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Dotti's Newsletter |
April 21, 2008 |
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Issue #046 |
Welcome Good morning everyone! Our weather here in the Northwest WAS beginning to look like Spring. Just a couple of days ago we actually had some  It seems whenever we decide to put the air conditioners in the weather turns cold. Every time  The snow didn't stick but was strange this time of year. It sure does seem that winter does not want to let go this year, doesn't it? I sure hope warmer days are in our future.
I'll be talking with you today about how our thinking gets us in trouble on our Journey. Let's find our comfy chair and get settled in for a nice visit. Don't forget your tall glass of refreshing water and your beautiful SMILE.
Think Your Way Thin By Dotti As many of you know my motto is and always has been "One day at a time, no guilt and move on." I firmly believe that this Journey of ours is a 99% head game. If our head is not in the Journey we will be going all over the place before finally getting back on the right road of our Journey. Agree? How many of you have blown program and decided "what the heck, I already blew it so might as well eat that big dessert"? How many of you have let the guilt of falling down on Program keep you from getting back up, wiping yourself off and moving on? We are all human. None of us is perfect that I know of. So, that being said, we are going to fall occasionally. We are going to feel guilty occasionally. My motto will help you remember the Journey is one day at a time, there is no guilt involved and moving on is always the #1 option. Let's talk about the 'no guilt' part of my motto. This is a hard one, isn't it? Especially when all our friends and family know we are on this Journey. You KNOW they are watching our progress and when we fall we feel guilty for letting them down. Guess what? They are not important in this case - you are. We need to change your guilty (and negative) thinking to positive thinking. There is always a positive to a negative. You fell off Program; now you get to get back on Program, learning from your fall. I've been browsing through the book, the Beck Diet Solution, by Judith S. Beck, Ph.D., and found some wonderful information about how we can train our brain to think like a thin person. Let's discuss the nine common thinking mistakes people make when dieting, according to the Beck Diet Solution. I've put my positive thoughts in red at the end of each thinking mistake. 1. All or Nothing Thinking - Boy, can I relate to this one. I tend to give most things my ALL and when I can't keep up I give up. There never seems to be middle ground. Sound familiar? I'm either on my diet or off my diet. I'm 100% successful or I'm a failure; can't be both. This is all or nothing thinking. My positive thought: One day at a time, no guilt and move on.
3. Overly Positive Fortune Telling - I'll bet you can figure out what this one is all about. That's right - you are overly positive predicting the future of your Journey without taking into consideration other possible outcomes. Let's think of some overly positive fortune telling. How about, "I don't need to measure my food. I'll estimate and still lose weight" or "I can eat just a little of my red-light food and then stop". I have certainly had these thoughts and I can tell you the outcome was not what I thought! This is overly positive fortune telling. My positive thought: I need to measure my food. I will stay away from red-light foods. 4. Emotional Reasoning - I don't know about you guys but I know that my ideas must be true even though evidence shows otherwise. What are a few examples of this kind of thinking? One example is saying to yourself, "I feel like a failure on this Journey so I really must be a failure". Another example is, "I am doing all the right things and the scale says that I am not losing weight this week. Being OP doesn't matter, so I might as well eat what I want anyway." This is emotional reasoning. My positive thought: I am a winner because I keep trying. I will let my own knowledge of what I have done determine when I am a success, and not a machine. 5. Mind Reading - You are always sure of what others are thinking even though you have no compelling data. I know you guys know what this one is all about. Have you ever thought to yourself, "I need to drink some alcohol at the reunion or people will think I'm strange"? Or how about this one, "I just know the hostess will think I'm rude if I don't eat one of her brownies"? This is mind reading. My positive thought: I'm following program and I don't care what anyone thinks. This is my life. 6. Self-Deluding Thinking - How many of you have rationalized by telling yourself things you don't really believe at other times? Let's look at some example of self-deluding thinking. "If no one sees me eating that piece of cake it doesn't count" or "It really doesn't matter if I give in to my cravings". This is self-deluding thinking. My positive thought: I am the only one hurt by sneaking food and giving in to my cravings. 7. Unhelpful Rules - In this thinking you mandate actions without taking circumstances into consideration. Two very good examples of this kind of thinking are, "I can't waste food" or "I can't inconvenience my family by cooking healthier meals or getting the junk food out of the house". This is unhelpful rules thinking. My positive thought: I'm not wasting food, I'm controlling the food that I eat. My family will benefit from healthier meals and less junk food. 8. Justification - This kind of thinking is when you link two unrelated concepts (to justify your eating). How many of you eat because of stress? How many of you eat something because it is "free"? This is justification thinking - it's free so I'll eat it; I'm stressed so I'll eat. My positive thought: I'm not going to eat just because I'm stressed out or because the food is 'free'. I'm only going to eat when I'm hungry. 9. Exaggerated Thinking - In this thinking you make a situation seem greater or worse than it really is. How many of you say to yourselves, "I can't stand this water" or "I just don't have any willpower". If you have said these or similar things to yourself you are experiencing exaggerated thinking. My positive thought: Water is so good for me and it helps so much in losing weight. I have the willpower to do anything I want. You will have to think of some positive thinking responses when these thinking mistakes pop in your head. Being prepared is the best defense. I've talked to a lot of people who are on this Journey and one of the hardest things is saying NO to the "food pusher" or "hostess" because they think they will be upset. Let's talk a little about what it will cost you when you give in to a "food pusher" or "hostess" and eat something you didn't want to. In most cases your thinking is already in the Mind Reading mode. As soon as you walk in the door you know the hostess will feel bad if you don't try her favorites. First, let's see what will it cost you if you eat that food, which is not on your program. You will:
You need to take care of YOURSELVES. When the food pusher is offering you ways to go off your program you respond with positive words, "thank you, but no", "the cake looks great but I have to say no", "no, really no, but thank you anyway", "I'm not trying to make you feel bad, I just don't want any cake right now". Why not take these next couple of weeks and write down when you have one of these thinking mistakes. Next to the thinking mistake write positive thoughts to use instead of the thinking mistake you wrote down. You'll be surprised how easy it is to turn your thinking mistake into a positive situation. On top of that you will feel so good! When your head is in the right place the rest of you will follow. Have a great couple of weeks until our next visit.  Dotti
~~~the Beck Diet solution by Judith S. Beck, Ph.D. VitaliciousTM Vitamin-fortified, delicious, better-for-you baked goods  Note from Vitalicious Try VitaliciousTM muffins today! They come in at 1 point on Weight Watchers and are the perfect snack.
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.
Food Finds Here are a few more of my food finds. Enjoy!
Here's a treat from Starbucks that I tried just the other day. YUMMY! Strawberry Banana Yogurt Parfait [340 calories/4g fat/4g fiber/67g carbs/110mg sodium/11g protein] *6.5 Penny's Low Fat Desserts PENNY'S---TRY NEW COOKIES, MUFFINS and MUFFIN TOPS---GREAT REVIEWS!
If you want to try great tasting sweets, we have your dessert. We use the best ingredients for naturally wholesome treats! Dotti and Al... "Penny, your new cookies and muffins were delicious. I love, love the cookies and of course the Almond Poppy muffins were a winner for me! Al loved the chocolate chip cookies & looks forward to a peanut butter cookie in the near future." From a Penny's customer... "I got the order and tried both the carrot raisin and an apple cinnamon muffin TOP. They were both great! The texture was perfect; fluffy and moist. I am glad I got to try them and I will plan to order more in the future." SPECIAL THROUGH 4/30/08 ~~~> $3 OFF Apple-Cinn TOPS and Orange-Cran Muffins. Select $100 of delicious desserts and receive 15% off your order (use code: 4ORMORE).
Motivation Look on the Bright Side For every negative that consumes your happiness, Affirm two positives that sustain you. For every "should've" you wish you'd done, Acknowledge something you're glad you did. For every loss that has altered your world, Count from it something you have gained. For every limit that has ever beset you, Consider your possibilities. You can't always change the way things are, But you can change the way you wish to see them. Never stop looking For the brighter side and beyond. ~~~Eric T. Moore, The Language of Positive Thinking, Blue Mountain Orange Pineapple Smoothies I love smoothies any time of the year. They are filling, delicious and easy to make. Makes 6 servings 1 pkg (16 oz) frozen pineapple chunks Combine half of the pineapple, orange juice concentrate, apricot nectar, ice cubes and soft drink mix in a blender. Cover and process until smooth. Stir if necessary. Pour into chilled glasses. Repeat. Serve immediately. Tip: Skewer a few pineapple chunks and perch the fruit kabobs across the top of the glass to make a special garnish for the smoothies. Use colored or curvy straws to make the presentation even more fun. "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. In addition to offering their excellent hypnosis line of helpful programs, the Hypnosis Network now has a free E-Book available called Scientific Weight Loss Secrets: Tips from the Psychological Research, written by Roberta Temes, Ph.D. The book is filled with weight loss ideas and it is completely free to you. Just Click Here, and when you arrive, move to the bottom of the page and click on the appropriate link to download the book. 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:
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.
Carbohydrate Facts How many of you know the difference between good carbs and bad carbs? How many know the nutritional benefits and function of carbohydrates? Below are a few facts about carbohydrates. Chief energy source for all body processes
Other functions of carbohydrates
Good Complex Carbohydrates
Bad Refined Carbohydrates
~~~Low Carb Lifestyles, Quick Reference Guide Software You Can Use! — And Now Available Online! Weight CommanderThe 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. And for those who don't feel comfortable downloading software, or who cringe when Windows gives them another unnecessary warning about running perfectly safe software, Michael has created a wonderful online version of Weight Commander, where you can always access your information with privacy, with no worry about trying to transfer it from computer to computer when you switch. You can of course still get the software version (which continues to work very well, even on my Windows Vista computer), but the online version of Weight Commander is a wonderful new option! You make the choice, but you win either way.
Sleep For Better Health Chronic lack of sleep doesn't just give you a bad case of the afternoon yawns. Did you know that the quality and quantity of your sleep time can affect the balance of certain cancer-fighting hormones in your body? Melatonin, an antioxidant that mops up damaging free radicals, is produced by the brain during sleep. If you're not producing enough, your cells' DNA may be more prone to cancer-causing mutations. Cortisol, a hormone that regulates immune system activity, normally reaches peak levels at dawn, then declines throughout the day. Mess up your circadian rhythm, and you knock your cortisol production off kilter. This, in turn, can hinder your immune system's ability to fight off infection and...cancer. ~~~Brain, Behavior and Immunity, www.vibrantlife.com (from booklet at medical center) Motivational Quotes The key to failure is trying to please everybody. Taking care of yourself does not make you self-centered, it makes you centered. I choose to make this work every day. Treat yourself with as much care and respect as you'd give to someone else. Then you'll be operating with a full cup. In every problem are the seeds of its solution. Failure is simply the opportunity to begin again, this time more intelligently. --Henry Ford "It's never the end of the world. It's always tomorrow in Australia." --Charles M. Shultz View your problems as opportunities. When it is dark enough you can see the stars. Change the mind, and the body will change itself. Be specific in what you want, and use specific words. Empower yourself, and become the person you dream about. "Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind." --Dr. Seuss Pizza Fit'n Free Note from Pizza Fit'n Free
Comic Relief Bathing Suits In the 1960s the bathing suit for the mature figure was boned, trussed and reinforced, not so much sewn as engineered. 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...
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... here are a few interesting facts. The strongest surface winds in the solar system are found on Neptune, where they have been measured at fifteen hundred miles per hour. Very tall buildings naturally lean toward the course of the sun. Two thousand pounds of space dust and other debris fall on the earth every day. Peanuts are one of the ingredients of dynamite. The first Rolls Royce, marketed in 1906, sold for about $784. Now it would fetch about $295,000. ~~~Ultimate 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! You can find Al's Essays on Weight Loss and Maintenance at: 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
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. Side Note - Philly Swirl has corrected their Sam's Club Pass so that it is now good thru May 2008. I'm so sorry for the confusion for those visitors who went there and found the coupon had expired. DWLZ Website Updates 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: 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
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 there.) 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. - 2008, 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. *Whenever possible, I calculate ALL my Points on my Offline Points Calculator in the Half Points Mode, which rounds UP to the nearest Half Point. This keeps my site consistent. All point values shown in BLACK are calculated with the 10 gram fiber cap [Original 123 Success Points]. When there is a difference with the 4 gram fiber cap calculation, I show the points value for that in RED. Note: Points® is a registered trademark of Weight Watchers International, Inc. The Points® values displayed are not intended in any way to show an endorsement or sponsorship of any product or organization by Weight Watchers International, Inc.
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