Hi everyone! Hope you are doing great. We are heading into the holidays, and so that is what we are going to focus on this time. I'm continuing to do well on program, and with the many chances to fail that are coming up soon, it is time to plan our success!
With that in mind, we are going to start off with something from Al. Pull up that comfy chair with your tall glass of refreshing water, and don't forget your beautiful SMILE. ☺
Ruling the Feast
By Al Coon
When you sit down for Thanksgiving dinner do you have to go off program? When the food at your table looks like the Charles Dickens offering provided by the Spirit of Christmas Present, what can you do?
Heaped up on the floor, to form a kind of throne, were turkeys, geese, game, poultry, brawn, great joints of meat, sucking-pigs, long wreaths of sausages, mince-pies, plum-puddings, barrels of oysters, red-hot chestnuts, cherry-cheeked apples, juicy oranges, luscious pears, immense twelfth-cakes, and seething bowls of punch, that made the chamber dim with their delicious steam.
-A Christmas Carol
Despite how things appear at first, you have the means to not only face the feast but to remain in control and to actually show a good weight loss on the week you enjoy it.
The "Easy" Way Out
The common approach is to be "taken unawares." Of course we knew this was coming for months, even years in advance. So, to be taken unawares is a definitive example of living in denial. It is coming. You know it is coming. You cannot be taken by surprise.
Still, we manage to pull it off, showing up with no plan, except the plan to fail, and then bemoan the results right on past New Years Day, where we suddenly resolve to do better.
Think of the lies we tell ourselves in order to arrive unprepared:
- You can't plan to remain OP on Thanksgiving!
- I simply have to overeat and I can't help it.
- If I can't overeat I won't enjoy myself.
- Everyone always gains at Thanksgiving.
- No one really expects me to lose weight this week and when the scale goes up, everyone will understand!
- Everything around me is high in calories and I have no choice but to eat too many of them.
- I would offend the cook if I didn't eat lots of everything.
Our inner voice is very creative in talking us into doing destructive things. But is it being honest with you, or merely selling you a con?
You can enjoy your Thanksgiving Day dinner, still remain OP, and show a loss for the week.
Reality: A Price Will Be Paid
There is no way around it for people like you and me; there will be a price to pay for attending the feast. The wonderful and the terrible come together in a dance around you in a dazzling display of confusing emotions.
People you love, and perhaps even those you are merely related to, are laughing and talking around you. That atmosphere is filled with emotion and the smells of delicious food. The mix of emotions can be as troubling as the food, when joy, anger, happiness or hurt feelings can bubble up all around you as you sit down to a table heaped up with more calories than you should see in an entire week. Now what?
If you just coast along through a feast like this, and you do not meet the challenge head on, then you will gain weight, and it may take you months to undo the damage that you will do: for if you overeat at Thanksgiving, you will probably overeat at many other points along the holiday path before you. Sadly, the depression you feel at failing here, and seeing the scale jump up, will make failing far easier in the future weeks.
But, there is another way! Instead of paying the price by an increase on the scale and the sabotaging of your journey, you can instead invest your emotional currency into preplanning your success.
Success at the Feast
How can we go to a Thanksgiving Day feast and not go off track? Clearly it will present a serious challenge to anyone who has a problem with overeating. So, what can we do?
First off, give the feast its due. It is a major challenge and it must not be underestimated. And that means you must prepare for it
When you take a vacation, set up a wedding, or throw a party, do you just show up and hope it all works out okay? Such events always work out far better when they are planned—the better the planning, the better the chances of the event being a success.
The first thing to do when you are attending a calorie-laden, well stocked feast is to curb your appetite. Think back to the last time you were feeling really full and someone asked you if you would like something really good to eat. What was your reaction? "No thanks, I couldn't eat another bite!"
That's the ticket home! When you are feeling full, food can't tempt you at all. So, you can put this problem to bed by making sure that your stomach is feeling full. This recipe is well started by adding water.
If you drink lots of water before the feast, and during the feast, you will have far less room left over, where you can put calories into that unreasonably demanding organ just at the bottom of your esophagus. It is a basic law of physics that two physical objects cannot occupy the same space at the same time. If your stomach is already full, it cannot take in any more food.
If you prefer, you can try the trick which I have used, eat something very low in calories before the feast. Once again, you will curb your appetite, because you will not be able to eat very much of the high calorie food.
Less is More
When you are at a feast, eat small portions. You can have anything you want, even that dessert you crave, if you eat just a bit.
You are not a monk living under vows, and you are not doing penance. We are overeaters, not sinners. Don't treat eating like it is evil; just treat it like it is dangerous, and deserving of respect, like you would with electricity. You have a right to enjoy your meal, but you have an obligation to do so safely.
Mary Poppins said, "Enough is as good as a feast." What a brilliant piece of wisdom that is.
Your taste buds are overwhelmed by any food's flavor after 3 bites. In other words, you have the "kick" that any food will give you once you have eaten 3 bites of it. If you eat more than 3 bites, you will add calories but little or no additional pleasure. Your mind tells you that you want more, but your body is not capable of enjoying it. So, tell your mind to back off and find something else to nibble on.
By having a little bit of many foods, you can truly enjoy the feast, while remaining under your limit for calories for the day. You can eat, enjoy your meal, and still lose weight!
Delight in Your Own Success
When you come home after a feast, and you have remained true to your program, celebrate your success! Pat yourself on the back and take your bows. You have done something very important and you should be very happy about it.
When you have faced up to a difficult challenge and you have come away as the victor rather than the victim, you need to gather all the positive feelings that you can, to help you ready yourself for the next challenge. Success breeds success, and you should cash in on that!
The next day, share the news with your most supportive friend. Don't waste this chance either to build the positive feelings you have about your journey and your success. These victories are what help to make your New Year's resolution a continuation of success rather than rebuilding what you have just destroyed.
Average Your Good Grade
A final thing to remember: your body will average the calories you eat during the week. So, you can set your goals in your plan for Thanksgiving week to include a low day before and after Thanksgiving Day, and allow yourself more freedom to enjoy the feast on the big day. There is nothing wrong with this at all.
But if you want to be successful, it has to be done with control and planning. We naturally tend to underestimate what we are eating, and we cannot afford to coast along assuming we are okay. When we coast, we are never okay. We have to pay the price of paying attention, or we will pay the price of having the scale go up in unacceptable ways. So, don't guess. Make your plan specific and follow it closely. By eating small portions and keeping track as you eat, you will be successful!
And in January, you will thank yourself with a smile as you step down off from the scale.
To hit a target, you have to aim at it. Think success for the holidays, and you will achieve it!
Wishing you the very best,
P.S. While putting this article together for the newsletter, I found that it had grown into something too large to be included in its entirety. The full version includes tips on how to have success throughout the entire holiday season and is now available on the web page. (See the section below on Al's Essays on Weight Loss and Maintenance and click on the link there to Successful Feasting.)
Let's all make success our goal for the holidays! 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.
An Update on my Journey
Here it is November already. You know what that means? We are now heading into the "Bermuda Triangle" as my leader puts it - the Holidays. I don't know about the rest of you but I plan on staying in control and on Program. Although I will be in Spokane for Thanksgiving I also plan to keep up with my gym routine as I have a gym to work out there. The "Bermuda Triangle" will not gobble me up!
I lost 0.5 lbs at my 10/24 weigh-in and another 2 lbs on my last weigh-in on 10/17. The main keys to my Success on Program have been keeping up with my exercise, journaling, listening to Dr. Roberta's Enjoying Weight Loss Hypnosis CDs when I need that extra motivation, Weight Commander, my Weight Watcher meetings and joining in on our wonderful Message Board, where the support is unlimited. My graph is moving in the right direction, down, and my thermometer is moving in the right direction, up! All is well in my world.
I cannot wait to see my son, LeRoy, my bestest friend, Tammy, and the whole family when we get to Spokane. Good times ahead! Hunter is growing like a weed. We will be celebrating his 2nd birthday on Nov 21st ~ wasn't it nice that he was born right at Thanksgiving time when he knew I'd be in Spokane?
If you are interested I've posted a few photos of Hunter and my other two grandbabies, JJ and his sister, Abbey. Just click on this link.
My last couple of weeks on Program have been wonderful. I am sleeping again thanks to Al making sure I stay on my sleeping schedule. I have had no problem keeping to my exercise schedule. I am loving my water aerobics class very much. I can't believe how losing 10 lbs has boosted my confidence level and made me feel good about myself again.
I'd like to leave you with one of my favorite sayings, I cannot relive yesterday and tomorrow isn't here yet, so I will just deal with today.
Until next time, take care and remember to SMILE☺
"Enjoying Weight Loss"
The weight loss battle is over 90% mental. If your attitude is right, and you are completely on board in your mind with your weight loss program, you will succeed. We often find that it is our own inner self that is at work trying to trip us up. This is why hypnosis can be a tremendous help. It has helped me, both to quit smoking, and to start back on my way to goal with a strong will to succeed.
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.
The Hypnosis Network is a reliable organization with nothing but top line hypnotists working in the program. Each of them has years of training and experience, and is an expert in his particular area. I can recommend them to you with no reservations, because you will be getting top of the line service when you work with The Hypnosis Network. Their guarantee is rock solid, and you will be free from worry about the product. Either it works, or you get your money back. They are honorable, and trustworthy, professional in every way. I absolutely would not recommend them if they hadn't of worked for me.
Click Here to go directly to their site and find out more about the Hypnosis Network, and how you can order your CDs.
I have found that when I use the CDs regularly, I always do well. It is only when I don't listen to them for too long that I find myself slipping into old patterns. For me, if I use them, I succeed, every time.
If you would like to read more on how they helped me please visit our
Enjoying Weight Loss Review Page.
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!
You will also find links to Al's earlier articles there, and his latest offering, just in time for the holidays:
|"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:
You Can Do This
There isn't a person alive who
doesn't want to make changes.
Every single person has something
they can improve on.
Whether it's to give up a bad habit,
make more money, be physically fit,
or any number of things,
there's always room to grow -
a way to become a better person.
Thousands of people consider making the effort,
yet there are few who successfully
reach their goals.
You can be one of those few.
The power is within yourself;
it's in believing you can,
in knowing that you are the only one
who can change you.
You can begin at any moment,
regardless of past mistakes or failures.
The present and the future
are yours to live the way you want to.
Faith and discipline and attitude and perception
are the keys to success.
Commit yourself, your time, and your efforts
to allow the person you are… to become the person
you want to be.
~~~ by Barbara Cage
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.
Holiday Foods - Damage Control
Portion Size… Same size as... Burn off with...
3 oz turkey, white meat, no skin = deck of cards = 18 minutes of ice-skating (135 calories)
1/3 cup homemade stuffing, cooked = 1 kiwifruit = 23 minutes stacking wood for cozy fire (130 calories)
1/4 cup gravy, from jar = ping pong ball = 15 minutes kissing under the mistletoe (25 calories)
1/2 cup mashed potatoes = 1/2 baseball = 22 minutes on a family walk (110 calories)
4 oz champagne = cupcake wrapper = 32 minutes playing carols on the piano (80 calories)
1/8 of 9-inch pumpkin pie = computer mouse = 37 minutes cross-country skiing (315 calories)
2 small sugar cookies = 2 bars hotel soap = 14 minutes snowshoeing (145 calories)
1/8 of 8-inch gingerbread cake = cassette tape = 55 minutes snowball fighting (230 calories)
1 tbsp fudge = pair of dice = 22 minutes hanging holiday decorations (65 calories)
4 oz eggnog, non-alcoholic = 1/2 apple = 38 minutes swing dancing (170 calories)
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.
Fresh Strawberry Pie
Makes 4 servings
- 1 quart of fresh strawberries
- 1 pkg. Jello Sugar Free Cook and Serve Vanilla Pudding
- 1 pkg. Jello Sugar Free Strawberry Jello
- 2 cups water
-Slice the berries in a 9" pie plate sprayed with Pam.
Serving Size - 1/4 pie
-Prepare the Vanilla Pudding according to package directions but substitute water for the milk.
-When pudding is cooked stir in the Jello.
-Pour over the strawberries - chill and serve.
Per serving: 74 Calories, 0g Total Fat, 3g Dietary Fiber
~~~Recipe from Healthy Recipes for the Holidays by Publications International, Ltd.
Come Join the Fun!
Do you want some extra support during your Journey? Would you like to have a place you can call "home," where you can be yourself? Our Message Board is just the place. It's home to all our Zonie friends who share their Journey experiences and are always willing and ready to offer support, laughs, friendship and ~ 24/7. Our DWLZ Message Board is at: http://www.dwlz2.com/forum/. Don't forget to register if you haven't already done so.
When I was a young turkey,
new to the coop,
My big brother Mike took me out on the stoop,
Then he sat me down,
and he spoke real slow,
And he told me there was something that I had to know;
His look and his tone I will always remember,
When he told me of the horrors of..... Black November;
"Come about August, now listen to me,
Each day you'll get six meals instead of just three,
"And soon you'll be thick, where once you were thin,
And you'll grow a big rubbery thing under your chin;
"And then one morning, when you're warm in your bed,
In'll burst the farmer's wife, and hack off your head;
"Then she'll pluck out all your feathers so you're bald 'n pink,
And scoop out all your insides and leave ya lyin' in the sink;
"And then comes the worst part!" he said not bluffing,
"She'll spread your cheeks and pack your rear with stuffing".
Well, the rest of his words were too grim to repeat,
I sat on the stoop like a winged piece of meat,
And decided on the spot that to avoid being cooked,
I'd have to lay low and remain overlooked;
I began a new diet of nuts and granola,
High-roughage salads, juice and diet cola;
And as they ate pastries, chocolates and crepes,
I stayed in my room doing Jane Fonda tapes;
I maintained my weight of two pounds and a half,
And tried not to notice when the bigger birds laughed;
But 'twas I who was laughing, under my breath,
As they chomped and they chewed, ever closer to death;
And sure enough when Black November rolled around,
I was the last turkey left in the entire compound;
So now I'm a pet in the farmer's wife's lap;
I haven't a worry! , so I eat and I nap;
She held me today, while sewing and humming,
And smiled at me and said: "Christmas is coming..."
Software You Can Use!
The Weight Commander is an awesome program for your Journey. I highly recommend it to all those who are on a Journey of their own. It is a wonderful program to track your progress on any weight loss program you are using. You can read My Review of the Weight Commander or go straight to the source and check out this great software by following this link to Weight Commander. He has many tips and ideas throughout his program which will help you to be successful on your Journey.
Note from Al: I have continued to maintain in my target range and once again the credit for that goes in part to the Weight Commander program. It has motivated me to get my graph moving in the right direction for several weeks now, and that motivation moved me down below 200 pounds, which is the top of my Normal range (BMI 25). It really helped to get me back on track!
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!
Thanksgiving Calories Cut in Half
Cutting Thanksgiving Day Calories In Half
Below you'll find some great ways to cut your Thanksgiving Day calories in half.
- Roast some chestnuts over an open fire. At only 70 calories and less than 1 gram of fat per ounce, chestnuts are wickedly low in fat. Compare that to 169 calories and almost 15 grams of fat for the same amount of mixed nuts.
- Skip the cheese and crackers. One ounce of brie cheese on three crackers hauls in over 150 calories and almost 10 grams of fat. That's more than a roll with butter! Save your calories for the good stuff, like stuffing or dessert. If hors d'oeuvres are a must, go with raw vegetables and a low-fat dip.
- Undress the turkey. Take the skin off to strip away almost half the fat and a chunk of calories. Six ounces of the bird with the fatty overcoat provide 357 calories and almost 17 grams of fat. Cutback to only four ounces skinless, and you're down to less than 195 calories and 6 grams of fat. Bonus tip: Eat less turkey; you'll use less gravy.
- Mix less fat into the stuffing and scoop less onto your plate. For every tablespoon of butter you remove from grandma's recipe, you can eliminate 108 calories and 12 grams of fat. Substitute chopped apples and pears for a healthy, moist, sweet flavor. (She'll never know!)
- Use whipped butter, or better yet, light margarine or I Can't Believe It's Not Butter Spray (my personal favorite). You can shave about one-third of the calories and fat grams by using a tablespoon of whipped butter rather than the same amount of the stick variety. Since it is "whipped" with air it spreads more easily, so you may even be able to get by with less. Light margarine has only 50 calories per tablespoon. Lastly you can spray on a few sprays of I Can't Believe It's Not Butter spray which has no calories.
- Whip sweet potatoes with apple or orange juice instead of butter. This traditional potato dish is all the sweeter without those added calories.
- Serve the vegetables naked. Veggies don't need a heavy, fat-laden, cheese sauce overcoat.
- Make pumpkin pie lighter. Use egg whites instead of eggs. (Two egg whites can be substituted for a whole egg, a savings of 34 calories; 5 grams of fat, and all the cholesterol.) Use evaporated skim milk rather than whole milk and save 120 calories and 16 grams of fat per cup.
- Use less whipped cream on top of the pie. Use 1/4 cup of the white fluff instead of 1/2 cup to get the job done.
- Pick a light lightener. Cool down your coffee with milk instead of cream and save 36 calories and 4.5 grams of fat, ounce for ounce.
Snacks ~ 100 Calories or Less
Let's face it. We're going to snack; at least I am.☺ Here are a few snack ideas that come in under 100 calories.
- Pepper & Dip. 1/2 red bell pepper dipped in 3 tbsp. hummus.
- Salad. Use 3 cups lettuce, 2 scallions, 1 small tangerine. Drizzle with 2 tbsps Newman's Own Low Fat Sesame Ginger Dressing.
- Strawberries & Cool Whip. Take 15 fresh strawberries and dip them in 1/4 cup Lite Cool Whip.
- Cantaloupe. Enjoy one-half of a medium cantaloupe.
- Corn Chips & Salsa. Dip 10 Guiltless Gourmet Baked Yellow Corn Chips with 1/4 cup salsa.
- Cheddar Cheese Rice Snacks. Slowly enjoy 12 Quaker Quakes Cheddar Cheese Rice Snacks.
- Egg & Melba Toast. Enjoy a hard-boiled egg with 1 slice of Melba toast.
Did you know...?
Our Journey is not just about weight loss; it's about constantly learning new things...
Because of Davy Jones's huge popularity as a member of The Monkees, another young singer in London, was forced to change his name… to David Bowie.
Nike's signature design came when a former runner at the University of Oregon and his college coach, in an attempt to build a better, lighter sneaker, took a piece of rubber, stuck it into a waffle iron, and crafted a crisscross-patterned sole that markedly increased traction.
Bullwhips, when properly snapped, exceed speeds of 742 miles per hour, thus breaking the sound barrier.
The five interlocking Olympic rings are black, blue, red, white, and yellow because at least one of these colors appears on every national flag.
~~~Who Knew by David Hoffman
Crustless Pumpkin Pie
Makes 4 servings
Beat all ingredients together till smooth. Pour into sprayed 9" pie plate. Bake at 400 for 15 minutes, then 325 for 45 minutes until set.
- 1 fifteen-ounce can of Pumpkin
- 1 twelve-ounce can evaporated skim milk
- 3/4 Cup Egg Substitute
- 1/2 tsp salt
- 1 Tbsp Pumpkin Pie Spice
- 1 tsp vanilla
- 1/4 Cup Splenda or sugar substitute
- 1/4 Cup brown sugar
Per serving: 116 calories, 0.4g total fat, 0.7g fiber, 6.9g protein
~~~Recipe from WW Leader
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...
"I cannot relive yesterday and tomorrow isn’t here yet, so I will just deal with today." ~Dotti
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Dotti's Weight Loss Zone
And please don't forget to come and visit DWLZ!
If you are not already a regular visitor, it is time for you to come and make yourself at home at my web page, where you will find lots of tips on losing weight, and help in picking out good things to eat at your favorite restaurants, while still remaining on program. We have motivation, success stories, and much more. It is a lot like Disneyland: you'll have lots of fun, and you could never see it all in just one day! However, unlike Disneyland, Dotti's [ http://www.dwlz.com ] is open 24 hours a day, every day.
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document may be reproduced freely as long as it is always
reproduced in its entirety, including this copyright message, and
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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.