Dotti's Weight Loss Zone

November 22, 2008

Good morning my friends.  Hope everyone has had a wonderful couple of weeks since we last visited.  Can you believe Thanksgiving is just around the corner?  Today I'd like to talk about the Thanksgiving holiday and how it can affect our Journey.

Let's all go grab that tall glass of sparkling water and settle into our comfy chair. Don't forget that beautiful smile Smile of yours!

One of Life's Detours ~ Part II

Again I would like to thank all of you, my friends, for your patience with us as we strive to find a stable and more "routine" existence settling into our new life situation with Al's Mom.  We are slowly starting to feel more at home in our new house and surroundings, even though we are going back and forth between the two houses, and will continue to be through December. We appreciate your patience as we make this difficult transition.

Enjoying the Holidays On Program

Happy Thanksgiving From Al and Dotti

How many times have you said to yourself, "Darn, I am doing so good on my Journey, finally losing some weight, and now I'm going to blow it at Thanksgiving"?  I know I've said this, and more than once.  Why is it that we feel we have to "blow it" when a special occasion or holiday comes up?  How did that mentality come about? 

I know from my past experience, Thanksgiving means lots of wonderful aromas that take you right to the delicious food that you enjoy once a year with your family and friends.  What does that stir up in your mind? It brings to my mind the thought that I better get a good helping of all these delicious, once-a-year delicacies that I won't see for yet another year.  It's like Thanksgiving morning arrives along with my "all-I-can-eat" mindset. 

Did you know that the average American gains seven to ten pounds between Thanksgiving and New Years’ Day? With winter right around the corner, this means less movement, especially with outside activies. Some researchers believe the cold weather slows the metabolism, which we all know is not good while on our Journey.  We have a lot of roadblocks in our way but I'm here to tell you that you don't have to go off Program or gain weight while enjoying your Thanksgiving holiday.

Let's talk a little about some strategies we can put into place before the celebration begins.  Can any of you think of a few things we can do to help ourselves to a successful Thanksgiving on Program?  Let's start with the days leading up to the big day.  You know, the running around, oh-so-busy, no-time-to-eat healthy days. 

  • Get enough sleep.  Without enough sleep, you are going to start your day off in the negative column.  You are going to be grouchy, tired, no fun to be around and most of all you are going to grab food all day with no regard to what you are putting into your mouth.  Known fact. 
  • Eat breakfast.  A hearty breakfast will start your day off right.  A good breakfast (I love oatmeal, a piece of bacon and some yogurt) will sustain you through most of the morning. You and I both know that we cannot do anything properly when we have no energy and our stomach is growling.
  • Keep healthy, finger food handy.  I like to keep some popped popcorn or a veggie plate in plain site when I'm cooking goodies for a celebration.  This way I'm grabbing the healthy, low fat stuff instead of munching on all the goodies I'm preparing.
  • Take time for you.  Whether it's a hot bubble bath or a manicure/pedicure, take time out of your day for you!  It is so important to keep you feeling great about yourself and all that you've accomplished.  You, too, are a person that needs TLC 
  • Water bottle attached to your body!  Yes, I said it right.  You go nowhere without your water bottle.  It is now your best friend.  It will see you through those, "I just have to have that on my plate", times.  Water is great for you and fills you up keeping you from putting that extra food in your mouth. 

Now that we've gotten through the days before the celebration how do we handle Thanksgiving Day itself?  I know I like to run right for the food table when a relative has just informed me she never liked the way I handled my son while he was growing up.  You get the message - stress = food, something we can control. Let's see what kind of strategies we can come up with to help us stay on our Journey and enjoy ourselves, whether we are hosting Thanksgiving or going to another's house.

  • Bring a veggie tray.  I don't care what anyone says, you can never have enough of those.  This way you have a safe place to go when you are stressed. And, it is something that you can take back home if there's anything left and feel good you are not sabotaging yourself. 
  • Bring your camera.  Offer to take pictures of all your friends and family (what a great memory album you will have afterwards!).  I've tried eating and taking pictures and it just doesn't work.  So, there you have it!  You get to see everyone's smiling face while you're smiling inside because you are in control, not the food.
  • Drink a small amount of alcohol.   Remember to enjoy your alcohol.  Do not get drunk.  Alcohol has seven calories per gram. In addition to the calories, drinking alcohol leads to poor food choices.  Most people who drink and eat will gain weight, especially if they then go right to sleep.   
  • Join the smaller plate club.  A smaller plate will help you keep your holiday food consumption down quite a bit.  We all know that if we fill a larger plate we are going to eat all the food. We also know that if we fill a smaller plate, we are going to eat all the food. Most of the time, in either case we will be content with what we have eaten.  So, which plate are you going to use?
  • Keep OP foods handy at all times.  Keeping OP foods handy helps keep you from going off program. Don't ever let yourself get too hungry.  When you get to that starving stage you are not going to win at the weight game.  You are no longer in control, your body is.   Instead, try eating an OP snack when you first start to feel that hunger coming on.
  • Focus on your family and friends.  Now is the time to get up out of that comfy recliner and visit with those close to you.  You might just find you like getting to know them a little better. 
  • 3-Bite Rule (from my good friend Teresa S.).  Use the 3-bite rule.  Take ONLY 3 bites of everything that looks good and that you'd like to try from the food table.  Your Aaaah! moment of enjoying the food is over after the first couple of bites.  After that you are just shoveling it in; so why not just enjoy 3 bites of all your favorites?
  • Do I like it enough to wear it?  Say this to yourself before you put that gigantic piece of pecan pie on your plate.  Sometimes just thinking about how much exercise you have to do to LOSE that piece of pecan pie makes you realize how much you really didn't want that pie after all.
  • Help the hostess.  This is another way to keep you from hitting the food table so much.  It is hard to eat and help the hostess at the same time.

These are just a few of the strategies that I've come up with to help during the upcoming Thanksgiving holiday.  I know that if you think really hard, you can come up with a few of your own.  Why not get started today on your Thanksgiving holiday strategies and you might just see it's possible to have fun, enjoy all your favorite holiday foods, and stay on Program.

Until we meet again... 

Hugs! Dotti

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Dotti's Update

Hi everyone.  Well, we have a lot of the big stuff moved down to Moms but will continue to go back to Vancouver often during December.  We close out the house on the 31st.  Times have been a bit tough for me, and my body is tired from all this packing and moving but I can see a light at the end of the tunnel.  Our new life with Al's Mom is just beginning and we are hoping to have some enjoyable time with her as we grow accustomed to this new situation. 

I’ve continued to work on staying on Program to the best of my abilities each day.  My stress level is a bit high right now due to some family issues that need to be addressed but I've managed to listen to my "Enjoying Weight Loss" Hypnosis CDs whenever I can to help keep my 'head' in the game.  When I miss listening to my CD's I can tell it.  So my goal is to continue to listen at least a couple of times a week, especially during this time. 

I'm hoping to get back to some serious journaling and listening to my "Enjoying Weight Loss" Hypnosis CDs, possibly next week.  I need to get back to some kind of routine in all aspects of my life.

I'm so sorry I have not updated my update pages below. I also have some restaurant pages ready to put up, thanks to Tammy, who has agreed to help me with updating some of the restaurant pages. Thanks Tammy!

You can find my updates on My Lifetime Journey page on DWLZ at:

We all have a lot to be thankful for, so let's make some plans to have a wonderful Thanksgiving holiday!  Have an awesome couple of weeks until we meet again.

Hugs! Dotti

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:
  • 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!
Enjoying Weight Loss

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What can you do to get your mind onboard with your weight loss desires?
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Thanksgiving Meal ~ Calories & Walking Distance to Burn Them Off

Below are some Thanksgiving meal food items and their calories.  If you were to consume all this food during your Thanksgiving meal, how far do you think you must walk in steps, miles and kilometers to burn it off?  The results are immediately following the list.

1 mixed drink ~ 250 calories
1 glass wine ~ 120 calories
1 cup coffee with cream and sugar ~ 50 calories
1 glass cider or sparkling grape juice ~ 120 calories
1 cup eggnog ~ 343 calories
1 celery stalk with cream cheese 45 calories
1 cracker with cheese ~ 70 calories
½ cup mixed raw vegetables ~ 25 calories
½ cup mixed nuts ~ 440 calories
½ cup fresh fruit ~ 60 calories
1 ounce tortilla or potato chips ~ 150 calories
1 tablespoon dip for chips ~ 75 calories
3 cups salad with diet dressing ~ 100 calories
1 tablespoon ranch dressing ~ 75 calories
½ cup gelatin with fruit ~ 120 calories
½ cup waldorf salad ~ 110 calories
Main Course
6 ounces cured ham ~ 300 calories
6 ounces white and dark turkey ~ 340 calories
6 ounces prime rib ~ 330 calories
½ cup stuffing ~ 180 calories
½ cup cranberry sauce ~ 190 calories
½ cup mashed potatoes ~ 150 calories
½ cup gravy ~ 150 calories
1 baked potato with sour cream ~ 150 calories
½ cup green bean casserole ~ 225 calories
½ cup sautéed green beans ~ 50 calories
½ cup candied sweet potatoes ~ 150
1 dinner roll ~ 110 calories
1 pat butter ~ 45 calories
2 chocolate mints ~ 60 calories
2 small chocolate chip cookies ~ 150 calories
1 piece apple pie (1/8 of 9-in pie) ~ 410 calories
1 piece pecan pie (1/8 of 9-in pie) ~ 480 calories
1 piece pumpkin pie (1/8 of 9-in pie) ~ 180 calories
½ cup whipped cream 75 calories
½ cup ice cream ~ 145 calories
1 small piece fudge ~ 70 calories
1 turkey sandwich with mayo and cranberry sauce ~ 450 calories
1 open-face turkey sandwich with stuffing and gravy ~ 290 calories

All of the food above adds up to a whopping 6833 calories. You will need to walk 68.33 miles, 110.20 kilometers, or 136,660 steps, assuming you cover one mile in 2,000 steps.

You can go to the Thanksgiving Calculator page to figure out how many calories you consumed (by checking off only what you eat and not the whole list like I did above).  It will then calculate how many miles, kilometers, or steps you need to do to burn off those Thanksgiving calories.  It is quite the eye-opener!

Traditional Thanksgiving Food Points

Below are listed some traditional Thanksgiving food Points. They add up fast so be careful!
  • Green bean casserole (¾ cup) *4
  • Candied sweet potatoes (1 cup) *8
  • Garlic mashed potatoes (¾ cup) *6
  • Mashed sweet potatoes, canned (½ cup) *2
  • Cranberry sauce, canned (1/3 cup) *3
  • Bread stuffing (1 cup) *8
  • Pumpkin pie (1 slice) *9
  • Apple pie, 1 slice (store-bought) *7
  • Pecan pie, 1 slice (store-bought) *10
  • White meat turkey, 4 oz, no skin *4
  • Turkey leg, 4 oz, with skin *4
  • Wine, 2 fl oz *1
  • Vodka, 2 fl oz *3

Positive Thought

"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

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Come Join the Fun!
   Online Friendships are real friendships

Do you want some extra support during your Journey? Would you like to have a place you can call "home," where you can be yourself? Our Message Board is just the place. It's home to all our Zonie friends who share their Journey experiences and are always willing and ready to offer support, laughs, friendship and Hugs! ~ 24/7. Our DWLZ Message Board is at: Don't forget to register if you haven't already done so.

Maple-Pecan Butternut Squash Wedges

According to research, pumpkin may aid in lowering post-meal blood sugar in diabetics.  On top of that it is full of antioxidants, which may protect against cancer. 

Serves 8-10

Recipe Ingredients:

2 acorn or pepper squash, about 3 lbs
¼ cup maple syrup
2 tbsp butter, melted
2 tsp finely grated orange peel
½ tsp minced fresh ginger root
Salt & pepper, ½ tsp each
¼ cup chopped toasted pecans


Wash squash and cut in half. Remove seeds and cut each half into five wedges. Boil in salted water for 7 minutes or until yellow flesh is almost fork tender. (Can be prepared to this point, covered and refrigerated for up to 2 days.)

Combine syrup with butter, orange peel, ginger, salt and pepper. Preheat grill to medium-high or oven to 375F (190 C). Place squash skin side down on grill.

Brush with maple mixture and cook, turning to prevent scorching, for 10 minutes. Brush again with glaze and turn onto one side. Cook for 5 minutes. Turn and cook for 5 minutes longer.

Brush all over with any remaining glaze.

Sprinkle pecans over cooked squash just before serving. If not grilling, roast parboiled squash in oven, basting often, for 20 to 30 minutes or until tender.

Each Serving: [122 Cal, 4g Fat, 3g Fiber, 23g Carbs, 117mg Sodium, 2g Protein] *2.5

    ~By Dana McCauley

My Two Favorite Holiday Pies ~ Dotti  

Fresh Strawberry Pie

Whole Pie 4 pts!

Serves 4

Recipe Ingredients:

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. 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.

Each Serving: [74 Cal, 0g Fat, 3g Fiber] *1


Crustless Pumpkin Pie

Whole Pie 4 pts!

Serves 4

Recipe Ingredients:

1 - can (15 oz) pumpkin
½ cup EggBeaters
1½ cup skim milk
¾ cup Splenda
½ teaspoon salt (I just sprinkled a bit)
1 teaspoon pumpkin pie spice (I used 1½, love the stuff)


Beat till smooth (I just whisked it all); put in Pam sprayed pie pan. Bake at 400 for 15 minutes, then at 375 for 45 minutes till knife inserted in center comes out clean. Serve with FF Cool Whip! Delicious!!

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

A Note Note from Baja Bob's

Baja Bobs

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.

Enter Coupon Code dotti10 when ordering and receive a 10% discount…

 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 the perfect Weight Watchers addition.

Baja Bob's Original-Singles
Baja Bob's Margarita Mixers
Baja Bob's Mango-Singles

Dotti Baja Bobs

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…

Smile Enjoy a cocktail and stay on your Program Smile

Ways to Trim Fat From Your Recipes

There are many ways to trim fat from your recipes, keeping the flavor and making them healthy.

  • Use low-fat buttermilk instead of butter to make your mashed potatoes creamy and delicious.
  • Skim off the fat from your turkey pan drippings by pouring your drippings into a large glass bowl (or use a gravy/fat separator) and allow it to sit for 5 minutes.  Some of the fat in your gravy is good, not all.
  • Instead of using a traditional pie crust why not try making a light cookie crumb layer instead.
  • Try leaving the top crust off of the double-crust pies; the taste remains but there is less fat and calories.
  • Go skinless ~ One serving (3½ oz) of deep-fried turkey with the skin on contains about 12 grams of fat, compared with 10 grams in roasted turkey with skin. But if you remove the skin, you will save 5 to 7 grams of fat.
  • De-fat your eggs ~For bakery recipes requiring eggs as an emulsifier, you can try fat-free, cholesterol-free egg substitutes like Egg Beaters [substitute one egg with ¼ cup of egg substitutes].
  • Try a low-fat or fat-free version ~ Most of the packaged ingredients for recipes come in a low-fat or fat-free version.  Why not try one of them this year and cut your fat way down.  It's amazing how fast the fat content goes down when you do this.  All the flavor without the guilt. Big Smile

Software You Can Use! — And Now Available Online!

A Note 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.

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. Smile

Green Beans with Garlic

A couple of hours before cooking you can get the beans and garlic ready in the pot.  When you steam the garlic along with the beans it makes for a very mild but rich garlic flavor.

Serves 4 to 6

Recipe Ingredients:

1 lb green or yellow wax beans
6 cloves garlic, thinly sliced
½ tsp salt
1 tbsp butter or extra-virgin olive oil


Trim beans. Place in steaming basket set over pot of water (or place in saucepan filled 1 inch/2.5 cm deep with water); cover with garlic and sprinkle with salt. Steam on high heat until beans are tender-crisp, about 7 minutes. Drain and toss with butter.

Each of 6 servings: [45 Cal, 2g Fat, 2g Fiber, 6g Carbs, 212mg Sodium, 2g Protein] *2.5

    ~from Homemakers Magazine, October 2005

Comic Relief

Black November

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..."

    ~Poet Unknown

Stress-Free Holiday

  • Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
  • Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
  • Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
  • Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.
  • Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.
  • Consider convenience when shopping. Buy pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.
  • Dried fruits also make a great snack. They are easy to carry and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits.
  • Buy fruits that are dried, frozen, and canned (in water or juice) as well as fresh, so that you always have a supply on hand.


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 also make wonderful gifts.

Philly Swirl

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Keep your freezer stocked with these great 10-calorie pops, which can be enjoyed anytime throughout the year. If you are interested in learning more about the Philly Swirl products please visit them at and drop them a line. They would love to hear from you. Psst…don’t forget to pass the word! We want to see these awesome Sugar-Free, Fat-Free Swirl Pops remain available to all of us on our Journey. Let's take the power we have to make a difference by passing the word about these awesome pops and keeping them available to us in the future.

DWLZ Website Updates

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:

The DWLZ Website News & Updates forum—

US restaurants updates are on my Restaurants TOC page—

Canadian restaurants updates are on my Canadian Restaurants TOC page at—

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


Until our next visit, always keep in mind you are never alone on this Journey. We are all here with you, right beside you, rooting you on.

Take care until next time…

Hugs! Dotti   

"I cannot relive yesterday and tomorrow isn't here yet, so I will just deal with today." ~Dotti    

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Dotti's Weight Loss Zone

And please don't forget to come and visit DWLZ!   Open 24 hours!

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

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.