Dotti's Weight Loss Zone
May 27, 2010


Ten Dieting Myths

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Today I am including my article from June 2007 on diet myths.  I think we all need to be reminded that there are no fast and easy ways to lose weight.

There are so many diet and nutrition claims out there, how do we discern which ones are true and which ones are not?  First, the key is to read and learn all you can on the subject.  There is always ongoing research in this area of our lives, which helps us to better understand what is happening as we move along on our Journey. Knowledge is the key. 

A good gauge to go by is "If it's too good to be true, it probably isn't." As we all know there is no magic pill, or fad diet, that can replace this Journey.  Of course, if there actually was one, whoever invented it would never have to worry about money again, because we'd all be willing to pay anything for such a thing, wouldn't we? 

If you see phrases like these, “Lose 30 pounds in 30 days!” and “Eat as much as you want and still lose weight!” run the other way!

Al has written a wonderful article called, To Conjure or Not to Conjure, on this very same subject. If you are interested in reading the article, just click on the title.

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

Ten Dieting Myths...

1.  Skipping meals can help you lose weight.

We have all heard more than our share of dieting and nutrition myths.  The one that sticks out most in my mind is "Skipping meals can help you lose weight." When I started my Journey the first thing I wanted to do was eat less than I was supposed to because I KNEW it would make the weight come off faster.  Of course, my Weight Watcher leader let us all know that you have to "eat to lose", a concept I had a hard time grasping.  My mind just could not believe such a ridiculous concept.  We all know that fewer calories in means more weight lost - don't we?

After studying a bit about metabolism I learned there was science behind that concept, and it doesn't look so ridiculous anymore. According to Dr. Mark Hyman, who wrote the wonderful book, Ultra-Metabolism, when you repeatedly restrict calorie intake, you are causing your body to lose both fat and muscle. When you gain the weight back, as most times you do, you gain it back as fat, which leads to a slower metabolism.  Now, after gaining the weight back, you need a lot fewer calories to maintain your weight gain.

An interesting fact Dr. Hyman brought up was that fat burns 70 times fewer calories than muscle.  As you can see by restricting your calorie intake too far, you are actually doing more harm than good for yourself.  Yes, you might lose some weight, but at what cost? 

Researchers have found that our bodies metabolize food a lot more efficiently when we eat a little every few hours.  In fact, I can tell you that was certainly true on my first Journey to Goal.  I ate small meals throughout the day until my dinner meal.  I then had something a couple of hours after dinner.

Many people think they will eat more by doing this but just the opposite occurs. Smaller meals throughout the day keep you invigorated all day without those highs or drowsy lows. And as if that were not enough: these little meals keep you feeling satisfied and never overly famished—which we all know leads to overeating.

I would eat my cereal or oatmeal in the morning with a yogurt. I like a banana on my cereal, but I knew I'd want something in a couple of hours, so I would save the banana for then. 

Remember, by eating regular mini-meals throughout the day you are never going to be "starving" at any time, and that keeps you from overeating.  When you skip a meal you are so famished by the time you do get to eat that you will surely overeat before your stomach realizes you are actually full.  In fact, you won't even remember your first plate of food; you will have "inhaled" it so quickly because of how hungry you were. Research has shown that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day.

2.  Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

There are no foods that can burn fat. There are some foods with caffeine, which may speed up your metabolism (the way your body uses energy or calories) for a short time, but they do not result in weight loss.

I had a friend who did the "Grapefruit Diet" and yes, she lost weight, but it wasn't the grapefruit—it was the fact that she was eating very few calories.  Of course, when she ended the diet, the weight came back on, and then she found herself needing a lot fewer calories to maintain what she had gained.

3.  Fad diets work for permanent weight loss.

How many of us have tried a fad diet?  I'll bet most of us have tried at least one of them sometime in our past.  Of course, here we are, so we also know it didn't work Smile

Fad diets and quick weight loss gimmicks are definitely not the best way to lose weight. Fad diets promise you all sorts of results by just cutting certain foods out of your diet. You will probably lose weight at first on one of these fat diets but fad diets that limit calories and foods are hard to follow.  Most that try these diets get bored easily and regain the weight they loss plus a few pounds more. Fad diets are unhealthy when they restrict certain foods, which in turn keeps your body from getting all the nutrients it needs.  Some fad diets cause a rapid weight loss, which increases your risk for developing gallstones. 

When you lose 1/2 to 2 pounds a week with healthy food choices, moderate portions and exercise you are losing weight the right way to keep it off.  Healthy eating habits and regular exercise may also lower your risk for developing type 2 diabetes, heart disease and high blood pressure.  Sounds good, doesn't it?

4.  Eating at night will make it harder to lose weight.

Boy, I bet we've all heard this one!  It goes along with the "no eating" after dinner or 6 pm.  Of course, this is rather ridiculous, because it really is all about the number of calories you eat every day and the number of calories you expend in exercise every day that count—not WHEN you do this. 

There was a study done with 7,000 people.  The results were that the people who ate 64 percent or more of their calories after 5 pm were no more likely to gain weight over a 10-year period than those who ate only 25 percent of their calories after 5 pm. The national average is 46 percent of calories eaten after 5 pm.  I guess I fit that percentile, because on my first Journey I split my food intake in half for the day.  I ate half up until dinner and the other half for dinner and after.  It worked fine. 

Some of us have a different schedule and so therefore are eating late at night.  Not to worry though, because your late night calories will be burned when needed.  Remember, you do burn calories while you sleep: about 50 calories per hour. 

5.  Eating a healthy diet cost more.

I now know for a fact that this is not true. Do you know how fast a daily trip through Starbucks drive-thru costs? Let's see, about $3.00 a drink times 30 days equals $90.00.  You could have an 8 oz glass of fruit juice every day for a whole lot less.  Or better yet, a nice healthy smoothie you make at home. When you are eating in a healthy manner you are eating less but eating much healthier food.  Actually, not eating a healthy diet costs more, in more ways than one! 

6.  Sugar causes diabetes.

Sugar intake will not cause diabetes.  The main risk factors for Type 2 diabetes are: a diet high in calories, being overweight, and having an inactive lifestyle. 

7.  All fats are bad.

I know it's a hard one to swallow, but we actually need fats in our diet. There are many reasons to include fats in your diet. Fats help your body with nutrient absorption and nerve transmission. Fats assist with maintaining stronger bones, better vision and cell membrane integrity.  Of course, when consumed in large amounts, fats will contribute to weight gain, certain cancers and heart disease.  When consuming fats keep in mind there are good fats (monounsaturated fats and polyunsaturated fats) and bad fats (saturated fats and trans fats). The healthy way to go is to replace bad fats with the good fats.

I remember when I first started my Journey; I was going for all the foods with no fat.  That is not good.  You tend to be overeating while on low-fat/no-fat diets because you are hungry all the time. By adding fats into your diet you are helping your weight loss because you feel full and satisfied for longer periods of time, up to four hours. 

8.  Vitamins give you energy.

The bottom line is that calories give us energy, not vitamins.  Vitamins are essential for health and they help the enzymes that release the energy from food.  Calories come from fat, carbohydrates and protein—food, not vitamins. 

9.  Nuts are fattening and if you want to lose weight you should not eat them.

Nuts, if eaten in moderation, can be part of a healthy diet. They are high in calories and fat, but it is the good fat, which does not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals, including magnesium and copper.  A half-ounce of mixed nuts is about 270 calories.

My mother-in-law eats a small amount of nuts every day.  I love how she can control the amount she eats.  Unfortunately, both Al and I have a hard time just eating say, '16 nuts'.  We want the whole jar! 

10.  Becoming a vegetarian means you are sure to lose weight and be healthier.

It's true that research does show that those people who eat a vegetarian food plan, on average, eat fewer calories and less fat than non-vegetarians.  So, yes, choosing to "go vegetarian" may help your weight loss, but beware.  As my husband Al learned—by spending much of his childhood as an overweight vegetarian—just like non-vegetarians, vegetarians can make poor food choices (high-fat, high-calorie foods, or foods with little or no nutritional value), which leads to weight gain.  By becoming a vegetarian you need to be extra careful to keep an eye on your nutrients because by cutting out animal products you might be losing iron, calcium, vitamin D, vitamin B12, zinc and protein.  You can replace those nutrients by including some of these foods:

Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal
Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, and miso (tempeh and miso are foods made from soybeans)
Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

These have been just a few of the myths in the dieting world.  There are many more just around the corner. Don't take anyone's word concerning weight loss. Make sure you investigate what you hear and find out what years of research say about the matter.  More than not you will find it really was just a myth and the only way to truly lose weight is to follow the science—the number of calories you eat every day and the number of calories you expend in exercise every day. Anything that seems to be "too good to be true" almost certainly IS "too good to be true".

Until we meet again, have a great couple of weeks, get in lots of exercise and water, and keep smiling. Smile 

   Hugs! Dotti 


         ~~~Ultra-Metabolism by Mark Hyman, M.D.

         ~~~Get Thin, Get Young by Selene Yeager and Bridget Doherty
         ~~~Weight Control Information Network

Motivational Puzzle   

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Berry Best Smoothies

What a great way to get in your fruit servings for the day.  This is a tasty smoothie, which is easy to make and filling.

Serves 3


         ♦ 3 tbsp orange juice concentrate
         ♦ 3 tbsp fat-free half and half
         ♦ 12 ice cubes
         ♦ 1 cup fresh strawberries, hulled
         ♦ 1 medium ripe banana, cut into chunks
         ♦ 1/2 cup fresh or frozen blueberries
         ♦ 1/2 cup fresh or frozen raspberries

In a blender, combine all ingredients; cover and process for 30-45 seconds or until smooth.  Pour into chilled glasses; serve immediately.

Per serving:  108 calories, 1g fat, 4g fiber, 26g carbohydrate, 2g protein, 14mg sodium  *1.5

     ~~~Taste of Home Comfort Food Diet Cookbook ~ Pamea Klim, Bettendorf, Iowa

DQ Blizzard Quiz - Part One

How many of each of the following items can you have for the same number of points, as the amount you would consume in one Large Oreo Cookie Blizzard? Fill in the blanks below with the correct numbers.

            a.    ?   McDonalds Quarter Pounders = 1 Blizzard?

            b.    ?   large apples = 1 Blizzard?

            c.    ?   Pizza Hut 12" medium pepperoni and cheese pizzas = 1 Blizzard?

            d.    ?   Denny's cherry filled pancakes orders = 1 Blizzard?

(Find the answer below in Quiz Answers.)

Slim-Down Strategies

We all know that natural foods are better for us than processed foods.  Here are four foods that can help you to lose weight.

  1. Pears ~ They are rich in fiber (one pear supplies you with 15% of your daily recommended amount), pears help you feel full and keep you from overeating. The best way to fit them into your day - eat a pear before a meal to help curb hunger. Don't peel the pear, as most of the fruit's beneficial fiber is in the skin.

  2. Grapefruit ~ Eating a half a grapefruit before each meal may help you lose weight.  A compound in grapefruit helps regulate insulin, a fat-storage hormone.  The best way to fit them into your day - peel and segment; cut into chunks and add to spinach salad.  It's also great with shrimp.

  3. Almonds ~ Eating a handful of almonds a day, along with a healthy diet, might help you zap fat.  Dieting-study participants who ate almonds daily for 6 months lost 18% of their body fat.  The best way to fit them into your day - they are a great snack.  22 almonds add up to one serving. You can also chop them finely and add them to oatmeal or yogurt.

  4. Chocolate ~ Dark chocolate, and other foods high in antioxidants, may help prevent the accumulation of fat cells in the body.  The best way to fit them into your day - Melt a 1/2 ounce of dark chocolate in the microwave for 30 seconds and spread it on half a graham cracker; it's just 98 calories!

          ~~~Health Card from my doctor

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"
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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

DQ Blizzard Quiz - Part Two

Okay, you know there are a lot of points in one Large Oreo Cookie Blizzard, but how does it stack up against these other items? Fill in the blanks below with the correct numbers.

            a.    ?   orders of McDonalds Super Sized fries = 1 Blizzard?

            b.    ?   Starbucks Venti Nonfat Vanilla Lattes = 1 Blizzard?

            c.    ?   large carrots = 1 Blizzard?

            d.    ?   Taco Bell bean burritos = 1 Blizzard?

(Find the answer below in Quiz Answers.)

Selecting Your Fish Checklist

To help ensure the quality of the fish you purchase, here is a brief checklist to go by.

  1. Look for shiny, bright, bulging fish.  If the scales are shiny, the fish is typically good.

  2. The flesh should spring back. If your thumb leaves an indentation, don't buy it.

  3. If the fish has not been kept on ice at 32 degrees, don't buy it.

  4. Certain ocean waters are known for their purity.  The waters of Australia are extremely pure (I love Orange Roughy from Australia), as are the waters of Chile. The seas surrounding New Zealand and Greece are also extremely clean.  Most fish you purchase from these waters should be safe to eat.

  5. Shrimp contains higher levels of cholesterol than other seafood, but it is usually free from contamination from pesticides, though it usually contains the heavy metal cadmium, which is associated with hypertension.  Most shellfish contain cadmium, so if you choose to eat shellfish, do so infrequently and eat those from less-industrialized areas where the waters remain uncontaminated.

  6. The following fish are usually pesticide free:  Wild Alaskan or Pacific salmon; Mahimahi (Florida); Sardines; Rainbow trout (farm raised); Tongol tuna; Grouper (Argentina, Chile, Mexico)

      ~~~Change One, the Diet & Fitness Plan, Reader's Digest

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

Diet Rules for Cheaters

• If you eat something and no one sees you eat it, it has no calories.

• If you drink a diet soda with a candy bar, the calories in the candy bar are cancelled out by the diet soda.

• When you eat with someone else, calories don't count if you don't eat more than they do.

• Food used for medicinal purposes NEVER counts, such as hot chocolate, brandy, toast and Sara Lee Cheesecake.

• If you fatten up everyone else around you, then you look thinner.

• Movie related foods (Milk Duds, Buttered Popcorn, Junior Mints, Red Hots, Tootsie Rolls, etc.) do not have additional calories because they are part of the entertainment package and not part of one's personal fuel.

• Cookie pieces contain no fat — the process of breaking causes fat leakage.

• Things licked off knives and spoons have no calories if you are in the process of preparing something. Examples are peanut butter on a knife while making a sandwich and ice cream on a spoon while making a sundae.

• Foods that have the same color have the same number of calories. Examples are: spinach and pistachio ice cream; or mushrooms and white chocolate. Note: Chocolate is a universal color and may be substituted for any other food color.

• Foods that are frozen have no calories because calories are units of heat. Examples are ice cream, frozen pies, and popsicles.


DQ Blizzard Quiz - Part Three

All right, are you all warmed up now? Here's the final part of this quiz.

If you wanted to match the points in one Large Oreo Cookie Blizzard, how many of these food items could you eat? Fill in the blanks below with the correct numbers.

            a.    ?   Outback Steakhouse Blooming Onion = 1 Blizzard?

            b.    ?   Krispy Kreme original glazed doughnuts = 1 Blizzard?

            c.    ?   Pretzel Time pretzels = 1 Blizzard?

            d.    ?   McDonalds cheeseburgers = 1 Blizzard?

(Find the answer below in Quiz Answers.)


Set Your Sights High

Imagine... Here you are, on the high peak
of a mountain. You can choose to wing your
way toward the clouds, or you can simply
walk the usual, ordinary paths that lead to
the valley below.

Which choice will you make -
the well-worn paths or rising above it all?

Beautiful things await you
      if you can reach the heights.

      ~~~George Sand

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Enjoy a cocktail and still stay on your Program

Food Finds

Tired of the same foods?  Why not be adventurous and try some of these new food finds.  I try to find a new food a couple times a month to try.  Most I have liked and now include them on my shopping list.

  • Stouffer's Easy Express Skillets, Garlic Chicken, 1/2 package
           [320 cal/6g fat/6g fiber/42g carbs/1440mg sodium/24g protein] *6
  • Stouffer's Easy Express Skillets, Teriyaki Chicken, 1/2 package
           [310 cal/4.5g fat/6g fiber/44g carbs/1130mg sodium/23g protein] *6
  • Stouffer's Easy Express Skillets, Broccoli and Beef, 1/2 package
           [350 cal/6g fat/2g fiber/57g carbs/1660mg sodium/18g protein] *7
  • Stouffer's Easy Express Skillets, Garlic Shrimp, 1/2 package
           [310 cal/10g fat/5g fiber/40g carbs/1110mg sodium/15g protein] *6.5

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Did you know...

Our Journey is not just about weight loss; it's about constantly learning new things... here are a few interesting facts.

The entire state of Alaska is north of any point in any of the other states in the United states, so it goes without saying that the northernmost point in the US is in Alaska, however, Alaska also contains both the westernmost and easternmost points in America:  Amatignak Island (179 degrees 15 minutes W) and Semisopochnoi Island (179 degrees 6 minutes E), respectively.

The German language has words to describe 30 kinds of kisses, including nachkusse, which are kisses that make up for those that have been omitted.

Christopher Columbus, whose name graces the District of Columbia, where our nation's capital is located, was using a size for our globe that was too small, and so he believed until he died that he'd landed in Asia instead of in the "new world". 

Morphine was named after Morpheus, the Greek god of dreams.

To see a rainbow you must have your back to the sun.

[Note: The light rays enter a water droplet, are bent, then reflected off the back of the drop, and then bent again before leaving. The amount of bending is based upon color wavelength, and that is what splits the colors. It is reflection from off the back of rain drops that sends the color differentiated bands of light back towards you, so that you can only see the bow they produce with the sun at your back. ~Al]

~~~That's a Fact Jack! by Harry Bright and Jakob Anser

Dairy Queen Blizzard Quiz Answers   

How many of each of the following items can you have for the same number of points, as the amount you would consume in one Large Oreo Cookie Blizzard?


This blizzard, which is very tasty, alas, has 23 points inside. (Yikes!)

In 1998, Dotti ate 25 points per day as she lost her weight. If she had eaten one of these Blizzards, her eating day would have been finished.

Okay, that is a lot of points, but how does this deadly treat compare with other food items? How many of each of the following items could you have for your 23 points?


            a.  Two (2) McDonalds Quarter Pounders.
            b.  Nineteen (19.2) large apples.
            c.  One half (0.5) of a Pizza Hut 12" medium pepperoni and cheese pizza.
            d.  One (1) full order of Denny's cherry filled pancakes.


            a.  One and one half (1.6) orders of McDonalds Super Sized fries.
            b.  Four (3.8) Starbucks Venti Nonfat Vanilla Lattes, or…
                    …you could have six and one half (6.6) Talls instead.
            c.  Forty (40) large carrots!
            d.  Three (3) Taco Bell bean burritos.


            a.  Less than one half (0.4) Outback Steakhouse Blooming Onion. The whole thing
                  is 57 blooming points! (Ouch!)
            b.  Four and one half (4.6) Krispy Kreme original glazed doughnuts.
            c.  Four (4.2) Pretzel Time pretzels.
            d.  Three (3.2) McDonalds cheeseburgers.

Remember, it is possible to eat almost anything, including this blizzard, if you plan your eating out in advance.

If you eat 23 splurge points, over a week, you have consumed 3.3 points per day extra. If you then cut back on your daily intake by those 3.3 points for the entire week, you have made room for this treat.

It can be done, but it requires paying close attention to what you are eating each day. And, as we all know, having one treat like this can lead to having another sooner than we should. It is dangerous ground, so we must be very careful if we walk onto it.

Tortellini with Garden Vegetables

You can use any type of tortellini with these recipe options: spinach-, meat-, or chicken-filled.

Serves 4


         ♦ 1 pkg (9 oz) refrigerated cheese-filled tortellini
         ♦ 1 box (9 oz) broccoli cuts (or other frozen veggies)
         ♦ 2 1/2 cups quartered cherry tomatoes
         ♦ 1/4 cup chopped fresh basil leaves or parsley
         ♦ 1 tbsp grated Parmesan or Romano cheese
         ♦ 1 1/2 tsp olive or vegetable oil
         ♦ 4 medium green onion, sliced (1/4 cup)
         ♦ 2 medium cloves garlic, finely chopped
         ♦ Salt and freshly ground pepper to taste, if desired

Cook tortellini as directed on package, adding broccoli for the last 2 to 3 minutes of cook time; drain thoroughly

Add remaining ingredients except salt and pepper; toss.  Sprinkle with salt and pepper.

Per serving:  180 calories, 6g fat, 4g fiber, 21g carbohydrate, 8g protein, 65mg sodium  *3.5

     ~~~Betty Crocker, the 300 Calorie Cookbook

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—

Resistance Habit

  • EVERY TIME I eat something I'm not supposed to eat, I strengthen
    my giving-in habit.

  • EVERY TIME I don't give in, I strengthen my resistance habit.

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Dotti's Weight Loss Zone

And please don't forget to come and visit DWLZ!   Open 24 hours!

If you are not already a regular visitor, it is time for you to come and make yourself at home at my web page, where you will find lots of tips on losing weight, and help in picking out good things to eat at your favorite restaurants, while still remaining on program. We have motivation, success stories, and much more. It is a lot like Disneyland: you'll have lots of fun, and you could never see it all in just one day! However, unlike Disneyland, Dotti's [ ] 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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