Dotti's Weight Loss Zone
October 9, 2009


Welcome! A Letter From the Heart Quotes to Lift Your Spirits Beverage
Salmwiches Food
Motivation Food Finds

Pig in
a Pinwheel

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


Hello my friends.  Hope this newsletter finds you all well.  I've just celebrated my 53rd birthday with my family and best friends.  It was a wonderful birthday that reminded me of how truly blessed I am. 

It's time to go fill that favorite glass of yours with sparkling ice water and settle into your comfy chair.  Don’t forget to bring that great smile Smile of yours.

I would like to share with you an article that my dear Al wrote for our June 2008 newsletter.  It's called "A Letter From the Heart" and I think you'll agree with me that it's worth reading again.  ~ Hugs! Dotti 

A Letter From the Heart
           By Al Coon

This time I thought I would simply share a letter I wrote for a friend. I hope you don't mind.

Dear Friend,

I heard that you were struggling with your weight loss journey, and that you might be thinking about giving it up. I do understand why you might want to do that, but if you wouldn't mind I would like to add a few thoughts because I care about you.

Controlling your weight is a difficult thing. When you struggle in life, your body sends your mind false messages, telling it that you need food when you really need love, peace, a quiet walk by a stream, or a happy conversation with a friend.

Eating starts off wonderfully, that explosion of flavor when your stomach has been clamoring for food, especially something with lots of calories. But in the end there is the scale, that over-full feeling, and more letting out of the belt or moving to a larger size of clothes.

Giving up is easy, especially when things are hard to manage. But giving up is also hard. You have to face the results day after day and then you have nowhere to turn except to return to the struggle.

As your friend I don't want to preach to you; I am a fellow struggler and not qualified for the food pulpit. No, I just want you to know that it matters what you do, that you matter to me. I know that it isn't easy, and I know you want to be successful. I also want you to know that I want you to be happy!

Struggle is never easy, whether it is the struggle of a young bird trying to break out of his shell so he can meet his mother for the first time, or a commuter fighting to make it to work on time. Life is a struggle and it always will be. but you are worth the struggle! Is there anything more wonderful than watching that bird break out of his shell? He is fighting for life and it makes us feel happy to see that spirit within that little creature's heart.

How much more wonderful is it to see a dear friend refuse to give up and to struggle for health and a worthwhile goal?

It would be wonderful if I could make this an easy path for you to walk. I would do that in a minute if I could. But in this universe, in this reality, that is not possible. But I can tell you that you are not alone, and that it matters that you are fighting for your health and your happiness. Far more than any bird, your efforts have cheered my heart—not because they were hard or painful efforts...just the opposite—but because they represent your desire to be happy and your willingness to fight for life. The little bird is going to be successful, and the shell will not keep him locked up. Neither will you be stopped by the challenges before you!

My friend, your successes touch many others, and they touch me. Your struggle is my struggle and when you do well, it cheers my soul. When you fall, my heart watches in agony for you, hoping and wishing that you will soon get up and return to the sky on your beautiful wings.

I don't have all the answers to make your journey simple, but I do have a hand to reach out to you in friendship, whether to celebrate a success, or to help lift your spirit when you are down.

Life is good if you believe it is good—don't we always believe it is good for that little struggling bird?

I believe that life is very special for you, and I am pulling for you, rooting for you, to struggle and to succeed—I believe in you my friend, and I know you will be successful, if not this very day, then soon, on another near and bright day.

Your friend, and fellow struggler,

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Quotes to Lift Your Spirits

“I wake up every day with the realization that this is it, that there's only one shot at this life and I can either enjoy the ride and live it to its fullest and to my highest potential or I can stay the way I am.”

“The food you eat today dictates the body you have tomorrow.”

“Discipline is remembering what you want.”

Beverage Calorimeter

Calories Per Fluid Ounce

      —As you can see below when you drink your calories they can really add up!

          125 Creme de Menthe
          100 Coffee Liqueurs
            85  100 Proof Liqueurs
            60  Manhattan, Martini
            40  Nonalcoholic Eggnog, Table Wines
            30  Ice Cream Shake, Sherry
            25  Champagne, Dry White Wine, Frozen Yogurt Shakes
           20  Whole Milk, Fruit Juices (Cranberry, Grape, Prune), Fruit Smoothies
          17   Fruit Punch
          15  2% Low Fat Milk, Fruit Juices (Apple, Grapefruit, Orange), Orange Sodas,
                      Lemonade, Orange Breakfast Drinks
          12  Regular Colas, 1% Low Fat Milk, Beer
          10  Skim Milk & Buttermilk (made with skim milk), Flavored Coffees,
                      Sweetened Tea, Coffee w/cream & sugar, Lite Beer
            0  Water, Sparkling Waters w/o added sugar, Club Soda, Perrier, Diet Sodas,
                      Unsweetened Tea & Coffee

Resource: ~~Dr. Jo's Dining Lean by Joanne V. Lichten, RD, PhD

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.
    (I am listening regularly now and look what is happening!)
  • 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.

Click Here to Listen Matt Hoover


How easy is this?  I love the easy, quick recipes in this book.  I've bought a copy for my son also, and he's even tried a recipe or two already.

Serves: 4


  • 6-oz can boneless, skinless pink salmon
  • 1/2 cup light chive-and-onion cream cheese
  • 8 - 8" flour tortillas
  • 1 cup chopped green bell pepper; 1 onion, chopped; 1/4 tsp ground black pepper

How to Make It

Spread the cream cheese on the tortillas.  Evenly divide the salmon, bell pepper, onion, and ground black pepper among four of them.  Squash another tortilla onto each.  Cook each in a dry skillet over medium heat for 3 minutes per side, or until golden.  Cut each into 4 wedges.

Per Serving: 349 cal/9g fat/3g fiber/51g carbs/884mg sodium/20g protein *7.5

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

Food Substitutes

Below are a few alternatives to your high-calorie food choices (calories are average per serving).

Instead of....  Food
Try this...  Food
Large burger
Regular burger
Large fries
Small fries
Thick-crust pizza
Thin-crust pizza
Creamy French dressing
Oil & vinegar dressing
Deluxe ice cream
Low-fat ice cream
Chocolate shake
Low-fat chocolate milk
Fruit salad in heavy syrup
Baked potato w/sour cream
Baked potato w/nonfat yogurt
Chicken breast with skin
Chicken breast without skin
Fried egg
Poached egg
Chicken noodle soup
Chicken broth
Tuna with mayonnaise
Tuna with yogurt

Resource: ~~ K-I-S-S Guide to Weight Loss

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

“It’s not about how good you are but how bad you want it!”
       ~~Author Unknown

“The miracle isn’t that I finished the race, the miracle is that I had the courage to start!”
       ~~Author Unknown

Comic Relief

How to Cancel Out Your Diet

I started my spring diet last night. I poured myself a beer, and then I put a slice of lemon in it. This works because everybody knows that if you put a slice of lemon into a drink or squeeze it onto food, it cancels out the calories. The acid dissolves them. Same goes for lime and Vitamin C.

Here are some other dieting tips:

  • If you fill a small bowl with potato chips and eat it, then fill it again, it contains fewer calories than if you fill a large bowl once.

  • Same thing with cake. Several small pieces of cake don't add up to one large piece.

  • You need dessert for a well-balanced meal because it speeds up digestion, which prevents you from absorbing too many calories.

  • Food contains fewer calories if you eat it standing up. This means it's not fattening if you lick the bowl standing at the kitchen counter or eat a sandwich walking around the house.

  • Also, anything you eat standing in line at the supermarket doesn't count.

  • The same goes for eating at the bulk food containers.

  • Size 8 isn't what it used to be. Manufacturers are skimping on fabric, so a size 10 now is really the same thing that a size 8 used to be.

  • If you're having a busy day, you're allowed to eat anything you want and it won't count.

  • You can lose weight just by watching the Olympics or an action show.

  • Also, watching an Oprah show on weight loss causes you to be thinner.

  • Frozen yogurt contains no calories at all.

  • Liquid calories aren't as dangerous as regular food calories. Liquid doesn't stay in the body long enough for the calories to leech out into your body.

  • In fact, beer is the only liquid that actually contains calories, and lemon takes care of that.

  • "Lite" beer is calorie-free.

  • Food isn't nearly as fattening if you eat it fast.

  • On the other hand, chewing uses up a lot of energy and burns calories, so if you eat slow, it's also not fattening.

  • Any kind of crackers that say "wheat" on the label aren't fattening.

  • Eating your children's leftovers doesn't count because it's a shame to waste food.

  • A salad and a buttered hard roll cancel each other out, so there's no calorie intake if you eat them at the same meal.

  • Also, Diet Coke cancels out everything you've eaten all day.

  • Getting a new hairstyle makes you thinner.

  • So does impulse shopping.

  • Lettuce causes cancer because of that stuff they spray on it.

  • Same thing with other vegetables.

  • It's rude to let others eat alone.
    • If you share a candy bar with the dog, you can have another one.

    • If your husband arrives home late from work and you've already eaten dinner with the children, it would be impolite not to eat again with him.

  • Eating oatmeal cookies is the same as having breakfast. It's the right thing to do.

  • Any product with a health claim on the package is OK. That means if you see a gallon of ice cream that says "natural" on the box, it's good for you, even if it contains "natural fat".

  • Honey is less fattening than sugar because it's "natural".

  • Thinking hard counts as exercise. It's as good as low-impact aerobics.

  • Gossiping is like high-impact thinking and burns even more calories.

  • Eating just half of anything - even a three-pound chocolate bar - shows you're a serious dieter. You deserve a reward, so it's OK to eat the other half.


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    Enjoy a cocktail and still stay on your Program


    A Creed to Live By

    Don't undermine your worth by comparing yourself to others.
    It is because we are different that each of us is special.
    Don't set your goals by what other people deem important.
    Only you know what is best for you.
    Don't take for granted the things closest to your heart.
    For without them life is meaningless.
    Don't let your life slip through your fingers by living in the past or for the future.
    By living your life ONE DAY AT A TIME you live all the days of your life.
    Don't give up when you still have something to give.
    Nothing is really over until the moment you stop trying.
    Don't be afraid to admit that you are less than perfect.
    It is this fragile thread that binds us to each other.
    Don't be afraid to encounter risks.
    It is by taking chances that we learn how to be brave.
    Don't shut love out of your life by saying it is impossible to find.
    The quickest way to lose love is to hold it too tightly
    and the best way to keep love is to give it wings.
    Don't dismiss your dreams.
    To be without dreams is to be without hope.
    To be without hope is to be without purpose.
    Don't run through life so fast that you forget not only where you have been,
    but also where you are going.


           ~~author Unknown

    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: Don't forget to register if you haven't already done so.

    Food Finds

    Here are a few more foods I tried this week. I hear variety is the "spice of life" so why not try something new this week.

    • Jimmy Dean D-Lights, Turkey Sausage Muffin, 1 muffin
      [260 cal/8g fat/2g fiber/29g carbs/790mg sodium/18g protein] *5.5
    • Banquet Crock-Pot Classics, Hearty Beef & Vegetables, 2/3 cup
      [140 cal/6g fat/4g fiber/15g carbs/620mg sodium/12g protein] *2.5
    • Smartfood Popcorn Clusters, {chocolate cookie caramel pecan}, 1 pkg (1 oz)
      [120 cal/2g fat/5g fiber/24g carbs/75mg sodium/<1g protein] *1.5 (2)

    "If what you're working for really matters, you'll give it all you've got."
           ~~Nido Qubein

    “You can’t change the past but you can change your future.”

    Pig in a Pinwheel

    Makes: 30


    • 5-oz can chunk lean ham, drained
    • 1/3 cup reduced-fat cream cheese
    • 2 - 8-oz cans reduced-fat refrigerated crescent roll dough
    • Add 1/2 cup chopped onion and 1 tsp dried oregano

    How to Make It

    Preheat the oven to 375 degrees.  Mash the ham, onion, and oregano into the cream cheese.  Separate the dough into 8 rectangles; squish up the remaining perforations to seal. Spread an equal amount of the ham'n'cheese mixture over each rectangle.  Roll up each rectangle, starting at the short end.  Cut each into 4 slices.  Place on a cookie sheet and squash slightly.  Bake for 15 to 20 minutes, until golden.

    Per Pinwheel: 75 cal/4g fat/0g fiber/7g carbs/170mg sodium/2g protein *2

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

    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!
      • Cashews are not sold in their shells because the oil that surrounds the shell is highly irritating to the skin, and peeling the nuts by hand can cause blisters.
      • Unlike vinyl records, a CD begins playing near the center and spirals outward toward the edge.
      • A cockroach has two brains. [I say, "who cares?" to this one!]
      • Ronald McDonald is considered the second most recognizable character in the world, after Santa Claus, and ahead of Mickey Mouse.

    Resource: ~~Little-Known Facts About Well-Known Stuff 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—

    "Never give up....every effort you make brings you closer to your goal."
    —Kathleen Daelemans

    Newsletter Sign Up

    If this newsletter was forwarded to you, you can sign up for it yourself at:

    Dotti's Newsletter Subscription Page -

    (You can also unsubscribe from Dotti's Newsletter there.)

    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 [ ] 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…

    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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