|IN THIS ISSUE
|Quotes to Lift Your Spirits
||Did You Know
||Al's Essays on Weight Loss & Maintenance
||Copyright and Disclaimer
Veteran's Day is just around the corner so make sure you take the time to thank and hug a veteran on the 11th. I'm thankful they have been there to protect our freedom and country.
Some of my personal favorite vets are my Al, our sons LeRoy and Glenn, our best friend Jim, my brother Bob, and my brother-in-law Rob! Though they are both gone, my father and Al's father were vets as well. There are many more of them in our life who have also put their lives on the line for their country—and ours—in military service. Don't forget the ones you know!
Hope everyone had a great Halloween! Al and I had a blast decorating the house, getting dressed up in our costumes and greeting all the little ones at the door. What awesome costumes this year. We had about 50 kids and got rid of all our candy. Woo! Hoo!
I've been re-reading some of Al's articles that he's written over the years and I came across one that is very fitting as we enter the next couple of months of holiday celebrations. I hope that you will agree that it is worth repeating. Enjoy!
Let's go fill our favorite glass with sparkling ice water and settle into our comfy chair. Don’t forget to bring that great smile of yours.
The Selfish Angel
by Al Coon
Many would say that a "selfish angel" is a contradiction in terms: an oxymoron. To be selfish is to be concerned only for yourself, to the exclusion of others. That doesn't sound very angel-like does it?
We are taught from childhood that being selfish is wrong. In fact the uncaring, and often harmful psychopath is defined as someone who is totally selfish and has no real concern for anyone else whom he might harm. Again, that is not how we would expect an angel to act.
Angels, on the other hand, are said to take care of others, putting others first. That is the very opposite of being selfish. So, how on earth can anyone be a "selfish angel"? Can you put yourself first and still act like an angel?
Turn it around and think about how much good you can do for others if you are weak and tired? What can you accomplish if you are so out of shape you are exhausted by crossing the room? What if you were dead; what could you possibly do for others?
It doesn't even have to be that extreme. The more out of shape you are, and the less healthy you are, the less good that you can do for anyone. To be the best angel possible, you have to be healthy, vigorous, and active. And if you are not selfish with your time, putting yourself first in order to take care of your basic needs, you won't be up to being an effective "angel" for others.
So, the first step in becoming the best selfless person you can be is to be selfish first thing in the morning. When you wake up, have a checklist ready and waiting. You will have listed on it the things you want to make sure that you will do for today. You may have many more things listed, but you will need at least these three items:
- What will I eat today? Your first job will be to decide what you are going to eat for this one day. You will plan it out, and make sure you will have no major surprises for today. You will plan where you are going to eat, and what you are going to eat. If you need to prepare any of it, plan that too.
- What exercise will I do today? Once your doctor gives you the go ahead to exercise, make sure you do something each day. Plan it right away after you get up. Be selfish and don't let anything else come first. Write down what you are going to do, and when you are going to do it. Don't cheat yourself: you CAN do something. If part of your body is hurt, don't use it as an excuse; use another part of your body to get some exercise in. If your leg is in a cast, exercise your arms. Exercise your abdominal muscles. Do something.
- How much water will I drink and when? Set goals for the day: I will drink so many ounces by such and such a time, and so many ounces more by such and such a time.
The next thing to set in concrete is to never skip the checklist. Even if you know you are going to have a bad day, and you are going to fail to eat right, to exercise, or to drink your water, plan it anyway. Write down where you are going to fail and when.
"Planning to fail" is not a pass on doing what you need to do to take care of yourself. However, this is still a positive step! You are building a habit. It takes about 6 weeks to get a habit well started, and so you must never skip doing your checklist. By doing your checklist each morning, even if you plan to fail, you will still develop the habit of doing the checklist.
It may sound crazy at first, but think about how it will help you in the long run. If you are going to get up and do your checklist anyway, you will find it easier to write something positive down and aim for that, than to plan to fail over and over again. If you are truly aiming at reaching your goal weight, and at being healthier, at least part of you every day will want to do positive things. One bad day will not change that! But skipping the checklist can, because you might break the habit you are trying to create; and then you will fall back into your old "comfortable" ways again. We are going to break out of those old negative ways, and we will create some positive comfortable ways for our new selves.
Once you have done your checklist and planned your critical items for the day, then selfishly follow your plan. Start off by telling yourself, "No matter what, today I will follow my checklist plan." Don't even contemplate promising anything about tomorrow, or even think about what you are going to do tomorrow. Tomorrow is not yours. You can't control it, nor even touch it, except by what you do today. This very day is all you have. Make the most of it by promising yourself that for this day, you will selfishly follow your plan, with it being your top priority for the day.
If you find that your plan for today turns out to be uncomfortable and difficult, remember that the next time you make a checklist plan. Remember, don't shoot for the moon; set reasonable goals.
There is a common phrase that everyone has heard: No pain, no gain. This is incredibly destructive thinking for anyone on a weight loss journey. If you think you have to suffer each day by eating "rabbit food," and starving yourself, or by exercising yourself to death, you are going to fail. Period. Pain is a bad thing for our journey. We need to be comfortable. We need to be happy with what we are doing. We need to HAVE FUN! The food we choose must be tasty and filling. The exercise we do must be enjoyable.
Continuing in pain will ultimately drive our desire to succeed away, and we will give up. Sadly, we sometimes can stand the pain long enough to lose all the weight we wanted to lose, but then we give up and put all the weight back on with "added interest" for our trouble. So, from the start we are going to agree: pain is out.
So, our checklist plan will contain only food that we like, and only exercise that we enjoy. By looking around, today there can be found an amazing selection of tasty foods, and even desserts that can fit into your plan. There has never been a time when planning a tasty on program meal or snack was easier.
For exercise, we should pick something that we really like. Sometimes a team sport is good, because there is a social side to it, and we don't want to let our team down by not showing up. Group activities like a hiking club can help motivate us. Or if you prefer solo activities; just make sure that you don’t pick something you hate to do, and then expect to go out and do it each day for the rest of your life.
Another thing to consider, something that you might find to be boring by itself could be dressed up. If you don't think walking sounds fun, what about walking while reading? Many people do that on the treadmill. Perhaps walking while listening to an audio book, or some music could make it fun. Or maybe you could take an audio recorder with you and talk into it, saving your thoughts that you can use later for planning out your day, or even for writing a book.
By daily following your checklist plan you will reap these rewards:
- Over time you will move your weight down to your goal weight.
- You will then maintain your weight at your goal weight for the rest of your life.
- You'll have more energy and desire to do more things of all kinds.
- Be in the best possible position to do the most good for the most people.
Just think: being a selfish angel can be one of the most selfless acts you can perform.
Wishing you the very best,
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
“View your problems as opportunities. When it is dark enough you can see the stars.”
“Don't let the scale be your reason for living each day.”
“Change the mind, and the body will change itself.”
Another Important Lesson
Always remember those who serve.
In the days when an ice cream sundae cost much less, a 10-year-old boy entered a hotel coffee shop and sat at a table. A waitress put a glass of water in front of him.
"How much is an ice cream sundae?" he asked.
"Fifty cents," replied the waitress.
The little boy pulled his hand out of his pocket and studied the coins in it. "Well, how much is a plain dish of ice cream?" he inquired. By now more people were waiting for a table and the waitress was growing impatient.
"Thirty-five cents," she brusquely replied."
The little boy again counted his coins. "I'll have the plain ice cream," he said. The waitress brought the ice cream, put the bill on the table and walked away.
The boy finished the ice cream, paid the cashier and left. When the waitress came back, she began to cry as she wiped down the table. There, placed neatly beside the empty dish, were two nickels and five pennies - You see, he couldn't have the sundae, because he had to have enough left to leave her a tip.
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!
The "Enjoying Weight Loss"
hypnosis CDs help me to be the
best I can be on Program. ~Dotti~
This is a great tool to
help you stay motivated,
focused, and positive.
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.
Seasoned Snack Mix
3 cups Rice Chex
3 cups Corn Chex
3 cups Cheerios
3 cups pretzels
2 tsp Worcestershire
2 tsp butter-flavored sprinkles
½ tsp garlic powder
½ tsp seasoned salt
½ tsp onion powder
In a 15 in x 10 in baking pan, combine cereals and pretzels. Lightly coat with nonstick cooking spray; drizzle with Worcestershire sauce. Combine the remaining ingredients and sprinkle over cereal mix. Bake at 200 for 1½ hours, stirring every 30 min. Cool completely, store in airtight container.
Serving Size: 1 cup
Per Serving: 115 calories/1g fat/1g fiber/0g cholesterol/400mg sodium/25g carbohydrates/3g protein
Resource: ~~ DWLZ Recipes; thank you Fourcorp1
Easy Recipe Makeovers
How many of you would love to have some helpful tips from nutritionists to help you convert your favorite fat-laden recipes into tasty, low-fat dishes? I know I would love to be able to do that to some of my favorite ones.
Below are 10 tips from a group of nutritionists.
- Add a pinch of fresh or dried rosemary to water when steaming vegetables; this brings out their flavor without adding fat or calories.
- Use 2 egg whites or ¼ cup egg substitute instead of a whole egg. This works well in most recipes.
- In baked goods, substitute nonfat yogurt, applesauce, pureed fruits, or fruit juice for butter and oil.
- In casseroles, tacos, and the like, use ¼ cup sharp cheddar instead of 1 cup of a blander fat-free cheese, for the same calories and lots more flavor.
- Use 1 cup skim milk instead of 1 cup whole milk, and you'll save 57 calories and 8.3 grams of fat. This works in nearly any recipe.
- When baking with chocolate, substitute 3 tablespoons cocoa powder and 2 teaspoons oil for 1 ounce unsweetened baking chocolate.
- Use nonstick spray instead of butter to grease skillets and baking pans.
- Try butter-flavored granules, such as Butter Buds or Molly McButter on veggies and noodles. [I love the I Can't Believe It's Not Butter Spray!]
- Substitute ¼ cup low-sodium broth for 1 tablespoon butter when you sauté.
- Experiment with vinegars, tomato juice, and lemon juice. Ingredients like these will add a lot of flavor to stir-fries, salads, and soups without adding any fat.
Resource: ~~Prevention's Guide, Low-Fat Living
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.
“Persevere and you will win the prize.”
“You get whatever you settle for.”
The Lies We Tell Ourselves
Most of the calories in bread are in the crust, which I feed to my dog.
The sauce leftover on the plate (or bowl or container) has at least 20% of the total calories of the dish in it.
The crumbs from the cookies that fall to the floor contain at least 20% of the total calories of the cookie.
The peanut butter left on the spoon after I measure it is at least an amount equal to ¼ of the size of the spoon (doesn't count if you lick the spoon).
When I do some little exercise (like while waiting for something to cook in the microwave) I burn 1 calorie per second despite the fact I don't burn that much on the elliptical at way high intensity.
If you store your chocolate on a high shelf the calories will jump out because they are afraid of heights.
If you eat it with your fingers, it doesn't count.
Vegetables are good for you. Chocolate is a vegetable.
If a cookie is broken, all the calories leak out.
Things the same color have the same caloric value; therefore Vanilla ice cream has the caloric value of Cauliflower.
If I steal a _____ (cookie, chocolate, graham cracker, etc) from my daughter's plate, it only has ½ the calories because the whole snack wasn't intended for me.
If I stand up in the kitchen and eat one cookie/spoonful of peanut butter/piece of cake, it doesn't count because I burned calories walking to the kitchen and standing.
If you're just eating the chips at the bottom of the bag that are all broken, 100 of them = 1 unbroken chip.
A glass of juice or lemonade is way better than a can of soda…even if they actually have the same number of calories and nearly the same amount of sugar.
Any calories in a margarita are killed by the alcohol.
Dark chocolate is a health food.
A "bite" isn't big enough to have any caloric value (i.e. a bite of my daughter's cookie, a bite of my husband's pizza, a bite of anything and everything from the buffet or mini-dessert tray . . .)
There are no calories in Christmas cookies!!! (It's part of the magic of Christmas, you know.)
Resource: ~~Various sources; thank you to all who contributed
Baja Bob's Cocktail Mixes
~ Home of the Original Sugar-Free Margarita Mix
popularity of the Weight Watchers Diet, combined with Baja Bob's incredible taste, has helped to push this cocktail mix leader into the mainstream.
Baja Bob's 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.
Enjoy a cocktail and still stay
on your Program
8 oz spaghetti
2/3 cup fat-free chicken broth
1 onion, diced
3 oz lean Canadian bacon, sliced into thin strips
2 cup sliced mushrooms
1 cup frozen peas
1 oz Parmesan cheese, grated
2 tbsp nonfat sour cream
Cook spaghetti according to package directions.
Bring broth to a boil in a nonstick skillet. Add onions and cook, stirring often, for 3 minutes. Add bacon and mushrooms and cook, stirring often, until mushrooms are soft, 5 to 8 minutes.
Add peas and heat through. Remove from heat; stir in Parmesan and sour cream. Toss with hot pasta.
Per Serving: 329 calories/4.3g fat/5.1g fiber/17g cholesterol/425mg sodium
Resource: ~~ Prevention's Guide, Low-Fat Living
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.
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.
- Safeway Select Naturally Favored Raspberry Clusters Granola, ½ cup
[130 cal/3.5g fat/2g fiber/21g carbs/20mg sodium/3g protein] *2.5
- Yoplait Delights Parfait, Lemon Torte, 1 container
[100 cal/1.5g fat/0g fiber/16g carbs/80mg sodium/5g protein] *2
- Jell-O Mousse Temptations, Chocolate Indulgence, 1 container
[60 cal/3g fat/0g fiber/10g carbs/100mg sodium/2g protein] *1.5
- Jell-O Mousse Temptations, Caramel Crème, 1 container
[60 cal/3g fat/0g fiber/9g carbs/135mg sodium/1g protein] *1.5
- Tootsie Pops, Chocolate, Limited Edition, 1 pop
[60 cal/0g fat/0g fiber/15g carbs/0mg sodium/0g protein] *1
"You can't change the past but you can ruin the present by worrying over the future."
“Do you choose to simply know the path, or do you choose to walk it?”
"A Practical Approach to Healthy Eating"
EatSmart Precision Pro ~
Multifunction Digital Kitchen Scale
with Extra Large LCD
and 11 Lb. Capacity
I was introduced to this wonderful company a couple of weeks ago. The EatSmart Precision Pro Multifunction Digital Kitchen Scale is one of the best I've seen of its kind and their economical $25 price tag will fit most budgets. The LCD is easy to read. The Tare Feature lets you subtract the weight of any plate or container. This scale has Auto-Calibration and a 3-minute Auto-Turnoff feature, which I love. It is compact with an easy two-button operation and measures in ounces, pounds, grams, and kilograms.
If you are in the market for an excellent kitchen scale why not try this one. I highly recommend it and can guarantee that the people at EatSmart Products will stand behind them. I can tell you that I've paid a lot more for some of these features and this scale has them beat in quality and functionality. Now is the time to get nutritionally aware of what you are eating and this scale will do exactly that.
You can read more about this scale and their other products at their website:
Makes 6 servings
1 cup canned pumpkin
1 cup flour
1 tsp baking powder
1 tsp cinnamon or allspice (I like Pumpkin Pie Spice)
1 tbsp sugar (Splenda is great)
3 egg whites
1½ cup skim milk
½ cup water
Mix all together and cook as you would regular pancakes. Three 4½ - 5 inch pancakes equal 1 serving.
Serving Size: Three (3) 4½ - 5 inch pancakes
Resource: ~~ DWLZ Recipes; thank you Cynthia
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… Below are some familiar movie stars and their real names. You can certainly see why some changed their names.
Resource: ~~Did You Know
- Anne Bancroft (Anna Maria Italiano)
- Ashley Judd (Ashley Tyler Ciminella)
- Bela Lugosi (Be'la Ferenc Dezso Blasko)
- Carole Lombard (Jane Alice Peters)
- Cary Grant (Archibald Alexander Leach)
- Charlton Heston (John Charles Carter)
- Cher (Cherilyn Sarkisian)
- Dean Martin (Dino Crocetti)
- Fred Astaire (Frederick Austerlitz)
- Ginger Rogers (Virginia Katherine McMath)
- Jean-Claude Van Damme (Jean-Claude Camille Francois Van Vaerenbergh)
- John Denver (Henry John Deutschendorf, Jr.)
- John Wayne (Marion Michael Morrison)
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 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:
"Every time you are tempted to react in the same old way, ask if you want
to be a prisoner of the past or a pioneer of the future."
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.