Dotti's Weight Loss Zone
April 23, 2010



Roasted Garlic and
Sweet Potato
Tips for


DWLZ Updates Newsletter
Copyright and


Hi everyone!  How are all of you? Are you enjoying spring? I hope this visit finds you doing well!

I am doing some very positive things right now, and it feels good. I have started doing water aerobics 3 times a week, and also I'm working out with a personal trainer two days a week. Whew! I am tired. But it is so nice to be moving again.

When life trips us up, and when things go wrong, it so easy to lose heart. For many months I have been going through that, but today I feel very confident that I am turning everything around. Finally I am moving in the right direction. I have NOT been able to say that for some time. But today I can say that!

Al and I have signed up for Bloomsday this year again! What is Bloomsday? It is a huge Spokane supported sporting event. Take a look at what we have in store by visiting:

It is going to be fun! Smile    By the way, you'll find details on the race and lots and lots of pictures at those links. I wish you could all be there on May 2nd this year! (It's always on the first Sunday of May, so maybe you can make it next year? Thumbs Up! ) —Just a thought, if you all showed up next year, we could almost triple the number of participants who ran in the 2004 race! Wouldn't that be something?

I have decided to add another positive thing to my life right now and I'm using some prepackage meals to get my eating all the way back to where it should be.

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.

Bad Faith
by Al Coon

It has been asserted, perhaps with merit, that our society has learned to accept being lied to with a jaded and uncaring ear. The world of advertising seems to be populated with people who would feel right at home in the city of Duplicity in the mythical land of Ambiguity. (1) In no area of advertising is this complete lack of connection to the truth more clearly expressed than in the field of WEIGHT LOSS!

"Lose 15 pounds in 21 days," proclaims one ad. "Lose 10 pounds in 10 days," cries another. I think the most egregious insult to rational thought came on a web site that claimed to guarantee that you can lose "…up to 12 pounds in 2 days!" (When I stumbled across this one, I thought it was a parody at first, of all of the silly weight loss claims out there, but it actually offered a product for sale.)

How can we be suckered into these claims? We are adults, with working brains, but over and over again we want to believe. "Please Santa, send me a thinner body, and right now, because I don't want to wait for Christmas."

The only way to really lose 12 pounds of fat in 2 days is to amputate. Here is why:

One pound of fat contains 3,500 Calories worth of energy. The only way to get rid of those 3,500 Calories is to burn them up through activity. So, to lose 12 pounds of fat, you would have to burn up 3,500 x 12, or 42,000 Calories. If you weighed 200 pounds, and you ran for 48 hours straight at a pace of 6 mph, you would consume 43,317 Calories, or just over the number of Calories contained in 12 pounds of fat. That is running with no breaks, no rest, and no meals. I seriously doubt that even an Olympic athlete could perform such a feat, but I guarantee that anyone with a weight problem is not going to be able to do that—or anything close to it. If you could do that, you wouldn't need to worry about weight loss.

If all of your water reserves in your body were suddenly severely depleted, you would of course drop several pounds of water, but what on earth good is that? You need water in your body. We don't want to lose weight per se, we want to lose fat weight. You don't do that by counting the numbers on the scale in a mad dash to make them smaller.

When I started my weight loss journey, I dropped 7.5 pounds the first week. I smiled, because I knew I had not eaten 26,250 fewer Calories than I had burned for that week. I had changed my eating, and I had dropped the amount of sodium in my body. When your sodium level drops, your body releases water. It was a mirage, and it could have been confusing, when the next week I "only" dropped 2.0 pounds. Soon I was down to a normal 1 to 2 pounds per week loss, which is a good healthy amount of fat to lose.

It took me 4 weeks to lose 14.5 pounds, and that was including the 7.5 pounds in week one, which was probably at least 5.5 pounds of water. I would have been very happy with that loss, even if it had taken 8 weeks instead of 4. It is not a race.

I think what is most irritating about these crazy advertising claims is that they draw people into doing something to lose weight that will fail, even if they lose the weight! If you drop 50 pounds by taking some pill, which distorts your metabolism unnaturally, it is a certainty that you will have to stop taking the pill, or else suffer some grave medical consequences later on. As soon as you stop taking the pill, your metabolism will snap back to normal, like an overstretched rubber band, and your weight will shoot right up past where it was before.

Far more important than losing X number of pounds in X number of days or weeks, is finding a weight loss program that you can comfortably snuggle into, and remain safe and secure, while doing it for the rest of your life. Once you find an eating program that makes you feel as relaxed as a warm feather bed on a cold winter's night, then you know you are home. You can eat on program, remain on program, and the scale will move down to goal, and stay there.

Anyone who will guarantee that by using his program your weight will drop like a rock, is not telling you that included in his guarantee, is the fact that your weight will then bounce like a rubber ball, right back up to where it was in the first place. Whatever you do in order to lose weight has to be continued permanently, or the weight will come back.

A much better picture of what we should be doing is instead rolling that ball down a gentle slope, and having it glide along a flat plane, once it hits bottom. A slow and steady descent means that we hit bottom with less momentum, and so we are not in an uncontrolled crash. Instead we are in a gentle glide into a safe landing.

When you see an ad for anything that sounds too good to be true, trust your instincts. It is too good to be true. There are scoundrels out there who are perfectly happy to take your money by lying to you. They will promise you the world if only you will write them a check. But look what they are promising and think about it.

It is better to lose 100 pounds in 2 years, or even 5 years, and then keep it off for the rest of your life, than to lose 100 pounds in 6 months and then gain back 105 pounds over the next 18 months. With the slow loss, at the end of 2 or 5 years you would be 100 pounds lighter, and very happy to be there, instead of being 5 pounds heavier than you were when you started, with a sad tale to tell.

The moral of this story is: "Speed Kills!" Being in a hurry will trip you up and pull you into the pit of depression, where it is far easier to gain weight than it is to lose it. However, when you take the "Slow But Sure," motto to heart, you will not only make your journey a safe and successful trip to goal, you will make it a permanent move to that wonderful destination!

Wishing you the very best,
     Based on my DWLZ essay: Crazy Claims

  1. In the mythical land of Ambiguity there were two cities: Veracity and Duplicity.

    The population of Veracity had risen to near sainthood, and all the inhabitants always told the absolute truth. However, sadly, the citizens of Duplicity had fallen into depravity, and every word they spoke was couched in falsehood.

    After a disastrous voyage, which you thankfully, though only barely, survived, your life raft came to ground on a beach. Being of sharp wit, you quickly identified your location by the "Welcome to Ambiguity" sign on the shore. Big Smile You found the strength to set out following the single road leading inland, and you did so until you came to a "Y" in the road and there just happened to be two finely dressed fellows standing there, and they were each from a different one of the cities.

    Once again your luck holds out, because you have heard of this land, and so you know that you want to find your way to Veracity post haste. You quickly think to yourself, "What question should I ask in order to be sure that I take the right road to my destination? One of the fellows will lie and the other will tell the truth. But which is which and what can I do?"

    Your quick wit comes forward to save you once again, and by deftly using logic, you realize that you can cancel out the ambiguity, by posing the following question to either of the two fellows:

    "Good Sir, if I should ask the fine gentleman standing next to you, which of these roads leads to the city of Veracity, what would he say in reply?"

    In either case the answer would be, "He would certainly say that road there," as he pointed a finger at the road that leads straight to Duplicity. After passing along your thanks, you directly take the other road, and soon arrive at Veracity.

    Of course, if you posed your question to the inhabitant of Duplicity, he knows the other fellow will honestly point towards Veracity if asked where that city is located, so he naturally points the other way, remaining true to his character.

    If, on the other hand, you asked the honest one, he knows that the liar will point towards Duplicity, and he will tell the truth about that by also pointing towards the undesired town.

A Thought From Dotti

Come join me, and let's do this together! Let's eat right, exercise right, and drink lots of water. The good weather is coming and it's time to push our journey into high gear and move towards our goal. We can be healthier, happier, thinner and more confident, you and I.  Let's work towards really being the best we can be! And, I'm rooting for you all!

        Best wishes,

               Hugs! Dotti 

Motivational Puzzle

    Can you spot the 6 differences between two pictures of Dotti?

Click on the image here and test your skills of observation:

Link to Dotti Puzzle

Did you find all 6 of the differences in last Dotti's Newsletter puzzle?
Dotti's Big Pants Puzzle

Just in case you missed any of the changes:
Dotti's Big Pants Answer Key

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Pop Quiz

What was the number one song on all the major charts on the day Dotti was born, and who was the artist who performed it?

Hint: It is still rated the number one hit of all time on the pop charts!

(Find the answer below in Quiz Answers.)

Roasted Garlic & Sweet Potato Soup

Roasted garlic adds superb flavor to any soup.  Removing the bitterness is easy - roast whole heads of garlic in the oven.  Garlic helps reduce blood pressure, reduces the risk of heart disease and fights cancer. 

Makes 10 cups


          6 large sweet potatoes
         1 large cooking onion, chopped
         ♦ 1 tbsp extra virgin olive oil
         ♦ 1/2 head roasted garlic
         6 cups reduced-salt chicken broth or bouillon
         1 or 2 cups of water

Preheat oven to 350 degrees.  Slice potatoes in half lengthwise.  Rub cut surfaces with olive oil and place cut side down on a baking sheet.  On the same baking sheet, place a whole bulb of garlic and drizzle with more olive oil.  Bake uncovered in center of oven until the sweet potatoes are soft, about 45 minutes.

Meanwhile heat olive oil in a saute pan.  Add chopped onion and saute until clear and soft.  Place in food processor.  Remove half the potato pulp from the sweet potatoes and place in a food processor.  Squeeze the roasted garlic into the food processor with sweet potato pulp.  Run the food processor until a smooth puree forms.  Place puree into a large saucepan and add remaining pureed potato pulp.  Add broth and water until desired consistency.  Cook on medium until thoroughly heated.

Per cup serving:  99 Calories, 1.5 g Fat, 18 g Carbohydrate, 3.5g Protein  *2.5

     ~~~The Eat Clean Diet by Tosca Reno

Light Duty Quiz

If you converted all the energy in a pound of fat into electricity, how long could it light a 100-watt bulb at full intensity?

(Find the answer below in Quiz Answers.)

Food Substitutions

Below are a few food substitutions that you can easily do to help make a healthier meal for you and your family.

  1. Toss the ground beef and Switch It with ground chicken, turkey, bison or buffalo.

  2. Toss the pastry, cake, cookies and candy and Switch It to fresh fruits, non-fat, unsweetened yogurt.

  3. Toss the bacon, back bacon, fatty pork, and sausage and Switch It to pork tenderloin.

  4. Toss the egg yolks and Switch It to egg whites.

  5. Toss the chicken wings, ribs, and hot dogs and Switch It to turkey or chicken breast.

  6. Toss the whole milk, cream, half and half and Switch It to skim milk, low-fat soy milk.

   ~~~The Eat Clean Diet by Tosca Reno

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

Tips for Boosting Your Metabolism

  1. Water, water, water. To keep optimal bodily function and speed up the metabolism, hydrate yourself with water.

  2. Eat a palm-sized serving of protein along with complex carbohydrates every two to three hours.  Six meals a day, not three squares.

  3. Add essential fatty acids like flaxseed and unsaturated oils to your diet to help burn fat efficiently.

  4. Fiber fills you up, which helps sustain you for longer than foods without it.  You can help stimulate lazy bowels by eating  some flaxseed, wheat germ and bran.

  5. Keep taking your vitamins and minerals.  They protect against deficiencies and will boost your immune system.

  6. If you are hungry, eat.  Skipping a meal triggers a starvation response in the metabolism, making it slow down. 

  7. Include a four- or five-ounce portion of lean protein from chicken, turkey, egg whites, pork tenderloin or white fish sources, in each meal.

  8. Avoid all the simple sugars, refined sugars.  Sugar sends the metabolism into a slow tailspin.  By avoiding the simple, refined sugars you help keep your metabolism burning quickly.

  9. To satisfy the needs of an active body, eat complex carbohydrates from fruits and vegetables.  Have a generous serving at each meal.

     ~~~The Eat Clean Diet by Tosca Reno

Around the World Quiz

Walking around the world would not be possible. There are oceans, mountain ranges, political borders and other various obstacles that would block you from actually making the walk. However...

How many Calories would you burn if you were a 35-year-old woman, 5'5" tall, and you walked at 2.5 mph for the same number of miles as there are in the earth's circumference at the equator?

(Find the answer below in Quiz Answers.)

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

“I deserve credit EVERY TIME I exercise.  I deserve credit EVERY TIME I practice a healthy lifestyle skill.  I deserve credit EVERY TIME I stick to my Plan.”

Comic Relief

Skinnier's Weight Loss Brownies

You will need one box of brownie mix. (Don't use NO PUDGE for this)

Mix the brownie mix according to the directions on the box. When they are done, cut into small pieces, and put onto plate to cool.

Tell your three vultures (I mean children) that you will be back in one hour, and there are brownies in the kitchen.

Go for a four-mile walk with hubby. Come back and clean kitchen. Smile

Guaranteed to make your house smell great, and to take inches off your hips. Smile

     ~~Thank You "Skinnierbysummer"


Dreams Come True One Step at a Time

When going through life
and traveling in the direction
of your dreams, the best way
to get ahead is the simplest way:

Take it one step at a time.

Don't look over your shoulder; if you do,
you'll feel the weight of all your
yesterdays upon you.
And don't worry about what lies ahead.
By the time you get to
the bend in the road
or the crest of the hill,
you're going to be better and stronger
than you ever were before.

Just go a step at a time,
one day at a time.
And you'll find a rich, thankful life
you never thought you could afford.

     ~~A. Rogers

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

Have you tried some different foods this last couple of weeks? I tried a couple that I would like to share with you. Smile
  • Red Baron Singles, French Bread Pizzas, Three Meat, 1 pizza [very good pizza]
    [390 Cal, 16g Fat, 2g Fiber, 43g Carbs, 1080mg Sodium, 17g Protein] *9

  • Crunchmaster Multi-Grain Crackers, 15 crackers (30g/1.05 oz]
    [140 Cal, 5g Fat, 2g Fiber, 20g Carbs, 110mg Sodium, 3g Protein] *3

  • Jolly Rancher Lollipops, 1 pop [if you like Jolly Ranchers, you'll love these]
    [60 Cal, 0g Fat, 0g Fiber, 16g Carbs, 15mg Sodium, 0g Protein] *1

  • Kellogg's Special K, Protein Plus, 3/4 cup
    [100 Cal, 3g Fat, 5g Fiber, 14g Carbs, 110mg Sodium, 10g Protein] *1.5

  • Oscar Mayer, 1 hot dog
    [40 Cal, 0.5g Fat, 0g Fiber, 3g Carbs, 470mg Sodium, 5g Protein] *1

Pizza Fit’n Free   “America’s Fat Free Pizza”

Pizza Fit'n Free To celebrate 20 years of
Fat Free Pizzas,
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Visit and enter coupon code DWLZ during checkout to receive 10% off!

Quiz Answers

What was the number one song on all the major charts on the day Dotti was born, and who was the artist who performed it?

Hint: It is rated the number one hit of all time on the pop charts!

ANSWER:     Don't Be Cruel

Dotti's Mom loved this singing sensation's music, and on October 5, 1956, the day Dotti was born, "Don't Be Cruel" by Elvis Presley was taking the country by storm. The flip side of the record was "Hound Dog" which is rated number 3 of all time, so this double hit made history, and Dotti showed up just in time to catch the show.

If you converted all the energy in a pound of fat into electricity, how long would it light a 100-watt bulb at full intensity?

ANSWER:     40 hours!

One pound of fat has 3,500 Calories which is the same as

4,070.5 watt-hours and a 100-watt bulb uses up 100-watt-hours per hour.

How many Calories would you burn if you were a 35-year-old woman, 5' 5" tall, and you walked at 2.5 mph for the same distance as the earth's circumference at the equator?

ANSWER:     1,145,400 Calories

The earth is 24901.55 miles around at the equator. So, walking at 2.5 mph would take you about 9960 hours to do it. (That is about 1.1 years of unbroken walking.)

You would burn around 115 Calories per hour, so you would burn 9960 hours x 115 Calories/hour or a total of 1,145,400 Calories.

That is the amount of energy that is stored in 327 pounds of fat.

Activity Burns Calories

Per Hour of Activity*

  • Sleeping burns 65 Calories.
  • Awake, lying still burns 77 Calories.
  • Sitting at rest burns 100 Calories.
  • Standing, relaxed burns 105 Calories.
  • Dressing and undressing burns 118 Calories.
  • Light exercise burns 170 Calories.
  • Walking slowly, 2.6 mph burns 200 Calories.
  • Active exercise burns 290 Calories.
  • Heavy exercise burns 450 Calories.
  • Swimming burns 500 Calories.
  • Running, 5.3 mph burns 570 Calories.
  • Strenuous exercise, weightlifting burns 600 Calories.
  • Walking fast, 5.3 mph burns 650 Calories.
  • Walking upstairs burns 1100 Calories.

 ~~~The Eat Clean Diet by Tosca Reno

[Note: These numbers are approximations and will vary greatly depending upon your weight. However, the relative value of each exercise will remain the same: e.g. "strenuous exercise, weight lifting" will burn 3 times the number of Calories as "walking slowly, 2.6 mph." —Al]

Portion Sizes

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

1 serving lean protein = palm of your hand

1 serving of complex carbs from whole grains = size of tennis ball

1 serving of complex carbs from fresh fruits or vegetables = 1 heaping handful

 ~~~The Eat Clean Diet by Tosca Reno

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.

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!"


    Newsletter Sign Up

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

    Dotti's Newsletter Subscription Page -

    (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 [ ] 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…

    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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