Happy June! June is a great month for me as that is the month Al and I were married in 1976. Our 33rd anniversary is on June 10th. My, how the time flies.
Today we are going to talk a bit about all the summer activities coming up and how we can stay on our Journey while enjoying our friends and loved ones. It’s not impossible; in fact, it’s very doable if you arm yourselves with the right tools.
Okay, let’s grab our tall glass of sparkling water and settle into our comfy chair. Don’t forget that great smile of yours.
Secrets to My Success on Program
I was just reading over my secrets to success on Program once again. I think it is good to revisit these a couple of times a year, especially now when there are a lot of outdoor activities and gatherings where staying on Program will be put to the test.
Here are a few of my strategies that have never let me down.
DRINK YOUR WATER - I try to always drink 8-10 glasses of water a day. It helps me to keep a large glass of water w/ice with me at all times and when I am away from home I always have a bottle of water that I can refill at any time.
BE PREPARED - When I go grocery shopping I ALWAYS have my W.W. Slide Rule with me to help ME decide what items will come home with me. For snack items I NEVER bring anything into the house that is more than 2 pts. per serving. If the wrong food items are in the house I know I have no willpower and at my weak moments I will gobble them up and then be sorry afterwards. I like to take the temptation out of my reach!
MARK YOUR GROCERIES WITH POINTS - After I get my groceries home I take a black marker and mark the points right on the food item—this way I don't have to bother looking the points up when I get ready to make a meal or eat that food item. This makes following the program and tracking my points EASY, which is going to help me STAY ON PROGRAM. If it becomes a chore I will quit for sure!
PRE-BAG & MARK WITH POINT VALUE - When I buy snacks or anything in bulk, I take the time to weigh out the serving size, put the servings in baggies and mark the points on the baggie. Now, when you want a snack all you have to do is grab a baggie, which is portioned out with the points on it. As I said in #3, EASY, EASY, EASY! It is time consuming ONCE but you'll be happy you did it.
PLAN FOR THE DAY - When I leave the house for the "day" I pack a large lunch box with foods that I might eat during the day—being prepared when not at home is the key to staying away from Fast Food, which is very high in points and gives you very little satisfaction—you will be hungry shortly thereafter and no points left with which to eat. I prepare all the foods to "grab" (if I pack an orange I will peel it, section it and put it in a baggie) in case I'm driving when I get hungry. As I'm packing my lunch box for the day I write down all the points of the food in the lunchbox…if, when I get home, I don't eat it all, it is very easy and pleasurable, to take the points back.
ORGANIZE - I keep a list of all my favorite brand name foods so I don't have to refigure them all the time; I just look it up and mark the item.
ASK FOR WHAT YOU WANT WHEN EATING OUT - When I eat out I ask the waitress if she could ask the cook to bring me half of what I ordered—this way I am watching my portion size and the food is not going to waste—most times the restaurants have no problem with this. Also, if it cannot be done, I eat half of the meal and then ask the waitress to immediately take the plate away (otherwise I WILL eat the whole thing). Be aware of your weaknesses and don't set yourself up!
DON'T DENY YOURSELF - I have tried a lot of different healthy foods. I DON'T eat anything I don't like "because it is healthier". For example: I don't really like the non-fat—or lite, for that matter—salad dressing. So, I ALWAYS order it on the side (Blue Cheese is my favorite) and use a fork. This way I am only eating about a teaspoon for my whole salad and I'm not suffering because I'm eating what I like. When you force yourself to eat what you think you should instead of what you like you will quit and go back to your old eating habits. Don't DENY yourself - you want a healthier eating plan that you can live with.
DO "SMART GROCERY SHOPPING" - I always hit the produce aisle FIRST—don't be afraid even if prices are high. I was afraid at first that my food bill would double with all the "healthy" foods but have found that eating healthy did not cost any more money. Controlling my portions makes the foods last.
ENJOY SPECIAL OCCASIONS - When I go to parties, family gatherings, weddings, etc. I eat a couple spoonfuls of everything I want. This way you are not feeling "deprived" and you are not going off program. I also make sure I eat a small breakfast before going, along with about half of my water for the day—this keeps you from overeating.
EXERCISE - Schedule your activity into your day—remember, it doesn't matter so much what you do, as long as you do some activity. Every little bit helps. I personally have to do my workout early in the morning, the first thing, otherwise I WILL NOT DO IT! So, I get up very early and get my 1½-hour workout done first thing. I do this 3 times a week and on the other days I bowl or do other activities. If you cannot get out of the house try marching in front of your favorite TV program.
WRITE DOWN MEALS WITH POINTS - When I have put a meal together that I like and figured the points for everything in that meal, I write it down so the next time all I have to do is look up the points for that particular meal. Again, EASY, EASY, EASY!
NEVER MISS A MEETING - Please don't underestimate the power of group support. I have had my times when I didn’t attend meetings and I can tell you it definitely helps me when I do attend. If you don't care for your leader go to another meeting and keep going until you find one that you are comfortable with. The meetings help you stay motivated and let you know that you are not alone in this. Another great benefit from going to your meetings is the wonderful new friends you will make—I have truly been blessed!
WRITE EVERYTHING YOU EAT DOWN - This keeps you honest and holds you accountable for everything you put in your mouth. It also lets you know the areas where you are lacking (vegetables, fruits, etc). You would be surprised how fast the points add up! It is a good tool to help you get and maintain a healthy eating lifestyle.
DON'T BE AFRAID TO TRY NEW FOOD CHOICES - I have discovered I like fresh mushrooms, and many other vegetables, which I thought I didn't like (usually because I didn't bother trying them before).
TAKE BABY STEPS - Try journaling for one week, drinking water for the next one, walking a couple times a week for the next week, etc. Trying to do TOO MUCH at once can be overwhelming! Take baby steps—you will get there in no time and the WHOLE program will come together. Don't focus or think about the amount of weight you have to lose.
Until we meet again.
® Vitamin-fortified, delicious, better-for-you baked goods
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Quotes to Lift Your Spirits
“I choose to make this work every day.”
“I'm at the age where what I eat isn't just about how I look, it's about how long and how well I'll live.”
“Make the decision, then do something - no matter how small - toward accomplishing what you want.”
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.
Chips for the Picnic—Good Choices, Bad Choices
Chips seem to be a staple at many of the picnics and family gatherings that I’ve attended over the years. The problem is that most of the chips are very high in fat and calories, which doesn’t help us on our Journey, does it? There is also the problem that it is extremely hard to “just eat one.”
Below are the calories, fat and sodium of some of the more popular chips on the market. This will help you make the best choice for your fun-filled get-together.
Some of your best bets are:
Snyder’s of Hanover MultiGrain, 8 chips (1 oz) ~ 130 cal/5g fat (0g saturated fat)/110mg sodium ~ 3g fiber makes this a great choice!
Funyuns, 13 pieces (1 oz) ~ 140 cal/7g fat (1g saturated fat)/240mg sodium ~ I love these!
Sun Chips Original, 16 chips (1 oz) ~ 140 cal/6g fat (1g saturated fat)/120mg sodium ~ Sun Chips uses only whole grains, which helps keep your blood sugar stable along with helping you feel full.
Baked! Tostitos Scoops!, 15 chips (1 oz) ~ 120 cal/3g fat (0.5g saturated fat)/130mg sodium ~ Half the fat of Fritos and double the pleasure!
Baked! Doritos Nacho Cheese, 15 chips (1 oz) ~ 120 cal/3.5g fat (0.5g saturated fat)/220mg sodium ~ Add 2g of fiber to these and you’ve got a winner!
Que Pasa White Corn, 14 chips (1 oz) ~ 140 cal/7g fat (0.5g saturated fat)/50mg sodium ~ Wonderful plain tortilla chip!
Some of your worst bets are:
Natural Cheetos White Cheddar, 32 chips (1 oz) ~ 150 cal/9g fat (1.5g saturated fat)/290mg sodium ~ Sure ‘Natural’ is on the package but that means nothing in the eyes of the FDA.
Fritos Original, 32 pieces (1 oz) ~ 160 cal/10g fat (1.5g saturated fat)/160mg sodium ~ I love these but they are a very poor choice if you’re watching your weight.
Fritos Pinch of Salt, 34 pieces (1 oz) ~ 160 cal/10g fat (1.5g saturated fat)/75mg sodium ~ These are lighter on sodium but remember that 90 calories are from fat.
Bugles Original, 1-1/3 cup (1 oz) ~ 160 cal/9g fat (8g saturated fat)/310mg sodium ~ Each bugle is almost 50% saturated fat by weight.
Tostitos Multigrain, 8 chips (1 oz) ~ 150 cal/8g fat (1g saturated fat)/135mg sodium ~ Half of the calories are from vegetable oil which supplies each serving with a full gram of saturated fat.
Tostitos Hint of Lime, 6 chips (1 oz) ~ 150 cal/8g fat (1g saturated fat)/160mg sodium ~ Yes, these taste good but they are a bad choice if you’re planning on staying on your Journey.
Resource: ~~Eat This, Not That by David Zinczenko with Matt Goulding
GREAT SUMMERTIME OP TREAT!
My Journey Back to Goal—One Day at a Time
I continue on my Journey one day at a time. I’m doing well. I’m keeping to my exercise regimen at the gym three times a week but need to add one more day on my Elliptical at home. I can tell you I love how I feel after my workouts, which keeps me keeping on.
For the next couple of weeks I’m going to focus more on what I’m eating and my portions, which I hope will help move that scale on downwards. It seems to be stuck in a 2 lb range. I will not give up.
My water is still a problem that I’m still working on. I don’t know why I’m having so much trouble with drinking my water but there it is—I am. I will continue to focus on drinking my water.
My meetings are great and I enjoy each and every one of them. Everyone seems to participate which makes them interesting and full of energy ~ the kind of meeting I love!
My hypnosis CDs, Enjoying Weight Loss Hypnosis by Dr. Roberta Temes, continue to help keep my head in the right place. When I listen to them I’m relaxed and thinking only about my Journey and how great I feel. These CDs help me to stay focused and on Program.
If you are interested in learning about Dr. Roberta’s Enjoying Weight Loss Hypnosis CDs you can read our section below describing them.
Have an awesome couple of weeks.
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.
Barbecue Meal Ideas
1 lean Hamburger (3 oz. cooked), 5
1 lean Cheeseburger (3 oz. cooked & 1 slice cheese), 7
1 Vegetarian Burger (meatless), 2
1 "Boca" Burger (meatless) *Excellent, 1
1 Hot Dog (beef or pork), 5
1 Ball Park Fat Free Franks, *Excellent, 1
1 slice London Broil (2 oz.), 3
3 BBQ Spareribs (pork), 7
1 BBQ Chicken Breast (skinless, with bone, ¼ cup BBQ sauce), 5
1 Chicken Leg (skinless), 1
1 Chicken Thigh (skinless), 3
½ cup Shrimp (cooked), 1
1 Tuna Steak (6 oz. cooked), 4
1 Swordfish Steak (6 oz. cooked), 4
Grilled Veggie Kabobs - Alternate sliced zucchini, mushrooms, onion, green or red bell pepper & cherry tomatoes on skewer. Brush with 1 tsp oil. Grill until tender, turning often. 1
1 cup Baked Beans (canned), 4
1 small ear Corn on the Cob, 1
1 cup Coleslaw, 6
Tossed Salad, 0
½ cup Potato Salad, 6
1 medium unsweetened Pickle, 0
1 Hamburger Roll, 3
1 Frankfurter Roll, 3
1 Roll, any type, 3
Snacks & Desserts
14 Potato Chips, 4
1 slice Watermelon (2"), 1
1 cup Fruit Salad, 2
1 piece Apple Pie (1/8 of 9" pie), 10
1 scoop low-fat Frozen Yogurt, 3
1 slice Angel Food Cake (2 oz) topped with ½ cup blueberries, ½ cup sliced strawberries, ¼ cup whipped topping, 4
Dressings & Condiments
2 tbsp fat-free Dressing, 1
2 tbsp reduced-calorie Dressing, 2
2 tbsp regular Dressing, 4
¼ cup Ketchup, 1
¼ cup BBQ Sauce, 1
1 tsp Relish, 0
1 cup Sauerkraut. 0
1 bottle or can Light Beer (12 oz.), 2
1 small glass Wine, 2
1 can Diet Soft Drink, 0
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.
Are You a Chocoholic?
- Forget "career vs. relationship"; for you, is a major decision having to choose between white and dark, milk and bittersweet, with almonds and without?
- Is the fastest way to get your attention the mere mention of the words free samples?
- Do you look at vanilla as somebody's idea of a joke?
- Would you campaign to have Sara Lee's birthday declared a national holiday?
- Has an M & M never had enough time to melt in your hand?
- Have you mastered the art of sucking the middle from inside a malted-milk ball and still leaving the outer coating intact?
- Is your most frequent form of daily exercise prying off the lid from a container of Haagen-Dazs chocolate chocolate chip?
- Do you consider Ding Dongs one of mankind's most significant cultural achievements?
- Have you ever eaten an entire box of still-frozen brownies because you were unable to wait long enough for them to thaw?
- Is your ulterior motive for visiting sick friends to pick through the boxes of candies they've received?
- Did it come as a surprise to you that Bill Blass also designed clothes?
- Are you of the conviction that Famous Amos should be made a patron saint?
- Does "dinner with a few intimate friends" really mean Godiva, Teuscher, Cadbury, and Kron?
- Is your idea of foreplay a bag of Hershey's Kisses?
- Do you consider carob a Communist plot?
- If you have answered yes to any one of these questions, there is a definite possibility that you just may be a chocoholic.
- If you have answered yes to any two, the chances are very good that you are a chocoholic.
- If you have answered yes to three or more, wipe your face!
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 coming in June…
Enjoy a cocktail and still
on your Program
Believe in Yourself
Believe in yourself, in the power you have
To control your own life, day by day!
Believe in the strength that you have deep inside
And your faith will help show you the way!
Believe in tomorrow and what it will bring,
Let a hopeful heart carry you through
For things will work out! If you trust and believe
There's NO LIMIT to what you can do!
"The above is a poem that was on a greeting card given to me when I became disabled. I've lost the card and don't know the author, but I LOVE the poem—thought you might like it, too!" ~ Carole
Thank You Carole!
PENNY'S LOW FAT DESSERTS
—an incredibly delicious and healthy find.
Our desserts are developed with a food scientist to be great tasting and using the best all natural ingredients for a nutritionally accurate low fat, low cal, high fiber (and 1 or 2 pt.!) treat.
10% off thru 6/15
Assortment Cookies, Assortment Muffins and Assortment TOPS
If you want to taste first, go for the $18 SAMPLER (That includes shipping!):
8 desserts: all 5 muffin TOPS and 3 cookie flavors.
White Chocolate with
Our Cookies are only 2 pts.
Big Size and Filling
Available at Whole Foods
Redwood City, California
Get Healthy America, NY
Diet Shop, NY
150 cals, 3g fat, 7g fiber
Sign up for our NEWSLETTER & look for me on Twitter. User: PennysLowFatDess.
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
Penny's Really Taste Best!
Please call me direct or email me if you have questions.
Email Penny: Penny@PennysLowFatDesserts.com
“I have to say everything in the assortment box was absolutely delicious! I can't believe something that tastes so good is also good for you. I just had the choc. chip muffin top as a quick lunch before running to appts. mmmmmmmmmgood.”
—Margie M. of P.A.
“We only have one problem with Penny's cookies: they are gone too soon! You can toast them, microwave them, or if you are adventurous like Al, you can even spread them with peanut butter, but what you can't do, at least in our house: you can't leave them for later, because they disappear!
—Dotti & Al
Rainbow Cole Slaw
Makes 8 servings
- 2 Tbsp Dijon mustard
- 1 Tbsp fresh lemon juice
- 2/3 cup reduced-calorie mayonnaise
- ½ tsp sugar
- ¼ tsp salt
- 1 small head red cabbage, shredded
- 1 small head green cabbage, shredded
- 2 carrots, peeled and shredded
- 1 yellow bell pepper, seeded and thinly sliced
- 1 small white onion, thinly sliced
- 1½ tsp celery seeds
- In a small bowl, whisk the mustard and lemon juice.
- Whisk in the mayonnaise, then the sugar and salt.
- In a large serving bowl, mix the red cabbage, green cabbage, carrots, bell pepper, onion and celery seeds.
- Drizzle with the dressing.
- Toss to coat.
PER SERVING: 123 Calories, 2 g Protein, 7 g Total Fat, 3 g Dietary Fiber,
13 g Carbohydrate, 260 mg Sodium, 0 mg Cholesterol
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. These are 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.
Did You Know?
Our Journey is not just about weight loss; it's about constantly learning new things…
Resource: ~~Who Knew? By David Hoffman
- The word news was coined from the fact that early daily papers carried images of globes on their mastheads and boasted that their reports came from all directions—North, East, West, and South.
- Tip is an acronym for “to insure promptness”—and once upon a time was given in advance.
- Tigers have striped skin, not just striped fur.
- Because the studio expected it to bomb, the budget of Casablanca was so low that the plane used in the background of the final scene was a small cardboard cutout. To give it the illusion of being full-sized, the producers hired midgets to portray the crew preparing it for takeoff.
Calculating Your Calorie Needs
The formula below will give you a ballpark figure for your daily caloric needs:
Note: If a woman who needs 1,690 calories per day eats more or becomes less active, she’ll gain weight. If she eats less or becomes more active, she’ll lose weight. It will happen at the rate of 3,500 calories per pound.
- Figure out your basal metabolic rate (BMR).
Women: weight in pounds x 10 = BMR
Men: weight in pounds x 11 = BMR
(e.g., for a 130-pound woman: 130 x 10 = 1,300 BMR)
- Calculate your lifestyle percentage (L%).
Sedentary: 20 percent of BMR = L%
Somewhat active: 30 percent of BMR = L%
Moderately active: 40 percent of BMR = L%
Very active: 50 percent of BMR = L%
(e.g., for a somewhat active woman: 1,300 x 30% = 390)
- Add the two together to work out your daily calorie needs.
Pizza Fit'n Free
Are you on a diet and miss great tasting pizza? With Pizza Fit'n Free you never have to give up pizza again!
With an average 7″ pizza containing over 600 calories and 20 grams of fat, dieters have been advised to avoid pizza in order to effectively lose weight. By creating a pizza that deviates from the stereotypical pizza, Pizza Free provides a product that American dieters are able to consume while still maintaining their strict diet regimens. Pizza Fit'n Free is the first and only pizza that contains zero grams of fat.
With Pizza Fit'n Free you don't have to feel guilty about enjoying a great tasting pizza anytime!
Order Online now and start enjoying pizza again!
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 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:
“Your past does not equal, nor does it dictate, your future.”
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.