Dotti
 Dotti's
     Newsletter
Dotti's Weight Loss Zone
January 21, 2010
IN THIS ISSUE

Welcome! Discouragement and
Lack of Motivation
Triggers Chicken
Chili
Blanco
Positive
Thoughts
Motivation
Portion Visuals

Comic
Relief

Food
Finds

Low Fat
Broccoli Soup
DWLZ
Cookbooks
Did You
Know?
DWLZ
Updates
Newsletter
(un)subscribe
Copyright and
Disclaimer


Welcome

Hi everyone! I am hoping this newsletter finds you all happy and healthy. 

We are having relatively mild weather here in Spokane, WA.  Yesterday it was nearly 50 degrees when Al and I took our walk. It was just beautiful!

Now that we've embarked on our Journey, whether it be the first time or recommitting, let's talk a bit about keeping on our path to a healthier, thinner you.  We'll be talking about how we can deal with the discouragement and lack of motivation that creeps up on this Journey. 

Let's go fill our favorite glass with sparkling water and settle into our most comfy chair.  Don’t forget to bring that great smile Smile of yours.




Discouragement and Lack of Motivation

You have embarked on your Journey and everything is going great.  You are making better food choices, drinking your water, tracking your food, and getting your exercise in. You are going to meetings or talking with others on this Journey, gathering all the support and information you can get to make this Journey fun and exciting. Yes, you are starting to 'live the lifestyle' of a healthy person.  Isn't it wonderful?

Well, if everything is so wonderful why are you starting to feel discouraged and your motivation is waning by the hour?  What happened?  You were on top of the world with your new lifestyle. 

When you are first starting out on this Journey and you are doing well on it, you are in the 'honeymoon stage'; the stage where you are flying so high you can't even see the ground where you stand.  You know nothing will go wrong.  You know you'll keep on keeping on.  You know the scale will continue to go down.  You know this feeling will last until you reach your goal.

Wrong!  Not to say you shouldn't enjoy this euphoria about Program and your Journey but you need to arm yourselves with ways to combat the discouragement and lack of motivation that will creep into your Journey.  Make no mistake they will appear sometime on your path.

So, what do you think will happen when you come up against a lack of motivation or discouragement about whether or not you really want to continue your Journey?  Most likely, if not prepared, you will just give in to your feelings and give up.  I'm not kidding when I say you need to get your Masters Degree for this Journey. You need to gather all the info you can that will help you succeed.

We all know that when something is important to us, the motivation is there and it's easy.  For example, when you get a phone call from someone you care about, someone you haven't seen for a really long time, and they say that they are in town and will be stopping by in an hour or so.  I don't know about you, but I've just become motivated to get the house cleaned up, bathrooms scrubbed and myself looking great, for their arrival.  Amazing how fast, and how deeply, I was motivated to put my house in tip top order.  Before the phone call I was most likely procrastinating about cleaning the house, and was lounging in casual clothes, or maybe even my pajamas.  You get the picture, right?  If it's something that we want very badly or that is very important to us, the motivation will be there.

Well, here you are going along great on your Journey and BANG!  All at once your motivation disappears.  Suddenly, discouragement falls on your head from nowhere, and you are left unsure about your Journey and whether or not you even want to go on.  What can you do to get that motivation back and kill the discouragement? 

One way is to boost your motivation to stay on Program by showing yourself how great the outcome will be when you do stay on Program and make those outcomes your motivation to keep on your Journey.  Make them important to you and your survival. 

What are some of the ways that being overweight can bother you, and even make you unhealthy?  I'll tell you some of my issues with being overweight.  My knees and hips bother me all the time, awake or asleep.  I can hardly catch my breath when walking up a few stairs.  I'm having trouble sleeping at night.  I hate what I see in the mirror.  My self-esteem is mostly out the window.  I have no energy and am tired most of the time.  I can't wear most of the clothes in my closet.  I'm depressed at times.  How many of these things ring true with you? 

Now let's take these issues and write down what the outcome would be if I were to continue on this Journey, no matter what.

My knees and hips bother me. I know with less weight on my frame my knees and hips will have less pressure on them, which in turn will remove the discomfort.

Outcome—Less weight, regular exercise, less stress on joints, no pain or discomfort.

I cannot catch my breath walking up a few stairs. As I lose weight, I will be able to breathe better.  People who need to lose weight don't take in enough oxygen and have restricted breathing.

Outcome—Less weight, more exercise, breathing normally.

I'm having trouble sleeping at night.  Boy, is this a two-edged sword!  You have to get your sleep to lose weight and you can't sleep because of your weight.  Studies have proven that a lack of sleep reduces the production of the growth hormone that helps control the body's proportion of muscle to fat and the hormone, Leptin, which gives our body the signal that we've eaten enough; that we are 'full'.  Losing weight will help me sleep better, thus helping me immensely on this Journey as I work my way down to goal. 

Outcome—Less weight, regular exercise, no trouble sleeping.

I hate what I see in the mirror.  WOW, this is a biggy because we all know that what we see in the mirror looking back at us sometimes determines what kind of day we are going to have.  I know my outcome on this subject would be smiles Smile looking back at me when I look in the mirror.  Smiles to help me have a happy, content-with-myself day. 

Outcome—Less weight, regular exercise, smile at the reflection in the mirror, great days.

I have little self-esteem.  I know if I stick with this Journey my self-esteem will be back and I will start feeling good about myself again.  If I give up, I will never regain my self-esteem.  I truly believe this. 

Outcome—Less weight, regular exercise, feel great about myself once again.

I have no energy and am tired most of the time.  By continuing on this Journey, eating healthy foods, exercising and getting my sleep, I know I will have more energy and won't be tired all the time. 

Outcome—Less weight, regular exercise, greatly increased energy, with being tired all the time becoming a thing of the past.

I can't wear most of the clothes in my closet.  As I continue on this Journey, I will be able to “shop in my own closet.”  Won't that be wonderful?  I'm looking forward to wearing those clothes again and all it takes is staying on my Journey, no matter. 

Outcome—Less weight, regular exercise, smaller sizes and new clothes right out of my own closet.  How fun is that!

I'm depressed at times.  I know being overweight makes me depressed at times.  How can it not?  I also know as I continue my healthy Journey there will be less and less depressed times and more and more happy times.  I know my weight won't be the reason for the depression.   

Outcome—Less weight, regular exercise, depression about my weight and its issues will be gone.

How wonderful the outcomes are.  Why wouldn't we want them?  Achievable?  You bet they are and you know how.  You don't give in to the discouragement.  You remember, and re-read as many times as you need to, the outcomes to your issues with being overweight.  Believe me, it will make you stop and think twice about giving in to a temporary lack of motivation or discouraging time.  They are temporary, but if you give in and give up, you will never see those outcomes you wrote down.  So keep your motivating outcomes handy so you can go over them again and again until you are thinking positive about your Journey once more.

Good luck everyone.  I know in my heart that you all have it in your to be the best you can be.  As long as you always do your best on this Journey and never, never give up, you are a success! 

It's up to you.  I'm rooting for you all. Best wishes,

Hugs! Dotti 

     ResourceWeight Loss & Sleep by Jacqueline Swensen  



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Holiday Recovery

What happens when we turn things off and coast through the holiday season?

If you gain 20 pounds from October 1 to December 31, how much weight per week will you have to lose in order to be back where you started from by the next October 1?

(You'll find the answer Below.)




Quote of the Day

“You've got to get up every morning with determination if you're going to go to bed with satisfaction.”
       ~~George Horace Lorimer



Dotti's Message Board

One of the things that you might want to consider for your Journey all year long, is getting some extra support in a place where you can be yourself. Our Message Board is just the place. It's home to many of our Zonie friends who share their Journey experiences and are always willing and ready to offer support, laughs, and friendship.

When you arrive at our DWLZ Message Board ( http://www.dwlz2.com/forum/ ), you will be asked to register. There is no charge, and this is not to gather personal information about you to be used in any way by us. It is only to make sure that we weed out spammers, and allow people to have a safe friendly environment where we can all share support. If you aren't a member already, please try it out. I think you will like it!



Triggers

Triggers are things that set you up for thoughts about eating.  Knowing where and how you'll run into most food triggers will help you avoid them when you can.

  • Biological - hunger pains thirst, hormonally influenced cravings, or other biological processes
  • Environmental - seeing or smelling food, watching a cooking program or food commercial
  • Mental - thinking about food (for example, realizing it is almost lunchtime), imagining eating some wonderful food, having a positive memory of some wonderful food you ate in the past, or a negative memory of being hungry or deprived.
  • Emotional - tension, anxiety, sadness, loneliness, boredom, and other negative emotions; also positive emotions, such as happiness or excitement
  • Social - being offered food or being around people who are eating

I know I've experienced triggers in each of these areas.  Learning how your triggers happen is the best way to try to avoid them or deal with them when you are experiencing them.  Try to work on your sabotaging thoughts and replace them with positive, successful thoughts.  For example:

Emotional eating - instead of eating as a way of coping why not remember that when you eat to cope with a problem you will now have two problems; the one you were eating over and now, feeling bad for eating to cope.  You will now be more emotionally upset.

     —The Dr. Beck Diet Solution Weight Loss Workbook



Chicken Chili Blanco

This white chicken chili is chock full of beans, vegetables, and flavor. Serve it with a healthy salad of mixed greens.

          6 ounces skinless, boneless chicken breasts or thighs
         Nonstick cooking spray
         ♦ 1 large onion, finely chopped (1 cup)
         ♦ 2 cloves garlic, minced
         1 cup reduced-sodium chicken broth
         2 cups sliced fresh mushrooms
         1 (15 1/2 ounce) can reduced-sodium kidney beans, rinsed and drained
         ♦ 1 (8 1/2 ounce) can cream-style corn
         ♦ 1/2 cup chopped red or green sweet pepper
         1/2 cup dry white wine
         1 (4 ounce) can diced green chilies, drained
         ♦ 1 teaspoon ground cumin
         ♦ 1 teaspoon dried oregano, crushed
         Dash salt
         1/4 cup snipped fresh parsley

Rinse the chicken; pat dry with paper towels. Cut the chicken into 1-inch pieces. Spray a large saucepan with nonstick cooking spray. Preheat saucepan over medium heat. Add chicken, onion, and garlic. Cook about 2 minutes or till chicken is no longer pink. Stir in chicken broth, mushrooms, kidney beans, corn, chopped pepper, wine, chilies, cumin, oregano, and salt. Bring to boiling. Reduce heat; cover and simmer for 10 minutes. Stir in parsley.

Makes 4 servings

Per serving:  240 Calories, 18 g Protein, 3 g Fat, 0 g Saturated Fat, 39 g Carbohydrate, 628 mg Sodium, 22 mg Cholesterol, 7 g Dietary Fiber  *4

     DWLZ Recipes



Positive Thoughts

Below are a few positive thoughts to write in your journal or tape up where you can see them daily. 

Give myself credit - I deserve credit every time I exercise, learn and practice a healthy new skill, and every time I stick to my Program.

Say no to extra food - Get rid of the extra food.  You can either get rid of the extra food in the trash or in your body. Either way, it's wasted.

Put your Journey first - I have to plan my life around my Journey; not my Journey around my life.  I deserve to put myself first.

It's okay to disappoint people - As long as I'm nice when being assertive about my Journey, I am entitled to do what I have to in order to stay on my Journey.

Mindfully eat your meals - I need to sit down and eat slowly and mindfully, all the time.

No excuses - Just because I want to eat, doesn't mean I should. 



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
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If you would like a power assist on your Journey I highly recommend the
Enjoying Weight Loss Hypnosis CDs!

Want to know more?

  • There's lots of info on our Review Page—how this has worked for me.
  • Don't want to pay all at once?—Just choose 3 equal installments!

What can you do to get your mind onboard with your weight loss desires?
     —I honestly believe this is an answer to a dilemma that we all face.



Click Here to Listen Matt Hoover




Motivation

Don't Quit

When you've eaten too much and you can't write it down
And you feel like the biggest failure in town;
When you want to give up just because you gave in
And forget all about being healthy and thin;
So What! You went over your points a bit;
It's your next move that counts...So don't you quit!

It's a moment of truth, It's an attitude change;
It's learning the skills to get back in your range;
It's telling yourself "You've done great up till now;
You can take on this challenge and beat it somehow.
" It's part of your journey toward reaching your goal;
You're still gonna make it, just stay in control.

To stumble and fall is not a disgrace
If you summon the will to get back in the race;
But, often the struggler's when losing their grip
Just throw in the towel and continues to slip
And learn too late when the damage is done
That the race wasn't over and they still could of won.

Life-style change can be awkward and slow
But facing each challenge will help you to grow;
Success is failure turned inside out
The silver tint in the cloud of doubt.
When you're pushing to the brink, just refuse to submit;
If you bite it you write it... But Don't you quit!

Author Unknown - Adapted by R.W. Brown
Thank You Lisa




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





“You have failed only when you quit trying. Until then, you're still in the act of progression. So, never quit trying and you'll never be a failure.”

       ~~Tommy Kelley




Portion Visuals

Sometimes when you are eating out you need to have some visuals to help you approximate the portion size you should be eating. 

Wine, 5-6 fl oz = 6 oz yogurt container
Sliver of cake, 1 oz = CD case
Cookies, 2 (2-inch) = 2 tea bags
M&M candies/Jelly beans = 1 layer on your palm
Ice cream, 1/2 cup = 1/2 baseball
Gravies and sauces, 2 tbsp = 1 walnut in a shell
Sour cream, 3 tbsp = 1 1/2 walnuts
Salad dressing (creamy), 1 tbsp = 1/2 shot glass
Nuts (peanuts, cashews, almonds, walnuts, pistachios), 1 oz/1/4 cup = 1 golf ball
Peanut butter and other nut butters, 1 tbsp =3 standard postage stamps/1/2 walnut

     —The Portion Teller by Lisa R. Young, PH.D., R.D.



Comic Relief

HE WAS ONLY A CHOCOLATE
CHIP COOKIE...

I LOVED HIM

I met him at a party. There he was at the end of the buffet....a loner; the last one on the plate. He had a certain something...a sweetness, a sensuality. He was one hot cookie. I felt as if I'd always known him...hungered for him. When he looked at me with those warm brown eyes, I melted. Before I knew it, I had my hands on him, my mouth on him...in public. After that night, we were inseparable. With him I could be myself. he didn't seem to care what mood I was in, how I looked or even if I gained weight. Together we had the recipe for happiness. No one satisfied me like Chip.

THEN THINGS CHANGED

My friends said he was no good for me. He started to give me heartburn. I felt crummy, but it had to end. Now we've gone our separate ways. I hardly think of him anymore. Oh, if I see a certain TV commercial, a particular magazine ad, a coupon for cents off...that old longing returns. And when we run into each other in the supermarket, we nod. We're friendly. But it's OVER




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


Baja Bobs

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




Food Finds

Varying our food choices is a great way to keep our Program fresh and exciting.

  • Luna Cookie, Berry Pomegranate, 1 pkg/cookie
           [140 cal/2.5g fat/4g fiber/27g carbs/100mg sodium/3g protein] *2.5
  • Keebler Town House Toppers Multi-Grain, 3 crackers
           [70 cal/2.5g fat/0.5g fiber/10g carbs/120mg sodium/1g protein] *1.5
  • Nabisco Wheat thins Flatbread, Tuscan Herb, 2 crackers (lrg)
           [60 cal/1.5g fat/0.5g fiber/12g carbs/125mg sodium/1g protein] *1.5
  • Old London Toastettes Croutons, Herb Seasoned, 7 croutons
           [25 cal/1g fat/0g fiber/3g carbs/65mg sodium/0g protein] *0.5




Holiday Recovery Answer

Answer from Holiday Recovery Question above...

Answer: Just over 1/2 pound per week.
October 1 is the 274th day of the year, coming after 39 weeks and one day of the year have passed. If it were exactly 40 weeks, you would have to lose precisely 1/2 pound each and every week on average, in order to be back to where you were the previous October.

When we only focus on our journey for part of the year, we can be setting ourselves up for overall failure.

The good news is: if we lose 1/2 pound per week after not gaining anything over the holidays, we will be 20 pounds lighter on October first than we were last year! Yippee!



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Low-Fat Broccoli Soup

Makes 4 servings

         1 can (14.5 oz) low-sodium chicken broth
         2 cups chopped fresh or frozen broccoli
         ♦ 1/2 cup chopped onion
         ♦ 2 tbsp cornstarch
         1 can (12 oz) evaporated skim milk

In a saucepan, combine broccoli, onion and broth; simmer for 10 to 15 minutes or until vegetables are tender. Puree half of the mixture in a blender; return to the saucepan.

In a small bowl, whisk the cornstarch and 3 tbsp of milk until smooth. Gradually add remaining milk. Stir into the broccoli mixture. Bring to a boil; boil and stir for 2 minutes.

Per 3/4 cup serving: 112 Calories, 9g Protein, 1g Fat, 18g Carbohydrate, 157mg Sodium, 5mg Cholesterol, 5g Dietary Fiber   *1.5

       ~~DWLZ Recipes



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


The Tallest Building in the world opened for business on January 4, 2010. It is Burj Khalifa in Dubai, United Arab Emirates, and is the tallest man-made structure ever built, standing 2,717 ft tall. It is over twice as tall as the 1,250-foot Empire State Building, and only comes up a little short of doubling the height of the 1,451-foot Sears Tower (recently renamed the Willis Tower), which has been the tallest building in the USA since 1973.

• • •

Bill Gates, who lost $18 billion in 2009, still managed to move up from being number two on the list of the world's richest, right into the top slot once again. Despite the losses, he managed to hold on to $40 billion of his assets.

Last year was hard on Billionaires. (I can hear the violins playing sad melodies to the sympathetic masses.) In one year's time the number of billionaires fell from a total of 1,125 in the world, down to a mere 793. The reason the Microsoft king moved up on the list, even while losing so much, is because the man who slid down to number two, Warren Buffet, lost $25 billion, and the poor man has to try to get by on a mere $37 billion.
• • •

Vera Palmer was born on April 19, 1933 in Pennsylvania, and her mother was a schoolteacher. Married at age 16, Vera had her first of 5 children, at age 17, and still attended the University of Texas at Austin. Her IQ was said to be 163, and she spoke five languages. She died tragically at age 34. Who was this famous woman?

Vera Jayne Palmer, wife of Paul Mansfield, used her middle and married names to create the stage name: Jayne Mansfield. Jayne Mansfield was a beautiful blonde award-winning movie actress, who also appeared in Playboy magazine over 30 times before her life was cut short in a car accident in the early hours of June 29, in 1967—the summer I turned 16.

       ~~Researched and written by Al



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:

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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.—2010, 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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