of fiber are required daily?

What is fiber? Fiber is the part of the food that cannot be digested or broken down into a form of energy for the body; thus no calories. Fiber is considered a type of complex carbohydrate although it cannot be absorbed to produce energy.

Let's first look at some of the benefits from fiber:
  • Fiber will help you lose weight.
  • Fiber reduces your risk of cancer.
  • Fiber will reduce your risk of heart attack.
  • Fiber will help to improve your immunity.
  • Fiber will help you maintain your goal weight for life.
  • Fiber helps maintain healthy cholesterol levels.
  • Fiber helps bowel regularity.
  • Fiber reduces your risk of developing diabetes and helps maintain a normal blood sugar.
  • Fiber is a natural appetite suppressant.
  • Fiber fights disease.
We all know that reducing calories is the only way to lose weight. Fiber helps to curb your appetite and that means you take in less calories, thus losing weight. Fiber also helps reduce absorption of calories from the food you eat. You can eat a whole lot of fiber filled foods without eating a lot of calories because fiber filled foods are low-energy-density foods (fewer calories per bite). Now, that's something I personally love since I tend to be a volume eater. Another important benefit from fiber is that is slows down your body's conversion of carbohydrate to sugar, which helps keep your blood glucose stable which helps you lose weight.

Canadian researchers conducted a clinical study in 1995 where they examined the fiber intake of three different weight groups: normal, moderately obese and severely obese - each group had fifty people. The results were amazing! The normal group consumed an average of 18.8 grams of fiber daily; the moderately obese group consumed an average of 13.3 grams of fiber daily and the severely obese group consumed an average of 13.7 grams of fiber daily. The test results showed the importance of a high-fiber diet and weight loss/maintenance.

Our small intestine produces a hormone that creates a feeling of fullness. Does anyone know what that hormone is called? I sure didn't. The hormone is called cholecystokinin, abbreviated CCK. CCK is the messenger that tells you that you are full. Guess what? Fiber promotes and prolongs the elevation of CCK in the blood, which makes you feel full longer. CCK is a gastrointestinal hormone that is responsible for stimulating the digestion of fat and protein. Isn't it great having a hormone that suppresses hunger? I know I need all the help I can get.

When you eat fiber filled foods you will have an increased volume in your stomach which makes you feel full. You will also have higher levels of CCK which makes you feel full. On top of that fiber also reduces calories you have already eaten by excreting more calories in your stool. Studies have shown that for every gram of fiber you eat, about 7 calories get eliminated. You might be wondering how in the world this process works. Fiber is blocking the absorption of calories consumed. In all the studies done there has been no proof that fiber prevents your body from retaining the nutrients it needs but the opposite has been shown; that fiber can enhance your body's absorption of nutrients. You get the weight loss benefits of fiber along with all the other benefits.

35 grams of fiber daily will help you eliminate calories, feel fuller, keep you healthy and lose weight. Can you believe how much fiber helps us? Fiber-rich foods are energy-rich, antioxidant-rich, disease-preventing foods. So, now that we know for a fact that fiber is a very important part of our diet what foods have fiber in them?

You will not find fiber in any animal products. Fiber comes from a plant's cell walls. Dietary fiber is the fiber component of food. Fiber does not have any nutrients but the food that contains the dietary fiber is filled with healthy nutrients. There are two types of fiber, soluble and insoluble. Soluble fiber dissolves and breaks down in water, forming a thick gel. Soluble fiber is technically called pectin, gum and mucilage. Soluble fiber prolongs the stomach from emptying so that sugar is released and absorbed more slowly. It binds with fatty acids, which are the building blocks of fat. There are some pretty wonderful benefits of soluble fiber which includes regulating your blood sugar and lowering your total cholesterol and LDL cholesterol; reducing your risk of heart disease. What foods contain soluble fiber? A few are apples, barley, beets, carrots, cranberries, lentils, oat bran, oranges, peaches and peas.

Insoluble fiber, also known as roughage, does not dissolve in water or break down in your digestive system. Insoluble fiber passes through the gastrointestinal tract almost intact. Insoluble fiber is technically called cellulose, hemicelluloses and lignin. Insoluble fiber moves bulk through the intestines and controls and balances the pH (degree of acidity or alkalinity) in the intestines.

Let's look at some of the benefits of insoluble fiber. Insoluble fiber promotes regularity, preventing constipation. It also removes toxic waste from the colon and helps prevent colon cancer by keeping an optimal pH in the intestines. Some good food sources of insoluble fiber are cauliflower, dried beans, flaxseed, fruit skins, popcorn, potato skins, root vegetable skins, wheat bran, whole grain breads, whole grain cereals, whole grain pasta and whole grain oatmeal.

Do we need both types of fiber, insoluble and soluble? Yes! Both types of fiber provide unique nutritional benefits. The recommended amount of fiber needed daily is 20 to 35 grams a day. When you increase your fiber intake don't forget to drink enough water, which is needed to help pass the bulk through your intestines. One of the recommendations is to divide your weight in pounds by two and drink that many ounces of water per day. [Or divide your weight in Kg by 30 and that will give you the number of liters to drink.] Slowly increase your fiber intake. You can use a fiber supplement but try to remember that it is always best to get your fiber from fiber filled foods.

I do try to get plenty of fiber in my daily diet with my oatmeal, salads, and beans. For the next couple of weeks I'll be looking into other foods that contain fiber to give me a variety. Let's all go out in the next couple of weeks and try to find some new fiber-rich foods we can enjoy.

~~~The Fiber 35 Diet by Brenda Watson, C.N.C. with Leonard Smith, M.D.

Have an awesome couple of weeks everyone, 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.

An Update on my Journey

Hi everyone! I think it's time for another update on my Journey. My graph is still moving in the right direction and my thermometer is moving on up. I lost 2.5 lbs at my 10/10 weigh-in and another 1.8 lbs on my last weigh-in on 10/17. I am excited about staying focused, keeping up with my exercise and staying on my schedule, giving me enough sleep during the night. The schedule I worked out on the last update is working out very nicely and I cannot thank Al enough for helping me to implement it and stay with it.

I'm thoroughly enjoying being back at my Weight Watcher meetings with my wonderful leader, Renee, who saw me to Lifetime and Goal in 1998. She is awesome! My good friend Anne, who helped me decide to go back to my meetings, is about a pound and a half away from losing 100 lbs! Isn't that just awesome? I'm so proud of her.

I continue to listen to Dr. Roberta's Enjoying Weight Loss Hypnosis CDs when I need that extra motivation. I'm feeling so good about this Journey back to goal.

I just had a wonderful three day visit from a very good friend of mine, Carole (cbcoaster on the boards) and her husband Ralph. They are two of our favorite people and one of my blessings from DWLZ. It was so, so good to see her and spend some time with her. We shopped till we dropped, had a great time visiting and enjoying the Jacuzzi and pool at her hotel and then spending time with the guys in the evening for a nice dinner. I know when I'm on the right track when I can go to any restaurant and behave as a "skinny" person, making the right choices and enjoying delightful company. I've shared a few photos of us having a great time on my update page at if you'd like to see them. It's been a couple years since I've seen Carole so this was an extra-special visit.

"Memories are wrapped in ribbons of the heart." —Author unknown.

I stayed OP the whole time and even got in my gym time and water aerobics. Then Carole and I did a lot of walking at the malls and when we got back to her hotel we enjoyed the Jacuzzi and some swimming in the pool. Isn't it amazing that when you are focused exercise becomes so easy and you actually look forward to it?

Al and I did manage to get to the zoo again and I enjoyed taking some photos with my Nikon. Photography is fast becoming one of my favorite hobbies.

Until next time, take care and remember to SMILE Hugs!   Dotti

Think Positive

"Life is a miracle wrapped in beauty and filled with sweet surprise." —Author unknown.

"Experience is not what happens to you, it is what you do with what happens to you." Aldous Huxley

"Self-confidence is the first requisite to great undertakings." Samuel Johnson

"There is just one life for each of us: our own." Euripides

"We must not weep for what we might have been. There is still time." Edward Matchett

~~~Personal Power by Gillian Stokes

"Enjoying Weight Loss"

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. (They are also now giving away a free E-Book with weight loss tips from Dr. Temes!)

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   

Fiber Content in Fruits

5-10 grams of fiber
  • Coconut, 1/4 cup, 10 g fiber
  • Orange, 1 medium, 7 g fiber
  • Grapefruit, 1/2 large, 6 g fiber
  • Raisins, 1/2 cup, 6 g fiber*
  • Dates, 1/2 cup, 6 g fiber*
  • Kiwi, 2 medium, 5.2 g fiber
  • Apple, 1 medium, 5 g fiber
  • Blackberries, 1/2 cup, 5 g fiber
  • Persimmons, 1 medium, 5 g fiber
  • Elderberries, 1/2 cup, 5 g fiber
  • Honeydew melon, 1/2 melon, 5 g fiber
2.5 to 4 grams of fiber
  • Banana, 1 medium, 4 g fiber
  • Papaya, 1/2 large, 4 g fiber
  • Pear, 1 medium, 4 g fiber
  • Raspberries, 1/2 cup, 4 g fiber
  • Cantaloupe, 1 medium, 4 g fiber
  • Carambola (star fruit), 1 medium, 3.5 g fiber
  • Currants, 1/2 cup, 3 g fiber
  • Tangerine, 1 medium, 3 g fiber
  • Apricot, 3 medium, 2.5 g fiber
0 to 2 grams of fiber
  • Blueberries, 1/2 cup, 2 g fiber
  • Cranberries, 1/2 cup, 2 g fiber
  • Mango, 1 medium, 2 g fiber
  • Nectarine, 1 medium, 2 g fiber
  • Peach, 1 medium, 2 g fiber
  • Plum, 2 medium, 2 g fiber
  • Strawberries, 1/2 cup, 2 g fiber
  • Tomato, 1 medium, 2 g fiber
  • Cherries, 1/2 cup, 1.5 g fiber
  • Pineapple, 1/2 cup, 1 g fiber
  • Grapes, 1/2 cup, <1 g fiber
*High-glycemic-index foods, eat sparingly.

~~~The Fiber 35 Diet by Brenda Watson, C.N.C. with Leonard Smith, M.D.

Software You Can Use!

A NoteWeight 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: This week I had my lowest weekly weigh-in in over a year, and the credit for that goes in part to the Weight Commander program. It has motivated me to get that graph moving in the right direction for several weeks now, and that motivation moved me down below 200 pounds (which is at the top of my normal range) and, as of Saturday, 5 pounds below that.

You can see for yourself what The Weight Commander can do with a free test drive, and you don't have to give a credit card just to check it out either. But you will see with a price of under $10, it is very under priced, and if you let it, it will help you a lot from day to day.

The Weight Commander has already made a significant and positive impact on my journey, and if you use it daily, it can do the same for you!

Black Bean Soup

Makes 4 servings
  • 1 tbsp olive oil
  • 1/4 to 1/2 cup diced celery
  • 1/2 cup minced onion
  • 1/4 cup chopped green bell pepper
  • 2-3 cloves garlic, minced
  • 1 1/2 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp chili powder
  • 1 tsp fresh black pepper
  • 2 cups (low sodium) chicken broth (or vegetable broth)
  • 1 cup water
  • Three 15-ounce cans low-sodium (or no salt) black beans, rinsed and drained
  • One 15-ounce can low-sodium stewed or diced tomatoes
Heat the oil in a medium stockpot over medium heat. Add the celery, onion and bell pepper. Cook about 10 minutes, until tender. Add the garlic and next 4 ingredients, cooking 3 more minutes. Add broth, water, beans and tomatoes. Bring to a boil, reduce heat, and simmer 15-30 minutes.

Serving Size - 1 cup

Per serving: 345 Calories, 4 g Total Fat, 799 mg Sodium, 21 g Dietary Fiber, 0 mg Cholesterol, 59 g Carbohydrate, 22 g protein, 1 g Sugars

~~~Recipe from The Fiber 35 Diet by Brenda Watson, C.N.C. with Leonard Smith, M.D.

Penny's Low Fat Desserts

A NoteNote from Penny Penny's cookies and muffins are great for staying on plan---they are snacks we really enjoy.

Order 2 boxes of Assortments and, receive $4 off your order: (Enter code: 4ABE) Valid through 10/30/07.
Shop our website for limited time specials. Now running: single flavor boxes of Raspberry Oat Bran Muffins are $2 off (no code required):

Penny's Low Fat Desserts

Buy 2 boxes of Assorted Muffins or Cookies and get $4 off thru 10/30.


Sign up for Penny's newsletter and receive a special offer to try us as well as new product information. 

We're approaching that time of year where the temptations are plentiful. Keep your momentum going by having "good for you" treats on hand. Penny's MUFFINS and COOKIES are perfect as part of your daily food plan and are REALLY DELICIOUS! Customers keep returning for Penny's MUFFINS and COOKIES because these products have been key to helping them lose and maintain their weight. "Wow', Awesome", "Fantastic" are some of the comments received.

* Low Calorie, Low Fat, High Fiber
* Moist, Sweet, and Very Flavorful
* Generously sized single servings & Individually Wrapped
* Natural and Kosher and 0 transfats
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

Comic Relief

How to eat a…

JELLY DOUGHNUT: Scoop out jelly with spoon. Eat. Stuff inside with miniature Reese's Peanut Butter Cups. Warm in oven.

MALLOMAR: Pick off chocolate coating. Suck out marshmallow middle. Pop graham wafer in mouth.

CHEESECAKE: Say, "I'll only have a sliver." Eat. Cut another sliver. Eat. Continue until cake is gone. Smile demurely.

SMORGASBORD: Grab the largest plate. Bypass the jellied aspic molds and head straight for the desserts (these go quickly). Keep hot and cold foods separate. Avoid diners with blue hair or those dressed in polyester. They dawdle, have difficulty deciding and move slowly.

CHOCOLATE PUDDING: Cut pudding with spoon, puncturing skin. Tunnel pudding out of dish, leaving skin in place. When pudding has been eaten, wrap skin around spoon. Hold spoon vertically and scrape skin off with teeth.

PIZZA: Cut into pie-shaped wedge (large). Crack slice in middle and eat with the sides curled up to avoid losing the filling. Do not even think of using a knife and fork.

BARBECUED RIBS: Let grease drip to elbow. Do not wipe mouth between bites.

MILANO: Insert one-half of cookie in mouth. Apply pressure with both upper and bottom teeth to center of cookie. Without biting through, slowly pull cookie out of mouth, scraping off brown-edged wafer but leaving chocolate middle intact. Repeat with other half. Let remaining chocolate melt in mouth.

THE LAST COOKIE, THE LAST CRACKER, THE LAST PIECE OF CANDY: Look both ways. In one continuous motion, scoop up cookie (or cracker, or candy) and stuff in mouth before someone else can beat you to it.

Pizza Fit'n Free

A NoteNote 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

Isn't it great trying new foods? I am amazed at all the new foods I've tried and liked! Enjoy!

  • Trader Joe's Baked Sour Cream & Onion Crisps, 38 crisps/1 oz [120 calories/3.5 g fat/1 g fiber/21 g carbs/2 g protein/370 mg sodium]

  • Frieda's Ready to Eat Shelled Edame, 1/2 cup [90 calories/3 g fat/4 g fiber/9 g carbs/8 g protein/30 mg sodium]

  • Organic Lemon Honey Sticks, 4 sticks [60 calories/1 g fat/0 g fiber/16 g carbs/0 g protein/0 mg sodium]

  • Baskin Robbins Sugar Free Pralines 'n Cream Hard Candies, 4 pieces [40 calories/1 g fat/0 g fiber/15 g carbs/0 g protein/20 mg sodium]

  • Nips, Butter Rum, 2 pieces [60 calories/1.5 g fat/0 g fiber/11 g carbs/0 g protein/40 mg sodium]

  • Nips, Caramel, 2 pieces [60 calories/1.5 g fat/0 g fiber/11 g carbs/0 g protein/40 mg sodium]

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

A NoteNote 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

Pumpkin Harvest Vita Muffins

Here are some great 1 point muffins from Vitalicious! Great Halloween Party treats!

Makes One Dozen 2-oz VitaMuffins (as packaged) 100 Calories 6g Fiber 0g Fat
as prepared below: 118 Calories 6.5g Fiber 1.5g Fat

Tip: Freeze any unused Pumpkin Harvest VitaMuffins for a later date.


1 package of Blue Bran VitaMix
2 egg whites
1 cup water
1/2 cup canned pumpkin
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 teaspoon cinnamon-sugar
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon allspice
2 Tablespoons Smart Balance Light®
Preheat oven to 400°F. Line standard muffin pan with baking cups (for best results use foil baking cups) or use VitaTop baking pans. Set aside.

In large mixing bowl combine Blue Bran VitaMix, water, egg whites, canned pumpkin, cinnamon, vanilla extract, ginger and nutmeg. Then melt the Smart Balance and pour into bowl. Mix well.

Scoop 1-2 tablespoons of VitaMix into baking cups or pan. Bake for about 25 minutes.

Remove from oven and sprinkle cinnamon-sugar over top of each VitaMuffin and allow thorough cooling. Enjoy!

Snacks Under 200 Calories

I don't know about the rest of you but I tend to eat every couple of hours and there's nothing like a nice, healthy snack. Here are a few snack ideas that come in under 200 calories.
  • Pudding and Fruit. 1 ready-to-serve FF pudding cup served with 3/4 cup blueberries.

  • Apples with Peanut Butter. Top an apple with 2 tsp peanut butter and serve with 1 cup FF milk.

  • Berry Smoothie. Blend 1 cup thawed frozen berries, 1 tsp vanilla extract, and 1 cup FF milk. Blend in 1 cup crushed ice.

  • Hot Chocolate. Heat 1 cup FF milk and add in 1/2 tbsp chocolate syrup. Serve with a 2 1/2-inch graham cracker square topped with 1 tbsp almond butter.

  • Cheese and Crunch. Wrap 1 and 1/2 slices reduced-fat cheese around a stick of celery (Optional: dip in hot and spicy mustard). Serve with 1/2 cup fresh strawberries.

  • English Muffin with Peanut Butter. Toast 1/2 whole wheat English muffin. Spread with 1 tbsp peanut butter, and sprinkle on 1 tbsp raisins.

  • Café Au Lait and Muffin. Mix 1 cup hot coffee, 1 cup hot FF milk, and 1 tsp sugar. Serve with a blueberry mini Muffin.

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

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...
——Enjoy a cocktail and stay on your Program——

Did you know...?

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

Lachanophobia is the fear of vegetables.

Entomophobia is the fear of insects. [That would be me.]

Arnold Schonberg suffered from triskaidecphobia, the fear of the number thirteen. He died thirteen minutes from midnight on Friday the thirteenth.

Telephonophobia is the fear of telephones. [That would not be me. ]

Arachibutyrophobia is the fear of peanut butter sticking to the roof of your mouth.

~~~The Book of Useless Information by Noel Botham & The Useless Information Society

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:

Southwest Skillet Supper

Makes 4 servings

  • 3/4 lb boneless, skinless chicken breast, cut into 1-inch strips
  • 1/4 tsp freshly ground black pepper
  • 1 tsp olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup FF chicken broth
  • 1 can, 8 oz, tomato sauce
  • 1 can, 15 oz, black beans
  • 1 can, 4 1/2 oz, mild green chili peppers, chopped
  • 1 tsp chili powder
Sprinkle pepper over chicken. Coat a large nonstick skillet with cooking spray and cook chicken over medium heat until lightly browned. Transfer to a plate. Combine oil, onions, garlic, and 2 tablespoons broth in skillet. Cook, stirring often, until onions are soft, 5-6 minutes. Stir in tomato sauce, beans and remaining broth. Bring to a boil. Reduce heat and simmer until chicken is tender and liquid is reduced, about 15 minutes. Serve with hot cooked rice.

Per serving (includes 1 cup rice): 445 Calories, 5.5 g Total Fat, 495 mg Sodium, 7.8 g Dietary Fiber, 72 mg Cholesterol

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.

Philly Swirl

Philly Swirl
Receive a 1 day shopping pass to Sam’s Club  

To receive your FREE 1 day pass to Sam's Club from Philly
Swirl, go to
Shop as if you were a member all day and don't forget to stock
up on lots of Philly Swirl Pops!

Philly Swirl’s Sugar-Free, Fat-Free Swirl Pops
[10 cal/0 g fat/1 g fiber/4 g carbs]

Every day is a good day to stock up on some great tasting Philly Swirl's Sugar-Free, Fat-Free Swirl Pops! They are delicious and only 10 calories.

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 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.

DWLZ Website Updates

I am in the process of working on some updates and reformatting some of my pages on my website.

Lists of all my updates can be found on the Message Board in the DWLZ Website News & Updates forum at:

US restaurants updates can be found at our Restaurants TOC page at:

Canadian restaurants updates can be found at our Canadian Restaurants TOC page at:

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


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 isn’t here yet, so I will just deal with today." ~Dotti

Newsletter Sign Up

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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.

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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.