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Hi everyone! Winter is here in Spokane. It's a very cold 23 degrees here. Sure glad I'm all toasty inside with my cup of hot chai tea.
Al has very graciously written our article for this newsletter. Hope you enjoy it as much as I did.
It's time to fill your favorite glass with sparkling water and settle into your comfy chair. Don’t forget to bring that great smile of yours.
Urban Legends, Goals, and You
By Al Coon
“Would you tell me, please, which way I ought to go from here?”
“That depends a good deal on where you want to get to,” said the Cat.
“I don’t much care where—,” said Alice.
“Then it doesn’t matter which way you go,” said the Cat.
I was setting up a new motivational calendar for 2010 this week. It is called "Action Day" and it is geared towards enhancing my productivity. It was all awash with motivational statements and, after providing the above quote from Alice in Wonderland, it made the following assertion:
Research shows that 97% of people are walking the path of Alice, i.e., they have not set any goals.
My immediate reaction was, Wow! That would put nearly all of us into a tough situation, not having any important thing to be striving for.
If this assertion were true, it would be something that truly needed changing, if at all possible. So, I set out to see if I could find the actual study where the "research" was done. I came across this, which seems to back up the assertion:
It turns out goal setting is a significant factor in determining success. According to a study quoted in Success Is Not An Accident, by Tommy Newberry, Harvard University surveyed business school graduates in 1979. They found that 84 percent of the class had no goals other than to enjoy themselves. Thirteen percent had goals and plans but had not written them down. The final 3 percent had written goals with a plan of action. Ten years later in 1989 Harvard resurveyed the class. The results showed the 13 percent with goals in their head were earning two times as much as the other 84 percent. The 3 percent with written goals and action plans were earning ten times as much as the other 97 percent combined. Those statistics are hard to ignore!
Executive Coaching & Consulting Systems
Still, I wasn't satisfied. This is just another assertion. I wanted something more concrete showing that study was actually done, and not merely something that was being passed around in order to sell books and motivational programs.
I finally found an answer to the question, and it turns out that the study was really just a myth after all. Neither Harvard nor Yale had done the study that a huge number of motivational writers have referenced in their efforts to pump up sales of their materials. (1)
So, I found this commonly quoted mythical study, is no more real than was the story many of us heard in high school about the one-armed murderer who left his hook in the handle of a car door, when a lucky young couple drove away from Lover's Lane just in the nick of time.
There is a moral to each of these two myths that holds true: if you go out by yourself in certain areas, you might run the risk of being attacked; and if you set goals, you will be more likely to reach them. So, while the stories themselves are false, the morals that they carry to us have real value, just as we often find with parables, or with the time-worn Aesop's Fables.
Lewis Carroll said it so well, that you really don't need the fictional study to back it up. If you don't have a destination in mind, it is impossible to pick a meaningful direction to take. If you don't know where you want to go, it is impossible to get there.
I like the Missouri nickname: The Show Me State. I came from California originally, but I too want to be shown. I tend to filter through the rah-rah style of the motivational types, and apply more than a dash of salt to most of what they have to say. If setting goals were a magic wand that could make any dream come true, most of us would have found that out in our lives and we would be waving that wand around and creating a perfect existence for ourselves and our families. Clearly, setting goals is not a bit of magic, waiting in Aladdin's Lamp for you to merely use to receive your private wishes.
So, why set goals? It is a lot of work to set good goals. (See Goal and Goals.)
Also, if motivational speakers have to use false data to back up their claims, is it possible that setting goals is a waste of time?
Here is what I have found in my own personal life concerning goals, and perhaps it will be of some use to you, at least I hope so.
When I have something big I want to accomplish, such as reaching my goal weight, and maintaining that weight afterwards, it is like walking across a vast plain, and using a distant landmark, such as a mountain, or a tall building, as reference to keep me walking in the right general direction. A long term goal doesn't tell me much about what I am doing right now, except whether or not I am moving in the right direction. However, if it is a good goal, it will come with a very good reason why I should reach it, and that will create a deep burning desire to strive for the goal.
If you think about walking for many miles in order to reach a destination, when your feet are blistered and sore, and you are really tired, you must have something that you desperately want on the other end of the hike. Otherwise, you quit walking.
I am not sure if you have ever visited our hiking page, but one of our hikes comes to mind right now, when Dotti and I first tackled Larch Mountain. Dotti and I over-extended ourselves that day, and there were times when we considered quitting. If there had been an easy way out, we just might have taken it. But, when it was all over, and we had reached our goal, it was the hike I was most proud of finishing. We survived, and we will forever have that memory of how stupid we were to try it, and happy we were to finish it.
This is an example of course of writing your goals on the fly. We originally planned to do a 6-mile hike, around the Larch Mountain crater at the top of the volcano, and instead, changed our goal at the start, and did a down-and-up trip that we were not prepared for.
While creating your goals as you go along can help to get something done, think of how much easier it would have been if Dotti and I had started our day with the proper goal in mind! We could have arrived early at the base of Multnomah Falls, and been at the top of the mountain before it got too terribly hot. The hardest part of the hike would have been completed, and the far easier, downward trek would have been all that remained. Gravity would have pulled our tired muscles along, instead of fighting us every step of the way after we were already exhausted. The end result would have been an easier hike and we would have done the entire trail, rather than just a portion of it.
While a goal is not a magic wand, it is a tool, like a hammer. You can't use a hammer to build anything without using some energy. You have to combine the hammer with other things in order to make it useful. There has to be a nail to drive in, and some wood to hammer the nail into. A goal helps you do the job you want to do, but it doesn't do the job for you.
Weight Loss Goal
Let's focus on weight loss, and for an example I will use my goal of reaching my goal weight and keeping it there. Some of you might be following my progress in that area in my journal, and if so, you have seen that when I have aimed for my goal, and continue to keep it in view, I have been successful, and when I have failed to focus upon it, I have failed to make progress, and in fact, I have regressed very rapidly.
Truly, it is not a question of knowledge, because I knew about the same amount on the subject of weight loss when I was successful as I did when I was not. The real question—the one that made a difference—was this: did I desire to reach the goal, or not?
Today, I desire the goal. For my 75-inch frame—measured when I am standing vertically at the doctor's office—the top of my Normal Range is set at 200 pounds. This morning I weighed 196.5 pounds. I spent the entire year of 2009 at or above 200 pounds until now. I am continuing to lose weight, aiming at my personal goal weight of 185 as my target. My weight is dropping, not because I am smarter, or more educated than I was before. It is not because I am a better person than I was. It is because I am now focused on my goal. In April, after weighing 200 pounds in January, I weighed 221.5 pounds! I gained over 20 pounds, simply by losing focus on my goal. It then took over seven months to undo the damage that I had done in just over 3 months.
I had the goal of being in my Normal Range, the entire year of 2009. But I spent nearly the entire year in the overweight category, not because I didn't have a goal, but because I didn't hold that goal in my focus. It did not direct me, even though it existed.
Today, I know that having a goal will not save me. It is no guarantee of success. It is a myth that is commonly spread (either by direct statement or by implication) by motivators that if you have a goal it will automatically move you to success. I think that most of us know from personal experience that this is pure fabrication.
However, like Alice was told by the Cheshire Cat, if you don't know where you want to go, it doesn't matter which direction you walk in. A goal will tell you when you are on the right track or not. It is all that it can do. For a goal to work, you have to first create it, and then you have to focus on it, until you reach it. Then you will not only know where you want go, but you will ultimately be where you want to be!
Dotti and I both hope that you will spend this Christmas Holiday Season, surrounded by love, family, friends, and confidence in your ability to reach your goals. Aim high, and never lose hope, because you can do it, and that is no myth!
Wishing you the very best,
1. If Your Goal Is Success, Don't Consult These Gurus
Fact or Fiction? The Truth About The Harvard Written Goal Study
The myth of the ‘Yale Goal Setting’ Study
Quotes to Lift Your Spirits
“When I was ready to work on the inside, the outside came along for the ride.”
“It's your mind that sets your limits.”
“If it is to be, it is up to me!”
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.
Freezer Guide for Properly Stored Food
||6 months to year
with no gravy
|Egg whites or egg
||Fish or shellfish
||Fatty Fish, 3 months
Lean fish, 6 months
|8 to 12 months
|Fruits and juices
||4 to 6 months
||3 to 4 months
||1 to 3 months
||6 to 12 months
||3 to 6 months
|Soups and Stews,
||6 to 9 months
||8 to 12 months
||3 to 6 months
Giving When It Counts
Many years ago, when I worked as a volunteer at a hospital, I got to know a little girl named Liz who was suffering from a rare and serious disease. Her only chance of recovery appeared to be a blood transfusion from her 5-year old brother, who had miraculously survived the same disease and had developed the antibodies needed to combat the illness.
The doctor explained the situation to her little brother, and asked the little boy if he would be willing to give his blood to his sister. I saw him hesitate for only a moment before taking a deep breath and saying, "Yes, I'll do it if it will save her."
As the transfusion progressed, he lay in bed next to his sister and smiled, as we all did, seeing the color returning to her cheeks.
Then his face grew pale and his smile faded. He looked up at the doctor and asked with a trembling voice, "Will I start to die right away?"
Being young, the little boy had misunderstood the doctor; he thought he was going to have to give his sister all of his blood in order to save her. You see, after all, understanding and attitude, are everything.
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.
Healthy Cooking Tips
Below are a few tips for Healthy Cooking. Just because it's the holidays does not mean we can't still cook our healthy meals.
In the kitchen...
- For gravies or sauces—If you are making pan gravy, first skim the fat off pan drippings. For cream or white sauces, use fat-free (skim) milk and soft tub or liquid margarine.
- For dressings or stuffing—Add low-sodium broth or pan drippings with the fat skimmed off instead of lard or butter. Use herbs and spices and a whole grain bread for added flavor.
- For biscuits—Use vegetable oil instead of lard or butter and fat-free (skim) milk or 1 percent buttermilk instead of regular milk.
- For greens—Use skin-free smoked turkey, liquid smoke, fat-free bacon bits, or low-fat bacon instead of fatty meats.
- For sweet potato pie—Mash sweet potato with orange juice concentrate, nutmeg, vanilla, cinnamon, and only one egg. Leave out the butter.
- For cakes, cookies, quick breads, and pancakes—Use egg whites or egg substitute instead of whole eggs. Two egg whites can be substituted in many recipes for one whole egg. Use applesauce instead of some of the fat.
- For meats and poultry (chicken and turkey) —
◊ Trim away all of the visible fat from meats and poultry before cooking.
◊ Take off poultry skin before eating.
◊ Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.
◊ Drain off any fat that appears during cooking.
◊ Chill meat and poultry broth until fat becomes solid. Skim off fat before using the broth.
◊ Skip or limit the breading on meat, poultry, or fish. Breading adds fat and calories. It will also cause the food to soak up more fat during frying.
◊ Choose and prepare foods without high fat sauces or gravies.
- Start with a lean choice.
◊ The leanest beef cuts include round steaks and roasts (round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
◊ The leanest pork choices include pork loin, tenderloin, center loin, and ham.
◊ Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choice.
- Use the food label to help you choose.
◊ Choose extra lean ground beef. The label should say at least “90% lean.” You may be able to find ground beef that is 93% or 95% lean.
◊ Processed meats such as hams, sausages, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake.
◊ Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __.”
◊ Lower fat versions of many processed meats are available. Look on the Nutrition Facts label to choose products with less fat and saturated fat.
Resource: ~~United States Dept. of Agriculture, MyPyramid.gov
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.
“In my life, I've learned that at precisely those times when life seems to get worse that you may actually be getting ready to make a leap. When you feel like you're getting nowhere - stagnating, even slipping backward - what you're actually doing is backing up to get a running start.”
A young man named John received a parrot as a gift. The parrot had a bad attitude and an even worse vocabulary. Every word out of the bird's' mouth was rude, obnoxious and laced with profanity. John tried and tried to change the bird's attitude by consistently saying only polite words, playing soft music and anything else he could think of to "clean up" the bird's vocabulary.
Finally, John was fed up and he yelled at the parrot. The parrot yelled back. John shook the parrot and the parrot got angrier and even ruder. John, in desperation, threw up his hand, grabbed the bird and put him in the freezer. For a few minutes the parrot squawked and kicked and screamed. Then suddenly there was total quiet. Not a peep was heard for over a minute.
Fearing that he'd hurt the parrot, John quickly opened the door to the freezer. The parrot calmly stepped out onto John's outstretched arms and said "I believe I may have offended you with my rude language and actions. I'm sincerely remorseful for my inappropriate transgressions and I fully intend to do everything I can to correct my rude and unforgivable behavior."
John was stunned at the change in the bird's attitude. As he was about to ask the parrot what had made such a dramatic change in his behavior, the bird continued, "May I ask what the turkey did?"
~~Thank you Julie
De-Stressing: Keep It Simple and Healthy
Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
Use a microwave to quickly “zap” vegetables. White or sweet potatoes can be baked quickly this way.
Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.
Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.
Consider convenience when shopping. Buy pre-cut packages of fruit (such as melon or pineapple chunks) for a healthy snack in seconds. Choose packaged fruits that do not have added sugars.
Dried fruits also make a great snack. They are easy to carry and store well. Because they are dried, ¼ cup is equivalent to ½ cup of other fruits.
Buy fruits that are dried, frozen, and canned (in water or juice) as well as fresh, so that you always have a supply on hand.
Baja Bob's Cocktail Mixes
~ Home of the Original Sugar-Free Margarita Mix
Try this Holiday Recipe
from Baja Bob's!
Serve over ice in a tall glass
- 2 parts Baja Bob's mix.
- 2 parts Champagne.
- ½ fresh squeezed lime
Baja Bob's incredibly good tasting 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
Corn and Wild Rice Soup
There's great taste and texture in this corn and wild rice soup! Enjoy!
Makes 8 servings
1 [6-oz] package long grain and wild rice mixture
2 lbs frozen corn, thawed
2 [14.5-oz] cans vegetable or chicken broth, divided
3 tbsp all purpose flour
1 onion, chopped
½ cup peeled carrots, finely diced
1½ cups skim milk
Salt and Pepper to taste
Prepare the wild rice according to the instructions, omitting any oil and salt; set aside.
Combine the corn,
1 can chicken broth, and flour in a food processor. Process until the corn is thickened or the mixture is pureed.
In a large non-stick pot coated with non-stick cooking spray, sauté the onion and carrots until the vegetables are tender (about 5 minutes). Add the corn mixture, wild rice, and the remaining can of chicken broth. Cook for 10 minutes or until very well heated. Add the milk and continue cooking until hot. Season with salt and pepper.
Eat when ready.
To prepare and eat
Cool to room temperature, then transfer to freezer containers, label, and freeze. Recommended freezing time: up to 3 months.
To PREPARE after freezing:
Remove from freezer to defrost. Reheat in a non-stick pot over a low heat.
Alternately, you can reheat in the microwave.
Per Serving: 232 calories/1g fat/5g fiber/51g carbs/509mg sodium/9g protein *4
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.
This is the time of year where you are on-the-go and there's no time to eat. Right? So, why not keep a few of these, along with some fruit, in your car to keep you from over-indulging while out and about.
- Caramel Apple Pops, 1 pop
[60 cal/0.5g fat/0g fiber/15g carbs/15mg sodium/0g protein] *1
- Tootsie Pops, Wild Berry Flavors, 1 pop
[60 cal/0g fat/0g fiber/15g carbs/0mg sodium/0g protein] *1
- Blue Diamond Almonds, 1 oz. pre-packaged—1 package
[160 cal/14g fat/3g fiber/6g carbs/0mg sodium/6g protein] *4
- Ocean Spray Craisins, 100 Calorie Pack—1 package
[100 cal/0g fat/2g fiber/23g carbs/0mg sodium/0g protein] *3
"Don't sacrifice your future for a momentary pleasure."
“Never give up on a dream just because of the length of time it will take to accomplish it. The time will pass anyway.”
Eating Out? Make Healthy Choices
How many of you find yourselves eating out unexpectedly? How many feel ill-prepared for the occasion? Here are a few ideas on how to keep your food choices healthy and on your program.
- As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
- If you drink cappuccinos or lattes—ask for them with fat-free (skim) milk.
- In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
- Ask for salad dressing to be served on the side. Then use only as much as you want.
- Add little or no butter to your food.
- Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
- Order foods that do not have creamy sauces or gravies.
- Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
- Ask for whole wheat bread for sandwiches.
- Order an item from the menu instead of heading for the “all-you-can-eat” buffet.
- Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.
- If portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
◊ Order the appetizer-size portion of your entrée if it's offered.
◊ Share a main dish with a friend.
◊ If you can chill the extra food right away, take leftovers home in a “doggy bag.”
◊ When your food is delivered, set aside or pack half of it to go immediately.
◊ Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.
Resource: ~~United States Dept. of Agriculture, MyPyramid.gov
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
- In most TV commercials and print advertisements, the hands on a watch are set at 10:10 because that arrangement draws attention to the logo and frames the manufacturer's name.
- Stewardesses is the longest word that is typed using only the left hand.
- The original Volkswagen Beetle was commissioned by Adolf Hitler and designed by Ferdinand Porsche.
- The signature line drawing of Alfred Hitchcock's profile was drawn by Alfred Hitchcock.
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.