Thanksgiving is just around the corner. Are you already planning your celebrations? If you are that's great because the earlier you plan the better you will be able to control what will be served.
The average gain between Thanksgiving and New Years is about 5-7 lbs. Of course, it's not one particular meal that puts on those extra pounds; it's the nibbling of all those delightful, wonderful-smelling foods that are always present to tempt you. Having all this food readily available is quite the food temptation that makes it very hard to stick to your program.
The most important thing you can do for yourself and your family during the holidays is to plan ahead and develop a strategy. What are some things we can do to help us stay on program while enjoying the holidays? I'll bet all of you have some great ones of your own. Here are a few that I've come across over the years.
You can cut your Thanksgiving Day calories in half and enjoy the traditional treats without the extra calories ~ Here are a few ideas to follow ~
♦ Pick a light lightener. Cool down your coffee with milk instead of cream and save 36
calories and 4.5
grams of fat, ounce for ounce.
♦ Use less whipped cream on top
of the pie. Use ¼ cup of the white fluff instead
of ½ cup to get the
♦ Make pumpkin pie lighter. Use egg whites instead of eggs. (Two egg whites can be
substituted for a whole
egg, a savings of 34 calories; 5 grams of fat, and all the
evaporated skim milk rather than whole milk and save 120 calories
and 16 grams
of fat per cup.
♦ Serve the vegetables naked. Veggies don't need a heavy, fat-laden, cheese sauce
♦ Whip sweet potatoes with apple
or orange juice instead of butter. This
traditional potato dish is all the
sweeter without those added calories.
♦ Use whipped butter, light margarine or I Can't Believe It's Not Butter Spray. You
can shave about one-third of the calories and
fat grams by using a tablespoon of
whipped butter rather than the same amount
of the stick variety. Since it is "whipped"
with air it spreads more
easily, so you may even be able to get by with less. Light
margarine has only 50 calories per tablespoon. Lastly you can spray on a few sprays
of I Can't Believe It's Not Butter spray which has only 1.25 calories per spray.
♦ Mix less fat into the stuffing
and scoop less onto your plate. For every
tablespoon of butter you remove
from grandma's recipe, you can eliminate 108
calories and 12 grams of fat. Substitute
chopped apples and pears for a healthy,
moist, sweet flavor. (She'll never know!)
♦ Undress the turkey. Take
the skin off to strip away almost half the fat and a chunk
of calories. Six
ounces of the bird with the fatty overcoat provide 357 calories and
grams of fat. Cutback to only four ounces skinless, and you're down to less
than 195 calories and 6 grams of fat. Bonus tip: Eat less turkey; you'll
use less gravy.
♦ Skip the cheese and crackers. One ounce of brie cheese on three crackers hauls
in over 150 calories and almost
10 grams of fat. That's more than a roll with butter!
Save your calories for
the good stuff, like stuffing or dessert. If hors d'oeuvres are
a must, go with
raw vegetables and a low-fat dip.
♦ Roast some chestnuts over an
open fire. At only 70 calories and less than 1 gram
of fat per ounce, chestnuts
are wickedly low in fat. Compare that to 169 calories and
almost 15 grams of
fat for the same amount of mixed nuts.
Here are a couple of my favorite recipes for Thanksgiving. Here is a great pumpkin pie alternative that I have every year. It's delicious, tastes like pumpkin pie and is a lot less in calories.
We will be spending Thanksgiving with LeRoy at Tammy's house, an annual tradition that we love and look forward to every year. We will also be doing our Black Friday tradition early in the morning and then a nice breakfast out. LeRoy will again be our protector and runner of the packages back to the car. Oh, he is also a lot of FUN!
“Treat yourself with as much care and respect as you'd give to someone else. Then you'll be operating with a full cup.”
Thanksgiving Food Values
Garlic mashed potatoes, ½ cup *4
Pumpkin pie, 1 slice *9
Turkey leg with skin, 4 oz *6
Green bean casserole, 1 cup *5
Candied sweet potatoes, ½ cup *4
Canned cranberry sauce, ½ cup *4
Cooked skinless turkey breast, 4 oz *4
Bread stuffing, ½ cup *3
Gravy, ¼ cup *2
Mashed sweet potatoes, 1 cup *4
Apple Pie, store-bought, 1 slice *7
Pecan pie, store-bought, 1 slice *10
Wine, 2 fl oz *1
Vodka, 2 fl oz *3
Another Important Lesson
Obstacles help us to improve ourselves.
In ancient times, a King had a boulder placed on a roadway. Then he hid himself and watched to see if anyone would remove the huge rock.
Some of the king's wealthiest merchants and courtiers came by and simply walked around it. Many loudly blamed the king for not keeping the roads clear, but none did anything about getting the stone out of the way.
Then a peasant came along carrying a load of vegetables. Upon approaching the boulder, the peasant laid down his burden and tried to move the stone to the side of the road. After much pushing and straining, he finally succeeded.
After the peasant picked up his load of vegetables, he noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the king indicating that the gold was for the person who removed the boulder from the roadway.
The peasant learned what many of us never understand. Every obstacle presents an opportunity to improve our condition.
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.
Leftovers into Meals
How many of you turn your leftovers from Thanksgiving into meals for the following week? Here are a few ideas:
Fruit spread: Peel and dice apples, plums and pears that are past their prime. Cook in a pot over low heat until thickened into an all-natural fruity spread.
Smoothie cubes: Overripe bananas, cantaloupe and peaches can be pureed in a blender and frozen in ice-cube trays. Toss the cubes into the blender with milk and yogurt and whirl.
Soup stock: Simmer 2 to 2½ pounds of mushroom stems, wilted cabbage leaves, tomato trimmings, carrot and celery ends - even aged cheese rinds - together in a quart of water for one hour. For chicken or fish stock, add chicken or fish bones and shrimp shells. Strain through cheesecloth and use the stock as a base for soups and stews.
Potato crisps: Place peels from potatoes that have been washed well in a single layer on a baking sheet. Mix with a little vegetable oil and sprinkle with salt and pepper. Bake at 425 degrees for about 15 minutes or until crispy.
Savory dumplings: Dice a pound of stale bread and mix with a cup of boiled milk. Let cool and add two beaten eggs and fresh herbs, such as chives, basil or parsley. (Add breadcrumbs if too moist, more milk if dry). Form into golf ball-sized balls, then simmer slowly in a pot of salted water for 10 minutes.
Wilted Leafy Greens
Green sauce: Sauté limp greens such as spinach and kale with onion, chopped garlic ginger and a dash of cumin over medium heat for three to four minutes and puree in a blender. Use immediately as a sauce for fish or chicken, or freeze.
Stir-fry surprise: Peeling the tough outer surface of broccoli stalks reveals a tender inner core that can be cut into bite-sized pieces and used in veggie stir-fries.
Sweet-tart cooler: Place sliced pineapple skin in a pot with a quart of water, one cinnamon stick and ¼ cup sugar. Simmer for 15 minutes, strain and serve over ice with a splash of fresh lemon or lime juice.
Resource: ~~Arthritis Today Magazine, Matthew G. Kadey
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.
“Have patience with all things, but first with yourself. Never confuse your mistakes with your value as a human being. You're a perfectly valuable, creative, worthwhile person simply because you exist.”
~~St. Francis De Sales
When I was a young turkey, new to the coop,
My big brother Mike took me out on the stoop,
Then he sat me down, and he spoke real slow,
And he told me there was something that I had to know;
His look and his tone I will always remember,
When he told me of the horrors of..... Black November;
"Come about August, now listen to me,
Each day you'll get six meals instead of just three,
"And soon you'll be thick, where once you were thin,
And you'll grow a big rubbery thing under your chin;
"And then one morning, when you're warm in your bed,
In'll burst the farmer's wife, and hack off your head;
"Then she'll pluck out all your feathers so you're bald 'n pink,
And scoop out all your insides and leave ya lyin' in the sink;
"And then comes the worst part!" he said not bluffing,
"She'll spread your cheeks and pack your rear with stuffing".
Well, the rest of his words were too grim to repeat,
I sat on the stoop like a winged piece of meat,
And decided on the spot that to avoid being cooked,
I'd have to lay low and remain overlooked;
I began a new diet of nuts and granola,
High-roughage salads, juice and diet cola;
And as they ate pastries, chocolates and crepes,
I stayed in my room doing Jane Fonda tapes;
I maintained my weight of two pounds and a half,
And tried not to notice when the bigger birds laughed;
But 'twas I who was laughing, under my breath,
As they chomped and they chewed, ever closer to death;
And sure enough when Black November rolled around,
I was the last turkey left in the entire compound;
So now I'm a pet in the farmer's wife's lap;
I haven't a worry! , so I eat and I nap;
She held me today, while sewing and humming,
And smiled at me and said: "Christmas is coming..."
Hugging keeps you healthy. It evaporates stress, depression and anger. It strengthens the immune system, leads to a better nights sleep and rejuvenates and invigorates the spirit. It is one hundred percent organic. It's free, it's non-polluting and can be returned without a receipt.
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
Black Bean Soup
With only 4 ingredients, this is a great soup to cook up, freeze and enjoy while you are so busy during the holidays.
Makes 5 cups
2 [15-oz] cans black beans, drained and rinsed
1½ cups vegetable broth
1 cup chunky salsa
1 tsp ground cumin
Combine the black beans, broth, salsa and cumin in a blender and pulse until blended to the desired consistency. Serve with finely chopped red onion, cheese and a dollop of fat-free sour cream, if desired.
To prepare and eat
Heat in the microwave or a non-stick pot over a low heat.
Transfer to freezer containers, label, and freeze. Recommended freezing time is up to 3 months.
To PREPARE after freezing:
Remove from freezer to defrost. Heat in a non-stick pot over a low heat.
Alternately, you can reheat in the microwave.
Per Serving: 166 calories/1g fat/9g fiber/27g carbs/990mg sodium/9g protein *2 (3)
Resource: ~~ Holly Clegg's Trim & Terrific Freezer Friendly Meals
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.
I hear variety is the "spice of life" so why not try something new this week. A small can of 100% fruit juice is a great pick-me-up on a busy day.
- Dole Pine-Orange Banana Juice, 1 small can, 6 oz (my favorite)
[100 cal/0g fat/0g fiber/24g carbs/5mg sodium/0g protein] *2
- Yoplait Delights Parfait, Creme Caramel, 1 container
[100 cal/1.5g fat/0g fiber/18g carbs/90mg sodium/5g protein] *2
- Progresso Traditional New England Clam Chowder Soup, 1 cup (my favorite)
[190 cal/10g fat/2g fiber/20g carbs/900mg sodium/5g protein] *4.5
- Special K Fruit & Yogurt Cereal, 3/4 cup
[120 cal/1g fat/1g fiber/27g carbs/135mg sodium/2g protein] *2.5
- Jello Sugar Free Pudding, Cinnamon Roll, 1 snack
[60 cal/1g fat/0g fiber/12g carbs/180mg sodium/1g protein] *1
- Jello Sugar Free Pudding, Banana Fudge Supreme, 1 snack
[60 cal/1g fat/0g fiber/12g carbs/170mg sodium/1g protein] *1
"Any experience can be transformed into something of value. Everything depends on the way you look at things. You cannot have the success without the failures."
“Make the decision, then do something - no matter how small - toward accomplishing what you want.”
"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:
Have you ever had heartburn after an unusually large meal? I have it most of the time after I eat foods high in fat, a chocolate bar or just "because". Below are a couple of natural remedies to help put out the fire.
If you have heartburn and wish to try an alternative to your regular meds then this is your change to try these two natural remedies.
For generations, Koreans have brewed a heartburn-easing drink called Persimmon Punch, made with generous amounts of ginger, cinnamon and persimmons.
Studies done here in the US tell us that the Persimmon Punch may do just that - relieve your heartburn. Why? Two of its ingredients, persimmons and cinnamon, have astringent qualities. They tighten the tissues, which may help to cut down on stomach acid without eliminating it completely.
I'll bet you can't guess the other natural remedy? Think hard. Licorice. Yes, I said it right. Licorice has been shown to be as effective as conventional medicines for soothing stomach ulcers. The downside of licorice is that in some forms, it can raise your blood pressure and water retention. Look for deglycyrrhizinated licorice, or DGL lozenges, which have the harmful ingredients removed.
I'll bet you're feeling better already!
1. Combine 1 gallon of water, ¼ lb thinly sliced fresh ginger and 8 to 10 cinnamon sticks.
2. Simmer for ½ hour.
3. Strain the ginger out of the liquid, leaving the cinnamon sticks.
4. While the punch is still warm, stir in 2 cups of sugar and 6 dried persimmons, sliced into triangles.
5. Chill in the refrigerator overnight and serve cold.
Resource: ~~ Arthritis Today
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… let's see what we can learn today.
Resource: ~~Who Knew? by David Hoffman
- There are portions of Wisconsin that are farther east than parts of Florida
- Marilyn Monroe developed her signature walk by hacking off the heel of one shoe.
- Sunglasses date back to fifteenth-century China, where they were worn by judges to conceal their expressions while presiding over court.
- M&M's owe their success to the United States military, which was hungry for a candy that could hold up in G.I.'s pockets and backpacks and could be eaten without their trigger fingers getting sticky.
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.