IN THIS ISSUE
||Why Exercise in Water?
||Quotes to Lift Your Spirits
||100-Calorie Vegetable Servings
||Tomato & Peach Salad
||Did You Know
||Al's Essays on Weight Loss and Maintenance
||Copyright and Disclaimer
Hi everyone! It’s July, over halfway to Christmas. Can you believe it? We’re having some warm temps but the AC is taking very good care of us.
How many of you have tried water aerobics? How about walking in water? I have, and I love it. There are many reasons why, which we will be discussing today during our visit.
Let’s find that comfy chair, grab our tall glass of water and settle in for a nice visit. Don’t forget that great smile of yours.
Why Exercise in Water?
—Why Mermaids Are Thin
As I stated above, I have done water aerobics and absolutely love it. It’s refreshing, easy on the joints and so much fun! For those of us with arthritis or other medical issues, exercising in water is a great way to exercise your body with little impact on your joints but still works your heart and major muscle groups. This is also a great way to exercise if you are dealing with low back pain or a pregnancy. Water buoyancy helps give you the support that reduces the stress of carrying your weight. Another benefit of water aerobics is that you will be less likely to get injured, or to be achy and sore the next day after exercising. That is certainly on the plus side.
Water aerobics focusses on your cardiovascular fitness but most of the exercise routines can help you improve your balance, strength and flexibility. For those of you who have arthritis, as I have, exercising in water is a gentle way to move your joints and muscles. The warm water can help to decrease your stiffness and pain. If you are suffering from osteoporosis, water aerobics can also help build muscle mass and improve your balance and coordination, which can, in turn, help reduce the risk of falls.
When I first started water aerobics I was a little apprehensive about whether or not I could actually do it. I was also wondering just what water aerobics entailed.
First, don’t worry about whether you can do it or not. It’s amazing what you can do in water but can’t even attempt on land. The classes always supply floating devices so that you can concentrate on the exercise instead of staying afloat. My water aerobic class was done in the warm water pool at my local gym, not the big pool where the deep water was. In fact, I don’t care for deep-water aerobics. I prefer to be in control of the water, not the water in control of me, if you know what I mean. So, if you do not want to do the deep-water aerobics please find a class that offers water aerobic classes in chest-deep water. The water is usually kept between 82 degrees F to 86 degrees F.
Secondly, what is water aerobics? How many of you have done an exercise video, perhaps Jane Fonda, Richard Simmons or Kathy Smith? Simply said, water aerobics is like doing an exercise video, but in the water. During your water aerobic class your instructor will usually combine several techniques from land aerobics such as walking/running backward and forward, cross-country skiing, jumping jacks, while including arm movements in the routine.
Wikipedia, the free encyclopedia, gives this definition of water aerobics:
“Water aerobics or ‘waterobics’ is the performance of aerobic exercise in shallow water such as a swimming pool. In some areas it is known as AquaFit or ‘aqua aerobics’, and is a type of resistance training.”
Check out how many more calories you burn by walking or jogging in water. Amazing, isn’t it? These numbers are for a 30-minute workout. Most water aerobic classes are 45 to 60 minutes.
The Mayo Clinic states that if you do one hour of water aerobics you will burn the following calories, based on your weight.
- Land walking: 135 calories
- Deep-water walking; 264 calories
- Jogging on land: 240 calories
- Deep-water jogging: 340 calories
What are some of the health benefits from exercising in water? You will get aerobic benefits from water aerobics. You can burn 400 or more calories in a one-hour class. If you work out three times a week, you will achieve maximum fitness gains, which are listed below.
- 160 pounds ~ 292 calories
- 200 pounds ~ 364 calories
- 240 pounds ~ 436 calories
On top of the fitness gains look at the health benefits – better circulation, good cholesterol and weight loss (Woo! Hoo!). I think we need to throw fun in there too because I always have fun at my class and go away smiling. Why? Because the exercises are set to music, everyone is splashing around in the water, and I’m leaving feeling like a million dollars.
- Strength and toning. Moving in water requires 12 to 14 times more muscle resistance than land exercise.
- Flexibility and range of motion. It's easier to move your joints in water.
- Cardiovascular. Aerobic activity stimulates HDL (good cholesterol), while deep breathing increases the oxygen your body absorbs.
- Circulation. Warm water helps to increase blood flow. (This is the reason water aerobic classes are done in a warm water pool.)
- Weight loss. You'll burn more calories in water due to resistance. Walking for a half hour burns 135 calories on land or 264 calories through deep water.
- Endurance. You can exercise longer in water without getting overheated or tired.
The next time you are thinking about your exercise options why not put water aerobics on the table and try a class. You might find, like I have, that you love it!
I do hope you enjoyed our little visit today and I look forward to our next visit.
Until we meet again.
Resources: MyOptimumHealth.com and MayoClinic.com
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Quotes to Lift Your Spirits
“It's hard to fail; but it's worse to never have tried.”
“If you want what you do not have, you must do what you have not done.”
“Walk like you know where you're going and what you're going to do when you get there." (Even if you don't have a clue!)”
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.
100-Calorie Vegetable Servings
16 cups arugula|
2-½ cups asparagus
1-1/3 cups beets
3-½ cups sliced bell peppers
2-½ cups broccoli
1-½ cup Brussels sprouts
4-½ cups cabbage
4 medium carrots
3-1/3 cups cauliflower
5 cups celery
16 stalks celery
4/5 cup green peas
1 large head iceberg lettuce
3 cups cooked leaks
6-2/3 cups sliced mushrooms
4 cups raw rhubarb
14 cups raw spinach leaves
33 cherry tomatoes
10 plum tomatoes
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.
Low Fat Potato Salad
This is a great 100 snack! Tomatoes are filled with nutrients that protect against almost all cancers (especially stomach, prostate and lung). They are high in lutein (good for the eyes), which is best absorbed when eaten with a little bit of fat.
- 2 perfectly ripe peaches, cored and diced
- 2 beefsteak tomatoes, diced
- 2 tbsp chopped fresh basil leaves
- 2 tsp olive oil
- 2 tsp orange juice
- ½ tsp curry powder
- ½ tsp kosher salt
- Place everything in a bowl and mix to combine.
- Serve immediately or cover and refrigerate up to overnight.
Resource: ~~100-Calorie Snack Cookbook by Sally Sampson
- 105 cal/5.1g fat/3.2g fiber/15.1g carbs/588mg sodium/2.2g protein] *3
Below are some of my new food finds. I love finding different foods to try.
- Nature Valley Chewy Trail Mix Bars, Dark Chocolate & Nut, —1 bar
[140 cal/4g fat/1g fiber/25g carbs/100mg sodium/2g protein] *3
- Oroweat Sandwich Thins, Multi-Grain, —1 bun
[100 cal/1g fat/5g fiber/22g carbs/230mg sodium/5g protein] *1
- Hills Bros: Cappuccino, White Chocolate Caramel, —3 tbsp
[120 cal/4.5g fat/0g fiber/19g carbs/100mg sodium/2g protein] *3
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.
Calories That Don't Count
- FOOD ON FOOT. All food eaten while standing has no
calories. Exactly why is not clear but the current
theory relates to gravity. The calories apparently
bypass the stomach, flowing directly down the legs and
through the soles of the feet into the floor, like
electricity. Walking appears to accelerate this
process, so that an ice cream bar or hot dog eaten at
the state fair actually has a calorie deficit.
- TV FOOD. Anything eaten in front of the TV has no
calories. This may have something to do with radiation
leakage, which negates not only the calories in the
food, but all recollections of having eaten it.
- UNEVEN EDGES. Pies and cakes should be cut neatly
in even wedges or slices. If not, the responsibility
falls on the person putting them away to "straighten
up the edges" by slicing away the offending
irregularities, which have no calories when eaten.
- BALANCE FOOD. If you drink a diet soda with a candy
bar, they cancel each other out.
- LEFT-HANDED FOOD. If you have a glass of punch in
your right hand, anything eaten with the other hand
has no calories. Several principles are at work here.
First of all, you're probably standing up at a wedding
reception (see FOOD ON FOOT). Then there's the
electronic field. A wet glass in one hand forms a
negative charge to reverse the polarity of the
calories attracted to the other hand. It's not quite
known how it works, but it's reversible if you're left
- FOOD FOR MEDICINAL PURPOSES. Food used for
medicinal purposes never counts. This includes hot
chocolate, malted milk, toast and Sara Lee cheesecake.
- WHIPPED CREAM, SOUR CREAM, BUTTER. These all act as
a poultice that actually "draws out" the calories when
placed on any food, leaving them calorie-free.
Afterward, you can eat the poultice, too, as all
calories are neutralized by it.
- FOOD ON TOOTHPICKS. Sausage, mini-franks, cheese
and crackers are all fattening unless impaled on
frilled toothpicks. The insertion of a sharp object
allows the calories to leak out the bottom.
- CHILDREN'S FOOD. Anything produced, purchased or
intended for minors is calorie-free when eaten by
adults. This category covers a wide range beginning
with a spoonful of baby-food custard, consumed for
demonstration purposes, up to and including cookies
baked to send to college.
- CHARITABLE FOODS. Girl Scout Cookies, bake-sale
cakes, ice cream socials and church strawberry
festivals all have religious dispensation from
- CUSTOM-MADE FOOD. Anything somebody makes "just
for you" must be eaten regardless of calories because
to do otherwise would be uncaring and insensitive. Our
kind intentions will not go unrewarded.
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%
Enjoy a cocktail
Mudslides are delicious, creamy frozen coffee & chocolate cocktails usually made with rum or vodka. Unfortunately, they are also loaded with sugar, calories and carbs which leaves you feeling...well let’s be honest here... FAT. The average sugar-loaded Mudslide runs over 275 calories per cocktail!
Baja Bob pulled his last few hairs out trying to figure out how to make this one good enough to call his own. Baja Bob's new California Mudslide Mix contains real cocoa, coffee powder, and is sweetened with Splenda. The Mudslide mix has ZERO calories and ZERO sugar per serving! Note: The alcohol contains approximately 70 calories and 0 carbs per serving.
Take these mudslides with you anywhere. Each box comes packed with 10 single-serve powdered packets. Simply blend contents of packet with water, ice and your favorite alcohol to create a delicious California Mudslide!!!
The Obstacle in Our Path
In ancient times, a King had a boulder placed on a roadway. Then he hid himself and watched to see if anyone would remove the huge rock.
Some of the king's wealthiest merchants and courtiers came by and simply walked around it. Many loudly blamed the king for not keeping the roads clear, but none did anything about getting the stone out of the way.
Then a peasant came along carrying a load of vegetables. Upon approaching the boulder, the peasant laid down his burden and tried to move the stone to the side of the road. After much pushing and straining, he finally succeeded.
After the peasant picked up his load of vegetables, he noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the king indicating that the gold was for the person who removed the boulder from the roadway.
The peasant learned what many of us often forget…every obstacle presents an opportunity to improve our condition.
Spinach is a delicious leafy green, which is a wonderful slow-release energy food that helps keep hunger at bay.
Spinach is a natural laxative and aids liver function, neutralizing the toxins present in our bodies. The B vitamins found in spinach strengthen the immune system—fighting off infection—and they boost energy levels to fight long-term fatigue and stress. Its high potassium content regulates blood-fat levels.
The nutrients found in spinach are: vitamins B2, B3, B6, C, K; beta-carotene; folate; calcium; iron; magnesium; potassium; zinc; and fiber.
The oxalic acid contained in spinach can exacerbate kidney or bladder stones.
Resource: ~~The Top 100 diet Secrets by Anna Selby
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PENNY'S LOW FAT DESSERTS
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Our Cookies = 2 pts.
Penny's is available at some
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Cookies (2 pts.): Chocolate with Peanut Butter, White Chocolate with Cranberries, Peanut Butter, Chocolate Chip, Oatmeal Raisin
TOPS (1pt.) and Muffins (2 pts.): Almond Poppy, Carrot Raisin, Apple Cinnamon, Orange Cranberry, Chocolate-Chocolate Chip
- 2 firm pears, peeled, quartered lengthwise and cored
- 2 tbsp plus 2 tsp real maple syrup
- 2 tsp freshly squeezed lemon juice
- ½ tsp vanilla extract
- Pinch ground cinnamon
- Pinch kosher salt
Per Serving: 98 cal/0.2g fat/3.3g fiber/25g carbs/41mg sodium/0.4g protein] *1.5
- Preheat oven to 400 degrees.
- Place all of the ingredients in a bowl and toss well.
- Place the pears in a small baking pan and drizzle with the remaining liquid from the bowl.
- Transfer to the oven and roast until deep brown and tender, 30 minutes.
- Serve anytime, at whatever temperature.
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: ~~Little Known Facts About Well-Known Stuff by David Hoffman
- Grape Nuts are neither grape nor nuts; rather, they are made from wheat and barley. The inventor, C.W. Post, came up with the name because the cereal contained maltose (which he incorrectly thought was grape sugar) and because the distinctive flavor reminded him of nuts.
- The first athlete to appear on a Wheaties box was baseball great Lou Gehrig in 1924.
- A one-ounce serving of Cheerios contains 400 individual “O’s”.
- The idea behind FedEx originated in the 1965 term paper Fred Smith wrote for an undergraduate economics class at Yale University. He got a “C” for his efforts.
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:
Celebrate your success every day. Be proud of what you have accomplished and continue to envision the future you.
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.