Dotti
 Dotti's
     Newsletter
Dotti's Weight Loss Zone
March 20, 2010
IN THIS ISSUE

Welcome! Your
Super-
market
Friend or
Foe

Quotes
to Lift
Your
Spirits

Sneaking
in Your
Fruits &
Veggies
Good
Fats
Roasted Garlic
and Sweet
Potato Soup
Eating
by the
Colors
Comic
Relief

Motivation


Whole
Grains
Portion
Size
Tips
Ways to Cut
100 Calories
DWLZ
Cookbooks
Did You
Know?
DWLZ Updates Newsletter
(un)subscribe
Copyright and
Disclaimer


Welcome

We are in the middle of moving Al's Mom up to Spokane, and by the next Dotti's Newsletter, she will be here.

Life is very busy for us as a result of the move. We have found a good Assisted Living home where Mom will no longer be alone, and she will have her horizons expanded. She has been all alone, living in a very isolated spot, and we are excited about how many things will be better for her in this new location, and that is over and beyond the fact she will be close enough for us to visit regularly.

An extremely important improvement is that she will be around other people, and since she is very much a "people person," we hope it will cheer her heart having friends to share each day with. She will be in town, instead of an hour away from shopping opportunities, as well as right around the corner from a hospital, should she need it, instead of an hour's ride away, assuming a ride could even be arranged.

Our peace of mind will be vastly improved as well, now knowing that Mom will not be all alone. Her bills will be controlled, and money monitored in a way that will protect her, while still allowing her to spend as she needs to. Doors will be opened for her by this move that could never have been available in her old location. It will be a change, and that is going to be hard for her, but we are hopeful that she will adjust quickly, especially since there are so many advantages in this new place she will be living.

Since we are so busy, we have decided to put together some material from previous issues and the web site, as well as adding some new material, to help you with your Journey, and still get this issue out on time before our trip.

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 Smile of yours.




Your Supermarket
Friend or Foe?

Article from my January 2007 newsletter ~

I remember that very first week at my Weight Watcher meeting back on January 5, 1998.  I listened intently about the new 123 Success Points Program and learned how to use my "slider" that helps figure out Points using the nutritional label.  Guess what I did right after my meeting?  I went to my Supermarket to check out some of my favorite foods I'd been eating and to see how they "measured" up in Points.  Since I knew I was allowed 26-33 points a day I figured I wouldn't have to give up any of my favorite foods.

Boy, was I ever wrong!  As I started to check some of the foods I ate on a regular basis I slowly started to see a pattern emerging.  It was a pattern of high fat, high calories and no fiber!  No wonder I was 100 lbs overweight.  By the time I was done checking out some of my favorite foods I was thoroughly convinced that I would have to eliminate most of the foods I was eating. Why?  Well, let's just say I would be out of points for the day by noon! So, here I am, me and my grocery cart, parked to one side of the cereal aisle wondering; what I was going to eat that wouldn't put me to bed by noon because I was out of points for the day? 

Off I went on a different mission.  I checked out all the other foods I could think of that I liked or might like and wrote down the points-value per serving in a notebook.  This would give me a base list, for the time being, to work with.  The numbers started looking more reasonable and I was seeing a new pattern emerge; low fat, low calories and fiber!  Amazing!

That visit to the Supermarket opened my eyes to many things. My investigation of the foods I was eating reinforced the reason I was overweight to begin with; eating the wrong foods, unhealthy foods.  I always said I didn't eat much so why was I a 100 lbs. overweight?  Well, what I found out was it's not the amount you eat so much as the type of food you eat. Let me show you.  Here is a quick meal at Burger King, which used to be one of my stops:

Whopper w/Cheese Sandwich (760 cal/47 g fat/3 g fiber/52 g carbs) 18.5 pts
French Fries Medium (360 cal/20 g fat/4 g fiber/41 g carbs) 8 pts
Milk Shake; Chocolate: Large (950 cal/29 g fat/2 g fiber/151 g carbs) 21 pts

Remember, I'm keeping my points between 26-33 a day.  This meal alone adds up to 47.5 points/around 2400 calories!  Who would've known?  It's ONLY a quick "cheeseburger," fries and shake. 

Being aware of the food you eat is the first step to making your Supermarket a friendly place. If you are not aware of what you are buying the Supermarket becomes the enemy, tempting you in so many ways to buy the foods THEY want you to buy, making the Supermarket in control, not you. Always remember, "Knowledge is power". 

Here are a few ways you can guarantee your visit to the Supermarket will be friendly to your Program.

Always make a shopping list before you go and do not buy anything that is not on your list.

Make sure you always read the label of the foods you plan on buying; per serving calorie-count, fat, sugar and sodium content and watch closely for hidden trans fats.

Take your water bottle shopping with you.  When you are tempted, gulp some water. Water keeps you full, hydrated and busy.  Keeping that water bottle close by also reminds you of the Journey you are on, to a healthy new you!

Visit the produce department first. Fresh vegetables and fruit are the foundation of your healthy lifestyle.  They are excellent sources of complex carbohydrates and a lot of times they are high in bulk and low calorie-density foods. They bring beautiful color to your table. Fresh vegetables and fruit make great snacks.  Have you ever noticed how brightly colored and inviting the produce department is?  Fresh and pristine!  Don't leave without trying something new. 

Never shop on an empty stomach.  You are guaranteed a dismal visit to the Supermarket when your tummy is growling. Shopping on an empty stomach takes the control away from you.  An empty stomach will guide you to impulsive shopping of all the wrong foods.  Try eating a healthy snack before you go shopping or better yet, shop after you eat a meal. 

Don't use a coupon for something you wouldn't ordinarily buy.  The coupon is making the decision for you concerning what you are going to buy; and more times than not, it's not a good buy.  Your pocketbook may appreciate the savings but your hips will not!

Bulk - think hard before you buy.  Yes, you will usually save a lot of money by buying foods in bulk but will you save in the calorie department?  How many times have you bought something in bulk and over-indulged knowing that you had plenty more around? Again, a few dollars are saved but in the long run the price was too high.

Don't always grab food that is just below your eye-level.  This is a marketing gimmick and the foods placed here are ones with the highest markups.  If you look closely at the cereal aisle you will notice that the most expensive and least nutritious cereals are always at a kid's-eye level.

Spend very little time in the center aisles.  They are crammed full of processed food. Stay away from all the promotional displays of sale items that you neither want nor need. They are only a bargain for the store—not one for you necessarily. 

Never buy those pre-packaged lunch "kits" with crackers, meat and cheese.  They are always high-priced (pocketbook and hips) and high in fat.  Try making your own "lunch kit" with cut-up veggies, fat-free lunch meat and cheese and some whole-wheat cracker options. You can make these up ahead of time for the week.

In the frozen aisle, stick to veggies and unsweetened fruits.  Most frozen foods are high in sodium and not very filling. 

Stick to your list when heading to the dairy department.  Did you ever notice that the dairy department is usually the farthest from the entrance at most of the Supermarkets?  This is done on purpose so those just going into the supermarket to grab some milk will be tempted to purchase other foods "on the way" to the dairy department.  It's called "marketing" and works well.  Stick to your list.

Buy NOTHING at the checkouts.  By the time you get to the checkout line you need to be done with shopping. You can lose control very fast during the checkout process. Supermarkets like to put all that candy, chips and other tempting goodies right in front of you as you are checking out. Pick up a magazine and browse through it while you are waiting for your turn to checkout. Strike up a conversation with the people around you.

Get in and out of the Supermarket as fast as possible.  It's a proven fact that the longer you linger in the Supermarket the more you buy.  Take your list, get your groceries and get out. 

The main thing to remember when you are going to the Supermarket is that you need to stay in control.  Using the tips above will help you achieve that goal, thus turning your Supermarket experience into a positive one that will indeed help you on your Journey.  The Supermarket doesn't care about you personally; bottom line is they care about sales. So, in that aspect, you need to be well informed and prepared to meet your Supermarket's marketing strategies.

You can do this!  Knowledge is power!

Good luck to you all on your Journey to a healthier, happier, thinner and more confident YOU.  You all have it within yourselves to be the best you can be.  It's up to you.  I'm rooting for you all.

        Best wishes,

               Hugs! Dotti 



Quotes to Lift Your Spirits

"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." ~~Anonymous

"Be specific in what you want, and use specific words. Empower yourself, and become the person you dream about. " ~~Anonymous

"Discipline is remembering what you want."~~Anonymous



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.

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Sneaking in Your Fruits & Veggies

The American Cancer Society recommends eating five or more servings of fruits and vegetables daily to help prevent cancer.  There are others that recommend up to nine servings daily.  Below are a few ways you can sneak in a few servings of fruits and veggies.

          Top baked potatoes with your favorite steamed vegetables, such as broccoli, tomatoes and onions.  Fold green peppers or spinach into an omelet.  Stir mixed veggies into your  kids' favorite casserole.
          Add blueberries and strawberries to cereal, oatmeal and smoothies. Each month, buy one fruit you've never tried.
          Several times a week, make your entree a colorful salad with a variety of veggies.  Swap iceberg lettuce for assorted greens and add fresh broccoli cauliflower and avocado.  Sprinkle with black beans and sunflower or pumpkin seeds.

       ~~Heart Beat Magazine



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!



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Good Fats

The top source of health-damaging trans fats are the processed foods and commercially prepared baked goods. When you eat a plant-base diet you avoid these processed foods and bad fats.  Go for the "good fats" found in whole-food staples such as nuts, seeds, extra-virgin olive oil, canola oil and avocados instead of the saturated fats like those in whole-milk dairy products. 

Why not try toasting pumpkin seeds to top soup and roast beets coated in olive oil. 

A 2008 study funded by the American Institute for Cancer Research found that omega-3 fatty acids in walnuts may slow the growth of breast cancer cells.

       ~~Hearbeat Magazine



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





Roasted Garlic and Sweet Potato Soup

I love smoothies any time of the year. They are filling, delicious and easy to make. 

Makes 10 servings [2-1/2 quarts]

1 whole garlic bulb
3 tsp olive oil, divided
2-1/2 pounds sweet potatoes (about 4 lrg), peeled and cut into 1/2" slices
2 large onions, cut into wedges
6 cups reduced-sodium chicken broth, divided
2 tbsp minced fresh parsley
1 tbsp minced fresh thyme or 1 tsp dried thyme

Remove papery outer skin from garlic bulb (do not peel or separate the bulb).  Cut top off bulb; brush with 1/2 tsp oil.  Wrap in heavy-duty foil.

Place sweet potatoes and onions in a 15" x 10" x 1" baking pan coated with cooking spray.  Drizzle with remaining oil and toss to coat.

Bake garlic and vegetables at 425 degrees for 30-35 minutes, until tender. Cool for 10-15 minutes.

Place 1-1/2 cups broth, parsley, thyme, salt and pepper in a blender.  Squeeze softened garlic into mixture; cover and process until smooth.  Transfer to a large saucepan.

In batches, process the sweet potatoes, onions and remaining broth until smooth; add to garlic mixture.  Cook, stirring occasionally, until heated through.

Per 1 cup servings: 109 Calories, 2g Fat, 3g Dietary Fiber, 21g Carbohydrate, 440mg Sodium, 4g Protein *2

     ~~~Taste of Home Soups - Kathy Rairigh, Milfored, Indiana



Eating by the Colors

Fruits and veggies on my plate;
some I love and some I hate.
I think I'll try something new,
perhaps one in a different hue.
What was it that my leader said?
Try some blue and maybe red;
go for orange, eat the yellow.
Then I'll be a healthy fellow.
Oranges, apples, peaches, too.
They were made for me and you.
Plums, bananas and also mango;
Blueberries might even help me tango!
If I want to get real lean,
I better go for something green.
The inside of a grapefruit's pink.
That might do it, what do you think?
This week I'll eat three colors a day,
and I'll be happy when I weigh.

~~Thank you Suzie




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





“If we defend our habits, we have no intentions of quitting them.”

       ~~Anonymous




Comic Relief

How to eat a...

JELLY DOUGHNUT: Scoop out jelly with spoon. Eat. Stuff inside with miniature Reese's Peanut Butter Cups. Warm in oven.
MALLOMAR: Pick off chocolate coating. Suck out marshmallow middle. Pop graham wafer in mouth.
CHEESECAKE: Say, "I'll only have a sliver." Eat. Cut another sliver. Eat. Continue until cake is gone. Smile demurely.
SMORGASBORD: Grab the largest plate. Bypass the jellied aspic molds and head straight for the desserts (these go quickly). Keep hot and cold foods separate. Avoid diners with blue hair or those dressed in polyester. They dawdle, have difficulty deciding and move slowly.
CHOCOLATE PUDDING: Cut pudding with spoon, puncturing skin. Tunnel pudding out of dish, leaving skin in place. When pudding has been eaten, wrap skin around spoon. Hold spoon vertically and scrape skin off with teeth.
PIZZA: Cut into pie-shaped wedge (large). Crack slice in middle and eat with the sides curled up to avoid losing the filling. Do not even think of using a knife and fork.
BARBECUED RIBS: Let grease drip to elbow. Do not wipe mouth between bites.
MILANO: Insert one-half of cookie in mouth. Apply pressure with both upper and bottom teeth to center of cookie. Without biting through, slowly pull cookie out of mouth, scraping off brown-edged wafer but leaving chocolate middle intact. Repeat with other half. Let remaining chocolate melt in mouth.
THE LAST COOKIE, THE LAST CRACKER, THE LAST PIECE OF CANDY: Look both ways. In one continuous motion, scoop up cookie (or cracker, or candy) and stuff in mouth before someone else can beat you to it.

     ~~Author Unknown



Motivation

This is a special piece that I have always loved, called "Special People"

A few years ago, at the Seattle Special Olympics, nine contestants, all physically or mentally disabled, assembled at the starting line for the 100-yard dash. At the gun, they all started out, not exactly in a dash, but with a relish to run the race to the finish and win.

All, that is, except one little boy who stumbled on the asphalt, tumbled over a couple of times, and began to cry. The other eight heard the boy cry. They slowed down and looked back. Then they all turned around and went back. Every one of them.

One girl with Down's Syndrome bent down and kissed him and said: "This will make it better." Then all nine linked arms and walked together to the finish line.

Everyone in the stadium stood, and the cheering went on for several minutes. People who were there are still telling the story.

Why? Because deep down we know this one thing: What matters in this life is more than winning for ourselves. What matters in this life is helping others win, even if it means slowing down and changing our course.

     ~~Thank you Steve & Joyce



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




Whole Grains

Whole grains are rich in vitamins and minerals and among the best sources of fiber, which helps reduce cancer risk by making it easier to stay at a healthy weight.  Whole grains were also linked to a lower risk of colorectal cancer in a 2007 National Institutes of Health study.

The American Dietetic Association recommends at least three servings a day.  When buying your foods make sure the label says "100 percent whole grain" and not "enriched".

Why not try experimenting with barley, brown rice, oats, millet, wheat berries or nutty-tasting quinoa, which cooks quickly.

       ~~Hearbeat Magazine




Portion-Size Tips

          Peanut Butter
          Salad Dressing
          Sour Cream
          Dips
          Whipped Topping
          Dessert Sauces
          Margarine
          Cream Cheese
          Mayonnaise



Ways to Cut 100 Calories

Below are a few ideas on how to cut 100 calories from your day. 

  • Instead of your normal two hot dogs, try having just one.
  • Have carrots instead of corn.
  • Instead of regular chili with no beans try turkey chili with beans.
  • Omit the cheese from your burger
  • Don’t have the second helping of mashed potatoes
  • Instead of peaches packed in syrup use the peaches packed in water/natural
  • Instead of ice cream try frozen grapes




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.

  • The driest place on Earth is Calama, a town in the Atacama Desert of northern Chile, which has no recorded rainfall.

  • The world's least populated country is Vatican City, which has roughly 1,000 residents.

  • Barnum's Animals (commonly known as Animal Crackers) were first produced with a string on the box so they could be used as Christmas tree ornaments. 

       ~~So, Now You Know... by Harry Bright and Harlan Brisco



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—






"Your body keeps an accurate journal…            
           regardless of what you write down!"

—Anonymous



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


(You can also unsubscribe from Dotti's Newsletter there.)




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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