Dotti
 Dotti's
     Newsletter
Dotti's Weight Loss Zone
July 24, 2010
IN THIS ISSUE

Welcome! Earthquakes
and
Weight Loss
Motivational
Dotti
Puzzle
Salt or
No Salt
Apple
Turnover
Breakfast
Sundae
Start Your
Day
Breakfast
Satisfying
Snacks

Comic
Relief

Motivation

400
Calorie
Ice Cream
Did You
Know...
DWLZ
Cookbooks
DWLZ Updates Newsletter
(un)subscribe
Copyright and
Disclaimer


Welcome

Hi everyone!  Hope your July is going by smoothly and you're enjoying our beautiful summer weather.  July was a busy month for Al and I.  We went down to Vancouver, WA, our old stomping grounds, to visit with my brother Bob and his wife, Cathi.  We had an awesome time with lots of laughter. 

We came home to a phone call telling us that Al's Aunt Juanita was in the hospital with heart problems and a bypass was scheduled the following Wednesday, July 21st.  The surgery appeared to go well, and Aunt Juanita was moved to ICU. We were feeling positive, but they couldn't stop the bleeding, and took her back to the OR. We got the phone call at 10:30pm that night: Aunt Juanita had passed away, leaving her husband of 62 years, their two children, their grandchildren, her 3 sisters, and a large extended family in shock.  :-(  Al was hit hard by this; he had spent a lot of time with Aunt Juanita when he was a small boy and has very fond memories of her.

When it rains, it pours.  Al came down with shingles two days after our Grandson Parker was born.  Luckily, a week later, he got into the doctor soon enough (it has to be within 72 hours of the appearance of blisters), so he was started on a medication that has really slowed the blisters down and decreased the pain some. Hopefully, he'll be back to his old self in no time. 

Al and I are hoping for a much better August 2010!

Big Smile Well, shingles and all, Al has written an article for our 100th edition of Dotti's Newsletter.

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



Earthquakes and Weight Loss
by Al Coon


It was 1976, and Dotti and I were on our honeymoon. We had spent the night in Medford, Oregon, and then were heading south, on a trip that had Disneyland as its ultimate destination. Spring was moving towards summer, and I was on leave from a yearlong tour of duty at the Naval Station at Diego Garcia.

We thought we would just drive a few hours and then find a motel with a vacancy. As we started to grow tired, we found motel after motel with the "No Vacancy" sign on. Although we planned to visit San Francisco, we hadn't planned to drive all the way down in one day, especially after stopping to see the giant redwoods on the way down. We crossed the mighty Golden Gate Bridge in a dark fog, and wondered what we could possibly find in the city at that hour.

We ended up in downtown San Francisco, and we spotted a 27-story Holiday Inn that would have appeared majestic if it weren't dwarfed by rubbing shoulders with the beautiful 850-foot Transamerica Pyramid building, with its 49 stories, topped by a 212-foot spire.

The hotel looked too expensive for a lowly third class petty officer and his wife to afford, but we were too tired to care by this time. We checked in.

The only available room was up on the very top floor, and it cost more than twice what we had originally planned to pay for that night. But now, 34 years later, we are thankful it worked out that way. What a memory!

Looking out of our window, we faced the mighty pyramid building and, even from the 27th floor, it felt like we were still at street level looking up. Up, up, up the skyscraper reached, far into the darkness of the night. It was incredible.

In the crystal clear sun of the next morning, the Pyramid's crushed quartz surface was stunning white, as the blue sky backed the audacious tower, built in one of the most earthquake prone places in the continental United States.

The Land of Literal Rock and Roll

I was stationed in San Francisco for Navy Electronics Technician "A" school in 1974, and spent a lot of time in the city, but the idea of earthquakes was never far out of my mind. I saw tall buildings, and buildings built on the sides of hills. I especially remember one that had 3 of its foundational corners anchored to the ground, while the fourth precariously rested upon a post, that reached down to catch up with the hill falling away towards the sea.

The years have flown by. The Holiday Inn we stayed at was purchased by the Hilton Hotels Corporation, and today is known as the Hilton San Francisco Financial District hotel. I worked my way up to First Class Electronics Technician (E-6) before leaving the Navy, to move into the world of civilian electronics, and most important of all to me, I have had the most wonderful marriage that I could have ever imagined that night in San Francisco.

San Francisco remains posed on the edge of the San Andreas Fault. A geological wink of an eye after our 1976 honeymoon visit, in October of 1989, that same Transamerica Pyramid building had its top set to swaying back and forth, by a 7.1 earthquake, which shook the ground for 10-15 seconds. No one was hurt inside the Pyramid, and the building itself was completely unharmed; it was in fact designed to handle quakes much larger than that.

However, not all of San Francisco can make that claim. The same quake, known today as the Loma Prieta earthquake, structurally damaged Candlestick Park, which just happened to be filled with spectators at the time, for the World Series. Fortunately, all the people safely made their exit.

But the quake wasn't finished. It shook loose an upper section of the Bay Bridge, and created a hole that fatally swallowed at least one car and its occupants. Then, on the eastern edge of the bay, freeway drivers in Oakland, many of whom had just crossed the Bay Bridge, were heading south, and were horrified to see the massive concrete upper deck come crashing down upon them. Back in San Francisco, in the Marina district, buildings were destroyed and lives lost. Sadly, the quake killed 63 people in all, and it injured 3,757. Thousands more lost their homes. But as bad as it was, it could have been worse!

In 1906 two hundred ninety-six miles of the San Andreas Fault cut loose and unleashed a 7.9 earthquake on this same city. (Some estimates place the intensity of this quake as high as 8.25!) Not only was the intensity of the San Francisco quake of 1906 perhaps 10 times as powerful as the Loma Prieta quake of 1989, but it also lasted for close to a minute, which was 4 or 5 times longer than the 1989 shaker. It is unpleasant to dwell upon what would happen, if the far more populous San Francisco of today were to be hit with something like the terrible quake of 1906!

Physics, Or The Gods Of Fate?

Throughout his history, man has faced the horrors of earthquakes and volcanoes. Entire cities have been laid waste, or buried for centuries. And yet, we went on. We rebuilt—over and over again in some places—we started over, and struggled to find the answer as to why it happened.

For most of our history, people have looked at earthquakes as an act of the gods. Villages and towns tried to find ways to appease them and avoid a reoccurrence. As time moved on, so did our view of earthquakes. We studied them, and learned what forces were actually applied by an earthquake to structures. We learned that things could be done to stop structures from failing during a major earthquake.

Why were some structures left untouched by the Loma Prieta quake, while others were destroyed? While it might appear to be pure chance in where destruction hit, we know that it wasn't. We know why some things were left unaffected while others were pushed past the breaking point.

The same Transamerica Pyramid building that Dotti and I admired from our 27th floor window back in 1976, had been built with earthquakes in mind! The architect and engineers studied what sorts of ground motion would be applied to their building in the event of an earthquake. The destructive surface waves can tear an unprepared structure into rubble. The rolling Rayleigh waves, rock a building like a ship at sea, while the shearing Love waves, slap the structure back and forth, tearing the foundation apart from the upper levels.

Not only did the designers have to deal with all of this for an 850-foot structure, as it stands, the original proposal was for a building of 1,150 feet. (It was rejected not for safety reasons, but for aesthetic ones.)

The very shape of the building aids in damping the effects of the ground waves. And the foundation is set 52 feet underground and designed to move in the event of an earthquake. The individual floors are designed to tolerate movement as well.

Now, it is impossible to make a building completely earthquake proof. For example, the base of the Pyramid building is 741 feet across. If a freak fissure opened up beneath that building that was 742 feet across—probably a much smaller fissure could do it—the building would fail. Another problem would be if the ground tilted beyond a certain number of degrees, the center of gravity for the building would slide it off its foundation, and bring it down.

While either of these things is possible, they are both extremely unlikely occurrences, even in the most violent earthquake. Probably, the safest place in San Francisco during a major earthquake is inside the Transamerica Pyramid building, despite its height.

Sense and Nonsense

It is by studying what happens during earthquakes that we learn how to build structures that can withstand the forces unleashed by these events. We don't placate volcano gods by casting innocent girls into craters. Instead, we prepare for eruptions. It is only through planning and action that we can avoid nonsense and reap the rewards of using good sense.

We have found that the shape of a building matters during an earthquake. Also, the building materials, as well as the way those materials are put together make a huge difference in the way a structure reacts to an earthquake.

What has come from this knowledge is a set of building codes that apply that knowledge across all the new structures built in a city. If you build a bridge, or skyscraper, you must follow the codes, which include building with earthquakes in mind.

The rules make the difference between collapse and safety when designing a building. And they can make all the difference in weight loss as well!

The creators of any high quality program, such as our favorite, Weight Watchers, will have studied the requirements for weight loss, and they will have created a "building code" for your success. If you follow the rules of this "building code" you will successfully lose weight. If you then continue to follow them, you will find that you will keep the weight off that you lost.

Remember that there are no inspectors to bribe, or safe corners to cut. Either you follow the "building code" and are safe, or you do not.

There is one happy hope though for we mortals, who tend to goof from time to time: you can reinforce a building that was not put up according to the "building code." Just because you have not followed the rules up until today, doesn't at all mean that you can't do it from now on. This may be the most important project you have ever undertaken.

Study the code.
Learn the code.
Follow the code.


You will be so glad you did!


Wishing you the very best,
-Al




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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 Beach Puzzle

Just in case you missed any of the changes you can check your work here:
Dotti's Beach Puzzle Answer Key



Salt or No Salt?


Most doctors would agree that limiting your salt or better yet, foregoing it completely, would be the best for your overall health.  Most of us know how dangerous salt can be for those with high blood pressure, but did you know that salt, and the sodium in it, is problematic even for those who have no high blood pressure issues? 

Salt elevates blood pressure.  Elevated blood pressure puts more wear and tear on your blood vessels, heart, kidneys, and other organs.  Many studies have shown that you are much better off with lower blood pressure.  Did you know that eating less salt might even delay the onset of high blood pressure?  In fact, in some cases you can control your high blood pressure by restricting your salt with no drugs in the picture.  Pretty cool, huh? 

How many of you know the recommended amount of salt per day?  It's 2,400 milligrams.

Here are a few ways you can cut down on your salt intake:

Leave the saltshaker off the table.  We get enough salt in the food we eat where we don't need to add anymore at the table.

Try to stay away from prepared and processed foods.  An easy quick change is to substitute frozen vegetables (minimal salt) for canned vegetables (usually salt-heavy). 

Most foods labeled "lower salt" still have way too much salt.  Make sure you read all the food labels for the actual salt and sodium content. 




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





Apple Turnover Breakfast Sundae

Why not try something a little different for breakfast.  This recipe is from "The Biggest Loser Weight Loss Planner" Prevention Guide. 

Serves 1

Ingredients

         ♦ ½ cup fat-free, sugar-free apple turnover-flavored or other apple-flavored yogurt
         ♦ 2 tbsp crunchy, high-fiber, low-sugar cereal (such as Grape-Nuts)
         ♦ 1/3 cup chopped apple (about ½ small)
         ♦ Pinch of ground cinnamon
         ♦ 1 ½ tsp raisins (optional)

Spoon yogurt into a small, deep bowl.  Sprinkle cereal over yogurt, followed by apple.  Top with cinnamon and then raisins, if using, and serve.  

Per serving:
            147 calories, 0.5g fat, 3g fiber, 31g carbs, 6g protein, 154mg sodium  *2.5



Start Your Day Breakfast

This is a great breakfast to start your day.  It is filled with high-fiber, low-fat food that will help keep you full until your next meal.  This breakfast comes in at approximately 350 calories.

         ♦ Whole-grain bread, 1 slice [100 cal/1.5g fat/20g carbs/5g protein]
         ♦ Steel-cut Oatmeal, 1/4 cup [150 cal/2.5g fat/27g carbs/6g protein]
         ♦ Turkey Bacon, 2 slices [60 cal/1.5g fat/0g carbs/7g protein]
         ♦ Cantaloupe, one small slice [20 cal/0g fat/5g carbs/0g protein]
         ♦ Cup of tea [2 cal/0g fat/1g carbs/0g protein]




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.”
       ~~Anonymous




Satisfying Snacks


Below are a few snacks that will help satisfy our hunger.  Fruits, vegetables, and complex high-fiber grains are much better than most snacks that are high-sugar, high-fat processed foods. 

         ♦ Popcorn, 4 cups, w/o butter [160 cal/6g fat/17g carbs/2g protein]
         ♦ Tuna, light in water, 4 oz [131 cal/0.9g fat/0g carbs/28g protein]
         ♦ Apple with skin, medium [95 cal/0.4g fat/25.1g carbs/0.5g protein]
         ♦ Hard-boiled egg, 1 [13 cal/0.9g fat/1.2g carbs/1.1g protein]
         ♦ Carrots, large, raw [5 cal/0g fat/1.2g carbs/0.1g protein]




Comic Relief


Leftovers That Refuse to Die

My secretary and I are compiling a list of leftovers that not only refuse to die, they reproduce.

  • Heading the list is her pasta salad. Out of a pound of macaroni, she fed a family of six for two meals, ate it for lunch every day for three weeks, and at that point still had more pasta salad than she originally made. She eventually buried it in the backyard.

  • Split-pea soup has a reproduction cycle. So does beef stew.

  • And I defy you to scoop out the last spoonful of fruit cocktail from a bowl. Every refrigerator in America has two tablespoons of fruit cocktail on a shelf somewhere, and the peach slices and brown bananas keep giving birth to more peach slices and more brown bananas.

  • Well, I've got a new immortal to add to the list. It's rice soup. It was a package deal, complete with spices and slivered almonds to give it a "nutty" taste.
All I had to do was saute onions in butter and add them to the rice, along with 2 ½ cups of water. That was a Tuesday night, November 5, of this year.

Well, the water disappeared at the end of an hour and the rice seemed thick, so I added another couple of cups and continued cooking it.

Just before dinner, when I dipped in to serve it, it still seemed thick, so I added some more water.

We had a lot left over.

At lunch the next day, I added some more water to a bowl of it and nuked it in the microwave. Two nights later, I put some of it in the wok with some leftover pork.

When the weekend rolled around, I asked my husband if he wanted a rice sandwich. He said no.

I sent some of it home with the kids and put some in the bird feeders.

Every time I took the lid off the pot, there was still enough left to celebrate a Chinese New Year in Shanghai.

I patched plaster with it, mixed it with mulch and fertilized my roses, and gave myself a facial with it.

I was ready to freeze it last week and perhaps retard this senseless breeding, when it hit me.

I had stumbled upon the answer to one of the greatest dilemmas facing the planet today. I could feed the world on a pound of rice, an onion, a packet of spices and slivered almonds.

People have gotten the Nobel Prize for less.

Think about it. Rice exists in many climates, needs no refrigeration and has no natural enemies. All you do is add water - and water - and - water - and water....

      ~~~Forever, Erma (December 17, 1991 Column)


 

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




Motivation

Only One Pound

Hello, do you know me? If you don't you should. I'm a pound of fat, and I'm the happiest pound of fat that you would ever want to meet. Want to know why? It's because no one ever wants to lose me; I'm Only One Pound, just a pound.

Everyone wants to lose three pounds, five pounds or fifteen pounds, but never only one, so I just stick around and happily keep you fat. Then I add to myself ever so slyly so that you never seem to notice it, that is until I've grown to ten, twenty or even more pounds in weight. Yes, it's fun being Only One Pound of fat, left to do as I please.

So, when you weigh in, keep right on saying, "Oh, I only lost one pound." (As if that were such a terrible thing!) For you see, if you do this you'll encourage others to keep me around because they will think I'm not worth losing. And I love being around you - your arms, your legs, your chin, your hips and every part of you.

Happy Days!! After all, I'm Only One Pound of fat!



400-Calorie Ice Cream

I know you like ice cream, right?  If you could indulge in some ice cream and not blow your Program out of the water, would you?  I'm right there with you!  Smile  Below are a few options, whether staying at home or out and about.  Enjoy!

From the Ice Cream Truck
Choose the 8 oz Good Humor Vanilla Chocolate Giant King cone with chocolate and crushed peanuts [390 calories].  Another option is to mix and match a 6 oz Neapolitan ice cream sandwich [250 calories] and a Creamsicle bar [100 calories].

Tip: Coming in under 100 calories are the Ice Pops, which are a perfect guilt-free splurge to soothe a craving. 


From Your Freezer
Fill a bowl with two tennis ball-size scoops of light vanilla ice cream [200 calories].  Add 2 tbsp chocolate syrup [105 calories] and 2 tbsp chopped walnuts [100 calories] OR add 1 cup sliced strawberries [50 calories], 2 tbsp each chopped walnuts [100 calories] and canned whipped cream [20 calories], and 2 tsp mini chocolate chips [30 calories].  

Tip: If you want more 'crunch', swap the whipped cream for a wafer cone [20 calories].


From the Soft-Serve Shop
Order a medium (7 oz) vanilla cone with sprinkles [400 calories] OR get a McDonald's sundae topped with strawberries, caramel or hot fudge [up to 340 calories].

Tip: Stay away from chocolate or hard shell coatings as they add at least 100 calories.


At a Mix-In Place
Ask for a medium scoop of frozen yogurt [230 calories] with 2 tbsp candy mix-in [up to 190 calories for 2 tbsp chopped peanut butter cups] OR have it in a waffle bowl [160 calories] with 2 tbsp blueberries [30 calories].

Tip: Pass up on the Super Premium Ice Cream as ½ cup has more than 300 calories.

     ~~~Prevention Magazine, Mindy Hermann, RD



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Fat Free Pizzas,
we are offering
10% Off Your Next Order.


Visit www.pizzafree.com and enter coupon code DWLZ during checkout to receive 10% off!




Did You Know...?

Our Journey is not just about weight loss; it's about constantly learning new things…  let's see what we can learn today. :)
  • Perhaps the most misnamed product of all time is the beloved hamburger. The unassuming patty of ground beef has absolutely nothing to do with ham.  The food got its name from its city of origin, Hamburg, Germany.

  • Both the Nestle and Ovaltine brands originated in Switzerland.  Ovaltine was invented by a Swiss chemist Dr. Hans Wander in 1904.  Nestle was founded by Henri Nestle, a Swiss pharmacist, in the 1860's.

  • Not all manufacturers were pleased with the spelling of the Asian-derived word ketchup, so they Anglicized it further, making it catsup. Other variations over the years have included katsup and catchup. A magazine writer once remarked, "Here's a sauce that everybody knows what it is, but nobody can spell it."

  • What's a Maytag?  The Maytag Company was founded in 1893 by a man named F.L. Maytag of Newton, Iowa.  Originally a farm equipment manufacturer, Maytag added it's now famous washing machines to the lineup in the early 1900s.
Resource: ~~Strange & Fascinating Facts About Famous Brands



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!"

—Anonymous



Newsletter Sign Up

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

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http://www.dwlz.com/eletter.html


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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 [ 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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