Getting some kind of activity in your life is probably one of the most important things you can do for your health and well-being. In fact, a lot of experts are recommending you focus on getting more activity in your life before you make any dietary changes. Why? Moving more will give you a jump-start by revving up your metabolism, helping your body to be more responsive to losing body fat. You will see results when you become more active.
Happy March everyone! Nicer weather is on the way and with that comes much more activity in our lives, right? RIGHT! Today we will be talking about the importance of activity in our life and some ways we can start moving more.
Okay, it’s time to go grab yourself that tall glass of water, find your comfy chair, and settle back for a wonderful visit. And don't forget that beautiful smile of yours; are you smiling? Okay! Let's get going.
Activity and You
Let’s talk about some strategies to help you stay on your course of activity. Why not see if you can come up with a few of your own too.
Why is it that activity is the last thing we seem to fit into our busy schedule? I’ll bet if you planned a fun activity like maybe bowling, water skiing or swimming at the lake you’d fit it into your schedule. So, why not start out by planning some activity that is fun, playful. As you become more active you will be able to start focusing on the frequency of your activity, along with increasing the time and intensity.
- Get an activity buddy to help keep you accountable
- Set goals and give yourself rewards to help keep you motivated
- Always look for new ways to get more activity into your life
- Hire a personal trainer
- Try something different from what you are doing; mix it up
- Get your activity where others are active
- Keep a log of your activity; review it often
- Put your activity time in your appointment book; make it a priority
One of the most important things to remember when planning your activity is to pick activities that you will enjoy and be able to do over the long run; not just to lose the weight you want to lose. Physical activity not only helps you lose the weight but it also helps you to keep the weight off for good.
Hands down, walking is the most convenient activity for most people. I personally like walking because it is something I can do anywhere, any time. I can also fit walking into any time frame. If I only have 15 minutes out of my day to get some activity in then a walk will work. You don’t have to do all your walking at the same time. You can string together a couple of walks during the day, maybe during your two fifteen minute breaks at work. Walking is relaxing too!
Walking is aerobic and works the large muscle groups, so it’s great for burning calories. You can burn anywhere from 100 to 200 calories during a moderately-paced walk. Do you know how many calories you’d burn in a year if you did this every day? 36,500 calories or 10 lbs! Amazing, huh?
The experts say that you are better off walking a longer distance for 25 minutes at a slower pace than trying to jog, getting tired, and quitting after only 10 minutes. Did you know that you burn almost the same number of calories walking a mile as running it? It just takes longer to walk it. (You get about 90% of the same benefit from walking as you do from jogging, with a lot smaller risk of injury!)
The same goes for your other activities also. When you work harder or faster for a given activity it will increase the calories spent, but not as much as lengthening the time spent on your activity.
Here are a few ways to get some extra activity into your life without even realizing it. You can add to the benefits by putting some extra movement into them like swaying your arms as you walk the dog or doing a little dance around the car as you wash it.
Total Time—60 minutes
- Vacuum briskly—5 minutes
- Take the stairs instead of the elevator—3 minutes
- Walk the dog—10 minutes
- Walk to lunch instead of getting it delivered—7 minutes
- Wash your car instead of going through a car wash—15 minutes
- Make extra trips carrying in groceries—5 minutes
- Rake leaves—15 minutes
Look how fast those minutes of activity added up! WOW! You may be sitting there thinking you are getting no activity but in reality you are!
If you are one of those people who have problems regularly setting aside time for activity why not try adding short segments of activity (short walks or the examples above)? The goal is to try and get in a total of 30 minutes, but you can accumulate that amount over the course of the day. The separate bits of time spent do not have to happen back to back in order to reap the benefits.
A total of 20 minutes of activity a day is recommended but for weight loss results, 30 minutes is best. Of course, doing a longer stint of activity daily (40, 50 or 60 minutes a day) will burn even more body fat. Your heart will also reap more benefits from the added activity. Please remember that, if you’ve been inactive for some time, be sure to start with shorter activities and increase the time gradually.
I have started adding a regular exercise program back into my life recently and I can tell you I’m reaping the benefits. I have decided to make my elliptical trainer time fun. I watch an episode of Sopranos (HBO) every time I get on the elliptical. I don’t get off until the episode is over (usually 47-55 minutes). It’s a long workout but goes by quickly because I’m enjoying my show. I’ve also added in a 2-mile walk at lunchtime with Al, which gives us time to hold hands, talk, get out in the fresh air and just be together with no interruptions. Priceless. I’m losing weight again and feeling much better physically and mentally.
It doesn’t matter how you get your activity into your life. I’ve used walking as an example of one of the easiest ways, in my opinion, to accomplish this. Joining a gym, bowling league, or hiking club are a few other ways. Make sure if you can’t schedule your activity into your life, then do the short stints of activity during the day. Whatever you decide, make sure it’s something you enjoy and will be able to continue throughout your lifelong Journey.
Let’s all plan to move more in the upcoming months as spring approaches bringing the warm weather, beautiful flowers and birds singing.
Based partly upon information contained in:
~The Weight Loss Bible, Publications International LTD
® 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
Try Vitalicious® muffins today! They come in at 1 point on Weight Watchers and are the perfect snack.
Anybody out there try some new foods lately? Hope so. We all know that variety is the spice of life so why not spice up your diet with some new foods that fit into your new healthy lifestyle. Here are a few more foods that you might like to try. I usually have one of these bars before my elliptical workout, and they are also a great pick-me-up during the day.
- Nature Valley Chewy Trail Mix Bars, Fruit & Nut, 1 bar
[140 calories/4 fat/1g fiber/25g carbs/80mg sodium/3g protein] *3
- Nature Valley Chewy Trail Mix Bars, Mixed Berry, 1 bar
[140 calories/3.5 fat/1g fiber/26g carbs/80mg sodium/2g protein] *3
- Nature Valley Chewy Trail Mix Bars, Apple Cinnamon, 1 bar
[140 calories/4 fat/1g fiber/25g carbs/110mg sodium/2g protein] *3
Washington Apple Turkey Gyros
- 1 cup vertically sliced onion
- 1 cup thinly sliced red bell pepper
- 1 cup thinly sliced green bell pepper
- 2 tbsp lemon juice
- 1 tbsp vegetable oil
- ½ pound cooked turkey breast, cut into thin strips
- 1 medium Washington Golden Delicious or Winesap apple, cored and thinly sliced
- 8 pita rounds, lightly toasted
- ½ cup plain low fat yogurt
Cook and stir onion, bell peppers and lemon juice in oil in nonstick skillet until crisp-tender; stir in turkey and cook until heated through. Remove from heat; stir in apple.
Fold pita in half and fill with apple mixture; drizzle with yogurt.
Repeat with remaining ingredients.
Nutritional Info Per Serving (1 filled pita):
[268 Cal, 4g Fat, 3g Fiber, 40g Carbs, 322mg Sodium, 19g Protein] *5.5
~Recipe from Washington Apple Commission
I am sending out a plea for all of you to help me keep these wonderful Philly Swirl, Sugar Free pops available at Sam’s Club.
I cannot do it without your help! I have had a long, wonderful relationship with PhillySwirl and have always loved their products. They taste great, fit well within my Weight Watcher lifestyle and they let me enjoy dessert without all the guilt! These bars are a ‘must’ for my freezer, any time of the year.
From February 20th thru March 31st, we must be extra-diligent in letting the managers at Sam’s Club know we want to see PhillySwirl remain on the shelves. Fill out those request forms for them. Pass the word at your Weight Watcher meetings and to all your friends. (Who doesn’t love a great tasting, low calorie [14 calories], sugar free ice cream bar?!) We need to make sure Sam’s Club knows that we are serious about not wanting to lose this fantastic treat that fits into our healthy lifestyle. For the next month or so Sam’s Club will be deciding what to keep on the shelves for the summer—let’s make sure PhillySwirl is among those products staying.
Free → 30-pack box of PhillySwirl Sugar Free Bars!
Buy three 30-pack boxes of these bars at Sam’s Club and PhillySwirl will send you a rebate check for one of the boxes you purchased. To receive your rebate, all you have to do is send a copy of your receipt(s) [the 3 boxes do not have to be on the same receipt] with the items circled to:
ATTN: DWLZ Promotion
1102 N. 28th Street
Tampa, FL 33605
BTW, the “DWLZ Promotion” lets them know that it is a Zonie who is helping to keep this great product available!
Also, if you are not a member of Sam’s Club you can receive your FREE 1-day pass from PhillySwirl by going to:
Shop as if you were a member all day and don't forget to stock up on lots of Philly Swirl Pops—only 14 calories!
“It comes down to a simple question: what do you want out of life, and what are you willing to do to get it?”
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—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.
Calories Burned Per Hour, approximate
Please remember that these numbers are an approximation but they will give you an idea of how many calories you can burn by being active.
|Lying down or sleeping||38||53|
|Sitting: reading or watching TV||68||95|
|Sitting: card playing or typing|| 76||106|
|Aerobic dancing (low impact)||330||462|
|Bicycling (5 mph)||145||203|
|Bicycling (stationary, moderate)||420||588|
|Dancing (disco, ballroom, square)||330||462|
|Golf (carrying clubs)||330||462|
|Hiking (cross country)||360||504|
|In-Line or ice skating (general)||420||588|
|Stair step machine (general)||360||504|
|Walking (slow pace, 2 mph)||240||336|
|Walking (brisk pace, 4.5 mph)||300||420|
|Weight Lifting (general)||180||252|
|Aerobic dancing (step, high impact)||600||840|
|Bicycling (stationary, vigorous)||630||882|
|Bicycling (15 mph)||600||840|
|Circuit weight training||480||672|
|Martial arts (karate, kickboxing)||600||840|
|Rowing (stationery, vigorous)||510||714|
|Running (8 min/mile)||750||1050|
|Running (12 min/mile)||480||672|
|Swimming (laps, vigorous)||600||840|
—The Weight Loss Bible, Publications International LTD
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.
NEW Chat Room!
We have added a new chat room to our Message Board. It is located at the top of the forum. You MUST be registered on our Message Board in order to use the new Chat Room. I think you will love our new Chat Room and how it is so nicely integrated with our Message Board.
PENNY'S LOW FAT DESSERTS…MADE FOR YOU!
They taste better than others you've tried
10% off Muffin, TOPS and Cookie assortment boxes!
$18 SAMPLER of 8 desserts: all 5 muffin TOPS flavors and 3 cookie flavors.
THESE ARE TERRIFIC
Muffin TOPS (1 pt.)
Cookies (2 pts.)
Muffins (2 pts.)
Single Serving Wrapped
You've Heard About My
Cookies, Muffins and
Jennifer F., a Penny's customer tried our desserts for the first time and says…
“I am so glad I found your product. I just had one of your peanut butter cookies that I saved for last thinking it wouldn't be as good as the choc. chip or the oatmeal raisin. Was I everwrong. I think the peanut butter is my favorite now.”
Sign up for our NEWSLETTER — WE'LL HAVE SOME EXCITING NEWS TO SHARE IN A FEW DAYS!
Muffins and TOPS: Almond Poppy, Carrot Raisin, Apple Cinnamon, Orange Cranberry, Chocolate-Chocolate Chip
Cookies: Peanut Butter, Chocolate Chip, Oatmeal Raisin (announcing 2 more incredible flavors very soon!)
We put a cookie in every muffin and TOPS box so you can taste!
“Whenever we get an assortment of Penny's goodies in the mail, Al goes right after the Peanut Butter cookies first; but I have to add that the rest of the items are gone quickly—it's almost like magic—because they are all very good! Fresh, tasty, and delicious, with enough volume to be filling, these are great treats to help you stay on program without feeling deprived.
Thanks Penny for all your hard work invested in creating your great products!”
—Dotti & Al
5-Minute Heat and Go Soup
Makes 4 servings
- 1 can, 16 oz, low-sodium navy beans, rinsed and drained
- 1 can, 14½ oz, diced tomatoes with green peppers and onions
- 1 cup water
- 1½ tsp dried basil leaves
- ½ tsp sugar
- ½ tsp low-sodium chicken bouillon granules
- 2 tsp olive oil
Place all ingredients, except oil, in medium saucepan.
Bring to a boil over high heat. Reduce heat and simmer 5 minutes, uncovered.
Remove from heat, stir in oil; serve.
Nutritional Info Per Serving (3½ cups):
[198 Cal, 3g Fat, 9g Fiber, 34g Carbs, 252mg Sodium, 11g Protein]
~The Weight Loss Bible, Publications International LTD
Baja Bob's Cocktail Mixes
~ Home of the Original Sugar-Free Margarita Mix
Note from Baja Bob's
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 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%
Baja Bob's cocktail mixes come in several flavors: Original Margarita, Wild
Strawberry Margarita, Desert Key Lime Margarita, Crazy Caribe
Pina Colada, Loco Lemon Sweet & Sour, Maui Madness Mai Tai,
Cranberry Cosmo Martini Mix, Sour Apple Martini Mix, and more to come…
Enjoy a cocktail and stay
on your Program
Dreams Come True One Step At a Time
When going through life
and traveling in the direction
of your dreams, the best way
to get ahead is the simplest way:
Take it one step at a time.
Don't look over your shoulder; if you do,
you'll feel the weight of all your
yesterdays upon you.
And don't worry about what lies ahead.
By the time you get to
the bend in the road
or the crest of the hill,
you're going to be better and stronger
than you ever were before.
Just go a step at a time,
one day at a time.
And you'll find a rich, thankful life
you never thought you could afford.
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!
“I'm getting pumped up” - I'm standing in front of the mirror and flexing because I'm enamored with the way I look
Getting ripped - eating miniature meals in an attempt to remove all of the healthy fat from my body
Supplements - products with all of the calories and nutrients contained in food but which have no resemblance in taste, texture, or appearance to food
'roids - illegal drugs taken by people who don't mind the inconvenience of having to walk through a door sideways
Aerobics - masochism with an instructor
Stairmaster - masochism without an instructor
Reps - the number of times you torture yourself by lifting a heavy weight off your chest
Free weights are better than machines - I'm too stupid to figure out how to work the machines
Machines are better than free weights - I dropped a dumbbell on my foot one too many times
Bench press - a strength training exercise in which you lie on a bench and try to prevent a weight-laden bar from plummeting down to crush your chest
Treadmill - a device which allows you to walk or run, much like can be done outdoors, but this way you get to pay $25 a month and a large up front fee for the privilege of doing it indoors
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.
Did you know…?
Our Journey is not just about weight loss; it's about constantly learning new things…
It takes one ton of water to make one pound of refined sugar.
A honeybee must tap 2 million flowers to make one pound of honey. A bee produces only one-twelfth of a teaspoon of honey during her entire lifetime.
American and Russian space flights have always included chocolate.
The bestselling chocolate bar in Russia is Snickers.
~The Amazing 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!
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.
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.