Happy September everyone! Hope all of you had a wonderful Labor Day weekend. Al and I had a good friend from Calgary here and were enjoying her company. Great times with a great friend. It doesn't get any better than that.
Al will be talking with you today so let's all grab a tall glass of sparkling water and settle into our favorite chair.
—Don't forget to bring your beautiful smile!
Using All Your Pieces
By Al Coon
Why Worry About More Than One Thing?
Back around 1971, when I first started seriously enjoying chess, I checked a Chess Encyclopedia out of the library and in addition to giving me the biographical information on some of the great chess players of the past, it had a number of chess problems and tricks in it. One of the things I discovered there was a 4-move checkmate called "Scholar's Mate." It is not the quickest checkmate possible, since Fool's Mate only takes 2 moves, but unlike Fool's Mate, Scholar's Mate doesn't rely upon your opponent making grossly bad moves. To a novice, all appears well until the Queen jumps out of the pack and is suddenly on the attack. It is a fun little trick because it has great shock value winning a game in only 4 moves. At parties it garners oohs and ahhs.
Later, I taught Scholar's Mate to both my sons. When my oldest was about 9, he was flying back home to his mom's house. He had his chess set out on the plane, and was playing around with it. The man in the seat next to him asked if he wanted to play a game. My son hit him with Scholar's Mate and the guy thought he had run into a little Bobby Fisher!
1. P-K4 P-K4
2. B-B4 B-B4
3. Q-R5 N-B3
4. QxP mate
It is all well and good to play around with little tricks when you are playing for fun, and playing against novices, but little tricks won't work against a good player. Bringing your Queen out early like that will cost you then. Your opponent can chase her around the board, bringing out his pieces while you waste moves in order to protect your most powerful piece. You might even lose your Queen, and that usually means you lose the game.
One of the clear signs of difference between a novice and a good player is correct piece development. A strong player brings out his power pieces quickly, and soon has his king safely castled and the rooks and Queen alone on the back rank. He is ready to move all his fighting pieces into battle. A novice will often bring out a piece or two and push a lot of pawns, and finds he is facing a unified army against his weak and scattered forces.
As exciting as it is to talk about chess (or not, depending upon your own predilections) we are here to discuss our Weight Loss and Control Journeys. However, there is one thing at least that the two share: the more pieces you bring to the game, the better are your chances to win! Correct development of your forces in this battle makes all the difference.
Pieces of Weight
In chess the entire game is about protecting your king while capturing your opponent's king. For your Journey, you are the King, and the whole process is there to protect you and your health. Your opponent is trying to take your health from you. It is a battle that we face each day, but it is one you can win. You have the pieces or tools to make it happen!
THE QUEEN: The strongest piece of the Weight Loss Battle, the Queen if you will, is controlling what you eat.
Depending upon how tough your opponent might be, this piece alone could win the game for you. We've all known people who can just cut back a little on what they are eating, and they quickly fall right back into their correct weight. If that is all you and I had to do, we wouldn't really have a problem that required the attention we have to give to our Journey. Alas, like the person who lays down his cigarettes and never gives them another thought, or never puts on any weight after quitting, some people don't have the same tough opponent to face as we do. We have to do it right, if we wish to be victorious!
So, focusing hard upon what we are eating is very critical to our success. By writing it down and tracking closely what we eat, we are using our most potent weapon. It is a major piece in the game, and it is tough to win without our Queen. So, we will keep her in the game for sure!
THE ROOK: The next piece is exercise, also very strong! You can be thin, and still be unhealthy. Your heart needs more than just a lightened workload. It needs to be exercised. In fact, this can be more important than being thin.
There are overweight people who have strong hearts, which are in great shape. Sumo wrestlers are said to have little problem with high cholesterol, or triglycerides, and don't have elevated risk of heart disease or type 2 diabetes, and their average weight is 400 pounds! Some are as heavy as 600 pounds. (1) But these overweight guys train many hours nearly everyday of the week. Their hearts are in great shape, and the fat appears to not be collecting around their organs and other dangerous places.
Exercise has helped to deflect the dangers of obesity for the time they are still active. However, if they do not lose weight after they quit wrestling, they do suffer health problems and their average life expectancy is only 60, while the average Japanese male dies at 80. (An interesting aside: surprisingly, despite the fact that 60% of them smoke, on average, Japanese men live several years longer than the average American male. It shows that the road to health is a very complex one, with many factors.)
Many people try to go it alone with this one piece. They don't change how they eat, but instead go after exercise in a big way, and just burn up more calories than they eat. They may carry around some extra fat, but they build a strong under carriage of muscle and keep their heart working and in good shape. While there are benefits to doing this, there are some problems too. Any single-piece approach is always going to be unbalanced.
When you exercise, you have different nutritional needs than when you don't exercise. You still have to pay attention to what you are eating, and make sure you are not depleting your body's reserves. You will of course lose weight faster if you combine your two strongest pieces and form a team attack upon your opponent.
Another problem pops up when you lose this piece! You are only one injury away from being right back where you started: overweight and overeating, and gaining fast. It is better to exercise in moderation, and eat in moderation at the same time. That way you are living in balance. You are not as likely to get injured, or do harm to your body through overdoing it, and you know you are eating the way you should. You are far more likely to be healthy if you do this.
A final word of caution on exercise: you can replace one opponent with another. While most of us have trouble with getting enough exercise in, some people replace overeating with over-exercising. When you are one of these unfortunate people, you can run into EXERCISE COMPLICATIONS, where you are as obsessed with exercising and reaching higher and higher exercise goals as you used to be obsessed with putting the calories into your body. The term for this is "Exercise Bulimia" and it can kill you. Moderation is the key to everything, and balance in all things is golden!
THE BISHOP: Another piece at your disposal is planning and organization. When you plan out your campaign, you have known steps to take, and so you can tell when you are doing the right thing, and the wrong thing. You act intelligently and with purpose. It gives you incentive to hold to your plan, because you have put the work into creating it.
When you use planning in a supportive role, backing up your major pieces, you make them better, and stronger. In combining this piece with their power, you construct an unstoppable attack upon your opponent.
THE KNIGHT: Group Support is the final piece that we will talk about here, although I am sure you can think of many more. Help from others is a wonderful supportive piece in your "game." When you go to a Weight Watchers meeting, for example, you are surrounding yourself with others who will be there to cheer you on, perk you up when you are down, and share good ideas about food and activities that will be helpful to you. You have a leader who is filled with good information and experience to help you on your way to success.
Friends and support message boards like Dotti's very active DWLZ Message Board can be there to give you the support you need. Also, it is a great chance to provide support to others, and you will find that lifting someone else up from a problem will magically raise yourself at the same time, and that is a great feeling!
Whether it is at a Weight Watchers meeting or some other way, having accountability can help a lot. I know that as I was losing weight, having the accountability of my on-line journal really inspired me to do well each day, so I could report that success in my journal. That accountability was a key piece in my attack on my own Weight Loss opponent, supporting my other pieces each day.
Bringing Them Altogether
It is important to remember that each piece has its own value, and adds something that no other piece can add. It moves you towards your goal in its own way. If you choose to leave it behind and not use it, you will weaken your chances of winning.
Also, we mustn't forget that no one piece stands alone—even the Queen! In chess it is impossible to win with just a Queen, unless you support her with the King or some other piece. In our Scholar's Mate example above, without the Bishop, the queen would have been unable to checkmate on her own.
None of the pieces is as strong as it is when it is working with others. The power of one is backed and supported by the power of the others. Every business has many important pieces, from the CEO right down to the janitor. When everyone does his part the business is much stronger and more effective.
Likewise, a baseball team has 9 players, and on any given day, any one of them may hold the key to winning the game. If one were missing, that would leave a huge hole in the defense. And the play of each player contributes to the effect of all the rest.
Your journey also needs all of its pieces:
When you bring these things together, the whole they form is greater than the sum of the parts. Each piece of the attack feeds off the others, and then feeds them in return, building something that is irresistible.
- What you eat
- Nutritional value
- Balanced eating
- How much
- Picking the right one so you stay with it.
- Overall campaign
- Each day
- Each meal
- Group support
- Fresh ideas from others
- Helping others helps you
You Are Facing a Strong Opponent!
Long-term weight loss is not easy for those like you and me. We need to play our best game to win. Fortunately, you DO have all of the necessary pieces to win!
Since the opponent is a strong one, a quick and easy win is not going to happen. Trying to go for your goal with only a piece or two in your attack
never works against a good opponent. Instead, bring all of your pieces into the game, working them together, and making them all stronger, with each active and focused upon your goal.
W I N !
Wishing you the very best,
1) The Fat-Free Truth; pg 107; Houghton Mifflin Company ©2005
Vitalicious® Vitamin-fortified, delicious, better-for-you baked goods
Note from Vitalicious
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VitaMuffins which are fortified with at least 15 essential
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BlueBran, CranBran, MultiBran,
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and Velvety chocolate, VitaBrownie, and Double Chocolate
Vitalicious® VitaTops, VitaMuffins and
VitaBrownies are delicious. They are healthy, taste great and
fit within any program you are using to attain your healthy
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Hi everyone! I'm doing awesome on my Journey as I continue to go to the gym, drink my water and stay On Program and within my Points allowance. Amazing how that works? When you work your Program your Program works for you.
At the gym I'm continuing my hour sessions with my trainer on Tuesdays and Thursdays. On Monday, Wednesday, and Friday I am doing a half hour on the elliptical and an hour of water aerobics, which is a great workout with very little strain on my joints, and the rest of my body. On Tuesdays and Thursdays I listen to my "Enjoying Weight Loss" Hypnosis CDs to help keep my 'head' in the game. The CDs, going to the gym five days a week, and spending time with all my good friends on our Message Board, are all helping me to stay On Program.
My good friend, Vikki—aka Purplenorsemen on the boards—was here for a week and boy did we get some fun activity in. We visited museums, a couple of towns that are close to Portland, saw the Phantom of the Opera on stage (wonderful!) and shopped a bit. I don't think we sat down much and when we did rest it was time for bed. We had a wonderful visit and it was so good to see her.
Again I would like to send all of you, who have sent me emails of support, a HUGE thank you! You have truly made me feel very special and let me know that I, too, can make it back to Goal.
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.
This is one of my favorite parts of our newsletter. I love to share new food finds. It's always great to get some new ideas for our meals, isn't it? Here are a few things that I tried recently.
- Stouffer's Skillets, Teriyaki Chicken, ½ pkg (12.5 oz)
[310 Cal, 4.5g Fat, 6g Fiber, 44g Carbs, 1130mg Sodium, 23g Protein] *5.5 (6)
- Special K Protein Plus, ¾ cup
[100 Cal, 3g Fat, 5g Fiber, 14g Carbs, 110mg Sodium, 10g Protein] *1.5
- Ocean Spray On the Go, Sugar Free Cran-Raspberry Drink Mix, 1 packet
[10 Cal, 0g Fat, 0g Fiber, 0g Carbs, 0mg Sodium, 0g Protein] *0
- Quaker Life Cereal, Cinnamon, ¾ cup
[120 Cal, 1.5g Fat, 2g Fiber, 25g Carbs, 150mg Sodium, 3g Protein] *2.5
I am not limited by any past thinking. I choose my thoughts with care. I constantly have new insights and new ways of looking at my world. I am willing to change and grow.
~Power Thought Cards by Louise L. Hay
This is a great recipe to do ahead of time and freeze. Can you say YUM?
Makes 12 servings
- 14.5 oz. package fat-free honey cornbread mix
- 12 oz. can whole-kernel corn, drained well
- ¼ cup grated orange zest
- 1 ¼ cups water
- Preheat oven to 400 degrees.
- Spray an 8-inch baking dish with cooking spray.
- Combine cornbread mix, corn, orange zest and water in a medium bowl; mix well.
- Spread batter into prepared pan; bake 20 to 25 minutes, until knife inserted in center comes out clean and bread is golden brown.
143 Cal, 0g Fat, 2g Fiber, 33g Carbs, 490mg Sodium, 3g Protein *2.5
~Supermarket Gourmet by Jyl Steinback
Weight Loss is 90% Mental
I use Dr. Roberta's Enjoying Weight Loss Hypnosis CDs as an important help on my lifelong Journey to a healthier me:
If you would like a power assist on your journey I highly recommend these
Enjoying Weight Loss Hypnosis CDs!
- Whenever I listen to these CDs—I have a good day on program.
- Whenever I have failed to do well on program, it has always been when I stopped listening regularly.
- They continue to be an irreplaceable part of my Journey back to goal, and now I am listening several days every week!
Want to know more?
What can you do to get your mind onboard with your weight loss desires?
There's lots of info on our Review Page&mdash see how this has worked for me.
Don't want to pay all at once? —Just choose 3 equal installments!
I honestly believe this is an answer to a dilemma that we all face. Come and read about it.
Thinking as a One-Hundred-Percent-of-the-Time Winner
Thinking like a winner means not always having to defeat someone else. It means being able to grow from a situation in which you fail to reach your goal. It involves not demanding perfection from yourself in every single thing you do, but, instead, thinking of yourself as perfect and thus capable of growing. It means reminding yourself that perfection doesn't mean staying the same; it means being able to allow yourself to grow. Thinking as a winner means not coming down on yourself; it means refusing to allow self-repudiating thoughts into your head. It involves pushing out the inclination to evaluate yourself in comparison with others, and giving yourself permission to be the unique person you are.
~~~Dr. Wayne W. Dyer
~The Language of Positive Thinking, Blue Mountain Arts
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%
Use Coupon Code
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
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.
cocktail mixes come in several flavors: Original Margarita, Wild
Strawberry Margarita, Desert Key Lime Margarita, Crazy Caribe
Colada, Loco Lemon Sweet & Sour, Maui Madness Mai Tai,
Cosmo Martini Mix, Sour Apple Martini Mix, and more to come...
Enjoy a cocktail and stay
on your Program
Deli Meats for Vegetarians
You can find these Faux meats in your produce section or cold case in your local supermarket.
- Peppered Tofurky Deli Slices, 5 slices
[100 Cal, 3 Fat, 3g Fiber, 6g Carbs, 300mg Sodium, 13g Protein] *2_
Other Tofurky products include:
Original, Hickory Smoked, Cranberry & Stuffing, Italian and "Philly Style"
—you can find nutritional info on their website at: tofurky.com
- Lightlife Smart Deli Pepperoni Style, 13 slices
[50 Cal, 1g Fat, 1g Fiber, 2g Carbs, 240mg Sodium, 9g Protein] *1_
Other Lightlife Smart Deli products include:
Turkey, Bologna, Ham and Santa Fe Chick'n
—you can find nutritional info on their website at: lightlife.com
- Field Roast Lentil Sage Artisan Deli Slices, 3 slices
[110 Cal, 3g Fat, 3g Fiber, 8g Carbs, 270mg Sodium, 12g Protein] *2_
Other Field Roast products include:
Wild Mushroom and Smoked Tomato
- Yves Veggie Roast Without the Beef, 2.19 oz
[110 Cal, 2.5g Fat, 1g Fiber, 4g Carbs, 360mg Sodium, 15g Protein] *2.5_
—Other Yves products and their nutritional info
~Prevention Guide, Shop for Health
Software You Can Use! — And Now Available Online!
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.
Healthy Chicken for a Healthy YOU
How many of us really know how to prepare chicken the healthy way? Below you will find some helpful tips to help you prepare the healthiest chicken for you and your family.
It is a fact, that leaving the skin on during cooking will produce juicier meat. But, at the same time, some of that fat that was under the skin will have absorbed into the meat, which is why it is juicier.
- Make sure you trim all the excess fat from the chicken before cooking.
- To enhance the chicken's flavor try using flavoring ingredients such as flavored wines, vinegars, spices, herbs or citrus fruit instead of fat such as butter and oil.
- Bake, roast, broil, grill or poach chicken to avoid using added fats. You can also stir-fry in olive or canola oil but it is better to use a fat-free nonstick cooking spray.
- Chicken Breast, skinless, 3 ounces [140 Cal, 3g Fat, 26g Protein] *3
- Chicken Breast, with skin, 3 ounces [167 Cal, 7g Fat, 25g Protein] *4
- Chicken Drumstick, skinless, 3 ounces [146 Cal, 5g Fat, 24g Protein] *3.5
- Chicken Drumstick, with skin, 3 ounces [184 Cal, 9.5g Fat, 23g Protein] *4.5
~The Diet Detective's Calorie Bargain Bible
Have you been looking for something new to try in your sandwiches? How about a nice casserole? Just think of the crunchy delights that you have been missing…
Nutritional Value of Various Insects per 100 grams
Data collected from The Food Insects Newsletter, July 1996 (Vol. 9, No. 2, ed. by Florence V.
Dunkel, Montana State University) and Bugs In the System, by May Berenbaum
|Insect||Protein (g)||Fat (g)||Carb (g)||Calcium (mg)||Iron (mg)
|Giant Water Beetle||19.8||8.3||2.1||43.5||13.6
Silk Worm Pupae ||9.6|| 5.6 ||2.3||41.7||1.8
Dung Beetle ||17.22 ||4.3 ||0.2 ||30.9 ||7.7
Cricket|| 12.9 ||5.5 ||5.1 ||75.8 ||9.5
Small Grasshopper ||20.6 ||6.1|| 3.9 ||35.2 ||5.0
Large Grasshopper ||14.3 ||3.3 ||2.2 ||27.5 ||3.0
June Beetle ||13.4 ||1.4|| 2.9|| 22.6 ||6.0
Caterpillar|| 6.7|| N/A ||N/A ||N/A ||13.1
Termite ||14.2 ||N/A ||N/A ||N/A ||35.5
Weevil ||6.7|| N/A|| N/A ||N/A ||13.1
Beef (Lean Ground)|| 27.4|| N/A ||N/A ||N/A ||3.5
Fish (Broiled Cod)|| 28.5 ||N/A ||N/A|| N/A ||1.0
© 2000 Iowa State University Entomology Department.
Last modified February 25, 2000 by John VanDyk
Did you know...?
Our Journey is not just about weight loss; it's about constantly learning new things…
Clouds are made of water droplets condensed around particles of smoke, dust, ash, and salt.
Antarctica is the only continent with no owls. [It also has the highest number of degree heating days of any continents, but the penguins aren't complaining. ]
At 840,000 square miles, Greenland is the world's largest island. It is three times the size of Texas. [Alaska has 663,267 square miles, and is much closer to the size of Greenland than Texas is. Also, if Australia, an island continent, were consider merely an island, it would pass up Greenland because its area at 2,967,910 square miles is 3 and half times as large as Greenland. Antarctica, another island continent would pass them both up with its 5.4 million square miles, 6.4 times larger than Greenland. -Al]
25% of all the vegetables consumed in the United States are French fries.
Twinkies are 68% air and 32% Twinkie stuff, which means you can pack three Twinkies in the same space taken up by only one.
~That's a Fact Jack by Harry Bright and Jakob Anser
Al's Essays on Weight Loss and Maintenance
Al has written many in depth essays on Weight
Loss and Maintenance and they are now
available on the website!
can find Al's Essays on Weight Loss and Maintenance
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 also make wonderful gifts.
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
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.
DWLZ Website Updates
Keeping Dotti's Weight Loss Zone current is a full time job and then some. Anytime you would like to find my latest updates you can find them at these links:
"Today is the first day of the rest of your health."
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
Newsletter Sign Up
If this newsletter was forwarded to you, you can sign up for it yourself at:
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.
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.
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.