|IN THIS ISSUE
| Comic Relief
|| Bar Food—
What Foods Contain
|What's for Dinner?
Al and I have been going through quite an ordeal with his mom and her Alzheimer's. We are working on relocating her to Spokane and all that goes with that. We made a fast trip last week down to her house (over 10 hours on the road each way) when we were told she was in the emergency room and taken a drastic turn for the worse.
Fortunately, it was a false alarm, but it reminded us we have to take care of this. Life is hectic and stressful (I've been taking my own advice from the last Dotti's Newsletter on stress!) but we hope it will be better when we get Mom up here. We have a place selected that we visited and it looks good. Now we have the details to work out and then doing the actual move. Both of us are tired and having trouble sleeping, but we hope things will be better soon. Please send your positive thoughts our way.
This time I am going to include an article of Al's from October of 2007.
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.
Getting Successful Support
object is to drive your camel 200 miles across the Gobi desert." So
began a game called Camel. It was a simple computer program, and
I had typed the code, from a book I had purchased, into my Commodore
64 computer years ago when I was learning the BASIC programming
language. The game gave you several possible choices of action,
which included two rates of travel, taking a rest, taking a drink
from your solitary canteen, or—when all seemed lost—asking
As I recall, it was really tough to make it all the way
across the desert alive, and the odds of getting help when you
needed it badly were pretty slim, but fortunately, in real life
we don’t have to rely on the heartless output from a random
number generator in order to find the help we need. However, just
like in the game, help is very welcome when it arrives in a time
From the Gobi Desert to the Deep Blue Sea
unable to swim, but suddenly dropped into a large body of water.
What will save you? One thing you can be sure of is that another
person who can’t swim will not be a benefit. People who are
drowning are seldom good support at a time like that. They will
be grasping for anything to hold on to try and keep their heads
above water. If you are close enough to be grabbed and dragged
down, you will be.
If another non-swimmer will be no help, what
about someone who can swim a little? What will he be able to do
for you? Generally, if a drowning person is approached by a fair
to poor swimmer, the swimmer will be grasped, and tied up in such
a way that he will not be able to swim either. Unless he can free
himself from the non-swimmer, they both will drown. In other words,
he will be little more help than the non-swimmer in providing support
in the water.
For truly useful support in the water, when you cannot
swim on your own, a lifeguard is what you need. A lifeguard is
a strong swimmer, and is very confident in his ability to keep
himself afloat. A lifeguard also has training in how to deal with
a desperate drowning man. Between his ability to swim and his training
to avoid being dragged down by the flailing non-swimmer, he will
be able to calm the flailing, and pull the victim to safety.
The Swimming Aspects of Weight Loss
When you begin a weight loss/control
journey you already know you do not have the ability to swim in
these waters on your own. If we could do this on our own without
help, we wouldn’t be here. We would be thin and off doing
something else. By definition this is something we need help with.
Denial is not a river in Africa, but its waters can drown us in
a hurry. We must face the fact that we need help learning "to
Your doctor may have told you that you must lose weight.
Or perhaps you were suddenly hit with reality when you looked in
the mirror, stepped on the scale, couldn't fit into some large
article of clothing, or you had some other shock that dropped you
into the water. Suddenly, you were expecting yourself to swim like
a fish. But this expectation is not realistic! Swimming is a skill
that comes naturally to a fish, but to the rest of us, we have
to learn to swim.
And as if that were not enough, as we struggle
along, we are also hit with waves that wash over us:
- Urges to binge
- Temptations hitting our eyes and our noses
You can feel like you are going to sink and will never be
able to swim!
HELP! Please Won’t Somebody Help Me?
stop and back up a bit for a moment. When is the best time to handle
a crisis? Before the need arises is always the best time to get
ready for an emergency. Fire drills make the real thing less devastating.
Having fire extinguishers available beforehand can stop a fire
from ever getting out of control. And a life jacket can prevent
a drowning, if you put it on before you fall into the water.
is the best cure for a crisis, and the best time to get help is
before the need arises. In the area of weight loss, we have our
weight loss program, and the habits that we develop to help us
in following it—and that will serve as a life vest. They
can help to keep us afloat, even when no other person is there
with us to help. If we have done our preparation properly, we know
what we should be eating, and we have developed habits that help
us naturally tend towards eating those things and only those things.
We also have journals to track what we are doing, to help compensate
for our imperfect memories, and to follow our progress. These things
form supports to buoy us up when we would otherwise be sinking
with flailing arms.
Our lifeguards, the ones who play hero for
us, saving us from ourselves in times of crisis are our Weight
Watcher leaders—or others in our lives—who have been
successful for a long time and are continuing to be successful.
Seeking them out sooner rather than later will be a major asset
in your efforts to reach and hold to your goal weight.
one of the most important things to do for water safety is to learn
how to swim! In the area of weight loss, this correlates with attending
Weight Watchers meetings, reading books on how to eat right and
of course seeking out a professional nutritionist and then following
his advice. (Otherwise, the good counsel you receive will be no
more valuable than a weight set or a treadmill that is sitting
unused in the corner gathering dust.) Your doctor can be another
great source of help, if he is experienced in this area. If not,
seek out another one. All doctors are not equal in all areas, in
either ability or experience. (There is no shame in changing doctors
if the one you have now is not giving you what you need.)
for the water and the waves, you multiply your chances of success
by a large factor.
Don’t Drown Your Friends!
When you look
for your primary source of support do not grab onto another struggling
swimmer and pull him down with you. Remember that a large part
of how we learn is through feedback from others.
If the feedback is wrong, it will reinforce bad choices!
- Did I do that right?
- Does that look okay to you?
- Is that an effective way to do this?
support is faulty, it is like using a faulty foundation for a large
building, or like grabbing onto a flailing swimmer when you are
drowning yourself. It is easy to get sucked into a destructive
whirlpool of bad advice and misguided feedback.
- It’s okay to do that…I do it all the time!
all have that problem…don’t worry about it!
can’t fix that…I never have been able to.
We Need Help!
and I can’t do this on our own. In a very real way, we are
handicapped. We need help and support to be successful. It is nothing
to be ashamed of and certainly not something to be too proud to
admit, because it is only by realizing that we need help that we
will seek it out. And it is only by realizing that it is a serious
problem that we will take the time, and expend the effort required,
to seek out the right kind of help, rather than just grabbing for
another non-swimming companion, and drowning together. Remember
that someone who is not able to swim will not know how it should
be done correctly. He will be confused, and unable to give useful
feedback. He will reinforce your bad choices and may even belittle
good choices. The net result of this good intentioned help is that
your situation is made worse rather than better by it.
must have certain qualities to be effective. He must be:
Good advice is not
always pleasant advice. Sometimes we have to hear bad news, when
it will save us from pain and failure later. Our lifeguards will
have to be willing to give us that advice, or they are not really
ready for that job.
who is successful, and has been for some time.
- Someone who will
give honest useful feedback.
- Someone who will not reinforce our
wrongheaded excuses for making bad choices.
You Can Learn To Swim These Waters!
learn to do this all the time, and while you may not believe it,
they are no better than you are. You can do it too! You CAN reach
your goal weight and remain there. You can learn the techniques
that you need and build your own system of routine and structure
that will support your journey day by day. This is doable, and
it is doable by you!
But remember that you must get your primary
support from lifeguards who will be able to help you succeed, by
only reinforcing good choices, while deprecating the bad ones.
You can do it!
Wishing you the very best,
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.
100-Calorie Salty Snacks
Are you craving some salty snacks? I know I have one or two instances a month where I just have to have a salty snack. No sweets, just salt. Below is a list of a few salty snacks that come in at about 100 calories for the listed serving size, which is doable on our Program. If you don't like counting the Chips serving size out, try to remember that a serving size is usually about a handful.
Potato chips, 12
Tortilla chips, 8
Baked tortilla chips, 10
Corn chips, 15
Pretzels, 20 thin sticks
Soft pretzel, about 1/3 of pretzel
Peanut butter-filled pretzel nuggets, 6
Rye wafers (such as Ryvita), 4
Wheat Thins (reduced fat), 15
Ritz Bits, 25
Peanut butter-filled crackers, 2 sandwiches
Rice cakes, 2 regular size
Dotti's Message Board
One of the things that you might want to consider for your Journey, 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!
Quotes to Lift Your Spirits
“The optimist is wrong as often as the pessimist. But he has a lot more fun.”
“Great works are performed not by strength but by perseverance.”
“Cheerfulness is the best promoter of health and is as friendly to the mind as to the body.”
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.
Orange Pineapple Smoothies
I love smoothies any time of the year. They are filling, delicious and easy to make.
Makes 6 servings
1 pkg (16 oz) frozen pineapple chunks
1 cup orange juice concentrate
2 cans (5 1/2 oz each) apricot nectar
2 cups ice cubes
1 envelope (0.15 oz) unsweetened orange soft drink mix
Combine half of the pineapple, orange juice concentrate, apricot nectar, ice cubes and soft drink mix in a blender. Cover and process until smooth. Stir if necessary. Pour into chilled glasses. Repeat. Serve immediately.
Tip: Skewer a few pineapple chunks and perch the fruit kabobs across the top of the glass to make a special garnish for the smoothies. Use colored or curvy straws to make the presentation even more fun.
Per 1 cup servings: 155 Calories, Trace
Fat, 1g Dietary Fiber, 37g Carbohydrate, 28mg Sodium, 1g
~~~Taste of Home Smoothies
Salad Dressings ~ A Little Fat Makes the Salad Healthier
Research has shown that a few grams of fat in your salad helps the body absorb antioxidants known as carotenoids. Carotenoids give veggies such as carrots, green peppers and tomatoes their color and as antioxidants, they help protect against heart disease and other chronic conditions. Try to aim for 6 grams of fat on your salad (includes the garnishes too) to reap this benefit. Remember to choose a dressing that is higher in unsaturated fat, such as olive oil rather than saturated fat. Below are some good and bad choices.
- Wish-Bone Light Creamy Caesar - 50 calories (20 from fat) - 2g fat; 0.5g saturated fat
- Newman's Own Lighten Up Light Cranberry Walnut - 70 calories (40 from fat) - 4g fat; 0.5g saturated fat
- Kraft Light Done Right Creamy French - 80 calories (40 from fat) - 4.5g fat; 0.5g saturated fat
- Kraft Buttermilk Ranch - 150 calories (140 from fat) - 16g fat; 2.5g saturated fat
- Newman's Own Creamy Italian Dressing - 140 calories (130 from fat) - 14g fat; 2.5g saturated fat
- Wish-Bone Extra Thick! Classic Ranch - 140 calories (140 from fat) - 15g fat; 2.5g saturated fat
~~Arthritis Today Magazine
Mirror, Mirror on the Wall
Mirror, mirror on the wall
Do you have to tell it all?
Where do you get the glaring right
To make my clothes all look too tight?
I think I'm fine but I can see
You won't cooperate with me;
The way you let the shadows play
You'd think my hair was getting gray.
What's that, you say? A double chin?
No, that's the way the light comes in.
If you persist in peering so
You'll confiscate my facial glow,
And then if you're not hanging straight
You'll tell me next I'm gaining weight!
I'm really quite upset with you
For giving this distorted view;
I hate you being smug and wise -
O, look what's happened to my thighs!
I warn you now, O mirrored wall,
Since we're not on speaking terms at all,
If I look like this in my new jeans
You'll find yourself in smithereens!!!
Our Alaska Cruise
Have you ever thought about taking a cruise? Or have you already been on one or more of them? We have something special for you in case you have!
Al has worked hard on creating a way to share our memories from the Alaska Cruise that we took with our best friends in September, 2006, to celebrate our 30th anniversary.
I am sure that you will be surprised by the level of detail that you will find there; I know that I was! And we hope that you are going to enjoy sharing our experience with us!
We have pictures, and maps, all accompanied by Al's happy description of each day of our cruise. Take the Ship's Tour where Al walks you through every deck, showing you the sights. See the Ship's Art, and the spectacular Staircases and Elevators.
If you have ever wondered what a cruise is like, or if you would like to relive what it was like when you took your cruise, we think you are going to love our Alaska Cruise Page!
There is really nothing quite like it anywhere else on the Internet.
Bar Food - How much will it 'cost' you?
Even if you aren't having an alcoholic beverage while visiting with friends you will still be tempted to 'munch' on the bar food sitting in front of you. The calories sure do add up when you are mindlessly munching.
♦ Pretzel sticks, 10 [10 calories/0 g fat]
♦ Cheddar, 1 inch cube [70 calories/6 g fat]
♦ Goldfish crackers, 60 [75 calories/3 g fat]
♦ Potato chips, 10 [105 calories/7 g fat]
♦ Snack mix, half cup [150 calories/6 g fat]
♦ Peanuts, in the shell, 35 [161 calories/14 g fat]
♦ Peanuts, oil roasted, 35 [165 calories/14 g fat]
♦ Beer nuts (cashew), 35 [170 calories/13 g fat]
♦ Beer nuts (peanut & almond), 35 [170 calories/14 g fat]
♦ Mixed nuts with peanuts[175 calories/16 g fat]
♦ Macadamia nuts, 35 [200 calories/21 g fat]
"Opportunity dances with those who are already on the dance floor."
~~H. Jackson Brown Jr.
"Don't be afraid to take a big step if one is indicated; you can't cross a chasm in two small jumps."
~~David Lloyd George
"The secret to a rich life is to have more beginnings than endings."
"If we are facing in the right direction, all we have to do is keep walking."
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.
“The road to success is dotted with many tempting parking places.”
Fish-Oil Supplements, Which One?
Fish-oil supplements are an easy way to add more omega-3 fatty acids to your diet. A few of the benefits of taking a fish-oil supplement are:
- There have been studies that have found that by taking 2,000mg or more of fish-oil daily you can lower triglyceride levels, slow blood clotting, and reduce blood pressure.
- Combining fish-oil supplements with statin drugs may help stave off type 2 diabetes in obese people with high cholesterol. (Statins by themselves have little effect on triglycerides, which play a distinct role in the development of diabetes.)
- Fish-oil supplements appear to help regulate your heart's electrical activity, lowering the risk of heart attack or sudden cardiac death from arrhythmias, or irregular heart beats.
The fish-oil supplements are contained in translucent, gelatin capsules, which are odorless, tasteless and easy to swallow (they are large). They are also inexpensive. Remember to look for a brand with the USP label, which verifies that the supplement contains the level of ingredients the label claims. ConsumerLab.com
, an independent company that evaluates dietary supplements, tested fish-oil supplements and found that one-third of the 20 brands tested did not contain the levels of EPA and DHA advertised. Two of the products that failed even stated on their labels that they had been tested or verified for potency. The following brands passed the test: Nutrilite Omega 3 Complex Dietary Supplement and Puritan's Pride Inspired by Nature Salmon Oil.
Fish-oil consists of two main types of omega-3 fatty acids: EPA and DHA. Look for a supplement that contains both. Max EPA is a good choice—take 1000mg twice daily. If you already have heart disease ask your doctor about increasing your dose. If you are a vegan take flaxseed oil instead of fish-oil. Flaxseed oil is also an excellent source of omega-3 fatty acids.
~Cut Your Cholesterol
by David Katz, M.D. and Debra L. Gordon
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
Have you tried some different foods this last couple of weeks? I tried a couple that I would like to share with you.
- Emerald Breakfast on the Go! Trail Mix, 1 pouch (apple chips, dried cranberries, glazed walnuts, yogurt raisins, granola clusters) ~ I love this after my gym workout!
[240 Cal, 9g Fat, 4g Fiber, 38g Carbs, 90mg Sodium, 2g Protein] *5
- Stouffer's Lasagna Italiano, 1 cup
[280 Cal, 11g Fat, 3g Fiber, 30g Carbs, 680mg Sodium, 15g Protein] *6
- Hormel Compleats Homestyle Beef with Mashed Potatoes & Gravy, 1 container ~ Quick meal when you're in a hurry!
[220 Cal, 12g Fat, 3g Fiber, 30g Carbs, 600mg Sodium, 11g Protein] *5
- Hormel Compleats Beef Steak & Peppers with Savory Sauce & Noodles, 1 container ~ Another quick meal!
[210 Cal, 5g Fat, 2g Fiber, 22g Carbs, 580mg Sodium, 20g Protein] *5
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 firstname.lastname@example.org 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
Salt—What Foods Contain Too Much Sodium?
I would wager that most of us don't even look at the sodium levels on
our nutritional labels, mainly because we don't have to YET.
If I had to answer the question as to what foods supply too
much sodium first on my list would be soup. We all know soup
is high in sodium. But... guess what? Processed
food is quite the villain in itself.
Below is a comparison
chart of how fast you can get out of control with your daily sodium
levels. Nutrition guidelines say that we should get no more
than 1,500 to 2,300 milligrams of sodium daily.
~~~Study: Northern Ireland Centre for Food and Health, University of Ulster
|Canned tuna, 3 oz
|Tuna salad, 1/2 cup|
|Salmon, 3 oz
|Canned salmon, 3 oz
|Smoked salmon, 3 oz|
|Stewed tomatoes, 1/2 cup
|Tomato juice, 8 oz|
|Pork, 3 oz
|Bacon, 2 slices
|Ham, 3 oz
|Potato chips, 1
|Instant mashed potatoes, 1/2 cup
|Coleslaw, 1/2 cup
|Sauerkraut, 1/2 cup|
|Canned peas, 1/2 cup
|Canned pea soup, 1 cup
By way of comparison, here's what the American Heart Association says that you get when you take salt straight:
It doesn't take long to reach that recommended upper limit of 2,300 mg does it?
- 1/4 teaspoon salt = 575 mg sodium
- 1/2 teaspoon salt = 1,150 mg sodium
- 3/4 teaspoon salt = 1,725 mg sodium
- 1 teaspoon salt = 2,300 mg sodium
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.
What's for Dinner?
Quick dinner tonight! My favorite kind.
- Trader Joe's Fettuccine with Mushrooms (serving size is 1 cup)
[150 calories/5 grams fat/2 grams fiber/22 grams carbs] *3
- Green Beans *0
- Pudding Cup, Sugar-Free, Fat-Free, Chocolate
[60 calories/0 grams fat/0 grams fiber] *1
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:
"Your body keeps an accurate journal…
regardless of what you write down!"
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.