Hi everyone! Hope your New Year is off to a great start. I've been so busy I can't even remember the day at times but busy is good.
The article today is one that Al wrote in 2006. I think it is an awesome article that bears repeating. I hope you agree. Let's get situated in our most comfy chair, grab our tall glass of water and have a great visit. Don't forget that beautiful smile of yours; are you smiling? Okay! Let's get going.
Throwing Out the Garbage
By Al Coon
Mirror, Mirror on the Wall...
"LOOK IN THE MIRROR—You probably do this already and probably with a certain amount of disgust." –
K-I-S-S Guide to Weight Loss; Page 39
When I read this line it struck me that here is something that lies at the heart of our problems that we need to address. While the above line was inserted into the text almost as a throwaway, used to lead into a valid discussion on self-evaluation, I think it nailed another critical point.
When I was in grade school, my academic life was hard. I thought I was stupid. If you would have told me that the average IQ was 100, I would have expected that mine would have been well below that, rather than more than half again as high. Every time I brought my report card home it was a nightmare. Dad would yell, and Mom would fuss, and I would feel like a complete idiot.
My low point came in sixth grade, when I had Mrs. Hackett as my teacher, who was fresh out of college, and I am sure she didn't have a clue what to do with an academic loser like me. I spent the time in class reading books instead of doing my class work. I read biographies about George Armstrong Custer, Alexander Graham Bell, Chief Joseph, and others. I learned a lot that year, but not what I was supposed to learn. I still remember many things I learned from my reading; but my final average was an 'F' in 6 of my 13 graded subjects, with straight F's in Science (one of my very favorite subjects today), and in Social Studies. I can still remember that Social Studies was on South America, in which I had no interest at all. In addition to 6 final F's, I had 3 final D's, leaving only 3 C's for Art, Physical Education, and Reading and one C+ in music. I look at it now, and I see that my grades in English, Health, and Science lay in ruins, and my grade for Arithmetic had been seriously damaged. My report card looked like a tornado had laid it to waste.
I think the most confusing thing to me at the time was when my father would tell me that according to my teachers I should be at the top of my class. The top of my class? I couldn't even stay on the bottom of my class; I was left behind to do the grade again.
What does this have to do with looking in the mirror? My perception was wrong. I was not dumb. I could have been at the top of my class, as I have since demonstrated in other classes. But I could go nowhere as long as I perceived myself as being stupid. I am reminded of a saying that my DWLZ friend Carole has in her signature line on Dotti's message board: Success comes in cans, failure comes in can'ts. If you perceive something as being a certain way, it will most often be that way.
Are You Looking at Me?
It is very common for people, especially women, to look in the mirror and only see their faults; even supermodels and movie starlets do it! This is neither wise nor helpful.
No one is perfect, and so naturally you and I will have faults. Even if a mythical person could be perfect today, age would take care of that in time anyway. It is not only absurd, but it is destructive to expect to see perfection in the mirror, and then beat yourself up for not having it.
It is one thing to look at yourself and say, "I see room for improvement; I would like to lose weight, and tighten up my muscles to enhance my appearance." But it is quite another to say, "I think you are disgusting!" Even if you lose the weight you want, and you tighten up the muscles, there will still be imperfections. Imperfections are part of life, and we will always have to live with them. They highlight our individuality and often make us special to others. They are part of us, and they always will be.
If you are overweight right now, even seriously overweight, you are just as special today—just as valuable as a person—as you will be when you reach your goal weight!
I recently gathered together some pictures for a project. These pictures were taken at various times over the 30 years that Dotti and I have been married. One of my favorites was naturally of Dotti, and it was taken in 1995 at a going away party as we were leaving Massachusetts. I weighed close to 240 pounds, and Dotti, 11 inches shorter than I am, was at 245 pounds. Dotti was laughing and she looked so beautiful in that picture that it just melts my heart to see it. Dotti doesn't have to be thin to be wonderful, and neither do you!
A weight loss journey is not about changing your value as a person; you are one of kind, and losing or gaining weight will never change that!
Let's consider some self-help projects you might like to tackle. Perhaps you would like to learn to read music, and play an instrument. Or maybe you don't drive and would like to get your license. Would you like to learn a foreign language? Climbing a mountain, or running a marathon just might be in your future if you want.
Let's assume you have a desire to do one or more of these things, but so far have never taken any steps towards making it happen. How do you feel about that? Do you reasonably assess the situation and realize that you just haven't made time for it yet, and that you may do so in the future, or are you disgusted with yourself for not having done it already?
We are naturally critical of ourselves, and so we need to be reminded that learning a skill, improving our physical conditioning, and even losing weight, all can be valuable, but they do not define our value as a person. You are valuable as a person right now, and the scale has nothing to say about it!
When you take on a self-help project you should be excited about it. You should be filled with urgency to get it done. This pushes your goals to the top of your daily To Do list. You will then embody enthusiasm, focusing upon your project as something very important because it will lead to results that you are eager to enjoy.
This is what you should feel about your weight loss journey! These clear, clean, and wholesome emotions will pull you right along to goal. Nurture them and keep them vibrant in your life.
Beware the Dark Side of the Mirror
But what of disgust? Where does it fit into your happy project? Disgust will only lie in wait for a weak moment to take you down into the failure of quitting your project. Disgust has no place in your healthy self-portrait. Look yourself in the eye when you look in the mirror and smile, because you are worth a smile. See the positive in your image and focus on that!
Disgust and self-loathing are emotional garbage that will putrefy and poison your journey and your life. Look up, and see your goal. There it is right before you; you can reach it! Whenever you find a negative thought trying to come between you and the view of your goal; grab onto it and, just like you would any other garbage, throw it out!
This garbage cannot be recycled nor reclaimed. It must be destroyed for good. Send it down the garbage disposal. You don't let garbage sit around your kitchen where it will stink and draw flies.
You are NOT disgusting. You are a valuable person, with intelligence, feeling, compassion, and you are attractive. Accept it and move on.
Look in the mirror and tell me what you see. That is your face, and it is your smile. (Make sure you start with a smile, because it is so nice to see!) Those are your eyes, each with its own sparkle of light. This is you. You are unique and wonderful! Embrace yourself with healthy acceptance, because you stand before the mirror worthy of that acceptance!
The Journey's Potential
You can use a weight loss journey to make changes in your life—because you wish to make them. But those changes will not alter your personal worth an iota. You can be proud of your accomplishments, and reaching your goals. You can be satisfied with the results, but it is still you who will be looking back at you in the mirror then, as it is now.
Here are a few things a weight loss journey can help with:
- It can increase your energy.
- It can increase your physical freedom to move.
- It can increase the odds that you will live longer.
- It can decrease your odds of getting diabetes, heart attack, or stroke.
- It can increase the number of compliments that you may receive for various reasons.
- The process can help you to feel more successful and give you the confidence to try even more things.
A weight loss journey cannot:
- Make you more valuable as a person.
- Make you happy with your life.
- Make you happy with others in your life.
- Make others be happy with you.
You Are Awesome Right Now!
You are not worthy of disgust today, and if you were thinner, it wouldn't make you more worthy of respect than you are this minute. You are not a number on a scale, nor are you a shape in a mirror.
Never forget that you are what you think and what you do. When you act lovable, you will be loved. When you act friendly, you will have friends. When you act with dignity, you will be respected. This is true, no matter what you weigh.
As I mentioned above, Dotti was the most beautiful woman I knew when she weighed 245 pounds, and she was loving, friendly, and lived with dignity; so she was loved, had many friends, and was respected. Her weight never changed that. Today, she is nearly 60 pounds lighter than she was in 1995; and she is now losing on her way back to goal—as a nonsmoker(!)—but she is still the wonderful Dotti that she has always been. Dotti was never disgusting because of her weight, and neither are you!
Take heart and take out the garbage. You are going to love living in a space that is uncontaminated with it. Enjoy!
Wishing you the very best,
From Dotti's Weight Loss Zone E-Letter Issue #11;
Published: July 15, 2006 by DWLZ, Inc.
Vitalicious ® Vitamin-fortified, delicious, better-for-you baked goods
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
Here's A New Flavor: Banana Nut VitaTops!
—Try ‘em now. ↓↓↓
Try Vitalicious® muffins today! They come in at 1 point on Weight Watchers and are the perfect snack.
Large Tasty Portions!
One Yummy Point!
Use Special Coupon Code
(Not available in Canada)
In cooperation with Vitalicious, I will be sending each of these winners a
case of their favorite Vitatop.
VitaTop Winners and their favorite VitaTop
• Loretta from Texas ♥ Triple Chocolate Chunk
• Vicki from Michigan ♥ Triple Chocolate Chunk
• Patricia from Virginia ♥ Triple Chocolate Chunk
• Karen from Arkansas ♥ Triple Chocolate Chunk
• Allison from Arizona ♥ Sugar-Free/Low-Carb
It looks like Chocolate is our big winner.
Congratulations to our 5 winners! ~Dotti
This past week I found some new bars that are both delicious AND satisfying. YUM!
- Kellogg's Fiber Plus Antioxidants Chewy Bar, Chocolate Chip, 1 bar
[120 calories/4g fat/9g fiber/26 carbs/55mg sodium/2g protein]*1 (2)
- Kellogg's Fiber Plus Antioxidants Chewy Bar, Dark Chocolate Almond, 1 bar
[130 calories/5g fat/9g fiber/24 carbs/50mg sodium/2g protein]*1 (2)
This is a great pick-me-up and a way to get some extra fruit in for the day!
1 (15-0z) can pineapple tidbits in juice, undrained
2 bananas, sliced and chilled
1 cup vanilla fat-free frozen yogurt
Place opened can of pineapple tidbits in freezer 10 minutes.
Combine pineapple tidbits, banana, and frozen yogurt in a blender; process until smooth.
Nutritional Info Per Serving, 1 Cup
163 Cal, 0.4g Fat, 2.3g Fiber, 38.1g Carbs, 41mg Sodium, 3g Protein *3
~Cooking Light Superfast Suppers
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!
If you would like a power assist on your Journey I highly recommend these Enjoying Weight Loss Hypnosis CDs!
Want to know more?
- There's lots of info on our Review Page—see how this has worked for me.
- Don't want to pay all at once?—Just choose 3 equal installments!
What can you do to get your mind onboard with your weight loss desires?
—I honestly believe this is an answer to a dilemma that we all face. Come and read about it.
Most Filling 100-Calorie Packs
¼ of an avocado
1¾ cups apple slices
1 medium banana
1 cup grapes
2 cups berries
1½ cups sliced peaches
1¼ cups orange sections
1¼ cups blueberries
2 cups diced watermelon
1 cup sliced pears
11/3 cup diced pineapple
1½ cups raspberries
1 cup cherries
2 large kiwifruit
4 cups cherry tomatoes or 10 plum tomatoes or 3 large beefsteak tomatoes
1 medium baked sweet potato
1 small baked white potato
2 cups carrot strips or slices
12 cups torn lettuce
10 large broccoli spears
8 cups sliced cucumbers
5½ cups sliced bell or sweet peppers
5 cups whole raw mushrooms
32 spears cooked asparagus
2½ cups cooked green beans
80 snow or sugar snap pea pods
4½ cups mixed vegetable salad (without dressing)
½ cup cooked grain/rice/pasta (most, bulgur is ¾ cup)
1 jumbo hard-boiled egg
20 large boiled or steamed shrimp
2 oz chicken breast meat (a little more than 2 oz)
2 oz sirloin steak (a little less than 2 oz)
¾ cup plain fatfree yogurt
3 cups air-popped popcorn
less than an ounce of some kind of packaged cookie crispy thing
~~sent to me by a very dear friend
"Rather than aiming for being perfect, just aim to be little bit better today than you were yesterday. "
Conquering Nighttime Bingeing
How many of you have a problem with nighttime bingeing? I don't usually have a problem until the television comes on and then the snack attack creeps up on me. Here are a few ways you can get your nighttime bingeing under control.
- Make sure you eat your breakfast, lunch and dinner. Skipping meals is almost a guarantee that you will struggle with your nighttime bingeing.
- Always eat your dinner meal sitting down at the table.
- Try putting a sign on the frig or entrance to the kitchen - Closed After Dinner.
- Eat without distractions like the television, computer or reading.
- Brush your teeth right after dinner. This is a great trick to help you remember that you are not eating anymore today.
- If you must have something after dinner, plan it into your day's meals.
~~Get Healthy, Get Happy by Julie Isphording
Penny's Low Fat Desserts
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Everything we bake is
Do you like big Peanut Butter
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7 grams fiber
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$4 off Assorted Muffins
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Muffins and TOPS: Almond Poppy, Carrot Raisin, Apple Cinnamon, Orange Cranberry, Chocolate-Chocolate Chip
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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
. Our DWLZ Message Board is at: http://www.dwlz2.com/forum/
. Don't forget to register if you haven't already done so.
What Does Lite Really Mean?
There is a standardized definition developed by the Food and Drug Administration and the U.S. Department of Agriculture for every low-this and reduced-that on the food labels. Below are some of the more common label lingo and the nutritional information that it represents.
- Sugar-free: Contains less than 0.5gm of sugar per serving.
- Calorie-free: Contains fewer than five calories per serving.
- Low-calorie: contains 40 or fewer calories per serving.
- Reduced-calorie: Contains 25 percent fewer calories than the regular product.
- Fat-free: contains less than 0.5gm of fat per serving.
- Low-fat: Contains three grams or less of fat per serving.
- Reduced-fat: Contains no more than 75 percent of the fat found in regular versions or comparable food.
- Light or lite: contains one-third fewer calories or half the fat of the regular food.
- Cholesterol-free: Contains less than two milligrams of cholesterol and two grams or less of saturated fat per serving.
- Low-cholesterol: Contains 20 milligrams or less of cholesterol, 2 grams or less of saturated fat, and 13 grams or less of total fat per serving.
- Reduced-cholesterol: Contains 75 percent or less of the cholesterol found in the regular food and two grams or less of saturated fat per serving.
- Sodium-free: Contains less than five milligrams of sodium per serving.
- Very low sodium: Contains less than 35 milligrams of sodium per serving.
- Low-sodium: Contains 140 milligrams or less of sodium per serving.
- Reduced-sodium: Contains no more than 75 percent of the sodium found in the regular food.
- Extra-lean: Refers to meat, seafood, or poultry that has less than two grams of saturated fat, less than five grams of total fat, and less than 95 milligrams of cholesterol per 3 oz serving.
- Lean: Refers to meat, seafood, or poultry that has 4.5 grams or less of saturated fat, less than 10 grams of total fat and less than 95 milligrams of cholesterol per 3 oz serving.
- High in: Supplies 20 percent or more of the Daily Value (DV) of a given nutrient per serving.
- Good source of: Supplies 10 to 19 percent of the DV of a given nutrient per serving.
- Fresh: Refers to a food that is raw, that has not been processed, frozen, or heated, and that contains no preservatives.
- Freshly: Refers to a food that has been made recently; may be used with "baked".
~~Women's Edge, Food Smart by Susan G. Berg and the
Editors of Prevention Health Books for Women
"Determination today leads to success tomorrow." --Anonymous
Vegetable Chicken Noodle Soup
6 cups 1/3-less-salt chicken broth, divided
1 cup chopped celery
½ cup thinly sliced leek (white part only)
½ cup chopped carrot
½ cup peeled and chopped turnip
1 tbsp minced fresh parsley
1½ tsp fresh thyme or ½ tsp dried thyme leaves
1 tsp fresh rosemary or ¼ tsp dried rosemary
1 tsp balsamic vinegar
¼ tsp fresh ground black pepper
2 ozs uncooked "no-yolk" broad noodles
1 cup diced cooked chicken
Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cup chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.
Nutritional Inf0 ~ 1½ cup serving
[98 Cal, 2g Fat, 1g Fiber, 12g Carbs, 73mg Sodium, 10g Protein] *2
~~Light Cooking Pasta
Baja Bob's Cocktail Mixes
~ Home of the Original Sugar-Free Margarita Mix
Note from Baja Bob's
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.
Code dotti10 when ordering and receive a 10%
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 cocktail mixes come in several flavors: Original Margarita, Wild
Strawberry Margarita, Desert Key Lime Margarita, Crazy Caribe
Loco Lemon Sweet & Sour, Maui Madness Mai Tai,
Martini Mix, Sour Apple Martini Mix, and more to come…
Enjoy a cocktail and stay
on your Program
Believe You Can Do It
Never say, "I'm beaten,"
For better or for worse.
Never say, "I'm defeated,"
Or you'll never quench your thirst.
No one's ever perfect,
Losing is in style.
So accept your defeat acquiescently,
And take it with a smile.
Never give up, never look back,
Be always on your feet.
Just say, "I must, I can and I will,"
And success will be your treat.
In life there are many chances,
It's always on the run.
So keep on moving, hoping and trying,
Until one day, you know you've won.
Pizza Fit'n Free
Well, 2009 is already upon us!...As we look forward to realizing our hopes and dreams, let's be good to ourselves in the process...after all, you deserve it!
As you work toward your resolutions this year, don't deprive yourself of healthy eating and good food...That's where Pizza Fit'n Free comes in...at only 250 calories and 4 Weight Watchers Points for the whole 7″—6.4 oz pizza, we help you be good to yourself without missing out on the comfort food that America craves most...PIZZA!
We here at Pizza Free Inc. would like to take this opportunity to wish you the very best of health in 2009 and want this to be the year that all of your hopes and dreams come true!
HE WAS ONLY A CHOCOLATE CHIP
I LOVED HIM
I met him at a party. There he was at the end of the buffet....a loner; the last one on the plate. He had a certain something...a sweetness, a sensuality. He was one hot cookie. I felt as if I'd always known him...hungered for him. When he looked at me with those warm brown eyes, I melted. Before I knew it, I had my hands on him, my mouth on him...in public. After that night, we were inseparable. With him I could be myself; he didn't seem to care what mood I was in, how I looked or even if I gained weight. Together we had the recipe for happiness. No one satisfied me like Chip.
THEN THINGS CHANGED
My friends said he was no good for me. He started to give me heartburn. I felt crummy, but it had to end. Now we've gone our separate ways. I hardly think of him anymore. Oh, if I see a certain TV commercial, a particular magazine ad, a coupon for cents off...that old longing returns. And when we run into each other in the supermarket, we nod. We're friendly. But it's OVER!
Did you know…?
Our Journey is not just about weight loss; it's about constantly learning new things…
Cinderella's slippers were originally made of fur. The story was inadvertently changed by a translator in the 1600s, who confused the very similar old French words for "glass" and "fur" - verre and vair, respectively.
Botanically speaking, the banana is an herb, the jalapeno is a fruit, and apples and peaches are members of the rose family.
Pineapples, oranges, lemons, watermelons, and tomatoes are all berries.
Lightning strikes about 6,000 times per minute on this planet.
The first American ice-cream parlor opened in New York City in 1776.
~So, Now You Know...
by Harry Bright and Harlan Briscoe
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.
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.
- 2009, 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.
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.