IN THIS ISSUE
||Tools for a Successful Journey
||Quotes to Lift Your Spirits
||Healthy Grocery List
||Silky, Creamy Butternut Squash
||Candy Servings Equal to 100 Calories
||What's in Season ~ Fruits & Veggies
|Ways to Relieve Stress
||Did You Know
||Al's Essays on Weight Loss and Maintenance
||Copyright and Disclaimer
Good afternoon my friends. How are you all doing this week? I've had a stressful couple of weeks. Al was scheduled for surgery today but it has been rescheduled for next week because of poor planning on the hospital's part. It is not life-threatening surgery but it is a very stressful time for Al and I. The surgery being put off a week was not what we needed. On top of that, I had cancelled a quick trip down to Portland to see my little sister and my nieces and nephew as they were going to be there for a week (flying in from Virginia) because of the timing of the surgery. I have never met my youngest niece who is 8 years old. We also had to cancel a visit from one of our dear Zonie friends was planning on visiting the time of the surgery. All in all, it's been a rough couple of weeks.
Today we are going to be talking a bit about how we can gather as many tools for our Journey as possible and not be afraid of trying new things to enhance or help our healthy lifestyle.
Okay, it's time to grab our tall glass of water and settle in our comfy chair for a nice visit. Don’t forget that great smile of yours.
Tools for a Successful Journey
I don't know about you but I'm always looking for different tools for my Journey. It's good to have different tools to get you through the rough spots or to just "mix it up" a bit. By tools, I mean always look for new information, willingness to try different foods, try tracking your calories instead of Points, instead of working out at the gym try water aerobics for a month, you get the picture. Try different things. Mix it up. It keeps your Journey fun, exciting, challenging and easy!
When I finally received my daybed Al gathered the tools and supplies he'd need to put it together. He then got started putting it together for me and I can tell you it was easy when he had what he needed, or might need, to complete the task at hand. After Al got the bed put together for me I promptly put a blanket and quilt on it and thought it looked quite nice. A couple of weeks later I was ready for a change. I know, I know. I was bored with the look and thought it wasn't quite right. So, I purchased a really nice comforter ensemble, which really gave the room the look I wanted.
Tools. Supplies. Change. New ideas. Looking for new ways to "mix things up". Sound familiar? Of course it does. These things are important on our Journey. After all, this is our Journey of a lifetime. We would get bored and in a rut doing the same things day in and day out. On our Journey things get tough at times. I've hit many bumps in the road in the last 10+ years on my Journey and I've taken the wrong exits many times. I'm sure it will happen again.
Along the way I've picked up different tools for my Journey. Some were good tools and very useful, when I used them, and some were not so useful for me. I am willing to try new things to help keep my Journey fun, interesting and challenging. I am learning new things as I live my healthy lifestyle. If I'm stuck and cannot seem to budge due to lack of interest, motivation, or boredom then I look for other ways to enhance my lifestyle to keep it moving in the healthy direction.
I don't know if many of you are aware of the many free online tools available to you. I've listed some below. These are just a few of the free online calculators to help you on your Journey. There are many different websites with similar calculators and most are free for you to use whenever you wish.
Free Online Health Calculators & Nutritional Databases
Calories Burned Calculator - you choose the activity, total minutes doing the activity, and your weight.
Target Heart Rate Calculator - you choose the activity, total minutes doing the activity, and your weight.
Food Database - you type in the food category and then the food and up comes the nutritional label.
Weight Maintenance Calculator for Women - you input the info and the calculator will come up with the amount of calories to maintain your weight.
Weight Maintenance Calculator for Men - you input the info and the calculator will come up with the amount of calories to maintain your weight.
Body Mass Index - find out your BMI with this calculator
Healthy Weight Calculator for Women - determines your healthy weight for your height
Healthy Weight Calculator for Men - determines your healthy weight for your height
The Longevity Game - a fun question & answer game that finishes with your 'lifestyle' and how long you'll live [I ended with a 'healthy lifestyle' and was projected to live to age 79]
There are many websites for motivation and support. As I am sure you know, I am very partial to Dotti's Weight Loss Zone I really love all my Zonie friends on our Message Board! I absolutely love Michael's Weight Commander program, and my dear Al uses it all the time—Michael has an awesome understanding about our Journey and he makes it fun and exciting to track your Journey.
One of the most important tools that I have ever used is my Enjoying Weight Loss Hypnosis CDs by Dr. Roberta Temes. I have them available to me whenever I need that extra motivation or push in the right direction when I've gotten complacent on Program. It's the best 10-15 minutes I've ever taken for myself and when I'm done listening to Dr. Roberta I'm in a better place.
How about trying new foods? Yes, this is a tool of sorts because we all know, if you are not eating the right foods most of the time, you are not going to be as healthy as you'd like. I am one that can eat the same thing day in and day out but I've learned on this Journey that trying new foods can be very satisfying. I never thought I'd love fresh mushrooms and onions. I can't get enough of them now. The same with cottage cheese and yogurt. YUM! If I had never tried them I would still be saying YUCK! Now, I keep my pantry and frig stocked with a variety of foods instead of the same things (which was not a long list, I tell you).
A good scale, measuring cups and spoons, freezer containers in 4 oz and 8 oz sizes are all tools that belong in your kitchen. I'm still looking for the motivation to take one day a week to make a couple of different meals and freezing them for the week. I've done it in the past and it's an awesome way to have dinner on the table in 15 minutes, which is my way of cooking dinner! I mark the containers with the total Points and I'm good to go when I pull it out of the freezer.
What kind of Journal are you using? Is it a plain old notebook or is it a pretty Journal, which brings a smile to your face when you look at it? Use some cool stickers to reflect your mood. Make it your Journal, one that you can't wait to write down whatever details of your Journey you want - along with what you ate and drank for the day.
One of the best tools is writing down your goals, how you are planning to accomplish them, and then checking them off. Maybe track collecting some rewards for hitting milestones on your Journey. (Non-food like a new book, nail polish, candle, bath salts, etc). Looking back on what you've written is a great way to keep focused on what you want on this Journey. Make sure to leave a couple pages so you can add ideas, rewards and new challenges along the way. Better yet, keep a separate Journal for this so you're free to express yourself anytime you want.
A tool that is most important to me on this Journey is my support system. If you don't have a good support system in place you are setting yourself up for failure. Whether it's going to your Program meetings, visiting and posting on your favorite message board or getting your support from your family and friends (all three would be great!) it's a tool that keeps on giving. When you're struggling or down your support system will be in place to help and support you. When you are doing great, you'll be there to offer your help and support in any area they need it.
How about the tools that help you get your activity accomplished. When you go to water aerobics make sure you've bought a swimsuit you feel good in (okay, so let's make it a swimsuit you can live with ) and get yourself a comfy pair of water shoes. Going to the gym? Same thing goes. Wear a nice sweat outfit (buy a NEW one, you deserve it) and invest in a good pair of sneakers. What about getting yourself a nice bike to bike around your neighborhood? You don't have to ride all the time but when you want to the bike is there. Are you walking for your exercise? Make sure your walking shoes are good ones so that you'll continue walking and not quit because your feet hurt from bad shoes. You are worth the investment.
An anchor is another tool that is very useful and one that I have used at different times on my Journey. I have a silver bracelet that I like that says: God grant me the serenity to accept the things I cannot change; COURAGE to change the things I can, and wisdom to know the difference. It is printed just like that with the COURAGE in big letters and bold in the middle of the bracelet where I can see it clearly. I look at that and I know I'm on Program and will stay on Program. An anchor can be anywhere from a piece of jewelry, a stone you rub, stuffed animal, picture - whatever triggers your mind to stay on your Journey.
I'm sure all of you can come up with many more tools for your Journey. Don't be afraid to try new things; you might just find you like them. It doesn't hurt to have alternatives when we are struggling or bored with what we are doing. Get out there and try new foods. That was a real eye-opener for me. Things I used to hate as a kid I absolutely love now as an adult. Isn't it amazing how we like to stick to what we know and like?
Why not try something different this week. You'll be surprised how much fun it will be and you never know, you might just like it.
What a wonderful way to spend the afternoon. I do hope you'll have a wonderful couple of weeks and keep smiling.
Until we meet again.
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Quotes to Lift Your Spirits
“When you take responsibility for your actions, you give yourself immeasurable power.”
“If it is to be, it is up to me.”
“My life tomorrow will be the result of my attitudes and the choices I make today.”
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.
Healthy Grocery List
|Green Beans||Peas||Mixed Vegetables
|Carrots||Chicken Breasts||Fruit Juice Bars
|Other Frozen Foods:||
|Black Beans||Tomatoes||Marinara Sauce
|Other Canned Foods:||
|Lean Hamburger||Pork Chops||Steaks
Grains & Cereals:
|Whole Grain Bread||Whole Grain Pasta||Whole Grain Cereal
|100% Fruit Juice||Sparkling Water||Tomato Juice
Dairy and Eggs:
|Low Fat Sour Cream||Low Fat Milk||Cheddar Cheese
|Butter||Low Fat Cream Cheese||Colby Cheese
|Herbs and Spices||Sesame Oil||Low Fat Dressings
|Mustard||Low Fat Mayonnaise||Honey
|Garlic||Low Sodium Soy Sauce||Walnuts
|Pumpkin Seeds||Mixed Nuts||Almonds
|Pecans||Flax Seeds||Olive Oil
This was a lot of FUN! I had wonderful visit with Matt Hoover, and I hope you will let me share it with you. We visited for nearly an hour (55 minutes), and talked about a lot of things concerning weight loss, Matt and his wife Suzy winning 1st and 3rd place on "The Biggest Loser," (Wow!), marriage, kids, and our Journey to better health. Matt, a fellow listener to Dr. Roberta's Enjoying Weight Loss Hypnosis CDs, is hard at work, training for the 2009 Ford Ironman World Championship in October and we are all pulling for him!
Matt is personable, and knows what it is like to face the struggles with excess weight. As you will hear in the interview, he has a very practical approach to weight loss challenges, and is working extremely hard to be the best he can be.
Weight Loss is 90% Mental
Just like Matt Hoover, 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.
Silky, Creamy Butternut Squash
- 5 cups peeled, cubed butternut squash
- 1/2 tablespoon unsalted butter
- 1 tbsp heavy cream
- 1 tsp kosher salt
- 1 tbsp nonfat Greek yogurt (optional)
- Place the butternut squash and 2 inches of water in a large pot and bring to a boil over high heat.
- Reduce the heat to low, cover, and simmer until the squash is tender, about 15 minutes.
- Drain and mash. Add the butter, cream and salt and stir well.
- Serve garnished with the yogurt and basil, if desired.
97 cal/6.2g fat/3.1g fiber/9.7g carbs/1214mg sodium/3.6g protein *3.2
Resource: ~~100-Calorie Snack Cookbook by Sally Sampson
Candy Servings Equal to 100 Calories
Craving a candy bar or something sweet? Below are a few coming in at 100 calories, which will fit right into your program.
A good way to ensure you only eat the size listed above is to measure the serving out and freeze it (okay, not the marshmallows ).
- 1/2 Kit Kat bar
- 2/3 cup mini-marshmallows
- 29 M&M's
- 10 Peanut M&M's
- 1/3 Snickers bar
- 1/3 3 Musketeers bar
- 1/2 York Peppermint patty
When you get the urge pull out a piece. It will take a bit longer to savor since it's frozen.
Resource: ~~100-Calorie Snack Cookbook by Sally Sampson
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.
“Your own mental attitude is the one thing you possess over which you alone have complete control.”
“Remember: A positive attitude produces a positive perception and changes the situation for the better.”
Mom's Brownie Recipe—for those of you with kids I'm sure you will relate. I sure did!
Remove teddy bear from oven.
Preheat oven to 375. Melt 1 cup margarine in saucepan.
Remove teddy bear from oven and tell Billy “no, no.”
Add margarine to 2 cups sugar.
Take shortening can away from Billy and clean cupboards.
Measure 1/3 cup cocoa.
Take shortening can away from Billy again and bathe cat. Apply antiseptic and bandages to scratches sustained while removing shortening from cat's tail.
Assemble 4 eggs, 2 tsp. vanilla, and 1-1/2 cups sifted flour.
Take smoldering teddy bear from oven and open all doors and windows for ventilation, and then take telephone away from Billy and assure party on the line the call was a mistake. Call operator and attempt to have direct dialed call removed from bill.
Measure 1 tsp. salt, 1/2 cup nuts and beat all ingredients well.
Let cat out of refrigerator.
Pour mixture into well-greased 9x13-inch pan. Bake 25 minutes.
Rescue cat and take razor away from Billy. Explain to kids that you have no idea if shaved cats will sunburn. Throw cat outside while there's still time and he's still able to run away.
Frosting: Mix the following in saucepan: 1 cup sugar 1 oz unsweetened chocolate 1/4 cup margarine
Take the darn teddy bear out of the @#$% broiler and throw it away—far away. Answer the door and meekly explain to nice policeman that you didn't know Billy had slipped out of the house and was heading for the street. Put Billy in playpen.
Add 1/3 cup milk, dash of salt, and boil, stirring constantly for 2 minutes.
Answer door and apologize to neighbor for Billy having stuck a garden hose in man's front door mail slot. Promise to pay for ruined carpet. Tie Billy to clothesline.
Remove burned brownies from oven.
Baja Bob's Cocktail Mixes
~ Home of the Original Sugar-Free Margarita Mix
Note from Baja Bob's
Sugar Free California
Mudslide Mix Singles
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 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
and still stay
on your Program
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!!!
10% off Assorted Muffins and Carrot Raisin Muffins!
The Essence of Motivation
Imagine yourself standing on the roof of a 25-story building and there is an eight-inch wide metal beam running straight across 15 feet of open space to another roof. Looking down, you catch your breath at the hundreds of feet between yourself and the ground.
Now, would you willingly walk across that beam for fun? Most of us would not even consider doing that.
What if someone offered you $50 to try it? No way?
What about one million dollars?
What if a man was holding your child over the edge on the other side and about to drop him?
“Motivation is based upon internal priorities. You are willing to risk anything for something that you sufficiently treasure. Success comes when, and only when, you value the rewards you will receive highly enough to motivate you to do the work that needs to be done in order to reach it.”
What's in Season ~ Fruits & Veggies
Summer — June, July, August
Resource: ~~Fruits & Veggies, More Matters
PENNY'S LOW FAT DESSERTS
——Rave Reviews because they taste the best!
Cookies = 2 pts.
Penny's is so good, they're
available at select
Whole Foods Markets
$18 Sampler, free shipping
(5 TOPS, 3 cookie flavors)
Follow me on Twitter: http://twitter.com/PennysLowFatDes
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
Penny's Really Taste Best!
Email Penny: Penny@PennysLowFatDesserts.com
I can't say enough good things about these delicious desserts…You can also find Penny's LF Desserts at select Whole Foods OR you can purchase the Sampler Pack for 18 buckaroonies!
Try out Penny's! You WON'T be disappointed. So moist and delicious! EVERYTHING you would want a healthy cookie or muffin top to be. Fresh? Yep! Delicious? Yep! Healthy? Darn straight!”
Julie P. - Food Reviewer and Blogger
“Any fact facing us is not as important as our attitude toward it, for that determines our success or failure.”
~~Norman Vincent Peale
“Plant positive thoughts in your mind and expect a harvest of great possibilities.”
Ways to Relieve Stress
Stress is so common among us and so dangerous to our healthy lifestyle. Below are a few ways to relieve the stress that enters our lives.
- Schedule some quiet time for yourself: Even if it's only 10 or 15 minutes, make sure it's time to yourself, with no interruptions. Put on some relaxing music and think of happy things or just rest to revitalize yourself.
- Get some sleep: Make sure you get enough sleep (this one I have trouble with). Try setting up a bedtime routine to relax your body to sleep (some stretches, soothing bath or a relaxing book - try to stay away from thrillers).
- Move: Take a walk. If you can't get out for a walk try putting on some music and dance, dance, dance around your living room. Make sure you do something you like or that is fun because if it's not you'll be stressing about getting in your exercise which is what we are trying to avoid. Walking is one of the most powerful stress-reducers.
- Laugh: You've heard the saying that "Laughter is the best medicine"; well, guess what, it is! See a comedy or read the comics. Go to the park and watch the young toddlers interact with each other. You'll be laughing and enjoying it so much you won't want to leave.
Resource: ~~the little book of dirty diet tricks by Carole Bodger
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…these are too funny!
- On the label of a British children's cough medicine - Do not drive a car or operate machinery.
- On an American Airlines packet of nuts - Instructions: Open packet, eat nuts.
- On the label of a British bread pudding - Product will be hot after heating.
- On a Sears hair dryer - Do not use while sleeping.
- On a Swanson frozen dinner - Serving suggestion: Defrost.
- On a packet of British peanuts - Warning: Contains nuts.
- On the label of the Nytol sleeping aid - Warning: May cause drowsiness.
—The scary part is that they have found that some people have actually needed each of these instructions/warnings.
Resource: ~~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 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:
Consider the postage stamp: its usefulness consists in the ability
to stick to one thing till it gets there. —Josh Billings .
Newsletter Sign Up
If this newsletter was forwarded to you, you can sign up for it yourself at:
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.