IN THIS ISSUE
||Journaling…Not Just What You Eat
|My Journey Back to Goal
||Using Music to Gain Energy ||Comic Relief
||Al's Essays on Weight Loss and Maintenance
||How Much is a Serving
|Did You Know
||Stuffed Southwestern Potatoes
||Something to Think About
Good afternoon my friends. Are you all having a great May so far? Al and I have found that Spokane has a lot of wind, and we are both enjoying the windy days we’ve had so far. Of course, when the sun shines that’s an added bonus. I hope all is well with you and that you are having only good days.
It’s that time to grab your tall glass of sparkling water and find your most comfy chair. Bring along that great smile of yours.
Journaling…Not Just What You Eat
Today we are going to be discussing how you can Journal your way to a successful Journey. I’ll bet you thought journaling was just for the food we eat or the exercise we do. Yes, we need to journal these things, but we also need to be journaling how we feel, our hopes and fears, and pretty much anything that will help us stay the course.
How many of you had fears when you decided to embark on your Journey? Along with the fears I know you had hope for a healthy lifestyle while dropping your extra weight. Sometimes the fears outweigh the hopes. When that happens you become a helpless slave to your fears, letting them win over all the hopes and dreams you have.
I know that when I decided to start my 1998 Journey there were definitely fears about losing the weight. The main one was fear of failure; again. You see, I’ve started and failed weight loss Journeys many times during my adult life. What was going to be so different this time? That is something I had to overcome before I started my Journey. I can tell you that the way I did it was to get my head in the game before I ever walked through the doors of Weight Watchers. I worked on that for about a month with positive affirmations (writing notes all over the house where I could see them) and by telling myself this time I was going all the way to Goal and nothing was going to stop me. I was also determined to make this a lifestyle and not a diet. That is very important. Don’t do anything to lose weight that you can’t do for the rest of your life. Don’t eat foods you don’t like because you think you have to. Enjoy the foods you like and don’t be afraid to try new things. Yes, that is how I got over my fear of failure. I know that if you think about it you can come up with some fears of your own.
Another fear that I’ve heard many speak of is fear of success. You’re probably thinking, “why would anyone be afraid of success?” but it is real fear of some on our Journey. They are afraid that if they are successful they will not know how to deal with the change. One of the fears that I have received many emails about is the fear of skin sagging. Here are a few more fears that I’ve heard throughout my years on my Journey: the fear of being hungry all the time; the fear of not being able to handle situations that you previously handled with food; and the fear of criticism.
Now it’s your turn to write down in a Journal what some of your fears are concerning your Journey. After you write your fears down, stop and think about each one and how you can eliminate that fear. Write it down. This will be a great tool on your Journey should your fears pop up again in the future along the way.
Now it’s time to journal your hopes and dreams. What fun! My biggest hope and dream was to finally make it to Goal on Weight Watchers. In 1998 when I accomplished that I really wasn’t thinking too much about my health. I just wanted to finally lose the weight. Now, 10 years later, on this Journey Back to Goal, my hope is to feel better physically and mentally while losing my weight. Most important to me now is feeling better and I know that it will only happen if I lose my extra weight and live a healthier lifestyle. So, as you can see, my hopes and dreams have changed a bit. Who says they can’t? You may find as you do your Journey that your hopes and dreams will change too. Different things will become important. Some things will become less important.
Open up your journal and start a page on your hopes and dreams for your Journey. Include some ways you can fulfill those dreams and what you will do when you accomplish them. Feel free to write anything that will give you insight to your feelings, wants, and desires on this Journey.
One of the things I kept in a journal were my triggers to eat. I knew that if I didn’t get enough sleep I would grab quick, not-so-healthy, high calorie foods instead of actually cooking a meal. This was an easy solve (when it worked). Get a good night's sleep.
Another trigger was if I went too long in between meals without eating something. I’m a grazer; always have been. I like to eat something every couple of hours and this takes care of this trigger. I’ve also found by doing this that splitting my Points allowance (food) in half for the day works very well. I eat half my Points by dinner and the other half for dinner and after, eating every couple of hours. These are just a few examples of triggers and how to remedy them. Can you think of some of your triggers to eat? Write them down and then write down ways to get you past those triggers.
Now I want you to write down some ways to comfort yourself instead of turning to food. My favorite is to take a nap. I also like reading a great book. How about listening to some soothing music while sitting in your favorite comfy chair with a blanket? I’ll bet you can come up with ways of your own to comfort yourself with a non-food alternative. Write them down.
Last but not least, make a list of all your red-light foods (foods you cannot say NO too under any circumstances). You do not want these foods in the house, because if they are there, they will be stumbling blocks on your Journey—ones that can easily be removed. Maybe you can come up with other foods that you like that will work with your Program and give you some of the same satisfaction. I can tell you that Pizza pretty much is out of my life. I love it but I have no control over it. Sound familiar? It’s so important to be aware of our red-light foods and not let them be stumbling blocks.
We all know that bad habits are easier to keep than the good ones. That's just the way it is. If you are able to identify your habits then that is the first step to getting rid of the bad ones. Of course, it is a bit easier if you could replace a bad habit with a good one, don’t you think?
For the next couple of weeks why not try journaling what we have discussed today. Go out and buy a pretty new journal. Write down whatever you think will help you on your Journey. I can tell you that you will look back on this journal off and on during your Journey and you will be glad you took the time to write in it.
Well today’s visit has come to a close but don’t worry; we’ll have another one soon. Have an awesome couple of weeks and remember to . Good luck on your Journey, and remember, I’m rooting for you.
Until we meet again.
KISS Guide to Weight Loss by Barbara Ravage
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Quotes to Lift Your Spirits
"The miracle isn’t that I finished the race, the miracle is that I had the courage to start!"
"You can't get anywhere today if you're still bogged down in yesterday."
"You have failed only when you quit trying. Until then, you're still in the act of progression. So, never quit trying and you'll never be a failure."
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.
My Journey Back to Goal&mdashOne Day at a Time
I am moving right along on my Journey to a healthier me and loving every minute of the Journey. Isn’t it amazing how good you feel when you are doing the right things? I am always wondering why I ever get off track but I know sometimes it’s just out of my control. The trick is to never forget how good it feels when you are on track and to never forget that you want this healthy lifestyle. That alone will get you back on track when you are ready.
Sometimes life just has to take the wheel for a bit, taking you on a detour. Don’t worry; you know how to get back on the highway to success.
As I said before, I'm a creature of habit that has no problem doing the same things over and over. I will always do the Weight Watcher program, as I truly believe it is the best healthy lifestyle program out there. Dr. Roberta's Enjoying Weight Loss Hypnosis CDs continue to keep my “head” in the right place, and all my friends on our Message Board support me and help keep me keeping on with the Journey.
I have found a great meeting here in Spokane and the leader, Marie, is awesome! This is one of the few meetings that has a lot of free Lifetimers—what an inspiration they are. All of these things are integral parts of my continued success on my Journey.
If you are interested in learning about Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs you can read our section below describing them.
All of you have been so wonderful and supportive of me. I only hope and pray that I do the same for you. Have an awesome OP couple of weeks and always, always SMILE
Please remember, “If you always do what you always did, you'll always get what you always got.”
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.
Using Music to Gain Energy
I found this bit of information very interesting since I’ve never heard it before. Amazing what can energize us!
Don Campbell, author of The Mozart Effect, and the founder of the Institute for Music, Health and Education in Boulder, Colorado used music to aid in his recovery from a blood clot in his brain. There are hundreds of studies going on that validate its effects in reducing blood pressure, decreasing the need for pain killers after surgery, and relieving headaches.
Why is music energizing?
Music affects the body and brain in three ways simultaneously, according to Campbell:
The rhythms change your heartbeat ~ the heart rate tends to mimic the pace of the song, speeding up or slowing down in synch. Music rhythms can also change brain waves and breathing patterns. Some music, such as disco, induces a strong urge to move your body. Campbell calls music a “natural pacemaker.”
The harmonies impact your feelings—they can help you to let go of painful or angry emotions and to relish happy feelings. It’s even been found that joyful, rich music, such as movie soundtracks, religious music, and marching band music, can boost the brain’s production of natural painkillers (known as endorphins). Relaxing music can reduce the production of stress hormones.
The melodies stay in your head like language ~ If music has lyrics, those words take on a specific meaning that can affect your mood.
Campbell states that in addition to hearing the music, you also actually feel the music vibrations on your skin and in your bones. These vibrating sounds have effects on your mood and many body functions such as blood pressure, pulse and temperature.
Campbell suggests the following musical selections for energizing the mind and body:*
To perk up your mind: Choose music, such as Mozart’s violin concertos, that is in a high key and has a quick beat. The fast pace will hasten your heartbeat and breathing, increasing oxygen and blood flow to your brain and improving alertness and thinking capacity.
To energize your body: Use dance music—look for pieces that have a lively beat and rhythm that force you to get moving. Disco, salsa, rumba, or country can all work.
To improve mental stamina and concentration: Play light, easy-paced music by Vivaldi, Mozart, Bach, or Handel while you work or study.
To improve physical stamina: Listen to fast-paced repetitive compositions—but avoid heavy rock music; studies show it can actually decrease athletic performance.
To unleash your creativity: Select romantic, jazz, or New Age music; compositions by Debussy, Faure, and Ravel are all good choices.
Campbell suggests the following musical selections for energizing the mind and body:
To calm your mind: Listen to Wagner’s compositions or other music with a slow tempo and long, low sounds. This type of music will release physical tension and slow your breathing and thus your mind.
*Campbell says the effects of the music are most effective if you devote yourself to listening to it, and block out distractions. He suggests choosing a quiet, dark room and a comfortable chair, and closing your eyes so you can hear better (your sense of hearing is more acute when your eyes are shut).
Resource: ~~Smart Guide to Boosting Your Energy by Nancy Monson
PENNY'S LOW FAT DESSERTS—Screamin' Chocolate Peanut Butter Cookie!
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Muffins and TOPS: Almond Poppy, Carrot Raisin, Apple Cinnamon, Orange Cranberry, Chocolate-Chocolate Chip
Cookies: Chocolate with Peanut Butter, White Chocolate with Cranberries, Peanut Butter, Chocolate Chip, Oatmeal Raisin
“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
Signs That You've Reached the Golden Years…
- Everything hurts and what doesn't hurt, doesn't work.
- The gleam in your eye is from the sun hitting your bifocals.
- You feel like the morning after, and you haven't been anywhere.
- Your little black book contains only names ending in M.D.
- Your children begin to look middle-aged.
You finally reach the top of the ladder, and find it leaning against the wrong wall.
Your mind makes contracts your body can't meet.
A dripping faucet causes an uncontrollable urge.
You look forward to a dull evening.
Your favorite part of the newspaper is "20 Years Ago Today".
You turn out the lights for economic rather than romantic reasons.
You sit in a rocking chair and can't get it going.
Your knees buckle and your belt won't.
You regret all those mistakes you made resisting temptation.
You're 17 around the neck, 42 around the waist and 96 around the golf course.
Your back goes out more than you do.
A fortune teller offers to read your face.
Your pacemaker makes the garage door go up when you see a pretty face.
The little old gray-haired lady you help across the street is your wife.
You sink your teeth into a steak and they stay there.
You have too much room in the house and not enough in the medicine cabinet.
You get your exercise acting as a pallbearer for your friends who exercised.
You know all the answers, but nobody asks you the questions.
You stoop to tie your shoes and wonder what else you can do while you're down there.
Seen it all, done it all, can't remember most of it.
Four Stages of Life:
- You believe in Santa Claus
- You don't believe in Santa Claus
- You are Santa Claus
- You look like Santa Claus
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
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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
Look in the mirror
that the person
who greets you
inside and out.
Say to yourself that
you know nothing is
Remind yourself that
every one of your dreams
is within reach.
Think about all of
the people who love you,
who see the beauty in you,
and begin to look at yourself
in the same 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
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.
Please let 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. Thanks for continuing to let Sam’s Club know how much you love PhillySwirl and want to see them remain available to us. Let’s make sure PhillySwirl is among those products staying on the shelves!
How Much is a Serving?
The list below will help you make sure you eat enough fresh fruits and vegetables each day. Watching your serving size is important as you can see the differences from ½ cup to 1 cup servings. Most times produce does not let you know the serving size.
|½ Cup Servings||1 Cup Servings
|6 Cherry tomatoes||12 Cherry tomatoes
|1 small vine-ripe tomato||2 small vine-ripe tomato
|½ small cucumber||1 small cucumber
|½ large banana||1 large banana
|½ slice of cantaloupe |
(1/8 medium melon)
|1 wedge of cantaloupe
(1/4 medium melon)
|6 baby carrots||12 baby carrots
|½ medium-size grapefruit or orange||1 medium-size grapefruit or orange
|½ bell pepper||1 bell pepper
|½ medium apple||1 medium apple
|1 plum||2 plums
|4 large strawberries||8 large strawberries
|1 small potato or sweet potato||1 med. to large potato or sweet potato
|5 broccoli spears or cauliflower florets||10 broccoli spears or cauliflower florets
|8 grapes||16 grapes
|1 small ear of corn||1 large ear of corn
Resource: ~~Eat This and Live! By Don Colbert, M.D.
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?
Prolonged fat-burning exercise, such as an extended period of walking, reduces your appetite. This is because the fatty acids released from your fat stores in response to exercise continue to circulate in the bloodstream even after exercise has finished. This reduces your body’s need to send out “hungry” messages. However, be aware this effect lasts only a couple of hours. After that your appetite may be fully restored. So be sure to have a healthy snack ready rather than risk an uncontrollable urge to race for a candy bar or a bag of chips.
Resource: ~~Walk Off the Weight Guide Book by Eva Gizowska
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.
Stuffed Southwestern Potatoes
Makes 6 servings
- 3 medium baking potatoes
- 2 tbsp butter
- 2 tbsp skim milk
- ½ cup fat-free sour cream or nonfat plain yogurt
- 1 (4 oz) can diced green chilies
- 1 ½ cups frozen corn, thawed
- 1/3 cup chopped green onions (scallions)
- 1 cup shredded, reduced-fat Cheddar or Monterey Jack cheese
- Preheat oven to 400 degrees.
- Wash potatoes well and dry thoroughly.
- With a fork, prick the potato skins over the entire surface.
- Place potatoes directly on the oven rack, and bake for approximately 1 hour or until soft when squeezed.
- Let the potatoes cool so you can handle them, then cut each potato in half length-wise and scoop out the inside, leaving a thin shell.
- In a mixing bowl, mash potatoes with butter, skim milk, and sour cream, mixing well.
- Stir in green chilies, corn, green onions, and cheese, combining well.
- Spoon mixture into the shells.
- Sprinkle with paprika.
To Prepare After Freezing:
- Do not bake before freezing.
- Cool to room temperature, wrap individually, label and freeze.
- Recommended freezing time: up to 1 to 2 months.
213 cal, 8g fat, 243mg sodium, 28g carbs, 3g fiber, 10g protein *4.5
- Remove from freezer to defrost.
- Preheat the oven to 350 degrees.
- Bake for approximately 15 minutes or until the cheese is melted and the potatoes are hot.
Resource: ~~Trim & Terrific Freezer Friendly Meals by Holly Clegg.
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!
Our Journey is not just about weight loss; it's about constantly learning new things…
Resource: ~~The Book of Useless Information by Noel Botham & The Useless Information Society
The Australian $5, $10, $20, $50 and $100 notes are made of plastic.
- The face of a penny can hold thirty drops of water.
- On the new U.S. $100 bill, the time on the clock tower of Independence Hall is 4:10.
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:
“Success is not a place at which one arrives but rather…the spirit with which one undertakes and continues the journey.”
Another visit is coming to a close ~ how fast the time goes when you are having a great time. Until our next visit, always keep in mind you are never alone on this Journey. We are all here with you, right beside you, rooting you on.
Take care until next time…
Dotti'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.