Correction: I would like to thank all of those of you who so kindly sent their condolences to me after the last Dotti's Newsletter went out, and I am sorry for the confusion that was caused by the poem I included, but I did not lose my sister. It was Chiryl Arnott who wrote the poem and who so lovingly dedicated it to her own sister whom she lost.

The archer looked determined; he was poised, confident in what he was doing, and obviously quite at home with it. He drew back the bowstring with perfect form, the arrow nock properly positioned on the string, and the shaft straight as, well…an arrow. The vanes are pristine and will assist in a perfectly straight flight. With hands as steady as a rock, the archer lets the arrow fly. And yet, what will the arrow hit as it flies straight along its path?

It doesn't matter at all how well you can shoot an arrow, if you don't know what you are aiming at. In order to hit any target, you have to be aiming at it.

Your goals are your own, but for the sake of this discussion, let's assume your goal is to lose 50 pounds during 2008, in order to reach your target weight. This is what you want, and what you are going to aim for.


Got Change For a 50?

Now you know where you are going, how are you going to get there? If you really want to lose 50 pounds in 2008, you will have to change your behavior. This concept seems obvious, but at the same time it appears obscure. We know we must change to get different results from what we have been getting, but we refuse to actually make the changes we need.

Not only that, but when we do make changes they are the TAD kind instead of the PCS kind.

When I was in the US Navy, I found that they had two kinds of transfers that you could get.

When they sent me to a new duty station for just a while, to accomplish a particular task, or to fill a particular role, they called it Temporary Assignment for Duty or TAD orders. When the designated amount of time was completed, then the orders terminated and I was returned to my original duty station, and back to my old duties and responsibilities.

On the other hand, when I received Permanent Change of Station, or PCS orders, I was transferred with no intention of ever returning to my original duty station. It was a permanent transfer and there was no turning back.

When we go on a weight loss journey, if it is going to be a successful one, where we lose our excess weight and then keep it off, the changes have to be permanent. Diets are TAD changes, where someone thinks he can just do something for a short period of time, lose his weight and then get back to "normal." Unfortunately, what we consider "normal" is what made us overweight in the first place. If we go TAD and then return, even if we are slim and trim when we "get back," before long, we will be right back where we started from.

We are moving to a "new duty station" where we will eat healthy, drink water, and exercise. At our new place, we will lose our excess weight, and then, because it was a PCS change, we will keep the weight off.


Yesterday and Tomorrow Don't Matter Today

The steps you are taking right now are the only important steps. You are walking where you are today, and that is all that matters. Today is in your control, and you can change today, right now. You can alter your destiny with the choices that you make today.

While there are many ways that you can make today a success, here is one of them.

Make a list of things that you need to accomplish to make today a success. Include items like drinking your water, eating the right kinds of food, and the right amount of food. Include your exercise plans for the day. And don't forget your motivation for the day!

Schedule every item that you can that is on your list. Don't just leave it as something you will get to when you can. Set a deadline for it. If you reach your deadline, stop what you are doing and get the item done. Remember, this is YOUR GOAL that we are talking about. This is what you want for 2008. It is important, even when it may not appear urgent at the moment. By setting deadlines, you create a sense of urgency for your goal related tasks. That increases the odds that you will get the task done.


Work Hard So You Don't Have To

Think about how hard it would be to assemble a car all by yourself. You would have to assemble the chassis and the body, putting the engine together, and putting the upholstery on the seats and dashboard before mounting them in the car. Can you imagine how hard that would be?

Now, compare that with what people actually do when a car is assembled. All day long each person does one little part on assembling a car, over and over again. It is easy, even boring. The reason is because it was all planned out beforehand, with each step made doable. No thought-and very little effort-completes that one task.

If we put the work in up front, and get things organized properly, we can go through our days just like an assembly line worker would, nearly on autopilot. We will know what to do, and have picked out things that we like for each task, so we don't feel deprived or punished by following our program.

Make sure that your checklist has good and tasty food. Have your eating planned out so you are never too hungry, and the right food is always easy to get, so you don't settle for something not on your program. Make sure you have a good cup or bottle that makes drinking your water during the day easy to do. And pick only exercise activities that you enjoy doing, not things that you hate to do.

In the same vein, as much as you can, build your checklist so that it can be used day after day with little or no changes. Routine is easy to follow. When you are doing the same thing day after day, you don't have to think about it, you just do it.

By making it easy to stay on program, and having a routine where you just naturally fall into the right activities, you increase the odds dramatically of staying on program and making that PCS change you need.


Make Your Goal Number One!

Start your day with your list. Don't get distracted by turning on your computer, or worse, your TV, before you have gone over your list and actually visualized yourself accomplishing every item.


Note To Self: One Plus One Equals…

We all learned early in school that 1 +1 = 2. We learned right away that 1 + 1 did not equal 3 or 1. There is only one correct answer. This concept later moved over to our checkbook, where the bank replaced the teacher, and bounced check fees served as bad grades to remind us that it matters if we do not find the correct answer.

When we overeat, we gain weight. There is only one correct answer in this as well. There are a certain number of calories that you can eat and maintain your weight right where you are. If you eat more than that, the result will be added weight. If you eat less, it will cause a loss in weight. Just like we learned as children, 1 + 1 = 2.

In order to reach your goal, you have to have a 1 + 1 = 2 correct answer. If you do part of what you need to do, but supply excuses as to why you didn't do the rest, you will get the wrong answer, as you see the scale go up. A "one plus an excuse" effort will NOT equal 2.


You CAN Have a Great 2008!

Remember, more than anything else you have read here today: put your goal to the top of your agenda, and treat it like it deserves to be there. Do the work you need to do to make it EASY to reach your goal, and don't go on a diet! Make a PCS change to your life, where you permanently move into a lifestyle where you will go down to your goal weight, and then remain there for good.

In my February Dotti's Newsletter article, I will discuss how you can follow your plans and reach your goal, even if you are afraid that you can't do it. Until then, just say to yourself, "I believe I can do it!" Say it over and over if you have to, and don't quit until you do believe it.


Happy New Year, and have a Great 2008!

Wishing you the very best,

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

Note from Vitalicious

Try Vitalicious™ muffins today! They come in at 1 point on Weight Watchers and are the perfect snack.  

Why not try some today while you get a 10% discount!

Large Tasty Portions! One Yummy Point! www.vitalicious.com Use Coupon Code WDOT13108

Try these links for some great healthy ideas: http://www.vitalicious.com Low calorie recipe ideas Health Calculators Plant Sterols: A Natural way to Lower Cholesterol New Golden Corn VitaMuffins (1 Point) See us on TV! 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

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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.

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An Update on my Journey

January 5, 2008 - We will lose the weight in 2008 ~ We can do this! This is my year to getting back to Goal and feeling good again.

Guess what just passed by? My 10 year anniversary! Guess what for? It was 10 years ago (January 5, 1998) when I walked through the doors of Weight Watchers. Ten years! Can you believe it? That year I made lifetime and created DWLZ on September 20th of the same year, 1998. It was a stellar year for sure. I've never been sorry I started this Journey of a Lifetime. It's brought me better health, self-esteem and all of you, my friends.

It's been a very rough month of December with some good and bad moments. I am dealing with some personal issues that are very close to my heart and when I'm ready I will share them. Al and I had his Mom up here with us for the month of December and we had so much fun seeing all the Christmas lights and celebrations. Al and I have realized also during Mom's stay that she has some problems associated with aging that might be serious, and so there was some heartache during the visit too. We are working on doing what we can to make sure that she is happy and safe. This is all so new to us so we are trying to learn all we can as we move forward. Mom is now back at home with her friends and church where she is most comfortable.

I'm hanging in there on my Journey but have not taken the time for me that is needed to be successful. I've been up a pound or two during this time but overall I've maintained most of the time. I know this is what happens when I ignore the most important person, ME. That is about to change.

I'm not back to the gym on a regular basis but hope to be soon. I walked with Al on Friday and hope to get more of that in again too. I've listened to my Enjoying Weight Loss Hypnosis CDs a couple of times but a couple of times doesn't cut it. I have found that if I don't work out or listen to my Enjoying Weight Loss Hypnosis CDs on a regular basis, my whole program is off. So, my goal is to get those two things going again on a regular basis. I have not done well on drinking my water - too much diet pop and Starbucks have been available - so that is a must also. Wish me luck on getting back on my routine because we all know what works for us (for me it's the Enjoying Weight Loss Hypnosis CDs, water, my Weight Watcher meetings and all of you who I know are here on the same Journey with me.

I wrote the following back on October 7th, right after my 51st birthday. I need to listen to myself, don't you think?

I've worked out a schedule that takes care of many aspects of my Journey. Some of the things I wanted to work into my healthy lifestyle were:

1. Sleep. I want to get at least 6-7 hours of sleep a night.
2. Exercise. I want a regular exercise routine, 4 times a week.
3. Go to my Weight Watcher meeting every Wednesday at 9:15 am.
4. I want to listen to Dr. Roberta's Enjoying Weight Loss Hypnosis CDs 4 times a week.

We made a surprise trip up to Spokane, WA for Christmas this year. Tammy & the girls were so surprised to see us (we told Jim & LeRoy). What a great Christmas with the family, including Al's Mom & Tammy's Dad and all the grandkids. Oh my! We even got a White Christmas which was the icing on the cake. Al's Mom finally got to meet our family in Spokane who we've been talking about over the years.

Here are a few photos I'd like to share with you from my update online. If you'd like to see them please Click Here.

Onward and downward,

Until next time, take care and remember to SMILE

  Dotti

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Motivation

Take the Power to Make Your Life a Success

This life is yours.
Take the power to choose what you want to do and do it well.
Take the power to love what you want in life and love it honestly.
Take the power to walk in the forest and be a part of nature.
Take the power to control your own life.
No one can do this for you.
Nothing is too good for you.
You deserve the best.
Take the power to make your life healthy, exciting and worthwhile.
The time is now.
Take the power to create a successful happy life.

    ^{~~~Susan Polis Schutz.}

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"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 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.

3 Easy Payments!
The folks at Hypnosis Network have been receiving a lot of positive feedback about their new program of accepting 3 equal payments for these CDs. They rightly feel that your decision should be whether or not the product is right for you, and not about whether you can afford it.

Click Here to go directly to their site and find out more about the Hypnosis Network, and how you can order your CDs.

• You'll also find a free E-Book there that includes 20 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! And remember, "If you always do what you always did, you'll always get what you always got." Dotti

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Smiles

Did you know that just by smiling you are lifting your mood? Well, you are. It is truly amazing what a smile can do for you and for those around you. Let's take a look…

Laughter is the one pleasure of life that most of us enjoy. Laughter, of course, is closely related to smiling. If you are smiling throughout your day the odds are that stress and the weight of the world have not overcome you. You are smiling. You are reducing your stress and increasing your mood. My, it seems like a smile is just a little thing and cannot possibly do all that but it can.

Believe it or not there has been research in this area of smiling. Research shows that the physiology of smiling actually makes you feel happy. I know from experience that when I'm smiling more I'm a much happier person. Have you noticed the same thing?

There is so much to smile about in today's world - how about the kids playing, seeing your grandkids, saying goodnight to your loved one, seeing a baby (that one gets me every time - a baby ANYTHING will bring a smile to my face). I'm sure you can think of a whole lot more to smile about in your world.

How about starting your day with a smile. Keep a smile on your face for five minutes in the morning (in the shower, washing the dishes, getting dressed, taking out the garbage; you get the idea). You will be well on the way to keeping your mood lifted by having those smile muscles in shape.

Remember, frowns bring down your mood and smiles bring up your mood, so let's all SMILE

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Software You Can Use!

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.

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Quick Saffron Chicken with Couscous

This is a quick 30-minute whole grain recipe - YUM!
Prep: 10 minutes
Cook: 16 minutes
—Makes 5 servings

• 2 tsp olive oil
• 1/3 cup chopped shallot
• ¾ tsp paprika, divided
• ½ tsp chopped fresh thyme
• 1 tsp orange zest
• 1/8 tsp saffron threads
• 1 (14-0z) can fat-free, reduced-sodium chicken broth
• 1 cup frozen shelled edamame
• 1 tsp salt, divided
• 1 cup uncooked couscous
• 4 ounces chopped bottled roasted red peppers, rinsed
• ¾ pound chicken breast
  
  
• In a 4-quart pot with a tight-fitting lid, heat olive oil. Saute shallot, ½ tsp paprika, thyme and orange zest over medium-high heat until shallot softens, about 3 minutes.
• Combine the saffron and broth in a bowl and stir until saffron dissolves.
• Add the edamame, stock and ¾ tsp salt to the pot. Cover and bring to a boil. Add couscous, stir and cover tightly for 5 minutes. Uncover and add the peppers. Fluff the mixture with a fork.
• Heat a grill pan over medium high heat. Sprinkle the chicken with the remaining ¼ tsp paprika and ¼ tsp salt. Add chicken to pan and cook for 3 minutes on each side or until done. Remove the chicken from pan and place on a cutting board. Let sit about 2 minutes. Cut the chicken diagonally across grain.
• Serve over couscous.

Serving Size: 1 cup couscous and about 2 ounces chicken breast

Per serving: 275 Calories, 5g Total Fat, 3g Dietary Fiber, 34g Carbohydrate, 331mg Sodium, 22g Protein

^{~~~Recipe adapted from Health Magazine, October 2007}

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Penny's Low Fat Desserts

Happy New Year from Penny's!


You don't have to deny yourself sweet treats now that the holidays are behind us. Incorporate foods you like so you can stick with your plan for the long haul.

These are really delicious Muffins and Cookies.

5% off your purchase of 1 to 3 boxes of cookies or muffins. Enter CODE: MICKEY3

OR

10% off your purchase of 4 boxes of cookies or muffins. Enter CODE: MWELU4
Valid thru 1/15/08

5% off 1-3 boxes 10% off 4 boxes thru 1/15/08

Website: http://www.PennysLowFatDesserts.com/ Sign up for Penny's newsletter and receive a special offer to try us as well as new product information.  Low Fat Muffins and Cookies that are low cal and high fiber Moist, Sweet, and Healthy---all natural! Lots of Muffin Flavors---Orange Cranberry, Apple-Cinnamon, Zucchini, Cherry Oat Bran Raspberry and many more! Each Serving is BIG & Individually Wrapped Kosher and N0 transfats

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Note From Al: Dotti and I have had Penny's cookies and muffins many times, and we love them! They don't stay long in our house because they make great snacks, and desserts during the day, without blowing you off program. They are good—really good! And if you want a hot snack, pop one of them in the microwave, and you are ready to go with a very tasty, LOW POINT, treat. —Al

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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

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Comic Relief

The Top 10 Things to Do Before You Weigh In

It's that time of year where we all dread the scale so here are a couple of tips before you weigh in…

10. Remove nail polish.
  9. Clip your toenails.
  8. Take the ribbon from your hair.
  7. Shave your legs.
  6. Loofah your elbows.
  5. Trim your split ends.
  4. Two words: Bikini wax.
  3. Blow your nose.
  2. Take out your contacts.
  1. Exhale!
    —Thank You Chuck!

A few additions to Chucks Original List Above

1. Nurse the baby.
2. Clean the lint out of your belly button.
3. "Leave off the hand lotion - who needs to retain moisture at a time like this?"
4. Visit the restroom.
5. Take off your shoes.
6. Take off your work ID badge (lord knows it weights a few grams)
7. Take off your jewels (we know you love them, but they must weigh a ton!)
8. Take off your belt, your socks, your suspenders, etc.
9. Empty all of your pockets.
10. Visit the restroom, again.
11. Now exhale and pray....
12. Get that short, short haircut. (It will grow back.)
13. See a sad movie and cry (more water loss).
14. Remove underwear. (Nobody will see under those heavy outer garments?!)
15. Clean out the ear wax.
16. Spit out the gum, it can make the difference....
17. Try to balance on one foot when the mentor is not looking.
18. Wear no makeup - it weighs something and besides now that you are losing weight you do not need beauty enhancers.

    —Thank You Lisa, Melinda, Stephanie, Susan, Terry & Heather

Pizza Fit'n Free

Note from Pizza Fit'n Free

Start your New Year's Diet off right with Pizza Fit'n Free! Each 7" Pizza is Fat Free, Sugar Free, Cholesterol Free, and only 252 Calories! Order Online at www.pizzafree.com

Try adding some fresh veggies & some turkey pepperoni before baking - YUM ~ 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.

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Food Finds

Here are a few meals Al and I tried recently that we thought we would share with you. All of these can be found in the frozen section of your grocer. I found the Enchilada Pie at Trader Joes.

• Cedarlane Three Layer Enchilada Pie, made with organic beans, tomatoes and tortillas, 1 serving [215 calories/7g fat/3g fiber/27g carbs/13g protein/595mg sodium]
• Weight Watchers Smart Ones, Three Cheese Ziti Marinare, 1 container [320 calories/8g fat/4g fiber/47g carbs/14g protein/590mg sodium]
• Kashi All Natural Lemongrass Coconut Chicken, 1 container [300 calories/8g fat/7g fiber/38g carbs/18g protein/680mg sodium]

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Ways to Burn 100 Calories

Holidays are a time when extra calories seem to make it into our mouths so why not burn them off in fun ways ~ Here are a few ideas of how to burn 100 extra calories…

• Stretch ~ If you're feeling a bit tight try stretching for 30 minutes.
• Laugh Out Loud ~ Yes indeed, laughter burns about 100 calories in 35 minutes so put in your favorite comedy and start laughing!
• Handstands ~ This is one that will not be on my list but for those of you who can—go for it.*
• Go for the Burn ~ 97 pushups will help you burn off an extra 100 calories. Awwwwww come on - give it a try!*
• Type, Type, Type ~ Typing for an hour on the computer will get rid of 100 calories. If you type all day you are burning those calories off - now stay away from the snack room!
• Lift Weights ~ Just 15 minutes of lifting weights will burn off 100 calories. Now that's a fast 100-calorie burn!*
• Jog ~ Jog in place for 12 minutes. It will get your blood flowing along with burning off 100 calories!*

* Remember, before doing anything strenuous, make sure your doctor says it's okay!

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

Note from Baja Bob's

Try some Baja Bob's Sugar Free Cocktail Mixes today - 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...

Use Coupon Code dotti10

The growing popularity of the Weight Watchers Diet, combined with Baja Bob's incredible taste, has helped to push this cocktail mix leader into the mainstream. Baja Bob's newest release, Mojito Mix, follows their other popular flavors. All of the Baja Bob's cocktail mixes contain approximately 70-100% less calories and carbs than traditional mixes sweetened with high fructose corn syrup making these mixes the perfect Weight Watchers addition. Baja Bob's mixes are great with or without alcohol, allowing people who are watching their weight, or those who are forced to watch their sugar intake due to health reasons the opportunity to enjoy the great taste of a cocktail. Baja Bob's cocktail mixes come in several flavors: Original Margarita, Wild Strawberry Margarita, Desert Key Lime Margarita, Crazy Caribe Pina Colada, Loco Lemon Sweet & Sour, Maui Madness Mai Tai, Cranberry Cosmo Martini Mix, Sour Apple Martini Mix, and more to come...

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

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Did you know...?

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

Ulcers are not caused by spicy foods or stress. Helicobacter pylori, a spiral-shaped bacterium that thrives in the stomach's acid environment, causes nearly all peptic ulcers.

The bristled toothbrush originated in China around the year 1498. The bristles, fixed to a bamboo or bone handle, were neck hairs from Siberian boars.

The largest American city in terms of area is Juneau, Alaska, at 3,255 square miles. Los Angeles ranks second at 498 square miles.*

Chewing an apple is just as effective at waking you up in the morning as drinking a cup of coffee. The act of chewing works to stimulate the central nervous system.

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

* Note from Al: While Juneau was once the largest city in the USA, today Sitka, Alaska with its 2874 square miles of incorporated area ranks number one, and it is physically larger than the entire state of Delaware! Just like Texas was displaced by Alaska as the number one state, Juneau, with its "mere" 2717 square miles, was pushed back to number two, and LA receded to number 3.

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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!

Motivation Exercise How to Set Goals Journaling Weight Loss Maintenance MUCH MORE!

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

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

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Fish Facts

I love fish - just about every kind. Have you ever wondered how they measure up in the good for you/bad for you area? Here are my four favorites. Nutritional values are based on one 3 ounce, plain, skinless portion unless specified otherwise.

Halibut

Halibut is one of the best sources of selenium, a powerful cancer-fighting antioxidant. In just 4 ounces of halibut you get 90% of your daily quota of this immune-boosting mineral. [94 calories/1.9g fat/0g fiber/0g carbs/17.7g protein/46mg sodium]

Wild Salmon

Wild Salmon is the fish with the most omega-3 fatty acids. These healthy fats help with a decrease in heart arrhythmias and triglyceride levels. Research shows that 3 servings (about 9 ozs cooked) of oily fish such as salmon, per week can help prevent Alzheimer's disease. [121 calories/5.4g fat/0g fiber/0g carbs/16.9g protein/37mg sodium]

Tilapia (my all time favorite)

Tilapia is a mild white fish with negligible contaminant levels (great for a brainier kid). A study showed that women who avoided eating fish during their pregnancies had children at great risk of low verbal IQ so this is a great fish to enjoy while pregnant. [96 calories/1.7g fat/0g fiber/0g carbs/20.1g protein/52mg sodium]

Shrimp

Shrimp has 14% of your recommended daily amount of iron in a 3 oz serving. Iron is important as it carries energy-pumping oxygen to red blood cells and helps protect you from anemia. [90 calories/1.5g fat/0g fiber/0g carbs/17.3g protein/126mg sodium]

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 http://www.phillyswirl.com/aboutus/1day.cfm 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 http://www.phillyswirl.com/ 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.

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...

Dotti    

Dotti's Weight Loss Zone

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

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

Copyright and Disclaimer

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

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