Dotti
 Dotti's
     Newsletter
Dotti's Weight Loss Zone
September 7, 2009

IN THIS ISSUE

Welcome! That Darn
Scale!
Quotes to Lift Your Spirits High- and Low-
Cholesterol
Foods
Tuna
Pot Pie
Watermelon Comic Relief Motivation Food Finds

Watermelon
Smoothies
DWLZ Cookbooks Did You Know Al's Essays on Weight Loss and Maintenance DWLZ Updates Newsletter (un)subscribe Goodbye Copyright and Disclaimer

Welcome

Hi everyone! Can you believe it is September already? Most of the kids have started back to school already or will be on Tuesday.  The summer flew by!

Today I would like to talk a little about how the number on the scale has so much power on our Journey.  I know I'm not alone in letting the scale dictate to me what my mood is going to be for the day.   

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 Smile of yours.



That Darn Scale!
           By Dotti

We have all had our battles with that little object—The Iron Monster, aka The Scale—that we let determine whether we are a success or failure on this Journey. One thing I know for sure is that the scale is inanimate—it doesn’t have feelings; it’s just a cold piece of machinery. Yet, we let it control how we are going to feel after weighing. Amazing, isn’t it?

Let’s think about this for a minute. Wouldn’t you like to have that power? Guess what? You do! That power is within all of us. We need to find that power and harness it.

The very first thing is to change your definition of Success on this Journey. Is Success only when you reach the end of the Journey? Remember you are never done with this Journey. It is your Journey for the rest of your life. You are developing healthy habits for your new healthy lifestyle. Is Success only when the scale shows you a loss? Success is every time you eat healthy, drink your water, exercise, help and support others on this Journey, laugh, be creative, and most of all, enjoy this Journey.

I know when you first start this Journey you want to set goals. That is a good thing as long as they are reasonable goals and goals geared towards changing your lifestyle to a healthy one. One of the goals is usually to weigh in once a week. The accountability is good. We do have to remember what I said above though; the scale is inanimate—no feelings. It delivers a number and that is all.

How many times have we said, "I worked hard all week staying on Program, drinking all my water, getting my exercise in and this is what I get? A gain? How can that be?" I know I have moaned that same thing at times. Then, what did we do? Yep, we went off program. It may have been only for the time it took to eat all those Twinkies or it may have been for the day or week. The point is, we let that scale tell us we were a failure.

Instead we should have been saying, "I will NOT let the number on the scale dictate to me what kind of Journey I’m having. I know I’m doing all the right things for my healthy lifestyle. The scale will catch up to my good behaviors." Then you need to reward yourself for a great On Program week—it should be a non-food reward: maybe a new paperback, bath salts, purse, or get a manicure or haircut. Reward yourself with something that makes you feel good and that’s relaxing. That gives YOU back the control of how you feel. Doesn’t it feel great? Sure it does!

You need to remember that you are a SUCCESS because you are on this Journey. You are a SUCCESS because you are not quitting, no matter what! You are a SUCCESS because you are taking care of YOU. No machine can tell you otherwise. Positive thoughts—if you can’t muster some up for yourself go to our Message Board and get some from others on our Journey. We are all there to help each other. It’s a wonderful thing—love, support, laughs, and lots of  Hugs! .

Have an awesome couple of weeks and keep smiling. Smile

Until we meet again.

Best wishes,

          Hugs! Dotti



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Quotes to Lift Your Spirits

“The optimist is wrong as often as the pessimist.  But he has a lot more fun.”
       ~~Anonymous

“Great works are performed not by strength but by perseverance.”
       ~~Samuel Johnson

“Cheerfulness is the best promoter of health and is as friendly to the mind as to the body.”
       ~~Joseph Addison



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.



High- and Low-Cholesterol Foods 

Al and I both have high-cholesterol and need to watch what we eat.  Below is a list of some of the high-cholesterol foods that you need to avoid as much as possible.  I've also added a list of some of the low-cholesterol foods that would be a much better choice for your cholesterol levels. 

High-Cholesterol Foods - avoid as much as possible

Meat, Fish, and Poultry

  • Fatty cuts of beef, pork, ham, veal, and lamb
  • Duck and Goose
  • Organ meats (kidney, liver, heart, sweetbread, and brain)
  • Luncheon meats and canned meats
  • Sausage

Dairy Products

  • Whole milk
  • Evaporated whole milk
  • Creams (sour, whipped, half-and-half, ice cream, and whole-milk or cream cheeses)
  • Egg yolks
  • Butter and Margarine

Bread and Cereal

  • Commercial muffins, doughnuts, and coffee cakes
  • Biscuits and butter rolls and buns
  • Mixes containing whole milk, butter and eggs
  • Corn bread, garlic bread, white, Italian and French bread
  • Crackers and croissants
  • Granola cereals

Desserts and Snacks

  • Pies, pastries, cookies, cake (commercial included)
  • Puddings and Cocoa butter
  • Whipped cream and Ice cream
  • Fried foods and Snack foods
  • Potato and Corn chips
  • Coconut

Low-Cholesterol Foods - a healthier way to eat

Meat, Fish, and Poultry

  • Chicken and turkey, without the skin
  • Fresh fish, including flounder, cod, bass, sole, perch, haddock, halibut, salmon, trout, tuna, carp and pike
  • Tuna and salmon, packed in water (stay away from the oil-packed!)
  • Lean ground meat
  • Very lean cuts of beef, pork, ham, and veal

Dairy Products

  • Nonfat or skim milk and low-fat buttermilk
  • Evaporated nonfat milk
  • Spreads made with plant stanols (Smart Balance or Benecol)
  • Egg substitutes and egg whites
  • Low-fat cottage cheese and yogurt
  • Cheeses made from skim milk
  • Low-fat cheeses and sour cream

Bread and Cereal

  • Whole wheat bread, pumpernickel bread, rye bread, and cracked wheat bread
  • Bread sticks and rick cakes
  • Matzo
  • Whole-grain and bran hot and cold cereals
  • Homemade muffins and biscuits (made with olive or canola oil and egg whites)
  • Whole wheat, oat, or bran English muffins and nonfat bran muffins
  • Whole wheat pita and soda crackers

Desserts and Snacks

  • Home-baked pastries and pies, made with nonfat milk, liquid olive or canola oil, and egg whites
  • Commercial gelatins and cocoa
  • Angel food cake
  • Sherbet, nonfat ice cream, or frozen yogurt
  • Cookies, cakes, and puddings made with monounsaturated oil and nonfat milk
  • Pretzels, nonfat hard or soft and nuts
  • Jelly, jam, honey and marmalade
  • Fruits and vegetables
  • Natural peanut butter, made with peanuts only

Other Low-Cholesterol Foods

  • Whole-grain pasta, noodles, and rice
  • Vegetables, raw or cooked without sauces, butter, or margarine
  • Legumes (chick peas, soybeans, lentils, and baked beans)
  • Tea, coffee, and sugar-free carbonated drinks


Resource: 100 Weight Loss Tips That Work by Fred A. Stutman, M.D.



Click Here to Listen Matt Hoover
This was a lot of FUN! Smile 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.

To listen to STREAMING AUDIO

Click Here

To DOWNLOAD the MP3 file

right click THIS LINK
and select Save Target.




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!

Enjoying Weight Loss

The "Enjoying Weight Loss"
hypnosis CDs help me to be the
best I can be on Program. ~Dotti~

Mental Toughness

FREE w/order

This is a great tool to
help you stay motivated,
focused, and positive.


Read our Review
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If you would like a power assist on your Journey I highly recommend the
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.




Tuna Pot Pie

I bought this cookbook for my bachelor son. After looking through it I bought myself one too.  It has some awesome quick recipes for those times when you are in a hurry to throw something together.

Serves: 4

Ingredients:

  • 2 - 6 oz cans low-sodium chunk white tuna (in water)
  • 11 oz can reduced-fat cream of chicken soup
  • 10 oz package frozen mixed vegetables
  • 5 reduced-fat refrigerator biscuits
  • 1 tbsp sodium-free herb seasoning
  • 1 tbsp honey

Preparation:

    • Preheat oven to 375 degrees.
    • In a bowl, mix the tuna, soup, vegetables, and seasoning.
    • Dump it all into a 1 1/2 quart casserole dish and top with pieces of the biscuits.
    • Bake for 40 minutes.

Per Serving: 260 cal/4g fat/4g fiber/29g carbs/1,034mg sodium/27g protein *5

Resource: ~~A Man, A Can, A Plan from Men's Health


Watermelon

I love watermelon and have been eating my share of it lately.  It's delicious and rehydrating.

Water makes up 92 percent of the fruit; can you believe that?  It is a great fruit for rehydrating yourself.  Watermelon has a high GI [Glycemic Index] (72) but a low GL [Glycemic Load] (10), because of its high water content. Watermelon is loaded with nutrients, low in calories and sodium, and virtually fat-free.  What more could you ask for?

Watermelon contains vitamin C, which makes it a very healthy diet food.  The seeds contain essential fatty acids and protein, so if you juice watermelon, be sure to leave the seeds in.  Surprised? Me too!

The vitamin C and beta-carotene in watermelon help protect your skin against premature aging.  Nutrients found in watermelon include: vitamins B5, C, beta-carotene, folate; calcium, magnesium, phosphorus, potassium.

Resource: ~~The Top 100 Diet Secrets by Anna Selby




Software You Can Use! — And Now Available Online!

A Note Weight Commander

The 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. Smile





“I am not afraid of storms as I am learning to sail my own ship.”
       ~~Louisa May Alcott

“Increasing success, lasting love and vibrant health are practical miracles within everyone's reach.”
       ~~Dr. John Grey


Comic Relief

Diet Totals 758-Pound Loss

I have dieted continuously for the last two decades and lost a total of 758 pounds. By all calculations, I should be hanging from a charm bracelet.

I have done a lot of kidding around with Weight Watchers, but it is the only organization in which I ever lost a great deal of weight. But I fought them.

Every Tuesday morning, a group of us had to "weigh in" before the lecture. Our ritual was enough to boggle the imagination. We got together a checklist of precautions before we actually stepped on the scale.

Bathroom? Check. Water pill? Check. Have you removed underwear, wedding rings, nail polish? Check. Set aside shoes and earrings? Check.  Are you wearing a summer dress beneath your winter coat? Check.

The first week I stepped on the scale and my instructor said, "You have gained." (Next week, I cut my hair.)

The next week, she said, "You have lost eight ounces, but that is not enough." (I had the fillings in my teeth removed.)

The third week, I had dropped a pound, but my instructor was still not pleased. (I had my tonsils taken out.)

Finally, she really chewed me out. She accused me of not sticking to the diet and not taking it seriously. That hurt.

"I didn't want to tell you," I said, "but I think I am pregnant."

"How far?" she said coldly, clicking her ballpoint pen to make a notation on my card.

"Possibly three days," I said.

She glowered. "Any other excuses?"

"Would you believe I have a cold and my head is swollen?"

"No."

"How about I was celebrating the Buzzard's Return to Hinckley, Ohio, and had butter on my popcorn?"

She tapped her pen impatiently on the card and stared at me silently.

"Lint in the navel?" I offered feebly.

"How about first one at the trough?" she asked dryly.

I learned quickly never to argue with a woman who had the scales on her side.

I saw my old instructor the other day and she eyed me carefully and said, "When are you returning to class?"

"As soon as I have my appendix removed," I said returning her gaze.

I'm not sure, but I think I heard her moan.

       ~~Erma Bombeck


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Enjoy a cocktail
and still stay on your Program

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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!!!



Motivation

Look on the Bright Side

For every negative that consumes your happiness,
Affirm two positives that sustain you.
For every "should’ve" you wish you’d done,
Acknowledge something you’re glad you did.
For every loss that has altered your world,
Count from it something you have gained.
For every limit that has ever beset you,
Consider your possibilities.
You can’t always change the way things are,
But you can change the way you wish to see them.
Never stop looking
For the brighter side and beyond.

       ~~from The Language of Positive Thinking by Eric T. Moore


Food Finds

I don't know about you but I am always looking for new ways to mix up my variety of foods I eat.  Here are a few more food finds for you to try.  I especially loved the Chunky Healthy Request Grilled Chicken & Sausage Gumbo.

  • Campbell's Chunky Healthy Request Grilled Chicken & Sausage Gumbo, 1 cup
    [140 cal/3g fat/3g fiber/21g carbs/410mg sodium/8g protein] 2.5
  • Amy's Organic Soups, Low Fat Minestrone, 1 cup
    [90 cal/1.5g fat/3g fiber/17g carbs/580mg sodium/3g protein] 1.5
  • Smart Food Popcorn Clusters, Chocolate Cookie Caramel Pecan, 1 pkg
    [120 cal/2g fat/5g fiber/24g carbs/75mg sodium/0g protein] 2



“Your body keeps an accurate journal regardless of what you write down.”
       ~~Anonymous

“Start doing what's necessary, then do what's possible, and suddenly—you'll be doing the impossible!”
       ~~Anonymous


Watermelon Smoothies

Serves: 6

Ingredients:

  • 6 cups coarsely chopped seedless watermelon
  • 1 cup lemon sherbet
  • 12 ice cubes

Preparation:

    • Place half the watermelon in a blender; cover and process until smooth.
    • Add half of the sherbet and ice; cover and process until smooth.
    • Repeat.
    • Serve immediately in chilled glasses.
Per Serving: 83 cal/1g fat/1g fiber/18g carbs/15mg sodium/1g protein *2

    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!
    • When the name Alan Smithee is credited as a film's director it means that the real director has disavowed the project and does not want his or her real name to be used.
    • Bulls are color-blind and cannot see red.  It is the bright color and motion of the cape that causes them to charge.
    • No word in the English language rhymes with month, orange, silver, or purple.
    • Maine is the only state whose name is just one syllable.
    • Podunk is in Massachusetts.
Resource: ~~Who Knew? by David Hoffman
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!
You can find Al's Essays on Weight Loss and Maintenance at:





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:

The DWLZ Website News & Updates forum—


US restaurants updates are on my Restaurants TOC page—


Canadian restaurants updates are on my Canadian
Restaurants TOC page at—






Consider the postage stamp: its usefulness consists in the ability
to stick to one thing till it gets there. —Josh Billings .



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Dotti's Weight Loss Zone

And please don't forget to come and visit DWLZ!   Open 24 hours!

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.


Goodbye

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…

Hugs! Dotti   


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.

*Whenever 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.





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