|IN THIS ISSUE
[50 cal or less]
Hi everyone! I am hoping this newsletter finds you all happy and healthy.
Our great weather is still holding up here in Spokane, WA with temperatures during the day sitting in the 40's. We haven't seen much snow this winter, but it looks like other parts of the country are getting enough snow for everyone. For now, I'm going to enjoy the spring-like days.
Today we’re going to talk a little about cravings and how to control them.
It's time to go fill our favorite glass with sparkling water and settle into our most comfy chair. Don’t forget to bring that great smile of yours.
As you all know cravings can happen at any time of the day or night, which means we have to always be prepared to deal with them. We are going to learn how to manage our cravings instead of trying to resist them. When you are prepared for them, they don’t have the power over you that they would have if you were unprepared. YOU have all the power then. Cravings that you think are uncontrollable are controllable: when you are prepared with a plan to resist temptation.
My leader used to tell us that many times we have cravings for food when they are really cravings for fluid. When a craving hits you try sipping some water slowly. If your body is indeed craving fluids then your craving should soon disappear. I’ve tried this and it works! Many times I’m thirsty and not hungry when my cravings hit.
Try the waiting game – I know, get real! However, when a craving hits, and you busy yourself for 15-20 minutes or so, you will find the craving will peak and then disappear most times. Of course, if you are deep in a project away from food you will forget the craving altogether!
Another way to keep cravings away is to never skip a meal. If you’ve skipped breakfast AND lunch you can bet on the way home from work McDonalds is going to be calling your name for many reasons. Number One, you are NOT prepared to meet this craving. Number Two, you are hungry, of course. Number Three, it is fast and convenient. If you had eaten your breakfast and lunch and had a mid-morning and mid-afternoon snack you would have been armed with a good plan for the trip home. Water is always a good filler until you make it home for dinner.
It you are dealing with a craving like a chocolate addiction, try going off chocolate for at least 6 weeks. You can certainly last 6 weeks and how powerful you will feel for doing so. After the 6 weeks are up you will most likely be able to have just one piece of chocolate instead of the whole box. Sometimes going “cold turkey” is the only way to get a craving under control.
Phoning a good friend who is on the Journey with you is a very good way to avoid your craving and have a great chat.
Another way to satisfy a craving is to try substituting it with a “lighter” item. For example:
- If you want a hot dog [about 180 calories] you could try substituting it with a light hot dog, 95% fat free [about 55 calories] or even a turkey dog [about 40 calories]
- How about when you are craving the smell of bacon and eggs [about 400 calories]? 2 slices of deli-style ham and egg substitute would cut your calories in half [about 200 calories].
- If you must have chocolate try chocolate skim milk or chocolate low-fat yogurt. You would be getting your calcium in and using a lot less calories.
- Did you know a baked potato is about 250 calories but a large French fries is 535 calories? WOW!
- How about substituting your sweet craving with strawberries. They are sweet and good for you!
- When you start craving fried chicken [about 500 calories] try and remember that a great substitute is roasted chicken without skin, which is about half the calories [about 250 calories]
These are just a few examples of how you can prepare yourself for when the cravings hit, and we all know that they will. What we have to remember is that being prepared mentally – means that the craving will NOT win; and in having lighter foods in place to replace the higher calorie food that we are craving, we are putting ourselves in control, and not the craving.
Of course, if you still cannot get by the craving and MUST have it then do so but do so very carefully. This means do not go crazy. Have a bite or two; taste it; enjoy it and then ask yourself, “Do I really want this?” “Is it really worth going off program for?” You will probably say NO! I love the 3 bite rule – 3 bites of what you want. Actually after 3 bites you are just shoveling it in anyway. All your taste and savoring was done in the first 3 bites. I try to remember to ask myself this question, “Do I like it enough to wear it?”
Remember this when you are struggling with cravings: If you fail to plan you plan to fail. Planning and educating yourself on all aspects of your healthy new lifestyle are the keys to continued success.
Why not take this week to write down your cravings and how you deal with them. Then sit down and figure out ways how you can gain control over your cravings, and come out victorious over them. I have faith in all of you, and wish you continued success on your Journey.
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.
Healthy Snacking [50 calories or less]
When that snack attack hits be prepared with some healthy snack options. I've listed a few snacks below that come in at 50 calories or less.
♦ 1 cup prepared sugar-free flavored gelatin, 8 calories
♦ 1/2 cup baby carrots, 25 calories
♦ 1 medium plum, 40 calories
♦ 1/3 cup chocolate soy milk, 40 calories
♦ 1/2 piece string cheese, 40 calories
♦ 2 tbsp roasted pumpkin seeds, 40 calories
♦ 1 small orange, 45 calories
♦ 1-1/2 cups air-popped popcorn, 47 calories
♦ 1 cup reduced-sodium V8 juice, 50 calories
♦ 2 chocolate kisses, 49 calories
♦ 1/2 medium banana, 50 calories
♦ 1/2 slice toast with 1 tsp apple butter, 50 calories
♦ 3 chocolate covered miniature pretzel twists, 47 calories
♦ 1/2 small grapefruit with 1 tsp sugar, 48 calories
♦ 1/3 cup red grapes, 43 calories
Quote of the Day
“I wake up every day with the realization that this is it, that there's only one shot at this life and I can either enjoy the ride and live it to its fullest and to my highest potential or I can stay the way I am.”
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!
What a great breakfast choice. Feel free to add any other veggies you like.
♦ 1-1/2 cups egg substitute
♦ 1/2 cup fat-free milk
♦ 3-1/2 cups frozen O'Brien hash brown potatoes, thawed
[I like the refrigerated has browns]
♦ 1-1/3 cups shredded reduced-fat cheddar cheese, divided
♦ 1/2 cup chopped sweet onion
♦ 4 tablespoons crumbled cooked bacon, divided
♦ 1/2 teaspoon salt
♦ 1/2 teaspoon salt-free seasoning blend
♦ 1/4 teaspoon chili powder
♦ 4 green onions, chopped
In a large bowl, whisk together the egg substitute and milk. Stir in the hash-browns, 1 cup cheese, onion, 2 tbsp bacon, salt, seasoning blend and the chili powder. Pour into an 8" square baking dish coated with cooking spray.
Bake at 350 degrees for 45-50 minutes or until a knife inserted near the center comes out clean. Sprinkle the remaining cheese and bacon on top and bake 3-5 minutes longer or until the cheese is melted. After removing from the oven, sprinkle with green onions and let stand for 5 minutes.
Makes 6 servings
Per serving: 219 Calories, 17g Protein, 6g Fat, 4g Saturated Fat, 25g Carbohydrate, 682mg Sodium, 22mg Cholesterol, 3g Dietary Fiber *4.5
—Howard Rogers, El Paso —Taste of Home Comfort Food Diet Cookbook
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.
Allow TIME to change.
Focus on the PROCESS of changing
rather than the outcome of change.
What is potassium? It is a mineral that helps muscles contract, maintains fluid balance, sends nerve impulses, and releases energy from food. Potassium is needed to regulate blood pressure, neuromuscular function, and levels of acidity.
Potassium Deficiency - Eating too much salt may lower your body's store of potassium. High blood pressure, irregular heartbeat, sneezing and asthma, weakness, nausea, loss of appetite, altered mental states (including nervousness and depression), dry skin, insomnia and fatigue, are all associated with not getting enough potassium to maintain your good health.
How much potassium is enough? According to the Institute of Medicine of the National Academies of Science recommend consuming about 1,500 mg of sodium per day and 4,700 mg of potassium for healthy adults between 19-50 years of age.
Sources of potassium
♦ Sweet potato, baked 694 mg
♦ Tomato paste, 1/4 cup 664 mg
♦ Beet greens, 1/2 cup, cooked 655 mg
♦ Yogurt, plain, nonfat, 8 oz. 579 mg
♦ Prune juice, 3/4 cup 530 mg
♦ Carrot juice, 3/4 cup 517 mg
♦ Halibut, 3 oz, cooked 490 mg
♦ Soybeans, green, 1/2 cup, cooked 485 mg
♦ Banana, medium 422 mg
♦ Peaches, dried, 1/4 cup 398 mg
♦ Milk, nonfat, 1 cup 382 mg
♦ Cantaloupe, 1/4 medium 368 mg
♦ Kidney beans, 1/2 cup, cooked 358 mg
♦ Orange juice, 3/4 cup 355 mg
—Eat This and Live by Don Colbert, MD
If you never thought you could succeed on this journey, ponder this:
Abraham Lincoln... Failed in business at age 21.
Was defeated in a legislative race at age 22.
Failed again in business at age 24.
Overcame the death of his sweetheart at age 26.
Had a nervous breakdown at age 27.
Lost a congressional race at age 34.
Lost a congressional race at age 36.
Lost a senatorial race at age 45.
Failed in an effort to become vice-president at age 47.
Lost a senatorial race at age 47.
Was elected PRESIDENT of the US at age 52!
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.
“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.”
What exactly is the lifestyle approach to exercise? Using the lifestyle approach you add short segments of physical activity to your everyday routine. Your goal is to try and include at least 30 minutes of physical activity a day. This is a great way to get started on your active lifestyle. I've listed a few activities below to help you get started. Of course, you can always put some extra movement into them adding to the benefits you will already be getting.
Vacuum briskly - 5 minutes
Walk the dog - 10 minutes
Take the stairs instead of the elevator - 3 minutes
Walk to get lunch instead of getting it delivered - 7 minutes
Make extra trips carrying in groceries or bringing laundry up the stairs - 5 minutes
Wash your car instead of going through a car wash - 15 minutes
Rake leaves - 15 minutes
Total time - 60 minutes
—The Weight Loss Bible
Baja Bob's Cocktail Mixes
~ Home of the Original Sugar-Free Margarita Mix
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
To Cancel Out Your Diet
started my spring diet last night.
I poured myself a beer, and then I
put a slice of lemon in it. This works because everybody knows that if
you put a slice of lemon into a drink or squeeze it onto food, it cancels out
the calories. The acid dissolves them.
Same goes for lime and Vitamin C.
Here are some other dieting tips:
- If you fill a small bowl with potato chips and eat it, then fill it again, it contains fewer calories than if you fill a large bowl once.
Same thing with cake. Several small
pieces of cake don't add up to one large piece. You need dessert for a
well-balanced meal because it speeds up digestion, which prevents you from absorbing
too many calories.
Food contains fewer calories if you eat it standing
up. This means it's not fattening if you lick the bowl standing at the
kitchen counter or eat a sandwich walking around the house. Also, anything
you eat standing in line at the supermarket doesn't count.
The same goes for eating at the bulk food containers.
Size 8 isn't what it used to be. Manufacturers are skimping on fabric, so a size 10 now is really the same thing that a size 8 used to be.
If you're having a busy day, you're allowed to eat anything you want and it won't count. You can lose weight just by watching
the Olympics or an action show. Also, watching an Oprah show on weight loss
causes you to be thinner.
Frozen yogurt contains no calories at all.
calories aren't as dangerous as regular food calories. Liquid doesn't
stay in the body long enough for the calories to leech out into your body.
In fact, beer is the only liquid that actually contains calories, and lemon takes
care of that. "Lite" beer is calorie-free.
- Food isn't
nearly as fattening if you eat it fast.
- On the other hand, chewing uses
up a lot of energy and burns calories, so if you eat slow, it's also not fattening.
- Any kind of crackers that say "wheat" on the label aren't fattening.
- Eating your children's leftovers doesn't count because it's a shame to
- A salad and a buttered hard roll cancel each other out, so
there's no calorie intake if you eat them at the same meal.
- Also, Diet
Coke cancels out everything you've eaten all day.
- Getting a new hairstyle
makes you thinner.
- So does impulse shopping. Lettuce causes cancer because
of that stuff they spray on it.
- Same thing with other vegetables.
you share a candy bar with the dog, you can have another one.
- It's rude
to let others eat alone. If your spouse arrives home late from work and
you've already eaten dinner with the children, it would be impolite not to eat
again with him.
- Eating oatmeal cookies is the same as having breakfast.
It's the right thing to do.
- Any product with a health claim on the package
is OK. That means if you see a gallon of ice cream that says "natural"
on the box, it's good for you, even if it contains "natural fat".
- Honey is less fattening than sugar because it's "natural".
hard counts as exercise. It's as good as low-impact aerobics.
is like high-impact thinking and burns even more calories.
- Eating just
half of anything - even a three-pound chocolate bar - shows you're a serious
- You deserve a reward, so it's OK to eat the other half.
YOU FAIL TO PLAN, YOU PLAN TO FAIL
I just love these new (to me) Skinny Cow Truffle Ice Cream Bars
- Skinny Cow White Mint Truffle Ice Cream Bar, 1 bar
[100 cal/2g fat/3g fiber/19g carbs/45mg sodium/3g protein] *2
- Skinny Cow Chocolate Truffle Ice Cream Bar, 1 bar
[100 cal/2g fat/3g fiber/19g carbs/50mg sodium/3g protein] *2
- Skinny Cow French Vanilla Truffle Ice Cream Bar, 1 bar
[100 cal/2g fat/3g fiber/18g carbs/45mg sodium/3g protein] *2
- Skinny Cow Caramel Truffle Ice Cream Bar, 1 bar
[100 cal/2g fat/3g fiber/19g carbs/50mg sodium/3g protein] *2
Pizza Fit’n Free “America’s Fat Free Pizza”
Order Online at www.pizzafree.com
Topping Idea Contest
How do you top Pizza Fit'n Free?
Send your topping ideas to email@example.com to enter to win a FREE 6-Pack of Pizza Fit'n Free!
Our topping idea contest ends on 2/28/10.
At that time, our employees will choose three winners with the best topping idea.
Due to the amount of emails we receive, not all topping ideas will be posted on our site. We will contact the winners via email once the contest is over and feature their idea on our site and newsletter.
VISIT OUR TOPPING IDEAS
PAGE FOR EXAMPLES
Pina Colada Pudding Cups
A nice, light treat after a big meal is always nice and this fits the bill.
Makes 4 servings
♦ 3 cups fat-free milk
♦ 2 envelopes whipped topping mix
♦ 2 pkgs (1 oz each) sugar-free instant vanilla pudding mix
♦ 2 cans (8 oz each) unsweetened crushed pineapple, undrained
♦ 1/2 tsp coconut extract
♦ 1/4 cup flaked coconut, toasted
♦ 8 maraschino cherries
In a large bowl, whisk the milk, whipped topping and pudding mixes for 2 minutes. Stir in the pineapple and extract.
Spoon into eight dessert dishes, 3/4 cup in each. Cover and refrigerate for 30 minutes or until chilled. Sprinkle each serving with toasted coconut and a maraschino cherry.
Per 3/4 cup serving: 171 Calories, 3g Fat, 1g Dietary Fiber, 31g Carbohydrate, 350mg Sodium, 2mg Cholesterol, 4g Protein *1.5
How to toast coconut: Spread coconut (or nuts) in a 15-in x 10-in x 1-in baking pan. Bake at 350 degrees for 5-10 minutes or until lightly browned, stirring occasionally. Or, spread in a dry nonstick skillet and heat over low heat until lightly browned, stirring occasionally. Watch carefully to avoid burning.
~~Taste of Home Healthy Cooking Recipe Cards
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.
A cup of drip brewed coffee has about 115 milligrams of caffeine, an espresso (and percolated coffee) about 80mg, while instant coffee has about 65mg of caffeine.
Decaffeinated coffee is not totally caffeine free, containing about 3mg of caffeine. An 8oz can of Coca-Cola has about 23mg of caffeine, Pepsi Cola 25mg, Mountain Dew 36mg, and TAB 31mg. Tea has about 40mg of caffeine, while an ounce of chocolate contains about 20mg.
The first Espresso machine was introduced in 1822 by the French, but it was the Italians who perfected and distributed it.
Coffee is the world's most popular stimulant: 4 out of 5 Americans drink it, consuming more than 400 million cups a day. With more than 25 million people employed in the industry, coffee is one of the largest trade industries in the world.
[George Washington invented instant coffee! It's true! Okay, not our beloved first president, but it was George Constant Louis Washington, read on... -Al]
Instant coffee was invented in 1906 by Mr. G. Washington, an Englishman living in Guatemala.
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.—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.
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.