Hi everyone! Here we are getting ready to sit down for another fun visit together. I hope everyone had a wonderful couple of weeks. Al and I had a stressful couple of weeks with Al’s surgery, which I’m happy to report was a success and he is recovering nicely. Thank you all for your kind words of love and support during this time.
The 23rd was Al’s birthday so won’t you join me in wishing him a very
I’d like to talk to you today about defining a healthy diet. I’ll bet we all have differing views on what we consider healthy. Wouldn’t you agree? We’ll find out shortly.
Let’s go fill our tall glass with sparkling water and find our most comfy chair to settle in for our visit. Don’t forget to bring that great smile of yours.
Defining a Healthy Diet
What exactly is a healthy diet? First, you must make sure you are embarking on a healthy lifestyle and diet that you can live with forever; one that will last. What will that be for you? For me, it’s making sure I’m eating food that is low in fat, high in fiber and nutrients and within my calorie/Points allotted for the day. This will ensure I’m healthy, happy and most of all, staying on my Program.
We all know the only way to lose weight is to eat fewer calories than our bodies need for the basic functions and daily activities. If I overdo on my calories one day I try and make up for it the next day. I run my Program usually on a day-to-day basis. If I have a special occasion planned like a picnic or party, I try to eat less the few days before and after to accommodate the extra calorie intake the day of the activity. This is easiest for me when trying to keep my calories where they need to be to lose weight for the week.
Losing weight is not easy. I don’t think I’m alone in that thinking. There are two major components, which, when combined, are the best way to lose weight. They are reducing your calorie intake and increasing your activity.
Reducing your calorie intake is something you have to do if you want to see the scale move on down. Cutting the fat in your diet is a good way to reduce calories and improve your health immensely. Did you know that fat contains more than double the calories than carbohydrates and protein? Many fatty foods contain saturated fats, which increase your levels of bad cholesterol, which is very dangerous to your health.
Most of the foods out there that you like have lower-fat equivalents that really don’t taste that different from the higher-fat varieties. Check the labels. You’ll find quite a difference in the calories and the fat content. Al and I have been drinking skim milk for over a decade. We used to drink only whole milk, but over time, we have grown to dislike the taste of it, because we learned to enjoy the healthier, low-calorie skim milk. No one was more surprised than we were to find out that we could do that.
If you cannot go the reduced-fat/non-fat way, then why not try substituting some of your favorites. Instead of 30 calories per tablespoon for sour cream, try a tablespoon of plain low-fat yogurt, which has only 9 calories. How about those sandwich dressings: Per tablespoon, Mayonnaise has 100 calories, ketchup 16 calories and mustard has 5 calories. I love the Dijonnaise, which comes in at 5 calories. What a difference in calories per sandwich! See how easy it is to reduce calories from your daily diet?
As for salad dressing, I always “fork it.” I don’t care for many of the lower-fat varieties, so I get the flavor of real bleu cheese dressing by not pouring it onto the salad, but dipping my fork into it instead. A very good trick, which gives me the flavor I am looking for—without the calories I am trying to avoid.
How many of you like fish? My dear Al doesn’t, but he loves his beans and other protein that I’m not that fond of so we work it out. I love fish, especially Tilapia. Very healthy and low-calorie.
The general rule of fish is that the lighter the meat’s color, the lower the fat content. Cod, flounder, and other white fish have 1 gram of fat per 4-ounce serving. Four ounces of pale fish—like catfish, pink salmon, and swordfish—have 5 grams of fat. Dark fish like bluefish, red salmon, and mackerel have 16 grams of fat per 4 ounces. As you can see, it’s very important to read the labels. You’ll be surprised at what you find.
Another great way to cut fat is to always remove all visible fat from food before cooking. Remove the skin from chicken before you cook it, and don’t be afraid to remove some of the meat in the process when removing that fat. It’s much better to lose some of the meat than to leave any of the fat. Your arteries will appreciate it.
As for getting your activity in, well that’s just something you are probably going to have to plan. Make it as fun as you can and remember, playing with the kids IS activity. Try and get some activity in everyday, whether it’s a short walk or just wrestling around with the kids. If you want to speed up your loss on the scale, increase your activity, but don’t overdo it, because just the opposite will happen. You’ll get sick and tired of exercise and quit. Then what do you have? No exercise.
You can do this. Take baby steps to your healthy lifestyle. Try a new food that is lower in fat; maybe once a week. Get out there and move a little everyday. You’ll soon see you’ll be living the healthy lifestyle, which includes a healthy diet.
Have an awesome couple of weeks and keep smiling.
Until we meet again.
Vitalicious® Vitamin-fortified, delicious, better-for-you baked goods
Vitalicious® VitaTops, VitaMuffins and VitaBrownies are delicious. They are healthy, taste great and
fit within any program you are using to attain your healthy
new lifestyle. ~ Dotti
Try Vitalicious® muffins today! They come in at 1 point on Weight Watchers and are the perfect snack.
Quotes to Lift Your Spirits
“Don't let the scale be your reason for living each day.”
“You can't make someone else's choices. You shouldn't let someone else make yours.”
~~General Colin Powell
“You can't change the past but you can ruin the present by worrying over the future.”
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.
Benefits of Laughter
Believe it or not there are some major physiological benefits, in addition to the perhaps better known psychological benefits, of humor and laughter. I’m sure you can feel how good your body feels when you are laughing. The benefits of laughter counteract the negative physiological problems of the classic stress response.
Let’s take the following for an example. You are angry and a stomachache has developed from your anger. If you had been laughing instead of being angry, your laughter would of caused your body to secrete an enzyme that protects your stomach. Negative reactions to stress make your blood pressure rise, perhaps dangerously, yet after you laugh, your blood pressure and heart rate go down. Amazing, isn’t it?
Benefits of Laughter
Resource: Don’t Get Mad, Get Funny by Leigh Anne Jasheway
- Increases antibodies in saliva that combats upper respiratory infections
- Has positive benefits on mental functions
- Improves ventilation, thus helping reduce chronic respiratory conditions
- Decreases serum cortisol, thus providing an antidote for the harmful effects of stress
- Reduces blood pressure and heart rate
- Secretes an enzyme that protects the stomach from forming ulcers
- Liberates interleukin-2 and other immune-boosters
- Helps the body fight infection
- Conditions the abdominal muscles
- Relaxes muscles throughout the body
- Releases endorphins which provide natural pain relief
- Aids in reducing symptoms of neuralgia and rheumatism
- Changes perspective
- Helps move nutrients and oxygen to body tissues
- Makes you feel good
This was a lot of FUN! I had a 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!
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.
Acorn squash has 3 different colors to their skin: orange, dark green, or tan. Press the acorn squash all around to make sure it doesn’t have any soft spots. This will help you pick a good-tasting one. Store the squash in an airy dry spot for up to 3 weeks. Do not refrigerate.
- 1 large acorn squash (about 1 ½ lbs), cut into quarters (remove seeds)
- 1/8 tsp ground cinnamon
- 1 tbsp heavy cream
- 1/8 tsp salt
- 1/8 tsp ground black pepper
- 1 tbsp honey
- Preheat oven to 400 degrees. Arrange the squash skin side down in a baking dish.
- Sprinkle the squash with the cinnamon, salt, and pepper and drizzle with the honey.
- Bake uncovered for 50 to 60 minutes or until browned at the edges, and very tender when pierced with a fork.
Per Serving: 66 cal/0g fat/2g fiber/17g carbs/77mg sodium/1g protein *1
Resource: ~~Prevention Fiber Up, Slim Down Cookbook
Winning Over Those Food Cravings
Have a craving for something unhealthy? Want those chips NOW? Why not try some of these tips to help you deal with those unhealthy food cravings:
- Don’t ever be without your water
- If you’re leaving the house, make sure some healthy snacks go with you (place in single-serving size baggies)
- Go for a walk; it will help with the food craving, the stress, and it will burn calories
- Make sure you eat your three meals a day with a healthy mid-afternoon (when I most need the pick-me-up) snack
- Keep your foods high fiber to help stabilize your blood sugar; helps control hunger too
- Call a friend and have a nice visit; calorie-free and enjoyable
- Write down when you have a craving and what the craving is for; tracking is a good way to help control the cravings
- Never eat the unhealthy food from the package; control your portions.
- Write down some healthier alternatives to your cravings; instead of ice cream try frozen yogurt, instead of chips and dip why not try some baked chips and salsa.
Let’s face it, cravings are going to come and go. With the above tips and some of your own, you can control how you are going to react to those cravings. Whatever you do, stop feeling guilty and blaming yourself for giving in to your food cravings. That will only make your mood worse and increase your need for serotonin, which results in more unhealthy eating.
Software You Can Use! — And Now Available Online!
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
. 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
, 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
is a wonderful new option! You make the choice, but you win either way.
“There is no great success without great commitment.”
“When the world says, ‘Give up,’ Hope whispers, ‘Try it one more time.’”
You Know You’re a Weight Watcher when:
- You accidentally swallow toothpaste and wonder how many POINTS it had in it.
- You stand in the aisles at the grocery store with your WW Points Finder figuring POINTS before you buy.
- You feel your collar bone/ribs/hip bones and think you need to call 911 because something must be broken.
- Everyone at your lunch table is asking you to figure the POINTS on their lunch.
- You threaten to put your cat on WW.
- You figure the POINTS on cough syrup.
- Your child says there are too many POINTS in something s/he doesn't want to eat!
- You don't want to share ANY of your food with anyone because you've measured it and know exactly how many POINTS are in it.
- You know where every public restroom is wherever you go . . . you need it after drinking all that water!
- You realize "gram" is a four-letter word.
- You weigh yourself before and after the bathroom just to see how much of a difference it makes.
- You don't mind "seeing stars."
- You ask your WW leader to bring in a curtain so you can weigh-in naked.
- Your child gets an "A" in English for turning your journal in as a book report.
- You convince the grocery store owner to organize the food aisles according to POINTS values.
- You hang your 5-pound bookmarkers from your car antenna.
- You replace your college diploma with your 50 lb. magnet (now which one is actually tougher to achieve?)
Baja Bob's Cocktail Mixes
~ Home of the Original Sugar-Free Margarita Mix
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!!!
You Can Because You Think You Can
Everything is possible when you believe it's possible.
It's your mind that sets your limits.
What you envision you can do, you can do.
What your mind can conceive and believe,
your mind can achieve.
Success is actually a state of mind.
Start thinking of yourself as a success.
Believe in yourself.
Know in your heart,
that you can do the job you've set out to do.
If you think you can, you can.
Recipe for Fitness
1 oz of courage
2 c of desire
1 long-term goal
6-7 short-term goals
20 tsp of stamina
1 heaping tbsp of qualified guidance
Mix these ingredients together with a little perspiration. Now, turn up the heat for and on-track fitness program leading to better health. Servings good for a lifetime of active living. See your fitness club or community center for details today. Recommended for 3-6 helpings per week for all age groups.
Resource: ~~Thank you Marie!
PENNY'S LOW FAT DESSERTS
Just for you:
——Rave Reviews because they taste the best!
15% off Assorted Muffin Box
and Emily's Medley Cookies
(white chocolate with cranberry and oatmeal)!
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
Foodbuzz.com: Dessert Lover
Facebook: Penny's Low Fat Desserts
Cookies (2 pts.): Chocolate with Peanut Butter, White Chocolate with Cranberries, Peanut Butter, Chocolate Chip, Oatmeal Raisin
Tops (1pt.) & Muffins (2 pt.): Almond Poppy, Carrot Raisin, Apple Cinnamon, Orange Cranberry, Chocolate-Chocolate Chip
Penny's Really Taste Best!
Email Penny: Penny@PennysLowFatDesserts.com
“Just wanted to let you know that they arrived and your desserts are FABULOUS!! 8-) My husband thinks so too…
Thanks again for all your help. We will definitely be ordering again, and I know quite a few of my buddies that will love your desserts too! Can't wait to share your site with them! 8-)”. ---Shannon W., customer
“Your body keeps an accurate journal regardless of what you write down.”
“Start doing what's necessary, then do what's possible, and suddenly – you'll be doing the impossible!”
Fruited Turkey Salad
- 1/4 cup plain low-fat yogurt
- 3 tbsp low-calorie mayonnaise
- 3 scallions, thinly sliced
- 1 tbsp cider vinegar
- 1/4 tsp salt
- 1/4 tsp freshly ground pepper
- 1 large apple, cored and finely diced
- 2 cups cubed cooked turkey or chicken breast
- 2 carrots, shredded
- 2 celery stalks, thinly sliced
- 8 cups salad greens
- In a large bowl, whisk together the yogurt, mayonnaise, scallions, vinegar, salt and pepper.
- Add the apple and pear; toss to coat.
- Add the turkey, carrots and celery; toss again.
- Place the greens on a platter or 4 plates, then top with the turkey salad.
149 cal/6g fat/6g fiber/26g carbs/330mg sodium/25g protein *2.5 (3)
Resource: ~~Thank you Tania
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…I learned a few here!
Resource: ~~Ultimate Book of Useless Information by Noel Botham & The Useless Information Society
- In Indiana, there is a town named Santa Claus (I wanna live there!)
- Desire Street, in New Orleans, runs directly alongside and parallel with Piety Street.
- The town Spa, which gave its name to mineral springs everywhere, is located in Belgium.
- Grand Rapids, Michigan, was the first city in the U.S. to put fluoride in its water supply.
- 38% of North America is wilderness.
- Tasmania has the cleanest air in the inhabited world.
- New Zealand is the only country that contains every type of climate in the world.
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:
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.
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…
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.