Dotti
 Dotti's
     Newsletter
Dotti's Weight Loss Zone
December 20, 2009

IN THIS ISSUE

Welcome! Celebration
of Success,
New Years
Intentions
Super
Soy
Smoothie
Motivation Courage
Remember
Those
Portion
Sizes
Comic
Relief

Food
Finds

Fiber
Sources
DWLZ Cookbooks Did You
Know?
DWLZ Updates Newsletter (un)subscribe Copyright and Disclaimer


Welcome

Merry Christmas

Hi everyone!  I do hope you are having a great holiday season.  Amid all the rushing about please remember to take some time for yourself.  This time of year can be overwhelming if we let it. 

It's that time of year where we take stock of how our year went and what we would like to happen in the following year. I'm reprinting an article I wrote in 2006 discussing that exact subject. 

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 Smile of yours.

PS. If you would like some advice on making it through the Christmas feasting, and other holiday temptations, don't forget to visit Al's Successful Feasting, A Map Through the Holidays.



Celebration of Success, New Years Intentions

How many of us make the same resolutions every year? You know, the ones where we will lose weight, we will stop smoking, we will be more organized... the list goes on. We've all made them. How long after New Years Day do we forget these resolutions? How long before we say, "Oh heck, there's always next year!"? I can certainly tell you I've been there, many times.

Let's try something different this year. Why don't we first celebrate our successes? What, you don't have any successes to celebrate? Sure you do. Let's put our heads together and I'll bet we can come up with successes that you have achieved in the past year. First, here are a few of mine that I will be celebrating:

  1. I never stopped wanting this healthy lifestyle. Never!
  2. I got in some exercise and moved a lot in the past year.
  3. I tried to eat healthy food most of the time.
  4. I am working on less diet pop and more water daily.
  5. I am constantly learning new things to help me with my healthy, new lifestyle.
  6. I surround myself with others on our Journey to keep motivated and give and receive support when needed.
  7. I've discovered all kinds of new, healthy foods to keep my Journey from getting boring.
  8. I'm always working on liking myself and taking some time for myself.
  9. I am quick to forgive and move on.

These are just a few of my celebrations. I'll bet if you think really hard you can come up with some of your own, something like:

  1. I went to my Weight Watcher meetings (or whatever meetings you use for support) whenever I could.
  2. I drank water instead of pop or coffee.
  3. I went to the gym quite a bit this last year.
  4. I took some nice walks in the fresh air.
  5. I spent time with my friends that are on the same Journey.
  6. I took time for myself.
  7. I learned to like some new veggies.
  8. I never gave up this Journey, no matter!
  9. I finished a 5k run.
  10. I enjoyed a cruise and lost weight too.
  11. I passed up the candy tray at work and felt great.
  12. I took a fresh veggie platter with a great low fat recipe for the dip to our office party.
  13. I did the 3-bite rule many times at get-togethers—hey, it works!
  14. I took relaxing baths when I was stressed.

See, your successes do not have to be big. Remember many small successes add up to success just as well as a few big ones. It's not the size of your success; it's the success itself that makes a difference in your life.

Now wasn't that great? When you sit down and write down all your successes this year you will find the list will get quite long and the longer the list gets the better you will feel. I know I'm feeling pretty darn good right now. I'm truly feeling like the success I am. Aren't you?

Okay, now that we've discussed Celebrating our Successes, how about planning our New Year's 'intentions'?

Why should we call them 'intentions' instead of 'resolutions'? What are you really doing when you make a 'resolution'? You are making a 'resolution' based on something you think you failed at in the past and would like to succeed at this year. Make sense? Think hard. When you say every year you are going to lose weight for your New Year's 'resolution' you are really saying, "This time I will lose weight—this is the year!"  Right? I know that's what I'm saying when I make my New Year's 'resolution'.

So, how about trying something different in the new year? Instead of making 'resolutions' why not create 'intentions' for the upcoming year? What are 'intentions'?

Intention: a determination to act in a certain way; what one intends to do or bring about; a decided course of action; plan; a directed purpose or goal.

First, they are always positive changes you want to make. How about instead of saying, "I want to get moving more" you say "I would love eating healthier foods that promote energy", which will help me get moving more often. See how that works? Your 'intention' is to eat healthier foods, which will give you the energy to move more!

Let's discuss a few more 'intentions'. You are still smoking and would dearly love to quit. What is a different way to look at this? Well, you could say, "I would love to look into different programs to help me quit smoking" instead of "I will quit smoking this year".

What about losing weight? I know this one is usually number one on the list of New Year's 'resolutions'. How can we turn it into a New Year's 'intention'? Let's think about this. You know you want to lose weight but you're not sure what steps you can take to help make that happen in the coming year. How about a few of these 'intentions' ~ maybe one will be just the 'intention' you need to make weight loss a reality. Maybe you'll have to make several New Year's 'intentions'. That's okay too. 

  1. I would love to check out Weight Watchers or other weight loss programs to find out how I can learn a healthy new lifestyle.
  2. I would love to try new veggies to replace my boring ones.
  3. I would love to learn more about nutrition and how I can become healthier.
  4. I'm going to make every effort to drink more water.
  5. I would love to join a Message Board of support on a weight loss Journey.
  6. I would love to chat with others on a weight loss Journey.

I think you get the idea of what I'm trying to do here. Let's not focus on our failures and let's not put into motion another way to feel like a failure. Instead, let's focus on all our successes, and how we can make the upcoming year, a year of good 'intentions,' which will bring about successes, both big and small. Focusing on the positive is always a number one success in my book. Life has a way of stressing and tiring us out, which in turn makes an easy pathway to negative thoughts and depression. Let's all try to minimize the stress in our life by celebrating all our successes in our lives.

One thing that helped to relieve some stress and depression in my life was on my list of successes ~ I am quick to forgive and move on. I have found that this one is very important to your well-being and your stress level.

I grew up in a very dysfunctional family, which led me to leave at the age of 15 (another story). As I ventured out on my own I've had to learn to forgive a lot and move on with my life, creating my own happiness and fulfilling life. I have watched some of my family hold onto things in an unforgiving manner, and that hangs over every aspect of their lives. Sadly, it has not led to happiness nor fulfillment for them.

When you forgive, or let bygones be bygones, you take control of YOUR life; you are a happier person and lead a more fulfilled life. You take the power away from those who hurt you and claim it for your own to use in a more positive way. You cannot control what others do or say but you can create a happy, content, fulfilled person by forgiving and moving on with your life. I have learned that people are responsible for their words and actions; I'm responsible for ME and MY LIFE and that means forgiving and moving on.

So, how many of you are going to take some quiet time to write down all your Successes and then have a little "Celebration of your Successes"? Your celebration can be anything you want. Me, I'm going to celebrate by remembering that I am a success and that each and every success, big or small, is important to helping me achieve the healthy lifestyle I always want to have. Okay, I might have a great dinner out Smile with my biggest supporter and loving husband, Al, to finish out a successful year on my Journey.

Now that you've had your "Celebration of Success" take another quiet time to yourself and write down all your New Year's 'intentions'. Keep this list where you can access it often to remind you that you can put into motion anything you desire in the new year!

Happy New Year

Hugs! Dotti

Resources
**
January 2007 issue of Ladies' Home Journal




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.

Vitalicious
Large Tasty Portions!
One Yummy Point!
10% Off Coupon Code:   WDTYYT3YQ9
(Expires 12/31/09)




Quote of the Day

"Honestly, at some point, we have to embrace our imperfections. They make us human. Who wants perfect? Perfect is boring!”
       ~~Jillian Michaels



Super Soy Smoothie

Here is a great Soy Smoothie Recipe to get your day started ~

         ¾ cup unflavored, or vanilla-flavor soy milk
            [I've also used Almond Breeze SF Vanilla]
         ¼ cup frozen pineapple-orange juice concentrate
         ♦ 2 cups frozen unsweetened peach slices
         ♦ 1 medium banana, cut into chunks
         1 cup small ice cubes, or crushed ice

Combine soy milk and juice concentrate in a blender. Add peach slices and banana. Blend until smooth. Add ice and blend until nearly smooth.

If you use frozen bananas this smoothie will be thicker. Garnish with additional peach slices if you wish.

Note: Most vanilla soy milk contains sweeteners; if you use the regular soy milk you may wish to add a sweetener.

Makes 4 servings

Per serving: 113 calories, 1 g fat, 0 mg chol, 29 mg sodium, 26 g carbs, 3 g fiber, 2 g protein *2



Motivation

Recipe for the Winning Difference

1 cup of enriched Caring
1 cup of fortified Motivation
3 cups of undiluted Support
1 heaping cup of Program Knowledge at room temperature
A generous sprinkling of Hugs

Cream together Caring and Motivation. Add in Support and Program Knowledge. Knead gently and roll into desired shapes. Sprinkle with Hugs. Serves Millions!

     —Author Unknown



Weight Loss is 90% Mental

Just like Matt Hoover, I use Dr. Roberta's Enjoying Weight Loss Hypnosis CDs as an important help on my lifelong Journey to a healthier me:
  • Whenever I listen to these CDs—I have a good day on program.
  • Whenever I have failed to do well on program, it has always been when I stopped listening regularly.
  • They continue to be an irreplaceable part of my Journey back to goal!

Enjoying Weight Loss

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

Mental Toughness

FREE w/order

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


Read our Review
Order Now


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




Courage

A very special friend gave a framed copy of the following saying to me. It always reminds me I am never a failure. I hope it does the same for you.

Courage doesn’t always roar.
Sometimes courage is the quiet voice
at the end of the day saying,  
"I will try again tomorrow."

     —Mary Anne Radmacher



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





“A positive attitude is like a fire: Unless you
continue to add fuel, it goes out.”

       ~~Positive Charges by Alexander Lockhart




Remember Those Portion Sizes

It is very easy to let those portion sizes get out of control.  Try to remember these few rules for figuring portion sizes while out and about.

About 1 cup or 1 medium fruit is your Fist.
About 1 oz. cheese or meat is your Thumb.
About 1 tablespoon is your Thumb tip.
About 1 teaspoon is your Fingertip.
Your Palm (minus your fingers) is about 3 ounces cooked meat, poultry or fish.



Comic Relief

T'was the Week After Christmas

 T'was the week after Christmas, and all through the house
Nothing would fit me, not even a blouse.

The cookies I'd nibbled, the eggnog I'd taste
At the holiday parties had gone to my waist.

When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber).

I'd remember the marvelous meals I'd prepared;
The gravies and sauces and beef nicely rared,

The wine and the rum balls, the bread and the cheese
And the way I'd never said, "No thank you, please."

As I dressed myself in my husband's old shirt
And prepared once again to do battle with dirt—

I said to myself, as I only can
"You can't spend a winter disguised as a man!"

So—away with the last of the sour cream dip,
Get rid of the fruitcake, every cracker and chip

Every last bit of food that I like must be banished
"Till all the additional ounces have vanished.

I won't have a cookie—not even a lick.
I'll want only to chew on a long celery stick.

I won't have hot biscuits, or corn bread, or pie,
I'll munch on a carrot and quietly cry.

I'm hungry, I'm lonesome, and life is a bore—
But isn't that what January is for?

Unable to giggle, no longer a riot
I KNEW I couldn't stick to THAT kind of diet.

I decided right then to a change of lifestyle
So back to Weight Watchers I went with a smile.

And knew that 2010 was the year I would WIN
And NEVER go back on that cycle again.

This time it's to GOAL— watch that cake, watch that beer!
I'LL END BY WISHING YOU ALL A VERY HAPPY NEW YEAR!!

Author Unknown



Baja Bob's Cocktail Mixes
      ~ Home of the Original Sugar-Free Margarita Mix


Baja Bobs

Try this Holiday Recipe
from Baja Bob's!


Champagne Margarita
  • 2 parts Baja Bob's mix. 
  • 2 parts Champagne.       
  • ½ fresh squeezed lime
Serve over ice in a tall glass

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



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.


Food Finds

This is the time of year where you are out and about with no time to cook a decent meal.  How about trying a few of these easy-to-cook soups?  I love them and the crockpot makes them ready-to-eat when you are.

  • Bear Creek Country Kitchens Darn Good Chili Mix, 9.8 Oz Bag, 1 cup prepared
           [120 cal/1g fat/6g fiber/23g carbs/520mg sodium/6g protein] *1.5 (2)
  • Bear Creek Country Kitchens Chicken Noodle Soup Mix, 9.3 Oz Bag, 1 cup prepared
           [120 cal/1g fat/1g fiber/22g carbs/820mg sodium/4g protein] *2.5
  • Bear Creek Country Kitchens Gumbo Soup Mix, 9.3 Oz Bag, 1 cup prepared
           [120 cal/0g fat/0g fiber/26g carbs/990mg sodium/2g protein] *2.5
  • Bear Creek Country Kitchens Minestrone Soup Mix, 9.3 Ounce Bag
          [110 cal/0g fat/2g fiber/22g carbs/870mg sodium/4g protein] *2

You can find more varieties at SoupsOnline.com—Enjoy!



"The quality of your fuel determines the quality of your body."
       ~~Anonymous

"Do you choose to simply know the path, or do you choose to walk it?"
       ~~Anonymous


Fiber Sources

How many of you find yourselves not getting enough fiber in your diet?  Below are some good food sources for fiber.

  • Avocado, ½ cup—8 g
    [Careful though: 17 g fat and 192 calories *4.0 (4.5)]
  • Blackberries and Raspberries, 1 cup—8 g
  • Strawberries, 1½ cup whole—4.5 g
  • Orange, 1 large—4 g
  • Artichoke, 1 globe—6.5 g
  • Pumpkin, canned, ½ cup—5 g
  • Baked potato or Sweet potato with skin, 1 medium—4 g
  • Thomas' Light English Muffin, 1—8 g
  • Spaghetti, whole-wheat, 1 cup cooked—6 g
  • Fiber One, ½ cup—14 g
  • Bran Flakes, ¾ cup—5 g
  • Oatmeal, 1 cup, cooked—4 g
  • Beans—Navy, Kidney, Lentils, Pinto, etc, ½ cup cooked—6-9.5 g

Resource: ~~The Complete Idiot's Guide to Total Nutrition by Joy Bauer, M.S., R.D., C.D.N


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. Smile
    • If you stack one million US $1 bills, it would be 110m (361 ft) high and weigh exactly 1 ton.
      [ Actually, for the nick-pickers Smile it would be 109.22m (358.3 ft) high, and weigh over 2,200 pounds, or 1.1 US ton, and 0.98 long (UK) ton. -Al ]

    • Of the more than $50 billion worth of diet products sold every year, almost $20 billion are spent on imitation fats and sugar substitutes.

    • In 1932, when a shortage of cash occurred in Tenino, Washington, USA, notes were made out of wood for a brief period. The wood notes came in $1, $5 and $10 values. [See Wooden Money.]

    • In 1955 the richest woman in the world was Mrs. Hetty Green Wilks, who left an estate of $95 million in a will that was found in a tin box with four pieces of soap. [According to the New York Times, She died February 5, 1951 at the age of 80. According to Time her will only left $5,000 to her closest relative and the rest to charities and schools. -Al]
Resource: ~~Who Knew? by David Hoffman



Al's Essays on Weight Loss and Maintenance

Al has written many in depth essays on Weight Loss and Maintenance and they are now available on the website!
You can find Al's Essays on Weight Loss and Maintenance at:





DWLZ Website Updates

Keeping Dotti's Weight Loss Zone current is a full time job and then some. Anytime you would like to find my latest updates you can find them at these links:

The DWLZ Website News & Updates forum—


US restaurants updates are on my Restaurants TOC page—


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






"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."
—Deepak Chopra



Newsletter Sign Up

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

Dotti's Newsletter Subscription Page -
http://www.dwlz.com/eletter.html


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Dotti's Weight Loss Zone

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

If you are not already a regular visitor, it is time for you to come and make yourself at home at my web page, where you will find lots of tips on losing weight, and help in picking out good things to eat at your favorite restaurants, while still remaining on program. We have motivation, success stories, and much more. It is a lot like Disneyland: you'll have lots of fun, and you could never see it all in just one day! However, unlike Disneyland, Dotti's [ http://www.dwlz.com ] is open 24 hours a day, every day.


Goodbye

Another visit is coming to a close ~ how fast the time goes when you are having a great time. Until our next visit, always keep in mind you are never alone on this Journey.  We are all here with you, right beside you, rooting you on.

Take care until next time…

Hugs! Dotti   


Copyright and Disclaimer

Copyright © DWLZ, Inc.—2009, all rights reserved. This document may be reproduced freely as long as it is always reproduced in its entirety, including this copyright message, and the disclaimer below, and as long as it is always distributed free of charge.

Disclaimer—This newsletter is not meant to be a substitute for any professional advice, guidance, or counseling. We are not doctors. Any information contained in this email reflects our own opinions and experiences. It is not intended in any way to serve as or take the place of medical advice from a physician.

*Whenever possible, I calculate ALL my Points on my Offline Points Calculator in the Half Points Mode, which rounds UP to the nearest Half Point. This keeps my site consistent. All point values shown in BLACK are calculated with the 10-gram fiber cap [Original 123 Success Points]. When there is a difference with the 4 gram fiber cap calculation, I show the points value for that in RED

Note: Points® is a registered trademark of Weight Watchers International, Inc. The Points® values displayed are not intended in any way to show an endorsement or sponsorship of any product or organization by Weight Watchers International, Inc.





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